Streamlined Workout Templates: Simplifying Your Fitness Routine for the New Year

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OUTLINE

  • Introduction to a straightforward three-day workout routine suitable for beginners
  • Day 1 focuses on lower body exercises like squats, lunges, and calf raises
  • Day 2 emphasizes pulling exercises such as deadlifts, back extensions, and pull-ups
  • Day 3 involves pushing exercises like bench presses, chest flies, and push-ups
  • Importance of consistency and simplicity in establishing a workout routine
  • Tips provided for proper form, technique, and balancing muscle groups
  • Addressing shoulder impingement with explanations and recommended exercises
  • Encouragement for readers to start their fitness journey and reach out for further assistance

Hey, everyone! DFoss here, and today I want to discuss a straightforward approach to crafting your own workout routine, perfect for those gearing up for the new year. Let’s keep it simple, shall we?

For three days a week, let’s break it down into lower body, pushing, and pulling exercises. This routine might not be my favorite, but it’s a great starting point for anyone looking to establish a consistent workout regimen. With this template, you’ll be able to target all the essential muscle groups effectively.

Let’s delve into the details. We’re looking at three circuits per workout, each consisting of three exercises. Complete three rounds of each circuit for optimal results. So, if we were to put a number to it, it’s 3-3-3: three days a week, three circuits each day, and three exercises per circuit.

 

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Part 1
Part 2
Day 2: Pull
Day 3: Push

First up, let’s focus on the lower body. Our legs are crucial, and we need to train them bilaterally as well as unilaterally. The primary movements of the legs involve bending at the knees, hinging at the hips, and flexing and extending at the ankle joint. So, incorporate variations of squats, lunges, lateral lunges, and calf raises into your routine.

Moving on to pulling exercises, deadlifts are a key component. They engage numerous back muscles, so they’re best reserved for back day. Supplement deadlifts with back extensions, pull-ups, and single-arm rows to target different areas of the back effectively.

Now, let’s discuss pushing movements. These exercises involve horizontal and overhead pushing motions. Bench presses, chest flies, push-ups, and dips are excellent choices to work the chest, shoulders, and triceps. Don’t forget to include exercises like front raises and lateral raises to specifically target the deltoid muscles.

If you’re unsure about certain exercises or whether they’re suitable for you, especially if you have shoulder impingement issues, I recommend watching my video on the topic before proceeding. It’s essential to prioritize safety and injury prevention.

Remember, the goal is consistency and gradual progression. Mix up your exercises regularly to keep challenging your muscles and avoid plateaus. With dedication and perseverance, you’ll achieve your fitness goals.

Let me know if you found this helpful, and if you need further assistance, don’t hesitate to reach out. Here’s to living healthy and strong!

Understanding Shoulder Impingement: Improving Mobility and Flexibility for Better Overhead Movement

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Outline: DFoss discussed shoulder impingement and its connection to limited mobility and flexibility in the muscles between the shoulder blade and ribcage. He emphasized that when these muscles are tight, it can lead to overcompensation by the biceps and deltoid, making overhead pushing movements difficult. DeVos stressed the importance of prioritizing thoracic extension, rotation, and mobility to address this issue.

Hey what’s up y’all! DFoss here I’m going to talk about shoulder impingement really quickly. The shoulder is a very complex muscle. I’ve done a recent video that talked about learning what your shoulder looks like learn your anatomy, learn your rotator cuff. A very on notice thing, I believe, is that when people have shoulder impingement, it’s typically a result of you having very limited mobility and flexibility through the tissues that connect your ribcage to your scapula.

So when we push over ahead, and we hit a certain point, in which our shoulder blade can no longer separate itself from the ribcage what happens is we extend through the ribcage and when we extend through the ribcage, we go into this hyperextension of the lower back. So we are tricking our brain and our mind and our body usually just ourselves into thinking that we’re getting full range of motion through the shoulder.

