The easiest way to train all the muscle groups in the body is by breaking down the movements into categories. Below you will find eleven different categories. Each category addresses multiple muscle groups.Read More
Have you ever wondered why you fall asleep at night ?
Current science isn’t really sure what makes us fall asleep, but there are some theories that have been proposed in recent years.
For today's blog post, we will focus on one of those theories. The theory is based off the idea that the byproduct of energy makes us fall asleep. To me, this makes perfect sense because I tend to sleep much better on the days when I exercise versus the days I don't. But why does this happen? How does exercise impact our sleep? To understand this mechanism we must take a couple steps back and discuss how the body makes energy. In order for your body to move and work properly the body creates an energy molecule called adenosine triphosphate (ATP). We all remember learning about this molecule called ATP right? The best way to understand how this molecule works is to think of it as a currency. For example, when you go on a walk or have a meeting you are using ATP to move and talk to your co-workers. It is responsible for everything, and without it your body and mind would be useless. But like most things in life, there is a cost to pay and ATP is no different.Read More
In a world where we sit constantly and move less than ever, it is imperative that you perform an adequate warm up before your workout. A proper warm up should increase your heart rate, core temperature and oxygen uptake so that your muscles are ready for the upcoming workout. Unfortunately, most people fail to do a proper warm up. They either stretch too much or do nothing at all. By jumping into your workout without a proper warm up you put yourself at a greater risk for injury, but it has nothing to do with being “tight” and not stretching.
In fact, being “tight” before a workout is a good thing and is essential for resistance training. However, once upon a time, in a galaxy far, far, away, (yeah, I love Star Wars) stretching before your workout was recommended by everyone. Personal trainers, yogi’s and everyday gym goers screamed it from the mountaintop, “Don’t forget to stretch those tight muscles!”
But this was incorrect and by the end of this post you will know why.Read More
Over 80 percent of Americans will experience lower back pain at some point in their life (1). In 2008, obesity costed America 147 billion dollars (2) and some websites have reported that the number has climbed to a staggering 192 billions dollars (3) . Based off these numbers, America is overweight and injured. I have seen this firsthand as a trainer. People are weaker than ever and lack the ability to move well. I am sorry to be brash, but it is the truth. We are animals and movement is wired into our dna. Unfortunately, we no longer have to move for food or shelter like our ancestors. Technology is slowly replacing our need to move and is slowly persuading us to be lethargic and do nothing. While humans are wired to move, we are also wired to do nothing. It is important to understand that we will adapt to any environment we live in. Just take a look at the schools from the 1940s and 1960s:Read More
From a very young age I had been training with my Dad on the beach in Seaside Heights, New Jersey. We would run the beach together and push wheelbarrows of concrete up my driveway in hope of me becoming the best athlete possible. I loved this style of training, but when I heard that my friends were lifting weights I felt left out and wanted to switch to weight training. So I started training with my oldest brother, Sean, during the summer leading up to my 8th grade year. I still remember sitting in the bleachers that summer talking to my friends about our max bench press. I was very weak compared to my friends, most of them were benching 135 pounds while I was only benching 95 pounds. I was embarrassed to say the least. This embarrassment started a fire inside me and motivated me to become as strong as possible.Read More