by Body By Fadi Guest Blogger | Jul 13, 2015 | Atlanta Personal Trainer, Blog, Buckhead Personal Trainer, contact Body By Fadi, Exercise, Fadi Malouf, Fitness
Welcome to Body by Fadi’s workout of the day, where we will give you the tools you need to complete a strategic workout with tips and tricks along the way to help you succeed!
Today, we’re focusing on chest and back supersets. A superset is where you perform two or more exercises back-to-back without rest. You can perform a superset that focuses o
n the same body part, or opposing body parts – such as chest and back.
A chest and back superset is effective because most chest exercises are pushing movements and most back exercises are pulling movements. So the muscles are alternately resting and working, which allows both muscles to work longer and increases effectiveness.
Check out the superset workout below!
Focus: Chest and Back
Time: 30 minutes
Superset 1
4 Sets
Barbell Chest Press, Walking Lunges, Standing Trunk Rotation, Lateral Pulldown with Squat
Barbell Chest Press
- Equipment: Pulley Machine
- Reps: 20, 20, 15, 10
- Weight: Start with a manageable weight for the first 20 reps; increase weight by 5-10 lbs. after each set
- Tips & Tricks: Keep elbows in line with the wrists; focus on isolating your pectoral muscles as you push upwards
Walking Lunges
- Equipment: Free weights
- Reps: 30 lunges per set
- Weight: Start with a set of dumbbells at a manageable weight; increase weight by 5-10 lbs. after each set
- Tips & Tricks: Hold the weights straight down next to your sides; make sure that your knees do not extend over your ankles as you lunge
Standing Trunk Rotation
- Equipment: Cable (grasp the handle with both hands, arms fully extended)
- Reps: 15 per side, per rep
- Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
- Tips & Tricks: Keep your eyes focused on the handle and your hips locked forward as you rotate
Lateral Pulldown in Squat Position
- Equipment: Pulley Machine
- Reps: 15 per set
- Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
- Tips & Tricks: Keep the arms and back straight; focus on isolating your lateral muscles as you pull down
Superset 2
3 Sets
Incline Receptacle Chest Press, Squat Row, Single Leg Lunges, Vertical Chest Press
Incline Receptacle Chest Press
- Equipment Bench; free weights
- Reps: 15 per arm, per set
- Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
- Tips & Tricks: Keep wrists in line with elbows and elbows in line with shoulders; slowly straighten and lower one arm at a time
Squat Row
- Equipment Pulley Machine
- Reps: 20 per set
- Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
- Tips & Tricks: Stand back until you have enough resistance on the cable; make sure thighs are parallel to the ground
Single Leg Lunges
- Equipment Bench
- Reps: 15 per set
- Weight: None
- Tips & Tricks: Due to the angle of the exercise; it’s okay for your knees to extend over your ankles when performing the lunge; focus your eyes straight ahead – this will keep your back straight
Vertical Chest Press
- Equipment Bench
- Reps: 15 per set
- Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs after each set
- Tips & Tricks: Isolate the inner pectoral muscles as you pull your arms to center
That’s it for today’s workout! Be on the lookout for more weekly workouts. Want to get access to more workouts like this? How about over 6,000 workouts? Book an appointment with Body By Fadi today and discover what all the program has to offer.
by Coach Scott | Dec 5, 2014 | Blog, Body By Fadi, EatFadiFoods Recipes, Health, Nutrition, Weight Loss, Wellness
Pumpkin recipes abound during the end of year holidays. Usually in the form of pies, ice cream, flavored coffee and more.
Thought I would take you a few minutes to prepare a couple blender recipes. Hopefully none of your pumpkin goes to waste!
Pumpkin Pie Smoothie
Holiday Pumpkin Smoothie
- 1 cup pumpkin purée, fresh (best option) or canned
- 1 large ripe banana
- 1 cup unsweetened soymilk or coconut milk beverage
- 1 tablespoon honey or agave nectar
- 1/2 to 1 teaspoon pure vanilla extract
- 1 1/4 teaspoon pumpkin pie spice
- 1/2 to 1 cup ice
Nutritional Info:
Per Serving:160 calories 2.5g fat, 33g carbohydrate, 5g protein
Blend until smooth.
