Monday's with Montero: Body by Justin

Are you ready for the summer? Sand in your feet, wind in your hair, laying out on the beach, getting a nice tan to show off to your friends at the office. Some of us may be pretty pumped to throw a bathing suit on while others not so much. It’s okay if you slacked off a little during the winter! There is still plenty of time to get shreddi confetti before prime beach season time! Coming from a very athletic background and having a father who has spent 30+ years in the personal training/ sports nutrition world, I am here to lend a helping hand to those who of you who are interested in getting into great shape.

There are plenty of preconceived notions out there about how to train, what to eat, and all of that fun stuff. I am not here to tell you that this is the correct training method, and you should do this in order to get a 12 pack, but simply here to give you a guideline to one that works for me.

I usually train 5-6 days a week. One key component to all my work outs, is to stretch. As a kid I absolutely despised stretching. But as I got older and had my fair share of pulled hammies, I realized it is very important. I also like to incorporate cardio into all my workouts. For me, running was even more boring than stretching. I can only run on a treadmill for so long before I start to get antsy. But in order to avoid that, I highly recommend high intensity interval training. Basically what you do is get a nice jog at a speed you are comfortable with. Once you feel warmed up, do not be afraid to bump the speed to a solid sprint for about 30-45 seconds. Then bring the speed back down to a jog and recover for about a minute before prior to your next sprint. I would do this for about 20-30 minutes to feel a good burn. I tend to break up my days by muscle groups. For example, Monday I would do chest and triceps, Tuesday I would do shoulders and some legs, Wednesday legs and some lower back, Thursday back and biceps, and Friday biceps and triceps. You only need about 5 movements per muscle group and it does not hurt to change it up and play around with the weights/repetitions. To wrap up my workout I do a 10-15 minute ab sessions. It is not about speed, or how many crunches you can do in a minute, it is all about technique. You really want to focus on squeezing and making sure you are doing the movement correctly as oppose to banging out as many possible. You never want to compromise form!

Regardless if you go to the gym or not, I highly recommend being active! Whether it’s hitting a weight room, playing a sport you love, or simply going for a run near the water. Get up and get moving!