http://www.summitfitdojo.com Personal Training In Westminster, CO Fri, 28 Nov 2014 05:00:51 +0000 en-US hourly 1 http://wordpress.org/?v=4.0.1 Workout Of The Day – 05 http://www.summitfitdojo.com/workout-day-05/ http://www.summitfitdojo.com/workout-day-05/#comments Fri, 28 Nov 2014 05:00:51 +0000 http://www.summitfitdojo.com/?p=5085

Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. Circuit Training 2 Minutes Training / 30 Seconds Rest / 2 Rounds Medicine ball slams Resistance band  Squats Body squats Box step…

Workout Of The Day – 05

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Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc.

Circuit Training

2 Minutes Training / 30 Seconds Rest / 2 Rounds

Medicine ball slams
Resistance band  Squats
Body squats
Box step ups
Front kicks

Finish this with 15 minutes of jogging / running outside or on a treadmill.

Workout Of The Day – 05

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Workout Of The Day – 04 http://www.summitfitdojo.com/workout-day-04/ http://www.summitfitdojo.com/workout-day-04/#comments Thu, 27 Nov 2014 05:00:47 +0000 http://www.summitfitdojo.com/?p=5083

Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. Circuit Training 2 Minutes Training / 1 Minute Abs / 2 Rounds In between each exercise do an ab exercise such as…

Workout Of The Day – 04

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Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc.

Circuit Training

2 Minutes Training / 1 Minute Abs / 2 Rounds

In between each exercise do an ab exercise such as crunches, plank, leg lifts, flutter kicks, v-ups, plank walk ups, etc.

Sand bag get ups
Resistance band Military press
Medicine ball push ups
Medicine ball triceps extensions
Box step ups
Resistance band chest press

Workout Of The Day – 04

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Workout Of The Day – 03 http://www.summitfitdojo.com/workout-day-03/ http://www.summitfitdojo.com/workout-day-03/#comments Wed, 26 Nov 2014 05:00:23 +0000 http://www.summitfitdojo.com/?p=5081

Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. Circuit Training / Tabata / HIIT Start with: 200 meter sprints / runs for 15 minutes 40 Seconds Training / 20 Seconds…

Workout Of The Day – 03

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Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc.

Circuit Training / Tabata / HIIT

Start with: 200 meter sprints / runs for 15 minutes

40 Seconds Training / 20 Seconds Rest / 5 Rounds

Push ups
Grinders
Jump lunges
Walk outs
1-Leg Alternating ridge

Workout Of The Day – 03

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Workout Of The Day – 02 http://www.summitfitdojo.com/workout-day-02/ http://www.summitfitdojo.com/workout-day-02/#comments Tue, 25 Nov 2014 05:00:16 +0000 http://www.summitfitdojo.com/?p=5079

Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. Circuit 2 Minutes Training / 30 Seconds Rest / 3 Rounds Jogging / Running Super Mans Toe Touches Rolling Push Ups Body…

Workout Of The Day – 02

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Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc.

Circuit

2 Minutes Training / 30 Seconds Rest / 3 Rounds

Jogging / Running
Super Mans
Toe Touches
Rolling Push Ups
Body Squats
Cone Jumps

Stretch & Cool Down

Workout Of The Day – 02

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Workout Of The Day – 01 http://www.summitfitdojo.com/workout-of-the-day-01/ http://www.summitfitdojo.com/workout-of-the-day-01/#comments Mon, 24 Nov 2014 05:00:11 +0000 http://www.summitfitdojo.com/?p=5075

Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. 60 Seconds Training / 20 Seconds Rests / 6 Rounds Kettlebell Russian Swings Mountain Climber Warrior Push Up Front or Round Kicks…

Workout Of The Day – 01

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Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc.

