12 Week Personal Training Program – Functional Resistance Training

Moving on to the intermediate level of resistance and the exercises begin to get a little more challenging for your core, proprioception, balance and stability. This is intentional, not only does it fire up your nervous system but it also helps carry over the benefits into our daily lives.

Week 7: Resistance Intermediate (Strength & Stability)

It's time to get functional

We all have goals that we are aiming to achieve when we embark on an exercise program, for most of us it is the losing weight and looking good that is most important. However, very little thought is usually taken over exactly how our exercises will transfer over into daily life. How many times have you attended a gym or health club and been show how to use all the machines, then had a program designed by a, so called, fitness professional that has you moving from one machine to the next. In our daily life, do we sit down and perform these unusual movements? No, we stand and bend and twist as we balance our way through daily life. Our exercise programs must be based on function, not only because the movements are more natural but because they are far more successful at achieving your overall goals in the first place.

Functional exercise is by far the most productive form of exercise prescription whether it be for daily living, sports specific like golf, or for rehabilitation after injury. If you want help or advice on a functional exercise program to suit you then you can contact me directly but for a few basic rules on whether a routine is functional or not you can ask yourself the following questions:

1) Does the movement follow a natural path or is it forced? Most machines have fixed hand positions that do not mimic our natural range of movement and can be bad for our joints.

2) Is it isolated (sacrifice function) or integrated (cause chain reaction through body)? Movements should be compound (Multi-joint). They burn more calories, are more natural and require more stability. If you think about any daily activity it never involves just one muscle, muscles have no functional individuality so why train them this way?

3) Are you challenging your balance and stabilization like you do in daily life? We rarely spend time symmetrically on both feet, whether walking, running, bending, reaching etc. We are always transferring weight from one side of our body to the other.

4) Are you exercising 3-dimensional, are we moving in all 3 planes of movement, Sagittal (forward facing), frontal (to the side), transverse (twisting). We live in a 3D world, so we must train that way.

The following exercises show a good progress from week 3's basic resistance program into functional training. Most of the exercises demonstrate a good functional movement for improving daily life activities. If training for a particular goal or sport like golf or tennis then the introduction of equipment may be necessary eg. Stability balls, medicine balls, bands etc. But for basic function these exercises are a good starting point. Perform each exercise 10-20 times depending on ability and try to improve each workout. Complete this resistance program 3 times a week with a gentle 5 min walk before and afterwards, complete the stretching routine after that. Allow a days rest in between to recover.

A Cautionary Note

No exercise program should be painful, there is a difference between being tired and in pain. If you feel pain at any time then stop and consult a doctor. Pain indications either incorrect technique or a medical problem. If you have any doubts about your current state of health then consult a medical professional before embarking on any fitness program.

Summary

Weeks 1-2 (3 x week)

5 Min Walk Warm up

2 x Complete circuits 10-20 x per exercise

5 Min Walk Cool Down

Stretching routine particularly those tight muscles.

Weeks 3-4 (3 x week)

As above but 3 x complete circuits 10-20 x per exercise

Next week: Nutrition

1 Leg Balance and reach

Great exercise to fire up the nervous system, improve balance, stability, flexibility and the core.

A) Stand tall on one leg arms above and shoulder width apart

B) Reach over to the side keeping your back straight as far as your flexibility will allow, if your balance fails try again but do not reach as far over.

C) Also try reaching forward, overhead and twisting to reach behind.

D) Swap legs, if one is weaker then spend more time on that side.

1 Leg Squat and Reach

This is a natural progression from the regular squat from week 3. It's very functional as we spend time bending and picking things up off the ground. It also challenges balance, core stability and works the quads and glutes intensely.

A) Standing on one leg gently lower yourself down, breathing in deeply and chest high, ensuring you keep your heel in contact with the floor. Try to get your thigh down to horizontal before reaching forwarding to touch the floor in front. Maintain a balanced pelvis throughout.

B) Exhale and push up using your leg.

C) This exercise takes time to perfect and I like to use an object to pick up and put down again for focus.

D) Try touching down in various areas in front to improve functionality.

Isometric prone up and down

This is a functional progress from week 3's position position. It's dynamic and improvements shoulder strength as well as overall core stability.

A) Lie face down on the ground. Place elbows and forearms underneath your chest.

B) Prop yourself up to form a bridge, using your toes and forearms; Make sure your shoulders are directly over your elbows.

C) Maintain a flat back and do not allow your hips to sag towards the ground.

D) Now one hand at a time push up into a press up position, hold for a few seconds and return back to the original position. Photo shows transitional stage from elbows up to hands.

E) If you find this too difficult then try it off your knees.

Multi Directional Lunge

The lunge strengthens the legs, glutes, and improves balance and flexibility and sculpts the lower body. By making the lunge multi directional it mimics our daily movements.

A) Stand with your feet together with hand by your sides.

B) Take a step forward, inhaling on the way, descend slowly by bending at the hips, knee and ankle. Keep your lead foot flat on the floor.

C) Exhale and push back using the lead leg, returning to the start position.

D) Now repeat to the side at various angles and also behind by stepping backwards.

