Daily Challenge (18Sept12):

Run 2 Miles
Swim 750 Meters
Run 2 Miles
Complete as fast as possible

"Strive for progress, not perfection"

Daily Challenge (17Sept12):

225lbs Deadlift x25
Ring Dips x35
20lbs Med Ball Wall Balls x45
75lbs Push Press x55
Complete as fast as possible

"Strive for progress, not perfection"

What a Week!

Friends, Family, and Readers,

I wanted to take some time before I kick a HITFIT session to apologize for not posting hardly at all this week.  As of this Wednesday I will be out of the Marine Corps after a little over 8 years of long, faithful service!  Needless to say I have been extremely busy with checking out of the Marine Corps, finishing projects here at the house in order to put it up for sale, and finding new employment. 

It is amazing how stressful this process can be, but how much working out helps to manage that stress!  Being in the gym by itself relieves extraordinary amounts of tension.  If only I could find a job that basically allowed me to live in the gym I think I may be able to live a stress free life! 

Well while I have been gone I hope that everyone is doing well and still working at meeting their fitness goals.  I plan on posting daily challenges starting again tomorrow in hopes of keeping you on track to meet those goals.  On the flip side if you do not currently have any goals you are pursuing it may be time to get some.  I have found that by setting some goals in your life it gives you a since of purpose and something to work toward.  Without these goals what are we really doing with the one life that we have?  Just kind of stumbling through life hoping everything works out?  You control your future, and if you don't take control of it someone else will! 

I have been doing a little research in the evenings when things finally calm down for the day, and hope to have a few new articles to post in the next few weeks.  I really appreciate all the support everyone has offered up, and look forward to having the chance of continuing to support you!

Daily Challenge (10Sept12):

195 lbs Deadlift x10
Ring PushUps x10
Tire Step Ups w/ "The Twins" x10 each leg
20lbs Med Ball Wall Balls x10
Ab Wheel x10
Complete 5 Rounds for Time

"Strive for progress, not perfection"

Daily Challenge (6Sept12)

Burpees x100

Sorry to everyone who absolutely hates this painful exercise, but I woke up this morning feeling extremely "froggy"!!!

Daily Challenge (04Sept12):

145lbs Clean and Press x50
Complete as fast as possible

"Strive for progress, not perfection"

Daily Challenge (03Sept12):

225lbs Deadlift x8
Run 800 Meters
Complete 5 Times

Daily Challenge (23Aug12):

145lbs Clean and Press x5
Ring PushUps x10
20lbs Med Ball Squat Jumps x10
70lbs Kettlebell Swings x10
Complete 5 Rounds for Time

"Strive for progress, not perfection"

Daily Challenge (22Aug12):

155lbs Push Press x5
Ring Dips x5
PullUps x5
25M Lunges w/ "The Twins" (35lbs ea. hand)
Ab Wheel x5
Complete 5 Rounds for Time

"Strive for progress, not perfection"

Daily Challenge (21Aug12):

245lbs Deadlift x5
24" Tire Jump x20
Complete 5 Rounds as fast as possible

"Strive for progress, not perfection"

We here at HITFIT have accompished a lot over the last few months and only feel it appropriate that we give our clients/readers a place to comment on the quality of service they have received from us.  That is why we have added the TESTIMONIALS tab to the blog.  If HITFIT has played a role in helping you live a more healthy lifestyle please feel free to tell us and our readers all about it. Whether we have written you personalized training/nutritional programs, given you motivation to reach for your fitness goals, or just gave you another great resource within the fitness community to base your training off of.  At the end of the day we want to hear from you.  We cannot take our services to the next level if we don't know where we are lacking.  We hope to hear from you soon!

Daily Challenge (18Aug12):

135lbs Clean and Press x10
Ab Wheel x10
Row 500M
145lbs Clean and Press x7
Ab Wheel x10
Row 500M
155lbs Clean and Press x5
Ab Wheel x10
Row 500M
Complete as fast as possible!

Before your workout today please take the time to check out the newest short article I wrote under the articles section!  It is titled Muscle Elasticity. Think about how you can apply it to today's workout.
Happy Training!

"Strive for progress, not perfection"

Daily Challenge (15Aug12):

Today's Daily Challenge will resemble a pyramid in respect to the amount of reps that you will be completing for the two different exercises.  For the Push Press you will be working your way down the pyramid from 10 reps to 1 rep and for the Tractor Tire Flips you will be working your way up the pyramid from 1 rep to 10 reps.  After you complete a set of the Push Press you will do the Tire Flips and repeat the process until you finish.  Obviously your first round should consist of 10 Push Press and 1 Tire Flip.  You should finish the workout with 1 Push Press and 10 Tire Flips.

Exercises:
145lbs Push Press x10-1
Tractor Tire Flip x1-10
Complete for Time (Good Luck!)

"Strive for progress, not perfection"

Daily Challenge (14Aug12):

Run 1.5 Miles
Swim 500 Meters
Run 1.5 Miles

*RUN,SWIM,RUN*

Daily Challenge (13Aug12):

225lbs Deadlift x7
75lbs Overhead Squat x7 (Squat all the way down to Med Ball)
Ring Dips x7
Complete 7 Rounds for Time

"Strive for progress, not perfection"

Daily Challenge (11Aug12):

Ring PullUps x100
Complete as fast as possible!!

Daily Challenge (10Aug12):

135lbs Push Press x10
75lbs Overhead Squat x10
24" Tire Jump x10
20lbs Med Ball Wall Ball x10
Ring Dips x10
Complete 5 Rounds for Time!

