Train2move would like to offer you an alternative this year. The style of muscular efficiency training we utilize at Train2move allows you to restore the performance of your muscular system. We have talked about this in hundreds of our posts but we want to take this New Years opportunity to actually show you how effective it can be and provide you with access to the training.

To provide this opportunity to you we needed to find people willing to go through the program and share their experience with you. Lucky for us we found Holly and Dan Migas. They are parents of Luke, one of our Hood to Coast team Members on our Runwithpower team. We selected them based on the fact that we thought they represented what this program is all about. They were both healthy individuals who cared about their bodies but noticed that they were starting to slow down physically. They both want to stay active for many more years but are concerned that they are not going to be able to .

Dan and Holly are perfect examples of what many people say is just the by product of aging. We are going to prove to them and to you that it is not their age but rather their current level of muscular efficiency that is making them, “feel there age”.

Over the next month we will take you through their progress with updates from us about their training, postural photographs so you can visually see their progress, and most importantly feedback from them. We have told them to be completely honest about how they feel about the program and of course how they are feeling physically.

If you are looking to try something a little more successful than the annual weight loss goal this year we invite you to join Dan and Holly on their quest to restore their muscular systems to a level that enables them to feel great physically and maintain a level of efficiency for many years to come. As we get near the end of the month of January we will be giving you access to the exact program that Dan and Holly went through.

Check back here soon for the initial interview and postural photographs so you can get the complete look at where Dan and Holly started.

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A CHRISTMAS AB WORKOUT TO MAKE SANTA PROUD

Here is a quick abdominal workout you can do after you open up those presents and have your hot chocolate or egg nog or whatever else you may drink to spice up the morning. Watch the video to see the examples or you can just follow along with the list below. The Train2move team wishes you a wonderful Holiday Season. Next Week we will take you through the first in a series of partner stretching exercises to increase the range of motion in your muscles.

If you like this Ab routine make sure to check out our complete Abdominal Program in the Store. Treat yourself to a stronger core this Christmas.

If you are brave enough go for the higher number of repetitions. If you want an even greater challenge simply repeat the workout for 2-4 sets. Enjoy.
Wishbone Crunches – 20-50x (Lay on back, knees and hips at 90 degrees, knees together feet apart hands behind head, elbows back and chin off chest. Keep knees together and feet apart, contract abdominal muscles and lift shoulder off the floor then relax.)
Frog Crunches – 20-50x (Lie on back, place soles of feet together, relax and spread knees apart letting them fall towards the floor. In this position place hands behind head keeping elbows back; squeeze and hold glutes while contracting abdominal muscles and lifting shoulders off the floor and back down; repeat up and down.)
Active Shoulder Bridge – 20x (Lie on back with knees bent and feet on the floor. Keep knees and feet at hip width. Squeeze glutes, raising hips and lower back off the floor and then lower down; repeat.)
Hip Crossover Crunches – 25-50x each side (In hip crossover position, place hands behind head with elbows back, and chin off chest. Contract abdominal muscles lifting shoulders off the floor 1-3 inches and back down; repeat up and down.
Cats & Dogs – 10x (On hands and knees with hands under shoulders and knees under hips, arch back up and pull chin to chest, then lower back toward floor and raise head up; repeat back and forth.)
Toe Touches – 10-40x (Lay on back, straighten both legs up toward sky, keep thighs tight, and pull toes back. Squeeze abs, lift shoulders off the ground and try and touch toes then lower shoulders and repeat.)
Tricep Active Bridge – 20x (Sit on butt knees bent and feet on the floor, hands under shoulders, fingers facing toward your feet, squeeze glutes and press hips and back off floor and repeat up and down.)

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In this case of this article it comes from Olsonnd.com. The name Olson alone implies it is going to be good, although I have an obvious bias. Follow this link to the article.

I am finding more and more that the secret to our ability to control our body weight, specifically how to shed unwanted pounds lies in the amount of sugar we eat. This falls completely in line with the program I tried out this past spring, the Ultramind Solution. I loved doing this diet and to be honest I have adopted many of the principals now in how I eat on a daily bases. My weight has stayed much more regular since doing so. This program was also about eliminating the many chemicals we put into our bodies which has also changed the type of shampoo, soap, and other products I use.

