Exercise of the Week: Kettlebell Full Swing

The kettlebell full swing is the most basic kettlebell exercise. It is a good exercise for beginners because it is the foundation for most other kettlebell exercises. For more experienced lifters it is a great exercise for building endurance and can be used in a circuit or as "rest" between sets.

Directions:

• Standing up straight, grasp the kettlebell firmly.
• Swing the kettlebell back, between your legs and squat down.
• Jump up explosively and use your hips to propel the kettlebell upward.
• Use your arms to slow the kettlebell as it reaches the top.
• Swing the kettlebell back down into the next repetition.

Tips:

• Keep your stomach and lower back tight.

Greatest Resistance Bands on Earth?: My Bodylastics Review

Every so often the time comes when I have that itch to change things up in my training programs. Now, there are only so many exercises on this earth that one can perform, so it usually takes a new fitness product or piece of equipment to do the job. The exercises don't really change, but there's something about using a new piece of equipment that makes them much more special.


Think of it like an outfit. Your old outfits are just fine. That's not the point, though. You want to look good! Wait. The outfits you have already look good. Still not the point. We all know that there's something really special about putting on a brand new outfit. Makes you feel like this: http://www.youtube.com/watch?v=2seAJsrtIbQ&feature=related


However, there's one major difference between purchasing a new outfit and purchasing fitness equipment. To get the best equipment (and the best prices) you have to shop online. Now, the reason this presents such a problem is because equipment can be very cheaply made. A good salesman can make a piece of rubber tubing look like the best fitness product since the canonball: http://www.youtube.com/watch?v=hQqoL9V1j2k&feature=related


The truth is, I was rather nervous about purchasing my latest fitness product: Bodylastics Resistance Bands.  Why? Well, because it was a piece of rubber tubing. Ok, maybe I'm underselling it a bit. The Bodylastics Resistance Band sets are a set of fitness tubing that come in different resistance levels with carabiners that attach to a number of different objects (handles, ankle straps, etc.).


Now, I've used resistance bands before, as they're an incredibly useful tool for fitness training. They are versatile, portable and oh so colorful! However, you're somewhat limited when using traditional band-and-handle resistance bands. You can only use one or two at a time, which makes working at higher resistance levels very difficult. There are also those exercises where you fall in between resistance levels (one band is too easy while the next one up is too difficult).


So, how did I feel about Bodylastics??? Did they blow my mind??? Did they make up for the shortcomings of the traditional resistance bands???


Well, first let's take a look at What is Bodylastics?

Essentially it's a famous resistance bands workout system that you can use as an alternative to a home gym. Think of it like a portable Bowflex! The primary benefits of this system are the convenience and huge value. Let's break it down a little further...

Very Inexpensive Exercise System:
Bodylastics offers you 140 exercises, resistance bands and an exercise manual included in the package only for anywhere between which is the starting package. It's a fraction of the cost of what you will have to pay for membership fees or a home gym machine like Bowflex.

Compact and Convenient:
Because Bodylastics is very portable, you will find it very convenient to carry and travel with. With portability comes flexibility. You will never have to miss a single workout whether you are home or traveling to a different place. Combined with our Online Personal Training Program, you'll have your own gym and trainer wherever you are in the world!

Quality and Effectiveness:
On the official website, they call it the “WOW!” factor. Even though the bands look stylish and make you feel cool about owning your own home gym. However, it’s useless if it doesn’t equal results. This is where I was pleasantly surprised. Even Terrell Owens uses Bodylastics (or at least he's getting paid to say he does)!

Simple and Easy to Use:
The bands are very smooth to operate and easy to use. No guess work is involved. Simply open the pack, attach the door anchor and start shaping your physique. What I will like about resistance bands a lot is that there is no noise like free weights or machines.

A Complete Solution for All Muscle Groups:
Bodylastics feels like owning a complete home gym. You can target any of the desired body areas whether its chest, biceps, triceps, shoulders, legs, back or abs.

Lifetime Guarantee:
Bodylastics offers great support and guarantee. You get Lifetime warranty for and defects. Any damaged equipment will get replaced for free in the first 90 days. After that, you can replace a defected product for a tiny cost of $5.95 without having to pay shipping and handling.
You also get 100% health and fitness satisfaction with visible results after a consistence use for 6 weeks period.

Now that the sales pitch is over, I'll sum things up. I was truly impressed by Bodylastics. There are a lot of Resistance Band brands out there and a number of Bodylastics imposters. I have used a lot of different brands in my time and I can say with confidence that I will never buy another brand of resistance bands again (unless something better comes out!).

