Archive for the ‘flexibility - exercise’ category

Fitness Equipment Deathmatch #1

November 13th, 2009

In the tradition of my Nutrition Deathmatches #1 and #2, today’s post compares and contrasts two different pieces of fitness equipment.

First up, the Wellness Belt

To be completely honest, I had never heard of the Wellness Belt until this morning when I heard a commercial for this product while listening to a radio station marketed towards Zoomers.

I could not believe what I was hearing.

According to the commercial, the Wellness Belt is the health breakthrough that every soon to be senior citizen has been waiting for.

Simply by wearing the ultra-fashionable Wellness Belt throughout your day to day activities, you will experience:

  1. Effortless Weight Loss
  2. The Elimination of Back Pain
  3. A Reversal of Osteoporosis
  4. Improved cardio-vascular fitness, a reduction in cholesterol, high blood pressure and a lowered risk of heart attack
  5. Improved posture, reduced back pain, less intense headaches and migraines, increased neck range of motion and elimination of menstrual cramping. People with scoliosis have reported reduced tightness in the spine.
  6. Increased free time as you never have to exercise ever again

Sounds great!!!

How do I get one?

Well, I’ll tell you.

For a limited time, you can save $30 off the regular price!!!

That’s right. For just $167.97 +s/h & applicable taxes, you too can own your very own Wellness Belt.

kettlebellOR for less money, I can buy a set of 6 indestructible exercise bands and a single kettlebell.

With this equipment, I can expect to experience:

  1. Actual Fat Loss
  2. Increased Muscle Mass
  3. Increased Strength
  4. Increased Anaerobic Endurance
  5. Improved Body Image
  6. Improved Sex Appeal
  7. An Improvement in many types of Pain (back, head, neck) caused by Muscular Imbalances
  8. iron woody bandsA Potential Improvement in Osteoporosis due to increased Osteoblast production caused by longitudinal loading of the long bones of the body.
  9. Improved Cardio-Vascular Fitness
  10. Increased pride as I know that I earned my new and improved body.

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What to do, what to do?

On one hand, I have a product that requires no effort, is unlikely to do anything useful and is only being purchased by the self-deluded and extremely dim-witted.

On the other hand, I have a set of products that are going to require time, effort and buckets of sweat. But in return, I am pretty sure to transform my body into something I can be proud of.

Darn it, I cant decide.

What do you think?

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Resistance Stretching

October 28th, 2009

In yesterday’s post, I introduced you to microStretching.

Today, it’s Resistance Stretching….made famous by 40-something Olympic and World champion Dara Torres.

dara torres banner

In 2008, Resistance Stretching was Dara’s secret weapon at the Olympic Games in Beijing where she won three silver medals, broke her own personal best time in the 50m freestyle (trailing the gold medalist by 1/100th of a second) and became the oldest Olympic swimming medalist in history.

dara torres banner 2

Dara’s success as an older athlete is what got me interested in Resistance Stretching (RS).

So, I contacted Dara’s RS gurus Steve Sierra and Anne Tierney and grilled them with questions.

Here is some of what they had to say…

What is Resistance Stretching?

Resistance Stretching is based on the theories that:

  1. The stretching effect occurs during the entire movement of the muscle while it is being contracted, not just at the end point of the stretch…unlike traditional static stretching.
  2. A muscle must contract while elongating for a true stretch. Stretching a muscle without contracting produces a false range of motion known as substitution, and ultimately results in over-stretching and injury.
  3. Repetitions are necessary for gains in flexibility, just as repetitions are necessary for gains in strength during strength training.


How do I do it?

Resistance Stretching can be performed alone using self-stretches or with other person(s) using assisted stretching techniques.

Dara relied on assisted stretching to prepare her body for the Olympics.

Watch more Videos at Vodpod.

Unfortunately, you and I will most likely not have access to a team of trained Resistance Stretchers.

But don’t fret, my clients and I have had great success using the standard self-stretches as well as the variations that I MacGyvered on my own.

This video outlines some of the basic self-stretches.

Where you go from here is up to you.

Once you understand the basic concept of Resistance Stretching, you are only limited by your imagination. I am constantly coming up with new stretching variations.

Just follow these ffive steps

  1. Identify the muscle or muscle group that you want to stretch
  2. Start by flexing or shortening that muscle
  3. Tense the muscle
  4. Start stretching the muscle while simultaneously resisting the stretch
  5. Repeat

In a future post, I will provide videos of some of my favorite stretches. I just need to bribe one of my clients to let me record them and put it on the blog.

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microStretching

October 27th, 2009

We all know how to stretch….right?