"Strive for progress, not perfection"

Daily Challenge (09Aug12):

135lbs Clean and Press x5
75lbs Sumo Deadlift High Pull x10
Tire Sledges (20lbs Sledge Hammer) x15
Complete as many rounds as possible in 20 Minutes!

"Strive for progress, not perfection"

Daily Challenge (08Aug12):

95lbs Overhead Squats x10
24" Tire Jumps x10
20lbs Med Ball Wall Balls x10
75lbs Sumo Deadlift High Pull x10
Jump Rope x50
Complete 5 Rounds for Time

"Strive for progress, not perfection"

Daily Challenge (07Aug12):


Rounds/Reps: 10,9,8,7,6,5,4,3,2,1 / 1,2,3,4,5,6,7,8,9,10

135lbs Push Press (working down the ladder)
PullUps (working up the ladder)

"Strive for progress, not perfection"

Daily Challenge (06Aug12):

185lbs Deadlift x10
Row 500M
205lbs Deadlift x7
Row 500M
225lbs Deadlift x5
Row 500M
245lbs Deadlift x3
Row 500M

"Strive for progress, not perfection"

Jaco Fitness Clothing

Take some time this Sunday while you are resting and spending some quality family time to checkout Jaco's line of fitness clothing.  I must say I am one of their biggest fans and would recommend everyone own a pair of their hybrid training shorts!

Daily Challenge (1Aug12):

135lbs Push Press x10
70lbs Overhead Squat x10
185lbs Deadlift x10
Complete 5 Rounds for Time

"Strive for progress, not perfection"

Daily Challenge (30July12):

PullUps w/35lbs pack x5
50M Farmer Carry/Run w/ 40lbs each hand
70lbs Sumo Deadlift High Pulls x10
100M Farmer Carry/Run w/ 40lbs each hand
5 Rounds for Time

"Strive for progress, not perfection"

Daily Challenge (28July12):

Reps/Rnds 10,9,8,7,6,5,4,3,2,1
PullUps
70lbs Ammo Can or Kettlebell Swing
Ring Dips
70lbs Overhead Squats
For Time

"Strive for progress, not perfection"

Daily Challenge (27July12):

185 lbs Deadlift x10
Ring PushUps x10
Tire Step Ups w/ "The Twins" x10 each leg
20lbs Med Ball Wall Balls x10
Ab Wheel x10
Complete 5 Rounds for Time

"Strive for progress, not perfection"

Daily Challenge (23July12):

145lbs Push Press x5
Jump Rope x100
70lbs Sumo Deadlift High Pull x10
145lbs Front Squat x10
5 Rounds for Time

"Strive for progress, not perfection"

Where did the week go?

I usually work on a short article to post every Sunday in regards to fitness, nutrition, or maybe just simply the importance of taking a break from training and spending some valuable family time.  Today I was at work about to leave and come home when I realized holy s*** it is already Sunday again!  I had lost all track of time this week.  Which brings me to my next point.  There are some of us out there that have some crazy work schedules.  For example, I work seven days a week for 29 days straight with a small break in between those crazy months. It is so easy to lose yourself in your routine you forget about everything else that is important to you.  It seems like I get up at 4 in the morning and come home about 5 that evening, eat dinner, get a good workout in, post the workout on here, and go to bed.  That is basically my life 7 to 8 months out of the year.  We cannot forget to slow down and force ourselves to enjoys those things we love most.  Let's face it, why do we work in the first place?  That is an easy answer so we can make money to pay our bills, buy our groceries, and be able to enjoy our lives.  So if we let work consume our lives totally where does that leave the enjoyment part of life?  It is not fair to those closest to us if we never take time to show them we are still human and love to be around them.  In my oppinion that is why we have a Sunday.  Take some time this evening and spend some time with those that you care about the most.  Do your best to not think about what has to get done tomorrow and only think about how nice it is to relax and enjoy that part of your life which is not consumed by work.  I wish everyone a great upcoming week!

Daily Challenge (21July12):

185lbs Deadlift
Ring Dips
24" Box Jumps
Ab Wheel
Reps:21,15,9

"Strive for progress, not perfection"

Daily Challenge (19July12):

135lbs Push Press x10
Ring PushUps x10
Tire Sledges x15 each side
Ab Wheel x10
200M "Twins" Run (35lbs cans for Farmer's Carry)
Complete 5 Rounds for Time

"Strive for progress, not perfection

Daily Challenge (18July12):

135lbs Clean and Press x5
Row 400M
Complete 5 Rounds for Time

"Strive for progress, not perfection"

Daily Challenge (17July12):

225lbs Deadlift x5
Ring Dips x10
70lbs Overhead Squats x10
PullUps x10
Complete 5 rounds for time

"Strive for progress, not perfection"

Taking It Easy!

I want to start by apologizing for not posting a Daily Challenge yesterday.  It turned out to be a crazy day to include working all day, hosting the Saturday HITFIT session, and trying to spend a little quality time with the loved ones somewhere in the middle of all that. 

Now here we are and it is Sunday again already!  Sometimes I ask myself where do the days go?  It is amazing how we get caught up in this crazy thing called life.  There are weeks where I feel like I wake up Monday go to work and come home and it is Sunday again.  It all turns into one big blur!  It seems as if everyday I work harder and harder to ensure that I can relax later on when everything is complete.  The catch is I end up working harder and harder to accomplish the goal, but never reach it.  I never run out of things to do!  I bring some of that on myself by always starting new projects on the house or trying to start a fitness program while working 100 hours a week!  I'm sure there are plenty of you out there that feel the same way and that is why here at HITFIT we are firm believers in doing everything that we possible can to ensure Sunday is set aside to resting, relaxing, family, and friends.  If your career forces you to work on Sunday then do your best to set aside your own day of the week for the weekly movie or game night with the family.  Remember, your career will end one day and your friends will come and go, but family will always be there.  You don't want to push those who support you away by supporting others who are going to go away anyway!  You can sum it all up with one word "prioritize".  As long as you have your priorities correct in life it should be an enjoyable one.