But what’s actually happening is your bicep and your deltoid are trying to over compensate for the lack of mobility that happens between or flexibility between your shoulder blade and your ribcage. So you have your lats, your serratus anterior, your obliques, your pectoralis fascia, and your subscapularis all working against you pressing overhead right so we want to be able to push and maintain that amount of contraction in our upper abdomen so that we have full extension overhead.

We want those biceps by our ears. This is a very common thing that we see all the time. And if you can’t get that shoulder to extend without the ribcage following, then you should probably not be doing overhead pushing movements. You need to prioritize thoracic extension, thoracic rotation, mobility and flexibility through these muscles and this group of muscles that prevent you from being able to do so.

Stay tuned for more videos on how you can actually do that what exercises will help you.

10 Years I’ve Learned

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OUTLINE: DFoss emphasized the importance of prioritizing wellness and self-care. He stressed the need for adequate sleep, whole foods, and movement to improve overall health and well-being. DFoss also highlighted the importance of balancing self-care with social events, as neglecting self-care can lead to burnout and decreased performance in other areas of life.

HIGHLIGHTS:

  • Fitness and wellness industry experience and coaching.
  • DFOSS reflects on 10 years in the fitness industry, sharing gratitude and excitement for future work in nutrition coaching and movement optimization.
  • Improving quality of life through healthy habits.
  • Focus on sleep, nutrition, exercise, relationships, and nature to improve energy and well-being.
  • Maintaining a healthy baseline and self-improvement.
  • Maintain a baseline of self-care and wellness to improve overall health and quality of life.

Hey what’s up y’all DFOSS here this year marks 10 years for me in the fitness and wellness industry. I’ve learned so much. I’m so grateful for everyone that’s helped me on this journey, everyone that has paid attention, someone who has trusted me with their own health and allowed me to guide them in the right direction. Hopefully I haven’t put anybody in the wrong direction because we are always learning, we are always challenging our current belief systems and trying to see if there’s a different way. 

And you know now as someone who owns my own business, I am really excited to help people with nutrition coaching supplementation and being able to optimize bloodwork and genetics and day to day habits. movement wise, being able to make people move more efficiently, understand their bodies more and be able to work through you know, old injuries, maybe scar tissue, things that are impeding their mobility, flexibility and increasing pain. 

We want to decrease those we want to improve our ability to understand why we’re in pain. We want to improve our ability to move efficiently and do the things we love to do and day to day life. And so what I’ve learned in these 10 years more than anything, the research continues to show. And anecdotally it’s something you cannot deny you have to sleep better and more. You have to eat real Whole Foods. You have to move your body and check in with your body and non stop constantly. Progress those things you have to have healthy relationships and maintain those to keep positive vibes around you. And you have to get outside. You have to ground yourself, you have to get around nature, you have to absorb vitamin D. Outside of those things. 

 

There is nothing that’s going to improve your life and your ability to wake up and feel energized in the morning. Go to sleep, wake up and feel rested. More than those things once we get to a certain level. Of course, we can always find other things that push the needle just a little bit more. But those things are the major key points and I just want everyone to learn to focus on those things. And I always say if you have a pyramid the peak of your pyramid is when you’re at the peak of self improvement when you’re at the peak of spending time on yourself and self reflection. And movement and eating well. 

The last few months of every year we’re all at that bottom base of the pyramid, right? We’re all focused on families and social events and all of these other things we usually fall down to a lower level of self care and checking in and if you maintain that base, that pyramid that baseline of your health is getting outside grounding vitamin D movement every day, eating real clean Whole Foods and not going off the deep end you know enjoy yourself at 20 and obviously checking in and enjoying those social events and not making those social events and times with the people you love. hectic and more anxious and tense because you don’t feel like your best self because you haven’t been doing those other things. 

So always maintain that baseline at the bottom of the pyramid and build off of that and know which seasons of the year in which years of your life. You’re going to take a step back or a step down. And then when you can push the needle again, I’m at that point where Julian’s in daycare. Amy and I are getting settled. And I feel like now I can start to push that baseline again. Right, I can take that next step on the pyramid and make sure that I’m adding in those extra layers of wellness adding in those little things that helped me recover better adding in that ability to go for an extra run or do an extra workout. So with that all being said, I hope you guys continue to check in with yourselves. Improve yourselves, stabilize that baseline and then take steps towards improving yourself and improving what that baseline is to you. Right. As we know more we should do better, so much love. Live Limitless Peace!

