Yes, the summer is over, but that does not mean we are done providing you with the best in food, wine and fitness (if there is anything beyond these 3 crucial, life-dependant topics you wish us to address, let us know).
Here’s what to expect – Chef Dave steps it up and provides weekly video recipes. Tasty and easy stuff that will get you through the Holiday season. Chef Dave will be cooking on the grill throughout the winter, as well as some new indoor Italian stuff (if you want Dave to video a special request, send in your comments).
Larry at GlenRo will zero in on fall and Holiday wine favorites, stay tuned.
Finally, John DiDio will allow us all to enjoy all of the above, provided you make a modest effort to exercise and burn calories. After all, the only reason we work out is so we can eat. right??
Circuit training is a workout routine that combines cardiovascular fitness and resistance training. It was first proposed in the late 1950′s as a method to develop general fitness. The initial routines were arranged in a circle, alternating between different muscle groups (hence the name circuit training). By allowing only a short rest interval of 30-90 seconds between stations, cardiovascular fitness is gained along with the benefits of resistance training.
When developing a circuit training routine, a wide variety of exercises and equipment can be utilized. Much of the equipment is relatively inexpensive and includes tubing, jump rope, body weight, dumbbells, medicine balls, Swiss-balls, and weight training machines. A circuit can consist of as few as 6 stations to as many as 15 stations based on the goals and pre-training levels of the participants.
Circuit training stations are generally sequenced in a way to alternate between muscle groups, which allows for adequate recovery. The rest interval between stations should be between 30-90 seconds and 1-3 minutes between circuits.
Circuit training plays an integral role in the off season workouts of many professional athletes. It serves as a way to maintain general fitness while avoiding the high physical demands of in-season sport. Circuit training also serves as a segue to higher level strengthening programs in these athletes.
Try picking 8-10 exercise stations in your backyard using some of the equipment we talked about earlier. Try doing 30 seconds at each station and resting 15 seconds between each station. Once you’ve gone threw each station one time rest 90 seconds and repeat. Give me 5 rounds and stretch for 10 minutes when your done. Push yourself hard and you will have a great workout in 30-40 minutes total. It’s just that simple.
So Get Up And Go sweat your butt off Circuit Training!
I want to introduce you to the FMS. The Functional Movement Screen is what I have been moving toward with all my clients. This truly is a must for anyone who is serious about improving physically. Without knowing your physical limitations you cannot target these deficiencies for improvement. I’m not saying exercising without a screening is bad. What I am saying is take advantage of technology. The old school: get in there and workout until you puke is not the answer. If you are truly serious about fitness this screening is a must!
What is FMS? The Functional Movement Screen is the product of an exercise philosophy known as Functional Movement. This exercise philosophy and corresponding set of resources is based on sound science, years of innovation, and current research.
How it Works- Put simply, the FMS is a ranking and grading system that documents movement patters that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.
The FMS generates the functional movement screen score, which is used to target the problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.
Exercise professionals monitor the FMS score to track progress and identify those exercises that will be most effective to restore proper movement and build strength in each individual.
What it Does- The FMS simplifies the concept of movement and it’s impact on the body. It’s streamlined system has benefits for everyone involved – individuals, exercise professionals, and physicians.
There is nothing wrong with going out and exercising without a screening. Your doing good for yourself by getting up and moving. However, I urge you to take advantage of this technology. We take advantage of technology in every other part of our lives. We are talking about your body here. Your going to need it to function properly for a long time!
Hey LIHTV fans, John DiDio, your online personal trainer, is back with 10 cardio exercises you can do anywhere. You don’t need the gym, a bike or a treadmill, just a little Get-Up-And-Go. Next time you take the kids to the playground, go off to the side and try some of these. Yeah, the lazy parents may be talking, but you’ll be the one shedding those pounds, then they’ll really be talkin’. Have fun!
