Set Your Goals NOW to Make YOUR 2013 the Healthiest and Best Year Yet

MidwestFit Admins have the training, the tools, the expertise, and the passion to make sure you reach your Health, Fitness, and Wellness goals for the New Year.  We consistently have positive feedback from our community related to our availability, our free content, our Premium Content, our expertise and delivery of information, and our passion to help YOU get to the level you want to be at.  So let MidwestFit help you in 2013!

Some of the hardest barriers to overcome when reaching Health and Fitness goals are:

ONE – Defining Your Goals (what do you want to gain from your workouts) by following a tried and tested working formula known as S.M.A.R.T. Goals.  Meaning your goals should be Specific, Measurable, Attainable, Realistic, and Time Specific.

TWO – Following an extremely Effective and SAFE Program.

THREE – Having consistent and FREE access to trained individuals who can answer any and all questions related to your current program.

We at MidwestFit can help you with all of that!

ONE – If you struggle with S.M.A.R.T. Goal setting; we can help you assess where you are, what are realistic goals, time frames to reach them, and how to get there step by step.

TWO – We currently have great Premium Programs (Check out the user feedback on our Strength Program) and will continue to develop and release more Premium Programs through 2013.

THREE – We are also always free and available via email at info@midwestfit.com for any and all questions related to health/fitness/injury/rehab.  We will get you the correct information needed to help you.

So let’s make this year YOUR year to get after it and reach above and beyond what you wish to accomplish!  Confidence, Motivation, and a solid Hard Work Ethic go a long way.  This can translate from an effective workout program to all other aspects of your life.

Check out the links above for Premium Programs so you can see if your goals match what we GUARANTEE you will derive from our Premium Programs.

Our Co-Founder/ Lead Health and Fitness Admin is ACSM Trained, has a 4-Year Bachelor Degree in Health and Fitness from Purdue University, and is a Corporate Health and Fitness Specialist who has used these specific programs to get in the best shape of his life and to help his clients do the same!

Not sure where to start? Feel free to email us at info@midwestfit.com at anytime.  We are open to FREE consultations and assisting in questions related to health/fitness/injury/rehab and we can point you in the right direction for where to begin.  If new to fitness or had some time off, each program comes with built in Preparatory Training phases or you can check out our Personal Plan (in our opinion our best deal) where you tell us your fitness history, your goals, what you would like to work on, and we walk you through step by step on how to get there!

Potential PT #1 – Run

Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself to run harder and faster than you normally would on a distance run. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body strength/endurance all in a short workout.

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.75 miles

Stretch

Potential PT #2 – Bike Tempo

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

OR

Bike Sprint Training for 20-30 Minutes

Stretch

Abs/Core: Circuit: 2 Rounds

1. Flutter Kicks – 1 Minute
2. Bosu with Twist – 1 Minute
3. Side Plank w/ Hip Raises – 30 seconds each side
4. Plank – 1 Minute
5. Stability Ball Toe Touches – 1 Minute
6. Flutter Kicks – 1 Minute
7. MB Twists – 1 Minute

- MidwestFit Team

True Strength has an extremely high amount of benefits not only for the advanced weight lifter, but also beginning weight lifters and people who mainly consider themselves Endurance Athletes.

We highly suggest you check out our New MidwestFit STRENGTH Program  If you are serious at all about following a scientifically designed, tried, true, and tested 6 Week Strength Program, these are some of the benfits you can gain from it:

• Increase Total Body Muscular Strength
• Increase Core Strength and Core Endurance
• Increase Joint Strength and Stability in all major joint complexes with pure strength training
• Increase Lactate Threshold to be able to push harder and longer on endurance events/training
• Increase Overall Cardio and V02Max (Maximal Oxygen Consumption) for overall cardio upkeep to transition from this strength program to Endurance/Sport Specific Training, and to maintain desired weight
• Increase Major Muscle Stabilizers to ensure proper muscle strengthening to allow for full development of major muscle groups and to reduce risk of muscle/joint injuries.
• Minor Barbell Complex Training to improve form and technique on multi-planar lifts to target multiple muscle groups to work together to mimic real life/sport related movements and to upkeep muscular endurance.
• Training for a Tough Mudder, GORUCK Challenge, Urbanathlon or anything similar? This program would be perfect. We know because we have done them, literally.

It works, trust us, we have yet to lead anyone astray! MidwestFit STRENGTH Program

- MidwestFit Team

Check out some info about Ben and K! Meet the Admins so you have a better idea of why we are excellent at what we do and how we have developed our program here with MidwestFit.

