Archive for exercise programs, workout tips
K.I.S.S.
Chris wrote this post a couple of years ago, but it seemed particularly appropriate to run it again today, given that it’s Valentine’s Day. Enjoy!
I want to take a minute to remind everyone how important it is to KISS!
That is, to Keep It Simple, Stupid.
No-Nonsense, No “Cardio” Conditioning Workout
Think you need to run to get in a good conditioning workout? Think again.
Here’s FocusNYC trainer Alex demonstrating three great joint-friendly tools we use to improve conditioning in place of traditional “cardio.” They’re more fun and, frankly, far more effective. And as you’ll find out, they also have other benefits. What we’re trying to say is that if there were fitness awards, they’d be Golden Globe winners. Do these three exercises in a row, and we guarantee you’ll be gassed.
1. SLEDS
Effective Exercises: Ab Wheel Rollouts
The other day a client of mine made an interesting comment when I brought out the ab wheel. He looked at me and said, “I’m surprised you actually use something from an infomercial.”
The Number One Reason You Aren’t Getting Results
First off, I want to extend deep condolences to the family and friends of all the victims in this weekend’s horrific massacre in Norway.
What happened can only be described as a tragedy, and you’ll all be kept in our hearts and prayers during this difficult time.
And not that this compares in any way, shape or form but, as I’ve mentioned before, it’s also a tragedy that Kim Kardashian and so many others still buy into the idea of “toning” shoes like Skechers Shape-Ups while evidence abounds to refute their efficacy. But while research has always supported their ineffectiveness, this recent NY Times article highlights findings that suggest it may not be so much due to design as to the fact that the body just adapts incredibly quickly. This is true in all facets of fitness, and the number one reason most people don’t get results.
Understanding Muscle Activation: Part II
If you missed our first installment from Chris Kelly on muscle activation, you can check it out here.
And here are his three progressions as promised!
Progression #1: Prone, four points of contact
Improving timing and muscle activation is certainly a concern with beginners, but so is the need to acquire vital skills like finding neutral spine, breathing through abdominal bracing, and maintaining proper shoulder position. With this in mind, our first series of drills is performed as a circuit and labeled by function.
| Activation Sequence | Phase One | |||
| Bird-dog Position | Purpose | Week 1 | Week 2 | Week 3 |
| Cat-camel | Neutral spine position | 2 x 5 reps | 2 x 5 reps | 2 x 5 reps |
| Push-up Plank | Abdominal bracing | 2 x 10 count | 2 x 20 count | 2 x 30 count |
| Bird-dog (Bent-leg) | Hip extension | 2 x 10 count | 2 x 20 count | 2 x 30 count |
| Fire Hydrant (Bent leg) | Hip abduction | 2 x 10 count | 2 x 20 count | 2 x 30 count |
When Bracing Goes Bad
Before I tell this story, I need to make a couple of disclaimers:
1) What I’m about to tell you did not, in any way, change my belief about the importance of core stability training (nor should it change yours); and
2) The fact that I find the following incident somewhat laughable in hindsight is OK because it happened to me. Your laughing at the potentially dangerous situation, however, is NOT acceptable, and if I catch you smirking the next time I see you I will beat you down!
Understanding Muscle Activation: Part 1
Today we have another great piece from Chris Kelly on muscle activation. Many think we’ve let the pendulum swing too far when it comes to “turning on” our muscles before we work out, while others swear by better results with muscle activation techniques.
I think Chris hits the nail on the head with his efficient method of “waking up” sleepy areas without wasting too much time. Check it out:
Side Plank Principles: Part II
Today we have Part II of Chris Kelly’s “Side Plank Principles” series.
If you missed Part I, be sure to check it out first here.
Step #4: Compress to impress:
In addition to trouble with positioning, the other main issue we often encounter with both front and side plank exercises is the inability to maintain an abdominal brace. Because recognition of the brace must compete with positioning of the shoulder in the side plank, many clients often have trouble “feeling” the core during this exercise.
The solution to this problem is to create additional force to assist in bracing the abdominals – a technique known as “compression.”
3 Tips For Success In…Well, Anything
This post on the Precision Nutrition blog recently gave me an “AHA moment.” It’s not that I wasn’t aware on some level of the “common threads” of success in virtually all facets of life (I think we all are on some level), it’s just that sometimes hearing (or reading) something you “know” from someone else has a way of hitting you between the eyes.
EFFECTIVE EXERCISES: Goblet Squat
Despite the controversy, the squat is still the most common lower body exercise seen in the gym. Proper technique, however, is hardly ever observed. Argue if you will about stance width, foot position and whether or not you should even be squatting at all, but you can’t deny that there are some fundamental requirements that need to be met to qualify a squat as “correct.”
Your lower back shouldn’t round and your shoulders shouldn’t roll forward. Your knees shouldn’t cave in and your heels shouldn’t come up. Your torso should not reach parallel with the floor – that’s called a “good morning.” And the guy at New York Sports Club should not be allowed to use the rack for biceps curls just because he’s wearing straps!
To receive our latest posts via e-mail, enter your address below:
FitnessMash was created by the renowned celebrity trainers and coaches of FocusNYC. We separate fact from fad and redefine fitness as a science. The only hype here is the truth, so let us be your one-stop shop for cutting-edge fitness information that gets you results.
Available Spring 2011.