60 Seconds Training / 20 Seconds Rests / 6 Rounds

Kettlebell Russian Swings
Mountain Climber
Warrior Push Up
Front or Round Kicks
Flutter Kicks

Stretch & Cool Down

Workout Of The Day – 01

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Healthy Thanksgiving Recipes http://www.summitfitdojo.com/healthy-thanksgiving-recipes/ http://www.summitfitdojo.com/healthy-thanksgiving-recipes/#comments Sat, 22 Nov 2014 05:00:14 +0000 http://www.summitfitdojo.com/?p=5071

Thanksgiving is just an awesome time of the year!  This is a time where you get to reflect over the past 12 months and give thanks for all the blessings, gifts, opportunities, friendships, and changes that have taken place in your life. I also enjoy…

Healthy Thanksgiving Recipes

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Thanksgiving is just an awesome time of the year!  This is a time where you get to reflect over the past 12 months and give thanks for all the blessings, gifts, opportunities, friendships, and changes that have taken place in your life.

I also enjoy Thanksgiving because it gives me an opportunity to test some of my culinary skills with new recipes.

What I’m trying to get to is that I would like to share with you some awesome and healthy Thanksgiving recipes that I’ve found on a website that I spend a bit too much time on.

It’s called Mark’s Daily Apple.

It’s a website based on “primal living in the modern world”.

Checkout the site to learn more about it.  Like I said, I’m a HUGE fan of his blog.

Anyways, here are some great recipes that I think you’ll enjoy.  Many of them I’ve actually tried and done myself, while others are new to me and sound VERY appetizing.

Meats

Heritage Turkey & Mashed Parsnips — If you don’t like that dry turkey flavor over Thanksgiving, try a heritage turkey.  These birds are considered the best because of the extra dark meat, fat, and flavor compared to the normal Butterball birds.  But, not to worry, this recipe will work with any turkey you choose.

Foolproof Prime Rib — Yea, yea… we get it.  Prime rib isn’t “traditional” during Thanksgiving.  Who cares?  I once hosted Christmas with my sister’s family and made pizza.  Anyways, I’ve made this recipe last year before, and it was amazing.  You honestly can’t screw this one up.  If you do, don’t ever enter the kitchen again.

Stuffings

Best Ever Paleo Thanksgiving Stuffing — I actually have a sensitivity to grains (wheat, rye, barley, hops, gluten, etc) so I can’t eat traditional stuffing, or I’ll suffer for 3 days.  So, I plan on giving this stuffing a whirl.  If you try it, let us know.  Just reading the ingredients is making my mouth salivate.

Paleo Stuffing — And, for those that would like more of a “bread” like stuffing, try this one.  It has maple syrup in it, so a bit sweater, but I’m all about sweat and salty.

Sides

Bacon Brussels Sprouts With Brown Butter Vinaigrette — As a man, I love bacon.  And, unfortunately I really love brussel sprouts.  Combine the two, and it’s heaven in your mouth.  I’ve made this recipe a few times and it’s amazing.

Vegan Green Bean Casserole — Who doesn’t like green bean casserole during Thanksgiving?  Now, your stomach may not like you after eating all that dairy, which is why this “healthier” alternative will spare you the stomach aches so you can have seconds.

Mashes

Mashed Cauliflower — I’m a fan of cauliflower.  Roasted, boiled, saluted, and mashed.  Don’t worry, it has plenty of butter!

Roasted Butternut Squash Puree — There are two reasons why I enjoy fall.  1) It’s one season away from Winter so I can snowboard.  2) Winter squashes.  And, when you mash / puree these puppies, you’ve got yourself a make-shift-mashed-potato.

Sauces

Simmered Cranberry Sauce & Spicy Cranberry Relish — I’m not a huge cranberry sauce fan.  It’s mainly a texture thing.  But, this recipe really spurred my attention, so I might give it a go.

Desserts

Paelo Maple, Pumpkin Custard Cups — Let’s be honest here.  It has maple & pumpkin, blended into a custard.  I don’t think it gets any better then this…

Primal Pumpkin Pie & Primal Apple Pie — The crust is why most people enjoy a true pie, so you are gonna have to be open minded about this crust.  But, I will say that I’ve had almond meal based crusts and they are fine.  I truly enjoy them.

