Michael Smith

Thoughts and ideas to help broaden your perspective physically, scientifically, + spiritually Professor/Model/Pastor/Fitness Enthusiast

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Try this "track" and stair/stadium leg workout!

Try this “track” and stair/stadium leg workout!

I didn’t post this workout on my IG (@profmsmith) so I wanted to put it here – find a track or a park and give it a try!

Set 1 – run a lap – this could be a real lap at a track or an expanse that you deem a “lap” – just keep the pace fairly high and do it for at least 2 minutes.

Set 2 – lunge a lap – now, lunge the same expanse you just ran.

set 3 – run a lap

set 4 – lunge a lap

set 5 –…

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Although I've been in the fashion world for over 20 years I know that #beauty eventually fades, although I love #fitness and helping people make the most if the one body they "get", I know that muscles eventually atrophy and our bodies will ultimately shut down one day; although I love teaching #science and I and love how it explains "how" we work, I know that it has little to offer in terms of explaining "why" we do things - regardless of all the interests and passions I am thankful to have, I #believe that unless God is at the center of them, they all end in some sort of futility. #sundaythoughts #truth #cslewis #dontwasteyourlife #science #fitness #gospel #stonginside #strongoutside #gospelcoalition #fightuglyandgotosmithandbrit :) #youstillshouldworkout :)

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#fitnessfriday - Change up your push-up game with these 4 variations: 1. Push up fly - as I've posted on the website, pecs are isolated when they bring things together, not when they push (uses delts and tris substantially) 2. Blast off push up - borrowed this one from @bjgaddour - works your legs and lats too 3. Push up pike - works lower abs too 4. Super man push up - improves explosive power - the goal is to get your arms and legs parallel (still trying to perfect this one) 5. Mountain climber push ups - (not shown) can be seen in an older post Mix these in any #HIIT program - for ideas check out www.profmsmith.net! #fitness #fitmodels #fitfam #muscle #pushup #homeworkout #lift #workout #acsm #niketraining #pecs #eatcleantraindirty #paleo #isagenix #trainharder #trainsmarter #wearered #redmodels #rednyc

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New comp cards, digitals, + a shot with my amazing agent John Babin @red_models :) #wearered #rednyc #redmodels #nyc #bk #model #malemodel #oldmodel #digitals #fashion #moda #gmoda #modelsforchrist #fitmodels #compcards (at Red Model Management - RED NYC)

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Family Friday - "true love + tolerance" - #truelove bc my son said he didn't like his breakfast and asked if he can eat my high protein kale omelette instead (you know I love you if I give you my protein) + and #tolerance bc Finn and Fauna generally hate each other (at least the cat hates the dog anyways) so this truce in terms of acceptable mutual proximity was a rare thing :). #proteintheif #life #whycantwebefriends #family #shibainu #persiancat #nyc #bk #kale #paleo #healthykid #ihateclashofclans

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#tbt - 5 workouts I've slacked on posting on the website - try them out and email me if you need further clarification on the workouts or info on @isagenix - my go to source for supplements! #train #fit #fitfam #trainhard #hiit #paleo #lift #cardio #liftmore #circuit #niketraining #acsm #rednyc #wearered #eatclean #nyc #newworkout #profmsmith

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5 "new" workouts - well, some are kind of older, sorry blogging is hard if you're older :)

5 “new” workouts – well, some are kind of older, sorry blogging is hard if you’re older :)

Respect to all the millennials who blog – its hard to keep up with!  Sorry for the long hiatus on the sight if you happened to be looking for new workouts.  Family + seminary + teaching science + a new role at MFC + modeling + working on a ACSM PT license = very busy season!

Anyway, most of these video can be found on my IG (@profmsmith) – I tend to start all of my workouts with a whole body or…

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So proud of my wife (my constant #wcw :)) and her business partner's write up in WWD (women's wear daily) ! @smithandbrit @kas_81 @womensweardaily #womancrushwednsday #wwd #smithandbrit #chelsea #nyc #shopsmall

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Teleological Tuesday - to my Human Biology students @sfcny and anyone else who is curious: we went over some of the body systems last week and discussed how most work in unison with each other - name 4 total systems that work together and explain how they are dependent on each other. Email me your answers for extra credit! #saintfranciscollege #science #biology #humanbiology #fearfullyandwonderfullymade #sciencefacts #nyc #bk #profmsmith #teleologicaltuesday (at Brooklyn Heights Historic District)

