Get in Losers, We’re Going Hiking

Guess whose back Warhawks, that’s right, it’s your favorite Fitness Supervisor Ryan. Something might feel different about this blog, some may even say I sound happy. There is one sole reason for the boost in my mood, it summertime hawks. I’ll be the first to admit I love college and the numerous opportunities to better myself both academically and as a member of society, but summer is where it’s at. I’m a firm believer that college students need to take advantage of summer days while we still can, Carpe Diem people! Without a doubt, my favorite summer activity is hiking and Wisconsin is the place to do it. I’m going to toss a little bit of knowledge your way with three tips for hiking success.

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Workout Shoes NOT Working Out

Hey everyone it’s your favorite Fitness Supervisor Ryan checking in! When I’m working in the Williams center there is one thing that is guaranteed to make me cringe and I know we’re all thinking the same thing. That’s right… IMPROPER FOOTWEAR, there’s nothing worse in my book. Something as simple as choosing the right shoe for the activity you’re participating in can make or break a workout. Some might be reading this thinking “Why should we listen to you?” To put your mind at ease I have multiple years of experience recommending and selling footwear to fitness enthusiasts much like 
yourself. In an effort to let you choose which shoe you like the most I will not be discussing individual brands. I will be discussing the best shoe for each type of workout.

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Travel Tips For The Air

I recently took a three week academic trip out of the country to the United Kingdom with a class from UW-Whitewater. I am so very grateful for the opportunity and experiences I have received from this adventure! An aspect of this trip I had not previously thought about was the plane ride. Even though many international flights are decently comfortable, a plane ride is a plane ride. And typically, they can wear you down mentally and physically. Here are some ideas you can utilize next time you have a long flight and don’t want jet-lag.

 

Stretch: You may see some people doing this at the airports, and that is because it helps immensely with jet lag. It’ll help loosen your muscles and relax your joints for a more comfortable flight. I stretched for 15 to 20 minutes before my 7 hour flight, and I didn’t feel tight or achy afterwards.

 

Stay Hydrated: While you should always stay hydrated, it is even more important on a plane. Water will help your body adjust to the altitude change and help your stomach settle if you’re a queasy flyer.

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Celebrity Workouts To Try

We all look up to our favorite “fit” celebrities and want to look like them. From big guys like Dwayne “The Rock” Johnson, or shredded women like Jillian Michaels or Maria Menounos. But there a lot of celebrities that get overlooked for the shape they are in, and they have more attainable goals for your body than many juiced-up Hollywood actors. Here are a few men and women celebrities that are in some seriously good shape, as well as what their workouts are to get them that way.

celeb fit image

 

  • Adam Levine

Adam Levine deserves some credit: the dude is slim and shredded all year round! And just like for most people, it doesn’t just happen with putting in some hard work. What I love about Adam’s workouts, is that the majority of it is functional training. So it will help you look and feel good, and develop strengths and skills that will make everyday life activities easier! Here’s a look into what he does:

 

  • 1A. HALF-KNEELING CABLE CHOP
    Sets: 3 Reps: 10 (each side) Rest: 0 sec.
  • 1B. LATERAL BAND WALK
    Sets: 3 Reps: 20 Rest: 90 sec.
  • 2A. SPRINT
    Sets: 3 Reps: 3 Rest: 0 sec.
    First to free-throw line and back, then to half-court and back, then to opposite free-throw line and back, then full-court and back.
  • 2B. REVERSE SCOOP THROW
    Sets: 3 Reps: 10 Rest: 0 sec.
  • 2C. TRX SQUAT
    Sets: 3 Reps: 10 Rest: 90 sec.
  • 3A. SEATED DUMBBELL OVERHEAD PRESS
    Sets: 3 Reps: 10 Rest: 90 sec.
  • 3B. PULLUP
    Sets: 3 Reps: 10 Rest: 90 sec.
    Set 1: pronated grip. Set 2: neutral grip. Set 3: supinated grip.
  • 4. SLED PULL AND PUSH to burnout/failure, 3 sets

 

All of this in total of 3 rounds. This is a great example of a full body circuit training. And if Adam Levine can make time for it between The Voice and Maroon 5, you sure can.

 

2) Chris Pratt

Chris Pratt lost over 60 pounds in just 6 months to play “Starlord” in the Guardians of the Galaxy movie series! The dude knows how to put in work! Unlike other actor or actresses who play superheroes or superhero-esk characters and consider or take steroids or other questionable substances, Chris did it naturally and slowly. You might say “Six months for sixty pounds is not slowly!?!”, which is true, but he has put on weight and lost it before, which makes it easier for the body to do it again later on. He technically averaged about 2.5 pounds lost a week, but since he also was working to keep weight on for roles like the big lovable guy from Parks and Rec, he then was able to lose it at a faster rate. This is what Chris did to prepare for GOTG:

  • MOUNTAIN CLIMBER – Reps: 20 sec. Rest: 10 sec.
  • PUSHUP – Reps: 20 sec. Rest: 10 sec.
  • JUMPING LUNGE – Reps: 20 sec. Rest: 10 sec.
  • HIGH BOX JUMP – Reps: 20 sec. Rest: 10 sec.
  • 3-PART BATTLE ROPE VARIATION – Reps: 20 sec. Rest: 10 sec.
  • BALL SLAM – Reps: 20 sec. Rest: 10 sec.
  • BURPEE – Reps: 20 sec. Rest: 10 sec.
  •  LEG LIFT – Reps: 20 sec. Rest: 10 sec.

3-5 rounds of this.

 

This is called Tabata training, which is a form of HIIT training (my favorite kind for awesome results), which is essentially doing the exercise at high intensity for 20 seconds then a 10 seconds rest then repeat over and over until you hit anywhere between 3 and 6 minutes. If you are a beginner, my trick is to flop the numbers and make it 10 seconds on and 20 seconds off for the first and second time trying Tabata.

 

3) Gal Gadot

The Gal Gadot Wonder Woman Workout got her body in fighting shape for the Batman v. Superman movie, but has now gotten her into even better shape for her solo Wonder Woman movie. Standing next to Superman and Batman and not looking insignificant is a hard feat, which she totally ruled. With not a lot of women in the spotlight as fitness idols, I think Gal Gadot needs to be right up there (along with a handful of other women) with the big dogs, running the fitness world. Here is what Gal’s full body workout looks like:

 

  • 5 MINUTE WARM UP OF MOUNTAIN CLIMBERS AND PUSH UPS
  • ROWING – 5 min Warmup
  • ROWING – 5 min of 10 sec sprint/50 sec easy
  • MOUNTAIN CLIMBERS – 1 minute
  • BIRD DOGS
  • BURPEE BROAD JUMPS
  • BIRD DOGS
  • MOUNTAIN CLIMBERS
  • BURPEE BROAD JUMPS
  • PULL-UPS – 7 sets x 3 reps
  • PUSHUPS –  5 sets x 3 reps.

 

Other than the rows and a place to do pull ups, no equipment is needed, so this is great for on the go or at home.

 

For more information on the workouts, their diets, and interviews, check out the links below:

 

Adam:http://www.mensfitness.com/training/workout-routines/adam-levines-total-body-workout-functional-strength

 

Chris:http://www.mensfitness.com/training/workout-routines/chris-pratt-workout-routine-guardians-galaxy-2-burn-fat

 

Gal: https://www.popworkouts.com/gal-gadot-wonder-woman-workout/

 

I hope you have enjoyed reading about the workouts, and know you will see results with any of the ones you try! Get to look like your favorite celebrity!

*Be Proud, But Never Satisfied*

 

~Luke