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Seated Dumbbell One legged Toe Raise (Main Calf Muscles)

  1. Place raised object on floor about 12″ away from end of bench.
  2. Sit at end of bench.
  3. Rest dumbbell on left upper thigh about 3″ above knee.
  4. Place ball of left foot on object.
  5. Raise up on toes as high as possible.
  6. Hold position momentarily, then return to starting position.
  7. Inhale up, Exhale down
  8. Reverse position and repeat movement with right leg.



FAD Diets? What is wrong with them?

The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level. Foods with a high glycemic index value tend to raise your blood sugar faster and higher than do foods with a lower value.Maria Collazo-Clavell, M.D.

It’s funny since I’ve been a trainer I’ve noticed all of these different types of diets. What is the most common thing between each of them? They all had their fifteen minutes of fame and everyone ended back where they started. Growing up and going to grade school they taught about eating right and eating healthy. I never once heard of a teacher recommend  Twinkies or a pop for lunch or snack. So why is it now we see so many people consuming for meals junk?

That is something I have scratched my head on for 12 years. USA Today reported that by 2030 our obesity as a population will be at 42%. Out of that 42% they have said half will be over 100 pounds obese. Now my last nutrition post spoke on your metabolism. The argument people will  have is “I have a slow metabolism.”

I see a few important factors that everyone should follow if they are looking for first, having more energy and second, starting to loose weight and keeping it off. As with any process if we learn how to incorporate things in our lives the more likely we are able to follow them on an every day aspects.

When deciding what to eat, ask where does it stand on the glycemic index? Now this only a guide line but there are so many advantages on following the glycemic index rather than just eating anything. It helps to regulate the blood sugar and that alone will give you a better overall feeling of being healthy.

This is just the first step in getting your body at a more healthy energetic level. One of the best advantages it helps to eliminate many unneeded Health problems such as type  II diabetes.

It can be difficult to follow a glycemic index diet on your own. For one thing, most foods aren’t ranked by glycemic index. Packaged foods don’t generally list their GI ranking on the label, and it can be hard to estimate what it might be. Still, basic principles of the glycemic index diet may help you better manage and control your blood sugar:

  • Choose high-fiber foods, such as whole grains, legumes, fruits and vegetables.
  • Choose fresh or raw foods over canned or processed foods.

If you have diabetes, the glycemic index diet is just one tool to consider when determining your diet. If you’re interested in learning more, talk to a registered dietitian. He or she can help you make changes in your diet. as mentioned by  Maria Collazo-Clavell, M.D.


Lying High Bench Wide-Grip Barbell Lat Pull Up (upper lats)

  1. Lie holding dumbbells at arms’ length, palms down, hands griping the bars.
  2. Pull dumbbells straight up to sides of chest.
  3. Return to starting position.
  4. Inhale up, Exhale down


Close Grip Barbell Press (Inner Pectorals and Triceps)

  1. Lie on Bench, feet flat on floor.
  2. Hold barbell about 12-14″ wide.
  3. Lower Bar to chest about 1″ below nipples.
  4. Raise bar to arms’ length.
  5. Keep elbows out, chest high.
  6. Lower weight with complete control, making definite pause at chest.
  7. Keep head on bench, do not arch back to sharply.
  8. Do not raise hips off bench.
  9. Inhale down, exhale up.


Palms Down Barbell Over a Bench Wrist Curl(Forearms)

Palms Down Barbell Over a Bench Wrist Curl

1. Place barbell beside Flat bench, Kneel down on opposite side of Bench.
2.Hold Barbell, Palms down, Hands 16″ apart.

3.Place forearms flat on bench, wrists on edge of bench.
4.Lower bar as far as possible, keeping tight grip.
5. Curl bar as high as possible.
6. Do not let forearms raise up.
7. Inhale up, exhale down

Lying Flat Bench Buddy – System Neck Resistance

This is part of the body that gets neglected the most the neck.
To go along with yesterdays exercise with a partner and a towel

Lying Flat Bench Buddy – System Neck Resistance

1. Lie Face down on flat bench, top of shoulders even with bench.
2. Have training partner place towel over your head to keep from slipping.
3.Partner stands in front with both hands on back of your head.
4. Raise head up as high as possible.
5. Partner provides even resistance with hands as head is raised
6. Partner then smoothly and evenly pushes head down to comfortable position.
7. Resist with Neck Muscles.
8. Do prescribed number of reps.
9. Then lie on your back on bench, top of shoulders even with bench.
10. Do same up and down movements with partner’s hands on your forehead.
11. Shift to right side and repeat movements.
12. Shift to left side and repeat.

Are Energy drinks good?

Metabolism is the process by which your body converts what you eat and drink into energy.

As an elite athlete and coming out of a four year retirement, I have noticed that there are more and more energy drinks in the mix. Before, when I was running behind before the gym I use to grab an energy drink to boost my efforts while working out. Was this good for me or not? Your body is a machine just like a car it can run Perfect, Good, OK , or Bad and how does this happen? There are two major factors we can do to ourselves to have those same results. What we put into our bodies the nutritional values of each item. The other value is when or the time of day we are adding these nutritional values.

