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Coach Nilo’s Daily Move - Day 13: Get the Heart Pumpin’! Many of my clients have told me how they hate cardio. Mostly is because when they do cardio they spend their time on a treadmill, a stair master or some kind of machine at home or in the gym. But cardio wasn’t meant to be boring. As kids we did cardio all of the time. When I was a kid, there weren’t many video games, no computers, no internet, no cell phones, iPads, etc., so we spent countless hours playing outside. We were always doing cardio and didn’t even think of it as cardio. We would just run, ride the bike, play sports, tag, hide and seek, go up and down the slide and did whatever we thought of. It was fun! Fast forward to today..., people have forgotten how fun life can be when we’re doing “cardio”. In other words, playing! I ride my bike and go running to train, yes, but I do it because it’s fun! It’s not playing tag, but I love riding my bike. I love the challenge. I love competing, racing up a hill against my brother or my friends. Participating and competing in endurance events, like runs, cycling, mud runs and so many other types of events or sports is fun. One can go out and party and do cardio. It's called dancing! Dancing is a great form of cardio as long as it's not just slow dancing. Events are packed with so many emotions mostly positive emotions. There are so many people that I meet at events and I’m blessed to have many of them as my friends. Anyone can do this. But people are so focused on losing weight or they’re stuck on their phones for hours, yet, they “don’t have time” to go out and do something that is so beneficial for our health in so many ways, especially our heart health. Weight loss or fat loss is easy. Honestly. It’s so easy but people complicate it. You can eat junk food and drink beer and still lose weight/fat. I don’t recommend it because we may lose fat/weight but our health will deteriorate. My point is losing weight/fat is easy. It takes a little discipline, a little work and consistency. But when you’re having fun, it’s a lot easier to be consistent. The workouts in these videos are super short. They’re so short you don’t have time to get bored. Make an effort to start doing cardio more often. If you already do cardio, awesome! Keep it up! Even bodybuilders and fitness models include cardio into their training plans because they know it has many benefits. Just remember, cardio can be done in so many different ways. Have fun! Now, let’s get today’s workout going and get in the habit of making fitness a part of our daily lives! Coach Nilo’s Daily Move - Day 12: I use a trash bag to work my glutes. Not the best option. But it’s what I had to work with at the moment and I’m trying to show that even if we don’t have access to equipment, (weights, gym, time, bands, etc), we can still get a workout in. With two daughters and both my wife and I have full time jobs, I can get a workout in. That’s easy. Now, recording, editing and making an instructional type video... that’s a big challenge for me, mostly because of the time. These workouts I’m showing in the videos I can crank them out in no time before I jump in the shower. So the trash bag was the best option for me as I tried to hurry to find a place to record. I tried cardboard but it kept slipping off my feet, so I went with the trash bag. It’s easier with socks indoors. You’ll see at the end how I struggled with the trash bag, but at the end, it still worked my hamstrings and glutes. There’s no reason for not getting in some type of fitness in everyday. 5 minutes is better than 0 minutes. Remember... the goal of these videos is to help people create a habit of making fitness a part of our daily lives. I hope it’s helping you and/or your friends and family. Don’t be afraid to tell your friends and family about these videos. I won’t be mad. Coach Nilo’s Daily Move - Day 11: Planks Today is simple. 3 movements while planking. Planks work the core and stabilizing muscles. It also helps the spine and lower back. If you can’t do the movements, you can always modify the moves or just plank for as long as you can until you get stronger. Remember the goal is to create a daily habit of making fitness a part of our daily lives. Coach Nilo’s Daily Move - Day 10: Don’t skip leg day! Today we do legs. Two movements. One legged squats and one legged Romanian deadlifts. 4 sets of the number of reps you choose. I do 10 reps in the video. Why so little? We’re still getting our bodies used to working out daily so intentionally we lower the intensity by keeping the volume low. It still works the muscles, but not so much they won’t be able to move the next day. Be patient. Don’t rush. The results will come. Remember, the goal is to create a habit of making fitness a part of our daily lives. Coach Nilo’s Daily Move - Day 9: More Push-ups Today is a valuable lesson I learned the hard way. As a kid, my coaches always made practice really hard. We had an easy day before a race, but that was it. Now that I’m a coach, I have years of experience and a lot of studies and research, I learned that working out super hard every day is not the best way to go. So today we are going to lower the