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Upgrade Your Workouts: Introducing NT Loops for Superior Results

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Here are the things you will learn from this topic:

  1. Super bands replacement
  2. NT loops benefits
  3. Versatile workout equipment
  4. Comfortable exercise bands
  5. NT loops review
  6. Fitness equipment upgrade
  7. Door anchor resistance bands
  8. Washing exercise bands
  9. Nick Tumminello fitness products
  10. Minis NT loops

Are you guys working out with regular super bands? You guys need to upgrade? You need to get yourself some NT loops. All right a couple of reasons you need to number one, Nick Tumminello is an OG in the fitness industry – great guy, great friend of mine, go support him and buy yourself some empty loops number two, they’re great badass product. They’re very versatile. You can use them in so many different situations you can add them to so many other traditional exercises. And you can throw out your old Super bands when you’re doing anything that would require you to put the band around your body, around your shoulders around your hips. They’re going to feel much more comfortable and they’re going to provide a greater result. Number three, you can watch these things.

 

All right, you can just use them get them all sweaty and gross. Doesn’t matter. Toss them in the washer, they’re good. And lastly, they have an anchor for the door. They have a traditional door anchor, you can put it over the top of the door on the side so you can use all different levels to assist. Like I said, you can provide a greater resistance to a lot of traditional exercises by just adding the empty mood and setting it up properly. If you are going to use it for that purpose, you can carabiner it but don’t use the door anchor carabiner to the actual band itself. Make sure that you have a nice secure carabiner or hook to set it to. And as I mentioned before, go support women.  Head over to ntloop.com and grab some bands they also have the minis love these much more comfortable like your traditional booty band instead of the latex versions. So go check them out.

4 Parts of Exercise: Understanding the Four Portions for Better Performance and Injury Prevention

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Every exercise you've ever done is broken up into four portions. Those four portions are your starting position, your transitional pattern, your secondary position, and your secondary transitional pattern.

  1. Exercise portions breakdown
  2. Understanding exercise patterns
  3. Foundational body understanding
  4. Building exercise mastery
  5. Overcoming exercise plateaus
  6. Chronic injury prevention
  7. Exercise position isolation
  8. Concentric eccentric isometric
  9. Improving exercise performance
  10. Integrating exercise portions

And basically all I’ve been trying to tell you with all of these three p’s and three eyes videos, concentric eccentric isometric, is that you need to build foundational understanding of your body and the movements that you’re trying to get better at and master.

Break them down into the positions into the patterns, understand what you’re isolating, how you can focus on a position, or maybe even a concentric pattern, and then understanding how you can isolate any of those portions of that movement and slowly build them up to create the entire piece. Getting that understanding will help you get better at every single movement in the gym.

It’ll help you understand how to move beyond the plateaus that you’re hitting. It’ll let you understand why you’ve been getting injured so much chronically because you haven’t taken time to slow down and break down what you’re doing in each and every exercise. So if you can take one thing away, just understand those four, break them down. Learn them get better at each one, and then piece it all together. that’s when you get to integrate. that’s when you’ll perform better for longer, lower your chances of injury and ultimately find your fit right. If anybody you know needs this information, tag on share of things fall in love you guys. 

 

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Isometric, Eccentric, and Concentric

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Alright, squad, I want to follow up on the ideologies. I've been talking about the 3P's and the 3I’s and tell you how you take a more well known concept like concentric, eccentric or isometric and apply them to your lifts and understand how they're really the same ideologies

If I were taking a basic barbell deadlift, and I wanted to isolate the concentric pattern of that for my hamstrings and my glutes.

Once again, I’m isolating one pattern of a deadlift to focus only on the concentric portion of the deadlift. So you could argue that this would be an opportunity to put more load on the bar because we’re not going to worry about the eccentric ones.

