A Technological Revolution for Health and Fitness Nerds

Quick post for all you fitness nerds out there.

Today is the day that I finally get my greedy little hands on a Push Strength workout/fitness tracker. As an early indiegogo supporter, I am one of the first people to have one of these bad-boys and because I love y’all so much, I am going to share the wealth.

push strength band

Starting tonight, I am going to use my Push Strength band to start testing:

  • The real-world effectiveness of different exercise tools – machines vs free weights vs bands vs body-weight
  • The real-world effectiveness of different training routines
  • The real-world effectiveness of different exercises – pistol squats vs bodybuilding squats vs power squats

And because I love all my fitness friends, I will be sharing all that glorious data here at Health Habits.

But that’s not all….

Later this month, I will be meeting with the CEO of Tell Spec to discuss when I can expect to get my grubby paws on one of the beta units as well as organizing a series of amazing tests with all the other beta testers.

For those of who who don’t already know, Tell Spec uses a handheld scanner in concert with a learning algorithm and a cloud-based database to create a tool that will tell you exactly what is in the food you eat…or don’t eat.

At present, the “TellSpec BETA identifies calories, macronutrients (fats, protein and carbohydrates) and a limited number of ingredients all at reasonable concentrations in food”. And while that would be cool enough, it’s going to get way, way cooler.

As us beta-testers start scanning different foods, we are building the database, pushing the algorithm to evolve…and improving the scope & accuracy of the technology. This means that by the time TellSpec is ready for sale to the general public, it will be able to tell you exactly is in those chicken mcnuggets you scarfed down for lunch.

And while that is amazing enough for us health nerds, what it also means is that the entire processed food industry is going to be in for a rude awakening. Instead of having to deal with a small group of health nuts trying to spread the gospel of healthy eating, they are going to have to deal with a LOT of normal Moms & Dads who are going to be pissed off with the crap they are being sold.

pink-slime-jon-stewart-2

And if that wasn’t cool enough, the Tell Spec could be a actual lifesaver for all those kids with serious food allergies. Instead of trusting labels, kids armed with a Tell Spec scanner can make sure that that nut-free cookie is actually nut free.

How cool is that?

Stay tuned…the technological revolution for us health nerds has just begun.

Children, Health, Politics, Toronto, Woonerfs and a whole big pile of BS

Back in the olden days of my youth, the kids on my block used to race home from school, throw their schoolbooks onto the floor , run back outside and play sports until it was too dark to see and/or someone’s Mom started yelling at everyone to go home for dinner.

So why is it that I never see any kids playing outside anymore?

Maybe it’s because:

  • all the parents are freaked out that their kids will be abducted or run over in front of their house…
  • or the kids are inside playing video games and/or texting their friends…
  • or that cranky neighbour on the block keeps complaining to the city about the noise made by kids playingand the city decided that it’s better to shut up a cranky old SOB than to have our kids out in the fresh air getting some exercise.

road hockey

It’s not as if we have a childhood obesity problem….

  • Oh yeah, we do have a childhood obesity problem.

It’s not as if rates of childhood type-2 diabetes have skyrocketed….

  • Oh yeah, rates of childhood type-2 diabetes have skyrocketed.

It’s not as if exercise helps our kids live healthier lives, reducing rates of obesity, diabetes, depression, anxiety….

  • Oh yeah, exercise does help our kids live healthier lives, reducing rates of obesity, diabetes, depression, anxiety

basketball

It’s not as if exercise helps our kids score better grades at school….

  • Oh yeah, exercise does help our kids score better grades at school

It’s not as if exercise helps our kids develop emotional & social skills while reducing symptoms of ADHD….

  • Oh yeah, exercise does help our kids develop emotional & social skills while reducing symptoms of ADHD

children-playing-football

It’s not as if the value of unstructured play amongst their peers has been scientifically proven to be superior to organized sports in terms of physical, emotional & mental health….

  • Oh yeah, unstructured play amongst their peers has been scientifically proven to be superior to organized sports in terms of the physical, emotional & mental health of our kids.

It’s not as if the cost of organized sports is becoming too expensive for more & more families….

  • Oh yeah, the cost of organized sports is becoming too expensive for more & more families

It’s not as neighbourhoods in which adults & children create social ties (via pick-up sports or other activities) are perceived as better & safer…potentially increasing real estate values.

  • Oh yeah, neighbourhoods with a sense of community are universally perceived as better & safer.

cops bball net

So why is it that instead of encouraging our kids to be physically active in their neighbourhood, city bureaucrats elect to play Grinch and confiscate their portable basketball net?

Seriously…this is no joke. Police in Ohio literally stopped a bunch of kids from playing hoops in front of their house, dragged away their portable basketball net and fined the adult owner…even after the owner offered to move the net.

How’s that for Serve & Protect?

But that’s not the end of this sad story.

As videos of this type are wont to do…it went viral…with the local news media running it over and over and over, making the police and lawmakers look like total jackasses.

And because no one likes to look like a jackass….when it came time for the net owner to have her day in court, the prosecutor dismissed the case….hoping that the problem will go away and that the tv people will move on to another story. Which it did :(

toronto-silhouette3

And it’s not just in Ohio. Earlier today, I was talking to a Mom in my hometown of Toronto who had a similar story.

She was recently told by the city that she had to remove the portable basketball net that she put up for her kids and their neighbourhood friends….or the city would fine her and remove the net.

And what reason did the city use to demand the removal of the basketball net from the edge of her residential cul-de-sac?

Because it was a danger to garbage collectors.

cul de sac

Sure, they can navigate around parked cars and avoid piles of snow in the winter, but a portable basketball net…that’s a whole different story.

Obviously this is total BS.

And according to my Twitter pal, the real story is that an alleged neighbour, who allegedly works for the city, allegedly complained that the kids were allegedly making too much noise.And because all bureaucracies favor nepotism over common sense, the basketball net had to go.

(see how I avoided a lawsuit by using the word allegedly…smart huh?)

But wait, let’s forget about the BS story about the garbage collectors…what about the children? We all “know” that city streets can be dangerous. And a lot of us believe that city roads were built for automobiles and that kids (or adults) have no business being on the road in front of their house?

IMHO, that is another pile of BS.

One of the fastest growing concepts being used by city planners all around the world, known as the living street or woonerf, is based on the idea that city streets aren’t the exclusive domain of the automobile and that by using a variety of methods…

  • Streets are often built at the same grade as sidewalks, without curbs.
  • Cars are limited to a speed that does not disrupt other uses of the streets (usually defined to be pedestrian speed).
  • To slow down drivers, the street is set up so that a car cannot drive in a straight line for significant distances, for example by placing planters at the edge of the street, alternating the side of the street the parking is on, or curving the street itself.

…drivers are forced to pay attention, slow down, and not treat residential street like main arterial roads. And I think we can all agree that a cul-de-sac should never be confused with a main arterial road.

And while there are still a bunch of city bureaucrats in Ohio & Toronto who have declared war on kids playing hoops or road hockey in front of their homes, there are some brave souls in city government who see the concept of living streets as one to investigate.

While Holland has thousands of woonerfs, Toronto is about to get our first.

Just think, maybe in a few years, Toronto’s elected officials & it’s bureaucracy will see the benefit of:

  • slowing down drivers on our residential streets…
  • allowing our kids to play pick-up street hockey games with their friends…
  • and even getting us old folks outside to sip coffee and chat while watching our kids grow healthy & strong

Then again…maybe it’s better that our residential streets are turning into racetracks and that our kids are growing up fat and unhealthy.

(Apologies for that last sentence…writing this article got my inner Norma Rae worked up)

What would my inner Norma Rae do next?

Toronto is in the midst of an election campaign. On October 27, we go to the polls to elect a new Mayor and a gaggle of councillors, As such, now is the perfect time to give the candidates an opportunity to look like a defender of children and a slayer of stupid bureaucracy.

Here’s what I propose.

And if you can’t do any of that…organize a big road hockey game for this weekend and send me an invite :)

How many BURPEES does it take to burn off 1 grande-sized Pumpkin Spice Latte?

Here at @HealthHabits, I like to try and answer the big questions that have been plaguing mankind since the beginning of time.

  • Where do we come from?
  • Where do we go when we die?
  • How many burpees does it take to burn off 1 grande-sized Pumpkin Spice Latte with whipped cream?

Today, we’re focusing on the PSL…

Burpees-PSL

 

Note:

It takes a “fit” person approximately 10 minutes to do 100 burpees. That means, burning off the calories in just one grande-sized Pumpkin Spice Latte will take Mr. or Ms. Fitness 34 minutes of non-stop burpee action.

34 minutes of this…

Burpees

 

10 Ways to Burn 1 Pound of Body Fat – Vol. 4

Matthew McConaughey chin-ups workout

Welcome to the fourth edition of 10 Ways to Burn 1 Pound of Body-Fat.

The following list will highlight different physical activities and tell you how long they will take to burn 500 calories….which is a convenient number because a pound of body fat is 3500 calories and there are 7 days in the week.

And if my Grade 3 math skills are still up to date, 500 calories burned  x 7 days in the week = 3500 calories burned per week = 1 pound of body fat burned off per week.

And that’s pretty cool. So, here we go….

THE LIST

Zumba

  • It will take the average American Male (191 lbs) 62 minutes of Zumbafying to burn 500 calories
  • It will take the average American Female (164 lbs) 72 minutes of shaking her booty to burn 500 calories

zumba

 

To find out how long it will take YOU to burn 500 calories…

  • take your weight (ex 200 lbs),
  • divide by the average American weight – male or female ( ex 200 lb male / 191 lbs = 1.047),
  • and multiply the result by the average time that I calculated (ex 1.047 x 62 mintes = 65 minutes)

 

Exercise List

The Journey from Fat to Fit

Every January, bookstore shelves groan under the weight of the hundreds of brand-new weight loss/diet/exercise/nutrition/snake-oil books.

And every January, millions of people…unhappy with their bodies…spend bazillions of dollars…in the hope that one of those books will contain some magical insight that will allow them to transform their bodies from fat to fit…without having to sweat…eat spinach…or lever their butts off the sofa.

Unfortunately…

The journey from fat to fit is never going to be that easy.

  • You’re going to sweat.
  • You’re going to eat healthy.
  • And you’re going to stop spending every night on the couch watching tv and/or playing XBox.

But in return, you’re going to…

And to help you get there, I have put together the “From Fat to Fit” roadmap…

Consisting of a series of 4 meta-steps, this DIY infographic will make your transformation from fat to fit simpler, faster and much, much, much more effective….I promise.

The Journey from Fat to Fit

Step 1 – Follow a plan

I don’t really care which plan you follow.

  • If you want to combine an Atkins diet with a yoga routine, go for it.
  • If you want to become a Vegan who does Crossfit, go for it.
  • If you want to count calories and do exercise videos at home, go for it.
  • If you want to join Weight Watchers, perform EFT tapping, go to AquaFit classes with the little old ladies at my gym, go for it.

In my 20+ years as a personal trainer, I have helped people transform their bodies using all sorts of different plans. In my experience, finding a plan that works best with the client’s lifestyle is infinitely more important than the plan itself.

And science finally agrees with me.

According to researchers at McMaster University, all diets work…if you can stick to them.

Conducting a meta-analysis of 48 randomized clinical trials of branded diets – Atkins, Weight Watchers, Zone, Jenny Craig, LEARN, Nutrisystem, Ornish, Volumetrics, Rosemary Conley, Slimming World and South Beach – Mac researchers found that any weight loss differences between these popular diets are minimal and likely of little importance to those wanting to lose weight.

What was important for weight-loss success is the ability of people to stick with the diet.

  • People who stuck with the diet, lost weight.
  • People who didn’t…didn’t.

What this means to you

This means that instead of following the latest & greatest weight loss program, find a program that works best with YOUR current lifestyle.

  • How much time do you have for exercise, meal prep, etc?
  • How much money can you put into the program?
  • What kind of foods do you love/like/hate?
  • Do you prefer group activities or are you a lone wolf?
  • Do you like lifting weights & sprinting or would you rather go for a walk with your dog/spouse?

Be picky. For the plan to work, we NEED it to be a custom-fit it to YOUR lifestyle.

It’s like buying a new pair of shoes. No matter how awesome they look on the shelf, if they don’t have your size, you’re not buying them. 

Step 2 – Cook & eat real food…like Grandma used to

Back in the olden days, Moms taught their daughters how to shop for, prepare and cook complete, nutritious & yummy meals from scratch. Aside from the obvious gender role sexism, this was a great thing for the health, wealth & appearance of the whole family.

And it’s going to be a great thing for you too.

  • Cooking real food costs less than frozen diet meals
  • Cooking real food costs less than diet-delivery meals
  • Cooking real food lets you modify meals to fit perfectly with your tastebuds
  • Cooking real food will give you complete ownership of your plan and will make you proud of yourself
  • Cooking real food gives you control over the quality of ingredients
  • Cooking real food gives you control over calories
  • Cooking real food gives you control over macro & micronutrients
  • Cooking real food teaches you a skill that you can give to others (kids, friends)
  • Cooking real food can be a very calming, zen experience…helping to reduce day to day stress
  • Cooking real food for friends & family is great for expressing & receiving love…and that’s a heck of a great feeling
  • Cooking real food means no more artificial flavors & colors
  • Cooking real food means you can invent new recipes and try new flavors
  • Cooking real food means that your kids will learn how to cook real food, eat healthy, be healthy, be fit

And that’s just off the top of my head. There are so many more benefits to learning how to cook like Grandma did.

Luckily for you, Youtube has a ton of “How to Cook” instructional videos. Here are a few to check out.

Step 3 – Non-Workout physical activity

On the infographic, I ask the question: After dinner, are you more likely to go for a walk, or sit on the couch and watch tv?

If you answered sit on the couch and watch tv, I am 99.99% sure that you will never achieve your weight loss goals.

There are two reasons why I believe that:

  1. Sitting on the couch at night watching tv (or playing XBox, or surfing the net, or some other form of inactivity) means more calories consumed via snacking & less calories burned as you sit on your keester. Over time, this caloric sabotage is going to make a major difference in your body transformation.
  2. Being inactive during your “leisure time” means much more than just calories in : calories out. It is a symbol that bleeds into the rest of your life, sabotaging your food choices and influencing your decision to skip your early-morning workout or replace your home-made healthy breakfast with a muffin from Starbucks.

On the flipside, being physically active (walking, cycling, cleaning the house,etc) after dinner is guaranteed to have a positive impact on your body transformation.

  • In addition to the calories burned and the snack foods not consumed, going for a walk with your spouse/kids/friend is hugely beneficial to your mental and emotional health.
  • As well, this “non-exercise” exercise has a sneaky way transforming your overall point of view towards leisure time. Watching becomes doing. Instead of staring at a screen, shared experiences become the new normal. The entire family becomes more active and interactive.

Step 4 – What do you do when stress hits?

Nothing wrecks a healthy diet faster than a crappy day at work…or a sick kid…or an overdue pile of bills…or some other emotional catastrophe.

