Volleyball Team Training Program Now For Sale!

You know your High School Volleyball Team needs a strength training program. But do you know where to get one from someone you trust?  The owner of Jtab Training, Joey Taraborelli, is not only a Certified Strength and Conditioning Specialist (CSCS) (known as the Gold Standard Certification in Strength and Conditioning), but also was an All State High School Volleyball player, and 1st Team All Southeast and All Conference Collegiate Volleyball player, and High School Coach.  What's the benefits of choosing someone who not only can design proper training programs but knows your sport inside and out?  You get someone someone that was in the “trenches” in your sport,  and knows what it takes to get strong and stay safe during your season. 

I have a great and simple (simple doesn’t mean easy, it means simple to execute and straightforward) program designed specifically for High School Volleyball athletes.  I created it to run as a rotation 3 day program (with a 4th day optional for extra hypertrophy work) over the course of 3 months.  It is a program that can either be done in a strength gym (if your school offers one) or can be done in most commercial gyms.  It works on each individual player's strength and comfort level, as they are in charge of increase weight on the main lifts and assessor lifts throughout their season.  

Included in the package are  videos for all exercises and warm up drills (both male and female athletes demonstrating), so each player can see how to properly execute every drill. This 3 month program is designed specifically for off-season and pre-season.  For the season I will be creating another template so they can stay strong, yet not be too tired for their games.  

To come train with me in person for those 3 months would cost you an assessment fee of $60 (which I would be glad to assess any RI H.S. volleyball player first before they start) and $110/month for each player.  While nothing beats training with me in person (so I can monitor their form every set), I understand that some kids can not make it down to E.G./N.K. 3-4 times a week consistently.  That is why I am offering this as a 3 month package to take to your own gym.  

Prices are as follows: $150 ($50/month for 3 months) for the program per team.  I will be available to that athlete for questions regarding their training during the program.

At Home Strength and Fat Burning Exercises

Today we're all about bringing it back to the basics. We're talking squats and pushups. You may be thinking to yourself, "I already know how to do those, why are you bringing them up?" Because they work! There's a reason they've been and stayed popular for so long and that is because they are easy, effective and almost everyone has the ability to do them without any extra equipment. 

If you're looking for something to start getting you back in summer shape, that's what we're bringing to you today. We're breaking down these 2 basic exercises and showing you how you can increase their difficulty as well as turn them into fat burning workouts.

Flashback Friday: Back Sequence

Today we're bringing back an oldie but a goodie - a full back sequence designed to work your shoulders and back for posture, toning and tightening. While it may be rainy and cold today, don't let this weather fool you. Tank top season is around the corner and there's no better way to take advantage of that than by working your upper back.

In addition, these back exercises will help strengthen your posture which may have taken a hit from a long winter of sitting at a desk or huddled on the couch. Enjoy!

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Today's move of the week is all about bringing sexy back. It's tank top season and it's all about making sure your back and shoulders look strong and sexy in them. The three moves in today's sequence work your upper back, focusing your posture by toning and tightening.

Tips to Keep in Mind:

- Lay flat on your stomach
- Squeeze between your shoulder blades
- Keep your core tight

What Kind of Exercise REALLY Changes the Body?

Sometimes you have to do things that are not in your wheelhouse to get the results you want. With summer right around the corner, results are something all of us are focused on. Well, maybe not all of us.  Don’t care about body composition results and looking good for the Summer?  Then stop reading now and carry on......                          

OK, if you’re still reading you want to change. The time has passed where you say you're going to do it and nothing happens. You REALLY WANT TO THIS TIME.  Well, you are at the right place.  Today I'm breaking down the best approach to get this done. Take note, this is not the list of what you “like” to do, but what actually works - there is probably a BIG difference.  This list would normally start off with the first 3 things being NUTRITION, NUTRITION, NUTRITION. You can't change your body without changing your nutrition. However, today we are going to bypass that, as we dove deeper into that last week. So take a few minutes and check out that blog. Go ahead, I'll wait....