Pumpkin Soup 
Pumpkin Soup
- 1 Cup Broth, MSG Free, Chicken or Vegetable
- 1/4 Canned or Freshly Made Coconut Milk
- 1 1/2 Cup Pumpkin Puree, fresh (best option) or Canned
- 1/2 Cup Onion
- 1 1/2 Garlic Clove
- 1 1/2 Tbsp. Turbinado Sugar or Brown Sugar (or agave nectar)
- 1/2 Tsp. Ground Nutmeg
- Salt / Pepper to Taste
Nutritional Info:
Per Serving:80 calories 3g fat, 14g carbohydrate, 2g protein
For best flavor saute onion and garlic before hand. Blend all elements until hot. (Add warm or hot water to speed up the process).
The time, date and name of the new Blender Training program has been chosen and you are going to love it!
Details coming soon!
There is still time to ask me questions before the training begins!
by Fadi Malouf | Jun 20, 2014 | Atlanta Personal Trainer, Blog, Body By Fadi, Cardio, Exercise, Fadi Malouf, Fitness, Motivation, News, Sports, Virtual Trainer
This is our second installment of our World Cup Series. You may recall World Cup Series Part 1 dealt with History. Here we like to focus on training your body.
How to Train Like A Soccer Player
Soccer players are always moving up and down the field, so they need to be fast on their feet, able to endure long periods of time without any rest, and physically strong. Instead of focusing purely on size, they need to focus on areas such as full body strength, improving balance and overall endurance conditioning. For soccer players, they need to focus on exercises which will help them increase their speed, power and build up their core muscles. Our program is designed to cover every facet necessary to help you become a world class World Cup champion.
Getting Warmed Up
Before you start truly working out, it is important that you warm up. Warming up the body gets your muscles loose and relaxed while making sure that your blood is really pumping. Warming up the body is like stretching before a long run … you just need to do it; otherwise, you could really hurt yourself.
Our dynamic warm-up routine is designed to maximize your blood flow, increase your heart rate, increase your range of motion and prepare the body for a strenuous workout.
Plyometrics
For soccer players, having explosive power and speed is an absolute must have. One of the best ways to increase your EXPLOSIVE power and speed is through Plyometrics. Plyometric exercises do not rely on heavy, bulky weights; rather, they are built off of bodyweight exercises and possible some static equipment. Plyometric exercises focus on quick, explosive movements such as lunging, jumping and stopping. These exercises can be dangerous if performed improperly, which is why it is important to have an experienced personal trainer working one-on-one with you. Our Plyometric program will help you develop plenty of EXPLOSIVE power and speed quickly, and safely, without wasting time in other less effective workout sets.
Strength Training
There are four types of strength training programs for soccer players; they are:
- Off-Season Training: Focuses on building up your functional strength.
- Off-Season / Pre-Season Training: Focuses on maximizing your functional strength.
- Strength Training and Endurance: Focuses on building up your muscular endurance.
- In-Season Maintenance: Focuses on keeping your body in full working order.
Our soccer conditioning program will help you develop speed, strength, endurance and agility; all of these factors play a big part in becoming a World Cup champion. Schedule an appointment with one of our trainers like Fadi Malouf, or Scott Black, and David Baldovin .
Stay tuned for part 3 as we look into Nutritional Training
World Class Athletes Celebrities Who Can Relate
With intense training, drive and determination, it is possible to be a fantastic soccer player like David Beckham, Ronaldo, Lionel Messi, Zinedine Zidane, Mamadona, Mia Hamm, Abby Wmbach, Marta, Christine Sinclair, Kristine Lilly. Along with those famous players, some celebrities have been known to kick around a ball, Gilles Marini, Anthony La Paglia, Chris Harrison, Maksim Cherkovski, Tony Hawk, Kerri Walsh, Misty May-Treanner, Britney Spears, and Brandon Roth.
