Total Gym’s 3-Week Pike-Up Challenge: Week 3

Week 3: The Advanced Pike-Up Edition

Any type of fitness challenge requires commitment, determination, consistency and a plan-of-action to accomplish a set goal. I have created a 3-Week Pike-Up Challenge that will benefit your body mentally as well as physically in minimal time!

New to a fitness challenge? Have no fear! It’s as simple as making a commitment, just like with anything else. With the determination to succeed you can take on the challenge! Keep in mind your current fitness level and start with the basic pike-up movements from week one to build your core strength base, and progress when your body is ready.

This is the final week of the challenge so if you’re just joining in now, please refer back to Week 1 for the basic pike-up exercises. The third week contains a new set of advanced exercises that challenge core balance and stability. These exercises utilize different ranges of motion and functional total body strength.

The Challenge

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11 High Protein Essentials To Add To Your Diet

Healthy High Protein Foods

When we hear the phrase high protein we often think of beefy bodybuilders or people trying to bulk up rather than slim down. However, protein is not only the building block for our muscles, it is also a key factor for losing weight. Protein breaks down slower than carbohydrates. What this means is you’ll have long-term energy rather than short-term energy, you’ll be more full longer and can significantly cut down on sweet cravings. Sounds pretty amazing, right?

In fact, the second most common mistake I see in my nutrition practice is diets that are too low in protein (the most common mistake I see is under eating). Typically we do a good job at lunch and dinner, but breakfast and snacks are where protein seems to fall through the cracks. In order to understand how we can incorporate more protein, let’s look at the primary sources of protein in our diet:

Great Animal Protein Sources

Chicken (38 g of protein for 1 cup)
Beef (between 20-110 g of protein depending on cut)
Fish (between 19-45 g of protein depending on type)
Eggs (6 g of protein) for 1 large egg
Dairy
- Milk (8 g of protein in 1 cup)
- Cheese (7-28 g of protein depending on type)
- Greek yogurt (17 g of protein in 1 container)

Great Vegetarian Protein Sources

Mixed Nuts (27 g of protein in 1 cup)
Soy
- Soybeans (68 g of protein in 1 cup)
- Tofu (20 g of protein in 1 cup)
- Edamame (17 g of protein in 1 cup)
Beans (7-39 g of protein in 1 cup depending on type)
Lentils (18 g of protein in 1 cup)
Hemp seeds (89.6 g of protein in 1 cup)

It is important to note that almost all food has some level of protein and this vegetarian list is far from exhaustive. I chose ones that are my favorite, have at least 8-10g of protein per serving and were easily accessible. If you have other great sources of protein I would love to hear about them in the comment section below!

Combine Carbs and Protein For An Energy-Filled Meal

A great rule of thumb is every time you eat; make sure it has a source of protein as well as a carbohydrate. Here are a few examples:
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Yummy (and Healthy) Summer Smoothie Recipes

Create The Perfect Summer Smoothie

Smoothies are a delicious treat on a hot summer day! You can enjoy fruit & yogurt breakfast smoothies, protein smoothies as a post workout recovery treat, or enjoy seasonal fresh fruit smoothies as a delicious snack anytime of day. But not all smoothie recipes are alike. Many of the smoothies you get at fairs and at coffee shops are really nothing more than sugary drinks with artificial food coloring and flavor. But no worries, with a few good healthy smoothie recipes, you can easily enjoy smoothies that are a nutritious addition to your diet.

When searching for smoothie recipes, remember that smoothies are only as nutritious as the ingredients you add to them. Whether it’s green smoothie recipes or kids’ smoothie recipes, choose recipes that use fresh wholesome ingredients without a lot of added sugar. A quick Internet search will provide you with lots of quick recipes ranging from smoothie recipes with spinach to tropical smoothies. But the basis of any good-for-you smoothie recipe is blending together a nutritious liquid such as 100% juice, milk, kefir or coconut water with some fresh or frozen fruits and vegetables, with no added sugar. Sometimes, though, adding a little sweetener such as honey or stevia can make a smoothie a bit more enjoyable.

Adding frozen fruit to a smoothie recipe without ice provides dense nutrition and a product that is less watered down. Try searching Pinterest.com for some summer smoothie recipes that use watermelon, strawberries, pineapple or fresh mint for fun seasonal flavors. There are some refreshing smoothie ideas out there but remember that some are healthy, low calorie smoothie recipes that can help with maintaining a healthy weight, and some are dessert smoothies that are not healthy at all.

Timesaving Tips and Recipes for Quick Smoothies

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Total Gym’s 3-Week Pike-Up Challenge: Week 2

Week 2: Take Your Pike-Ups to the Next Level

Looking for a fitness challenge that improves physical and mental strength, core stamina, and muscle definition on your Total Gym? Well, I have the challenge for you!

Whether you want to build muscle, lose weight, gain functional core strength, or just want to change up your current workout, this 3-Week Pike-Up Challenge may be just what you’re looking for.

This is the second week of the challenge; so if you’re just joining in now, please refer back to week one for the basic pike-up exercises. The second week contains a new set of intermediate exercises to be performed at moderate intensity. These exercises will challenge your body by utilizing different ranges of motion and functional total body strength.