I encourage you to read the article, it is a quick read but is very informative. They are talking about how important it is not to simply count calories but to monitor the type of calories your body gets. Remember that we are living adaptive organism that will change based on the stimulus we give it. If we are eating too much sugar, our bodies must figure out how to adapt to this and the result is usually not what we are looking for.

The truth is that our bodies do not burn all calories the same. So depending on the type of calorie source you give it will determine how effective our bodies can break it down and turn it into usable fuel versus needing to store the excess.

I like how at the article it challenges you to go one full week without sugar. If yo have not done so before, give it a try. It will amaze you how much you can change your body in just the one week. Quite some time ago we built you a diet you can follow. Keep in mind this is just based on a lot of knowledge I have gained by studying nutrition from people far more qualified than myself but we found it to be quite successful for those who tried it out.

Click here for our example diet.

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The complete 3 routine package comes with a total of  40 exercises. Each routine is designed to progress into the next one so once you have mastered one, the next one is waiting for you to try out it’s increased demand. Each routine also has variable amount of repetitions that enable you to start at a level that will make you successful.

For those of you who did sign up for the newsletter we would love to get your feedback. Once you receive it please place comments on this post as to what more you would like to see included in the newsletters. We have several ideas we will be incorporating for the next edition but ultimately this is about you and how we can get you exactly the information you are wanting. So please feel free to share what it is you want out of the newsletters. Our main goal is to educate you and provide you the necessary tools to take total control of your physical health.

We will also be putting up a new poll next week where we will be asking for your opinions on what products you would like to see us working on for you. If you have something in particular this will be your chance to get exactly what type of training program you are looking for.

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In conjunction with our newsletter our Abdominal Program will be going up for sale. To this point we have put up some great products that we hope many of you will have the chance to try out. These programs have been a little specific in nature but our Abdominal program should appeal to everyone. Look for it on Monday morning in the Store.

Included in the first edition of the newsletter will be a short discussion on what abdominal routines can do for you when created in a way that not only can help tone your mid section but also increase your overall muscular efficiency. To help you understand how we create our routines we are going to give everyone who has signed up for the newsletter the first routine of the package for free!! Thats right an entire abdominal workout with illustrations and descriptions for free if you sign up for the newsletter.

As an added bonus we will give you a special code you can use to receive the rest of the abdominal program at a major discount. This will be a limited time offer so take advantage of it when you receive the newsletter.

We will be sending out our newsletter about once a month and I hop to offer you something similar each time. Obviously as we continue to grow and expand so will the opportunities being a part of the train2move community will benefit you.

I will put up some more information about this over the weekend as a reminder to you but again if you have not signed up and would like to try out one of our products for free, now is the perfect time.

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WORKOUT ROUTINE #2

Here are the sets and reps to go along with the workout.

1. Kneeling Good Morning Stretch – 20x, Make sure to go slow and get as much motion in the shoulders as possible.
2. Hand Leg Opposites – 20x each side, (40 total) Keep a steady pace and really emphasize getting the back leg as straight as you can.
3. Lower Spinal Floor Twist – 1:00 min, each side Make sure to keep both shoulders down and keep a slow relaxing rhythm with your breathing.
4. Kneeling Roller Coasters – 20x, do less reps initially if you need to to make sure you can maintain good form. Keep body as low to the ground as you can while you roll through the motion.
5. Crunches – 50x, do less reps initially if you need to, make sure you are not pulling on your neck, focus on just the contraction in the abdominal wall.
6. Tricep Active bridge – 30x, if there is pain in your wrists, try turning your hands out to the sides more until the pain is relieved. Take the time to go as high as you can each time.
7. Triangle Squats – 30x each side, keep your shoulders up tall and make sure you are attempting to squat evenly into both hips.
8. Inchworms – 6x, go out as far as you can but make sure to not bend the knees at any point. As you walk your feet back towards your hands, make sure you are pulling from the hip, not just pushing off the ball of the foot.
9. Wall Sit – 1:00 min, try and maintain as close to 90 degrees with your knees and hips as possible. If this creates pain in the knees, lift your hips up a little higher on the wall. Try to not lean over and place your hands on your thighs but rather keep your shoulders up on the wall.
10. Handstands – 12x, remember it is Ok to just kick both feet a few inches off the floor until you gain the strength to go higher. Maintain control on the way down as well, try to not let your feet slam back down into the ground.