Well, I hope you enjoyed this list of recipes.  Feel free to try them out this Thanksgiving and let us know how they did for your family and friends.  I understand that some of these recipes are a bit of a fetch for a traditionalist, but for those that want to enjoy Thanksgiving without the gilt, these are a great healthy alternative.

Happy Thanksgiving!

Healthy Thanksgiving Recipes

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6 Week Paleo Challenge http://www.summitfitdojo.com/6-week-paleo-challenge/ http://www.summitfitdojo.com/6-week-paleo-challenge/#comments Mon, 14 Jul 2014 19:26:24 +0000 http://www.summitfitdojo.com/?p=4883

The Paleo Challenge is a 6 week contest, based on points. The person with the most points at the end of the 6 weeks will be crowned our winner — winning a COOL prize. Why are we doing the Paleo Challenge? There are two main…

6 Week Paleo Challenge

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The Paleo Challenge is a 6 week contest, based on points. The person with the most points at the end of the 6 weeks will be crowned our winner — winning a COOL prize.

Why are we doing the Paleo Challenge?

There are two main reasons why we are following the Paleo Challenge.

  1. Some of our clients have asked about a fitness / nutritional contest, as it’s a great motivator for our clients to stay on track with their nutrition and fitness goals.
  2. Eating Paleo isn’t necessarily the “best diet” but it’s a nutritional program that gives my clients great results in a shorter amount of time.

Please make sure you ask your trainer for a copy of our Advanced Nutrition – which is our Paleo Challenge Book. We have it on a CD and it’s labeled “Advanced Nutrition” in the file.  This nutritional guide is ONLY for our clients, as it is licensed and copyrighted. If you’ve already started, then make sure you stay on track.

The key thing here is to be honest with yourself, since you’ll be the one tracking your points. If you make a bad choice, don’t let that turn into a bad day, which can turn into a bad week. Make smart choices.

The Paleo Challenge will go from July 15th to August 25th.

You will start off with 100 points each and everyday. The more points you earn, the better off you’ll be at the end of the contest.

How To Earn Points

  • 1 point for every workout you have at Summit Fit Dojo
  • 5 points for a before picture
  • 5 points for an after picture
  • 5 points for before measurements
  • 5 points for after measurements
  • 5 points every week you turn in your food log

How to LOOSE Points

  • Minus 1 point for every food you should avoid (look at the list). Wether it’s 1 bite of cheese, or a block of cheese, it’s still minus 1 point
  • Minus 1 point for less then 3 workouts per week. If you come to Summit Fit Dojo twice per week, then sneak in a 3rd workout here, or on your own
  • Minus 5 point for not turning in your food log once per week (beginning or end)

Good luck to all of our clients! This contest can be life changing for you, as we’ve experienced with plenty of our clients.

6 Week Paleo Challenge

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3 Reasons You Should Take On Running http://www.summitfitdojo.com/3-reasons-you-should-take-on-running/ http://www.summitfitdojo.com/3-reasons-you-should-take-on-running/#comments Thu, 19 Jun 2014 06:00:53 +0000 http://www.summitfitdojo.com/?p=4807

This is a common question that comes up from clients train at Summit Fit Dojo.  And, it’s mainly because most people just don’t like to run. Well, at one point, I didn’t like to run either!  But, what I learned is that running is one…

3 Reasons You Should Take On Running

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This is a common question that comes up from clients train at Summit Fit Dojo.  And, it’s mainly because most people just don’t like to run.

Well, at one point, I didn’t like to run either!  But, what I learned is that running is one of those training exercises that delivers a lot of bang for your buck.

First, let me make it clear that running does not only burn fat and melt calories.  So, if all you do is run, and you expect to lose 30 pounds, well… you’ll be severely disappointed.  However, running is a component used to help our personal training clients lose weight & get in bikini shape.

Reason #1 – More Oxygen

When you’ve been running regularly, you will be able to deliver more oxygen to your brain.  Your leg muscles are some of the biggest muscles that pump blood throughout your entire body, so taking those long 30 to 45 minute runs will help oxygenate your brain cells.