While your logical mind is calmly & rationally telling you how important it is to stick with the plan and eat healthy…your out of control emotions are screaming at you to wolf down a dozen donuts, an extra-large pizza and a six-pack of beer.

Can you guess who is going to win that argument?

Without a pre-existing plan to handle life’s rainy days, your weight loss / getting healthy plans are going to take the occasional beating from your emotions.

Here are a few techniques for controlling your emotions when life punches you in the face

Note: All of these techniques may seem different but they all work on the same principles:

  1. They distract you from the emotional thoughts
  2. They prevent you from obsessing & bring you back into the present moment
  3. They give you time for the emotions to die down & your conscious mind to regain control

My advice: find something that works best for you & your unique lifestyle

  • If you’re religious…pray
  • If you carry a smartphone with headphones…load it up with meditation or brain wave entrainment mp3s
  • If you don’t buy into this new-agey, crunchy-granola stuff…drop to the floor and do push-ups & ab exercises until you are a sweaty mess.

The how is irrelevant…all we care about is short-circuiting your emotions & regaining conscious control of your mind.

Conclusion

Getting lean, fit & healthy isn’t rocket science.

  1. Find a plan that works for YOU
  2. Cook real / healthy food
  3. Increase your “non-exercise” physical activity
  4. Learn to control your emotions

And feel free to contact me with questions (Twitter / Facebook) if you need to chat.

Genie Bouchard – Canadian Fitness Hero

Canada, like a growing percentage of the world, is experiencing an obesity crisis.

  • Between 1985 and 2011, obesity rates in Canada have tripled
  • In that time period, rates of morbid obesity have increased by 433%
  • 54% of Canadian adults (62% males and 45% of females) are overweight or obese (2013 data)
  • 21% of Canadian youth (26% males & 15% females) are overweight or obese (2013)
  • Since last tested in 1981, fitness levels of Canadian youth have declined “significantly and meaningfully”
  • Compared to other nations, our kids are almost the worst when it comes to sedentary behaviour, active play, active transportation (ie walking to school), and overall physical activity

While we are great when it comes to sports facilities, amateur sports organizations, increasing fitness in schools and all of that formal stuff, Canada really stinks when it comes to making fitness fun and something to look forward to.

What we need is a hero…a fitness hero…a home grown Canadian fitness hero…someone like Eugenie Bouchard

 genie bouchard fitness hero

Someone our kids can look up to…and try to emulate.

And while the vast majority of our kids are never going to be Top-10 ranked tennis players, just imagine what would happen if a fitness hero like Genie Bouchard could encourage them to stop texting, put down the video games, get off their butts and go outside and play.

We might just end up with a new generation of healthier, fitter, smarter, more motivated kids.

If that’s something YOU would like to see for the current (and future) crop of Canadian kids…

Lionel Messi – Fitness Hero

Lionel Messi didn’t become the world’s best footballer by sitting on his ass.

Lionel Messi - Fitness Hero
click to enlarge
  • He runs.
  • He practices his skills.
  • He lifts.
  • He runs.
  • He eats healthy.
  • He runs some more.
  • He drinks water.
  • He gets enough sleep.
  • He practices his skills some more.
  • He runs again.
  • He eats healthy again.

How about you?

How about your kids?

We all need heroes (especially our kids)…and when it comes to promoting health & fitness, Lionel Messi is a great one.

Please share if you know a kid (or an adult) who needs to get fit.

5 Ways to Wreck Your Workout

Every January, millions of hopeful people flock to health clubs in a desperate attempt to get fit/healthy/sexy/etc….

And as a personal trainer, fitness research geek and multi-decade gym junkie, I feel that it is my duty to shine a light on some of the ways newbies are wrecking their workouts.

#1 –   Doing Cardio Training before Resistance Training

Most people that join a gym have similar goals…losing body-fat, getting healthier, getting fitter, feeling better, etc.

If that sounds like you, you need to stop doing your cardio training before your resistance training. Doing cardio before resistance training will…

  • slow down your body-fat reduction,
  • slow down or prevent any strength gains,
  • prevent improvements in energy system performance,
  • do nothing to maximize your cardio-vascular function,
  • and wreck your workout.

Here’s how you should organize your workouts:

  1. Short (5-10 min) joint mobility warm-up
  2. Resistance training
  3. HIIT and/or Cardio-vascular training
  4. Joint mobility & flexibility training

Joint Mobility Warm-Up 

Starting your workout with short joint mobility warm-up is a good idea for a few reasons.

  • It physically warms up your muscles, making them more flexible and less prone to injury
  • It causes your joints to be lubricated with synovial fluid, helping them move smoother, preventing injury.
  • It transitions your mind-body from your real-world problems into a “it’s time to workout” mode. This may seem inconsequential, but trust me…it isn’t.

Sample Joint Mobility Protocol

Joint Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP. This warms up your core muscles and establishes a quick mind-body connection to some very, very important muscles.

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up. After the swings, just about every muscle in your body should be nice and pliable and ready for the rest of your workout.

Resistance Training

The type of resistance training you perform depends on your goals. Strength, size, endurance, looking good naked, etc.

The main reason you should perform resistance training before cardio is that resistance training requires a higher level of intensity than cardio training and as you fatigue, your ability to perform at a high level of intensity is the first thing to go.

And if you perform your resistance training in a fatigued state, you are going to wreck your workout, miss out on the weight-loss benefits, miss out on strength-building benefits, and lose out on the energy-system boosting benefits, etc.

HIIT and/or Cardio Training

Whether you perform HIIT or longer duration/lower intensity cardio training or some combination of the two depends on your training goals.

Joint Mobility & Flexibility Training

You have lots of options here…

If you want to learn more about mobility training, I suggest you check out the work of Kelly Starrett and/or Jill Miller. Smart people who make complex stuff simple.

#2 –   Drinking Gatorade while doing Cardio

Unless you are putting in 60 minutes+ of hard, sweaty cardio training, you don’t need the sugar calories found in Gatorade and other sports drinks. You do need water…but you don’t need Gatorade.

In fact, drinking sugary sports drinks minimizes one of the great benefits of of exercise…improved insulin sensitivity.

What is insulin sensitivity…and why should you care about it?

Insulin sensitivity describes how sensitive the body is to the effects of insulin. Someone said to be insulin sensitive will require smaller amounts of insulin to lower blood glucose levels than someone who has low sensitivity.

In short, being sensitive to insulin is good….being insensitive is bad and is a sign that you are on your way to developing type 2 diabetes.

Exercise, Insulin Sensitivity & Gatorade

Lots of research shows us that cardio exercise makes your body more sensitive to insulin. What happens during exercise is that your body pulls stored sugars out of your muscles & liver to fuel your activity. And for most gym-goers, you have more than enough sugar stored in your body to get you through your workout. (that’s why you don’t NEED Gatorade…unless you are a serious cardio athlete)

Post workout, your sugar-depleted muscles are going to be screaming for sugar. And when you chug down a post-workout protein smoothies or make yourself a meal at home, your muscles & liver are going to take priority over most other body processes.

And this is good…because it means that your muscles are going to get all the nutrients they need to recover faster from your workouts.

Takeaway Message – Unless you are a serious cardio athlete, don’t drink a sugary sports drink during your workout. You will perform just as well, recover faster, while getting leaner, stronger, fitter…faster.

#3 –   Training Chest & Biceps 3x per Week

This message is for all the young guys who think that getting a buff chest and jacked biceps is going to make all the girls swoon.

It won’t. You’re just going to wreck our workout, plus…

  • All the other guys think you’re a poseur, and
  • Your arms & chest would grow faster if you started training smarter.

5 Ways to Wreck Your Workout

What does training smarter mean?

  • Train your entire body…not just your beach muscles
  • Get stronger through your core & legs…and you will be able to handle heavier weights over your entire body.
  • Remember that training your back also trains your biceps at the same time

#4 –   Believing that Lifting Weights Will Make a Woman Look Like a Man

You would not believe how many women believe that if they start lifting weights, their body with morph, grow and swell into this…

5 Ways to Wreck Your Workout

…when in reality, after years of lifting weights, eating tons of protein & nutritional supplements, favourable genetics and a lot of sweat & hard work, fitness model Jamie Eason looks like this…

5 Ways to Wreck Your Workout

 …not exactly very manly.

The truth is that you are already lifting weights.

  • Every time you stand up from a chair…you are lifting weights.
  • Every time you go for a walk…you are lifting weights
  • Every time you pick up your kid…you are lifting weights

And you don’t look like a man.

As the old adage says, the poison is in the dosage. If you choose to lift weights like a bodybuilder, eat huge like a bodybuilder and inject steroids, growth hormone & insulin like a bodybuilder, you might end up looking like a bodybuilder.

But…if you lift weights in an intelligent manner, eat in an intelligent manner and take a few crucial supplements, you will probably end up looking fitter, healthier, stronger and sexier than ever before.

#5 –   Expecting Immediate Results

Diet experts around the globe will tell you that to lose body-fat, you need to eat less calories than you consume. Referencing two of the laws of thermodynamics, they say that if you eat 500 fewer calories than your body requires to function, your body will free up 500 calories of stored body-fat to make up the difference.

And if you do that every day for a week, you will lose one pound of body-fat by the end of the week.

5 Ways to Wreck Your Workout

Unfortunately, as logical and scienc-y as that sounds, it doesn’t work in the “real world”.

The human body is a beautifully messy piece of work.  Two identical twins with identical bodies can follow the exact same diet & exercise program and get totally different results.

And while that seems totally unfair for the twin who isn’t seeing results, that’s real life. Transforming your body is going to require a process of trial and effort.

  • Find a nutrition/training program that has a good track record and seems to fit nicely into your lifestyle.
  • Give it your best for a month.
  • Evaluate how it worked for you.
  • Give it another month or try a new plan
  • Evaluate how it worked for you

Repeat over and over and soon enough you will become an expert on what works for your body.

5 Ways to Wreck Your Workout

The Truth About Feminine Fitness

A long, long time ago, women’s workouts meant aggressive arm circles, bouncy stretching, and hundreds of step-touches. We got crazy flexibility, ceaseless endurance, and if our diet lined up properly, a lithe, slender body (just like Jane Fonda).

Fast-forward to today’s savvy women and we’ve graduated to wanting a lean, strong body. “Fit” and “skinny” aren’t synonymous anymore – we want a healthy, bullet-proof physique (and gorgeous muscle definition wouldn’t hurt)….aka the NEW feminine fitness.

If you’re still caught in the cardio-only rut or listening to celebrity trainers who admonish us to “never lift heavy weights” lest it make us “bulky,” read on to see what women’s workouts should look like today.

Feminine Fitness - 70s vs Today

The New Paradigm

The updated heavy hitter in fat loss, health, and fitness is, without a doubt, strength training. I’m not talking about bodybuilding here, and you don’t have to be an athlete to strength train. You most certainly don’t have to be a guy to strength train, either!

Experts and scientists now agree that while the right nutrition and cardio-respiratory training are important to health and fat loss, strength training is the third most critical component.

In case you’re wondering, you definitely won’t become the She-Hulk of your neighborhood if you lift weights heavier than three pounds (or 100!). Women have much less testosterone than men and we have to work hard to build even a small amount of muscle. Even then, we can never build muscles as big as guys unless we’re juiced up on steroids – not likely in your case, I’m betting.

This may surprise you, but strength training helps me express my femininity. Being strong and fit is an important way I define myself. And it’s not an exaggeration to say that strength training has increased my self-confidence in ways I can’t even begin to explain.

Take a look at how strength training is a smart strategy for your body and mind.

Burn Mega Calories

If you’ve ever done a strength-training circuit, you know it can get your heart pumping. Squats, lunges, chest presses, bent-over rows, and shoulder presses back to back without rest is a major calorie burner!

Not only that, but strength training burns calories when you’re not exercising, too. This “afterburn” effect results when your muscles are busy repairing themselves after a good, heavy lifting session.

Since muscle is metabolically active tissue that burns fat even when you’re at rest, strength training increases your metabolism. This means the more muscle, the more fat burning!

Feminine Fitness

Rock Functional Strength

You don’t have to be a bench-pressing beast to benefit from increased strength. Even lifting moderate weights can make you feel stronger and fitter for everyday activities like carrying your kids, pushing the lawnmower, or changing a tire.

Stay Youthful

We can stay strong and active into old age by integrating resistance training into our routine. One study at McMaster University showed that strength training actually reversed the effects of aging by changing tissue at the cellular level in healthy senior citizens [1].

It’s important to understand that unless we counteract it, losing muscle mass is an inevitable part of aging. Feminine fitness weight training helps us stay strong and mobile instead of becoming injured and inactive (which almost always leads to weight gain, too).

Since women are especially susceptible to bone loss, resistance training is also a must for stimulating growth in our bone density as we age.

Feminine Fitness

Look Hot

Of course, when you’ve been strength training awhile, along with eating nutritious foods and managing your caloric intake, you’ll see muscle definition pop on your arms, abs, and legs. Feeling good about your body might be your top motivator, and that’s perfectly fine, too.

I used to have the flattest behind around – affectionately (or not) known as a “mom butt.” But doing heavy squats, lunges, kettle bell swings, and hip thrusts completely transformed my backside into one I am truly proud of (shake it!).

The benefits of feminine fitness strength training don’t stop there – try increased energy, better sleep, improved posture, and yes – even greater flexibility.

Let’s Go!

Getting started with strength training is easier than you might think. If you’re a beginner, I recommend checking out the articles here at Health Habits, my beginner’s guide, and “The New Rules of Lifting for Women,” by Lou Schuler.

Simply keep three things in mind and you can’t go wrong:

  1. Your top priority will always be impeccable form.
  2. You will keep progressing as long as you continue to add weight.
  3. Allowing your muscles to recover is just as important as your workouts.

Enjoy the benefits of feminine fitness strength training, and I’ll see you in the weight room.

About the Author

Suzanne Digre is a NASM-certified personal trainer who coaches clients online and in-person. With over 15 years of lifting experience, Suzanne writes at workoutnirvana.com, where she shares her passion for strength training and clean eating.

10 Ways to Workout Smarter….not Harder

Matthew McConaughey chin-ups workout

Every day I go to the gym and I see the same people doing the same workouts.

  • Runners get on a treadmill and run
  • Yoginis perform their poses
  • Bodybuilders squeeze & flex their muscles
  • Powerlifters lift heavy stuff
  • Aerobicizers attend their group fitness classes
  • And the dude at my gym who wears Adidas soccer shorts from 1978 stretches out his hamstrings threatening to dislodge his “fellas” from their cotton prison (the horror…the horror)

And while all of these activities are laudable and are infinitely better for you than sitting on the couch eating chips and watching reality tv, they all have their limitations. And since it is a new year, I thought it was the perfect time to outline 10 ways to workout smarter…achieving better results, in less time, with fewer aches & pains.

Tip # 1 – High Intensity Interval Training aka HIIT

There is an ever growing body of evidence showing that HIIT workouts are superior to traditional cardio training in almost every conceivable way.

