Twiss Fitness

12/09/2017

Something I absolutely love to do is paddle board! It is a great workout and the beautiful scenery and wildlife is priceless.

The last time I did it in Vero Beach, a mama manatee came up underneath my board nearly knocking me into the water! When residing in Durango, Colorado I paddled upstream on the Animas river with friends. The way back to our car was a treat! We simply sat on our boards and let the current do the rest. San Diego, California is another place I've tried it. Each place was an experience. Did you know when paddle boarding at sunrise right here in Delray Beach, you can often see dolphins?!🐬

Core stability, balance, a bit of upper body strength and most Important, WILL to TRY is all that is recommended but not required!

Share something that you love that I may not know about you! Why do you love it?

12/07/2017

Favorite workout:

15 squats
15 push ups
15 sit ups
15 (each side) bicycle abs
15 split jumps
15 burpees

Cardio options:
1:30 running (7/10 RPE)
1:30 jump rope
50 speed skaters

Instructions:

Complete exercise #1 then choose a cardio from your list of cardio options

Next do the first exercise again, add on the second exercise and again end with a cardio of your choice from your list (try not to choose the same one each time)

Repeat this process until all of the exercises are completed. For an easier, or faster workout, lower the rep to 12 and subtract the bottom exercise. (No one really likes burpees anyway 😜)

I love this style of workout because it increases muscular endurance and can be done anywhere, without equipment and can be adjusted easily for all fitness levels.

Twiss tip: when performing a squat, one of my favorite cues to give is to "push your feet through the ground". When you do this it really activates the ab and adductor and helps you to maintain good form.

If you complete this workout, you definitely want your squats to be quality since you will be doing so many of them! 🏋🏻

12/06/2017

On the seventh day, He rested.

This is something I've always had a hard time with. By nature, I am a doer. I look at my father and see him constantly busying himself with projects and staying in motion. It is actually hard for him to take a break.

Although I worked,shopped and cleaned, my workout plan called for REST! I had the urge to ignore this plan and run but I know that it wouldn't have put me ahead in the end. A lot of my clients and people I've crossed paths with in the industry believe that more is better. This is not the case. Our bodies need rest and actually get stronger in the process. Without rest "the microtears that occur in our muscles during exercise don't have time to repair and rebuild."

Do you workout 7 days a week? If so, why? Please read to educate yourself on the purpose for rest.

You have a fitness goal and are bound and determined to meet it – even if it means working out straight for days on end. Although exercise is an essential component of a healthy lifestyle, so is ...

12/05/2017

***Answering a common client question***

Is weight loss really 80% nutrition and 20% exercise?

I'm in complete agreeance that nutrition is a key component to achieving weight loss, HOWEVER, I do not think this ☝️statement is accurate. Exercise (resistance training) aids in increasing your basal metabolic rate simply by increasing your skeletal muscle mass allowing you to burn more calories at rest. Exercise is a great way to treat or even beat stress and depression, two things that commonly aid in weight gain!

Exercise and nutrition go hand in hand. I believe it is a 50/50 divvy rather than 80/20.

12/03/2017

Traditions make this time of year special. This is the first Christmas we will all be together as a family: James, myself and my two children Raymond and Layna. It's important to form healthy holiday habits that the kids will remember for a lifetime. Some bake Christmas cookies, we will run the !

12/02/2017

My favorite smoothie!

Ingredients:

1 scoop of strawberry protein synthesis
7 ice cubes
1 cup unsweetened vanilla cashew milk
1 oz avocado (don't skip this! Not only is it a healthy fat but, it makes the smoothie SMOOTH and CREAMY.. YUM)
1 cup spinach (raw)
1/2 cup frozen berries (with kale)
1/4 of a banana
1 teaspoon of nut butter of your choice

Blend until smooth and enjoy!

Sprinkle a small amount of granola on top for fun! (I LOVE the purely Elizabeth no grain granola!)

10/30/2017

https://life.spartan.com/post/give-your-willpower-this-4-exercise-workout

Buff up your brain and your body will follow.

10/15/2017

http://blog.myfitnesspal.com/spaghetti-squash-five-ways/?bb=disable

Love these recipes!

Behold, the spaghetti squash, that thick-skinned, oblong-ish gourd overflowing bins at your supermarket these days. Unlike it’s more popular squash ...

09/10/2017

***IN HOME HURRICANE WORKOUT***

PYRAMID

CARDIO OPTIONS:

200 JUMP ROPE
100 MT. CLIMBERS
100 HIGH KNEES

15 GALLON JUG GOBLET SQUATS (use gallon of water vs kettlebell 😜)
15 ES PLANK HIP DIPS
15 PUSH UPS
15 ES SL V UPS
15 BROAD JUMP BURPEE
15 HIGH LOW PLANK

DO THE FIRST EXERCISE, CHOOSE CARDIO, ALWAYS BEGIN FROM THE TOP OF THE PYRAMID, ADD AN EXERCISE

ALWAYS DO ONE CARDIO OPTION BEFORE ADDING ON THE NEXT EXERCISE.

MESSAGE ME WITH QUESTIONS," LIKE" THIS POST ONCE COMPLETED! ✅

https://www.bodybuilding.com/exercises/main/popup/name/dumbbell-goblet-squat

https://youtu.be/Iefe83rf6Wk

https://youtu.be/hxc7t-dVY3I

Get detailed instructions on Dumbbell Goblet Squat. Learn correct technique with our Dumbbell Goblet Squat video, photos, tips and reviews.

09/05/2017

I'm loving the program at High Speed Dirt Fitness! 90% 1RM 5x5 finished off with some interval work. It's not just about aesthetics here, it's about performance!

09/03/2017

09/02/2017

Do you eat before you workout? Why or why not? If yes, what do you eat?