Be Thankful for Where You Are At

I see a wide variety of clients.  Some are HIV positive, some weigh over 300 pounds, some have cancer, and some are older than 70 years old.  Each of them is "fighting" something.  Each come to me hoping that I can help them with their situation.

What I try to do is to make sure that the client has a realistic and optimistic starting point with regards to their pursuit of health.  Each client starts at his or her own level, and honestly each has limits. 

What I've noticed though is that most people underestimate their abilities.  I consistently hear clients telling me they are too uncoordinated, or too weak, or too something.

  We each have our limits, but please don't dwell on your limitations.

It's easy for me to say, but please appreciate that you have been given one more day to live, and do the best with what you have to work with.  Each day give it your all.  Train hard.  Eat well.  Pat yourself on the back in knowing that you are training, and that you are doing your best.  Be kind to yourself.

You'd Be Wise To Check out This Site

If you have read my posts for any amount of time, you know that I am careful with what I recommend.  You don't get daily emails promoting the latest gimmick, nor do I bug you with a lot of banners and links on my site.

But, when I great product comes along from people that I trust, and I know that it will benefit you, I will definitely encourage you to check it out.

Beginning tomorrow, one such product is set to launch.

What is set to be released on Jan. 23, 2007 is a membership site whereby you can have access to hundreds of goal specific fitness programs by some of the top trainers in the world.  You will pay a one time fee, and then be able to choose the specific workout according to your desired goals.

I wouldn't consider it to be so special, but I know many of the trainers, and they only produce great workouts, so you won't be getting any fluff, or useless stuff.

You'll want to check out the site today, or at the latest tomorrow, as Ryan is offering a ton of bonuses to the first who sign up.

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High Intensity Interval Training Works

A report in the Los Angeles Times mentioned that participants in higher intensity, shorter duration workouts are losing weight faster.

I have been telling this to my clients for over 8 years.

The best example is to look at the bodies of sprinters and marathon runners.  Yes, there may be some genetic differences, but let's get past that for now.

Sprinters do sprint work, and anaerobic training.  That's it...no long distance 40 min treadmill sessions that are supposed  to help you burn fat.  They are the most shredded athletes around!

In comparison...look at long distance runners.  Wasted muscles, and often flabby.  Not my idea of the best bang for your buck.  Follow the sprinters if you want to lose fat, fast. 

I've tried over years and years to convince clients of this, and maybe now that the media is finally realizing this, people will get rid of the idea that long distance, and may I mention boring, training is necessary to lose fat.

Tag...I'm It

I've been "blog-tagged" by my friend Divya, over at Blogging to Fame.  Divya has become one of my on-line friends and has tons of tips which I am slowing going through and learning.

So basically this blog tagging has been going around the blog world and each person tagged is asked to list 5 things that most people wouldn't know about them.  So here are my five.

1.  I was married in Sao Paulo,Brazil at the age of 21.  I am still with the love of my life going on 20 years. 

2.  I once went to Malaysia with a group of 10 Brazilian Samba Dancers and served as their "body-guard".  I know guys, it was a tough job, but someone had to do it.

3.  I went through a Buddhist ceremony and have 3 permanent incense burns on my left arm from it.

4.  I've eaten grilled Capibara at my brother in laws' ranch in Brazil.

5.  The first car I ever got to steer while sitting on someone's lap (I was about 6), was a Rolls Royce.  Sadly to say, I've never done that again.

Here are the 5 people that I am tagging.

Derrick Daye over at Branding Strategy Insider

Nyamo at the beautiful Heart Attack 

Rony John at Blogging Explorer

Camille at The Dazzling Girl

Russ Beebe at California Wine Hikes 

Help Me to Simplify Exercise and Optimal Health

 I recently read a snippet of a great looking book, "The Elegant Solution", by Matthew E. May.

  I love his comment "an elegant solution is one in which the optimal outcome is achieved with the minimal expenditure of effort and expense".

This is exactly what you are trying to accomplish when you exercsie.  You want the best body and optimal health, with the least amount of focused effort. 

Here's where I need your help.  I'd love to hear your input on a few questions.

1.  How can trainers, like me, simplify exercise and good health?

2.  Are there products or services that I could give you to help you get fit faster?

3.  Which elements of complexity would you like to see eliminated from exercise and diet?

Please email your responses to me at stephencooper888@gmail.com.  I don't have any free e-books, or goodies to give away for your responses, so you'll have to settle for a "virtual hug" and in knowing that I really appreciate you taking the time to respond. 

Fun on Friday with this "Workout" Video

 Have a laugh today with this 3-4 min. video.  Have a great weekend!