  • Less time required per workout – I never, ever perform more than 20 min on a HIIT workout
  • Reduced chance of overuse injuries – just ask a runner about their aches & pains
  • Faster & greater improvements to the cardio-vascular system
  • Increased fat loss due to increased levels of EPOC  (Excess post-exercise oxygen consumption)
  • Increased total body strength
HIIT sprints
Before HIIT – After HIIT

To recap, HIIT takes up less of your time, is easier on your body, is better at improving the function of your heart & lungs and will help make you stronger and leaner more efficiently than cardio training. Sounds pretty smart to me.

Here are a bunch of articles I have written on HIIT to get you started:

Next Page : Movements not Muscles…

Want to be healthy? Be friends with active people

Playing , socializing and fitness are intertwined in my life.

I love people and I love moving, and it makes me happy when I can combine the two.

What makes it even better is that if you have friends that are active, chances are you’ll be more active, and if you want to get healthy, that’s a beautiful thing.

Being active with friends is a great way to passively maintain your commitment to moving. Any number of friends of mine will call on a Sunday morning and tell me a few people are going out for a game of shinny in an hour. I’m so in. There’s nothing better than a bunch of grown ups skating around getting sweaty. Also: I love any opportunity to do some body checking, I was never allowed to do that in ringette.

shinny

Two weeks ago my cousin texted me and said she was going cross country skiing and asked if I wanted to join her. It was a last minute impromptu excursion. I quickly packed up my skis and met her at the trail. We laughed as we fell down constantly (it’s early in the season, we’re finding our ski legs!) and we raced against each other on the straight aways. At the end of the trail we both collapsed, laughing, sweating and catching our breath.

cross country skiing

This fall, my French Boyfriend built me my own custom mountain bike (swoon!) and we spent a lot of time trail riding around rural Manitoba. Cycling is totally his sport and he’s coaching and motivating me to improve. I was determined to improve my time every week. We’re playfully competitive with each other, it’s fun and a great way for us to connect.

This is how I enjoy spending my leisure time. It’s not an effort to set these activities and routines up, they just happen organically when you surround yourself with the right people.

Start the trend with your own friends and family. Arrange a skate on the river or a tobaggan trip to Assiniboine Park. You might be initially met with some groaning but after the fact, I guarantee that everybody will say, “that was fun, why didn’t we do that sooner?”

And who knows, next Sunday they might call you to go and play some hockey. It has to start somewhere.

So…..who wants to go skating this weekend?

lindsay hamelAbout the Author:

In addition to being a Twitter friend of mine, Lindsay Hamel is a awesome personal trainer from Winnipeg, Canada.

If you want to train with her or just talk about fitness stuff, you can reach her here on Twitter or Facebook or Instagram or at her website.

More proof that you should Just Say No to Cardio

human hamster wheel
  • You want to be healthy
  • You want to be fit
  • You want to be strong
  • You want to be fast
  • You want to be powerful
  • You want to look great naked

If this sounds like you, you need to stop doing boring old cardio workouts…

human hamster wheel

 

…and start combining strength training workouts with high intensity interval training (HIIT) workouts.

Here’s why…

In a study published in the European Journal of Applied Physiology, researchers examined whether a combination of sprint interval workouts and strength training workouts would result in compromised strength development when compared to strength training alone.

During this study, they also monitored maximal oxygen consumption (VO2max) and time to exhaustion (TTE) to determine if the HIIT workouts would improve aerobic performance.

 

The Results

After 12 weeks of 4x per week workouts, they researchers found that:

  • Upper & lower body strength improved in both groups with no difference between the strength training (ST) group and the combination HIIT-ST group.
  • VO2max improved in the HIIT-ST group but not in the ST group. Previous studies have shown that HIIT is equal or superior to traditional cardio in improving VO2max

 

Conclusions

  • Strength training without HIIT will make you stronger
  • Strength training + HIIT will make you equally as strong
  • HIIT improves VO2max as well or better than traditional cardio training

When you combine this new data with all of the previous studies + years of real-world experience that has shown that traditional cardio training reduces strength, power & muscle mass in favour of aerobic performance (VO2max et al), it all starts to become very clear.

It means that if…

  • You want to be healthy
  • You want to be fit
  • You want to be strong
  • You want to be fast
  • You want to be powerful
  • You want to look great naked

…you need to just say no to cardio and just start saying yes to HIIT + strength training.

 

Reference

Fitspiration Friday

healthy is happy

On a person’s journey from fat to fit, there is going to come a time when personal motivation wanes and the possibility of missing workouts and cheating on the healthy-eating plan becomes all too real.

That’s when we all need a little external motivation.

That motivation can come in two very different forms : the carrot & the stick.

fitspiration
An example of “stick” motivation
  • As a personal trainer, I use a lot of stick motivation with my clients (a little bit of carrot…but mostly stick)
  • One of the most effective forms of carrot motivation is fitspiration…motivational images designed to light a fire under a temporarily lazy ass…
  • Pictures of ultra-fit people…
  • Motivational sayings…
  • Before : after transformation pics…

…serve to help a lot of people (myself included) stay focused on their goals and give them the external motivation that they need periodically to recharge their own internal motivation.

If that sounds like something that might work for you, check out these fitspiration images that I created and/or “borrowed” from around the internet.

And if you feel that these images present unrealistic expectations and do nothing to motivate you, stop reading this post, find something else that can light a fire under your ass and/or find a personal trainer to do it for you. Or leave a snarky comment…your choice.

discipline (2)
Every January, health clubs around the world are swarmed by millions of people who have resolved that this will be the year that they get lean, fit & healthy.

Unfortunately for the vast majority of them, once the initial enthusiasm has worn off and the realization that getting fit is hard work becomes painfully real…they quit…leaving the gym to those of us with the discipline to do what needs to be done…even when we don’t want to.

Health Habits Exercise Videos – Fat Burning HIRT Circuit #1

uncles-sam-workout

Here is the 4 minute “kick yo’ ass”, super fat-burning workout exercise video I promised you on Tuesday.

Note: I almost didn’t post it today as it is not 100% finished. The workout is good to go, but I need a bit more time for my video guru Lauren to input all of the instructional text.

So, what I am going to do is get this sucker online right now, and when we have added all the text, come back and replace all this text so future viewers never know that I put a beta version online.

About the Workout:

This is a High Intensity Resistance Training Circuit consisting of…

  • 4 Minutes total work
  • 8 x 30 second sets
  • 3 exercises

The 3 Workout Exercises are…

  1. Squats
  2. Push Ups 
  3. Jumping Jacks

Note – Choose the version of Squats or Push Ups equal to your fitness level. You want to push yourself as hard as possible, while being realistic about your current fitness level

Exercise Options

SQUATS

PUSH UPS

Exercise Tips

  • Push yourself as hard as your fitness level will allow
  • Keep rest to a minimum
  • Maintain correct form – see “how-to” videos
  • Work hard, fast & safe

This is a great fat-burning, fitness boosting workout. However, since I can’t watch over you like one of my “real-life” personal training clients, I need to drop a little common sense…

Please note that this video is designed for educational purposes only. Not all exercises and/or training programs are appropriate for everyone. Before starting any new workout routine, please take into account your personal health & fitness condition. Injuries can happen. Please consult your trainer or healthcare professional before jumping into this or any other exercise program.

Now that that’s over, it’s time to get sweaty….

THE WORKOUT

 As this is the first workout / exercise video I have put online, I would really appreciate your feedback. Be merciless….I want these exercise videos to be as good as they possibly can…without spending a ton of money of course :)

Planned Changes/Upgrades

  • We are going to change the timer/buzzer. What I want is a 30 second timer for each set & either a 4 minute timer or progress bar so that people know how much time is left in the workout.
  • Text warning 5 sec before the next exercise starts – “Push Ups are next” – or something like that
  • A longer chunk of text at the end of the workout with more details about the circuit
  • Text before the workout starts with some of the info I posted above

About my experience with these first few exercise videos

It has been incredibly cool. I have been lucky enough to find an amazing partner in my videographer Lauren Webb…(her Vimeo page – her Tumblr). She took my rambling descriptions of what I wanted to do with these videos and is making them look even better than I had hoped they could be.

And we are just getting warmed up. Lauren’s background is actual film making…not exercise videos. As such, this first round of videos has involved a LOT of getting to know each other, our goals for the project, our expectations and what can actually be done on a shoestring budget.

Not only will we be faster with the next round of videos, they will look better and will have more features. Stay tuned.

I would also like to thank our fantastic fitness model Nicole for her patience and positive attitude…as well as her ability to bang out push up after push up after push up.

Finally, I would like to thank the Miles Nadal JCC in Toronto for providing the location for the video shoot. With that said, if you’re looking for a new gym in Toronto, I can highly recommend the JCC and suggest that you call and ask for my buddy Manny at the JCC –Call and ask for him at (416) 924-6211 x 500  or  shoot him a direct email .

Health Habits “How-To” Exercise Videos – Squats

bodyweight squat

As I promised yesterday, today’s post is the second installment of “how-to” exercise videos. Yesterday’s push-ups and today’s squats are going to be combined with a third “mystery” exercise to create a thoroughly unpleasant (and very, very effective) High Intensity Resistance Training circuit workout video that I will post on Wednesday. bodyweight squat And as the exercise video library grows, I will create full-length (20 minute) High Intensity Resistance Training exercise videos. These videos will be posted on Thursdays…and will include instructions on how to add mobility, flexibility, HIIT and/or cardio training to the resistance training workout video to look after all your exercise needs. Alright, enough yakity yak…let’s get to the exercise videos

HealthHabits “How-To” Exercise Videos #2 - Squats

Bodyweight Squats

Goblet Squats

Overhead Squats

Tomorrow, I combine these exercises + one more “mystery” exercise into an awesome High Intensity Resistance Training circuit workout. Get ready to sweat.

suck it up buttercup

NOTE – As this is my first attempt at doing workout – exercise videos, I would really, really appreciate your feedback on the quality / usability of these videos. My goal is to make them useful for people who workout at home (video on their tv sets or laptop) & at the gym (video on smartphone or tablet). 

Health Habits “How-To” Exercise Videos – Push Ups

woman-push-up

I am launching a new project here at Health Habits.

Starting this week, I will be posting…

  • a group of “how-to” exercise videos on Mondays,
  • another group of “how-to” exercise videos on Tuesdays, and
  • a short (4 min) High Intensity Resistance Training circuit workout video on Wednesdays

Wednesday’s 4-min circuit workout video will be made up of the exercises posted on Monday & Tuesday.

woman-push-up

As the video library grows, I will create full-length (20 minute) High Intensity Resistance Training workout videos. These videos will be posted on Thursdays…and will include instructions on how to add mobility, flexibility, HIIT and/or cardio training to the resistance training workout video to look after all your exercise needs.

So…here we go….

HealthHabits “How-To” Exercise Videos #1 – Push Ups

Push Ups from your Knees

Push Ups – Standard

Push Ups – Single leg version

Push Ups – Feet on stability ball

NOTE – As this is my first attempt at doing exercise – workout videos, I would really, really appreciate your feedback on the quality / usability of these videos. My goal is to make them useful for people who workout at home (video on their tv sets or laptop) & at the gym (video on smartphone or tablet).

grover sesame street exercise

And before anyone compliments me on my awesome videographer skills with multiple camera angles and video editing and original music and all the other stuff that makes these videos look waaaaayyyy better than all the other exercise – workout videos on Youtube…..it wasn’t me. I managed to convince an amazing young videographer – Lauren Webb…(her Vimeo page – her Tumblr)  – to do all the hard work for me.

I would also like to thank our fantastic fitness model Nicole for her endurance. Even though Nicole is a super-fit personal trainer at the JCC, you wouldn’t believe how many reps she had to perform as we changed angles and played with lighting, etc. Two hours of push-ups, squats and jumping jacks…without getting sweaty and un-model-ly.

Finally, I would like to thank Manny Amaral from the Miles Nadal JCC in Toronto for providing the location for the video shoot. Everyone at the JCC is great and Manny is no exception. With that said, if you’re looking for a new gym in Toronto, I can highly recommend that you ask for my buddy Manny at the JCC – Call and ask for him at (416) 924-6211 x 500  or  shoot him a direct email .

Why Can’t I Lose Weight?

scale

Why Can’t I Lose Weight?

It seems like I hear some version of this question each and every day.

Just this past weekend, it was posed to me by Angela.

  • Angela is a forty-something year old woman, with two kids and an executive position at an insurance company.
  • Angela is 5’6″ and weighs approximately 170 lbs.
  • Angela doesn’t want to weigh approximately 170 lbs.

Maybe, some of you can sympathize with her story.

Why Can't I Lose Weight?

Angela’s Story

  • All the way through high school, Angela was an average, healthy weight. Not thin; healthy. She participated in gym class and enjoyed playing tennis.
  • In university, she fell victim to the dreaded “freshman fifteen”. By the time she graduated, it was more like 20 lbs.
  • After graduation, she lost most of that weight by exercising at a health club and watching what she ate.
  • Next came the babies.

Why Can't I Lose Weight?

  • After the birth of her two children, Angela found herself reunited with that extra 20 lbs.
  • Throwing herself back into that same exercise and nutrition program, Angela managed to lose most of that 20 lbs.
  • And then gain it all back….and then lose most of it again…..and then gain it all back plus a little bit extra.
  • And so on and so on…

This takes us back to the present day.

  • Angela has 35 lbs. of excess fat that she wants to be rid of.
  • And she feels completely lost.
  • She has read every diet book.
  • She has exercised like an Olympic athlete.
  • She has cleansed.
  • She has popped dietary supplements.
  • She has joined and quit three different diet programs.

Nothing works anymore. So she asks me, “Why can’t I lose weight”?

So Why Can’t She Lose Weight?

The truth is; when it comes to burning off excess body-fat, Angela has no idea what she is doing. But it’s not her fault.

  • The multi-billion dollar diet industry sets people up for failure. If every dieter was successful, who would buy the next best selling diet book? Who would buy the pills or the bars or the shakes or the… Well, you get the point.
  • The diet industry promises you easy weight loss. But when you fail, it is always due to your lack of will-power. So why don’t the diet gurus help you generate that will power?

Why don’t they give you a complete weight loss program involving:

  • Nutrition
  • Exercise, and
  • Mental / Emotional / Spiritual Strategies

Starting on the next page, I will attempt to do that….          

How to get in the best shape of your life by actually trying less, not more.

eating too much food - restaurant

How many times have we all started a diet or an exercise program, only to call ourselves “lazy” in the end?

  • When we start an exercise program but feel way too tired to get off the couch and “just do it”, we feel we lack self-discipline. We should try harder.
  • When we start a diet but accidentally slip…we feel terrible. It was our responsibility to take care of what we eat, and we are now letting ourselves down by not eating the right foods. We have to try more.

But what if I told you, that you could enjoy more success if you tried…less?

What if I told you that you can easily stick to exercise and avoid the “couch temptation” even when you’re tired…without having to use self-control, or self-discipline?

Or, what if you could easily eat the right thing, even when you go to a restaurant and all your friends around you are having a culinary feast?

That’s exactly what I am thoroughly describing in my healthy habits book “Surprisingly…Unstuck”, and what I’m including in my 10-week 5-min exercise video service Exercise Bliss to make exercise ridiculously easy to stick to.

