Fit for Life – Wednesday January 23, 2019

I saw this post the other day and thought it was a great way to visualize the coaching cue I give all the time “Hips back, chest up”.  Our squat and deadlift both start with the hips back movement … so next time you squat imagine your arms are loaded and you have to close your car door.  What do you do? Use you hips and send them straight back!

Today’s Strength Focus

Part A:

1/2 Turkish Get Up    4 set of 4 reps each side

Part B:

Barbell Deadlift   4 sets of  8 reps

Conditioning Workout

Complete 6 rounds
6 burpees (can be scaled to 2 or 4)
6 pull-up or ring rows
6 sumo deadlift
6 shoulder to over head
6 air squats

Fit for Life Class – Wednesday January 22, 2019

A Little Inspiration for all of us ……

I know most of you are not surfers or skateboarders, but I am inspired by the simplicity of what he discovered.  He made exercise (riding around on his skateboard) part of his routine and his legs feel younger and he is able to do the activity (surfing) he loves with ease.  At 77 years of age that is pretty impressive.  What are the activities you love to do?  Are you making exercise part of your daily routine?

Today’s Strength Focus

Complete 4 sets of each exercise:
A) Heel Drops    10 each leg
B) Glute Bridge (banded if possible)   10
C) Tricep Extensions

Conditioning Workout

Working with a partner

3 Rounds each, Partner A and B alternate

Partner A                Partner B
12 Thruster             KB/DB hold
3 Burpees

Rest 2 min

3 Rounds each, Partner A and B alternate

Partner A                Partner B
12 Step ups             KB/DB hold
6 Ring Rows



Fit for Life – Monday January 21, 2019

Aging Gracefully and the 5 Pillars.

On the Bay Magazine just recently wrote an interesting article on the 5 Pillars of Aging Gracefully: Health, Fitness, Financial Security, Social Well-Being, and Sense of Purpose.  I thought I would share the article here for those of you who have not seen it yet.  Here is the link:  aging-gracefully


Strength Focus

Every 90 seconds for 18 minutes complete one set of each for 3 rounds:

Landmine Press Right side – 8 reps
Landmine Press Left side – 8 reps
Reverse Snow Angles – 15 reps
Heavy Farmer Carry – 4 lengths

Conditioning Workout
Working for 10 minutes, complete as many reps as possible of:

15 KB Swings
10 Push- press
200 m row





Fit for Life – Wednesday, January 16, 2019


Strength Focus

Complete 5 sets of each exercise, alternating between the two.

A) Deadlift    5 reps, progressively loading
B) Pallof Press    8 reps each side

Conditioning Workout

Every minute on the minute complete 1 rep of each.  Each minute add 1 more rep until you tap out.

1 Wall ball
1 Step ups

2 Wall balls
2 Step ups

3 Wall balls
3 Step ups


Fit for Life – Monday, January 14, 2019


Strength Focus

Every 90 seconds, complete one set

A) Dumbbell Front Rack Squats     6 reps

B) 3 Way Lunge    2 reps each leg

Conditioning Workout

Working in pairs, with one KB, complete as many rounds as possible of:

3 KB Swings
2 Goblet Squats
1 Push Press

Hand kettlebell off to partner and complete 1 lap of gym for recovery