Tag Archives: workout

Pregnancy Fitness Program Using TRX RIP Trainer

Watch the video below as I take my client who is 8 months pregnant through a 30 minute total-body circuit program using only the RIP Trainer by TRX.

A little over a year ago I wrote “A Runner’s Story: From Pain to Performance” which is about a client I began working with about 2 years ago. When we met, the simple task of walking caused sharp pain in her hips and had essentially given up on her long-time passion of running.

After a few months of working together she was racing 5ks and 10ks. In one year’s time (April, 2014) she ran the Illinois half-marathon. I still train her today, but now we have a new challenge; she’s expecting a baby at the end of March. Continue reading

MyTunes: 10 Songs for Any Training Intensity Level

Workout programs are designed to be systematic and progressive. Doing the same program over and over prevents training adaptations and isn’t very fun.  Doing core stability everyday can become boring. Performing high intensity, metabolically dense training everyday can cause more harm than good. You need a good balance, in the word of training this balance is called undulating periodization. For example, One day power, next day core, next day strength, next day cardio. These varied forms of training create balance.

We need balance in life too. Sometimes, we must be reserved, calm, and placid. Other circumstances may call for periods of anger, fight, and brutal force. Music (beat & lyrics) is designed to match any mood; sad – Billie Holliday’s “Gloomy Sunday”, happy –  Violent Femmes’ “American Music”, Angry – Pantera’s – “Fucking Hostile”. No matter what, there is a song to match your mood.

I listen to music all the time, especially while working out. So, I decided to create MyTunes; my top songs for each level of training intensity. Much like a workout – progressive from slow to fast, soft to hard. What are your favorites?

Josh Stone’s MyTunes Playlist

 Core Stability: Relaxed, rhythmical

10 – Kashmir – Led Zepplin

9 – Gravity – John Mayer

8 – Fly Over States – Jason Aldean

7 – Unthought Known – Pearl Jam

6 – Shattered – O.A.R.

5 – Simple Man – Shinedown

4 – Viva La Vida – Coldplay

3 – Falling Slowly – Glen Hanspard

2 – Imagine – Chris Cornell

1 – Somewhere Over the Rainbow – Israel Kamakawiwo’ole

Cardiorespiratory Endurance: A bit upbeat, steady rhythm 

10 – Get Rhythm – Johnny Cash

9 – Free Fallin’ – Tom Petty and the Heart Breakers

8 – Crossroads – Cream

7 – Whistle – Flo Rida

6 – We are Young – Fun.

5 – Home – Phillip Phillips

4 – Flake – Jack Johnson

3 – Me and Bobby McGee – Janis Joplin

2 – Two Step -Dave Matthews Band

1 – Something Bout a Truck  – Kip Moore

Strength Training: Heavy and mildly intense

10 – Love-Hate-Sex-Pain – Godsmack

9 – America – Deuce

8 – Lounge Act – Nirvana

7 – Black Betty – Spiderbait

6 – Bro Hymn – Pennywise

5 – State of Massachusetts  – Dropkick Murhpys

4 – Give it All – Rise Against

3 – Break Ya Neck – Busta Rhymes

2 – Face to the Floor – Chevelle

1 – Radar Love – Golden Earring

Power: Tear your head-off intense

10 – Judas – Revellie

9 – Screamin Out – The Unseen

8 – Aenima – Tool

7 – Blackened – Metallica

6 – Know Your Enemy – Rage Against the Machine

5 – Joy Ride – Snot

4 – American Capitalist – Five Finger Death Punch

3 – H*A*M – Jay-Z / Kayne West

2 – Ball Tongue – Korn

1 – Fucking Hostile – Pantera