In closing sometime today tell the ones closest to you that you love them or maybe call a relative you have spoken to in awhile do to your busy schedule and let them know you are thinking about them.  Most importantly relax and prepare for another strenuous week!

"Strive for progress, not perfection"

Daily Challenge (13July12):

PullUps x10
Ring Dips x10
20lbs Med Ball Squat Jump x10
Ab Wheel x10
Row 400M
Complete Circuit 5 times for time

"Strive for progress, not perfection"

Daily Challenge (12July12):

Bent Over Rows x8
Upright Rows x8
Military Rows x8
Good Mornings x8
Split Squats x8 each leg
Push Press x8
Straight Leg Deadlift x8
6 Rounds for Time w/ 1 Minute break between each round.

*Once the bar is picked up it does not get set down until one round is complete.
*Use what weight you can manage without sitting the barbell down.

The Big 1000!

Today HITFIT hit a milestone!  We officially have had over 1000 page views on our fitness blog.  I just wanted to take a second to thank all of you that have supported us in our developmental phase of the program.  I hope that we can continue to provide you with a great fitness resource and grow to a point where we can literally help the world one person at a time.  Please leave us comments about how you feel about the program with any suggestions.  We are always "striving for progress".  Please stay tuned for more great articles and daily challenges.  Also, know that we have some more things in the works for you.  We hope to publish a few of these ideas in the very near future!  Have a great night and hope to inspire you tomorrow!

"Strive for progress, not perfection"

Daily Challenge (11July12):

225lbs Deadlift x5
Ring Dips x10
Tire Sledges x20 each side
24" Box Jump x10
Ab Wheel x10
5 Rounds for Time

"Strive for progress, not perfection"

Daily Challenge (10July12):

85lbs Sumo Deadlift High Pull x40
85lbs Push Press x40
400M Run
85lbs Sumo Deadlift High Pull x30
85lbs Push Press x30
400M Run
85lbs Sumo Deadlift High Pull x20
85lbs Push Press x20
400M Run
85lbs Sumo Deadlift High Pull x10
85lbs Push Press x10
400M Run
Complete for time!

"Strive for progress, not perfection"

Blistering Sunday!

If you are like most people you would have to agree today is another scorcher outside!  Seeing how it is Sunday and we all have not only been working hard all week, but also fitting in some intense exercise today should be set aside to getting some much needed rest.  Spend some time with the family indoors, rehydrate for the upcoming week, and mentally prepare yourself for another challenging week to come.  We are going to start the week off tomorrow with another intense workout in order to set the precedence for the week!

"Strive for progress, not perfection"

Saturday HITFIT Session!

Today was another great HITFIT Session!  This week we conducted the daily challenge previously posted a few days ago which consisted of Deadlifts, Squats, and Push Presses.  Not only does this workout rank up there with one of the hardest we have accomplished, but it did not help matters that is was roughly 101 degrees outside here today.

This workout took every last bit of energy we had to complete in the 20 minute time limit.  Luckily we expected this type of weather and had been hydrating for days leading up to the workout. 

It goes without saying if you plan to exercise or do any manual labor out in the hot sun one should always stay hydrated.  The body can live without a lot of things, but water is not one of them.  Being as we are Combat Instructors we see on a day to day basis the importance of staying hydrated.  We have students that train for 29 days straight out in this hot weather.  Although they are encouraged to drink 2 to 4 gallons of water a day we still have them drop like flies with outrageous core temps.  Just as a friendly reminder all individuals should do their best to consume a gallon of water a day at a minimum.  If this is accomplished then you will never have to worry about your body trying to shut down on you due to lack of H2O!

If you happened to have accomplished this workout already then today should be a day of knocking out some serious cardio.  I challenge you to lace up the tennis shoes hit the road today's challenge will consist of a 3 mile run followed by 10 100M sprints at max effort. 

In closing I would like to again invite all those interested in participating in a Saturday Session to leave me a comment with how to get ahold of you, and I will make sure you know when and where to be for next Saturday!  Hope to see you there!

"Strive for progress, not perfection"

Paleo Week 1

Paleo Week 1

Last week I wrote a short blurb about me reading the Paleo Diet book and my interest in changing my eating strategies.  So below is the strategy that I decided to adopt and the outcomes I have seen already from a few small changes.

One week ago today my girlfriend and I decided to change our eating habits.  We have started an individualized version of the Paleo diet that I created for us.  We have already started to see some impressive results.  Physically she has lost approximately six pounds this week from our minor changes to our eating routine.  Granted I am well aware she is just shredding off some excess in the beginning and is going to see a platue in her weight loss.  I personally have not seen a lot of difference in weight, but I can attest to the fact I have 100% more energy than before.  My workouts have been amazing with my new ability to focus even more. 

In short after reading the book I took and modified the program to better suite our lifestyles.  We have gone to eating only lean meats, vegetables, and fruits.  We decided to leave potatoes, rice, and cheese in our diets for now.  With the goal of eliminating them one by one as time goes.  Cheese is the only dairy product that we are consuming, no bread at all, and only sugar and salt found naturally in the foods themselves.  One aspect about the new routine we have enjoyed is that it makes us become creative with our choice in foods.  Not only does it make us find ways to season our meals so that they are not bland, but also forces us try new things that we may not have if we were not on the diet.

