Thursday, April 30, 2009

Exercise Spotlight: Dumbbell Squats

Image Courtesy of Fitness Generator
START POSITION
  • Grasp DB’s and let your arms hang down at sides with palms facing hips.
  • Stand with feet slightly wider than hip width apart. Knees should be slightly bent

MOVEMENT

  • Lower body by flexing at the hips and knees
  • Upper body should only flex forward slightly during movement. Keep chest up.
  • Be sure to sit hips back and down so that knees don't go past toes.
  • Once thighs are parallel to floor, return to start position.
  • Activate (squeeze) glutes when returning to start position.

COACHING/SAFETY POINTS

  • Use a chair or bench to sit on as guide if needed.
  • Focus on keeping the core musculature drawn in or braced.
  • Maintain controlled breathing throughout the movement
  • Start will slow movements then progress speed as your abilities increase.
  • During the movement keep the chest up and spine neutral.
  • Focus on using the glutes to extend the hips
  • Focus on movement quality before increasing resistance.

TARGET

  • This is a lower body exercise focused on strengthening the glutes, quads, and core musculature.
  • This will improve your leg conditioning and strength in addition burns a lot of calories.
  • You will feel it in the muscles of your glutes, quads, core, shoulders, and arms.

RECOMMENDATIONS

  • Beginners - Light DBs / 15-20 Reps / Slow Tempo / 1-2 Sets
  • Intermediate - Medium DBs / 12-15 Reps / Medium Tempo / 2-3 Sets
  • Advanced - Heavy DBs/ 6-8 Reps / Fast Tempo / 3-5 Sets
  • Extra Kicker - add a explosive calf raise (as if you were going to jump) at the end of movement as to return to the starting position.

Give it a try and give me some feedback.

Remember that EDUCATION and SAFETY always leads to RESULTS.


Be Well.

Wednesday, April 22, 2009

I Can't Hear You...


"What you do speaks so loudly that I cannot hear what you say" ~ Ralph Waldo Emerson.

So many people are attempting to lose weight or get more fit for the up incoming sunshine season - maybe just for better health. One of the biggest roadblocks or obstacles I see many struggling with is getting their actions in line with the idea. Ideas are easy to come up with, but once its time to get those hands dirty its much more difficult.

It all starts with your mindset. You have to understand that what really is stopping you from reaching your goals is "you". The biggest problem you will ever have in life is... Drum roll please... is You! The battle is You vs You. Once you find the power and the fortitude to get out of your own way - then you can't fail. Trust me. Change your focus from the final destination and focus on the things that are right in front of you, like your next healthy meal, your next healthy snack, and maybe what new fruits I can try to add to my life.

Nobody goes to sleep and wakes up fat or out of shape the next day. Its a process and the reverse is also true. Your current body and level of fitness is the result of the choices you made in the past, which are the result of the thoughts and beliefs you have running through you head all day. Until you change your mindset, your behavior will continue to be defined by that mindset. Ain't no half stepping your way towards your goals - you need to be all in. You can't exercise and workout hard, then totally set yourself back by either under eating or overeating. You can't cheat the science. Its not about being perfect either, you just need to do better and be better than you have been in the past - consistently enough to make a change.

Nothing comes without sacrifice. You will have to change something. Change is not a easy thing, however change is inevitable. In which direction you will change is all up you. I am your "Change Agent". I will show you how to get there and book your flights. Now all you have to do is board your flights. See you at the flight deck.

Make Up Your Mind; To Make Up Your Body®

Be Well.

Tuesday, April 7, 2009

Boozing and Not Losing?


I may get some hate mail or lose some friends from this post, but as a Fitness Professional its my duty to help people achieve better results from their fitness program. Here goes nothing... One of the barriers I see some struggling with is drinking alcohol. Alcohol consumption is the biggest drug problem in the United States today. Deeply ingrained into our society (no pun intended).

Most of the alcohol drinking takes place on the weekends at parties, social events, or just at home in your living room. However, the last time I checked weight gain, weight loss, and weight maintenance do not follow the 5 day a week calendar. Your body doesn't know its the weekend, your grandma's party, or BFF's wedding. All that your body knows is that you are consuming too many calories. Alcohol has 7 calories per gram, which is second to fat (9 calories per gram) and more than carbs and protein (4 calories per gram). If you are attempting to consume a specific range of calories in order to lose weight, consuming alcohol would make it harder. The numbers do not lie in this case. Anyone interested in weight loss or management must count these 7 calories per gram in their total intake. High alcohol consumption = high calorie consumption. We already know that at the end of the day it all comes down to calories in vs calories out.

Here are some examples:

  1. Coors Light or Bud Light 12 fl oz = 110 calories
  2. Budweiser and Coor’s “Extra Gold” 12 fl oz = 150 calories
  3. Martini 4.5 fl oz = 279-378 calories
  4. Patron Tequila 12 fl oz = 840 calories
  5. Red Bull & Vodka = 3 fl oz = 209 calories
Furthermore, alcohol interferes with the metabolism of protein and fat in the liver, and alcohol causes impaired production of enzymes created by the pancreas needed for fat metabolism. The result of this is that your body will have a strong tendency to store more body fat and a very hard time gaining or maintaining lean body mass. It doesn't matter whether you drink occasionally or frequently, the intake of alcohol has adverse effects no matter what. Aside from dehydrating your body, flushing out the very water your muscle needs to survive, alcohol also decreases protein synthesis, another integral part of muscle growth and maintenance.

Since alcohol is a toxin (poison), a host of physical abnormalities can arise. These abnormalities can reduce your strength, endurance, recovery capabilities, aerobic capacity, ability to metabolize fat, and muscle growth. The intoxicating ingredient is ethanol, a chemical compound that originates from the fermentation of grains. Although its been said that small amounts of alcohol have been shown to increase muscular endurance and strength output, these benefits are very short-lived. After approximately twenty minutes, problems begin to occur. The numerous negative side effects of alcohol outweigh its possible benefits to anyone. Talk about a "Results Killer..."

Bottom line is that "friends don't let friends kill results". Its time to take away those keys, that bottle cap opener, and that cork screw. Bring on the hate mail...

EDUCATION and SAFETY always lead to RESULTS.

Be Well.

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