In addition, training those legs to “feel the burn” throughout your running activity will help your brain operate more effectively.  And, we all know the importance of an efficient brain.  You’ll less likely be a vegetable when you get older, and more likely resemble the famous Jack LaLanne.

Reason #2 - Healthy Heart

Running gives you a stronger & healthier heart.  Your heart needs to be pushed, consistently, just like your brain.  So, if you want your heart to pump sufficient blood cells &  oxygen throughout the body, you need to train it so it functions at it’s peak.  Running will train the heart to work at a higher level and allow the heart to work more efficiently.  Plus, if you have a healthy heart, you are minimizing the potential of coronary heart disease (CHD) — the #1 leading causes of death to Men & Women in American.

Reason #3 - Colorado!

You live in Colorado!  One of the most ACTIVE & FITTEST states in our nation, according to Forbes.  There aren’t many places where you get 300 days of sunshine along with stunning mountain views — daily.  Find a local trail in your area (there are tons!) park your car, and go for a 30-45 minute run.  Doesn’t have to be at a high intensity.  Just steady state, moderate.  While you’re running remember that you live in a great state with other active individuals with the same goal.  To stay fit, be healthy, and chase those kids around in the park.

Now that you know the importance of running, we ask that you start taking care of the one thing you have complete control of… your health.

If you need help in putting together an exercise program that actually gives you results, or if you need more accountability — Summit Fit Dojo is a professional personal training studio in Westminster, CO that has helped hundreds of clients achieve fitness success with a variety of fitness programs & nutritional coaching.

3 Reasons You Should Take On Running

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One Drink Per Day Will Keep The… http://www.summitfitdojo.com/one-drink-per-day-will-keep/ http://www.summitfitdojo.com/one-drink-per-day-will-keep/#comments Mon, 16 Jun 2014 06:00:06 +0000 http://www.summitfitdojo.com/?p=4805

When people join Summit Fit Dojo, and learn about our nutritional coaching, they are shocked on why we are strict on certain things.  Like no alcoholic drinks during the week. And don’t get us wrong, your fitness coaches at Summit Fit Dojo also enjoy their…

One Drink Per Day Will Keep The…

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When people join Summit Fit Dojo, and learn about our nutritional coaching, they are shocked on why we are strict on certain things.  Like no alcoholic drinks during the week.

And don’t get us wrong, your fitness coaches at Summit Fit Dojo also enjoy their beers, wines, and mixed drinks — but it’s all in moderation and planned out.

We have some clients that need a beer or glass of wine to unwind at the end of the day.  Yes, we know.  You have a stressful job.  Your boss sucks.  Your customers can get a bit difficult.  Or the demand of your job is challenging.  We get it.  But having 1 drink per day is actually doing more damage then you think.

How To Loose 1 Pound of Fat

If you are trying to loose 1 pound per week, which is VERY healthy, then you need to cut out approximately 3,500 calories in one week.  That’s 500 calories per day.  So, if you eat 2,000 calories in a day, you would need to have a 500 calorie deficit each day in order to reach your goal at the end of the week, or eat 1,500 calories.

Some of that can be done by working out in a Small Group Personal Training program, such as the one’s at Summit Fit Dojo, as they have been proven to burn anywhere from 500 to 750 calories in 1 session.

Calories Aren’t Created Equal

The big mistake made by so many individuals is that they think all calories are created equal, and that’s just not so.  Just because an item has 200 calories doesn’t mean that the other bad things in the packaged food isn’t going to do more damage.

Example — beer or wine.

Beer or wine have about 200 calories per serving.  But are you taking into account the amount of sugar(s) in the product?  So, the added sugar will eventually turn into fat because it’s not being used.  So, it gets stored in your fat cells.

Where am I getting at?

If you have 1 drink at the end of the day during the week, and a couple of drinks on Saturday evening, then you are drinking almost 1,400 calories in one week — on top of your normal calories during the week to simply function, so 2,000 calories per day.