One thing to remember when creating your own diet is take small steps.  I am a firm believer that there is no such thing as a diet.  Individuals go on and off of diets and for the most part never make any progress and in some cases end up gaining more weight than when they started originally.  If you do not make a lifestyle change and commit to something for a lifetime then you are doing yourself an injustice.  By starting slow you can begin a lifelong transition for the better.  You would not simply start a training program trying to be an Olympic power lifter.  You would start light and gradually progress to that level.  The same concept applies when changing your eating routine.  If you eat fast food everyday and tomorrow you wake up and say I’m never eating fast food again you will not succeed.  Whereas if you wake up tomorrow and say for the next month I plan to only eat fast food every other day you will increase your chances of sticking with the plan.  Maybe the month after that you say “ok I am now only going to eat fast food once a week”.  This sets the conditions for you to in the future have the ability to never eat fast food again.  Anything is possible if you set a major goal and short term goals to achieve that standard.

Daily Challenge (05July12): 

100M Sprints x16 w/30 Seconds rest between each

"Strive for progress, not perfection"

Daily Challenge (04July12):

PullUps x10
Heavy Bag 1 Minute
Ab Ball Crunches x35
Reverse Ab Ball Crunches x20
Burpies x15
Jump Rope x50
Five Rounds for Time

Followed by 2000M Row Machine

"Happy Independence Day"

Daily Challenge (03July12):

185lbs Deadlift x10
155lbs Front Squats x10
135lbs Push Press x10
5 Rounds for Time

"Strive for progress, not perfection"

Daily Challenge(02July12):

10 PullUps
10 Dips
20 SitUps
20 Squats
1 20' Rope Climb
200M Sprint
X5 for time

Followed by a 2 mile run.

"Strive for progress, not perfection"

Daily Challenge (29June12):

Burpees x100

-Today we are applying a philosphy that I learned a long time ago and that is the acronymn  KISS or Keep It Simple Stupid.  As you can see this is a very simple workout for the day, but still very challenging.  I challenge all who feel they are up to it.

"Strive for progress, not perfection"

Back in Action!

Well I have returned from two long weeks of being surrounded by the most beautiful wilderness in the world.  Northern Canada is a must of the adventure seeker.  I was able to not only relax in this majestic place, but manage to catch quite a few fish as well!  There really is no better place to get away from modern day technologies, read a few of your favorite books, reconnect with loved ones, and reconnect with yourself. 

While on this relaxing vacation I took a little time to read the Paleo Diet book.  This was a read I had been looking forward to for some time and have been way to busy to sit down and read a book.  Let me say if you are a fitness and nutrition enthusiast such as myself then please by or borrow the book and take the time to glance through it.  I am not saying everyone was meant to be on the Paleo, but I am saying there is some great scientific research within the books pages.  I personally know so many people including family members who have tried low or no carb diets.  One theory behind a few of these fad diets is that you can eat all the meat you want including sausage links and bacon.  Few take the time to do their homework and educate themselves on the fact that bacon is comprised of 75% fat and a measley 25% protien.  But it has NO CARBS!!  I too have fell for this marketing trick for many years.  My point being is that information like this is located within the bounds of this magnificient book.  Some of the material is biased, but if you have the ability to look past it you can find much research that is already done for you.

I am excited to be back and look forward to posting some more intense workouts.  Starting tomorrow keep an eye out for the new Daily Challenges!  It is time to hit the grindstone again.  Good Luck!

On Vacation!!!

On my way to spend a week in the wilderness of northern Canada! Hopefully will have the opportunity to get some peaceful early morning workouts in and some much needed rest.  It goes without saying i am going to gave zero communication with the outside world so I will pick back up next week to tell everyone about it!  In the meantime keep training hard!
"Strive for progress, not perfection"

Daily Challenge (12June12):

95lbs Overhead Squats x10
Ring Dips x10
20lbs Med Ball Squat Jumps x10
Ab Wheel x10
Box Jumps x10
5 Rounds for Time

"Strive for progress, not perfection"

Finally finished the Master Trainer Program through the International Sports Sciences Association! I am now officially certified as a:

Fitness Trainer
Sports Nutrition Specialist
Exercise Therapy Specialist
Strength and Conditioning Specialist
Senior Fitness Specialist
Youth Fitness Specialist

Time to hopefully start a successful career in the fitness industry!  I hope to provide a much needed service making the world a healthier place.

Daily Challenge (11June12):

145lbs Push Press x5
Jump Rope x100
70lbs Sumo Deadlift High Pull x10
145lbs Front Squat x10
5 Rounds for Time

"Strive for progression, not perfection"

Personal Tie-Ins for Life!

Below is one of many tie-ins that was written by LtCol Shusko (Retired), Deputy Director of the Martial Arts Center of Excellence, Quantico, Virginia.  Mr. Shusko has dedicated his life to serving his country and making it a better place touching lives all over the world.  One way he manages to do so is by daily passing a bit of wisdom on to others in the form of "Tie-Ins".  I believe the tie-in below really relates to today (Sunday).  Often we find ourselves caught up in this fast paced life and we sometimes need reminded to slow down and not let it pass by. So today take a break from your normal workout routine and spend a little quality time with the one's closest to you.

