At first glance this looks like change. I always talk about change, but usually do not do what is necessary to truly change. Why? I think because I think about Change the wrong way. I usually try to change my appearance by getting leaner, bigger, or stronger. I usually try to change my financial situation by Making more money, spending less and saving more. I usually try to change my eating habits by taking more supplements to offset lack of sleep, missing meals, not eating enough fruits and vegetables, or not drinking enough water. I say all of this to let anyone who reads this follow me as I try something different. Whats different? Follow me to find out, I am going to try to post my journey each week and let you know what it is I am doing to change, hopefully you can connect with me on some level. If your one of my friends or clients I would love any feedback you may have. I am going to leave you with this. I have defined Change for 2011 as:
Courage Humility Action Nutrition Generosity Excellence
Look back each week for Updates and Progress in each of these areas:
Tobi
Thursday, February 3, 2011
Sunday, January 3, 2010
Andre Gurode Dallas Cowboys Center
Congratulations to Dallas Cowboys Center Andre Gurode. Andre has been named the starting center for the Pro bowl this year. This is his 4th consecutive pro bowl selection. Andre has been training with Elite Trainers for the last 4 years and works with Trainer Tobi Fisk. His current workouts with Tobi consist of high level core conditioning, joint mobility, and dynamic flexibility. We do most of our training in Johnny's Health and Fitness Studio and use equipment such as a Reebok Core Board, Kettle bells, Physio-Balls, and a Cable style functional trainer. His core conditioning workout are generally 60-90 minutes including warm up,, foam rolling, flexibility, cool down. Below is a sample core workout for Pro Bowl Center and Dallas Cowboy Andre Gurode.
Day 1:
Myofacial Release Foam Rolling
Quads, Hip Flexors, Upper Hamstrings, Glutes. (1-3 minutes per muscle group per side)
Thoracic Mobility with Foam Rollers (2-5 minutes)
Assisted Stretching with Tobi
PNF Stretching Hamstrings, Glutes, and Quads
General Dynamic Flexibility for Lower Body
Generalized Flexibility and Range of Motion work done for the Shoulders.
Active warm up
Level 1
Hip Bridges
Hip bridges with Knee fire
Quad Flexor Activation
Adductor activation
Internal/ External Rotation for Shoulder Rotators
Level 2
Monster walks
X band walks with External shoulder rotation.
Walking Lunges with Med Ball Reach
Inch Worms
Core Workout
Core Stability Squats 3x10 with(45 lbs)
Reebok Core Board Rotations (3x10/10)
Single arm Cable pull
single arm Cable push
Cable Wood Chop
Cable Reverse Wood Chop
Horse Stance Dynamic
This is a sample of Andre Gurodes Core Workout. He is an Elite Level Athlete and this program is just a part of his off season conditioning program. For ideas about core training for for help in developing a core workout for yourself feel free to call me at 214-552-8837.
Until Next Time. Train Hard! Train Smart! Eat Right!!
Tobi Fisk
Day 1:
Myofacial Release Foam Rolling
Quads, Hip Flexors, Upper Hamstrings, Glutes. (1-3 minutes per muscle group per side)
Thoracic Mobility with Foam Rollers (2-5 minutes)
Assisted Stretching with Tobi
PNF Stretching Hamstrings, Glutes, and Quads
General Dynamic Flexibility for Lower Body
Generalized Flexibility and Range of Motion work done for the Shoulders.
Active warm up
Level 1
Hip Bridges
Hip bridges with Knee fire
Quad Flexor Activation
Adductor activation
Internal/ External Rotation for Shoulder Rotators
Level 2
Monster walks
X band walks with External shoulder rotation.
Walking Lunges with Med Ball Reach
Inch Worms
Core Workout
Core Stability Squats 3x10 with(45 lbs)
Reebok Core Board Rotations (3x10/10)
Single arm Cable pull
single arm Cable push
Cable Wood Chop
Cable Reverse Wood Chop
Horse Stance Dynamic
This is a sample of Andre Gurodes Core Workout. He is an Elite Level Athlete and this program is just a part of his off season conditioning program. For ideas about core training for for help in developing a core workout for yourself feel free to call me at 214-552-8837.
Until Next Time. Train Hard! Train Smart! Eat Right!!
Tobi Fisk
Friday, January 1, 2010
New Years Fitness and Fat Loss Tips
27 Fitness and Fat Loss Tips
It's New Year's Day, and you have a clean slate. I don't know if you are one to make New Year's Resolutions or not, but either way you're probably thinking about how you can become fitter, healthier and happier than you are right now. These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:
Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.