Bend over, touch your toes and hold for 30 seconds.

hamstring stretch

So, why is it that after years and years of static stretching after each and every workout, my hip flexors, hamstrings, abductors, calves, traps, pecs and entire shoulder girdle were always uber-tight and I was suffering from lower back spasms every few months?

  • Could it be that what we thought was right wasn’t?
  • Could it be that just about every personal trainer in the world is wrong?
  • Could it be that Mr. Toe Touch was wasting his time and perhaps even making things worse?

This is where I found myself about a year ago.

So I went looking for another way to stretch my tight muscles back into balance.

And I found two very different techniques that worked very well for me.

Today, I am going to introduce you to microStretching.

Micro Stretching from Micro FC on Vimeo.


For those of you that need more info – here is an article written by microStretch guru Nikos Apostolopoulos that explains things in more detail.

Microstretching – Nikos C. Apostolopoulos

That’s it for today.

I am going to let you chew on this concept for a little bit before we get into the “how to” details.

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In tomorrow’s post, I am going to introduce you to Resistance Stretching. If you thought that microStretching is weird, wait until you see this stuff.

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The Failure of the Health/Fitness/Obesity Industry

October 20th, 2009

Aaaaarrrgggghhhhh……I am so frustrated.

Yesterday, I met with new client for the first time.

Over the past 30+ years, this woman has tried and failed to lose 20 pounds and get into “shape”

  • She has consulted with doctors and trainers and nutritionists and naturopaths.
  • She has bought books and magazines and dvds and subliminal audio programs.
  • She has starved herself of calories and fat and carbs.
  • She has run and jumped and stretched and lifted and sweated…a lot.
  • She has taken thousands of pills and potions.
  • She has rubbed on various creams and lotions.

In short, she has done just about everything that every popular health/fitness/weight-loss expert has told her to do.

And yet, she has never really come close to achieving her health & fitness goals.

And she blames herself.

And so do the experts.

They told her that their program was guaranteed to work…but only if she followed their instructions with perfect compliance.

So, when the program failed, it was because she broke the rules. It was her fault.

What a load of B.S.

  • They are supposed to be the experts.
  • They promise a solution.
  • She pays them large amounts of money for that solution.
  • And yet they take no responsibility for their part in the process

The nutritionist/dietitian gave her a meal plan, but never told her how to cope with the cravings and hunger pangs that came along with it.

The trainer billed her $120 per session but never taught her the hows and whys of an effective training program.

The weight loss doctor gave her a diet and some B12 injections and then yelled at her when she broke her 1000 calorie / no-carb diet.

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So, why is it that after 30+ years of listening to the experts and spending thousands and thousands of dollars, this woman is still fatter and weaker and less healthy than she wants to be?

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Is it all her fault?

Is it the fault of the experts?

A bit of both?

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And, is there a better way?

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Taizo the Japanese Fitness Robot

September 14th, 2009

taizo fitness robot

Personal Trainers BEWARE!!!

In 2010, a Japanese Fitness Robot named Taizo will begin stealing all of your clients.

Initially designed as a rehabilitation robot for Japanese senior citizens, Taizo has performed well in its 5 test runs at group homes and community centers. During these tests, seniors found it easy and fun to mimic their robotic Richard Simmons.

In fact, company representaties were thrilled with how well Taizo interacted with the seniors.

taizo exercise

Sadly, it was only after Taizo had left the building, did they find out that most of the seniors were senile and had confused Taizo for their grandchildren.

Taizo is expected to be ready for commercialization in 2010.

For more info about Taizo, go to PlasticPals

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The Lazy Man's Guide to Getting Ripped

September 8th, 2009

A few weeks ago, I was talking to a potential client. He told me that he would love to get fit, but he just doesn’t have the time.

He’s just too busy with work, kids, internet porn, etc…

B.S.

He’s not busy…he’s lazy.

And he’s not alone.

According to the WHO, there are 3.6 billion lazy guys sitting on couches all around the world.

And the trainer who can help those lazy buggers transform their lazy asses from….

FAT TO FIT

…is going to be rich.

Filthy…Stinking…Rich

So, here we go. The lazy man’s guide to getting ripped….or as I like to call it – My ticket to becoming filthy, stinking rich.

(BTW, this story is based on a real client. We have been training for one week. He has already lost 5 lbs.)

DIET

Meal # 1 – Breakfast

  • 1 Tbsp of Fish Oil
  • 3 medium sized Apple or Pears
  • 3 fried or hard boiled Eggs
  • Water or Tea
  • 5 grams of Leucine

Meal # 2 – Morning Coffee Break

My client works in an office. Each morning, he has a mandatory group meeting. Coffee & pastries are served.

