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  • More
    • Welcome Home
    • Tripp
    • Christmas Book
    • Countdown to Christmas
    • Love Dare
    • Christmas Lord's Supper
    • Kids Corner
    • Getting To Know Jesus
    • Books Of The Bible
    • Lord's Supper
    • CHCL | RENEWAL | ECHCL
    • Fitness Solutions 4 Life
    • Meet Me @ The Cross
    • Empowerment
    • Games
    • Our Partners
    • Connect With Us
    • Let's Go Shopping
    • Videos
    • Afghan Families
    • Veteran's Day Discounts
    • Christmas For Veteran's
    • PTSD 4th of July
    • 2023 DWOE
    • 2022 DWOE
  • Welcome Home
  • Tripp
  • Christmas Book
  • Countdown to Christmas
  • Love Dare
  • Christmas Lord's Supper
  • Kids Corner
  • Getting To Know Jesus
  • Books Of The Bible
  • Lord's Supper
  • CHCL | RENEWAL | ECHCL
  • Fitness Solutions 4 Life
  • Meet Me @ The Cross
  • Empowerment
  • Games
  • Our Partners
  • Connect With Us
  • Let's Go Shopping
  • Videos
  • Afghan Families
  • Veteran's Day Discounts
  • Christmas For Veteran's
  • PTSD 4th of July
  • 2023 DWOE
  • 2022 DWOE


Top 20 Fitness Rules And Fitness Etiquette

We strive to provide a clean, stress free, judgement free, christian fitness training environment.

Fitness Solutions 4 Life is a Christian Based Physical Fitness and Tactical Training Program that provides a professional, informative fitness training program, groups and classes with proven results.


We strive to provide a clean, stress free, judgement free training program for everyone, regardless of physical ailments, and we refuse to leave anyone behind.  


In order to be successful, we respectfully seek your help in acknowledging, understanding and complying with the following Top 20 Fitness Rules And Fitness Etiquette, which is, but not limited to, the following:


01.  You understand that this is a Non-Denominational Christian Based Training Facility.  Though we do not push religion on anyone, please know that yes, we will be praying, taking prayer requests and sharing God's Word.  You do not have to be a Christian to join with us.  All are welcome.  

02.  We do not allow profanity, unprofessional - abusive - nor bullying behavior.

03.  You understand that our proven methods have worked for my staff and I and that individual results will vary, in everyway possible, as everyone is different, and unique in their own physical fitness levels, cardio and shape.  

04.  You understand that we do not judge and we will not leave you behind.  We ask the same for all our client's, to have patience, and help those to help themselves, achieve the fitness tasks at hand.  We are all in this together and we will all arrive in our new fitness paths together. 

05.  As this is a Physical Fitness Program, you understand, fully comply, that you are physically and mentally able to participate in our Training Programs. 

06.  You understand that you are hereby advised to seek a medical professional and  have full medical clearance prior to starting any Fitness Training Program. 

07.  You understand that if you fully commit to our Fitness Training Program, this every well could change your life, mental clarity and mental psyche.

08.  You will fully list and complete, in the Pre-Registration Section below, all physical and/or mental ailments, conditions, and/or disabilities that my staff and I need to be aware of and leave nothing purged, so that we can access your unique circumstances and provide the best personal program, fitted just for you.

09.  You fully understand that you will comply with all Federal, State, County and City Laws at all times, in our training programs {should a facility not allow weapons on their property - we ask for you to fully comply with their postings and requests - ie: schools, parks, etc.}.

10.  You understand that you are solely responsible for your own health.  Should you start to feel any signs of fatigue, stressors, shortness of breath, vertigo, dehydration, nauseousness, chest pains, numbness, and/or any other health ailments, then you should stop and seek professional medical attention.   

11.  You understand that neither my staff nor myself are medical professionals.

12.  You understand to please wear appropriate fitness clothing at all times. 

13.  On dates and times of all our Training Programs, we ask that each client, to please arrive 15 minutes early, to prepare for the class, group or program so we can all begin on time. 

14.  You may bring along anyone to work out with you, however, they must also be Pre-Registered and have received our Registration Email in order to participate with you. 

