Get in great shape and have a chance to win $500 just by following this 12 week program.
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Apture
Thursday, July 30, 2009
Wednesday, July 29, 2009
It's fast but not easy! Want quick results? I dare you to try this!100 Rep
Workout
Andrew L Voris
Certified Personal Trainer/Strength Coach
BodyForm Personal Training
www.bodyformpersonaltraining.com
Workout
Andrew L Voris
Certified Personal Trainer/Strength Coach
BodyForm Personal Training
www.bodyformpersonaltraining.com
Tuesday, July 28, 2009
Just a short run!
I just wanted to get out for a run today but between work and family
obligations I realized that wasn't gonna happen.
Has this happened to you?
Probably the most common complaint from my clients!
Instead I took a short jog pushing the stroller to the football field and played
tag for a while with my son. Then we jogged home. Not what I planned
but probably better since it involved multidirectional movement
instead of all linear!
obligations I realized that wasn't gonna happen.
Has this happened to you?
Probably the most common complaint from my clients!
Instead I took a short jog pushing the stroller to the football field and played
tag for a while with my son. Then we jogged home. Not what I planned
but probably better since it involved multidirectional movement
instead of all linear!
The point is that even if life gets in the way you can still get some
exercise in!
If it is to be it's up to me!
Get out and get it done!
--
Sent from my mobile device
Andrew L Voris
Certified Personal Trainer/Strength Coach
BodyForm Personal Training
799 Roosevelt Rd
Building 3 suite 103
Glen Ellyn, IL 60137
630-865-8573
www.bodyformpersonaltraining.com
Sunday, July 26, 2009
Who's coming?
Hope to see you tomorrow.
P.S.Remember you now have a choice of 6AM, 8AM, and 9AM Boot Camp and
soon an evening time as well. All for just $90 per month.
Hope to see you tomorrow.
P.S.Remember you now have a choice of 6AM, 8AM, and 9AM Boot Camp and
soon an evening time as well. All for just $90 per month.
6AM Boot Camp Starts tomorrow!
Who's coming?
Hope to see you tomorrow.
P.S.
Remember you now have a choice of 6AM, 8AM, and 9AM Boot Camp and soon an evening time as well. All for just $90 per month.
How to Rehab a Pulled Hamstring Muscle - Your Recovery from Injury to Full Strength | eHow.com
Saturday, July 25, 2009
Ok, so you know Vitamins and Minerals are important. Most every woman
knows that.
However, not everyone understands WHY they are so important for their
body. So I recently asked Registered Dietitian Jayson Hunter to give us
the easy rundown on the Top Women's Vitamins. Here's what he had to say:
Vitamin A - This vitamin contributes to the health of you eyes, skin
and nails.
Vitamim B - While B Vitamins are often referred to as "energy vitamins"
they don't actually give you a surge of energy, per se. What they
actually do is help facilitate metabolic reaction in the body to create
energy. They're also necessary for a healthy metabolism.
Vitamin C - This women's vitamin is a great antioxidant and immune
system booster. It also helps skin health.
Vitamin D - Helps women absorb calcium. And it may help prevent certain
types of cancer.
calcium - It's actually a mineral not a vitamin. And as most women know
already, it improves bone density.
Pretty simple, right? But you can also see why it's so important to
understand vitamins for women. When we understand the reasons to make
healthier choices it helps us make them.
Now, I get asked all the time by women which vitamin supplements, if
any, they need to be taking. Great question.
Well, if your nutrition is 100% perfect all the time then you probbaly
don't need to take any.
But that's not the case for most women. Most women are busy as heck and
don't always find the time for proper nutrition. So if that's the case
with you I recommend taking a Whole Foods based Multi-Vitamin. And the
only one I recommend is Prograde Nutrition's VGF 25+ for Women.
It's actually really cool because it's literally made from 25 veggies,
greens and fruits. You should definitely check out Prograde's Women's
Vitamins. At the very top of the page is the list of ingredients. You
can see the 25 whole foods they use to make VGF 25+ for Women.
Yours in health,
Andy
PS - Pretty cool, huh? The nutrtion of 25 whole foods in a bottle!
knows that.
However, not everyone understands WHY they are so important for their
body. So I recently asked Registered Dietitian Jayson Hunter to give us
the easy rundown on the Top Women's Vitamins. Here's what he had to say:
Vitamin A - This vitamin contributes to the health of you eyes, skin
and nails.