OK, you're back! So, after a solid lower calorie/higher nutrient diet, the list looks like this:

1. Heavy resistance training.  High weight for lower reps (in the 1-5 range).  I can not express this ENOUGH.  When you cut calories to lose fat, your body will start losing muscle mass.  That is a critical error in most people’s approach to fat loss.  As we age, we are already losing muscle at an alarming rate, UNLESS you train to keep muscle.  My friend Tony Gentilcore says “what makes muscle, keeps muscle”.  He means that lifting to always try to “gain” muscle, especially while on a reduced calorie diet,  will help you keep the muscle you have and possibly even gain some new muscle.  That is a good thing for body composition (remember, this list is not what you “think” you should be doing, but what you SHOULD be doing for proper recomposition.)  Heavy resistance training also encourages bones to strengthen and possibly even add some bone mass over time.  
2. Hypertrophy training.  Lower weight for higher reps (in the 5-12 range).  OK, now that you got a heavy lift in to encourage bone health and muscle strength, now is the time to tap into that strength and use it for slightly higher reps and higher sets.  This will do two-fold. A) It will add some nice mass to the muscles that you just worked. This will, in turn, make you look leaner and thinner, yet have some muscle on your frame. B) Burn those calories by doing the reps in a circuit fashion.  Done correctly (Jtab training will show you how to) this leads to enough cardio conditioning while still building or keeping muscle that you will see fat loss changes even after only a few sessions.  
3. Sprint/ropes/sled/bike sprint work.  This could be timed work or rep work (do six 5-10 second sprints, etc).  1 or 2 days a week should be plenty, unless your nutrition is AWFUL (which it should be if you did the nutrition work we mentioned at the top of this blog first).  Rope work usually is timed for 10-40 seconds of work with a minute break and repeat.  Usually 5-30 minutes is all you need for this “all out” work. Or do what you can handle before you get sloppy and start working less intensely.  
4. General movement “work”.  Yes, just be more “active”.  Go walk around stores, light hikes, park further away from the entrance of stores/grocery stores, clean house, walk around the neighborhood.  Do light activities that you ENJOY!  As long as the other 3 (again the amount of time you should devote to each is dependent on diet and nutrition) are done intensely, you can just do what you enjoy doing. 

There you go, and easy recipe to follow that may hard to execute week in, week out.  Maybe people find that having accountability helps them keep to this schedule so they don't fall off the wagon and start seeing results before the warm weather hits. If this sounds like, reach out to Jtab Training today to set up your first appointment and see how we can help you change your body correctly!

Convenient AND Healthy?

We live in a day and age where convenience is KING and time is of the essence.  If it takes more than a few seconds we “can’t” wait for it.  Our internet has gone from dial up (taking upwards of 10 minutes to get “online”, but now, if it takes longer than 15 seconds we start yelling at the computer!  To make matters worse nutrition has gone the same way.  Not many people have time (or patience) to prepare complete “healthy” lunches and breakfasts that take 5-25 minutes. While this doesn't seem like a big chunk of time, for many this is more than they can spare.

This shift if our culture has put a damper on our health, as quick “fast food” options are usually less desirable for our optimal health. Often times fast food options are high in sodium, high in fat, and VERY high in calories.  If you are watching what you put in your nutrition plan, you know that these are usually not the traits you look for in "healthy" foods. When look to lose weight, improve health, or simply lead a healthy lifestyle, than low calorie/high nutrient/clean calories should be the top of the list.  It is usually hard to find that in a convenient “package”.

Enter Purium’s Core 3 (or even just 2 of the 3).  Let me explain.  Most people think a salad is the epitome of quick convenient healthy nutrition.  There are many pitfalls in this.  First unless you put good quality protein source (whether that's vegan based like beans, or meat based like organic chicken or beef), you are still only getting a lot of carbs without the need protein.  Second, if you can only get down a salad with tons of dressing on it, you've now bumped up the calories so high that you've negated any healthy benefits in the first place. 

