TWOT – A Cardio Classic

The Workout of Today


Today’s workout was an oldie, but goodie. And now that my knee is getting better, it’s time for some actual cardio. It’s nothing crazy or fancy, and you’ve probably done it before. Here it is:


The one mile run


That’s it. Not a mud run, not a 5K, not a marathon – just a mile.


I know for some it might not be much, and if that’s the case try this:


One mile run for time – go as fast as you can.


And if it’s been a while since you’ve done any running, try this: Read more…

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Today’s Workout: Freestyle Upper Body Work

Published on November 6, 2014 by in Uncategorized

Today’s Workout: Freestyle Upper Body Work


The Doc told me to “go easy” on my knee for two weeks. That was 13 days ago. And even though my knee is feeling pretty good, I am going to hold off on lower body specific exercises until next week.


So today I am continuing with my upper body antics, and getting a little creative with it. Here’s what I am doing today for my workout:


Medicine ball push ups (different varieties): Med ball under one hand, med balls under two hands, med balls under two hands with feet elevated, 3 ball push up, 4 ball push ups (balls under feet and hands).


Pull ups: Standard pull up, chin up, wide grip bringing chin to hands, bodyweight row hanging from Smith machine bar.

Read more…

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Today’s Workout: Loaded Movement Training

Today I actually do not have a brand new workout for you – it’s more of a new workout concept.


It’s called Loaded Movement Training and I learned it from its creator Michol Dalcourt this weekend.


So this is more of a concept you can add into your existing routine to give you a little more variety.

The video below shows Michol Dalcourt demonstrating some exercises with the ViPR – a fitness tool he invented. Take a look at the video. You do not necessarily need a ViPR to do some of the exercises – the idea is to get the concept of moving weight away from your body to bring a new dynamic of functional fitness to your routine. Read more…

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Ninja, Farm Boys, Locker Rooms, Beer, and Voodoo: My Trip to Portland

This weekend I had the pleasure of attending the Fall Fitness Forum in Portland, hosted by Northwest Personal Training Education at the Multnomah Athletic Club (“The MAC”). The whole experience was pretty freaking awesome and I came away with a lot of great information. Lend me your ear – or eyes I guess – and you’ll get a glance of my Sunday.


Pre-Forum Happenings


I woke up at about 2:00 in the morning to a loud slam of a door at the motel we were staying in. I jumped up in bed ninja-style, ready to attack whatever or whomever made the sound. After a zero-point-eight second analysis of the situation I determined whatever made the sound was probably not going to hurt me and my ninja skills would not be needed, so I quickly retracted my Kung Fu fighting stance to a lying position and returned to my slumber.


I woke up again at about 4:30 a.m. and read most of Galatians to kill some time. I had a protein shake and a shower and then by the time 6:00 rolled around, I headed to the MAC.


Let me tell you about the MAC and give you a feel for the setting. It’s supposively one of, if not THE oldest fitness club in the United States. It’s also prestigious. Apparently there is a waiting list to join the club, and if you get the chance to join there is a modest fee of $10,200 to sign up, which goes up to $11,000 this January. Don’t worry though, if you’re a senior the joining fee is only $5,500. Eliteness is in the air and can be felt as soon as you walk in. The entry to the club looks more like a 5 Star hotel than a gym, and apparently there is a dress code in place which only allows for business attire while not on the gym floor. Somehow I snuck in the main entrance in my grey hoodie without a fine, caning, or any other repercussion. Win.


I found my way down to the fitness studio where many of the day’s workshops would be taking place. The studio looks like any other fitness studio, only it overlooks JELD-WEN Field – home of the Portland Timbers and Portland State Vikings. So, on any given day, you might be able to get your cardio on AND catch some MLS action. I toured some more of the gym, and other than the fact that it overlooks a football stadium, it felt like any other nice gym I’ve been in. It’s clean, the equipment is all fairly new, there are big screen HDTVs – everything you would expect. There is a rule of “no cell phones” on the main gym floor, so I did not snap a picture there. I did not see a “No selfies by the squash Wall of Champions” rule posted however – so I obliged.

View of the football field from the MAC

View of the football field from the MAC


Proof I was at the MAC

Proof I was at the MAC

Soon enough, the workshops of the Fitness Forum were under way.


