Thursday, January 31, 2008

THE ANTI-AGING POWER OF EXERCISE



Laughing helps too!


Intuitively we all know that leading a sedentary lifestyle is not healthy. Yet it is still eye-opening when scientific studies show us exactly how unhealthy it is. The most recent example is a comprehensive study of twins by the King's College London and published in the Archives of Internal Medicine. Researchers found that not only do inactive people appear biologically older than their active peers but that "key pieces of DNA called telomeres shortened more quickly in inactive people. It is thought that could signify faster cellular ageing."

Wednesday, January 30, 2008

M.E. FRONT SQUATS



If you missed Robb Wolf's post on Yo-Yo dieting you got to catch up. The guy has it going on! The propeller head hat, and a portfilo of successful clients. Want some more of Robb? You can get about 57 minutes of Robb with the the EAT TIME! DVD.





3-3-3-3-3

Rest 2-5 minutes

For time perform:
250 Row
DB Snatch 10right/10left
250 Row
DB Snatch 8right/8left
250 Row
DB Snatch 6right/6left
250 Row
DB Snatch 4right/4left
250 Row
DB Snatch 2right/2left

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 3RM total for reference. Take additional time during warm-up to practice proper form.

Monday, January 28, 2008

M.E. CLEAN GRIP DEADLIFT


One the most functional of conditioning activities involves the bear crawl. I've found combining bear crawls with stairs to be not only good for the shoulder girdle but humbling for the participant. Demonstration by Coach Whitney Rodden of MNU.

5-5-5-5-5

Rest 2-5 minutes

8:00 Dumbbell swing effort. Total the reps during the 8:00 period. Loading: Males=55lbs/Females=35lbs.

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 5RM total for reference. Take additional time during warm-up to practice proper form.

Do not bounce the load off the deck as this constitutes a foul.

Saturday, January 26, 2008

HIGH DOSAGE EPA & DHA



The Wall Street Journal opens a recent article on fish oil noting "Hardly a month goes by without a study suggesting that the omega-3 fatty acids in fish oil (EPA & DHA) can fend off disease -- including heart attacks, strokes, Alzheimer's disease, depression, rheumatoid arthritis, asthma, psoriasis and even attention-deficit hyperactivity disorder." Does this mean that taking omega-3-rich fish oil supplements is the path to perfect health? If you think so, you aren't alone. Omega-3 fatty acid supplements are exploding, topping $600 million last year.

"The kind of benefits seen in most of the clinical trials with omega-3 generally have involved much higher doses (industrial-levels) than you see recommended on supplement labels," says Charles Serhan, a Harvard Medical School expert on omega-3's activity.

Friday, January 25, 2008

M.E. PUSH PRESS


Pool Party Going South

5-5-5-5-5

Rest 2-5 minutes

4 Rounds for Time:

Lumberjack Squat 10 Reps
Dumbbell RDL 10 Reps
GHB Sit Up 10 Reps

Loading equals 15RM. All movements should be performed successfully without failure.


Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 5RM total for reference. Take additional time during warm-up to practice proper form.

The demonstration of the push press by Aimee is here.

Wednesday, January 23, 2008

M.E. FRONT SQUATS


A decent load for front squats...

5-5-5-5-5

Rest 2-5 minutes

How many rounds can you complete in 10:00
7 Jumping Dips
7 Jumping Pull-ups

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 5RM total for reference. Take additional time during warm-up to practice proper form.

Monday, January 21, 2008

M.E. SNATCH GRIP DEADLIFT


Chillin

1-1-1-1-1

Rest 2-5 minutes


How many reps can you complete in 10:00
Dumbbell Swing 1 (right)
Get-up 1 (right-Down to supine position and then return to upright)..switch arms
Dumbbell Swing 1 (left)
Get-up 1 (left)

Start the swing from the extended overhead position. Select a load you can comfortable handle for 10:00.

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 1RM total for reference. Take additional time during warm-up to practice proper form.

Do not bounce the load off the deck as this constitutes a foul.

Friday, January 18, 2008

M.E. STANDING PRESS (BARBELL)




Sig Kleins benchmark for the dumbbell clean and press was 2 x 75lbs? How would you rank?

1-1-1-1-1

Rest 2-5 minutes


4 rounds for time:
Sumo deadlift high pull* 10 reps (Light loading)
Single Leg Squats 10 reps (5/5)
Rev Hypers 10 reps


Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 1RM total for reference. Take additional time during warm-up to practice proper form.

*pull no higher than thumbs to the chest.

Wednesday, January 16, 2008

M.E. BACK SQUATS


FISHHEAD

1-1-1-1-1

Rest 2-5 minutes

Burpee Pull-ups 70 Reps for Time

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 1RM total for reference. Take additional time during warm-up to practice proper form.

Tuesday, January 15, 2008

DUMBBELLS BETTER FOR HORIZONTAL PRESSING



...In fact, the dumbbell version of the exercise (Bench Press)which actually predates the barbell version due to its less specialized equipment requirements, is probably a better exercise for most purposes other than training for a power lifting competition..... Mark Rippetoe STARTING STRENGTH 2nd Edition.

Monday, January 14, 2008

M.E. SNATCH GRIP DEADLIFT


Potentially the best general movement prepartion prior to any hip and leg extension activity, the OVER/UNDER THE FENCE is a part of the content in WARM UP MOVES.

3-3-3-3-3

Rest 2-5 minutes

8:00 Dumbbell swing effort. Total the reps during the 8:00 period. Loading: Males=55lbs/Females=35lbs. Work to better your output from the previous session.