15.  You understand that this is free and no commitments nor contracts of any kind. 

16.  Please always park in designated parking areas. 

17.  No pets are allowed in our Training Programs {however certified service animals are allowed to be with you as long as the facility where our training is being held is allowing your service animal as well.  Please contact the facilities where our programs are being held for more information about their policies and procedures for service animals.}

18.   You fully understand that we ask for 100% commitment from you.  Yes it will be hard, you will hurt, cramp, sweat, tear up, but just know that your physical ailment, obesity, lack of cardio, lack of circulation, depression, and more... this did not just occur overnight.  It took time, days, months and years, perhaps.  It will take time for your new path of life as well.  Be patient, stay strong and focused. We do not use the words:  Diet, Weight Loss Program, Weight Loss Thing, etc... This is a Lifestyle Change for a new Patch of Life to make you, a better you, for a better tomorrow. 

19.  You are fully aware, that from time to time, we will be taking photos and live stream videos of our clients participating in our Fitness Training Programs for Marketing Outreach and Growth and we have your permission to do so. 

20.  If you feel uncomfortable, at any time, with any of my staff, or myself, please let me know as soon as possible, so I can investigate as soon as possible.  In retrospect, we ask for you to comply with these Top 20 Fitness Rules and Etiquette, at all times and should there be a violation then we will investigate and then provide guidance for correction, removal from our Program to even Lifetime Ban from all our Training Programs.  


Thank you so much, from our hearts, for complying with the above, and we look forward to assisting you in making you, a better you, for a better tomorrow...  


Please do not forget to Pre-Register below...


Thank you and God Bless.

Tripp

do you have any questions?

If you have any questions, at any time, of any nature, pertaining to the Top 20 Fitness Rules and Fitness Etiquette, seeking guidance, clarity, or have any  questions and/or concerns, please email us anytime, prior to or after completing the Pre-Registration Form below.  Thank you.  


Also the upcoming dates, times and locations will be posted soon.  Thank you.

Question Time - Click Here

Contact Us

Wellness Walking | Buddy Fresh Air Walk For Beginners 101 Registration Form

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Better yet, see us in person!

We love our customers, so feel free to visit during normal business hours.

Tripp Mullenax


Events

Monday, Wednesday, And Friday Evening Group

Wellness Walking | Buddy Fresh Air Walk For Beginners 101 - Dates Posted Soon...

6pm

-

730pm

Mountain Home High School Football Field & Parking Lot

Event Details

Monday, Wednesday, And Friday Evening Group

Wellness Walking | Buddy Fresh Air Walk For Beginners 101 - Dates Posted Soon...

In short, I know all too well, what it takes to get in the worse shape of one’s life.  Resulting on zero cardio, morbid obesity, severe heal...

Event Details

6pm

-

730pm

Mountain Home High School Football Field & Parking Lot

Monday Wednesday, And Friday Late Night Group

WELLNESS WALKING | BUDDY FRESH AIR WALK FOR BEGINNERS 101 - Dates Posted Soon...

9pm

-

1030pm

Mountain Home High School Football Field & Parking Lot

Event Details

Monday Wednesday, And Friday Late Night Group

WELLNESS WALKING | BUDDY FRESH AIR WALK FOR BEGINNERS 101 - Dates Posted Soon...

In short, I know all too well, what it takes to get in the worse shape of one’s life.  Resulting on zero cardio, morbid obesity, severe heal...

Event Details

9pm

-

1030pm

Mountain Home High School Football Field & Parking Lot

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More Information Coming Soon.  Thank you.

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~ Proven And Successful Results ~ ~ Over 330lbs Lost & Over 32" In The Waist Purged Since 2018 ~


    Coming Soon - Back To Arkansas



    Weekly Fitness Solutions



    Site Content

    three planes of motion

     Your body doesn’t move in one dimension. If it did, you wouldn’t be able to move your leg away from you, toward you, in front and behind you. Your body moves in three dimensions There are three different planes of motion: Sagittal, Frontal, and Transverse. 


