OUTDOOR TRAINING AND RANT!!

JUST WATCH THE VIDEO. 

 

 

PULL THROUGHS FOR STRENGTH!!

The pull through is an awesome exercise that is rarely used.  It involves exploding through with the hips to pull the weight forward.  Great movement to strengthen the hips, hamstrings, glutes, lower back, grip, and mental toughness.  Ladies, want a firmer ASS, do some pull throughs.  Want to deadlift more weight, do some pull throughs.  Want to be tougher and stronger all around pull some heavy weight!   

SLED PRESSING FOR STRENGTH!

Here is a video showing a pressing option one has ONLY after they have shown proficiency in the pushup.  Again, bodyweight movements are a top priority before moving onto weights.  YOU MUST EARN THE RIGHT TO PUSH IRON!!  The horizontal sled press is a very functional pressing movement due to the fact that you are standing up, bracing yourself, and pushing forward.  All factors in a real life situation where you are pushing someone out of your way who may be a threat or to create space in order to defend yourself.  This is a great example of a movement that I routinely use with clients and myself.  Nothing better than getting outdoors and training.  If you are in law enforcement this exercise is a no brainer.  NO EXCUSES!! 

Pushup & Squat Variations!

Do not give me the excuse that an exercise is too difficult to perform.  For every exercise there is an easier variation.  If you can't find one then ask somebody (ME)!!  I have been pushing the Tabata Training lately due to the #1 excuse out there, "I have no time to train."  BULLSHIT!!  Stop feeding yourself this bullshit.  Tabata Training consist of four minutes of intense training.  After that, call it a day.  Or do another round.  In the videos below I show variations for the pushup and bodyweight squat.  If these are still to advanced for you, hit me up and I will add more.  BODYWEIGHT TRAINING PEOPLE.  EARN THE RIGHT TO USE IRON.

 

 

 



Simple Upper Body Pulling/Lower Body Tabata Training.

Here is a continuation to my prior post on Tabata Training.  This time you are using a upper body pulling movement with a lower body movement.  Everything else is the same.  A four minute workout at your own pace.  Try it out.

Simple Upper Pushing/Lower Body Tabata Training for Anyone.

After reading a Facebook post about an inspector in NY wanting her officers to better themselves physically for the job, I thought I would describe and show a quick workout anyone could do without having "Not enough time in my day" as an excuse.  This is where Tabata Training comes.  Tabata training is a High Intensity Interval Training (H.I.I.T) workout that lasts four minutes.  You make the workout as tough as you would like depending on your fitness level.  The name Tabata comes from the Japanese scientist Dr. Izumi Tabata.  The program goes like this:

•Workout hard for 20 seconds
•Rest for 10 seconds
•Complete eight rounds which equals four minutes

 

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. You continue in this manner until the four minutes are up.  You can do pretty much any exercise you wish.  In the video I use the pushup and squat as the exercises.  20 seconds of pushups, 10 seconds rest, 20 seconds of squats, 10 seconds of rest, and then repeat for the remainder of the time.  Simple as can be.  Try it out.

 

 

NO EXCUSES! GET YOUR WORKOUTS IN!!

If you want a better you, physically and or mentally, you will find the time to improve.  Look at your daily routine for the day, week , or month and I guarantee there is time to work on yourself.  In the video I talk about a block of time tons of parents get a few days a week to workout, but instead spend that time sitting around or gossiping.  I am talking about that hour when your kid has practice.  While they practice, work on yourself.   

The 3 Fitness Mistakes Almost Everyone Makes (Athlete Journal 110) | Breaking Muscle

Charles Staley has been in the fitness industry for many years, and like me, has not stepped into a commercial gym in a while.  He recently made a trip into one of these gyms and what he saw was rediculous.  People making the same mistakes gym goers have been making for years and no one in these facilities is stepping up and correcting them.  You may be one of these gym members making these mistakes.  Find out below. 



The 3 Fitness Mistakes Almost Everyone Makes (Athlete Journal 110) | Breaking Muscle

EMPTY PARKING LOT=OUTDOOR GYM!! TRAIN ANYWHERE!!!!!!!!!!!!!!!!!!!!!!!!!!!!