If you want a more difficult workout, you can double the reps or repeat the routine multiple times through.
Enjoy the workout!

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Has it really been another 100 posts already? It is amazing how time goes quickly when sharing our passion for training with you. It took a little longer than expected but our store is finally open and has our first round of products ready to go. We want to make sure that everything we offer is of great quality and give you legitimate programs that will help to impact your life now and for time to come. This meant taking our time with the store to get it just right.

We are excited to roll out several more products in the coming months. Our Am/Pm routines will be arriving soon along with another product I think you will like, the Cardio Cheat Sheets. Other products on the way include a complete walking program, a travel package designed to help you avoid the muscle fatigue and tightness associated with travel. Also we are finalizing a golf package to help you improve your muscular systems ability to perform a proper swing and even a complete Marathon training package.

Needless to say we are hard at work creating programs for just about anybody who is looking to find the secret to how training can truly impact their life without the fads and limited programs that offer little in the way of long term training solutions.

Finally we are real close to getting the first newsletter out. If you have not signed up yet you are going to want to. With the first newsletter you will receive a free abdominal workout that will not only help strengthen your core but teach you how to incorporate this strength into improved movement of the spine for better back health. Also included will be a special code for all of you that have signed up to use in the store to get some other routines at significant savings.

This has really been a blessing sharing with all of you. We have learned quite a bit over the last 6 months and we are constantly making improvements to make Train2move a great option for your personal education on how to take care of your body the way God or Nature intended it to be.

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I have three kids and they are an amazing blessing in my life. Today my daughter had a dance recital and my son competed in a track meet. It is so much more rewarding to watch your own kids perform than it ever was competing when I was younger. This is true of coaching as well. I have enjoyed being a part of the teams I have coached and their successes than any team I actually played for. Speaking of we should do a Coaches Day.

Everyone check your calendars and give me a good date for a National Coaches Day! I will for sure celebrate this every year!

So on Mother’s Day we gave away a free relaxing workout to all of the Mom’s we love. Here is a link to it if you happened to miss out on it.

We want to make sure we are all about equality (actually I just made that up) so here is a workout for Dad’s to do to help unwind at the end of a hard day. This routine id unlike the Mother’s Day routine in that it is more about working on some general total body strength to help you maintain that “Brute Old Man Strength”. Thanks Dad’s for all you do!

1. Kneeling Pushups - 10 to 20 times On you hands and knees, lower your chest and hips to the floor as far as you can, then press back up.

2. Crunches – 20 to 50x – On your back with hands behind the head, tighten your abs as you lift your torso a few inches off the floor and back down. Keep your knees bent and feet flat on the floor and elbows back throughout the motion

3. Standing Lunges – 10 to 2o each leg – Place one leg in front of the other so you have a pretty wide base. With your hands on your hips, slowly lower your back knee towards the floor, then raise back up.

4. Kneeling Roller Coasters – 10 to 20 times – from your hands and knees, roll your torso along the floor until youreach the extended position shown to the right. Then pull your hips back towards your heels and roll through again.

5. Wall Sit - 15 to 60 seconds – Place your back against the wall with your feet out in front of you. Lower your hips down until you are close to 90 degree angles in your hips and knees. Make sure your knees are not out further than your toes.

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Here is the routine with some updated photos for your viewing pleasure.

1. Clappers – 20x. Lay on your back with your knees bent so your feet are flat. Then place your arms out to your sides and keeping them straight, bring them up so your palms touch. At the top take a second to push your palms together, then lower them back down to the floor and repeat.