THE BRICK – Slow Down, life is too precious!
 A young and successful executive was traveling down a neighborhood street, going too fast in his new Jaguar. He was watching for kids darting out from between parked cars and slowed down when he thought he saw something. As his car passed, no children appeared. Instead, a brick smashed into the Jag's side door! He slammed on the brakes and backed the Jag back to the spot where the brick had been thrown. The angry driver then jumped out of the car, grabbed the nearest kid and pushed him up against a parked car shouting, 'What was that all about and who are you? Just what the heck are you doing? That's a new car and that brick you threw is going to cost a lot of money. Why did you do it?' The young boy was apologetic. 'Please, mister...please, I'm sorry but I didn't know what else to do,' He pleaded. 'I threw the brick because no one else would stop...' With tears dripping down his face and off his chin, the youth pointed to a spot just around a parked car. It's my brother, 'he said. 'He rolled off the curb and fell out of his wheelchair and I can't lift him up.' Now sobbing, the boy asked the stunned executive, 'Would you please help me get him back into his wheelchair? He's hurt and he's too heavy for me.' Moved beyond words, the driver tried to swallow the rapidly swelling lump in his throat. He hurriedly lifted the handicapped boy back into the wheelchair, then took out a linen handkerchief and dabbed at the fresh scrapes and cuts. A quick look told him everything was going to be okay. 'Thank you and may God bless you, the grateful child told the stranger. Too shook up for words, the man simply watched the boy push his wheelchair-bound brother down the sidewalk toward their home. It was a long, slow walk back to the Jaguar. The damage was very noticeable, but the driver never bothered to repair the dented side door. He kept the dent there to remind him of this message: 'Don't go through life so fast that someone has to throw a brick at you to get your attention!' God whispers in our souls and speaks to our hearts. Sometimes when we don't have time to listen, He has to throw a brick at us. It's our choice to listen or not.

Daily Challenge (09June12):

Every Saturday a few of us here at HITFIT get together to discuss fitness, work on developing our program, discuss better promotional ideas, and of course get in an intense HITFIT session.  Let me say that today one of the co-founders of the program Josh Turner created the workout and it was a soul crusher!!  I challenge all of you to step up to the challenge and let us know how you did!

135lbs Deadlift x50
Knees to Elbows x40
95lbs Hanging Cleans x30
24in Box Jumps x20
Hand Stand PushUps x10
400M Run
As fast as possible!!

Daily Challenge (08June12):

PullUps x11
PushUps x15
95lbs Push Press x20
100 Jump Rope
Tire Sledges x20 ea side

"All gave some, some gave all"

Daily Challenge (7June12):

115lbs Clean and Press x5
Ring Dips x10
20lbs Med Ball Slams x10
5 Rounds for Time

"Strive for progress, not perfection"

Daily Challenge (05June12):

155lbs push press x6
Wall ball x10
Ring pushup x10
200m run with "the twins"
5 rounds for time

Daily Challenge (04June12):

I hope everyone enjoyed their weekend and are ready to hit the grindstone again for another great week of high intensity training to come!  This week we are really going to focus on pushing ourselves to the limit in hopes of learning a little bit about what our bodies are really capable of!  Today's workout:

Run 1 Mile
100 Burpies
Run 1 Mile
For Time

"Strive for progress, not perfection"

Daily Challenge (2June12):

Bent Over Rows x8
Upright Rows x8
Military Rows x8
Good Mornings x8
Split Squats x8 each leg
Push Press x8
Straight Leg Deadlift x8
6 Rounds for Time w/ 1 Minute break between each round.

*Once the bar is picked up it does not get set down until one round is complete. 
*Use what weight you can manage without sitting the barbell down.

The newest members of the HITFIT family!!

"The Twins"

Where are my abs!!

I can feel my abs, but I can’t see them!

I wanted to take a moment and address a question that I receive quite often in regards to abdominal fat.  It seems as if at least once a week I have someone approach me and ask the question “What abdominal exercises can I do to lose my stomach fat?  I constantly train my midsection and can feel my abs, but are unable to see them due to this layer of fat.”  Fortunately for these individuals there is a very simple answer to their question, there is none! 

There is a common misconception amongst our population that by doing different abdominal exercises I can reduce my levels of subcutaneous fat in that area.  The truth though is spot reduction is merely a myth.  By doing strength training you are building the muscles under the layer of fat.  To put it simply is you are creating an optical illusion.  The abdominal muscles temporarily push against the layer of fat making look as if you are losing it.  Most individuals in the fitness community would agree that one cannot reduce fat in one specific area of the body.  When you lose fat your entire body is losing fat. 

There are several factors that go into shredding fat from your body.  The two most important factors are diet and aerobic training.  Through intense cardiovascular training one will begin to burn away the excess body fat they have stored.  For sedentary or mildly active individuals this may just mean starting to walk a few miles every evening.  For the more physically fit or active individuals this may mean jogging several miles or conducting sprint intervals for time.  When intense cardiovascular training is coupled with a healthy diet one will begin to see tremendous changes.

 A simple approach to diet is the best for the average individual looking to just live a healthy lifestyle.  One such approach, as explained by the International Sports Sciences Association (ISSA), is the 1-2-3 diet.  Basically this diet states a person should break their food intake down into six parts.  One part of my diet should then come from fats, two parts from proteins, and three parts from complex carbohydrates.  A basic guideline for fats is to take in minimal saturated fats and try your best to consume zero trans fats.  Below I have laid out an example of the process for how to calculate how much of each I should take in.

Fats 1 Gram = 9Kcal

Proteins 1 Gram = 4Kcal
Carbohydrates 1 Gram = 4Kcal

Total Daily Calories: 2000

2000 divided by 6 parts = 333Kcal per part

Daily Intake of Each:
Fats: 333Kcal or 37 Grams
Proteins: 666Kcal or 167 Grams
Carbohydrates: 999Kcal or 250 Grams

The bottom line is that by one conducting a strict strength training program they should not expect to see a great amount of fat loss rather an increase in muscular hypertrophy.  For individual looking to trim down especially in the “abdominal area” they need to focus on training the cardiovascular or endurance system and maintain a well-balanced diet. 

