I recently had a client come to me that
didn't have a lot of money to spend, didn't have access to a gym,
but really wanted to get back into weight training at home.
Well, if you've been reading my newsletter for a while, or checked
out my website, that's right up my ally!
The program that I put together for
her included a circuit of bodyweight exercises, mixed in with
dumbbell/kettlebell type exercises. I didn't expect her to go
out and pick up a bunch of dumbbells or kettlebells, but I did want
her to understand how important the function of the equipment is, as
opposed to the price.
So when my client showed up for her
first workout, here is one of the dumbbells that I had her workout
What? Cheezy? Hey, 15 lbs
is still 15 lbs! You don't have to spend a lot of cash if you
don't have a lot of cash. Just take a simple gallon jug like
this one, add some pea gravel, sand, and/or water, and you have a
homemade "jug bell". I also recommend a little duct tape to
secure the cap to the jug... especially if you are using water.
I like the Tropicana 1 gallon jug... it is sturdy enough with a nice
grip, but I'm sure that you can find some alternatives that work for
Here are a few exercise examples to
try out with your jug bell...
Jug Bell Swings
1 Arm Rows
Of course, 2 jug bells are better
than one if you'd like to add some lateral raises, hammer curls,
rear delts, or plenty of other 2 handed exercises.
So in conclusion, feel free to spend
the money if you have it, but don't let the cost of equipment be
among the list of your excuses for why you can't start TODAY!
Start to Finish MS
sucks! I have had several relatives and friends
afflicted with this debilitating disease and it's just plain
not fair. Having multiple sclerosis means that you may
suddenly have blurry vision. Or that your memory will fail you
for no apparent reason. Or that you may not always be able to
walk, let alone ride a bike. The symptoms of MS are different,
and devastating, for everyone - the only certainty is that it
will affect yet another person every hour of every day.
For 15 years I
have been riding in the annual MS150 Bike to the Bay. I
plan to keep participating as long as I can in this one... it's a
great ride for a great cause.
Although I have stepped down as the captain of the Bank of
America team this year, I'm still giving you my annual pitch for riders, volunteers, and
sponsors. Participation in the National MS Society's annual
ride will help raise funds for Multiple Sclerosis research and local
The 2012 ride is scheduled for
Saturday, September 22nd and Sunday, September 23rd.
However, I'll only be riding on Saturday again this year, so
that I can do the 5K
Delaware Mud Run on Sunday
again (which raises money for the Leukemia Research Foundation)!
If you are able make a
by sponsoring me for the Bike to the Bay, we can reach our goals that
much quicker! Every dollar contributed will help us to end the devastating effects
of MS, sooner rather than later.
If you are interested in participating in the
Delaware Mud Run and don't
have a 4 person team to run with yet, you can email me at
. We currently have 2 teams
of "Mud Warriors" registered already and plan to get a few
more. Come get muddy with us!!!
Thanks for your support!
Bodyweight Exercise of the Month!
Otherwise known as an inverted
nose breaker, this exercise can be done on a chair, bench,
railing... just about anywhere. This suspended version
requires more control from your stabilizing muscles and really
gives your triceps a great burn!
Target: arms and core
rectus abdominus, erector spinae)
Description: Start by
grasping the rungs of the USA, palms down, with an incline that
is good for your fitness level. Starting with straight
arms in a pushup position, focus on freezing your shoulder joint so that your elbow
is doing most of the movement. Keep your elbows in and
point them down as you lower your body so that your hands are
roughly near your eyes. Press your body upward by
extending your arms again (keeping your elbows in) so that you
return to starting position. Repeat for desired
There's an App
Interval Training has had a
huge surge in popularity in recent years. This is in
large part due to the superior benefits that interval
training has over steady state cardio for both athletic
performance as well as fat loss. Although the iPhones and
iPods already come with a stopwatch and countdown timer,
they don't make it easy to do repeating intervals out of the
UltraTimer is one of the
first fully-programmable and customizable interval timer
that I found in the AppStore, and I haven't found one that I
like better. You can set a single timer or multiple
timers, each including series of count-down intervals that
run back-to-back. Each interval can be customized to
play a different alarm sound, as well as change the
background color for visual feedback.
I created a Sandbag Interval
Complex timer that has 12 different exercises which vary
between 30 seconds to 1 minute of work intervals, followed
by 30 second rest intervals, and goes through the entire
circuit twice. All very easy to do with this little
UltraTimer also allows you to
play music while running and comes with it's own sound
library for the interval alarms. Another cool feature
is the ability to create and save multiple timers and share
them with your friends via email or wireless connection.
If you're looking for a great
timer app for interval training that is versatile and
customizable, I highly recommend UltraTimer which is
currently selling for $1.99.
if you are interested in the Sandbag Interval Complex that
combines interval training with a full body sandbag
workout... here ya go...
Squat Thrust Clean & Press
Bentover Rows (20)
Diagonal Shouldering (10 to
Man-Makers (Clean & Press,2
Overhead Tricep Extension
Walking Lunge (10 each
Clean & Press (10)
Plyo Hop-overs (25)
Seated Russian Twist (10
Plyo Pushup (10 on/off the
Upright Rows (10)
It's Go Time!
Summer's almost over, but your workout regime
should be never ending! Seriously, aside from taking a
brief break from time to time, or having a medical issue,
there is really no reason to stop... ever! The benefits
of exercise extend far beyond achieving your short term goals
and have been well documented to continue into your senior
So as our young athletes begin their preseason
workouts and get ready to go back to school, be sure to make a
plan for yourself. Sometimes that plan will include
mixing things up, taking your goals up a notch, or starting
over. Determine what will be most beneficial for your
goals and be smart about getting it done!
Good luck everyone and enjoy the rest of your
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difference between a successful person and others is not a
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youtube of the month -->
Very interesting video about the affects of the food you
eat on PH and the affects of PH on your body.
Body PH and Why Diet Soda Makes You