PUSH-UPS

TIRED OF NECK PAIN ?
WANT A STRONGER CORE ?
LOOKING TO STAY FIT ?

This BETTER approach to the standard push up might be just what you need to jump start your workouts.

Try this technique as shown, and with other exercises in an effort to create a more effective breathing pattern. This paradigm shift is at the base of every exercise that is performed.

BETTER breathing+BETTER posture+BETTER mechanics= THE BEST YOU CAN BE

~Larry

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Pain Free for the Holidays

Posted: 24th December 2013 by admin in Uncategorized

Low Back Pain Ruining Your Holidays ?

Are knee issues, becoming knee problems ?

Guess who we ran into ???

3 Reasons That Biceps Don’t Grow

Posted: 11th December 2013 by admin in Uncategorized

Do you want bigger arms? Are countless curls getting you nowhere?

  • Posture
  • Hydration
  • NO OVERTRAINING

MOBILITY IS THE KEY

People just wanna be able to move. ~Larry


More important than weight loss, far more more necessary than endurance, and the most direct path to fitness, mobility can be the key to pain free exercise.

When creating a functional exercise program, the first question is always the same.

What’s the goal?

Every program should begin with the end in mind. By doing so, a standard will be created that leads the user forward rather than pushing them too far. By comparing a golf swing to that of Tiger Woods, modeling will lead to a good looking stroke, if not a birth on the tour.

It’s all the same.

The one thing that fitness programs have in common is their need for mobility. Without concern for the skill that is required to play racquet sports, or the mental fortitude to complete an IronMan triathlon, being able to move is most important. The core connectors (shoulders, hips, neck), along with the knees and ankles, should be mobile, and stable at the same time.

You gotta crawl before you walk.

Take your time. As mobility increases, so will balance, speed, and strength. In a cyclical fashion, the improvements should continue. Greater mobility will lead to more movement options, which in turn create greater balance, speed, etc.


Functional Core Fitness

Tired of back pain, neck strain, and ineffective abdominal training? Are you sick of struggling for mediocre results? Do you want to know the secrets to building a lean, sexy, functional core?

Understanding posture, breathing, and timing can create a challenging core workout, that creates little to no stress on the joints. There is a saying in fitness that “form follows function” . Simply put, it means that proper technique is determined ultimately by the goal itself.  The six pack area has the ability to flex deeply, and in multiple directions. Deep breathing can greatly increase the range of motion of the thoracic cavity while allowing for more low back support. Training these muscles correctly requires dedication, and an eye for detail.

Visuals make all the difference

Creating a picture in your mind of a bagpipe, imagine as you inhale that you are filling your bag with air. If you inhale deeply enough, a feeling of fullness will hit as your diaphragm pulls down and away from your ribs. Pulling your shoulders back, and lifting your chin will allow you to draw even more air. A slight arch of the back is common as the ribs open outward through a complete relaxation of the abdominal walls.

Now, squeeze the bagpipe closed, pushing all of the air from the lungs. Imagine fogging a mirror with your breath, rather than blowing out candles. (The latter lends itself to lung breathing, which hampers abdominal development.) Allow the shoulder to release, along with the arch in the spine, as a forward crunch begins. Imagine the ribs are actually fingers clinching into a fist as your internal obliques hug your insides.

When all of the air is gone, and you have assumed the fetal position… When the bagpipe is empty and you need to fight off a cough…  Because this represents full range of motion for a ab training…

Breathing.

…because every exercise is an abdominal exercise.

~Larry

Get rid of that pain in your neck

balance out your shoulder training

360 Degree burns

The complexity of the shoulder is matched only by it’s delicate structure. The only joint that moves 360 degrees, it is constantly at risk for muscular imbalances.  Comprised of multiple  bones, muscles, ligaments and tendons that all have different responsibilities, the shoulder isn’t as simple as a knee, an elbow, or even a hip.  The complex musculature of the shoulder  connects the deltoid (shoulder muscles) immediately to the back, the chest, and the muscles of the neck as well as the biceps and triceps.

