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What's up guys?!
Rib cage expansion was something that bodybuilders and fitness enthusiasts of years gone by used to make a part of their programs to enhance their chest or bust size as well as improved health. Other than the deep breathing involved in the training, which is good for detoxing, oxygenating the body and reducing stress, the stretching and expansion of the rib cage allows for easier and deeper breathing throughout the day or during other exercises or athletic activities. Due to our modern lifestyle, many people have tight rib cages and forward rounded shoulders. The spend their day breathing shallow and more than likely through the mouth. This results in actually contributing to stress and anxiety in the body and mind as well as poor release of toxins since respiration is one of the main ways that we cleanse and detox our body. Try this combo and open up the body and BREATHE! Your body and mind will thank you!
How to do proper ab wheel rollouts.
One of the best ab / core exercises you can do! Check it out and pick yours up here!
Dynamic self resistance exercise (DSR) Verticle towel pulls with outer pressure
Roll up a towel and grab a few inches wider than shoulder width. Reach over head and apply outward pressure while simultaniously pulling behind the neck and then pressing up overhead. Done in this fashion with outer pressure applied to the towel, you put great tension on the rear deltoids, triceps and upper back. Notice the action in the rear delts and if you were here to see, she is even shaking due to how much muscular tension she is able to generate! Self resisted exercises are every bit as powerful if not more so than weights! Plus you can do them ANYWHERE! Perform these slowly maintaining high tension on the muscles working and being sure to breathe throughout the movement! Do 5-10 reps for 1-3 sets. DSR exercises are a great way to add another dimension and variety to your bodyweight workouts. They will build an incredible amount of strength and power due to the high tension you can apply. Experiment with putting this exercise right before or right after a set of squats or pushups for a strength building as well as cardiovascular and fat burning effect.
Have a good workout!
Hello, welcome and THANK YOU for checking out my blog!
Today I want to talk a little about heart rate training zones and thier effects on your results.
The intensity of your heart rate during exercise can have a significant impact on the results you get from your workouts.
The greater the intensity, the greater the EPOC.
Excess post exercise oxygen consumption (EPOC) is the the recovery oxygen consumed after a high intenstiy exercise is perfromed resulting in an elevation of the metabolism post exercise.
This effect can be taken advantage of in two a day workouts for maximum effects.
HEART RATE TRAINING ZONES AND EFFECTS
Zone 1 65-75% Builds aerobic base and aids in recovery
Zone 2 80-85% Increases endurance and trains the anaerobic threshold, activates both anaerobic and aerobic energy systems.
Zone 3 86-90% Builds high end work capacity and activates the anaerobic system. Larges impact on EPOC.
Calculating Heart Rate (HR)
To manually check your heart rate, lightly place the middle and index finger on the palm side of wrist about 1 inch from the top of the wrist on the same side as the thumb.
When you are measuring the HR at rest, count the number of beats in 60 seconds.
When checking during exercise (or immediately after completing a set) count the number or beats in 6 seconds and add a zero to that number.
To calculate your approximate HR max, you take 220 and subtract your age.
220-25=195 beats per minute estimated maximum heart rate
Counts 14 beats at 6 seconds during or right after activity
14 beats in 6 seconds = 140 beats per minute
140/195=72% of maximum HR
To calculate desired HR goal
example 80%max HR =
80% of max HR = 156 bpm
Working towards the high end of the HR zones will give you the largest benefits for the time invested in your workouts. That being said, a begginer may not be able to tolerate above zone 1 or 2 and would need to spend some time there before being able to take advantage of the higher zones. Take your time or you risk burning out or injuring yourself!
Getting familiar with how your body feels working at each zone will allow you to gauge the intenstiy of your workouts without taking the time to monitor manually. A heart rate monitor can be of benefit for easy feedback if desired.
Have a good workout and I'll catch you guys next time!
To learn more about EPOC, HIIT and fat burning/ muscle building check out this post!
What's up guys!
I am a fan of High Frequency Training (HFT) and it is central to the Bodyweight Lifestyle philosophy. There are many benefit to frequent workouts and bodyweight training works exceptionally well for HFT. We will touch upon just a few today.
The average person looking to be fit and healthy doesn’t need to take a day off doing nothing.
We rest enough! Our lives are so easy compared to our ancestors, it’s ridiculous and we have become a shadow of our former selves. Adjustments to intensity and volume throughout the week. Sure. But for the average person, you don’t need a “rest” day. For a professional athlete or competitive power lifter who is beating up their body to compete and whose whole life is training, then you may need a rest day but even that should include some stretching and light exercise to facilitate recovery. In that aspect they don’t get a day off either. People get busy and life happens. If you take Thursday off and plan on coming in Friday but your daughter gets sick and you have to pick her up from school and then take her to the doctor and then tend to her for the evening etc., well then you’ve just lost a day to make yourself better. You are better off to just plan on training unless something gives you a damn good reason not to train that day. If that happens, you would be wise to at least do a few calisthenic movements to get the blood pumping a bit and mobilize and stretch the body. The key is learning to “ride the wave” of intensity and learn to adjust your training based on your body, how you are feeling, how much time you have that day to train, what else is going on that day in your life etc.. This is an art and takes time but once mastered you’ll never have a bad workout again. Your training should serve you and make you feel better and perform better in life and help provide you with more “balance” which given the day and activities, your workout should change to fit your needs and give you what your mind and body is needing that day to create balance and get better.
