The Best Pre-travel Workouts For Flights And Road Trips

20 Oct

The best exercises to do before/during flights and road trips are as follows:

1. Perform the following body weight circuit (3X12).

  • Body weight squats
  • Pushups (modified pushups if you cannot do regular pushups)
  • 1-arm water bottle rows
  • Planks

2. A few types of stretches and other workouts, with details on why it’s beneficial for travelers long car and plane trips

  • Child’s pose to stretch the back
  • Cobra to stretch the hip flexors
  • Cat and Camel poses to stretch the torso and the upper back.

3. How far ahead of time they should do the workout?

  • One should perform these exercises about 45 min prior to the trip and the stretches about 20 min prior to the trip.

4. How does it help with your overall health?

  • These exercises will help build muscle and burn fat calories while sitting on long trips. The stretches will not only increase flexibility, but they will also help prevent back pain.

Are you ready to #finishitwithfinishfit?

 

 

What Are The Best Exercises For Shapely Shoulders?

14 Oct

A “Complex” involves 2 or more exercises, there are no rest periods between the exercises, and the training load is the same for each exercise. You only need one piece for equipment to perform complex. In a Succession complex, you complete a set number of reps for each exercise before moving on to a different complex (as opposed to a “Sequence Complex”).

Here is my favorite “Shoulder Succession Complex” for building shapely shoulders:

Dumbbell “Arnold Press” to dumbbell “Shoulder External Rotation” to dumbbell “Reverse Fly”. The reason why I like this shoulder complex is because it targets are 3 major shoulder muscle groups. The Medial Deltoid (Arnold Press), the Anterior Deltoid (Shoulder External Rotation), and the Posterior Deltoid (Reverse Fly). This complex also eliminates the need to use other types of equipment such as cables or machines.

Are you ready to #finishitwithfinishfit?

My Favorite Thigh Exercises!

6 Oct

1. Name of thigh exercise: Band Walks

-Why I like it? Because it’s simple, highly effective, and can be done anywhere. One can increase or decrease the resistance by simply changing bands.

-Step-by-step instructions:

  •  Stand with your feet shoulder-width apart and the tubing or band around your lower thighs.
  • Slightly squat and slowly step out to one side, keeping your core engaged and toes straight ahead.
  • Repeat stepping to one side or the other as directed.
  • Variation: Step forward and backward at 45 degrees.

2. Name of thigh exercise: Inner Thigh Stirring

-Why I like it? Because it can tone and firm the inner thigh muscles without making them look bulky. Best of all, you don’t need equipment to perform the exercise.

-Step-by-step instructions:

  • Lie on one side propping your head up on one hand with your bottom leg straight and your top leg bent with your foot on the floor in front.
  • Raise your bottom leg up straight as high as you can, rotating the leg forward, making small circles.
  • Reverse the movement making small circles in the opposite direction.

Are you ready to #finishitwithfinishfit?

What Is The Versa Climber?

22 Sep

The Versa Climberis used by LeBron James, Lady Gaga, Stephan Bonnar, Peyton Manning, Jennifer Aniston, Hillary Duff, etc.

-How to use:

The versa climber has 2 permanent factory pre-set options. They also comes with or without a seat.

  1. Contra – Lateral Movement Pattern (Cross-crawl): Contra-Lateral Movement Pattern (Opposite left arm right leg up, right arm left leg go up at the same time). It is the same movement pattern we use in while we crawl and walk. This helps strengthen the intrinsic core muscles and obliques. It also helps to integrate the nervous system with all the other systems in the body.
  2. Standard – When you climb a ladder, the hand that moves up a rung is followed by the foot on the same side of the body. The same sides climb up and down at same time in a side to side motion. It is similar to how baby’s crawl.

Both can be done with or without a seat to make it load bearing, partial load-bearing, or non-load bearing. You can use a polar heart rate monitor to track calories and heart rate.

The arm position can also be adjusted to accommodate taller or shorter individuals.

Some movement patterns are as follows:

  • Mid-Length: Similar to “walk” or “jog. About “6” to 8″ range.
  • Full-Length: Long strides, as high as you can reach. Within the 7″ to even 17″ range.
  • Double-Ups: 2 strides mid-length, followed by 2 strides full-length.
  • Sprint: All-out movement at mid-length.
  • 4X4: All 4 strides mid-length, followed directly by 4 strides full-length.
  • Rip: Long explosive full-length strides. Short and long strokes can be mixed with fast speeds and resistances.

It can be used in sprints or circuits (i.e. complete 2 min climb followed by Turkish Get Ups).

As a general rule, a 5% increase in training heart rate is recommended every 4-6 weeks

-Benefits:

The Versa Climber is one of the best total body, non-impact, vertical trainers. It allows for cardio without the toll to the knees that often comes with high impact cardio (like running). A higher resistance setting makes the Versa Climber a more slow-paced, strength-building machine, whereas minimal resistance makes it more cardio-focused.

