The use of stability balls has increased significantly. Initially, stability balls were used primarily by individuals with low back problems in physical therapy clinics. However, stability balls are now more commonly used in orthopedic rehabilitation programs, with the physically active in fitness centers, in physical education classes and with special needs populations and the elderly. Many fitness and ...Continue Reading →
Here are 5 clues that a diet may be more about empty promises than real results:
- The diet is based on drastically cutting back calories. Starvation-type diets that require the body to fast often promise quick ...
Variation refers to the manipulation of specific training variables such as volume, intensity, exercise selection, frequency of training, rest interval and speed of movement. The application of appropriate training variation is essential when one is attempting to ensure long-term adaptation.
The best way to apply training variation is through use of the principals of periodization, which refers ...Continue Reading →
The principal of Specificity is a foundational aspect of every effective training program. Specificity of training refers to training in a specific way to produce a targeting change or end result. You can target specific muscle groups, energy systems, movement velocities, movement patterns or specific muscle action types. For example, if you want to strengthen your ...Continue Reading →
Regardless of how effective a training program is, it should not continue indefinitely without modification. As you adapt to the training plan, the training stress or intensity must be altered to continue to induce positive adaptations. The process of altering training stress as you adapt is called progressive overload. The stress is changed as you ...Continue Reading →
Overload refers to a training stress or intensity that is greater than what an individual is used to. If a program fails to adhere to the principal of overload, it will produce limited results. The most common methods of inducing overload include increasing the weight lifted, increasing the number of repetitions or sets of a given exercise, shortening ...Continue Reading →
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The Freedom of Fitness Program is consists of three main categories: Nutrition, Resistance Training and Aerobic Activity. Below, I have laid out some general guidelines that we promote in our program:
- Eat 4-6 times a day.
- Eat foods you can see in nature, most of the time.
- Minimize saturated and other harmful fats like butter, gravies, fatty meats.
- Avoid or minimize “empty calories” like alcohol, ...
If you are about to make changes in your diet, I strongly encourage you to journal your foods, on a daily basis. Journaling is an important tool for supporting this lifestyle change, as it brings you to a place of focus and learning about your current eating behavior and patterns.
As you make positive changes, the journal provides a way to monitor progress, as you strive to improve your habits. You ...Continue Reading →
After all, competitive bodybuilding was my “passion”, back in the day, so it was fun to train at Gold’s Gym, Venice, amongst the stars. It was a dream of mine to travel and I got to see parts of the world that I may ...Continue Reading →
• Make a shopping list before you go to the market and buy only the foods on your list.
• Select lean and white meats for their lower fat content instead of the high fat meats like certain cuts of red meat, bacon or sausage.
• All canned meats, like tuna, salmon, or chicken, should be canned in ...Continue Reading →