As a personal trainer with over 34 years of experience, the one thing I see in the gym that very few people have is good posture while lifting weights. Before even learning proper lifting technique, it is important that the body be in the right position, first. For most tradition weight training exercises for upper & lower body, the spine should be in ...Continue Reading →
The Inclined Plate Loaded Leg Press is primarily a quadriceps exercise, as the knee is the only joint that goes through a full range of motion, assuming the feet are in the right place on the platform and the knee bend to 90 degrees. The hip joint is involved, however, it does not extend completely, to fully contract the ...Continue Reading →
In order to create an exercise, we need to know a) what joint(s) are in motion, b) what muscles are attached to those joint(s) and c) where the load is coming from (direction).
To begin the exercise, the spine should be in a neutral position: Chest up and open, upper back muscles tight, abdominal muscles pulling in, navel to spine.
For ...Continue Reading →
Before performing any resistance training exercise, I teach my clients to get in the right position first, which is referred to as “neutral spine” or standing with good posture. The upper ...Continue Reading →
The Seated Cable Row can be an excellent exercise for building upper back muscles like the latissimus dorsi, rhomboids, mid & low trapezius and the teres major & minor. The posterior deltoids and biceps are also involved in this exercise. The erector spinae and abdominals act as stabilizers, assuming the exercise is performed without rounding the spine.
Begin the exercise ...Continue Reading →
Dietary supplements are classified as foods, not drugs, by the FDA. This means that, as long as all ingredients are recognized as safe for consumption, the product is allowed on the market. Therefore, the regulation of these products is much less vigorous than for drugs.
As an informed consumer, you should take note of the following:
a) Supplements do not need ...Continue Reading →
Physical hunger comes on gradually, without a sense of urgency (unless we have gone way too long without food). When we are hungry, a wide variety of foods sound good to us. When we eat, our hunger ...Continue Reading →
As far back as I can remember, I’ve been taught that weightlifting belts increase intra-abdominal pressure during performance of a resistance training exercise. The use of a weight belt can contribute to injury-free training by decreasing the compressive forces on the spinal column.
However, even with this benefit, if a client uses a belt for ALL resistance training exercises, the low ...Continue Reading →
Before incorporating plyometrics into your training program, ask yourself, “does this help me reach my goal?” If your goal is to enhance athletic performance ( i.e. vertical jump for basketball player) or help you with your job performance ( i.e. police officer chasing a criminal and having to jump over a fence), then plyometrics may be for you. If your goal is to compete in a bikini contest, this choice ...Continue Reading →
As a personal trainer, many of our clients have a weight loss goal. Most trainers are not certified in the area of nutrition prescription, however, it is the trainer’s job to provide education in the area of nutrition or refer the client to a qualified dietician. Here are some practical tips that can help your clients stay on track:
1) Choose positive language. Use more “Do’s” than “Don’ts”. ...Continue Reading →