Trainwithmike

Do you sit most of the day?

If you are sitting most of the day your risk for chronic health diseases increases dramatically. On top of that your muscles become tight, your posture suffers and your overall physical health deteriorates. Here are three things that you can do to counteract the ill effects of sitting: 1- walk 8,000-12,000 steps everyday. 2- do some mobility exercises everyday. 3- do some strengthening exercises that focus on extended and upright body positions 3 times per week.#excercise #sit #sitting #workouts #workouttips #excersises #tips #fitness #fitnesstips #walk #mobility

Power!

As we age not only do we lose muscle mass and strength, we also lose the ability to be explosive. Explosiveness or power is a combination of speed and strength. In older adults power is lost at a rate twice as fast as strength. Losing power as we age means slowing down and increasing the risk of falls which statistically means lowering life expectancy. So, be sure to include some power exercises in your travel routine. Here are some examples from easier to harder movements: 1- box squat jumps 2- squat jumps 3- ball slams 4- kettlebell swings #workout #workouts #boxjumps #boxjump #ball #ballslams #kettlebell #ketlebells #kettlebellworkout #kettlebellswing #squatjumps #squats #strength #power

Simple way to increase your grip strength.

The hang hold is a simple and effective exercise to increase your grip strength. Why increase your grip strength?? Not only does having more grip strength help you with everyday activities like opening jars and lifting things, it will help you improve every lift in the gym. Also, research has shown that a higher grip strength is associated with better overall health and longevity. How to do it : Grab onto a chin-up bar with an overhand grip shoulder width apart. Ribs down, pelvis tucked in to engage your core and avoid arching your upper and lower back. Engage your muscles like you’re about to pull yourself up as opposed to letting your shoulders stretch. Hold for as long as you can. Easier version : Add an elastic band for an assisted version. Attach the band to the bar and place one foot in the band and do the same as the above description. Choose the appropriate resistance based on your strength. A thicker band will make it easier to hold on. #grip #gripstrength #gripstrengthtraining #workout #workouts #hang #hanghold #fitness #fitnesstips #trainwithmike

Lesson to be learned from every injury!

Injuries suck! But every injury offers lessons to be learned. A) Ask yourself why that injury happened in the first place. Did you use too much weight? Was the exercise too hard for you? Was your technique off? Did you get enough sleep the previous nights? B) Your injury can be overcome, it will heal. Rest the injured muscle or joint and train around it not through it. Apply the required stretches, mobility work and rehab exercises necessary. Get enough sleep. Seek out professional help when needed. #injury #workout #workouts #fitness #workouttips #injuryprevention #injurypreventiontraining

Trouble walking down stairs or hills?

If you have trouble walking downstairs or downhills then you might want to focus on eccentric lower body training. Eccentric training focuses on the lowering or descending phase of exercises where the muscles are being lengthened. Focusing on this aspect of your muscle contraction can help build strength and stability in your everyday movements where your muscles are being challenged like this. Try these three exercises to build eccentric strength for going down stairs and downhill : 1- Eccentric split squats : 4-5 seconds lower phase, 1 second ascending phase. 2- step downs : 4 seconds lower phase, 1 second going back up. 3- front step downs : this is a challenging exercise so I suggest starting with a support. 3 seconds down, 1 second back up. #workout #workouts #fitness #splitsquats #splitsquat #support #strength #strengthtraining #eccentric #lowerbodyworkout #lowerbodyworkouts #lowerbody #fitnesstips

Can’t go low in your squats?

If you feel stuck and you can’t go lower in your squat it might be due to your limited ankle mobility. Check out the quick tests in this video to see if it may be your ankles and if so follow the instructions to work on improving them. #squats #squat #squatdepth #workout #workouts #fitness #excercise #squattips #squatting #workouttips #fitnesstips #warmup #excerciseguide #excercises

Training barefoot?

Ideally, training barefoot is the best option. By doing so you work on ankle and foot strength, balance and stability. In turn you will improve alignment, posture and overall strength. If barefoot training is not an option choose the flattest sole shoes. Avoid running shoes or any shoe with too much cushioning or a heel lift. Basically you want to be as close to the ground and with as much contact to the ground as possible. This allows for better use of ground forces and proprioception which ultimate creates better muscle fiber recruitment and contractions. #workout #workouts #footwear #shoes #workoutshoes #fitnessshoes #fitnesswear #gymwear #gymshoes #fitness #fitnesstip

The ab rollout!

The ab rollout with roller or wheel is an intermediate to advanced core exercise. It requires a baseline of core strength and upper body strength specifically in the lats. Set up : Starting position is on your knees, feet off the ground. Align the side of your knees with the side of your hips and shoulders. Have the roller directly under your shoulders with your arms straight at the elbow. Contract your glutes and posteriorly tilt your pelvis. Pivoting off of your knees start rolling forward to the point where you can maintain that alignment of your body and avoid your back arching. When you get to your furthest point, with your present capacity, push down into the roller and using the strength of your lats to assist you, pull yourself back to the starting position while once again maintaining your alignment and avoid sticking your bum out. Remember that rolling further out is like adding more load, so be sure to manage your distance based on your ability to keep your body aligned. You should never feel your lower back while doing this exercise. #workout #workouts #ab #abs #abroller #abroller #abrollerworkout #excercise #training #fitness #personaltrainer

Is your training program sustainable?

An important question to ask yourself when starting a training regime or a new eating habit is, can I maintain this plan over he coming weeks, months and years. If the answer is no or even doubtful then you need to reassess your program so that you can sustain it over time. Remember that consistency is the key ingredient to success for your health and fitness. If your plan is not sustainable over time then you won’t stay consistent. #workout #workouts #sustainability #consistency #consistencyiskey #health #fitness #fitnessmotivation #fitnesslife #excercise

The magic pill!

The only magic pill that exists for staying in shape is CONSISTENCY! Keep on showing up, day after day, week after week, month after month. It’s not the special program, exercise, piece of equipment or supplement. It’s about doing it when you don’t feel like it. Finding time when you don’t have any. Make it a habit like brushing your teeth and you’ll always be in shape. Tag #consistency #consistencyiskey #workout #workouts #workouttips #workouthelp #excercise #excercisedaily

Bear Crawls!

Bear crawls are a great way to strengthen your core from a full body perspective. They also work on joint mobility, good movement patterning and coordination. You can use them as a warm up, as part of your core strengthening or mixed into your conditioning program. Set up. Hands underneath your shoulders, knees bent underneath your hips. Tuck your hips and brace your core and lift your knees just slightly off the ground. Envision your back as a table filled with glasses and plates. Now start moving forward with opposite arm and leg moving simultaneously with precision and tension so as not to allow anything to fall off of your table. Try doing forward and backward crawls. Then add in lateral crawls and eventually circular crawls. Start with 3 sets of 30 seconds and work your way up to 60 seconds. #bearcrawl #bearcrawls #bearcrawling #train #trainhard #excercise #exercisetips #workout #workouts #warmup #workouttips

Front loaded vs down loaded split squats.