Shaking My Head

I’m kind of torn on this one…

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On the one hand, you’ve gotta give props to this guy for clearly not giving a shit about anything at all.  “Hey, I’m pretty hot, I think I’ll take my shirt off now.”  Of course, it only makes sense.  Then on the other hand, well, I think the other hand is kind of obvious.  Nobody really wants to see this guy’s man-boobs and back sweat all over the gym.  Like I said, I’m torn on this one.  But, regardless of that, I’m still left Shaking My Head at this photo.

Workout of the Week

I’ve got 5 exercises for you this week.  They are all to be done with a Kettlebell.  If you don’t have a Kettlebell then a dumbbell will work as a substitute.  Here you go.

  1. Clean and Press
  2. Skullcrusher
  3. Situp (w/ KB)
  4. Squat Press
  5. Swing

You’ve got 100 reps for each exercise.  The kicker here is that you can’t move on to the next exercise until you finish all 100 from the previous movement.  Go in order.

WORK HARD!!!

 

Exercise of the Week

Suspension Pushup Series

This week I’m giving you a few different exercises.  They can all be done from the same position on the suspension trainer, so it is a smooth transition from one into the next.  The first exercise is the standard pushup.  While it’s done just like a regular pushup, having your feet in the straps will take away the stability of the normal version.  You will have to focus on keeping your core tight here to prevent swaying back and forth.  The next two exercise are done with the arms locked out directly under the shoulders.  One exercise you will bring both knees into your chest, while the other exercise you will be alternating your knees.  On both movements, try to make it a smooth motion where you are in control the whole time, really focusing on using your abs.  Obviously, you don’t have to do all three of these exercises at once.  Take a rest if needed, and get right back to it.

WORK HARD!!!

Hip Flexors

Welcome to the wonderful world of the Hip Flexors….

If you’ve ever been around a runner for more than 5 minutes, then you’ve probably heard them say something about their hip flexors.  “They’re hurting.”  “They’re tight today.”  “They’re sore from that long run.”  Whatever the topic may be, they tend to find their way into the conversation.  But what exactly are these infamous “hip flexors?”  For some of you, that may be a legitimate question.  So I’ll explain for you…

Little do most people know, but your hip “flexors” are actually a group of muscles as opposed to one single “flexor.”  I won’t give you every exact muscle, but here is a diagram of all of them for you.  This will give you a good idea of what the term hip flexors refers to.  Interesting to note here is that one of the more dominant hip flexor muscles (psoas) originates from the spinal cord.

So what’s the function of this group of muscles??  Well, it’s pretty simple.  As the name indicates, they serve to flex the hip.  This is particularly important in running, walking, and cycling because that is where the motion of the lower body begins (At least when it comes to picking the legs up off the ground).  We CANNOT pick our legs up off the ground without engaging our group of hip flexor muscles.  Sure, the quad and hamstring muscles produce much more force with knee extension and flexion, respectively, but our hip flexors get the process all started.  We go nowhere without them.

So, in sticking with our running exercises of late, here are a few very simple exercises that target the hip flexor group.

FLOOR HIP FLEXOR

As you can see here, the only difference between the two is that, during the advanced version, your opposite foot is off the ground.  So, if you’re lifting your right leg up and down, simultaneously use the same muscles in the left leg to hold it up off the ground.  This takes a relatively simple exercise and gives it a little more intensity.  Also, you can add ankle weights (5-15lbs) for added resistance.

 

Hump Day Motivation

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I know that a lot of people do not have the same passion for exercise that I do.  For a lot of people, it is simply a chore.  More of a hassle than anything else.  If that’s the case, try and take this approach to it.  Yes, it may suck.  It may suck really bad.  But it’s only going to be temporary.  That workout is going to be over before you know it, but the benefits of that workout are going to stick with you for a long time.  Think about that the next time you feel like calling in early or skipping out.

Halfway Home

So I’m halfway through….

I went into this 30-day period knowing it would be challenging.  To what extent, I was unsure, but I knew there would be situations that presented challenges for me.  This weekend I wanted to see just how disciplined I really can be when I want to be.  So I ate out at two of my favorite restaurants here in Lexington – Saul Good and Longhorn Steakhouse.  If you have been to neither one of these, shame on you, seriously.

Saturday night was Saul Good night.  I met my brother, roommate, and a good amount of other friends down there who were, let’s just say, less than sober.  Keeping in mind I am not allowed alcohol of any sort, this was shaping up to be a challenge right off the bat.  Loud, hungry, drunk people.  Yeah, they eat really healthy food, don’t they??  It started off with the table ordering my favorite appetizer, the Southwestern Corn Dip.  I had to literally sit on my hands to keep from eating some of it.  Fortunately for me though, our meal came shortly after.  I had the Ribeye and fire roasted vegetables.  Let me tell you, it was well worth the wait.

Sunday night I went with my roommate and a few friends from college to Longhorn Steakhouse after the UK game.  Once again, the odds were stacked against me as my roommate so kindly ordered the Firecracker Chicken Wraps for the table.  I haven’t had these, but they looked like a little bit of heaven wrapped in a tortilla.  Will power came to the rescue in the form of a salad, though, which took my mind off of it for a minute.  My meal of a 12 ounce steak and sweet potato came out and was gone in less time than it took the waiter to bring it to me.

So what’s my point of telling you guys about my weekend dinner outings?  It’s pretty simple, really.  Most people think that just because they’re going out for dinner, that they have to totally neglect any idea of healthy eating.  Well, I’m here to tell you that just isn’t the truth.  Sure, it’s easy to get that 1,000 calorie burger – I’ve done it plenty of times.  Of course it’s easy to order the best tasting dessert you’ve ever had.  BUT, what I want you guys to know is that you can still eat relatively healthy even at your favorite restaurant.  I did it this weekend.  TWICE.  It wasn’t easy.  And of course I wanted to indulge.  But I didn’t.  I stayed true to my goal, and so can you!!

Workout of the Week

This week I’ve got 5 exercises for you.  I want you to complete 5 sets of 20 reps in a circuit fashion.  Go through in the order I’ve put the exercises down.

  1. Pushup
  2. Knee Crossover (each leg)
  3. KB Swing
  4. KB Thruster
  5. Squat Jump

20 reps.  5 Sets.  Rest only when necessary.

WORK HARD!!!!