Posts in : Fitness and Nutrition Blog
posted in Fitness and Nutrition Blog
You want to lose that extra 10 pounds, and we know those are the most stubborn. You decide that instead of sittin your butt on a piece of cardio equipment at the gym 3 days a week, you’re going to mix it up and have some fun. You decide that you’re going to go sweat it out with the masses at a crossfit class. One or two #wod later however you realize that your poor little hands didn’t sign up for this kind of punishment. You need some hand protection quick. You begin your search for the best crossfit gloves women and now not only is your body tired but your mind is exhausted. What’s the difference, what should I pick? Here’s a little crossfit gloves review for you to consider! (more…)
posted in Fitness and Nutrition Blog
If the waistband of your pants have more pressure on them than the Hoover Dam, you probably ate more than your share of the Thanksgiving Day feast! This is the one time of the year you should be celebrating with friends and family and enjoying the amazing food before you. However after a day of indulgence, you may not be feeling all that great come Black Friday! Here are a couple of tips to get you back into the swing of things. (more…)
posted in Nutrition Tips
Be your own body fat calculator! Losing body fat begins with understanding how and why you store fat. If there were any flat belly diet that actually worked, every man would be strutting 6 pack abs and every woman wearing a size two dress. People mistakenly believe because I’m a Los Angeles Personal Trainer that I only work with people who are already a “10″ striving to be an “11″. Not true!
Let’s lay some rumors about losing body fat to rest!
Swiss Ball Crunch is one of the best Ball Exercises for Abs. Here are a couple tips to perform the exercise properly:
1. Start by using the basic roll-out to get you in position. This means sitting on the ball and gently rolling it from your butt to your lower back.
2. Place your hands loosely behind your head for support. do not pull on your head: your hands are only there to prevent your neck muscles from fatigue by supporting the weight of your head.
3. Start by slowly curling your truck forward – focus on pulling your upper chest toward your pelvis – utnil you feel a good contraction in your abs.
4. Avoid poking your chin out; keep it tucked in. Imagine you’re holding an orange between your chin and your chest.
5. Hold position for 5 seconds, then return to the start position.
6. Try to do 12-15 repetitions. Rest two minutes and complete 2 more sets.
When using the stability ball, also called the swiss ball or ab ball is to use controlled motions. Don’t bounce back and forth on the ball. The ball is used as support for your lower back and also to allow more extension of the muscles through the downward movement.
posted in Diet and Nutrition
Last night I watched an amazing documentary exploring the concept of incorporating a raw food diet to reverse diabetes. While I am certainly not an expert on raw food diets or suggesting any medical advice, I think it’s an important to understand how diet effects not only our body composition but diseases that can be directly related to obesity. I want to explore the definition of diabetes, explain how low glycemic foods and diet can benefit your weightloss goals and my thoughts specifically on the documentary. (more…)
The Key to Sound Nutrition is Mastering the Basics.
Owner, AXIOM Health & Fitness
Everyday I work with people seeking the magic pill or some miracle to help them get the body they desire. I get bombarded with questions everyday about the best nutrition tips or how how to get the quickest results with as many short cuts as possible.
Well, to tell you the truth you must master the basics when it comes to nutrition and reaching the body you desire. It all starts with the proper mindset. You must know and understand that feeding your body with the right food, water, and supplements will get you the body you want. (more…)
posted in Strength Training Tips
Machines versus Free Weights
Machines can be used as a learning ground, a smart device to teach you the proper execution of a particular exercise. The only disadvantage is that the rest of the body just sites there and waits for you to finish and move on to the next body part. You will make gains depending on how well rounded your workout is and how rapidly you move from one machine to the next, as well as the weight load you are using.
By using free weights, you enlist most of the body to assist you in the lifting and lowering of weight with most exercise. You have to recruit other muscles to help you lift the load for a single muscle group. Open and closed-chain exercises are what we are talking about here.
Open-chain exercise is just that, an open link of a chain, singular and unattached to the rest of the link system. This is what weight machines will offer. You sit on the machine and extend your legs against the weight affecting the quadriceps only, or you site on another machine and press against the bar that will exhaust only the shoulders. The key here is “only.” These muscles are working alone.
Closed –chain exercise closes that link and promotes the chain to work as a unit, with each link working collectively to carry the load. Therefore, the same muscles that were described above using free weights would require doing a squat. The squat involves holding the weight and stabilizing the body by contracting the middle of the body; as you perform the squat, the entire lower body (butt, hamstrings, abs, lower back, and the quads) benefits, not just the quads. You are getting more work done in less time. Whether you are a hardcore bodybuilder or a weekend warrior, try to get the most from your workout!
Give your body and your brain something to do together. You body will always look for the easiest way to perform (execute) an exercise. Your brain will help the body obtain the maximum benefits by developing your sense of postural balance and building stronger muscles. Don’t go for the quick fix. Focus less on the amount of weight your moving and more about how your body is moving that weight.
Weightlifting requires proper form and proper gym attire. Weightlifting Gloves are key to instill confidence and assure a solid grip. In addition comfortable clothing that allows for ease of movement is essential.
If you’re not already a member, how to choose a gym may be a question you’re asking yourself. Gyms and fitness centers seem to be on every city block these days, but not all are created equal! Just as you should have goals in mind for individual workouts, you should consider what qualities you’re looking for in a gym or fitness center.
1. Location, location, location. I always recommend trying to choose a gym that’s closest to your home, work, or a place you frequent on a daily basis. You eliminate the amount of effort needed to get to the gym! Don’t make it difficult to get there, because you may try to turn that into an excuse for not going! (more…)
One of the Best Triceps Exercises for bigger arms is the Triceps Pushdown. This is probably one of the most common Triceps exercises I see performed at the gym and it is often being executed improperly. Of course the key to optimizing the effects of any exercise is proper form. Everyone wants bigger arms, a thicker chest, and / or more defined abs, but few take the time to understand how a specific exercise works the muscle group. In my experience, the mind-body connection is the single most important factor when working out and trying to achieve goals. It is important to focus on the exercise you’re performing and what muscles you’re body is using to move the weight. (more…)