Monthly Archives: January 2012
One of my favorite exercises is one called the Suit Case Deadlift. This exercise – especially when executed with a long, thin bar – works the entire musculature from top to bottom, left to right and front to back. The execution of this exercise provides both dynamic and static work that not only works the major muscles of the hips/legs but also works the stabilization required by the entire body provides a lot of static work from many muscle groups making this movement a great dynamic as well as static exercise.A steady diet of barbell curls, dips and these deadlifts done in this style will cover every major (and a lot of minor) muscle groups.
Note: A lot of resistance is not needed in this movement – especially when performed for high repetitions (25+ per side) and no rest is taken in between sides. BRUTAL!!!!!
A quick THANKS to my main man Mar-tay for allowing me to video tape his performance.
The Jersey Shore Health and Wellness Group was created to serve the local area more efficiently and effectively in the field of health and fitness. The objective of this group is to provide personalized guidance in developing a healthy body, mind and spirit by structuring individualized programs for developing strength, cardiovascular fitness, diet therapy and wellness programs.
By working within their specialized fields, the Jersey Shore Health and Wellness Group can offer many applications that other individuals and businesses can not.
The Jersey Shore Health and Wellness Group is comprised on fitness professional, Fred Fornicola, nutritionist, Tom Mantos, massage therapists, Tara Paccillo and Marcos Pichardo and our healthy baker, Donna Frassetti.
What’s the number one reason to engage in a safe, efficient and effective strength training program? To help reduce the risk of injury! Whether you are an elite athlete, desk jockey, young kid or an elderly person….everyone is vulnerable to injury so to help prevent (or at least reduce the chance or severity), you must get stronger….period! Improving strength improves functionality and improving functionality allows a person to move easier and more efficiently.
Get stronger – get healthy – stay healthy!
Fitness Professional, Bill DeSimone has taken an approach to strength training that could literally save your joints. In his new book, CONGRUET EXERCISE, Bill describes the how’s and why’s of biomechanics and exercise. Bill painstakingly poured over research, anatomy, muscle and joint functions and more, plus he combined logic and 35+ years of experience to produce CONGRUENT EXERCISE.
From Congruent Exercise:
“Your Workout Shouldn’t Hurt” Weight training has undeniable benefits: improved muscle tone, strength, and self-esteem, to start. But it’s also undeniable that experienced trainees have their share of joint aches and pains, that lead at best to missing workouts and at worst to chronic injuries. People new to exercise hesitate to even begin weight training for fear of getting hurt. And both new and experienced trainees have been seriously hurt in weight room accidents that could easily have been predicted and prevented. Can you get a stronger, toned physique without risking your shoulders, back, and knees? Yes, and Congruent Exercise shows you how. You will discover: • How the conventional wisdom in the gym compares to proper muscle and joint function; • How exactly to perform both home and gym exercises to minimize the risk of injury, while making your effort more productive; • The biomechanics of why and how that works.
If you are into training – and want to do it safely – Congruent Exercise is money well worty spent.
As part of our continuing journey of Joey D’s “Keys to Progress Program” (see other installments starting in November, 2011), I’d like to bring you up to date.
Joey D. started his quest on November 14th, 2011 by performing 45lbsx20 reps on the Pendulum Squat. We had hopes of Joey achieving 90lbsx20 in two month’s…today, Joey hit a new personal record of 170×20 consecutive reps in great form!!!!!! That’s an increase of 125 lbs in 16 workouts! As it stands now, Joey is pushing right along nicely. His muscular bodyweight is increasing and his upper body and level of fitness are responding exceptionally well to the workload the squats are providing. Wait, yes, I said his UPPER body and FITNESS are improving as well. It’s no surprise that he would have such a response and we are addressing the increase in his squat accordingly.
If you’re like most people, you protect your other assets with insurance, so why wouldn’t you want to protect your health with a proper health routine?
So what does a proper health routine include? This is an interesting question because it does vary for each individual based on their goals, capabilities, mind-set, available time among many other factors. The most basic of plans would include a regimen of exercise, sound nutrition and a focus on your overall well-being. Exercise should include some kind of strength training 1-3 times per week and at least one day of some kind of cardiovascular conditioning (more if you don’t train as intensely as we do at Premiere Personal Fitness). The easiest and most effective nutritional plan is one that is geared to your individual needs as we all have special requirements, and of course, making sure your daily caloric intake is less than the number of calories burned. Finally, you should do something for your overall well-being such as meditation, recreational activity, massage, yoga, establish new goals monthly or daily writing in a journal.
These are just some thoughts to get you going.
Until next time……Tara