Archive for category Fitness

Fitness Candor Podcast episode 013 – Me blabbing about the difference between strength training and activities.

After multiple conversations with clients and trainers I give my thoughts on the difference between strength training and activities. This is a good one for all of you yogi's.

Now available on iTunes

 

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Fitness Candor Podcast episode 012 Scott Goodpaster – What is ‘functional fitness’, instilling principles, and working in the fitness industry.

Cincinnati Functional Fitness owner Scott Goodpastor and I discuss his method of personal training, how he built his philosophy, and what it means to work in the fitness industry. Enjoy!

Now available on iTunes

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Fitness Candor Podcast episode 011 John Turner – Nautilus Training, Arthur Jones, Working Hard, and Other Awesome Info.

Hello folks,

This is a little different podcast set up. I apologize for the spotty quality;  it was over the phone via Google Voice since Mr. Turner is in Canada.

I had the pleasure of speaking with Mr. John Turner a student of Nautilus exercise equipment & MedEx founder Arthur Jones, an absolute pioneer in exercise. He hosts the website www.arthurjonesexercise.com and is the author of The Path of Most Resistance. His fitness industry and exercise knowledge is second to none and I hope everyone takes something from this podcast. Enjoy!

 

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What Does Strength Have To Do With It?

Onnit Labs

Being strong has to do with everyday life.  All things a person does through out the day require a certain amount of strength to perform. By definition, strength is the ability to produce force against an external resistance.  Think about that for a moment.  How many things do you do everyday that requires exactly what that definitions states?  Forcing a door open, lifting a box, pushing a lawn mower. Now, how easy is it for you to do any of those relatively activities?

Even if it’s a not challenging to perform your daily activities, strength training is indeed for you.  There isn’t an activity in the world that being strong wouldn’t help with! You don’t have to train to be an elite athlete being able to help someone change a tire or cut wood without worrying if you can handle it is pretty amazing.   Think about what you do day to day and ask yourself “How would this feel if I were stronger’?

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Step Up Your Workout Part 3

New MOOD by Onnit

Once you've mastered the first two step up variations then you'll love adding the reverse deep lunge step up to your program.  This step up variation is and advanced movement and should be done with great care and ideally with an experienced coach or trainer.  All step ups target the same muscle groups (quad, hamstring, glutes) but the reverse deep lunge step up will challenge your motor skills as well.  It's important to keep perfect form while lowering yourself into the reverse lunge so take a couple of practice steps off the box first.  Concentrate on keeping your torso upright, head in a neutral position and once again limit any chance of bouncing from the reverse lunge into the step up.  Watch Julie perform the exercise then try it yourself (in front of a mirror is you don't have a spotter).  Good luck!

Give this exercise a try an post comments, concerns, or questions here.

 

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Step Up Your Workout Part 2

Onnit Labs

After getting a solid handle on the dumbbell step up you may want to vary your step up style.  Nothing can replace the basic step up function, mind you, but it's alright to mix it up.  In this video we see Julie perform the step up and over which is traditionally used more for cardio than pure strength.  By implementing this movement you target the hip adductor and abductor as well as glutes, quad and hamstring.

Be on the lookout for Part 3!

Give this exercise a try an post comments, concerns, or questions here.

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Step Up Your Workout Part 1

Shroom TECH Sport by Onnit

Every smart, well programed workout (full body or leg specific) should incorporate a form of step up.  Step ups specifically work the quad and glute of the elevated leg.  Secondary major muscle groups being work are the hamstring of both legs.  This exercise is ideal for any program type.

The video below shows Julie performing a basic dumbbell step up.  Step ups should be progressed without weight to a challenging weight that does not effect the thoracic form of exerciser. Notice how Julie's hip explodes at the top of the movement causing her legs and hips to end in full extension.  She controls the motion back to the floor landing flat footed not bouncing off the ball of her foot.  Not bouncing between each rep is crucial in maintaining proper form and maximizing hip and quad function.  Also note her elevated knee positioned at 90*.  It's important to keep this angle throughout the entire movement.  Beginners should begin working at a lower degree while experienced trainees may bring their elevated knee above their hip.

I will post Step Up Your Workout Part 2 tomorrow!

 

Give this exercise a try an post comments, concerns, or questions here.

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Press and Pull Workout

Alpha BRAIN by Onnit

This workout is designed to increase your heart rate, use multiple muscle groups and maintain appropriate muscle balance. Using a heavier more challenging weight can increase caloric expenditure and muscle growth.

Each exercise should be performed 12-15 repetitions with as heavy as a weight as possible while keeping perfect form.  Move from one exercise to the next before resting 30-60 seconds (or as long as it takes for you to recover). Repeat this cycle three to four times. Click the "i" icon for more exercise instructions.

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Remember to breath, adjust weights accordingly, and move at a pace that is just out of your comfort zone.

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Are You Over Training?

 

Hemp FORCE Protein
A quick post that should help anyone who's in a rut or who might not know it, but is over training.

Things to consider:

  • Train smart: be as structured as possible. Use periodization and keep records of workouts and how you feel.
  • Sleep more: it's an overstated but underestimated fact that the body repairs all systems when it's been stressed, i.e., strength training, intense cardio workouts, athletics events, etc.
  • Eat better: stop skipping breakfast, limit your high glycemic foods, consume grass fed beef, wild caught fish, and other "clean" meats and pile on a rainbow of vegetables at each meal.
  • Exercise less: not a typo! Over training begins when someone isn't seeing the progress they want so they begin to train harder, more frequently, and rest less.  The body needs adequate rest to respond to the appropriate amount of exercise.

Signs of overtraining:

  • Poor sleep: when you begin to over train all aspects of your recovery also begin to suffer.  Sleep may become interrupted and you will experience signs of exhaustion and fatigue.
  • Chronic injury: once overtraining starts to set in and your sleep is effected, your bumps and bruises will magnify and last longer. Your recovery time will take much longer and you might even carry around sore joints for long periods of time.
  • Acne breakouts:  over training takes a toll on the bodies homeostasis (internal regulation). Once over training reaches a maximum the interrupted homeostasis starts to express itself externally in the way of acne and other blemishes.
  • Feeling depressed: after nights of poor sleep, aching joints, and an interrupted homeostasis symptoms of depression may appear.  Once over training reaches this point it's time to refer to the four steps above these signs of over training.

Take over training as serious as you do your overall health.  With the proper programming you should be in the clear.  If you suspect you are already over training it's not too late to change your process!  Leave comments or questions here.

Until next time-Eric

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Are you progressing?

Progression is a natural part of life.  We progress from diapers to big boy pants, from soft food to solids, t-ball to slow pitch, kindergarten through high school, even dating to marriage.  By definition, progression is a continuous and connected series.  Even more, progression leads to advancement and growth of a certain task or set of tasks.

We use progression in fitness training as a means to achieve a goal to become stronger, more flexible, etc.  Progression is part of the science and art of personal training and it’s important to recognize when and when to implement it into a program.  Often times I hear a client’s frustration when they have been performing an exercise for a month with no gain.  Gains do not happen until the demand to progress is initiated, i.e., increased weight, reps, an added set.  Once this process happens strength gains occur and the process starts over.

Progression is used not only in lifting a certain amount of weight but in executing a movement as well.  For instance, a beginner exerciser shouldn’t start out with a push up if they’ve never done a single rep.  Instead, one might start with a wall push up and progressively move to an incline push up incrementally decreasing the incline until a floor push up is accomplished.

Add the method of progression to your exercise program and watch your results PROGRESS!

Until next time,

Eric

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