30 min workout

30 minute workout from Amyvolk.com with video descriptions

Warm-Up- 6 mins

Mini band forward and back walking

Mini band sidesteps

Jumping Jacks

High Knees

Butt kicks

Leg Swings

Mountain Climbers

Roll Spine

Warm up video

Core - 12 reps of each.  As many circuits as possible in 3 minutes.

Side Plank with hip raises

Leg raises

core video

Power – 3 mins

Squat Jumps – 5 reps every 45 seconds, for 4 sets

Power video

Resistance – 8 mins (4 mins each pairing)

DB Forward lunges with DB Push up/Row (12 reps of each)
Lateral squat with touch, Pull-ups or Band pulldowns (12 reps of each)

Resistance video

Metabolic – 12 reps of each.  As many circuits as possible in 3 minutes.

Burpees w/pushup and jump

Sit-ups

metabolic video

Foam Rolling 101

Kevin Kordek

Inside Fitness: Working out with Kevin Kordek

Posted: September 16, 2011

Those are Kevin Kordek’s arms. |

We’re not talking about the muscular pair attached to his body. |

There’s that bulging set of biceps that adorn the statue of legendary Virginia Beach fitness guru John Wareing that stands at 17th Street and the Boardwalk.

Kordek, CEO and president of A-Active Termite and Pest Control in Virginia Beach, posed as the “perfect model” to capture Wareing’s arms.

The rest of the 6-foot, 200-pound Kordek is in pretty good shape, too, thanks to a rigorous five-day-a-week exercise regimen at – where else? – Wareing’s Gym.

Kordek celebrated his 50th birthday in July by hitting the gym for a two-hour workout with his wife, Mary Beth.

“I would have worked out longer,” said Kordek, “but I had cracked some ribs a few days before and was in a lot of pain. I love working out. The gym has always been my escape and gives me a chance to get my thoughts together for the day.”

To say that Kordek grew up in a gym wouldn’t be much of a stretch. He began “hanging out” in gyms pumping iron when he wasn’t much past 11 years old.

“My brother was older and on the football team, and I’d come with him to weightlifting and conditioning workouts. Fitness just became a part of my life.”

A native of Philadelphia, Kordek grew up in Chantilly, a D.C. suburb that was country back then. He played left defensive tackle in high school and linebacker at Frostburg State before transferring to James Madison University, where he received his degree.

“I wanted to drop out and marry Mary Beth,” he said. “She said, ‘No way. If you want to marry me, you better have a degree.”‘

They have three children. Kevin, 23, is pursuing his doctorate in math at Duke, Elizabeth, 21, is a junior at Old Dominion University and Brian, 19, is a sophomore at George Mason University.

Kordek, who describes himself as “an entomologist who’s been chasing bugs for 25 years,” moved to Hampton Roads in 1995 when he bought A-Active Termite and Pest Control. The company has grown to more than 40 employees.

A Wareing’s guy through and through (“Going to another gym would be like cheating on my wife”), Kordek starts his Mondays with a butt-kicking workout with trainer Chris Ullom that sets the pace for the week.

“That way, there is no way I’m going to get complacent during the week,” he said.

Recently, Kordek talked about his “other set of arms,” fitness and diet.

What was it like being the model for John Wareing’s statue?

Obviously, it was a great honor. He was such a pioneer in fitness. Posing was also a heck of a workout. It took about two days and I had to hold a pose for hours. If you want a great workout, try it.

What do you do on that Monday workout?

I’ve been doing it for seven years with Chris. I don’t think any two workouts have been the same, but I know that he’ll push me to the brink. There’s a lot of cardio and flutter kicks for the abs. Then, I might throw a 20-pound ball against the wall and do a series of sprints for a half-hour on a bike, 30 seconds in the seat and 30 seconds standing up. Stuff like that.

Yikes. The rest of the week must seem easy. What is that like?