Helpful concepts of daily training:
Alternate type of exercise - Strength one day, cardiovascular the next. I prefer to get a bit of both every time I train just vary which one gets more attention.
Change sets and reps used - High reps one day with lots of volume, low reps looking for strong contractions the next.
Alter intensity and duration - Some days go all out and use intensity techniques such as rest-pause, drop sets etc. training for an hour or longer, others just work on feeling the stretch and contraction in the target muscles groups and don’t go anywhere near failure. Work on stretching out and getting the blood flowing and heart and lungs going a bit. I like to call these “priming workouts”. They help to keep the ball rolling and speed recovery and “prime” the body for the next days more intense training.)
Perform movements that strengthen and stretch the body in new ways - Performing crawling and climbing movements rather than standard push ups and pull ups etc.
Providing you are changing things up daily you needn't worry much about “over training” which is actually hard to do and most people don’t work hard enough to have that happen. There may be an adaptation period for a few weeks while you adjust to more frequent workouts but after that you will be good to go. If IF you get a super solid week of training in, you may take a rest day. You better earn it though! Even so as I said before you would be wise to do a few light exercises to facilitate recovery so you can be ready to get back at it! Keep in mind these are just a few suggestions and there are many ways you can alter your training so it doesn’t become stale and you can keep progressing.
Don’t give yourself an excuse to pass up an opportunity to get better!
SHUT UP AND TRAIN! ;-)
P.S. Be sure to check out this link www.bodyweightlifestyle.com/index.php/workshops for my my upcoming Yoga workshop "Breaking Free From Pain and Dysfuntion" Saturday April 26th at Desoto Strength and Conditioning!
Ever heard of it? I suffered from it and don't know anyone in the iron game who hasn't. It's the slow accumulation of muscular imbalances, improper movement patterns, joint irritation and the aches and pains that come along with it.
But, it doesn't have to be that way!
Check out this testamonial from a client/friend/training partner of mine.
Brock trains hard and is really great to train with!
I'm writing this to thank Joe for his desire to help people.
A quick little background on myself...My name is Brock Roberts. I am a 37 year old male that has been in and out of the gym since high school. I have always had to stay in pretty good shape for my profession. I'm an actor/model working in the Midwest and my old workout routine was the normal pumping iron till it hurt method. No pain, no gain was my mindset. I always worked through the pain in my back, shoulders and various other body parts due to (what I thought) old injuries from sports, motorcycle accidents and other juvenile adventures. I also kept hitting plateaus and could not seem to get the body I desired but didn't know any other way except to work harder and heavier and my body became uneven and the aches and pains were the norm. Sound familiar?
I met Joe at the gym I was working out at and he would see me walking around in pain. He asked if I would be interested in training with him to possible ease the pain and even out my physique. I was hesitant for a couple months thinking I would make one more hard push myself to get where I wanted to be. Fast forward those months and I was pretty much in the same shape and in even more pain. I finally said, "I need a change". I was tired of fighting the pain and lack of gains and thought I didn't have anything to lose so I put my trust in Joe.
Joe started me off of some beginner Yoga positions. To be honest, I felt a bit uneasy at first because I had never done it before and thought yoga was b.s. After the yoga lesson he took me to these straps connected to a chin-up bar and showed me different pushes and pulls using my own body weight. I was use to pushing heavy weight and thought this would be a cake walk...wrong. Joe explained to me the different exercises were to get the body symmetrical. Every push needed to be backed by a pull and every pull backed by a push. Then he brought out his wheel for abs and we destroyed those. And finally we did some legs. Jump squats and lunges and finished with jump rope. I was spent all on my own body weight. Quite different than what I'd been use to. Each session he would have me doing different exercised hitting my whole body.
The first two weeks I wasn't 100% sold on his method but I wanted to give it all I could for a month. If I didn't see or feel results I was going back to what I knew, pain and suffering. After those first two weeks I started to notice I wasn't in as much pain and my body was changing only doing his method 3x a week! I didn't change any of my habits just my workout routine. I realized the pain I had been in wasn't all from previous bodily harm, it was partially from lifting weights which made my old injuries worse. And the yoga I thought was silly was actually helping my body put itself in alignment. My body was changing without the pain I usually had after working out with weights. I can't wait to see where I'll be in 6 months.
If you are tired of the same old workout and spending hours in the gym, tired of being in pain and tired of being disappointed with the way your body looks have Joe get you where you want to be.
I'm an extremely busy guy. I'm married with 3 boys. I coach baseball and soccer and run my own business so I don't have a lot of time throughout the week to spend working out. Joe's method can be done anywhere. At the gym your at now, at a playground or at our own home. Give Joe a shot. It has definitely changed the way I look and feel. I wish I would have started his system years ago.
Brock Roberts, Actor
If you can relate then I'd be happy to help. Contact me personally if you are interested in working one on one or check out one of my upcoming events!