Before beginning this week’s new exercises, make sure your body is ready to progress with the new challenges. As with any fitness program, learning proper form is the key to success for your body to adapt. Once you feel confident and strong from within and the exercises become easy, then you know you’re ready to add more challenging exercises!

THE CHALLENGE

The Pike-Up Challenge is a 3-week commitment to yourself and your body.

Each week the exercises change by adding a variety of pike-up movements that progress in fitness levels. Last week (week 1), we covered proper pike-up form and ways to progress the exercises at a beginner level. This week (week 2), we will progress to intermediate exercises. The final week, (week 3), will explore advanced pike-up movements and combinations.

This is a fun challenge that develops inner core strength within a set period of time. Always progress when you are ready. If what I provide isn’t enough and you need more of a challenge, you can alter the workload by changing the reps, sets, and number of exercises performed during your workout session!

The New Pike-Up Exercises For Week 2

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7 Beach Workouts That Will Kick Your Butt

August 10, 2015
Melissa Muñiz
Health & Fitness / Workout Videos / Workouts
0 Comments

Best Exercises To Do at the Beach

Ah, summer! Just saying the word makes me happy. Especially when the best thing that goes with summer is the beach! Yes, summer and the beach go together like peanut butter and jelly. Not only is the beach a great place to get away and relax, but it is one of the best places to have an amazing workout. Exercising in the sand makes everything a little bit more challenging. Whether you’re a novice or a pro, young or old; one of nature’s greatest gifts has something for you.

Don’t get pigeon-holed into thinking that your beach workout has to consist of only squats and sand runs. Today I am going to make it really simple to get a total body workout with just a beach ball and towel. Come take a walk on the sandy side with me; No matter your age or level of fitness, these beach exercises are sure to please.

What you will need:

A towel
A beach ball (if you don’t have one your towel will work)
A pair of running shoes/sneakers
A BIG BOTTLE OF WATER!

Exercises:
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Powerful Back and Leg Workouts with the Total Gym Wing Attachment

How to Use the Total Gym Wing Attachment

The Total Gym Wing Attachment is a multi-use accessory for targeting muscles in the back, shoulders, legs and abdomen. It’s great for simple or compound moves and comes in two options: the single unit option and the two-piece option. Both have padded foot and handle bars for comfort. The two-piece unit offers greater range of motion, especially for people with wider shoulders. Both are easy to install and quite versatile.

When connected at the top of the gliderails, the Wing Attachment is used for pulling exercises in both the upper and lower extremities. If the Wing Attachment is positioned at the bottom of the rails, it can be used in pushing exercises to build the shoulders, chest and arms. In either position, the Wing Attachment provides a great ab workout. And, when combined with the pulley cable, you get an effective Total Gym workout that’s efficient if you’re short on time.

Vary Your Grip to Activate Different Muscles

Studies show that varying your grip in pulling exercises recruits different muscles in the arms. The biceps are recruited more during underhand grip chin-ups, whereas the triceps are used more during the overhand grip pull up. Other muscles targeted in chin-ups and pull-ups include the lats, traps, pecs and abdominals, including the spinal stabilizers.

Five Moves Using The Wing Attachment to Get You Started

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Total Gym’s 3-Week Pike-Up Challenge: Week 1

August 5, 2015
Maria Sollon
Health & Fitness / Workout Videos / Workouts
1 Comment

Week 1: Do a Perfect Pike-Up

The Challenge

I would like to invite you to a fitness challenge that can benefit you in many ways. This challenge will provide you with:

An action plan to gain physical and mental strength
Core stability and stamina
An overall toned body

It will also entertain your mind and body to try something new or improve upon a skill you may have already mastered.
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Stay Cool While Exercising Outside This Summer

Hot Weather Exercise Tips

The summer months are here. That means it’s time to get outside and take advantage of the sunshine. Before rushing into the heat, we’d like to share some of the best benefits and safety tips to make your workout safe and enjoyable.

Outdoor Training Benefits

Outdoor training has numerous benefits, including:

The chance to soak up vitamin D
More fresh air = more oxygen
Research shows outdoor training is more enjoyable than indoor
More enjoyable workouts lead to more effective workouts
No gym membership required
It’s a great way to add variety and change up your normal routine

Outdoor Training Options

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JayDee Cutting’s Total Gym Hip Replacement Success Story

July 31, 2015
JayDee Cutting III, MBA
Health & Fitness / Workout Videos / Workouts
1 Comment

Using Total Gym Before, During, and After Hip-Replacement Surgery

Hi Total Gym Team,

I would like you all to benefit from my recent experience working to regain my quality of life. On June 15th of this year, at age 49, I had a full, left hip replacement.

A recent article on WebMD revealed that the number of hip replacements performed in the United States has increased substantially, and the procedure has become more common in younger people, new government statistics show. The article went on to report that the number of these procedures grew 205% from 2000 to 2010 for people between ages 45 to 54.

Regardless of your age or current fitness level, please read on to see how you could prevent this procedure. In addition, I will share how my Total Gym helped me prepare for the surgery, and thrive through my post-surgery full recovery.