Publicado el 4 comentarios

Interview at Fitness Lifestyle

Hello, dears!

Do you remember Justina? Sure you do. She also blogs at Fitness Lifestyle and she had a few questions for me. I had a lot of fun answering and I hope you enjoy reading as well.

If you want to know what made me enter in the fitness world, my favorite fitness blogs, plans for the future, and some funny anecdotes read here the full interview.

Publicado el 14 comentarios

Tips for Achieving Better Upper Body strength by Justina Triasovaite

Hello, dears!

Today I´m pleased to introduce you a new blogger and friend, Justina Triasovaite. She is a certified female personal trainer and also runs justinatraining.com, a site with useful information for those who are interested in general fitness and body transformation. A committed health and fitness fanatic, Justina is very passionate about helping people transform their lives.

London based, she´s offering first class free with each package! If you live in London, you shouldn´t miss this opportunity.

Without further delay, I let you read her refreshing tips. Enjoy!

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This article will reveal what it takes to build up strength in your upper body, including your shoulders, arms, chest, back, and core.

No matter where you choose to train – at the gym, in the park or in your own home, there are a lot of useful tips provided in this article that can be beneficial for building your upper body strength.

Ok, let’s get started!

Home and/or Park: A Great Start!

Have you ever thought of improving your upper body strength right in your own home, right in your terrace or garden, for example? There are different ways of getting stronger and it doesn’t necessarily require you to go out to the gym – just get started right at home or in any suitable park. In my opinion, the best place to train during spring-summer months would be outside – in a park or in your own home, maybe in the garden area. Fewer excuses and more exercise!

1) Best Exercises for Getting Stronger Upper Body at Home or Park 

  • PRESS UPS

Press ups involve the majority of upper body muscles, which is great if you are trying to strengthen your upper body. What is more, these exercises improve your posture, enhance your cardiovascular system and help to prevent lower back injuries. Press ups do not require any additional equipment so you can do it right in the middle of your living room or terrace.

  • DIPS

Dips are isolation exercises that work miracles for strengthening your arms and gaining powerful and defined triceps. They can be performed at the gym on a special machine or simply at home using a chair or a bed frame. Although I think it is much more fun to do your dips outside – just find the right spot (e.g. a bench). Try this out today!

  • PULL UPS

Pull up exercises are compound movements which add strength to the whole back and arms. Nobody says they’re easy, but what you gain is most definitely worth it: by doing pull ups, several large muscle groups (back, arms and shoulders) work simultaneously. What I love about these exercises the most is that they don’t require expensive equipment – you can order a pull-up bar online and hang it above your door frame. Time to get thinking about this.

  • RESISTANCE BANDS

Resistance bands are amazing tools for working out at home with your own body weight with a goal of strengthening various muscle groups in your body, including your upper body. Most of these bands come with a special hook which allows using them on your door without damaging it. It should also come with thorough instruction regarding all of the exercises you can perform using these bands. Easy and fun!

2. Best Exercises for Getting Stronger Upper Body at the Gym

Say hello to the rowing machine as soon as you enter the gym, as this is the best exercise you can do to strengthen your upper body and build a great back. It doesn’t really matter which kind of rowing machine you choose – seated, standing, assisted, or single arm rowing – the benefits of these type of exercise for building a strong upper body are simply undeniable.

Another great exercise I highly recommend trying out is a shoulder press – machine, free weights, barbell or dumbbells – everything goes when we are talking about those beautiful and strong shoulders.

Don’t forget that a strong chest is the key to a strong upper body, so the chest press should become one of your favorite exercises as well. Choose a bench or a machine, dumbbells or bar – everything is suitable for your goal as long as you perform the exercises correctly.

And last, but definitely not least, a must exercise for everyone – pull down or pull ups. Pull down is a great machine for beginners if they want to build up their back strength and move on to pull-ups. Pull ups and chin ups work miraculously in building the so-called “triangle back”, which is often part of my clients’ wish list!

3) General Tips for Upper Body Strength

  • Carry the shopping bags yourself. This simple activity can highly influence the strength of your upper body. Forget shopping online: carrying your purchases daily will be a great exercise for your upper body and will also help you improve in the exercising field.
  • Get involved! Play outdoor games which put resistance onto your upper body – basketball, netball, tennis, badminton. This is a fun and easy way to build strength in your upper body.
  • Include Isometric Contractions (also called isometric exercises or isometrics). These are the type of exercises, in which the joint angle and muscle length do not change during contraction. These exercises are well known for making your upper body muscles stronger. One tip – try holding a pillow right in front of you while keeping your arms straight… Not so easy, right? ☺ Try it for a couple of days and increase your holding time gradually – you will see how much stronger you will feel in a relatively short period of time.
  • Don’t forget the core! The strength of your upper body highly depends on the strength of your core, so don’t forget to include a variety of exercises that help to strengthen the muscles of your core. My favorite core exercises are various variations of the plank as well as leg raises – these work best for strengthening core muscles. Tip: always add one or two exercises that help to strengthen the core at the end of your training sessions.

Continuous Hard Work Pays Off!

To sum up, continuous hard work and the right choice of exercises definitely pays off, leading to a well-trained upper body, built up strength and an improved physique.