Farm Boy Strength: The Future of Fitness? Read more…

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Today’s Workout (or non-workout)


Deep Portland Thoughts

I have the all-important rest day on my plate today.


This afternoon I took a drive to Portland to get ready for a fitness conference workshop sort of thing.


Here with four of my friends/colleagues – all of us fitness pros – we went out for some Mexican food (like fitness pros do). After indulging in the Northwestern Southwestern cuisine, some of us grabbed some frozen yogurt on the way back to the hotel.


I’m pretty sure everything I ate was healthy, not because I checked the nutritional content or anything, just because it was all consumed in Portland and numerous studies have shown that “if it’s in Portland, it is healthy (or at least USDA organic, or Portland organic).” You also burn more calories when exercising in Portland too, so I’m good to go.


Tomorrow (Sunday) is my off day from writing, but I’ll be back next week, possibly with some fresh material that I pick up from this conference.

For now, it’s time for bed. A nice glass of Portland organic water and I’m out.

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Today’s Workout: Upper Body Strength Test

I must say that in my early workout days I would skip my leg workouts way too often. I sucked at doing squats and my lower body strength was horrible. These days I rarely miss a lower body workout, so this week has been weird with only doing upper body.

I am not going to go too crazy on the volume here. Just some light-weight warm ups, and then some max effort exercises.

Here’s the gist: See how many pull ups and dips I can do, plus see how many times I can bench press my own body weight.


Upper Body Strength Test

Warm up:

Arm circles, chest expansion, and other dynamic stretches – 5 min.

Bench press: 2 sets of light weight, 10 reps.

Bench press: Body weight (for me about 160) x max reps Read more…

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How to Eat Veggies – Different than you’ve ever heard

Published on October 30, 2014 by in Uncategorized

veggiesVeggies. You know you need to eat them, but you don’t – or at least not enough of them. As a trainer, one of the biggest struggles I find my clients dealing with is nutrition and vegetables (or lack thereof). Here are some easy ways to get more veggies in your diet. WARNING: some of them are a bit unconventional.


Method 1: Veggies by Injection


This fairly new concept of ingesting (or “injecting”) vegetables allows you to get all of the benefits of vegetables without having to chew, taste, or swallow them. Dr. Jose Doez from the University of Southern District Columbia has been an advocate of vegetable injections for nearly a decade. Doez says, “This is not the 1960’s anymore. There are alternative ways giving your body the vitamins and nutrients it really needs from natural sources.”


Vegetable injections can be done easily at home by simply using a food processor to break down the vegetables and then adding water to make the solution “injectable.” A small amount of aluminum is added as well. The solution can then be injected using an 18-gauge needle and syringe.


Dr. Doez recommends using clean needles and not sharing needles – even with family members. “The risk of contracting a disease from from sharing veggie needles may outway the benefits of the vegetables themselves,” says Doez.


DISCLAIMER AND WARNING: I completely made up Method 1. DO NOT inject vegetables into your bloodstream!


And now that I am done being a smartass, here are some REAL ways of getting veggies in: Read more…

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Today’s Workout: Upper Body Supersets

I got behind and missed posting the workout yesterday. Oops.


And I was thinking of something witty to say to go along with today’s workout, but I got nothing.


Without further ado, here is my workout for today (yesterday):


Upper Body Supersets

Read more…

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I punched a client when he told me he ate a donut

Published on October 29, 2014 by in Just for fun

Donuts_(Coffee_An),_Westport,_CT_06880_USA_-_Feb_2013The other day I was getting ready to meet with one of my clients when the unexpected happened…


He came in with a look of discomfort on his face. The air stunk with shame as he approached me with his head hung low in embarrassment. “You’re going to hate me,” he said, “I know I shouldn’t have, but I ate a couple of donuts this weekend.”


“You did what?”


“I’m sorry. It was just a couple. I know, I know – I shouldn’t have…”


I immediately interrupted him. “How many is a ‘couple?’” I said while using my fingers as quotation marks.


“Like… two. And then just a small amount of creamer in my coffee.”


That did it.


BAM!!! I gave him a right cross straight to the jaw, watched him nearly fall to the ground, and spoke up with authority: “Now listen to me. Your jaw doesn’t feel to good right now does it?” His silence was an undercover answer of ‘yes’ from what I could tell. “I want you to think how this feels next time you even think about eating a donut, let alone two.”


