HIT ATHLETICS

CrossFit INVITATIONAL London: Final Reults

2012-10-16T12:00:00.000-04:00

6 - 20

I'll be the first to admit that this annoucement is a little over due. So I just finished watching the Crossfit Invitational and I must say it was insane. As the CrossFit Invitational comes to a close at the Excel Arena in London, one thing is certain. 12 of the fittest athletes in the world gave it there all going head to head in one of the greatest crossfit battles ever. Unfortunately for Team Europe , USA crushed the competition 20 to 6 in an all out battle for the number one spot. The Event was comprised of 4 stages with several events within each stage. However lets give Team Europe the respect they deserve as they held the first half of the competition with honor, courage and determination. As we all know there is more to crossfit than maxing out reps, hang cleans, thursters, muscle ups, and double unders . Its about that constant pursuit to keep moving forward from within. Never retreating and never giving up.

BELIEVE.ACHIEVE.INSPIRE

Top 10 Songs On My Playlist

2012-10-14T17:03:00.001-04:00

Everyone knows that nothing can get you pumped like a badass playlist. Here are my top 10 tracks that I currently have on my iphone that set me in the right mood to kill it in the gym. Fill free to share what's on your playlist.

Top 10 Songs

Can't be touched - Roy Jones
Niggas in Paris instrumental - Jayz ft kanye west
Animus - The Glitch Mob
Power - Kanye West
Seven Nation Army - The Glitch Mob
I Stand Alone - Godsmack
Remember The Name - Fort Minor
300 Orchesrta - Jorge Quientero
Till I Collapse - Emenim
Numb - Linkin Park

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CrossFit INVITATIONAL London 2012

2012-10-13T16:14:00.005-04:00

Don't miss The CrossFit Invitational presented Reebok. Watch as the best of the best from USA and EUROPE go head to head. The event will stream live on Saturday October, 13. http://games.crossfit.com/invitational-stream

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Sugar 101

2012-10-12T09:06:00.000-04:00

Sugar can be found in virtually everything you eat. From fast food, candy bars, soda, potatoes, rice, fruits, vegetables and everything else in between. Most people tend to stay away from sugars because they can cause you to store fat quickly. However what causes fat storage is your bodies ability to identify unhealthy amounts of sugar in the bloodstream.

Sugar is a simple form of carbohydrate. This is why it is a subcategory of "carbohydrates". Before we get ahead of ourselves let me give you a brief description of the three forms of sugars.

Monosaccharide: Is the simplest form of carbohydrate and causes the greatest insulin spike. It is also digested by the body quickly. (fructose, glucose, dextrose, ribose, galactose)

Disaccharide: Are comprised of 2 sugar molecules. They are also very fast to digest and can cause a great deal of insulin spike. Disaccharides are sweet sugars such as (lactose, surcrose, maltose, trehalose)

Polysaccharide: Are comprised of many sugar molecules bonded together. They are not sweet and are slow to digest unlike monosaccharieds and disaccharides. They are the healthiest source of carbohydrates. They create no insulin spike within the body. However they provide a constant slow digesting supply of glucose to the blood. (starch, cellulose, glycogen)

Glucose enters the bloodstream through the intestines as part of the digestive process. The body makes immediate use of most of the sugar that we digest, but it keeps a small portion as reserve in the liver. The glucose in the liver is called glucagon and acts as an emergency backup when the body has an immediate need for sugar. Sugar that is not used for energy or stored as glycogen, is stored on the body as fat. In other words, once sugar enters your body it's converted to "blood sugar" to be used as energy. How fast your sugar level is affected depends on several factors, but generally simple sugars will work more quickly.

Something you should always remember is that your blood glucose level will typically be lower in the morning and higher after meals. Normal blood glucose levels fall between 70 and 150mg. Regardless of what sport you play optimal performance is only possible when blood glucose levels are within a certain range. Just a little something to keep in mind for all you athletes out there.

This brings me to my conclusion that most people believe that sugar is fattening. Let me rest assure that sugar not fattening. Its no more likely to be stored as fat than any other carb you consume. However excess levels of sugar can cause certain complications such as; Obesity, Vitamin and mineral deficiencies, Insulin insensitivity, risk of diabetes, Hyperactivity, drowsiness, and other illnesses.

