Fitness Blogs

image_03Marc D. Thompson, owner of VirtuFitTM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.

  • A Roll-out Gathers No Moss I love the ab wheel. It is a functional and more complete movement than many core exercises. Remember to build up to this exercise properly if this is new to you. Here are some of my fave movements with the wheel. AB WHEEL WORKOUT Kneeling rollout Kneeling rollout, arcing to side Kneeling rollout, alternate arcing to side Standing drop to ...
  • A medball in the hand is worth two in the bush MEDICINE BALL WORKOUT Using a medicine ball, can add great variety and function to your workout. Here are some of my favorite medball moves. Lunge and medicine ball overhead press Squat and medicine ball forward press Standing medicine ball twist Superman with medicine ball in hands Medicine ball mason twist Medicine ball chop Medicine ball situp and throw Pushup with one hand on medicine ...
  • A lifter’s work is never done ARBELL WORKOUT Although very traditional, this is one of our favorite Freeweight (Barbell) workouts. Add variety but changing reps, sets, weights, sequences, speed, etc. Squat Deadlift Upright row Overhead press Bent over row Shrug Bicep curl Chest press Supine overhead tricep extension chest press Forward lunge NOTE: Perform 3 rounds consisting of 30 seconds with break between rounds. Vary duration and break time.
  • A journey of a thousand miles starts with a single lunge   Although lunging is often overdone by fitness pros, it is a very valuable and functional exercise. Here is one of my favorite complete lower body workout, with a lunge focus.  BODY WEIGHT WORKOUT LOWER BODY Squat isometric One leg squat Squat Lunge isometric Forward lunge Back lunge Deadlift One leg deadlift Deadlift Calf raise isometric One leg calf raise Calf raise Bridge pose One leg bridge Hip lift Clock lunge NOTE: Perform 3 ...
  • A friend in knead is a friend indeed Here is a list of some fantastic recovery methods and injury treatments to consider. These are also very useful as preventative methods. Always consult a health practitioner before beginning treatment.  Injury Treatment Acupuncture and/or reflexology Compression, and Elevation Contrast therapy Heat (sauna, steam, hot tub etc.) Massage Physical therapy R.I.C.E., a treatment method for soft tissue injury which is an acronym for Rest, ...
  • You can’t make a quadricep without aching a few legs QUADRICEP EXERCISES by Marc D. Thompson One of the most important and functional muscle groups are the Quadriceps, aka the Quads. The Quads are the front of the thighs and are strong and important in many of our sports and everyday functions. Here are some of my favorite quad exercises. Bulgarian lunge Cable lunge Cable squat Forward lunge Hack squat Leg extension Leg press Squat Step ...
  • You can’t always sweat what you want BODY WEIGHT CARDIO BASIC Here is a list of some of the general exercises used to warmup. Also as a sequence, circuit, extended time, etc., they can be used as great exercises. Have fun! Chinese drum Jogging Runners Slow jog in place Squats Stair jogging Toe Touch Walking Walking stairs NOTE: For a cardio routine, perform 2 rounds, the first for 30 seconds and the second ...
  • You can lead a horse to a squatter, but you can’t make him squat Strength, balance, symmetry. Three important parts of fitness, and particularly for the lower body. Here are some of my fave Hip, mostly Adductors, exercises.  45 degree side lunge Ankle weight hip adduction Lateral squat Machine hip adduction Rotary Hip machine adduction Side lying bottom leg lift Squat and medial cross over kick Standing cable hip adduction Step and lateral kick Wide stance deep squat NOTE: Perform ...
  • Best Calories Burners? by Marc D Thompson I was recently asked to choose what is the best calorie-burning exercise discipline. This is not only an irrelevant question, but unnecessary. There is not a “best.” But I did indulge an answer and, not surprisingly, the inquisitors disagreed. I have a degree in ex science and a degree medicine, and literally ...
  • When the going gets tough, the tough get rowing An overlooked but important muscle group are the traps. If properly exercised they can adjust posture, improve upper body strength, enhance sports and function, and improve other upper body movements such as pullups and pushups. TRAPEZIUS EXERCISES Cable shrug One-arm cable shrug Deadlift One-arm deadlift Dumbbell shrug Dumbbell upright row Dumbbell row Shrug machine Barbell bent over row Barbell front raise Barbell shrug Barbell upright row NOTE: Perform ...
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