2. Pullovers – 20x. Keep your body in the same position, now interlace your fingers so with your palms facing each other. Now lower your hands to the floor behind you, then forward all the way to your waist.

3. Active Frog – 20x. In this position, place the soles of the feet together and lower your knees down to the sides. Now keeping the soles of the feet together, bring your knees together and apart. Go Slow so you are not using momentum.

4. Leg Lifts – 20x each leg. Now back to the original position with your feet flat on the floor. Place one leg all the way straight on the floor. Now keeping that leg as straight as you can, lift it up as high as you can, then lower it back down.

5. Active Shoulder Bridge – 30x. Back to both knees bent so feet are flat on the floor. From here you are going to lift your pelvis off the floor as high as you can, then lower it back down.

6. Cats and Dogs – 10x. From your and knees, drop your spine towards the floor by arching your back down while lifting your head, then do the opposite, arch your back up and then lower your chin towards your chest.

7. Kneeling Arm Circles – 25x each direction. From your knees, place your arms straight out to your sides. Keeping your arms straight, make small circles forwards from the shoulder. After 25, point your palms up and thumbs back, now rotate with small circles from the shoulder.

8. Kneeling Roller Coasters – 10x. From you hands and knees, sit back so your hips are on your heels keeping your arms straight out in front of you. Now bend your elbows out to the sides as you lower your chin, chest, stomach, and hips towards the floor in a forward motion. Finish with your hips on the floor and your arms in the extended position. Now pull your hips back and roll through again.

9. Static Lunges – 10x each leg. From a standing position, Place one leg out in front of the other. Make sure they are at least 3 feet apart. Now lower your back knee to the floor keeping your torso upright, then raise back up to the starting position. Repeat this motion 10x on one leg, then the other.

10. Wall Sit – 30 seconds.  Stand with your back against a wall, now lower you hips down and move your feet out so you are simulating sitting in a chair.

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So I wanted to give out a nice easy stretching routine that Moms can do at the end of the day to help ease away the stress that comes with all they do. This routine can really be done at any time but try using it in the evening to help yourself unwind. 

Try to do the routine in the order it is listed and follow the sets and reps. It is a quick routine but also effective. If you have any pain or discomfort stop the exercise you are doing. Let us know if you have trouble and we can give you an alternative move.

 Exercise #1 – Childs Pose – 30 seconds. From your hands and knees, sit back onto your heels while keeping your hands out in front of you in the floor. Breathe deeply and relax into this position.

 Exercise #2 – Salutation to the Sun – 30 seconds. From the Child’s Pose position, roll your body along the floor until you reach the extended position as shown. Hold this position.

 Exercise #3 – Supine Knee to Chest Stretch – 30 seconds each side. Lying on your back with both legs straight. Now using both hands, pull your right knee towards your chest as far as you can without pain and hold.

Exercise #4 – Lumbar Twist – 30 seconds each side. From the position of the knee to chest stretch, gently pull your knee across your body with the opposite hand. Place the other hand and arm straight out to your side. Try to keep your shoulders down and pull your knee across just until you feel a stretch. 

 Exercise #5 – Cats and Dogs – 10 times. From your hands and knees, Arch your back up keeping your arms straight and tuck your chin down towards your chest. Then keeping arms straight, drop the back down and look up. Repeat the motion going slow throughout the motion.

 Exercise #6 – Kneeling Hip Flexor Stretch – 30 seconds each side. From a kneeling position, place one leg out in front of you so the knee is directly over the ankle. Make sure you are far enough that you can lean into the stretch. Make sure your front knee does not go in front of the ankle and lean in until you feel a stretch through the front of the back leg. 

 Exercise #7 – Kneeling Overhead Stretch – 30 seconds. From a kneeling position interlace your fingers with your arms straight, then lift them up over your head and hold. Keep your neck relaxed and breathe normally. 

We hope you enjoy your Mother’s Day workout! Thanks to all you Moms that work so hard to make life better for all those around you.

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