Yours in health,
"Gain energy through Eischens Yoga"
What's up guys!
Are you tired and fatigued with achy muscles?
Did you know you are literally wasting energy by carrying around mis-alignments and muscular imbalances in your body?
As we've discussed before mis-alignments in and muscular imbalances can be created many ways, accidents, overuse, daily activivtes etc.. One important thing to keep in mind also is that theses particular imbalances can change from day to day depending on the unique activities that you participate in that day.
That being said, you can free up this energy for other uses by giving your body a little "tune up" at least once a day and even periodicaly in small doses throughout the day to maintain structural balance and integrity, peak energy levels and sense of well being all day. Just like a car runs more efficient with a tune up, so do you!
Hit a few poses, take a few deep smooth breaths through the nose and your body/mind will thank you!
Yours in health,
If you want to get hands on instruction on how YOU can do this, then don't miss out on my up coming event "BREAIKNG FREE FROM PAIN and DYSFUNCTION". Just click on "workshops" above and check it out!
What's up guys!
Today I wanted to discuss one way in which yoga can help with weight loss, among many other things.
So here is what happens. You have muscular imbalances in your body caused by who knows what, accident, sports injury, overuse in sports or work. etc. and what happens is these imbalances will pull your skeletal structure and joints out of alignment along with your muscular system constantly fighting itself to stay upright. This "stress" causes the body to release hormones such as cortisol. Over time this could lead to weight gain or having trouble losing weight. Along with the added damage that is happening to the body due to the mis-aligned joints and unbalanced muscular system will just continue to cause more stress to your body getting worse with age.
When addressing the body you must strive to achieve "balance". This is where regular old stretching drops the ball. If one area is stretched you can be positive that it will have an effect in the functioning of the rest of the body. Yoga addresses the body as a unit, so while your performing a pose and stretching chronic areas of tightness you are also strengthening areas of weakness and creating the oh so important "balance" that your body craves. Creating the most balanced body that you can will leave you feeling ligher, more energetic and less "stressed". So what are you waiting for? Your journey of self discovery awaits and your body will thank you for your efforts!
Yours in health,
If you are in the St. Louis are March 15th be sure to check out my workshop "BREAKING FREE FROM PAIN AND DYSFUNCTION". I will teach you all about how to get started in your practice or if you have some experience in yoga, give you some new concepts to work with. Check it out! Just click on workshops above!
*Nobel prize winner Dr. Warburg*
In his work The Metabolism of Tumors Warburg demonstrated that all forms of cancer are characterized by two basic conditions: acidosis and hypoxia (lack of oxygen). Lack of oxygen and acidosis are two sides of the same coin: where you have one, you have the other.” "All normal cells have an absolute requirement for oxygen, but cancer cells can live ...without oxygen - a rule without exception. Deprive a cell 35% of its oxygen for 48 hours and it may become cancerous."
*According to statistics 41% of Americans will be diagnosed with cancer.
*Eating excessive amounts of animal products and processed foods assists in creating an acidic environment in the body.
*Sitting at a desk all day breathing shallow and not moving your body to circulate nutrient and oxygen rich blood will also contribute to an acidic and overall sick state of the body.
"Movement is medicine"
"Breathing is life"
*Utilizing a plant based diet will assist the body in achieving an alkaline state.
*Daily exercise with a variety of movements and with focus on breathing deeply will help to supply oxygen throughout the body. Focusing on Smooth deep breathes through the nose during your regular daily activities or work will help oxygenate as well as reduce stress levels.
We must stop living with blinders on and open our eyes to the reality of our current condition.
Cave men may have eaten a lot of meat but they also ate any plant foods they could find as well. Some ancient peoples derived as much as 40 percent of their calories from honey! For them it was all about short term survival, they didn't live a long life and all they needed was a dense source of calories that would keep them alive till the next day when they would hopefully find a mate and be able to reproduce.
You are probably not going to get eaten by a bear tomorrow and the threat of dying from physical injury is the lowest it has ever been.
The question now is that during your hopefully longer life than your ancestors are you going to thrive or just simply survive and get by?
Are you going to just coast through and put your livelihood in the hands of others? Others who are very likely to make a profit due to your lack of knowledge of the truth?
Will you take responsibility for your health as well as make it a point to set an example for your children by living a healthy active lifestyle and trying to get the most of your life on this planet?
I know my answer and I hope it's the same as yours.
Statistically today's youth are not expected to live as long as their parents. I am confident that we can step up to the plate and face this issue head on and inspire others to do the same.
I don't believe the reason people are getting sick and suffering and dying from diseases like cancer is because we haven't ran enough 5 K's to raise money for research groups trying to come up with the latest drug.
I feel money and time would be more well spent on awareness campaigns that would give people the knowledge to empower themselves.
The responsibility is ours and we must be proactive and take responsibility for our health and well being now!
With this message I wish to challenge you to open your eyes and do a little research on your own. Make a decision for yourself and do what needs to be done to make yourself healthier and more prosperous and to set an example for the next generation so that they can be even better!
"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear."
Yours in health,