I am speechless… in all my years as a personal trainer, this is the funniest thing I’ve ever seen on a treadmill. If you are gonna go to the gym you better rock the treadmill like this! Enjoy…
This is How You Use A Treadmill (MUST SEE!)
29 04 2010Comments : 6 Comments »
Tags: Exercise, Fitness, Just for Fun, Treadmill
Categories : Equipment, Just for Fun
Exercise of the Week- Bent Over Row
28 04 2010The bent over row is one of my favorite pulling exercises. All you need is a dumbbell and something to lean on and you have yourself a great back exercise.
The biggest mistake I see with this exercise (especially with you ladies) is not using enough weight. The back is a group of very strong muscles and can pull plenty of weight. Don’t waste your time going through the motion while using too little weight. I use a range of 8-12 repetitions to help me judge how much weight to use. If you can’t do 8 reps then the weight is too heavy. If you can do more than 12 reps than the weight is too light. Use this simple principle to fine tune the resistance of any exercise.
In the video you’ll notice I am standing with both feet on the floor. Most people I see doing this exercise are kneeling on a bench. In the kneeling position you eliminate the need for your abs, low back, hips and legs to do any of the week. In the standing version you use all those muscles as well as the large back muscles. Plus you use your biceps during any pulling exercise so this is a very effective movement. You’ll also notice I lean on a ball. You can lean on anything that requires you to get into a nice bent over position so you can pull the dumbbell in line with gravity.
Another key to doing this exercise correctly is spine position. Notice I keep the natural curve in my spine as I bend over. You should never round your back. Rounding your back puts high stress on your vertebrae and can wear down your back over time. Grab a heavy weight, get into a nice stable position and exercise your back at home.
Comments : 1 Comment »
Tags: Back, Bent Over Row, Dumbbell, Exercise, Exercise of the week, Fitness
Categories : Exercises
My First Product Review! Birdie Ball
26 04 2010
Birdie Ball - Best Practice "Ball" Ever?
This weekend I received my newest golf toy- the Birdie Ball. The Birdie Ball is a plastic cylinder about the size of a golf ball- their website describes it as a napkin holder, which is exactly what it looks like. However, this odd-shaped object feels and behaves like a golf ball when hit except it only travels about 40 yards.
I was a skeptical when I ordered my set. I got the “Back and Forth Special” which comes with 24 Birdie Balls and two strike pads. The strike pads are plastic sheets you use to hit the balls so you don’t damage your lawn. The strike pads give a little when you hit to mimic the feel of taking a divot. I don’t think it accomplishes this but it does a great job of allowing you to hit under the ball and is very forgiving for beginners.
I took my set out Saturday morning and hit a few pitching wedges and I was amazed. The Birdie Ball flew high off my club and started to slice, which is usually what happens with my real swing. Because I was able to see the slice, I adjusted my swing and was soon hitting them straight. When you hit one clean they make a pleasing humming sound which only adds to the fun. My neighbors were curious and came over to take a look. Their kids couldn’t wait to give it a try and had a blast for 30 minutes hitting the Birdie Balls.
On Sunday, the weather was nice so the family was outside. My wife and I lined up side by side, picked a target and spent about 30 minutes chipping to a target on the other side of the yard. We had much more fun than if we had gone to the driving range and this was in our backyard!
I have a hitting net in my backyard but you don’t get much feedback from hitting golf balls into a net. The Birdie Ball will slice and hook and I hope to one day learn to fade and draw it on command. You can truly learn from this product and I hope in my case improve my game. I highly recommend this to anyone interested in golf or anyone looking for a gift for the golfer in their life.
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Tags: Birdie Ball, Exercise, Fitness, Golf, Golf Training, Practice
Categories : Equipment, Just for Fun, Relaxation
What are you reading? (and what I’m reading…)
24 04 2010I always try to stay up to date with fitness and nutrition info. I like to surf the web for new ideas- especially the sites in my blogroll… I read journals from the medical, fitness and nutritional fields to get a good mix of information. I go to conferences at least once a year to hear the best speakers in their field speak. But I always come back to books for a good bit of my information.
I’m a library nut. If I find a book that interests me I immediately jump online and see if my library has it. If not, I request it from another library and in a few days it’s delivered. I’ve saved so much money by doing this. If I hate a book, I’ve lost nothing and if I love it then I can go out and buy it.
I plan on building a recommended reading list for the site but I’m starting small and just mentioning what I’m currently reading. I encourage you all to post your favorite books about fitness, nutrition, wellness, etc. so we can learn from each other. So without further ado:
A great nutrition book that dispels diet myths and covers all aspects of eating. The information is scientifically based and the recommendations are easy for anyone to carry out.
Written by the coach of Annika Sorenstam, this golf book approaches the game from a more mental approach than others I’ve read. There is great discussion on planning before, during and after a round and some of the best practice routines I’ve ever come across. I can’ t wait to get to the driving range and try the drills.