Click Here to Check Out Bodylastics for Yourself

Final Verdict: Bodylastics Rocks!

Grade: A

You've Got to See This!

I'm excited to announce the brand new website design for Structure Personal Fitness Training. You will notice a much cleaner and better organized layout. Additionally, I have added a section for my brand new service - Online Personal Training (more on that later in the week!).

You can take a look at the site here: http://www.structurepft.com

Boot Camp Workout of the Week

This week we performed a crazy leg workout that, no doubt, made everybody walk a little funny the next day!

Warm Up: 5 Minute Jog & 10 Minutes of Abdominal Work

Stretch: Movement & Dynamic Stretching

Circuit Training: (1 Minute Each Exercise, 10 - 15 sec. rest between exercises: Completed 2x)

1. Balance Disc Lunges (30 Seconds Each Leg)

2. Side Squats (Alternating Legs)

3. TRX Suspension Lunges (30 Seconds Each Leg)

4. Prisoner Squats

5. Resistance Band Hip Abduction Walks

6. Resistance Band Hip Adduction

7. Step Hops (1 or 2 steps at a time)

8. High Knees & Butt-Kicks

Email bryan@structurepft.com if you have questions about this workout or about any of our training programs.

Exercise of the Week: Resistance Band Lateral Raises

This exercise is designed to target the shoulders. This will not only help you get a stronger upper body (especially when lifting heavy objects), but it will help give you that defined "V" shape in your arms.

Directions:

1. Stand with one foot on the middle of the resistance band with your back straight and grasp one handle in each hand and clench your fists with your knuckles facing upward.
2. Pull the resistance band up and straight out to the side until both arms are level with your shoulders, keeping your elbows slightly bent.
3. Hold this position for a second before slowly returning to the starting position.
4. During this exercise, relax your neck and try not to hunch your shoulders to ensure that your shoulder and neck muscles are doing the work (and not your arms).

structuRECIPE: Chicken & Spinach Soup with Fresh Pesto

Ingredients

• 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
• 1/2 cup carrot or diced red bell pepper
• 1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
• 1 large clove garlic, minced
• 5 cups reduced-sodium chicken broth
• 1 1/2 teaspoons dried marjoram
• 6 ounces baby spinach, coarsely chopped
• 1 15-ounce can cannellini beans or great northern beans, rinsed
• 1/3 cup lightly packed fresh basil leaves
• Freshly ground pepper to taste
• 3/4 cup plain or herbed multigrain croutons for garnish (optional)
• 
  

Directions

• 1. Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
• 2. With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
• 3. Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
• 4. Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.

IMPORTANT EDIT...

I realized while reading my last blog entry, "Obscene on TV," that I misspelled the word waist. I wrote "waste." After the embarrassment set in I realized that I was probably too focused on how much people are wasting their money on Fitness Products they see in infomercials. So, despite my mistake, it's pretty understandable how I could make such a dopey typo.


Face-saving, done. Dignity, back again.

Obscene On TV: The Ridiculous Claims of Infomercials

Every day when I wake up I follow the same routine...

I turn on the TV to check the news, sit at the computer to check emails and eat breakfast. It's a fairly low-key routine that requires little thought or energy.

That is, until this morning...

When I stood at my way-too-big TV waiting for it to turn on, I didn't know which channel it had been left on. Whichever channel it was decided it would be a good idea to bombard viewers with infotastic informercials at 8:00AM. Now, I've seen lots of infomercials in my day. We all have. Those hour-long, obnoxiously overenthusiastic, deals that we can't seem to get enough of. But wait...there's more!

If you keep reading this blog entry, we'll even throw in more sarcasm, humor and sharp opinions of fitness infomercials!

So, what product was this informercial selling? I don't want to get in any legal trouble, so I'm not going to say which program this was. Let's just say that it rhymes with "Tip Top Tabs" and makes it seem like you can dance your way to a six-pack in a matter of weeks.

So, why did I get so moved by this infomercial? Why am I writing about this and not the Little Orange Rag That Could or the cleaning product with the magic of oxygen (because no other product on the market could possibly contain oxygen)?

Well, this one made the bold claim that you can lose three inches on your waistline in just 6 days. Yes. 6 days.

I'm going out on a limb here and calling their bluff. They also make a money-back guarantee if you don't. I'm calling their bluff again.

Let's be honest, without the assistance of one crazy diet, surgery or the loss of a limb, nobody is losing that kind of weight (or that many inches) in 6 days. Sorry, "Tip Top Tabs," I don't believe you!

