Bodyweight Strength Training Anatomy

I absolutely love this book for its illustrations, give me an anatomy book hands down any day and I am glued to the pages.  This book is broken down into specific muscle categories with clearly verbalized to the point execution notes, a meter for level of difficulty, variations and specific muscles targeted (yes the category may be chest, but there is more than one muscle in there!).

SO how will this book play out to the fitness neophyte?  Probably not too handy.  There are several brief tables in the back that breakdown some sample push-pull, split or whole body workouts, and if you aren’t sure what some of those mean…that is kind of my point. This is another great book for the fitness professional, someone working with a fitness professional, or anyone looking for more information on anatomy and how muscles work.

While Contreras believes all strength trainees should master their own bodyweight as a form of resistance training before moving on to free weights and other training systems, he is adamant that a person can maintain muscularity and fitness solely by performing bodyweight exercises. “As you progress to more difficult variations and increase the number of repetitions you perform with the various exercises, you will continuously challenge your neuromuscular system,” he explains. “Your body will respond by synthesizing more protein and laying down more muscle tissue. In essence, your body adapts by building a bigger engine.”

Featuring drawings, instructions, and descriptions of 156 innovative and unique exercises, along with a rating system to help you determine the level of difficulty of each exercise, Bodyweight Strength Training Anatomy goes far beyond standard pull-ups, push-ups, and squats to work every muscle in the body. Contreras, who maintains a popular blog at BretContreras.com, also has instructions on creating a customized, equipment-free workout program for building a stronger, more toned physique.

I received a copy of this book for review, I was not compensated in any way and the opinions expressed are freely given and my own.

Better Body Workouts For Women

Dean Hodgkin and Caroline Pearce team up to bring Better Body Workouts for Women to the market.  This book is chock full of material and that is quite honestly its downfall.  As a fitness professional even I found it hard to read, it was laid out almost like a text book though the charts and text did give way to photos and descriptions of exercises, but you would have to jump around a lot to build a workout plan.  From my experience the average fitness consumer would prefer something boxed and packaged, ready for use.  There is great information in here, but more than the average individual needs to be successful, however; if you are within the fitness profession, grabbing a copy of this book could not hurt.  It is written as well, if not better than a lot of those produced by certifying agencies.

In line with the review of this book I have been provided a great little article from another source, hopefully it steers readers down the right course:

Five Exercises to Avoid

From professional athletes to green gym goers, thousands of people find themselves injured each year when exercising.  To maximize your workout both safely and effectively, Dan Geraci M.S., Head Strength Coach at Hard Pressed, debunks the myths surrounding injury-prone practices.

“Incorrect form when lifting weights is one of the top contributors to sports-related injuries,” says Geraci.  “To prevent pulled muscles and other ailments, it is important to take age and fitness level into account as well as any neck, back or spinal issues you may have.”

Below are five exercises to avoid as well as alternative methods for a safer workout:

1. Box Jumps:  A compound movement that works the musculature of the hip and knee joints, this method also places excessive pressure on the Achilles Tendon which can lead to a rupture or tear.  Missing the box with an uncoordinated misstep can result in a twisted ankle or scraped shins while the repeated jumps on a hard surface can cause knee pain.

•  Alternative:  The leg press works these same muscle groups but can create stronger muscles without the negative impact of box jumps.  “The leg press targets the muscles around these joints as well,” says Geraci.  “This produces more explosive and higher jumps, often the reason many turn to box jumps in the first place.”

2. Dumbbell Chest Fly:  Without a spotter or when using heavier weights, dumbbells can be difficult to control properly which can potentially lead to catastrophic muscle tears.  Furthermore, most individuals use a shortened range of motion (ROM) for chest flys, which misses the mark for the most effective portion of the exercise.

•  Alternative:  Machine Chest Fly and cables can be much more effective and safe as these alternatives place you in the proper positioning to utilize a full ROM without leaving your muscles and joints vulnerable to free weight errors.

3. Walking Lunges:  Improper form is the main problem with walking lunges as the majority of people perform them incorrectly.  “Bad form leads to increased stress on the knee and places it in a vulnerable position,” says Geraci.  “Putting excessive force on structural components of the knee such as the Patella Tendon and the Meniscus can lead to injury.”

