Now these may or may not apply to everyone but if you are new to the gym or never really had much success there, here are 3 Ways to be more successful in the new year.
1. Don't over commit. As the old saying goes, "Rome wasn't built in a day." This could not be more true when it comes to hitting your fitness goals. You are much better off starting moderately with 3 to 4 days in the gym as opposed to over-committing to 6 to 7 days. Overdoing it in your first two weeks can make you feel burnt out or discouraged if you can not keep up the aggressive schedule. Plan your workout schedule at the beginning of the week and choose the days you will work out and stick to them. I find people tend to be more successful if they actually schedule their workouts into their days as opposed to just trying to wing it. Start with 3 to 4 days and schedule them out as appointments with yourself.
If you're still not convinced that you should be doing some sort of pull-up variation in your program, consider it as one of those biggest-bang-for-your-buck exercises. They essentially work everything above the belt, including:
Maybe you read this title and thought…no way, not me. I’ll never be able to do pull-ups.
The truth is, both men and women struggle with pull-ups…so regardless of your gender, keep reading. We are going to cover a variety of different pull-up regressions, (slightly easier modifications), like training wheels, that will help get you to the promise land – even if you cannot do a pull-up YET.
We were lucky enough to attend a Shin Splints Prevention seminar at DeFabio Chiropractic Spine and Sport Rehab last month. Here is what we learned!
The first goal when taking up a new activity is to prevent injury and discomfort with smart training and preparation.
Unfortunately, a common ailment for runners can be lower leg pain. More often than not, it is linked to one of these three issues:
Have you ever heard of Vitamin L?
Vitamin L is the best-kept secret. It is not something you want to leave out of your diet. It is a necessary vitamin, and if you have a deficiency in it, you may be missing out on a higher well-being, satisfaction, and happiness level.
What is Vitamin L and where can I get it?
Vitamin L is short for Vitamin Love and refers to not only what you choose to eat but with what kind of loving practices and environment you choose to eat it in.
Before we discuss what a cheat meal is, let’s clarify what it is not…
Cheat meals are not cheat days or entire weekends of diet debauchery. They are not an all-out eat-till-you-can’t-move, want-to-puke-fest. And if you’re not cutting calories and increasing your training, and have cheat meals multiple times a week, it’s not a cheat meal—you probably just have a crappy diet. Cheat meals require planning and self-control. A really big component is the planning part. When done right, ordering a really enjoyable meal that is off of your “typical” meal plan can not only feel totally guilt-free but also make you more successful in accomplishing your fat loss goal.
“Cheat meal” implies that you are cheating on your diet, which is actually not the case. A “cheat meal” is a planned, built-in component. You are not cheating on anything. For this reason, you may seem it also referred to as a “refeed meal,” which is definitely more appropriate.
Body Weight Tabata Circuit (~20 Minutes)
Tabata is a very specific interval style workout. One circuit lasts only 4 minutes—but boy is it a long 4 minutes! You’ll feel both your muscles and your lungs burning. A tabata circuit involves a 20-second hard work period followed by a 10-second rest period. This is then repeated for 8 rounds, for a total of 4 minutes.
I highly recommend downloaded a free tabata timer on your phone. There are quite a few available in the app store. This allows you to focus on the exercise at hand, rather than the timer. For a challenging workout, try these 4 body weight exercises and complete a tabata round of each exercise. Complete all 4 minutes of one exercise before moving on to the next exercise.
Five Machines Worth Using!
A great way to assess trends in the fitness industry is to look at how gym layouts are changing and what types of equipment are taking up the budget.
Today, free space in gyms is a hot commodity and box-style, open-warehouse gyms are all the rage. Facilities boast about having green turf, and functional training, kettlebells, medicine balls, Crossfit, and even powerlifting are some of the hottest buzzwords in fitness right now.
Weighted exercise machines (those that are plate-loaded or have a weight stack and pin) have somewhat taken a back seat, and may even be looked down upon, by the more functional folk.
An estimated 45 million Americans are on a diet each year. Chances are, your spouse is one of them. Recently, my wife decided that she wanted to lose 20lbs. Although I think she is perfect, I know that losing weight will make her feel more confident and comfortable in her own skin.
So, I sat down and seriously asked myself… Am I hurting or helping the cause?
In my opinion, if you’re not onboard, you’re part of the problem.
The fact is that having a positive support system at home has been proven to help with achieving and maintaining healthy behaviors. So, why not support your spouse in being the best version of themselves? After being married for only 18 months, I can testify that a happy wife is most definitely a happy life.
When it comes to weight loss, an Achilles heel for many is evening snacking. To clarify, we are not talking about having a late dinner. Regardless of the time, if you are due for a meal, you should eat. What we are addressing here is reaching for the pretzels, chips and ice cream, post-dinner.
Eliminating this habit can and will do great things for your waistline.
The stars may not always align when it comes to having your very best workout every time you set foot in the gym, however, there are principles you can apply that can create a good level of consistency with your workouts, making them consistently productive.
Hi my name is Amanda and I love coffee way too much....
By Mike Occhipinti
One of the most frequently asked questions are “what do you eat” or “what should I eat if I want to lose some weight?” If you are one of those people who find yourself asking or wondering these questions, you might find this article as a good stepping stone to get you on your way. Now let me state I am not a nutritionist or dietician, but I can share with you some tools I have seen personally work for me and my clients. Lets talk about four simple ways to get the ball rolling.
In talking with people throughout the health and fitness industry, it always surprises me how many are unaware of what a proprietary blend is and what it actually means. It is nearly impossible these days to pick up any weight loss or pre workout supplement without seeing the words in nice bold letters, “proprietary blend”
The Body Shop Studio has an exclusive Neck training program. Read about how neck and head training can lower the risk and reduce the number of sports-related concussions in athletes.
Here is an interesting article found on T Nation, How to Turn Small Habits into Big Successes, by Dan John, June 19, 2015.
While some view functional training as doing 4 different movements while standing on a bosu ball, here at the Bodyshop Studio we view it as any exercise that improves everyday activities.