Get Dirty this Summer with FitWorkz!

Get Dirty this Summer!

Have you seen ads for the crazy obstacle courses and thought, “hey that looks like fun only to question how or where you would get started to do one?” Preparing for one of these events is easier than you think.

Interested in learning more? Looking to join a group of people doing an event? Fill out the info below and we will send you a schedule of local events and our report on “Secrets to Doing Your First Mud/Adventure Race.”

 

 

One of the secrets to long term success with exercise is to have a reason to do it.  What better reason than joining a group of friends and doing a mud or adventure race?  Having a goal and a reason can be quite the motivation to show up and train.  I have done two of these races….see pics above.  Those that know me know I am NOT a runner….but even I was able to complete both and most importantly I had a great time!

 

You may need to check your schedule to see what local events might work for you.  We have a list of local events.  Simply fill out the form below and we will send it to you.  We will also send you “Secrets to Running your First mud or Adventure Race” and other FREE goodies!

 

 

 

 

 

 

 

Work Out of the Week!

Bent DB Row
Begin with one foot flat on the ground and then other knee firmly planted on a bench. While keeping your back flat and head up hold weight extended out from the chest with palm facing the bench. Pull weight straight up to the chest leading with the elbow and slowly lower to starting position.

TRX Bicep
Start by holding a TRX handle in each hand facing the anchor point with palms facing upward. With the body completely straight other than the arms extended at 90⁰ slowly curl arms up to the shoulders moving only at the elbows then return to starting position.

Cable Incline Bench Press
Start with bench at a 45⁰ angle with feet firmly planted on ground and butt, back and head on bench. Hold stirrups from low-pulley position on each side at chest height with arms bent under each wrist. Raise stirrups straight up until arms are straight, then lower slowly to beginning position.

Back Squat
Position bar high on back and grasp to the sides of shoulders. Bend knees while allowing hips to bend backward, keeping back straight. Be sure to keep knees in the same direction as the feet. Descend until the thighs are just below parallel to the floor. Straighten knees and hips slowly until back in starting position.

Barbell Shrug
Begin standing with feet planted firmly on the ground and barbell held with palms facing the body in front of the body with arms completely straight. Shrug weight upward as far as possible by only moving at the shoulders and relax into starting position.

Db Tri Extension
While standing, grasp a dumbell with palms facing upward above the head. Slowly lower weight behind the head by only bending at the elbow until a stretch is felt in the tricep, then raise to starting position.

Make Fitness Fun and Variety with Sycamore High School Mind Body Fitness!

SHS Mind Body Fitness Field Trip to FitWorkz

 

We recently had the chance to share the FitWorkz different with three classes from Sycamore High School.  Ms. Tranchita from SHS had contacted us to see if we were interested in allowing her classes to visit FitWorkz.  The goal was to show them fitness options today, tomorrow, and most importantly for the rest of their life.  Ms. Tranchita wanted to show the students there are options in fitness after high school and organized sports end.

Well…this is what FitWorkz does.  We CHANGE LIVES by making fitness fun and functional!  The students enjoyed participating in our Evolution Training.  Do me a favor…change that do yourself a favor.  Watch the video!  The classes are having FUN!  The classes experienced something other than another 3 sets of 10 anything.  They are having fun.  The smiles are genuine.  We even saw one high five from two classmates demonstrating the “yeah we got this” attitude and the ensuing sense of accomplishment.   Check out the video.

Interested in changing your life?  Have you tried the typical “gym” experience found yourself bored or with little results to show for your effort?  Check us out…30 days for ONLY $9!   For $9 get access to a trainer practically every time you walk in the door, more importantly you will have fun exercising…when was the last time you smiled through an entire workout?

Ms. Tranchita thanks for opening and exposing the minds of your students to the larger world of cutting edge fitness.  It just might mean one person embarks on a journey of health and wellness.

*A special thanks for Kelsey, Roy, Sean, Cody, Judy and the rest of the FitWorkz staff for making this possible.  Great job team!

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

 

 

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor *facebook.com/fitworkz.dekalb *facebook.com/EatbyColor *

Work Out Of The Week

Delt Raise
Begin standing with feet planted firmly on the ground, a 90⁰ bend at the hips, and a dumbbell in each hand with arms fully extended down from the shoulders with palms facing each other. Raise the weights out to the sides of the body until they are at 90⁰ with palms facing the ground while keeping the back straight. Then slowly lower into starting position.

Alternating Bicep Curl
Begin standing with feet planted firmly on the ground and dumbbells at your sides with palms facing away from the body. Starting with the weaker arm, curl arm until the forearm is vertical, slowly lower and repeat on the other arm.

Dips
Mount shoulder width dip bar with arms straight and shoulders above hands. Slowly lower body until a slight stretch is felt in the shoulders, then slowly straighten arms back to starting position.

Seated Row
Start with butt and feet planted firmly on seat and foot plates, grasp close grip handles and extend legs. Start with arms extended and pull handle to chest then slowly return to starting position, being sure movement only occurs in the arms.

 

 

 

Leg Extension
Sit at leg extension machine with butt and back firmly on pads, thighs under upper pad, and shins behind lower pad. Lift lower pad by extending at the knees until legs are straight and slowly lower into starting position.

Trx Flys
Hold a TRX handle in each hand facing away from the anchor point with arms extended straight out from the shoulders. Keeping a slight bend in the elbows, slowly extend arms out to the sides of the body, then pull back to the center in front of the chest.

 

Work Out Of The Week

Cable Incline Press
Start with bench at a 45⁰ angle with feet firmly planted on ground and butt, back and head on bench. Hold stirrups from low-pulley position on each side at chest height with arms bent under each wrist. Raise stirrups straight up until arms are straight, then lower slowly to beginning position.

Seated Concentration Curl
Begin seated on a bench with feet planted firmly on the ground. Hold dumbell in one hand with elbow on the thigh of the same side just below knee height. With dumbell in between the knees lift to shoulder height and slowly return to starting position.

Rope Pull Down
Attach tri-rope to cable cross machine, hold rope with heels of hands touching knobs at the end. Extend arms and be sure the knobs are pulled outward at the end of the movement.

Cable Lateral Raise
Stand to the side of the cable machine with a single handle attached to the low-pulley position. Grasp handle in hand furthest from pulley at hip height with palm toward the body. Raise handle up and away from the machine while keeping arm straight until it is at a 90⁰ angle to the body, then slowly lower to starting position and repeat on opposite side.

Leg Extension
Sit at leg extension machine with butt and back firmly on pads, thighs under upper pad, and shins behind lower pad. Lift lower pad by extending at the knees until legs are straight and slowly lower into starting position.

 

Dumbbell Row
Begin with one foot flat on the ground and then other knee firmly planted on a bench. While keeping your back flat and head up hold weight extended out from the chest with palm facing the bench. Pull weight straight up to the chest leading with the elbow and slowly lower to starting position.