• Alternative:  Doing stationary lunges (and having a spotter) will keep the knee in the proper position and allow you to maintain proper form while reaping all the benefits of lunges.

4. Upright Rows:  This exercise puts the rotator cuff muscles in an extremely pinched space (referred to as the sub-acromial space).  In many individuals the Acromion Muscle is hooked or slightly hooked which leads to increased impingement.

• Alternative:  To work your traps in a similar method, use the Shrug and Pull technique.  This allows you to target the same muscles while moving the joint in a much more natural way, thus decreasing the chance of injury.

5. BOSU/ Stability Balls:  The extremely instable platform these balls provide can lead to a myriad of injuries.  They put you in a vulnerable state while performing movements that often times lead to injury when in completely stable environments.  Contrary to popular belief, doing exercises on these balls has no functional purpose outside of training the body to better perform these exercises while on a stability ball.

•  Alternative:  Perform the exercises in a stable environment rather than on the ball.  You will better target the primary muscles (i.e. chest for chest press) while not leaving your joints, muscles and tendons susceptible to injury.  Then, exercise your core muscles and abdominals separately.  “Working your chest with a chest press movement on a stability ball is a poor attempt at a two-for-one type of deal,” says Geraci.  “While killing two birds with one stone sounds good in theory, if it leads to injury you are worse off than when you started.”

Being Active Everyday is Easier with Music

Truly, it is easier to be active with music – it speaks not just to our souls, but to our muscles.  The right type of music can entice even a tired body to wiggle, and giggle.  Music is mood enhancing and can be positively uplifting during routine workouts.  Research supports that the tempo of music has motivational properties so why is it then that more people are not dusting off the mp3 device and taking to the trails? Donning headphones or relays can be a real pain.  It seems the only things that stay put are heavy and burdensome while the ones that come with most of our favorite (insert vowel)devices are just plain useless.  They slip out of your ears without provocation and are uncomfortable even when they manage to stay in the ear.  Even worse they lack the ability to transmit the quality of sound one expects.

Enter Sol Republic Relays. In-ear Relays offer the benefits of a sports headphone but have amazing style that looks great anytime. With Relays, they introduced FreeFlex™ technology, which is wrapped around the new i5 Sound Engine. FreeFlex enables Relays’ universal fit and makes them easy to put in your ear and stay there regardless of how intensely you move. Relays deliver the sound and style to keep you going whether you’re commuting on the Max, running after work or pushing through to meet a deadline.
I love Relays because they just fall right in, without needing adjustments or fidgeting, and they are easier to use than most earbuds. The lightweight, low-profile design is the perfect teammate for any sport, but Relays stay put without the cumbersome, heavy clips or bulky bands that are standard on most sports headphones. From the streets to the trails, the train to the slopes, Relays keep up with you and your music without sacrificing amazing sound or style.
For sports and outdoor use, Relays are water and sweat resistant, and have a clip-on cable that ensures the cable won’t ever get caught.  I can’t tell you how many times I have had earbuds ripped from my ears while lifting free weights – it is actually an embarrassing occurrence, especially when my players comes crashing to the ground!

No need to change headphones when commuting or working because the easily accessible mic and phone control lets you seamlessly stay in touch. Adjusting volume or switching tracks is easy and essential for finding the right song for the next step of your day.
Like all other SOL REPUBLIC in-ear headphones Relays are part of an exclusive “Ear Tips for Life” program so you never have to worry if you lose your ear tips. SOL REPUBLIC is the only manufacturer that will replace your ear tips anytime they are lost, misplaced or if you simply want a different size. Relays ship with four different size ear tips for the perfect fit as well as a carrying case to keep them protected when not in use.
SOL REPUBLIC Relays are available now in Black for $79.99 at Verizon Wireless: http://www.verizonwireless.com/accessories/relays-headphones-by-sol-republic/ and SOLREPUBLIC.com/relays and will be available nationwide in Black & White, Horizon Blue and Lemon Lime at leading nationwide retailers in February 2014.