Staying in shape for your sport doesn’t have to cost a lot. There are many ways to find inexpensive exercise equipment or create free workout routines when you’re on a budget. Here are some of the best exercise equipment values and free workout ideas for staying fit while on a budget:
The Jump Rope: This may be the ultimate piece of workout equipment. They are in expensive, small and portable and offer a scalable workout that can be easy or extremely challenging, depending upon your fitness level and goals.
Fitness DVD’s: For a fairly low investment, you can get your own trainer in your living room. The right DVD should be a safe, balanced workout and interesting, so you don’t get bored or outgrow it too quickly.
DUMBBELLS:Dumbbells are relatively inexpensive and provide an amazing variety of resistance-training routines. Check out the sports equipment section of your local Craigslist or Play it again sports for better deals. For good dumbbell workouts, check Youtube or Google it.
RUNNING SHOES: Running is a low- cost workout. Shoes are important but you needn’t break the bank. Research shoes that moderately priced trainers work just as well as expensive ones. Look for a shoe that works for your foot type and running style.
FITNESS BOOTCAMP:A fitness bootcamp is a type of outdoor group exercise class that mixes traditional calisthenic and body weight exercises with interval training and strength training. These fitness classes have grown in popularity over the years primarily because they offer a new way to get a low-cost, efficient and challenging workout.
So Get Up And Go get a killer workout for pennies!
OK parents, if you are taking your kids to the playground for a little playtime, you NO LONGER have an excuse for sitting on your butt and just watching. Get Up and Go do a little something to get yourself in better shape while your kids have a blast. SO WHAT if the other parents think you’re nuts, after they see your improved body, they will be joining you. Take the lead. Have Fun!
In strength training, the squat is an exercise that trains primarily the muscles of the thighs, hips and buttocks, as well as strengthening the bones, ligaments and insertion of the tendons throughout the the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks. Although this has long been a basic element of weight training, it has in recent years been the subject of considerable controversy.
Some trainers allege that squats are associated with injuries to the lumbar spine and knees. As a result, many trainers suggest that the standard Olympic bar squat be modified in various ways. I feel if the squat is performed with proper form it is one of the best exercises for building muscle and strength.
FORM: The movement begins from a standing position. Weights are often used, either in the hand or as a bar braced across the trapezius muscle in the upper back. The movement involves bending the knees and hips to lower the torso and and accompanying weight, then return to the upright position. The squat can continue to a number of depths. The most important things to remember are maintain a neutral spine threw out the whole exercise, push threw the heels, and concentrate on the posterior muscles doing all the work. Mainly the glutes, hamstrings, and lower back.
VARIANTS: Listed below are all the squat variations I could think of off the top of my head.
Back squat, Front squat, Overhead squat, Zercher squat, Hack squat, Sissy squat, Single leg squat, Split squat, Bulgarian squat, Hindu squat, Jump squat, Bodyweight squat, Box squat, Pistol squat. That should be enough to get you started!
FACT: The heaviest unequipped, drug tested squat is 948lbs. (Mark Henry)
So Get Up And Go try some of these different forms of squat!
Check out this high-intensity workout with your online personal trainer, John DiDio. Today he shows us how to get in a workout while watching your kids at the playground. Yes, the townies might think you are a little crazy throwin’ down the agility ladder, but they will also be quite jealous of your awesome bod. Get Up and Go kick some butt on the playground (your own that is). No excuses. Have fun!
There are exercise bootcamps everywhere these days and they are a ton of fun! They are a nice break from going to the gym, usually held outdoors, and affordable during these tough economic times. It is important to find a class with both balance and safety. Here are a few things that are a must when choosing a bootcamp:
Balance – what I mean by balance is a class that hits all aspects of fitness. Proper warm-up, cardio, full-body resistance, static holds, and stretching. At my bootcamp, we start with 5 minutes of general warm-up such as walking or jogging. Dynamic warm-ups include butt kicks, straight leg kicks, quad stretch, arm circles, etc. (see past video eps here). Cardio includes agility ladder (video coming soon), jumping jacks, shuffle splits, etc. Circuit training involves push-ups, walking lunges, sprints, med balls, rowing, hill climbs, kettlebells, cones, etc. Static holds include planks, horse-pose, tabletop, etc. Midsection workouts such as crunches, supermen and bicycle kicks are included. Finally, stretching includes the hamstrings, lower back, hips and shoulders Now that’s full body!