Purium’s CORE 3 is a combo of high quality protein, high quality veggie/phytonutrient shake and the highest ORAC value fruit drink.  When taken in the same day you get most of your veggie nutrition you need for the day, ALL of your fruit intake you need for the day and a good serving of protein that you need for each day.  

Power Shake- phytonutrients, greens, veggies, antioxidants, low sugar, low calorie, high nutrients, gluten free, organic

Super 23 Aminos- vegan protein source, high amino content, non-dairy, non-soy, physicians desk reference product, high protein

Apothe Cherry- tart cherry juice, 10 servings of fruit (half serving is all your fruit requirement for day!), no pesticides, natural sleep aid (melatonin found NATURALLY in Tart Cherries), super high antioxidants, 7,000 ORAC value per full serving

My recommendation is to drink a Power Shake and have 3-5 Amino tablets for a complete “fast food” quick breakfast or lunch.  This will give you all the green power you need and all the protein without the high calories you need for a complete meal.  If you need something to chew on while having this shake and tablets add in 3-6 almonds(depending on calorie needs) for a crunch and chew and some good fat, more fiber and even more protein.

So now there are no excuses for eating healthy on the go or in a time crunch! For more information or to place an order email Joey at jtabtraining@gmail.com.

Jtab’s Best Exercises for Volleyball Players

Last week we went over why volleyball players should not only be lifting, but be lifting some heavy weights (progressively).  Today we want to cover some of the more beneficial lifts to increase your vertical (‘cause what volleyball player doesn’t want to jump higher?) and get a stronger swing.  I am going to give you my top 5 weight exercises for volleyball.  

1. Trap Bar Deadlifts- probably the best overall bang for your buck this lift is perfect increasing your vertical.  It teaches you that great starting position to “create” your blocking vertical.  It also decreases lower back strain by utilizing the higher handles and neutral handle position.  This is your main lift for strength, so it makes sense to do these with heavy weights for low reps most of the time. Once in awhile pepper (see what I did there?) in some lighter weight for high reps to get that crazy hamstring/glute pump!  

2. Bulgarian or Rear Foot Elevated Split Squats - This is the best quad builder for increasing your vertical, plus it’s really safe for those that want to avoid spinal loading (by not having a bar on your shoulders).  It also incorporates a single leg training which will help strengthen each leg individually, leading to less imbalance.  We know as volleyball players your dominant leg (the one opposite your hitting arm) gets taxed more from the approach take-off.  Strengthening your legs individually will lessen your chance of injuries that occur from a one-sided dominant sport.  Since this is your main “quad” exercise it should be done with medium weight for lower reps.  On occasion you can switch it up and do high rep sets to really burn those quads and glutes!  

3. One arm Push Press- Keeping with the single side work from #2, this is an upper body focused single arm overhead press.  Again, most volleyball players are one side dominant, leading to imbalances and injuries.  Work each arm individually so you can’t cheat with your dominant arm (like you may do using a barbell).  These can be done with high/medium weight and low/medium reps.  

4. Face Pulls- Volleyball players are front side dominant and need to build lots of strength posteriorly to stay balanced.  Face pulls are one of the best for strengthening the back of the shoulders and upper back.  These can be done using a pulley/cable machine, TRX suspension straps, or with bands.  High reps work great for this exercise.  Done religiously they will keep those shoulders healthy for years of great swinging!  

5. One Arm DB Rows- The old/new adage of strength coaches is “more pulling than pushing” so we are including another “pull”, the One Arm Row.  This is one of the most classic exercises and is also great for volleyball players to strengthen that posterior.  Coupled with face pulls you hit all the angles needed for strengthening the back of your shoulders.  These can be done for heavy/low reps or light/high reps but make sure only one of pulling exercise is used for heavy/low reps to build a good base of strength.  When wanting to switch it it up, it's best to use these for heavy/low reps and face pulls after for light/high reps.  

Volleyball and Lifting = Pair made for the stars

I’m a volleyball player. I’m also a Certified Strength Coach(CSCS) and I like to lift heavy weights.  There is still a stigma in the volleyball community that these two activities don't normally go together.  I’m here today to talk about how they can co-exist and help volleyball players get to the next level in their play. 

