My Recommended High Quality Nutrition Supplements

My Recommended High Quality Nutrition Supplements
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Monday, September 20, 2021

Band Assisted Pull Ups for Exercise Therapy

Band assisted pull ups are a great way to build up your pull-ups and work your back muscles (lats). 

You can use different resistance levels of bands to progress or regress your training as needed.  

After I had a bout of tennis elbow which lasted a long time. I lost my pull up ability as the joints were weakened by the injury. So to build it back up, I use the bands. It’s easy on the joints and really works the lats/back very effectively. 

Bands allow me to do movements that I would otherwise have to give up. Add bands into your gym kit for added versatility and capability. Look at how bands can work for you.

Tuesday, September 14, 2021

What Do You Need For a Home Gym?

There are many obvious benefits to having a home gym or working out at home. 

Some people think that you need all sorts of expensive equipment like a 3000 dollar bowflex and treadmill. 

While those things are nice to have, they are not required or essential. 

Most of the time those expensive toys end up being a clothes rack and don't get used anyway. 

This pic shows an example of a minimal home gym setup. 

You don't need any equipment in reality but having a few items can boost your results and keep variety kicking. 

With the setup in this pic, plus the addition of body weight exercises, you could literally come up with hundreds of workouts. 

One of the services that I offer, teaches people how to use the equipment that they have on hand to program a variety of effective home workouts. 

Many people have some stuff at home but they simply do not have the knowledge and experience to use it to its full potential. 

If you would like a customized "how to get the most out of your home gym" session, I'm available by appointment either online or in person. Contact me if interested! 

You don’t need expensive, fancy gear for your home gym. You do need the self discipline to actually workout at home. This is where most people fail. I’ve seen amazing home gyms, which cost ridiculous amounts of money, collect dust and rarely get used. 

Nobody can help you if you refuse to do the work. And no amount of exercise equipment will make a difference if you will not use it.

So what does a good home gym really need? : A motivated and self disciplined person who will do whatever is required to reach their goal. 

Friday, August 27, 2021

Kettlebell Rack Squats on the Bench

The kettlebell rack squat on the bench is another great squat variation for beginners, older adults, those recovering from injuries, and those with mobility and range of motion limitations. 

It’s also a great exercise for those with back / spine issues as the weight is front loaded, mitigating risk and stress to the spine.

Tuesday, August 10, 2021

Dumbbell Goblet Bench Squat

Dumbbell goblet bench squats with a pause are a great exercise to work the legs and core stabilization. This is also a very safe exercise as the weight is in front of the body and avoids direct spinal loading. 

The slight pause at the bottom reduces momentum and forces the muscles to work harder by having to initiate from the bottom stationary position. 

This exercise is great for older adults, beginners, and those recovering from injuries or medical procedures. It is also great for people with mobility and range of motion limitations. This exercise can be done with a dumbbell or kettlebell. 

It can easily be converted into a modified front squat with barbells, sandbags and other weighted implements. This is also a functional exercise for daily life activities as you are literally practicing sitting down and standing up under load. 

With my old back and hip injuries, this exercise is very good for me as it allows me to work the legs and core safely. There are many variants of squats and lunges which I simply can’t do anymore. This is an exercise that lets me train around my limitations. 

Use what works for you and always continue the mission!

Tuesday, August 3, 2021

The Jack Stand Romanian Deadlift

The Jack Stand Romanian Deadlift is a great posterior chain exercise which helps to strengthen all of the major players involved in all forms of deadlifts and squats. It also strengthens your core and helps with good posture. 

The Jack Stands are 45lbs each so it saves on the initial 45lb plates. They have adjustable height. This takes the place of block pulls. It is great for older adults, beginners, and people with mobility and range of motion limitations (like me 😀).

Thursday, July 22, 2021

How to Determine Your Daily Calorie Requirements

Garlic pepper baked chicken tenderloins, mixed nuts, baby red potatoes.

Today’s nutrition lesson: how do you know how much you should be eating each day? What are your calorie requirements? 

Generic guidelines from the medical industry and the government are not tailored to your individual specific needs. 

There are many different formulas which can be used to calculate calorie requirements. 

Over the years, with many clients and myself, I adopted the method to calculate calories based upon activity level. For calorie requirement calculations there is a value for low, moderate, and high activity levels.

Some formulas use 10, 11, and 12 for their numerical values for activity levels, while others use 11, 12, and 13, some use12,13, and 14, and some use 13,14, and 15. 

Over many years of experimentation with numerous clients and myself, I have determined that the 13, 14, and 15 values are the most effective for the majority of people.

To perform the calculation to determine your calorie requirements using the 13, 14, and 15 method, you'll take your body weight x the activity level 13 for low activity level, 14 for moderate activity level and 15 for high activity level. This calculation will give you your maintenance calories. 

If you're trying to lose weight you'll take your calculated maintenance calorie number and subtract 500 from it. This will give you your deficit number for weight loss.

Example using my numbers:
220X13 equals 2860, 
220X14 equals 3080, 
220X15 equals 3300, 
these are my maintenance calories. 

For weight loss I would subtract 500 from each maintenance number and this would be my deficit calories.

So my deficit calories for each activity level would be as follows, 

low activity 2860-500=2360, 
moderate activity 3080-500=2580, 
high activity 3300-500=2800. 

To determine how many calories per meal I would simply divide each activity level number by the number of meals that I planned for the day.

An example would be my high activity level deficit number of 2800 divided by six meals =466 cal per meal.

This method will allow you to determine your daily calorie requirements as well as the number of calories per meal.

Periodic updates should be made as your weight changes and as your goals are met or changed. Modify and update your caloric requirements as necessary. 

Wednesday, July 21, 2021

Bands, BowFlex, and TRX Workout

Band/ BowFlex/ TRX workout: we have had rain in my area, off and on for the past two weeks. This causes my arthritis, asthma, and allergies to crank up to an annoying level where I basically feel like crap all the time. 

The joints have been hurting far more than usual. Plenty of reasons to justify to myself that skipping workouts is authorized under these conditions. Long term health, wellness, and fitness are directly impacted by these mental conversations. Skipping one workout leads to skipping a second and so on. Can’t let that happen.

The program called for my usual heavy bench press workout. That wasn’t gonna happen. So I compromised and decided to go in the gym and do whatever I could do. I improvised a workout that I was actually able to do mentally. 

So I started off with the resistance bands. Then I moved to the BowFlex. Then I transitioned to the TRX and some crunches. I ended up doing 4 sets of 5 reps on 10 exercises with minimal rest between sets. It wasn’t the hardest, fastest, heaviest workout by any means. It started off easy. By the end I was tired and had worked chest, back, and abs. 

Instead of skipping a workout, I ended up doing far more than I imagined. Once again, as I always say, just get in the gym and do something. 99% of the time you will end up doing way more than you thought you would. 

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