Coach Green’s St. Patrick’s Day Hangover Workout
With St. Patrick’s Day just around the corner I wanted to set my readers up with a training and nutrition plan to help off-set the potentially unwanted effects of this inebriation celebration. I knew just the man for the job… I contacted an old friend of mine, Coach Green, to put together a quick but challenging program for us. It doesn’t require any equipment aside from a chin up bar… and a bucket. Here is Coach Green’s 4 Leaf Clover Hangover Workout (Warning- I can’t be held responsible for Coach Green’s conduct … viewer discretion advised):
Here is an outline of the full program:
Posted in Fitness, Strength training | 
barf bucket, four leaf clover, green beer, hangover, Irish, leprechaun, St. Patrick's Day, St.Paddy's Day | 
4 CommentsFantastic 4 Foods & Exercises for Valentines Day
It’s that time of year again. Couples are planning a romantic night out and exchanging gifts as tokens of their love. Single people are complaining about how materialistic and commercialized St.Valentine’s Day is. Guys are hoping to get lucky. Ah yes… love is in the air.
Well gentlemen, I’ve got a gift for you too. This Valentine’s Day I want you to give the gift of “Good Lovin’!” That’s why I’ve created this Fantastic 4 Foods & Exercises for Sexual Fitness. Watch this short video tutorial:
The Workout:
Start with the workout because this will increase circulation and create more blood flow to your extremities and your “working parts”. Exercising right before eating can also support nutrient partitioning of the calories you consumed to be stored in muscle rather than fat.
Here is the workout…
Posted in Fitness, Health, motivation | libido, love, romance, sex, Valentine, Valentine's Day | 2 CommentsTop 10 Fitness Trends for 2013
Having been involved in the fitness industry for over 20 years it has been interesting to see the different trends and fads come and go. Some new fitness trends seem to evolve based on more current research, whereas others tend to become popular simply because a celebrity decided to endorse it.
Based on the developments I’ve seen in the industry over the last few months, the following are what I predict to be Top 10 Fitness Trends for 2013. Now, not all of these trends are necessarily new, but I do see them starting or continuing to trend this year.
Quick Fat-Blasting Exercise “Complex” Workouts
An exercise “complex” routine is basically a series of exercises performed in sequence using a single barbell or set of dumbbells. You will perform the entire series of exercises back to back with minimal (if any) rest using the same bar or dumbbells. But don’t mistake complex training as being the same thing as circuit training… with a complex routine you are using several compound exercises that flow together smoothly transitioning from one to the next without rest; this delivers a cardiovascular conditioning effect as well as metabolic conditioning (blasting your fat stores!).
How Physical Exercise Also Benefits Your Brain
Because I recognize that our thoughts and emotions play a huge role in the results we get in our lives, I’ve made a point of “training my brain” as well as my body. After talking to a good friend of mine about this, he recommended I check out an online brain-boosting program called Lumosity.com. I did sign up and as much as I enjoy the website and the program, I find it hard to make time to do those exercises with my busy schedule.
Well was I ever pleased to learn about this new study!
As it turns out, new research has demonstrated that physical exercise actually improves your brain health and performance BETTER than specific mental exercises (such as puzzles, brain games, and social interaction). That’s right, working out actually boosts your brain power (ie: memory, problem solving, reaction time, etc) and slows down the aging process of the brain more effectively than participation in social or mentally stimulating activities.
This is nice to know that I’m in a position to help people improve their brain health as well as their body, and slow the aging process both mentally and physically. It’s also a relief to know I can kill two birds with one stone as long as I keep up with my physical exercise routine.
Posted in Fitness, Health | brain, brain exercise, brain health, exercise, memory, mental, mind | 4 CommentsKrill Oil May be up to 48 Times Better than Fish Oil
If you’ve been following my posts and articles you already know that I usually recommend taking a high quality Fish Oil
Krill oil is made from krill, a small, shrimp-like crustacean that lives in the cold ocean parts of the world. Krill are very small yet make up the largest animal biomass on the planet. There are about 500 million tons of krill roaming around in the northern seas.
Similar to fish oil, krill oil has omega-3 fats (EPA and DHA) but the structure of the EPA and DHA in krill oil makes them much more absorbable than fish oil. Krill oil also contains vitamin D and powerful anti-oxidants. Therefore krill accomplishes two important nutritional goals:
- increasing intake of essential fatty acids
- increasing intake of anti-oxidants
, there are distinct benefits to taking krill oil instead. The fact that fish oil is lacking as far as anti-oxidants is a drawback compared to krill.Recently a friend of mine sent me a sample of a high-quality krill oil supplement that he carries called K48-Plus. I’ve been using it in place of fish oil for the last few weeks and although it’s subtle I do notice a difference.
Fit Women CAN do Pull Ups with Correct Training
A recent study suggested that even fit women can’t do pull ups (or chin ups), and it went on to explain why. Although it’s obviously more challenging for women to perform pull ups than it is for men (due to differences in muscle mass and leverage), I do have some concerns with how this poorly designed study was conducted. First of all, according to the New York Times, here is the basic outline of the study:
“The Dayton researchers recruited 17 women of normal weight who were unable to perform a single pull-up. They then trained them for three months, prescribing exercises to strengthen their upper bodies, improve their aerobic fitness and lower their body fat.
All that training produced results: the women’s upper-body strength increased by 36 per cent and their body fat was reduced by 2 per cent. But they failed to produce the main result researchers were looking for: only four of the 17 women were able to perform a pull-up.”
=> Source: Why Women Can’t Do Pull Ups (New York Times)
Click the link above to learn more about how they performed the study.
Posted in Fitness, Strength training | chin ups, chinups, female, pull ups, pullups, women | 5 CommentsGold Medal Bodies Parallettes One Program
If you’ve been following my blog for the last few months, you know that I’ve been pursuing bodyweight training / calisthenics for a while now. I’m very pleased that I’m able to perform several exercises that I could never do in the past, such as muscle ups, handstand pushups (on the wall), pistol squats, and standing ab wheel rollouts. I’m also close to mastering the front lever and human flag.
The set of exercises that I’ve been having the greatest difficulty with have been the parallette skills. Planche and press progressions on the parallettes KILL me! Thankfully I was referred by a friend of mine who is really into this stuff to check out Gold Medal Bodies.
The GMB crew are experts at coaching this type of gymnastics / bodyweight type training, and offer a broad selection of awesome programs (for rings, parallettes, handstands, flexibility, floor work, and more). I ended up picking up their new Parallettes One course, and I gotta say I’m very impressed. They have detailed video demonstrations and training manual descriptions for every level of progression for every exercise from beginner through intermediate to the advanced program (which would be Parallettes 2).