Safety – bootcamp is supposed to be a fun, sweaty, positive and safe experience. You should leave feeling like you’ve been worked hard. You shouldn’t leave feeling sick because you were pushed past your personal fitness level. I’ve heard all the horror stories about bad experiences and it sickens me. I’ve heard of classes where you can’t drink water, you get screamed at, pushed to the point of dizziness and nausea. Oh boy, that seems pleasant doesn’t it. I love going to exercise class with my friends and they get to watch me doubled over puking my breakfast all over their sneakers. Or, so light headed that I see spots and have to lay down while people around me are still exercising.
I take pride in the fact that everyone at my bootcamp finishes together as a team. Everyone is instructed on how to work hard and safe for their personal level. You should be prepped by your instructor before class even starts on how to get the most out of your workout. If your instructor gives no directions before class starts and just starts shooting orders, you should probably not go back. People don’t realize they can be injured permanently…yes, permanently. Please choose your bootcamp wisely, if you have any questions leave a comment here, I’ll be glad to help.
So Get Up And Go get your butt kicked at bootcamp! (SAFELY!)
The biggest misconception about low carbohydrate diets is that you can only eat protein (meat, chicken, etc.). Not true since a diet of just protein is generally unhealthy simply based on the potential amount of cholesterol one ingests. A well-rounded, low carb diet incorporates more options including fruit, veggies, whole grains, legumes, nuts, etc. These food sources promote weight loss and are also good for people with type 2 diabetes that would benefit from a low-glycemic index in foods (i.e. those that do not promote a high insulin spike after ingestion such as with white carbs, or simple sugars as found in soda).
VEGETABLES – COMPLEX CARBS
The largest portion of a low carb diet should be vegetables and other complex carb sources that supply the body with lots of fiber and other nutrients. Almost all vegetables are acceptable, white potatoes are least desirable. Beets and corn may pose more of a metabolic challenge than others, but their fiber and color are better than fries or garlic mashed with extra butter (ouch!). Choose a variety of colors to get all the antioxidant benefits.
Some low-carb diets don’t allow fruits since many are simple sugars, including fruit juices. If you include fruits in your new diet, stick to the low sugar varieties such as berries, melons, lemons and limes. Fruits are also a great source of fiber. However, always choose fruit over cookies, crackers, chips or any other super-market snack that will be loaded with high-fructose corn syrup and partially hydrogenated oil.
Meat, fowl, fish and eggs (egg-whites preferred) are all good solid proteins for a low carb diet. If eaten plain without excessive breading or high-sugar marinades, even better. If going back for seconds, eat more protein instead of carbs.
A low-carb diet does not mean low fat. However, you still need to eat the proper fats for good health. Stick to extra virgin olive oil and omega 3 fats while cutting out saturated and trans fats. Moderate use of butter instead of piles of margarine is much more healthy. Always use low-fat or part-skim dairy, such as mozzarella & cottage cheese…ALWAYS.
Low carb yogurts are good choices for a low carb diet. Many yogurts contain a high sugar content, so read the package information. Many dairy products contain milk sugars, so they are to high in carbs for this type of diet. Make sure you get plenty of calcium-rich vegetables to make up for the lack of dairy in your diet.
Here’s your challenge: write down everything you eat and drink for 3 days, and I mean everything. Send us your meal log and if you want to drop 10% of your body weight, we will give you simple and achievable options.
If you thought golf was hard ... get a load of your life! Life is Hard TV is a blog and video podcast show about a variety of topics for the modern man and woman. Written by 2 dads, Life is Hard TV is the "life" show for the rest of us... forget Oprah and Ellen, it's about time 2 dads got their own shot!
If you are like us and can't play enough golf, check out our original web show, Golf is Hard TV at www.golfishardtv.com