Modern Day Heroes LCpl Jordan Haerter/Cpl Jonathan Yale

Fighting Fire with Fire:

The two Marines depicted in this picture are modern day heroes.  I served with these two in 2008 while deployed to Ar Ramadi, Al Anbar Province, Iraq.  If it were not for their actions on April 22, 2008 there are many people who would have not made it home to their families.  These two obviously believed in something larger than themselves, and are the definition of selflessness.  So please take a moment to remember their families who have suffered so much so that you may spend quality time with yours.

"You will not be forgotten"

Daily Challenge (31May12):

75lbs Sumo Deadlift High Pull x40
75lbs Push Press x40
400M Run
75lbs Sumo Deadlift High Pull x30
75lbs Push Press x30
400M Run
75lbs Sumo Deadlift High Pull x20
75lbs Push Press x20
400M Run
75lbs Sumo Deadlift High Pull x10
75lbs Push Press x10
400M Run
Complete for Time

"Strive for progress, not perfection"

Daily Challenge (30May12):

185lbs Deadlift
Box Jump
Ring Dips
Ab Wheel
Complete circuit 3 times Repetitions: 20, 15, 10

"Strive for progress, not perfection"

Daily Challenge (29May12):

100M  Parachute Sprint
10 Burpies
10 Rounds for Time

Memorial Day!

As another week draws to an end, most of us are off work tomorrow due to a very special holiday.  Memorial Day!!  This is a time that we should all take time out of our schedules to reflect on how our country got to this point.  We are here today due to the sacrifice of many men and women wearing our country's uniform.  This is their holiday that they have proudly earned. 

Tomorrow's Daily Challenge is to contact a friend or family member that is a past or present service member and thank them for their service.  If you have time to contact multiple people than please do, these men and women deserve the country's support and admiration.

To all the members of the Military past and present we here at HITFIT would like to THANK YOU for what you do!  Know that we support you. 

Daily Challenge (26May12):

100M Sprint
PushUps x 10
Burpies x10
Squat Jumps x10
10 Rounds for Time

Daily Challenge (24May12):

Today's Challenge is a workout I like to do about once a month to test my progress.  As you see below this workout will not only activate every large muscle group in the body, but also is a good test of muscular strength and endurance.

PullUps x50
95lbs Push Press x50
135lbs Front Squat x50
PushUps x50
One evolution through circuit for Time
Your time represents your progress

"Strive for progress, not perfection"

Daily Challenge (23May12):

115lbs Clean and Press x10
Plyo PushUps x10
100 Jump Ropes
20lbs Med Ball Slams x10
5 Rounds
Followed by 1 Mile Run for Time

Daily Challenge (22May12):

PullUps w/35lbs pack x5
50M Farmer Carry/Run w/ 40lbs each hand
70lbs Sumo Deadlift High Pulls x10
50M Farmer Carry/Run w/ 40lbs each hand
5 Rounds for Time

Daily Challenge (21May12):

Today's challenge consist of conducting Push Press with weight below for a set amount of reps followed by sprinting a predetermined distance and then repeating until circuit is complete.  Each round you will decrease the Push Press by 2 repetitions and increase each sprint by 100 meters (20,18,16 & 100,200,300).

135lbs Push Press 20,18,16,14,12,10,8,6
Sprint 100,200,300,400,500,600,700,800 Meters

Check out our Facebook Fan Page at www.facebook.com/hitfitjville

Manic Sunday!

Daily Challenge (20May12):

Here it is Sunday already!  As I was driving to work this morning at 5am I was starting to ask myself whatever happened to the days where Sunday was for relaxing and spending time with the family?  Once I got to work I put the thought out of my head and got busy with accomplishing the schedule for the day.  I made it back home by about noon and was welcomed with an entire days worth of work in the yard, in the garage, on the house, etc that I was unable to complete during the week do to my work schedule. 

As I do the work that needs done around the house I ponder on the idea of how busy we have made ourselves in this country.  When I was younger I specifically remember my parents and grandparents working very hard, but always taking a few hours of one day a week (Sunday) to sit down eat dinner and spend some quality time together.  Having lived and traveled all over the world for the last eight years I have noticed one thing about our wonderful country.  We have lost much of our emphasis on family and friends and have replaced it with work and wealth.  I tell you this from my short time on this earth wealth will be no good to you if you have no one to share it with.  We live in a fast paced society these days that tend to forget about the most important things in life. 

My daily challenge for you today is take a break from your daily HITFIT sessions, other workout programs you enjoy, or just simply your daily chores and invite your family and friends over for a Sunday dinner.  Sit at the table and eat a good meal, share stories from the previous week, and rejuvenate for the upcoming week!

                           I thought you Jersey Shore fans would appreciate this!

Break Off!!!

Today we had our Saturday HITFIT session where we completed the workout from 16 May.  Let me start by saying when we created this workout we knew it was going to be a break off, but we had no idea what we were getting ourselves into!!  As most of you know HITFIT was founded on the principles of keeping workouts 20 minutes or less and keeping your heart rate above 85% of it maximum at all times.  Needless to say when we create our workouts we take this into consideration and then test them ourselves.  Well today we learned first hand that this workout was a little harder than we initially thought!

I personally was only able to complete three rounds of the daily challenge in the 20 minute mark (actually 24:30 to be exact).  My partner in crime finished three rounds in 25:00.  After the workout we took a break stretched out and started debreifing the workout.  While we were unable to complete all four rounds in 20 minutes we decided this situation actually matched our slogan "Strive for progress, not perfection".  We have made it our personal mission to complete this workout in the time alloted.  In a few weeks we will be doing this one again with a vengence. 

