Helping You Become Fit So Can You Can Be Free

21 day challenge VLOG: Chakra Introduction part 2 (why study chakras & karma)

Thu, 26 Jul 2012 10:58:33 -0400

21 day challenge VLOG: Chakra Introduction part 2 (why study chakras & karma):

follow my VLOG

My 21 day challenge: the introduction (video)

Tue, 24 Jul 2012 15:17:18 -0400

My 21 day challenge: the introduction (video)

WOD: Tuesday July 24th 2012

Tue, 24 Jul 2012 15:16:21 -0400

WOD: Tuesday July 24th 2012:

Run 1km @ 6/10 intensity

A1: Front Squat x 10 reps

B1: Barbell Row x 10 reps

*complete 5 sets (50 reps total) as fast as possible

Run 1 km @ 8/10 intensity
—————————————————-

Front Squat Tutorial Click HERE

Front Squat Grip Options Click HERE

Barbell Row Tutorial Click HERE

My 21 day challenge: how I make green juice (VIDEO)

Tue, 24 Jul 2012 14:21:52 -0400

My 21 day challenge: how I make green juice (VIDEO):

follow me on my 21 day challenge

(video) Countdown to UFC 149: Faber vs Barao

Sat, 21 Jul 2012 10:31:36 -0400

(video) Countdown to UFC 149: Faber vs Barao

Acid-Alkaline Food Chart

Sat, 21 Jul 2012 10:25:25 -0400

Acid-Alkaline Food Chart

WORKOUT TYPOLOGY—-> part 2: the system (how many ways can a human move?)

Mon, 16 Jul 2012 21:55:27 -0400

WORKOUT TYPOLOGY—-> part 2: the system (how many ways can a human move?):

for more articles like this one please check out my website @ www.fortivita.com …………..thank you :)

I came across this system when reading Men’s Health “Power Training” book (see picture below)… it breaks down the body into planes of movement… this system works as a great reference when planning workouts. The book also breaks exercises down into Bi-Lateral (2 arms at a time) example= bench press and Uni-Lateral (1 arm at a time) example= Dumbbell Chest Press

You can program workouts however you like but some popular methods are…

Push/Pull

Workout A (bi-lateral): Explosive/Knee Dom/Horizontal Push/Vertical Push/Stability
Workout B (uni-lateral): Explosive/Hip Dom/Horizontal Pull/Vertical Pull/Roational
Workout C (uni-lateral): Explosive/Knee Dom/Horizontal Push/Vertical Push/Stability
Workout D (bi-lateral): Explosive/Hip Dom/Horizontal Pull/Vertical Pull/Roational

Full Body

Workout A (bi-lateral): Include one movement from each category
Workout B (uni-lateral): Include one movement from each category

EXAMPLES

Explosive: Power Clean/Jump Shrug/Snatch/Squat Jump

Knee Dominant: Back & Front Squat/ Deadlift

Hip Dominant: Stiff Leg Deadlift/ Back Extension

Horizontal Pull: Barbell Row/ Dumbbell Row

Horizontal Push: Bench Press/ Dumbbell Chest Press

Vertical Pull: Weighted or Plyo Pull Up/ Pull Up

Vertical Push: Overhead Press/Dumbbell Overhead Press

Rotational: Russian Twist/Bicycle Crunch

Stability: Plank

Note: all of these movements can be performed both bi-laterally (2 arms) or uni-laterally (1 arm)

WORKOUT TYPOLOGY—-> part 1: introduction (how to get good at everything)

Mon, 16 Jul 2012 17:54:40 -0400

WORKOUT TYPOLOGY—-> part 1: introduction (how to get good at everything):

***for more articles like this one please visit my blog @ www.fortivita.com thank you :)

The purpose of this series of articles is to explain the various areas of development an individual should consider when creating a balanced fitness program. Programs designed in this way allow for growth in several areas as opposed to sticking with one domain.

In future posts each category will be examined individually, the overall objective is for you to be able to create a balanced program for yourself with a lifetime of improvement.

I break this down into four categories

Bodyweight Movement
Weightlifting Movements
Metabolic Conditioning
Mobility/Flexibility

Bodyweight Movements: the ability to move ones body-weight through resistance is very important for real life strength. Push ups, pull ups, air squats, burpees, handstands the list is endless.