    Sagittal:


    Flexion:  Decreasing the angle between two bones

    Extension: Increasing the angle between two bones

    Dorsiflexion: Moving the top of the foot toward the shin (only at the ankle)

    Plantarflexion: moving the sole of the foot downward (pointing the toes)


    Frontal:


    Adduction: Motion toward the midline

    Abduction: Motion away from the midline of the body

    Elevation: Moving to a superior position (only at the scapula)

    Depression: Moving to an inferior position (only at the scapula)

    Inversion: Lifting the medial border of the foot

    Eversion: Lifting the lateral border of the foot


    Transverse:


    Rotation- Internal (inward) or external (outward) turning about the vertical axis of the bone

    Pronation- Rotating the hand and wrist medially from the bone

    Supination-Rotating the hand and wrist laterally from the bone

    Horizontal Flexion (adduction)- From the 90-degree abducted arm position, the humerus is flexed (adducted) in toward the midline of the body in the transverse plane

    Horizontal Extension (abduction)- Return of the humerus from horizontal flexion


    Let's Examine Each Plane in a Bit More Detail:


    Dividing the body into left and right halves using an imaginary line gives us the sagittal plane. Any forward and backward movement parallel to this line occurs in the sagittal plane.

    With the same imaginary line, divide the body into front and back halves and you have the frontal plane. Any lateral (side) movement parallel to the line will occur in the frontal plane.


    Last, but certainly not least, we have the transverse plane, which divides the body into superior and inferior halves. Movement parallel to the waistline, otherwise known as rotational movement, occurs in the transverse plane.


    For a clearer understanding, we can view the planes as they relate to exercises performed in a workout session. 


    Below are a few exercises performed in each plane:


    Sagittal Plane: bicep curl and forward or reverse lunges

    Frontal Plane: dumbbell lateral (side) raise

    Transverse: horizontal wood chop


    Happy Fitness and God Bless,

    Tripp Mullenax

    Fitness Solutions 4 Life

    www.trippmullena.com

    “Making Me, A Better Me, For A Better Tomorrow…” ®



    Site Content

    stay hydrated, monitor your heart rate & have fun

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    This move challenges the core by forcing the abs to resist arching the lower back. Rollouts give you immediate feedback on proper technique because if you do it wrong, you’ll feel tension in your lower back right away.


    The A Move: 

    Take a plank position with your forearms resting on a foam roller {you can also use a stability ball}, then extend your arms and roll the foam roller away from you as you hold your hips up {avoid straining on your lower back}, then pull it back and repeat.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    A hybrid squat-push up that’s as challenging as it is good for you because you’re working nearly every muscle in your body, using a move that’s been around since its namesake invented it back in the 1930s.


    The B Move: 

    Start in a squat. Put your palms on the floor. Shift quickly into a pushup position. Do a pushup {optional}. Jump back into squatting position. Do an explosive jump, hands in the air, and land in a standing position. Repeat.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

       Introduction:

    It’s like a regular curtsy, but harder and with optional weights — and it works the glutes. Big time.


    The C Move: 

    Stand straight, feet shoulder-width apart, holding a kettlebell. Shift your weight to one side as you move the foot from your other side behind you, sweeping it out to the opposite side, while kneeling with your front leg. Get your front leg into a 90-degree bend, then push off your front heel into a standing position, while moving your back leg out. Repeat with the same legs for 10 reps, then switch legs and do 10 more. {Kettlebell optional, we should add.}

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    This move builds strength in your hamstrings, glutes, lats, core — essentially, a deadlift is a total-body workout.  That said: Be careful with this one. If your form is off, you can seriously hurt yourself. Work with a trainer or start very slowly.


    The D Move: 

    Stand over a barbell, feet at hip width. Bend at the knees, keeping your back straight and your weight back. Using an overhand grip, grab the barbell with your hands just outside your knees. Push up from the hips, lifting the weight to hip height. Repeat.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    It’s a regular pushup, done with plyometrics and builds the chest a little more powerfully than your standard pushup.


    The E Move: 

    Assume the basic pushup position, but instead of just pushing yourself back up, you’ll push forcefully so your hands come off the ground. Repeat as you would with non-explosive pushups.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    This move works the upper-body muscles, especially the chest.


    The F Move: 

    For a chest fly, lie flat on a weight bench. Take two dumbbells and hold them with your arms back and bent at the elbows. Lift them together above your chest, keeping your elbows bent at a slight angle, and being careful not to clank the dumbbells together at the top of your lift. All variations use roughly this same movement, but you’ll start from a different position.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    It’s basically a regular squat, but you’ll be holding some weight to amplify your workout. It improves posture and hip mobility.


    The G Move: 

    Start from a standing position with your feet wide and pointed out, holding the head of the dumbbell or a kettlebell with both hands at chest level. Keep your back straight and push down with your butt until your hips are below your knees. Extend your hips and knees and return to the standing position.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    This is a movement-based core exercise, leveraging weight such as a kettlebell or a medicine ball.


