Blog updates from In Pursuit
This week’s workout of the week leverages the nice weather we’re having here in Oregon. So get outside and give this one a try. All you need is a pair of running shoes!
Run half-mile
40 push-ups
50 air squats
60 sit-ups
Run half-mile
Try to do the reps continuously before moving to the next one. Another option is to break them up into sets of 10 or 15, but make sure you have a plan to keep track of those numbers!
Can you complete it in 18 minutes?
We have a new fitness class with Jen offered at two times: Mondays at 8:15-9:15am and Thursdays at 6:15-7:15pm. Following her 4x4 format, there’s some strength, cardio, stretching and core work in this one-hour class. Space is limited so get on her email list to sign-up.
This fall we added our first class which means there's a full line-up of services to train at IN PURSUIT. In addition to one-on-one personal training, Pursuit Class is the newest edition for members looking to work it out with others. And for those utilizing their home gym or another membership they alredy have, Pursuit 30 is best in class fitness programming that will upgrade your off-season training.
The current state of video in 2022 is short-form. Inspired by the vertical orientation from Instagram and the short format, YouTube is throwing its hat in the ring with #shorts. And I kind of like it. I’m not gonna lie, sometimes the only attention I have is for something in this timeframe. At the same time certain content lends itself to this format, including a ‘best equipment’ list, equipment demos, and even workouts with said equipment.
Over the past year I’ve developed the First Four: four pieces of equipment to start your home gym. I’m sure most of us have something already at home, but the idea is when push comes to shove, these four pieces of equipment can do a lot for your fitness. Add in programming from In Pursuit and you have months worth of quality workouts and a significant upgrade to your fitness.
I’ve created a playlist of #shorts on YouTube that goes through the thinking behind the equipment choices, some basic exercises, then some advanced workouts. There’s a lot of great fitness that can happen with these gym essentials! Reimagine your home workouts and check out the First Four in this playlist called In Pursuit #shorts
Memorial Day is the unofficial kickoff of summer. To get yourself ready for all the things you want to do, I have a single training tip that will guarantee success: be greatly consistent.
The last two times I was on Fit and Fabulous I talked about my monthly training program called In Pursuit Athlete. It’s based on the First Four pieces of equipment I think people should buy when starting their home gym. The program delivers five workouts per week using that equipment but also includes modifications for less or no equipment (body weight version). That’s the program, now how do we get it done?
Many people struggle with their fitness program because they think they need to be consistently great. I can appreciate the lofty goal, but a better mindset is to be greatly consistent. We are not out trying to win competitions; we are trying to become the strongest and fittest versions of ourselves we can be - for our family, for our friends, for our community.
Health and fitness professionals will tell you that current exercise guidelines are for adults to get 150 minutes of moderate-intensity physical activity per week. Examples include recreational swimming, doubles tennis, brisk walking, and casual biking. The guidelines also allow for 75 minutes of vigorous-intensity activity. Examples include singles tennis, biking faster than 10mph, running/jogging, hiking uphill or with a heavy backpack, and swimming laps.
Starting Monday there are three full weeks until the end of the Memorial Day weekend - the unofficial start of summer. Tomorrow on Fit and Fabulous I will be announcing a weekly challenge to help us be greatly consistent.
It’s called Challenge 93. Your challenge is to get 93 minutes of moderate-to-vigorous physical activity every week through the end of the Memorial Day weekend. Yes, it’s partly based on 93.1 JAMZ but it’s also scientific, 93 minutes is within the guidelines range of 75-150 minutes per week. Now 93 is closer to that 75-minute guideline of vigorous activity so most of your minutes should be just that. If moderate intensity is more up your alley, try to get closer to the 150-minute range. We are working on the honor system - the goal is to be greatly consistent!
Use this challenge to jump start your summer. Use #Challenge93 on social media to show people what you did, why you’re doing it, and get other ideas for your next workout. This type of challenge is what got my friend Jon into his fitness program - tag a friend and start Challenge 93 this weekend!
Be honest: the random workouts from Instagram and YouTube aren’t really working. This was part of the motivation to provide high quality programming for athletes looking to workouts (at least part time) from home. Pursuit Athlete is built on my personal training philosophy and with the programming that’s helped my clients reach their fitness goals. I’ve made it available on an app called SugarWOD for $20/month.
I believe my programming here at the gym is best in class, but:
(a) personal training isn’t for everyone,
(b) getting to the gym also isn’t ideal or possible for everyone, and
(c) there’s something to be said for executing a fitness program from home
Pursuit Athlete is a monthly workout program you can do at home or at a gym using the four pieces of equipment I believe are the perfect start to a home gym - a suspension trainer (I prefer TRX), a set of dumbbells, a yoga/stretching mat and a jump rope.
Here are three workouts from Pursuit Athlete. Give these a shot, recycle them a couple times and create some variations of your own. Let me know if you have any questions or if you’d like to sign up for a couple months of access to the full program.
Perform each pair of exercises for 3 sets of 8 repetitions:
(a) TRX chest press + TRX row
(b) DB chest press + DB row
(c) TRX bicep curls + TRX triceps extensions
(d) DB curls + DB triceps (skull crushers)
(e) TRX squats + TRX reverse lunges
(f) DB squats + DB reverse lunges
You’ll need a timer for this one. Jump rope 30-seconds then perform 21 air squats. Then jump rope 30-seconds and 15 air squats, finally 30-seconds jump rope and 9 air squats. Rest as needed. Then repeat for renegade rows and mountain climbers.
AMRAP stands for As Many Reps As Possible. Set your timer for 12:00. Perform the repetitions below in order and see how many reps (full rounds plus partial repetitions) you can complete. For example, if you get 4 full rounds plus 7 push-ups and 4 squats, your score would be 307 (4*74 + 11). There’s 74 reps in a full set (7+10+7+50... you need to get both rows in to get the repetition).
Murph 2021
MURPH 2021
In honor of the fallen heroes that paid the ultimate price for our freedom here in the United States, I did the Murph workout.
Every year I increase my fitness and get closer to a full Murph. But I'm still embracing the training concept that #scalingiscool. I added a 20# weight vest this year even though I still need to use bands in the pull ups. Some may ask "why the vest of you can't do the pull ups?" My response: "there's three other movements in the Murph and adding the vest to each of them was an honor this year."
At In Pursuit Fitness Training we trained for over four weeks for this event. So many athletes improved their pull ups and push ups and I'm so proud of their efforts. A bunch of them did their scaled version last week and today Jeff and Kristin joined me at 7am to do the workout inspired by Lieutenant Michael Murphy.
Today I'm so grateful to spend time with my family and enjoy the freedoms of this great country thanks to the leadership, bravery, and sacrifice of the men and women of our armed forces.
Happy Memorial Day
#AlwaysInPursuit #MURPH
IP Athlete is built on my personal training philosophy and is built with the programming that’s helped my clients reach their fitness goals. I believe:
(a) my programming here at the gym is best in class, but
(b) personal training isn’t for everyone,
(c) getting to the gym also isn’t ideal or possible for everyone, and
(d) free and random workouts on YouTube and Instagram aren’t effective or sustainable.
