Category Archives: Uncategorized

One Day Camp at Governor Dodge State Park

I knew I wanted to camp one more time this year… hopefully in a little cooler weather. Katie had to prep for her annual meeting (virtual this year – lots of work!) so this past weekend I took the kids to Governor Dodge State Park for a night of camping.


On this trip I wanted to teach the kids a card game and it worked! I introduced them to Hearts. Saturday night I taught Sorin and Norah while Christian watched. At the end of the night, Christian asked if we could play the next morning because he wanted to play. And he got it! (Earlier this week we played as a family and he actually won our first game!)


What I’ve learned is that camping takes a pretty good financial investment (I love the gear, especially the good stuff). Camping also takes an investment in time and patience (yes they’re getting good but dad is the pack mule and workhorse). But the benefits of getting outside, waking up in a tent, making the campsite work is worth every dollar and ounce of sweat you put in – great memories for the family.

12 Days of Fitness

Many people will look at the calendar today and say “Friday the 13th!” But I see the beginning of the 12 Days of Fitness! Since many of us are leading up to Christmas, those of us in the health and fitness world put together workouts that lead up to December 25th. And to get in 12 days, that means we start today on the 13th!

Here’s how this works. Start with Day 1 and do the exercise. Tomorrow you’ll do Day 2 and (as the song says) also do Day 1. Each day you’ll do the exercise plus all of the exercises from previous days. By Christmas Day you’ll have a nice 30 minute workout put together and hopefully a streak of 12 days of workouts.

Sing it with me: “On the first day of Fitness my trainer gave to me…”

1st day: 1-minute jumping jacks
2nd day: 2 minutes of side shuffle and skips
3rd day: 3 plank walk-ups on each side
4th day: 4 reverse lunges on each side
5th day: 5 sets of squats
6th day: 6 side lunges
7th day: 7 push-ups
8th day: 8 hip hinges
9th day: 9 burpees
10th day: 10×10 jump ropes
11th day: mountain climbers
12th day: 12 reps of the Faithful Four (push-ups, sit-ups, squats, reverse lunges)

Now the exercise build on themselves but as you get to the middle days, don’t forget to get a good warm-up in. Have fun with this! This will just be an add-on to your normal workout or it may be a jump start to your workout routine for 2020.

Let me know if you have any questions and as always, Happy Training!

NaNoWriMo Chapter 10: Hip Hinge

Disclaimer: this exercise is safe for most individuals but at the same time has one of the biggest potentials for injury so please do not attempt this if you have a known back injury, history of injury, or even apprehension. Contact me and I’ll discuss your next step.

Imagine someone standing immediately to your side and taking an imaginary rod and putting it through one hip so it comes out the opposite side. The hip hinge is executed by “hinging” around that rod as you bend forward and then stand upright.

[https://youtu.be/sinpFajtRPw]

Wisconsin Sports

Your goals + Hans’ plan

Thanks for watching me on Best of Wisconsin Sports. I’m not sure what exactly interested you from the interview but I’m fairly confident that your goals + my plan will lead to your next level of health and fitness.

There is no better investment than your health, which is why my goal is to help everyone pursue a healthy and disciplined lifestyle. If you need a jump start to your health or a refresh and new challenge to your fitness, online training with me is probably what will make this your best summer ever!

Sign up for monthly online training and you’ll get 24/7 access to me. We will establish a couple S.MA.R.T. goals and put together a plan to get this next journey started. I’m offering Wisconsin Sports viewers 25% off my monthly training with the promo code WISCOSPORTS.

After signing up, follow me on Instagram and Facebook for my weekly updates and please say hi! Life is a team sport – does anyone else in your world need a trainer! If you refer someone drop me a line – I’ve got a special thank you for spreading the love!

Happy Training!

Online training with Hans 24/7

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Fit and Fabulous Interval Workouts

Today I joined Krista and Tracy on Fit and Fabulous and we discussed interval training. Anyone who has worked with or watched me train know that this is one of my staples. Interval training is quite simply the fastest way to improve your fitness.

Why interval training?

  • the intervals are fully customizable (novice and experts challenged in the same workout!)
  • Extremely efficient: 20 minutes and this personal trainer awards you all-star status
  • Helps your slower cardio workouts to get better
  • You’re more likely to stick to it because the challenges are endless, no two workouts are the same
  • Google it – HIIT and interval training are the real deal

Here’s how to start interval training. Get an interval timer app on your phone. For iPhone is use Interval Timer. Set your timer for two intervals, 20 seconds for one and 10 seconds for the other. For the 20-second interval pick one of these exercises and do 4 rounds.