Isometric

So what I’m doing here, my concentric loading pattern, isolate that.

Whoa, drop the bar. Now. I continue to do that add more weight. And once again, I’m working in isolating only that pattern or portion of a deadlift. Now let’s think about something more like a squat. If I wanted to apply a e centric load and I wanted to isolate eccentric load, in part of a squatting pattern, what I would do

what I would do is focus on tempo on the eccentric portion of that so as I’m slowly going down, I might count to five.

Good, come back up normal tempo, once again isolating the eccentric portion. I can add more weight 12345.

Concentric

Good. Now let’s say ILe What would I do then? I would isolate that position. Okay. So any isometric movement means that the muscles are under tension, but the joint is not moving. So are the joints multiple involved in the movement pattern are not moving. So an isometric squat? I’m holding at the bottom

in order to isolate that position, in a squat, right, the same thing can be done and applied to tons of other movements. If I were to take a bicep curl, for example.

I want to isolate at 90 degrees that’s when I have the most tension on the bicep.

I am isolating a position.

Now to do a full rep. Right? If I want to work on the isometric and the eccentric.

All I’m doing is integrating each pattern the concentric and the eccentric together.

Concentric, eccentric, concentric, eccentric, concentric, eccentric. Now I’m integrating those together, right? And then you can innovate from there. Right? I can throw one up, one down, one up.

Eccentric

One down. I can isolate isometrically one position while I integrate both the concentric and eccentric loading patterns of the other.

Oh, and then I switch. Okay, so this is how concentric eccentric and isometric can really fall into weavin right with the ideas that I’ve been talking to you about, which are the three P’s position, pattern performance, and the three eyes which are isolate, integrate, and then innovate.

They can be applied to your normal lifting, and everyday workouts. So I hope this makes sense. Gives you a better framework on how your body works, how you integrate exercise and how you program your own workouts.

Make sure to look out for more videos on these topics. And always follow like comment. Thank you!

 

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Limitless Fitness: Load vs Resistance

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Another topic that falls within the realm of positions patterns and performance is the concept of load versus resistance.

Now, what do I mean? Something that is considered load is an external weight, something, some sort of piece of equipment or natural thing out there in the world like a rock or a boulder. Right. a bale of hay that is considered a load, it’s something that you are loading your body with, you’re holding it externally is creating more pressure internally in the core, but also amongst compression of the joints, right? It could also be something like this weakest.

What that typically does over time is compressed the joints. Now if I were to do a pull up with this weight vest on technically, that’s a decompression exercise. So that’s a little nuance, but this is still an external load the other option is resistance. Right? So resistance is coming from, whoa, make sure you attach a resistance band and something that can really hold them steady. Alright, so resistance is something that’s creating resistance against your movement. pattern or with your movement pattern.

resistance usually mimics the muscles because we have these fibers, none of which really are straight and narrow, but all rotational in some sort or diagonal. And when the muscle gets longer, it’s at a higher chance of injury. Just like a rubber band, the longer it is, the more likely it is to snap. So when you use resistance, you are mimicking your muscles ability to withstand or adapt to a constant changing pressure and tension. So that’s why it’s important. Give me one more second to be able to understand when you do a resistance chest press and as I press further and further away, this actually becomes harder to push, because it’s getting longer. All right.

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There’s a lot to be learned through understanding if you are training with load, or you are training with resistance, and there’s a lot of years to be saved on your joints. If you train a little bit more with resistance, or just add a little bit more resistance in to your training. Not always using iron and heavy things. To do all your resistance we mean that that creates that bone density, avoids osteoporosis, all of those things, but it’s really beneficial for your joints. And your muscles to understand their intention with resistance training. So make sure to add it in. If you have more questions, let me know what you think.

 

As we conclude this insightful blog post, we hope you found valuable information and practical tips to enhance your fitness journey. If you enjoyed diving into these topics with us, you're in for a treat! We're excited to announce that we've taken the conversation to the next level with our podcast.

Tune in to LT360 podcast, where we bring these discussions to life, featuring expert interviews, in-depth explorations, and engaging conversations.

