A Portable Piece Of Equipment That Challenges Your Whole Body!

A great way to challenge your upper and lower body as well as your core is using a pair of #valslides or #furnituregliders. I'm actually using some furniture gliders from Home Depot in the video as I find that they slide easily on most gym floors, including the rubbery type. I do actually own a pair of valslides to.

The thing that makes this such a great piece of equipment is that your muscles have to work harder as they are constantly under tension as you push and slide through the exercises.A lot of your stabilizing muscles will come into play through various movements. As well as being able to work on core stability.The other good thing about this piece of exercise equipment is that it is very portable so you can take it with you even when traveling and you don't need much floor space to have a good workout.

In the one video I'm performing a body saw which is a excellent anti-extension core exercise.
The other video is a nice combination drill that I put together myself of a lateral lunge with a medicine ball slam. You get to work on some single leg frontal/side action, a plane of motion we don't always work in. As well as some upper body power with the medicine ball slams.

This is just two of many exercise variations using this very effective piece of equipment. Which can be used with all fitness levels whether beginner or advanced.

 

Single Leg Hip Thrust!

Single Leg Hip Thrust: This is another effective variation of the hip thrust, but with only a single leg. No equipment is needed, just your own bodyweight which makes set up quick and easy. I love this exercise because you also get some unilateral/single leg strength training benefits as well. I like to do high reps on this as well as add in a 1 sec isometric hold/pause at the top of each rep. To increase the intensity and to add more of a challenge you could elevate your feet onto a bench, so you end up with your whole body elevated.This particular single leg version is what I'm currently doing in my own personal strength training plan for some assistance work for the lower body.

Band Hip Thrust!

One of my clients performing a nice,effective variation of the traditional barbell hip thrust with a band set up.
For those who may not know or ever seen this exercise before which is predominantly performed with a barbell. It is a strength exercise that targets the glutes and has gained a lot of popularity in the last few years, due to its effectiveness of training the glutes. Whether your goal is aesthetics or functional/athletic development this exercise can sure serve that purpose.

The band variation is one I originally discovered from Bret Contreras (the glute guy). The band set up can be a great alternative for individuals who find the pressure of the loaded barbell uncomfortable against there hips even with some padding.
You maybe fortunate enough to have one of Bret's hip thrusters in your facility/gym which will allow for a easy set up for hip thrusts with the bands as well as the barbell. If not you may have to be a bit creative with the set up of the band. We have a keiser squat rack set up, so I was able to hook a XL band around the bottom end of it. I have seen the band being looped around some heavy dumbbells which can be another good option to.

No matter what your goal is having strong glutes is a huge plus and the hip thrusts is one exercise that will help contribute to that.

Interview at Marcus' Corner!

Many thanks to Marcus and Renee Boston of the Boston Law Group, LLC for the opportunity to share my passion about health and fitness. It was a pleasure to work with such a dynamic team and I highly recommended you liking their Facebook page for small business tips and other great advice!

Dead Bug!

Simple looking, yet very effective core exercise when performed correctly. I have learned to coach and cue this exercise by having the individual fully exhale 1 or 2 times while laying on there back to bring there ribs down so there back is close to the floor and not arching, before they start to lower there arms and extend there legs. Engage the core and perform a full exhale when arm and leg is extended which will make it very challenging. You can progress this exercise by adding small weight plates in each hand or using a band, as well as regress the exercise by just extending the legs alternating one at a time and then adding the arms in later when you are more competent.

Overall a great exercise that I like to use a lot myself as well as with clients.

 

Turkey Chili

Turkey Chili - Quick,simple and healthy one pot meal to warm you up on a cold evening.
My ingredients for this were:
Ground turkey breast
Trader joes chunky salsa
Organic red kidney beans
Organic sweet corn
Everyday seasoning
Garlic powder
Black pepper

Great meal option for the whole family!

 

Core Stability Exercises!

Working on some core stability with my client. Stability ball rollout (anti-extension) exercise,spine stays in a neutral position as your rectus abdominis muscles lengthen as you resist extension on the ball. Half kneeling lift and chop with medicine ball (anti-rotation) exercise. Spine stays neutral as you resist rotating and twisting. Two of many exercises that help develop a strong core and back!

