Happy Thanksgiving

Workout of the day.
Or walk for 30 minutes
Have Thanksgiving dinner
Then run
Or walk for 30 more minutes

WOTD ( workout of the day)

Push ups X 10
DB row X 10 each arm
2 min fast cardio
*repeat 3X times

Daves abs :
Sit ups X 25
Double crunch X 20
Plank 1 min
Cardio 2 min
* repeat 3X times

WOTD ( workout of the day)

Cardio!
1 minutes on the elliptical as hard as you can
1 minutes on the Stairmaster as hard as you can
1 minute on the rowing machine as fast as you can
1 minute on the bicycle as fast as you can

* complete 10 rounds with out any rest between each machine

WOTD ( workout of the day)

Goblet squats on body #25 X 20
Golf ball pick up #25 X 20 each leg
Single leg supine bridge  1 min each leg
Pull up/ burpee X 10

* circuit complete one set of each exercise without rest then do 10 push ups. Rest 1min. Then start round 2, complete 4 rounds.

WOTD ( workout of the day)

Upper body step ups X 1min
Stability ball medicine ball sit up  X 1 min
ab dolly X 1 min
Isometric squat with scap retracted X 1 min
Prone clipboard chest fly X 1min

* complete 1 round

then complete 1 set of Tabatha's squats( squat as fast as you can for 20sec/ rest 10sec). After your 1st round complete all exercises again, followed by 2 X Tabatha's squats. Round 3 = all exercises and 3X Tabatha's squats. Continue and see how many rounds you can complete??? Post your results.

WOTD (workout or the day)

Upper body!

TRX triceps X 20
Bench press X 20
Push ups on bosu or Indo board X20
Dips X20
TRX biceps X20
"V" bar row X20
Pull ups X 10
Rowing machine 5min

* repeat X3

WOTD ( Workout of the day)

Run or walk outside for 45 min

WOTD ( workout of the day)

Bulgarian squats X 20 each leg
Reverse lunge curl press ( foot on clipboard)  X 10 each leg
Stability ball single arm chest press X 15 each arm
Dumbbell row X 20 each arm
bike standing single leg pedal 1 min each leg

* repeat X3 as a circuit

Abs

WOTD (workout of the day)

Partner stability ball sit up toss and catch with medicine ball. ( see photos)  X 1min

Partner leg toss/ leg  lifts( see photos)
X 1min

Sit ups X 1 min

* repeat for 12 min

WOTD (Workout Of The Day)

Easy day! (Really)

30 min cardio of your choice(bike, treadmill, elliptical, stair master, rowing)

WOTD (workout of the day)

Quick 20 min workout!

10X Burpees
10X Push ups
10X squats
10X Pull ups

* repeat as many times as possible for 20 min. Then post how many rounds you completed!

Cold season

Okay I have a cold! But I won't let it win!
Here's why:

I am eating tons of fresh fruit and vegetables .... I am serious TONS!

I am drinking 96 oz of water.  everyday.

I am limiting my caffeine intake.

I washed all my bedding.

I am getting 8+ hours of sleep.

I am washing my hands frequently.

And last but not least, I am still exercising.  Not strenuous, mostly light cardiovascular ( easy run or bike).

WOTD (Workout Of The Day)

This is a fat burner!

Warm up 5 min Cardio of your choice.

10 push ups
10 squats
5 pull ups(or rows)
20 crunches
4 min HARD cardio of your choice( when I say hard that means work your butt off!)
1 min easy cardio

* repeat 4 times, NO REST BETWEEN SETS OR EXERCISES!

WOTD

Cardio attack....
Bike 20 min (1 min hard, 1 min easy)
Then run!
Running 20 min (1 min hard, 1 min easy)

WOTD Workout of the day

Warm up for 20 to 30 minutes on a bicycle.

5 Minutes Of Hell!

Pick a weight that you can perform 10 to 12 repetitions for each exercise.
Squats X 6 reps
Bench press X 6 reps
* complete 1 set of each exercise  with good form, then without rest start all over again continue for 5 minutes.
Rest 1 minute.

Lunges (body weight ) X 10
Sit ups X 20
* complete 1 set of each exercise with good form, then without rest start all over again continue for 5 minutes.
Rest 1 minute.

Single leg Dead lifts (body Weight) X 10 each leg
Supine hip bridge X20
* complete 1 set of each exercise with good form, then without rest start all over again continue for 5 minutes.

Great job!
Stretch..
Hamstrings, quads, chest cold all stretches for 30 sec and complete 2 sets

 

WOTD

Repeat as many times as possible for 30min

Jump rope X 1min
Pow's (isometric squat with arms over head) X 1min
Single arm chest press on stability ball X1 min
Dbl crunches X 1 min
Burpee with a pull Up X 10

WOTD

Okay today's workout very simple....
Run or walk 3-5 miles
Then Daves abs:
Crunches.. 3x30
Bicycles ... 3x30
Planks ... 3x 1min
Daves abs is a circuit!.