BELIEVE.ACHIEVE.INSPIRE

Killer Workout Of The Week #8

2012-10-11T12:10:00.001-04:00

This workout of the week came to me as a challenge that my friend thought I couldn't complete. Boy was he right. I consider myself an athlete in every sense of the word but this particular workout put me on my ass. Its fairly simply and incredibly intense. Let it be known he who survives this workout is clearly tough as nails. There are three things that you must have: 1) kettlebell 2) speed rope 3) hardcore determination to kill this workout.

First I would like for you to take a piece of paper and write the numbers 1-10. Secondly make sure to break a good sweat with your warm-up. Prepping yourself before any strenuous activity is crucial. I've seen so many people, from athletes to everyone else in between out of commission due to lack of stretching. Now lets get to it.

THE WORKOUT

Perform as many rounds as possible in 15 minutes. For every round that you perform you are to cross out a number written on your sheet or paper starting with 1. If you perform more than ten, write down the extra rounds. Remember one round is performing every workout in the following order: push-ups, swing, jump rope. GOOD LUCK!

5 Push-ups
10 Kettlebell swings (15lbs for women / 35lbs for men)
50 Singles (speed rope)

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WHAT IS END GAME TRAINING?

2012-10-10T19:11:00.001-04:00

Thanks to training there's not enough time for me to write much nowadays. Nonetheless there is one thing that I've discovered and proud to be apart of and that's End Game Training.

My experience with end game could not have come at a better time. I was on a journey to disconnect myself from those big corporate in your face gyms. As a trainer you'll quickly realize that those big name gyms produce big time disappointments. However I was fortunate enough to find myself sitting with a very positive and happy individual in a NYC coffee shop discussing my experience as a trainer/athlete, my ups and downs with corporate gyms and my philosophy towards training others.

This brings me to my point. If you are looking for an experience like no other I'd encourage you to continue reading.

When you walk into end game and ask, Where are all the machines? Remember this, you a machine. So incase you didn't know, NYC is going to be blown away once everyone discovers End Game Training. Now I'm sure your thinking, what is end game training? Well, here's my perspective on what end game training is all about.

End game training is a lifestyle change that prioritizes your healths ability to adapt to many different experiences at a high level of intensity. Regardless of your workout experience, at end game you start as a team and you finish as a team. So in other words the last person finishing is just as important as the first to start. At end game there's a much greater sense of having strong ties with the people you'll come in contact with. When you come to end game everyone will know your name.

Once you experience end game training you'll quickly realize that your not just working out. Expect it to be emotional, intense, and awesome. Your reward will not be based on how much you can lift but how far you can go. Doing well is based on your ability to express yourself in overcoming as many different planes and activities you partake in life. Now im sure your probably thinking that this sounds too good to be true. If so, I encourage you to stop on by and judge for yourself. Always remember that we are physical embodiments of our manifestatons. If your seeking to look your best, and feel your best, than you need to experience End Game Training.

THE END IS ONLY THE BEGINNING!

BELIEVE.ACHIEVE.INSPIRE

Workout Of The Week #7

2012-09-14T12:45:00.005-04:00

30 Backward lung to high knee 135lb
500 Meter run
30 Hangclean to press 135lb
500 Meter run
30 Pullups with 25lb vest
500 Meter run
100 Situps

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INSPIRATION AT ITS FINEST

2012-07-11T18:21:00.003-04:00

TOTAL BODY PHENOMENON

2012-07-10T19:00:00.000-04:00

Ever find yourself dazed and confused as to what kind of workout program works for you? Don't worry your not the only one. Nowadays there are so many weightlifting programs that the thought of were to begin can be daunting. Nothing is more challenging than finding the time to train efficiently. Many people are so quick to follow the first workout program they see without thinking about what they are truly looking for in their fitness endeavors.

Choosing the right muscle building workout can make all the difference. It's important that the time you spend in the gym is used wisely. There're many reasons why total body workouts are a great way to go, however I'm here to keep it simple with 3 easy to remember tips.

BREAKING THE HABIT
Switching it up a bit can help break through training plateaus. It's important that you always keep yourself full of fresh ideas. Making small adjustments such as changing different variables in your current workout reps, sets, and angles can make all the difference.

TRAINING TIME
Total body workouts work best for those who don't have the time to spend 4 to 5 days worth of training. Granted you'll probably find yourself in the gym slightly longer to get in a good over all workout, but who cares. It sure beats the traditional time consuming lower/upper body split.

BUILD LEAN MUSCLE
The reason why most people cannot reap the benefits of their current training program is due impart to muscular recovery rate. It's a well known fact that everyone is built differently and simply cant handle back to back workouts regardless if they're training different body parts. Maybe a day off between workouts is just what you need for maximum result, you'll never know till you try.

