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Chaos Christmas Shopping, Brand NEW Website, and An Anti-Holiday Fat Gain Workout
Hey there, Albert here and I hope all of you are doing well…
I just wanted to talk to you about my new website that is about to launch in January (this is why there haven’t been many articles recently) and share this kick ass anti-holiday weight gain workout but first, I need to get something off my chest…
If you are out battling the Christmas shopping population and getting your list finished in primetime mayhem, do me a favor and keep your horror stories to yourself. I don’t need to hear about things I already know.
- Yes, I’m sure the parking lots were crazy...even the below average driving population need to buy gifts.
- Of course there was someone dragging their kids around with those doggy leash backpacks. (Please don’t leash your kids, people are making fun of you)
- I already assume that you ran into that one other shopper that ruined your day by fu*king you and everyone else over by asking dumb questions, causing a scene and backing up the line out the door, or brought their confrontation inducing inner diva mentality with them to the mall.
- And lastly, I probably could have already told you that the stores would be packed like a FREE Krispy Kreme donut giveaway inside of a summer Fat Camp (All jokes aside, obesity is not just a concern it’s a frickin epidemic people!)
But don’t get me wrong, I’m by no means an Ebenezer Scrooge. I’m just a man seeking some “joy to the world” this time of year.
I know that chaotic mass consumerism during the holidays can only lead to domestic war and in an effort to maintain mental health, I strategize my contribution to boosting our dog sh*t economy by shopping last minute alongside my fellow male species.
There is nothing like getting your Christmas shopping done with only a handful of frantic males at the mall trying to figure out how to get the “right” gift for their significant others without setting the bar to high for next year in an honest attempt to avoid financial suicide.
Again, I am no scrooge. By all means get the girl you love a kick ass gift! I am just trying to say, I have my shopping strategies for a reason and they have been tried and tested over time to be successful. I am hoping to 4-peat this year!
Okay now that I have fully vented and got some things off my chest, let’s continue…
For the past couple years of my personal training career I have maintained this blog mainly as a means for me to keep track of everything I was learning. I never expected this many people to follow my articles…to tell you the truth I didn’t think that anybody would read it.
Over time a ridiculous amount of people started sending me emails with questions on everything from fat loss, muscle gain, and even relationship advice (save your jokes). All these people were not only reading the blog, they were following it.
The blog I kept mainly for myself quickly transitioned into a go to information hub for fitness enthusiasts and people seeking real fitness results. It got to the point where I had a sh*t ton of article requests and needed to do something…
So…
I decided to get a Brand NEW blog based website deisgned that would allow me to more effectively share FREE content and my passion for fitness. But in the brainstorming and designing process I realized that everyone who frequented the blog shared one major commonality.
Fitness meant more to them than just going to the gym and working-out, it was a vital lifeline in continually improving the quality of their lives.
Fitness? A lifeline?
Yeah! A Lifeline!
“Fit” wasn’t a new years resolution or temporary life stage phase to any of you, it was a lifestyle.
My new website is zoom focused and catered to the individual who is passionate about living THE Fit Lifestyle. This website is being made for YOU.
New features on the website include:
- All NEW look and design for easier navigating and improving overall experience!
- Tons of Brand NEW and FREE content on fat loss, supplements, nutrition, muscle gain, workouts, groundbreaking studies, and all about living the fit lifestyle!
- I will have the sh*t load of Viewer requested articles coming out as I was finally able to write them!
- More Pictures, Videos, and multimedia elements.
- Guest Posts and interviews!
- More FREE content including E-books and newsletter! (make sure you sign up for the newsletter)
The goal for this project was to design a place that you could go to and be understood. I wanted to offer you a destination where you could escape reality for a slight moment and get into your zone, our zone (because there is more of us who live the fit lifestyle out there than you think).
This is a site where you can read and learn, find out more, and be entertained by everything the fit lifestyle has to offer.
 |
| I promise to keep to New site entertaining...Okay hmmm... maybe not quite like this. |
I quickly found out in my reading career, which probably started post-college to be honest (please refrain from laughing), that I only read things that entertained me. If it didn’t keep my attention, there wasn’t a chance in hell I would finish it.