You see, there are “little things” that have a major impact in what you do or don’t do. However, even though they have a major influence on you, you have no idea you’re under their spell!

Using these “little things” in your favor can you help you get in the best shape of your life by actually trying less, not harder.

Yes, you read that right. LESS.

The “little things” to get in the best shape of your life by actually trying less.

Do you want to know why watching TV instead of exercising, or eating more when you’re out with friends, are both so irresistible?

It’s because our habits take over. And when habits take over, we find ourselves doing things without even realizing them!

You see, our habits are unconscious. They make us do stuff almost automatically without even thinking about them. That’s how fast they can be. Just like when you accidentally ate meat during your “going vegetarian” experiment. Ooops! You realized it only when you had already swallowed.

eating too much food - restaurant

If you master what habits get activated vs. what habits don’t get activated, then you can easily find yourself doing the right thing…no matter how tired you are and without using any self-discipline.

Habits get initiated by cues in your environment, aka triggers. A trigger can be any kind of sensory cue (something you see, hear, smell, feel, or taste), something you remembered, or even one of your existing routines. They are little things that are all around you, yet powerfully affect what you do.

For instance, when you get in the car, you wear your seatbelt. Wearing a seatbelt is the habit, but your brain gets the message to do it when you first experience the car setting environment: The movement of getting in the car, feeling the seat beneath you, leaving your bag at the back of the car, etc.

Your day is inundated with habits: brushing teeth, having breakfast, even how to put on hot water in your shower is an established habit. Even eating is a habit.

Just like triggers can initiate bad habits – without you being consciously aware of that, they can also initiate good habits. Learning how to identify the right triggers and manipulate them in your favor can make the difference between you EASILY getting in the best shape of your life, or you trying really HARD but still failing.

Next Page….How to stick to exercise…even when you’re tired

10 Fantastic Fitness Gifs

barbell squat

If you like fitness…and you like gifs…you’ve come to the right place. Today’s post is a collection of fantastic fitness gifs that I whipped together last night when I couldn’t sleep :( Enjoy… kettlebell-swing Kettlebell (or dumbbell) Swings are one of my favorite exercises.

  • They are a great way to dynamically warm up your entire body prior to your regular resistance training workout
  • They are a great way to build core strength
  • They are a great way to strengthen your glutes / booty / butt / rear end / badonkadonk
  • They are a great way to mobilize your hips and prevent muscle imbalances & their associated aches and pains

Next PageStir the Pots

More Proof – HIIT Better than Cardio

usain-bolt

I-LOVE-HIITRepeat after me…HIIT is Better than Cardio…HIIT is Better than Cardio…HIIT is Better than Cardio….HIIT is Better than Cardio….HIIT is Better than Cardio…

Personally, I love HIIT because…

  1. it works really, really well to help my clients get fit really, really fast,
  2. it helps my clients drop excess body-fat really, really fast
  3. and because it is really simple to program HIIT workouts and it fits into the busiest of schedules really, really well.

Unfortunately, not everyone sees HIIT like I do. 

There is a large group of trainers and fitness “experts” who…

  • think that low intensity cardio is superior to HIIT for developing aerobic fitness, and
  • fear that the High Intensity aspect of HIIT is dangerous to the health of their clients.

Their concern is that people with less than perfect cardiac function are at imminent risk of suffering a heart attack if their trainer puts them on a HIIT protocol. Which makes sense….if you haven’t read a medical journal in the past few years and still believe that low intensity cardio is the only safe way to improve cardiac function..

However, if you’re like me and don’t want to wait for our mainstream health & fitness to catch up with modern science, I invite you to…

1. Take a look at some of my articles about HIIT and Cardiac Function

2.  Take a look at the latest research investigating HIIT and building a healthy heart

In a study just published in the Journal of Science and Medicine in Sport, researchers tested the effectiveness of HIIT workouts to improve the VO2max/VO2peak of 112 patients with coronary heart disease.

Note – VO2max/VO2peak is considered to be the gold standard for aerobic fitness, and aerobic fitness is believed to be the best indicator of cardiovascular health and a well-established predictor of total and cardiovascular mortality in subjects with and without coronary heart disease. This means that exercise protocols which drastically improve VO2max/VO2peak are to be seen as powerful tools to help the medical (and fitness) communities prevent coronary heart disease and extend life.

In this study, the participants were divided into three groups based upon exercise intensity – as determined by percentage of HRmax.

  • <88%,
  • 88–92%, and
  • >92% of HRmax

The goal of the study was to determine if higher relative intensity during exercise intervals would elicit a greater
increase in VO2peak…leading to greater & faster improvements in aerobic fitness and in theory improve cardiac related mortality rates.

Here’s what happened

  • No adverse effects occurred during training
  • Overall, VO2peak increased by 11.9 % after 23.4 exercise sessions
  • Higher intensity exercise groups showed the greatest increase in VO2peak
  • 3.1 mL for the <88% group
  • 3.6 mL for the 88–92% group, and
  • 5.2 mL,for the >92% of HRmax group

hiit heart functionThese findings build upon previous research which shows that the beneficial cardiovascular effects of aerobic exercise are intensity dependent, with higher intensity exercise showing a superior effect…leading the study authors to conclude that  “CHD patients who are able to perform high intensity training should aim at increasing exercise intensity above 92% of HRmax and thereby possibly achieve even greater improvements in aerobic capacity”.

What does this mean for you?

  • If you’re a CHD patient, you need to talk to your cardiologist about HIIT training…keeping in mind of course that CHD patients need to keep a close eye on how everything they do – exercise, nutrition, lifestyle, stress, etc – can impact the function of their CV system.
  • If you’re not a CHD patient, it means that if you want to improve your aerobic fitness and avoid dropping dead of a heart attack, you NEED to start doing some form of HIIT – High Intensity Interval Training.
  • And if you’re a doctor or fitness expert who still believes that low intensity cardio is the best way to improve aerobic function, you need to put down your preconceptions and pick up a scientific journal every now and then.

Reference

  • Moholdt T, et al. The higher the better? Interval training intensity in coronary heart disease. J Sci Med Sport
    (2013), http://dx.doi.org/10.1016/j.jsams.2013.07.007
  • Rognmo O, Moholdt T, Bakken H et al. Cardiovascular risk of high- versus
    moderate-intensity aerobic exercise in coronary heart disease patients. Circulation 2012; 126(12):1436–1440.
  • . Kodama S, Saito K, Tanaka S et al. Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events in healthy men and women: a meta-analysis. JAMA 2009; 301(19):2024–2035.

The Difference Between Can’t and Won’t

fat fit couple its your choice
  • I can’t eat healthy all the time…
  • I can’t make it to the gym tonight…
  • I can’t go for a walk after dinner…
  • I can’t get my kids to stop eating junk food…
  • I can’t quit smoking…
  • I can’t do HIIT sprints…
  • I can’t stop eating grains…
  • I can’t resist the lure of a Starbucks Caramel Macchiatio…
  • I can’t…I can’t…I can’t….

WRONG.

The next time you think that you can’t do something…..watch this .

  • You can eat healthy…you just won’t do it
  • You can make it to the gym tonight…you just won’t do it
  • You can go for a walk after dinner…you just won’t do it
  • You can get your kids to stop eating junk food…you just won’t do it
  • You can quit smoking…you just won’t do it
  • You can do HIIT sprints…you just won’t do it
  • You can stop eating grains…you just won’t do it
  • You can resist the lure of a Starbucks Caramel Macchiatio…you just won’t do it
  • You won’t…you won’t…you won’t…

Unless YOU decide that you will.

Is Magnesium a Cure for Insomnia and Restless Legs?

Magnesium

Magnesium deficiency has been linked to a number of clinical conditions including hypertension, myocardial infarction, cardiac dysrhythmias, coronary spasm, premature artherosclerosis and diabetes.

It is also used as a treatment for angina, asthma, gall stones, menstrual cramps, high blood pressure, hyperactivity, glucose intolerance, diabetes, hypoglycemia, fatigue, fibromyalgia, prevention of hearing loss, kidney stones, leg cramps, migraine, osteoporosis, PMS, prostate issues and INSOMNIA.

And according to government data, 68% of Americans do not consume the recommended intakes of magnesium and 19% of Americans do not consume even half of the recommended intakes.

Not good….and up until 5 years ago, that was me.

Until I was introduced to magnesium supplements during a health & fitness trade show.

A rep for Natural Calm gave me a bunch of samples and while I sleep pretty well, I did notice an immediate effect on my sleep. My mind stopped obsessing over what I did or didn’t do that day or what I had to do tomorrow. Just calm.

And it made me wonder…could something as simple as magnesium be a cure for insomnia?

Since then, I have had no qualms recommending this product to clients & friends who are having trouble getting to sleep, staying asleep or just getting their busy minds to quiet so they can relax.

A mug of their lemon flavor drink about an hour before bed does the trick for me every time.

And recently, while searching for a natural treatment for a friend with neuropathy in both legs, I found a bunch of research about magnesium oil helping to relieve muscle spasms, tension and various forms of neuropathy – pain, restless legs, itching, tingling, etc.

Google also told me that Natural Calm makes a magnesium oil.

So, I emailed the fine folks at Natural Calm and told them about my friend and they sent me a bunch of samples – Magnesium Oil & Gel. (being a blogger can have its perks)

And knock on wood, it’s been a great success. Applied on her legs after a  hot bath and just before bed, my friend has seen a significant reduction in pain, tingling and restlessness.

Conclusion

I was a fan before trying the oil…and I am an even bigger fan now.

So, if you think that supplementing with magnesium may be helpful to you, I can honestly & wholeheartedly recommend both the Natural Calm drink and their Magnesium Oil.

NOTE – You can buy Natural Calm and Magnesium Oil at these links

NOTE #2 – I would love to hear about your experiences (good or bad) with magnesium.

Reference

Increase Your Bench Press…thanks to Koji Murofushi

koji bench press

The Koji Bench Press is known by many names:

  • the Crazy Bell Bench Press,
  • the Bamboo Bench Press,
  • the Banded Kettlebell Bench Press,
  • the Hanging Kettlebell Bench Press,
  • the Crazy Plate Bench Press
  • the Bandbell Bench Press
  • and the Chaos Bench Press.

Whatever you call it, the Koji Bench Press has been attributed to Japanese hammer thrower Koji Murofushi and his unique training techniques.

The general idea behind the hanging weights is to create a higher level of instability via it’s pendulum chaotic oscillating effect….taxing and strengthening the assistance / stabilizer musculature….

….preventing & repairing injuries….

fast forward to 1:30

…while exposing any weaknesses in your lifting technique.

The technique can also be applied to other big, compound lifts like squats, front squats, deadlifts, zercher squats, overhead presses etc.




NOTEThe first time you try this technique, GO LIGHT!!!!

I’m not joking. Until your nervous gets used to the Koji bench press, you’re gonna shake and shake and quite possibly dop the bar onto your face. So GO LIGHT!!!

Over time, I have found the Koji bench press to be a great tool for helping get rid of sticking points, increasing totals and helping “sore shoulder” lifters bench with less pain.

You’re going to look strange doing the Koji, but if you give it 2-3 months, you will see improvements.

How to Get Strong – The Science of Strength

hulk muscle

In an earlier post, The Components of Physical Fitness, I divided physical fitness into it’s component parts and provided a brief introduction of each part.

In today’s post, I am going to focus on muscular strength…or as Google likes to say…how to get strong, how to get stronger, how to get brutally strong, how to get freaky strong, etc, etc, etc.

And if you plan on getting freaky strong, you’re going to need to understand the whys and hows behind getting strong. And those whys and hows are all based in science.

So….we’re going to look at some of that science to help you figure out how to maximize your own personal levels of “strong”.

Intro to Muscular Strength

How strong you are (and how strong you could be) depends on the performance of your body’s skeletal muscles.

Your body’s muscles are highly adaptable. They will react to the stresses that you place upon them.

  • Sit on the couch and they will atrophy.
  • Try and run fast and they adapt to produce faster contractions.
  • Lift heavy objects and they will increase their ability to produce maximum strength.

Muscular Strength can and has been categorized in a variety of different ways. In this article, I am choosing to divide Muscular Strength into four categories, based primarily on Newton’s Second Law.

vec F = m vec a (force is equal to the product of mass and acceleration.) Mass relates to how much weight/mass a muscle or muscle group can move. Acceleration relates to how fast that weight/mass is moved.

By using and manipulating force, mass and acceleration, we can force our muscles to adapt and become more efficient at generating…

4 Types of Muscular Strength

  • Maximum Muscular Strength
  • Maximum Muscular Power
  • Maximum Muscular Speed
  • Maximum Muscular Endurance

NOTE – Each of these categories has different characteristics with regard to mass and acceleration

Next Page – Maximum Muscular Strength

The Absolute Best Barefoot Running Shoe

SKORA-PHASE-splash

Last year, I reviewed the Skora Base running shoe. In that review, I concluded that the Skora Base was an excellent barefoot/minimalist/natural running shoe. Excellent…but not perfect.

  • The soles were very durable, giving the shoe a very long life
  • Great ventilation = reduced stinkfoot
  • I received lots of positive feedback on how the shoes look…not important, but nice
  • Easy to slip on…way easier than Vibrams
  • A little on the heavy side for a barefoot shoe
  • Comfortable as heck
  • Designed to encourage “natural” walking/running gaits
  • A toe box roomier than standard running shoes but not as roomy as some uber-barefoots
  • Zero heel drop
  • Average sole thinkness – not super thin like Sockwa but way better than a lot of “barefoot” shoes. This give them decent ground feel.
  • And the unfortunate feature that when my cross-training workouts got a little hot & sweaty, I found that lateral stability became a significant issue. Not a big deal if you’re running around a track, but if you’re bounding through the woods or playing a little tennis, I found that I was almost sliding sideways out of my shoes.

So….when I heard that Skora has two new models for 2013, I was curious to see if Skora had addressed my personal issues with their kicks. And they have.

With two new models…. The Phase and the Core.

Skora Phase
Skora Phase

Here are the upgrades…

  • The toe box is roomier in both styles- I can now wiggle my toes while wearing both the Skora Phase and the Skora Core
  • The new for 2013 synthetic upper Phase is lighter than my synthetic upper Base shoes. 7.2 oz v.s. 7.9 oz
  • The new for 2013 leather upper Core is lighter than the previous leather upper Form shoes. 8.1 oz 8.2 oz (not much of a diff here)
  • Both of the new styles are using a new injection blown rubber outsole giving both the Phase and Core a “grippier” feel and an increased ability to feel the ground beneath your shoes. This new sole reminds me of the sole Leming uses.
  • And finally, both shoes have much improved lateral stability. This might be due to the new lamination process used to bond the upper materials and overlays without stitching. Skora claims “this results in a stronger, more durable upper with less seams to let in water or rub against the skin”. All I can tell you is that I am not sliding around in this shoe.

So, all in all, both of these new Skoras – the synthetic Phase and the goatskin leather Core get two great big enthusiastic thumbs-up from yours truly.