PNF and DYNAMIC STRETCHING

2012-07-09T14:28:00.000-04:00

To stretch or not to stretch? Most fitness experts nowadays will agree that static stretching before physical activity can actually be counter-productive, and potentially harmful. As an athlete, I am here to tell you that stretching is a vital part of any workout routine. In fact any injury that I have sustained during training came as a result of not taking the time to properly warm-up. What I will say on the issue is that overstretching before you partake in any activity can put you at risk of injury. Overstretching can enable you to extend muscles properly, making it harder to move as fast or freely.

The point of the matter is you should stretch, not because someone told you, but because there are many benefits that come along with it. Stretching gradually increases your body temperature, metabolic and heart rate, reduce friction on joints, allow proper length-tension relationship in muscle, reduce chances of sprains, and help your body adjust according to your activity.

Now we come to the issue as to what kind of stretching routine works best and how much time is necessary. Here are 2 types of stretching techniques that have support in the scientific world and are most commonly used by medical doctors, physical therapists, health professionals and personal trainers such as myself.

PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION
PNF combines isometric, static, and passive stretching to improve flexibility. This technique includes passively bringing the target muscle into a stretched position followed by an isometric contraction of the target muscle. The target muscle is then further moved into a new stretching position. The goal is to contract long enough to elicit the Myotatic Stretch Reflex of the target muscle prior to moving into the static stretch.

Isometric Contraction Time: 6-10 seconds
Static Stretch Hold Time: 30 seconds
Repetitions: Minimum of 4 repetitions
Frequency: Minimum of 2-3 days a week

DYNAMIC WARM-UP
The dynamic warm-up typically replicate movements that are of the desired activity or sport which create a seamless transition. The goal is to elevate core body temperature, improve kinesthetic awareness, maximize active range of motion, and enhance motor unit excitability.

Time:5-10 minutes
Movement: Activity or Sport Specific
Frequency: Prior to doing activity

Lose The Shoes

2012-06-20T19:47:00.000-04:00

Believe me when I say it lifting barefoot isnt the most terrible thing you can do in the gym. Infact there has been many case study on the issue. Nowadays getting the right shoe can be a dreadful and dunting task. There are just so many sneakers to choose from. Take for instance Mizuno, Saucony, Adidas, Reebok, Nike, and Vibram. They all have hundreds of shoes to choose from leaving you helpless and confused, often choosing the right shoe based on popularity.

Lifting Barefoot lessens the distance you have to pull the bar on a deadlift. It even increases leverage and creates a wider surface helping you lift heavier weights. Training barefoot strengthens your feet and adds stability to your lifts.

BELIEVE.ACHIEVE.INSPIRE

Just Keep It Walking

2012-06-18T08:25:00.000-04:00

Walking Lunge

Ever wonder if performing a walking lunge had a greater effect on your quads or hamstring, look no further. A Swedish study in which researchers had competitive soccer players complete 4 sets of 12 reps of walking lunges twice per week for six weeks. At the end of the study, the researchers found a 35% increase in hamstring strength, but no significant increase in quad strength. in terms of kinesiology this makes perfect sense. When you step forward, there is greater emphasis on the back leg due to the increase in weight and center of gravity in relation to your front leg.

THE WORKOUT

Leg Extension 2 x 8-12
Leg Curl 2 x 8-12
Squat 3 x 8-12
Leg Press 3 x 8-12
Walking Lunge 3 x 12-15

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2012-06-05T22:00:00.004-04:00

YOUR WORKOUT

MY WARMUP

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DAY 1 CHEST

2012-05-08T08:05:00.000-04:00

So I decided to fill you in on how I eat and train through out the week. I think its only fair that I let you into my life after all the support I've been receiving since I first started Hit Athletics. I'm not a big fan of hitting the chest at the beginning of the week but I know a lot of you are so I made some adjustments to my routine. Hope you guys enjoy.

