Today I Found Hope

Today I Found Hope

I found hope

Today I found hope. I am a Truck Driver that does long haul. There are pros and cons to driving a truck. The pros are seeing our beautiful country and getting paid to do it. Meeting new people and knowing that what I delivered is needed by them. I have hauled many different commodities, from cattle to military vehicles, bridge forms, JetA fuel to fill helicopters that fight wild fires burning in the mid-west. The cons are being gone from home for weeks sometimes months, missing my family, friends and my horses. Another downside is the lack of keeping in shape. I have gained weight and my journey starts today in loosing the unwanted pounds with that I have gained from holding a steering wheel over the last 4 years. My goal is to loose 20lbs over the next 10 weeks. I realize that I will have challenges but without the challenges given to us how will we become stronger.

Today I will start making changes with the help of my friend Fadi and his associates.

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Work Out The Full Body

Work Out The Full Body

This is a workout that uses multiple muscles with every exercise! It’s important to mix up your workouts from time to time with a full body workout instead of focusing on the same muscle groups every other day. It made our team really sore which means it works! We’d love to know what you think about it! Check it out below and let us know your thoughts.

Warm Up: 5 minutes of cardio
Time: 45 minutes
Two repetitions per set

Set 1

Standing Side Crunches
Reps: 25 per side
Tips & Tricks: Stand with your feet hip width apart, knees slightly bent and the core engaged. Lift the right leg, bending the knee at a 90-degree angle turning the thigh out to the side. Place hands lightly behind head, elbows out. Crunch your right elbow to the right knee.

Incline Sit Ups
Equipment: Find an incline bench. This exercise will work best if you have a support bar under which to hook your feet as well.
Reps: 20 per set
Tips & Tricks: Lie down so that your upper body is facing downhill. Place your hands behind your neck or on the side of your neck. Make sure your abs stay tightened. You should rise up until your entire back is off the bench and lower back down until your shoulders touch the bench.

Set 2

Reverse Pull-Up / Reverse Chin-Up
Equipment: Pull up bar
Reps: 15 per set
Tips & Tricks: Inhale and pull the chest to the bar, keeping the body upright and puffing out the chest. The elbows should be pointing more-or-less forward (can use a stool or chair to make easier)

Bench Bridge/Hip Lifts
Equipment: Bench
Reps: 25 per set
Tips & Tricks: Lie on your back with your heels on the bench. Lift your hips to be parallel with the rest of your body and lower them to the ground, focusing on your glute muscles throughout.

Set 3

Opposite Arm Opposite Leg Extensions
Equipment: Bench
Reps: 25 per side
Tips & Tricks: Position yourself on your hands and knees on the bench. Slowly extend one arm and the opposite leg and lower. Repeat with the other arm and opposite leg.

Push Ups on Bench
Equipment: Bench
Reps: 15 per set
Tips & Tricks: Position hands parallel with elbows on bench, keep body in a straight line while lifting and lowering.

We’d love to know what you think about this and all of our other blogs!

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A Bench & Ball Kind of Day: Arms & Glutes

A Bench & Ball Kind of Day: Arms & Glutes

The medicine ball, the exercise ball, and the bench are widely used pieces of equipment because there is a variety of exercises you can do with them to work any part of the body.  Whether you consider yourself a workout beginner, or if you’ve been hitting the gym for decades, these items are must haves in your “workout closet.”

Today we’re focusing on a laundry list of exercises that work different parts of the body, while keeping you on your toes – literally.  This workout only includes one set of exercises that you’ll perform two times through.

Note that many of these exercises involve sitting on an exercise ball. Sit on this type of ball with both feet firmly placed on the floor, hip-width apart or wider. Keep your back straight and your head aligned with your spine. Maintain this position on the ball throughout each exercise.]

 

Focus: Biceps, Triceps, Shoulders, Glutes, Core

Time: 45 minutes

Warm Up: Five minutes of cardio

Set (repeated two times)

Toe Taps

  • Equipment: Medicine Ball
  • Reps: 50 per set
  • Tips & Tricks: Focus on tapping the top of the ball with the bottom of the foot to keep the ball in place

Bicep Curls

  • Equipment: Exercise Ball; Dumbbells
  • Reps: 25 per set
  • Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
  • Tips & Tricks: Keep the back straight, bend the arms to meet the shoulders and straighten completely with each repetition

Shoulder Press

  • Equipment: Exercise Ball; Dumbbells
  • Reps: 25 per set
  • Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
  • Tips & Tricks: Keep the back straight; on each repetition, bring arms perpendicular to shoulders (but not lower) before pressing up                                                               

Overhead Tricep Extensions

  • Equipment: Exercise Ball; Dumbbells
  • Reps: 25 per set
  • Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
  • Tips & Tricks: Hold a dumbbell with both hands wrapped around the dumbbell handle; keep elbows pointing forward and straight, but not locked

Shoulder Raises

  • Equipment: Exercise Ball; Dumbbells
  • Reps: 20 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5 lbs. on the second set
  • Tips & Tricks: Keep the arms straight out to your sides as you slowly lift and lower the weights (do not lift more than a foot up)

Full Sit Ups With Ball

  • Equipment: Exercise Ball
  • Reps: 20 per set
  • Tips & Tricks: Lie flat on your back; bend the knees and place the legs over the ball; extend arms to touch the toes as you roll up

Fire Hydrants

  • Equipment: Bench
  • Reps: 20 per side
  • Tips & Tricks: Position yourself on your hands and knees on the bench; lift one leg straight out to the side and back down, keeping the knee bent; do not allow the leg to extend past the hip

Side Leg Kicks

  • Equipment: Bench
  • Reps: 20 per side
  • Tips & Tricks: Position yourself on your hands and knees on the bench; lift on leg straight out to the side and kick forward, keeping the leg straight

Back Leg Kicks

  • Equipment: Bench
  • Reps: 20 per side
  • Tips & Tricks: Position yourself on your hands and knees on the bench; kick one leg straight out behind you and slowly bring forward

Backwards Lunges with Press

  • Equipment: Dumbbells
  • Reps: 25 per set
  • Tips & Tricks: Lunge backwards while simultaneously pressing upwards; be sure to keep the back knee two inches off the floor as you lunge

This is a great workout to focus on your arms and the glutes, and finish with an exercise that puts focus on both.

Looking for more? Want to get access to over 6,000 workouts like this? Book an appointment with Body By Fadi today and discover what all the program has to offer.

 

 

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World Cup 2014 Soccer Series Part 2: Physical Training

World Cup 2014 Soccer Series Part 2: Physical Training

soccer training

  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

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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

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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:

  1. Off-Season Training: Focuses on building up your functional strength.
  2. Off-Season / Pre-Season Training: Focuses on maximizing your functional strength.
  3. Strength Training and Endurance: Focuses on building up your muscular endurance.
  4. In-Season Maintenance: Focuses on keeping your body in full working order.

 soccer1

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.

 

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