Read about K’s Success Story here so you know you are taking advice from someone who truly has “Been There. Done That.” when it comes to making a True Life Style Change.

Ben has a B.S. in Health and Fitness and hours upon hours of course work related to exercise, fitness, health, nutrition, anatomy, physiology, kinesiology, medical terminology, and also an impressive variety of Fitness Challenges/Races under his belt (5k’s, 10k’s, 200 mile relays, half marathon, GORUCK Challenge) to prove that MidwestFit is the program to bring an individual to a level of True Fitness.  Also rated as #1 Fitness Trend of 2012!

Thanks to all of our community members who give us feedback to make our site more user friendly for you, you all rock!

- MidwestFit Team

Find Us on Facebook! Click Here.

Luckily January 1 of 2012 falls on a Sunday this year, which happens to be a rest day this week.  Let’s be honest though, not everyone will be in an ideal condition to exercise today anyways!

With a new year upon us, we just want to reiterate and explain a few concepts that are important to any and all fitness program.

For those of you familiar with MidwestFit, we’ll be kicking off tomorrow with some Total Body Fitness workouts, so rest up for that.  For those new to MidwestFit who may be researching new exercise programs for the new year, or individuals who are looking to just switch up their usual workout routine, read about us here at About MidwestFit or check out a preview of our workouts and what they are designed to accomplish The MidwestFit Experiment.

First thing’s first…Goal Setting.  Most health and fitness professionals utilize a system for goal setting called S.M.A.R.T. Goals, makes sense.
S – Specific - Be specific and write down exactly what you want
M – Measurable – Your goals should include numbers, dates, times, pounds, inches
A – Attainable – Be realisitc and make your goals attainable (hard work and proper diet WILL PAY OFF, ask one of our admins K - Success Story)
R – Realistic – Make your goals realisitc.  You don’t want to set yourself up to fail.  If beginning a new program, begin SLOW!
T - Time Specific – Set a time frame to acheive your goals by, and set mini dates to use as stepping stones to reach your ultimate goal

OR

Sign up for a challenge!  These could include individual or team challenges like a 5k, 10k, half marathon, full marathon, tough mudder, Ragnar Relay, or the Biggest and Best of them all the GORUCK Challenge

Signing up for a race or team event is sometimes the best and only motivation necessary to kick start an exercise program.  Perfect example is one of our admins, Ben, was great with total body strength and endurance training; however, he was flat out terrible at endurance cardio/long distance running.  In early 2010 him and K decided to sign up for a Ragnar Relay style team race from Madison, WI down to Chicago, IL.  Since it was a team based running event, Ben’s main motivation was to not be the one to slow down or let the team down to slow the race pace.  So he started on a running program developed by our running consultant, Myles, started very slow focusing simply on finishing the distances on the runs he had planned weekly.  Well it paid off, he completed the race without having to stop once to walk and ran a total of 16 miles in 3 different legs.  Since that decision to sign up for that first race in June of 2010 (thanks to some much needed motivation by K), he has ran a total of two 200 mile relay races, a bunch of 5k’s, a half marathon, and his proudest fitness accomplishment of the GORUCK Challenge.  All the while keeping up with strength and endurance weight training while properly mixing in cardio to complete all of these events by developing and following the workouts we post here at MidwestFit.  Amazing what simply signing up for one race can lead to!

Alrighty, there’s our little initial 2012 motivation post.  Flip the mental switch to make 2012 a different and better year.  Follow a healthy diet and our solid and tested program here at MidwestFit so you may reach your health, wellness, and fitness goals.  Rest up and get ready for tomorrow!

Questions? Concerns? Feel free to contact us at midwestfit@gmail.com

- MidwestFit Team

[twitter-follow screen_name='MidwestFit' link_color='e42217']

[twitter-follow screen_name='k_MWF' link_color='e42217']

[twitter-follow screen_name='Ben_MWF' link_color='e42217']

Just 2 shots of Ben enjoying his time at the Dallas GORUCK Challenge…Thought we should share.

-The MidwestFit Team

Stretch/Warm Up

Run 6-8 Miles

Check out and follow K’s training for his upcoming event Ragnar Relay Series – Tennessee - A little different approach than Ben’s GORUCK and IU Mini Marathon Training as K goes into his mindset for preparing for the race and the motivation behind it.

- MidwestFit Team

Take a day of Rest!  Or in Ben’s case, take a crack at an epic challenge to see what you are made of!  Check out the GORUCK Challenge to see what nonsense Ben has gotten himself into this time.