It engages all the major muscle groups that are used in grappling, boxing and jiu-jitsu — something a treadmill cannot do. It allows for circuits that are hugely explosive in short bursts.

It helps strengthen weak glutes and weak spinal erectors. The machine only moves as fast as you do so unlike a treadmill there’s no lag time to speed up which allows for a more intense anaerobic workout.

The Versa Climber burns more calories than a treadmill per minute.  A 20-30 minutes workout can burn more calories (600-800 calories) than many 60-minute class.

It forces you to use both your lower and upper muscle groups, without putting pressure on your joints.

-Who they might be right for:

It’s Important for functional movement (Quadruped Diagonals). Being on all fours allows for reciprocal patterning. It works the inner core (multifidus, ta, pelvic floor, the diaphragm). Climbing increases intensity of Quadruped Diagonals. It allows for full weight bearing, partial weight bearing, and almost non-weight bearing functional patters. So, it allows for older clients or rehab-patients to achieve full hip extension (either in seated or standing position) that they cannot normally get from recumbent and stationary bicycles.

Those with knee injuries (i.e. ACL or MCL injuries) can exercise with little risk by doing non-load bearing exercises (seated) or by doing partial load bearing exercises (getting on and off the seat).

Athletes can use it to improve their VO2-Max (3 min sprints with 12-in steps).

The average person can use it to improve their strength or cardiovascular system.

When we crawl, walk, climb, and run our opposite limbs work together. It is through this cross-patterning or contralateral limb movement that the left and right hemispheres of the brain communicate. When this happens the brain becomes more efficient, we can think more clearly, and we can achieve better reflexive strength and control.

Are you ready to #finishitwithfinishfit?

Eating Healthy And Avoiding Weight Gain While Eating On A College Meal Plan

8 Sep

Here are some simple tips for eating healthy and avoiding weight gain while eating on a college meal plan.

  1. Pick the protein first. Is there grilled chicken breast, lean beef, shrimp tuna, beans, etc.? Pick a healthy protein first and then add the veggies. Substitute a side salad for fries or baked potatoes.
  2. Choose your veggies second: Is there a salad? Veggies and dip? First, pick your protein, then add your veggies. You can often get chicken breast or fish etc. on top of a salad. Avoid croutons and heavy sauces on your salads.
  3. Pick healthy side dishes: Often you can assemble a pretty good meal from a few side orders, such as a single egg or a cup of fruit.
  4. Reach for healthy appetizers:  First, assume the portions will be big. So get a small item or two instead of pasta or a platter ribs.
  5. Avoid the sweets: Reach for an orange instead of cookies to satisfy your sweet tooth.
  6. Choose soups over carbs: Pick soups instead of pastas and spaghettis. Soups can help you stay satiated without the added calories.
  7. Last but not least, exercise at least 3x/week.

Are you ready to #finishitwithfinishfit?

Should I Join A Group Fitness Program Or Not?

25 Aug

Group fitness classes are more popular than ever. Here are the pros and cons of this type of workout:

Pros:

  • People who sweat together stay together. Group fitness classes bring an element of camaraderie and competition that helps people stick to their fitness program.
  • Generally, you’ll work harder that you would on your own.
  • You’ll end up doing exercises that you might not have thought.
  • You’ll get good full body exercises that will work not only your muscles but also your cardiovascular system.

Cons:

  • The exercises will be more general and not custom to your needs.
  • The instructor may not be able to correct your form during each exercise.
  • You might perform exercises that may actually cause harm (especially if you have any previous injuries).
  • You probably won’t have someone track your results and give you nutritional guidance as you would with a personal trainer

Are you ready to #finishitwithfinishfit?

Tired Of Doing Sit-ups and Crunches? Then Give This “Water Bottle” Core Workout A Try!

18 Aug

It’s not always easy or affordable to buy a weight set. So, here are 3 alternative “Water Bottle” exercises you can do at home without the need to invest in fitness equipment:

  1. Plank weight transfer: A plank is an isometric core exercise. You lay prone and you hold your body off the ground using your elbows without piking your glutes or sagging you back. Then, you transfer a bottle of water from one side to the other using opposite arms. So, the left arm takes the bottle of water that is placed next to the right arm and transfers it to the left side and the right arm does the exact opposite. This works the deep core muscles including the transversus abdominis which in turn allow for creating a more defined rectus abdominis. Perform 8-12 reps per side.
  2. Side plank arm reach: This works your obliques and lower back erector spinae muscles. Basically, you lay on your left side, raise your hips from the ground using your left elbow as you hold your right arm towards the sky. Then, you pivot your right arm under your body and cross it over to the opposite side (as you hold yourself up on you left elbow) and then return your arm back to its original position. Perform 8-12 reps per side.
  3. Water bottle Russian Twists to Jack Hammer: This works the transversus abdominis, rectus abdominis, and the internal and external obliques. Sit with your legs bent at the knee. Lift your legs and twist your torso left to right while you hold the water bottle parallel with the floor. Then, extend your water bottle back towards the floor and extend your legs away from your body without touching the ground and return them both back to their original position (for the Russian Twist). This completes one cycle. Perform 8-12 reps.