    The H Move: 

    From a standing position, move one foot slightly forward, then position the weight in front of the back leg’s hip. Keeping your arms straight, lift the weight to your opposite shoulder, twisting through the chest and shoulder. Return to the starting position, then repeat. Complete reps, then switch sides.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    The combination of movements works your core, biceps, forearms, shoulders, and pecs. Keeping your torso straight also helps with balance.


    The I Move: 

    Start from a standing position, then put your hands to the floor, being careful not to bend your legs. From there, “walk” forward using your hands until you are fully stretched out. Then, walk using your feet until you’re back into the starting position. {Now you understand how it got its name.}

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    Boost the intensity of standard bodyweight exercises like squats by turning them into plyometric or explosive exercises.


    The J Move: 

    Stand tall. Push your hips back and bend at the knees to lower into a squat. Once your thighs are parallel to the floor, push through your feet to explode upward, driving your arms overhead. Land softly and repeat.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    This move isolates the glutes.


    The K Move:  

    Get into a kneeling position. Keeping both legs bent at the knee, raise one of your legs until your calf is perpendicular to the ground. Hold the position for a moment, then lower your leg and lift the other one. Alternate and repeat.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    The lunge is a pillar move that works all kinds of critical muscles for strength and stability.


    The L Move:  

    From a standing position, move one foot forward, then drop your body straight down until your front knee is at a 90-degree angle directly above your ankle.


    Site Content

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    These raise your heart rate and work just about everything else: shoulders, chest, abs, upper legs, and hips. No mountain required.


    The M Move: 

    Assume a pushup or plank position. Step forward with one foot, pulling your knee toward your chest. Alternate legs. Do a desired number of reps or do AMRAP {as many reps as possible} for a desired amount of time. Keep your back straight to maximize effectiveness and avoid injury.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    Also known as an eccentric exercise. The eccentric {or negative} part of weightlifting breaks down the muscles in different ways by focusing on the lowering part of the movement.


    The N Move:  

    Perform a standard exercise {like a bicep curl or deadlift} to the raised position, but then lower the weight slowly.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    This shoulder capsule mobility drill increases the function of your shoulders, scapulas and arms in an overhead position.


    The O Move: 

    Begin with your feet hip-width apart and your arms locked out overhead. Pull your shoulders down into your shoulder capsule (the opposite of shrugging your shoulders up). Then begin making small circles with your arms, trying to keep a soft bend in your knees while your rib cage and belly button stay on a tight, compressed line. Make sure to circle in both directions.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    A great workout for your upper body from your chest, biceps and traps to your abs and lower back. Maybe best of all, it requires no equipment and is  a move almost everybody knows how to do.


    The P Move: 

    With hands slightly wider than your shoulders, lower your body until your elbows are at a 90-degree angle, then push up.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    Exactly what it sounds like … Look, Q was hard, so we’re cheating a pinch here. But still: A quick run is a useful way to exercise.


    The Q Move: 

    We’ll define these two ways: 1. Your classic interval training, where you alternate all-out running for, say, one lap, with a more paced jog. Or 2. Another term for a sprint.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    A great basic move that works your entire body and especially your glutes, hamstrings, quads, calves, and core.


    The R Move: 

    Begin with your feet about hip-width apart. Step back into a reverse lunge with your front foot staying flat under your bent front knee and your back foot supported by your toes. Then return your back foot to the normal lunge position

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    While it’s best known as a glute exercise, it also builds leg strength and your core.


    The S Move: 

    Stand with your feet shoulder-width apart. Lower your body, keeping your upper body up and bending at the hips and the knees, until you’re in a squat, with your knees over your ankles and your thighs parallel to the floor. Raise yourself up, pushing through your heels.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    A way to tone your shoulders and triceps.


    The T Move:  

    Sit in a chair or something sturdy {like a box} and put your hands beside you, roughly shoulder-width apart, fingers facing forward. Then, slide your body forward, off the support. Steady yourself, using your arms for support. Dip down, bending your arms, touching your bottom to the ground, then raise yourself back up again. It’s sort of like a seated pushup.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    A somewhat controversial lift move, these are great for building shoulders, but can also be great for harming your shoulders. Use in moderation.