“Yes, sir,” he said, still unable to look me in the eye. “I won’t do it again.”


“I know you won’t.” I motioned to him to follow me over to an open space on the gym floor. Then I explained, “It’s going to take about 150 burpees to burn off one of those donuts, and you ate two, so that’s 300. Then we’ll add another 100 for the coffee creamer – so, 400. Go ahead and get started; we only have one hour today.”


Catch on to my over-the-top sarcasm yet?


I really DON’T punch my clients. I don’t even get mad if they eat on donut (fried chicken, pizza, etc.) because I do the same thing – sometimes. That’s the A- way.


However, I do run into to people who sometimes feel like, “Oh crap, I better not tell my personal trainer how I ate.” Hopefully it’s not from a fear of getting punched. What I do think it has to do with is guilt.


I’m not a fan of that.


I don’t think anyone should need to feel guilted or pressured into eating healthy or exercising. Sure, a little healthy accountability is a good thing, but feeling ashamed of a donut or a skipped workout is not cool. It is important, however, that a donut here and there does not turn into a donut every day.


Most things are fine in moderation.


Let’s not beat ourselves up over imperfection. Strive to do good – eat good, exercise good, and live a healthy lifestyle.

Keep the donuts and other junk at less than 10% and I promise that I will not punch you. In fact, I’ll even eat a donut with you. It’s a date. Donuts and burpees – it will be a blast!

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Today’s Workout: Upper Body with Bands

As a new feature on the blog, I am bringing my workouts to the public. You can follow along with my routine if you want by checking in on the blog, or you can enter your email address and get your the workouts sent directly to your email. So one day when I’m famous you can say, “I’ve been working out with Glen since 2014.”

I thought about what to call these workouts. Do I piggyback off Crossfit and use the WOD (workout of the day)? Do I make up my own fancy acronym?

TWO – Today’s Workout

WOT – Workout of Today

GGFDCFW – GlenGoschFitness.Com’s Featured Workout.

Maybe I’ll just call it something new each time. We’ll see.

Today’s Workout: Upper Body with Bands

Today I had to switch up my routine from what I wanted to do.

I am dealing with a couple of things:

I just got a steroid shot in my knee to help rehabilitate a torn MCL from several months ago. Nothing major, but the doc said to “take it easy” on the knee for a couple of weeks.
I planned on doing some upper body exercises at the gym today, but then I had some family issues and did not have time to get my morning workout in at the gym.

Enter the GGFDCFW for today: Upper body with resistance bands. I wanted to do something for my upper body that would not put any strain on my knee. So no lifting weights over my head – did not want to put pressure on the knee. No pushups – it’s surprising how much your knees/quads are involved when in the plank position. I discovered that when I first sprained my knee last November.

So the bands were the perfect solution for today.

Here is the workout:

  • Chest press with bands anchored in doorway
  • Single arm row with bands anchored in the doorway
  • Shoulder press
  • Triceps press down with bands anchored in the doorway
  • Biceps curls

I did that as a circuit, twice.

  • Chest Fly, bands in doorway
  • Upright row
  • Front/lateral raises
  • Triceps Kickbacks
  • Biceps curls with bands anchored in doorway, arms horizontally extended and curling toward the head.

Done as a circuit as well, twice.

Screenshot 2014-10-27 at 8.04.55 PM

Curl, band attached to door

Screenshot 2014-10-27 at 8.05.54 PM


Screenshot 2014-10-27 at 8.03.48 PM

Upright row

Screenshot 2014-10-27 at 8.01.47 PM

Front raise

Screenshot 2014-10-27 at 8.01.02 PM

Lateral raise

Screenshot 2014-10-27 at 8.00.12 PM

Chest fly

Screenshot 2014-10-27 at 7.58.49 PM

Biceps Curl

Screenshot 2014-10-27 at 7.57.12 PM

Shoulder press

Screenshot 2014-10-27 at 7.58.05 PM

Triceps press down

Screenshot 2014-10-27 at 7.55.40 PM

Single arm row



Not making it to the gym is NOT an excuse to not workout. I got a nice little burn using the bands, and I expect to be sore tomorrow being that I have not used the bands in a while.

See you tomorrow!


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