I started lifting weights seriously in college, while playing for a top level College Club Team (Volleyball is still growing in the NCAA space).  Proper weight lifting helped me be able to compete with the taller, stronger players around the country I had to go up against.  

The game of volleyball is an explosive game.  It requires big jumps to block, an aggressive approach to attack and quick reactions in the back court on defense.  Strength training happens to train your body and muscles in the same manner.  Strength is defined by “the maximal force that a muscle or muscle group can generate at a specified velocity”* .  Power is defined as “time rate of doing work”*.  By this conclusion, explosive movements on the volleyball court are generated by increasing power.  Power comes from strength and the stronger you are the more powerful you are.  By strength training, this translates to a higher blocking jump, higher approach and an even quicker “push-off” to go get a ball on defense.  The ability to generate power in a fast motion is what people refer to as “quickness”.  

Now, how does strength training really transfer to the court?  Let’s take a squat - one of the first exercise people think of when they think of training for volleyball (I’d argue it’s the deadlift that gets you higher off the ground but that’s another article topic).  Getting stronger through a Goblet Dumbbell Squat (see the video below) will teach your body to transform power to be used on the court. 

The heavier the dumbbell, the more your body has to create drive downward into the ground to finish the squat motion.  The stronger you get, the more “power” you can push down into the ground to lift your body (plus the dumbbell) up to the end position.  This new “power” drive can now translate into a higher vertical jump and, even more importantly, a more efficient jump.  You will be able to jump more times without tiring due to your increase in strength.  Strength is what makes you able to last and keep jumping as high during the 3rd, 4th, 5th sets, not “cardio” or conditioning.  

The next volleyball and strength blog will focus on the best bang for your buck exercises to increase your vertical.           

* Essentials of Strength Training and Conditioning

Move of the Week: Squat to Push Press

At Jtab Training we're all about moves that work multiple areas of the body at once. This all-in-one powerhouse will help get your heart pumping, blood flowing and fat burning. In addition to building all over muscle, by working some of the largest muscles in your body, it becomes a great cardio workout as well. So grab some light, to medium, dumbbells and get going!

Jtab Tip: Stop the Pain From Shoveling

Shoveled lots this weekend? Well, we're guessing you used the same side and hand to do it, right?  And now you're feeling the effects today? Well that oblique is overworked and need to re-fire the other side oblique. Hold a heavy Dumbbell, Kettlebell , or whatever you have in the house house on same side that you shoveled with to get the other side firing up. Check out the video below to learn more!

Going Beyond The Basics

Everywhere you look there is new nutrition info out there.  Some complex, some simple.  But at JTab, we believe that good nutrition goes beyond just eating your fruits and vegetables (although those are great places to start!) This week we go a little deeper and dive into some of the things that may be affecting your weight and body composition beyond the obvious.