 

 

Two Good Sources Of Carbohydrates!

Two good sources of carbohydrates Sweet Potatoes and Quinoa. Both low glycemic so they won't raise your blood sugar level quickly. Therefore you will have a more satisfied feeling that will keep you fuller for longer. Great nutrient value especially the quinoa due to its high protein content. Also good choices if you have a goal of weight loss. I fuel my body regularly on these two options!

 

My Favourite Fall Season Vegetable!

I know its definitely fall/autumn season when I see Brussels Sprouts. I'm still waiting for the local farmers market to get some in, so I purchased some from our local grocery store yesterday. I love Brussels Sprouts! One simple way of preparing them is by coating them in olive oil and sprinkling with salt and pepper, then roasting them for around 40-45min, until dark and almost burnt, but tender once you stick your fork in. Tastes great. You can store them in the refrigerator for a few days or so and they will still taste fresh.

Brussels Sprouts are full of essential nutrients such as vitamin C,vitamin A, vitamin B6. As well as having a good amount of fiber, potassium and manganese.
Definitely a vegetable I enjoy eating at this time of the year!

 

Plyometrics!

Plyometric exercises are a great way to develop explosive power and speed. A component of training which is necessary in many sports, but can also be helpful in everyday life.
Upper body as well as lower body plyometric drills can be done also to achieve power. In the video I'm performing some single leg jumps which will help improve power as well as strengthen the leg muscles. I then follow with some high box jumps and I finish with some side to side bounding which is especially good for developing speed as well as agility.

Training your body to be reactive with power and quickness is always a plus. It is always a component of training I keep in every clients workout program

Healthy Fats!

A few of the many healthy fats that I like to consume in my daily diet.
Healthy fats have some great benefits such as:
Better brain function,
Fat loss! - yes fat loss there is recent study's that show having a diet higher in healthy fats and lower in carbs helped to aid in fat loss as well as improving metabolism.
Better Skin and eye health,
Reduced cholesterol and heart disease,
More muscle - as fats help boost the hormone testosterone.

 

 

A Few Of My Favourite Warm Up Drills!

Side lying windmill - a great mobility exercise for your thoracic spine/ upper back as well as your shoulders.

Lateral lunge with overhead reach -combination of hip mobility and adductor/inner thigh flexibility as you work in a frontal/side plane of motion. Bringing the arms up overhead opens up the shoulder girdle, which can be very beneficial for individuals who sit at a desk all day.

Lateral high knee skip - dynamic side to side movement drill that will help fire up your Central Nervous System (CNS) and get your body ready for action.The CNS consists of your brain and spinal cord. Which acts as a processing unit for your body as it controls all the activities of all parts of the body. This is also an excellent drill to perform before a high intensity training session such as sprinting etc,

Eggplant!

I picked up nice bright purple colored Eggplant from the farmers market today. I enjoy eating them a lot at this time of the year.
I tend to bake my eggplants along with some everyday seasoning and garlic powder.
They are in season now so I make the most of it and grab some while I can.

Egg plants contain a good amount of fibre, minerals and vitamins. But also being high in antioxidants, eggplants can also help prevent cancer and lower cholesterol.
It's worth purchasing some now while in season if you if wanna try it!

Half Kneeling Position to Improve Core Stability!

Half kneeling is an effective position that I have been using with clients to improve on core stability and control.

Often I meet clients that present themselves with a posture in which their ribs are flared, back is excessively arched, and the pelvis tipped in a downward position (anterior tilt). This leaves the diaphragm and pelvic floor in a position where they are no longer in alignment with each other as they normally would. As a result, the client is no longer able to gain full stability of their core/trunk.

The goal is to get their ribs down and pelvis up in a neutral position. One effective way of doing that is by getting in a half kneeling position, which teaches a client to align the rib cage and pelvis more easily than it would if they were standing.