People need to get rid of the mindset that they can only get a quality workout in a gym, with machines, or even weights.  Get your ass outdoors when the weather is great and get shit done.  Body weight movements are key to balance out your training, especially if all you do is workout with weights.  Move that body so that you are not a stiff, immobile, and weak human being.  When I say weak I mean can't move your own body weight weak.  Yeah you might be able to throw some barbell weight around, but when it comes to training with movements consisting of body weight, YOU SUCK!!  Man up and get shit done.
The following video shows examples of movements that anyone can start doing.  Obviously scale to your own fitness level.  When was the last time you sprinted anywhere?  Sprinting is an awesome power, coordination, and conditioning movement that EVERYONE needs to put into their routines.  Remember this, in the event of an emergency, will you be walking or jogging to safety?  NO, you will be running for your fucking life!!

STRENGTH TRAIN NO MATTER WHAT YOUR FITNESS GOALS ARE!!

Strength training is a must.  If you want to lose weight, strength train.  If you want to tone up, strength train.  If you want to be the best you can possibly be, THEN F-ING STRENGTH TRAIN!!  As I explain in the video, if all you can lift is you own body weight, then you are strength training.  With strength training you burn more calories while training and you will burn more calories after while at rest.  Cardio or conditioning alone will not get you the results you want.  Strength training will help keep muscle mass while you attempt to rid yourself of the shitty fat.  Just lift already!!

PLAYGROUND TRAINING OPTIONS!!

The video explains it all.  The only thing you have to do is after watching the video grab a notebook, write the workout down, go to a playground (which is an outdoor training facility in my book), DO THE F-ING DAMN WORKOUT, AND BE AWESOME!  STOP BEING AVERAGE!! AVERAGE SUCKS!! 

A TRAINING LOG BOOK IS A MUST FOR SUCCESS IN FITNESS!

Goals, personal records, training routines, training programs, reps, sets, and rest times are just some of the things a person that is truly committed to bettering themselves needs to be tracking.  And where would such a person track such info?  In a training log book.  Their workout bible.  Kidding!!  Not everyone uses a log book or may feel they really need one and they might be right.  But, as I explain in the video, valuable information needs to be tracked in order for you to truly meet your fitness goals.  Be prepared to be learned!!

 

 

EAT, SLEEP, & TRAIN! MEDICINE FOR THE MIND & BODY

Below is a copy of an email newsletter I received from Martin Rooney of Trainingforwarriors.com.  If you scroll back on my blog you will see that I have quoted this man several times before.  He provides great information that is easily understood and that brings results.  In his latest newsletter, Martin Rooney explains society's on going issues with getting enough sleep, eating right, and getting enough exercise.   I have said it in the past and Mr. Rooney explains it below, these three (sleep, eating right,  and exercise) are all medicine for the mind and body and so many people are not prescribing themselves the right doses of each.  WAKE THE FUCK UP!!

"I have been studying fitness for almost 25 years.  If I had to reduce the current health issues facing humanity down to one common denominator, I would say that humans have a Dosage Problem.  As human beings, we can’t seem to apply the right dosage to the most important aspects of our health and fitness.  Before I explain this deeper, let me cover a quick example of “dosages” that should be familiar to everyone:

If you had a headache and I said that 2 aspirin could alleviate the problem, would you take the whole bottle instead? 

When I ask people this question, they commonly look at me, laugh and say, “Of course not.”  When I ask them, “Why Not?” they tell me that it would be dangerous.  They go on further to say that too much medicine would be an "overdose" and that this improper dosage could actually kill you.  As a result of this widely held (and appropriate) belief, we diligently read the instructions on medicinal bottles and follow the dosage recommendations of our physicians to the letter.