Go Get Em.

- K

Take a day of Rest!  Or in Ben’s case, take a crack at an epic challenge to see what you are made of!  Check out the GORUCK Challenge to see what nonsense Ben has gotten himself into this time.

Go Get Em.

- K

Potential PT #1 – Lower Body Strengtheing

Stretch/Warm Up

NOT A Circuit

1. Walking Lunges (Holding extra weight) – 80 Total – 40 each leg
2. Hamstring Curls on Ball - 30 Seconds x 3 Times
3. Calf Raises (Holding Extra Weight) – 45 Seconds x 3 Times
4. Jump Squats - 15 Reps x 3 Sets
5. Straight Leg Deadlift - 15 x 3
6. Deadlift - 15 x 3
7. Wall Sit – 30 seconds x 3 times

Stretch

- K

Potential PT #2 -Rest

Tomorrow I have the GORUCK Challenge - I will be resting and carbloading in preperation for this beast! 

- Ben

Just a quick reminder.  Ben is currently signed up to participate in a GORUCK Challenge and K is currently signed up to participate in a team 200 Mile Ragnar Relay Race.  We have found that the best motivation we have ever had, which has led us to be what we consider to be in the best shape of our lives has been when we have signed up and trained for an Event/Competition.  Check out K’s section for further info on that (Ragnar Relay Series), and check out below what it takes to be GORUCK Tough.  GORUCK is a big supporter of the Green Beret Foundation, so please check them out and help support those that make our country the amazing place that it is today.

You know how we sometimes like to post about events that we are signing up for, or challenges that we think would be fun to do? Well, we think we may have found our numero uno. They are called GORUCK Challenges, and if you have not yet heard of them, here is a brief description:

The GORUCK Challenge (www.goruckchallenge.com), inspired by the most elite training offered to Special Forces soldiers and led by Green Berets, is a team event and never a race. Our Cadre lead classes through a 15-20 mile city tour lasting 8-10 hours.  Challenge routes are designed to highlight the best a city has to offer, and Cadre build each class into a team through collective conditions of mental and physical exhaustion. Classes are small, camaraderie is high, smiles are plentiful, and teamwork is paramount.  $10 of every entry fee goes to benefit the Green Beret Foundation, a cause close to our hearts.

MidwestFit is going to be partnering with the GORUCK Challenge a bit and we will be posting a few MWF workouts that will be specifically designed to help you prepare for one of the challenges. These workouts will be listed on the left hand side of our main site under “GORUCK Challenge” for future reference.

We highly encourage you to test your physical and mental ability and take on a GORUCK Challenge in the near future. As a matter of fact, Ben just signed up for the October 1 challenge in Dallas, TX. If you do happen to sign up for a challenge, whenever and wherever it may be, be sure to let us know as well as mention to the people at GORUCK that MidwestFit sent you! Also, if you are preparing for a challenge and have questions about our workouts and how they can help you, please e-mail us at midwestfit@gmail.com. If you have specific questions about a GORUCK Challenge or are interested in participating, please first visit their FAQ site page. If your questions cannot be answered there then you can contact them directly via info@goruckchallenge.com.

So what are you waiting for!? You say you want to get in shape and be fit, so challenge yourself and sign-up for a GORUCK Challenge today! And if you happen to sign-up for Dallas, be sure to let Ben know.

-The MidwestFit Team

Another GORUCK Challenge Training for us. Might give this one a shot on top of the core/abs fitness day today, should be a good day!

Stretch/Warm Up

Circuit 4 times: (little to no rest)

1. Walking Lunges with weight/dumbbells – 50 total (25 each leg)
2. Pull Ups - 20 (try to complete in 1-2 sets)
3. Run 800 Meters (throw on that weight vest or carry 20-25 extra pounds with you)
4. Push Ups – 50
5. Walking Reverse Lunges with extra weight/dumbbells – 30 total (15 each leg)

End Circuit

Abs/Core:

Flutter Kicks – 50 (4-counts)
Plank 1 Minute
Flutter Kicks – 40 (4-counts)
Plank 45 Seconds
Flutter Kicks – 30 (4-counts)
Plank 30 seconds

Stretch

- Ben

Warm up (slow run/jumping jacks/jump rope)

Stretch 

1. Run 1 Mile

2. Push Ups – 10 at a time.  Stay in full upright position in between sets to rest (Hint: While resting, lean on one arm to give the other one a break)
1. –  Regular Push Ups
2. – Wide Push Ups
3. – Spider Push Ups
4. – Dive Bomber Push Ups
5. – Diamond Push Ups  

3. Farmer’s Walk – 200 Meters (Complete as quickly as possible – if you need to rest, set your weights down, rest with 5 very deep breaths, then pick the weights back up and get going!)

