TENNIS TIME

☀ “TENNIS BEGINS WITH L ♥ V E.”  ~ Anon. quote ☀

Tennis is a great sport for life…and when we get *really* old, I suppose we may take up golf – LOL!

It’s one of the few sports that’s interval-style training in nature.

Others include soccer, lacrosse, racquetball, squash, and field hockey. What others would you suggest?

Here’s a great article about the many benefits of Interval Training (via Medicine.net)

I was fortunate enough to be introduced to tennis (age 9) at local tennis club for “Bring a Friend Day” (thanks Ben!).

It was an instant romance for tennis and I! I’ve both learned & benefited from the game everyday since!

TENNIS is a lot of fun and it’s a fantastic workout!

Also, did you know…..tennis players have less faults, ha!

★  ☆  ★   If you’re in the CONNECTICUT / NEW YORK Area    ★  ☆  ★

I’d love to work on you’re tennis game with YOU!

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Now forming outdoor tennis lessons on courts near you:

► Private (1 person)

► Semi-private (2 people)

► Group Clinics (4 or more)

► Cardio Tennis

Prices start from just $15 per person per hr.

Email me directly for more details ►►► MAXBARRY@NU-FiT.NET

Ask about my “Buy 4 get the 5th Free” Lesson Special

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Hmmm, just curious my friends……

Remember when tennis racquet’s were made of wood?

Have you tried playing, but were discouraged?

Did you play in high school?

Would you love to see your children play tennis?

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NOTE: I’ve been a Certified Tennis Pro teaching for the past 12 years, played #1 Singles and #1 Doubles in both High School and College, and have maintained a Top Ten ranking in USTA New England Men’s Open Single for the last 7 years.

BE WELL,

~ Maximillian Barry

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WORKOUT CHALLENGE: “THE CLIMBER”

“It is not the mountain we conquer, but ourselves.” ~Sir Edmund Hillary

ARE YOU READY TO ASCEND?!

TAKE ON MY WORKOUT CHALLENGE:

“THE CLIMBER” Routine is another fast-paced Metabolic Conditioning (MetCon) workout.

WHAT’S THAT?!? Check out my 1st MetCon blog post for a primer.

This workout is perfect for you to complete at the end of your regular routines, as it will increase your fitness levels AND burn body fat. You may also do this as a stand alone workout.

THE MOVES:

10  DUMBBELL THRUSTERS  ( VIDEO link )

20  MOUNTAIN CLIMBERS  ( VIDEO link )


THE HOW:

Perform 5 Rounds for time. This means there are no planned breaks between exercises, or sets ~ AT ALL!!

Keep the intensity UP! The goal is to complete in 5 minutes or less.

The recommended weight for the dumbbells are:

MEN: 15 lbs/each (2 x 15 = 30 lbs)

WOMEN: 10 lbs/each (2 x 10 = 20 lbs)

SCALE THIS ROUTINE TO YOUR FITNESS LEVEL:

Beginner: Lighter weights, and/or take breaks as needed.

Intermediate: As prescribed.

Advanced: If able to complete in 3 min. or less, add weight.

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle



WORKOUT CHALLENGE: THE “1500”

THE “1500” Workout Challenge is perfect to perform at home, as it requires minimal equipment – just a pull up bar & jump rope. This routine was presented by my friend Tyler Sullivan. He’s an IT wizard by day, and a fellow health-nut the rest of the time! It was originally created by my friends at Crossfit Catamount.I enjoyed this workout so much, that I wanted to share it with you…

Here’s the simple routine:

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100 Singles (Jump Rope)

10 x Burpees

10 x Sit Ups

10 x Pushups

10 x Squats

10 x Pull Ups

x 10 ROUNDS = 1500 Total Reps

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You’re already on your way to these:

Scale The “1500” to your fitness level:

Beginners: 3-5 rounds; Take breaks as needed, and limit range of motion (ROM).

Intermediate: 5 – 10 rounds

Advanced: As prescribed.

This Challenge was- like the rest- BRUTAL, but it felt fantastic to complete.