FUNCTION

With proper flexibility, relative alignment, and corrective exercise this ball and socket set up should function well for a lifetime. Through poor posture, unbalanced loading, and general misuse, it is often the scapegoat and unfairly challenged which leads to injury.

The ability to swim, throw, and simply wave can be affected, as the arm is connected to the core through this intricate powerhouse. The signals of the brain are decoded, and relayed as the muscles of the deltoid contract to initiate each keystroke. With proper mechanics, undo stress can be removed from the neck. Back pain can be directly linked to posture, part of which has to do with shoulder position.

DELTOIDS

Anterior (front) : Use a supinated grip

Medial (middle) : Use a pronated grip

Posterior (rear) : Use a rotated  grip

Training the shoulders to be balanced and pain free requires understanding the deltoids (shoulder caps). Comprised of multiple small muscle bundles, complete development requires patience and attention to detail.

Ankles are like axles, stability training should start there.    ~Larry

Tired of foot issues, rolled ankles, knee pain, backaches, and more?  Ankle stability can be the beginning of pain free movement for many.

With the delicate foot acting as the base of human movement, the multi planar ankle attaches a body to that base.  assuming the foot is planted, allows the ankle to pivot, flex, extend, rotate, and more, all while balancing the rest of the body.

Sound complicated? It is.

Just like the axles of a car, when correctly aligned, power flows smoothly minimal damage. If the alignment is askew, additional energy will be required (constantly overcorrecting) to proceed. Without that constant overcorrecting, uneven wear patterns could form (plantar fasciitis, pulled hamstrings/calves, etc) creating pain and even further compensations.

Ankle tape/ Braces / Orthotics

The importance of correct alignment has been evidenced in the evolution of ankle braces, athletic taping, and even custom orthotics, costing into the thousands of dollars. For all of the figure eights, and heel locks (trainer talk for tape job), and every heel insert created based on the high arches of a fifteen year old hoop dreamer, the actual focus is on preventing the ankle from failing. The prominence of ankle supporting devices only screams at the need for better ankle “support”.

What if our children failed in math regularly? Would we wrap them in white gauze before sitting them in the front row of calculus class, and then challenge them repeatedly with hopes that they’d always have their tape handy?  Another option would be to determine where the disconnect took place, and to make adjustments in that area before moving on.

Where are you disconnected ?

Standing flat footed (single leg), on a box, a BOSU, or a PowerPlate, find your center. Maintain full foot contact, and knee/toe alignment throughout. After establishing balance, flex at the hip and allow the floating foot to extend in front of the planted one at the equivalent  of 12 o’clock. Return to standing on the flat foot, just before repeating the process, but at 1 o’clock. Continue this process around the clock all the way to 9 o’clock, and then back.


Happy Halloween

Posted: 31st October 2012 by Randy Jane in ________ Fit.

Well, it’s Halloween here at the gym. Which we only remembered about 3 hours into the day, when a client showed up in an orange and black ensemble, complete with witch’s hat. Happy Halloween! Clearly, we immediately started discussing the necessity of gorging ourselves on candy corn.

I say ‘we’ but actually I just kept pulling faces, because candy corn is like a mockery of all things delicious. It’s the thing you find yourself half heartedly eating because there’s nothing else there and it’s kind of sweet and that’s good, but JUST TASTES like you’re eating the color orange. I prefer chocolate.

These past few days I have been struggling a little bit with obsessive thoughts. While being focused is a good thing, it’s important to remain well-rounded, because obsession leads to rumination leads to stress, and that’s never a good idea. It’s a lesson that could be pivotal to losing weight, eliminating stress, and achieving goals you’ve set for yourself in the long run. Humans are pretty good at obsessing, or at least I know I am. And when I find something worth obsessing about like my weight, a mistake I made, or some future event, I can ‘be outside myself’ for hours, even days before I realize that I’ve been out of the present moment for ages and should probably get back before I hit someone (Usually I realize this while driving. I’m kidding. Sort of.).