  • 1 Coffee (with cream)
  • 15 Almonds (brought to work in a little Ziploc baggie)
  • Water

Meal # 3 – Lunch

Big Salad – consisting of

  • Salad Greens (pre-washed, pre-chopped)
  • 1 can of tuna or salmon, or 3 more hard boiled eggs, or leftover meat from last night’s dinner
  • Olive Oil
  • Lemon Juice or Vinegar
  • Salt & Pepper
  • 5 grams of Leucine
  • Water

Before our hero goes to bed at night, he rips open the bag of greens and dumps it into the tupperware container. Same goes for the protein. In the morning he pours in the oil, lemon juice & salt and pepper. Come lunch time, he shakes the container and presto he has his Big Salad

Meal # 4 – Afternoon Snack

  • 1 Coffee (with cream)
  • 15 Almonds (brought to work in a little Ziploc baggie)
  • Water

Meal # 5 – Workout Nutrition

Meal # 6 – Dinner

  • Another Big Salad or steamed vegetables prepared with a microwave steaming bag
  • BBQ – steak or chicken or fish or pork or lamb or….
  • 5 grams of Leucine
  • 1 Tbsp of Fish Oil
  • Water

TRAINING

I have designed a training program specific to his needs, injuries, muscle imbalances, etc…

But the basic design of the program is:

  • 3x per week total body HIRT workouts
  • 2x per week HIIT/Cardio workouts on his stationary bike
  • 1 x per week active rest – long walks with his wife, soccer with the kids, etc…
  • Dynamic stretching at each workout designed to correct imbalances & prevent injuries

THE RESULTS

As I mentioned above, the client has lost 5 lbs in the first week.

And while that certainly is good news, what really excites me is the fact that he has been perfect on his meal compliance.

He said that it was easy…EASY!!!

But, that was the first week. Let’s see how he does this week. I will report back on Sunday.

BTW, if anyone needs some help setting up a plan like this one, I would be glad to help.

[contact-form]

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HIRT Workout….No Equipment…..No Problem

August 20th, 2009

Not a lot of talk today folks.

Just a killer HIRT workout for those people who find themselves without any fitness equipment.

Superset # 1

1a. Speed Squats – 5 sets of 20 reps

1b. 1 Leg Deadlift – 5 sets of 5 reps per leg (moderate speed – feel the stretch)

Note – I prefer to do the negative/lowering portion of this exercise slower

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Superset # 2

2a. Body Weight Row – 5 sets of 8 reps (table, tree, swing set, railing, etc)

2b. Push-Ups – 5 sets of 5 reps

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Superset # 3

3a. Step Ups – 5 sets of 10 reps per side

Note – Use stairs or chair or bench to replace the bench

3b. Bodyweight SkullCrushers – 5 sets of 5 reps

Note – Use stairs or chair or bench instead of the gizmo used in the video

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Superset # 4

4a. Spiderman Lunge – 5 sets of 5 reps per side

4b. Hip Bridge – Dynamic – 5 sets of 20 reps

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The Rules

  • No rest between sets
  • 60 seconds rest between supersets
  • Workout lasts for 45 minutes. If (you finish all 4 supersets in less than 45 minutes…start over at superset #1
  • Mix up the order of the supersets from workout to workout.

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Print (pdf) version

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Fitness Equipment that Works: The G2 Fitness Mat

August 14th, 2009

g2 mAT

Last month I received an email from a representative of G2 Fitness telling me that you and I really needed to try out their fitness mats.

Right.

Normally, I delete those emails right away. You would not believe the amount of crap people want to send to you if they think you will promote it…..even in my teeny tiny little blog.

However, in the email, the rep mentioned that G2 fitness mats have a variety of stretches/yoga poses/pilates exercises printed on the surface of the mat.

Damn!

It was one of those smack yourself in the forehead , “Why didn’t I think of that” moments.

Simple idea. Anyone could have thought of it.

g2 yoga mat

Potential great upside for a beginner and a good reminder for the trainee who tends to “forget” to stretch.

So, I emailed back and one week later, the delivery guy dropped off 2 new G2 fitness mats at my front door.

And that same day, I took mats to some of my clients for beta testing.