SKORA_CORE-M03_medial_34_3
Skora Core

If you want to learn a little more about the specifics of these shoes, please continue reading…

Review Criteria

  • Protection – If you’re not going to develop thick natural calluses by actually running barefoot, you need to wear a shoe that will protect you from the occasional sharp stone or chunk of glass.
Where my old Skora Base shoes have a 9mm Forefoot/heel stack height (sole 4mm, midsole 5mm), the new Skora Phases and Skora Cores have both been reduced down to 8mm while changing the sole material from a high abrasion rubber to a grippier injection blown rubber. Defintely an upgrade in my mind.
SKORA_CORE-M03_outsole_36_3
  • Proprioception – A bare foot provides immediate feedback to the surface it rests upon. A thick spongy sole…not so much. This can be crucial when it comes to avoiding ankle sprains and wiping out while trail running.

I can’t get over how much this shift to injection blown rubber has made on the proprioception capabilities of these new Skoras. As mentioned above, both the Phase and Base are 1 mm thinner. And unless you are the princess from the Princess and the Pea, I doubt you can tell the difference. But there definitely is a difference in ground feel with these new Skoras. It has to be the new rubber. SKORA_PHASE-M03_top_59_3

  • Natural Foot Movement – Does the shoe allow or prevent your foot from flexing & spreading in order to distribute the load uniformly over the entire foot. This analysis will address shoe width (especially the toe box), arch support, shock absorption, etc…

Like the older model Skora Base & Form, this is where I believe Skora really separates itself from the rest of the barefoot/minimalist/natural shoe pack. Unlike some minimalist shoes which basically slap some rubber onto the bottom of a polyester sock, the Skora engineers have created an aysmmetric last shape with a curved bottom profile. And it’s that curved outsole which is supposed to mimic the natural foot shape and encourage a natural medial to lateral rolling motion which makes the Skora truly unique. And with the now wider toe box, there is absolutely nothing to complain about. Unlike any other minimalist shoe that I have ever worn, the Skora Base actually makes you run naturally. No more falling back into old patterns of heel striking.

All 4 models of Skora running shoes (Core, Form, Phase and Base) will have you landing midfoot and absorbing impact as your feet were originally designed. And while that may not be a huge deal for someone (me) who has spent years re-training their neuro-muscular system and suffering though freakishly tight calves and the converted their bodies to a minimalist style of running, it is a gigantic deal for someone who wants to start running ala barefoot put has spent years running heel-toe. For this one feature alone, I can’t say enough good things about Skora.

  • Weight of the Shoe – Who wants a heavy, clunky shoe?

Both of these 2013 models are lighter than their predeccesors – with the Skora Phase weighing 7.2 oz and the Skora Core weighing 8.1 oz. Not the lightest barefoot shoes on the market, but light enough that you probably will never notice the difference. Next page – the review continues…

Our Health Care System is Completely Backwards

healthy-heart

Earlier this evening, I was reading a business book entitled Breaking the Time Barrier. The book is written for small business people (like me) in service industries who bill their clients on an hourly basis. Written as a pseudo-fable, the author tries to hammer home the lesson that I should be billing my clients based on the value I bring to them…not by selling blocks of time to them at an hourly rate.

The author recommends that I…

  1. determine the goals of a potential personal training client – ie a 20 lb weight loss or a 10 pt. drop in systolic blood pressure,
  2. identify the value of their goals to them. How much do they value their health, fitness, appearance?
  3. Offer solutions designed to achieve their goals
  4. Charge them a percentage of the value of their goals in return for my solution

…as opposed to selling them hour long chunks of my day..with the implied promise that those hours are going to add up to their goals…of a 20 lb weight loss or a 10 pt. drop in systolic blood pressure.

And that got me thinking about other personal trainers…and the fitness industry…and then the entire health care system. And by the end of my pondering, I concluded that our health care system is completely backwards.

Our Current Health Care System

Currently, we have a society where rates of diabetes, cancer, heart disease, dementia, depression et al increase year after year after decade. And instead of the health care system offering solutions to help us achieve our goal of good health, it offers us products & services designed to…

  1. mask the symptoms of disease
  2. extend life after the medical condition has become critical

poppin-pills

We’re not paying for health…we’re paying to manage pain, disability and disease.

[colored_box color=”green”]If I was a cynical man, I might start thinking that our health care system is a bit of a racket. Why focus on keeping their patients healthy when they can sell them lots of stuff when they get sick?[/colored_box]

But what if doctors could make a good living and keep us healthy at the same time?

  • What if our health care system taught us how to eat for health?
  • What if our health care system taught us how to be active for good health?
  • What if our health care system taught us how to shop for and cook healthy meals?
  • What if our health care system made healthy food inexpensive?
  • What if our health care system made health & fitness cool like Hollywood makes really bad movie sequels seem cool?
  • What if our health care system made access to exercise facilities universal?
  • What if our health care system focused most of it’s efforts on keeping us healthy?

And what if you paid for these services in advance…like you do everything else?

For example…

  • If you want shelter from the elements, you buy a house or rent an apartment.
  • If you want to get rid of hunger, you buy food
  • If you want to travel from home to work, you get a bike or a car or a transit pass.
  • If you don’t want to be lonely, you talk to people, go on dates, nod and smile at the stuff they find important…

We all pay a price in some form or another to achieve the goals that are important to us.

So why don’t we do that with our health care system?

Why don’t we pay doctors to keep us healthy? Isn’t that what we want? To be healthy…and fit…and strong…and attractive.

seniors-exercise-fitness

So why do we pay the health care system to mask our illnesses and keep us alive in hospital beds while our family goes bankrupt trying to keep us alive just a little bit longer?

Can anyone answer that question for me?

The Bruce Lee Workout

bruce_lee 2

In the world of bodybuilding and physique transformation, one of the most highly respected physiques of all time belonged to a guy who stood 5’7″ and weighed between 130 and 165 lbs.

That’s right…at his heaviest, Bruce Lee weighed only 165 lbs.

And yet, bodybuilders like Arnold Schwarzenegger were in awe of the body he built.

So, how did he do it?

And more importantly, how can you do it?

How can you build a body like this?

Well, if you want to learn about the weightlifting routine he used to build his strength and increase his muscle mass….pick up a copy of The Art of Expressing the Human Body.

But…you will be wasting your time.

If Bruce Lee was alive today, he would not be using the training routines found inside that book.

Bruce Lee believed that as a warrior and as a person, one should never “get set into one form. One should adapt and create your own style, and let it grow, be like water”.

Empty your mind, be formless, shapeless — like water.

When you put water in a cup, it becomes the cup;

When you put water into a bottle it becomes the bottle;

When you put it in a teapot it becomes the teapot.

Now water can flow or it can crash. Be water, my friend.

At this point, you may be asking…what the heck does being formless like water have to do with fitness, working out and getting a wicked set of abs like Bruce Lee?

Well, I’m going to tell you.

Being formless like water means using those training techniques that work for your particular goals…and to not get all wrapped up in dogma.

  • There is no perfect workout
  • There is no perfect diet.

What there is, is….

  • your body as it currently exists,
  • your vision of how you want your body to be
  • and a whole bunch of tools & techniques that may or may not help you achieve your goals.

Becoming attached to a certain training method (bodybuilding, yoga, pilates, crossfit, cardio, walking, aerobic classes, Tae-Bo, P 90X, etc…) is a sure path to stagnation and unattained goals.

The same goes for nutrition.

If the tool is ineffective, find a way to make it effective or replace it with another tool.

Be like water

Unique goals require unique solutions.

One size does not fit all.

Be fluid like water…and get a wicked set of abs like Bruce Lee

How Often Should I Exercise?

adriana lima matthew mcconaughey

Q. How Often Should I Exercise?

A. According to Dr. Pietro Tonino, an orthopedic surgeon and sports medicine specialist at Loyola University Hospital, “celebrities look the way they do because they’ve followed their intense regimes for a long time. They also can afford ace trainers who make sure they don’t hurt themselves, vary their routines and keep them motivated”.

Another difference: “Most people that I know don’t have that amount of time to work out every day,” Tonino says.

Overexercising can be dangerous, warns the doctor. You might see some short-term benefit, but at the risk of long-term damage.

Among the hazards:

  • degenerative damage to tendons,
  • ruptured biceps or pectorals
  • and muscle strain.
And all it takes is an hour a day...
And all it takes is an hour a day…

“Thirty minutes a day to an hour a day would be a good workout,” Tonino says.

Which kinda makes sense.

  • Americans are told to perform moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 min on three days each week.
I'm too sexy for this shirt...
I’m too sexy for this shirt…

ooops, that’s only 60 minutes a week. And that only keeps you from dying, it doesn’t give you a six-pack.

  • In Canada, Big Brother recommends that all good little Canadians accumulate 60 minutes of physical activity every day to stay healthy or improve your health. Time needed depends on effort – as you progress to moderate activities, you can cut down to 30 minutes, 4 days a week.

Alright, 2 hours of moderate activity each week….making us twice as fit as the Yanks?

What about the Brits?

  • For general health benefit, adults should achieve a total of at least 30 minutes a day of at least moderate-intensity physical activity on five or more days of the week.  The recommended levels of activity can be achieved either by doing all the daily activity in one session, or through several shorter bouts of activity of 10 minutes or more. The activity can be lifestyle activity or structured exercise or sport, or a combination of these.

We have a Winner!!!

150 or more minutes of moderate intensity activity each and every week.

Okay, that’s it then, 150 minutes of moderate intensity exercise per week is your exercise prescription.

Wait a minute, what’s this?

In a new study, published July 28 in the Archives of Internal Medicine, researchers tracked 191 overweight and obese women to determine the exercise prescription required to maintain a weight loss of 10% or more of initial body weight over two years.

The Study

  • The women were instructed to eat between 1200 and 1500 calories a day.
  • They were assigned to one of four groups. The groups were based on exercise intensity (moderate v.s. vigorous) as well as the number of calories burned through exercise – 1000 to 2000 kcal per week.
  • The participants were encouraged to divide their exercise over five days a week and to exercise for at least ten minutes per session.
  • They also had regular contact with members of the Health and Physical Activity Dept at the U of Pittsburgh.

The Results

  • After six months, all of the women had lost weight.
  • About half of the group lost 10% or more of their starting weight.
  • However, after 2 years, only 47 (25%) of the overachievers were able to maintain their weight loss.

So how did the Fantastic Forty-Seven do it?

Researchers found that the women were averaging 275 minutes (1835 calories) of exercise per week. That’s 55 minutes a day on a 5 day schedule, or 40 minutes a day if you exercise every day.

As well, the women who exercised the most were also eating the least. On average, they ate 444 less calories than the women who exercised the least. It should also be noted that after crunching the numbers, the super group was eating 3108 less calories per week than the slacker group. And then when you add in the fact that they were also burning 1100 more calories per week, it’s no surprise that they did better than their chubby sisters.

Conclusion

Theirs: The addition of 275 mins/wk of physical activity,in combination with a reduction in energy intake, is importantin allowing overweight women to sustain a weight loss of morethan 10%. Interventions to facilitate this level of physicalactivity are needed.

Mine: Keeping in mind that I am a personal trainer and that I spend a good part of my day screaming for “one more rep”; I think that this research paints a realistic picture of the type and amount of activity needed to keep our society from getting fatter and fatter.

And before you say it, you do have 40-55 minutes of free time each day.

According to data collected from the annual Health Surveys for England between 1997 and 2006, rich old white people are more likely to participate in sporting activities than other demographic groups.

This also happens to be the demographic that carries the least amount of excess fat. Even worse, the fitness participation gap between rich and poor, black and white, old and young appears to be growing wider. So it seems that while more and more lily-white baby boomers are trying to get fit, the rest of the general population is getting fatter and lazier.

And before you say it, the rich actually have less free time than the rest of the great unwashed.

“Nobel Prize-winning behavioral economist Daniel Kahneman has found, however, that being wealthy is often a powerful predictor that people spend less time doing pleasurable things, and more time doing compulsory things and feeling stressed”.

“People who make less than $20,000 a year, for example, told Kahneman and his colleagues that they spend more than a third of their time in passive leisure — watching television, for example. Those making more than $100,000 spent less than one-fifth of their time in this way — putting their legs up and relaxing”.

“Rich people spent much more time commuting and engaging in activities that were required as opposed to optional. The richest people spent nearly twice as much time as the poorest people in leisure activities that were active, structured and often stressful — shopping, child care and exercise”.

So, no more excuses, get your rear in gear.

Here’s your inspiration…

Get off the couch!!!
Get off the couch!!!

No Time to Exercise?

pushup desk
  • Every January, approximately 3 billion people make a resolution to make exercise a daily part of their lives.
  • Every February, approximately 2.99 billion people abandon their resolution because…they have no time to exercise.

Their lives are just too busy…work, kids, home, groceries, more work, youtube, etc, etc, etc… They just don’t have ANY free time…or at least that’s what they tell themselves.

What if I told you thanks to HIIT, HIRT and my gigantic fitness brain, even the world’s busiest person has more than enough time in their day to get enough exercise to be fit, healthy and outrageously super-sexy.

You would probably say prove it…so prove it I will.

outdoor gym suspension trainer

THE PROOF

Last week, I was standing in the driveway speaking to one of my neighbours. After trying to squeeze me for free training advice, “Jim” proceeded to tell me how even though he paid almost $200 per month for a gym membership, he just didn’t have enough time in his day to get to the gym.

After giving “Jim” a serious eye roll, I suggested to him that he had more than enough time in his day to exercise and that he was full of BS. And after an thoroughly uncomfortable silence, I dragged him into my backyard to show him the suspension trainer that I had hanging from a tree branch.

Two minutes later, I had Jim cranking out set after set of push-ups, bodyweight rows, chin-ups and a variety of core-torturing exercises. And in less than 5 minutes, Jim was a sweaty, tired mess…and thoroughly in love with my suspension trainer.

Once Jim caught his breath, I suggested that…

  1. He borrow my Jungle Gym for the week
  2. Hook it up on the fire escape in his backyard/driveway
  3. Agree to do a 5 min mini-workout every time he walked past the Jungle Gym.

Fast forward seven days…

  • Jim has averaged 3 x 5 minute mini-workouts per day
  • He feels physically great – lots of energy, stronger, etc
  • He feels mentally great – less grumpy, less stressed out
  • He has lost a little body-fat
  • He has pumped up his flabby little-girl muscles
  • And he’s buying his own Jungle Gym.

Most importantly, he admitted that I am a fitness genius and the best neighbour on the street :)

BUT WHAT IF YOU DON’T HAVE A JUNGLE GYM or SOMETHING TO HANG ONE OFF OF???

Have no fear my friends.  You don’t need any fitness equipment to take advantage of these mini-workouts. Here’s the plan.

  1. Select a place or activity that you visit/perform on a regular basis every day – (walk past the tv, walk into the kitchen, go to the bathroom, answer the phone, etc)
  2. Every time you visit that place or perform that activity, commit to doing a mini-workout. This could be as simple as 10 push-ups off of the kitchen counter or 5 body-weight squats or 30 seconds of step-ups or as involved as a 5 minute HIRT workout on your backyard Jungle Gym.
  3. The length/intensity of workout depends on how many mini-workouts you will perform over the course of your day and your personal fitness level. If you choose an activity that you perform 20 times per day, keep the workouts very short. For Jim, he started out with 2 workouts per day – walking to get his car in the morning and again when he returned home from work. As he got to enjoy his mini-workouts, he began to make excuses to head out into the backyard.