To accomplish this I will cue and position the clients front and back legs to a 90 degree angle. Then to get the ribs down I would get them to breathe in through their nose then exhale forcefully through their mouth. I normally would do 1 or 2 breaths like this just until the lower ribs get into a better position. After that I get the client to roll their pelvis underneath them just to a neutral position as well as engage their glutes. This is now the best position to stabilize your core and learn how to effectively engage your abs.

Clients will then perform exercises from this position to challenge stability and strength for example overhead pressing with the kettlebell/dumbbells which is what I'm demonstrating in the video. In addition to cable rows, cable chops, medicine ball throws and various others. While ensuring the client is keeping a strong firm position at their trunk and hips.

To make this position more challenging I instruct clients to bring their front leg closer to the mid line of their body, which will narrow the base of support. A client can also progress to a tall kneeling/both knees down position.

Core stability is a must, no matter what your goal is!

Two Functional Exercises For The Lower Body!

In this video you'll see one of my clients working on some lower body strength and power. Rear foot elevated split squat also known as a Bulgarian split squat, which is a excellent functional single leg strength exercise. It also, has some ...great benefits which include injury prevention as the stabilizer muscles are being developed.

Ice skaters also known as skater jumps/hops is a nice power and agility drill performed in a frontal plane/side to side motion. This is a movement pattern we don't regularly move in. Being able to jump and land on one foot requires a good level of balance and coordination, and is something we had already been working on prior to getting to this level. Training your muscles to stabilize in free open space and with movement can help you body create more balance and control. For example, if you were to ever fall, you would have the ability to catch your self.

Experimenting with our latest kitchen tool -Spiral Vegetable Slicer!

We recently purchased a spiral vegetable slicer after researching recipes showing healthy alternatives for pasta. A popular one is to replace it with zucchini. The good thing about zucchini noodles is that you won't get that bloated feeling... that you get from eating pasta, which I don't particularly like, its very low in carbohydrates, and it's gluten free! I was definitely keen to try this out as I had already purchased some fresh zucchini from the farmers market, so I was all set to put the new tool to the test!


3 medium size Zucchini
Half of each Red and green bell peppers
1 medium red onion
TJ's all natural chicken sweet Italian style chicken sausage
1 cup sliced bella mushrooms
Organic mushroom Marinara sauce(whole foods)
TJ's Everyday seasoning and black pepper
TJ's Olive oil
Avocado(optional)


I was very impressed with how the machine just sliced through the zucchini. After slicing it all, I placed the zucchini on a piece of aluminum foil and drizzled some olive oil and sprinkled some TJ's everyday seasoning on top, then baked it for around 20min or just until they were a bit tender.
To add to it I sautéed the chicken sausage with bell peppers, mushrooms, red onion and some everyday seasoning and black pepper. I then added the marinara sauce last. Finally, added half an avocado for some healthy fats.
Now you have a healthy balanced meal!

 

 

Core/ab Finisher!

I added a nice workout finisher at the end of my strength training session yesterday which included two very effective core/ab exercises along with some jump rope in a circuit.

The first was KB suitcase carries using a heavy weight. Suitcase carries is one of many loaded carrying variations that I love as they are excellent functional exercises that transfer well to real world application.
When doing these keep a nice tall posture with shoulders square and walk. Your core is gonna work harder to stabilize as you try to resist lateral flexion/ side bending.
Then I did the Cross Body Mountain Climber which is one of my favorite variations of the traditional mountain climber. While in a plank position keeping your spine neutral, hands underneath your shoulders. Bring each knee into hip flexion/towards the opposite shoulder while keeping a flat back.

Circuit in order:
1 arm heavy KB/DB suitcase carry 30sec each left and right.

15sec rest

Cross body mountain climbers (slow) 30sec

15 sec rest

Jump rope 30sec

15sec rest

Complete circuit 4 times through. This is a nice bit of conditioning to plug in at the end of your strength training session and will build a strong core and melt away some body fat to give you some lean looking abs.

Cherries and their Health Benefits!

Finally the cherries are in at our local farmers market!
At this time of the year when in season cherries are a great fruit for snacking, as they have some great health benefits.

They are loaded with antioxidants which help to fight free radicals in the body and may help prevent cancer and heart disease as well as slow your aging process down.