So, you’re putting on close to, if not more then a 1/2 pound of fat per week.  Do that for 52 weeks… And, you’re overweight by nearly 25 pounds, if not more.

And, that’s if you actually eat a healthy, balanced diet throughout the week, train at a personal training studio, and stay active on the weekends.

Get the picture?

We Love Cheat Days!

This is why Summit Fit Dojo encourages their clients to have 1 cheat day per week.  Learn to curve and master your cravings by eating healthy all week, consuming plenty of water, and snack on nutrition foods between meals.  Then, on a Friday or Saturday night,  indulge in something sweet / savory.  You’ve “earned” it!

One Drink Per Day Will Keep The…

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Counting Calories During Summer Fun Days http://www.summitfitdojo.com/counting-calories-during-summer-fun-days/ http://www.summitfitdojo.com/counting-calories-during-summer-fun-days/#comments Fri, 13 Jun 2014 08:00:10 +0000 http://www.summitfitdojo.com/?p=4803

It’s already June in Colorado.  And what does that mean? Fun lawn games at the park or one of your friends house, such as washers, corn hole, ladders, bocce ball, or anything else. And, a lot of the times the house rules are that you…

Counting Calories During Summer Fun Days

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It’s already June in Colorado.  And what does that mean?

Fun lawn games at the park or one of your friends house, such as washers, corn hole, ladders, bocce ball, or anything else.

And, a lot of the times the house rules are that you MUST have an alcoholic beverage in your hand.  It supposedly evens out the playing field…  From my understanding, I believe these are rules that have carried over from college.

Couple the lawn games with a nice, greasy burger or bratwurst with all the fixings, and a variety of side dishes such as potato salad, chips, dips, and the “healthy” veggie tray with ranch —  and you have a recipe for 2,000+ calories in less then 6 hours!

Mind you, the average calorie intake for an American should be approximately 2,000.

Don’t believe us?

Rough Estimate of Calories During Summer Fun Days

  • Hamburger w/fixings – 500 calories
  • Bratwurst w/fixings – 300 calories
  • Potato Salad (1 serving) – 400 calories
  • Potato Chips (1 oz) – 150 calories (we know you can’t just have one)  Most would have 3 to 5 ounces in this case…
  • Chocolate Chip Cookie (only 1) – 75 calories
  • Beer (12 oz can) – 200 calories
  • Mixed Drink (6 oz) – 250 calories (this includes the mixed drink and shot, and we all know it’s not 6 ounces)

When you add this up, it comes to 1,875 calories — and that’s if you actually ONLY have one of each.  Nothing more.  Again, we know that’s not realistic.

The point of all this is to educate our clients that consuming all of these fun and enjoyable foods and drinks will hinder your goal of achieving fitness success — the main reason why our clients join one of Summit Fit Dojo’s personal training fitness programs.

Are we trying to make you feel guilty?

Well, if we did – AWESOME!  But in all reality, no we are not trying to make you feel bad.  In all actuality, we encourage our clients to have 1 cheat day per week.  That way they have an opportunity to enjoy themselves.  The only issue is that 1 cheat day turns into 2.  Then 3.  And finally 7.

How Do You Resist The Temptations?

Well, it’s not easy, but the best way to resist some of these temptations is to simply eat and drink healthy meals before you go to the event.  So, that you don’t overindulge in all the goodies.

Or, you can bring some healthy food choices, such as a salad or fruit bowl.  Yes, it’s not the same, but you’re still hanging out with your friends.

You can also skip the buns — which carry a ton of calories and other ingredients bad for the body.

Another way is to track your meals with a food log, like the one’s we offer at Summit Fit Dojo.  That way, when you record all the stuff you ate, you begin to feel slightly guilty because you are writing down your meals.  It then makes you want to make changes and adjustments to your overall diet.

And, if you need assistance with your nutrition, Summit Fit Dojo has a nutritional coaching program that has been proven to give results in just 30 days.

So, enjoy your 1 cheat day during the week, but make wise & healthy food choices throughout the week, so you feel like you’ve “earned” your cheat!

Counting Calories During Summer Fun Days

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