Summer is here and it's time to be a kid again. Dust off your jump ropes or if you don't have one go out and drop the $10 that will change your body.
Jumping rope is an excellent total body exercise. It strengthens your legs and builds muscular endurance in your arms while provide an elevated heart rate. It is easy to learn and you will get better at it every time to do it. I have countless clients who couldn't jump at all when they started and now they are easily doing 200 in 2 minutes. Our Boot Camp record is 293 in two minutes if you want something to set an aggressive goal.
Here is your month-long Jump Rope challenge to get you to be a superior jumper.
June 1 - June 5
Tuesday - go buy a jump rope. If you have one then do as many as possible in 2 minutes. Record your result. A jump only counts if the rope passes under your feet. If you catch the rope on your toe and it does pass under your feet it doesn't count. I don't care if you jumped.
Wednesday - Maximum jumps in 2 minutes.
Thursday - 10 rounds or tabata jumps. Do as many as you can in 20 seconds then rest for 10 seconds. That is one round. Repeat for a total of 10 20sec/10sec sets.
Friday - Beginner - 100 jump ropes, Intermediate - 250 jump ropes, Advanced - 500 jump ropes.
June 6 - off day
June 7 - Do as many jumps as you can in 5 minutes. Record your total.
June 8 - 5 minutes of Jumping Jack Jump Ropes. Move your feet out and in like a jumping jack alternating your landing on each jump.
Jun 9 - 10 rounds of tabata jumps.
Jun 10 - Do as many as possible in 2 minutes. Record your total.
Jun 11 - Beginner - 150 jump ropes, Intermediate - 400 jump ropes, Advanced - 750 jump ropes
June 12 and June 13 - Off days
June 14 - Do as many jumps as you can in 5 minutes. Record your total.
June 15 - 5 minutes of single-foot Jump Ropes. Jump on one foot for 25 repetitions then switch to the other foot.
June 16 - 10 round of tabata jump ropes doing the odd numbered rounds on your left foot and even numbered rounds on your right foot.
June 17 - Off day.
June 18 - Beginner - 200 jump ropes, Intermediate - 500 jump ropes, Advanced - 1000 jump ropes.
June 19 and June 20 - Off days
June 21 - Do as many as you can in 2 minutes. Rest one minute. Do another 2 minute test.
June 22 - 5 minutes or single-foot Jump Ropes. Jump on one foot for two repetitions then switch smoothly to the other foot for two repetitions and continue.
June 23 - 10 rounds of tabata jump ropes using the alternating two repetition method from the previous day.
June 24 - Off day.
June 25 - Beginner - 250 jump ropes, Intermediate - 600, Advanced - 1200
June 26 and June 27 - Off days
June 28 - Do as many as possible in 5 minutes. Record your result.
June 29 - 10 rounds of tabata jump ropes.
June 30 - Do as many as possible in 2 minutes. Record your result.
If you have questions, email me at paul@activepersonalfitness.com.
Happy jumping,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
Tuesday, June 1, 2010
Thursday, May 13, 2010
Should I do [fill in the blank] exercise? YES
I get this question all the time, asked in many different ways. What exercise should I do to lose weight? What exercise should I do to get toned? Should I do Pilates? Should I do Spinning? Should I use dumbbells? Should I use machines? Should I....?
The answer (almost universally) is YES, DO THEM ALL!
Varying your exercise routine is essential for getting results, avoiding boredom, improving total body health, and losing weight. The first thing I do when I meet with avid runners or cyclists is to get them focused on other activities (swimming, body weight exercise, yoga). This mix of activities will help them run/bike faster than if they simply ran or biked more.
Challenging your body in a different way each day helps you avoid plateaus in your results. A plateau is a leveling off of your progress which happens when you perform the same exercises in the same way over an extended period of time. Many people talk about their "workout routine". If you have a "routine", it's time to break it.
I recommend creating a master list of types of exercises that you will do. Not just the ones that you like, but also include ones you don't like so much. Your list might look like this:
Yoga, Spinning, TRX suspension training, Dumbbells, Elliptical, Machines, Play Basketball/Tennis/Soccer, Jog or Run, Swimming, Abs, Kettlebells, Boxing, Pilates, Step Aerobics, Fitness DVD, Walking....you get the picture.
Write each of these on a piece of paper and place them in a bowl.
Determine the number of days you can exercise each week. Make this a realistic goal that you know you will work to achieve.
Pull a slip of paper out of the bowl and that will be your focus for that day. I workout 3 days in a row then take one off so I usually workout 5 days a week. If those days are Monday, Tuesday, Wednesday, Friday and Saturday then I would pull a slip out for each day at the beginning of the week to set my schedule. It could look like this, Monday - Spinning, Tuesday - Play Tennis, Wednesday - Dumbbell workout, Friday - Run, Saturday - Dumbbell workout.
Of course you may have to place restrictions on some of the slips of paper. For example, you can't take a step class unless there is one offered that day. In that case, just draw another slip of paper out of the jar.