Vitamim B - While B Vitamins are often referred to as "energy vitamins"
they don't actually give you a surge of energy, per se. What they
actually do is help facilitate metabolic reaction in the body to create
energy. They're also necessary for a healthy metabolism.
Vitamin C - This women's vitamin is a great antioxidant and immune
system booster. It also helps skin health.
Vitamin D - Helps women absorb calcium. And it may help prevent certain
types of cancer.
calcium - It's actually a mineral not a vitamin. And as most women know
already, it improves bone density.
Pretty simple, right? But you can also see why it's so important to
understand vitamins for women. When we understand the reasons to make
healthier choices it helps us make them.
Now, I get asked all the time by women which vitamin supplements, if
any, they need to be taking. Great question.
Well, if your nutrition is 100% perfect all the time then you probbaly
don't need to take any.
But that's not the case for most women. Most women are busy as heck and
don't always find the time for proper nutrition. So if that's the case
with you I recommend taking a Whole Foods based Multi-Vitamin. And the
only one I recommend is Prograde Nutrition's VGF 25+ for Women.
It's actually really cool because it's literally made from 25 veggies,
greens and fruits. You should definitely check out Prograde's Women's
Vitamins. At the very top of the page is the list of ingredients. You
can see the 25 whole foods they use to make VGF 25+ for Women.
Yours in health,
Andy
PS - Pretty cool, huh? The nutrtion of 25 whole foods in a bottle!
Sunday, July 19, 2009
Do you struggle with results?
Every day I see new clients for a variety of reasons. My job is to decide how I can help break through plateaus or jump start a program or whatever it may be. I have found that experience enables me to do a better job of this. The more I see new obstacles, the better I become at helping others.
So what's the number one fitness goal you struggle with?
So what's the number one fitness goal you struggle with?
Thursday, July 16, 2009
Requirement #1 for a good day: workout
workout
I feel better and no I accomplished a goal for the day!
full client list
I know my business is doing well and I can provide for my family + my clients are great to be around every day!
no colds or flu
I hate being sick...even a little!
a good nights sleep!
I need a good night's sleep to be able to pull off my many 5AM-10PM days!
free time to hang out with my wife and little boy!
What good is all of my work if I do not get to enjoy the fruits of my labor. They are the whole reason for every intention! The motivation for every worthy goal!
Wednesday, July 1, 2009
[image: You want to take this outside]
*Are blue skies smiling at you? *
With summer on its way, its time to get out of the dreary gym and into the
sun! To get a change of pace and boost of energy, try training outside at
parks and beaches.
Great workouts dont always require the confines of a gym or the use of
machines. Some of the best workouts incorporate nature, bodyweight and
simple tools, like light dumbbells and tubing. And it can all be done in a
60-minute routine. Below are two basic workouts for you to use when you
train at the beach or in the park.
*Beach Workout*
Before you run out into the sand and surf, make sure you have undergone a
comprehensive assessment and you have addressed any muscle imbalances or
musculoskeletal problems. The sand is a great proprioceptive tool to use,
but it can be dangerous as well. This is not an appropriate workout for the
those who are new to exercise, suffer from pain, or exhibit gross postural
distortions.
*Warm-up*
Before the hard-core training begins, its a good idea to perform a thorough
warm-up to get your muscles loose. Take a walk along the shoreline for
about ten minutes (five minutes each way). This will help get you
acquainted with the area in which you will be training and accustom to
moving around in an unstable environment.
Once your cardio warm-up is completed, you can move on to flexibility
exercises to stretch out tight muscles that may be limiting your range of
motion, or impeding the proper muscles from firing. If you are a novice,
begin with static stretching of chronically tight muscles. If you are more
advanced, you may start with active flexibility to get your body ready for
exercise.
*Workout*
Using the OPT model, the following workouts divide Phase 1: Stabilization
Endurance Training into three levels: beginning, intermediate and advanced.
Each workout consists of core, balance, and resistance training. It is
important to incorporate each of these components for injury prevention and
optimal success.
