Welcome to Hawk's Fitness & Nutrition

Men's Fitness & Fellowship Groups

We offer Men's Fitness and Fellowship Groups to provide Accountability and support in your fitness journey. Join us for outdoor adventures, group workouts, and spiritual encouragement as we grow stronger together.

Welcome To CORE--Fusion Fitness & Nutrition Concepts

This is My Fitness and Nutrition Page:

It Was Designed and Created to Share My Favorite Fitness Routines and Weight Training Programs, 

As Well As Nutritional Tips and Raw Juicing Recipes:  

I started my Fitness career in 1978 at the age of 19; my first year in the United States Air Force, as a member of my Squadron Fitness Qualification Standards Program, and continued doing that at every base that I was stationed at, as I served for fourteen years. 

   After leaving Active Duty in the Air Force in June 1990, I continued as a Professional Fitness Trainer while working in normal work force for a few years until 1998, when I found my calling in Sports Medicine, with Health South Sports Medicine, working with the YMCA's of America, in Wichita, KS, Tampa, FL. and Ocala, Florida, and back here in Colorado at Buckley Air Force Base in Aurora, CO.  Certified Military Fitness Standards Trainer-[USAF]; Certified Master Fitness Trainer, YMCA/ACE; Certified Sports Medicine Injury Rehabilitation Specialist-[NASM].        

Before You Get Started With Any Fitness Training Program: Make Sure That You Seek The Right Advice From Professionally Certified Fitness Trainers and Certified Nutrition Specialists: 

Unless one of your friends or someone in your family is a Certified Fitness Professional, don't take their advice on fitness, even if they have been training for a while.  What works for them, may not work for you! 

ATTITUDE IS EVERYTHING!

When You Start Any Fitness Program; Walk Into It With A Positive Attitude:

     

Any Athlete or Fitness Professional Knows That The Proper Nutrition Plan Is the Foundation To Maintaining Strength--Energy and Endurance With Any Training Program: 

Before you get started in any Fitness Training Programs; Here are some Tips on Beginning and Ending you Day--Nutritionally, Physically and with your Cardiovascular Endurance:

  1. Make sure you have a well balanced breakfast, with both Proteins and Carbohydrates, that is if your Workout Sessions are going to be in the Morning:

  2. If you are waiting until Mid-Afternoon or Late-Afternoon to do your workout sessions; then you need to get in the habit of eating Healthy Carbohydrates between Breakfast and Lunch, as well as between Lunch and your late-afternoon workout. to 'Build-Up' your Energy Source Levels.   Having a Protein Shake with Fresh or Frozen Fruit as a Mid-Morning Snack will help to get you through to lunch.  Then make sure that you have a BCAA - [Branch Chain Amino Acids] drink as a Pre-Workout Energy Source, as well as for a Post-Workout Recovery Source.

  3. If you have a job where you not moving around for at least 75% of your Day, make sure that you do some form of Cardiovascular Training and warm-Up Stretching prior to starting your workout.

  4. The most important step of any High-Intensity Intervals Training [HIIT] is to stay Hydrated during your workouts as well.

  5. Finally, make sure that you replenish your Muscles with a Post-Workout BCAA-Drink and a Protein Shake to help repair the muscle during your Off-Days.     

Here's One of My All-Time Favorite Training Programs:

Full-Body  Home Fitness Training program:

 

This is One of the Best Full-Body Home Fitness Programs that doesn't Require a lot of Fitness Equipment.  It has Three Separate Routines:

[Kettlebells & Dumbbells--Fitness Resistance Bands, & Body Weight:

Routine - #1: Kettlebells & Dumbbells:

[do at least 2-3 sets x 15-20 reps each exercise]