1. HORMONES:  And we’re not just talking the typical male/female hormones. Food effects your hormones and hormones effects your nutrition.  One example is sugar.  We can all safely say excess sugar isn’t the healthiest thing in the world, correct?  Sugar also creates inflammation and stress in your body and thus makes your cortisol hormone go bonkers.  Cortisol then creates havoc on your body, killing your sleep, your mood, etc.  Choose foods that help your hormones balance out, and your body will be more in balance, you will see your health skyrocket, and you will feel amazing.  
2. Blood sugar spiking:  Bananas.  They are either the devil or to be worshipped.  Most science still says when you eat a high sugar food item (like a banana) alone, your blood sugar spikes causing a havoc on your body.  You must pair these high sugar food with either a fat or protein (think peanut butter on a banana).  This slows down the absorption of the sugar in the banana so your body doesn’t go crazy.  
3. More hormone talk:  Men, and to a lesser degree women, should be looking to add more testosterone optimizing foods (such as brazil/macadamia nuts, eggs, grass fed beef, etc.).  Optimizing your hormones (the ones you are supposed to have but modern life decreases) will create a more favorable body composition and help your health considerably.  Plastics, air fresheners, receipts, scented candles, and most skin care products all have estrogen mimicking properties that can keep you from having optimal hormones and feeling your best.  Again, optimal was the key word, so don’t stress over every little thing. Try to steer clear as much as possible to keep hormones under control. 
4. Organic:  I know this gets thrown around in talk like a rag doll, but to optimize your health, hormones, and body, you should be looking to add more organic foods as you can.  There is a great list to go by called the “Dirty Dozen/Clean 15”.  When purchasing the foods/produce on the dirty dozen list, try to be organic as much as possible.  Meats (if you eat meat) should be purchased as organic as possible, and if you can’t buy organic meats, try to get the LEANEST cuts available to you.  The extra hormones from raising are stored in the fats.  A good rule of thumb is a food with a thick outer peel that you don’t eat (think a banana) probably doesn’t have to be organic.
5. Timing:  There is lots of talk about nutrient timing.  My thoughts are, as long as you get the correct calories for your body and activity level, timing is less important.  The idea here is to think smart and plan ahead. Having a heavy carbohydrate meal in the morning can lead to be exhausted mid day.  If you are required to have lots of energy mid day, think about high protein/high fats (the good kind) foods such as eggs, avocados, or greens. And, what about the class “3 square meals a day”. Is that the best rule of thumb? No! See how your energy levels are day in and out and tweak accordingly. Eat to fuel your body and stay energized, not just because you feel like you “have” to eat. 

Captain Obvious Nutrition: 5 Tips You Already Know But Aren't Doing

Nutrition is one of the most talked about subjects between people.  It seems like everywhere you turn people are doing a crazy diet or giving their own nutrition advice to make sure everyone around them knows (Hey, did you know I’m doing paleo right now?).  With all of the fad diets going around out there, I thought it would be best to bring it back to the basics. Sometimes, striping everything down to the tried and true nutrition facts we’ve always know is the best way to start:

1. Get enough protein from quality sources.  If you are lifting and/or trying to change your body composition it is important to eat enough protein.  It fills you up better than carbs, helps with recovery from workouts and helps with changing body composition.  
2. Eat/drink your VEGGIES!  I don’t want to say an amount of servings specifically (as that can verify by person) but you should be including them in as much as possible.  Don’t like veggies?  Then drink them, but get them in.  There are plenty of great tasting veggie powders nowadays.  No excuses.  The list of how greens/veggies help your health is immense.  
3. When trying to change your body composition (i.e. gain muscle, lower fat), it has been proven that a lower carbohydrate intake is best overall.  Try to cut out the breads and pastas, and when you do eat carbs, keep them in the form of veggies.  
4. Fats have the highest calorie per gram content out of the 3 main macronutrients.  Fats have 9 calories while protein AND carbs each have 4 calories per gram.  Do I even have to mention you should limit your fats to try to change body composition and reduce body fat?
5. Tip #5 should be #1 but it’s not as “sexy”.  DRINK LOTS AND LOTS OF WATER!  DRINK MORE THAN YOU THINK YOU SHOULD!  That is probably the best thing you can do to start eating healthier.  The more water you drink, the less hungry you will be, and the less you will snack on empty calories.  Water is also vital for many functions.    

Additional Tip:  Obviously very important to know what foods are high in carbs, which ones are high in protein and which ones are high in fats.  Some for example an egg are high in 2 of the 3.  Eggs are lots of protein but also high in fats (although in this case, it’s a good kind of fat).  Cheese is another example.  Cheese is high in protein yet very high in fat.  Grass fed beef is very high in protein but also very high in fat making it a good protein source but also very high calorie food.  Lean chicken is high in protein and fairly low in fat making it a good choice for a high protein food with lower calories.  

New Year Fat Loss Workout

Welcome back and Happy New Year! Right now we know everybody is focused on getting back in shape after the holiday season. If you did overindulge a little don't worry! Today we've got an at home, full body, fat burning workout designed to help you get your metabolism going. These moves can be done at home, without any weights, so no excuses! Get up and get moving, to start rocking your body in 2017.

