Choosing your workout Shoes

People choose different shoes for different occassions it is a matter of practicality. Well choosing shoes for your workout is not any different they must fit the situation.  Just as a football player wears cleats or turf shoes and a basketball player wears shoes made for the court you need shoes made for exercise.  I am going to dedicate several blog posts to my opinion of the best choices for shoes for different workouts.

Running shoes

The widest variety of shoes you will find are probably classified as running shoes.  They should be light weight, made of durable and breathable material and provide comfort throughout the sole of the shoe.  If you are a long distance like more than 30+ miles a week runner you probably need to step into the world of asics gel these are the caddilac of running shoes.  For a more novice runner who seeks comfort for feet I would look into New balance you really can't go wrong, New balance provide the most comfort hands down whether for walking or running.

Nike running shoes

Nike is the most popular shoe out there of course everyone knows "Just do it".  Nike has its beginnings in providing athletes with running shoes.  The nike waffles were a big hit back in the day.  Now Nike has a vast selection of shoes to choose from for every sport and activity.  For running they produce two of my all time favorite Nike Shox and Nike Air, of course they have others but these are top of the line. 

Nike shox provide extra impact protection with the four column shox design in the heel for someone who has heel spurs or flat feet these shoes are an excellent choice.  They are also very light weight and durable and can be used for running or for crosstraining. Also the best aspect of the Shox to me is that you can have the comfort and style. Nike shox have some great designs out there that can be seen as great fashion addition.

Nike Air is also on of my favorite shoes for running and the all around best workout shoe.  The cushion and impact support the air bubble provides for your feet is superb.  The construction of these shoes will last for years even with high milage.  If you plan on running, jumping, lifting, or doing other sports you should try out Nike Air for your workout shoes.

There are many brands of shoes out there any if I left any good ones out please comment on your favorite workout shoe.  When you are shopping for you next pair of kicks for working out it depends on the features which are most important to you.  Cost, Style, Comfort, Quality, Durability? Take your pick.  You are bound to find some great deals online but if I were you I would make sure to try the shoes one before kicking out $$.  Head to the local mall or neighborhood shoe store and test drive the shoes before you purchase them.  All feet are not created equal so see which shoes make you feet happy and go with it. Good Luck!!

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Body weight exercises are very effective!!

Body weight exercises!!



You body is designed to move in some pretty amazing ways. We can push, pull, bend, rotate, twist, jump, and stretch. Unfortunatley during our normal everyday work week we very rarely do any of these simple and or compound movements. Sitting, Walking, Standing, reaching plate to mouth are some of the movenments our body has become accustomed to. Before the computer age we performed much more physical labor and our bodies were in better physical condition as a result of our everyday life and work movements. This day and age with the increase in the amount of work we do sitting behind a computer or some type of machine has caused us to lose that component of fitness and exercise that was mandatory in your daily rountine.

We have to use our bodies in the way that it was originally designed. Take a squatting movement for example. When you squat you use your bodyweight and the force of gravity creates resistance at the bottom of the motion right before you come your back to the upright position. As a general measurement of strength every adult should be able to push, pull and support their own body weight. This is a natural ability and also a survival tactic, it would be helpful in many dangerous situation to be able to move your own weight. Push ups and lunges are two other bodyweight exercises that are very important to help you tone your muscles build strength and improve your body’s overall performance. One of my favorite ways to do cardio is stair climbing or even step aerobics. These movements engage your muscles in the lower body and exercise the Most important muscle YOUR HEART.

These body weight exercises are easily modified so that a beginner can perform the exercises and gradually increase the range of motion to progressively build strength. For example If you cannot do an normal push up you can perform the push up exercise in a kneeling position and work to increase the resistance placed over your hands to having your knees completely off the ground. Once you have gained the strength to perform these movements you can increase and decrease the amount of sets and repetitions. As a general rule beginners should stick to 2 sets of 10 repitions on 3-5 exercises during a workout.

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Get in shape NOW!

Get in shape NOW!

Every day you look in the mirror do you like what you see? Are you happy with yourself image? Most of us have an idea of what we want to look like and any of us never reach being totally satisfied with our physique. If you had a step by step program that could get you from where you are now to your ideal physique would you be 100% committed? If you answered enthusiastically, Yes! You may be the type of person that could benefit from getting in shape NOW! No need to waste anymore time with expensive gym memberships and contracts.

Free yourself from the limits of your lack of direction and know how. You have all of the tools you need, You were created to move. Reclaim your natural ability and get going.

The first step is simple, put yourself in the right mind set. Create a schedule and make sure that you allot time for your workout.

The second step is to create a plan you can develop your own program including the activities you enjoy or following the Sweat Party workout program.

The third step is hardest part of all, Just do it!! Action!! You have to get it done plain and simple. You can’t expect results in anything if you don’t put in the work. As much as you don’t feel like it or any EXCUSE you can dream up you MUST make it happen. This is where it may be wise to enlist the service of a personal trainer someone that is going to hold you accountable completing your plan and reaching your Get in shape now body. A trainer will make sure you are using proper technique and performing difficult exercises safely.

The fourth step is Staying on track this includes sticking to your plan but also being flexible in adjusting the plan. Also staying on track with your proper nutrition, keeping your body on a healthy nutrition schedule is very important.

If you can stay committed to these easy steps to get in shape NOW, you will be on your way to that beach or bikini body you always dreamed of. You are so capable no matter your size or shape you can shed unhealthy fat because that is what your body is made for to consume calories for energy.

