Universal Fitness

MAKE YOUR COMMUTE INTO A WORKOUT! Interested in efficiency? Combine your commute into a workout!  In addition, save money via the tax benefit offered by the federal government. To learn more about this benefit check out the links below. Bicycle Commuter Benefit: https://www.sfbike.org/our-work/bikes-business/bicycle-commuter-benefit/ The Bicycle Commuter Tax Provision: http://www.biketoworkinfo.org/resources/rsc_tax.cfm

THE TAMPERER, feat MAYA "IF YOU BUY THIS RECORD"

PREPARE LUNCH IN LESS THAN 5 MINUTES! On the go? This lunch is healthy and takes just under 5 minutes to prepare. It focuses on Natural "whole" ingredients and portion control. I prefer to fix and/or bring my own meals so that I can control the amount of additives and portions that I eat. I have noticed that a small bag of chips includes 3 servings!  Wow!  Therefore, I like to make my own. LUNCH IN A FLASH:   Non Gluten Sour-Dough Bread Fresh Cut Roma Tomatoes Natural Creamy Peanut Butter w/ Grape Jam Stone Ground Tortilla Chips Plain Yogurt with Frozen Blueberries (not pictured) I buy plain  yogurt in a large tub and add my own fruit and sweetener.  I like blueberries because they are high in anti-oxidants and found frozen.

TOTAL BODY "CIRCUIT" ROUTINE FOR A QUICKIE TRY THIS ROUTINE:  2-4 sets 12-15 Reps PLANK:  (above photo) Side plank with feet on stability ball :30 seconds each side DUMBBELLS: Stability Ball Wall Squats to Bicep Curls to Overhead Press Stability Ball Chest Press Super Set with a Skull Crusher BARBELL: Bent over Row Super Set with Burpee's 12-15 ABS/BACK Decline Leg lifts to failure Hypertension to failure (stability ball optional) PUSH UPS Push-ups to failure with feet on Stability Ball REPEAT 2-3 times Rx =  A WORKOUT!

Join me at the Annual 5K Mustache Dache San Francisco; Sunday November 16th in  Golden Gate   Park !  The event in association with Movemeber raises funds and awareness for men's health including testicular and prostate cancer.  Beer garden, live music and more. Join Team Active when registering and receive $10 off the registration fee!   http://mustachedache.com/san-francisco/  See you there!

ATTACK BODY FAT THROUGH JOGGING! Jogging is one of the best ways to stay fit.  It is also a very efficient exercise for burning calories.  To estimate the amount of calories burned during a jogging / run session utilize the "Net Calorie" burn formula: “0.63 x (weight lbs) X  total number of miles ran.”  This "net calorie" formula measures calories burned minus basal metabolic rate/metabolism. This is considered the best way to estimate actual calories burned. Example: for a 150 pound male or female jogger who just completed a 5 mile run. The calculation would be: .63 X 150 lbs = 94.50 94.50 X 5 = 472.5 Calories Burned Jogging outdoors will typically burn 5 percent more calories than running indoors.  However, jogging in water burns twice  as many calories per minute as that on land!  Reference: For more information check out the full article here:  http://www.ehow.com/about_5435940_many-calories-burned-jogging-miles.html http://www.r

JOURNEY: "DON'T STOP BELIEVING" VIDEO: STAR TREK 2009 TRIBUTE

PERFORM 1-2 sets for 10-­12 reps CHEST/BICEPS/LEGS/CORE Stability Ball Barbell Bench Press Super-set with push-ups to failure BACK/LEGS/CORE Squat to Bent over row with barbell Super-set with 12 box jumps SHOULDERS/LEGS/CORE Squat to Shoulder Press with barbell Super-set with step-up to balance, 6 each leg BICEPS/LEGS/CORE Squats to Bicep curls Super-set with 12 box jumps and 6 step ­ ups (no weight) ABS: to failure Decline leg raises/flutter kicks Crunches

MADONNA "REVOLVER"

Ke$ha: Take it Off George Thorogood and the Destroyers: Bad to the Bone Madonna: Girl Gone Wild Marilyn Manson: Personal Jesus Kazaky: Crazy Law Joan Jett: Do You Wanna Touch Me Scissor Sisters: Keep Your Shoes On Paul Lekakis: Boom Boom Boom Lady Gaga: Bad Romance Garbage: Bad Boyfriend Madonna: Celebration Eurythmics: Would I Lie To You The Sound Of Arrows: Into The Clouds Boys Don't Cry: I Wanna Be a Cowboy

pic via  The-Save-Room CHECK OUT THIS LIST OF SUPERPOWER FOODS http://www.menshealth.com/mhlists/nutritious_foods_for_a_healthy_body/printer.php

  High in Vitamin D, a vitamin that helps to boost immune system and testosterone function and production.  Cauliflower is an excellent substitution for white rice, or potatoes.     Cauliflower equals:   27 calories per cup Potato equals:          116 calories per cup White Rice equals:   199 calories per cup Check out this article for more info:   http://www.mensfitness.com/nutrition/what-to-eat/fit-food-the-benefits-of-cauliflower Reference: 1. Cauliflower info:   https://www.google.com/webhp?sourceid=chrome-instant&rlz=1CAACAJ_enUS607US607&ion=1&espv=2&ie=UTF-8#q=cauliflower%20calories 2. Potato info:   https://www.google.com/webhp?sourceid=chrome-instant&rlz=1CAACAJ_enUS607US607&ion=1&espv=2&ie=UTF-8#q=Potato+calories 3. White Rice Info:  https://www.google.com/webhp?sourceid=chrome-instant&rlz=1CAACAJ_enUS607US607&ion=1&espv=2&ie=UTF-8#q=white+rice+calories

Taylor Swift: "Shake it Off"    http://youtu.be/nfWlot6h_JM

For this workout I competed 2 sets of parallel bar arm-walks, parallel bar bicep curls, parallel bar dips and push-ups. Plus, 1 set chin-ups and balance jumps. I finished this workout with a 1 mile jog which included 1/4 lap backward jogging intervals.

