I'm going to level with y'all, I hate warming up. Part of it is I don't like working on mobility, I just want to get in smash my workout and get out.
But all kidding aside, warming up is a must. That's why I use this quick and dirty barbell warm-up.
Here's how it's done; approach the rack and using only the barbell perform 10-12 reps of each of these movements. Rinse and repeat up to 3 times.
For those who seek to go sans gym. Here is a quick set of movements to get you moving. Courtesy of our friends at Health Perch. Check out the full how to here http://www.northwestpharmacy.com/healthperch/bodyweight-moves/.
It is not always easy to get out to the gym. Check out these awesome body weight exercises you can do sans gym.
Read the full article by Nicole McDermott
50 Squats a Day keeps the Orthopedic surgeon away!
Consistency is key. Healthy bodies are the product of many small victories.
Get at least 50 squats in per day. Set a timer to go off every hour and bang out 5 - 10 per hour. You should get to 50 easy.
If have trouble with the squatting motion, try the sit to stand. Quite simply sit and stand from a bench/chair/person that is at hip height.
Squats are a great way to not only build your lower body, but also to strengthen your core.
Good luck and Happy Squatting!
Have questions? Need a trainer to help you squat? Contact email@example.com for all your fitness needs.
Could stress be adding to your weight gain? Studies have shown that stress plays a major role in body fat.
When we are stressed our bodies release a hormone called cortisol. In short burst cortisol; promotes fat burning, increase energy and focus. Which is great if we are running away from a bear or fending off rattlesnakes. However, if we are under constant stress, cortisol levels remain elevated. The effects of prolonged exposure to elevated cortisol are; increased appetite, increase blood sugar levels, and increase fat storage.
The end result being that constant stress makes it difficult for our bodies to let go of excess body fat. That is why I want to show you three simple exercise techniques that will help lower your stress while building muscle.
The Calorie Count De-Constructed
*Disclaimer: All information below is intended as a general guideline-please consult a health-care professional before making any extreme changes to your diet.
The calorie: the amount of heat required to raise the temperature of 1 gram of water 1 degree.
The Calorie: 1 Kilo calorie = 1000 calories.
The Calorie is pretty much what we use to measure how much energy a particular food will yield. For example 1 banana = 105 Calories.
However, not all calories are created equal and the way our bodies digest certain foods greatly impacts the nutritional value of what we ingest. Nutrition is a complicated subject, due mostly in part to the variations from one individual to next. That is to say we are all snowflakes, at least as far as nutrition goes.
None the less here are some common and effective practices that wont get you to your particular seat but will at least get you in the ball park.
Traditional gender roles have led to some misconceived notions about strength training for women.This has resulted in many women avoiding strength training all together and instead opting for more gender-neutral activities such as; cardio; yoga; and dance. The aim of this article is not to discredit the effectiveness of the latter, but rather to dispel some of the common myths about why women shouldn't lift weights.
Today, about one in three American kids and teens is overweight or obese, nearly triple the rate in 1963. Among children today, obesity is causing a broad range of health problems that previously weren’t seen until adulthood. These include;
There are also psychological effects: Obese children are more prone to low self-esteem, negative body image and depression.Excess weight at young ages has been linked to higher and earlier death rates in adulthood.
Now I am not here to pass the blame or argue what brought on this rise in obesity. The real question is, what are we going to do about it? Do we sweep it under the rug, or do we take a stand and provide a better life for our children.
Believe it or not it will be warm again this year and with the warm weather comes the opportunity to shed your winter coat and strut your stuff.
If you are looking to get the best bang for your buck when it comes to shedding the winter pounds and leaning out muscle, give the 5 X 5 protocol a shot.
*Always use a spotter, be sure to warm up properly and always use good form.
Can you exercise when you are sick?
Yes...and no. The rule of thumb is if the symptoms are from the neck up you are good to go. However, if the symptoms are below the neck you should probably rest.
That is to say, if you are suffering from a head cold you can continue as normal. If you have a fever or stomach problems you should skip the gym.
Above the neck good to go.
Below the neck stay at home.
Here is a question I get pretty frequently. "What is the best workout for weight-loss?"
The reality is that there is no "best" workout. Exercise and workouts need to be tailored to the individual. Recommending one best workout is like making everyone wear the same suit. At the end of the day it just doesn't fit.