This kind of obsessing not only keeps us from fully enjoying life as it comes to us, which is the only true way to enjoy life, but in hyper focusing we make unnecessary changes or take detrimental risks simply because we convince ourselves that something HAS to be done – change isn’t happening fast enough, our current plan isn’t working, ABANDON SHIP. Put simply, when everything is going along swimmingly, we get lost in our heads and we try to “help” – aaaaand we ruin everything.

If you find yourself obsessing over one thing or a multitude of different anxieties, here are some ideas to get out of your head and, ideally, back into life:

1. Apply yourself to something COMPLETELY

unrelated.

For me, this is usually reading. I’m always reading one or two or five books at a time, and when I need to escape, diving back into a chapter about Duke Phelan’s mercenary groups (embarrassing) is the perfect way to engage my imagination and pull me away from my ruminating. The same could be said for watching a good movie, knitting, cooking, even sleeping. Occupy your mind with something peaceful and quiet the angry thoughts.

2. Meditation.

This is a big one and you’ll never stop hearing peace and well-being gurus toting the benefits of meditation. But it’s not just them – it’s doctors, scientists and exercise professionals, too. Meditation is a way of taking back over your mind. So few of us realize when we have completely lost control over our thoughts, when instead of lifting us up and motivating us, our thoughts break us down, stop us up with worry and make us feel terrible about ourselves. The only thing in this world we really DO have complete control over is within our own minds, so now is NOT the time to be giving up that control, but to be FIGHTING for it. You don’t have to launch into intense meditation 7 days a week and start draping yourself in a bed sheet. Just 5 minutes a day, three times a week, right when you wake up or especially right before you go to bed – subliminal messaging, anyone? – is a great place to begin and can make all the difference in the world. I might suggest looking into guided meditation audios if you’re a beginner – they’ve helped me. Walking meditation is also great if you’re not good at sitting still, or need to meditate on the go. Which seems hilariously incongruous but hey, ya gotta do what ya gotta do.

3. Exercise.

Okay, I know I work at a gym so I may be slightly biased. But I MEAN it. Exercise is proven to be one of the best ways to release stress, both in the short and long term. And there’s nothing better for getting out of your head than a killer workout, where all you can think is GO, GO, GO until you’re lying prostrate on the floor with Larry Arnold standing over you and telling you to get up and get back to work. When you feel the tension building up in you and the last thing you want to do is lift a barbell, get your butt to the gym, go outside, even just walk around the block – it will get the endorphins flowing and hopefully loosen the constricting bands around your brain.

These are just my thoughts, on this All Hallow’s Eve. I hope everyone has a great one, filled with laughter and candy and screams and all that other American dream stuff. I’ll see you in the gym the day after to make sure you remember what suffering is.

Be free. Be thoughtful. Be fit.

Peter Peter Was No Fool

Posted: 27th October 2012 by Randy Jane in Uncategorized, ________ Fit.

Thought I would share this, just in case anyone was eyeing those pumpkins slowly rotting on their front porch with apprehension…

Superfood: Pumpkin


Sure, pumpkins can seem spooky in their Jack-o-lantern state, but don’t be fooled— they’re actually one of the most nutritious fruits out there. Loaded with antioxidants and disease-fighting vitamins, these gourds aren’t just for carving, making them this week’s Greatist superfood.

Pump Up the Pumpkin — Why They’re Super

Photo by Caitlin Covington

Pumpkins’ bright orange color may make them a good substitute for traffic cones, but the real power behind their hue is beta-carotene, a provitamin that is converted to vitamin A in the body. Known for its immune-boosting powers, beta-carotene is essential for eye health and has also been linked to preventing coronary heart disease.