CHEST ROUTINE
Incline chest press 4 x 8-10
Flat bench dumbbell press 4 x 8-10
Chest flye 4 x 8-10
Cable flyes 4x 8-10

DIET

6:30 am - Whey Protein Shake with 1 tsp peanut butter and Glutamine
7:300 am - 5 egg whites, 1 cup oatmeal
10:30 am - 1 cup cottage cheese, 2 slices whole wheat bread
12:30 am - Workout
1:30 pm Whey Protein Shake with Glutamine
2:30 pm - 8 oz. chicken breast, 1 cup brown rice / quinoa
6:00pm - 8 oz. salmon 1 cup brown rice / quinoa
9:00pm - Casein Protein Shake with Glutamine

BELIEVE.ACHIEVE.INSPIRE

Over Training

2012-05-03T15:55:00.001-04:00

When is enough enough? Its hard to figure out at times if muscles soreness is an occurrence of a great workout or over training. Before we go even further let me let explain what over training actually is. Over training is a physical, behavioral, and emotional condition that occurs when the load and intensity of ones exercise exceeds their recovery capacity. They're are many factors that go into over training. Trust me I would know. I spent the better part of my first 3 years of fitness over training. I used to go to the gym day in and day out 6 times a week working out. It didn't take long for me to become frustrated with my results. I always wondered what I was doing wrong but at the time didn't give much thought into researching how to build quality muscle. I actually believed that I was simply a hard gaining and that I had to work harder than most. As a result of over training there have been times when I found myself sick, tired, moody, distraught and to top it off I was getting nowhere with my results I was so desperately seeking.

Over training can be a result of:

Muscle tears that are created faster than the body can heal them.
Protein deficiency
When levels of stress are elevated for prolonged periods of time.
When your body spends more time in a catabolic state rather than an anabolic state.
Excessive strain to the nervous system during training.

If you are ever find yourself coming up short make it a point to seek professional help. You can either train with a personal trainer or coach. Just make sure that they have the credentials to back up what they say. I can go on for hours about how many people out there consider themselves trainers and don't have a clue as to what they're speaking about. If your like me and have the time, pick up as many accredited books and get to town filling your mind with knowledge. After all knowledge is power. Oh, and don't forget about Hit Athletics, your favorite fitness blog spot!

Here are some tips as to what you can do to keep your self from over training:

Train With Efficiency
If you ever see someone spending more than an hour training chances are they are falling prey to over training or socializing. Don't be that person that hogs the machine for what seems like eternity. You'll only be getting in the way of those who are there for a real workout.

SLEEP
I know getting a good nights sleep can be even harder than getting your backside to the gym. That goes without saying, sleep is one of the greatest contributors to muscle recovery and repair. A lack of sleep can prevent you from reaping the benefits of looking and feeling great. Get at lest 8 hours of sleep each night.

LISTEN TO YOUR BODY
I cant stress how important it is to get into the habit of listening to your body. If your not feeling 100% than back off a little. You don't have to go hard everyday. Sometimes taking a step back can be a good thing. Its during this time you can evaluate whats going on in you routine.

BE PATIENT
If your going into the gym looking to be in shape within a weeks time you got it all wrong. All great things come with time. This is not a sprint, its a marathon. Great results take time and if you can be patient enough the results will be worth your wild. Rome wasn't built in a day.

BELIEVE.ACHIEVE.INSPIRE

2012-05-03T13:23:00.000-04:00

DON'T TALK ABOUT IT

BE ABOUT IT

NO ONE REMEMBERS A QUITTER

THINK YOU HAVE WHAT IT TAKES

THEN BRING IT

BELIEVE.ACHIEVE.INSPIRE

Martial Arts Photo Shoot

2012-05-02T14:12:00.000-04:00

Special thanks to photographer Steven Paul. Go to www.stevenpaulphotography.com and check out more amazing professional photos by NYC Photographer Steven Paul.

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Burn Fat While You Eat

2012-05-02T08:19:00.000-04:00

25 FAT-FIGHTING SNACKS

Mix and match your way to 25 fat burning snacks with the chart provided beow. Not only are these snacks tasie but theyre also healthy. Wheter your pressed for time or need a quick fix simply pick and choose what your in the mood for. Each snacks provides approximately 200 alories of healthy protein, fat, and fiber, along with some antioxidants. Hope you enjoy!

EAT THIS	AMOUNT	WITH THAT	AMOUNT
Almond or Peanut Butter, Nuts, Or Seeds	1 TBSP	Apple	1 Medium
Plain Yogurt	¾ CUP	Peach	1 Large
Ham Or Turkey Slices	3 Slices	Celery	5 Stalks
Hard Cheese (Parmesan Or Cheddar)	1 OZ / 1 slice	Blueberries	1 CUP
2% Cottage Cheese	½ CUP	Baby Carrots	1 CUP

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Eat Your Way To Perfection

2012-05-01T09:39:00.000-04:00

Contrary to popular belief and diet fads across the world, today and everyday should be a day of eating. It never seems to fail how many people believe to this day that losing weight is a matter of starving ones self. Let me fill you in on a little secret if you didn't know. Whether your a bodybuilder, fitness model, or simply trying to seek a life of health & wellness and looking good doing so, there should always be an equation to the madness.