A look at how everyday people turned their normal lives and careers into extraordinary ones. The author shows 3 similar traits that these successful people share with one another and how you can make similar changes in your life.
Remember- suggest some of your favorite reads!
Comments : 1 Comment »
Tags: Books, Exercise, Fitness, Nutrition
Categories : Behavior Change, Just for Fun, Nutrition
Use Your TV For Good.
20 04 2010
I know most us will plop right down on the couch after a hard day at work, turn on the tv and veg out. Why not use the tv as a tool to really help you use all that pent-up frustration? Almost all cable providers now offer some type of free exercise programming. I found this website that shows some of the options in my area: http://www.exercisetv.tv/on-demand.
Everyone can find something to try with this service. There are options for all fitness levels and many different exercise options. I tried a short beginners yoga class recently and it was just what I needed. The video was a quick, morning “help you get out of bed” class. Nothing too strenuous which is perfect since I am not a morning person. Some of the other options are Pilates, dance, intervals, abs and walking.
Boredom is a workout killer so look into some of these videos. It might spark an interest in something you never knew you enjoyed. Even if you are happy with your current workout the you can get better results by varying your workout. Give it a try- it’s free. What do you have to lose?
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Tags: Exercise, Fitness, Intervals, Pilates. TV, Yoga
Categories : Exercises, Just for Fun, Motivation
Marathon Monday
19 04 2010
Happy Patriots’ Day and Marathon Monday to everyone! It’s a fun day for Boston sports. Unfortunately, the Red Sox already lost today but we have the Bruins playoff game tonight to look forward to. The real amazing event for me today is of course the Boston Marathon.
We saw Kenyan Robert K. Cheruiyot break a course record this year and finish with a time of only 2 hours, 5 minutes and 52 seconds. I calculated his pace to be an average of 4:48 minutes per mile and his speed to be about 12.5 miles per hour. I am blown away that anyone can keep up a pace like this for the 26 miles.
Athletes continue to push the limits of their respective sports and in turn motivate others to test their limits. 63 years ago the world’s best marathon time was 2:25:39. Each year runners would push themselves to better this time. This is pure competition at its best. If you asked runners in 1947 if it was possible to run a marathon in under 2 hours and 20 minutes they would have taken you to an asylum. Now elite marathoners are knocking on the door of sub 2 hour 3 minute marathon. (The fastest marathon time recorded is 2:03:59 ran by Haile Gebrselassie in Berlin)
The sub 2 hour 3 minute marathon time is hotly debated in marathon circles. Can it be done? Is it physically impossible? You need the right runner, on the right day on the right course to even have a chance. The best of the best running these races very rarely get near a 2 hour 4 minute mile. Many people people think that we won’t see a 2 hour 3 minute marathon in our lifetime. I take a more optimistic approach. I believe that we as humans love a good challenge and the best in the world will continue to push each other to unthinkable achievements. Us mere mortals can sit back and watch these super-athletes push their bodies to places we can only dream about.
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Tags: Athletes, Boston Marathon, Fastest Times, Motivation, World Record
Categories : Just for Fun, Motivation
Do What You Love.
14 04 2010
Rolling Down the River....
Exercise doesn’t have to be a struggle. Find something that you love to do and do it. Do you like to run? Put on your sneakers. Like to bike? Pump up your tires and ride. Hike, play, golf, kayak, walk, it doesn’t matter. If you enjoy it you will do it.
I found my rollerblades while cleaning my basement this weekend. Unfortunately, I didn’t get to finish yet so the home gym is now a giant storage area until I can put it back together. Anyway, I found my rollerblades and dusted them off. The timing for this is perfect.
I am a hockey nut. I played from the time I was young all the way to college. I still play any chance I get. To me, there is no better workout. The NHL playoffs start tonight so hockey is really on my mind lately. Couple this with the fact that I haven’t seen my rollerblades all winter and you get part of my workout today.
I went for a long skate down the Charles River and back during my lunch break (my work is across Storrow Drive from the River which is convenient). I got to leave work, get out in the sun and really enjoy burning some calories. I always use my iPod for cardio but I left it at home today and do you know what? Usually I would be miserable but because I love to skate, it didn’t matter. If you asked me to get on a treadmill without music I might shoot myself.
So if you want to be more active and do it consistently start doing the things you love. Or maybe the things you used to love but maybe have forgotten about.
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Tags: Cardiovascular, Exercise, Fitness, Rollerblade
Categories : Behavior Change, Exercises, Just for Fun
Don’t Diet!
12 04 2010
Diets don’t work. Well, let me clarify. You can lose weight with almost all diets initially. However, you will not maintain that weight loss. Diets are too rigid, too limiting. Failure is one slip away. Going on a diet implies that, eventually, you will be getting off that diet. And when you get off the diet, the weight will come back.
