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Featured Exercise - Legs and Butt
Prisoner Squats:
 Target Area:
Legs, Hips, and Glutes.
This exercise is great to use when you're working out outside. It can be used on its own or even made part of your walk. It will help to work the legs and it will also get the heart rate up.
Set-up:
Start off standing with your feet about shoulder width and your toes turned only slightly out. Keep a slight bend in your knees and your weight on your heels. Bring your hands behind your head (this helps to remind you to keep your chest open). 
Start the Exercise:
To start the exercise squat, down by bending your ankles, knees and hips. Imagine like you are sitting back into a chair. It is critical that you push your bottom back behind you so your knees do not move in front of the toes. Keep your knees away from each other as you stand back up. Make sure your toes are pointing in the same direction as the knees are pointing.
Get all you can out of it by...
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 Focus on keeping your weight on your heels. It's better for the knees and brings the exercise to another level.
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If you draw a line from the knee to the ankle and another line from the shoulder to the hip, make sure the lines would be parallel to each other (look at the last picture, the shin angle is the same as the back angle)
- Keep your knees away from each other while squating. Focus extra on the way up. This will really get the exercise into your butt.
- Take your time. This exercise should be done very slowly (expecially at first). It will activate more muscle fibers and get you more strength and faster results. Of course it's tougher to go slower.
- At the bottom of the squat try to tighten you glutes (butt muscles) and use them to stand back up.
- TRY a CHAIR - try a chair or bench behind you as you work on the prisoner squat. This way you can have more confidence in shifting your weight as far onto your heels as possible. You might even do the first few actually sitting down and standing up to get the pattern.
How many times?
About 10-15 times. You should feel it by that number if you are taking your time. Remember Quality and not Quantity.
Squats are a complicated exercise. Make sure you read all the tips and re-read them after you've tried the squat. There are alot of things you can work on to make it a better and safer workout.
**As always consult your doctor before starting an exercise program. This exercise may not be for you. I share them to spread information, please be careful always while exercising. Know your abilities and your limits. If you have any questions please ask anytime. |
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Quality vs. Quantity
Jeremy Biernat, Personal Trainer
We have all heard that quality is better than quantity, but it seems in regards to fitness, we leave this idea in the dust. This is actually one of the anchors of my personal training philosophy, which is responsible for more dramatic changes than any lone individual has the power to achieve on their own.
I wanted to talk about this because I stopped what I was doing the other day and wondered (as I often do) "why do I get such amazing results when I work with someone on a consistent basis? I work on strength, cardio, flexibility, and nutrition just like people could do on their own. What makes our workout more successful than people who are working out alone?" Of course that's when a flood of reasons came into my head. Things like expert, experience, understanding, creativity, consistency, etc. But that's when I thought of the push-up. One of the most basic of exercises, but every time I work with a new client on push-ups, they cannot do as many when done the correct way. And even once they have learned the correct way, on days when I'm not working with them, they find they can do more push-ups than when they are with me. The quantity increases but the quality decreases. How does this happen and how can you use this knowledge to bring your workouts closer to a personal training session?
Let's dig into the concepts a little bit more. We all know what quantity is: "An exact specified amount or measure." (dictionary.com) Quality is a bit more ambiguous. Just like the theory of relativity, Quality is relative to the observer. To one person it might look perfect but to another there are flaws. Unfortunately with all my training, education, and experience I am the one who notices the flaws. Of course, I don't force perfect technique in the first session, but I do work to give my client just enough information to be more successful than last time without providing too much that they get overwhelmed. They make slow progress toward better and better technique. This speeds up the results and builds their ideal body.
How can you get quality in your workout?
First throw out the idea that a certain number of repetitions is going to be perfect for your training. Depending on your energy that day you might not be able to make the set number. You need to be in the moment of each exercise. Which means you are focused on what you're doing. Move slowly with your mind on how you can do the exercise better. Do only as many as you can while keeping your body in the proper position.
If you really want to mimic a personal training session, video tape it. When you watch it you might realize there are areas you could be controlling better. (I doubt very many of you will give this a try.) Video tape (just like tall trainer) doesn't lie.
Also, When I give you a new exercise in my newsletter, I give you a lot of information along with it. I give you this extra information so you can work your way towards the best possible technique. If you have tried some of the exercises in my newsletter go back to them again, read all the additional tips, and try them with the goal of quality. You will find new muscles you never thought you had and a great way to workout smarter without working out harder or longer.
"Do fewer things, but do those things better." -Jeremy Biernat
If you ever have any questions, feel stuck, or if you're about to give up I hope you feel comfortable enough to contact me. Just email me at Jeremy@talltrainer.com or call me at (585)261-0533.
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8 pounds lost
3.2" lost around the waist!!
" - Cherie (from the message board)
Cherie started her microderm abrasion at Park West Hair Design and Spa. She loved her first appointment. She said it was very relaxing. I'm excited to see what Diane and everyone else at Park West will do with Cherie.
Read more about Cherie... |
Group Exercise Class
Tuesday and Thursday9 - 10 amStarting May 1st at The Finger Lakes Ballet Academy.
(that's this Tuesday)
I want this class to be something very different. There are exercise classes available everywhere. This one is different because we will be working on exercise, education, nutrition, and fun. No 2 classes will be alike. We will be playing exercise games, doing yoga, pilates, resistance training, and even a little boxing. I want you getting results and having fun.
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