In regards to dosages, it seems like everyone respects medicine, right? Wrong. To me, exercise, food, and sleep are the three most important medicines for the body.  In fact, I believe that if we took the correct dosages of these medicines, we probably wouldn’t need most of the prescribed medicines that are consumed daily in the first place!  But, alas, most people just can’t seem to get the dose right.  We fill our plates with too much of the wrong things and overdose on food.  We can’t turn our television, computer or stress off and underdose on sleep.  We inherently know these dosages can hurt us, but we cannot control ourselves.  Now, even exercise has fallen into this category.  All of the sedentary adults and children of the world are simply underdosing with activity.  Humanity doesn't have a eating, sleeping, or exercise knowledge problem, we have a eating, sleeping and exercise dosage problem.

I believe we know what to do.  We just don't do what we know.  Ask anyone for the correct dosage of sleep they need and they will tell you 7 or 8 hours.  Ask people to name 10 healthy foods and they will rip off a quick list with 100% accuracy.  Ask about a healthy amount of exercise per week and people know the statistics.  Ask how many follow their own suggestions...well, that is a different story.  That step involves mastering ourselves.

My purpose to get you to view your food, sleep and training like medicine.  Not only do I challenge you to choose the correct medication, but also to take the correct dose.  I am no doctor, but here is the prescription of the dosages of the "three most important medicines" I recommend:

1.  REST-ALL

Take 7-8 hours of this per night.  Dosage should be applied preferably at night with eyes closed in a horizontal position and all distractions removed.  Take with a 12 ounce glass of water.  Warning: Appropriate dosage will have you feeling refreshed and energized.

2.  Vitamins F and V

Take 5-7 servings of F and V throughout the day.  Excellent name brands of these would be Broccoli, Blueberries, Spinach, Tomatoes, and the All-New Sweet Potato.  These can be taken at varying temperatures.  Note: These can be mixed without a fear or dizziness or drowsiness.

3.  BREAK-SWEAT

Take 4-5 hour servings per week.  This product can be used by children and adults.  Correct application will lead to increased heart rate and perspiration.  Excellent choices are sprinting or repetitively lifting something heavy.  Side effects: This medication may result muscle growth, bone gain and feelings of confidence.

Once you begin to follow the recommendations above, the consequences of improper dosages should be easy to understand. You have your prescription. Try it for a week. You know what to do.  Now it is time to do what you know. That is what personal mastery is all about."

For more from Martin Rooney check out trainingforwarriors.com

KETTLEBELLS ARE VERSATILE!!!

Kettlebells people!!  Swing them, Squat them, or Row them.  They will get your fitness to where you want it to be.  These are options to try out in you training if you have kettlebells available.  If not, any variation will work.  The key is to get started and continue on the road to bettering yourself.  I do not want to hear about how you can't do certain moves or that the moves are too advanced.  Scale down and ask for advice.  Do not let strength be your weakness!!!  Listen to my words of wisdom on the video and GET TO WORK!!!  BEAST MODE!!

Simple Jumping Jack Workout!! NO EXCUSES PEOPLE!!!

 

 

Put three variations of one movement together and you have a quality workout.  You don't need to do anything fancy to get your heart rate up and burn some calories.  All I do in the video is take a simple movement, jumping jacks, and combine it with two variations of it, the squat jack and the lunge jack.  I also do some seal claps to give my shoulders a rest so I cam keep going WITHOUT REST!!  Crazy right?  No, Simple and effective!!  The rep range can be up to you.  In the video I do about 25 reps of the regular jumping jack then do 5-6 reps of squat jacks or lunge jacks.  Back and forth.  Get your ASS in gear and try them out.  Fit it in as a warmup, conditioning after a strength session, or when you are short on time.
Cameo appearance by Little Brother Joseph grilling up protein.  Thank Bro!!


SIMPLE WELLNESS TIPS!!!

 

I have repeated these two tips tons of times.  Plan out meals and plan out training sessions.  Do not make either one of these a guessing game all of the time.  Put time aside a couple times a week to set up meals for yourself.  PACK SNACKS AND LUNCH!!  Find a routine that you can fit into your schedule.  Start off with what you "Think you can fit into your schedule" and work off of that.  Always remember that by not planning to succeed you are planning to fail, PERIOD!!!

 

*For more fitness advice, follow me on Instagram @gregqfitness!!

PROPER PUSHUPS

Ask DeFranco's Gym - episode #20: Pec Poppin' Pus…: http://youtu.be/uROJghzp_ug

FITNESS HUMOR!