If you’re just starting out, make the individual workouts very easy…and perform a lot of them throughout the day. If you’re fitter, make the mini-workouts longer (5 min max), tougher and less frequent.

Most important, this plan needs to work with YOUR schedule if it’s going to work. We’re trying to make these workouts fit seamlessly into the rest of your day so that they become part of your “new normal”. After a few months of this, you can begin to consider a gym membership or extending your “at home” workouts into longer duration (30 min) and/or higher intensity sessions.

Here is a List of Bodyweight Exercises to get you started

  • 2 leg squats
  • 1 leg squats
  • Assisted 1 leg squats (hold onto something stable)
  • Bulgarian Split Squat
  • Lateral squats (side to side)
  • Jumping Jacks
  • Shuffle Lunges (like JJs, but moving front to back instead of side to side)
  • Burpees
  • Single Leg Bodyweight Deadlifts
  • Step Ups – use the stairs in your house or a chair
  • Hip Thrusts – 2 leg or 1 leg
  • Standing Leg Kickbacks – for glutes
  • Standing Leg Side Kicks
  • Standing Straight Leg Front Kicks
  • Bridge / Plank – Face down, face up or sideways
  • Toes to the Ceiling ab exercise
  • Windshield Wipers – lying on back
  • Push Ups
  • Back Rows – use kitchen table to hold on to
  • Shoulder Press

I have included a lot of exercises for variety, but if you are just starting out, I would suggest you stick to a rotation of…

  1. 2 Leg Squats
  2. Push Ups
  3. Back Rows
  4. Lateral Squats
  5. Bridge / Planks
  6. 2 Leg Hip Thrusts

Click links for exercise videos

For more info, feel free to comment and/or check out the following posts.

3 Pieces of Fitness Gear that You Need to Buy Right Now!!!!

yoga-tune-up

Back in the olden days, human beings performed manual labor every day. They walked, ran, lifted, carried, dragged, pulled and pushed. Today, most of us spend our days sitting, typing, reading, talking and googling.

As a result, modern humans are fatter, weaker and sicklier than our ancestors. And while some of us are okay with this side-effect of our modern society, a growing percentage of the population isn’t. After leaving their physically inactive jobs for the day, they head over to the gym and spend a big chunk of their free time trying to get stronger, leaner and healthier.

Unfortunately, most of those people start their fitness journey with no idea how they should go about getting stronger, leaner and healthier…and thus fall prey to the marketing promises of the fitness / weight loss industry….a multi-billion dollar business sector that relies on hype and promises…pumping hundreds of new books, dvds, pills, potions and pieces of fitness gear onto the market every year…promising amazing physical transformations…

fat-to-fitt

…and unfortunately, most of this fitness gear is crap.

Luckily for us, amongst all that health & fitness detrius, there are always a few products that…

  • Do what they promise
  • Are worth much more than their purchase price
  • Deserve all the social media love that we can shower upon them.

Here are three of those products

1.  GLOBE GRIPZ

globe grips grip strength

For my personal training clients, Globe Gripz do two important things.

  1. They makes their hands stronger..which allows them to make the rest of their body stronger.
  2. They magically eliminate shoulder joint impingements…eliminating pain, preventing injury and allowing us to reverse decades-old structural issues.

How?

  1. The increased diameter of the Globe Gripz forces your hands to work harder to hold onto the implement – dumbbell, barbell, kettlebells, band, chin-up bar, etc. The increased workload leads to increased muscular strength in forearm, hand, finger strength.
  2. The baseball shape of the Globe Gripz allows my clients to use a neutral grip (see middle image) which reduces the strain, impingement and chance of injury on their elbow and shoulder joints.

It’s a really simple piece of fitness equipment and for less than the price of a single physical therapy session, I have seen my single pair of Globe Gripz help a whole bunch of clients get rid of sore shoulders while make significant gains in grip and overall upper-body strength. They’re a must-buy.

2. BECOMING A SUPPLE LEOPARD

becoming a supple leopard

For the past 27 years, I have lifted heavy things, sprinted up hills, jumped over obstacles and bashed into trees, fences and other human beings. And as a result of my somewhat insane behaviour, I have developed more than a few aches and pains. And up until about two years ago, I spent a fair amount of cash on physical therapists, osteopaths, chiropractors, massage therapists, etc, to help minimize those aches and pains.

But since I discovered Kelly Starrett and his MobilityWOD videos, I spend a lot more time fixing my own aches and pains and a lot less money having someone else to do it for me.

Imagine my surprise when I heard rumours that Kelly was working on a book that would take all that video goodness and re-assemble it into book form…complete with an index chapters dedicated to specific injuries/treatments along with step-by-step pictures showing how to perform all of his painful yet awesome rehabilitation exercises.

I was totally geeked. Unfortunately, those rumours started about a year ago and the book was only released on April 23.

Since April 23, I have read the book at least 10 times. Seriously.

If you have aches and pains..or if you exercise on a regular basis..or if you are aging like the rest of us..or you want to be fitter/healthier..or you know someone who fits this description…BUY THIS BOOK – Becoming a Supple Leopard by Kelly Starrett. It costs $35 and it’s worth at least 50x that amount.

3. YOGA TUNE UP

yoga-tune-up

Jill Miller and her Yoga Tune Up program was introduced to me when Kelly Starrett  featured her in a few of his MobilityWOD videos. In particular, it was this video on diaphragm mechanics that really captured my attention.

Such a simple movement…with a truly powerful impact on the type of aches and pains that sitting in a chair inflicts upon all of us.

After seeing this video, I contacted Jill via Twitter and asked if she would be willing to send me a bunch of Yoga Tune Up stuff with the promise that if I loved it, I would write up a review article. She said yes…and sent me a bunch of videos and therapy balls. And for the past month or so, I have been beta-testing the videos.

The verdict?

Everyone who has tried these videos more than three times has raved about them…me included. And this is coming from a guy who hates, hates, hates yoga classes.

Jill’s program is a weird and wonderful combination of yoga, calisthenics, corrective exercise, movement techniques and body therapy….designed to repair damaged muscle tissue, increase overall strength, create balance, increase flexibility, improve coordination, reduce stress and bolster the immune system.

And while I can’t comment on the immune system boosting, I sure as heck can confirm that doing Jill’s dvds 3 x per week will loosen up your knots, reduce that pain in your neck/back and have you moving, standing and sitting in weirdly graceful manner. I will continue to use her dvds and therapy balls and have recommended them to all of my clients.

Like Kelly Starrett and the folks at Globe Gripz, Jill has put together a unique program that produces massive results with a minimal time and financial commitment…..unlike all of those D-Bags who sell crappy fitness gear on late-night infomercials.

[colored_box color=”blue”]Note – I am in the process of setting up Q & A articles with Jill & Kelly for next month. If you have any questions for either of them, feel free to leave a comment[/colored_box]

Fitness for Beginners – How to Squat

squat---shallow

My buddy Andi is back with another exercise video.

Last week it was Push-Ups…this week, we are focusing on developing leg strength with the bodywight squat. More specifically, today’s video showcases a progression of bodyweight squat variations..from the ultra-beginner high-chair two-leg bodyweight squat..all the way to single-leg pistol squats…ouch.

squat---shallow

Note – readers of Health Habits come in all different shapes, sizes and experience levels. Some of you will need to start with the most easiest squat variations performed in the video. Others will be ready to tackle the pistol squats. Most will be somewhere in the middle. Either way, I hope this video helps encourage you to push yourself toward greater levels of fitness.

Teaching my clients how to properly/safely squat is very, very important. Squatting is a very natural movement – babies squat before they walk. However, over time, most adults develop muscle imbalances and bad habits which made proper squatting technique next to impossible.

So…in addition to today’s video, I am going to give you two VERY important squatting tips.

1. Squatting is not about bending your knees and hips…it’s about dropping the weight of your torso straight down toward the ground. Focus on dropping your belly down between your legs.

2. Squatting involves movement in your hips, knees and ankles. Unfortunately, due to those bad habits and muscle imbalances mentioned above, most people put too much stain on their knees during the movement.

To fix that, I make sure that they shift their center of gravity backwards towards their hips…saving their knees undue load/stress. I do this by employing two “tricks”

The first is to have them squat facing a wall with their toes no more than 6 inches from the wall…forcing them to stick their butts backward.

The second trick involves some quasi-gross visualization….Imagine you got up in the middle of the night and needed to go to the bathroom…unfortunately the power was out and it was pitch black. You stagger into the bathroom, lift the seat, turn around and reach with your derrière…aiming in the dark to sit down safely without ending up on the floor.

The point of this exercise is to make them really stick their butt backwards when they squat..once again saving the knees.[/box]

face-the-wall-squat

Next post – Complete Core Conditioning

Reference

Best Body Workout – 2013 – Week 11 – Day 3

uncles-sam-workout

It’s the last workout for week #11  and today’s workout is once again…all about HIIT and core stability.

Next Monday is all new stuff.

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

  • We are going to alternate between 60 seconds sets of HIIT sprints and 60 seconds of static core-stability exercises.
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

uncles-sam-workout

Set #1

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

This one is dead simple….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for two full minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Set #2

  1. Prone Plank for 60 seconds total

If you can do 60 seconds straight, do that. If you need to do 6 sets of 10 seconds, do that.

Just remember to keep your core tight and don’t let your back droop. Remember, you’re a plank…flat…like a plank.

bridge-plank-core

Set #3

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for two full minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Set #4

  1. Side Plank for 60 seconds total – 30 seconds each side

If you can do 60 seconds straight, do that. If you need to do 6 sets of 10 seconds, do that.

Just like the prone plank…remember to keep your core tight and don’t let your hips/core droop. Remember, you’re a plank…flat…like a plank.

side-plank

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more fitness skillzzz, I want you to start repeating these supersets. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional)

Tomorrow, feel free to do 20-40 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

NEXT WEEK’S WORKOUTS

Monday, we start a brand new form of workouts.

[box type=”important”]And part of that workout is going to involve strength bands.

So, for the last time…I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years.

If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of  moolah my way. [/box]

Best Body Workout – 2013 – Week 11 – Day 2

fit man woman posterize

Get ready for a butt-kicking (yours) combination of HIIT and timed HIRT supersets.

THE WARM-UP

This is the same warm-upI use with my real-world clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

  • We are going to alternate between 60 seconds sets of HIIT sprints and 5 minute HIRT resistance supersets.
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

fit man woman

Superset #1

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

This one is dead simple….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for 1 to 2 minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #2 

  1. Bulgarian Split Squats
  2. Toes to the Ceiling 
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Bulgarians, alternate legs between sets
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the squats, hold onto 1 or 2 dumbbells/kettlebells

Superset #3

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for 1 to 2 minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #4

  1. Bodyweight Shoulder Press
  2. Single Leg Hip Thrust - feet elevated
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Hip Thrusts, alternate legs between sets
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion

Superset #5

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for 1 to 2 minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #6 

  1. Wide Grip Push-Ups
  2. Lateral (side to side) Squats
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible…
  • …with proper form – I would rather see you perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the Squats, hold onto a DB/KB
  • Notice that the toes are facing forward on the squats – this is the form I want to see, but if your knees don’t like this, you’re going to need to pivot your foot as you lunge to the side – gotta look after those knees

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more fitness skillzzz, I want you to start repeating these supersets. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional)

Tomorrow, feel free to do 20-40 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Wednesday, we get back to a resistance training.

[box type=”important”]Remember…We’re going to start using bands soon…so make sure you have some…and not the crappy (and dangerous) tube-style of resistance bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years.

If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way.[/box]

Best Body Workout – 2013 – Week 11 – Day 1

abs-on-fire

It’s week #11 of our Best Body Transformation 2013 series, and you have just finished a very demanding portion of the program. This week, we are going to shift back to a primarily HIIT style of training program, designed to increase fitness and minimize fitness…while giving your muscles a bit of a respite from the pounding they took for the past 6 weeks.

Have fun.

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

  • We are going to alternate between 60 seconds sets of HIIT sprints and 60 seconds of static core-stability exercises.
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

bridge-plank-grey

 

Set #1

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

This one is dead simple….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Set #2

  1. Prone Plank for 60 seconds total

If you can do 60 seconds straight, do that. If you need to do 6 sets of 10 seconds, do that.

Just remember to keep your core tight and don’t let your back droop. Remember, you’re a plank…flat…like a plank.

bridge-plank-core

Set #3

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

usain-bolt

 

Set #4

  1. Side Plank for 60 seconds total – 30 seconds each side

If you can do 60 seconds straight, do that. If you need to do 6 sets of 10 seconds, do that.

Just like the prone plank…remember to keep your core tight and don’t let your hips/core droop. Remember, you’re a plank…flat…like a plank.

side-plank

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more fitness skillzzz, I want you to start repeating these supersets. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional)

Tomorrow, feel free to do 20-40 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

WEDNESDAY’S WORKOUT

Wednesday, we get back to a resistance training.

[box type=”important”]In 2 or 3 weeks, I want to start adding in some band training.

I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years.

If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way.

Note – I will put together a quick article tomorrow outlining which bands you might want to buy.[/box]

Be the Best You that You Can Be

3-Faces-of-Muscle

Every day, I speak with people who want to transform their body from fat to fit. And for the most part, I tell them that the human body is an amazingly adaptable machine that WILL respond to exercise, nutrition, etc.

3-Faces-of-Muscle
Click for larger image

Unfortunately, sometimes I have to splash a little cold water on their hopes & dreams. Just like Mssrs Ecto, Meso & Endo, we all face unique limitations and restrictions.

  • Mr. Meso’s waist is great for bodybuiding…but not so good for becoming the World’s Strongest Man
  • And while Mr. Endo is built for pulling transport trucks out of ditches, he is never, ever going to be as lean as Mr. Ecto without a boatload of illegal and life-threatening drugs.

We all have limitations…

  • Physical – wide hips, narrow hips, small boobs, big boobs, muscle fiber type, metabolic rate, etc…
  • Mental – self-confidence and belief in their ability to improve
  • Financial – gym memberships, trainers, healthy food & supplements cost money
  • Social – support of friends & family isn’t guaranteed
  • Knowledge – Some people still believe that cardio is the best way to lose weight
  • Time – we are all stuck with this one :(

And most of us will never be hired to be the next Calvin Klein model…

…we sure as heck can be better than we are today.

Be the Best You that You Can Be

Best Body Workout – 2013 – Week 10 – Day 3

woman-leg-extension-exhaust

Last workout of the week!!!! Congrats for making it through the end.

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work. Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

flex-wheeler-2

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Shrug Body Weight Rows – Overhand/Palms away from you
  2. Inch Worms
  • Guess-timate the maximum number of reps you could do for the Rows and Inch Worms
  • Perform 75% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate between Rows & Worms
  • Perform 2-4 supersets
  • You’re aiming for 4 supersets, but I wan’t you to stop if you form starts to get sloppy

What the Heck is a Shrug Row?

