Fitness Holidays Life and Ducks!!!

Halloween is here. The rest of the holidays will be coming soon. It's a great time in life, great food, great fun, family and friends. Not much time for fitness though, which can be a killer for any fitness enthuasiast, especially the ones trying to lose weight. And if you continue to read past and upcoming blog posts I'll help you make it through the holidays with all your fitness goals intact.

But today I'm gonna talk more about life. It's a pretty special time in my life right now. Halloween is awesome, as are the rest of the holidays. It's college football season and I'm a HUGE college football fan. And the University of Oregon(my college) is ranked #1 right now so I'm super excited and can't wait for them to woop USC :D.

Even better though it's my 2year anniversary(we met on halloween) with my super sexy goofy lil girlfriend :D. And she got me the best anniversary present anyone could ask for so I ofcourse HAD to share it.

Thanks Dana.  Love You.

I absolutely loved this photo shoot.  You look great like always.  The best personal training client obviously ;)

Just wanted to share a little bit of whats going on with me right now.  Make sure to check back in for all your fitness needs.



Colt Raymond
PlyoMed Fitness
Online Personal Trainer

Do You Have One of These? I LOVE IT (ab wheel)

If you're looking for an easy, effective ab workout, try this wheel out. I did only 10 reps the first time I tried it and my abs were sore for a whole week! You will get stronger as you go! I can now do endless reps :D I find this the easiest most effective ab workout I've tried. It's also great for working out my back,shoulders, and core! what other ab exercise equipment does that? I'm obsessed with this lil thing! -Dana

Ab Wheel:





Side to Side Oblique Ab Wheel:





Ab Wheel Planks:




You gotta get one of these if your looking for a simple way to seriously kill your abs!You can find the ab wheel at your local Dicks, Sports Authority, or you can get it here.
Your missing out if you don't!

Colt Raymond

Melbourne Florida Personal Trainer

Online Personal Trainer

Get Off Facebook and Do Some ABS (at home edition)

Use rep ranges anywhere between 20-50 reps depending on what you can handle(I only did enough reps to show examples of some of my favorite ab exercises.



Use rep ranges anywhere between 20-50 reps depending on what you can handle(I only did enough reps to show examples of some of my favorite ab exercises(more challenging version).

Colt Raymond

Melbourne Florida Personal Trainer

Online Personal Trainer

I HATE CARDIO

If you're like me slow paced cardio is boring and tedious and you'll always find an excuse to cut it short.  Don't worry though I've got a few unique variations of cardio that will not only burn more calories in a shorter period of time but it will also keep your body and mind guessing.  By including plyometrics, medicine balls, and high speed intervals I'll guarantee you a sweaty intense cardio session that won't bore you to death.  WARNING THE FOLLOWING CARDIO SESSIONS ARE NOT EASY.

PlyoMed Fitness Cardio Routine #1

Medicine Ball Slams: 30reps

Alternating Side Slams: 30reps

Spring Jumps: 30reps

Quick Feet: 50reps

Rest: 2-3min

Repeat for 3-6 rounds. Build up until you can do 30min with extremely limited rest.

PlyoMed Fitness Cardio Routine #2

Seated Medicine Ball Slams: 20reps

Squat n' Slam: 20reps

Spring Jumps: 30reps

Stepper Shuffle: 20reps

Repeat for 3-6 rounds. Build up until you can do 30min with extremely limited rest.

PlyoMed Fitness Cardio Routine #3(10x10's)

Jumping Jacks: 10 reps

Push Ups: 10 reps

Jumping Jacks: 10 reps

Squats: 10 reps

Jumping Jacks: 10 reps

Supermans: 10 reps

The 10x10 routines are a great "off day" or spare time cardio routine. Do ten reps of each exercise without any rest, continually repeat the exercises for 10 minutes and you'll have yourself a quick calorie burning and energy boosting cardio routine!!!

If you're located in the Melbourne, Florida area and would like a free personal training orientation to see if my personal training is right for you click Here and I'll contact you ASAP.

Colt Raymond

Melbourne Florida Personal Trainer

Online Personal Trainer

Yeah I'm a Ducks Fan (how many pushups can you do?)

If you're located in the Melbourne, Florida area and would like a free personal training orientation to see if my personal training is right for you click Here and I'll contact you ASAP.

Colt Raymond

Melbourne Florida Personal Trainer

Online Personal Trainer

7min Abs

Everybody wants GREAT ABS and with hard work and dedication there are many ways to get them, some of my favorite ab exercises include the use of dumbbells, kettle bells, resistance bands, cables, swiss ball and body weight exercises. Today in 7minute abs I'm going to show you some of my favorite body weight floor routines. Enjoy!!!

If you're located in the Melbourne, Florida area and would like a free personal training orientation to see if my personal training is right for you click Here and I'll contact you ASAP.

Colt Raymond

Melbourne Florida Personal Trainer

Online Personal Trainer

Dynamic (pre-workout) Stretching

Getting your body loose and warmed up is essential for any exercising activity, especially when it comes to playing sports or lifting your legs. The following video is my favorite dynamic stretching pre-workout routine. Give it a try and see your athletic abilities and leg strength improve IMMEDIATELY!!!

If you're located in the Melbourne, Florida area and would like a free personal training orientation to see if my personal training is right for you click Here and I'll contact you ASAP.

Colt Raymond

Melbourne Florida Personal Trainer

Online Personal Trainer