Celebrating Alex, Our Fitness Retreat’s Inspirational Success Story

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Client Spotlight: Celebrating Alex, Our Fitness Retreat’s Inspirational Success Story

 

Alex lost a total weight of 11lbs in one week! Alex is from Vancouver, Canada. He works in the real state sales and development business. He first attended Live in Fitness in Hilton Head, North Carolina back in 2015, where he met Eric for the first time. Alex says ” This time I realized. Since, I have my foot injuries I need that extra push from Live In Fitness!” His overall fitness goals have always been wanting to gain healthy weight and put on lean muscle mass. When Alex was 16 years old he was underweight and was very unhappy with his appearance.

He was determined to gain weight. He thought he could eat everything he desired to achieve muscle gains. That’s when he gained over 50 pounds in 3 months. He stayed at that same weight for a few years. He was overweight and decided it was time to make a change in his life. Before returning to Live In Fitness, he worked with a personal trainer, body builder to help him lose weight and gain muscle. Unfortunately he ended up getting injured being unable to do most of the exercises he was asked to. With his foot injuries he lost all discipline and gained all the weight back. Alex, says ” I felt terrible and depressed.

I felt all my fitness goals I had achieved, not just the weight loss but muscle gain went down the drain.” He knew it would be one of the biggest challenges to lose weight all on his own on top having his foot injuries.Before the foot injuries Alex struggled with a lot of anxiety that he overcame with fitness. After getting injured all the anxiety came back causing him trouble sleeping that kept getting in the way of his fitness goals.

Alex expectations on Live In Fitness have been met. He knew this was the right place that would focus on mind, spiritual and physical levitation. Getting pushed past his limit. Alex says ” Eric’s philosophies and approach to fitness and coaching has expanded my knowledge in fitness. I learned that you don’t have to starve yourself in order to get results. You don’t have to do intermediate fasting. Instead you can have more than three meals a day that are satisfying to your preference.

I find that this has worked for me! I have burn calories while losing weight and not starving myself and eating three times a day while having protein snacks. Getting the best of both worlds, eating enough and losing weight.” One of his favorite quotes that has helped him stay motivated with his fitness journey is by Zig Ziglar ” Success is not a destination, It’s a journey.” He reminds all of us to go with the flow and stay in the moment!

FREE GET RIPPED WORKOUT

Alex fitness

Alex Fitness Day 1

 AM: Workout video your choice ( figure out what fits for your time frame )

  PM: Cardio and Strength Mix

  • Walking 1 minute
  • Jogging-Treadmill or Walking  1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Chest-Push-Up Wide  1 set of 20
  • Jogging-Treadmill or Walking  1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Back-Lat pull down *HAVE GIF in Google Docs 1 set of 25 reps (Use appropriate weight so you struggle on last repetitions)

Sit down on the pulldown seat, feet flat on the floor.You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height.The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.

  • Running Treadmill or Jogging-Treadmill or Walking  1 minute , 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Crunches  Set of 25
  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Chest-Push-Up Wide  Set of 20
  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Plank regular or on knees 1 minute(depending on your exercise level)

Alex Fitness Day 2

  • 1 minute plank post ups regular or on knees (depending on your exercise level)
  • Crunches 1 minute
  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Back-Lat pull down *HAVE GIF in Google Docs 1 set of 25 reps (Use appropriate weight so you struggle on last repetitions)

Sit down on the pulldown seat, feet flat on the floor.You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height. The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.

  • Running Treadmill or Jogging-Treadmill or Walking  1 minute , 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Crunches  Set of 25
  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Chest-Push-Up Wide  Set of 20
  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Back-Lat pull down *HAVE GIF in Google Docs 1 set of 25 reps (Use appropriate weight so you struggle on last repetitions)

 

Sit down on the pulldown seat, feet flat on the floor.You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height.The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.

  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Plank regular or on knees 1 minute(depending on your exercise level)
  • 1 minute plank post ups regular or on knees (depending on your exercise level)
  • Crunches  1 minute
  • Chest-Incline Dumbbell Press or Chest- Barbell Incline Bench  1 set of 25
  • 25.Side Lying Leg Lifts  1 minute (use appropriate weight so you struggle on last repetitions)

 

Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.
Once in this position, bring your bottom leg up off the mat to meet your top leg.Hold for 2 seconds and return both legs together to the mat to complete one rep.

