It’s less than three weeks until Thanksgiving. It’s time to start a new workout regime right now. Don’t wait until after the holidays. Get your body and mind tuned up now to fight off the holiday stress that leads to over eating and drinking too many adult beverages.
I’m running a Halloween special. Four training sessions for $97. This offer ends…soon.
Let me show you how to start and stick with a diet and exercise routine that’s not complicated or too strenuous.
Call Joe Pavel 651-246-7180 today.
How to Dominate the Beach this Summer
Push ups: Do good ones, elbows in (look it up on YouTube for proper technique. Quality before quantity. Pick a number of good quality push ups to do each day or every other day and build from there.
Sprints: Yes, sprinting. Not jogging. Take a good look at the people who jog. Soft and miserable. Now take a look at sprinters. Muscular and fast. Don’t go all out to begin with. Quality over quantity. Do short 10 to 40 yard sprints using good technique. Arms going forward and backward, not side to side. That’s a waste of energy. Pick a good number of sprints to do before you start and do them. Only run at 50 to 60 percent for the first few sessions. For proper technique, refer to YouTube.
Bicycle crunches for the abs: Lay on your back on a soft surface. Put your hands behind your head, knees up. Now bring your elbow towards the opposite knee and try to touch it. Roll back down to the starting position and crunch to the other side. Again, refer to YouTube for proper technique. Pick a number of reps to shoot for and build up.
Back: Exercise band rows. Get a set or two of exercise bands with the handles from your favorite store that sells them. Your going to have to hook the middle under something sturdy or around something that will not move. Sit on the floor and pull the handles back, like you’re rowing a boat. Look up Arnold Schwarzenegger doing low pulley rows on YouTube for the best technique. Sets and reps are up to you. Set a goal and build up from there.
That’s a full body workout program that will build muscles and burn body fat better than jogging.
Contact me with any questions or how to modify this program,
I just got done watching the Dorian Yates movie on London Real. It was fantastic! See for yourself by clicking on the link below. You can thank me later.
This is the kind of band training I’m talking about. Exercise bands. They are worth every penny. This particular band can be found at Target and costs around $15.00. It comes with a book of exercises too.
Of course I have specialty exercises that I use for myself and with my clients for injury prevention. They really work wonders for me and my clients.
Want to learn more? Call Joe @ 651-246-7180
Let’s keep our New Year’s resolutions simple, specific and easy. Yes, easy.
Just make small easy changes, do it successfully and build momentum for bigger changes.
That’s how bad habits start. “I’ll just try this one cigarette.” The next thing you know, you’re buying a carton of smokes.
Make your resolution so simple and easy you can’t fail.
Here’s a good one. “I need to drink more water.” How much more? One glass. How? I’ll drink it while I’m getting ready for work in the morning. OK good. That’s an easy almost painless way to drink more water.
Now you have to keep it up for at least three months to really get the benefits of it. It has to become a habit. That’s the secret. Consistency.
You may forget to drink your water once in awhile but don’t sweat it. Just get back on track the next day.
Keep it up and it will get easier.
For more information on training with Joe in 2017 call now 651-246-7180.
Have a great New Year.
I recently did a Google search of www.pavelfitness.com and saw Pavel Tsatsouline’s “Simple & Sinister program highlights.
If you don’t know who Pavel is, he’s the evil Russian responsible for the resurgence of the kettlebell.
If you don’t know what a kettlebell is, then you must be living in the 50’s, Comrade.
A kettlebell is a round weight with a flat bottom and a handle across the top. It looks like a tea kettle.
Kettlebells were invented in Russia to weigh sacks of grain on a scale. Supposedly.
Now, this simple & sinister program involves just two “kettlebell” exercises done two to six days per week.
The first exercise is one handed kettlebell swings. These are done for 10 reps with one hand followed by 10 reps with the other hand. You would do five sets of these.
The one handed kettlebell swing is the Holy Grail of kettlebell exercises.
Basically you swing the kettlebell back and forth between your legs. At first you swing it back like you’re hiking a football. Then you use your legs and hips to swing it forward and upward to chest height.
It’s the same arc as when you’re on a swing except that your hands are the seat and your arms are the chains. The power comes from the legs and hips. It does take some time to master this seemimgly simple exercise. It works your legs, hips, abs, back, shoulders and arms, mainly the gripping muscles. Not so much for the chest and triceps.
5 sets of 20 reps is the protocol. Use whatever size kettlebell you can handle.
The next exercise is the dreaded Turkish Get Up. The bane of many kettlebell classes. The TGU (Turkish Get Up) is Thee greatest exercise known to man. Proper execution of this exercise will make you a Supreme human being capable of any athletic Gold medal performance.
To perform the TGU you start by lying on your back with a kettlebell held aloft in one hand. You then stand up with the weight still held aloft. It’ll end up above your shoulder, overhead. Then you reverse directions and find your way back down to the floor with the kettlebell still held up above your chest with your arm straight. Not so simple and definitely not so easy.
The program calls for 10 Total reps.
You would do five on the right and five on the left in an alternating fashion. Right, left or left, right. Use whatever size kettlebell you can handle.
That’s the whole workout. Five sets of 10 swings left and right for 100 reps followed by 10 reps of the beloved TGU right and left.
This is to be done a least two days per week on up to six days per week. It’s a good program full of many benefits. To learn how to do these two exercises most effectively contact me, Joe Pavel 651-246-7180. Don’t delay, call today.
Kettlebell Cardio Express: Discover an efficient way to lose stubborn body fat, increase muscle tone and gain real world strength. Ksenia (pictured here) is stronger and leaner than most men. How did she get like that? With kettlebells! She burns body fat at an unprecedented rate and so can you!
In this class you’ll learn the best kettlebell and bodyweight exercises for seeing maximum results! The offset Center of gravity of the kettlebell develops strength and flexibility in a full range of motion. Ideal for athletes in all sports, kettlebells can enhance power development and give your physique a toned finely chiseled look. You’ll also learn the best bodyweight calisthenics exercises for times when a kettlebell isn’t available. Wear workout clothes. Bring a kettlebell, exercise mat and water. Kettlebells will be available at the first class. A 10 to 15 pound kettlebell is recommended for most women. 15 to 25 for most men. Note: Because you will gain strength very quickly, to continue making gains, you’ll need to upgrade to a heavier kettlebell after just a few weeks.
Get your motor runnin’ with classic rock and heavy metal during your workout!
Register at www.cecool.com
Kettlebell Cardio Express AD31001 Where: Cottage Grove Elementary Commons Area.
When: Wednesdays, 7:00 7:45 p.m. April 1st-May 6th
Price: $66 for 6 classes, What a Bargain! Minimum Age: 15
Joe Pavel is a highly certified ZHealth kettlebell instructor with over 13 years of fitness industry experience. He’s also been weight training and exercising for over 37 years. He is the founder of Pavel Fitness, LLC, ‘Enjoy the Kettlebell Difference’. His lighthearted approach to fitness training is coupled with commitment, focus and discipline to achieve outstanding results. He believes exercise should be fun and encourages a sense of play in his classes. Visit his web site: www.pavelfitness.com