  • Kettlebell swings
  • Jump rope
  • Battle rope
  • Med ball slams
  • Med ball toss
  • Box jumps
  • Kettlebell squats
  • Burpees
  • Push-ups
  • Reverse lunges

Interval training will feel challenging at first. But as you slowly and methodically incorporate a few rounds into your workout routine, you will notice not only your body getting stronger but also your mind getting stronger. I believe it is your fastest track to better fitness this spring.

Happy training! Let me know if you have any questions!

Family Camp 2017

Last week the family took our annual trip to Fort Wilderness for family camp. Katie and I have been taking the family there since 2009 when Sorin was ten months old. We slept in a tent that year and even though things went very well in our REI Hobitat, we have been making reservations in Peshtigo cabin ever since.

This year Sorin is 8, Norah 7, and Christian 4. What a great age for camping! Fort is a very safe place for kids. Our only issue was Christian didn’t quite know his way around camp yet and since he isn’t riding a 2-wheel bike, he got left behind one time and got lost. Poor boy! It made for a solid hug when I found him. The only other unfortunate event was rain. We had rain most of the days which didn’t get us soaking wet but was enough to keep us indoors and more importantly out of Spider Lake, which is one of our favorite activities at Fort.

Sorin had a great camp. He spent some time in the craft shop with Katie and made a cool leather bracelet amongst other things. He was reunited with his friend Nate and they rode bikes and played between the two cabins all week. Not a strong swimmer yet, he still made it out to the floating mat and let me and my brother throw him off during a classic game of king-of-the-mat, featuring adults vs. kids. Most memorable for me was Sorin’s attempt at archery. We did it last year but this year he went to the tournament (without me!) and won 2nd place with 30 points!

Sorin got 2nd place in the archery tournament

Sorin got 2nd place in the archery tournament

Norah was connected at the hip with her cousin Max all weekend. This was a very fun relationship to watch, especially since Sorin was with Nate so much. Norah also helped her younger cousin Emily a lot. In the water she was the “instigator” for us tossing them off the floating mat and she also let me launch her in the shallow end of the lake and I even got her to stand on my shoulders and jump off. She and Sorin also had small roles in a skit and had no problem (still can’t believe it!) getting in front of the Jamborie crowd of 150+ people.

Norah making bug spray

Norah making bug spray

And Christian, oh Christian. My single greatest memory of my youngest is jumping off the dock performing a couple jumps, belly flops, and even the rare back flop. The boy loves the water. We didn’t have the greatest weather so when he got tired he would come to the shore, shiver his lips and cuddle in a towel before running back to the water to do it all again. He tried archery also and even with me holding the bow he aimed and hit the target a few times. He ran as fast as his little legs could go to keep up with the older kids and cousins and by Tuesday was singing his song of the week from children’s ministry: The B-I-B-L-E.

Christian the water boy

Christian the water boy

Fort Wilderness is the Stronghold of Christian Adventure. We go there to be together as a family, connect with extended family, meet new friends, and spend time with God. Each day we hear from our speaker for the week. This year it was Mike Bellanti from Northbrook church. He was an excellent speaker with messages he admitted were simple but useful. As he stated a couple times, he has two degrees in the Bible and he’s still figuring things out. Isn’t that the truth? Sometimes I have ambitions to gain more knowledge and go deeper in my understanding of God and the Bible but sometimes what I need most is a refresher on the basics.

Family Camp at Fort Wilderness 2017

Family Camp at Fort Wilderness 2017

I have to preface this next part: Katie and I aren’t campers. We bought the tent specifically for family camp but had never camped together or even talked about wanting to camp before this. It was pretty easy to be in the tent and with the cabin now, let’s just say it’s really good living at Fort.

If you’re looking for a great week to spend with your family you will love Fort Wilderness. As most of you know Katie’s grandpa started the camp and we highly value the Christian influence of the Fort. The Bible teaching is not over-the-top. If you’re considering the teachings of the Bible, Fort is a great place for you. While there are daily sessions of music and teaching, there’s no pressure to attend if it’s not your thing yet. Play games, take a kayak or canoe out on the water, or take a hike during that time. The Northwoods is a beautiful spot in Wisconsin and I hope you’ll consider joining us next year.

Feel free to message me on Facebook if you have any questions.