Thursday 30 July 2015

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IGNITE FITNESS is an official endorser of HYLETE performance apparel and has become "powered by HYLETE". As a benefit, you are eligible for a "powered by HYLETE" Athlete account.
  • Visit HYLETE.com/pbh (HYLETE.com/pbh) to create your 20% off account.
  • Receive 50% off your first purchase.
  • Select "IGNITE FITNESS" or "WARMACHINE" as your referred by.

HYLETE Pro Quad-Blend V Neck Review

PRO V NECK REVIEW
Coming Soon!!
Shirt will be reviewed after it's use for teachering, coaching, training...and seeing if it'll pass as a "dressy" shirt for a night out!
hylete.com

QALO Athletic Ring Review

QALO Ring Review
Coming Soon.
QALO.com

Hylete Vertex Short Review

Hylete Vertex Short
Review coming soon.  Shorts will go through standard training (HIIT, Weights, Swimming, etc) but will also be the shorts used in the Rugged Maniac, Tough Mudder, Spartan Race, and Mud Hero this season.
Remember to use "WARMACHINE" or "THERMOPYLAE" or "IGNITEFITNESS" before July 31, 2015 to receive 50% off your first HYLETE purchase.
hylete.com

Wednesday 22 July 2015

Enter Reaper.

Needed something a little more challenging to go along with my TRX/free weight workout today.  Enter "REAPER" to destroy my core.

Body Flow - Flexibility Training

My flexibility is terrible and it creates a vortex of physiotherapists, chiropractors and pain management.  I need to be better with my flexibility and recovery.  I also need to make stretching a bigger part of my training (pre and post workout).
This is a good start!!

Reclaimer (Darebee)

Great little workout with quite a punch if you cut out the rest and add a decline or light weights.

Sunday 19 July 2015

Rugged Maniac - Video Summation

I will post a longer, and more detailed, review of the Rugged Maniac held in Calgary this weekend.  However, until then, I have a short video that sums up my training heading into this event.
(mild language)
Enjoy!!

Friday 17 July 2015

Fitness Update and Body Awareness - July 17, 2015

Training on vacation, eating as clean as I can be while traveling, maintaining two different blogs and long hours (mostly due to what I'll call vacation insomnia) has brought on some interesting changes while also causing some "deep thoughts" on my part.

Today was the canary in the cage for me.  Woke up this morning having really not done anything different since the summer started.  However, was pleasantly surprised by the sight that greeted me in the mirror.  Defined v in the pelvis and a start to oblique striations from the core.  My response was professional, moderate and precise....I ran after my wife, who was on her way out the door, and dragged her bodily back to show her in the mirror (it could have been the lighting).  Her response was to shrug, attack her own progress and tell me she always thinks "I'm hot".  Wow....there goes my fleeting moment of joy.

It does raise an interesting thought though.  I started this blog, not to train to be hot but, to become fit so I could lead a more active life with my children.  Now, ironically, here I was hamming it up in front of a mirror because of some minor progress.  Hypocrite....know thy self.

However, can't I be a little joyous about some progress.  It's more than I've seen training to be hot.  More cardio, more HIIT, better nutrition and hydration, and time spent making my training better rather than more.  Shorter training sessions with less rest are showing marked improvement on my physique.

Tomorrow will be another test when I have my first race of the season in the Rugged Maniac.

It's an interesting set of circumstances.  On the one hand I am working towards a more well rounded lifestyle, getting my nasty chocolate addiction under control, modeling best practice for my children and spouse, while getting myself to a better place.  On the other hand, can I have both?  Can I be fit, be a role model for my children and achieve some semblance of the body that I think I can earn?  Or do I have to choose?
Are the stereotypes true?
Whole life loving, paleo eating, everyman with a temperance towards bamboo fitness wear and coconut water versus the protein swilling, stringer t wearing, monosyllabic, selfie taking, gym monkey?

I want both.  I want my children to run and laugh while being able to participate in any activity they want, but I also want the look that I get from my wife (and occasional butt smack) when I look strong or look amazing in a nice shirt/slacks.

To be continued....

(for those looking for the pic to go with this mornings progress, refer to the blog post about taking a selfie.  Even my robust ego might not be able to handle the additional abuse my wife would heap on me.)

Friday 10 July 2015

TRX Dock Workout - July 9, 2015

Dock Workout with a TRX Force Kit
(Three/Four Sets at 10 reps, superset exercises, rest between sets)

Bicep Curl


High Row


Low Row


Isolated Reverse Plank

Tricep Extension


Squats (no photo)

Chest Press


Single Leg Lunge/ Pistol Squat (no photo)

Plank with Double Leg Thruster

Standing Side/Oblique Rotation

Hulk Sand Workout - Beach - July 8, 2015

Hulk Sand Workout
- again, have some natural barriers/obstacles that I can use
to train with.  Great to take advantage of what's around you and it is also a great excuse to get used to alternative training if you don't have any equipment on hand.

