Fitness & Performance Training in Mount Airy, Chestnut Hill, Philadelphia-Urban Athlete

Monday Morning Quarterback…Giant Victory

Pamela — Mon, 06 Feb 2012 04:46:36 +0000

Yes, it’s an intentional Giant and not Giants, just in case Sam is lurking on the blog. Any thoughts on last night’s game, half time show, or the commercials??

What was your favorite commercial?

Monday Workout:

3 Rounds of:

15 Mountain Climber Push Up Combo
30 Hand to Hand Swings
15 Scapular Pull Ups
30 Squat Thrusts
15 Stability Ball Hip Bridges
30 Ring Rows

Sports Saturdays

Pamela — Sat, 04 Feb 2012 12:41:58 +0000

Complete each exercise for 40 seconds, rest 20 seconds between exercises, complete 5 rounds:

-Snatches
-Plank
-Punch Press
-Reverse Lunges
-MEdicine Ball Partner Drills

Working Out for the Weekend

Pamela — Fri, 03 Feb 2012 04:47:59 +0000

Here’s your Friday surprise… Since I overlooked the 1st of the month, we’ll do our bottom to bottom tabata squats today!

1a – Single Leg Deadlift 5 x 5/5
1b – High Windmill 5 x 5/5

2a – Lateral Lunge 5 x 5/5
2b – Kettlebell Swings 5 x 15

3a – Super Planks 3 x 10/10
3b – Weighted Inch Worms 3 x 10

That Makes It Harder…

Pamela — Thu, 02 Feb 2012 04:16:50 +0000

I didn’t coin the phrase, but for those who have said it (in the workout environment) you know exactly what this slogan stands for!

Check out more designs by visiting our online apparel store. Want your next Urban Athlete shirt to say something specific? Tell us what it is, and you might just be able to wear your Urban Athlete saying ’round town.

Thursday’s Workout:

Reminder that the 6:00am class on Thursday is yoga, a great way to compliment your typical high-intensity early morning workout.

1a) Bulgarian Split Squats 5 x 5/5
1b) Wall Sits 5 x 45 seconds
1c) Double Press 5 x 5

2a) Suitcase Deadlift 3 x 3/3
2b) Dips 3 x 5
2c) Supermans 3 x 12
2d) Landmine Presses 3 x 5/5

Hump Day Workouts

Pamela — Wed, 01 Feb 2012 03:43:37 +0000

Team Workout

You will work in teams of 3-4 people to complete the following:

50 Pull Ups
5,000m Row
200 Jump Squats
200 Stability Ball Exchanges
200 Band Push Ups

You’re FLAGged!

Pamela — Tue, 31 Jan 2012 04:48:02 +0000

You may have seen postings about the FLAG program at Urban Athlete, but you might not know exactly what it’s all about. Several months ago we launched FLAG (Fat Loss Accountability Group) at Urban Athlete. The group meets twice a month to discuss successes, challenges, and anything else that pertains to weight-loss and exercise. In addition to the twice a month meetings the group also checks-in online (in a private forum) at least once a week, reporting in on the week’s events.

Some additional perks of the FLAG program: how-to cooking classes both at Avenida and with Pamela, modifications to nutrition that needs tweaked, additional support system and recipe shares.

Tuesday’s Workout:

3 rounds of 20 reps each of:

Woodchoppers
Ring Rows
Band Rotations
Box Jumps
Swings
Double Push Presses

Finish up with some planks!

Nutrition 1

Pamela — Mon, 30 Jan 2012 03:04:41 +0000

Post workout recovery is crucialtraining weight loss or performance training program. Your body needs a combination of carbohydrates and proteins to fuel itself and repair muscle breakdown.

Typically whole foods are our best option when choosing which foods to eat. However post workout meals are best found in a liquid form because the nutrients are easier absorbed into the body. A good 2:1 carbohydrate:protein ratio is preferable.

Monday Workout:

Complete 2 minutes of various agility ladder drills followed by 1 minute of plank for 4 back to back rounds.

Then…

30 seconds on / 15 seconds off x 4 rounds:

Weighted T-Rotations
Double Front Squats
Overhead Reverse Lunges
Divebomber Push Ups
Hanging Straight Leg Raises

Sports Saturdays

Pamela — Sat, 28 Jan 2012 05:04:36 +0000

Complete 4 – 6 rounds of:

-15 Kettlebell High Pulls
-10 Contralateral Push Ups
-5/5 Lateral Step Ups
-10/10 Paloff Press
-10 Squat Thrusts
-10/10 Single Leg Reach

Working Out for the Weekend

Pamela — Fri, 27 Jan 2012 04:24:07 +0000

Complete each exercise for 30 seconds, rest 30 seconds between exercises, complete a total of 4 rounds of:

-Box Jumps
-Sots Press
-Pikes
-Medicine Ball Cleans
-Bent Arm Holds
-Double Overhead Holds

Pamela — Thu, 26 Jan 2012 12:18:57 +0000

The results of the cooking class for the FLAG program went well last night. One of the recipes:

Quinoa Patties
2 cups cooked black or red quinoa
4oz goat cheese
1 egg white
1/2 cup chopped pecans
salt to taste

Mix the above ingredients, form into 1-2 inch balls or patties, bake at 375 for 10 minutes.

Thursday Workout

1a) Racked Step Up w/ Reverse Lunge 4 x 5/5
1b) Vertical Press 4 x 5/5

2a) Full Contact Twist 3 x 8/8
2b) Stability Ball Exchange 3 x 12
2c) Upper Body Step Up 3 x 8/8

3a) Figure 8s 3 x 8/8
3b) Band Rows 3 x 12