Workout of the day:

Bosu "V" ups with MB
Bosu squats
Single leg supine hip bridge
Bosu Mt. Climbers
Ski jumps on Bosu
Bosu moguls
Crunches
Abdominal bicycles
50 reps for each, followed by a 30 min run

Workout of the day.... "With dumbbells" Alt lunge curl press X1 min Rennigade rows X1 min Burpees X1 min Repeat as a circuit for three rounds. * to make it more difficult run 5 min(7 min mile) between each round

Is your slow metabolism to blame for weight gain?

You're working out and eating well, but just can't seem to lose weight. Could a slow metabolism be keeping you from your weight-loss goals? It just might.

What is your metabolism and what relationship does it have to weight gain? Can you speed up your metabolism to help your body burn more calories? Hang on tight, ‘cause you're heading for a crash course in metabolism!

What is Metabolism?
The calories in your food or beverages combine with oxygen and create the energy necessary for your body to function. Metabolism is the complex, biochemical process in which your body takes what you eat and drink and converts it into energy. Your metabolism is constantly at work, even during rest and sleep when your body needs energy to breath, circulate blood, adjust hormones, repair cells, and grow new cells.

Your basal metabolic rate is the amount of calories it takes for your body to perform its basic functions. It affects how much energy your body needs to do its job and helps determine the number of calories you'll burn each day. Many factors play a role in your basal metabolic rate.

The first is your body composition and size. Larger people and those with more muscle mass burn more calories even while resting. This means overweight people usually have a faster metabolic rate than their thinner peers.

The second factor affecting your metabolic rate is your sex. Men generally have more muscle and less fat and therefore burn more calories, giving them the advantage when it comes to metabolic rate.

Third, your metabolic rate changes with age. The older you are, the less muscle you're likely to have. As a result, you burn calories slower.

Besides your basal metabolic rate, the amount of physical activity you get and the way your body digests and processes food determines how many calories you burn. While many factors go into your metabolism, the most variable is physical activity. However, exercise also makes the most difference in the number of calories you burn, so amp up your exercise and watch your metabolism rise as well.

Slow Metabolism = Weight Gain?
Contrary to popular belief, a slow metabolism rarely causes excess weight gain. While it would be easy to blame your weight on a slow metabolism, the most likely culprit behind those extra pounds is the amount of calories you consume versus the amount of calories you expend in physical activity. When you eat more calories than you expend, your body stores that away as fat.

Your metabolism is a natural process, and your body balances your metabolism to meet your individual energy needs. This is made clear when folks jump into a starvation diet. When you don't eat, your body slows down the metabolizing processes to conserve calories and energy to survive.

You don't have much control over your metabolism, but you can control the number of calories you burn during exercise. The more activity you perform, the more calories you burn.

You may think a thin person has a faster metabolism, but they're usually just more active.

Having a slow metabolism is rare, and it usually doesn't cause obesity. Medical conditions such as hypothyroidism and Cushing's syndrome may slow metabolism and lead to weight gain. But for the most part, the factors that contribute to weight gain include consuming too many calories, genetics, family history, unhealthy habits such as too little sleep or not eating breakfast, and certain medications.

If you want to kick-start your metabolism with challenging progressive workouts then call or email me today to get started.

Grocery Store Tour? Weight Loss Challenge update

Good Morning everyone.



First I want to announce a Grocery Store tour. This an informational tour of Super One Foods in Hayden Idaho. If you have questions about what fruit to buy (organic vs pesticides grown). Where to find the best deals, and any other questions you might have about shopping for a healthy diet.

Everyone is welcome to join. Times are 4:30 pm or 6:00 pm Thursday February 2nd, 2012.

Please rsvp with me by phone (208)457-2726 or email davedutro@gmail.com by 2/2/12 12pm. If I have a big enough response I will add more tours.



Okay here is an update on the weight loss/ fitness challenge. After two weeks we have had over 90 lbs of weight loss from the 25 contestants. Biggest weight loss for two weeks is 13 pounds! Most are loosing 2-3 pounds per week:) I am very proud of all of you!



Boot Camp classes....

I have 3 openings for my 6 pm 30 min class. This class is Monday, Wednesday and Fridays. This is a beginner class but can be adjusted to all abilities.

5 am I have 3+ openings, this is for all classes at 5 am. If your curious I want you to try a week for FREE. Never hurts to try!



Any questions can be answered with me @208-457-2726 or davedutro@gmail.com



Have a great day!

Dave,

No Excuses... Just Solutions!

How To Get Everything You Want in 2012

How To Get Everything You Want in 2012


Here's to a Happy New Year and to getting everything that you want out of 2012.

Today you have a clean slate with a brand new year spread out in front of you, filled with endless possibilities.

How will you harness your potential to create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book 'The New Psycho-Cybernetics'.