  1. Kettlebell Two-Handed Three-Tier Squat to Swing Thrusts
  2. Kettlebell Figure-8's
  3. Kettlebell Goblet Squat
  4. Two-Kettlebell or Dumbbells Alternating Front Lunge
  5. BOSU kettlebell Front Squat
  6. Kettlebell Sumo Squat [w/1 or 2 kettlebells]
  7. Kettlebell Side Lunge
  8. Two-Kettlebell or Dumbbell Straight Legged Dead Lift
  9. Two-Kettlebell or Dumbbell Alternating--See-Saw Overhead Press
  10. Standing Kettlebell or Dumbbell Side-to-Front-to-Side Laterals
  11. Standing 2-Kettlebell or Dumbbells Deltoid Front Row
  12. Standing Side Kettlebell or Dumbbells Shrug
  13. Bent-Over Row w/2-Kettlebells or Dumbbells
  14. Incline Dumbbell Fly on Stability Ball
  15. Incline Dumbbell Press on Stability Ball
  16. Two-Dumbbell Skull Crusher (triceps extension) on Stability Ball
  17. Bent-are Dumbbell Pullover on Stability Ball
  18. Standing or Seated Alternating Curl
  19. Standing or Seated Overhead Two-Handed/One Dumbbell Triceps Extension
  20. One Arm Dumbbell Over Stability Ball Preacher-Curl

Resistance Fitness band--Full Body Routine:

Resistance Bands Routine

[do at least 2-3 sets x 15-20 reps each exercise]

  1. Wide-stance Squat w/Fit Bar
  2. Row Squat
  3. Standing Deltoid Row w/Fit Bar
  4. Standing Alternating Curl
  5. Standing Bilateral Curl
  6. Standing reverse Curl
  7. Rear Deltoid Fly
  8. Standing Pec Fly
  9. Standing Concentration Curl
  10. Two-Handed Overhead Triceps Extension w/Rope
  11. Isolation Triceps Extension
  12. Standing Low-Angled Rear deltoid Row
  13. Standing One Arm Side Lateral Raise [front or behind back]
  14. Standing Front Lateral Raise
  15. Stability Ball Straight Arm Pullover
  16. Standing Front Low Chest Raise
  17. Bent-Over Cross-over Lateral Raise/Rear Deltoid Fly
  18. Standing or Seated Chest Press
  19. Incline Stability Ball Fly
  20. Internal/External Rotator-Cuff Rotation
  21. Front Lunge
  22. Side Skater Lunge     

 

Cable-Pulley Workout Routine:

[do at least 2-3 sets x 15-20 reps each exercise]

 

 

Upper-Body Routine:

 

  1. Inclined Bench Fly
  2. Inclined Bench Press
  3. Inclined Bench Straight Arm Pullover
  4. Inclined Bench EZ-Bar Triceps Extension [skull crushers]
  5. Declined Bench Press
  6. Seated Overhead Shoulder Press
  7. Seated One Arm/Two Arm Overhead Triceps Extension
  8. Seated Chest Press
  9. Seated Low-Mid & High Angled Lat Row
  10. Seated Lat Pulldown [wide-grip, underhand, close-grip]
  11. Seated One Arm Preacher Bench Curl
  12. Seated Preacher Bench Curl
  13. Seated Reverse Preacher Bench Curl
  14. Standing Triceps Pressdown
  15. Standing Reverse-Grip Triceps Pressdown
  16. Standing One-Arm Triceps Pressdown [overhand, underhand or with rope]
  17. Bent-over Triceps Kickback
  18. Standing face Pull [rear deltoid row]
  19. Standing Deltoid Row
  20. Standing Shrugs [front, side & behind back]
  21. Standing Biceps Curl
  22. Standing Reverse-Grip Biceps Curl
  23. Standing Alternating Curl
  24. Standing Two-Arm Side lateral raise
  25. Standing One-Arm Side Lateral Raise 
  26. Seated or Standing Rear Deltoid Fly
  27. Seated or Standing Pec Fly
  28. Bent-over Lateral Raise/Rear Deltoid Fly
  29. Standing or Seated High Angled Cross Curl
  30. Standing Low Angled Chest Raise
  31. Inner/Outer Rotator-Cuff Rotation
  32. Multi-Angled Wood-hoppers
  33. Abdominal Pulldown Crunch
  34. Seated Low back Extension [on bench or stability ball]
  35. Flat Bench Reverse Crunch [w/ankle straps] 