It’s the same movement as the regular row, except…you don’t bend your elbows. The entire movement happens in your upper back. It will feel really odd at first, but it is a GREAT back builder.

inch-worm

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

straight-leg-hip-thrust
Imagine her doing this single leg
  1. Single Leg Hip Thrust – with a straight leg (don’t bend the knee)
  2. Toes to the Ceiling
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout.
  • Minimize rest between sets
  • Alternate between exercises – Hip Thrust Left/Hip Thrust Right/Toes to the  Ceiling
  • Perform this sequence 2 times

toes-to-the-ceiling

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

reverse-lunge

  1. Reverse Lunge
  2. Body Weight SkullCrushers
  • Guess-timate the maximum number of reps you could do for both exercises
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Reverse Lunge left leg/Reverse Lunge right leg/BW SkullCrushers
  • Perform this sequence 2 times

bodyweight-skullcrusher2

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning. Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

  [box type=”important”]Remember…in a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me. Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Make No Little Plans – Ontario to be the Healthiest Place in the World

no-little-plans

I have no idea who holds the title right now, but they had better watch their extremely fit backs…because Ontario is about to take the world by storm and become the world’s healthiest people.

Ontario’s public health community recently released Make No Little Plans, the first-ever comprehensive strategic plan for the public health sector. The plan outlines the sector’s five shared strategic goals and eight collective areas of focus for the next three to five years.

Make No Little Plans is a roadmap that will help Ontarians become the healthiest people in the world, calling for strong partnerships across all sectors to work towards:

  • Giving children the best start in life
  • Improving the prevention and control of infectious diseases through immunization
  • Getting more Ontarians to exercise more, eat better, not smoke and drink less alcohol
  • Influencing municipal planning and policy to reinforce the strong link between community planning and health outcomes
  • Strengthening the public health sector’s capacity, infrastructure and emergency preparedness

Sounds great…doesn’t it?

Especially when we consider that 60 % of all Ontario deaths in 2007 were attributable to five factors…

  • smoking,
  • unhealthy alcohol consumption,
  • poor diet,
  • physical inactivity
  • and high stress

…and that Ontarians with all five of these risk factors are losing on average…almost 20 years of life.

And if that wasn’t bad enough, all of this unhealthiness has created an economic problem – 25% of all publicly funded health care costs are due to preventable illnesses – diabetes, heart disease, cancer, etc) – with that that number growing year after year after year.

And since no one wants to keep paying higher and higher taxes, the government is getting serious with their No Little Plan plan.

no-little-plans

Fingers crossed that the plan works…because I am sick and tired of seeing my countrymen looking more like the uber-pudgy BEFORE picture than the super-studly AFTER picture.

I am also sick of seeing my taxes go up and up and up…but that shouldn’t come as a surprise.

So…what happens now?

To be honest, I have no idea. The No Little Plan calls for all sorts of sectors to be involved:

public-health-partnerships

Does anyone see a potential problem?

I do….Nowhere amongst all these very smart and dedicated people do I see any mention of the PUBLIC.

I see no mention of parents groups or community associations or social activists or any other the other grassroots organizations that can turn a bunch of strangers into a tight-knit and vibrant community.

For example, I know a LOT of fitness professionals in Toronto who would be willing to donate their time & expertise to help make their city a fitter, healthier place. I also know members of my neighborhood residents’ association who would gladly donate their time and expertise to help create healthier, fitter neighborhoods across the city.

But no one is speaking to them. And that’s a shame.

Because in a world where social media gives power to the individual, governments really need to start moving away from their top-down approach to policy and start incorporating input from (and ceding power to) the grassroots.

- End of rant -

Seriously, I am excited that my provincial government is taking steps to help improve the health of it’s citizenry. It’s a truly noble and truly big plan. Something we could all be proud of.

make-healthy-change-happen

“Make no little plans. They have no magic to stir men’s blood and probably themselves will not be realized. Make big plans; aim high in hope and work, remembering that a noble, logical diagram once recorded will never die, but long after we are gone will be a living thing, asserting itself with ever-growing insistency. Remember that our sons and grandsons are going to do things that would stagger us. Let your watchword be order and your beacon beauty. Think big.”

Daniel Burnham, Chicago architect. (1846-1912)

Reference

Best Body Workout – 2013 – Week 10 – Day 2

abs2

It’s the last time you are EVER going to do this workout…so give it your best effort.

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

arms-abs-quads

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Body Weight Rows – Overhand/Palms away from you
  2. Prone Plank or Stir the Pots
  • Guess-timate the maximum number of reps you could do for the rows
  • Perform 75% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For the Planks/Stir the Pots – do 30 seconds per set
  • Minimize rest between sets
  • Alternate between rows & core
  • Perform 2-4 supersets
  • You’re aiming for 4 supersets, but I wan’t you to stop if you form starts to get sloppy

stir-the-pot

bridge-plank-core

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

Bulgarian_Squat

  1. Bulgarian Split Squat
  2. Ab Vacuum
  • Guess-timate the maximum number of reps you could do for the Bulgarians
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout.

Ab Vacuums are performed as follows…

  1. Exhale all the air out of your lungs.
  2. Suck in your gut like Mr. Zane in the pic below
  3. Hold it for time.
  4. For this workout, I want you to give me 150% of the hold time you did last week – If you did 10 seconds, I need you to give me 15 sec today.
  • Minimize rest between sets
  • Alternate between exercises – Bulgarian Left/Bulgarian Right/Ab Vacuum
  • Perform this sequence 2 times

vacuum frank zane

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

single-leg-deadlift

  1. Single Leg Straight Leg Deadlift
  2. Body Weight Rows – Underhand/Palms toward you
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate SLDL left leg/SLDL right leg/BW Rows
  • Perform this sequence 2 times

palms-facing

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Friday, we get back to a resistance training.

[box type=”important”]Remember…in a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Reference

  • Excess Post-exercise Oxygen Consumption

Fitness for Beginners – How To Do Push-Ups

woman-push-up

Every January, gyms/health clubs/fitness centers around the world fill up with fitness virgins…eager to get in shape, drop a few pounds and transform their fat into fit.

Unfortunately, most of those newbies have no idea how to properly and safely perform resistance exercises…and are left to flail and flounder until they eventually quit out of frustration, embarrasment and/or injury.

woman-push-up

So…as a public service, we are starting this series of how-to videos for beginners. In this first video, my buddy Andi shows us a number of different Push-Up versions…starting with Wall Push-Ups (designed for the absolute beginner) and progressing all the way to some truly nasty Superman Clap Push-Ups.

[box type=”important”]All of these different push-up variations have one thing in common…good form Tight core muscles…not letting your back/belly droop. Tight leg muscles..helping you transmit energy effectively Shoulder blades retracted and held tight…protecting the shoulder joint from potential energy Proper breathing pattern – exhaling a thin stream of air as you push-up and inhaling a thin stream of air as you lower down to the floor[/box]

Next post….Bodyweight Squat variations

Reference

Best Body Workout – 2013 – Week 10 – Day 1

kettlebell-woman-web

This is the last week for this program. Next week is all-new stuff.

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

kettlebell-woman-web

 

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

snoopy-pushup

  1. Push-Ups
  2. McGill Crunches
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 75% of those reps per set
  • For example, If the best you can do with push-ups in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • If you can’t do floor push-ups, please modify with an easier version – push-ups off of a bench/chair for example.
  • Same protocol for the McGill Crunches
  • Minimize rest between sets
  • Alternate between push-ups and crunches
  • Perform 2-4 supersets
  • You’re aiming for 4 supersets, but I wan’t you to stop if you form starts to get sloppy

mcgill-crunch

Calisthenics #1

  1. Dynamic Scissor Lunges – 40 reps

shuffle-jump-lunge

  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #2

single-leg-hip-thrust

  1. 1 Leg Hip Thrust – with bent knee
  2. Side Plank
  • Guess-timate the maximum number of reps you could do for the Hip Thrusts
  • Perform 75 % of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For Side Planks, I want 30 seconds per set per side
  • Minimize rest between sets
  • Alternate Hip Thrust one leg / Plank one side / Hip Thrust other leg / Plank other side
  • Perform this sequence 2 times
  • This means you will do 2 sets per leg and 2 sets of planks to each side

side-plank

Calisthenics #2

  1. Jumping Jacks – 40 reps

Jumping_Jack

Superset #3

lateral-squat

  1. Lateral Squat
  2. Body-Weight Shoulder Press
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 75 % of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Lateral Squat to the left/ Lateral Squat to the right / Shoulder Press
  • Perform this sequence 2 times
  • This means you will do 2 sets of presses and 2 sets to each side for lateral squats

modified-bw-shoulder-press

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

WEDNESDAY’S WORKOUT

Wednesday, we get back to a resistance training.

[box type=”important”]In a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Best Body Workout – 2013 – Week 9 – Day 3

flex-wheeler-2

Last workout of the week!!!!

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work. Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

flex-wheeler-2

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Shrug Body Weight Rows – Overhand/Palms away from you
  2. Inch Worms
  • Guess-timate the maximum number of reps you could do for the Rows and Inch Worms
  • Perform 50% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate between Rows & Worms
  • Perform 3-6 supersets
  • You’re aiming for 6 supersets, but I wan’t you to stop if you form starts to get sloppy

What the Heck is a Shrug Row?

It’s the same movement as the regular row, except…you don’t bend your elbows. The entire movement happens in your upper back. It will feel really odd at first, but it is a GREAT back builder.

inch-worm

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

straight-leg-hip-thrust
Imagine her doing this single leg
  1. Single Leg Hip Thrust – with a straight leg (don’t bend the knee)
  2. Toes to the Ceiling
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 50% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 6 reps per set for this workout.
  • Minimize rest between sets
  • Alternate between exercises – Hip Thrust Left/Hip Thrust Right/Toes to the  Ceiling
  • Perform this sequence 3 times

toes-to-the-ceiling

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

reverse-lunge

  1. Reverse Lunge
  2. Body Weight SkullCrushers
  • Guess-timate the maximum number of reps you could do for both exercises
  • Perform 50% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Reverse Lunge left leg/Reverse Lunge right leg/BW SkullCrushers
  • Perform this sequence 3 times

bodyweight-skullcrusher2

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning. Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

  [box type=”important”]Remember…in a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me. Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

ANGRY Workout Music Playlist

angry-henry-rollins

Most of the time, my brain is able to tune out the incredibly lame music they play at most gyms/health clubs.

However…when it comes time to dive into a heavy lifting, kick your own butt kind of workout, having to hear the latest Ke$ha song in the background is a HUGE distraction.

That’s when I slap on the headphones and start cranking the official Health Habits ANGRY Workout Music Playlist.

angry-henry-rollins

[box type=”note”]This is not the music you want to listen to while doing cardio or pilates or zumba or driving the car or making dinner or just about anything other than unleashing all your aggression on a pile of heavy weights at the gym. This stuff is going to unleash your inner barbarian[/box]

BAND SONG
Motörhead Ace Of Spades
Nirvana Aneurysm
Silverchair Anthem For The Year 2000
Skinny Puppy Assimilate
AC DC Back In Black
Kid Rock Bawitdaba
Nine Inch Nails Bite The Hand That Feeds
Public Enemy Black Steel In The Hour O…
LINKIN PARK Bleed It Out
Rage Against The Machine Bombtrack
Linkin Park Breaking The Habit
Nirvana Breed
Public Enemy Bring The Noise
DMX Bring Your Whole Crew
Rage Against The Machine Bullet In The Head
Rage Against The Machine Bulls On Parade
Five Finger Death Punch Burn It Down
Ministry Burning Inside
Rage Against The Machine Calm Like A Bomb
Skrillex Cat Rats
Skinny Puppy Chainsaw
Saliva Click Click Boom
Audioslave Cochise
Ozzy Osbourne Crazy Train
Rage Against The Machine Darkness (lp Version)
Foo Fighters Darling Nikki
Skinny Puppy Dig It (short Edit)
Disturbed Down With The Sickness
Rob Zombie Dragula
Nirvana Drain You
White Zombie Electric Head, Pt. 1
White Zombie Electric Head, Pt. 2
Foo Fighters Everlong
Ministry Everyday Is Halloween
Public Enemy Fight The Power
The Prodigy Firestarter
SKRILLEX First Of The Year
Rage Against The Machine Fistful Of Steel
Rage Against The Machine Freedom
NWA Fuck The Police
Skrillex Fucking Die 01
Rollins Band Going Out Strange
Rage Against The Machine Guerilla Radio
Nine Inch Nails Head Like A Hole
Matthew Good Band Hello Time Bomb
Filter Hey Man Nice Shot
Nirvana In Bloom
Linkin Park In The End
House Of Pain Jump Around
Skrillex Kill Everybody
Rage Against The Machine Killing In The Name Of
Eminem Lose Yourself
Bush Machinehead
Rage Against The Machine Maggie’s Farm
Skrillex & Damian Marley Make It Bun Dem
LL Cool J Mama Said Knock You Out
Rage Against The Machine Maria
Rage Against The Machine Mic Check
Marilyn Manson Mobscene
White Zombie More Human Than Human
KMFDM Mortal Kombat Theme
Foo Fighters My Hero
Rage Against The Machine New Millennium Homes
Rage Against The Machine No Shelter
Limp Bizkit Nookie
Soundgarden Outshined
Linkin Park Papercut
Rage Against The Machine People Of The Sun
Ministry Psalm 69
Skrillex Reptile
Various Artists Resident Evil Main Title …
DMX Ruff Ryders’ Anthem
Beastie Boys Sabotage
Skrillex Scary Monsters And Nice S…
The Offspring Self-Esteem
Rage Against The Machine Settle For Nothing
Rage Against The Machine Sleep Now In The Fire
Nirvana Smells Like Teen Spirit
Beastie Boys So Whatcha Want
Foo Fighters Stacked Actors
Nine Inch Nails Starfuckers, Inc.
Ministry Stigmata
Nirvana Territorial Pissings
Common Testify
Rage Against The Machine Testify
Marilyn Manson The Beautiful People
Five Finger Death Punch The Bleeding
Motörhead / Lemmy The Game
Nine Inch Nails The Perfect Drug
Foo Fighters The Pretender
Rob Zombie Thunderkiss
ACDC Thunderstruck
Eminem ’till I Collapse
ACDC Tnt
Rage Against The Machine Township Rebellion
Rage Against The Machine Vietnow
Rage Against The Machine Voice Of The Voiceless
Rage Against The Machine Wake Up
Guns N’ Roses Welcome To the Jungle
Rage Against The Machine Year Of Tha Boomerang
Death From Above 1979 You’re A Woman, I’m A Machine

Wanna add to the list?

Leave a comment.

Best Body Workout – 2013 – Week 9 – Day 2

arms-abs-quads

Same exercises as last week…with the new rep/set scheme that we started on Monday.