Which Comes First? The Body or the Mind?

I was thinking in the shower today where should the new exerciser begin.

Should you start exercising in hopes that working out becomes a habit?

or... Should you plan in your mind how you are going to approach your training and then work according to your plan?

Having done both, I'm going to suggest that you begin exercising first.  If you follow a reasonable plan and put in some effort, your body will respond, and it will reward you.  You'll have more energy, you might lose a little weight, and you'll just feel a little better about your new habit.

As you build up this new habit, you can learn as you go.  People will begin to comment that "you're looking better', "you've lost some weight", and this will  push you along on your way to improving.

Where you may become frustrated is when your progress slows down, or worse just stops.  At this time you begin to get frustrated, you may miss workouts, and your habit and progress comes to a halt. 

Don't quit! If your progress has come to a standstill, get help.  There are numerous programs and resources on the internet, and of course you can contact an experienced trainer.

Winning the "battle" of losing weight is definitely winnable.  This is not a one time "New Years Resolution"... this is your body, and your health you are playing with. 

P.S.  If you are visiting from www.cre8buzz.com, I want to give you a special welcome, and thanks for visiting today.  If I can be of any help with your fitness questions, please drop me a line. 

How to Eat for Fat Loss

One of the most often asked questions I receive is "What should I eat, and when?" 

You definitely want to pay attention to what's going in your mouth.  If you eat smart with lean proteins, high fiber carbs, and some good fat, then your body will reward you with energy and sufficient fuel for a lean body.  On the other hand if you go overboard and eat too much, or worse junk food, not only will you feel bad mentally and physically, but now you have the extra job of trying to burn off the excess.

As far as timing, I personally like to eat every 3 hours.  It's really quite simple...just eat at 6a,9a,noon,3p,6p, and maybe a late snack if necessary.  

One of the best ways to guarantee what you eat will be balanced properly for your exercise level and your goals, is to have your food professionally prepared and delivered.  Imagine not having to cook, not having to shop, or think about where you might get your next meal while on the road.  

My friends over at  Sunfare are my choice for home meal delivery. The food is great tasting, and you'll love the convenience.  Give them a call and let them help you get lean. 

A Trainer Without a Brand

One part of personal training that I'm not fond of is the business side/marketing/sales side.  I realize that marketing is an important part to any business, but my joy is meeting with my clients and helping them transform their bodies.

Anyway... I posed this situation to my friend Derrick over at Branding Strategy Insider .  What I told him is that I don't have a specific brand.

Each client poses special concerns and each has specific goals, so rather than say one specific type of training will solve their problem I tailor the program specifically for them.  This is a great benefit to the client because he or she will receive only what is necessary and what is most efficient in her particular case.

For some clients I use an aggressive style of training such as the CrossFit model, with others I use a more gentle approach.  One size does not fit all.  

As a consumer, you may want to investigate when a person claims that his way is the only way to achieve results.

In the meantime...I remain the trainer without a brand. 

Be Inspired to Be Your Best in 2007

I just came across a really inspiring video over at Jaya Schillinger's blog.  Take about 3 minutes and enjoy the video.

Day # 13...The Road Warrior Workout

Here's a routine that I designed for one of my clients who's job keeps her on the road a lot, so she could do this routine in her hotel room.  You'll notice that some of the exercises include dumbbells.  If you have access to weights then go ahead and add them, if not you'll be able to do this entire full-body workout with just some simple rubber exercise tubing.  Also know that the exercises done on the stability ball may be done by simply sitting in a chair or bench.

Today's question: Could this exercise routine be done in your hotel room?

Summary Of Program

Activity Type Sets Reps Duration Tempo Intensity Rest Squat - Prisoner Exercise 2-3 12-15 N/A Slow N/A 60 sec Chest Press - Standing Decline (Free Motion) Exercise 2-3 12-15 N/A Slow N/A 60 sec Row - Integrated Bent Over w/ Tubing and DB Exercise 2-3 12-15 N/A Slow N/A 60 sec Lat Pull Down - Prone On SB w/ Tubing Exercise 2-3 12-15 N/A Slow N/A 60 sec Bicep Curl - Integrated Exercise 2-3 12-15 N/A Slow N/A 60 sec Tricep Curl - Integrated w/ Tubing Exercise 2-3 12-15 N/A Slow N/A 60 sec Lateral Raise - Integrated w/ Tubing Seated on SB Exercise 2-3 12-15 N/A Slow N/A 60 sec Rotation - Seated SB w/ Tubing Exercise 2-3 12-15 N/A Slow N/A 60 sec Wood Chop - Standing With Resist Band Exercise 2-3 12-15 N/A Slow N/A 60 sec Abduction / Adduction w/ Band Tubing Exercise 2-3 12-15 N/A Slow N/A 60 sec

SQUAT - PRISONER

Reps : 12-15  Sets : 2-3  Intensity : N/A  Tempo : Slow  Rest : 60 sec

Preparation : Stand in proper alignment , at shoulder width, with hands behind the head, fingers interlocked (DO NOT PRESS INTO THE HEAD/NECK). Movement : Draw your belly button inward toward your spine. Allow yourself to lower to a squat position under control without compensation. Extend your hips, knees and ankles to a standing position.

