Free Workout: Abdominals

Abdominal Workout

Decline Sit Ups

Image Credits: bodybuildinghunk.com

Decline Oblique Twist

Image Credits: jefit.com

Hanging Leg Raises

Image Credits: womenshealthmagazine.com

The best to get more results and caloric burn is to do each of these exercises one after the other. For example: 

Combo Abdominal Workout: 3 sets/ 12 - 15 reps

1. Decline Sit Ups

2. Decline Oblique Twists

3. Hanging Leg Raises

4. Rest 30 seconds and Repeat

Important Information Whether You Are Buying Or Selling Supplements

Image Credits: bonfirehealth.com

    When it comes to bodybuilding, losing weight, or just general health, supplements are a great alternative to go to when your nutritition is not up to your needed healthy standards. However, taking or selling supplements is not something to be played with, you have to be knowledgeable enough to understand what the product is for and the potential side effects it will have. 

    I sell supplements at my private personal training studio, Fit Science LLC. Before I even sold any type of supplement to anyone, I made sure I knew what they were, how to use them, and who can use them. You can not just give everyone the same thing that works for you, because people have health issues. Thanks to my new found mentor, Joe Cannon MS CSCS, he and his blog has the proof on the dangers of selling supplements. 

    I really have the upmost respect for this man, because the time he takes to research each supplement and "new diet fad" is enormous! I had the pleasure to chat with Mr. Cannon about his thoughts of people & personal trainers who believe they do not need to know anymore about the supplements, but the basics. He sent me an eye opener post from his blog, www.joe-cannon.com. In his post, he tells of a story of a personal trainer who recommends certain supplements that were not meant to be taken by this client. At the end, the client had a deadly reaction to the supplements, collapses during a personal training session, and later dies in the hospital. In the end, the personal trainer, the fitness center he worked at, the store he took her the buy the supplements, the makers of the differents supplements were all sued for 320 MILLION DOLLARS! As a result, many lives were destroyed. This woman was married and had two kids. All she wanted was to lose a few pounds and she died, because her personal trainer recommended supplements that were not good for her. 

 

    Being a NASM CPT, we are schooled in the benefits and precautions when recommending or selling supplements. In their text book, NASM Essentials of Personal Fitness Training, it clearly states that "essential nutrients can be potentially toxic at some level of intake" (pg 453).  Too much vitamin A before and after conception, can lead to birth defects. High intake of vitamin D can cause damage to the kidneys, heart, lungs, and calcification of the blood vessels (pg 453). In addition, High levels of vitamin B, can cause damage to your sensory nerves. The same goes for minerals as well. In addition, NASM devotes a whole chapter of "Special Populations" breaking down issues your client might have. It is essential to know and understand what your client's medical situation is. Therefore, if your client has high blood pressure, you DO NOT give them supplements that will stimulate their heart rate.

 

   As a consumer buying supplements, make sure to do your homework as well! If you know that you have to take certain medications, make sure the person who is recommending or selling supplements understands your situation. In addition, consult with your doctor before beginning any type of regular regime of supplementation. Lastly, the best way to know that you will be taking care of properly, in my opinion, is buying from the person who takes to product and had a lot of success in fitness goals. They will have REAL testimonials from prior success stories. At least those type of sellers will know exactly what you need and will know what to do just in case a product does not work well with your system.

 

    As I come to a close, I just want to make sure that if you are considering selling supplements, you know that you will also be held reliable if something bad happens to your client. So, protect yourself and your client by taking the time to learn about the goods & bads of supplemetation.

 

 

 

Lucett, MS, PES CES, NASM-CPT, Scott C., Rodney J. Corn, MA PES, CES, NASM-CPT, Reed Humphrey, PhD, PT FACSM, Stephen J. Kraus, PhD,, Alan Titchenal, PhD, Paul Robbins, PhD, and Robert Cappuccio. "16 Supplementation." NASM Essentials of Personal Fitness Training. By Micheal A. Clark, DPT, MS PES, CES. 3rd ed. Baltmore: Lippincot Williams & Wilkins, 2008. 449-61. Print.

