The Iron

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Activate your Muscles!

Proper Preparation Prevents Piss Poor Performance!

Take the time for a proper warm up for better result and less injury.

Yes warming up with some cardio before resistance e Training is good, gets the blood flowing and looses muscles up BUT you can also warm up by activating the particular muscles you plan on working that day.

Activating your muscles will increase your strength, improve your coordination and flexibility, lower your risk of injury and decrease your pain!

Below are some links to help you with activating some big muscle groups!

Keep It Simple!

BACK

GLUTES

https://www.builtlean.com/2016/05/16/glute-activation-exercises/amp/

Chest

February Fun

January’s squat/push-up Challenge was all about pain and discipline. So I’ve decided to change it up for February and relax and recover for the rest of the month.

I’ll spend February doing nothing but a base minimum of resistance training and focus completely on mobility exercises, yoga, stretching and foam rolling. Let’s see if I can get this 45 year old body feeling new again!

Mobility

https://www.muscleforlife.com/mobility-exercises/

https://gmb.io/hip-mobility/amp/

http://www.stack.com/a/12-dynamic-mobility-exercises-that-alleviate-tight-muscles-and-prevent-injuries

Foam Rolling

http://www.healthfitnessrevolution.com/top-10-health-benefits-foam-rolling/

Yoga

http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/yoga.aspx

January’s Challenge Complete

I set a challenge for myself in the end of December to accomplish 4000 squats and 2000 push-ups for the month of January.

Instead of doing sets daily I focused on 4-5 days a week aiming for a total of 200 squats and 100 push-ups a day.

January has come and gone and I did 4000 squats and 2000 push-ups. Keeping it simple I was able to workout essentially every other day in January and make big strength gains. I started doing sets of 40 for squats and 20 for push-ups. By the end of the month I was doing sets of 100 for squats and 40 for push-ups.

This took MINUTES A DAY!

It really is amazing how simple working out can be if you just begin.

Workout Watching TV

I know I know you don’t have time to get to the gym. But I’ll be darned if you don’t have time to watch an hour of tv a night! Know what happens during a tv show? Commercials. Know what you can do during every commercial break? Body weight exercises.

It’s easy! Do two sets per commercial break. Here’s a list of exercises you can do!

Plank

Push-ups

Squats

Lunges

Chair Dips

Russian Twist

Burpees

Plyo Jumps

Wall Sits

Don’t believe it’ll help? Henry Cavil did only body weight exercises for his role in The Immortals

WHATS YOUR EXCUSE NOW!

Lower Back Pain?? You Need to SQUAT

One of my clients taking my karate bootcamp complained of lower back pain after her first class. She was the only one feeling back discomfort and coincidentally she is also the only one with weak glutes!

The link below is a great article explaining most back pain and how to prevent it by activating your surrounding muscles.

https://www.acefitness.org/education-and-resources/professional/prosource/october-2014/5013/build-strong-glutes-and-a-pain-free-lower-back