Variety is the key to total body wellness. Start to mix it up and keep your exercise exciting!!
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
The answer (almost universally) is YES, DO THEM ALL!
Varying your exercise routine is essential for getting results, avoiding boredom, improving total body health, and losing weight. The first thing I do when I meet with avid runners or cyclists is to get them focused on other activities (swimming, body weight exercise, yoga). This mix of activities will help them run/bike faster than if they simply ran or biked more.
Challenging your body in a different way each day helps you avoid plateaus in your results. A plateau is a leveling off of your progress which happens when you perform the same exercises in the same way over an extended period of time. Many people talk about their "workout routine". If you have a "routine", it's time to break it.
I recommend creating a master list of types of exercises that you will do. Not just the ones that you like, but also include ones you don't like so much. Your list might look like this:
Yoga, Spinning, TRX suspension training, Dumbbells, Elliptical, Machines, Play Basketball/Tennis/Soccer, Jog or Run, Swimming, Abs, Kettlebells, Boxing, Pilates, Step Aerobics, Fitness DVD, Walking....you get the picture.
Write each of these on a piece of paper and place them in a bowl.
Determine the number of days you can exercise each week. Make this a realistic goal that you know you will work to achieve.
Pull a slip of paper out of the bowl and that will be your focus for that day. I workout 3 days in a row then take one off so I usually workout 5 days a week. If those days are Monday, Tuesday, Wednesday, Friday and Saturday then I would pull a slip out for each day at the beginning of the week to set my schedule. It could look like this, Monday - Spinning, Tuesday - Play Tennis, Wednesday - Dumbbell workout, Friday - Run, Saturday - Dumbbell workout.
Of course you may have to place restrictions on some of the slips of paper. For example, you can't take a step class unless there is one offered that day. In that case, just draw another slip of paper out of the jar.
Variety is the key to total body wellness. Start to mix it up and keep your exercise exciting!!
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
Tuesday, March 16, 2010
A must-read for parents of young athletes
This is a re-post of a Mike Boyle article. Mike Boyle is one of the world's leaders in developing workout programs for athletes including several NHL, MLB and Olympic athletes.
He received a question from someone about how to structure an off-season workout for a 9-year old hockey player. This is the response.
"Step 1- play another sport. Lacrosse is highly recommended as it has similar skills to hockey although baseball is fine. This does not mean another sport in addition to hockey. Summer is the off season.
Step 2- Cancel all hockey camp registrations except 1 week. Pick your favorite that has the largest number of your friends attending and go to that one. Ideally look for a camp that only has you on the ice once a day. No need to get blisters. You won’t get better in a week anyway.
Step 3- Cancel any summer hockey leagues you are scheduled for. The best players in the world never play summer hockey and, they never have.
The only conceivable exception would be a weekly skill session lasting one hour. Another exception would be "play". If ice is available and the kids can play, let them. Please remember play means NO COACHES or COACHING.
Step 4- Reread steps 1-3. Acknowledge that the key problem in youth sports is applying adult values to children’s activities.
Step 5- Go to the nearest bike shop. Get nice bikes for everyone in the family
Step 6- Ride the bikes, not in a race. For fun. Maybe put a few hockey cards in the spokes to make noise.
Step 7- Head to Walmart and buy fishing rods.
Step 8- Take the fishing rods to the nearest lake and fish.
Now That is an off-season plan for any nine year old.
Step 9- repeat steps 5-8 while continually rereading steps 1-3"
My comment......Finally a reasonable message to parents who are over training their kids at a young age. Children need true off-seasons and variety so that they physically develop into their bodies. Regular exercise including supervised weight lifting is encouraged but that is all part of a well rounded active lifestyle including bike riding and, gasp, fishing. Thank you Mike.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
He received a question from someone about how to structure an off-season workout for a 9-year old hockey player. This is the response.
"Step 1- play another sport. Lacrosse is highly recommended as it has similar skills to hockey although baseball is fine. This does not mean another sport in addition to hockey. Summer is the off season.
Step 2- Cancel all hockey camp registrations except 1 week. Pick your favorite that has the largest number of your friends attending and go to that one. Ideally look for a camp that only has you on the ice once a day. No need to get blisters. You won’t get better in a week anyway.
Step 3- Cancel any summer hockey leagues you are scheduled for. The best players in the world never play summer hockey and, they never have.
The only conceivable exception would be a weekly skill session lasting one hour. Another exception would be "play". If ice is available and the kids can play, let them. Please remember play means NO COACHES or COACHING.
Step 4- Reread steps 1-3. Acknowledge that the key problem in youth sports is applying adult values to children’s activities.
Step 5- Go to the nearest bike shop. Get nice bikes for everyone in the family
Step 6- Ride the bikes, not in a race. For fun. Maybe put a few hockey cards in the spokes to make noise.
Step 7- Head to Walmart and buy fishing rods.
Step 8- Take the fishing rods to the nearest lake and fish.