Can't do much about being ugly, but at least the rest of you can look great!!  Get in shape. 

THE IMPORTANCE OF SELF DEFENSE!!

I will continue to speak on this topic until I am blue in the face.  Don't let reality knock you the fuck out.  In today's world people from all walks of life are receiving instruction on different styles of martial arts.  The popularity of MMA is huge and we are seeing more and more law enforcement officers running into situations where suspects have knowledge of such skills. 

 

If you are a gym rat, don't expect your "ALL SHOW AND NO GO MUSCLES" to scare these people away.  Some of them are up for the challenge.  They know their skills can handle you.  Train smart and train right.

 

In this video I talk about the importance of learning a self defense style and how I got my ass into training.  All the muscles in the world will not always help you when your opponent has skill.  If you are in law enforcement you have no excuses.  What you are taught in the academy is useless, unless you have been practicing it.  Which I know you haven't.  I have spoken about this before and will continue to do so.  Most of us have a family and others that need us around and you are doing them a disservice by not readying yourselves for the unknown.  The unknown is what all of us in law enforcement walk into on a daily tour.  NO EXCUSES!! BE READY!!

 

 

 

  

WHAT IS WRONG WITH PEOPLE!!

I just had to show this post by Rob Orlando from his Instagram.  Read his comment under the picture.  There is something really wrong here.   The thought that someone would be so consumed with the taste of something and neglect the consequences of their decisions.  They really need a wakeup call.  Please read.

BODYWEIGHT AND STRONGMAN FINISHER!!

Here is an example of two movements I would couple at the end of a strength workout to finish off the training session.  In the video I do reps of squat thrusts (burpees) and then front carry a moderately weighted sandbag for a short distance.   I have combined a bodyweight movement with a strongman movement to produce a conditioning circuit.   After several rounds of these two anyone would be very taxed.  These are two great functional, realistic, and practical movements to incorporate into your training.  

"Well I like to jog for cardio."  FUCK THAT!!  Here is what I have to say about jogging:

A COMMUTER'S TRAINING RANTS GO LIVE!!

I have a pretty good commute to work and that is where I do some of my best thinking.  I may reflect back on my training, think of advice for others, rant to myself, and a bunch of other random shit.  I can easily give myself a headache or I can end up motivated like a Mother Fucker ready to take on anyone.  So I have decided to record and post some of the thoughts, ideas, rants, etc... that creep into my head.  If you have any advice, ideas, or questions you want answered contact me by email, Twitter @GregoryQ002, LinkedIn @Gregory Quintero, or Instagram @gregqfitness.  Facebook soon to come.  Most of the post will probably go on Instagram so start following.

SIMPLE AND QUICK TRAINING FOR BEGINNERS!

Here is a very basic and short workout for any beginner.  It is almost all body weight and can be done just about anywhere.  So there are no excuses.  The only equipment you will need is a chair for variations with squatting and pushups and a training band for rows.  This will get the job done as long as you follow it for, lets say, the next 4 weeks.  Then evaluate and increase intensity, change variations, or continue where you are. 

After a brief warmup (which should consist of some walking, jumping jacks, planks, and light stretching) that gets you sweaty, perform the following routine for 5 minutes continuously with the least amount of rest:

-5 reps of a pushup variation
-5 reps of single/double leg deadlift (single leg, single leg, then double leg=1 rep)
*Continue going back and forth for the 5 minutes.  Take note of how many sets of each exercise you do.  Your goal for the next training session is to beat your previous score.

Now shake it out and when ready perform the following routine for 5 minutes continuously  with the least amount of rest:

-5 reps of a squat variation (use a chair or bench for technique help if needed.  Go as deep as possible, but with proper form).
-5 reps of band rows.  Remember to squeeze your shoulder blades together as you pull the bands in.  (set your bands up before hand so you flow from squat to row and keep tension on the band at all times ).
*Continue going back and forth for the 5 minutes.  Take note of how many sets of each exercise you do.  Your goal for the next training session is to beat your previous score.

