Stretches For Your Lower Body

These are some basic stretches for your lower body. Exercise Description: Standing quad stretch Classification: Flexibility (Quads) Instructions: 1. Standing with a shoulder width stance and hang onto an object for support. 2. Bring one foot up and grab with your hand. 3. Pull your foot up

A New Mom And A New Fitness Program

Congrats Lorna! I’d like to send out a congratulations to Lorna (and Sonny!) on the birth of their first beautiful daughter: Illiana Kaleilani Velez 7.1lb 20″ born August 26, 2008. Sonny and Lorna are such great people. I know they are going to make absolutely wonderful parents.

3 Recession Proof Workout Moves

Every time I’ve logged onto my etrade account in the last 3 months, I cringe at the thought of how much red I’m about to see. It can be a little depressing to look at, but I made a 6 month (and further) plan, and I’m gonna stick to it. The plan didn’t involve bailing

Why The **Bleep** Do We Need To Exercise Anyway?

I remember seeing an episode of a cartoon called The Jetsons in the mid to late 80’s where Judy Jetson was getting ready for school. Judy pushed a button and ***SHAZAM*** the clothes on her body were different. When she didn’t like an outfit, she just kept pushing the button until she found one to her liking. She didn’t have to move her body at all. She just pushed a button and her clothes were instantly different.

Technology might not be quite that advanced yet, but it gets more advanced with each passing day.

Technology is meant to make our everyday lives more efficient. It makes our lives “easier”. Remote controls let us push buttons to change the channel or adjust the volume instead of having to get up and walk to the TV. In fact, we didn’t always have TV’s as a means of entertainment. We use our cellular phones to call people from our cars that we drive to work. Escalators and elevators take us up and down floors. Microwaves heat our food in a matter of seconds with the push of a button. We wash clothes in a washing machine and throw them in the dryer.

Compare these things to the way our ancestors did things in the 1800’s. Look a little farther back. Can you imagine having to hunt for food before you could even think about eating it?

Are you getting the idea yet?

From a physical standpoint, we’ve got it pretty easy in the modern world.

Life in the 1800’s required a lot more physical effort. There were no microwaves. There were no washing machines, dryers, or phones.

In this day and age, you don’t even have to pick up your telephone to order pizza. You can sit on your couch in front of your TV, push buttons on the remote, and have a pizza at your door in about an hour.

What do you think our ancestors would think about food showing up with such little effort? They’d probably think that’s about as crazy as we think it would be to push a button in order to change clothes.

So, why the **bleep** do we need to exercise anyway?

If you don’t use it, you lose it.

We’re challenging our muscles less, and feeding our mouths more. We’re using less energy, and we’re consuming more of it. Our Physical Education programs are a joke. Our children are stuck on myspace, and playing Halo 3 instead of riding bicycles, and playing outside. Beer is cheaper than milk. Deceptive marketing tactics and lack of public awareness have people thinking that the Vitamin Water you see in stores is actually healthy. Do you really think the inactive person consuming this so called “healthy” drink needs the 50+ grams of sugar that comes with the vitamins?

It’s no surprise that our country is fatter than ever.

Our everyday lives have become increasingly convenient. Our super sized portion sizes have created super sized waistlines. All the nonsense we see in advertising plays on the emotions of people looking for a quick fix, but never delivers. Obesity has become an epidemic.

What can we do?

We need to be smarter about the choices we make. We must take it upon ourselves to be more active, and make exercise a part of our everyday lives. We must challenge our muscles beyond what our normal daily activities require. We must educate ourselves about exercise, proper eating habits, and nutrition. We must do these things for ourselves, and we must do them for our children.

The Centers for Disease Control and Prevention recommends cardiovascular exercise for a minimum of 30 minutes of moderate-intensity physical activity per day (such as brisk walking) most days of the week or a minimum of 20 minutes of vigorous-intensity physical activity (such as jogging or running) 3 days a week, and weight bearing exercise/resistance training for at least 2 days per week.

These are generic recommendations that represent the minimum amount of exercise that every American citizen should be doing to prevent disease, live a better life, and avoid being a statistic on the side of the chart that you don’t want to be on. Are you getting at least that much?

Just as technology has advanced, our understanding of the way the human body works, and functions has advanced as well. Modern exercise has made gigantic leaps and bounds. When I was 230 lbs, I would have never believed what the human body can do and how it can change with an efficient exercise program plus proper nutrition.

It is truly amazing. I think even The Jetsons would be impressed.

