Battle Ropes!!!!!!

Battle Rope training is a staple in unconventional gyms across the country.  There are numerous reasons why they are one of the most functional pieces of equipment for high intensity training and hardcore conditioning.

BENEFITS OF BATTLE ROPE TRAINING:- 

•  Cardiovascular and resistance exercise done simultaneously.

•  Time saved with shorter workouts.

• All muscle groups are worked on in one session.

• Low impact.

• Maximum calorie burn achieved.
  

You can purchase your own battle rope for home use as they are relatively inexpensive....start light for example a 10 or 15 pound rope and increase as you get stronger.

I've included a video below where Celebrity Fitness Trainer Nicole Chaplin explains stance, grip and form with respect to the use of battle ropes.  She also shares some routines.

Good luck guys.......It would be great to hear about your experiences with this exercise, feel free to post comments....

UPPER BODY STRENGTH TRAINING

Strength training can be used to broadly describe an exercise type that is designed to increase lean muscle tissue and improve muscular strength and endurance.  Upper body strength training focuses on muscles of the forearms, upper arm and shoulder.  Additionally, muscles that connect your limbs to your chest, torso and spinal column can be included.

Besides having arms that look good in a tank top Upper Body Strength Training is important because:-

• Ensures good posture and form - Most persons suffer from some imbalance relating to posture which can be caused by every day activities such as, driving, hunching at your desk etc.  Proper posture can be achieved by toning back and shoulder muscles thereby ensuring that they are  strengthened them to hold the top half of your body up.

• Reduces Injuries as we age - As we age muscles are lost naturally this is referred to as sarcopenia and it can begin in early 20s. Up to 40 percent muscle mass may be lost by 60.

•  Helps aid the trim down process and boost metabolism - Engaging your muscles is the key to firing up your metabolism.Unlike cardio, strength training causes you to continue burning more calories for up to 72 hours after the exercise is over through a phenomenon called after-burn.

Some Excellent examples Of Upper Body Exercises are listed below:-

Back Exercises

• Lat pull-down and Seated Machine Row

Shoulder Exercise

• Overhead Shoulder Press , Lateral Raise.

Arm Exercises

• Dumbbell Curl and Triceps Extension.

Chest Exercises

• Pushups and Dumbbell Fly.

Chart showing some upper body exercises that can be done at home

What's your Upper Body Strength Training Routine........please feel free to share.

How athletic clothing can boost performance

Dress for Success!!!!!!

This phrase does not only apply to the work place, it can also be applied to gym wear as well.  I remember when I first started working out I grabbed an old t shirt and tights and headed to the gym.  When I got there I saw most people were dressed in some cute outfits that's when I decided to step up my game.

The right clothing can:

•  Boost your confidence -  if you are dressed appropriately for the gym you will feel confident about accomplishing your work outs.  'Enclothed cognition' is a term applies to the positive impact of wearing the right clothes for the job.

•  Enhance performance - Ensure that clothes chosen for workout is made of a fabric that wicks perspiration away from the body (dry fit) . Clothing that is made of 100% cotton will absorb the sweat and hold it against your body and a top that is made of non-breathable material is going to stop the release of heat from your body. This results in excessive heating and discomfort during workouts.

•  Adds protection and prevents injuries - Having the right shoes is important depending on the activity your are involved in.  Gloves are important for preventing calluses.  I tend to wear long sleeves for my weight training days as this prevents my skin from touching the machines.

•  Compression clothing can aid in recovery - Studies on the actual effects of compression clothing have been a bit conflicting.  However, no study has shown negative effects with respect to wearing them as such, I don't think it can hurt to try as it is believed that compression clothing can stimulate circulation.

What are some of your favorite work out clothes?

Foods to eat

I saw this information online over the weekend and found it quite informative therefore I decided to do a blog so that the information can be passed along to you guys.

Best foods to eat for weight loss, muscle gain, after workout, before workout, increase metabolism, running, burn belly fat and negative calories.

Weight Loss

These foods help you lose weight by keeping fuller longer while containing less calories.

Muscle Gain

These foods are some of the leanest sources of protein and the best muscle building foods.

After Workout

Consuming a proper amount of carbs and protein after exercise is essential.  It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout.  You should eat within 45 minutes of working out.  Additionally, replenishing lost water and electrolytes can help you maximize the benefits of your workout.

Before Workout

To maximize your performance and recovery, it’s important to fuel your body with the right nutrients before a workout.  A combination of carbs and protein is recommended for pre-workout meals. Fat can also be beneficial, but it should be consumed at least two hours before exercise.

Increase Metabolism

There are certain foods that can jump start your metabolism when you eat these foods as part of a low fat diet and combine them with a regular exercise routine, they can help you move one step closer to your weight loss goals.  Oatmeal, grapefruit, hot pepper, almonds are just a few that can be added to this list.

Running

To improve your speed and performance, you also need to consider what you are putting into your body. The right foods at the right time can boost your running performance tremendously. Plus, you will reduce the risk of injury and illness.

Burn Belly Fat

These foods not only provide you with a lot of nutrients but also help you in reducing calorie intake as well as burning excess calories.

                                   Negative Calories            per 100gm

To explain the concept behind negative calorie foods. The food themselves contain minimal calories however, with negative calorie foods you spend more calories chewing and digesting these foods than the foods contain.  Some other foods that can be considered as negative calorie foods are spinach, baby carrots, apples, Papaya(Pawpaw), pineapple etc.

Hope this information was helpful as we strive to get our diet on point.

THE ELLIPTICAL

MORE INTERVALS……………………………………………….💪💪💪

My trainer insisted that I add a fourth day dedicated to cardio only.....so I arrived in the gym today thinking no weights yes😀today will be a light training day.

Then  my trainer slapped on intervals. I thought to myself I can do this then he said 40 minutes on the treadmill.........😨.

I made it just as I thought I was done BAM!!!! he hits me with the elliptical……why this machine I really don’t like it…...and 20 minutes I'm gonna die today.

He then explained that the elliptical: 

1.  Can really get your heart pumping thereby increasing your aerobic capacity.
2.  It works your upper body as well.  That is legs, chest, shoulders, back and arms.
3.  It's easy on the knees because it's low impact.
4.  You can burn up to 400 calories in just 30 minutes.

Me on the elliptical

                                            

The 1st 3 minutes was pressure 😬 but I turned up the volume on my MP3 player and dug in as my trainer passed to check in on me he said, "try and keep the speed over 4.0".  Every minute that passed I kept saying to myself 1 more minute 😣😣.  After 20 minutes I jumped off the machine I had made it to the end😤.......

Have you ever tried this machine, do you feel challenged by it?