Ok, almost done.  The final movement is the squat thrust (or burpee).  The example of this movement will be in part two.  Your goal is just 15 reps of the squat thrust.  Good form and time yourself.  

YOU'RE DONE!!! Cool down time with a walk and stretching.  

Perform this workout 3-4 days a week with at least 1 day off in between.   Your goal for every workout is to complete more reps of every movement within the 5 minutes.  For week #2 increase the time by 30 seconds and continue to increase by 30 seconds every other week after.  The last week will be for 6:30 minutes.  As for the squat thrusts, your goal is to decrease the time it takes you to perform the 15 reps.  Each week you are increasing the reps by 5.  So the final week you will perform 30 reps.

On your off days stay active.  Even if it is just stretching.   Do something, anything.  YOU DO NOT HAVE A SCHEDULED OFF DAY. 

KEEP TRACK OF YOUR WORKOUT REPS!!!  GET A WORKOUT NOTEBOOK/JOURNAL!!  WRITE OUT THE ENTIRE 4 WEEKS IN ADVANCE!!  YOU CAN LOOK BACK AND SEE WHAT YOUR GOALS FOR EVERY WORKOUT WILL BE!!  SORRY FOR YELLING!!

Keep me updated on everything.

BEAST MODE!!!!!!!!

TRAIN RIGHT AND GET RESULTS!!

Videos Baby!!  Videos are the second best way to show someone the proper way to train.  #1 being in person training.  Follow the videos below for simple ways to better yourself.  If you do not have a kettlebell you can substitute with a dumbbell.  WATCH AND LEARN!!

Below is a video of the kettlebell deadlift technique broken down for you by Mike Stehle from the Training Room Gym which has a few locations at the Jersey Shore.  He knows his shit.  If you are using a dumbbell, stand it on one of the ends for proper form.

Here we have Mike Stehle showing the proper technique for the kettlebell swing.

Below is one of Crossfit's fittest and finest, Matt Chan, with his warm up technique.  Warm up your entire body the right way.  Notice he does not have his clients walking on a treadmill as part of their warm up. Breaking a sweat means you are warmed up.
  

Here is one 4 minute workout that can be completed as a finisher to the first workout.  This is true conditioning.  Leave the jogging to skinny marathoners.  Train to look like a world class sprinter instead.

Below is another 4 minute finisher example.  Do not make lack of time as an excuse.  Schedule training into your daily routine.

As always, I am available for coaching, personal training in person or online, and MOTIVATION!!!

MOTIVATION!!

Motivation to train can come in many forms.  It can come from watching someone close to you struggle with a health issue that could have been prevented through diet and exercise, bad news from a doctor can spark a lifestyle change, not being able to keep up with your kids can make you more active, or having an incident occur where your unhealthy lifestyle embarrassed you to the point of change.  Well, my motivator is pretty simple, WANTING TO BE A BAD ASS AND MORE THAN AVERAGE!!  There are enough average people walking the streets.  There are enough people settling to be of average strength and skill.  Strength makes you a better person at everything.  PERIOD!!  GET MOTIVATED!!  WATCH ROCKY BELOW!!  I DIDN'T HEAR NO BELL WHEN IT CAME TO GIVING UP ON LIFE!!  GET UP YOU SON OF A BITCH!!

PICNIC TABLE TRAINING!

The idea that you can only train at a gym with weights or machines is straight BULLSHIT!!  Stop feeding yourself it.  The saying "Knowledge is Power" holds true.  The more you set out to learn about what you can do to better yourself physically and mentally, the more powerful you will become.  Training implements are all around you.  You just have to find the right people willing to teach and train you. 

The individuals in the videos are members of my Fit Challenge Team.  We train together once a week in a group setting.  Group training keeps everyone motivated throughout the session through encouragement and a little SHIT TALKING.  We get into what I like to call BEAST MODE !!  The trainings are all made up of movements that are realistic, functional, and ASS BUSTING!!  I try to keep things interesting and fresh by only using body weight, odd objects, and outdoor training.  As always, I am available for group training, personal training, and coaching.  Check out the videos and contact me. 

FOOD CAN KILL!

Food can be medicine or can kill you slowly.  Pick what you want food to do for you!!

