Personalizing Your Routine

          Sorry for this recent disappearance. I have been trying to make as much time as possible for clients and the gym so i can make my impact. I now have 9 full time clients and they are all making progress in what ever way that they were looking to make. But all of them are increasing their health.

        No routine will work for everyone, that is why a personal trainer is useful for helping create a workout built for you. I have a baseline routine i start people off on. It revolves around 3 days (upper, lower and total), but some people need more attention to certain points. Some of these special points of attention are agility, core, rehab and endurance. They don't need their own day, but touching on them more often than other things may sometimes be useful.

1) Find your weak points and work on them.

2) Use your strengths as a break from working hard on the weaknesses
    Ex: I have weak triceps but a strong chest. Hit your triceps and then do a chest exercise (which also works your triceps) to work on your weaknesses more than your strengths.

3) Push yourself harder than you think you can.

4) Don't let things get in the way of eating healthy and making time for the gym.

5) Ask for help if you are unsure of a movement, Also google is useful. I love when people ask me if their form is alright. It is a free 5minute PT session.

6) Someone in the gym knows more than you do. They are the ones to watch and learn from.

7) When creating your routine, always include a warm up exercise in the beginning, and a warm up set at the beginning of each muscle group.

8) Don't over-train a certain muscle group, or do to much of a single type of cardio.

Use any of that information if you find it useful. Even if you know about these things, it is good to hear it again from time to time.

Workout 7-23

With a 20 minute clock running

Jump rope 2 minutes 

perform as many push ups as possible until failure

(write down your # of pushups)

(start from the beginning again)

keep performing jump rope and max pushups until you run out of time. your score is the # of pushups you complete

You can do jumping jacks, Rowing machine, 2 minutes of running, 15 Double Unders as a sub for the jump rope. you can do pushups on your knees as a sub for standard pushups. 

Post your score in the comments.

Hydration, Hospital Room Realization

I am sitting in a Hospital room with my Mother who has just broken her back. However, the lady in the next room has a very bad cold she is having trouble recovering from. Two completely unlinked events but what is one of the main ways to treat both patients? Saline solution. Also known as salt water. This solution hydrates the body and allows the body to function the best it can. Anyone who comes into the ER will most likely be given an IV of this solution. 

But i feel fine, i don't need more water! Dehydration is a very serious deal. Dehydration results in a reduction of the volume of blood in your body and a thickening of the blood that puts a strain on your cardiovascular system, increasing your heart rate. It also results in an imbalance of electrolytes that control the functioning of cells, which can lead to seizures, involuntary muscle contractions and loss of consciousness. Symptoms of dehydration include dry mouth, dizziness, extreme thirst, reduced urination, sunken eyes, low blood pressure, rapid breathing and confusion.

This becomes even more serious for athletes. Exercising while dehydrated causes micro traumas to the body and can cause your brain to swell. A study published in the October 2005 issue of the "Journal of Athletic Training" showed that muscle microdamage increased in individuals exercising while dehydrated in hot, humid conditions. Swelling of the brain can also result from exercising while dehydrated. While drinking water to replace fluids, the body's cells may take in the water too quickly. The cells can swell and rupture, including those in the brain, leading to a life-threatening situation"

So when the days get hot this summer and you want to stay in shape and enjoy the outdoors, make sure to drink your water, and lots of it. 

Workout

Its time to introduce Fluffies! 

This is a favorite core workout of mine.

There is three exercises you must complete to failure to do fluffies!
Tea cup holds (perform until failure)
6 Inch feet holds (perform until failure)
Feet elevated crunches (perform until failure)
As soon as you fail, switch right into the next movement! NO REST

 

Your feet should NEVER touch the ground thru this entire workout. i promise it will hurt, but will be
well worth it in the end.

- Mike

Want To Be Heathy, But Won't Work For It

Being in good health is expected in our society.

We expect to do as we please and just avoid certain things and live our lives happily. It takes hard work and dedication in fitness and diet to almost promise a healthy life. But even then there is some things out of your control such as genetics and accidents. The things that can be controlled should be controlled daily.

Eating healthy, stay active and drinking water.

As a personal trainer i have clients from the age of 19 to 75. It is amazing to me to hear the stories of fitness and health from the 75 year old and try to apply it to the younger clients. But somethings from back in the day don't work anymore due to science proving them to be unhealthy. You have a chest cold? smoke a lucky strike!.

I wish i could help every single people that i come to, but i only have so many hours in a day. i love that i am getting booked up client wise, but i am always looking to help everyone (the reason for this blog), so please take any information and use it how you see fit. 

Workout (Body Armor) 

Body armor is a workout routine i designed for mixed martial arts and to keep your

upper body and core as strong as possible. building up muscle "Dense muscle" helps take

imparts from opponents and give you all around mid line strength.

Dumbbell shoulder press (3 sets of 6 - 8 reps)

Incline chest press (4 sets of 8 - 12 reps)

Flat flys ( 3 sets of 12 - 15 reps)

Roman chair crunches (3 sets till failure)

Russian twists (3 sets till failure)

Crunches (300 total, go until failure, take a deep breathe and go again)