Moral to the story is we realize not everyone including ourselves sometimes can complete the workouts that are posted with the pre-determined reps and weights.  So please take it upon yourself to adjust the workouts accordingly to what best suits you and "strive for progression". 

If anyone decides they would like to come out and participate in a Saturday's workout please let us know and all are welcome.  It doesn't cost you a thing except for a little blood, sweat, and tears.  You can leave us a comment on here or call me at 740-352-5639.

Daily Challenge (18May12):

145lbs Deadlift x7
145lbs Push Press x7
145lbs Front Squat x7
Seven Rounds for Time

"Strive for progress, not perfection"

Daily Challenge (17May12):

PullUps x10
Heavy Bag 1 Minute
Ab Ball Crunches x35
Reverse Ab Ball Crunches x20
Burpies x15
Jump Rope x50

Five Rounds for Time

Daily Challenge (16May12):

135lbs Deadlift x 25
20lbs Med Ball Wall Balls x 25
24in Box Jumps x25
70lbs Sumo Deadlift High Pull x25
400M Farmer Carry w/ 50lbs in each hand

4 Rounds for Time

Aerobic vs. Anaerobic Fitness

Aerobic vs. Anaerobic Exercise Health Benefits

The terms aerobic and anaerobic are commonly confused within the fitness industry.  By definition they solely relate to the use of oxygen in the body, with the largest misconception being we train them independently.  In all actuality we are always using both, just transitioning between the two as your exercise becomes more or less intense.  Typically lower intensity exercises fall within the aerobic threshold and higher intensity exercises normally fall under anaerobic exercise.   During aerobic exercise the body uses oxygen to remove the waste products and free radicals in the body caused by exercise in order to prevent fatigue.  Once an individual crosses their metabolic threshold into anaerobic exercise (higher intensities) the oxygen intake cannot keep up and the body/muscles begin to fatigue more quickly. 

So which system should I focus on for the best health benefits?  This alone can be a tricky question.  First, one needs to identify their goals.   If a person were just trying to be like a majority of the population, wanting simply to be healthier and maybe lose a few pounds then they might stick on the side closest to aerobic exercise.  Whereas an athlete trying to meet certain physical demands in a given period of time might train on the side more closely related to anaerobic exercise.  It is important to remember that no matter what you cannot just train one or the other.  You can however do more aerobic training vice anaerobic.  Aerobic exercises such as jogging, walking, bicycling will allow you to train for longer periods of time without fatigue, but will typically take a little longer to achieve the objective you have set for yourself.  While on the other hand people who train using more anaerobic type exercises might get faster results, these results don’t come free.  Anaerobic exercises such as sprinting, weight lifting, etc are typically harder on the body such as the joints and bones causing pain and/or injuries. 

In closing there is no right or wrong answer to this question.  It all depends on the individual and what they look to accomplish.  If you are just the average human looking to live a healthy life then most would agree that a good mixture of the two would suit you fine.  Remember doing anything is better than nothing, and always listen to your body.  If it hurts stop doing whatever it is that is hurting you.  Don’t get me wrong there will always be a level of discomfort when exercising, but one needs to learn the difference between discomfort and pain.

Daily Challenge (15May12):

2 Mile Run for Time

Followed By:

Pullups x10
Pushups x10
35lbs Ammo Can Lifts x10
Jump Rope x100
Crunches x100
3 Rounds for Time

Daily Challenge (14May12):

115lbs Clean and Press x5
Ring Dips x 10
20lbs Med Ball Slams x15
5 Rounds for Time

"Strive for progress, not perfection"

Daily Challenge (09May12):

95lbs Push Press x15
95lbs Overhead Squat x10
Ring Dips x5
10 Rounds for Time

Daily Challenge (07May12):

10 Rounds for Time
-135lbs Deadlift x15
-Ring PushUps x15
Followed by 2 mile run for time

"Strive for progress, not perfection"

Daily Challenge (06May12):

Today's daily challenge is very simple.  We at HITFIT want you to take some much needed time and sit down with the family and relax.  Family tends to be an aspect of our lives that we overlook until it is gone.  Work, money, exercise, and health are but a few important things in life.  All of these things do not matter at all though without family to share it with. 

If you have a family member or just a friend that serves in the United States Military please take a second to call, text, or email them as well and thank them for their service to our country.  These men and women have volunteered their services to the country during a time of war despite the risks that are associated with it.  If there is anybody that deserves a day of rest it is these individuals!

Tomorrow we will kick the intensity back up, but for now enjoy some quality family time and try not to take family for granted.

Daily Challenge (05May12):

145lbs Deadlift x10
70lbs Ammo Can or Dumbbell Press x10
Tire Sledges x10 ea Side
20lbs Med Ball Wall Balls x10
Ab Wheel x10
5 Rounds for Time

Daily Challenge (03May12)

Reps/Rnds 10,9,8,7,6,5,4,3,2,1
PullUps
70lbs Ammo Can or Kettlebell Swing
Ring Dips
70lbs Overhead Squats
For Time

Nutritional Plans!

Here at HITFIT we are dedicated to providing you with as many resources as we possibly can in order to help you reach your fitness goals.  That is why I have chosen to extend my services as a Certified Sports Nutrition Specialist through the International Sports Sciences Association.  If you are looking to change your diet and either shred some pounds, gain some pounds, or just maintain what you have the healthiest way possible then please contact me.  Please ask for Chris at 740-352-5639.  My rates are cheaper than any nutritionist I have ever came across mainly do to the fact that I am here for you.  I am not trying to get rich just make the world a healthier place one person at a time.