THERE IS ALWAYS TIME TO TRAIN!!

PEOPLE, MAKE TIME TO TRAIN NO MATTER HOW BUSY YOU THINK YOU ARE.  IF 

YOU WANT TO BE HEALTHIER ALL AROUND, SCHEDULE TRAINING INTO YOUR DAILY ROUTINE.

BODYWEIGHT TRAINING IN 4 MINUTES!

NO EXCUSES NOT TO TRAIN.  GET IT DONE AND LIVE A BETTER LIFE.  THAT IS IT.  NO SUGAR COATING!!  CONTACT ME FOR HELP.  4 MINUTE WORKOUT BELOW.



THERE'S ALWAYS TIME TO TRAIN.



Listen up people.  There is always time to fit some sort of training into your busy day.  If you really want a change for the better you will open your mind and make it happen.  Below is a quick video I put together on one of my busy days.  Just got home from shopping and the idea hit me.  Your day could end up with several mini workouts if you make it a point to get the training in. No matter what.  More videos to come on this topic.  Manage your time people!!

 

CREATING A HEALTHY DIET PLAN

Your diet is the main ingredient when bettering yourself.  The best training program in the world will do you no good if your diet isn't zoned in.  No one wants fat on top of quality muscles.  So read up on what strength and conditioning coach John Annillo says in this mensfitness.com article. 

John Annillo is the Director of Operations at Training for Warriors, which has locations world wide.  Now, the head man at TFW is Martin Rooney, who I am constantly quoting.  So if John Annillo is working for Martin Rooney then he must know what he is talking about and is the real deal.

So read up, get some useful information,  and overcome the biggest obstacle in becoming a healthier you, your diet.

CLICK HERE FOR THE ARTICLE >>>>

I CHALLENGE YOU!!!

I challenge all of you to see what you are made of.  To see how fit you can actually get.  I have heard too many people boast about this guy and that guy.  "Oh man!  Did you see how athletic he is?  He is strong as shit!  I couldn't imagine doing that!"  "When I was younger I could do that.  When I was in shape I could do that."  

If you were face to face with your 20 or 25 year old self.  How would you compare?   Better or worse?  Strive to be better.

NEW TRAINING VIDEO FOR ALL!

USE YOUR MINDSET TO LOSE WEIGHT, GET FIT AND BE HEALTHY!

The following article was written by Scott Christ.  Mr. Christ writes about the psychology of weight loss on his website, The Healthy Eating Guide.

Why do some people seem to lose weight easily while others fail year after year?

Is it genetics? Money? Willpower?
While it’s true these may play a small part, there’s something else that has a much larger role.

It’s mindset.
And yours may be holding you back.

In this article, we’ll explore the science behind your mindset and underlying philosophy, and show you some proven ways to take action to improve it–so you can finally use your mindset to lose weight, get fit and be healthy.

Click here to continue reading>>>

TRAINING TIPS FOR EVERYONE!!!

I read tons of information on health and wellness and am constantly jotting down notes.  What I decided to do with some of that info is basically pass it on to you below.  So read, look, and watch below.  Some of the information might pertain to law enforcement, but it should all be useful to everyone.  Learn something, better yourself, improve in all aspects of your life, and always pass the information on to others.

 