E) Keep torso upright, as ruling forward can cause injury.

Bridge one legged

Stimulates the glutes (bum), tightens up the backs of the legs and strengths the pelvic floor.

A) Lie on your back with one leg bent and the other straight out inline with the other thigh, heel in contact with the ground. Rest your arms by your side, palms downwards. Take a deep breath.

B) Exhale slowly, lifting your hips off the floor, squeezing your glutes until there's a straight line between shoulders, hips and knees. Do not force hips up further as it causes the back muscles to overwork.

C) Hold at the top of the movement for a second, squeezing the glutes tight, then lower the pelvis back towards the floor, inhaling on the way, not letting your backside touch the ground, then repeat.

D) Keep the one leg extended through the exercise and change legs half way through eg. 5 one leg and change.

Quadruped one arm one leg

Great for coordination, balance and transverse (twisting) core stability.

A) Begin on all fours, in neutral spine, with abdomen drawn in and chin tucked

B) Slowly raise one arm (thumb up) and the opposite leg, toe pointed away (triple extension).

C) Keep both arm and leg straight while lifting to body height.

D) Hold and return both arm and leg slowly to the ground, maintaining optimal alignment and repeat alternating sides

Http://www.gbpersonaltraining.com

DIY Vermicomposting – A Worm Farm on a Budget

Have you wanted to set up a home worm farm, but been put off by the high cost of purchasing one of the neat “designer label” multi-tiered “vermicomposting” kits, promoted by garden centres and mail order companies? Well, let’s cut through the crap! – ITS ACTUALLY NO SECRET !!! -You can easily make your own DIY three bin kit for a just a few dollars and your worms will be as happy as little pigs in the yellow stuff, with no big bad wolf in sight. Moreover, you don’t need to be an expert handyman to achieve this!

  • Hardware stores, supermarkets and camping outlets sell tough, general purpose black (opaque) plastic storage containers for a very reasonable price. These are usually tapered so that they can be nested to facilitate stacking on the retailer’s shelves and come with a “snap-fit”ce lid. For your worm farm, you will need three of these tapered containers (but only one lid). For a simple home worm farm I would advise going for 12 gallon (45 litre) containers. Typically, they will be about 15 inches deep (400mm). You can go smaller, if you want.
  • In the first storage container, drill a 3/8 inch (15mm hole), centrally placed, in the side of the bin, just above the base. Insert a ½ inch (12mm) cheap plastic barrel or irrigation tap (with washers) into your hole and tighten fast with lock nuts – make sure you get a good seal – test by filling the container with tap water. This container is to be the lowest one in your stack and will retain the highly nutritional “worm tea” leachate, that will start dripping down from the composting bins above. Worm tea is a valuable liquid organic fertilizer, that can be diluted and used directly on your organic vegetables.

The two upper bins will actually hold the worms. They are to be identical and are prepared as follows : -

  • Drill a pattern of ¼ inch (6mm) holes across the entire base of each container for drainage and to allow drainage and the upward migration of the compost worms, these holes should be regularly spaced at approx two inch (50mm) centres in either direction.
  • For aeration, drill two rows of ¼ inch (6mm) holes at two inch (50mm) centres, in a continuous band around each of the bins. This band of holes would be about four inches (100mm) below the top rim of the bin.
  • It is not essential to drill holes in the lid, which is closed tightly over the upper bin. as you should get enough air through the sides.
  • You first set up the lower (sump) bin on bricks or blocks, allowing enough space to tap off the fluid from beneath it. Choose a shady location for the worm farm (in a shed or garage, if you are subject to frosts).
  • The second and third bins are “nested” within each other and dropped into the sump bin. To maintain a working space for the worms, and for accumulation of compost, you need a few spacers or packers of about six to eight inches height, between the two upper bins and some smaller packers of about four inches in the lower (sump) bin. You can use wood blocks or sealed food jars for packers. The packers also prevent the tapered worm bins from jamming together.
  • To prevent “nasty bugs” from squeezing in between the bins, you should close (caulk) the small gap between them with strips of shade cloth, or mosquito netting.

Now you are ready to go into production. Space prevents us from giving fully detailed notes here for the fine points of operating the system, such as choosing and feeding your worms, eradicating pests and maintaining the worm farm etc – you can visit our website for this information. However, just make sure that you cover the following points: -

  • Set up your worms in the top bin with a good (damp) fibrous bedding (or even shredded newspaper) and after a few days you will be ready to start feeding in your kitchen scraps. Cover the food with more bedding material to discourage pests and keep the lid closed.
  • Make sure the worm farm is never allowed to dry out, by sprinkling water over the bedding periodically, if there is not already enough moisture coming from the food scraps.
  • When the top bin has been fully productive for a while, the worms will multiply and compost will be start accumulating from the worm castings. When the quantity of compost is meaningful, stop putting feed into this bin and swap over the upper two bins by putting bin No 2 to the top of the stack, with bin No 1 now in the middle. Set up this new top bin with clean bedding, a small amount of the old castings and immediately start feeding your kitchen scraps into it. The worms will naturally migrate upwards towards the new food source, leaving the lower bin with only a few stragglers and ready for the harvesting of your compost within about three weeks after the swap.
  • All you need to do is to keep repeating the process of alternating the top two bins on a regular basis, taking out the compost, whenever it accumulates, and tapping off the worm tea from time to time. Use both products in your garden and grow delicious fully organic vegetables and stunning roses. Sit back and enjoy the fruit of your labours – your worms are doing most of the work anyway!