    The U Move: 

    Start with the barbell at waist height. Use an overhand grip, slightly less than shoulder width. Keep your back straight and lift the bar to your chin, keeping the bar as close to your body as possible. Keep your elbows above your forearms the entire time. Hold for a moment, then slowly lower the bell. Repeat as desired. {Note: This can also be done with a cable or dumbbells.}

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

      Introduction: 

    This crunch alternative will have you forming, yep, a V on the floor, with your body to target your abs.


    The V Move: 

    Sit on the floor, bending your knees and keeping your arms straight ahead for balance. Then, relax your body until it’s almost flat, but keep your head, shoulders, and feet a few inches off the floor. Then raise yourself back up into that V position. Repeat until you hit your goal for reps or duration. {Some people do a variation where they start in the lie-down position, with hands above their head, then fold into the V/crunch. Try both ways and see what suits you better.}

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    Walking + lunge = a walking lunge. It’s just math, really. It’s also a great move for your quads, and, as with a lunge, helps improve core strength.


    The W Move: 

    Take your standard lunge, where you put one foot in front, one foot behind, and dip your body while holding your back straight up, perpendicular to the ground. When you come back set, pull your back foot forward until it’s even with the front foot. Then lunge with your opposite foot forward.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    Another crunch alternative, this move gives your hips a good workout, too, generating improved balance and stability.


    The X Move: Lie on the ground, with your arms pointing straight up, and with your feet a few inches off the ground. Then, raising your chin and shoulders slightly, bring your legs toward your shoulders while lowering your arms toward your hips. Hold, lower, repeat.


    Site Content

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    A weighted raise, this will have you covering the first move in the famous “YMCA” dance.


    The Y Move:  

    Stand with your feet shoulder-width apart and a dumbbell in each hand. Keeping your feet flat and using your arms only {don’t cheat and swing your whole body into it}, raise each arm until you’re making a “Y” with your body. Slowly lower and repeat as desired.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    Introduction: 

    An old-school workout that will have you zigging and zagging through roughly five cones {or whatever marker you choose}.


    The Z Move: Set those cones roughly 5-feet apart {enough for two strides}, then run in a zigzag pattern until you reach the end. Then run backward, straight {no zigzag} until you’re at the start. Run through the cones the opposite way, then straight back again. That’s one rep. Repeat as desired. It works the calves and improves the ankles’ overall mobility. It’s a simple exercise runner — or anyone who plays a speed-based, stop-start sport like tennis or basketball — will appreciate.

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    STAY HYDRATED, MONITOR YOUR HEART RATE & HAVE FUN

    You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. 


    This is particularly true if you (or your family) have a history of high blood pressure, heart disease, any health ailment or if you have ever experienced chest pain, severe body pains in general, mental health, mental clarity when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. 


    Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately.


    You are also responsible for monitoring your own hydration intake, proper and healthy blood pressure readings as well as proper and healthy heart rate according do your age and gender as discussed by you Professional Medical Provider that has been professionally set for you, by them. 

    This site offers health, fitness and nutritional information and is designed for educational purposes only. 


    You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. 


    If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. 


    Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. 


    The use of any information provided on this site is solely at your own risk.


    Developments in medical research may impact the health, fitness and nutritional advice that appears here. 


    No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material at hand.


    If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.


    Thank you and God’s Blessings to you and yours.


    Beginner 101: Basic Stretching


      Beginner 101: Basic Workouts


        Beginner 101: Hiking With Tripp

        Beginner 101 Field Hiking information

          Beginner 101: Field Hiking With Tripp Mullenax


        Well, y’all, it’s that time of the year again. Time for some good ole, getting out in nature, autumn crisp air and enjoying God’s beauty in nature.


        I am putting together a Beginner 101 Field Hiking Event that will be in West Bend, Wisconsin. This is not only for the Beginner Field Hiker but for anyone that would like to come along. The more the merrier. 

        We will meet at the Lac Lawrann Conservancy located at 300 Schmidt Road, West Bend, WI. 53090. Once we all meet there, we will have our meet and greet, equipment checks and safety briefing. 


        Please know that this will be a beginner 5 mile {approx.} field hike. There will be some rough terrain, steep slopes, hills {ascending and descending} and uneven trails. As this is a Beginner Trek, we will be taking our time, helping one another, safety breaks along the way and water breaks quite often.

        Be sure and bring your camera or phone as you may want to take several nature photos. It will be very beautiful out.