 WORDS OF WISDOM

1. Train your body to work most efficiently in the manner God designed it to.
2. Squatting, running, jumping, pulling, pushing, throwing, and carrying variations SHOULD make up a majority of your training. 
3. If you are going to take the time to workout, spend that time productively!
4. 
5. Have a majority of your workouts mirror what you do or may be called to do on any given day.     
6. It is a must that law enforcement officers be fit!  It breed confidence,  builds mental toughness, and could mean the difference between life and death.
7. Fitness WILL aid in your success and survival, PERIOD.
8. Why does everyone separate cardio and strength training?  Train them together.   There is an increased likelihood that when called upon you will use both at once.
9. Train your weaknesses. Too many people neglect movements or exercises that they are uncomfortable doing or can't do. 
10. Become comfortable being uncomfortable.
11. Become totally fit, not just strong in one aspect of fitness (strength, power, endurance, flexibility, speed, agility).
13. Make sure your training program is balanced so to develop all the aspects of fitness (power, strength, flexibility, speed, endurance, agility, and coordination/balance).
14. Always train with some intensity and variation.  This will lead you to positive physical adaptation, keep things interesting, and fresh.
15. If you need to scale your training down then do so.  Don't rush into movements you can't do properly.
16. Injury proof you body with proper weight training.  It will strengthen muscles, joints, ligaments, and increase bone density. 
17. Prehabilitation.  Don't wait for injuries to occur.  Prevent then.
18. Become a well oiled machine of a human being.
19. Injuries are not an excuse to stop training entirely.  Train the uninjured body parts in a modified manner.  Training WILL promote faster recovery.
20. Training builds mental toughness.
21. Core training is the foundation for all other movements.



TRAINING ROOM WORKOUT, AGAIN!!

Lets try this again.  Here is a workout I found on one of the websites I follow. Try it out.  Scale to your fitness level. 

CLICK FOR THE WORKOUT>>>

WORDS OF WISDOM FROM THE FITNESS HUNTER, STEVE MAXWELL!!

While reading through the most recent Mens Health magazine, I came across an article featuring one of the world's top real world, functional, knows what the hell he is talking about, and walks the walk strength and conditioning and everything else trainer, Steve Maxwell.  At over 60 years old, he moves better than all of us!  So what I decided to do was state some of his quotes from the article.   Read, learn, reflect, and take action!!

-The human body is the ultimate fitness machine. It's the only tool you'll ever need to get in incredible shape.
-Strength is a skill influenced by a functional understanding of leverage.
-Increasing mobility is the secret to unlocking greater strength.
-Like most animals, human beings are designed to be mobile - to run, walk, jog, crawl, swim, climb,  throw, jump, and when necessary, fight.  But, the body is very efficient.  It adapts quickly to whatever position or movement pattern it finds itself in most often.
-Aging isn't a cellular process as much as it is a loss of mobility.  Most people have simply forgotten how to move.
-You can't stop aging, but you do have some control over its speed, and if you know what you're doing, you can slow it to a crawl.

www.maxwellsc.com

This Is 200 Calories

WHY RUNNERS NEED TO STRENGTH TRAIN!

THANK YOU HUFFINGTON POST!!  I will tell people this til I am blue in the face, NO MATTER WHAT YOUR FITNESS GOALS ARE, RESISTANCE TRAINING MUST BE INCLUDED!!!!  Resistance training improves you period!  No matter what your sport is, what your interest is, what your fitness goals are, how much of a bad ass you want to be, etc...  Resistance training is KEY!!  And of course, start off with body weight training and work your way up people. 

Read the article and learn something>>>> Click Here>>>>>

ASK YOURSELF!!

What areas of your life do you want to improve?

In what areas of life are you lacking?

What do you strive for, but haven't put in enough effort to achieve?

Make a change right now and be determined to live a life without regrets.   A life you love!!

WHY CAN'T WE QUIT JUNK FOOD????

Many of us have long since known of the health dangers of junk food - foods that can most generally be described as those which contain empty calories and excessive amounts of substances known to cause harm to the body.

But why does junk food remain so popular? What makes tens of millions of people consume it daily, even if they are well aware of its health and dietary pitfalls? Well, part of the reason is by design - that is, the way such foods were designed to appeal to our senses. 

CLICK HERE TO CONTINUE READING >>> HUNGER FOR CHANGE.COM

TRAIN THE RIGHT WAY

 

    The human body does not work by using just one single muscle or joint at a given time.  Your body only works as a whole unit or system.  Consider it one huge muscle.  It works best when trained that way.  Training your body any other way (single muscle groups or single joint at a time) will eventually create imbalances, put unnatural stress on body parts, and will not functionally prepare you for the demands of life.

      A body building style of training (training individual muscles or body parts separate from others) is by far the world's most popular form of training.  But, even when a body building routine is done, each muscle that you think is being isolated is actually not working alone.