4. Negative Pull Ups – 20 total (resist gravity as much as possible.  Exercise should be very slow and controlled)

5. Abs/Core: Complete in as few sets as possible
1. Flutter Kicks – 50 (4-counts)
2. Plank – 1 Minute
3. Leg Lifts with Splits – 40
4. Crunches with legs in air – 60

6. Run 1 Mile

Cool Down (slow walk)

Stretch

- Ben

Warm up (slow run/jumping jacks/jump rope)

Stretch 

1. Run 1 Mile

2. Push Ups – 10 at a time.  Stay in full upright position in between sets to rest (Hint: While resting, lean on one arm to give the other one a break)
1. –  Regular Push Ups
2. – Wide Push Ups
3. – Spider Push Ups
4. – Dive Bomber Push Ups
5. – Diamond Push Ups  

3. Farmer’s Walk – 200 Meters (Complete as quickly as possible – if you need to rest, set your weights down, rest with 5 very deep breaths, then pick the weights back up and get going!)

4. Negative Pull Ups – 20 total (resist gravity as much as possible.  Exercise should be very slow and controlled)

5. Abs/Core: Complete in as few sets as possible
1. Flutter Kicks – 50 (4-counts)
2. Plank – 1 Minute
3. Leg Lifts with Splits – 40
4. Crunches with legs in air – 60

6. Run 1 Mile

Cool Down (slow walk)

Stretch

- Ben

In dedication to the tough challenge ahead on October 1st in Dallas.  This is another PT dedicated to the GORUCK Challenge that I will be partaking in.  Check out the main page for the Go Ruck Challenge and sign up in a city near you!  Join the challengers and EARN your patch upon completition of the event.  The Go Ruck Challenge is an event you will be extremely proud of to not only participate in, but to complete.

For any hikers or trail runners out there, give this PT a shot!

Stretch

With a 20-30 Pound Weight Vest or Ruck:

Ruck a total of 4 Miles:

- During the 4 Miles - Walk/hike on a combination of trails, grass, concrete, hills, and if possible sand.
- During the 4 Miles – On 4 seperate occassions Run 400 Meters (try to space them out about a mile apart)
- During the 4 Miles – Take a break from the total mileage and run up and down steps or run up and down hills for 7 minutes with no rest
- During the 4 Miles – Complete a total of 200 Push Ups and 200 (4-count) flutter kicks

Stretch

-The MidwestFit Team

[twitter-follow screen_name='MidwestFit' link_color='e42217']

[twitter-follow screen_name='GORUCKChallenge' link_color='e42217']

NOTE: Use Extreme Caution and Safety while performing the Go Ruck PT.  Anyone with previous joint issues, especially in the KNEES, needs to be very careful.  Hauling extra weight, hiking on trails, and running steps/hills can be very stressful on the joints of the lower body.  Be smart and use common sense.  This is a challenging, but rewarding PT!

In dedication to the tough challenge ahead on October 1st in Dallas.  This is another PT dedicated to the GORUCK Challenge that I will be partaking in.  Check out the main page for the Go Ruck Challenge and sign up in a city near you!  Join the challengers and EARN your patch upon completition of the event.  The Go Ruck Challenge is an event you will be extremely proud of to not only participate in, but to complete.

For any hikers or trail runners out there, give this PT a shot!

Stretch

With a 20-30 Pound Weight Vest or Ruck:

Ruck a total of 4 Miles:

- During the 4 Miles - Walk/hike on a combination of trails, grass, concrete, hills, and if possible sand.
- During the 4 Miles – On 4 seperate occassions Run 400 Meters (try to space them out about a mile apart)
- During the 4 Miles – Take a break from the total mileage and run up and down steps or run up and down hills for 7 minutes with no rest
- During the 4 Miles – Complete a total of 200 Push Ups and 200 (4-count) flutter kicks

Stretch

-The MidwestFit Team

[twitter-follow screen_name='MidwestFit' link_color='e42217']

[twitter-follow screen_name='GORUCKChallenge' link_color='e42217']

NOTE: Use Extreme Caution and Safety while performing the Go Ruck PT.  Anyone with previous joint issues, especially in the KNEES, needs to be very careful.  Hauling extra weight, hiking on trails, and running steps/hills can be very stressful on the joints of the lower body.  Be smart and use common sense.  This is a challenging, but rewarding PT!