Nutrition accounts for about 80% of your physical attributes. If you believe otherwise I have news for you. I'm hear to tell you that if you don't take the time to carefully pick and choose your foods, its going to be a while till you see that body you so desperately want. All those long hours in the gym, set after set, rep after rep, will be in vain if not for proper nutrition. That's why I'm leaving you a list of high quality proteins, low starch vegetables, and natural fats that are guaranteed to help get into tip top shape.

Oh, and by the way, you can thank me later. Remember eating is the key to your physical success.

HIGH QUALITY PROTEINS

Beef
Cheese
Eggs
Fish
Pork
Poultry
Whey and Casein Proteins

LOW STARCH VEGETABLES

Artichokes
Asparagus
Broccoli
Cauliflower
Celery
Cucumbers
Mushrooms
Onions
Peppers
Spinach
Tomatoes
Turnips
Zucchini

NATURAL FATS

Avocados
Butter
Coconut
Cream
Nuts and Seeds
Olives, Olive Oil, and Canola Oil

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Quote Of The Day

2012-05-01T09:29:00.004-04:00

He who says he can and he who says he cant are both usually right.

- Confucius

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Killer Workout Of The Week #6

2012-04-30T08:39:00.003-04:00

CODE OF ARMS

The Peak

Its no secret, every bodybuilder, fitness model, and everyone in between want peaked biceps. Nonetheless what few people fail to realize is that there is so much you can do when it comes down to your physic. Genetics play a huge factor in the outcome of your physical attributes. That goes without saying, there's always time to train hard and push your self to the limit. Take this routine below and maximize your full potential.

Barbell Curls 4 x 10
Seated Incline Curls 4 x 8-10
Alternating Hammer Curl 4 x 10-12

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You Are What You Eat

2012-04-28T20:13:00.000-04:00

Days turn into to weeks, weeks turn into months, and before you realize it all the hours you put into the gym feel like a waste of time. It doesn't matter how many hours you put in the gym or how intense you make every workout. If your not eating right your not going to get the results you have been seeking. Remember getting the body of your dreams is a achievable, you just need the right equation. If you're training like a champion, its time you start eating like one.

PROTEIN

Tuna or most any fish.
Cottage cheese.
Eggs (especially the whites).
Chicken breast (boneless skinless).
Turkey breast (boneless skinless).
Lean beef.
Low fat or no fat cheese.
Low fat pork.
Milk protein isolate.
Whey protein.
Soy protein.
Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.

CARBOHYDRATES

Sweet potatoes.
Oat meal, oat bran, oat bran cereal (i.e. cheerios).
Bran cereal.
Brown rice.
Wheat bread (try to limit to 2 slices per day).
Beans.
Low fat popcorn (low fat butter spray makes this a delicacy).
Fruits (limit to 2-3 servings per day).
Malto dextrin (during workout).
Dextrose (during workout)
Vegetables.
Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label!

FAT

Omega 3 capsules (i.e. fish oil capsules).
Flax seed oil.
Primrose oil.
Borage oil.
Olive oil.
Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
Egg yolks.
Fish (salmon especially).
All other fat should come as a by-product of your carbohydrate and protein intake

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INVICTUS

2012-04-26T08:13:00.000-04:00

Out of the night that covers me,
Black as the pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul.

- Ernest Hemingway

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Fitness And Pregnancy

2012-04-25T17:25:00.000-04:00

If your looking to learn a thing or two about fitness and pregnancy I recommend you keep reading. Let me introduce to you Madeline Alvarado proud mother of 2 wonderful little girls with her third child on the way. Make no mistake, although Madeline is on her third pregnancy, that has not stopped her from living a life of health and wellness. You can rest assure that she is putting in the hours at the gym. Mommies got to workout out to. She has also taken the time to share her thoughts on the mental and physical benefits of fitness during pregnancy.