To see a detailed diagram of this simple worm farm, as described, and some illustrative photos, you can visit our web site at http://www.working-worms.com/

Happy worming!

Satellite Internet Bandwidth Providers

Satellite internet connections are great in those regions were there is no access to DSL or cable internet bandwidth. This type of service connection works by the data being sent via satellite. A satellite equipment dish is arranged pointing toward the south. This dish transmits signals to satellites which are in a position about the earth usually stationary and internet access from the Internet provider is provided through this type of connection. Satellite internet bandwidth is available worldwide including ships at sea or mobile vehicles.

Advantages and Disadvantages

This type of bandwidth service makes access to the internet in those areas where other forms of bandwidth are not available. It also eliminates the need to use dial-up – in fact this bandwidth is faster than dial-up. An advantage with this type of bandwidth is that downloading and uploading is much faster. Installation is also fairly rapid.

Since the signal from the computer must travel so many miles in order to reach a satellite and return to the computer this causes a delay or latency between the request for data and receiving that data. The average lag time for satellite internet is often found to be between 500 to 900 milliseconds. This is not acceptable for any applications where real-time access is necessary for instance internet gaming, video conferencing, video chats as well as any VolP telephone calls. Another disadvantage is the weather does affect this satellite feed. Rain does not actually block the signal but it can cause a form of interference that is known as "rain fade" and this can slow the download as well as upload speeds causing a very irregular internet connection.

Initially as Well as Monthly Cost

Satellite internet access is more expensive that other types of broadband access in fact it is 2 to 3 times more expensive than DSL internet access. Not only is the monthly fee more expensive but the initial cost of setup is very expensive since it involves satellite dish and satellite modem. Initial setup may range from between $ 600 to $ 2000.

Major Providers

HughsNet is the number one satellite internet provider with a basic monthly fee of $ 49.99. HughsNet offers uploading and downloading speeds that are fairly fast and have great technical support. But the internet speeds fall off sharply during the evening peak hours and also there is a daily limit on uploading and downloading or bandwidth usage.

The number 2 satellite internet provider is WildBlue with a monthly basic package of $ 69.95. They offer much higher download and upload limits but in exchange for this, the download speed suffers. But if you have a concern with downloading and heavy internet use, this provider would probably be the best for you.

Provider number 3 is the internet provider MyBlueDish which monthly fee is also $ 69.95. They currently work with provider WildBlue in order to provide faster internet and allow for a lot of download bandwidth monthly. But, they are much slower than the other providers. MyBlueDish also has 24/7 tech support that is excellent.

Basically, satellite internet bandwidth usage is great for those living in remote area or who are based on ship or who are constantly mobile or any situation where there is no other option for broadband. Internet access by satellite is extremely better than the next viable option, which is, dial-up and is the only other method of accessing the internet in remote areas.

How to Pack for a Summer Vacation

It’s that time of the year again when the scorching heat becomes unbearable with each passing day. At such a time, all you want is an air-conditioned room and something cool to sip on. However, if you are going on a holiday, you will be spending a lot of time outside, exploring different places. If this is scaring you, considering the temperature is rising everyday, here are some tips that will help you stay protected from the heat.

Carry a Sunblock Lotion or Sunscreen

Going out in the sun without protecting your skin is a big no no, especially in summer. So, while you searching for the cheapest airline booking online and packing your clothes, also get a bottle or two of sunscreen or sunblock lotion. Sunscreen will not only prevent you from getting a sunburn but it will also protect your skin from the harmful UV rays. When you are buying the lotion, make sure you get one that has both UVA and UVB protection.

Pack Cotton and Lightweight Clothes

During the summer season, it’s advisable that you wear cotton clothes so that your skin can breathe. Wearing synthetic clothes may cause irritation and you might end up feeling hot and suffocated. So, when you are packing for your vacation, make sure you put in light clothes that will help your body stay calm. When it comes to shoes, carry open-toed ones or flip flops so that your feet can get as much air as possible.

Choose the Correct Accessories

Since you will be travelling during peak summer, carry a straw hat, a pair of sunglasses, and a scarf, just in case the heat becomes unbearable. These accessories will keep you protected from the heat when you are out, visiting different places. If you are going to be spending a lot of time on the beach, carry a beach bag and towels with you too. It’s also preferable that you carry a change of clothes so that you don’t have to stay in your sweat-soaked clothes for a long period of time.

Take Necessary Medication with You

Some places can have heat waves during the summer. In such a case, you should be prepared for it. Additionally, if you have diseases that can be triggered due to the heat, take the prescribed medicines with you. You might also want to take vaccinations that will protect you from falling sick from insect bites or mosquitoes.

These are some of the simples steps that you can keep in mind while packing for a summer vacation. And while you are vacationing, just remember to drink a lot of fluids and keep yourself hydrated.