Exercise of the Week: Medicine Ball Circuit

23 06 2010

Stressed Out? Try this medicine ball circuit!

We all have stressful days, weeks or even months occasionally and this week has been a challenging one for me.  So I’ve decided to share with you one of the best stress reducing exercise circuits that I know.  The circuit has 3 separate exercises done back to back for a full body workout that really gets your heart pumping.

Here is a breakdown of the circuit:

  1. “Medicine Ball Chest Pass”- a big long name for throwing a medicine ball against a wall.  Pretty good stress reliever.
  2. “Rotational Throw”- still throwing the ball against the wall but now with a twist.  You can pick up the pace with this one and work out some aggression.
  3. “Medicine Ball Slam”- just like it sounds.  Slam the medicine ball into the ground as hard as you can and repeat.  There would be far less stress in the world if everybody tried this exercise when they were angry.

This circuit is great for everyone but is very beneficial for athletes.  Every athlete needs some type of power, speed or explosiveness.  This medicine ball circuit trains these qualities in all the different planes of motion.  So whether you are just trying to burn some calories, train for your sport or just burn off some stress, throwing a medicine ball is just the exercise for you.


Comments : 2 Comments »
Tags: , , , , , ,
Categories : Equipment, Exercises, Just for Fun, Relaxation

Product Review: P90X

17 06 2010

P90X Package

As you can tell from this blog, I am a huge fan of working out at home.  So I love any product that adds some variety to my at-home workouts.  P90X is such a product.  I bought it about a year and a half ago and was really impressed with the entire product.  This program is the reason I built my own pull-up bar in my basement.

I haven’t used P90X in a while so I’ve decided to dust it off and give it another go round.  I’ll be sure to describe the workouts in the blog to give you all an idea of what the program is all about.  Basically, the program comes with 12 DVD’s that work all your different muscle groups with incredible variety.  The workouts include strength training, core work, flexibility, yoga, kickboxing and many more.  I especially like how the program covers all aspects of fitness.  I can’t say I agree with all the exercises or workouts but overall they put together a well-rounded program with enough variety to keep boredom at bay.

The program also comes with a nutrition plan and online support which are key components to any successful lifestyle changing program.  You do need some equipment to do the entire P90X program: a variety of dumbbells, a pull-up bar, rubber tubing, yoga mats and blocks and of course a bit of space to do the exercises.

The first workout is called Chest and Back.  During this workout you alternate between push-ups and pull-ups.  There are many varieties of each exercise but the basic premise is push then pull and repeat.  You do mix in a few dumbbell exercises like bent-over-rows or band pulls to round out the workout.  You are left with a puffed out upper body and arms hanging by your sides.  I forgot to mention that on most days you have the option to end your workout with a 15 minute ab workout called Ab Ripper X.  This is a tough 15 minutes that will leave your midsection crying.   Look for more reviews and descriptions of all the workouts in the near future.


Comments : 1 Comment »
Tags: , , , , , , , , ,
Categories : Behavior Change, Equipment, Exercises, Just for Fun, Nutrition

The Pipes of Bunker Hill

15 06 2010

"Don't Fire Until You See the Whites of their Eyes!"

Happy Bunker Hill Day!  Well almost… Bunker Hill Day is officially celebrated on June 17th every year in Suffolk County Massachusetts but the parade in honor of the Battle of Bunker Hill is held on the weekend prior.  So this weekend, me and the boys from the Bunker Hill Pipe Band marched to remember those who died in one of the earliest battles of the Revolutionary War.

I ripped the above picture from the Boston Metro… out of all the bands in the parade and we got picked!  I’m tucked way in the back right but still a great picture if I do say so myself!  Here are a few more of us:

All that marching was a decent workout- my calves are still sore from all that walking and I’m nursing a mean blister on the bottom of my foot.  No one ever said piping was easy!   For those of you want more information on this historic battle check out this link from Wikipedia to learn more about the Battle of Bunker Hill and get your history lesson for the month!

I also played a little golf this weekend with some friends in the rain on Saturday.  My lessons and commitment to practice are really paying off this year as I am breaking 100 consistently now.  With all this activity I’ve had little time to post anything to the blog so I’ll be working overtime this week to get some good content up.

All that good content will have to wait one more night minimum because I’ve got to go watch the Celtics play game 6 of the NBA championships.  Go Green!


Comments : 1 Comment »
Tags: , , , , , ,
Categories : Just for Fun

What’s Your Workout Playlist?

