MTS of the Week: Cable Stork Row

Hi Everyone,
I hope you had a great weekend.

The movement of the week is the cable stork row. This is a great exercise that will challenge your balance, hip and core stability, as well as the postural muscles of the upper back.

Give it a try, enjoy, and leave any comments or questions if you like it.

Scott

This Makes me sick!!

I hope you had a great Memorial Day weekend. I just got back from a great weekend of camping in Crooked River state park in St. Mary, GA.

For the most part we had pretty good weather, but with a little rain and dampness in the air it made me think of all the things that make me sick this time of year. I was reminded of this article I read a while back from Shape.com. As I have mentioned in the past prevention is the key!

Enjoy!
Scott


Looking to stay healthy this summer? Load up on antioxidants—a.k.a. substances found in fruits, veggies and other healthy foods that help protect against free radicals (harmful molecules from broken-down foods, smoke and pollutants).

Here's how it works: Free radicals are released during the process of oxidation, which is when cells in the body die and are replaced by new, healthy cells. Sounds simple enough, right? Well, sort of. These "free radical" cells are actually missing an important molecule, which causes them to attach themselves to healthy cells and attack them, causing a chain reaction. The result can make you sick for the short-term (colds, flu, etc.) and potentially, the long-term (they may contribute to heart problems, cancer, Alzheimer's and other diseases).

Enter antioxidants from healthy foods, which prevent free radicals from causing a chain reaction of damaging cells (and making you sick). Think of these antioxidants—including beta-carotene, lutein, lycopene, selenium, and vitamins A, C and E—as your natural defenders, shielding healthy cells from being attacked. So what healthy foods should you be eating? Here's what to stock up on next time you hit the grocery store.

ANTIOXIDANT FRUITS
Antioxidant fruits include berries, citrus fruits and even dried fruits like apricots, prunes and raisins—all of which play a key role in protecting your body and maintaining a strong immune system. Keep these antioxidant fruits on hand to maintain a healthy diet and avoid getting sick this winter.

* Apricots
* Apples
* Berries
* Grapes
* Pomegranate
* Oranges
* Grapefruit
* Cantaloupe
* Kiwi
* Mangoes
* Bananas
* Peaches
* Plums
* Nectarines
* Tomatoes
* Watermelon
* Raisins

ANTIOXIDANT VEGETABLES
Ditch the sandwich and pack a salad for lunch for a mid-day meal packed with healthy antioxidants. Warning: Heating vegetables can reduce their nutritional benefits, so your best bet is to go raw. Bored with salads? Make healthy breakfast shakes with carrots and some of your favorite fruits to start the day with a healthy dose of antioxidants that you can literally sip on your way to work.

* Artichokes
* Asparagus
* Beets
* Broccoli
* Carrots
* Corn
* Green Peppers
* Kale
* Red Cabbage
* Sweet Potatoes

ANTIOXIDANT NUTS/SEEDS/GRAINS
On the go? Toss some sunflower seeds or nuts in a bag for a quick dose of healthy antioxidants. Another option: Make an avocado, tuna or lean-meat sandwich using whole-grain bread.

* Sunflower Seeds
* Hazelnuts
* Pecans
* Walnuts
* Whole grains

ANTIOXIDANT PROTEINS
Zinc and selenium, much like the healthy antioxidants in fruits and vegetables, help guard against free radicals. Just don't overdo it, since some proteins (like red meat) can be high in fat. Vegetarian? No problem. Pinto beans and kidney beans are both excellent antioxidant foods that will protect your cells.

* Oysters
* Red Meat
* Poultry
* Beans
* Tuna

Exercise should be FUN and FUNctional

Hey Everybody,
Well, down here is Florida Spring is already heating up into Summer. Here is a short video I made for you to show you that exercise can be fun and refreshing at the same time.

Exercise should always be FUN and FUNctional!!

Enjoy,
Scott

P.S. If the whole video does not appear below, click on this link.
Burpee Video

Friday Fun-day with Kettle Bells

Hi Everyone,
Today I have a short video for you. This was our "finisher" for our Friday workout. We performed kettle bell suicide rows, followed by kettle bell swing through CJ's.
Enjoy
Scott

"Never Stop Learning"

Hey Everyone,
A group of Gainesville Health and Fitness personal trainers took part in a Power Plate Acceleration Training workshop.

Here is the short video...... Can you spot me?

MTS of the Week- Friday's 50-10-5 Interval workout

Happy Friday everyone,
Lets wrap up this busy, productive week with a killer interval workout!!

Today I did another 50-10-5 interval routine. (50 seconds work, 10 seconds rest, 5 exercises). Again, if you don't have WorkOut Muse, be sure you have a countdown timer to keep you on pace.

As always, begin your training session with a good full body Dynamic warm-up.

1. Box jumps (24 inch)
2. Single arm Kettle bell swings (change hands in mid air)
3. Barbell push press
4. Cable rope saw
5. Dumbbell lunge with bicep curl

Repeat through this 4 times, totaling 20 minutes of work.

Finish with a 1000 meter Concept Row for time!!

Have fun and have an incredible weekend!!
Scott

MTS of the Week: 50-10-5 Post- Easter Circuit

Hey Everyone,
For those of you who celebrate Easter, I hope you had a wonderful Easter weekend, filled with friends, family and sweet goodies. Yes, I said sweet goodies! Easter only comes once a year so we should all enjoy the sweets that come with it..... as always with moderation of course.

I had an incredibly relaxing weekend at the beach with my family, but now that Easter is over it is time to get cranking again, so here is my Monday workout. It is a 50-10-5 circuit (50 seconds work, 10 seconds rest, 5 exercises) that I cranked out with Workout Muse loaded in the Ipod. For those of you that haven't tried out Workout Muse yet, just be sure that you have a stop watch set to 50 seconds and have fun!

1. Long arm sit ups with a body bar
2. Kettle bell (or dumbbell) plank rows
3. Lunges with Medicine ball rotational reaches
4. Kettle bell Cleans -> push/ press (or dumbbells)
5. Heavy rope slams (or medicine ball slams)

Repeat this for 4 rounds or a total of 20 minutes.

This is an intense interval circuit!!
Enjoy,
Scott