Featured Exercise - Arms
The Exercise That Is Done Incorrectly
The Most Often
DB Biceps Curls
Target Area:
The front of the arms. If done correctly this exercise requires a lot of Isometric (holding still) work in a large amount of muscle groups.
Benefits: This exercise will help to tone and tighten the arms. For men it can even create muscle hypertrophy (growth).
Starting Position:
Stand tall. Stomach tight. Shoulders back and down. Hands or dumbbells in front of the thighs. Shift your weight onto your front foot.
The movement:
While keeping the shoulders down and stomach tight, slowly bend at the elbow joint only. Notice how the chest and shoulders don't change position in these two pictures. Move only the forearm and only raise the weights until the elbow joint closes. This doesn't mean hit yourself in the face with the weight. If the weights are getting close to your face or shoulders it usually means your elbows are shifting forward while you curl. Lower back down to the thighs and straighten the arm nearly all the way.
Do's and do not's... Do Not!!!!
- There aren't as many don'ts but they are done wrong often.
- Do not lean back as you pull up. If you do this you will work your lower back and not your arms. I was teaching an exercise class and used too much weight and I was feeling it in my back for a couple days.
- Do not shift your shoulders forward and back as you curl. This actually leads to more shoulder work and risks injury as well as decreasing the benefits of the exercise.
- Do not relax your stomach ever!!!
Do
- Hold solid posture - Work hard to hold your body very still. You should be working your stomach and upper back to do this.
- Focus on keeping the stomach tight and using the Butt to squeeze yourself back up.
- Move smoothly.
- Make sure you keep the weight lower than shoulder level.
Weight Recommendation:
- Women should use anything from 7.5 - 15 pounds.
- Men should use anything from 10 - 30 pounds.
- If you progress with good form you are welcome to try more.
- If you find it to be easy recheck your posture.
How many times?
10-15 repetitions is enough on this exercise. It is also an option to do one arm at a time (this requires work on the posture to prevent tipping or twisting). The main benefit of doing both arms at once is to get the exercise done sooner.
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**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.
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Post Christmas Calorie Burn Challenge
Post Christmas Blues 5k
This is a 3.1 mile run/walk
Commit to run and burn some calories as we approach new years.
This is a fund raiser for the Canandaigua Track Team. I have been working with their Pole Vaulters and they have great potential. I want to use pole vault to teach them the benefits of hard work and taking care of the daily exercises. I am worried we don't have the equipment we need to help them feel successful. We need 2 pole vault poles. If we don't get these poles a couple of these kids will not be able to reap the benefits of their effort. So please sign-up and help the team.
You have about 25 days until the 5k. This would be a great way to do something healthy and give yourself something to keep you motivated. Run or Walk with me.
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How to Survive the Holidays and Keep Your Pant size
Step One: Thanksgiving Damage Control - It's not that bad
What is the most weight you could gain from thanksgiving? If you are an average american you would burn around 2,000 Calories per day. To gain one pound of Body Fat in one day you would have to eat 3,500 Calories more than that. This means to gain one pound on thanksgiving day you would have to eat 5,500 Calories. This is the equivalent to eating around 16 cups of stuffing. Talk about stuffed.
Step Two: Calorie Correction
If you did manage to get your extra 3,500 Calories in, it will take some work to burn it off. I saw the TV news trying to scare people before thanksgiving by saying it will take a 35 mile walk to burn off that many calories. They are correct but it's not that scary. If you walked 2.5 miles per day for 14 days you would burn about 3,500 Calories. This still gives you two weeks until Christmas where you could actually be an additional pound lighter if you kept up the walking.
Step Three: Be Pro Active
Come up with a plan of how you will be successful over the next month. What will you do? Exercise? Fewer Drinks? Walk? What will you eat? How will you reduce stress? How will you reach your goal while still enjoying the season?
Preventing the weight gain can help make your weight loss efforts in the new year less challenging. Afterall, if you gain a pound a year for twenty years you will be twenty pounds over weight. If you gain zero pounds per year you will be the same weight twenty years from now. If you lose a pound a month you will lose 60 pounds in 5 years.
Good Luck.
Enjoy the Journey.
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THE BIG NEWS!!!
Announcing
The Tall Trainer Fitness Studio!!!
This is going to be exciting. I have a lot of great plans for this place. This is a resource I have been waiting to bring to this area. It's not open yet. I wanted you all to know first.
Here is the plan. I plan to officially open in the new year. I will be launching the most exciting fitness and weight loss program I have ever had contact with. It is the kind of program that is usually only available in large metropolitan areas. I will leave it at that for now and have more information in the next newsletter.
Things to expect from this new studio. Fitness like you have never seen it before. Programs to boost the communities fitness education (in studio and at home programs). I am planning on making DVD's, Exercise Books, and even Educational CD's. I want to take everything that I have learned and make it available to you. You can also expect new innovations on a regular basis. There will no longer be an excuse to have a boring fitness program.
I sketched out a current floor plan. (it's not a very good sketch) You will notice a lot of open space in the studio. This is because fitness isn't about a machine. It's about your body. We will be using this space in ways you have never even dreamt of. You will also notice the lounge area because this studio is about having a place where you finally fit in. No bodybuilding or scandelous clothing. Just regular people who want a different option to reach their goals. There will be options for every income and ability level. If you've ever felt uncomfortable in a gym don't worry you'll fit in here. If you do like health clubs this place will be an excellent addition to your current membership. You can have your cake and eat it too - so to speak.
There is one last thing. To make this place all that it could be I need your help. I will do all I can to make this a wonderful place including extending my money back guarantee to cover all programs at the studio. Help me by telling your friends or maybe even forwarding this newsletter. You will actually be helping them too because if they sign-up for a program we can both guarantee their success. Wouldn't that be a great thing to give someone?
Here are a couple more details about the place if you were curious about where it is.
224 South Main Street
Canandaigua, NY 14424
(Behind Rose Corner Bakery and Primadonna Bridals)
Official Opening will be January 1st, 2008!!!
Expect a few more updates as we get closer.
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