So that is the fitness, exercise activity side of these little guys, now let me get really real with you.  I am currently finishing up the last half of my training as a Primary Montessori Guide, having recently moved to Portland from Chicagoland, and confined to one fourth the sized living space my family of five is accustomed to. I have a decent amount of classwork for this and the accompanying Masters degree in Education. This would not be a problem if we were not on the third floor of an apartment building with no way to send the kids “safely out to play” (since the nearest park is several blocks away.) My children experience bouts of excitement and of course sibling rivalry like all children – agreeing with Montessori theory and principles does not make me immune from parenting mistakes – and when this happens the cacophony that ensues can be debilitating. I just plus the Sol Republic relays into my computer, pop the buds into my ears and instant silence, or relaxing ambient sounds.  Concentration I am back!  I’m not sure that this was the intended design purpose but what mother can deny noise cancelling ear buds!*

*My husband is always present, I do not recommend using anything that does not allow for a child to be heard when needed, this is merely a way for me to remove auditory distractions from my focus when I am not the one in charge.  

I received a pair of Sol Republic In-Ear Relays for review.  I was not paid in any way for this review and the opinions expressed are given freely.

Is Your New Fitness Culture Killing You? Five Exercises to Avoid

I recently read a wonderful article entitled, CrossFit’s Dirty Little Secret, a 7 minute read that is well worth your while and honestly brings forth many of the questions that others in the fitness industry have been asking about the knowledge of the staff, background, role and safety provided to members. As with any industry, yoga included, when there is little regulation and a lot of opportunity for cash flow, people come out of the wood work with new systems and overnight trainings that really jeopardize the well being of the average person looking to get in shape. Not swayed? Well, take a look at these suggestions for what to cut out from those intense and extreme workouts….

Five Exercises to Avoid

Hard Pressed Strength Coach Emphasizes the Importance of Working Out Safely

From professional athletes to green gym goers, thousands of people find themselves injured each year when exercising.  To maximize your workout both safely and effectively, Dan Geraci M.S., Head Strength Coach at Hard Pressed, debunks the myths surrounding injury-prone practices.

“Incorrect form when lifting weights is one of the top contributors to sports-related injuries,” says Geraci.  “To prevent pulled muscles and other ailments, it is important to take age and fitness level into account as well as any neck, back or spinal issues you may have.”

Below are five exercises to avoid as well as alternative methods for a safer workout:

1. Box Jumps:  A compound movement that works the musculature of the hip and knee joints, this method also places excessive pressure on the Achilles Tendon which can lead to a rupture or tear.  Missing the box with an uncoordinated misstep can result in a twisted ankle or scraped shins while the repeated jumps on a hard surface can cause knee pain.

o Alternative:  The leg press works these same muscle groups but can create stronger muscles without the negative impact of box jumps.  “The leg press targets the muscles around these joints as well,” says Geraci.  “This produces more explosive and higher jumps, often the reason many turn to box jumps in the first place.”

2. Dumbbell Chest Fly:  Without a spotter or when using heavier weights, dumbbells can be difficult to control properly which can potentially lead to catastrophic muscle tears.  Furthermore, most individuals use a shortened range of motion (ROM) for chest flys, which misses the mark for the most effective portion of the exercise.

o Alternative:  Machine Chest Fly and cables can be much more effective and safe as these alternatives place you in the proper positioning to utilize a full ROM without leaving your muscles and joints vulnerable to free weight errors.

3. Walking Lunges:  Improper form is the main problem with walking lunges as the majority of people perform them incorrectly.  “Bad form leads to increased stress on the knee and places it in a vulnerable position,” says Geraci.  “Putting excessive force on structural components of the knee such as the Patella Tendon and the Meniscus can lead to injury.”

o Alternative:  Doing stationary lunges (and having a spotter) will keep the knee in the proper position and allow you to maintain proper form while reaping all the benefits of lunges.

4. Upright Rows:  This exercise puts the rotator cuff muscles in an extremely pinched space (referred to as the sub-acromial space).  In many individuals the Acromion Muscle is hooked or slightly hooked which leads to increased impingement.

o Alternative:  To work your traps in a similar method, use the Shrug and Pull technique.  This allows you to target the same muscles while moving the joint in a much more natural way, thus decreasing the chance of injury.