There is one basic thing we need to remember when we are talking about anything with our nutrition which is, how is our metabolism. What our metabolism does for our body is help regulate how quickly we handle and digest our food. As stated by the mayo clinic- Metabolism is the process by which your body converts what you eat and drink into energy. So this is the first thing we need to do is help keep our metabolism running on a steady base.

When we eat crap or junk food it does two things to our body and over time will have your body from running good to bad. It will have your blood sugar levels doing up and downs. Now this is one major reason why energy drinks can be bad. The amount of sugar and caffeine will have your body or blood sugar going up and then down when you have finished the drink over time this can start coronary heart diseases, Hypertension and even type II diabetes .  The second thing is there is no nutritional value. Which means you have raised your blood sugar drastically up and then when you hit the down you are even worse than you started. So was getting an energy drink bad for me?

Next of the two is important for any diet when we eat one or two even three meals it slows down our metabolism instead of having an energy drink and going on a roller coaster ride with our blood sugar. Plan your meals around your activities. The more constant we are in gaining nutrition through out the day( On average 6 meals a day). We are starting the path of keeping a healthy metabolism and starting to loosen the needs of needing an energy drink because of being tired.

I will say what my motto is with everything, moderation with everything. We should all be aware of what we put into our own gas tanks and the lasting effects it will have on our bodies. The sooner we are  aware of the actual nutrition we add to our bodies the happier and healthier we will be.

For most people, occasional energy drinks are fine, but try to limit yourself to about 16 ounces (500 milliliters) a day. If you’re consistently fatigued or rundown, however, consider a better — and healthier — way to boost your energy. Get adequate sleep, include physical activity in your daily routine, and eat a healthy diet. If these strategies don’t seem to help, consult your doctor. Sometimes fatigue is a sign of an underlying medical condition, such as hypothyroidism or anemia.- mayo clinic

Standing Towel Triceps Curl (Triceps)

Easy level Exercise of the day
Standing Towel Triceps Curl (Triceps)

1. Hold one end of towel, or rope, with both hands.

2. Stand erect, head up, Feet 16″ apart.
3.Raise arms overhead.
4. Have a training partner hold other end of towel and apply controlled pressure, pulling arms back in semicircular motion until forearms touch biceps while you resist.
5. Upper arms must remain close to head.
6. Press arms back to starting position while partner resists.
7. Inhale down, Exhale down

Where is the Fundamentals?

    When starting out and learning a sport what do we learn? The basics or in other words the fundamentals of the sport. Its funny with the start of college and NFL football the most  common mistake which should have been in graded into each athlete as a child is form tackling. I see many defenders grabbing instead of keeping their head up and putting a shoulder into the opponent and then driving them into the ground. If these players would do the basics we would see better overall play and less injuries.

Why am I talking about this? I’m a world-class trainer where I have helped train many elite athletes over the years as well as winning a few world titles myself. Over the years I have seen throughout the country people getting away from what works and what got them to that elite level. One of my guys who was benching in WABDL worlds in 2007 blew his shoulder out and never has been the same since. How come he hurt himself? I stopped working with him a few years before hand (and just once a while up to WABDL worlds). Some of his competition  was getting more skill and better lifts in new advance bench shirts. Instead of focus on the skill of rowing the bar into the groove of the shirt he was bitter that what is competition was able to do with newer equipment that he couldn’t afford. So over the next few years he didn’t place his attention on what made him good and how to take advantage of his own talents.

As parents, coaches, and athletes what do expect out of ourselves and players? We have no ability to change others only ourselves, but keep this in mind when we are getting ready for anything. The better athlete is better because of only one major reason hard work on their overall fundamentals. A good athlete will do an honest  evaluation on what they do well and what the don’t do well. And they work hard on both ends the good and the bad. We can’t control what are competition will do ,but we have every opportunity to dictate on how we can make ourselves better. Lets get back to the fundamentals.

Freehand Triceps Extension (Triceps)

  1. Lean against object slightly lower than wrist height, hands 12″ apart, palms down.
  2. Keep back straight, Head down, knees locked.
  3. Bend arms at elbows, lower yourself until head is between hands.
  4. Forearms and biceps touching , elbows close to head.
  5. Press back to starting position keeping elbows in.
  6. Inhale down , exhale up.

Kneeling Low Pulley Back Kick (lower back and Hips)

Exercise of The Day :

Kneeling Low Pulley Back Kick (lower back and Hips)

1. Place ankle strap on right ankle and Have bench far enough from pulley so right leg can support weight stack while it hangs down.

2. Kneel with left knee on flat bench.

3. Grasp outer side of bench with arms locked.

4. Raise leg straight back as far as you can.

5. Do not bend knee.

6. Return leg to starting postion.

7. Place Strap on left ankle and repeat with left ankle and repeat with left leg.

8. Inhale up, exhale down

Flat Bench Weighted Leg Raise (Lower Abdominals)

Exercise of The Day:

Flat Bench Weighted Leg Raise (Lower Abdominals)

1.Place light weight between feet.
2.Lie on flat bench with legs off the end.

3.Place hands under buttocks, palms down.
4.Keep legs straight, Knees locked.
5.Raise legs as high as possible.
6.Lower legs until they are about 3″ off floor.
7.Inhale up, Exhale down.
8.To make easier, do not use weight.

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