Workouts like this are not only a test of your physical strength, but you’re mental toughness, as well.

I completed all 10 rounds in 26:44 minutes.

My goal was to beat Tyler’s time of 25:06, but he definitely got me….this time! Great job my friend, and thanks for sharing this routine!

Post comments and results below.

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

WORKOUT CHALLENGE: “THE SWINGSET”

MAKE TIME TO SWEAT TODAY….LET’S GO!!!!!

Here’s a great workout routine that you can do just about anywhere….

“THE SWINGSET”

AMRAP (As Many Rounds As Possible) in 15 minutes of:

15 Air Squats

10 Kettlebell Swings (M-55 lbs/F-35 lbs)

5 Burpees

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Here’s a picture version:

1) AIR SQUATS: (click here for VIDEO)

2) KETTLEBELL SWING:

Key points of the kettlebell swing:

– Use your hips to drive the kettlebell, not your arms

-Keep a good lumbar curve (arch in your lower back)

-Maintain a tight core

-Keep your weight on your heels

-Keep your chest up – don’t let the kettlebell pull your shoulders down

-The swing finishes with your hips fully extended and kettlebell overhead

3) BURPEES:

*Note: Perform a Push Up at the bottom; jump and clap at the top.

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Scale this Challenge to your ability level:

Beginners: Take breaks as needed, lower the Swing weight, and limit range of motion (ROM) on burpees.

Intermediate: No breaks, but you may lower the Swing weight.

Advanced: As prescribed.

That’s my challenge to you….will you step up???

If you don’t have a kettlebell, you may substitute with dumbbells, or even a medicine ball.

Please post comments, and results below 🙂

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

WORKOUT CHALLENGE: PULL, PUSH, AND JUMP

WILL YOU STEP UP???

Here’s my challenge to you….

Kevin Past pulls Aircraft weighing 188,694 kg 8.8 meters!!!

What, you don’t want to practice your Aircraft Pulling today? Ok, we can save that for our next Workout Challenge together 😉

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THE “PULL, PUSH, AND JUMP” CHALLENGE

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If you can you pull, push, and jump- then you can do this Challenge!

Here’s the simple routine:

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AMRAP (As Many Rounds As Possible) in 20 minutes

3  DEADLIFTS

10  PUSH UPS

15  DOUBLE UNDERS

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Not completely sure how to execute these exercises?

I’ve provided a picture , with a YouTube Video Link above each one:

1. DEADLIFT

BARBELL DEADLIFT

2. PUSH UP

PUSH UP (SHE’S SHOWING OFF HER ONE-HANDER)

3. DOUBLE UNDERS

JUMPING ROPE

Considerations:

Remember that this routine is scheduled for AMRAP in 20 minutes, so the goal is to get through each move as fast as possible. Calculate when it’s necessary to take a brief pause, but keep the intensity up! The idea behind this Crossfit style workout is to tax you both physically AND mentally.

1. What weight should you use for the deadlifts?

Guys: 225 lbs

Ladies: 185 lbs

These figures are for very experienced deadlifters. To scale the weight down, use a weight that you could perform 8-10 reps with.

2. What if I can’t do that many push ups in a row?

Do your best throughout this entire routine. If needed you can limit your range of motion (ie- knee push ups).

3. Is there any other exercise I can substitute for these crazy double unders?

These DU’s are tricky, but practice is the only way you’ll be able to get the rhythm. High knee tucks makes a good sub here. Also, you may go ropeless! Yep, just pretend like you are actually jumping one….just don’t pretend that you’re working out LOL!!!

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I’d like to thank my good friend, and fellow fitness-nut Frank Dennis (@QuantumFit_Indy) who designed this particular routine. Frank and I will be going heads up on this challenge, and will be sharing the results with you. One of the best ways to keep you motivated is to diet and exercise with a partner. Strong support teams increase your chances of making life altering changes. A healthier lifestyle starts today…BRING IT!!!!!

Please post your comments, adjustments, and questions below.

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

AMRAP in 20 of 3 225lbs DL, 10 Push-Ups, 15 Double-Unders.