A better plan is to make a lifestyle change. Change the way you eat and you can change your body. Plan on eating smaller portions of the food you love instead of eliminating them. Decide to make better food choices more often. If you want that ice cream you love, go ahead and have a little…. and only occasionally.
Researchers study all the popular diets and find that most work for weight loss in the short-term. There are a number of reasons for this: Calories are restricted when you are on a diet. You are more aware of what you are eating when on a diet and make better decisions about what you eat. Diet and exercise often go hand in hand. If you are eating well, you may be more active. Studies also show that there are no clear winners when looking at all the popular diets of today i.e. Atkins, South Beach, etc.
So what should you do? Start with eating smaller portion sizes. We are eating way too much as a country. Once you get that under control, look at what’s on your plate. Try to eat lean proteins, healthy fats, and vegetables with every meal. Try to eat more frequently so hunger doesn’t build up to the point starvation. Limit processed foods. Get moving- make sure exercise is a part of your new lifestyle plan.
Notice the last paragraph is just guidelines, not a strict list of what to eat and what not to eat. Guidelines are easier to follow and allow some flexibility of your food choices. Try to follow these guidelines until they become habits and you will see positive changes in your life.
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Categories : Uncategorized
How Well Do You Move?
9 04 2010The part of my job I enjoy the most is assessing how well people move. When I first meet a client, I take them through a movement screen. I simply ask the client to do a series of movements and I watch for the areas that they struggle with. By seeking out the movements a person has trouble with I can tailor their exercise program to specifically target their weaknesses. As mentioned in my post “Avoid Bad Personal Trainers“, be wary of trainers who don’t assess how you move.
I’ve taken a video of my brother as an example. He visited on Easter and told me his knees and hips were bothering him. I asked him to do an overhead squat test. For this test you simply hold your arms straight above your head and do a deep squat. There are a number of things I can discover from this test. I’m looking to see how your ankles, knees, hips back and shoulders all move during the test. The exercises I prescribe all depend on what happens during the test. Here is my brother’s overhead squat test (side view):
I see a number of things going on here but the most notable things are my brother’s excessive forward lean and his arms dropping forward. By just watching him squat in this position I know we have to strengthen his core and his upper back. I prescribed him a number of exercises and if he does his homework I hope to have an updated video of him performing this movement better. And more importantly I want his hips and knees to feel better!
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Tags: Assessment, Hips, Knees, Movement Screen, Overhead Squat Test, Squat
Categories : Exercises
To Supplement or Not to Supplement…
7 04 2010
I think everybody can benefit from some type of supplement. However, I am very reserved in what supplements I recommend to people. I do my best to read the scientific literature and get as much information as possible before I decide to put my stamp on something.
There are some basic supplements that I think everyone should consider:
Multivitamins- very few people, if any, get enough vitamins from their food. Vitamins play a key role in all the body’s processes and their importance shouldn’t be underestimated. Vitamin deficiencies can cause a host of problems in every part of your body. A daily multivitamin should help keep your body running near optimum levels.
Fish Oil- I know everyone is looking for a magic pill and this might be the closing thing to it. The benefits of fish oil are numerous here are a few:
- Protects the cardiovascular system from cardiovascular disease
- Improves metabolism and body composition
- May reduce the risk of some cancers
- Helps preserve memory
- Helps preserve healthy eyes
- May alleviate symptoms of depression
- May help with ADD and ADHD symptoms
Just like the vitamins very few of us get enough healthy fats from diet alone. Using a fish oil supplement is a sure way to reap the benefits provided by the healthy fats.
Protein Supplement- Protein makes the list for the same reasons as the last two items. Most of us do not get enough protein from diet alone. This is especially true for highly active people whose bodies need more protein to function optimally. Protein is a major player in all the body’s systems and is especially important for recovery and muscle growth.
I like to use a protein powder mixed with water or milk as a pre or post workout drink. If I haven’t eaten anything before a workout a shake drunk before or during exercise will give me the fuel to get through the workout. After a workout the protein is used to replenish the energy stores burned during my activity. I find a shake is a quick and easy way to deliver the protein to the body. How often do you have the time to eat a quick chicken breast right after a workout?
Keep in my mind I am making these recommendations based on someone who is active and is eating somewhat healthy already. They are called supplements for a reason. You should be using these as a supplement to healthy habits. Also keep in mind that supplements are an unregulated industry and you should be careful what you are buying. Look for well-known brands or products that have been tested and proven to have the ingredients that are listed on the label.
And now hopefully you can answer the question… to supplement or not supplement?
Comments : 7 Comments »
Tags: Exercise, Fish Oil, Fitness, Nutrition, Protein, Supplements, Vitamins
Categories : Nutrition
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