Together Everyone Achieves More

I started an extension of my blog on the Honolulu Advertiser. I don’t know where it’ll show up on their site or if it’ll show up at all but, I’m here to help people and the only way for me to accomplish that is to get more people to hear what I have to say. If you know

K1, Taking Initiative, and a Free Workout

Aloha Readers,

This past weekend, K1 held an event here in Hawaii at the Stan Sheriff Center. Billy Hall was scheduled to compete on the card as a Heavyweight vs Gohkan Saki; the eventual tournament winner. Unfortunately, Billy injured his foot about a week and a half before the fight in a sparring session at his martial arts gym, HMC, and was therefore unable to compete.

The walk into the Stan Sheriff Center was nostalgic for me. I had not been anywhere near the Athletic Department at UH since I was a student in those very classrooms. I used to sit outside on those concrete steps waiting for Dr. Hetzler to arrive for Exercise Physiology, and Nutrition for Exercise and Sports.

We had put a good deal of time into Billy’s strength and conditioning for this fight. We did lots of work on the speed ladder, numerous kettlebell exercises, and plyometrics, among other things. It was incredible fun. Well, it was for me anyway.

Seriously though, I think Billy had a good time training for this one too. It would have been great to see the payoff inside the Stan Sheriff Center that night. Billy would have put on an exciting show.

Today I trained Adam Hall, Billy’s 19 year old son. Adam moved to Oahu from San Jose a few months ago. He’s been going to classes at HMC regularly and has since decided that he wants to take a shot at competition.

There was no scheduled appointment. Adam showed up at my gym by surprise at 8:00-8:30pm; the end of my work day today and just asked me to train him right then and there.

Now that’s really something!

I normally have to bribe (in my industry, we call it an “ethical bribe”) people in for a free consultation, even if it’s only for the chance to inspire a fellow human being to do something good for themselves. Adam took initiative and showed up asking for my help; there was no way I was going to refuse him.

Adam has tremendous potential as an athlete. He oozes of raw strength, power, and natural athleticism. He picked up everything I showed him in seconds. The kid is a sponge!

His workout below took about an hour to complete.

You’ll probably know right away if this workout is too advanced for you. If you’re not doing anything, then take the initiative and start some bodyweight exercises at home. Try 2-3 sets of push ups, bodyweight squats, bodyweight lunges for 12-15 reps a set.

I’m willing to help if you’re willing to try.

Post a comment or send me an email. Let me know what else you’d like to see.

Be Your Best,

Chris

Image	Exercise	Set	Reps
	Barbell Deadlift 1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor. 2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees. 3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar. 4. Return to starting position.	1 2 3 4	10 10 8 6
	Explosive Pushup 1. Start by getting into a push-up position. 2. Lower yourself to the ground and then explosively push up so that your hands leave the ground. 3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat. 4. Repeat for the recommended repetitions.	1 2 3	8 8 6
	One Leg Squat 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward. 2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level.. 3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet. 4) Once thigh is slightly above parallel (as shown) return to start position. 5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.	1 2 3	10 12 15
	Pullup 1) Position hands wider than shoulder width apart with overhand grip (palms facing forward). 2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent. 3) Pull body up until bar is below chin level. 4) Return to start position. 5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.	1 2 3	4 6 8
	Power Clean Circular Benefits : * Neuro-motor development * Aerobic training effect with high caloric expenditure * Power, functional strength, speed, coordination, timing, focus and injury prevention mechanisms Preparation : * Begin from a lowered squat position with one hand on the KB in between the legs. * Pull the KB back toward the ipsilateral thigh by rocking the bodyweight into the heels and brace wrist against inner thigh. Movement : * Powerfully extend lower body to accelerate KB bottom up and away. * As the KB reaches chest height, catch the KB in the rack position. * KB descends along same pathway by extending arm and absorbing with the squatting action.	1 2 3	10 8 6
	One Arm Kettlebell Jerk Stand with feet shoulder width apart and knees slightly bent. Start position: Position kettleball to ear level with an overhand grip (palms facing forward). Go into a quick ¼ squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times. Return to start position. This is an explosive exercise and the legs are used to be able to lift more weight overhead	1 2 3	8 6 4
	Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Trainer’s comments: We did a modified squat jump with a 12 lb body bar on Adam’s back and a bench as a guide under the butt.	1 2 3	10 10 10

Exercise

Stretches For Your Upper Body

Flexibility training is part of any good fitness program.

These are some common stretches for your upper body.

