Archive for January, 2013

The 5 Keys to Bullet Proof Abs

Thursday, January 31st, 2013

Everyone knows that to have visible abs, a good clean diet is absolutely essential to get rid of the fat covering them. However, this article is about creating bullet proof abs, not flimsy beach abs. The type of abs that are useful in sports, taking punches to the stomach, and that make for a strong core.

Having a strong core helps prevent back pain, so don’t skimp on regular abdominal work!

  1. Static Holds

    Starfish PoseHaving the strength to hold your body in a certain position is key in several ways. There are examples of static hold training being useful for every day situations, and for athletic endeavors.

    When you’re driving, activating your core to support your spine will release stress on your back, and bring your shoulders into better alignment. When you are rock climbing and stabilizing your body to keep it from moving, or trying not to move your upper torso back and forth while running… static holds are everywhere.

    Some key exercises to perform are planks, both on your hands in the push up position, on your elbows, and on your sides using one hand. An even more advanced position is raising one leg on your side – known as the starfish pose (right) – which causes a lot of imbalance and seriously engages your core.

    Still too easy? Try adding a weight vest or holding a dumbbell or kettlebell overhead with your free arm.

    (more…)

Healthy Breakfast Dos and Don’ts for College and Beyond

Wednesday, January 30th, 2013

Set the Tone for a Healthy Lifestyle During and After College

College Breakfast
When it comes to health and fitness, many college students are too wrapped up in the demands of their academic pursuits to pay much attention. Even those that have been athletic in the past or are currently members of sports teams on campus might neglect their nutrition when they’re in a rush to get to class or they’re cramming for a test.

In case you hadn’t heard, unless you are practicing Intermittent Fasting, breakfast is the most important meal of the day. The reason for this is that it sets the tone for your metabolism, your satiety, and your level of energy throughout the rest of the day.

What you eat (and how you go about eating it) could have a major impact on your overall health and vitality. Keep in mind on test day, that your brain operates on carbs. Having some fruit and oatmeal before a big exam is scientifically the best way to exam prep.

As you can see from the picture of the girl on the right, breakfast does a college body good.

Here are just a few breakfast dos and don’ts to observe in college if you want to optimize health and fitness during your time on campus. Practice these tips now, and you will be more likely to carry them through the rest of your life.

(more…)

How to Get a College Degree in Exercise Science

Tuesday, January 29th, 2013

How to be a Personal Trainer

Chapter 1: A Degree in Exercise Science

Sexy TeacherIf you’re interested in studying the effects of exercise on the body, including how people respond and adapt to the physical strain of exercise, as well as the role different types of physical activity may play in harming or helping the body, then a degree in exercise science, sometimes known as exercise physiology, may be just what you’re looking for.

Certification or Degree?

Many folks intending to get in to the physical fitness field, opt to get certified or licensed instead of acquiring a college degree. While a personal trainer or sports nutrition certification will give you a strong background in that particular field, most of those classes are either online or studied from home, and do not garner the same kind of respect in the industry as a college degree.

In fact, a master’s degree will give you the best education and will put you on the fast-track to the top in your chosen field.

(more…)

5 Ways to Save Money on High-End Fitness Equipment for Your Home

Monday, January 28th, 2013

Setting up a Home Gym on the CheapHome Gym Girl

The major benefit of signing up for a gym membership is that you gain access to a facility that houses the many large and expensive pieces of fitness equipment that you want to use, from cardio machines like the treadmill and Stairmaster to weight-training options that let you work specific muscle groups without the onus of lifting free weights. And yet, there are also drawbacks to going to the gym.

For one thing, choosing a popular and well-appointed facility means that you may have to wait in line for machines, or else frequent the gym during oddball hours, like the middle of the night. And once you finally get your turn, the machines could be a mess of sweat and germs. Yuck. Of course, you also have to go through the time-wasting hassle of actually driving to the gym, yet another deterrent to your motivation.

Wouldn’t it be better if you had the equipment you needed at home? It might be pricy, but there are definitely bonuses to having a home gym, and there are all kinds of ways to save when you purchase the high-end equipment needed to help you get fit.

(more…)

Top 5 Benefits of Massage for Weightlifters

Saturday, January 26th, 2013

Rock MassageWeight lifting is one of the most popular forms of exercise in the world. Millions of people hit the gym every day to work out in the weight room and strive to achieve their own ideal physique.

The results are always impressive, but the damage done to muscles in the process can be a serious problem for some. It is highly recommended that weight lifters make regular appointments for massage therapy.

Good deep tissue massage can really break up scar tissue that could be hindering your progress at the gym or causing you unnecessary injury.

Any athlete can enjoy these varied benefits after just a single massage session.

(more…)

Why Personal Trainers Should Have Liability Insurance

Friday, January 25th, 2013

Sexy Personal TrainersAll kinds of businesses carry liability insurance as a way to protect themselves from lawsuits should a client slip on a wet floor or fall off a chair in the meeting room, for example. Whenever a client is on your property you are liable for their health and safety, so should they suffer some kind of accident or injury while in your care (so to speak) you could find yourself on the hook for medical bills and other expenses.

Of course, there are other types of liability as well, concerning the products a business manufactures, how they are promoted, copyrights, and so on. But when you’re a personal trainer, the main type of liability you’ll likely be concerned with is the physical variety.

But how does liability insurance apply when you don’t operate out of your own business location?

Does the average personal trainer really need to pay for this type of insurance?

(more…)

Getting Into Peak Shape for a Big Event

Wednesday, January 23rd, 2013

Big Event Fitness

A Short Term Solution

If you’re committed to your health and fitness, then you’ve probably got a regular routine worked out already. But you may have found that over time, your targeted regimen begins to deliver fewer returns in the way of results.

This is not such a terrible thing when you’re merely maintaining your level of fitness. But when you have to look your best for an event like a wedding, a body-builder competition, or even a stroll down the red carpet, you may be keen to up your game where your workouts are concerned.

The process starts with assessing your current state, determining your goals, and then figuring out the steps needed to get you where you want to be within a set time limit. So whether you have several months to prepare or just a couple of weeks, here are some tips that will help to get you in peak physical condition before the big event.

(more…)

Peanut Butter of Death

Sunday, January 20th, 2013

Apparently peanut butter all over the US has been contaminated by salmonella. Here is the story of the tainted processed legume product.

Peanut Butter Contamination

Image credit: Sparta Systems

How to Prevent a Back Injury When Weight Lifting

Friday, January 18th, 2013

Deadlift Chick

Injuries

Nearly everyone who trains, whether bodybuilding, powerlifting, strongman, or just a general fitness routine, has at some point suffered from an injury. And whether it’s a minor sprain or a broken bone it can definitely derail your progress towards your fitness goals, leading to weeks or months of recovery in which all of your hard work slowly slips away via loss of both muscle mass, strength, and conditioning.

My Personal Experience

I mean, I once walked into a Gold’s Gym after taking about a month off from training, with the intention to deadlift. I wasn’t planning to hit a 1rm or a PR that day. It was just simple sets of 5 to get back into the rythym. On the second set, at 50% of my previous 1rm, my back spasmed, I dropped the weight, and I was out of the weight room for another solid month.

Every athlete and weightlifter has some version of this sad story.

(more…)

Fit and Sexy

Friday, January 18th, 2013

Doing it Wrong Fit and Sexy