The Results

  • The mats were well liked by all of my beta-testers.
  • The pictograms were easily understood by all of the testers.
  • All of the testers did more stretching than usual. Some felt that they needed to complete all of the stretches printed on the mat.
  • Most liked the thickness of the mat (Thicker than a yoga mat – thinner than the standard “gym” mat)
  • The stickiness of the mat was an issue. My clients who already use a sticky-foam yoga mat thought that the mat moved around when they changed stretches. The non-yoga mat testers never mentioned any issues with the G2 mat sliding around.
  • Most didn’t like that the mat folded up for storage instead of rolling up. They thought it was too bulky and was less convenient.
  • They all expressed concerns that the pictograms would fade with use.

My Conclusions

  • I liked the mat. As an experienced trainee, I didn’t really need the pictograms, but I think that for beginner/intermediate stretchers, this is a great tool. And I am jealous that I didn’t think of it first.
  • I like the thickness of the mat. Sometimes I find yoga mats too thin.
  • I like the fact that they have 7 different types of fitness mats – yoga, golf stretch, maternity, pilates, general stretch, ab fitness and back stretch
  • I had no issue with mat movement and I used it on a polished hardwood floor.
  • I also found the folded mat a little cumbersome. It wouldn’t be very good for traveling to my personal training clients. Luckily, G2 makes a roll-up version of their yoga, pilates , maternity, pilates, ab fitness and general stretch. Same dimensions 6′ x 2′ x 10mm.
  • Regarding the durability of the pictograms, G2 says that “testing has only gone for 1 year, so we can only guarantee forthat long, but there isn’t any sign that it won’t last for at least 5 years with regular use”.

Overall, I would have no problem recommending this product for any beginner/intermediate trainee looking to increase/improve their flexibility.

And that’s saying something, because I think most fitness equipment sucks.

So, if you’re interested, drop by the G2 website.

Disclosure – G2 sent me the mats free of charge. However, I made it clear that I would be 100% honest in my review of the product. And I was.

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The Glute-Ham Raise

August 10th, 2009

The Glute-Ham Raise is one of my favorite exercises.

And yet, whenever I do it in the gym, people stare at me like I just let one rip.

Little do they know, that the GHR is my secret weapon when it comes to:

  • Developing brutally strong hamstrings and glutes
  • Strengthening my core
  • Building my calves & spinal erectors
  • Improving the functional strength, mobility & flexibility of your entire posterior chain (lower back, glutes, hamstrings and calves)
  • And bulletproofing my hammies against pulls, sprains and tears.

Plus, to be honest, I kinda like freaking out my fellow gym members.

So, if you are the kind of person who enjoys strong, shapely, injury free hams & glutes, check out this Squidoo Lens about the Glute-Ham Raise.

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13 Training Mistakes You Need to Avoid

August 4th, 2009

Fitness training isn’t rocket science.

Good training & nutrition decisions produce good results.

Poor training & nutrition decisions produce poor results.

So, how come when I go to the gym this afternoon, I can pretty much guarantee that I am going to see a lot of intelligent, well-educated, gainfully employed people making some pretty stupid training decisions?

Maybe fitness training is rocket science?

Maybe I am some sort of fitness training genius.

albert-einstein

So, as a public service to all of the non-fitness-training genii out there, here is a list of some of the training mistakes I will probably see at the gym today.

Try and avoid them.

  1. Doing Cardio Training before Resistance Training
  2. Doing Static Stretching before Resistance Training
  3. adductor inner thighTraining Core before Legs
  4. Chugging a Gatorade while reading a book on the Exercise Bike
  5. Thinking that the Inner Thigh (Adductor) Machine is going to work some sort of magic.
  6. Ignoring your Weaknesses and over-training your Strengths
  7. Believing that Core Training is all about Crunches & Planks
  8. Training Body Parts instead of Body Movements
  9. Believing that you can Out-Train a Bad Diet
  10. Making chronic neck & shoulder pain worse by ignoring your postural muscles
  11. Thinking that Resistance Training will make you too big
  12. Thinking that Cardio training will make you too small
  13. Performing a one size fits all type of fitness program

And if you see yourself on the list and want to change your evil ways, feel free to comment.

I or one of your fellow readers would be glad to lend a hand.

Addendum

I just received an email from a quasi-famous strength coach/trainer to the stars telling me that I was an idiot for believing that cardio prior to resistance training is a bad idea.

Personally, I can’t believe that he took the time out of his day to tell me off via email (wouldn’t a comment have been quicker?) but I would like to thank him because it helped me come up with another fitness training mistake:

Dogma

Believing that one way of training is the 100% right and that all other methods are 100% wrong.

Whether it’s hardcore cardio junkies or Crosfitters or bodybuilders of Yoginis, being close minded to different training methods seems prety stupid to me.

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