But there’s no need to choose fresh to get the benefits of pumpkin. One cup of canned pumpkin has seven grams of fiber and three grams of protein— even more than the fresh stuff— and contains only 80 calories and one gram of fat. Plus, canned pumpkin is packed with vitamins and provides over 50 percent of the daily value of vitamin K, which may reduce the risk for some types of cancer.

Still, the real treasure is in the seeds. One ounce (about 140 seeds) is packed with protein, magnesium, potassium, and zinc. Studies suggest pumpkin seeds provide a number of health benefits— such as blocking the enlargement of the prostate gland, lowering the risk of bladder stones, and helping to prevent depression. Plus, they contain high levels of phytosterols, which research suggests can reduce cholesterol and even help prevent some types of cancers. So get scooping!

Get Like Peter — Your Action Plan

Peter, Peter Pumpkin Eater, that is. There are plenty of ways to fill up on pumpkin— whether it’s the seeds or the guts, canned, cooked, or raw, or in a main dish versus a chocolate chip muffin.

Canned pumpkin can be added to almost anything and (voila!) out comes the perfect autumn treat. For a hot breakfast filled with fiber, try adding canned pumpkin to oatmeal. And take note: if a recipe calls for canned pumpkin, don’t be afraid to replace it with fresh. Placing a small, cleaned-out pumpkin in the microwave for six minutes will make it easy to scoop out the insides.

And save those seeds— they’re easy to roast. After removing seeds from the pumpkin’s inner cavity (like, say, after carving it for Halloween!), wipe them off with a paper towel. Place in a single layer on a cookie sheet, sprinkle with some seasoning, and lightly roast at 160-170 degrees for 15 to 20 minutes. Roasting for a short time at a low temperature helps to preserve their healthy oils.

While there’s no such thing as too much pumpkin, eating a lot can actually give skin a “pumpkin-like glow.” Too much beta-carotene isn’t toxic, but excessive consumption can cause a yellowish discoloration of the skin called carotenemia. Don’t worry, though— turning into a pumpkin after midnight is still only for the fairy tales— the skin discoloration is harmless and can be easily reversed.

Superfood Recipe: Pumpkin Pie Parfait

pumpkin pie parfait

Photo and Recipe by Tulika Balagopal

What You’ll Need:

1/4 cup plain pumpkin puree (fresh or canned)
1/2 large frozen banana
1 to 1 1/2 cups almond milk (great for flavor and thickness!)
1 tablespoon chia seeds
1/4 teaspoon cinnamon
1/4 teaspoon pumpkin pie spice
Optional Toppings:

Crumbled graham crackers
Peanut butter or sunflower seed butter
Cinnamon

What to Do:

1. Blend all ingredients in a blender, adding the almond milk as you go until reaching the desired consistency.

2. Pour into glass and top with desired toppings!

Get spooking. Get scooping. Get fit!

article by: Caitlin Covington; source: http://greatist.com/health/superfood-pumpkin/

The metabolism, (according to Wikipedia), is “the set of chemical reactions that happen in the cells of living organisms to sustain life”. These chemical reactions are regulated by enzymes, which act as catalysts for the transportation of substances into and between different cells. Metabolism is closely tied in with digestion, and the catabolic (breaking down) and anabolic (building up) states.

WHAT DOES THIS ALL MEAN?!?

When you eat food – which you should – you are taking in energy. The body breaks down this energy into its various components (i.e. fats, carbohydrates, proteins) and, like a genius, delivers it to wherever it is most needed. Fats and carbohydrates are a great energy source, while protein is vital for building and repairing muscles.

But I Want a Fast One

Whether or not you have a fast metabolism simply determines the speed at which your body is able to digest and deliver these nutrients, and how much energy it expends doing so. Like running vs walking, a faster metabolism is going to burn more calories covering the same distance – and so more calories are going to be required to maintain the same structure.