There is no need to invest in expensive machines or training equipment: there are plenty of exercises available that require only your own body strength. Easy!

Even your everyday activities, such as carrying the shopping bags, can strengthen your upper body, so definitely no excuses!

 

 

Publicado el 23 comentarios

Foam Rolling

We´re going to learn how to foam rolling. I love my foam roller so much, I´m even worried! Maybe I skip a training session or miss a yoga session, but I always find ten minutes to catch up with my foam roller.

As each exercise has its own instructions, but there are main guidelines and usual mistakes common to all of them, I think it´s easier to read separately. Once you know the «basic rules», it gets boring read them over and over again, right? Anyway, if you need a reminder or thinking on new followers, I´ll add a link to this post for everyone´s safety.

  1. WARNING! Most important: Do NOT use the foam roller on your lower back. Never. You may get injured. And that´s the opposite you want. Rolling your lower back will cause your spinal muscles to contract to protect your spine. To release your lower back, we roll the muscles that connect to it, glutes, hip flexors, and so on.
  2. Time: Ideally, you should spend 20 seconds or so on each tender spot while managing how much pressure you apply. When using a foam roller you should apply enough pressure so that you feel some tension released, either with constant pressure or by making small movements back and forth. A mild amount of discomfort is expected but you shouldn’t be in pain.
  3. Pressure: Apply enough pressure so that you feel some tension released, either with constant pressure or by making small movements back and forth. A mild amount of discomfort is expected but you shouldn’t be in pain. On painful or inflamed areas, it’s often best to roll just a few inches away first and then use large, sweeping motions to cover the entire area.
  4. Speed: Do not roll too quickly; slow and concentrated movements. If you roll too fast, your muscles won’t have time to adapt and you’re not going to get relief.
  5. Bad posture: If you use an improper form or bad posture while doing this, it could exacerbate existing postural deviations and cause injury. This is why we give specific instructions for each exercise!

Are you ready to foam rolling?

Neck Relief

Upper Back Relief

Lats Relief

Quads Relief

Hamstrings Relief

Adductor Relief

Calves Relief

Shin Relief

Publicado el 14 comentarios

New study: Effects of energy drinks

There is a new study on the effects of energy drinks and the conclusion is not good news. Peveler, WW, Sanders, GJ, Marczinski, CA, and Holmer, B. have been published their study to determine the effect of 3 different energy drinks on cardiovascular and performance measures. It is important to recognize the difference between these new products and traditional soft drinks such as coffee, tea, sports drinks (such as Gatorade), sodas, juices, or flavored water.

«Fifteen recreational runners completed 5 trials. The first trial consisted of a graded exercise protocol. The 4 remaining trials consisted of 15-minute economy trials at a treadmill. An hour before subjects ingested 1 of the 3 energy drinks or a placebo. HR, BP, VO2, and rating of perceived exertion (RPE) were recorded during the 15-minute trial.

Fifteen-minute systolic BP readings were significantly lower in the placebo trials in relation to the 3 energy drink trials.

  • There were no significant differences in diastolic BP and HR.
  • There were no significant differences found in VO2 or RPE measures.
  • The findings show no performance benefits under the conditions of this study.
  • However, there does appear to be a significant increase in systolic BP.»

Translated, performance is not a reason to drink energy drinks. Caffeine and taurine will not enhance your performance. Your heart will beat faster and this may induce you to think you´re performing better. False impression.

Actually, if you take a look at a previous study (John P. Higgins, Santi Yarlagadda, and Benjamin Yang. Cardiovascular Complications of Energy Drinks), there is no reason at all to drink these beverages. This study concludes that energy drinks are «associated with complications not only patients with underlying cardiovascular conditions but also in young people.»

It would be a disaster if doing sports, trying to perform better, you get serious health issues because of a bad choice. Choose traditional: water, juices, sports drinks, and enjoy the process of a healthy living.

 

Publicado el 5 comentarios

Jordan Breakfast Club

I have an exclusive workout for you! As you know,  I´m a proud member of the Jordan Breakfast Club.

I had an interview with the Jordan´s Marketing Director to give them feedback about the workout program. During the interview, I asked permission to share the workouts and she kindly accepted. I am very happy to be able to share these workouts with you! The official workouts are delivered via Facebook Messenger and limited to 300 players per year. I have used Facebook for training before, but I like Evernote better. I copied every message and workout as a note, adding my own little «extras» so, you´ll get the official workouts via Evernote. With Evernote, you can easily record your times, reps, etc. Then you can access this info anytime you need it. The daily training program includes video content that shows users how to complete each routine.

Jordan Club Notebook

Do you want to improve your stamina, quickness, and strength? This is your chance. Do you desire an exclusive world-class workout? THIS IS IT! 

30-Day Challenge to take your game to the next level.

If you Love basketball and want to train like a Pro, what are you waiting for? JOIN THE JORDAN BREAKFAST CLUB!!

After subscribing to the program, you will have the opportunity to begin training immediately: I will send you the link to the notebook with the workouts. Get ready to sweat and give your best for the next 4 weeks. If you have not been able to enter the official program, do not miss this opportunity to become a better basketball player.

 

This challenge is currently closed. We´ll be back soon, stay tuned!