Weightlifting Movements: learning to perform compound lifts such as the Squat, Deadlift and Power Clean are essential. The combination of Power-Lifting and Olympic Movements provide an invaluable tool for growth.

Metabolic Conditioning: all the skill in the world will be useless if you are too tired to perform. Pushing yourself through tough workouts will not only develop your gas tank, it can also build unbreakable mental toughness that flows out into your everyday life.

Mobility/Flexibility: the most important but often overlooked area. Setting aside time to warm up and cool down is demanded if you are truly committed to your improvement. No excuses.

Photo

Mon, 16 Jul 2012 17:50:29 -0400

Working out with a goal in mind–> HOW TO

Wed, 11 Jul 2012 14:14:28 -0400

Working out with a goal in mind–> HOW TO:

*please check out my blog for other similar posts www.fortivita.com thank you :)

If you are going somewhere by car you would be wise to have a destination before you start your travel…. workouts are much similar.

Two ways that I like to categorize my workouts are

Task Priority
Time Priority

TASK PRIORITY:

Set a particular task that must be accomplished regardless of how long it takes. This is a fantastic tool to use if you don’t have a stop watch.

Example:

10 reps x 135 LB Deadlift

10 reps x Burpee

*Complete 5 rounds total

Time Priority:

Set a particular time and perform as many rounds as possible of the set exercises.

Example:(Crossfit Cindy)

5 Pull-Ups

10 Push-Ups

15 Air Squats

*As many rounds as possible in 15 minutes

(full fight video) SILVA VS SONNEN II

Sun, 08 Jul 2012 11:56:49 -0400

(full fight video) SILVA VS SONNEN II:

full fight

(video) UFC 148 COUNTDOWN: Silva vs Sonnen II

Wed, 04 Jul 2012 09:48:44 -0400

(video) UFC 148 COUNTDOWN: Silva vs Sonnen II

(THE POWER DEADLIFT & more) with UFC fighter Jim Miller

Fri, 29 Jun 2012 22:15:39 -0400

(THE POWER DEADLIFT & more) with UFC fighter Jim Miller

fidelius-secret: Im dat sloth.

Fri, 29 Jun 2012 22:03:45 -0400

fidelius-secret:

Im dat sloth.

Photo

Fri, 29 Jun 2012 22:03:07 -0400

(video) UFC PRIMETIME- silva vs sonnen II (episode 1)

Fri, 29 Jun 2012 22:02:08 -0400

(video) UFC PRIMETIME- silva vs sonnen II (episode 1)

Photo

Fri, 29 Jun 2012 15:33:26 -0400

(video) TOP 5 HARDEST EXERCISES : One-Arm Barbell Snatch + Overhead Squat + Turkish Get Up

Fri, 29 Jun 2012 15:32:55 -0400

(video) TOP 5 HARDEST EXERCISES : One-Arm Barbell Snatch + Overhead Squat + Turkish Get Up

Helping You Become Fit So Can You Can Be Free

21 day challenge VLOG: Chakra Introduction part 2 (why study chakras & karma)

My 21 day challenge: the introduction (video)

WOD: Tuesday July 24th 2012

My 21 day challenge: how I make green juice (VIDEO)

(video) Countdown to UFC 149: Faber vs Barao

Acid-Alkaline Food Chart

Acid-Alkaline Food Chart

WORKOUT TYPOLOGY—-> part 2: the system (how many ways can a human move?)

EXAMPLES

WORKOUT TYPOLOGY—-> part 1: introduction (how to get good at everything)

Photo

Working out with a goal in mind–> HOW TO

(full fight video) SILVA VS SONNEN II

(video) UFC 148 COUNTDOWN: Silva vs Sonnen II

(THE POWER DEADLIFT & more) with UFC fighter Jim Miller

fidelius-secret: Im dat sloth.

Photo

(video) UFC PRIMETIME- silva vs sonnen II (episode 1)

Photo

(video) TOP 5 HARDEST EXERCISES : One-Arm Barbell Snatch + Overhead Squat + Turkish Get Up

(video) Easy To Follow Yoga Routine

Photo