Your metabolism is influenced by your age (metabolism naturally slows about 5% per decade after age 40); your sex (men generally burn more calories at rest than women); and proportion of lean body mass (the more muscle you have, the higher your metabolic rate tends to be). Heredity also plays a role – some people are just lucky.

However, you are not a victim to the metabolism you were born with, just as you won’t be able to sustain a great one without doing the right things to keep it active. There are many things you can do to ensure your metabolism is working to its maximum capacity. If you don’t use it, you lose it – and sadly we’re not talking about weight, here.

1. Eat every 3 hours.

This is the science behind the ‘eat more to lose weight’ craze sweeping our hungry nation. Does it mean you get to eat more calories? Sadly no. The idea is to separate the calories you’re going to eat in a day into small, balanced meals eaten throughout the day. Giving your metabolism just enough to gnaw on until the next 3 hour installment means it WON’T be going to other sources for its energy needs (i.e. your precious muscles) AND that it won’t have too much food chilling in your system for too long. Unused nutrients with nowhere to go are going to get stored – and they’re probably going to be stored as fat.

Remember when I said that the metabolism is all the chemical reactions necessary for a living organism to survive? That’s because your body will survive, no matter what. It’s amazing like that. If it needs energy and you’re not providing it – it will turn to your delicious muscles, because protein is the absolute BEST source of energy and you’ve kindly provided a feast.
The sad thing is, that chronic low calorie dieters who continue to cut their calories and not take in enough protein will continue to experience weight loss, but it will be practically all muscle mass. This not only means that you’re left with a squishier, if smaller, body, but a slower metabolism in the end. So that tiny amount of calories you’ve dwindled down to? Yeah. Probably not going to be able to eat more than that without gaining weight. And as you get older, even less. That’s not gonna be fun.

2. Eat FOOD.

Fiber! It’s great. It seems kind of pointless, though, right? WRONG. Fruits, vegetables, water-dense foods not only fill your stomach faster and prevent overeating, but give your metabolism something to DO. A huge problem with modern processed foods is, just that, they’re already processed. That greasy burger with buttered bun and slimy cheese all slide down REAL easy, don’t they? And what about that snickers? You’ve hardly even chewed and it’s down your gullet – how convenient. Foods like this require hardly any work out of your metabolism and are made up of very little quality nutrients. Fibrous foods will stay in your stomach longer and keep your metabolism churning the whole three hours until your next meal so you’re a fat burning machine.
Upping the protein may also be a great way to get your metabolism in gear – as protein generally requires about 25% more energy to digest. However, all food groups are necessary to keep the body functioning properly, so smaller, balanced meals made up of unprocessed, whole foods are definitely the way to go.

3. Exercise!

Exercise is one of the best ways to boost metabolism. Weight training especially is great, as muscle burns more calories than fat. This is why when you add muscle, you consequently LOSE fat (muscle uses fat for fuel) and get smaller – even if the scale stays the same. Not only is a 120 lb person made up of muscle going to look different (and a hell of a lot hotter) than a 120 lb person largely composed of fat, but they’re going to burn a LOT more calories just existing. A happier, healthier life overall.

Having more muscle also means your body is working harder and burning more calories during your cardio exercises – so that calorie burn starts out high and you get that nice after burn throughout the day.

The Monsters Under the Bed


There are certain factors which may be out of your control when it comes to metabolism, and it might be worthwhile to get yours checked out and make sure everything’s running smoothly.

Hypothyroidism means an under active thyroid, resulting in a slower metabolism. Side effects include depression, frequent cold, dry skin and fatigue. Hyperthyroidism, on the other hand, means an overactive thyroid – and can cause (unintentional) weight loss, fatigue, difficulty concentrating and increased appetite.

Both disorders are relatively rare and, when diagnosed, can be affectively treated with synthetic hormones in order to regulate the metabolism and get it back to speed. If you think you might have either of these disorders, consult your doctor, but know that the majority of us have a perfectly functioning metabolism which simply needs to be put to work.

So get burning. Get churning. Get fit.