Category Archives: Fitness

STOP FALLING OUT!!!!…..FINALLY I FOUND ONE…!

Yurbuds do not fall out….thank god for their new twist and lock technology I can finally get some ear phones that last all the way through my workout. As an added bonus my friend from high school Jesse La Flair is on the back of the head phone case doing a wall flip. He is a parkour professional that just recently made it to the championship rounds of American ninja warrior. I recommend reading up on these head phones below and then buying them. If you want to test them out doing some cool moves head over to Jesses page and learn some parkour.

http://www.youtube.com/LaFlairParkour or  http://www.JesseLaFlair.com

The Yurbuds Ironman Series Inspire Earphones are the ultimate solution to lackluster ear buds that hurt and fall out during activity. These sport earphones feature Yurbuds’ patented TwistLock Technology. They are guaranteed to stay in place and deliver pure, exceptional sound quality that rivals much pricier earphones. These earphones are a must for runners, walkers, triathletes, weight lifters, cyclists, skiers, snowboarders, skateboarders, hikers, climbers, or anyone who needs their music to keep up with even the most intense activity. Simply put, they are earphones that won’t fall out, guaranteed. The Yurbuds Ironman Series Inspire Earphones come with a carrying case, two sets of silicone enhancers, and our premium sport earphones. They feature a universal 3.5mm (1/4″) gold-plated stereo plug that works with iPods, iPhones, mp3 players, and most other cellular phones. For a full compatibility list, please contact info@yurbuds.com.”Because Yurbuds are comfortable over long periods of time and stay in place even while sweating, they’re perfect for runners, bikers, and amateur athletes who are looking for a headphone solution you barely even notice”

Earbuds La Flair

Legs and Core! What else is there….

See Detailed Exercise Information

Hip Hinge

The purpose of the exercise is to improve the hip range-of-motion and strengthen the hip extensors. Use a dowel rod, or a lightly weighted bar—the bar will help maintain a neutral spine so that the hips are the primary joint in motion.

Perform 6-12 repetitions, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Dumbbell Step-up

Select a weight that will be challenging. Count right-foot/left-foot as 1 repetition; for an additional challenge, pause, and balance to hold the position for 2-3 seconds.

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Dumbbell Front Squat

Select a weight that will be challenging.

Perform 6-12 repetitions, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Side Lunge

To increase the difficulty hold one dumbbell in each hand by the shoulders (similar to the dumbbell front squat exercise), select a weight that will be challenging.

Count right-foot/left-foot as 1 repetition, perform 6-12 repetitions, rest 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Glute Activation Lunges

Learn this exercise without any weight; the goal should be to complete 12-15 repetitions.

Once the exercise can be completed for 15 repetitions to each side, select a single dumbbell that will be challenging and hold that in front of the chest.

Count right-foot/left-foot as 1 repetition, with resistance: perform 6-12 repetitions, rest 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Heres a new warm up for you!

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
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Downward-facing Dog

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
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Cobra

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
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Dirty Dog

Perform 12-15 repetitions with each leg, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Glute Bridge

Perform 12-15 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.
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Frequency:

This program could be done two-to-three times per week, with at least one full day of rest between workouts.

Intensity:

To improve strength and definition the exercise should activate the larger type II motor units and muscle fibers so the muscles should fatigue before twelve repetitions. For optimal development of strength and definition the rep range should be between six-to-twelve; if you can complete more than 12 repetitions, increase the weight.

When using heavier resistance for a fewer number of repetitions, the rest period between sets or between circuits should be longer. For example, an exercise with a heavy resistance for 6 repetitions should be followed by a rest interval of 1 ½ to 2 minutes.

When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

Why I Succeed

Physical Education=LIfelong Fitness….Proof is in the video!!!!

You start young, you learn the rules, you get results…..end of story. For all the people who think fitness doesnt make a difference if you stick to it, watch the video..Thanks for coming..

Life Aspirations in a Song…

Something so simple and so smooth just makes me feel better. Sorry we lost this wonderful man to his health struggles. But his music is untouchable, gurantee you all know his songs.

Ipads more important then activity? Which would you choose for your children!

Like mother, like daughter. Like father, like son. Just as adults are increasingly grabbing for their digital media devices, their children are too.

Sometimes it’s the perfect toy to keep a cranky 2-year-old quiet, or maybe your 6-year0-old is begging to play the latest game app. A new study has now taken a first-ever look at children’s use of new digital media devices. The study, by Common Sense Media, finds the devices are quickly becoming a part of a children’s world.

Researchers surveyed omore than 1,300 parents of children up to age 8. They found that 40 percent of 2- to 4-year-olds, and 52 percent of 5- to 8-year-olds have used smart phones, video iPods, iPads or similar devices. Even infants are not immune. Ten percent of those under age1 have handled one of these devices. The kids are playing games, watching videos, or using other apps. On any given day, 11 percent of those up to age 8 are using one of these devices. Those who do may spend as long as 43 minutes on the device.

While this trend may be growing, the youngest media consumers still spend far more time in front of a television than they do on one of these mobile devices. Those up to age 8 spend an average of one hour and  40 minutes watching TV or DVDs on a typical day. And those under age 1 spent about 53 minutes, more than twice as much time as they spend being read to.

The American Academy of Pediatrics recommends no television for those under age 2. The group doesn’t have a position on this new media and its affect on children. Study authors say they’re hoping their data will start a discussion on whether this type of screen time is any better or worse for children than TV.

Kids are also mimicking their parents in another modern past time- media multi-tasking. Nearly a quarter of 5- to 8-year-olds use more than one media most or some of the time.

So when is to young? When will you tell your kids to go outside and play isntead of sitting on the couch? Whats it going to take to realize that this is the start of inactivity and obesity that is running rampid through our country and dominating our youth. This is not the only problem but its a big enough one to address. Small things like inactivity lead to our national physical education standards being lowered every year, and we should not be lowering standards just so more out of shape youths can pass. We should be changing the problems and teaching them how to pass the standards original set for them.

So would you rather your students and children look like this?

Children Playing and Exercising

or sitting on a couch eating snacks and being lost in technology like this

While there is always room for more then one type of thing in life, which one would you choose for your children? Can you see habits being formed? Lets get our youth active and loving life long fitness so they dont have as many heealth risks as our generations. Who knows what they can accomplish by going outside and getting their exercise, the skys the limit. Maybe they will look like this: Sorry video isnt working today, click link below:

http://www.youtube.com/user/1989zaki

You cant learn that on a smart phone….