CHEST PRESS - STANDING DECLINE (FREE MOTION)

Reps : 12-15  Sets : 2-3  Intensity : N/A  Tempo : Slow  Rest : 60 sec

Preparation : Adjust cable arms as shown. Stand in a stable staggered stance position. Using a barbell grip, align the wrist and elbows as shown for. Movement : Brace Spine by drawing your lower abdomen in. Maintaining proper posture, start movement by pressing hands together at downward angle toward the floor. Check alignment and positioning and repeat press. It is important not to let your back arch at any time during the movement. Keep arm in alignment with the cable as shown. Keep feet flat on the floor and slight bend in knees to maintain balance and stability. Variation:  Try various grip positions, Alternating arms.

ROW - INTEGRATED BENT OVER W/ TUBING AND DB

Reps : 12-15  Sets : 2-3  Intensity : N/A  Tempo : Slow  Rest : 60 sec

Preparation : Position client as pictured, in neutral spine, with the tubing under her/his feet. For greater ROM at the shoulder, increase hip flexion, YET MAINTAIN NEUTRAL SPINE! Movement : Draw elbows back, allow for smooth and natureal scapular retraction.

LAT PULL DOWN - PRONE ON SB W/ TUBING

Reps : 12-15  Sets : 2-3  Intensity : N/A  Tempo : Slow  Rest : 60 sec

Preparation : Position client as pictured in neutral spine from head to toe. Cue the "bracing" of the abdominals, as well as the glutes. The trainer should align the resistance at a slight upward angle (not as pictured) to match the ROM fo the shoulder girdle. Movement : Perform a standard LAT PULLDOWN movement (scapular depression). Maintain neutral spine.

BICEP CURL - INTEGRATED

Reps : 12-15  Sets : 2-3  Intensity : N/A  Tempo : Slow  Rest : 60 sec

Preparation : Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles. Ensure proper "drawing in" of the belly button for additional spinal stability. Movement : This exercise combines isotonic resistance (the weights) with variable resistance (the tubing), and will cause greater fatigue ... ENSURE THAT PROPER FORM IS MAINTAINED. Stand with your feet shoulder width apart with proper alignment through the kinetic chain. Grip the dumbbell and tubing with one hand and maintain frontal plane alignment throughout the exercise. With the scapula slightly retracted and depressed, perform a bicep curl as shown. Lower slowly and repeat.

TRICEP CURL - INTEGRATED W/ TUBING

Reps : 12-15  Sets : 2-3  Intensity : N/A  Tempo : Slow  Rest : 60 sec

Preparation : Stand tall, in neutral spine as pictured. Movement : Flex and extend the elbow to desired reps.

LATERAL RAISE - INTEGRATED W/ TUBING SEATED ON SB

Reps : 12-15  Sets : 2-3  Intensity : N/A  Tempo : Slow  Rest : 60 sec

Preparation : Sit "tall" with shoulders slightly retracted and depressed, and mild tone in the glutes to promoted "active sitting". Movement : Laterally raise the arms, generating all motion from the shoulder joints. Raise only as far as can be controlled with no loss of optimal posture. Lower and repeat for necessary reps.

ROTATION - SEATED SB W/ TUBING

Reps : 12-15  Sets : 2-3  Intensity : N/A  Tempo : Slow  Rest : 60 sec

Preparation : Sit "tall" in neutral spine. Perform "active sitting" by lightly contracting the glutes. Movement : Rotate as far as active ROM allows (do not compensate by arching or rounding the back). Generate all movement from the trunk.