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#musclemonday - #trythis - my pre work out #HIIT consisted of: 1. Row machine - 2 minutes (shown) 2. Pull ups - 10 3. Box jumps - 10 4. Hanging leg raises - 15 5. Back raises - 15 6. Battle ropes - 30 seconds 7. Lunge to decline bench - 30 seconds (shown - don't get motion sickness - sorry :)) 8. Alt incline sit ups - 25 (shown) X 2-3 rounds (very little rest between sets but 30s rest between rounds) I did triceps afterwards - will post that work out as soon as I can along with all the other workouts I've not had time to post on www.profmsmith.net - @fireline_strong @red_models @isagenix #fitness #nyc #fireline_strong #fireline #paleo #isagenix #training #eatcleantrainmean #model #malemodel #oldmodel #profmsmith #fitfam #lift #trainhard #circuit #acsm #strengthandconditioning #niketraining #ineedacameraman

[profmsmith-blog]

#fbf - working with @rankinarchive in #London back in the day :) #90s #model #malemodel #oldmodel #wearered #redmodelsnyc #fashion #modelsforchrist #nyc #bk (at London, United Kingdom)

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Teleological Tuesday - to my science class @sfcny (and anyone else :)): @cadesmith11, @rides9, Finn the Shiba, and I are standing on a frozen lake in The Poconos - Water is very unique - it expands as it freezes, which makes the solid form (ice) less dense than the liquid form - which is why we can stand on the ice since it freezes from the top down. Most other liquids do just the opposite - they condense and sink (freezing from the bottom up) - if water behaved that way, ice would accumulate on the bottom of lakes and oceans during the winter, would have difficulty thawing in the spring, and would cause some pretty unpleasant circumstances for aquatic life. Another cool thing about water is that it takes a very high temperature for it to boil (100C) and turn into a gas (steam) - again, if water behaved like other liquids, it would exist as a gas at the temperatures and pressures found on Earth, and life as we know it could not survive - so tell me class, mere coincidence (naturalism) or another indicator of Intelligent Design? Email me your reasoning !

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Muscle Monday - pre workout HIIT combo + progress pic I ran to the gym (5 min) and then did a 3 exercise HIIT combo for a total of 3 rounds before chest and bis: Alternating hanging leg raise (start with knee ups) Back raise Squat Do each exercise for 45 seconds to 1 minute back to back and rest for 30 seconds between each round I did chest and biceps afterwards - I'll post that on the website (which I've been slacking on - sorry - seminary is hard :)) The combination of #isagenix #fireline_strong #paleo and almost 30 years of weight training knowledge works (even at 43) - it's science! Plus, I'm never in the gym for more than an hour! DM me if you're curious about any of the above! @fireline_strong @red_models #trainhard #fit #paleo #eatcleantraindirty #fitfam #fitness #muscle #musclemonday #profmsmith #model #malemodel #oldmodel #fitnessover40 #abs #hiit

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Fitness Friday - I finished 5/6 papers and celebrated by going to the gym after a week long absence - the workout: 1. 5 minute run (to the gym) 2. Pull ups - (this video was taken on my last round so I was wasted) - do pull downs or use a pull up machine if you need to 3. Box jumps 4. Mountain climber push-ups 5. Squat Ball Slams 6. Battle ropes 7. 5 minute run (from the gym) Do every exercise for 30 seconds with no rest in between for a total of 4 rounds - take a 40 second rest after each completed round. I'm also sporting my spiffy new tank-top from @fireline_strong who I just just signed on with as an athlete - they have outstanding supplements and you can get 20% off using my code: profmsmith - have a great weekend! #fireline_strong #fitness #fitnessfriday #fitnessmotivation #model #malemodel #oldmodel #profmsmith #circuittraining #gainsbyfire #lift #trainhard #paleo #eatcleantraindirty

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Learning tons today with Tim Keller, Ligon Duncan and the rest of my amazing seminary class @redeemerctc @chuck_a @justinadour @hectorsanchez7 @penning_adam #rtsnyc #nyc #seminary #pastoraltheology #truth #redeemernyc #illsendyoutheaudioformoney;)

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To my 2 human bio classes @sfcny (and anyone else who's feeling smart :)) - if my sons and Finn the Shiba stayed out in the snowy midst of #juno for too long what important regulatory property that all living things share could be disrupted? Hint - it starts with an "H" - email me your answers at [email protected]! #science #snow #humanbiology #saintfranciscollege #bk #profmsmith #nyc #extracredit #biology (at Brooklyn Heights Historic District)

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Fitness Friday - I started my workout with this 20 minute #HIIT session : - pull up/toes to bar combo - kettle bell dead lift/shrug - box jumps 10 reps of each movement then rest for 20 seconds and repeat the cycle - see the rest of the workout at Profmsmith.net ! @fireline_strong #fit #fitness #fitfam #lift #circuittraining #model #malemodel #oldmodel #fireline_strong #paleo #trainhard #profmsmith #eatclean #traindirty