ATC Life Fitness

ATC Life Fitness ATC Life Fitness provides group and one-on-one exercise coaching with an emphasis on gaining and maintaining functional movement, strength and endurance.

So it's been a little while since I've posted but I'm still here. A little busy lately with work and school, wife and ki...
05/05/2017

So it's been a little while since I've posted but I'm still here. A little busy lately with work and school, wife and kids but I still make time to train, just not post. 😝

Today I completed a Barstarzz routine and was definitely challenging. I have no shame admiring it took me an hour and 2 minutes (62 min.) to get it. (First time with new routine usually takes a little longer.)

Remember to keep moving and thank God for the gift of an able body.

It's been a while since I've posted anything. But yes, I'm still here....Today is day one of my 500 rep / 30 day challen...
12/13/2016

It's been a while since I've posted anything. But yes, I'm still here....

Today is day one of my 500 rep / 30 day challenge

Odd days:
Push-ups 100 reps
Pull-ups 100 reps
Squats 200 reps
Crunches 100 reps

Even days:
Dips 100 reps
Bent over Rows 100 reps
Deadlifts 200 reps
Band rotations 100 reps

I've broken it down into 5 rounds with minimal rest between exercises and rounds. I'll be taking a day off (Sunday) every six days.

Let the games begin!!!!

Good run! Happy with the pace and the feeling that I could have done more. On that note, I invite anyone who is looking ...
10/11/2016

Good run! Happy with the pace and the feeling that I could have done more.

On that note, I invite anyone who is looking to "get into" running or if the passion is already there, to join Jonathan Ramirez and I beginning Monday November 7 at Weston Regional Park. We will be kicking off a 12 week running program.

Sessions are scheduled for Mondays 7-8:30. Looking forward to seeing you there!

Sunday's workout was a blast! A lot of movement in just 30 minutes.
10/09/2016

Sunday's workout was a blast! A lot of movement in just 30 minutes.

09/28/2016

Well, tonight I completed my 10,000 / 30 day challenge. It was pretty interesting. My rest time between sets of 100 went down during the 30 days. I finished with 500 reps completed in 15:30 minutes. On to the next challenge...

So here is my standing for my 10,000 kettle bell swings challenge; I'm about halfway through. Only 5,500 to go!
09/09/2016

So here is my standing for my 10,000 kettle bell swings challenge; I'm about halfway through. Only 5,500 to go!

09/02/2016

Hey hey hey!

So, because I'm a glutton for punishment, I started another 30 day challenge. What does this challenge include?, you ask. 10,000 KB swings in 30 days. That's right. 10,000. Swings. In 30 days.

Here's the breakdown: 2 days work then 1 day rest. That works out to 20 days of work and ten days of rest. 10,000 divided by 20 = 500 swings per "work" day.

So far I've completed 3 days (started Monday 8/29) for a total of 1500 swings. It's taking about 20-25 minutes to get the 500 hundred done.

So, if you're looking for an "easy" way to get 20-30 minutes of movement, here you have it.

30 day challenge done. I'm happy with the results, mostly the increase in my aerobic capacity. Now to re-incorporate my ...
08/15/2016

30 day challenge done. I'm happy with the results, mostly the increase in my aerobic capacity. Now to re-incorporate my running...

07/24/2016

So, today is day 10 (including rest days) of my 30 day challenge that I started on the 15th. So far, so good.

Here's a look at my Sunday routine (Video to follow):

Sunday:
Tire log flips 10 reps (flips)
Tire pull 2 lengths of the rope (approx. 30 feet)
KB Swings 50 reps (30 lbs. bell)
MB to wall - overhead 20 reps (20 lbs ball)
Tire run 2 laps - 80 ft 1 way (there and back for one lap) 60 lbs
MB to wall - chest pass 20 reps (10 lbs ball)

3 rounds for time. Last week (7/17/16) it took me 42:28. This week it took me only 28:40. I attribute the difference to the temperature. last week it was about 88 degrees when I completed the routine. Today it was much cooler at 77 degrees.

We'll see how I do next week...

Anyone who knows me knows that I'm not one to post shirtless posing pics... But alas, I started a 30 day challenge yeste...
07/17/2016

Anyone who knows me knows that I'm not one to post shirtless posing pics... But alas, I started a 30 day challenge yesterday (7/15) and I'm bringing you guys along.

My goal is to increase my strength and endurance while still keeping my running in mind. Although size is not the focus, I'm pretty sure there will be some change there as well (hence the pic). Ironically, I will be working on my running by running less. Instead I will work on enhancing my running by strengthening the legs and core through functional training.

Let's see what we get...

Yesterday's workout: Run-Row
Run Two laps (approximately .6 miles per lap)
200 strokes (rower)
Run One lap
400 strokes
* All done while wearing a 20 lbs. weighted vest.

The workout was completed in about 40 minutes. The run was nice and slow. I worked on keeping my breathing and stride in check under the stress of the extra weight.

Today (7/16): Rest

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