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Monthly Archives: September 2017

Energized Workouts

1. Eat a Balanced Diet: Carbs, Protein, Fat

Complex carbs, lean proteins, healthy fats. Your body needs all of these macronutrients to work at its best.

Complex carbs like whole grains, vegetables and fruits provide your body with energy. That’s pretty straight-forward. Carbs = energy. So if you are following the very trendy low-carb diet, make sure that you don’t cut them out completely.

Proteins like fish, chicken and eggs provide the amino acids that your body needs to build and repair muscle and produce enzymes and hormones. Eating protein helps to keep you satisfied throughout the day.

Healthy fats, like avocados, nut butters and olive oil, aid metabolism, provide padding for your organs and bones and aid in growth and reproduction.

A well-balanced plate, one with all three macronutrients on it, will keep your blood sugars stable and your energy up throughout the day.

2. Eat Often: Have a Balanced Meal Every 3-4 Hours

There is a myth floating around that skipping meals is the way to a leaner self. Not true.

You need to eat every 3-4 hours to keep your energy stable, your metabolism kicking, to prevent muscle loss and to fend off between-meal-munchies.

Take a look at your schedule and make time to eat.

If you workout in the morning, eat something small an hour before you hit the gym. If you work out after work, make sure you midday snack is a healthy, balanced meal to give you energy to make it to the gym and through a workout!

3. Avoid Processed Foods

Processed foods contain fake sugars, unhealthy fats, extra sodium and loads of additives that your body just does not need. Don’t eat them. Processed foods lack the nutrients that you get from whole, unprocessed, clean foods. You might get a quick buzz from the sugar overload but you’ll crash soon after.

Strength Training

1. Progressive Resistance
2. Progressive Overload
3. Nutrition
4. Rest And Recovery

Progressive Resistance is the underlying principle of building strength. If you want to get stronger, you must periodically increase the amount of resistance applied to your muscle.

What if you have reached your limit?

If your progress has stalled or you have reached a plateau then we transition to Progressive Overload. This is the principle which requires you to overcome strength plateaus by increasing the amount of resistance at specific sticking points or weak areas.

A good example would be sprinters who use a weighted sled or resistance bands to improve their starting time off the blocks. Basketball players use Plyometrics to improve their second jump.

The value of a good nutrition program can never be over-stated. Food provides the calories to fuel your workouts and the macronutrients to jump-start the recovery process. But you have to know what foods to eat and when.

Finally, you will not get stronger if your body will not have enough time to rebuild damaged muscle tissue.

About Handstand Push Up

The handstand push-up is very simple in nature in which all that is required for it is a wall. To perform a handstand push-up, you merely kick yourself up on the wall, with your feet touching, so that you are upside down. After that is accomplished, you let yourself down to let you’re head hit the ground and push yourself back up fully to the lock-out position. Sounds simple right? This is one of the toughest exercises because your height and weight affect the easiness of it. Imagine having two hundred and twenty-five pounds to push up as opposed to someone who only weighs one hundred and eighty-five pounds. Or being six foot-four instead of only five foot-ten. It is still tough no matter what, but being taller and heavier definitely has its consequences with this exercise.

Technique

To perform a handstand push-up, start about five feet from the wall. Place your hands, on the mat or ground, a little more than shoulder width apart. Also, make sure your hands are a little further away from the wall, so they will be in front of your head when you go upside down. If done right, this will create a triangle between your hands and your head.

To kick up on the wall, simply swing one leg into the air and use that momentum to let the other follow. While doing this, you are simultaneously keeping you arms extended and squeezing your core to help balance yourself. You will use the wall as your way of stopping, but be careful not to hit the wall too hard, otherwise you can potentially lose your upside down position and have to start over. Once you are successfully upside down on the wall, you are now ready to start performing handstand push-ups. To do this, just simply let yourself down where your head touches the ground or mat and push yourself up.

There are two different ways you can do a handstand push-up. You can either do strict or kipping. The strict is a lot harder because with strict handstand push-ups, you are just using your arms to push yourself up. Kipping handstand push-ups involve bringing your legs down, almost to your chest, and shooting them up in to the air. This will help give you some momentum and make it easier to push yourself up.

Training

For some people, this exercise may come easy to them in that they will have it within ten minutes of being shown. For others, it may take a little longer while also having to do some training exercises to help them get to where they need to be to achieve it. There are a few training exercises you can do directly involving the movements of a handstand push-up. It is not uncommon for people to get nervous about kicking up in to the upside down position. A great way to practice is to just kick up upside down and hold yourself up for as long as you can. Once you are comfortable being upside down, you can practice letting yourself down very slowly. This is called a negative handstand push-up and can ultimately help you get the strength you need to push yourself back up. You can also do dumbbell presses while sitting or standing.

Good Workout At Local Park

Run Up and Down Hills

A very easy way to get in a good workout at a park is to find an area with some steep grassy hills and run up and down them. Most parks have at least one area with hills that work great for this. Either do them on your own while the kids are playing but within eye shot, or bring them with you to help them get a good workout as well. Try to go up and down a few times, or until you can’t possible run anymore.

Do a Fitness Scavenger Hunt

You can create a fitness scavenger hunt at a park, not by searching for items, but by doing certain exercises. Challenge each person in your group to complete a list of exercises in any order they want. This might be running a sprint, doing a long plank, performing 15 burpees, or doing 10 jumping jacks. Add squats, lunges, etc.

Try Pull-Ups in the Playground

If there are bars in the jungle gym or playground area of the park, you can use that while your kids are a safe distance away. Find a bar that is high enough for you to stand and try pull-ups. If there are only lower bars, grab a hold of it. Then lift your legs until they are off the ground. This actually gives you an even better workout because your legs and core are working while your arms are trying to do the pull-up.

Do Tree Planks

Instead of a regular plank, find a tree at the park and use it for your planks. Stand in front of the tree with your back to the tree trunk. Get down on your hands and knees with your feet pointed at the tree, as close to it as possible. Now balance on your hands while moving your legs up the tree until your body is aligned doing a plank.