10 06 2010

What do you listen to?

Ever since my high school sports days, music has played an important role in motivating me to move.  I remember all the songs we’d play in the hockey locker room before a big game to get us pumped up.  I still listen to most of these songs during my workout today!  The right music inspires me to push a little harder or run a little farther.  It can take your workout to a higher level or just help you to get through it.  Music is such a personal choice- I’m curious to hear what you listen to during your workouts.  Here’s my top 5 hockey locker room songs in no particular order ( and all with awesome old school videos!):

  1. Black Betty by Ram Jam
  2. Thunderstruck by AC/DC
  3. Crazy Train by Ozzy Osbourne
  4. Welcome to the Jungle by Guns N’ Roses
  5. Eye of the Tiger by Survivor

And a list of more current songs that get me moving:

  1. Bleed It Out by Linkin Park
  2. I Gotta Feeling by Black Eyed Peas
  3. Break Your Heart by Taio Cruz featuring Ludacris
  4. 1901 by Phoeniz
  5. New Shoes by Paola Nutini

Now that I’ve shared with you it’s your turn…. what’s on your playlist?


Comments : 1 Comment »
Tags: , , ,
Categories : Behavior Change, Just for Fun, Motivation

Poisoned Protein?

6 06 2010

Eat more chicken...

Consumer Beware!

This week Consumer Reports released a study that showed high levels of heavy metals in 15 popular protein shakes.  The study found one or more of the following metals in the drinks: mercury, arsenic, lead and cadmium.  Of course, the companies that sell these products issued follow-up statements calling the studies flawed and misleading.   I use protein shakes myself and have recommended protein shakes in the past as a supplement so I will be erring on the side of caution since the release of this information.

The best way to avoid this problem is to eat natural sources of protein.  As is always the case with nutrition, the best source of fuel for the body is real food.  High quality protein is found in chicken, fish and eggs as well as many other foods.  Most people can get enough protein from these sources alone.  It all comes down to planning and preparing healthy meals for yourself.

Supplements can make life easier but at what risk.  Reports like the one by Consumer Reports drive home the point that there are no shortcuts.  If you want to lose weight, you have to eat right and exercise.  If you want to add muscle, you have to eat right and exercise.  If you want to improve your health, you have to eat right and exercise.  Get the idea?


Comments : 4 Comments »
Tags: , , , , , , , ,
Categories : Nutrition

The Lowdown on Cholesterol

2 06 2010

I found another wonderful website today: http://thehealthyskeptic.org/ Direct from their tagline, this website is “Challenging mainstream myths about nutrition, health and disease”.  I love this site because it discusses many of the myths and misconceptions that are present in the health field today.  Here is the video from their latest post, which clears up some confusion about cholesterol.

I am a huge fan of any information that challenges conventional wisdom and makes people think.  Some doctors don’t even stay up to date with the current research!  Be careful out there and take any information about your health with a grain of salt. (pun intended)


Comments : 1 Comment »
Tags: , , , , ,
Categories : Nutrition

Exercise of the Week- Single Stiff-Legged Deadlift

29 05 2010

My first High Definition Video!

Happy Memorial Day weekend!  I hope everyone gets to enjoy the weekend with good friends, delicious bbq, and maybe a few stiff drinks!  I’ll be working most of the weekend but hope to get to at least one pool party for a little relaxation and fun.

Today’s exercise is a great lower body exercise that involves the glutes, hamstrings, calves and even the core.  Because you are on one leg when you do the exercise it is also a challenging balance exercise.  Most people only do what I call “knee-dominant” leg exercises- squats, lunges, etc.  Most of the motion happens at the knee.  Stiff-legged deadlifts are a “hip-dominant” exercise so the motion occurs at the hip joint.  The hips and the muscles that cross the hip are often neglected in most people’s workouts.

The exercise can be done without weights to get used to the movement.  Once the movement is mastered weight can be added.  A straight bar can be used with two hands or for even more of a challenge grab a dumbbell in one hand.  See the video for variations.  To execute the move properly, bend the stance leg slightly and maintain the knee angle throughout the exercise.  All the motion happens at the hip by bending forward at the waist.  You should feel as if you are sticking your butt out as you bend forward.  If using a weight, keep the arms straight and hanging toward the floor.  This exercise will be a great addition to anyone’s leg workout.


Comments : Leave a Comment »
Tags: , , , , , , ,
Categories : Exercises

« Previous Entries Next Entries »


Follow

Get every new post delivered to your Inbox.