WOOD CHOP - STANDING WITH RESIST BAND

Reps : 12-15  Sets : 2-3  Intensity : N/A  Tempo : Slow  Rest : 60 sec

Preparation : Door Attachment:  Top of Door.   Stand in a wide stance with the feet parallel to the door. Shift body weight to foot closest to the door with knee bent, trunk hinged slightly forward, hip back, and opposite leg straight. Hold one strap in each hand and clasp hands together. Straighten arm furthest from door across shoulder with both hands reaching toward attachment site. Movement : Rotate torso toward door with eyes and hips facing forward. Keep wrists firm and unbent. Slowly rotate upper body and pull diagonally downward with hands toward opposite knee. Simultaneously hinge forward at the hips and shift body weight to the foot furthest from door. End with arms straight, leg furthest from door bent, hip back, and feet flat on the floor with back straight. Hold and slowly return to start position.

ABDUCTION / ADDUCTION W/ BAND TUBING

Reps : 12-15  Sets : 2-3  Intensity : N/A  Tempo : Slow  Rest : 60 sec

Preparation : Begin as pictured standing "tall" in neutral spine. Movement : Maintaining NEUTRAL SPINE, abduct the leg ONLY AS FAR AS THE AVAILABLE ROM AT THE HIP WILL ALLOW.  (I.E. Do not compensate to get more ROM by laterally flexing at the spine - like the model has done!).

 

Merry Christmas

I'll be visiting my sister's bed and breakfast up in  Three Rivers, CA for Christmas over the next few days.  I've been going up there since I was 7 years old.  It's always a great place to relax, hike, fish, and just get a break from the city.

I hope that you get to spend Christmas with those you love, and that you take a few minutes to really appreciate all that you have.

To my wife  Madalena, you are the brightest thing that has ever happened in my life, and I don't take for granted just how much you mean to me.

To my daughter Sade who has the kindest heart of anyone I know, and my son Sean who's enthusiasm for life is contagious, I love you all so much.

To you my clients, I thank you so much for your trust and allowing me into your homes and into your lives.  I feel so grateful that I get to do a job that I love, and my hope is that I have been of some help to you this year.

To the readers of this site, I hope that you have received some tips, but also some inspiration to get up and move.  You can do this.

See you after Christmas. 

 

Day # 7... The Top 3 Reaons People Will Not Achieve Their Fitness Goals in 2007

I know that this may not seem like a typical "freebie", but it may be on of the more important articles I give you.  Over my 12 years as a certified trainer, and over 20 years being involved in the fitness industry, I have seen what works and what doesn't.  So let me fill you in on some important observations.

1.  People give up too soon.  That's right!  Many people start off in the right direction with exercise and eating right, but something interrupts their pattern.  Many people can't wait for results and they stop too soon.  Look at it this way...you ended up fat and out of shape by repeatedly eating bad and not moving enough.  Well, guess what?  You body will also respond to moving and eating right.  You will lose the pounds if you  just keep trying.

2.  Lack of a good program.  Many people do have good intentions and actually put in quite a bit of time, but they are wasting their time with ineffective strategies.  It's like the example of someone who wants to fly from LA to NYC, but has a route via Hawaii and Brazil.  You may eventually get to your destination, but I'm going to beat you there because my pilot has a specific plan to get me there in the shortest way possible.  Lesson:  If your plan isn't working, change paths...and ask for help.  Don't be fooled into thinking that it is more complicated than this.

3. Can't control the mouth.  I know that's bad English, but it's the truth.  If you can't control what you put in your mouth I don't care how much you train, you won't make progress.  Either learn on your own about eating on your own, or find someone who can help you.  Pay attention to this point, as it is critical to you success.

In case you believe that these suggestions are too simple, bookmark this page and check your progress during 2007.  Let me know how it's going, and also if you are following my advice.  I will bet you that it comes right back to these three items.

Today's question: Should you follow this advice if you want to succeed in 2007? 

Fitness Gift Certificates

Wow...a lot of things are heating up for 2007, but I want to give you a quick note about the fitness gift certificates that are available.  You will be receiving my best offer ever.  Check out the link now, to give those you love, the gift of health.

Day # 6...A FREE Full Body Workout

"Lengthen before Strengthen" Stage Today's question:  What day are we on?

Warm Up

Your choice of cardio... 6 minutes at Zone 1 65%-75% MHR

Cardio Program

Activity Intensity Duration Comments Walking 65%-75% MHR Work up to 30 min. Try to work oup to 30 min. 3x per week

