WHY YOU SHOULD SIGN UP FOR A RACE

On your marks. Get set. GO!


And you’re off.


If you’ve never done some type of fitness event/race, this is basically how it goes. Maybe with a bell or a guy just yelling on the side, but that’s about it. Then you’re on your way to the finish line.



For a lot of people, these type of events “aren’t for them” or they “aren’t in shape enough” or “ready”… But, I’m here to tell you that YOU ARE!


Races / Fitness events are great for a bunch of reasons, and I want you to sign up for one (or 10 lol) today. And I’ll tell you why you can and you should.

NEED HELP PREPARING FOR YOUR RACE? SIGN UP FOR 1LIFE1YOU FITNESS “1ON1 COACHING”


It Gives You Focus

Once you sign up, you have to start training, eating, and recovering right. Whether it’s a 5K or a marathon or a Spartan Race, your health and fitness program has to match your end goal (finishing the race).


Every time I’ve signed up for any race, I become more dialed in with my training.


Face Your Fears

A lot of people say, “I’m not ready” “I CANT” “I’m not in shape”… but, trust me, with a lot of these events, there isn’t “a shape”.


I’ve seen people who would be considered “overweight” run marathons, and I’ve seen Seniors run obstacle course races.


It’s not about be better than person next to you, it’s about just pushing yourself to be better. And we can all do that!


Accomplishment

There’s nothing better than seeing all your hard work pay off. And that feeling comes at the finish line.


The sense of accomplishment. The sitting on top of the world feeling is almost unmatched.


Run YOUR race. Your pace. And make it to the end, and tell me that doesn’t feel amazing

Are you going to sign up for a race? have you already? Let me know!

Also, philly area people, check out the local list I’ve put together of races happening this year — 2020 Races

Short On Gym Time? Try These Workouts

We all don’t have 2-3 hours to spend in the gym to hit everything we want. Some of us don’t even have an hour to get a workout in.

But these 3 workouts will get you in and out of the gym in under 30 minutes.

All these workouts are based on the AMRAP style of circuit training. AMRAP standing for “As Many Reps As Possible”.

Meaning, you set a timer for the prescribed amount of time, and you complete the circuit as many rounds and reps as you can in that time.

A quick example:
An AMRAP 5Min of 10 Pushups and 10 Squats. You would do those 2 movements for 10 reps each as many rounds as you can in those 5 min.

Got it? Great! Let’s get into these 3 workouts for you to try out.

AMRAP 16 Minutes:
8x Burpees
16x Sit-ups
16x Mountain Climbers
8x Air Squats

This one needs no equipment. All Bodyweight exercises, so you can really do it anywhere!

AMRAP 20 Minutes:
5x Dumbbell Deadlifts
5x Dumbbell Power Cleans
5x Dumbbell Squats
5x Dumbbell Overhead Press
5x Dumbbell Lunges (each leg)

This one requires a set of dumbbells. Though, you can use other equipment, like a barbell, kettlebell, or sandbag.

AMRAP 5 Minutes x2:
A) Power Clean & Press + Burpees
Timer 5 Minutes
Reps: 2, 4, 6, 8, etc.. increasing by 2 reps each round

Rest 2-5 Minutes

B) Squat to Press & Sit-ups
Timer 5 Minutes
Reps: 2, 4, 6, 8, etc.. increasing by 2 reps each round
Note: For Squat to Press (Thrusters), you can use any equipment you want.

Those are 3 quick, yet challenging workouts for you to try out. Let me know if you do and how they went!

These workouts are all available on the ALL ACCESS PLAN of the 1LIFE1YOU FITNESS TRAINING APP

Have More Confidence In The Gym

A ton of people have goals to lose weight / get in shape. And a ton of people go to their closest gym and sign up for a membership. But, what happens is, a lot of those people get discouraged from being in the gym for various reasons.

One of those reasons is a lack of confidence with being in that environment.

“Don’t know what to do.”
“I don’t want to look like a fool”
“Everyone in there is SOOO in shape!”

I’ve personally heard these exact quotes. So, I wanted to go over a few things you can do to help build your confidence in the gym and with working out.


