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Shari
Understanding our posterior chain (back body). I work with many clients weekly on posture and gaining back strength to help with posture. As we age we loose range of motion, flexibility and strength in our backs! It is very important to understand the mechanics of back exercises and how important form is in performing these exercises. I have found a video by Charles Poliquin on 2 good strength exercises! The pictures below will help you understand the muscle anatomy of these exercises.
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Have a wonderful day and keep lifting those weights.
Shari
Try this fun workout I put together for a 45 min quick in the gym high intensity workout!
Start with a 10 to 20 min. cardiovascular warm up (elliptical, Stepmill, walking or HIIT on treadmill).
warm up hips -Body weight squats hands behind head butt low 20 reps then barbell chest press no weight on bar.
then
3 exercises performed in a circuit minimal rest time 30 sec. or less.
Circuit 1
Circuit 2
Circuit 3
SWEAT SWEAT SWEAT
If you like this workout leave a comment below and please share link with your friends
Journal of Obesity
Click for full artcle
dx.doi.org/10.1155/2011/868305
High-Intensity Intermittent Exercise and Fat Loss
Stephen H. Boutcher
School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney, NSW 2052, Australia
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Happy Holidays!
Try these great exercises displayed in this short 3 min video. I do all these exercises but love the way this coach has filmed them. Do these exercises as a circuit repeating 3 – 4X. It should take you about 30 minutes. If you like this video leave me a note below or be so kind to share my website with infor. with your friends.
Happy Holidays, and keep moving for the love of your body and over all well being!
I am grateful for you and your loyalty and commitment to exercise!
Shari
3 Keys to a Healthy Holiday Season
by Paul Chek
When we think of the end-of-year holidays, usually we don’t think of them as being very healthy.
For some, holidays become obligations to spend time with people who drive us nuts. For others, feelings of loneliness or disconnection may drive us to fill that void with something. For the corporate giants of the world, they use holidays as leverage to get you to spend money on stuff you really don’t need.
Instead of celebrating what Christmas was intended to be — a holy day — it has become an expensive custom attached to the socio-cultural expectations of gifts (the kind you purchase). In fact, with today’s economy as it is, many people dread the approach of Christmas.
For those with food and alcohol addictions, Christmas and New Years are times when people give themselves permission to ignore their needs and dive head-long into their wants.
To give yourself a healthy holiday season, you need to be clear on what that concept truly means.
Key 1: Prioritizing Your Health
For you to be healthy during the holiday season is to be balanced. The healthy person or athlete is someone who can efficiently change direction because he or she has the internal resources and balance to do so.
Sadly, some people’s wants so overpower their needs — anything essential to maintaining one’s health and vital wellbeing — it can take weeks, months, or even years for their bodies to recover from the holidays. Once we meet our needs, only then can our wants be supported.
A healthy body is one that functions without pain or limitations. Conversely, the healthy, balanced mind is one that can entertain many ideas, even opposing ones. The healthy soul is one that makes room for others, and to love them!
Key 2: Celebrating Holidays
However, holidays aren’t limited to the ones we celebrate at year’s end. The word holiday is the fusion of the words holy and day. Viewed in religious terms, holy means coming from God. For our purposes, holy really means whole.
Think of something that is whole as equal to, and greater than, the sum of its parts. A holiday is a whole day in which you can celebrate life as something bigger and more beautiful than the sum of its parts.
So how can you do that? First, you must take care of the garbage in your life. You may not like taking out the garbage, but if you don’t, you won’t enjoy being in your home for very long as it will start stinking and attract bugs. The act of taking out the garbage, even when you don’t like it, creates a wholeness in which you can really enjoy your home.
Likewise, if we drink, smoke and eat more than we can efficiently and effectively eliminate, we begin to smell (think stinky poop) and attract bugs! Instead of creating wholeness, abusing a holiday can be the start of a long period of misery.
Creating division is no way to celebrate a Holy day. Keeping it Holy is keeping it whole! To be whole is to be better than the parts.
Key 3: Harmonizing With the Seasons
Above all, seasons represent change. New Year’s resolutions are commitments to necessary change.
Mother Nature teaches us that all life is in a constant state of change, which is exemplified by winter, spring, summer and fall because we are truly creatures of change!
If change weren’t part of her nature, our world would be in trouble. What if snow never melted? What if it stayed hot all the time and the forests and soil dried out? What if fruit never stopped falling off trees? Can you imagine all the flies, bugs, rot and stench?
During seasonal changes, I am reminded that Mother Nature, our Mother, is flexible and adaptable to change and never dogmatic. The seasons give the gift of a variety of weather environments that favor different biological rhythms and activities.
In summer, we hike and bike on ski trails, and, in the winter, we ski on them. During the summer, we are attracted to foods with higher water content as a means of cooling our bodies. In the fall and winter months, we become more drawn to foods filled with fats, protein and carbohydrates, which help keep us warm and insulated.
If you don’t adjust your dietary needs to your body’s instincts, which are driven by seasonal influences, you will have a far more difficult time adapting to change and are far more likely to become obese and sick!
Choosing how you enjoy a healthy, holiday season is up to you. Spent wisely, holidays serve as reminders:
To reconnect to our instincts.
To rekindle our relationships.