    

Free Workouts: Arms and Shoulders with Balance

Arms and Shoulders Workout: Balance Training

• Long and Lean Muscle Building with Core Training

• Workout A: 3 - 4 sets/ 12 - 15 reps
• Bosu EZ Barbell Curls: Alternate wide grip with close grip
• Stability Ball Tricep Dumbbell Skullcrushers
• Bosu Alternating Dumbbell Shoulder Press
• Workout B: 3 - 4 sets/ 12 - 15 reps 
• Single-leg Dumbbell Hammer Curls
• Stability Ball Prone Tricep Kickbacks
• Stability Ball Single Arm Lateral Raises
• Workout C: 3 - 4 sets/ 12 - 15 reps
• Stability Ball Preacher Curls
• Stability Ball Overhead Press
• Stability Ball Bent-Over Lateral Raises

Why Make A Fitness Journal?

Image Credits: rippednfit.com

    It is the 2nd day of the New Year and the beginning of your fitness resolutions. A great way to keep you on track and progressing is to make a fitness journal. You might think this is dumb, but really how are you going to remember everything you eat and do to reach your ultimate fitness goals? 

    A lot of people, including me before, do not realize how much mindless eating they do until they write it down. There is even those who do not eat enough throughout the day and end up over eating at the end. 80% of losing weight or gaining muscle is what and how you eat. You have to eat more often throughout the day in order to boost your metabolism to burn fat and keep your hunger under control to prevent over eating. Below is an example of what I mean:

    When I explain this to my clients, they always freak out, but it is true. You can not starve yourself, because you are only setting yourself up for failure. Your body will go into starvation mode and hold on to any little thing you give it. The reason why is, it does not know when it will get the nutrients it needs again, therefore it will store it as FAT. Gaining FAT is what you want to avoid! Make sure to eat withing every 2 - 4 hours, even if you do not feel hungry. In addition, learn how to pack your healthy foods and snacks in a small cooler to stay clear of unhealthy eating. 

    Next, start writing down your workouts! This will help you understand what is working and what is not working. In addition, it prevents overtraining body parts. I do this for my clients, because how am I going to remember everything that all of them do? The same is for you! Also, you want to keep your workouts different from time to time. You can change them everyday or at least evey 4 weeks. Working out this way will keep your body from the dreaded plateau. 

    Do not worry about what others think about you. You are not doing this for them! People tend to be defensive, because they do not want to change their own habits. Therefore, they feel they have to attack what makes them liable. If they pick at you for bringing your healthy food, then hit them with a positive note: "I want to reach my fitness goals this year, do you want to join me?"

    

How To Make Your New Year's Resolution For Health & Fitness Last!

Image Credits: howtobearedhead.com

   The New Year is here and now it is time for a change to better your life in a healthy way! Many have stated that they are going to lose weight, get healthy, and exercise, but quickly fall off the band wagon within a week or a month. The reason why you and the rest have reached your resolutions is because there were not any long-term and short-term goals set to reach a healthy lifestyle. This might sound like high school or college, but it is true and it works!

    Setting long-term and short-term goals helps you to visualize and organize the time needed to achieve those goals in the future. It also helps motivate you to reach those goals and appreciate the progression that will come. As a result, you will boost your self-esteem and self-confidence the closer you get to your desired    achievements.

Start out with setting your long-term fitness goals. For example:

Long-Term Goals

§  Lose 30 – 50 pounds and keep it off

§  Make fitness a part of my lifestyle

§  Run a 10k or Marathon

§  Be able to Leg press 270 pounds or be able to bench press 135 lbs.

§  Get my abs ripped

Then, break these long-term goals into short-term goals

Short-Term Goals

§  Lose 5 pounds a month

§  Sign up at a gym and workout 3 days a week

§  Walk or run 1 mile

§  Learn how to lift weights

§  Get rid of my muffin top

Now, start the process of making these goals!

Stay On Course & Review Your Goals Periodically

o   Make your fitness goals a priority

o   Write down accomplishments

o   Write down experiences

o   If you fall off course, don’t panic just get back on track

Achieving Health & Fitness Goals

o   Reward yourself when you have reached your desired fitness goals.

o   Don’t fall off the band wagon just because you reached your goal, health and fitness is a lifestyle change.