*Stabilization Endurance Beach Workout**Warm-up**Beginner**Intermediate**
Advanced**Time**Cardio*Walk along the beach
Walk/jog along the beachJog along the beach10 minutes*Flexibility*
Static stretches:
1. Calves
2. Kneeling hip flexor
3. Standing adductor
4. Wall pectoralis
Active Stretches:
1. Calves
2. Standing iliopsoas
3. Standing adductor
4. Wall pectoralis
Dynamic Stretches:
1. Prisoner squat
2. Walking lunge with rotation
3. Pushups with rotation
Each should take roughly 5 minutes to complete*Core*
Supine leg slides
Prone iso-abs
Floor bridges
Floor reverse crunches
Medicine ball rotation
Partner knee-ups
5 minutes*Balance*Single-leg balanceSingle-leg squatSingle-leg Romanian
deadlift2 minutes*Total Body*Squat to curl to overhead pressPerform all
exercises in a circuit*Chest*2-Leg chest press with tubingPushups in the
sandSingle-leg chest press with tubingPerform all exercises in a circuit*
Back* Standing tubing rowSingle-leg shoulder extension with tubingSingle-leg
cobra with dumbbellsPerform all exercises in a circuit*Shoulders*(Incorporated
in total-body exercise)Single-leg scaption with tubingSingle-leg shoulder
abduction with tubingPerform all exercises in a circuit*Biceps*(Incorporated
in total-body exercise)2-Leg biceps curls with tubingSingle-leg biceps curls
with dumbbellsPerform all exercises in a circuit*Triceps*(Incorporated in
chest exercise)Bent over triceps extensions with tubingSupine lying overhead
triceps extensions with dumbbellsPerform all exercises in a
circuit*Legs*Single-leg
balance in the sandWalking Lunges (bodyweight)Lunge to balance (front and
side)Perform all exercises in a circuit*IST Acute Variables*
*Sets:* 2
*Repetitions:* 20
*Intensity:*Light/moderate tubing
*Tempo:* 4/2/1
*Rest interval:* 0 seconds (circuit)
*Sets:* 3
*Repetitions:* 15
*Intensity:*moderate/heavy tubing
*Tempo:* 4/2/1
*Rest interval:* 0 seconds (circuit)
*Sets:* 3
*Repetitions:* 20
*Intensity:* Moderate
*Tempo:* 3/2/1
*Rest interval:* 0 seconds (circuit)
*Park Workout*
If you do not have the luxury of a nearby beach, the park will work just as
well. Zone off an area where you can workout undisturbed, and try to
incorporate the amenities of the park into your workouts. For example, if
your park has a playground with monkey bars or a climbing apparatus, put it
into the routine. This allows you to have some fun while stirring up some
great childhood memories.
*Stabilization Endurance Park Workout**Warm-up**Beginner**Intermediate**
Advanced**Time**Cardio*Walk around the perimeter of the park
Walk/jog along the beachJog along the beach10 minutes*Flexibility*
Static stretches:
1. Calves
2. Kneeling hip flexor
3. Standing adductor
4. Wall pectoralis
Active Stretches:
1. Calves
2. Standing iliopsoas
3. Standing adductor
4. Wall pectoralis
Dynamic Stretches:
1. Prisoner squat
2. Walking lunge with rotation
3. Pushups with rotation
Each should take roughly 5 minutes to complete*Core*
Supine leg slides
Prone iso-abs
Floor bridges
Floor reverse crunches
Medicine ball rotation
Partner knee-ups
5 minutes*Balance*Single-leg balance with leg reachSingle-leg squatSingle-leg
Romanian deadlift2 minutes*Total Body*Squat to curl to overhead pressPerform
all exercises in a circuit*Chest*2-Leg chest press with tubingPushups with
feet on benchSingle-leg, 2-arm chest press with tubing around a sturdy
treePerform
all exercises in a circuit*Back* Standing tubing Row or cable lat pulldown
using the monkey bars to hold the cableSingle-leg shoulder extension with
tubing or assisted pull-ups on the monkey barsSingle-leg cobra with
dumbbells or pull-ups on the monkey barsPerform all exercises in a circuit*
Shoulders*(Incorporated in total-body exercise)Single-leg scaption with
tubingSingle-leg shoulder abduction with tubingPerform all exercises in a
circuit*Biceps*(Incorporated in total-body exercise)2-Leg biceps curls with
tubingSingle-leg biceps curls with dumbbellsPerform all exercises in a
circuit*Triceps*(Incorporated in chest exercise)Bent over triceps extensions
with tubingSeated overhead triceps extension using cable attached to the
bottom of a park benchPerform all exercises in a circuit*Legs*(Incorporated
in total-body exercise)Lunges (bodyweight)Park bench step-upsPerform all
exercises in a circuit*IST Acute Variables*
*Sets:* 2
*Repetitions:* 20
*Intensity:* Light/moderate tubing
*Tempo:* 4/2/1
*Rest interval:* 0 seconds (circuit)
*Sets:* 3
*Repetitions:* 15
*Intensity:* moderate/heavy tubing
*Tempo:* 4/2/1
*Rest interval:* 0 seconds (circuit)
*Sets:* 3
*Repetitions:* 20
*Intensity:* Moderate
*Tempo:* 3/2/1
*Rest interval:* 0 seconds (circuit)
Training outdoors can provide relief for your clients. Get creative with
your outdoor workouts, but be sure to exercise safely and create a program
that coincides with your capabilities. If possible, incorporate different
outdoor games and activities to break up the monotony, and teach yourself
that fitness is not limited to the equipment in the gym.