Take a Tour & Ask Questions

When you first sign up for a membership, someone usually (SHOULD) takes you around the gym. This is where you ask questions, take notes. Most standard gyms are set up similarly. With Free Weights in one section, Leg Machines, here, Upper body Machine there, & Cardio Equipment over there. Even if you don’t remember it all, when you go back in, ask again!

Have a plan
Before you step into the gym to workout, you should know exactly what you want to accomplish. If you want to workout your legs, write down 4-5 exercises you want to do. Having a plan provides you focus, and takes away that “deer in headlights” look you can get when you don’t know what to do next. You can write this out yourself (with googles help) or hire someone to write out a plan for you. But, having a plan is essential.

Don’t compare yourself to others
We all fall victim to this. Looking at the guy with the huge arms or the girl with the great legs, and you start to feel self conscious about yourself. DON’T!!! The guy with the giant arms, he’s been working out for 5 years consistently. The girl, she comes in every week for the last year to workout.

Never compare your day 1 to someone else’s day 500. Only compare yourself to your past self. Have patience with yourself, and trust the process. If you’re doing what needs to be done in the gym (& kitchen), the progress will come. Trust me.

A couple other things to consider:

  • Be ok with looking like a mess
  • Be proud of your sweaty shirt
  • Celebrate when you go for a heavier weight
  • Or run a faster time
  • Buy noise resistant headphones and rock out to your favorite songs
  • With that, have your playlist ready before stepping into the gym. This small thing can save sooo much time!
  • And lastly, enjoy yourself! If a commercial gym isnt for you, find another activity that gets you moving. Trust me, there is something out there for EVERYONE. You just have to find it.

4 Sprint Workouts To Try Now

Sprints are great. Can be tough, but great. The benefits of doing them are definitely worth it.


Up your cardio. Increase your stamina. Burn a ton of calories (during and after your workout). Increase speed and power. Build muscle. And more…


Here’s 4 Sprint workouts from the ALL ACCESS Plan in the 1LIFE1YOU Fitness Training App


20/10 Intervals

2 Rounds

5 Minute Light Jog

8 Sets: 20s Sprint / 10s Rest (Intensity of Sprint should be an 8-9/10)


Distance Work

5 Minute Warmup Jog

4 Rounds: .25 miles (400m) Sprint – 2 Minutes Rest

2 Rounds: .5 Miles (800m) Sprint – 2 Minutes Rest

5 Minutes Cool down


Ladder Interval

5 Minute Warmup Jog

30s Sprint / 30s Rest

45s Sprint / 45s Rest

60s Sprint / 60s Rest

2min Sprint / 2min Rest

60s Sprint / 60s Rest

45s Sprint / 45s Rest

30s Sprint / 30s Rest

2min Sprint / 2min Rest

30s Sprint / 30s Rest

3 Minutes Cool Down


30s/90s Intervals

5 Minutes Warmup Jog

6 Rounds: 30s Sprint / 90s Walk

3 Minutes Cool Down

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12 Days Of Christmas Workout

12 Days Of Christmas Workout is a full body, bodyweight only workout. It’s set up like the classic Christmas song.

Start with 1 Squat Jack, then 2 Burpees and 1 Squat Jack, the 3 Pushups, 2 Burpees and 1 Squat Jack

Your last round starts with 12 Squat Jumps and finishes with 1 Squat Jack

The video above has a demo of each movement, so you can know exactly what to do

Great workout to do at the gym, or at home! Give it a try

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Day 2 – 30 Day Bodyweight Challenge

Day 2 of the #1LIFE1YOUFitness 30 Day Bodyweight Workout Challenge

Cardio focused. Move quickly from move to move before a rest.
3 Sets. 4 Rounds Each Set

15s work for each exercise. 3 exercises. Then 45s rest between rounds.

Total workout time= 18 minutes

4 Rounds

Jumping Jacks 15 sec

Butt Kicks 15 sec

1 2 3 Shuffle 15 sec

Rest for 45 sec

Switch Kicks

4 Rounds

Jumping Jacks 15 sec

Squat Jacks 15 sec

Switch Kicks 15 sec

Rest for 45 sec

4 Rouunds

Jumping Jacks 15 sec

Squat Pulse 15 sec

Fast Knees 15 sec

Rest for 45 sec

Check out Day 1 HERE

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