 

     Let use the bicep dumbell curl as our example.  You are holding a dumbell in each hand that weigh exactly the same.  Right away your body is tensed and stressed.  Your body is at work from your feet all the way up to your neck.  You are working out your entire body and just don't know it.  This is without performing one single curl so far.  Now, as you begin curling your left arm, more things start happening.  You begin driving your left foot into the ground creating force through your body that will transfer into the movement.  Your body is even more tensed with your core working to keep you stable and balanced through the movement.  Your neck, traps and shoulders are very much activated.  And of course, every part of your left arm (from your fingers right to the tendons in you upper arm connecting to your shoulder muscles) is working. 

 

     So how should we as humans workout you ask?  As functional as possible.  This means doing natural and realistic movements or work.  We need to run, push, pull, throw, carry, change directions, and move so that we are physically prepared for anything.

     We need to be balanced on our training and our goal should bee to be as fit as we can possibly be.  By working towards being FITTER,  all our other goals (weight loss, more strength, more endurance, flexibility, feeling better about ourselves, etc...) will be easier to achieve.

 

 

MORE TO COME!!!! 

 

5 THINGS YOU SHOULD KNOW ABOUT STRETCHING & MOBILITY

Below is a great article on the importance of mobility rather than stretching when preparing yourself for any training.  

 

By Joe Vennare for Life by DailyBurn

 

To stretch or not to stretch, that is the question. At least it has been lately with the science of stretching being called into question. Think touching those toes is the best way to prep for a run? It might be time to rethink that pre-workout ritual. New research suggests good old-fashioned stretching isn't all it's cracked up to be. Instead, mobility might just be the key to unlocking our bodies' true potential, bringing us closer to peak performance.

Click here to continue reading》》》

 

 

 

Here is a short video on mobility by The Mobility Guru, Kelly Starrett.  Mr. Starrett has tons of valuable information on his site mobilitywod.com.  

 

Here is a short video by Steve Maxwell demonstrating some basic warmup movement just about anyone can do. 

QUICK WORKOUT

QUOTE

This quote was found on the daily tip from the Somerset County Health & Wellness Committee.

Today’s tip is in the form of a quote by Stephen Covey.  
Tip of the Day:   “Most of us think we don’t have enough time to exercise.  What a distorted paradigm!  We don’t have time not to.  We’re talking about three to six hours a week – or a minimum of thirty minutes a day, every other day.  That hardly seems an inordinate amount of time considering the tremendous benefits in terms of the impact on the other 162 – 165 hours of the week.”  

Smart Food Swaps for a Healthier 2014 by Dr. Lisa Young 01/05/14

It's that time of year -- a new year and a new beginning. As a nutritionist, I often hear from new clients that they make New Year's resolutions early January and by Valentine's Day, they are discouraged and back to their same old patterns. Resolutions such as, "I have to lose weight" or, "I want to eat healthier" tend to be too broad, and therefore do not generally work. What I have found in my private practice is that small action-oriented steps and simple substitutions tend to work a lot better.

Click here to continue reading>>>

Screw Resolutions: Make a Lifestyle Change Instead by Linden Schaffer01/06/14

It's a few days into 2014. Have you already broken your New Year's resolution? If so, you are not alone. According to Dr. John C. Norcross, a professor at the University of Scranton, you are actually keeping company with 92 percent of the population who don't achieve the resolutions they set.

Resolutions typically fail because they are too generic, without a concrete follow-through plan. That grand resolution to change actually sets you up with unrealistic expectations, can led to disappointment, and is ultimately why people just give up. Resolutions are typically viewed as the one shot people give themselves the entire year to change or break a habit that has been ingrained for a sustained period of time. No pressure right?

This year, decide to make a lifestyle change instead of a resolution.  Click here to continue reading>>>

QUOTE

"Of all the people on the planet, you talk to yourself more than anyone. Make sure you are saying the right things."

Martin Rooney

NEW MOVE FOR TRAINING AND FAT BURNING!

QUOTE

THIS IS THE QUOTE OF THE YEAR AND THE WAY I WILL LIVE LIFE!!!

"REFUSE TO LET AN OLD PERSON MOVE INTO YOUR BODY."

Wayne Dyer