  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Back-Lat pull down *HAVE GIF in Google Docs 1 set of 25 reps (Use appropriate weight so you struggle on last repetitions)

 

Sit down on the pulldown seat, feet flat on the floor.You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height.The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.

  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Chest-Incline Dumbbell Press or Chest- Barbell Incline Bench 1 set of 25
  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Back-Lat pull down *HAVE GIF in Google Docs 1 set of 25 reps (Use appropriate weight so you struggle on last repetitions)

 

Sit down on the pulldown seat, feet flat on the floor.You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height. The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.

  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Chest-Incline Dumbbell Press or Chest- Barbell Incline Bench 1 set of 25
  • Back-Lat pull down *HAVE GIF in Google Docs 1 set of 25 reps (Use appropriate weight so you struggle on last repetitions)

 

Sit down on the pulldown seat, feet flat on the floor.You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height.The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.

  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Plank regular or on knees 1 minute(depending on your exercise level)
  • 1 minute plank post ups regular or on knees (depending on your exercise level)
  • Crunches 1 minute
  • Side Lying Leg Lifts  1 minute (use appropriate weight so you struggle on last repetitions)

 

Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.Once in this position, bring your bottom leg up off the mat to meet your top leg.
Hold for 2 seconds and return both legs together to the mat to complete one rep.

  • Back Rows 1 set of 25

 

Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward.

Repeat.

  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Chest-Incline Dumbbell Press or Chest- Barbell Incline Bench 1 set of 25
  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Back-Lat pull down *HAVE GIF in Google Docs 1 set of 25 reps (Use appropriate weight so you struggle on last repetitions)

 

Sit down on the pulldown seat, feet flat on the floor.You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height. The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.

  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Chest-Incline Dumbbell Press or Chest- Barbell Incline Bench 1 set of 25
  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Plank regular or on knees 1 minute(depending on your exercise level)
  • 1 minute  plank post ups regular or on knees (depending on your exercise level)
  • Crunches 1 minute
  • Side Lying Leg Lifts  1 minute (use appropriate weight so you struggle on last repetitions)

 

Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.Once in this position, bring your bottom leg up off the mat to meet your top leg.Hold for 2 seconds and return both legs together to the mat to complete one rep.

  • Chest-Incline Dumbbell Press or Chest- Barbell Incline Bench 1 set of 25
  • Back Rows 1 set of 25

 

Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward.

Repeat.

  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Running Treadmill or Jogging-Treadmill or Walking 1 minute, 3.5 mph, level, brisk, firm surface, walking for exercise (depending on your exercise level)
  • Back Rows 1 set of 25

Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip. Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward.

Repeat.

  • Chest-Incline Dumbbell Press or Chest- Barbell Incline Bench 1 set of 25

Alex Fitness Day 3

AM: video of choice ( for as long as your life allows)

PM: Strength and Sculpting – Legs and Abs

Strength training can always be swapped with a sculpting video or circuit with weights video or band video)

  • Legs-Bodyweight Walking Lunge  4 sets each leg 20 reps
  • Leg Curl  4 set of 20 reps (use appropriate weight so you struggle on last repetitions )

Facing bench, stand between bench and lever pads. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles.Raise lever pad to back of thighs by flexing knees. Lower lever pads until knees are straight.

Repeat.

  • Leg Extensions 4 sets
  • Crunches 50 reps
  • Russian Twist 50 reps
  •  Kickouts 50 reps

Alex Fitness Day 4

AM: Video of choice

PM: Strength and Sculpting – Shoulders and Bicep Workout

Strength training can always be swapped with a sculpting video or circuit with weights video or band video)

  • Stretch and warm up 5 Min. (can be swapped out with a stretching video)
  • Cardio – Walking/Jogging-Treadmill  45 minute (Cardio can always be swapped out with your workout videos)
  • Shoulders-Dumbbell Shoulder Press  3 sets  (use appropriate weight so you struggle on last repetitions )
  • Shoulders-Standing Military Press  3 sets(use appropriate weight so you struggle on last repetitions )
  • Shoulders-Front Plate Raise  2 sets (use appropriate weight so you struggle on last repetitions )
  • Russian Twist  30 reps
  • Crunches  30 reps
  • Biceps-Machine Bicep Curl  3 sets of 15 (use appropriate weight so you struggle on last repetitions)
  • Biceps-Hammer Curls press  3 sets of 15 (use appropriate weight so you struggle on last repetitions)