Category Archives: inspiration

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….

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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

Suicide, a view from the inside…

One young man tells his story on youtube, it changed his life for the better and maybe it can help our students and children stop bullying and realize how they treat each other. Watch below.

 

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..

Creativity! Be an Individual…Listen

How do you think he did in English Class?