This post includes a video clip of triathletes from the Oakland Triathlon.  I volunteered as a "course marshal" over Labor Day weekend and added to my free t-shirt collection.  Note: I didn't skip my workouts over the weekend. I took an body-weight exercise class on Friday and completed a 3 mile run/walk on Saturday.  

MY NEW T-SHIRT!  I am volunteering for the Oakland Triathlon on Sunday.  My role = Course Marshall.  http://www.oaklandtri.com

NEVER LOOK BACK!

Today I went for beach workout in the sand at Ocean Beach in San Francisco, California. My total time for this workout was a little over an hour. I had trouble tracking total time with my stopwatch today.       WARM-UP: 5 minute fitness walk in sand along shoreline ENDURANCE ACTIVITY:  ~ 25 minute jog along shoreline ~ 20 minute sand dune/hill climbing intervals: 3 short, 3 long BALANCE STABILITY: Backward jogging in sand along shoreline about 1/4 mile COOL DOWN:  5-10 minute walk backward walk up small dune  VIDEO: CARDIO BEACH  WORKOUT 

Today I went to the University of California Berkeley "Edwards Stadium" for a workout.   WARM-UP: 20 minute Fitness Walk 1 mile jog around track CORE BALANCE STABILITY Backward jogging 1/4 mile (once around track) ENDURANCE ACTIVITY:  Stair climbing circuit, 6 sets: 3 sets of stair stepping (jogging up stairs) 3 sets of stair squat jumps COOL DOWN:  Core: push-up to side plank: 10 reps Leg lifts to failure pelvic lifts to failure static stretching 20 minute fitness walk home VIDEO: OUTDOOR STAIR STEPPING CIRCUIT

Jump squats, push-ups, core leg kicks

Backward balance walk

Sunday August 10th TOTAL BODY ENDURANCE TRAINING Warm-up:  Fitness Walk (see video) Core Stability: Backward "Beam" walk (see video) Strength: Pushups and squat jumps 1 set to failure FITNESS WALK:                            CHECK OUT MY YOUTUBE CHANNEL: https://www.youtube.com/user/universalfitnessinfo/home

DIET:   For my diet, I tend to focus on eating "whole" foods.  I try to avoid processed foods as much as possible.  Fresh meats, fruits and vegetables, pasta and liquid protein that I get from dairy sources such as milk or yogurt. WORKOUT: For my workouts, I tend to focus on endurance and body-weight training.  These two methods of training can be combined in the form of a circuit routine.  I tend to add the body-weight portion to my outdoor jogs/runs.  I've included a video I found on YouTube that highlights body-weight training.  Check out my YouTube channel for more ideas.   https://www.youtube.com/channel/UCE3mkSbAkUVAK6enKYXvtOQ Try two or three sets of this 5-minute circuit routine!

Check out my profile on Thumbtack: Universal Fitness Training

     

Seeking a new or alternative fitness routine or goal? Why not try endurance sports?  Check out this article for benefits of endurance training.  http://www.lifehack.org/articles/lifestyle/top-10-benefits-endurance-training.html

WATCH WHAT YOU DRINK? THE CALORIES WILL ADD UP QUICKER THAN YOU THINK! Are you aware that your favorite beverage may be adding excessive calories to your daily caloric intake? Most people try to reduce their calorie intake by focusing on food, however, another way to cut calories may be to RETHINK your drink.   (Check out this link for more info. Including calorie counts and alternatives for some favorite beverages)   http://www.cdc.gov/healthyweight/healthy_eating/drinks.html

New Study: Exercise Can Save Your Brain if You're HIV-Positive | HIVPlusMag.com

LEG WORKOUT Went inside gym for this workout.  I haven't worked legs with weights for a while and so decided not to go heavy to help avoid injury.  Completed the following exercises: WARM-UP 1 mile run 5 minutes backward jog/walk ACTIVITY 2 sets each with 20lb dumbbells: Lunges Squats to arm curls to overhead press Single leg deadlifts 1 set each: Seated Leg Press (110lbs) Reverse leg press (50lbs) COOL DOWN 5 minutes elliptical trainer

45 minute jog outdoors along bike/running path to Berkeley, CA. Great day...before storm hits. We're bracing for a winter storm out here. 1-2 inches of rain possible.

by Mike Hupertz The ACSM recommends 30 minutes of moderate intensity exercise for 5 days per week; or, 20 minutes of more vigorous intensity exercise for 3 days per week. How do I measure whether my activity is moderate intensity exercise vs. vigorous intensity exercise?  Maintain intensity via Target Heart Rate Zone. Moderate Intensity: 50-70% of Max Heart Rate [(220- age)X.50] - [(220-ageX.70] Ex. 40 year old: 220-40 = 180X.5 = 90; 180X.7 = 126 Target Heart Rate Zone for Moderate intensity = 90-126 beats per minute Vigorous Intensity:  70-85% of Max Heart Rate [(220- age)X.70] - [(220-ageX.85] Ex. 40 year old: 220-40 = 180X.7 = 126; 180X.85 = 153 Target Heart Rate Zone for Vigorous intensity = 126-153 beats per minute Another thing to remember in your exercise program is calories! (1 lb of fat = 3500 calories). The exrx.net website reports that the ACSM recommendation for caloric expenditure from exercise is 1000 calories per week. That equals about 200 calorie