5. BOSU/ Stability Balls:  The extremely instable platform these balls provide can lead to a myriad of injuries.  They put you in a vulnerable state while performing movements that often times lead to injury when in completely stable environments.  Contrary to popular belief, doing exercises on these balls has no functional purpose outside of training the body to better perform these exercises while on a stability ball.

o Alternative:  Perform the exercises in a stable environment rather than on the ball.  You will better target the primary muscles (i.e. chest for chest press) while not leaving your joints, muscles and tendons susceptible to injury.  Then, exercise your core muscles and abdominals separately.  “Working your chest with a chest press movement on a stability ball is a poor attempt at a two-for-one type of deal,” says Geraci.  “While killing two birds with one stone sounds good in theory, if it leads to injury you are worse off than when you started.”

About Hard Pressed:

Hard Pressed is Chicago’s premier Strength Training facility with a focus on full-body strength training.  Inspired by the collegiate-style weight rooms Head Strength Coaches Dan Geraci M.S. (University of Michigan) and Ron Israel (University of Florida) experienced at their respective NCAA athletic programs, Hard Pressed offers a streamlined workout that is effective and efficient.  The 30 minute workout is coaching intensive, consisting of a strength training regimen that combines a mix of free weights and state-of-the-art weight machines for maximum intensity and effectiveness.  With a strong concentration on training safely, the program offers a high-intensity workout that maximizes results in a safe and effective manner.  Hard Pressed is located at 219 W. Chicago Suite 600, Chicago IL 60654.  For more information, please visit us at http://hardpressed.me/ or like us on Facebook at “Hard Pressed High Intensity Workouts.”

New Collection Release Functional and Fashionable Fitness Apparel

ZUMBA^® Fitness, the workout that has helped melt the pounds and inches off 12 million fitness enthusiasts, has an exciting new spring/summer collection that transitions easily from sweating it out in the gym to strolling the streets thanks to the vibrant colors and exciting silhouettes that have become a signature of the brand.

Dubbed the “Universe” collection, the pieces combine the vibrancy of the workout which it mirrors with light weight materials and free flowing designs to keep you moving through any warm weather routine.

ZUMBA^® Wear’s spring/summer collection features galactic prints, cropped silhouettes and asymmetrical cuts designed using licensed ZUMBA^®   instructors as its models to represent the brand’s diverse and expressive community.  Motivated by the energy and passion of these ZUMBA^® instructors from more than 185 countries across the globe, the “Universe” collection is an eclectic cultural mix of design inspiration and passion people feel when they experience ZUMBA^® Fitness. I have to say after almost 10 years in the Zumba community I am impressed that they have started adding variety to their models as far as size and shape. 

They have also added variety to their clothing line.  This has to be one of the largest lines released to date that Zumba has offered and they have revamped their shopping experience as well, made it easier, aesthetically pleasing and streamlined – just like their clothing.  No longer is Zumbawear just for sporting to Zumba class, pieces can be worn outside of the gym too!

For example, the Solar Burst Top in white (Shine Bright in New Gear with the White Story) is a soft lightweight cotton blend that can be worn high on the waist or low on the hip thanks to the contrasting color waistband. Think comfy boyfriend top made a little more feminine and a lot more sexy, with kangaroo pockets and an off the shoulder wide boat neck. This shirt is so versatile I can wear it out with the kids and still breastfeed – that is a feat for fashionable clothing. Now you could pair this top with your favorite slim jeans or you could go full Zumbawear all the way and snag a pair of Hubble Hubble Leggings and show your Zumba Love all the way.

Don’t forget that Zumba has a full line of clothing and accessories, including iPhone cases, jewelry and even socks.  From experience I can say that their socks can’t be beat with their velvety nylon microfiber material they are my go to pair of socks – in or out of a Zumba class. My kids actually steal my Zumba socks to wear for themselves and I always get questions about where I get my colorful comfy socks from when I pad around the studio in them.

Zumba really has hit the mark not just on fun fitness classes but on creating versatile clothing that is functional as dancewear and fashionable on the streets.  Cost is also a big factor and before you look at the price tags and think they are a little more than you want to spend consider the cost of some of the top athletic apparel companies out there – Zumba is in line with, if not less expensive than, many well known athletic wear brands with the bonus of being Zumbawear offered from one of the hottest companies for dance classes, music and now clothing. Zumba has been around for over a decade and they are only getting bigger so shop the collection at zumba.com/shop to be a part of the party.

I received the Solar Burst Top and one pair of Zumba socks for review.  I was not compensated in any way for my review, the opinions expressed are given freely. I have been a ZIN member and Zumba Instructor since 2007.