Bodyweight Lifestyle Approved

 

 

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!

Good training,

Joe

Here is a unique way to hit the biceps when with no equipment needed.  Just be easy and don't take your hands out to far the first time.  Lots of tension on the biceps and elbows so be careful!

Good training!

Joe

Sunday, 08 November 2015 00:25

Camel pose plus regressions using props

What's up guys!

The camel pose is a great pose to open up the body and strengthen the back, rear delts and legs when done properly with a strong isometric contraction holding for 30 seconds or more.  It does require a degree of mobility to accomplish effectively.  If you don't yet have that, then here are a couple ways to use props to assist until you are ready for the full version.  Enjoy!

Good training,
Joe

 

p.s. check out my upcoming "DYNAMIC YOGA FITNESS WORKSHOP" Saturday November 21st in St. Louis!

Thursday, 29 October 2015 19:07

One way yoga builds muscle

What's up guys!

One interesting way that yoga builds muscle without heavy external resistance such as barbells is by "occlusion".  Occlusion can happen a few different ways, you can literally tie a tourniquet around your arm and then perform an exercise (there are studies on this) or you can apply constant tension to the muscles by engaging fully and not being lazy during the pose or exercise. Done correctly many yoga poses provide a very powerful isometric contraction to the muscles. Sustained effort by the muscles either in a flexed or stretched position for a around 60-90 seconds causes a build up of lactic acid and a lack of oxygen within the muscles which contribute to release of growth factors within the muscle contributing to enhanced protein synthesis and muscle and strength gains all without the wear and tear of using heavy weights.  If you'd like to learn more about using yoga and bodyweight training to build sustainable strength and reach your health and fitness goals then I'd love for you to come and check out one of my upcoming workshops.  Next one will be November 21st in St. Louis at All N 1 Fitness.  Check out the link below and I'll see you there!

 

"Dynamic Yoga Fitness Workshop" Saturday November 21st from 12pm-2pm

 

Good Training!

Joe

 

Thursday, 29 October 2015 19:07

One way yoga builds muscle

What's up guys!

One interesting way that yoga builds muscle without heavy external resistance such as barbells is by "occlusion".  Occlusion can happen a few different ways, you can literally tie a tourniquet around your arm and then perform an exercise (there are studies on this) or you can apply constant tension to the muscles by engaging fully and not being lazy during the pose or exercise. Done correctly many yoga poses provide a very powerful isometric contraction to the muscles. Sustained effort by the muscles either in a flexed or stretched position for a around 60-90 seconds causes a build up of lactic acid and a lack of oxygen within the muscles which contribute to release of growth factors within the muscle contributing to enhanced protein synthesis and muscle and strength gains all without the wear and tear of using heavy weights.  If you'd like to learn more about using yoga and bodyweight training to build sustainable strength and reach your health and fitness goals then I'd love for you to come and check out one of my upcoming workshops.  Next one will be November 21st in St. Louis at All N 1 Fitness.  Check out the link below and I'll see you there!

 

"Dynamic Yoga Fitness Workshop" Saturday November 21st from 12pm-2pm

 

Good Training!

Joe

 

Wednesday, 21 October 2015 03:58

Knee to Elbows on the Power Wheel

What's up guys!

The power wheel knee to elbow is a nice exercise that will build strength and stability through the core, hips and shoulders.  Not only are we working the abs very strongly but the entire body head to toe is engaged. The hips, thighs, shoulders and triceps get a pretty good workout as well as the heart and lungs you'll see as you get stronger and can perform a decent amount of reps.  20 reps non stop with perfect form is a good goal to start with.  Check out the video below for instruction and if you've got any questions let me know!

Get your power wheel here! 

http://www.bodyweightlifestyle.com/index.php/store

Good training,

Joe

"Is using the Power Wheel better than conventional ab exercises?"

 

Hey guys!

So this is a question I got the other day on one of my youtube videos.  I would say this.  There are a lot of good ab and core exercises out there but If by conventional ab exercises you are talking about sit ups and crunches then the power wheel is definitely better in my opinion for a few reasons.  Exercises like sit ups and crunches where you are flexing your spine are counterproductive to good posture.  With our modern lifestyle we tend to be stuck sitting in a flexed position as I am now while typing this and I will be when I leave in my car here shortly.  Exercises that flex the spine are going to make it even harder for you to stand up straight due to the shortening action of the muscles on the front of the torso.  You can of course do exercises that counter this (and you should every day regardless of your choice in ab exercises) but why make things more difficult?  With the power wheel you are strongly bracing with the abs while keeping a straight spine so you are actually contributing to better posture along with working strength and stability through the hips and shoulders.  You don't get that with a crunch!  Exercises like "rollouts" are great in that you also bring the chest and lats into play very strongly with the abs plus get a pretty good stretch.  Not to mention all the cool pushups and crawling exercises that work the abs like crazy along with other muscles that can be done on the power wheel.  The more muscles you can work at once the bigger impact on your results!  So as can see the power wheel is a great choice for both functional fitness and cosmetic training as well.  Pick yours up at the link below and if you have any questions let me know!

Good training!

Joe

Get your power wheel here!

http://www.bodyweightlifestyle.com/index.php/store

 Hey guys!

 

Hope all is going well with you and your training is going well!  A few weeks back I posted on facebook about a pushup and camel pose combo for a quick full body workout ( see original post below)  and promised to elaborate on proper execution to get all the benefits on the blog.  Sooo here it is! 

First you will perform your set of pushups with preferably high enough reps to get you winded a bit so that we will be getting strength, cardio and fat burning benefits.  If engaged properly a pushup is going to be working much more than just your chest, shoulders and triceps.  You will work your whole body as well as training proper alignment helping to keep your body balanced and healthy.

To properly perform the pushups begin in the incline plane position with the hands directly below your shoulders about shoulder width apart.  You will then work your palms evenly into the floor, pull the shouders down and away from the ears engaging the lats, slightly tuck the chin and hips creating a neutral spine squeezing your butt and bracing the abs as well as extending the legs straight.  Now we are engaged full body and working on our alighnment.

Take a deep breath and begin lowering yourself towards the ground slightly tuck the elbows so that they are facing behind you. Keep the body straight as possible and the shoulders pulled down away from the ears the whole time.  Get as close to the floor as possible, exhale and press up.  Repeat

After the pushups we are going open up the body the other direction and go directly into the camel pose while you are still breathing heavy. 

Start the camel pose by sitting on your knees reach back and grasp your heels.  Simultaniously while squeezing your butt and extending your thighs and pressing the hips forward, arch your back and pull your shoulder blades back squeezing your upper back and pressing the arms firmly into your heels.  You should feel a nice stretch across the chest and shoulders, down the torso and through the hips and thighs. Lay your head back at about shoulder height. You should be feeling the upper and lower back along with the butt and thighs working the whole time so be sure to stay engaged.  Hold this position breathing as deeply as possible matching your breaths to the reps completed on your pushups.  When finished be sure to come out of the pose slowly.

Go back to the pushups ASAP and complete as many rounds as desired.  

Give it a go and if you have any questions be sure to ask!

Good training!

Joe

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!

Joe

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