3 sets - exercises done one set at a time in sequence.

Beach Run - 2 x 50 m sprint

Hulk Squats - 30 squats

Hulk Squat Jumps - 30 jumps

Sand Plank Jacks (or water plank jacks) - 30

Dock Get Outs (press yourself out of the water using only upper body strength) - 20

Dock Flutter Kicks (hands on dock, legs in the water) - 100

Sand Single Leg Push Ups - 30

Sand Mountain Climbers - 60



Wednesday 8 July 2015

Dead Head (Phone Pole) Beach Workout - July 7, 2015


So, sometimes your surrounding lend themselves to fitness/exercise.  In this case, the location that I was at had a "deadhead" or partially floating log.  The log had been submerged for some amount of time and as a result was partially afloat and partially sunken.  It posed a bit of a risk to swimmers, my children included so myself and another gentleman pulled it out to where you see it here.  It stayed there for a few days before it was towed out.  I took the opportunity to use it to train on the second day.

Dead Head Program
- Three sets 20 reps or failure

DeadHead Shoulder Presses
DeadHead Squats (Hold the log in a controlled position at chest height facing it straight on)
DeadHead Tricep Press/Arnold Press (Elbows in)
DeadHead Sumo Squats
DeadHead Bent Over Row
DeadHead Jump Overs
DeadHead Returns (Drag/carry the dry end back into the lake and then return it to the beach)

Monday 6 July 2015

Summer Beach - Hulk Buster Workout


Hulk Buster Beach Workout

Sand Squat Jumps - 20
Sand Lunges - 20/s
Sand Mountain Climbers - 60

Wave Run - from surf line to chest deep and back again twice

Sand Jumping Jacks - 60
Sand Plank Jacks - 60
Sand Push Ups - 20

Wave Run - from surf line to chest deep and back again twice

Picnic Table Dips - 60
Picnic Table Decline Push Ups - 20
Picnic Table Squat Jumps - 20

* Repeat program for 2 - 4 sets

Sunday 5 July 2015

Quick HIIT Beach Workout

Full Body (completed in sequence from top to bottom and repeated three times)
Squats - 20
Push Ups - 20
Lunges - 20/s
Bench Dips - 20
Sumo Squats - 20
Pull Ups/Chin Ups - Fatigue

Saturday 4 July 2015

Pick Up Workout - Weight Circuit - Summer 2015

Pickup Up Workout using adjustable dumbbells, body weight and the bed of a pick up truck.
Each exercise was done for a minimum of 8 reps and a maximum of 20 reps.  Any exercise done over 10 reps and finished at 20 had a 10 second static (not moving) rest and then an additional 5 "burn out" repetitions of the same exercise.  

Ex. 20 push ups, hold in push up position for 10 seconds and then finish out with 5 more pushup.

Alternating Bicep Curl


Shoulder Press


Tricep Extension


Weighted Squat
Bent Over Flyes


Truck Bed Dips

Truck Bed Pushups

Aut Viam - Make a Way

For the final portion of the Thermopylae Motto we have Aut Faciam, which translates roughly to "Make a Way".  This completes the motto of "Find a Way or Make you Own".

As a result, this training program is three pronged.  There is a cardio section, a HIIT section and a Strength section.  You make your own success from this one by completing a section of your choosing or creating your own program with pieces of each.  Each section is 10 exercises or pieces long.  Creating your own is done by taking 10 blocks and filling them with exercises from one or all three of the sections.

Cardio (completed in sequence)
Skipping - 50 Rotations
Jumping Jacks - 50
Mountain Climbers - 50
Skipping - 100 Rotations
Jumping Jacks - 50
Mountain Climbers - 100
Skipping - 50 Rotations
Jumping Jacks - 50 Rotations
Mountain Climbers - 50

War Machines - 10

HIIT (completed in sequence from top to bottom and repeated three times)
Double Unders - 10
War Machines - 10
Decline Push Ups - 10
Jumping Jacks - 10
Bench Dips - 10
Plank Jacks - 10

HIIT (completed in sequence from top to bottom and repeated three times)
Double Unders - 10
Thrusters - 10
Plank Jack - 10
War Machine - 10

Strength (completed in sequence from top to bottom and repeated twice)
Weighted Thruster Squat - 20
Decline Push Up - 20
Pull Up/Chin Up - 10
Toes to Bar - 10
Weighted Shoulder Press Over - 20
Weighted Bicep Curl - 20

TRX Force Workout Summer 1

Force Workout
Using a variety of anchor points (some more creative than others), complete all workouts.  If you do not have a TRX, Jungle Gym, or other suspension training system, you can put something together pretty easily using straps or climbing rope.

Three Sections: Four Sets of Each Sections: 15-20 Repetitions Each Exercise

Bicep Curl
Chest Press
Tricep Overhead Press
High Elbow Row

Single Leg Squat Right
Single Leg Squat Left
Squat
Split Lunge

Suspended Mountain Climbers
Suspended Double Leg Thrust
Suspended Push Up