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TOP FIVE KICK-ASS EXERCISES

I enjoy keeping my workouts interesting by mixing things up. I like to try things exercise modalities which I am not familiar with like Gyrotonics or Kangaroo Jumps. I find that most of clients enjoy having variety in their workout programs. But the exercises that have been the foundation of my athletic lifestyle, 6 pack physique, and muscle building have stayed the same. I want to share with you what I have found to be the top five kick ass exercises that me and my clients use week in and week out to build muscle fast, burn calories, improve strength/quickness and melt the fat away.

1. Power Cleans- With proper instruction this is the ultimate total body workout be sure that you have a lifting partner or trainer present during this exercise. You can also use dumbells or resistance bands if you need.

2. Lunges- Ahh yes the dreded lunges.  You are guaranteed to feel the burn in your quads, hamstrings, and butt.  Add dumbells to increase the resistance.  Once you are comfortable with the motion try adding some compound movements using you upper body like shoulder raises.

3. 1 mile run-  I use the mile as a guage for being in the best shape. I hardly ever run more that 1 mile at a time.  Not everyone is a sprinter or marathon runner.  1 mile is a great middle distance that will challenge anyone. Use the treadmill or get outside on the local track.  Race against your previous personal best record.  Work on your stride and your breathing pattern.  Push you physical and mental limits with the 1 mile run.

4. Bicycle crunches- I call this exercise the finisher, a great way to end and workout by leaving everything on the floor. Go for 1 minute do 2 to 3 sets and make sure to stretch well afterward.

5. Push Jerks- Looking to improve your upper body strength tone the muscles in your shoulders, chest, back, triceps look no further.  Dial up the weight on this one and roll back the repetitions.  Make sure you have a spotter with you.  You can also use dumbells, kettle bells, or resistance bands when needed.

These are by far my 5 favorite exercises.  If you have had injuries or other related joint problems you may want to consult with your doctor before performing some of these killer exercises.  Be smart about choosing your weight, sets, and reps.  If you have specific questions ask your local personal trainer or shoot me an email.  Now go out there and hit it hard!

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Dance and lose weight

Have you seen the not so popular TV reality show Dance your Ass Off or DYAO?  if you haven't then Im sure you have a pretty good idea what it is all about given the name of the show.  You probably can picture what the show is like if you have seen other popular reality TV shows Biggest Loser and Dancing with the Stars, it's sort of a cross between the two.  But maybe there is something there, not just another reality TV turn your brain to mush waste of time.  When you dance you can burn up more calories that going for a a 45 min jog on the treadmill.  So shaking you booty on the dancefloor can make you healthy.  Well if you're addng a group exercise class at your local gym like Zumba to your program sure you can.  Don't expect that going to the dance club every Friday night, having a few mixed drinks, and eating breakfast at IHOP is going to be a healthy Lifestyle option. Try signing up for a dance class at your local gym and challenge yourself to get the moves down and burn some major calories while you have fun exercising your heart.  You don't have to have rhythym or be a good dancer at all  the coreography in most of these classes is suitable for individuals of all skill levels.

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ScreenFit Cardio Workouts- Stadium Stairs

There is nothing more that I enjoy than the intense feeling of being at a high altitude feeling as if you were on top of the world.  For many reasons it is a feeling of accomplishment, success, and hardwork.  And when you look around and see a differenct perspective of the world, being on top comes with a great view of the people and places around you.  The air is a little different the and it makes you breathe a deeper.  Not everyone can take a weekend to go hiking and climb mountains. My favorite cardio conditioning is the stadium stairs to me this is the best heart rate training exercise. 

The bigger and higher the stadium the better but as a general rule about 100 stairs can give you a killer burn in your quadriecps, hamstrings, and gluts.  Don't be afraid to mix it up an do some reps running every other step.  Do a few repetitions bunny hopping up the stairs and also single leg hops.  Be sure to get your rest inbetween sets because you legs will get tight fast.  If you are not in the best shape start slow and work your way up to as many as 8 repetitions for sports conditioning work.  The best thing about stadiums is that some have areas where you have access to the track and or weight room, typically found in a university or highschool setting. Don't have stadiums to run?  Well its time to ge creative with your fitness workouts.  You can find set of stairs in many different places such as your local park, office building, or even you home.  One of my favorite peices of cardio equipment at the gym is the stair climber.  This can definately help you lose weight, burn calories faster, elevate you to your targert heart rate quickly, tone your legs, and help you get in your best shape of your life.  The treadmill can be adjusted to give you a great incline if that is all you have. 

ScreenFit Sweat Party workout has plenty of fat loss programs to get the weight off and put the muscle on. Mix up your fitness program and try this stadium cardio workout guarnateed to kick you butt!

Set 1

100 Stairs

rest 3 mins

Set 2

100 stairs

rest 3 mins

Set 3

100 stairs every other stair

rest 5 mins

seat 4

100 stairs every other stair

rest stretch

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The future of fitness...Gyrotonics?

Gyrokenisis is a fairly new exercise modality that has had a cult like following with Physical Therapists and Chiropracters for rehabilitation.  It had even been endorsed by athletes like Shaq. 

 The exercises are based on  yoga, dance, gymnastics, swimming and tai chi. The exercises allow one to work on the entire body through seven natural elements of spinal movement: forward, backward, left side, right side, left twist, right twist and circular, as well as all other joint articulation.  This approach systematically and gently works the joints and muscles through

rhythmic and undulating movements.

www.gyrotonic.com

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Resistance bands

You can have an amazing workout with resistance bands.  No need to go out to the gym or outdoor track you can get a great muscle toning workout right in the convenience of you own home. Resistance bands are easy to store and transport, bands come in a variety of different levels of difficulty.  Take a look at this short video with trainer Joel Harper to get some great ideas on how to use resistance bands in your daily rountine.

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Circuit training

Circuit training with www.turbulencetraining.com

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