During pregnancy between fatigue, weight gain, overall aches and growing pains you may not always feel like exercising during pregnancy but it is an important habit to get into. It's just as important as eating a nutritious and well balanced diet while pregnant. Studies show exercise reduces the risk of preeclampsia, gestational diabetes, constipation, urinary incontinence and back aches. The benefits of strength training during pregnancy are not limited to your pregnancy itself, but also continue on into your labor, delivery and postpartum stages as well. You always hear about the benefits of exercise whether you are pregnant or not including but not limited to maintaining a healthy weight, increased energy, improved strength and overall mental health. Exercise has been proven to lower stress levels and improve your posture, helping you look and feel better about yourself. Exercising while pregnant gives you all the benefits of regular exercise plus more. Some of the different ways to exercise that are very beneficial to pregnancy and can improve labor & delivery include weight training, core exercises and flexibility training.

SQUATS

Squats should be done while pregnant to strengthen legs and have been known to tilt the uterus and pelvis forward, placing the baby in proper alignment for birth. It also encourages and strengthens the intensity of contractions, while relieving lower back pain. In some cases squatting has been known to decrease the need for episiotomy in pregnancy. Some women even choose to squat during delivery and doing this throughout your pregnancy would be highly beneficial for this. It has also been known to make the 2nd phase of labor which is pushing less time consuming.

YOGA

Yoga is ideal for pregnant woman. It helps maintain muscle tone while increasing flexibility with minimal weight bearing on your joints. One study found pregnant women who did yoga daily were more likely to have an ideal weight baby, less likely to have preterm labor and less likely to develop hypertension than those who didn’t practice yoga or did not exercise during their pregnancies.

CORE

Core exercises during pregnancy are still considered negative but in actuality having strong abdominal muscles during pregnancy is vitally important. Many women feel they will harm their baby but the good news is there are safe core exercises you can do during pregnancy. A strong core helps you carry more comfortable as well as supporting your body.

During the first 4 months of pregnancy you should be OK to lie on your back . The pelvic tilt is an effective pregnancy exercise for your abdominal muscles. Start by laying on your back and bending your knees. Press the small of your back down into the floor and stretch your stomach muscles. Hold this position for three seconds and return to a neutral position. After the fourth month of pregnancy this exercise can be done against a wall, standing or on all fours.

Plank-type exercises are another great choice because they can be modified to fit anyone's fitness level. These can be done throughout each trimester of pregnancy and can be done numerous ways including the traditional way, on an ab ball, side planks on or off of an ab ball. Learning to engage your abdominal muscles will come in handy when it is time to push during labor. When you deliver, some women experience abdominal separation. This is where the 6 pack-muscle can split disengaging the muscles. Developing abdominal strength during pregnancy can help ease postpartum recovery of the abdominal muscles.

MENTAL HEALTH

With increasing hormones raging and your once "normal" body changing this is one of the hardest parts for a woman. Mentally, exercise helps you love yourself for who you are and the changes your body will experience in those 9 months. The endorphins released during exercise provide positive psychological effects, reducing stress and improving your mood. You sleep better and feel better with increased energy. The benefits of exercise during pregnancy far exceed my expectations and I promise you that you will feel the same way. Just think of one of the greatest benefits is that you will get back into pre-pregnancy weight and fitness level a lot quicker than if you sat on that couch for 9 months.

Happy Pregnancy :)

Madeline Alvarado

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LUCKY 7

2012-04-23T08:01:00.000-04:00

I would first like to extend my grantitude for all my new viewers from France, Australia, Indonesia, Iran, Poland, Vietnam.

So its been around 3 days since I last blogged. Ive been super busy lately, between moving and work I don't know were to being. However, I am not complaining because I feel blessed to be a personal trainer. Waking up every morning knowing that I am on my way to change someones life is a reward I am most proud of. I was in a debate with myself as to what I should have blogged about.

For starters I could have wrote about health, a motivational piece would have been nice, or maybe a killer workout for all my gym rats and fitness & health lovers out there. Guess what? Lets workout! I developed a workout that's going to knock your socks off. Its called LUCKY 7. This workout is a hardcore circuit made to hit every muscle fiber in that beautiful body of yours. If your looking for an amazing workout this is for you. If your like me and believe in the no pain no gain style of training this is for you, lol. So either way you look at it, its a win win situation and at Hit Athletics we love to we.

This routine was designed to breed out the weakness in us all. If you think you got what its takes lets get to it.

LUCKY 7

Hang Clean
Deadlift
Shoulder press
Front Squat
Bent-Over Row
Floor Wiper
Burpee

*The object is to perform all 7 exercises consecitively for 7 reps 7 times.

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