Peter’s Fit Labs Vlog Ep. 4: Protein & Milk
Be sure to check out all of the cool articles, websites and the new recipe this week in the description below the YouTube video! Comment! Like! SUBSCRIBE!
Thanks guys!
The Executive Circuit
February 2, 2013 By Leave a Comment
The Executive Circuit
This is one of Peter’s favorite workouts due to its simplicity and it sure fire effectiveness! It’s something we picked up from Olympic Coach Charles Poliquin. The “Executive Circuit is made up of FOUR exercises:
1. The Split Squat, front foot elevated:
Put one foot up on a low platform and the other behind you in a split stance position.
Lower your body down and forward so that your front knee drives forward, past your toes. Then push up and back to return to the start position.
2. Incline Dumbbell Chest Press, neutral grip:
Choose and inclined position on a free standing bench and hold the dumbbells on your chest with your palms facing one another so that your forearms are perpendicular to the floor
Press the dumbbells to the ceiling, traveling slightly backward on your way up so that your entire arm is perpendicular to the floor once your elbows are completely extended.
3. The Back Squat:
Place the barbell on your back (not the back of your neck) and grip the bar so that your forearms stay perpendicular to the floor (elbows pointing straight down).
Slowly descend into a squatted position as far as you feel comfortable, keeping your forearms pointed toward the floor and your spine (including your neck) aligned while in motion. Try to make sure your hips and knees bend simultaneously so you don’t put excess pressure on your knees or lower back. Then stand and repeat.
4. The Pull Up, neutral grip
Grip the bars so that your palms face one another in the hang position.
Pull yourself up, bringing your shoulders up to your hands. Repeat.
The Pull Up can also be assisted by a rubber band or your buddy holding you by the feet.
Work your way through all four exercises in that order for 1 set.
Rep/Set Scheme:
Reps:8-10
Sets:2-4
rest 60-90seconds between exercises and 120seconds between sets
Perform this workout 2x/week over a 4 week period.
Week 1 = 2 sets
Week 2 = 3 sets
Week 3 = 4 sets
Week 4 = 4 sets
Let us know how you do in the comment section below!
Peter Journal: week 2
February 2, 2013 By Leave a Comment
There are a few things that don’t exactly follow the guidelines here, but as I said “I will be brutally honest!”
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Peter’s Vlog: Fat, Sugar, and Photo Bombs
February 2, 2013 By Leave a Comment
A whole lot to talk about this week! A closer look at one of our diet rules, one of Peter’s favorite work outs and everything else that went on this week.
Peter, addresses a few of the commonly asked questions about unsaturated fats and sugar. Watch the video and then feel free to comment below!
Congratulations to Lou Lou White on a stellar performance at the Cosmopolitan in the City Center on The Strip here in Vegas! What a show she put on!
Ep. 2 Peter’s Fit Labs Vlog: The Rules
January 26, 2013 By Leave a Comment
What’s up guys!
In this week’s vlog I list the rules of dieting and exercise and give you a look at my journal. I list the rules with a little explanation, but I will be diving deeper into the reason’s behind them in future vlogs, so don’t worry. Of course, you can always ask questions in the comments and I will address them or maybe even use them as a topic in the next video!
Links:
Bristol
Pics of my journal
Flat Butt Syndrome (Treadmills and Steppers)
Recipe – Coconut Shrimp
And in regard to treadmills, steppers and elliptical machines we do have some in Studio 222 (current home of the Fit labs), but as we are preparing to move into a Fit Labs owned facility they’ll be disappearing and replaced with rowers and Airdyne Bikes 🙂
This Week’s Question:
“What exercise do you HATE and why?
I always try to make things fun for my clients and find it interesting to find out what exercises they hate doing (and I’ve heard some crazy reasons as to why). So give me yours!
Flat Butt Syndrome!
January 22, 2013 By Leave a Comment
1. Treadmill, Steppers Ellipticals…oh my!
The first thing most people do when looking to lose a couple pounds is…??? Cardio, right!? And that means get a gym membership and plan on hopping on a “cardio machine” for 45 minutes a day.
STOP! NO! DON’T!
Simply put, treadmills, ellipticals, and Stairmasters are just no good for you and are contradictory to what you are trying to accomplish. Here are a few reasons why treadmills, ellipticals and steppers make you weaker, slower, and fatter!
Let’s take treadmills for instance:
1. “Flat butt syndrome” as we like to call it. Your body uses the muscles in the butt and the back of your legs to propel you forward when walking or running. Now envision yourself on a treadmill. Though the movements you are making seem to be identical to walking or running in a park, something is very different. The ground is essentially pulling you forward. In this situation the muscles in your butt and hamstrings don’t have to propel you forward. Over time if you are an avid treadmill runner or a Stairmaster enthusiast those muscles you thought you were toning back there are actually withering away because they’re not being used, allowing for some really saggy butt cheeks, hence flat butt syndrome.”
2. It messes with your senses! Everyone experiences “sea legs” when getting off of a treadmill. That near-dizzy, slightly uncoordinated feeling which seems to wear off after a minute or so is exactly what we’re talking about. No matter how much you run on a treadmill there’s no escaping it. This is caused by certain sensory systems becoming confused by the activity. You’re running, and even though we are intelligent human beings with sophisticated brains able to comprehend the fact that we are on a machine, your eyes cannot. Mixed signals are sent to the brain from the visual system because your body is running and nothing is passing you by. Another sensory system, the vestibular, works closely with the visual system and is responsible for balance. It senses the ground you stand on and sends messages to the brain telling you how to adjust your balance so you don’t fall over (and it’s having a really tough time doing so on this strange machine). When you get off of the treadmill your body is suddenly hit with reality and it takes a minute to readjust. This whole process totally freaks out the nervous system making you weaker, slower, and more susceptible to pain and injury.
3. They’re BORING!!! Go outside! Take in some scenery! It’s overall better for your body and more fun. Let us worry about teaching you how to prevent those joint problems people assume they suffer from running outdoors.
So look, if you don’t ever exercise consistently and you decide to start by running on a treadmill six times a weak, of course you’ll see some change in your body… for maybe the first month. But you’ll suffer the consequences! So if you’re serious about shaping up come in or click here for a FREE EVALUATION at The Fit Labs. Everyone needs a trainer so get in the Lab!
Our New YouTube Channel and Peter’s 1st Vlog Episode!
January 19, 2013 By Leave a Comment
Link to the Fit Labs Youtube Channel!
We have launched our youtube channel “FitLabs” and Peter has begun his vlog. Here you’ll find dieting tips, interesting topics of discussion, recipes, some motivational support, and maybe a few laughs. Keep in touch with us by following along with Peter Pinto and commenting on his posts!