ShapeUp Personal Training

Hi guys, it has been a while but welcome back :) To begin your summer, start thinking about a plan you may have in mind: weight loss, muscle building, definition, or a personal objective! If you have questions or would like a free consultation, feel free to contact me at (802)324-2302

shout out to Steve Estabrook, we're just getting started. Next year you'll take that top spot!

Vittoria ESC BOX Components Showdown at Sugarbush, VT - Enduro and Downhill Race Report - Pinkbike It was another dual event weekend with racers taking on DH and Enduro races at Sugarbush Vermont.

Good morning, rise and grind people! Wondering if anybody is working on a specific goal or challenged by restrictions in their body? Post what you're working on and I'll throw some tips your way.

Health is one of those things we take for granted until it starts declining. Whatever your health goal or current fitness level there are small things you can do every day to stack the odds on your favor. Move with purpose and mind your posture. In the end it equals better health and improved athletic performance.

In an attempt to motivate myself to use social media more I am going to start posting daily tips and thoughts. I will stick to mostly basics and
occasionally delve into more advanced techniques.

Today's tip is based on a ubiquitous problem area. Lumbo pelvic hip complex restrictions are so common today that I recently created a separate homework sheet for my clients. If you have tight hip flexors, weak glutes, or sit for long periods you should be working proactively to maintain the health of your body.

We all have pretty similar bodies as far as joint and muscle connections go. If you want yours to function properly and last a lifetime start paying attention to the positions (good or bad) that you hold throughout your day. Be unrelenting in your pursuit of perfect form when training, it is the time you set aside to develop and reinforce good movement patterns. Do this in conjunction with increased awareness of your movements in daily life and you'll be amazed how good you can feel. As always it is the quality of movement rather than the quantity of movement that matters, check your form and posture often, if either are lacking reset or rest.

Being healthy and feeling good in your own skin pays dividends every minute of every day. I've been slacking on the gym but have managed to get outside and stay active. Remember to stay hydrated and enjoy the beautiful weather!

So far really liking the anti-inflammatory diet. I consistently have more energy, feel less bloated, and more mentally focused. B

Today is leg day folks, prepare for an epic battle!

Dynamic warm up and flexibility work to start

3 sets each of the following done circuit style.

Circuit 1
Leg press pyramids - start light, finish heavy
Static lunges - 15 per leg
Sine leg directional squat - 3 x through per leg

Circuit 2
Quad extensions - 15 reps
Weighted step ups - 15 per leg
Box jumps - 15 reps

Circuit 3
Single leg hip raises - 15 reps per leg
Goblet squats - 15 reps
Band resisted sprints - 100 yards per round

Circuit 4
Mountain climbers - 60 seconds
Plank on s.ball - 60 seconds
Side plank - 60 seconds

Cool down/stretch

Getting ready for spring and cleaning up my nutrition. Trying an anti-inflammatory diet. Will keep you posted on results but so far I feel great.

Not worried about losing weight or anything, just want to feel and perform better.

Back and shoulders: (stabilization focus)

T-bar bent over row - 3 sets of 12-15 reps
M.Ball single leg seated overhead press - 3 sets 10 reps per leg
Seated wide grip row - 3 sets 15 reps

Bosu balance lateral cable raise - 3 sets of 12-15 reps
Single leg cable row - 3 sets of 12 reps
3 way shoulder circuit - 3 sets of 10 each

Wide scap rear fly - 3 sets of 15
Face pulls - 3 sets of 15
Barbell catch/extension - 3 sets of 10 per side

High trap pull - 2 sets of 12-15
Trap/scap high sweep - 2 sets of 10

Slacker workout today, got talking:

Heavy dumbbell bench press - 3 sets of 15
Alternating plyo push up - 3 sets of 20
Dumbbell bench flies - 3 sets of 15

Alternating compound single leg kettle bell swing - 3 sets of 20
Leaning tricep extensions - 3 sets of 15

Will hit up some cardio/yoga tomorrow.