Summary Of Program

Activity Type Sets Reps Duration Tempo Intensity Rest Hamstring - Straight Leg Standing Contract Relax Flexibility N/A 3-5 approx 20 sec. N/A N/A N/A Pectoral - Against Wall Flexibility N/A 3-5 approx 20 sec. N/A N/A N/A Lat - Kneeling Flexibility N/A N/A N/A N/A Gastrocnemius - Standing Flexibility N/A 3-5 approx 20 sec. N/A N/A N/A Bridge - Floor Exercise 2 15 N/A 3-5 sec. hold 30 sec. Cobra - Floor Exercise 2 15 N/A 3-10 sec. hold 30 sec. 1 Leg Balance Reach Exercise 2 10 N/A 3 sec. hold 30 sec Step Up to 2 Arm Press Exercise 2 15 N/A 4/2/2 5lb 60 sec. Cable Crossover - Standing Exercise 2 15 N/A 4/2/2 30 lb. (Bowflex) 60 sec. Lat Pull Down Exercise 2 15 N/A 4/2/2 30 (Bowflex) 60 sec. Scaption - Standing with Dumbbell Exercise 2 15 N/A 4/2/2 5 lb. 60 sec. Squat - Against Wall with SB Exercise 2 15 N/A 4/2/2 N/A 60 sec.

Cool Down

Your choice of cardio.... 6 min. at Zone 1 65% - 75% MHR You may repeat stretches as you like. HAMSTRING - STRAIGHT LEG STANDING CONTRACT RELAX Reps : 3-5 Duration : approx 20 sec. Preparation : Position client as pictured, maintaining neutral spine. Movement : Flex at hip until first resistance barrier is felt, hold for 20-30 seconds, then gently contract the hamstring pushing the heel into the table. HOLD AT FIRST RESISTANCE BARRIER FOR 20-30 SECONDS, THEN STATICALLY CONTRACT FOR 5-7 SECONDS, RELAX AND MOVE INTO NEWLY ACQUIRED ROM, REPEAT FOR 2-3 REPS. PECTORAL - AGAINST WALL Reps : 3-5 Duration : approx 20 sec. Preparation : Stand against an object and form a 90/90-degree angle with your arms as depicted. Movement : Draw your belly button inward. Slowly rotate your trunk forward around stationary arm until a slight stretch is felt in the anterior shoulder region. Hold for 20-30 seconds, repeat for 2-3 reps. LAT - KNEELING Reps : Duration : Preparation : Position client in kneeling position as pictured. Movement : With one arm at a time, reach out, turn palm up (externally rotate the shoulder), push the low back up (lumbar flexion). When first resistance barrier is felt, hold for 20-30 seconds. Repeat for 2-3 reps. GASTROCNEMIUS - STANDING Reps : 3-5 Duration : approx 20 sec. Preparation : Stand in a staggered-stance near a wall, doorway or large stationary object. Bring one leg forward for support; use your upper body to lean against wall. Your neck, spine, pelvis and outstretched leg (back leg) should form one straight line. Movement : Draw your lower abdomen inward toward your spine. Keep rear foot flat, with foot pointed straight ahead. DO NOT ALLOW THE REAR FOOT TO CAVE INWARD OR ROLL OUTWARD. Next, bend arms, move chest toward the wall, and shift pelvis forward. Avoid rounding forward. Stop movement when slight tension is felt and hold for 20-30 seconds, repeat for 2-3 reps. BRIDGE - FLOOR Reps : 15 Sets : 2 Intensity : Tempo : 3-5 sec. hold Rest : 30 sec. Preparation : Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides. Activate core by drawing navel towards the spine and squeezing the glutes. Movement : With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders. Hold and slowly return back to floor, touching floor momentarily then repeat. If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral - asis and psis should be even or horizontal. If there is a misalignment correct it. If you aren't sure then gently stretch the quads and try the exercise again. COBRA - FLOOR Reps : 15 Sets : 2 Intensity : Tempo : 3-10 sec. hold Rest : 30 sec. Preparation : Laying face down on the floor-in prone position, have arms beside your hips. Activate core by drawing in navel towards spine and squeezing glutes. Movement : With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling. Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest. Upon completion of the movement, repeat. Don't over emphasize arching of the back to lift the chest off the floor. Only lift to where the client is comfortable-no lower back pain should be felt. If so check sequencing of glute, erectors and hamstrings. Notes : This may be done standing as we did in person. 1 LEG BALANCE REACH Reps : 10 Sets : 2 Intensity : Tempo : 3 sec. hold Rest : 30 sec Preparation : Stand on one leg with the knee slightly bent and hands on hips. Movement : Reach the opposite leg to the FRONT (sagittal), then to the SIDE (frontal), then diagonally BACK & OUT (transverse), without altering optimal alignment of the balancing leg. The knee must remain over the 2-3 rd toe. If this MULTE-PLANAR approach is too advanced, simply start with one plane at a time (sag, front, trans). Maintain optimal spinal alignment throughout the exercise. NOTE: The picture ONLY demonstrates the SAGITTAL plane. Notes : Reach to 12:00, 3:00, and 5:00. Hold a couple of seconds at each "station". STEP UP TO 2 ARM PRESS Reps : 15 Sets : 2 Intensity : 5lb Tempo : 4/2/2 Rest : 60 sec. Preparation : Stand in front of 6”-18” box with feet shoulder width apart and dumbbells in both hands at chest level (palms facing body). Movement : Step onto box with 1 leg, keeping foot pointed straight ahead and knee lined up over mid foot. Push through heel and stand up straight with both legs on top of box. Once stabilization has been established, press the dumbbells overhead until both arms are fully extended. Slowly return the dumbbells back to chest. Step off the box and return to the ground maintaining alignment of the lower extremity. Repeat on other leg. Notes : Tempo on all resistance exercises 4 sec. Eccentric 2 sec. Isometric 2 sec. Concentric CABLE CROSSOVER - STANDING Reps : 15 Sets : 2 Intensity : 30 lb. (Bowflex) Tempo : 4/2/2 Rest : 60 sec. Preparation : Adjust the cable arms slightly above shoulder level. Position yourself in staggered stance position. Using a pronated grip align the wrist and elbows with your shoulder. Movement : Draw the belly button inward toward your spine. Maintaining the proper postural alignment start pressing your hands together towards the middle. Do not let your back arch at any time during this exercise. Keep your feet flat on the floor, facing straight ahead. Notes : You may use your Bowflex for this one. LAT PULL DOWN Reps : 15 Sets : 2 Intensity : 30 (Bowflex) Tempo : 4/2/2 Rest : 60 sec. Preparation : Place hands on bar at a grip width that will allow the wrists to be perpendicular to the bar when the elbows are at 90 degrees. Lean back just enough so that the bar descends in front of you (NOTE: This will vary from machine to machine). Movement : From the start position, draw your belly button inward toward your spine. Maintaining optimum spinal alignment, SLOWLY start to pull the shoulder girdle downward. While the shoulder blades continue to move downward, the arms should follow. The return motion must include shoulder girdle upward rotation and elevation. Motion should be stopped just before the muscles relax. Do not allow head to “jet” forward. SCAPTION - STANDING WITH DUMBBELL Reps : 15 Sets : 2 Intensity : 5 lb. Tempo : 4/2/2 Rest : 60 sec. Preparation : Begin standing on both legs in good postural alignment, with weight in hands. Movement : Draw your navel towards your spine and squeeze your glutes for spinal stabilization. Raise your arms keeping thumbs up at a 45 degree angle. Do not allow your head to “jut” forward as you raise the dumbbells. Maintain optimal spinal alignment throughout movement. SQUAT - AGAINST WALL WITH SB Reps : 15 Sets : 2 Intensity : N/A Tempo : 4/2/2 Rest : 60 sec. Preparation : Position ball in the small of the back. Spread feet shoulder width apart and forward of knees. Movement : Lower hips towards floor until they reach knee height at that point stop and return to starting position then repeat. Notes : May use ball, or just bodyweight.

Day # 5...A FREE Phone Consultation with me

Welcome back from the weekend.  I hope that you have been enjoying the freebies so far, and most importantly that you have been actually doing the work.

Today's offer is a little different.

What I'd like to offer you is a free 15-20 min. phone consultation with me.  You can ask me anything you like.  Stuff about diets, your current workouts, or ideas on how to reach your goals in 2007.

Before we meet have a list of ideas you'd like to ask, and then fire away.

Here's how we'll set this up.  Email me with a few times and days that you are available.  I will then email you back to confirm a time.

See you tomorrow,

Today's question: I said that you can ask ______ you like? 

Day # 4...Relax Today With These 10 Stability Ball Stretches

  Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Lat - Prone Kneeling on SB With 2 Arms	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Chest – w/ SB, Kneeling	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Adductor - On SB	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Back Relaxation	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Lat - Side Lying On SB	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Lateral Flexion - Seated on SB	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Neck Extensor - Seated	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Neck Flexor - Seated	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Shoulder - Standing Against Wall	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A
Trunk Traction - Prone Over SB	Flexibility	N/A	5-10	as nec.	N/A	N/A	N/A

LAT - PRONE KNEELING ON SB WITH 2 ARMS

Reps : 5-10  Duration : as nec.

Preparation : Start in a 4-point kneeling position. Flex and externally rotate shoulder/arm so that the palm faces up on the ball. Movement : Brace the spine by drawing your lower abdomen inward. Maintaining the flexed arm position, tuck your pelvis under (posterior tilt). Allow your body to slowly drop downward while maintaining pelvis position. Once you feel slight tension, hold stretch position for 20-30 seconds. Switch sides and repeat directions using opposite arm. Pelvis should be "tucked under" throughout stretch (posterior pelvic tilt). External rotation of the arm must be maintained.

CHEST – W/ SB, KNEELING

Reps : 5-10  Duration : as nec.

Preparation : Start in a 4-point kneeling position. Place your left forearm on the ball with your palm down and shoulder parallel to the floor. Movement : Maintaining optimal posture, allow your body to SLOWLY drop downward.  HOLD AT FIRST RESISTANCE BARRIER FOR 20-30 SECONDS, THEN STATICALLY CONTRACT FOR 5-7 SECONDS, RELAX AND MOVE INTO NEWLY ACQUIRED ROM, REPEAT FOR 2-3 REPS.

ADDUCTOR - ON SB

Reps : 5-10  Duration : as nec.

Preparation : Seated on ball, assume a side lunge position. Keep stretch leg straight with your weight on bent leg. Movement : Draw your belly button inward (activating the deep abdominal stabilizing mechanism) and then perform a posterior pelvic tilt. Next, shift your weight toward the front foot until a slight resistance barrier (stretch) is felt on the straight leg. Hold for 20-30 seconds, repeat for 2-3 reps. Switch sides and repeat directions. Explore different hip positions to find specific "tight spots".

BACK RELAXATION

Reps : 5-10  Duration : as nec.

Preparation : Place a stability ball on a flat inflexible surface (note: this can also be done with a six-inch round, three-foot long foam roller). Lie supine on the ball with your knees bent and feet flat on the floor. Movement : Just relax! Start by lying and relaxing five to ten minutes a day.  Progress time as necessary. Be sure your not stressing any part of your body.  The goal is to allow gravity to stretch soft tissues, which helps restore optimum spinal mobility. A great tool for those who sit all day!

LAT - SIDE LYING ON SB

Reps : 5-10  Duration : as nec.

Preparation : Position client on SB as pictured in neutral spine. Movement : Laterally flex over the ball until stretch in felt. Hold for 20-30 seconds, repeat 2-3 reps.

LATERAL FLEXION - SEATED ON SB

Reps : 5-10  Duration : as nec.

Preparation : Sit comfortably, keeping your spine lengthened with feet flat on floor. Grasp the right side of a chair or ball. Movement : Maintaining proper spinal alignment, use your right hand to depress your shoulder. In a relaxed manner, lean your head toward your left shoulder. Hold for 20-30 seconds, repeat for 2-3 reps. You may need to “play” with different head positions to find the place of stretch. Stretching should never produce pain! Move slowly!

NECK EXTENSOR - SEATED

Reps : 5-10  Duration : as nec.

Preparation : Sit comfortably, keeping your spine lengthened with feet flat on floor. Grasp the side of a chair or ball. Movement : Maintaining proper spinal alignment, use slight pressure to depress your shoulders. Tuck your chin and roll your head forward until your chin meets your chest. Do not allow the head to deviate; the movement should be straight down. Hold for 20-30 seconds, repeat for 2-3 reps. . Always move through a pain-free range! Move slowly!

NECK FLEXOR - SEATED

Reps : 5-10  Duration : as nec.

Preparation : Sit comfortably, keeping your spine lengthened with feet flat on floor. Grasp the side of a chair or ball. Movement : Maintaining proper spinal alignment, use slight pressure to depress your shoulders. In a relaxed manner, roll your head backward. Do not allow the head to deviate; the movement should be straight back with no discomfort. Hold for 20-30 seconds, repeat for 2-3 reps. Always move through a pain-free range! Move slowly!

SHOULDER - STANDING AGAINST WALL

Reps : 5-10  Duration : as nec.

Preparation : Stand approx 1 meter away from the wall, facing the wall.  Position the ball arms length above your head against the wall. Movement : Roll the ball up the wall and lean towards the wall until a stretch is felt in the lats.  Hold for 20-30 seconds, repeat for 2-3 reps.

TRUNK TRACTION - PRONE OVER SB

Reps : 5-10  Duration : as nec.

Preparation : Drape body prone over ball  Movement : Center your weight on top of the ball until there is no tension on the lower back.    Hold for 20-30 seconds, repeat for 2-3 reps.

Day # 3... All About Abs

Here is a free ab workout for your enjoyment or pain... as the case may be.  Hint:  If you are brand new to training, you may want to do this routine once a week, if you are a regular exerciser you may do this routine up to three times per week.

*Please note that in all cases of doubt or pre-existing conditions, you should check with your physician before attempting any exercises.

Today's question:  Which "swim stroke" is used in the last ab exercise? 

Your Freebie Ab Workout

Activity Type Sets Reps Duration Tempo Intensity Rest Abdominal Crunch - Heel on Toe (DB) Exercise 2-3 12-15 N/A N/A varies as necessary Abdominal Crunch - SB Oblique Against Wall Exercise 2-3 12-15 N/A N/A varies as necessary Abdominals – Backstroke Exercise 2-3 12-15 N/A N/A varies as necessary

ABDOMINAL CRUNCH - HEEL ON TOE (DB)

Reps : 12-15  Sets : 2-3  Intensity : varies  Tempo : N/A  Rest : as necessary

Preparation : Lay flat on floor with legs straight out. Place left heel on right toe, left hand under neck to support and right arm vertical towards the ceiling. Activate core and glutes by drawing in navel towards the spine and squeezing the glutes. Place tongue on the roof of their mouth to prevent neck flexors from becoming overactive. Movement : Lift shoulders clear of the floor or until the lower abdominals are felt working, focusing on the ceiling.  Pause momentarily and slowly return to the starting position. Repeat this action for allocated repetitions then change to other side of the body.  Make sure that neck is fully supported throughout exercise. Only lift as far as you feel comfortable, don’t strain. Quality is far more important than quantity, so once form has diminished discontinue the exercise. Progression Considerations : Lift shoulders clear of the floor or until the lower abdominals are activated, focusing on the ceiling. Hold dumbbell in one hand only. Rotate as you raise body and rotate towards the foot that is resting on top of the other foot. Pause and slowly return to the starting position. Repeat this action for allocated repetitions then change to other side of the body.  Make sure that neck is fully supported throughout exercise. Only lift as far as you feel comfortable, don’t strain. Quality is far more important than quantity, so once form has diminished discontinue the exercise.

ABDOMINAL CRUNCH - SB OBLIQUE AGAINST WALL

Reps : 12-15  Sets : 2-3  Intensity : varies  Tempo : N/A  Rest : as necessary

Preparation : Place feet against a wall, if right hip is on the ball then left foot must be forward of the ball.  Place hip high on the ball and keep neck at 90 degrees to the shoulders. Movement : Starting in a 45 degree position to the wall, slowly lower the body down until the arm almost touches the ball.  At this stage return to starting position and repeat. Upon completion of the reps, change to opposite side. Be comfortable before starting. Don’t rush the exercise. Keep core activated at all times.

ABDOMINALS – BACKSTROKE

Reps : 12-15  Sets : 2-3  Intensity : varies  Tempo : N/A  Rest : as necessary

Preparation : Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles. Movement : Begin in a crunch position (shoulders slightly off the mat), ensure that the spine is ‘long’ and not excessively rounded in flexion Hands are to the side, palms facing up (as shown) While holding the crunch, perform a backstroke motion with one hand. The eyes should follow the hand motion Once the backstroke motion has been completed, return the hand to the side and alternate sides

Day # 2... A Healthy 44 Page Dessert Cookbook

O.K.  Day number two.  Today's freebie is a beautiful 44 page Healthy Dessert Cookbook from Dr. John Berardi over at Precision Nutrition.   I have looked through the cookbook and there are a lot of great looking dishes.

Since this cookbook just came out, I haven't had a chance to make any of the recipes yet.  Give me your feedback in the "comments" section when you have tried a recipe.

This is one more piece of the puzzle.  Now you'll have no excuse for not choosing a healthy alternative, over your regular dessert. 

 

Today's question:  How many pages are there in this cookbook? 

Day # 1...The Day After Christmas Shopping Terminator Workout

For those of you who need to beat the competition at the shopping malls, here's a kick butt workout.  This workout is designed to out-push, out-reach, and out-last your fellow shoppers.  Not only will you be able to push through your weaker shoppers like a 230 pound hockey player, you'll be able to make more trips back and forth from the store to your car with your gazelle-like legs.

Take this workout seriously as you want to be prepared for the big day. Also check with your doctor if you are not accustomed to training.

Complete 4 rounds for time of:

• 100m (328ft.) Farmer's walk (Men: 15-45 lbs.in each hand / Women: 5-25 lbs)
• 20-50 walking lunge steps (total)
• 20-50 push-ups

What is a farmers walk? Carry the prescribed weight in each hand and walk the prescribed distance.  Use dumbbells, plates or kettlebells.

Here is one of my "shopping trainees" blasting out this workout.

Today's question:   Email me at stephencooper888@gmail with the name of the "walk" that I have you perform in this workout.

Farmers Walk, Walking Lunge, Push Up