Light general stretching can be performed after your warm up before your resistance training.

Corrective stretching for postural deviations and muscle imbalances should be performed before loading your muscles to ensure proper movement patterns.

Intense stretching should be done at the end of your work out.

Here are some of the benefits you’ll get from flexibility training.

1. Better Posture
2. Improved Muscle Balance
3. Reduced Muscle Soreness
4. Increased Physical Performance/Capacity/Muscle Coordination
5. Improved physical well being
6. Decreased risk of injury
7. Increased Blood Flow/Nutrient Delivery
8. It Feels Good!

Exercise Description:
Neck (downward)
Classification:
Flexibility (Neck)
Instructions:
Tuck your chin down towards your chest and allow the back of your neck to stretch. Hold for the prescribed number of seconds.

Exercise Description:
Trapezius Stretch
Classification:
Flexibility (Neck)
Instructions:
1. Grasp the side of your head with one hand.
2. Slowly pull your ear down towards your shoulder until a comfortable stretch is felt on the side of your neck.
3. Hold for 20-30 seconds. Repeat as prescribed. Repeat to the other side.

Exercise Description:
Neck Rotation
Classification:
Flexibility (Neck)
Instructions:
1. Start by standing with your feet shoulder width apart and standing tall.
2. Keeping your chin level rotate your neck to the side until full range of motion is met.
3. Return to the starting position and repeat to the othe side. Repeat for the desired repetitions.

Exercise Description:
Chest Stretch with bent arm
Classification:
Flexibility (Chest)
Instructions:
1. Place arm on a wall or any vertical object and bend elbow to 90 degrees.
2. Lean forward with your body and turn slightly away from your arm until a comfortable stretch is felt in your chest.
3. Hold for the prescribed time and then repeat with the other side.

Exercise Description:
Chest
Classification:
Flexibility
Instructions:
Stand in an upright position and reach back with your arms extended and clasp your hands together.
Raise your hands towards the ceiling keeping your arms straight until you feel a stretch in your chest.

Exercise Description:
Back (fixed bar)
Classification:
Flexibility (Shoulders/Back)
Instructions:
Grab onto a bar with one hand and lean back with your hips to allow your back to stretch. Hold for the recommended number of seconds and then repeat with the other arm.

Exercise Description:
Back (fixed bar)
Classification:
Flexibility (Shoulders/Back)
Instructions:
Grab onto a bar with one hand and lean back with your hips to allow your back to stretch. Hold for the recommended number of seconds and then repeat with the other arm.

Exercise Description:
Tricep Stretch
Classification:
Flexibility (Triceps)
Instructions:
1. Stand or sit in upright position
2. Place hand of arm to be stretched at base of neck.
3. Grasp elbow with opposite hand and pull until a stretch is felt in tricep (in back of arm)
4. Hold for 20-30 seconds. Repeat as prescribed.

Exercise Description:
Posterior Capsule Rear Delt Stretch
Classification:
Flexibility
Instructions:
1. Sit or Stand in upright position.
2. Pull elbow with opposite hand until a stretch is felt in rear of shoulder.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. While pulling elbow, be sure that forearm remains perpendicular to floor (fingers pointing up).

Exercise Description:
Shoulder Twists
Classification:
Flexibility
Instructions:
1. Start by standing with your feet shoulder width apart and standing tall.
2. Holding your arms up at shoulder height twist your shoulders and trunk until full range of motion is met.

3. Return to the starting position and repeat for the desired repetitions alternating back and forth.

Exercise Description:
Chest Stretch
Classification:
Flexibility (Chest)
Instructions:
1. Stand with arms abducted 90° from side of body. Bend elbows 90°.
2. Place your hands behind your head and pull your elbows back until a comfortable stretch is felt in the chest.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - do not hyperextend.

Inspirational Quote of the Day

It’s not always smooth sailing. You must stay focused on your goals. Don’t waste your life in doubts and fears: spend yourself on the work before you, well assured that the right performance of this hours duties will be the best preparation for the hours or ages that follow it. Ralph

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A lot of people think about getting into shape. A small percentage of people do something about it. An even smaller percentage of those people will actually see change/results and stick with it. It’s sad, but true. It’s in our nature to procrastinate. It’s in our nature to quit

My Favorite Cardio Exercise

One question I get asked a lot is, what is the best cardio exercise to do for losing body fat? I usually don’t like to answer these “best exercise for X” questions because they usually get asked by someone that doesn’t understand that there is a whole process that involves

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