Train for Life

Author: rrluthi

  • Weekend Warrior Challenge

    Challenge #2 Strength Training TOTAL BODY:  Ball Squat, Curl to Press Regression: Omit upper body movement Progression: Increase weight by 5 lbs. 2 sets; 12 repetitions; slow tempo; 0-60 seconds rest CHEST:  Ball Two-Arm Dumbbell Chest Press Regression:  Perform on floor mat Progression: One-Arm, alternating 2 sets; 12 repetitions; slow tempo; 0-60 seconds rest BACK:…

  • Summer Soup Recipe

    Carrot Ginger Orange Soup Serves 8 – 12 (3 quarts) Ingredients 1 tablespoon Olive Oil 1 Onion (chopped) 4 Garlic Cloves (chopped) 1 teaspoon Cumin (ground) 1 teaspoon Coriander (ground) 1 tablespoon Ginger (grated) 1/4 teaspoon Cayenne Pepper 2 pounds Carrots (thinly sliced) 1 Sweet Potato (peeled and chopped) 5 cups Vegetable Broth (more as desired)…

  • Weekend Warrior Challenge

    Challenge #2 Flexibility “My muscles are so tight.” “I am so sore, I can’t move!” “If only I could move easier…” Do these statements sound familiar? Try this weekend’s Flexibility Challenge!  You have heard about it… You have seen other people do it… But, what is it? Self-Myofascial Release, or commonly known “foam rolling,” is a type of corrective exercise designed to…

  • Weekend Warrior Challenge

    While the last month of summer has come, we still have many more days, hours, and minutes to get our hearts pumping, increase our flexibility, build strong muscles, and simply feel good. Each weekend will feature a new workout challenge: Week One Challenge:  Cardiovascular Training Week Two Challenge:  Flexibility Week Three Challenge:  Strength Training Week Four Challenge:  Plyometrics Challenge…

  • CORE Fit Friday

    Are you looking for a quick activity to restore your mind, body, and spirit from the craziness of this week? Power through today’s Core Circuit: 15-Minutes Do it for you! WARM-UP (2x) Jog in place: 30 seconds Jumping Jacks: 30 seconds Wide Squats: 30 seconds Butt Kicks: 30 seconds (fast tempo) High Knee Touch: 30 seconds (slow tempo)…

  • CORE Fit Friday

    It is Friday at last! Round up your friends, family, or coworkers and gather in an open space… Release this week’s stress, tone your core, build lower and upper body strength, and have fun! WARM-UP (2x) Jog in place: 30 seconds Cross-Jacks: 30 seconds Ice Skaters: 30 seconds Forward-Backward Hops with Wide Stance: 30 seconds Wide…

  • Mid Week Stretch Break

    Do you experience sciatica or low back pain? 3 Main Causes Herniated Disc: A bulge in the cushioning between the bones of the spinal column. Bone Degeneration: Irregularities in the vertebrae Tight Hip Muscles 6 Stretches to Provide Relief Herniated Disc? Press Up (top image) Position body on stomach (prone) with elbows aligned directly under shoulders…

  • CORE Fit Friday

    Work Your Core and more! WARM-UP Jumping Rope: 30 seconds Jumping Jacks: 30 seconds Ice Skaters: 1 minute Regression: Perform side steps or curtsy lunge Progression: Add hop with back foot off floor Butt Kicks: 30 seconds (fast tempo) High Knee Touch: 30 seconds (slow tempo) Alternating Groiner (dynamic stretch): 5 – 10 repetitions with 1 – 2…

  • CORE Fit Friday

    Fun Friday Circuit …Make it happen! No regrets! WARM-UP Jogging in place:  1 minute Butt Kicks:  1 minute – 30 seconds (slow tempo), 30 seconds (fast tempo) High Knee Touch, Diagonal: 1 minute – 30 seconds each side Ice Skaters: 1 minute Regression: Perform side steps or curtsy lunge Progression: Add hop with back foot…

  • A Friend in Need…

    San Francisco Bay Area friends, classmates/colleagues, and blog followers,  the 7-year old daughter of a former trainer at my gym in San Rafael was recently diagnosed with brain cancer. The cancer is inoperable, and the adorable little girl is currently undergoing alternative therapies.  Body Kinetics has graciously agreed to host a fundraiser, and raise money to support…