To be willing to change.
To allow the totality of you to adapt and harmonize effectively.
Choose Balance This Holiday Season
Enjoy a healthy holiday season by making your physical, mental, emotional and spiritual needs top priorities before your wants! In this way, you can truly experience Holy days as they were meant to be.
I use holidays as reminders to attend to my personal needs, knowing that they are best harmonized with Nature’s needs.
My priority is to maintain a healthy balanced body, mind and spirit so that every day is a holy day. I nurture my relationships with the awareness that they are mine.
I welcome seasonal changes by eating foods that grow during that specific time of year. During the winter season, I go to bed earlier because of decreased sunlight, and spend more time in quiet introspection.
That said, I sincerely wish all of you a Healthy (balanced) Holiday (whole) Season (period of necessary change)!
Love and chi,
Paul
– See more at: http://chekinstitute.com/blog/3-keys-to-a-healthy-holiday-season/#sthash.ecpR1Fqj.dpuf
Healthy or not? It may surprise you to learn that there are 5 “health foods” that are actually not healthy at all. I changed my eating life style about 10 years ago after completing a great nutrition course, talking to nutritionists and my own research. These are my opinions including some great blogs I follow.
**Of course — as you know — what you choose to eat and consume is your choice and responsibility.**
1. Whole Wheat Bread. Healthy or not? In most cases, not. Why? Whole wheat bread contains a chemical that’s banned in numerous other countries. Instead, eat Ezekiel Bread, which is flourless and whole grain, and is digestible in the way our bodies were meant to eat. Better choice at home is sprouted grain Ezekiel Bread.
http://www.foodforlife.com/about_us/e…
2. Agave Nectar. This popular sweetener has a higher concentration of fructose than high fructose corn syrup. If you’re wondering whether this “health food” is still healthy or not, think about this: the high levels of fructose in agave nectar contribute to visceral belly fat. Instead, use coconut palm sugar, which contains all the minerals and vitamins from the coconut and is low-glycemic. Another option is Sweet Leaf Stevia. http://www.sweetleaf.com/
3. Gatorade & Powerade. This drink is on the list of 5 foods to not eat because it’s basically sugar, chemicals and salt. Until recently, it even contained a controversial flame-retardant chemical, too! Instead of drinking Gatorade, drink raw coconut water (not from concentrate) or try eating celery, which is also a great electrolyte booster. http://www.harmlessharvest.com/100-Ra…
http://foodbabe.com/2012/07/10/the-se…
4. Almond Milk. You may never have wondered if this was healthy or not, but store bought almond milk contains the ingredient Carageenan. This can disrupt your GI tract and is also found in dairy products. Instead, try the Whole Foods 365 brand of almond milk, check ingredient labels, or make your own at home.
5. Frozen Yogurt. This “health food” is loaded with sugars and processed ingredients. In fact, frozen yogurt is processed to the point where probiotic levels are diminished, so there’s no question if it’s healthy or not. Instead, try Red Mango, one of the cleanest ones out there, or make your own from coconut milk ice cream with frozen fruit. It’s amazing! http://www.edwardandsons.com/native_s…
http://foodbabe.com/2013/06/09/how-to…
My resources found from the below listed.
http://foodbabe.com/
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Please comment below!
Shari
I have been following Charles Poliquin for 10 years! Charles has released numerous scientific studies and has designed equipment over the years to help us train smarter become faster and be the best athlete we can be! Check out his latest article! Any questions after reading feel free to email me. Shari.balance2bfit@gmail.com
By Charles R. Poliquin
Last updated: Nov 17, 2015
Power training isn’t just for competitive athletes: It can do wonders for your physique as well! Cast a bigger shadow with this world-class program from renowned coach Charles Poliquin.
VITAL STATS
Name: Charles R. Poliquin
Occupation: Strength coach, author of “The Poliquin Principles” and “Arm Size & Strength: The Ultimate Guide”
Website: www.strengthsensei.com
A lot of trainees I talk to want to be stronger and look stronger—in that order. They don’t want to look like some over inflated balloon ready to either pop or float away. They’re after the look of power—a look that visually demands respect, not ridicule.
A few years ago, I’d hear the physique of powerlifting champion Roger Estep or Olympic lifting superstar David Rigert cited as the ideal of this look. More recently, people point to my good friend and teaching colleague Dmitry Klokov. These physiques feature lots of muscle, but useful muscle.
It’s a look you can’t fake, earned through heavy weights and a dedication to the fundamentals of power and strength. You can earn your version of the look, but you’ll have to do it the right way.
DROP THE REPS, UP THE SETS
At my seminars and certification courses, I often get asked for the perfect rep set to build size and strength simultaneously. My answer: 1-2 exercises per body part, 7 sets of 3-5 reps, 30X0 tempo.
If lifting with tempo is new to you, the first number (3) is the eccentric motion, or lowering of the weight. The second number (0) signifies a pause in the stretched position. If it’s zero, there’s no pause. The third number is the concentric tempo; an X there means to lift explosively. The fourth number (0) is the pause at the top of the movement, or in peak contraction (again, no pause in this case).
CHARLES R. POLIQUIN WHAT IS TEMPO
WATCH THE VIDEO – 2:10
Another slow tempo example.
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