Tag Archives: Friday

FriYAY Workout

We made it to Friday! I know some of us don’t have typical M-F jobs, but there’s still something about Friday that gets the happy dance going. We’re scooting through work with weekend plans on our mind and rejuvenation in our hearts. Maybe we have something scheduled for tonight–a party, a barbecue, an outing of some sort. We are looking forward to getting done with the day so we can embrace the weekend! But wait! What about a workout? A workout on a Friday?! Don’t roll your eyes at me. You don’t even need to go to the gym for this one. Just set aside twenty minutes (max) and do this before you get ready for your fun weekend. Get it done–at least one round, but why not three! 

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Friday Workout (No Equipment Needed)

It’s Friday. You want to go out and drink or eat or spend time with loved ones. You don’t feel like going to the gym for an hour. I hear you, but don’t give up on your results! Continue the journey wherever you are. You don’t always need a gym for a good workout, so I designed a quick at-home circuit you can do with no equipment. Listen to Nike, and just do it. So before you grab that taco, grab your workout clothes and get to it!

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Friday Fitness Comics

fit1 fit2

Back when we had our promotions for the new year, one of my personal training staff sent me this. I’m not sure who put it together, but if you let me know I will certainly give credit where credit is due. This individual also worked the floor of the fitness facility, which is challenging because you’re dealing with other staff, members, and equipment that all have their need for your services. This speaks volumes to the environment.
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Storytelling Friday: Your First Ever Personal Training Client

Greetings from our new apartment! We promise we will get back to you on a regularly scheduled basis! But for now….we want to tell a story! In this video, Hungry tells the story of his very first personal training client way back in the day! It’s a fun story and he shares some lessons that he himself learned on that day. This is a short story so take some time to watch sometime today while you’re trying not to fall asleep at work! 

Sometimes (most times) even personal trainers need trainers!

Sometimes (most times) even personal trainers need trainers!

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Who Inspires You?

We are all here for a reason. When I mean “here,” I mean on this path and journey to achieve good health and fitness. No matter what your goals are, you are here for a reason. I’m here to give you a short post today, and ask you WHO inspires YOU to keep going on this journey. We all have someone in mind when we strive for health or look for motivation, even if we don’t know it. Someone special to us, someone we care for, someone who depends on us–it could be ANYONE! We all need motivation each and every day, and what easier place to pull it from than someone who means so much to us? 

Went to WaterWorld and had a blast

People who inspire us…

Abusing people

and more selfies

Family timez

Fit's parents...miss them already

Maybe we will do that extra rep or that extra minute or that extra mile because that person is in mind. Because you want to be healthy enough to see them get married. Because you want to look good for them and see their face light up. Because, maybe, while they inspire you, you want to inspire them. Not all of us have a person in mind when we workout, but if you dig deep, you may find it there. It could even be you. 

So as you go through your motions today, think about who you inspires you to push past that level of comfort and keep going through and beyond your routine each and every day. It’s important to draw motivation from wherever we can. This method can bring motivation that comes from a deeper place, a deeper meaning that will inspire us for days to come. When you step into the gym, into your run, or whatever you do, think about WHO inspires YOU. And as always, stay hungry and fit!

*Question of the Day: Who inspires you?
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Home Upper Body Workout (HIIT!)

You’re not always going to have a gym to go to. In fact, you may not even be subscribed to a gym right now! It’s important to have your own personal arsenal of home workouts and exercises. This is a great workout for everybody and anybody! Some people (women especially) choose to ignore strengthening their upper body. And why? We should keep our whole body strong! For this workout, all you need is a pair of light weights and a resistance band. Let’s do it. 

  • Boxing (with 5lb weights) for 1 min
Jamie, the star of our last guest blog post!

Jamie, the star of our last guest blog post!

  • Biceps Curls (with whichever weight you can do) for 1 min
  • Triceps Extensions (with whichever weight you can do) for 1 min
  • Boxing for 1 min
  • Rear Delt Flyes for 1 min
  • Shoulder Press (with whatever weight you can do) for 1 min
  • Boxing for 1 min
  • Push-ups for 1 min

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  • Dips for 1 min
  • Boxing for 1 min
  • Face pulls for 1 min
  • Reverse Curls (with whatever weight you can do) for 1 min

Now take a break for crying out loud! Our next and final “set” is going to be faster pace, shorter time, and increased intensity. Try going with some heavier weights than before since you will be doing it for half the time.

  • Boxing (same 5lb weight) for 30s
  • Biceps Curls for 30s
  • Jumping Jacks for 1 min
  • Triceps Extensions for 30s
  • Boxing for 30s
  • Rear delt flyes for 30s

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  • High knees for 1 min
  • Shoulder Press for 30s
  • Boxing for 30s
  • Push-ups for 30s
  • Quick toes for 1 min
  • Dips for 30s

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  • Boxing for 30s
  • Face Pulls for 30s
  • Jump Rope for 1min
  • Reverse Curls for 30s

And that, my friends, is a great upper body workout for your muscles and your heart! Jamie and I were sweating and aching by the end of it. This particular upper body workout took us around 40 minutes in total, but you can trim things down or buff them up how you’d like. Make sure you have a reliable timer nearby to count each segment. Try to push yourself through each part even though your muscles are screaming at you. Fight til the end! Do this upper body home workout to stay hungry and fit!


Silly Sajah

Silly Sajah

Restaurant Rave: Kho’s Asian Bistro

After our workouts (usually legs) at the Longmont YMCA, we typically go out to eat. It’s our eating-out treat day. And for the past two Fridays, we’ve gone to Kho’s Asian Bistro. You can guess if this is going to be a positive review or not. WE LOVE IT HERE. It’s not just the food, which is obviously made with love, but the incredible atmosphere and service.

So this place is tucked away, literally you have to go down No Name Road to get there. No, seriously, it exists. Once you get there, it’s in a complex with other shops. As soon as we walk in, we’re blasted to Malaysia, with fountains and beautiful sculptures and ethnic items on the wall. The sushi chef is the first to say hello and wave us to a table.

After being seated, we are soon approached by a waitress (all three we’ve interacted with have been absolutely great) and offered drinks. I almost without fail can never resist a Thai Iced Tea. Chris gets his green tea which comes in a huge pot and fills us up plenty.

We’re also pretty settled upon what we want at this point and we order our appetizer (Chris gets white rice, I get Hot n Sour Soup). The thing I love about this place is that everyone here is earnest and really wants to make you happy. We’re smiling as soon as we walk in the door.

We gobble down that quickly and we order our dishes. The first time, I got a Malaysian Curry and it was delicious (I could barely make a dent in it). Chris got the Una-Don which is his favorite. This time, I got the Buddhist Delight and he got Shrimp Ramen. I can never finish the dishes here, they’re so huge and decently priced. Packed with flavor but none of the heavy sauces that always hurt my tummy.

You can just tell: IT LOOKS DELICIOUS. BECAUSE IT IS. And that’s not all. This is the second time we’ve been here and the second time we’ve received a little special something on the house. This time it was two veggie pieces of sushi. Needless to say, we were happy.

Speaking of sushi, they have the best white tuna I’ve tasted so far. Haven’t loved it (because we’re spoiled from the coasts), but I definitely ate all my pieces last time I had some. The only negative about this restaurant is that they don’t have ethnic music on…it’s current music which we dislike. All in all, this is a fantastic joint and we will be coming back every Friday. We feel so welcomed, wanted, and happy that we’d be fools to go elsewhere. Thanks Kho’s Asian Cuisine! And where else can you find such great fortune cookie fortunes…