If your goal is fat loss or just trying to stay lean, because cherries are high in fiber eating a serving can keep you fuller for longer.

Some research I have read is that cherries can reduce post workout/after workout muscle soreness,when taken directly after. Whether it be drinking actual cherry juice or eating a serving of raw cherries.

Also cherries have been linked to helping to aid sleep as they contain melatonin, which is a hormone in the body that helps to regulate sleep.

I know I will be taking advantage of this super fruit at this time of the year and if you are not already doing so, you should to!

Combination Exercises!

I’m a big fan of combination/total body exercises as you can target several muscle groups in one big movement. Combining your upper, lower body and core can burn a lot of calories as well as boost your metabolism. In the video one of my clients is performing a reverse lunge to 1 arm landmine press, which is a challenging combination. I first learned this variation from strength coach Eric Cressey as I thought this was a cool combination.I love the landmine especially for the way it challenges your core/trunk through different planes of motion.

A couple benefits you can get from combination exercises are:

Improved balance and coordination

Burn fat and build total body muscle

I like to always include a combination exercise of some sort in my own workout plan as well as my clients workout routine especially if there
goal is fat loss.

Warm Ups!

 

Before I start my workouts I always like to have a good thorough warm up which will help to increase blood flow to the muscles, recruit more muscle fibers and raise the body’s core temperature. The warm up will consist of some mobility and activation work which addresses some of the problematic areas of the body such as the ankle, hips, thoracic spine and shoulders. Dynamic movement drills like for example carioca, high knee skips as well as foam rolling/soft tissue work to loosen muscle fascia and get rid of any knots in the muscle. I normally foam roll each muscle group for around 15-30 sec. So a step by step process in order will look like this:

• Foam roll to loosen the muscle fascia and to get rid of any knots in the muscle.
• Mobility and activation work to help increase range of motion
• Dynamic movement drills

This type of warm up procedure is what I typically do with my clients. In all the warm up can take around 10min, but it’s a warm up guaranteed to get you fired up and ready for your workout a lot more effectively than you just jumping on the elliptical/treadmill for 5mins and then doing a few arm swings.

 

Deadlift To Get Strong!

If you are about to start a strength training program with a goal of getting strong. The one exercise you want to make sure you include in that plan is the Deadlift. Personally, I would say the deadlift is the king of all strength exercises and definitely my favorite. Whether it be Sumo (wide stance) or the traditional stance or even the trap bar deadlift, all variations serve a great purpose. In  the video I was performing my personal best which was my 1 rep max 217kgs/ 477lbs on a raw deadlift, which meant  no belt or lifting straps. Which I was more than happy with my end result. I completed this while finishing phase 4 of Eric Cresseys High Performance Handbook which is a excellent resource. As a Personal Trainer I'm constantly reading, learning and expanding my knowledge base. I like to learn from the best strength coaches out there and Eric Cressey is one of them. My personal goal with this particular  training plan was to get as strong as I could without using any lifting aids like belts/straps etc.

Some of the benefits you get from this one exercise:

Strengthening of the muscles of your posterior chain/ backside of your body which would include your glutes,hamstrings,calves, lower back, spinal erectors, trapezius and also your forearms and core.

Increased grip strength

Increase in testosterone and growth hormone release, Which equals more overall muscle mass.

Great functional exercise with real world application.

Remember its crucial to keep good form and technique when practicing the deadlift to prevent injury. If you have never or don't know how to perform a deadlift I would highly recommend seeking a professional.

Quick and Easy Nutrient Rich Lunch

Quick and easy nutrient rich lunch before I start my afternoon shift!!

Baked sweet potato,baked organic chicken breast, Earthbound farms Zen salad blend,tablespoon of pumpkin seeds and sundried tomatoes, then to top it off one of my favorite dressings two tablespoons of Maple mustard by Steve's club Paleo chef. Trust me this is a great tasting dressing with no junk added just like the label says all natural ingredients,highly recommend it.

The reason why this lunch was quick and easy is because I had already done some meal prepping for the week. So my chicken and sweet potato was already baked and stored in my refrigerator. All I had to do is grab my salad and dressing. Prepare some of your healthy meals for the week ahead it makes life so much easier!

