Jan
24

Exercise of the Month- Kettlebell Swing

KETTLEBELL SWING

 

 

 

 

This is a staple exercise in the Power phase of the E.D.G.E program.

I highly recommend this exercise to “advanced” gym goers to increase strength, explosiveness and power.

How to:

1.  Place feet in shoulder width stance.  Drop down to position of photo on the left.  If comfortable, you can descend to a slightly lower position.

*Do not hunch back

*Maintain tight core, lower back braced and chest posture up.

 2.  In one fluid motion, drive your hips forward and allow your arms to swing up to shoulder level.

                *Do not swing Kettlebell to ceiling as it is unnecessary.

                *Do not allow your shoulders to take over. It is a Kettlebell swing, not a front lateral raise. 

               *Allow  your hips and lower back to drive the weight.

3.  Once at shoulder level, let the kettlebell come back down to position one and repeat for the desired   reps.

                *Remember, this is a  “power” movement so speed is required but always maintain control of the weight and your posture.

 

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Jan
14

Apple Cinnamon Oatmeal

Recipe:

 

 

Boil Water and add one chopped apple. Let cook for a few minutes

Add desired amount of Oats, Cinnamon and Truvia

Reduce heat and let simmer for about 15 minutes or until water is reduced down

Guilt free Apple Pie

Enjoy

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Jan
08

Will Strength Training increase my Metabolism?

I think it’s important to understand what your metabolism is first, in order to understand and find ways to increase it.......

 

  By definition, metabolism means the rate in which your body processes food.  Food is energy that your body needs to function.  However it also requires energy to digest food.  Finding the correct balance of nutrition is the most important part to increasing your metabolism while sustaining energy levels and promoting fat loss.

Strength training with Weights is one way you will definitely increase your metabolism in time but the “how” is the key to understanding your metabolism.   Increasing your metabolism is not a DIRECT effect from Strength Training.  So the indirect effect is that Strength Training will help you build muscle which in turn does help increase your metabolism.   Muscle burns a much higher percentage of calories at rest with an estimated 50 calories per day.  Whereas body fat is much lower in calorie expenditure on a per day basis.

Conclusion:

No matter what your goal is in relation to fitness, having a fast metabolism is a benefit to achieving your goals.  So I highly recommend adding strength training to your exercise routine a minimum of two times per week depending on your goals and schedule.

Always welcome Feedback from anyone so feel free to contact me at Mike@ATrainingEdge.com

 

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Jan
02

My 2012 in Review

A moment to reflect on 2012.....

 

 

Whats up Everyone,

Just want to take a moment to look back and be grateful on a positive and productive 2012.  Thank you to Everyone who shared in the moments and showed their support. I truly appreciate everything and will continue to do my part as a friend, fitness advocate and coach. 

For as long as I can remember, I never wanted to settle in anything I ever did in my life. However, from 2009-2011, I did get complacent and accept the life I was in.  Don’t get me wrong, it wasn’t bad in any way, but I did feel that I had so much more to give and achieve on a personal and professional level.

It was all about my dreams and goals.  I made a commitment to myself in January to stop thinking big and start doing big.  Once that took place, I made a list of all the things I wanted to achieve for 2012.  This helped a lot because life tends to get in the way all the time and before you know it, you lose focus and your “to do” list becomes “when I have time” list.  My list contained a variety of different things but the main objective was education and improvement. On the business end, I successfully completed three certifications with the National Academy of Sports Medicine, I officially launched my website www.ATrainingEdge.com, I designed a exercise fitness program (E.mbrace D.evotion G.enerate E.xcellence) which is set to launch early 2013 and I completely renovated my health club to provide my members with a better workout experience. On the personal end, I competed in two fitness competitions which I have to admit was extremely straining on my mind and body but at the end of day was worth it for the memories and experience. And finally I began sharing all my experience with whoever was looking for advice or guidance in the fitness world.  It is mostly done through Social Media which is great to help people you don’t even know.  This to me was the most gratifying because there is no better feeling than to give without expecting anything in return.  This never was a priority to me in the past but I’m happy I made a change in my life for the better.

I feel this is only the beginning for me in so many ways and will continue all the positive things I started in 2012.  I have a flaw that has been part of me my whole life and I always tell people, “It’s either going to make or break me.”  And that is I’m “NEVER SATISFIED.”  I just expect so much of myself all the time and even when I get to where I want to be, I always want more or to do better. Oh well, that’s me.  I just hope I can use this flaw to my advantage and take things to another level in the future.  I have a few things already planned for the beginning of 2013 which I will share with you in an upcoming blog.

Thank you again for the support and I hope everyone has a Happy and Healthy New Year.

 

Feel free to email your Thoughts or your 2013 resolution.

Mike@ATrainingEdge.com