Do this entire circut 3 times with 10 reps for each move.

Move of the Week: Plank Variations

Anyone that has ever exercised, or knows anyone that exercises, knows that planks are one of the best all over body workouts. They rock your core, arms and legs in one fell swoop. However, holding a plank for 60 seconds or more can get really boring, and instead of feeling like a good all over workout, they can start to feel like a chore.

Today we've got the cure for plank ADD. The multiple variations in this video will help you maximize your plank workout while combating the boredom that comes with holding a plank for a long time. So, get out there and get planking.

Jtab December Challenge - Glutes and Core

Just because it's the holiday season, doesn't mean you should let yourself go. In between the holiday eating and parties, jump on into our December challenge to keep your muscles firing and burning calories all month long. First, check out the video below to learn the proper form, then be sure to visit our Facebook page each day for a new challenge. Everybody get out there and get going!

Move of the Week: Thanksgiving Day Stretches

Thanksgiving is right around the corner, and while we are all excited for that delicious dinner, we all know how we're going to feel afterwards. Our stomachs are full, and our backs and hips ache from sitting in chairs all day. Today, our Move of the Week features a series of stretches that you can do right in your chair (or on the couch before your tryptophan coma) that will help open up your hips, stretch out your back and get your glutes firing. So, enjoy your Thanksgiving dinner, but get at least a little movement in your day to help prevent those post dinner pains.

A Holistic Approach to Healthy

Here at Jtab Training we believe the healthy extends beyond the gym. We talk a lot about working out and eating right (If you haven't heard Joey talk about Purium yet, you will!). However, a lot times, products we use in our daily lives (like skin care and cleaning products) can be contributing to poor health as well. It's not just about eating healthy and working out. Being healthy means integrating healthy habits and behavior in all aspects of our lives.

But don't be scared! Today our blog features a guest blogger Sherri, from Pure Haven, is helping us see how the products we use everyday CAN be safe, inexpensive and actually work! 

And don't forget to join the Jtab Training Crew and Sherri from Pure Haven to learn more about the gym, natural products and get a little taste of Purium (we told you you'd hear more about it soon!) at Jtab Training's Wellness day THIS Saturday (11/19) from 1:30-4:30pm!

Good news…

Because let’s face it, we all could use it right now! I’m going to ease one little anxiety that you’ve probably pushed way down to the bottom of your worry list, maybe you're trying not to think about because it’s too upsetting, or you just don’t have the time, money, energy or the right information to know how to fix it. I’m talking about how you long to feel confident that the products you and your family use are safe, not just guessing & convincing yourself…“well I bought it at Whole Foods so it must be ok” or “it says it’s natural so at least I’m trying”!  I’m talking about actually knowing that your stuff is safe. I always thought mine was, and whoa was I wrong. Now listen, I know you’re sick about hearing how everything is bad for you. There’s always a new article or research study telling you that everything you're doing is wrong. It’s enough to make you crazy really. You’ve got enough to worry about without stressing about those nasty, toxic chemicals that are lurking in your home and beauty products. So let me ease your mind and empower you with some info about the good stuff! 