Push the intensity of your workouts. Don't kill time, burn calories by maintaining a challenging intensity.
Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.
Believe in yourself. Know with conviction that you CAN accomplish your goals.
Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.
Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
Don't be afraid to ask for help.
Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
It's not about will-power, it's about want-power. You have to want it.
Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
Stop talking about losing weight. Start doing it.
Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains.
Be wary of products that are labeled as ‘health food'. Always read the nutrition labels.
Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.
Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.
Destroy negative self talk.
Avoid the trap of high-calorie beverages after your workouts.
Be consistent with your workouts. Exercise three to four times each week.
Expect more of yourself.
High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.
Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.
Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
Set specific, measurable goals.
Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
You deserve better...go get it. After writing these tips, I realized how powerful and inspiring they are. Print this list and place it somewhere that you'll see often – this will keep you motivated and pumped up to accomplish your goals. If your New Year's Resolution has to do with losing weight and getting into great shape (and whose isn't?) then guarantee your success by working with a fitness expert who can guide you to success. I'd love to team up with you - together we will transform your body in 2010!Call or email to get started today.
The New Year's Resolution Trap
Are you making a New Year's Resolution today? If you do, keep this in mind: It has been reported that 92% of New Year's Resolutions end in failure. Why? Because most people make resolutions that are simply unrealistic. They quickly get discouraged and then abandon the idea entirely. To ensure that you accomplish your New Year's Resolution, stick with a goal that is realistic rather than intimidating. Check out these examples:
Instead of resolving to lose 70 pounds by summer, commit to exercise 3-4 times each week.
Instead of resolving to give up all carbs, commit to bring healthy lunches to work instead of going through a fast food drive thru.
Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your goal weight.
Instead of resolving to never eat out again, commit to eating healthy all week and rewarding yourself with one meal out on the weekends.
Healthy Recipe
Healthy Winter Hash
This simple recipe is the perfect meal for a chilly winter day. It is packed with tender vegetables, filled with protein and can be made with chicken or as a vegetarian dish. Serve it with a salad for a quick and healthy meal that the whole family will love. Yield: 6 servingsHere's what you need...
2 medium yellow potatoes, peeled and diced
1 medium yellow onion, diced
3 large carrots, peeled and diced
1 yellow bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1 green bell pepper, seeded and diced
2 cups chicken, cooked and cubed (or 1 package firm tofu, drained and cubed)
1 Tablespoon olive oil
1 Tablespoon fresh thyme leaves
1 teaspoon salt
1 teaspoon garlic powder
1 can lowfat chili
Preheat oven to 375 degrees.
In a large bowl combine all of the vegetables and chicken. Drizzle the olive oil and mix to coat. Add the thyme, salt and garlic powder.
Spread the mixture on a baking sheet, and cover well with foil. Bake for 30-40 minutes, until the vegetables are tender.
Remove the foil and turn on the broiler. Broil until the vegetables are nicely browned, about 8 minutes.
Top each serving with a scoop of warmed chili. Nutritional Analysis: One serving equals: 230 calories, 4g fat, 28g carbohydrate, 6g fiber, and 20g protein.
Train Hard, Train Smart, Eat Right!!!!
Tobi Fisk
It's New Year's Day, and you have a clean slate. I don't know if you are one to make New Year's Resolutions or not, but either way you're probably thinking about how you can become fitter, healthier and happier than you are right now. These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:
Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.
Push the intensity of your workouts. Don't kill time, burn calories by maintaining a challenging intensity.
Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.
Believe in yourself. Know with conviction that you CAN accomplish your goals.
Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.
Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
Don't be afraid to ask for help.
Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
It's not about will-power, it's about want-power. You have to want it.
Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
Stop talking about losing weight. Start doing it.
Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains.
Be wary of products that are labeled as ‘health food'. Always read the nutrition labels.
Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.
Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.
Destroy negative self talk.
Avoid the trap of high-calorie beverages after your workouts.
Be consistent with your workouts. Exercise three to four times each week.
Expect more of yourself.
High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.
Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.
Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
Set specific, measurable goals.
Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
You deserve better...go get it. After writing these tips, I realized how powerful and inspiring they are. Print this list and place it somewhere that you'll see often – this will keep you motivated and pumped up to accomplish your goals. If your New Year's Resolution has to do with losing weight and getting into great shape (and whose isn't?) then guarantee your success by working with a fitness expert who can guide you to success. I'd love to team up with you - together we will transform your body in 2010!Call or email to get started today.
