Featured Exercise - Hamstrings and Glutes
DB Single Leg Deadlift
Target Area:
The back of the leg and butt. Who doesn't want a tighter more defined back side?
Benefits: This exercise will help to tighten and strengthen back of the leg and glutes (butt). Ever wish there was a way to make your butt a little less wiggly? This exercise can help. You'll still have to lose fat to get the most benefit but this exercise can strengthen the muscle underneath and provide a better shape.
Starting Position:
Posture is hugely important in this exercise. If you aren't going to focus on your posture please don't even try this one.
Stand tall. Stomach tight. Hands or dumbbells in front of the thighs. Shift your weight onto one foot with the other foot slightly behind.
The movement:
While keeping the shoulders down and stomach tight, tip from your hip. (keep a slight bend in your knee) If done properly, your body should stay perfectly straight from your head to your heel. (SEE PICTURE #2) Only tip until your hands are at knee level. Going lower than this could cause you to injure your back.
Squeezing back up:
It's not like standing back up. Really think about using the back of the leg and butt to tip your body back up. This is the most critical moment in the exercise. Keep the stomach extra tight (this protects your lower back). Return to the starting position and stand tall.
Do's and do not's...
Do Not!!!!
- Bend in your spine (this will hurt, maybe not right away but eventually you might have to pay for this one)
- Stick your head out (it will hurt your neck)
- Move quickly. You won't get the proper effect if you are moving fast.
- Relax your stomach ever!!!
Do
- Tip like your foot and your head are on a teeter totter. When the head goes down the foot should rise.
- Focus on keeping the stomach tight and using the Butt to squeeze yourself back up.
- Keep Perfect Posure - Perfect posture prevents injury and it helps you to have better posture when you are not exercising.
Weight Recommendation:
- You can start with no weights in your hands.
- Once you have that mastered you should progress slowly. Only get more weight if you are ABSOLUTELY POSITIVE you are moving with perfect pace and posture.
- I have worked my way up on this exercise and can do over 100 pounds depending on the workout. Take your time getting there. It took me years and years.
- If you find it to be easy recheck your posture. I can also get a pretty good workout without any weight at all if I focus.
How many times?
10-15 repetitions is enough on this exercise. Do one side and then switch and do the other. You'll find its easier to balance on one side. Try doing different legs first on different days and see if there are any differences.
|
**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 while
exercising. Know your abilities and your limits. If you have any
questions, please ask anytime.
|
We are FAT and so is everyone else
In The Daily Messenger a couple weeks back there was an article about how over weight the people in the Fingerlakes area are. Their sources stated that 58% of the population is overweight. In my experience I find that number to no longer be shocking. We have all heard this before. Nothing seems to be changing. We're stuck. Or are we?
I know what the solution is...
(and you'll be surprised to know it is not diet or exercise)
...The solution is in your mind and everyone else's mind.
YOU WILL NEVER REACH ANY GOAL WITHOUT BELIEVING YOU CAN.
YOU WILL NEVER REACH ANY GOAL WITHOUT NEEDING THE RESULT WITH EVERY FIBER OF YOUR BEING.
How do people lose weight? How do people become successful?
They choose it.
I was watching a biggest loser wrap up of one of the contestants that was kicked off . He lost another 60 pounds after he was kicked off the show. When the interviewer asked how he did that, he didn't say well I dieted and exercised. He said, "discipline and determination."
He chose to be successful and took consistent and massive action towards that goal. I guarantee he worked hard. I know he had doubts. I know it hurt sometimes. I know he had that little voice in his head saying, "You can't do this. You're just fat, deal with it. You don't have time for this. You'll be just as happy if you stay fat." He chose to kick that voice out and introduce a new voice that says, "You can be anything you want to be. You will feel incredible when you get there. You have time, what about the times you are watching TV? You NEED this. You will never have the life you want if you don't stick this out. You aren't fat. You are strong. You CAN!!"
Which voice is in your head right now? Is it the one with all the excuses why you can't make this happen? What does that really quiet positive voice say? What does the hopeful voice say?
CHOOSE IT!!!
|
Year One Complete...
...This is only the beginning
The past year has had plenty of ups and downs, exciting opportunites, and new experiences. I have grown my personal training business to the point that it finally supports my living expenses. I use the word I, but it wasn't just me that made this happen. There were a lot of people who helped me on the way, really too many to mention. I am very thankful for the people who chose to personal train with me over the past year. If it wasn't for you I would not have a business. I truly have enjoyed working with all of you. I also want to thank you, the reader of this newsletter. Thank you for taking the time to learn about health and fitness and my business. I want you to know that being a part of what I do is not being a part of one man's goal to be wealthy. I don't want wealth: I use the smallest amount of money possible to live on so I can put the rest of it back into the business to reach and help more people in a more profound way.
The future looks bright for Tall Trainer Fitness Systems. I have been making some big decisions in the last couple months and will probably be ready to announce something BIG in the next newsletter. I don't want to announce it prematurely.
Here are a few things I am working to build towards. Investing in the latest and greatest technologies to make your health and fitness activities not only more fun but more effective as well. I want to create a fitness studio in Canandaigua that looks unlike any fitness facility you have ever seen. Sitting down pressing up weight stacks is a thing of the past, the future of fitness is dynamic, activity based, free moving, and fun. I want to continue to bring the best information and latest trends in global fitness to keep this area on the cutting edge. I want to encourage more community wide health and fitness lifestyles. I will continue to reach out and promote health and fitness to our children. The world will be theirs someday and I want it to be a healthier one. I want to promote progress, acceptance, and caring throughout the area in fitness and life in general. We don't get to take our cars, boats, or bank accounts with us when our number is called. Let's invest in something more meaningful like our lives and others.
As you can see, the sky is not even the limit with the goals I have for my business and life. I am realistic that I might not be able to accomplish all of this in my lifetime. However, I wouldn't be able to live with myself if I didn't at least try.
I certainly can't achieve any of this alone. I hope you will continue on this crazy path with me. I am very optomistic about what we can accomplish together. Enjoy the rest of the newsletter and prepare for some HUGE news next edition.
Your Very Thankful Personal Trainer,
Jeremy
|
