Model A Fitness

Brian October 30th, 2009

To have a complete, strong, and injury free physique there a certain movements that must be included in your program. Not everyone will be able to perform these movements due to individual differences, which is why variations are key. Below, I list the movements you should have in your repertoire along with some variations:

Squats: Target muscles: legs, abs, upper and lower back depending on variation chosen

• Zercher squats
• Front squats
• Back squats
• Single leg squat
• Split squat
• Lunge (reverse, side, forward)
• Step-ups

• movements
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Brian October 23rd, 2009

No, Finter is not a typo, but rather my 5 year old son’s attempt at explaining the weird weather we have been having lately. One day it is warm, another cold, and yet another cold AND snowing! You need to be especially vigilant right now in protecting yourself from illness. We have all heard of the H1N1, or “swine flu” (maybe we should rename the regular flu “sapiens” flu?) that is sweeping across the northeast. I won’t bore you with the hygiene precautions that we have all heard ad infinitum. Below, I list some simple nutritional and training strategies to help you stay as resistant as possible.

Symptoms above the neck train away

Below, save it for another day.

Training, especially intense aerobic training, can be taxing on the body to the point of suppressing the immune system. However, the right amount of training can boost the immune system. If you are having chest discomfort, coughing with phlegm, or fever and body aches DO NOT TRAIN! Training in this state will only make things worse and lengthen your recovery time. If you are having some sinus congestion, and/or mild fatigue you can do a moderate workout. Training in this state may actually make you feel better.

Get your colors

Make sure you are taking a multivitamin in addition to eating a diet rich in vitamin C and E. Greens, oranges, berries should be staples in your diet all the time.

Stay hydrated

Getting enough fluid to replenish lost water and electrolytes from a training session is important, but even more important is going into illness as prepared as possible. If you are dehydrated when you get sick it will make the symptoms even worse and lengthen the recovery time.

Sleep well

Get at least 6-8 hours of sleep per night. The old standard is 8 hours per night, but not everyone needs that much. Make sure to get YOUR optimal amount of sleep per night.

In health,

Brian

• ModelAFitness , flu
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Brian October 14th, 2009

Model A has recently purchased a set of Kettlebells and the feedback has been great so far. These ” cannonballs with handles” are extremely versatile. Kettlebells can be used for an entire training session, an active/dynamic warm-up, or as an adjunct to your free weight training program. Try some of the movements listed below for some variation in your program.

These movements are great for a lower body warm-up in preparation for squats, deadlifts, or cleans.

For the more motivated trainee; this circuit could be used as a workout or a warm-up.

There is virtually no limit to what can be done with these implements. Try curls, tricep extensions, or overhead presses.

In Strength,

Brian

• kettlebell training
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Brian October 9th, 2009

The health club industry is sailing stormy seas these days. The current recession, and rising unemployment have already put many clubs under. No health club, gym, or sports training center has gone unaffected and certain clubs and club chains will do anything to continue making a buck. In these hard times you need to be extra vigilant to not align yourself with a business that may rip you off.

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http://www.ripoffreport.com/Weightloss-Programs/Body-Of-Change-aka-P/body-of-change-aka-proresults-3f945.htm

http://www.ripoffreport.com/Health-Clubs-Gyms/LA-Fitness/la-fitness-exploits-clients-an-83ax2.htm

http://www.ripoffreport.com/Weightloss-Programs/Ballys-Total-Fitness/ballys-total-fitness-tried-cha-cp273.htm

http://www.ripoffreport.com/Adult-Care-Facilities/BALLYS-TOTAL-FITNESS/ballys-total-fitness-still-try-jdf92.htm

http://www.ripoffreport.com/Health-Spas/La-Fitness/la-fitness-injured-2-times-by-4f7be.htm

In Health,

Brian

• ModelAFitness
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Brian October 3rd, 2009

Most of you have probably heard about the USC football player who recently dropped a bar on his throat while bench pressing. This is a horrific injury, which probably could have been prevented had proper procedures been in place. Listed below are a few safety tips for two common weight training exercises with potential for injury.

Bench Press and Squat: Always have a spotter!

a) Make sure you have at least one back spotter that can stay close in case you fail or the bar slips.

b) When going for a max attempt have a spotter behind you and one on each side.

c) Choose an appropriate spotter. If you are lifting a heavy load, choose someone who can do the same.

d) If you are alone, use a power rack with safety supports that catch the bar just above your chest on the   bench or just below parallel on the squat.

e) Choose a weight you can actually handle. Even if you are feeling “strong” on a particular day doesn’t       mean you should try 30lbs. more than your previous best. Remember the tortoise and the hare here!

In Strength,

Brian

• safety in the gym
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