Nutrition: Keep it Simple
When it comes to Nutrition and finding the perfect "diet", it can be as confusing and as complex as trying to solve a differential equation. With so much information out there for anyone to read, it's no wonder why people get so discouraged or confused as to what is correct and what really works. The article below which is provided by my good friends over at Evolution Nutrition gives you a simple set of guidelines and principles which makes meal planning and "dieting" exciting and easy to follow.
H.I.I.T is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. H.I.I.T is a form of cardiovascular exercise. Usual H.I.I.T sessions may vary from 4-30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose, and improved fat burning. Some of the top H.I.I.T programs include Peter Coe regimen, Tabata regimen, Gibala regimen, and Timmons regimen.
Check out the PUSHPRESS timer app to make your H.I.I.T more efficient.
The Perfect Pull-Up
PULL-UPS are one of the best exercises to help strengthen and build the back and arm muscles. It's a measurement of ones true upper body strength. And while its one of the most beneficial exercises for anyone, it is also one of the hardest to perform. So how does one accomplish such an obstacle? My answer: Use Help and Practice, Practice, Practice! Here are two helpful tips that can get you started. 1. Avoid Machines. Machines balance the weight for you and force you into fixed motions. The strength you build on the Lat Pull-down and the Assisted Pull-up Machine won’t carry over to Pull-ups. Don’t use them. 2. Use Resistance Bands. Attach a resistance band to your pull-up bar and loop it around your knee. What’s the difference with the Assisted Pull-up Machine? Resistance bands only help you in the bottom position. You’ll have to do most of the work in the top of the movement. Assisted Pull-up Machines help you from start to finish.
The Perfect Goblet Squat
Aurash is demonstrating a classic example of taking a great strength exercise (The Goblet Squat) and turning it into a harmful one. The goblet squat is a great exercise to help strengthen the quads, gluteus, and core. By transferring the weight to the front one can focus on targeting these 3 areas while taking pressure of the spine. The picture on the left shows two parallel lines running from the ankle to the knee and from the hip to the head. This picture demonstrates proper angles and body mechanics during the Goblet Squat. The picture on the right shows two lines that intersect one another. This demonstrates the lack of mobility somewhere along the kinetic chain. In this case the ankle region. The lack of ankle mobility prohibits Aurash to sit his hips back thus creating an excessive forward lean. This compensation can lead to back problems and unwanted movement patterns. So it's important to note that if you or someone else struggle to get into a certain position, it might not be your inability to actually do the exercise but a lack of mobility in one region. To learn more on how to obtain ankle mobility or address any problematic areas make an appointment with one of our Explosive Performance Trainers for a complimentary movement screening!
Alex is an Elite Explosive Performance Trainer at Sport and Health RIO. A graduate from the University of Maryland, Alex studied Kinesiology and Psychology and went on to become a nationally accredited personal trainer from the National Academy of Sports Medicine.