Now That is an off-season plan for any nine year old.
Step 9- repeat steps 5-8 while continually rereading steps 1-3"
My comment......Finally a reasonable message to parents who are over training their kids at a young age. Children need true off-seasons and variety so that they physically develop into their bodies. Regular exercise including supervised weight lifting is encouraged but that is all part of a well rounded active lifestyle including bike riding and, gasp, fishing. Thank you Mike.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
Sunday, March 14, 2010
What's your excuse?
Check out this short video from the 2010 Crossfit Games Qualifier event in Georgia. You only need to watch about 10 seconds to get the point.
http://media.crossfit.com/cf-video/Games2010_AgainFaster_GAKyleHighlight.wmv
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
http://media.crossfit.com/cf-video/Games2010_AgainFaster_GAKyleHighlight.wmv
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
Thursday, February 25, 2010
Victoria checks in with GREAT Results!!
I started working with Victoria in April 2008. At the time she was 205lbs and barely keeping herself in a size 16. Her goal was to reach 175 lbs and get down to a size 8 again while making exercise a part of her life's habit.
We worked out twice a week for some time with slow steady progress. It wasn't until Victoria took my advice and began "doing her homework" that the results really popped. Her homework was to add two additional workouts per week when I was not there, workouts which I provided to her based on exercises and intensity levels we used in our one-on-one sessions.
Where is she now? 162lbs and into a size 6. She just came back from 7 weeks away in Houston and not only kept up her workout routine but lost additional pounds. Awesome results, Victoria!!
Before - 205lbs, size 16
After - 162lbs, size 6-8
We worked out twice a week for some time with slow steady progress. It wasn't until Victoria took my advice and began "doing her homework" that the results really popped. Her homework was to add two additional workouts per week when I was not there, workouts which I provided to her based on exercises and intensity levels we used in our one-on-one sessions.
Where is she now? 162lbs and into a size 6. She just came back from 7 weeks away in Houston and not only kept up her workout routine but lost additional pounds. Awesome results, Victoria!!
Before - 205lbs, size 16
After - 162lbs, size 6-8
Do you want to remake your body, improve your health, feel better and more energetic? Contact me at 267.626.7478. More picture testimonials on the way.
Paul
Paul Dziewisz
Active Personal Fitness
267.626.7478
"You give us the effort...we'll get you the results."
Saturday, February 6, 2010
An Approach to Achievement - Will Smith
Enjoy this video compliation of Will Smith's thoughts on dedication and skill development. Pay particular attention to what he says about running on a treadmill.
Monday, February 1, 2010
February Lunge Challenge
It's time for our monthly fitness challenge. Determining this month's challenge as a tug-o-war between jumping rope and lunges. Read below to see which one won out.
But first, I relaunched www.ActivePersonalFitness.com last weekend. The new look and feel will make it easier to find information about all of our programs from in-home personal training to Elevation Boot Camp to our new Central Bucks Challenge for weight loss to our brand new Central Bucks Runners club. Take a look at the new layout and let me know what you think. You can always reach me at 267.626.7478 or at paul@activepersonalfitness.com.
February Lunge Challenge
Ok, here goes....
Mondays - Stationary Lunges
Tuesdays - Reverse Lunges
Wednesdays - Walking Lunges
Thursdays - Lateral Lunges
Fridays - Squats
Week of Feb 1 thru Feb 5 - Do 30 of each exercise on each leg.
Week of Feb 8 thru Feb 12 - Do 50 of each exercise on each leg.
Week of Feb 15 thru Feb 19 - Do 70 of each exercise on each leg.
Then.....
The week of Feb 22 thru Feb 26 do the following:
Monday - 100 walking lunges
Tuesday - rest
Wednesday - 200 walking lunges
Thursday - rest
Friday - 300 walking lunges
What are you waiting for? Go!!
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
But first, I relaunched www.ActivePersonalFitness.com last weekend. The new look and feel will make it easier to find information about all of our programs from in-home personal training to Elevation Boot Camp to our new Central Bucks Challenge for weight loss to our brand new Central Bucks Runners club. Take a look at the new layout and let me know what you think. You can always reach me at 267.626.7478 or at paul@activepersonalfitness.com.
February Lunge Challenge
Ok, here goes....
Mondays - Stationary Lunges
Tuesdays - Reverse Lunges
Wednesdays - Walking Lunges
Thursdays - Lateral Lunges
Fridays - Squats
Week of Feb 1 thru Feb 5 - Do 30 of each exercise on each leg.
Week of Feb 8 thru Feb 12 - Do 50 of each exercise on each leg.
Week of Feb 15 thru Feb 19 - Do 70 of each exercise on each leg.
Then.....
The week of Feb 22 thru Feb 26 do the following:
Monday - 100 walking lunges
Tuesday - rest
Wednesday - 200 walking lunges
Thursday - rest
Friday - 300 walking lunges
What are you waiting for? Go!!
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
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