• Pure Haven Essentials is all good stuff. Only good stuff. Non-toxic, safe, and free of harmful chemicals. Safety, quality, and effectiveness is the Pure Haven way.  Products for your home, children, skin, hair, body, and beauty needs, as well as the highest quality essential oils…all made locally here in RI, in our USDA certified organic facility. (Read more about our Product Excellence, safety, and quality standards).
• It’s easier than you think to be an ingredient detective when you’re shopping. You’ve learned to read food labels to meet your nutrition needs. You can do the same for your home and personal care products. This Ingredients to Avoid list is a great tool that lays out all of the worst offenders on the toxic charts. Simply bring it with you shopping, avoid the ingredients listed, and you’re on the right path to reducing toxins in your home.
• You don’t have to do it all at once. Change doesn’t have to be overwhelming. Start simple. What are the products you use absolutely every single day? Shampoo, soap, deodorant, toothpaste… Think about the difference you can make in your health just by switching out a couple of products that you use constantly. You can add things gradually. No need to do a mass overhaul unless you're truly on a mission.
• You can arm yourself with knowledge. Knowing what to avoid, why, and the impact small changes can make are the keys to a healthier you, a healthier home, and even a healthier planet. The Pure Haven Essentials website , and your local consultant are great sources of information.
• Pure Haven Essentials Independent Consultants are here for you for any question or need you might have. We can help you decide where to start, give product advice, help with orders or any customer service needs, provide some tips and tricks, or even be your personal shopper so you don’t have to even think about what gift to get! Every one of us is a small business owner, so by shopping through an independent consultant, you are supporting small business and helping families achieve their goals and dreams. Now that’s some good karma! 
• You can shop right online, and your products will be shipped in just a couple of days. We’ve always got a monthly freebie with a $95+ order, and there’s even more opportunities for free and discounted products if you place a larger group order!
• You contact me anytime for more info on products, shopping, hosting a party or group order, or to inquire about our $99 business opportunity. Browse my website , email me at sherri9279@gmail.com, or call/text me at 401-447-6635.

The good news is that Pure Haven Essentials is a safe, effective choice you never have to second-guess, stress or worry about. We’re in the business of doing good, and we’re all about making your world, your home and our world together a safer place to be. Doesn’t that just give you the warm fuzzies? Spread a little love and tell a friend about Pure Haven today!

Move of The Week: Deadlift Warmup

Whether you've been working out for years, or are just starting, today's move is a great refresher for technique. It utilizes a foam roller, which can be found at almost every gym or gym store. It's inexpensive and has a million uses so it may even be worth grabbing one for yourself at home. This warmup move helps you focus in your glutes, lats and core to ensure you're body is working how it needs to for deadlifts. Deadlifts, or single leg deadlifts, are often a move that is performed wrong which can lead to injuries. However, when performed right, deadlifts are an excellent exercise as they work more muscles than any other exercise in one shot, including upper back, lats, and legs. 

Check out video below to help get your body in proper form the next time you lift!

No Equipment Warm Up and Full Body Exercise

We're back this week and we have a series of exercises that yet again don't involve any equipment. All you need is a bench, or chair or other flat surface off the ground. 

We begin with a warm up designed to stretch out your hips and upper body all while getting them ready to work. Following the warm up is a series of pushups (a classic but always good), regular squats (again sometimes the traditional moves are the best), scalp pushups (to really work those shoulders), and split squat (get ready for screaming quads). 

Between our blog last week and this week you should now have a set of exercises to get your heartrate up and your muscles pumping all without using any gym equipment. Now, there really is no excuse to get up and get going!

No Equipment Leg Circuit

One of those people that simply loves fall? Getting outdoors as often as you can to enjoy the last legs of the beautiful weather? Today we've got a leg circuit that you can do in the backyard, park, open field or wherever you have a little bit of room.  It starts with a few good stretches to get you loose and ready to go. Then that's followed up with a circuit of squat jumps, reverse lunges, squats, side lunges and the finished with glute bridges. 

Not only will you be working your glutes, inner and outer thighs and quads for some great legs, but you'll be jacking up your heart rate for fat burn and cardio.

Move of the Week: Bi's and Tri's with Only 5lb Weights

Almost everyone has a set of light weights at home (and if you don't you can get them super cheap at a variety of places like Marshall's of 5 Below). We often think of those super light weights as great for working our shoulders with something like a fly or an overhead press. As you build up those muscles pushing large weights over your head may not be accessible so you start with the lower weight. However, when it comes to doing classic moves like Bicep or Tricep curls we immediately think that 5lb weights aren't going to do us any good unless we stand there and do 30 or 40 reps (and ain't nobody got time for that). 

Well, we're here to show you that you can get a super burn by making just a few small adjustments. Now you can work those bi's and tri's without going out to buy a whole new set of weights.