intensity just a bit. By lowering the intensity, we are actively recovering which will help us perform at higher levels. This allows us to keep up with our daily fitness. It helps us feel better about ourselves because we intentionally lowered the intensity. What do I mean by this? When we go hard every day, we get tired and we can’t perform at our full potential, so most people will get discouraged and usually quit. Today we are doing 5 types of push-ups. You choose which types of push-ups you want to do and you choose your number of reps. I will be doing 10 reps for each type of push-up for a total of 50 reps. Coach Nilo’s Daily Move - Day 8 Today we hit the glutes. You’ll notice we start repeating exercises and combining exercises from different days into one workout. Little by little we’ll start adding intensity. Today’s focus is on form. Take your time on these movements. The workout is short enough... make every rep count. Remember the Goal is to create a habit of making fitness a part of our daily lives. Coach Nilo’s Daily Move - Day 7 Today we work the back directly. Usually the back is worked on with a pull up bar or with weights doing pulling movements. In order to take away any reasons for skipping a day, I implement a simple way to activate the back muscles. All you need is a wall. The exercises I show can also be done on the floor if you would like more intensity. Then I finish with a bit of core work doing twisting ab exercises. This is to switch it up a bit from doing push and pull and side to side. Today we add some rotation. Being a father of 2 daughters, (5 year old and 9 month old), is a blessing. Getting a workout done with two daughters... no biggie. Recording, editing, figuring out where to record and where to place the camera with 2 daughters... now that is a super challenge. Today was a character building day for me and my wife, (tough day). My wife had a super long day, so I had to wait until the little ones were asleep and until my wife got home in order to do this. So I went live. Here’s the raw video. No editing, no filter. I apologize in advanced for so much babbling. I was super tired, sleepy, it was my second workout of the day and I was running on fumes. For today's workout: If you can't do all the reps, lower your reps to what you can do. If you can do 5, 6, 7, 8 or more than 10 great! You work at your pace. Soon you'll be adding more. Remember the goal is to create a habit of making fitness a part of our daily lives. Coach Nilo’s Daily Move - Round 5: Get in the Ring Today we hit cardio! If you can get outdoors I believe cardio is more fun. But for the sake of the video and continuing to create a habit, here’s a little something for ya! Let’s get in the ring! #cardio #rockybalboa #boxing #coachnilo #training #fitness #dailyhabit #swimbikerun #swimming #cycling #running #triathlon #marathon #ironman #gotmyfitness
Coach Nilo’s Daily Move - Day 4 Today’s workout is more of a stretch and mobility type workout. The focus is the hamstrings and lower back, but as most my workouts, multiple muscles are working. It's a slower workout and it's 11 minutes. If you have time and feel up to it you can always add sets and reps. Let me know how you’re doing by commenting below. Coach Nilo’s Daily Move - Day 3 Today we are going to wake up a powerhouse that is kept dormant and weak because we spend a lot of time sitting. When these muscles are weak, it causes pain and/or injuries to other parts of our body especially the knees, IT Band, lower back, hips, and hamstrings, just to name a few. But when it's strong and healthy, it can help us perform at a much higher level, even if it's only carrying a baby up and down the stairs. This part of the body plays a huge role in our daily lives. It’s a 6 minute workout. Remember... we’re getting our muscles and joints ready for more intensity and the goal is to make fitness a daily habit so that we can have long term results. Let me know how you're doing so far by commenting below. Today we hit a bit of legs. These days are waking up and priming our muscles. We’re just preparing for later days which will have more intensity. If you have more time and feel up for it you can always add more circuits and/or reps. Let me know what you think so far by commenting below. Remember to subscribe and turn on the notifications. Have an awesome day! Coach Nilo’s Daily Move are going to be a series of videos to help people make fitness a daily habit. Many people fail at health and fitness because they either quit and/or are not consistent. There are different reasons why. I name a few of the most common ones in the video. These videos will show what I did after my knee injury so that I could get my fitness back up without re-injuring my knee. By default it created a daily habit in me and now I train smarter than before I injured myself. As a “weekend warrior” this helped me tremendously to get back on my feet. I have no more injuries and I was able to compete in my first triathlon, which was a half ironman. If you have struggled to stay consistent with your fitness for whatever reason and you want to make fitness a part of your daily life, then these videos are for you. |
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