*Better Yet just come to Boot Camp! For more on Boot Camp visit the blog!**
http://ping.fm/9zZav
*
*Are blue skies smiling at you? *
With summer on its way, its time to get out of the dreary gym and into the
sun! To get a change of pace and boost of energy, try training outside at
parks and beaches.
Great workouts dont always require the confines of a gym or the use of
machines. Some of the best workouts incorporate nature, bodyweight and
simple tools, like light dumbbells and tubing. And it can all be done in a
60-minute routine. Below are two basic workouts for you to use when you
train at the beach or in the park.
*Beach Workout*
Before you run out into the sand and surf, make sure you have undergone a
comprehensive assessment and you have addressed any muscle imbalances or
musculoskeletal problems. The sand is a great proprioceptive tool to use,
but it can be dangerous as well. This is not an appropriate workout for the
those who are new to exercise, suffer from pain, or exhibit gross postural
distortions.
*Warm-up*
Before the hard-core training begins, its a good idea to perform a thorough
warm-up to get your muscles loose. Take a walk along the shoreline for
about ten minutes (five minutes each way). This will help get you
acquainted with the area in which you will be training and accustom to
moving around in an unstable environment.
Once your cardio warm-up is completed, you can move on to flexibility
exercises to stretch out tight muscles that may be limiting your range of
motion, or impeding the proper muscles from firing. If you are a novice,
begin with static stretching of chronically tight muscles. If you are more
advanced, you may start with active flexibility to get your body ready for
exercise.
*Workout*
Using the OPT model, the following workouts divide Phase 1: Stabilization
Endurance Training into three levels: beginning, intermediate and advanced.
Each workout consists of core, balance, and resistance training. It is
important to incorporate each of these components for injury prevention and
optimal success.
*Stabilization Endurance Beach Workout**Warm-up**Beginner**Intermediate**
Advanced**Time**Cardio*Walk along the beach
Walk/jog along the beachJog along the beach10 minutes*Flexibility*
Static stretches:
1. Calves
2. Kneeling hip flexor
3. Standing adductor
4. Wall pectoralis
Active Stretches:
1. Calves
2. Standing iliopsoas
3. Standing adductor
4. Wall pectoralis
Dynamic Stretches:
1. Prisoner squat
2. Walking lunge with rotation
3. Pushups with rotation
Each should take roughly 5 minutes to complete*Core*
Supine leg slides
Prone iso-abs
Floor bridges
Floor reverse crunches
Medicine ball rotation
Partner knee-ups
5 minutes*Balance*Single-leg balanceSingle-leg squatSingle-leg Romanian
deadlift2 minutes*Total Body*Squat to curl to overhead pressPerform all
exercises in a circuit*Chest*2-Leg chest press with tubingPushups in the
sandSingle-leg chest press with tubingPerform all exercises in a circuit*
Back* Standing tubing rowSingle-leg shoulder extension with tubingSingle-leg
cobra with dumbbellsPerform all exercises in a circuit*Shoulders*(Incorporated
in total-body exercise)Single-leg scaption with tubingSingle-leg shoulder
abduction with tubingPerform all exercises in a circuit*Biceps*(Incorporated
in total-body exercise)2-Leg biceps curls with tubingSingle-leg biceps curls
with dumbbellsPerform all exercises in a circuit*Triceps*(Incorporated in
chest exercise)Bent over triceps extensions with tubingSupine lying overhead
triceps extensions with dumbbellsPerform all exercises in a
circuit*Legs*Single-leg