Tuesdays and Thursdays are mainly cardio days. I put on my headphones and get on the treadmill and the cross trainer. I try to push pretty hard. My goal is to burn 1,000 calories. Wednesdays is a big weight day and Friday is sort of a “free for all.”

What about weekends?

I do yard work and things around the house. I can’t sit around very long. I have to be doing something.

What is the best thing you get out of your training?

There are the physical benefits, of course. But I think it’s discipline and the structure it gives me for my whole life. If you work out hard, you are not going to get complacent in other areas of your life.

Are you still crawling under houses to chase down bugs, so you have to be in top shape?

(Laughs.) I was crawling under houses up to about five years ago. Now, I leave that to others but I’ve probably been under 10,000 houses in my career. Working out helps me so much mentally on the job. You can’t be fit and have a screwed-up mind. The two go together.

You love going to the gym. What makes it so special?

You feel like part of a family, especially at Wareing’s. You become friends with the people. There is just a great camaraderie.

Do you inhale food?

(Laughs.) Oh, I wish. As my trainer Chris says, you can’t out-train a bad diet. I used to be a cookie hound, especially around the holidays, and I’d pick up a fast 10-20 pounds that it would take until April to lose.

So, what’s your diet like?

I have learned that sugar is the villain. I try to stay away from sugar as much as I can and eat in moderation. I usually start the day with oatmeal and have a turkey wrap for lunch and some fruit or cottage cheese in the afternoon before dinner. The idea is to eat five to six times daily, just in smaller proportions.

Are you a guy who tries to pass on your love of fitness to your employees?

Absolutely. Not long ago, we brought in a trainer to work with our administrative staff. It was two sessions a week for six weeks. The increase in productivity was amazing. The return on the investment was so good, we are going to do it again.

What are your goals for the future?

To keep doing what I am. There are so many people who inspire me. Guys like Bill Dasher, a member of Wareing’s “Over the Hill Gang.” He’s about 86 and comes to the gym three days a week. I want to be like those guys.

via:  http://insidebiz.hamptonroads.com/news/inside-fitness-working-out-kevin-kordek

Wareing’s Gym FIT Klub 100 Day “No Excuses” Challenge

“The chains of habit are too weak to be felt until they are too strong to be broken”, but by looking at the problem differently we can still, Houdini-like, slip out of them. This is a challenge for a reason, it will be demanding but you will reap the rewards of efforts applied: a potentially better lifestyle, self-image and hopefully a pocket full of $1,000 CASH!!  *This Challenge is open to non-Wareing’s Gym members as well but the prize for them will be $800 rather than $1,000.

WHAT IT IS?

We challenge you to stay dedicated to taking charge of all aspects of your health for 100 days (Diet, Exercise, Free Time etc.). During the 100 days we, Ben and Todd, will prescribe the most effective means for you to gain lean muscle mass, shred fat, and get you feeling the best you have ever felt. We will provide you with information and strategies that are proven to make your body a Fat Burning Furnace. All you have to do is COMMIT.

The criteria that will be voted on by your peers are:

  • ·      Total pounds of Fat lost
  • ·      Total pounds of Muscle gained
  • ·      Total % change in body composition
  • ·      Before and After photos(No one will see your photos unless you are a finalist and if you are a finalist, you are going to be proud to show what you did)
  • ·      Short statement of your experience over the past 100 days

THE FACTS…

Here it is people; the hard-nosed facts about what it takes to change. They say it takes 21-28 days to develop or change a habit. I’m sorry but that is Crap! We all lead different lives and change at different rates. This is confirmed by a new study by the University College London psychologist Phillippa Lally and her colleagues. On average, her subjects who were trying to learn new habits such as eating fruit daily or going jogging took an average 66 days before reporting that the behavior had become unchangingly automatic. What does this mean? In 100 days you can MAKE IT HAPPEN and we will be there to help.