The New Year's Resolution Trap
Are you making a New Year's Resolution today? If you do, keep this in mind: It has been reported that 92% of New Year's Resolutions end in failure. Why? Because most people make resolutions that are simply unrealistic. They quickly get discouraged and then abandon the idea entirely. To ensure that you accomplish your New Year's Resolution, stick with a goal that is realistic rather than intimidating. Check out these examples:
Instead of resolving to lose 70 pounds by summer, commit to exercise 3-4 times each week.
Instead of resolving to give up all carbs, commit to bring healthy lunches to work instead of going through a fast food drive thru.
Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your goal weight.
Instead of resolving to never eat out again, commit to eating healthy all week and rewarding yourself with one meal out on the weekends.
Healthy Recipe
Healthy Winter Hash
This simple recipe is the perfect meal for a chilly winter day. It is packed with tender vegetables, filled with protein and can be made with chicken or as a vegetarian dish. Serve it with a salad for a quick and healthy meal that the whole family will love. Yield: 6 servingsHere's what you need...
2 medium yellow potatoes, peeled and diced
1 medium yellow onion, diced
3 large carrots, peeled and diced
1 yellow bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1 green bell pepper, seeded and diced
2 cups chicken, cooked and cubed (or 1 package firm tofu, drained and cubed)
1 Tablespoon olive oil
1 Tablespoon fresh thyme leaves
1 teaspoon salt
1 teaspoon garlic powder
1 can lowfat chili
Preheat oven to 375 degrees.
In a large bowl combine all of the vegetables and chicken. Drizzle the olive oil and mix to coat. Add the thyme, salt and garlic powder.
Spread the mixture on a baking sheet, and cover well with foil. Bake for 30-40 minutes, until the vegetables are tender.
Remove the foil and turn on the broiler. Broil until the vegetables are nicely browned, about 8 minutes.
Top each serving with a scoop of warmed chili. Nutritional Analysis: One serving equals: 230 calories, 4g fat, 28g carbohydrate, 6g fiber, and 20g protein.
Train Hard, Train Smart, Eat Right!!!!
Tobi Fisk
Sunday, November 29, 2009
Whats the answer to weight loss?
How come some people get results when they begin an exercise program and others do not. Some will say they don't work hard enough. So intensity is the answer right? Some say that the programs your following is not correct and it is causing you not to get the results you desire. So following the right program is the answer right? Some say you do not do enough cardio and if you do do enough its not the right type. So more cardio and the right kind of cardio is the answer right? Then some say its your diet, you are not eating enough protein, or your eating too many carbs, or your calories are either too high or too low. So eating more protein, less carbs, and a proper amount of calories is the answer right?
The truth is somewhere in the middle of all those questions. If my experience has shown me anything it has shown me that the environment must be right to create success. You are probably asking what exactly does that mean? I am going to do my best to explain it in regards to achieving a healthier more fit lifestyle.
Tune in to the next post for the first piece of the puzzle on the weight loss.
In Health,
Tobi Fisk
214-552-8837
The truth is somewhere in the middle of all those questions. If my experience has shown me anything it has shown me that the environment must be right to create success. You are probably asking what exactly does that mean? I am going to do my best to explain it in regards to achieving a healthier more fit lifestyle.
Tune in to the next post for the first piece of the puzzle on the weight loss.
In Health,
Tobi Fisk
214-552-8837
Monday, July 13, 2009
Summer Athlete Development Program
Elite Fitness Solutions
Athlete Development Program!
Tobi Fisk is offering a 4 week sports performance program through out the summer for individual athletes and teams. Our program is developed with the total athlete in mind. We start with core conditioning and then develop explosive athletes through a functional strength and power program. We are different than your average program in a couple of ways. We focus on correct form and technique and then add intensity in order to achieve optimal results. We test each participant in a number of fitness disciplines and then retest at the end of the program. We guarantee results in performance.
How we get results:
- Dynamic warm up, reduces injuries and prepares the body for harder work.
- Core and Muscle Activation Component
- Speed, Agility and Plyometric Component.
- Strength and Power Component
- “Crossfit style” High Intensity Circuit component.
“Most programs only focus on intensity and run your athletes to death, this does not make them better, just tired and usually injured.”
- Times: T/Th/Sa or M/W/Fr
- Where: Your place or ours, you choose. We have a location in Coppell and in Lewisville, but will be glad to travel to you.