        There will be bugs, mosquitos, snakes, spiders, and other critters. I mean, after all, it is a “nature hike”, lol. So just keeping that in mind, respect nature and you will be just fine. 

        Please be sure and wear comfortable athletic clothing, hiking boots or hiking shoes, snacks, water, cell phone, bug spray, sunglasses, and anything else you feel you need to bring {but remember to pack lightly}.

        I will be announcing the date, day, and time within the next couple of days. This event will be on a Saturday morning, just fyi.


        If you are interested please visit my website: www.trippmullenax.com and click under the Fitness Solutions 4 Life tab or you can private message me on FB Messenger and also you are more than welcome to email me at: trippmullenax@hotmail.com.


        You can also just click on the link below to communicate with us directly.


        Thanking you in advance and lets, together, get our physical fitness on…….


        Blessings,

        Tripp Mullenax 


        We Got You Covered. Ready To Get Your Life Style Change Did?


          Site Content

          fitness solutions 4 life's disclaimer information

           FITNESS SOLUTIONS 4 LIFE’S MEDICAL DISCLAIMER:


          Fitness Solutions 4 Life strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. Fitness Solutions 4 Life’s Staff are not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.


          You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Fitness Solutions 4 Life from any and all claims or causes of action, known or unknown, arising out of Fitness Solutions 4 Life.  


          The information provided is not intended to be a substitute for professional medical advice, diagnosis, or treatment.  Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website.  Never rely on information on this website in place of seeking professional medical advice.


          Fitness Solutions 4 Life, it’s affiliates and all staffing are not responsible or liable for any advice, course of treatment, diagnosis or any other information, services, or products that you obtain through this site.  You are encouraged to consult with your doctor about this information contained on or through this website.  After reading articles, watching videos, or reading other content from this website, you are encouraged to review the information carefully with your professional healthcare provider.


          FITNESS SOLUTIONS 4 LIFE’S PERSONAL DISCLAIMER:


          I/we am-not/are-not a doctor nor medical professional.  The information I/we provide is based on my/our personal experiences, studies of the fitness industry, martial arts, defensive tactics, as well as my own personal experiences, a simply a person who was morbidly obese myself at 537 pounds and 78 inches in the waist for many years leading up to the year of 2018. In the personal training and coaching of myself, I took it upon myself to know exactly and precisely what it takes to implement, for me, that new path of life, sustain that path, full and fill all my training goals and objectives through hard work and dedication, all while losing zero momentum and staying focused. Today, just a few years later, I stand before you to proudly share that I have, just in a couple of year, lost over 330 pounds and over 32 inches in the waist. I know, for me, what it took and what it takes to motivate, dedicate and persevere and I want to share that with you and yours. 

          The information contained in our website, blog, guest blogs, e-mails, programs, services and/or products is for educational and informational purposes only and is made available to you tools for your own use. While I draw on my professional expertise and background in many areas, but not limited to {Chief of Police, Police Officer, SWAT Team Member, Police K9 Handler, Police Tactical Instructor, Police Weapons Instructor, Police Instructor, United States Military Combat Veteran, 3rd Degree Black Belt in Aikijujitsu, 1st Degree Black Belt in ATAAK Taekwondo, Kickboxing – Mixed Martial Arts – Cardio Kickboxing Instructor and more} I acknowledge that I am supporting you in my roles exclusively as Fitness Solutions 4 Life. I/we provide information concerning, but not limited to, “working on creating you, a better you, for a better tomorrow” ® - Tripp Mullenax | Fitness Solutions 4 Life.


          I/we are not medical health practitioners or mental health providers, and we are not holding ourselves out to be in any capacity. Rather, we serve as Coaches, Mentors, Personal Trainers and prayerfully guide you to achieve and surpass your health, fitness and wellness goals and aspirations. 


          I/we aim to accurately represent the information provided on this website, blog, e-mails, programs, services, and products. You are acknowledging that you are participating voluntarily in reviewing, reading, understanding, applying, and using our website or blog or in any of our e-mails, programs, services, and/or products, and you alone are solely and personally responsible for your results. You acknowledge that you take full responsibility for your health, mental health, life, and well-being, as well as the health, mental health, lives and well-being of your family and/or children {grandchildren} {born and unborn, as applicable}, and all decisions now or in the future.


          In the event, that you see, hear, and use the information provided through our website, blog, e-mails, programs, services, and/or products, we assume no responsibility whatsoever.


