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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?

5 Simple Steps to Lose Body Fat

4 Jul

If you are carrying around some extra weight like most of people, you know all the reasons why you should take the weight off. It will decrease the stress on your heart, reducing the chance of heart disease, cancer, and diabetes. You’ll feel better, look more attractive, etc.

There are thousands of reasons why, but it can be a real pain to finally get that body fat off. You push really hard, make a little progress, get side tracked, and “Bam” you’re back where you started; only heavier. Or, your try yet another diet to lose the extra bounds.

It’s maddening. Stop that hassle! I have put together 5 simple steps to actually lose body fat and keep it off. These steps can be applied to anything, but we are focusing on fat loss here.

1. Know what you want and how to get there
2. Know where you are and how to overcome your weaknesses
3. Track your results and keep a daily food and exercise journal
4. Make changes to your plan as needed.
5. Keep yourself accountable by getting a workout partner or a personal trainer

Now all your extra body fat will effortlessly melt off. Sure it will! A simple list of 5 items is not going to do it, so let me explain the intricacies of these items and where the hang up normally occurs when applied to losing boy fat.

1. Know what you want and how to get there

This one is simple. Most people that want to lose body fat have an idea of how many pounds they would like to lose or how they would like their body to look.

I think we can safely say if your body started looking the way you wanted it, you would know, even if you didn’t have it completely mapped out and detailed.

However, its not enough just to know how what you want. You have to have a game plan and you need to track your results to see if your plan is actually working or not.

2. Know where you are and how to overcome your weaknesses

This is where most people fail. It is almost always overlooked and is the number one reason for the up and down Yo Yo effect we experience with body fat. We are unhappy with how our body feels and how it looks and it is painful to zoom in and get an accurate picture of where we are. Unfortunately, we have to know where we are, to be able to accurately judge the results we are getting.

You are on a trip to Point Loma, San Diego, CA. You would like to start your trip from Phoenix, Arizona, but you really don’t know where you are. No problem. You get an Arizona/California map and find that a simple 6 hours trip west on interstate 8 will get you to Point Loma, San Diego, CA.

5 hours later, you have no clue where you are and it is definitely not warm San Diego. You feel defeated and you want to give up! Do you blame the car? The stupid maps? San Diego? Yourself?

Now what if I told you, you were actually in New Your City, not Phoenix, Arizona. A 5 hour car ride west from New York City will never get you to San Diego.

If you took the time to accurately find out where you were, you would have been able to choose the appropriate means to get to San Diego and have an expectation as to how long it would take.

This is the same with fat loss and our personal physical condition. In our minds, we think we are starting in a different physical condition then we really are. When the results don’t follow the illusion in your mind, we get upset.

 

3. Track your results and keep a daily food and exercise journal

This is conceptually simple. If we have no clue as to WHAT we are doing, how do we know what is working? It might be a simple to do, but is also simple not to do. In the end, most people never track their results.

 

4. Make changes to your plan as needed.

We love to do this one. We have it hands down. It is like step 1 of knowing what you want. We try the new diet, the super crunch machine, and the cardio dance power energy yoga fat burner class.

We might be great at changing it up, but without knowing where we are starting from and a history of tracked results, we have no clue as to what we should change or even which direction we should go.

 

5. Keep yourself Accountable by getting a workout partner or a personal trainer

No, not accountability! That is an evil word. I don’t want someone to know what I am doing, or more importantly what I am not doing.

So, why do we resist accountability, your secret weapon to fat loss? Because it works! If you know someone is going to be watching, you would follow through or at least feel very uncomfortable not following through.

Accountability when used wisely is the ultimate turbo booster to your weight loss. Since you are going to be accountable anyway, you might as well get something out of it.

Using accountability up front, you can achieve the body of your dreams. If you let your body hold you accountable, it will throw on fat in places you don’t want it to be.

The biggest obstacle to fat loss is not taking any action. It doesn’t matter how good the plan is, it is worthless if you don’t follow it. So what do I do now?

One of the best ways to stay accountable is by hiring a personal trainer. A personal trainer will hold you accountable to your goals by regularly checking you body fat and weight to make sure you’re on track.

Another great way to stay accountable is to have a workout partner. You can motivate each other help keep yourselves accountable to completing your workouts.

First and foremost get Accountable.

Forward this article to someone you respect and care about and tell them I want to be accountable to finally taking off my extra pounds. When they agree to support you, start working through Steps 1 – 5.

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