- Trainer: Tobi Fisk and Elite Staff
- Group Size and Cost (6 Athlete Minimum for Group Pricing)
- 1-2 Athletes $75 first Athlete then $15 per Athlete per session up to 5
- 6-10 Athletes (12 sessions) $225.00
- 11-20 Athletes (12 sessions) $185.00
***Add $50 per athlete if our team comes to your place. All we need is a field.
Contact Tobi Fisk for more information or to sign up.
Tobi Fisk H.P.S (Human Performance Specialist)
214-552-8837
tobi.fisk@verizon.net
www.tobifisk.blogspot.com
Athlete Development Program!
Tobi Fisk is offering a 4 week sports performance program through out the summer for individual athletes and teams. Our program is developed with the total athlete in mind. We start with core conditioning and then develop explosive athletes through a functional strength and power program. We are different than your average program in a couple of ways. We focus on correct form and technique and then add intensity in order to achieve optimal results. We test each participant in a number of fitness disciplines and then retest at the end of the program. We guarantee results in performance.
How we get results:
- Dynamic warm up, reduces injuries and prepares the body for harder work.
- Core and Muscle Activation Component
- Speed, Agility and Plyometric Component.
- Strength and Power Component
- “Crossfit style” High Intensity Circuit component.
“Most programs only focus on intensity and run your athletes to death, this does not make them better, just tired and usually injured.”
- Times: T/Th/Sa or M/W/Fr
- Where: Your place or ours, you choose. We have a location in Coppell and in Lewisville, but will be glad to travel to you.
- Trainer: Tobi Fisk and Elite Staff
- Group Size and Cost (6 Athlete Minimum for Group Pricing)
- 1-2 Athletes $75 first Athlete then $15 per Athlete per session up to 5
- 6-10 Athletes (12 sessions) $225.00
- 11-20 Athletes (12 sessions) $185.00
***Add $50 per athlete if our team comes to your place. All we need is a field.
Contact Tobi Fisk for more information or to sign up.
Tobi Fisk H.P.S (Human Performance Specialist)
214-552-8837
tobi.fisk@verizon.net
www.tobifisk.blogspot.com
Friday, May 1, 2009
Coppell Cheer Program 2009
I was very impressed with the Coppell Cheer Leaders, they tested extremely well last week. We tested these athletes in Tabata Squats, Shuttle Runs, Planks, Push Ups, and Broad Jumps. This gave us a good amount of data to see what kind of athletes we will be working with. We hope to improve the overall conditioning of the Coppell Cheerleaders, specifically in the areas leg strength and power, core strength and core stability, flexibility and upper body strength. I will update this blog with workouts over the next few weeks. I will also post test results before and after. Keep checking blog for some great new workouts.
Saturday, February 7, 2009
Rowing, Spinning, and Chest
This is a fun workout. Nice change of pace from the standard stuff.
2,000 Meter Row on Concept 2 rower for time. Keep watts at least 1- 1.5 times body weight
20 min spin bike ride keep heart rate at least 80%
Bench Press- Follow progression and time record the sets, reps, and weights and time to finish and heaviest weight lifted. start sets every 90 seconds, not 90 seconds rest. Start on 0 then set 2 at 180 seconds, then set 3 at 240 seconds, then set 5 at 300 seconds(5minutes) ect.......
Set 1. 1/2 bw to failure ( at least 30 reps)
set 2. +20 lbs
set 3. +20 lbs
set 4. +20 lbs
set 5. +10lbs
set 6. +10lbs
set 7. +10 lbs
set 8. +10lbs
set 9,10, 11, 12 + 5lbs
Hopefully you see the progression. Try this workout once every 10 days. Your bench press strength will go through the roof. Record data and send to me. I am curious to see your improvement over 6 workouts or 60 days.
Train Hard,
Tobi
2,000 Meter Row on Concept 2 rower for time. Keep watts at least 1- 1.5 times body weight
20 min spin bike ride keep heart rate at least 80%
Bench Press- Follow progression and time record the sets, reps, and weights and time to finish and heaviest weight lifted. start sets every 90 seconds, not 90 seconds rest. Start on 0 then set 2 at 180 seconds, then set 3 at 240 seconds, then set 5 at 300 seconds(5minutes) ect.......
Set 1. 1/2 bw to failure ( at least 30 reps)
set 2. +20 lbs
set 3. +20 lbs
set 4. +20 lbs
set 5. +10lbs
set 6. +10lbs
set 7. +10 lbs
set 8. +10lbs
set 9,10, 11, 12 + 5lbs
Hopefully you see the progression. Try this workout once every 10 days. Your bench press strength will go through the roof. Record data and send to me. I am curious to see your improvement over 6 workouts or 60 days.
Train Hard,
Tobi
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