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| Center for kids who can't read good! |
So when I write now, I write always asking myself if I would read this shit. What I’m trying to say is, I’m no distinguished writer. I just know that like you, I love reading and learning about fitness but I don’t want to have to read a damn textbook to get the info.
Conclusion
I will sum it up with one sentence.
Come to my New website next month at the start of the New Year, sign up for the FREE newsletter, and prepare to finally have a place to go where you can nourish your fit lifestyle!
Okay, one more thing.
I promise to keep it bad ass as long as it is in existence! (That’s quite a serious commitment!)
Now onto the last matter at hand…your anti-holiday weight gain workout!
With the increasing amount of bullsh*t we have to face during this holiday season (Christmas shopping-cough, cough), I find that I can continually depend on training to loyally offer a means to stay level headed, offer an effective form of stress relief, and bottom line make me happy.
For me, training is like a roller coaster…it can make you throw up sometimes but the majority of the time you can count on it to give you a damn good thrill and if you do choose to go for the ride, you won’t ever regeret it. (Insert Albert’s evil smile here)
Alright on with the show…
I am going to share with you a workout that will viscously fight back relentless holiday FAT that strategizes sly attacks in the form of delicious eggnog (no, spiking your eggnog does not make it okay), carb overloaded Christmas smorgasbords, sweet but bad intentioned little gingerbread men, and any other joyous snacks you can justify eating with the phrase “But it’s Christmas!”
This isn’t Christmas... This is SPARTACUS!
This is the infamous SPARTACUS workout my Elite Small Group Personal Training members have a love-hate relationship with. It’s a High Intensity Interval based workout that is the perfect remedy for a case of Holiday weight gain.
What you will need to perform this workout is a visible clock or timer, a small open space (enough for you to do a burpee and lay down), a resistance band or a pair of dumbbells, and yourself.
Directions:
You will be performing all the exercises following a 50 second work period and than a 10 second break. Follow this time template through all 10 exercises.
So, for the work periods you will perform as many reps with good form as possible in 50 seconds, break for 10 seconds, and then start on the next exercise for another 50 seconds, followed by the 10 seconds break. Repeat this pattern all the way until your done.
Note: You get out what you put in, and intensity will be the x factor here. Push an uncomfortable pace for each work period. Pretend I am right next to you continually gauging your level of intensity. (p.s. I can tell when people are giving a bullsh*t effort)
If you’re going to train, train hard!
Also, make sure to follow the order of exercises as listed. I received an email one time from a guy who said he tried one of the barbell complexes I posted and wasn’t impressed. I was a little shocked because even our top-level athletes struggle with this workout but later I came to find that he changed the order of the entire program. The program was specifically written in a way to increase difficulty and maximize total effort. What an idiot!
Conclusion = Follow the program
After you complete 1 round, rest 1-2 minutes. (1 round = 1 time through all 10 exercises) Repeat for 2-3 rounds.
I have also added progressions to increase difficulty for appropriate exercises. So if you can perform the standard exercise with proper form fairly easily, step your game up with the suggested progressions!
Spartacus Workout - 50/10
1. Body weight squats (Progression = Body Weight Jump Squats)
2. Pushups
3. Reverse Alternating Lunges (Progression = hold dumbbells for added resistance)
4. Bent over rows with resistance band or dumbbells (Progression = add a 3 second hold at the top of row)
5. Squat Presses (Progression = single arm squat press, make sure to do other arm the next round)
6. V - sits
7. Burpees (Progression = hold onto the dumbbells the entire time)
8. Lateral Lunges (Progression = hold dumbbells)
9. Mountain Climbers
10. Side Plank (switch half way)
So there it is, Spartacus, chaos Christmas shopping, and the first announcement of My new website launching next month!
I would love to hear how your Spartacus experience went, email me: albykennethpark@gmail.com. Let me know if it wasn’t difficult enough, you really liked it and want more workouts like this, or have any other questions or comments.
Don’t forget to come check out my NEW website launching in January (new website address will be posted on this blog or check out my Facebook Fan Page AlbertPark'sCompleteFitnessExperience
Also when the New website launches make sure you sign up for the FREE newsletter so you can receive even more FREE content and updates for NEW blog posts.
See you all in January!
Wishing you a Merry Christmas & Happy New Years!
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