balance in the sandWalking Lunges (bodyweight)Lunge to balance (front and
side)Perform all exercises in a circuit*IST Acute Variables*
*Sets:* 2
*Repetitions:* 20
*Intensity:*Light/moderate tubing
*Tempo:* 4/2/1
*Rest interval:* 0 seconds (circuit)
*Sets:* 3
*Repetitions:* 15
*Intensity:*moderate/heavy tubing
*Tempo:* 4/2/1
*Rest interval:* 0 seconds (circuit)
*Sets:* 3
*Repetitions:* 20
*Intensity:* Moderate
*Tempo:* 3/2/1
*Rest interval:* 0 seconds (circuit)
*Park Workout*
If you do not have the luxury of a nearby beach, the park will work just as
well. Zone off an area where you can workout undisturbed, and try to
incorporate the amenities of the park into your workouts. For example, if
your park has a playground with monkey bars or a climbing apparatus, put it
into the routine. This allows you to have some fun while stirring up some
great childhood memories.
*Stabilization Endurance Park Workout**Warm-up**Beginner**Intermediate**
Advanced**Time**Cardio*Walk around the perimeter of the park
Walk/jog along the beachJog along the beach10 minutes*Flexibility*
Static stretches:
1. Calves
2. Kneeling hip flexor
3. Standing adductor
4. Wall pectoralis
Active Stretches:
1. Calves
2. Standing iliopsoas
3. Standing adductor
4. Wall pectoralis
Dynamic Stretches:
1. Prisoner squat
2. Walking lunge with rotation
3. Pushups with rotation
Each should take roughly 5 minutes to complete*Core*
Supine leg slides
Prone iso-abs
Floor bridges
Floor reverse crunches
Medicine ball rotation
Partner knee-ups
5 minutes*Balance*Single-leg balance with leg reachSingle-leg squatSingle-leg
Romanian deadlift2 minutes*Total Body*Squat to curl to overhead pressPerform
all exercises in a circuit*Chest*2-Leg chest press with tubingPushups with
feet on benchSingle-leg, 2-arm chest press with tubing around a sturdy
treePerform
all exercises in a circuit*Back* Standing tubing Row or cable lat pulldown
using the monkey bars to hold the cableSingle-leg shoulder extension with
tubing or assisted pull-ups on the monkey barsSingle-leg cobra with
dumbbells or pull-ups on the monkey barsPerform all exercises in a circuit*
Shoulders*(Incorporated in total-body exercise)Single-leg scaption with
tubingSingle-leg shoulder abduction with tubingPerform all exercises in a
circuit*Biceps*(Incorporated in total-body exercise)2-Leg biceps curls with
tubingSingle-leg biceps curls with dumbbellsPerform all exercises in a
circuit*Triceps*(Incorporated in chest exercise)Bent over triceps extensions
with tubingSeated overhead triceps extension using cable attached to the
bottom of a park benchPerform all exercises in a circuit*Legs*(Incorporated
in total-body exercise)Lunges (bodyweight)Park bench step-upsPerform all
exercises in a circuit*IST Acute Variables*
*Sets:* 2
*Repetitions:* 20
*Intensity:* Light/moderate tubing
*Tempo:* 4/2/1
*Rest interval:* 0 seconds (circuit)
*Sets:* 3
*Repetitions:* 15
*Intensity:* moderate/heavy tubing
*Tempo:* 4/2/1
*Rest interval:* 0 seconds (circuit)
*Sets:* 3
*Repetitions:* 20
*Intensity:* Moderate
*Tempo:* 3/2/1
*Rest interval:* 0 seconds (circuit)
Training outdoors can provide relief for your clients. Get creative with
your outdoor workouts, but be sure to exercise safely and create a program
that coincides with your capabilities. If possible, incorporate different
outdoor games and activities to break up the monotony, and teach yourself
that fitness is not limited to the equipment in the gym.
*Better Yet just come to Boot Camp! For more on Boot Camp visit the blog!**
http://ping.fm/9zZav
*
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