Bodyweight Lifestyle Approved

 

Perform the wall sit in this manner and you will work your legs, calves, tighten your midsection, improve your posture and strengthen your upper back!  I learned this style of wall sit from Matt Furey and definitely recommend his materials!  Long holds don't just train endurance, they will make you stronger and build muscle size as well.  Enjoy the burn!

Good training!

Joe

 

Wednesday, 10 February 2016 20:55

Single leg reverse tables

Harder variation of the reverse table using just one leg.   Works the upper back, lower back, butt, hamstring shoulders and triceps. 

 

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

 

 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

Thursday, 30 October 2014 18:25

Straight leg back dome

What's up guys!

Just wanted to share this with you and update on the last workshop of 2014!  Since about February of this year I have been working on timed holds on various bridging exercises for anywhere from 2 to 10 minutes a day, generally about 4 minutes lateley for one continious set.  It has paid off very much in my range and mobility in the back dome as well as my shoulders, spine and hips and increased the strenth of my back as well.  Be sure to start out slow and don't over stay your welcome on exercises like the back dome or wrestlers bridges.  Your weak points will fail first and for many this is the low back and if you push past your limit here you may not feel so hot later.  Start slow, be consistant and train them daily but don't over do it and before long you will really begin to open up and your weak points will deminish and you will be able to push your sets a bit harder.  Have a great workout and I'll be seeing some of you this weekend at the last workshop of 2014 "BREAKING FREE FROM PAIN AND DYSFUNTION EISCHENS YOGA AND MOBILITY WORKSHOP" this Saturday November 1st!  Check out the details here!

https://www.facebook.com/events/737786739592482/

 

Joe

 

Wednesday, 05 March 2014 03:44

BEAT UP WEIGHTLIFTER SYNDROME

 
 
"BEAT UP WEIGHTLIFTER SYNDROME"

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!

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

https://www.facebook.com/events/504555752994586/?ref_newsfeed_story_type=regular

Yours in health,
Joe
See More
Saturday, 08 February 2014 15:31

Gain energy through Eischens Yoga

"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,
Joe


p.s.

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!

 

 

 

 

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