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

arms-abs-quads

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Body Weight Rows – Overhand/Palms away from you
  2. Prone Plank or Stir the Pots
  • Guess-timate the maximum number of reps you could do for the rows
  • Perform 50% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For the Planks/Stir the Pots – do 30 seconds per set
  • Minimize rest between sets
  • Alternate between rows & core
  • Perform 3-6 supersets
  • You’re aiming for 6 supersets, but I wan’t you to stop if you form starts to get sloppy

stir-the-pot

bridge-plank-core

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

Bulgarian_Squat

  1. Bulgarian Split Squat
  2. Ab Vacuum
  • Guess-timate the maximum number of reps you could do for the Bulgarians
  • Perform 50% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 6 reps per set for this workout.

Ab Vacuums are performed as follows…

  1. Exhale all the air out of your lungs.
  2. Suck in your gut like Mr. Zane in the pic below
  3. Hold it for time.
  4. For this workout, I want you to give me 150% of the hold time you did last week – If you did 10 seconds, I need you to give me 15 sec today.
  • Minimize rest between sets
  • Alternate between exercises – Bulgarian Left/Bulgarian Right/Ab Vacuum
  • Perform this sequence 3 times

vacuum frank zane

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

single-leg-deadlift

  1. Single Leg Straight Leg Deadlift
  2. Body Weight Rows – Underhand/Palms toward you
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 50% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate SLDL left leg/SLDL right leg/BW Rows
  • Perform this sequence 3 times

palms-facing

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Friday, we get back to a resistance training.

[box type=”important”]Remember…in a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Reference

  • Excess Post-exercise Oxygen Consumption

Best Body Workout – 2013 – Week 9 – Day 1

hardbody

This week’s workouts are identical to last week, except for one major difference….we’re decreasing the number of sets while increasing the number of reps per set. This is the second time through on this workout and I expect you to do better than last time.

less-talk-more-walk

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

snoopy-pushup

  1. Push-Ups
  2. McGill Crunches
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 50% of those reps per set
  • For example, If the best you can do with push-ups in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • If you can’t do floor push-ups, please modify with an easier version – push-ups off of a bench/chair for example.
  • Same protocol for the McGill Crunches
  • Minimize rest between sets
  • Alternate between push-ups and crunches
  • Perform 3-6 supersets
  • You’re aiming for 6 supersets, but I wan’t you to stop if you form starts to get sloppy

mcgill-crunch

Calisthenics #1

  1. Dynamic Scissor Lunges – 40 reps

shuffle-jump-lunge

  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #2

single-leg-hip-thrust

  1. 1 Leg Hip Thrust – with bent knee
  2. Side Plank
  • Guess-timate the maximum number of reps you could do for the Hip Thrusts
  • Perform 50% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For Side Planks, I want 30 seconds per set per side
  • Minimize rest between sets
  • Alternate Hip Thrust one leg / Plank one side / Hip Thrust other leg / Plank other side
  • Perform this sequence 3 times
  • This means you will do 3 sets per leg and 3 sets of planks to each side

side-plank

Calisthenics #2

  1. Jumping Jacks – 40 reps

Jumping_Jack

Superset #3

lateral-squat

  1. Lateral Squat
  2. Body-Weight Shoulder Press
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 50% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Lateral Squat to the left/ Lateral Squat to the right / Shoulder Press
  • Perform this sequence 3 times
  • This means you will do 3 sets of presses and 3 sets to each side for lateral squats

modified-bw-shoulder-press

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

WEDNESDAY’S WORKOUT

Wednesday, we get back to a resistance training.

[box type=”important”]In a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Best Body Workout – 2013 – Week 8 – Day 3

will-overcomes-pain

Last workout of the week!!!!

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work. Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

will-overcomes-pain

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Shrug Body Weight Rows – Overhand/Palms away from you
  2. Inch Worms
  • Guess-timate the maximum number of reps you could do for the Rows and Inch Worms
  • Perform 25% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate between Rows & Worms
  • Perform 4-8 supersets
  • You’re aiming for 8 supersets, but I wan’t you to stop if you form starts to get sloppy

What the Heck is a Shrug Row?

It’s the same movement as the regular row, except…you don’t bend your elbows. The entire movement happens in your upper back. It will feel really odd at first, but it is a GREAT back builder.

inch-worm

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

straight-leg-hip-thrust
Imagine her doing this single leg
  1. Single Leg Hip Thrust – with a straight leg (don’t bend the knee)
  2. Toes to the Ceiling
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout.
  • Minimize rest between sets
  • Alternate between exercises – Hip Thrust Left/Hip Thrust Right/Toes to the  Ceiling
  • Perform this sequence 4 times

toes-to-the-ceiling

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

reverse-lunge

  1. Reverse Lunge
  2. Body Weight SkullCrushers
  • Guess-timate the maximum number of reps you could do for both exercises
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Reverse Lunge left leg/Reverse Lunge right leg/BW SkullCrushers
  • Perform this sequence 4 times

bodyweight-skullcrusher2

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning. Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

  [box type=”important”]Remember…in 2 or 3 weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me. Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

How is it possible that Americans are living shorter lives with poorer health than the rest of the “rich” countries???

uncle-sam-obesity-web-amerc

The United States of America spends more money on healthcare than any other country in the world. And yet, Americans have a lower life expectancy and higher rates of disease and injury than almost all other high-income countries.

  • How is it possible that Americans are living shorter lives with poorer health than the rest of the “rich” countries???
  • And why is it happening?

The Data

When compared with the average for peer countries, the United States fares worse in nine health domains:

1. Adverse birth outcomes

For decades, the United States has experienced the highest infant mortality rate of high-income countries and also ranks poorly on other birth outcomes, such as low birth weight. American children are less likely to live to age 5 than children in other high-income countries.

  • Infant mortality

infant-mortality-rate

 

How is it possible that almost 3x as many babies die in the US than in Sweden?

2. Injuries and homicides

Deaths from motor vehicle crashes, non-transportation-related injuries, and violence occur at much higher rates in the United States than in other countries and are a leading cause of death in children, adolescents, and young adults. Since the 1950s, U.S. adolescents and young adults have died at higher rates from traffic accidents and homicide than their counterparts in other countries.

  • Deaths from traffic accidents

traffic-mortality

  • Violent deaths

violent-death-usa

 

Hmmmmm, American boys dying violent deaths…I wonder what could be causing that?

3. Adolescent pregnancy and sexually transmitted infections

Since the 1990s, among high-income countries, U.S. adolescents have had the highest rate of pregnancies and are more likely to acquire sexually transmitted infections.

  • Adolescent birth rate

birth-rate

 

The boys are dying violent deaths, the girls are getting knocked up and everyone is getting sexually transmitted infections. Well done.

4. HIV and AIDS

The United States has the second highest prevalence of HIV infection among the 17 peer countries and the highest incidence of AIDS.

No surprise considering the high rate of sexually transmitted infections. 

5. Drug-related mortality

Americans lose more years of life to alcohol and other drugs than people in peer countries, even when deaths from drunk driving are excluded.

This might explain all the pregnancies and STIs.

6. Obesity and diabetes

For decades, the United States has had the highest obesity rate among high-income countries. High prevalence rates for obesity are seen in U.S. children and in every age group thereafter. From age 20 onward, U.S. adults have among the highest prevalence rates of diabetes (and high plasma glucose levels) among peer countries.

childhood-obesity-by-countr

 

Obesity, diabetes, heart disease, Alzheimer’s and a whole bunch more lifestyle related medical conditions are driving America’s medical costs up and up year after year.

7. Heart disease

The U.S. death rate from ischemic heart disease is the second highest among the 17 peer countries. Americans reach age 50 with a less favorable cardiovascular risk profile than their peers in Europe, and adults over age 50 are more likely to develop and die from cardiovascular disease than are older adults in other high-income countries.

Hmmmmmmm, the home of McDonalds and Coca-Cola has the second highest rate of ischemic heart disease amongst their peer countries. Quel surprise.

8. Chronic lung disease

Lung disease is more prevalent and associated with higher mortality in the United States than in the United Kingdom and other European countries.

9. Disability

Older U.S. adults report a higher prevalence of arthritis and activity limitations than their counterparts in the United Kingdom, other European countries, and Japan.

NOTE #1 – Looking at all of these problems which cause Americans to live shorter lives with poorer health than the rest of the world’s “rich” countries, I keep seeing the same root problem. POOR LIFESTYLE CHOICES

  • Poor diet – quantity & quality
  • Inactivity
  • Violent culture + easy access to guns
  • Unprotected sex
  • High rates of drug & alcohol abuse

NOTE #2If you want all the details on this research, head over to the National Acadamies Press and download a free pdf copy of the report 

Best Body Workout – 2013 – Week 8 – Day 2

abs2

Get ready to sweat people…this workout is going to send your EPOC* through the roof.

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

abs2

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • We’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Body Weight Rows – Overhand/Palms away from you
  2. Prone Plank or Stir the Pots
  • Guess-timate the maximum number of reps you could do for the rows
  • Perform 25% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For the Planks/Stir the Pots – do 30 seconds per set
  • Minimize rest between sets
  • Alternate between rows & core
  • Perform 4-8 supersets
  • You’re aiming for 8 supersets, but I wan’t you to stop if you form starts to get sloppy

stir-the-pot

bridge-plank-core

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

Bulgarian_Squat

  1. Bulgarian Split Squat
  2. Ab Vacuum
  • Guess-timate the maximum number of reps you could do for the Bulgarians
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout.

Ab Vacuums are performed as follows…

  1. Exhale all the air out of your lungs.
  2. Suck in your gut like Mr. Zane in the pic below
  3. Hold it for time.
  4. For this workout, I want a maximum of 30 seconds
  • Minimize rest between sets
  • Alternate between exercises – Bulgarian Left/Bulgarian Right/Ab Vacuum
  • Perform this sequence 4 times

vacuum frank zane

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

single-leg-deadlift

  1. Single Leg Straight Leg Deadlift
  2. Body Weight Rows – Underhand/Palms toward you
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate SLDL left leg/SLDL right leg/BW Rows
  • Perform this sequence 4 times

palms-facing

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Friday, we get back to a resistance training.

[box type=”important”]Remember…in 2 or 3 weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Best Body Workout – 2013 – Week 8 – Day 1

fit-is-sexy

It’s week #8 and we’re getting a second shot at the workout we did in Week #5.

If the program is working like I designed it, you should improve  your performance in all of the supersets.

Alright….let’s get to work.

fit-is-sexy

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • We’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

snoopy-pushup

  1. Push-Ups
  2. McGill Crunches
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 25% of those reps per set
  • For example, If the best you can do with push-ups in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • If you can’t do floor push-ups, please modify with an easier version – push-ups off of a bench/chair for example.
  • Same protocol for the McGill Crunches
  • Minimize rest between sets
  • Alternate between push-ups and crunches
  • Perform 4-8 supersets
  • You’re aiming for 8 supersets, but I wan’t you to stop if you form starts to get sloppy

mcgill-crunch

Calisthenics #1

  1. Dynamic Scissor Lunges – 40 reps

shuffle-jump-lunge

  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #2

single-leg-hip-thrust

  1. 1 Leg Hip Thrust – with bent knee
  2. Side Plank
  • Guess-timate the maximum number of reps you could do for the Hip Thrusts
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For Side Planks, I want 30 seconds per set per side
  • Minimize rest between sets
  • Alternate Hip Thrust one leg / Plank one side / Hip Thrust other leg / Plank other side
  • Perform this sequence 4 times
  • This means you will do 4 sets per leg and 4 sets of planks to each side

side-plank

Calisthenics #2

  1. Jumping Jacks – 40 reps

Jumping_Jack

Superset #3

lateral-squat

  1. Lateral Squat
  2. Body-Weight Shoulder Press
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Lateral Squat to the left/ Lateral Squat to the right / Shoulder Press
  • Perform this sequence 4 times
  • This means you will do 4 sets of presses and 4 sets to each side for lateral squats

modified-bw-shoulder-press

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

WEDNESDAY’S WORKOUT

Wednesday, we get back to a resistance training.

[box type=”important”]In 2 or 3 weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Best Body Workout – 2013 – Week 7 – Day 3

flex-wheeler-2

Last workout of the week!!!!

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work. Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

flex-wheeler-2

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Shrug Body Weight Rows – Overhand/Palms away from you
  2. Inch Worms
  • Guess-timate the maximum number of reps you could do for the Rows and Inch Worms
  • Perform 75% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate between Rows & Worms
  • Perform 2-4 supersets
  • You’re aiming for 4 supersets, but I wan’t you to stop if you form starts to get sloppy

What the Heck is a Shrug Row?

It’s the same movement as the regular row, except…you don’t bend your elbows. The entire movement happens in your upper back. It will feel really odd at first, but it is a GREAT back builder.

inch-worm

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

straight-leg-hip-thrust
Imagine her doing this single leg
  1. Single Leg Hip Thrust – with a straight leg (don’t bend the knee)
  2. Toes to the Ceiling
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout.
  • Minimize rest between sets
  • Alternate between exercises – Hip Thrust Left/Hip Thrust Right/Toes to the  Ceiling
  • Perform this sequence 2 times

toes-to-the-ceiling

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

reverse-lunge

  1. Reverse Lunge
  2. Body Weight SkullCrushers
  • Guess-timate the maximum number of reps you could do for both exercises
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Reverse Lunge left leg/Reverse Lunge right leg/BW SkullCrushers
  • Perform this sequence 2 times

bodyweight-skullcrusher2

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning. Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout. Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

  [box type=”important”]Remember…in a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me. Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Best Body Workout – 2013 – Week 7 – Day 2

arms-abs-quads

Same exercises as last week…with the new rep/set scheme that we started on Monday.

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

arms-abs-quads

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW-row-table

  1. Body Weight Rows – Overhand/Palms away from you
  2. Prone Plank or Stir the Pots
  • Guess-timate the maximum number of reps you could do for the rows
  • Perform 75% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For the Planks/Stir the Pots – do 30 seconds per set
  • Minimize rest between sets
  • Alternate between rows & core
  • Perform 2-4 supersets
  • You’re aiming for 4 supersets, but I wan’t you to stop if you form starts to get sloppy

stir-the-pot

bridge-plank-core

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping_Jack

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

Bulgarian_Squat

  1. Bulgarian Split Squat
  2. Ab Vacuum
  • Guess-timate the maximum number of reps you could do for the Bulgarians
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout.

Ab Vacuums are performed as follows…

  1. Exhale all the air out of your lungs.
  2. Suck in your gut like Mr. Zane in the pic below
  3. Hold it for time.
  4. For this workout, I want you to give me 150% of the hold time you did last week – If you did 10 seconds, I need you to give me 15 sec today.
  • Minimize rest between sets
  • Alternate between exercises – Bulgarian Left/Bulgarian Right/Ab Vacuum
  • Perform this sequence 2 times

vacuum frank zane

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

single-leg-deadlift

  1. Single Leg Straight Leg Deadlift
  2. Body Weight Rows – Underhand/Palms toward you
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate SLDL left leg/SLDL right leg/BW Rows
  • Perform this sequence 2 times

palms-facing

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Friday, we get back to a resistance training.

[box type=”important”]Remember…in a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Reference

  • Excess Post-exercise Oxygen Consumption