Are You Ready?

We are getting ready to kick off our September 10 – October 7 boot camp this Saturday.
If you haven’t signed up yet we still have some spots available here
or call my cell 973 570 0200 for more information.

If you use coupon code LABORDAYSALE you will save 20% off your purchase, discount offer expires 9/6/11.

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In the mean time here is a exercise routine you can do at home by yourself or with friends.
The 5 minute video summary will show you three levels of difficulty for every exercise. The follow along 20 minute audio track will tell you when to start and stop every exercise. You can listen to it on your computer or you can download to your mobile device to take it with you.

It doesn’t get any easier than this. You can do this routine in your office by yourself or your backyard with friends.

Download your follow along audio track here http://budurl.com/mp3pushups

Firmer Forearms

Essential exercises that will get you on your way to forearms of steel.

Every time you wear a short-sleeve shirt, you show them off. And when you shake hands, open a door, or carry a box, you rely on their strength. So shouldn’t you make sure your forearms are strong as can be, ready to take on any task you throw their way?

Yes, you should. And with these exercises, you can give your forearms a little boost to get firmer, stronger, and more able to help you do those things that come your way each and every day.

Hang and Shake: Hang from a chin-up bar with both hands. After a few seconds, release your right hand from the bar and hang using only your left hand. During this time, shake your right hand to prepare the right forearm to get back to work. Return your right hand to the bar and release your left hand. Shake out your left arm for a few seconds and return it to the bar. Repeat as many times as you can.

Palms Up Wrist Curl: Holding a barbell securely with both hands, get on your knees beside a weight bench and rest the back of your forearms on the bench, allowing your wrist and hands to hang over the edge of the bench with your hands facing the ceiling. With your hands approximately 16 inches from one another, lower the bar as far as possible and then raise it as high as possible, relying on your wrists for the movement. Repeat 10 to 15 times and perform three sets. For a less stable option, use dumbbells instead of a barbell.

Palms Down Wrist Curl: Start in the same position as with the palms up wrist curl. However, instead of facing your hands toward the ceiling, have your palms facing the ground. As with the palms up wrist curl, begin by lowering the bar as far as possible. Then, raise the bar as high as possible, using only your wrist to move the bar up and down and keeping your forearms still on the weight bench. Perform three sets of 10 to 15 reps.

Wrist Flippers: In a standing position, hold a dumbbell at waist level in both of your hands. Start with your palms facing the ceiling and your elbows almost touching your side. Then, flip both of your wrists at the same time, causing your palms to turn down toward the floor. Slowly repeat this motion 10 times, rest, and repeat for two more sets.

Reverse Curl: Standing up, hold a weighted barbell with your hands shoulder-width apart and your arms extended straight down. With an overhand grip on the bar, slowly raise the barbell to your chest. Return to your starting position and repeat for three sets of 10 to 15 reps.

Behind the Back Curls: Have someone hand you a barbell behind your back as you stand up straight. Hold the barbell with an overhand grip and start with your arms fully extended down. Using your wrists, curl the barbell toward the ceiling as high as possible, careful to keep your arm still. Return to the starting position and repeat 10 times for three repetitions.

Squeeze the Ball: For this exercise, all you need is a tennis ball or a racquetball. Simply grab the ball in one hand and squeeze. As you perform the exercise, try to squeeze the ball in slow, controlled movements. After 15 or 20 repetitions, swap hands. Try to perform three to five sets.

*For a more challenging workout, weight can be added to exercises using barbells.

Forearm Strength = Full Body Strength.

Since strong forearms are required to complete many exercises meant to strengthen the back and other body parts, firm forearms are necessary for anyone who wants maximum overall body strength.

 

Exercising under Pressure

Tips to keep you safe while exercising with high blood pressure.

Consisting of two numbers, your blood pressure is a measure of how hard your blood pushes against your arteries when your heart is beating (this is the top number, systolic blood pressure) and when it is resting (the bottom number, or diastolic blood pressure). Ideally, your blood pressure should not exceed 120/80 millimeters of mercury while resting. If you live with high blood pressure, you may fear exercise, as lifting weights, running, swimming, and other activities can temporarily raise your blood pressure. However, having high blood pressure isn’t a license to stay out of the gym.

Here’s what you should know to exercise safely, even if your blood pressure isn’t in tip-top shape.

Start Easy

Afraid of pushing yourself too hard too fast? There’s nothing wrong with a little caution – especially if you’re planning to exercise with a pre-existing condition, such as high blood pressure. Instead of going full force at the gym and then running three miles to get home, start out with a short walk, a light jog, or a gentle workout in the gym.

As you begin to know how your body responds to exercise, you can push yourself a little harder and longer. Just be careful. Unless you take other active steps to keep your blood pressure in check, you could suffer a sudden spike in blood pressure that could be extremely dangerous.

Don’t Stress

To get the maximum benefits of exercise, you’ll need to stress your body. However, you should be careful to avoid exercises that put sudden and intense exertion if you have high blood pressure. Some of these exercises include heavy weight lifting, push-ups, pull-ups, and even strenuous digging in your yard.

Already in pretty good shape? Been exercising a while in an effort to improve your high blood pressure? Your body should be prepared to withstand the added stress of intense exercises. But before launching into these strenuous and demanding exercises, speak with your physician or an exercise professional to ensure your safety.

Make It Routine

Want to put yourself at risk for dangerous surges in blood pressure at the gym? Then only go every once in a while, and work out as hard as you can. Prefer to keep your blood pressure in check and help it improve? Then you’ll need to get to the gym at least three times a week for 30 minutes at a time.

Have lots of life to take care of and feel the urge to skip out on your workout here and there? Fight the temptation! With each visit to your local gym, you burn off calories and help your heart beat better. And when your heart is working as it should, your heart requires less effort to push blood throughout your body. Ultimately, this leads to something you’d love to achieve: lowered blood pressure!

Side Order of Healthy

Determined to get your blood pressure under control? If you’ve dedicated yourself to regular exercise, you’ve already taken a giant leap toward your good health. But you can’t just stop with working out. You’ll need to make some changes with what you put in your mouth on a daily basis.

Enjoy piling salt on your foods every chance you get? You’re going to have to put an end to that. Instead of salt-ridden potted meats and French fries, add in more fresh fruits and vegetables to your diet. You’ll also want to go with water more often than any other beverage, add some fiber to your plate, and if you’ve got to eat canned fruits, get the ones that are packaged in their own natural juice.