LET’S BREAK IT DOWN FOR YOU:

WARNING: THIS WILL BE THE MOST DIFFICULT PORTION OF THE 100 DAYS… DIET(including Booze)

What you fuel your body with is directly related to how you feel and perform. A diet full of processed sugar, stomach irritating gluten and other unpronounceable substances will only work to poison your metabolic machine in the same manner as a tranquilizer dart sedates an elephant. Food = Fuel and poor nutrition will devalue all efforts you put into your fitness. Manage your diet first and the rest will fall into place.

“Before anything else, preparation is the key to success.”

–Alexander Graham Bell

Alcohol is the second factor that will deter any progress that you hope to gain. Ethanol is burned first when available as a fuel.  It, like all of the other sugars, is not an optimal fuel. Making an honest effort to limit your alcohol consumption will be a true test of your will to succeed. We are not saying take it out completely but trying to make better choices on drinks (vodka-water=best choice) on a limited basis is ideal.

We will provide you with weekly information on what types of foods you should and shouldn’t be eating. A weekly  email containing a grocery list and recommended recipes that fit into our idea of the best way to fuel your body will be sent out. We will have multiple nutrition open discussions / seminars during the 100 days along with being  available for any questions you have along the way. The main philosophy behind our diet recommendations will be Paleo / Gluten Free eating.

THE FITNESS (BANG FOR  BUCK!!!)

  • ·      You will train with our FIT Klub Groups at least 2 times per week

o   Fit Klub is $200 per month for 2 session per week for 3 months.  There is no other “buy-in” required.

  • ·      We will draw up an individualized FITNESS MAP, guiding you through your weekly routine in order to maximize your time and efforts during the 100 days.
  • ·       Activities included in this Fitness map are:

o   Wareing’s Gym Fitness classes that fit into your schedule,

o   Daily physical activity such as walking, jogging, biking, hiking, swimming etc.

o    Other metabolic (Fat Melting) or Strength programs we can provide for you to do on your own

o   Recovery strategies: Yoga and Stretch Classes, Foam Rolling to keep you moving through soreness and fatigue.

o   The flexible FIT Klub schedule is below.  A copy of the 80+ weekly classes Wareing’s offers can be found at http://wareingsgym.com/pdf/current_schedule.pdf

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5:15 AM 5:15 AM
6:00 AM 6:00 AM 6:00 AM 6:00 AM 6:00 AM
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM
8:00 AM 8:00 AM 8:00 AM 8:00 AM 8:00 AM 8:00 AM
9:00 AM 9:00 AM 9:00 AM 9:00 AM 9:00 AM
12:15 PM 12:15 PM 11:00 AM
5:15 PM 5:15 PM  

Trust…

There are only 107 days left in 2011.  Let’s make it an amazing finish to the year!!  We want you to succeed.  We love what we do and your success is our success.  The one other thing that we ask you to do during the challenge is to trust us.  Forget about what you see in magazines or the latest exercise or diet fad or what you “know” from the past.  We know we can make you believers and really make a change in your life.

To sign up, reply to this email with your name, phone number, and the best email to contact you with.  The first thing we will do is set up a time to get your photos, measurements, and go over your initial workout schedule.  We would like to get this knocked out ASAP and get you started on your way to the best “You” ever.

 

Principles of Fitness: Flexibility/Hamstrings

Principles of Flexibility from Benjamin Dickerson on Vimeo.

Principles of Fitness: Flexibility/ Glute/Hip

Benny on TV

Hey all you Gym Ratz, It’s Benny Here, I am going to be on CBN, Channel 19, doing a little special on barefoot training. It is going to Air This Wednesday 5/5/10 (cinco De Mayo), at 9 am. Check it out if you have a chance, and maybe try to incorporate some barefoot days in to your program, you will definitely feel the difference.
Benny B.A.

The Tico Down Dog!!!

TICO Down Dog

Jakes 10 Minute DB Finisher…

Jake’s 10 Minute Dumbbell Finisher Series. from Benjamin Dickerson on Vimeo.