Dr. Maltz created the original science of self improvement and success, so who better to turn to when you're ready to take your life to another level. His teachings have stood the test of time.

Take the following and get all that you want out of 2012:

1) Use Your Imagination
If you thought that imaginations were only valued in preschool, think again. One of the key points in 'The New Psycho-Cybernetics' is the technique of using your imagination to reprogram and manage your self image.

You may have been exposed to self improvement strategies that tell you to 'act as if' or to 'fake it till you make it.' Those typically don't work because your self image is still the same.

According to Dr. Maltz, your self image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.

Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.

According to Dr. Maltz, this imagination time will begin to change your self image to that of a person 50 pounds lighter, and your actions and habits will fall into place.

2) Reject Negative Thoughts
Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. "I'm not really going to lose 50 pounds." "I've tried losing weight before and it never works. I'm always going to be overweight." "This imagination stuff is bogus. It won't work for me."

Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don't spend any time on it at all.

The quicker that you dismiss negative thoughts, the less impact they will have on your self image. Also you'll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.

3) Be Nostalgic For The Future
It's so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?

Dr. Maltz recommends developing nostalgia for the future.

In your imagination you've already lost the 50 pounds, so start pining for the future! Your self image will lock onto that picture and your nostalgic feelings will fuel the fire.

4) I'm The Kind Of Person That…
What kind of person are you?
•I'm the kind of person that loves sweets.
•I'm the kind of person that hates exercise.
•I'm the kind of person that can't lose weight.

OR
•I'm the kind of person that eats fresh and healthy food.
•I'm the kind of person that keeps fit.
•I'm the kind of person that maintains an ideal body weight.

Your self image will fulfill any label that you put on yourself. The power is all in your hands.

What kind of a person do you want to be in 2012?

If losing weight is something you'd like to do this year, then call or email to set up a consultation. I'm the kind of person who LOVES to see clients like you achieve their goals!

Teen's Need Exercise Too


So get 'em off the couch, pull the cell phone out of their hands, and send them to the field and the gym.

Remember the good old days, when the only video game available was a pinball machine down at the local soda shop? Well, those days are long gone. Today's teens have access to more video games and other technology that keeps them away from the great outdoors and off the basketball court. Instead of moving their growing bodies, they spend countless hours pushing buttons, texting friends and playing video games.

But if exercise isn't a regular part of your teen's life, big trouble could be right down the road. Why should your teen get into the exercise routine, and how can you make it happen?

Why Exercise Matters
Take a look around at teens. They have countless social media tools that are supposed to help them be more connected with others than ever. Unfortunately, these social sites can cause teens to forget how to socialize with real people in real life. Get these kids to the gym and encourage them to exercise with other teens, and you give them an instant lesson in socialization.

But exercise is about more than being socially adept. It's about good health. And in case you've not picked up a newspaper or magazine in the last 10 years, you should know that there is an obesity epidemic currently taking place. It's affected plenty of adults, but it is now affecting teens as well - especially as they spend less time exercising and more time sitting around watching television, playing video games, texting, and chatting online. Get your teen exercising today, and you'll help them obtain and maintain a healthy weight and develop lifelong healthy habits.

How to Get Them Moving
Sometimes, getting a teenager to do something is as easy as teaching a rhinoceros to fetch. Don't let their attitude get you down. Remember your own attitude problems as a teenager, take a deep breath, and prepare to put up a fight. When you're going into battle with your teen, try these tips out.

Make It Fun. Remember when your teen was a toddler? Exercise wasn't something you forced him or her to do. It just happened, via hide-and-seek, tag, or just running all day long. Find what physical activities interest your teens, and encourage him or her to get out and do it.

Up the Chores. Is your teen lazing around the house doing nothing, while you're working frantically to keep everything in order? Flip your teen's world upside down by having him or her take over some of the more physically demanding chores. Have your teen rake leaves, plant flowers, scrub toilets, and take out the garbage. It may not be the same as lifting weights, but it'll get your teen's body on the move!

Do It Together. If your child isn't motivated to get in the gym on his or her own, offer to do it together. Whether you lift weights, ride bikes, swim, or hike, doing it as a family makes it easier to keep your teen on an exercise schedule.

Take It Easy. Your teen needs to exercise. There is no question about it. Just don't let this need override your parenting know-how. Ever tried to force your teen to do something he or she didn't want to do? Didn't work so well, did it? Remember this when working with your teen, and encourage your teen gently. You may be surprised at the end result.

How Much? While medical experts normally recommend adults get 30 minutes of exercise five or more days a week, the same doesn't hold true for teenagers. Instead, try to get your teen to exercise for at least 60 minutes most days of the week. It doesn't have to be incredibly vigorous. A light jog, a game of kickball, or riding bikes will do the trick.

If you want to expedite you and your teen's results then consider working with me on a fitness plan that will turn you both into fat burning machines.

Call or email today - I look forward to hearing from you.