Are you ready to #finishitwithfinishfit?

What Are The Benefits And Cons Of The Paleo Diet?

11 Aug

An often misunderstood piece of the Paleo diet is in the use of standard cuts of meat instead of organ meats, bone broth and other collagen sources (which should in fact be included in the Paleo Diet).

-How would you define it?

If the caveman didn’t eat it, neither should you.

-What can you eat on the paleo diet?

  • Fruits and Vegetables
  • Healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat
  • Lean Meats
  • Seafood
  • Nuts & Seeds
  • Healthy Fats

-Who does it benefit?

It benefits those looking for Improved blood lipids, weight loss, and reduced pain from autoimmunity

-What are the pros and cons of this diet?

  • Pros: It will remove the foods that are at odds with your health (grains, legumes, and dairy)  and it will also increase the intake of vitamins, minerals, and antioxidants. Basically, anyone trying to get healthy and lose weight would benefit from this diet. It can reverse the signs and symptoms of insulin resistant, Type 2 diabetes. And, it can help fight against autoimmunity (a process where our own immune system attacks “us”)
  • Cons: 1) its expensive 2) You don’t eat grains or dairy which may be good for your health 3) Could be difficult for Vegetarians since it excludes beans. 4) It would be hard to get all the necessary carbs (i.e. an athlete needs about 3-6grams/Lb of body weight).

-Is it effective?

Yes! 1) You are more likely to eat a healthy diet without additives, preservatives, or chemicals. 2) You can get lots of Iron from the red meat. 3) And you will notice greater satiety (hence, greater weight loss) due to the increased# protein intake.

Are you ready to #finishitwithfinishfit?

Use Your Pet To Catapult Your Fitness Program And Help You lose weight

5 Aug

There’s nothing like working out with your pet. Here are 10 Specific exercises you can do with your pet so you can both shed extra pounds and get in shape.

  1. Figure 8 –  Move your treat around your leg in a figure 8 format as you pass the treat from the left to your right arm and back.(Similar to a kettlebell figure 8 exercise). Here you’re working our quads, glutes, and obliques.
  2. Plyometrics (Jumping Jacks with a treat) – Jump up then down and touch the ground in front of pet and the jump up again. This works power, speed, agility, and it exercises your heart and quads.
  3. Core – (Superman to Banana) – Lie on belly lift arms and legs up while you hold treat. Turn around on your back as you lift arms and legs up. This works your core and Erector Spinae Muscles.
  4. Core (Bird Dog) – Hold treat as you extend opposing limbs. The elbow of the right hand touches the knee of the left leg and back. Alternate limbs. Your pet should follow you as you hold the treat. This works the core stabilizers.
  5. Core (Plank treat transfer) – Transfer the treat from the right side of the ground to the left side using your left arm and then from the left side to the right side using your right arm as your pet follows you. This is similar to the “plank weight transfer” exercise (using a dumbbell).
  6. Agility – Run agility course with your dog. This is a great way to do calisthenics and cardio at the same time.
  7. Walking with your pet – But everyone knows this one. J
  8. Squats- Hold your pet as you squat down and then back up. This works your quads and your glutes.
  9. Deadlifts – Hold your pet and bend at the hips as you reach down and the push through the heals and glutes as you come up. This works your hamstrings, glutes, and lower back.
  10. Do Schutzhund (Obedience, protection, and tracking) with your dog. Holding the sleeve for bite work can strengthen your upper body muscles, tax your cardiovascular system, and raise your heart rate for fat loss.

Are you ready to #finishitwithfinishfit®  ?

 

Exercise Boosts BDNF’s Which Spark Creativity, Productivity, and Physical Inertia!

28 Jul

I train many executives and CEO’s that are pretty worn out by the time they get to me. They have high pressure jobs that require mental acuity for long periods of time. Most of us can stay focused for a 2 or 3 hours at a time. But it’s an entirely different story when you have 10,000 employees and managers demanding your attention all day long.

Physical fitness releases endorphins in our bodies which boost how we feel; an affect most executives try to get from “coffee”. It also boosts brain power by creating new brain cells (aka neurogenesis) that improve overall brain function. Some studies even suggest that exercise can boost brain-derived protein (known as BDNF) in the body which is believed to improve decision making and clarity of thought.

Regular exercise also sharpens memory and ability to learn new things by increasing cell production in the hippocampus (which controls learning and memory).

Are you ready to #finishitwithfinishfit®  ?

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