          Every effort is made to ensure the accuracy of published information on or through our website, blog, e-mails, programs, services, and products; however, the information may inadvertently contain inaccuracies or typographical errors {in short should there be an oversight on our end, please notify us immediately so we can address the oversight appropriately}. 


          Every effort has been made to present you with the most accurate and up-to-date information, but because the nature of the fitness industry and fitness research is constantly evolving, we cannot be held responsible for the accuracy nor oversight of our content.


          FITNESS SOLUTIONS 4 LIFE’S RESULTS DISCLAIMER:


          I/we make every effort to ensure that I/we accurately represent our products and services and their full potential for possible results. However, there is no {zero} guarantee that you will experience the same results that I/we have, and you accept the full risk that the muscle building results, fitness results, competition results, weight loss results, defensive tactics results, fat loss results and so much more, that we offer will differ by and for you and on a case-by-case basis.


          I/we make no guarantees concerning the level of success you may experience, and you accept full risk that any and all results will differ for each individual and a case-by-case basis. The testimonials and examples provided are with exceptional results, which do not apply to the average client, and are not intended to represent or guarantee that anyone {client}will achieve the same, similar results and/or any results there-of.

          Everyone’s health, mental health and mental clarity, fitness, and nutrition success depends on his or her background, dedication, desire, and motivation {along with Professional Medial Doctor’s guidance}. As with any health-related program or service, your results may/will vary, and will be based on many variables, including but not limited to, your individual capacity, life experience, unique health, and genetic profile, starting point, expertise, and level of commitment, current health assessment, overall health, and cardio as well as a plethora of other determining factors.


          There is no assurance that examples of past fitness, competition, muscle building and/or fat burning results can be duplicated in the future. We cannot guarantee your current nor future results and/or success.  Nor can we guarantee that you maintain the results you experience if you do not continue following our programs, services, training, materials, guidance, training, and consultations. We are not responsible for your actions. 


          The use of our information, products and services should be based on your own due diligence and you agree that Fitness Solutions 4 Life, its Affiliates and/or our Staffing is not, will not nor forever will be liable for any success or failure of your being that is directly or indirectly related to: voluntary training, guest training, paid training, any purchase and/or usage of any of our information, training products, services and or anything, there-of related to Fitness Solutions 4 Life, its Affiliates and Staffing.


          We present real world experiences and insights on other people’s experiences for purposes of illustration only.


          The testimonials, examples, and photos used are of actual clients and results they personally achieved. Each client has approved these testimonials, examples, and photos for use in materials to speak to our program, service, and/or product capabilities, but they are not intended to represent or guarantee that current or future clients will achieve the same or similar results. Rather, these client stories represent what is possible with our programs, services, and/or products and are not paid nor compensated in any way.


          FITNESS SOLUTIONS 4 LIFE’S “IF’s”:


          If this disclaimer does no set well with you and has dissuaded you from partaking with us, Fitness Solutions 4 Life, its Affiliates and Staffing and all totalities there-of, then perhaps we are not what you are seeking and we would be more than happy, in every way possible, to work with you in finding and obtaining that facility that meets your needs as we strive to leave no one behind.


          However, if this disclaimer has intrigued and/or inspired you to seek us, Fitness Solutions 4 Life, its Affiliates and Staffing for your fitness needs, goals, and aspirations then congratulations and Welcome Home to you new Fitness Family. I/we, most definitely, consider it an honor, that you have chosen us and I personally, Tripp Mullenax, Founder and Owner, very much look forward to meeting and working with you, to make you, a better you, for a better tomorrow” ® to step up to the plate and make an honest effort at “working with me and the solutions I offer – congratulations! I look forward to working with you.

          FROM THE HEART BY TRIPP MULLENAX – FITNESS SOLUTIONS 4 LIFE:


          Thank you so much, for taking the time to read these disclaimers. It’s only a required portion of business and is nothing of a personal nature. I want to make sure that we are providing and doing everything on my end, our end, to do our very best for you. I will not leave you behind for any reason. Your journey will be hard, frustrating, full of obstacles and roadblocks but if you stick with me, through think and thin and against all trials and tribulations, I will do everything on my end, to walk with you, side by side, together. You are not and will not be alone! Thank you so very much and God’s Blessings to you and yours. Thank you…….

          {We Are A Christian Based Fitness Family – Open To All And Welcome Home}

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