 

My Signature Power Breakfast!

One of my favorite healthy easy breakfast recipes filled with all the nutrients your body requires to start the day right.

Omelette with 4 organic eggs,mushrooms, red onion and baby spinach.
Sautéed Tuscan kale both cooked in virgin coconut oil and trader joes everyday seasoning, garlic and black pepper....
1/2 Avocado
1 orange
Cup of green tea with honey.

Guaranteed to:
Kick start your metabolism
Burn fat and keep you lean
Keep you focused

Broccoli with a twist

My wife and I have been experimenting a bit with some Paleo dishes of recently as I'm always up for cooking and trying something new. I love broccoli and rather than just steaming the whole amount I thought you know what...I'm gonna have a ...look online for a quick and easy recipe for broccoli! That's when I came across broccoli fritters by Juli Bauer of PaleOMG.com. I made this for dinner yesterday and we both enjoyed it.I actually made them pretty big by accident. I topped it off with some grass fed burgers and half an avocado and some baked mushrooms on the side.
The recipe ingredients were pretty easy:
.
Broccoli stems (I actually used the full head of the broccoli)
2 eggs
sweet onion
Almond flour
Garlic
Salt and pepper
Optional as I added some mixed seasoning also.
Coconut oil

I recommend trying the recipe if you like to put a bit of a twist on your broccoli.This is the link to the recipe http://paleomg.com/paleo-broccoli-fritters/

 

Add some flavor to your tuna fish without the excess fat!!

I’m a big fan of tuna fish. It is one of my quick go to protein sources. But as you know tuna fish can be quite bland on its own and especially when eaten straight out the can. I personally like to add some spice to my tuna. Having moved to the US and adjusting to the changes of not having certain things that you are used to in the UK was not easy. But having searched high and low and experimenting. I managed to find this great addition for my tuna. Organic Sweet pickle relish by Trader Joes I’ve found to be the best way to give my tuna a bit of spice. One tablespoon of relish and a sprinkling of fresh ground black peppercorn does the job!

If you are someone who cannot tolerate tuna fish because of the taste or you are looking to give your tuna a bit of kick without excessive calories I would recommend giving this a try… you might just like it.

 

Why single leg exercises should be a part of your strength training plan!

 

 

I’m a strong believer in unilateral or single leg strength exercises. I always have them programmed into my personal workout plan as well as my clients that I train. Step ups, Lunges, Split squats with feet elevated, Single leg Romanian Deadlifts are some single leg exercises that can be very challenging, but offer great results! Here are some of the benefits you get from single leg training:

·         Helps prevent injury by developing the stabilizers and small muscle groups that you can’t hit with standard two legged exercises.

 

·         More muscle growth and strength as it engages more muscles.

 

·         It can be more functional as it balances strength so you can sprint, change direction and produce force equally on both sides of your body.

 

·         Less loading of your spine if you are somebody who has back issues.

Start incorporating single leg work in your workout plan today and reap all the benefits as well as developing a bullet proof lower body.

 

 

Tired of doing long traditional cardio sessions and getting no results!

 

 

 

Top 5 reasons you should be doing complexes:

1.       Great for fat loss due to the metabolic effect

2.       Builds lean muscle

3.       You will get a full body workout

4.       Ideal replacement for those long boring cardio sessions and a lot more fun I say

5.       Perfect if you are short on time and only have around 15-20min for your workout

Complexes are great for burning fat, building lean muscle and boosting your overall conditioning. They are also great for individuals who dislike traditional cardio of the treadmill, elliptical or the bike. They are great for all fitness levels.

A complex can take as little as 10-15 min depending on how long you take to rest and catch your breath in between sets. I like to use them with my clients as a finisher at the end of a strength training session. Also a complex can be done as a stand alone workout especially if you are short on time.20min including your warm up that’s all it would take for a total body workout.

A complex is a series of exercises performed in succession with a single piece of equipment. Whether it be a barbell, kettlebell or dumbbell you will complete all exercises with the required repetitions before putting the implement down. The weight should not be as heavy as you would use in your regular strength workouts. You should be able to keep good form.