 

Lower Body Routine:

  1. Wide-Stance Squat
  2. Row Squat [wide stance or narrow stance]
  3. Front Lunge
  4. Side Lunge
  5. Step Back Lunge
  6. Hip Abduction [w/ankle strap]
  7. Hip Adduction [w/ankle strap]
  8. Rear Hip/Glute Extension [w/ankle strap]
  9. Front Hip Flexion [w/ankle strap]
  10. Straight-Legged Dead Lift 

 

Body-Weight Routine:

 

[do at least 2-3 sets x 15-20 reps each exercise]

  1. TRX-Suspension Fitness Training
  2. Dips Between Two Chairs w/Feet Elevated on Stability Ball
  3. Push-Ups w/Feet Elevated on Stability Ball
  4. Crunches on Stability Ball
  5. Knee Tucks w/Feet on Stability Ball
  6. Bridge Hip Extension w/Feet on Stability Ball
  7. Hip Rotation
  8. Reverse Crunch
  9. Bench or Chair Knee Tucks
  10. Planks [3 x 1-3 minutes]
  11. Hammer Grip Pull-Ups [w/legs elevated @ 90-degrees] 
  12. Alternating Spiderman Push-Ups
  13. Floor or Flat Bench Leg Raise
  14. Walking Lunge
  15. Stair or Step Single Legged Calf raise
  16. Side--Step on stair or step Lunge
  17. Stair Run [3 x 1-2]
  18. Mountain Climbers [2-3 x 1-minute]  

Here's Another One of my Favorite Leg Workout Programs

Focus on Quads-Hips & Calves:

[For on/off Road Cycling; Snow Boarding, Snow Skiing & High Altitude Trail Hiking]

Road Cycling --- [30-minutes]

Elliptical/ARC Trainer --- [10-minutes]

Water Rower Machine -- [10-minutes]

Snow Ski/Snow Board Sky-Sport Training

  1. Isolation Leg Extension --- [3-sets of 15-reps each leg]
  2. calf-Press on Calf Machine --- [3-sets of 20-30 reps]
  3. Kneeling Leg Curl --- [3-set of 15-reps each leg]
  4. Kettlebell Side Lunge --- [3-sets of 15-reps each leg]
  5. 2-Kettlebell Front Step-Up Lunge --- [3-sets of 15-reps each leg]
  6. Leg Sled/V-Squat --- [5-7 sets of 8-12 (low reps);   12-15 reps (high reps] [super=set with calf raise]
  7. Lag Sled/Standing Calf Raise --- [15-20 reps/low reps; 20-30 reps/high reps] 
  8. Hack Squat --- [5-7 sets of 8-12 reps [low reps]; 15-20-reps [high reps]; [super-set with hack calf raise]
  9. Hack Calf Raise --- 5-7 sets of 15-20 reps/low reps; 20-30 reps/high reps]
  10. Linear Angled Leg Press [5-7 sets of 8-12 reps/low reps; 15-20 reps/high reps]; [super set with calf press] 
  11. Linear Angle Calf Press --- [5-7 sets of 15-20 reps/low reps; 20-30 reps/high reps]
  12. Machine Hip Abduction --- [3-5 sets of 20-30 reps]
  13. Machine Hip Adduction --- [3-5 sets of 20-30 reps]
  14. Leg Extension --- [5-7 sets of 8-12 reps/low reps; 15-20 reps/high reps] 
  15. Seated Calf Raise --- [5-7 sets of 15-20 reps]
  16. Dumbbell Split Lunge --- [3-5 sets of 15-20 reps each leg]
  17. Flexibility Stretching --- [20--minutes] 

Cross-Training Routine

Choose At Least 6--Training Routines for Each Leg Training Session:

 

  • Road Cycling --- [30-minutes]
  • Elliptical/ARC Trainer --- [10-20 minutes]
  • Jacobs Ladder Training --- [10-20 minutes]
  • Water Rowing Machine --- [10-20 minutes]
  • Suspension Skating Treadmill Training --- [using Inline Skates or Slide Shoes]
  • Sky-Sport Ski/Snowboard Simulator Training ---[30-minutes]
  • TRX--Suspension Leg & Core Training
  • Side Walking Lunge (up & down steps)--[30-minutes]
  • BOSU Side-to-Side Bounding [5-minutes x 2]
  • BOSU Balancing Using Snowboard [5-10 minutes x 2] 

Advanced Leg Training Routine -- Day--#2:

Focusing on Quadriceps--Hamstrings--Glutes--Hips and Calves:

 

Road Cycling---[30-45 minutes]

Elliptical/ARC Trainer---[10-minutes]

  1. Kneeling Leg Curl --- [3-sets of 15-reps each leg]
  2. Machine Calf Press --- [3-sets of 20-30]
  3. Isolation Leg Extension --- [3-sets of 15-reps each leg]
  4. Kettlebell Pass Through Legs (Side Lunge Figure-8's) [3-sets of 20-reps]
  5. Kettlebell Goblet Squat --- [3-sets of 15-reps]
  6. Kettlebell Sumo Squat --- [3-sets of 15-reps]
  7. Kettlebell Straight Legged Dead Lift --- [3-sets of 15-reps]
  8. V-Squat/Leg Sled Machine Wide Stance/Narrow Stance Squat [5-7 sets of 12-15 reps] (super set with hack calf raise)
  9. Hack Calf Raise --- [5-7 sets of 20-30 reps]
  10. Linear Angled Leg Press (wide & narrow stance) [5-7 sets of 12-15 reps] (super set with angled calf press)
  11. Linear Angled Calf Press --- [5-7 sets of 20-230 reps]
  12. Machine Hip Abduction --- [3-5 sets of 30-reps]
  13. Machine Hip Adduction --- [3-5 sets of 30-reps]
  14. Bilateral Leg Extension --- [5-sets of 12-15 reps]
  15. Prone or Seated Leg Curl --- [5-sets of 12-15 reps]
  16. 2-Dumbbell or Kettlebell Straight Legged Dead Lift -- [5-sets of 15-20 reps]
  17. Flexibility Stretching --- [20-minutes] 

Cycling Fitness Training Plan:

 

 

Cycling may appear to be an easy way to get fit and up to a point -- it is.  Taking it One Step Further, however, by increasing your strength and power to enable you to cycle faster , ride longer, this calls for a detailed training plan: There are many different types of Cycling Disciplines, including Track Racing, Long distance Stage Racing, Cross-Country, Mountain Trail Biking, Time-Trials & Criterium Racing, Cyclo-Cross, just to name a few.  They all require slightly different types of Training Intensity and Duration.

 

Core-Stability & Resistance Training:

You will need to undertake Core-Stability Training at least 2-3 times a week, to strengthen your core muscles, and to help strengthen your lower back as well.  If you are trying to become a more proficient cyclist, it requires you to have a strong core, as a weak core will soon result in an aching back.  Core-Stability Training will also make your muscle recruit in the correct order and help you to avoid lateral movement, thus ensuring that all your power is going into driving your bike forward, rather than being lost sideways, especially when you are climbing hills up out of the saddle.

So, begin with the basic core exercise and gradually build up to the Intermediate and Advanced Exercises.  Resistance Training will help you to become more powerful.  Remember that the stronger the engine, the greater the potential for speed.  You should do at least 2-3 three Resistance Training Session per week, focusing on your legs, along with a small number of upper body and core exercises.  It is also vital that you stay flexible, so always remember to include your stretching exercises after every Cycle  ride and Fitness Training Session in the gym.

Nutrition:

For obvious reasons, lightweight cyclists are better cyclists.  The heavier you are, the more weight you have to move, especially when it comes to going uphill.  You should eat a diet consisting mainly of Low to Medium Glycogen Index Foods to keep your weight down, and to maintain your energy levels for Optimum Performance.

Eating every three hours will help you to maintain a High Metabolism and allow your muscles to recover faster between Training Sessions.      

 

     

Get Started Today

Ready to take the first step towards a healthier, more active lifestyle? Contact us to find out more about our weekly fitness events, nutrition workshops, and mountain-wilderness adventures. Join us and let's change the world together!

Fitness Training Plan for Cyclists:

Session--#1:

Indoor Cycling [5-10 minutes]

Hack Squat [5-sets x 20-reps]

Hack Calf Raise [5-sets x 20-reeps]

Deadlift [5-sets x 20-reps]

Leg Extension [5-sets x 20-reps]

Front Lunge [3-sets x 20-reps/each leg]

Side lunge [3-sets x 20-reps/each leg]

Hip Abduction [3-sets x 30-reps]

Hip Adduction [3-sets x 30-reps]

Seated Calf Raise [3-sets x 20-reps]

Declined Bench Crunches [3-sets x 30-reps]

Standing Cable Wood-Choppers [3-sets x 30/30-reps]

Inclined Bench Dumbbell Press [3-sets x 30-reps]

Inclined Bench Dumbbell Fly [3-sets x 30-reps]

Seated Overhead Dumbbell Press [3-sets x 20-reps]

Side Dumbbell Lateral Raise [3-sets x 20-reps/each arm]

Standing Cable Curl [3-sets x 20-reps]

Alternating Dumbbell Curl [3-sets x 20/20-reps]

Water Rower Training [3-10 minutes]  

Session--#2:

ARC/Elliptical Training [5-10 minutes]

Angled Linear leg Press [5-sets x 20-reps]

Angled Linear Calf Press [5-sets x 20-reps]

Smith Machine/V-Squat or Machine Squat

[5-sets x 20-reps]

Prone Leg Curl [5-sets x 20-reps]

Bench or 3-Riser Step-Ups [2-sets x 20-reps/each leg]

3-Riser Side Step-Ups [3-sets x 20-reps/each leg]

Hip Flexion [3-sets x 20-reps/each leg]

Hip Extension [3-sets x 20-reps/each leg]

Standing Calf Raises [3-sets x 20-reps]

Cable Pull-Down Crunches [3-sets x 30-reps]

Hanging Leg Raise [3-sets x 30-reps]

Oblique Crunches [3-sets x 30-reps/each side]

Standing Side Cable Lateral Raise [3-sets x 20-reps]

Standing Cable Deltoid Row [3-sets x 20-reps]

One Dumbbell Triceps Overhead Extension [3-sets x 20-reps]

Cable Triceps Press-down [3-sets x 20-reps]

Hyperextensions [3-sets x 30-reps]  

Session---#3:

Indoor Cycling [5-10 minutes]

Side-Slide Lunge Training [[10-15 minutes]

Large Medicine Ball Front Lunge [3-sets x 20-reps/each leg]

Dumbbell squat to Overhead Press [3-sets x 20-reps]Kettlebell Front Squat & Swing [3-sets x 20-reps]

Kettlebell Figure-8's [3-sets x 20-reps]

2-Kettlebell Dead-lift [3-sets x 20-reps]

2-Kettlebell Wide-Stance Sumo-Squat [3-sets x 20-reps]

Cable Pull-Down w/Front Lunge [3-sets x 20-reps/each leg]

Renegade Alternating Dumbbell Row w/Modified Push-Ups

[3-sets x 20-reps]

Large Medicine Ball Squat-Thrust Wall Ball [3-sets x 20-reps]

BOSU--Squats [3-sets x 20-reps]

Stability Ball One-Arm Kettlebell Crunch [2-sets x 30-reps]

Standing Cable Wood-Choppers [3-sets x 30-reps/each side]