QUICKIE WOD: SQUAT CHALLENGE

YOUR QUICKIE WOD: SQUAT CHALLENGE

WILL YOU STEP UP???

We will be performing Air Squats, which is a squat performed without added weights…your body provides the resistance.

The SQUAT is know as the King (or Queen) of all exercises.

Here’s a great demo (VIDEO) which shows you HOW.

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Okay, so WHAT’s the routine??? Here’s the simple layout….

SQUAT CHALLENGE:

THEY KNOW WHAT TIME IT IS!

10 Rounds Total

1 Minute Air Squats, 1 Minute Rest

Total Routine Time 20 min.

Score: Your score is equivalent to the set you performed the least amout of reps in.

To guage your endurance/pace, keep track of the number of squats you perform each round.

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It sounds so innocent, however it’s sure to strengthen your body, both physically and mentally!

The challenge is completing the routine with as much intensity as possible, throughout.

Don’t have 20 min? Scale this routine down to 5 rounds (10 min).

Actually, you may consider getting in the habit of adding in squats whenever you can squeeze ’em in…NO excuses 😉

Post comments and questions below….what do you think your score will be???

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

WOD 01.18.10

(Rest Day 01.17.10)

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Today started off fantastic, with nothing but positive energy…makes it easier being surrounded with truly amazing friends, FBers, Tweeters, and family!

THANK YOU EVERYONE!!!

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TODAY’S WORKOUT SESSION PART I

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TENNIS

TENNIS ANYONE?

Got a call on Sunday from my client, and good friend Josh Roer- a junior at Bodoin College, MA. He’s on their tennis team there, and is looking to get back into prime shape for his season coming up in May. Tennis is a terrific sport for life, which incorporates both aerobic, and anaerobic elements. To get his endurance up, we drill heavy, and today we ended with the NU-FiT “Triple Play” MetCon Routine here.

TOTAL TENNIS TIME: 75 min, plus 3 min MetCon post WOD.

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After hitting with Josh, I Finished what was left of my Keto Protein Shake (Yummm, recipe here).

Then I was off to Costo…

Today’s score: Organic Grass-fed beef, EVOO, lox, mixed greens, celery, macadamia nuts, lemons, green tea.

Off to the NU-FiT Studio for some heavy lifting…………..Let’s GO!

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TODAY’S WORKOUT SESSION PART II

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PRE GAME

JUMP ROPE

12 min jump rope/swings/push ups/squats

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MAIN WOD

HEAVY DEADLIFTS

DEADLIFT

Warm up light, then go for Maximum Load for 5 sets at 3 reps each:

1. 100 lbs/ 21+ reps

2. 125/16

3. 175/10

*4. 225/3

*5. 275/3

*6. 295/3

*7. 295/3

*8. 305/3

I took full recovery between sets, and form was good throughout. Felt so darn good, that i decided to break my Deadlift PR on 01.02.10 (here) of 311 lbs for 2 reps…I recall it was NOT pretty. In fact, my form was gross on the 2nd rep, so I barely counted it.

Felt really strong tonight, and it showed, as I continued to plow through…

9. 315/1

10. 325/1

11. 335/1 New 1RM!!!

Boo-yah! Love, love, love seeing strength gain! Form was actually quite good, too.

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AFTER PARTY

JUMP ROPE

300 reps jump rope for time

1:19 min (no misses!)

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HOTEL LOBBY

PULL UPS

100 Jumping Pull Ups for time

1:17 min (1 pause at 77th rep)

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TOTAL WORK: 25 minutes

TOTAL WORKOUT TIME TOAY: 103 minutes

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I attribute this strength gain to- wait for it………….REST! Yep, I’ve taken double the amount of Rest Days than most other months. Clean eating is the fuel for optimal performance, and that has been an absolute staple for me. What percentage of your diet do you consider “clean”?

Most people need to force themselves to get their workout routine going, but once you get addicted- it’s REALLY difficult to take even one day off. Maybe that’s just me though. There are plenty worse things out there to be addicted to, right???

Are you making the transition to a healthier life? I’d love to help in any way that I can….hit me up- I love questions 🙂

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle