1. 6 reps Prisoner Squat ( Place hands behing ears with upper arms parallel to the ground and go into a full squat)
2. 6 pushups
3. 6 Prisoner forward lunges- alternating. 6 on each leg
Do has a circuit. Go has quickly has you can for 5 min. Record how many rounds you did and beat it next time. Have a great weekend!
Posted by Shane Mclean @ Friday, February 01, 2013 @ 11:14am
Here are 3 simple tests you can do at home to see where your balance is at.
1. Sit to stand.
Stand up from a seated position. Try not to use your hands for support
Poor- Need minimal assistance to stand and balance.
Good- Able to stand by yourself by using your hands
Excellent- Able to stand with no assistance and stand independently
Posted by Shane Mclean @ Thursday, January 31, 2013 @ 13:36pm
1. EATING JUNK FOOD HELPS YOUR STRESS- Your stressed out sitting on your sofa with a big tub of chocolate fudge ice cream. That momment maybe comforting but ccording to a British Journal of Psychiatry found that people who ate highly processed food were 58% more likely to be depressed than those who eat the least. Try a healthlier snack like beef jerky.
Posted by Shane Mclean @ Wednesday, January 30, 2013 @ 14:30pm
1. YOU'RE ONLY DOING WHAT YOU ARE GOOD AT, NOT WHAT YOU NEED. I hate step ups and deadlifts has they are difficult for me has i have long legs. That is why i do them
2. YOU ARE DOING THE SAME MOVEMENTS- OVER AND OVER AGAIN. If you are not changing movement-every 4-6 weeks, you are missing out on a valuable training stimulas. You're body adapts quickly to what you are doing, so change it up. Added bonus, you will avoid overuse injuries
Posted by Shane Mclean @ Tuesday, January 29, 2013 @ 11:59am
1. TRANS FATS- Trans fats have been strongly linked to chronic inflammation. They are so bad for you that it has been recommended by Institute of Medicine you avoid these at all cost.
2. SUGAR- Do i really need to explain why? Having high levels of both sugar and insulin in your blood is a cause of chronic inflammation throughout the whole body. Bad for you!
1. Core stability and hip mobility drive almost all that we do has human beings. Google both and see how many hits come out on both. Eye opening.
2. Our pulling muscles are more imporant than our pushing muscles. How many people have you seen bench pressing heavy weight but they cannot do a chin up/pullup? Can you say injury waiting to happen!!!!!!!!!!!!!!
3. Fitness is a journey not a destination. We cannot get there and stop. You have to keep going. Keep moving.
Posted by Shane Mclean @ Saturday, January 26, 2013 @ 11:28am
End your week with a bang and empty the tank with these 2 lower body finishers.
20 sec work/10 sec rest advanced or 10 sec work /20 sec rest intermed/ Beg. Alternate between the 2 exercises. 4 rounds of each for a total of 8 rounds.
1. Speed squats. 2. Front plank.
1. alternating side lunges 2. Side planks( alternating sides. 2 rounds on each side for 4 total)
Enjoy and have a great weekend!
QUICK TIP 3- Solutions For Bad Posture
1. After sitting for 20 min is when postural changes(like rounded shoulders while at a computer) become harmful both aesthetically and functionally. Please get up for your chair, walk around, stretch your hands towards the ceiling. Or touch your toes. Just move!
Posted by Shane Mclean @ Thursday, January 24, 2013 @ 11:28am
Fat Loss Training.
The key variable in fat loss training is keeping the rest intervals short. 30 sec or less is ideal. Here is a sample training for you.
5 exercises done in a circuit. 30 seconds work. 30 sec rest. Rest 90 sec at the end of circuit. Do 3 times.
A1 Dumbbell or Golbet squat.
A2 Push ups any variation
A3 Dumbbell Alternating Forward Lunge
A4 Dumbbell Row -any variation
A5 Romanian Deadlift - or any deadlift variation
Posted by Shane Mclean @ Wednesday, January 23, 2013 @ 12:47pm
Studies from the National Weight Control Registry have shown the following goals are the cornerstone of a successful weight loss maintenance program.
1. weigh yourself regularly - the scale shows you have gained a pound, tighten up your diet until you go back down.
2. Drink lots of water - keeps you focused on the process of weight control.
3. Eat the same amount of meals each day. Whether it is 4, 5 or 6, whatever works best for you.
More food for thought.
Posted by Shane Mclean @ Tuesday, January 22, 2013 @ 12:56pm