Subscribe now on your favorite podcast platform to continue learning, stay inspired, and take your understanding to new heights. Our podcast is an extension of the insights you've come to love from our blog, with each episode offering a dynamic audio experience. Don't miss out on the chance to connect with us in a new way. Thank you for being part of our community. We look forward to sharing more knowledge, stories, and inspiration with you on the LT360. Subscribe today!

DFoss: 3 Favorite Low-Impact Cardio Exercises

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What’s good y’all DFoss here I wanted to share with you some of my key tricks to improving my cardiovascular health without the high impact stress of things like running….

So I just finished a two and a half mile rollerblading session with my 20 pound pack on, which is key tip number one. If you’re doing anything on land, you add some extra weight and farmer’s carries you add a pack that will automatically increase cardiovascular output.

But my three favorite forms of low impact cardiovascular training are going to be number one rollerblading, that’s my favorite.

 I love to be out in the sun. I love to be out in the streets and go wherever I want.

Number two is swimming. I love to be underwater. You can’t have a pack on but you can practice long breath diving, which is huge.

And number three would be the bike. No real benefit to adding the pack but bike is a great way to get that lower body moving without the impact.

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The Best Barefoot Shoes for you, through Limitless Theory

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YOU’LL JOIN A WORLDWIDE COMMUNITY WHO’VE FOUND THE TRUTH ABOUT NATURAL MOVEMENT! WHY YOU’LL LOVE YOUR XERO SHOES, FIND THEM OUT!

What’s up Y’all  DFOSS here. I gave it away. We are collaborating the Xero shoes. I’m super excited. Xero Shoes have been a huge part of my life recently. 

I fell in love with these HFS Lightweight Running shoes. Although I don’t really run it and I wear them every day to work out. I wear them to work, right as you know, this is what I do. These are the pre OHS.

To get to know more, watch this video!

“This is like wearing a sock. It’s amazing. I am a vivo barefoot movement coach and the benefits of barefoot shoes and being barefoot learning to work out and have strong feet. Strong ankles is mind boggling.” – Dillan Foss

GET YOUR PERFECT PAIR OF XERO SHOES HERE!

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Best Herbal Anti-Inflammatory Medicine – Over the Co 

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Now that I have your attention…

What makes me choose Fusionary Formulas over most other brands?

  • They invest in the highest quality (98% potency) curcumin extract to help reduce inflammation and pain.
  • Many turmeric supplements give you regular turmeric powder, or they give you all three curcuminoids.
  • They built their formula to be medical-grade for doctors to recommend to patients.
  • They sourced the most potent pure curcumin extract at a full 500mg and this is how we drive a result different from everyone else.

Fusionary Formulas – Turmeric Gold: So while you contemplate all 12 places your body hurts, here are 12 amazing benefits to remember that Fusionary Formulas can provide for you:

ANTI-INFLAMMATORY: Curcumin, the active ingredient in turmeric, is a potent anti-inflammatory that helps maintain healthy inflammation responses.

SUPPORTS HEALTHY JOINTS: Turmeric consistently helps in promoting overall joint health, mobility, and pain relief.

VIBRANT IMMUNITY: Increases the immune strength of the body

SOOTHES DIGESTION: Reduces symptoms of bloating and gas related to indigestion.

PROMOTES HEART HEALTH: Helps regulate blood pressure, blood clotting, and other factors vital to heart health.

SUPPORTS BRAIN HEALTH: Supportive in maintaining healthy cognitive function and working memory.

SUPPORTS WEIGHT LOSS: Curcumin can impact BMI, weight, body fat, leptin, and adipose tissue.

BOOSTS STRESS TOLERANCE: Counteracts the effects of everyday stressors on the body, and has adaptogen qualities.

SUPPORTS HEALTHY METABOLISM: Helps to maintain normal blood sugar levels

PROMOTES RADIANT SKIN: Helps the body produce more radiant and healthy-looking skin by reducing systemic inflammation

REDUCES MUSCLE SORENESS: For faster recovery after each training session

SHOP NOW!

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