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

Rest!

Read why Rest and Recovery is important.

Why not help your abs look great?

We’ve got a brand new program out for you all here at MidwestFit! Check out our new Abs/Core Program and the benefits you can get from it! We guarantee you will not find an Abs/Core Finishers Program out there as good as ours for the cost of ours! This has it all, Abs/Lower Back/Inner Thighs/Outer Thighs and Hips.

We guarantee it will help get you the results you want when you throw it on at the end of a workout! Also look into adding these workouts on top of our STRENGTH Program to get lean, strong, and ripped.

Program Goals:

· Increase Core Strength and Endurance
· Endurance and Isometric Training to Burn Fat and Reveal Abs
· Burn Calories Quickly with Use of High Intensity Exercises to Elevate Heart Rate
· Bust Through Plateau’s with Introduction of New Abs/Core Exercises and Training Styles
· Prevent Injury in Lower Back/Hip Complexes
· Increase strength of the major muscle groups and minor muscle stabilizers included in the hip (abductors/adductor), lower back, oblique, and abdominal complexes

Abs/Core Training for the WHOLE Core!

Rest!

Read why Rest and Recovery is important.

Why not help your abs look great?

We’ve got a brand new program out for you all here at MidwestFit! Check out our new Abs/Core Program and the benefits you can get from it! We guarantee you will not find an Abs/Core Finishers Program out there as good as ours for the cost of ours! This has it all, Abs/Lower Back/Inner Thighs/Outer Thighs and Hips.

We guarantee it will help get you the results you want when you throw it on at the end of a workout! Also look into adding these workouts on top of our STRENGTH Program to get lean, strong, and ripped.

Program Goals:

· Increase Core Strength and Endurance
· Endurance and Isometric Training to Burn Fat and Reveal Abs
· Burn Calories Quickly with Use of High Intensity Exercises to Elevate Heart Rate
· Bust Through Plateau’s with Introduction of New Abs/Core Exercises and Training Styles
· Prevent Injury in Lower Back/Hip Complexes
· Increase strength of the major muscle groups and minor muscle stabilizers included in the hip (abductors/adductor), lower back, oblique, and abdominal complexes

Abs/Core Training for the WHOLE Core!

Rest!

Read why Rest and Recovery is important.

Why not help your abs look great?

We’ve got a brand new program out for you all here at MidwestFit!  Check out our new Abs/Core Program and the benefits you can get from it!  We guarantee you will not find an Abs/Core Finishers Program out there as good as ours for the cost of ours!  This has it all, Abs/Lower Back/Inner Thighs/Outer Thighs and Hips.

We guarantee it will help get you the results you want when you throw it on at the end of a workout!  Also look into adding these workouts on top of our STRENGTH Program to get lean, strong, and ripped.

Program Goals:

· Increase Core Strength and Endurance
· Endurance and Isometric Training to Burn Fat and Reveal Abs
· Burn Calories Quickly with Use of High Intensity Exercises to Elevate Heart Rate
· Bust Through Plateau’s with Introduction of New Abs/Core Exercises and Training Styles
· Prevent Injury in Lower Back/Hip Complexes
· Increase strength of the major muscle groups and minor muscle stabilizers included in the hip (abductors/adductor), lower back, oblique, and   abdominal complexes

Abs/Core Training for the WHOLE Core!

We’ve got a brand new program out for you all here at MidwestFit!  Check out our new Abs/Core Program and the benefits you can get from it!  We guarantee you will not find an Abs/Core Finishers Program out there as good as ours for the cost of ours!  This has it all, Abs/Lower Back/Inner Thighs/Outer Thighs and Hips.

We guarantee it will help get you the results you want when you throw it on at the end of a workout!  Also look into adding these workouts on top of our STRENGTH Program to get lean, strong, and ripped.

Program Goals:

· Increase Core Strength and Endurance
· Endurance and Isometric Training to Burn Fat and Reveal Abs
· Burn Calories Quickly with Use of High Intensity Exercises to Elevate Heart Rate
· Bust Through Plateau’s with Introduction of New Abs/Core Exercises and Training Styles
· Prevent Injury in Lower Back/Hip Complexes
· Increase strength of the major muscle groups and minor muscle stabilizers included in the hip (abductors/adductor), lower back, oblique, and   abdominal complexes

Abs/Core Training for the WHOLE Core!

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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

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We recently received an e-mail from a concerned MidwestFitter regarding our ab exercises. The concern being that we sometimes post ab exercises on back to back days. We just wanted to take a moment to note that our exercises should be used as guidelines for your personal routine. In order to properly and effectively cut fat around your waste and show your ab muscles you need to take a day of rest in between working them, just as you would do with most any other muscle on the body. So if we post ab exercises on back to back days and you did one of our ab routines the day before, then take the next day off of abs to let them recover. We like to sometimes post them just to show people what they could do if they did not do the routine the day before, etc.

So please, keep this in mind when doing our routines and understand that you should change them in accordance with what you did the day before. Our main workouts should almost always alternate from day to day but the ab exercises may not, so just keep that in mind. We will try and do a better job of when we post our ab routines to better serve our viewers.

For more help about our routines, feel free to visit our “About MidwestFit” page.

NOTE: This post is mainly for beginners and people new to MidwestFit.  If you have been doing our workouts or similar ones for long enough that you feel you are comfortably strong and ready, you can work out your core/abs as we post daily.  The reasoning behind that being that we don’t do a lot of weight bearing exercises on the abs besides body weight and medicine balls.  Our routines focus on low weight, but high repetitions to burn fat and build muscle endurance/strength.  The abs can handle quite a bit of overload and repair quickly, once they are developed to the right level, which is different for each person.  This is just a helpful reminder to those new to the site to ease into our training so they can safely and efficiently develop the skills, endurance, and strength to complete our daily PT’s.

Thank you,

MidwestFit Team