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 3RM total for reference. Take additional time during warm-up to practice proper form.

Do not bounce the load off the deck as this constitutes a foul.

Saturday, January 12, 2008

YOU CAN'T OUT EXERCISE BAD NUTRITION & HEALTH PRACTICES



It's no secret that you should exercise ... eat fruits and vegetables ... stop (or never start) smoking ... and drink in moderation. But do you know how many years you could add to your life if you did all four?

Would fourteen extra years get you to eat more carrots?

In a new study that looks at the combined effect of all four healthy behaviors, UK researchers found that even moderate steps in the "right" direction added those fourteen years to participant's lifespans.

The study analyzed 20,000 people and is said to be one of the first to look at the benefit of these lifestyle changes in combination.

At the start of the study, participants were given one point for each of the following:

- were not sedentary
- drank less than seven pints of beer or fourteen glasses of wine per week
- ate five servings of fruits or vegetables per day
- and did not smoke

People who scored zero -- in other words, didn't do much that was healthy -- died at four times the rate of people who scored four. They had the mortality rate of someone fourteen years older.

The most beneficial behavior was not smoking, which improved survival rates 77%. That was followed by eating fruits and vegetables (44%), moderate alcohol intake (26%), and moderate exercise (24%).

Susan Jebb of the UK's Medical Research Council told the AP that ""We've known for a long time that these behaviors are good things to do, but we've never seen these additive benefits before ... Just doing one of these behaviors helps, but every step you make to improve your health seems to have an added benefit."

Friday, January 11, 2008

M.E. STANDING PRESS (BARBELL)


Indoor tee times are about all you can get around these parts this time of year.

3-3-3-3-3

Rest 2-5 minutes

How Many Rounds can you complete in 8 minutes?

Toes to the Bar 8
Single Leg Back Extensions 8 (4right/4left)


Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 3RM total for reference. Take additional time during warm-up to practice proper form.

Thursday, January 10, 2008

130 % IN EIGHT WEEKS



That's how much my student Nikki Newton improved in my benchmark barbell deadlift / dumbbell push press workout.

Nikki was following a bodybuilding split routine with standard cardiovascular efforts on the treadmill prior to starting with me.

In addition to upping his strength/endurance output, I've reduced his training time 60%. He was already in the process of modifying his dietary practices and has lost 8lbs of fat.

Wednesday, January 9, 2008

M.E. BACK SQUATS


Roger, will you marry me?

3-3-3-3-3

Rest 2-5 minutes

How Many Rounds can you complete in 10:00?
7 Horizontal Rows a.k.a. Fatman Pull-ups
7 DB Push Press(use a 10RM Load)

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 3RM total for reference. Take additional time during warm-up to practice proper form.

Monday, January 7, 2008

M.E. SNATCH GRIP DEADLIFT


5-5-5-5-5

Rest 2-5 minutes

8:00 Dumbbell swing effort. Total the reps during the 8:00 period. Loading: Males=55lbs/Females=35lbs.

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 5RM total for reference. Take additional time during warm-up to practice proper form.

Do not bounce the load off the deck as this constitutes a foul.

Saturday, January 5, 2008

A DAILY DOSE OF VITAMIN G ?



I routinely conclude a my day with a glass of red wine or a GUINNESS (aka Vitamin G)

Most contemporary information shows that a serving of alcoholic beverage for women and up to two servings for men is therapeutic/medicinal offsetting some disease and illness.


Friday, January 4, 2008

M.E. STANDING PRESS (BARBELL)

5-5-5-5-5

Rest 2-5 minutes

How Many Rounds can you complete in 8 minutes?

Knees to Elbows 8
Reverse Hypers* 8

*If you don't have access to a machine use a table.

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 5RM total for reference. Take additional time during warm-up to practice proper form.

Wednesday, January 2, 2008

M.E. BACK SQUATS




5-5-5-5-5

Rest 2-5 minutes

How Many Rounds can you complete in 10:00?
10 Push-ups
10 Pull-ups

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 5RM total for reference. Take additional time during warm-up to practice proper form.

Tuesday, January 1, 2008

AWARENESS & INTENTION




It's the traditional time of year to make a list of resolutions. It somehow signifies an opportunity to start with a clean slate. To improve on our bad habits and practices.

I've learned that these list are typically too restrictive, too unrealistic and by and large unattainable. Too much, too much, too much.

The statistic bare out that fewer than 25%of those who make resolutions are practicing them by Valentines day.

Some people are wired to work best with task list, journal pages and regimentation. Those who don't do well with this approach are most likely to junk the resolution if they have a bad day or week. They label the process a failure and resort back to undesirable or unproductive ways.

A less restrictive approach would be to have an intention and practice awareness.

The process of intent and awareness is executed as follows.

Let's begin by having a 2008 objective of reducing your consumption of soda.

The first measure would be to state this in a positive. One a 3 x 5 card you would write DRINK MORE WATER. Drinking more water is a positive statement.

There aren't any specific ounces of water or cups on the card just the fact that we have the intention of drinking more water. This is obviously a means of replacing the soda habit.

Having the card with us that we bump into all day long is a way to focus our awareness on our intention.

You can have a list of resolutions for 2008, but don't put them all on the card. Approach them one at a time.

Carry around that card until you are comfortable that your now have implemented your new resolution. After you have accomplished that change move on to another item on your list.

Obviously, you need not wait until the first of the year to start processing cards. You can roll around with cards all year long.

Here's to a Happy, healthy and productive 2008.