Daily Challenge (02May12)

50 Wall Balls w/ 20lbs Ball
50 Ball Slams
75M Farmer Carry w/ 2 75lbs Weights
40 Wall Balls
40 Ball Slams
75M Farmer Carry
30 Wall Balls
30 Ball Slams
75M Farmer Carry
20 Wall Balls
20 Ball Slams
75M Farmer Carry
10 Wall Balls
10 Ball Slams
For Time

Daily Challenge (01May12):

Run 1 Mile
Complete 10 Rounds
     -135lbs Deadlift x10
     -Ring PushUps x10
Run 1 Mile
For Time

HITFIT Session!!!

This Saturday, May 5th, we will be holding another HITFIT session/workout at noon.  All are invited to join.  If you feel up to challenging yourself both mentally and physically I encourage you to participate.  Please give me a call at 740-352-5639 for all the details!!

Daily Challenge (30Apr2012):

Reps: 21,15,9

Exercises:
-Bodyweight Deadlift
-PullUps
-Tire Sledges ea. side
For Time

Daily Challenge (27Apr2012):

135lbs Push Press x 25
70lbs Sumo Deadlift High Pull x 50
20lbs Medicine Ball Slams x 50
Ab Wheel x 50
Ring Dips x 50
For Time

Define Fitness

Define Fitness:

What is Fitness?  Is it a lifestyle, a sport, or a hobby?  Fitness is defined as the condition of being physically fit and healthy, the quality of being suitable to fulfill a particular role or task, or an organism's ability to survive and reproduce in a particular environment.  These definitions allude to the fact that fitness can in fact be all three.  When referring to fitness you could lump the average individual trying to remain healthy and live out as many years as possible, the athlete training to a specific task or goal, or those individuals looking for a release or getaway from reality for an hour or so a day all in the same category.  Although all three types of people are engaging in a fitness program for completely different reasons.

If I were ask to define fitness in one sentence I would define it as one’s capacity to maintain the body’s ability to conduct the daily activities of living throughout the span of a lifetime.  On the other hand Reebok has teamed with Crossfit and coined the slogan “The Sport of Fitness has arrived”.  Are they wrong?  No, I would not say that they are, but I would also take into consideration they are still in the business community and need advertisement that will sell their product.  Many people throughout the world are striving to achieve varying levels of physical fitness.  It is my belief though that being physically fit means I have taken the time to train and maintain my body, not injuring it.  Coming from an athletic and martial arts background I can attest most individuals who partake in these activities are without a doubt in great shape.  On the flip side I can also attest to the fact even though a majority of the population would consider these athletes physically fit, they undergo such rigorous training regimens that are not necessarily good for their body, but good for the sport or particular art they are training for.   I personally would not classify this as fitness, but rather training. 

Does fitness have to be viewed as how much weight I can lift or how far I can run?  Can fitness also encompass my overall wellbeing such as mental and physical fitness? I don’t honestly think there is a right or wrong answer to all these questions all I am left with are my opinions on the subject.  I am writing this article to solicit feedback from those who share these same thoughts.  Overall I feel any active lifestyle is healthier than a sedentary one!

Daily Challenge 26Apr2012:

145lbs Deadlift x5
145lbs Hang Clean and Press x5
PullUps x5
Complete 5 Rounds for Time

Below is an article I have put together on the importance of Periodization in a Training Program.

Periodization is defined as one’s training being broken down into discreet time periods called, macrocycles, mesocycles, and microcycles.  Macrocycles are commonly referred to as any given period that a training program will last, usually a year.  Mesocycles are the periodical breakdown within the Macrocycles.  Lastly, Microcycles are often referred to as one cycle in intensity, meaning that when following the rule that a workout of high intensity should be followed by a workout of low intensity before another high intensity workout can occur.  Microcycles are usually thought of as one week long, but can be as small as a one day deviation in the training program. 

                Given the fact one cannot maintain a high intensity program throughout an entire year and optimum fitness is achieved progressively over a long period of time.  Periodization is important to all those who have a specific goal they are looking to achieve.  Examples of this would include clients that just simply are looking to obtain a higher level of physical fitness,  a baseball player looking to better his game by next season, or a bodybuilder looking to improve his muscle mass before his next competition.  For the client trying to become more physically fit a periodized plan ensures that he will not only continue to gain strength, power, and muscle size but will not get bored with the program causing him to not finish it.  As far as the baseball player and bodybuilder are concerned not only does a periodized plan have the aforementioned benefits, but it also allows these types of individuals to peak at just the right time. 

                So to answer the question whether periodization is for everyone or not the answer is yes.  These types of plans allow for individuals to train to a specific goal without getting bored, without overtraining, and they decrease their chances of injury. 

Daily Challenge (25Apr2012):

Sumo Deadlift High Pull x40
Push Press x40
Run 400M
Sumo Deadlift High Pull x30
Push Press x30
Run 400M
Sumo Deadlift High Pull x20
Push Press x20
Run 400M
Sumo Deadlift High Pull x10
Push Press x10
Run 400M
For Time

-High Pulls and Push Presses are done with 75lbs.

Daily Challenge (24Apr2012):

10 PullUps
10 Dips
20 SitUps
20 Squats
1 20' Rope Climb
200M Sprint
X5 for time

Followed by a 2 mile run.

GOOD LUCK!!

Welcome!

I created this blog to have a place to share training methods, exercise programs, daily workouts, nutritional advice, and anything else within the fitness world with any and everyone.  A few others and myself are in the infancy of creating/developing a new fitness program.  This program is aimed at taking the average busy person in the world and giving them the tools necessary to continue a healthy life by having access to different types of exercises that can be conducted in less than 20 minutes. 

I hope this blog serves everyone well.  It is not just about working out, but bettering the world through communication and education about one's overall health and fitness.