That isn't to say that there aren't best practices when it comes to losing some inches or dropping some extra pounds.
The real secret to getting the body you want is consistency. Following through on plans and staying on track day after day.
This isn't easy for any of us. We all get distracted and have trouble going to the gym or avoiding the sugary snacks. *My sugary vice is chocolate fudge pop tarts : D
However, there is hope here are some workouts that has helped me and my clients stay on track no matter what the day brings.
Tired of getting your protein fix from powders. Check out this recipe for tuna burgers. They are tasty and really simple to make. On the plus side they have 19 grams of protein and only 15 grams of fat.
1 (6 oz) can of tuna *drained
1/4 tsp of salt
1/2 cup bread crumbs
1/2 Tbs of olive/cooking oil
Do you want to lose weight, feel more alert, and increase your exercise performance? If you do then I have some GREAT news for you.
There is a completely free, and easy solution to help you on you weight loss journey. It isn’t some new gimmick or pill. All you need is more water. Over 75% of America suffers from a condition called chronic dehydration. When we typically think of dehydration we visualize a wayward traveler lost in the desert without water for days. This is referred to as acute dehydration.
Chronic dehydration is harder to detect. It occurs when small amounts of water that is lost throughout the day is not replenished over a long period. Because the water loss is small it is typically very hard to detect and you have to rely on other symptoms to diagnose the problem. Among those symptoms are
increase in appetite, decreased in metabolism, increased irritability, and reduced physical performance.
Are you dehydrated?
What’s your resolution? Chances are that no matter what your resolutions are this year, you have some work ahead of you. Being in the fitness industry has given me a firsthand experience working with New Year resolutions. For each person that achieves their resolution there are at least 10 that do not, and another 10 that don’t even come close.
So what is it that sets those who meet their New Year goals apart from those that don’t?
The successful individuals adhere to these five guidelines below.
Just wanted to post a simple do it yourself High Intensity Interval Training (HIIT) routine that you can do at home, in the office, or on your lunch breaks.
A brief synopsis on HIIT:
HIIT can be boiled down to: work hard for a brief interval then rest. Rinse & repeat.
What do Trainers make?
So I was sitting there having lunch with an old colleague who I hadn’t seen in a while. We were going on about all the things we had done since we last saw each other, then suddenly he turns to me and asks “so seriously what do you as trainers make?”….. Despite having been a personal trainer for the last two and a half years I had no concrete answer. Sure I could rattled off my rates and what I get paid for training at the gyms versus in home or in groups, but that wasn’t what I made. After a long and truthfully awkward pause I stood up, brandished my Panera Sierra Turkey Bravo sandwich and delivered this reply:
Inspired by the Field
I recently made the transition from working full-time as a personal trainer to working full time in the hydro-fracturing (Frack) fields. Needless to say I have gained a whole new level of appreciation and perspective. Having a background in physical fitness I had no intimidation about getting down in the mud, swinging hammers, and lifting iron. Boy was I in for a surprise...turns out my body building gym routine has got nothing in the ways of preparation for long days in the field. For the next two days I ached in ways and in places I did not even know I could.
The fatal flaw in my training program?
We just lost 738! Now 600 is getting a little wobbly, bring us up to 80 barrel-a-minute at 6 pound! Only one more zone, lets push and get this finished. Son-of-expletive we lost 600! Shut 'er down and get some green hats on those pump trucks, I want them up and running ASAP!
It is 330 in the morning and this is the chatter you hear coming out of your headset. Being new on a crew means be the go to for all the fun and exciting jobs. Among them fixing pumps! Now the average pump truck has a deck height of about 5 feet. This means each time you drop the one and only crescent wrench in the entire camp, you will be climbing up and down 5 feet to search for it. If you are lucky, it probably will only covered in mud. But not to worry you can be sure to release all of your frustrations by using an 8 lb sledge hammer. It is used to strike the over-sized nuts which are fondly called "wings". All this while repeating the mantra "lefty loosey, righty tighty" (which no doubt you will have adopted after attempting to remove several wings through the ancient and misunderstood art of making them tighter). All in all a very physical experience, which can leave the unprepared feeling winded and weak.