I have been in the fitness business for a long time and I have seen some INCREDIBLE things happen. Just ask some of my clients and Boot Camp members. I have seen people drop 50, 60 and even 70 pounds. I've seen results in my own body over the years. One thing is in common with all of those cases - NOBODY DID IT IN 6 DAYS.

60 Days? Possibly...

Let's face it, it takes hard work, dedication and a positive attitude to develop and maintain a strong, healthy body. It's not impossible. It's VERY possible. It's just not going to happen the way those charming, good looking and very persuasive hosts tell you it will.

But, you can break it into 4 Easy Payments!!!

The sad part is that they're using a number of very calculated marketing tactics in these infomercials that make you watch it longer and eventually get you to order the product:

1. Good Looking Models
2. Unrealistically Easy Result Promises
3. Convenient Exclusion of the REAL Work (Diet & Other Exercise) that goes into getting the body you see on TV
4. Tapping into Viewers' Emotions
5. FREE Gifts (that often suck and you get whether or not you call in the next 10 minutes...speaking of...)
6. That Countdown Clock (I wonder what would happen if you waited until the time ran out)

So, once again, a company comes out with a product that will take business away from true fitness professionals who care about the health and well-being of others. The truth is...

1. Many of the viewers continue to buy fitness product after fitness product hoping for that "magic bullet" (no...not the blender...and no...not that either...). It's a never ending cycle of wasted money that could have gone to Personal Training or Boot Camp Training.

AND

2. Many of the viewers get discouraged when their Popping and Locking doesn't lead to 3 lost inches around the waste in 6 days. What happens next when an individual gives up on their fitness training? It's very difficult to get them back on track again.

Don't get me wrong...

I'm not bashing the product as an ineffective workout. It probably does make you sweat. It probably helps you burn calories. HOWEVER, it takes a lot more than dancing around in your living room to Usher and Ludacris to get a six pack. Pelvic pops and ass-shaking will NEVER replace crunches and hip-thrusts.

Ask the people in the infomercials how they got to be where they are. If they can look you in the eye and tell you they didn't do any crunches, push-ups or jogging, I'll give you the 3 Payments of $19.95 (+$12.95 s&h) for "Tip Top Tabs."

PS - The Company that sells the product sells 11 other fitness DVD products. If they are all so effective, why would they need all of them? Sure, it gives you a choice of workout styles, but I'm pretty sure the idea is for them to make lots and lots of money while your DVD's collect dust.

Boot Camp Workout of the Week

Everybody did such a fantastic job this week! I'm so excited to see everybody working so hard and enjoying themselves at the same time!

Warm Up: 5 Minute Jog

Stretch: Movement & Dynamic Stretching

Circuit Training: (1 Minute Each Exercise, 10 - 15 sec. rest between exercises: Completed 3x - YOU GUYS ROCK!!!)

1. Ladder Scissors

2. Balance Disc Single Leg Hip Thrusts

3. Walk-Out Push Ups (1 Push Up Per Repetition)

4. Duck Walks w/ Sprint Return to Start

5. TRX Rows

6. Resistance Band Woodchops

7. Single Arm Kettlebell Press (30 Sec. Each Arm)

8. Crunches

Email bryan@structurepft.com if you have questions about this workout or about any of our training programs.

Structure Fitness Exercise of the Week: Resistance Band Hammer Curls

Resistance Band Hammer Curls is an alternative exercise to the traditional hammer curls (with dumbbells). Rather than feeling the majority of the weight in the bottom position, you will feel a greater resistance load at the top position (near your shoulders). Using a resistance band will provide a much different sensation than the traditional exercise which is incredibly beneficial both physiologically and mentally. Consistently changing workout regimens and incorporating new exercises into your program will make training more exciting. We regularly use resistance bands in our NYC Fitness Boot Camps.

Instructions:

1. Stand with one foot on the middle of the resistance band with feet hip width apart, knees slightly bent
2. Relax your arms by your side so the handles are pointing forwards
3. Keeping the handles facing forwards, slowly raise your hands towards your shoulders until the end of the handles touches your shoulders
4. Now slowly return your hands back to the starting position

structuRECIPE: White Bean Chicken Chili

This super-awesome chili is another staple of the Structure Fitness household. This is the go-to meal for a busy, busy day. It doesn't take very long to make. Plus, you can just leave it in the pot on the stove (off, of course) and heat it up when you get home for a delicious, hearty and healthy meal.

Ingredients

• 1 tablespoon olive oil
• 4 skinless, boneless chicken breast halves - cubed
• 1 onion, chopped
• 1 1/4 cups chicken broth
• 1 (4 ounce) can diced green chiles
• 1 teaspoon garlic powder
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1 handfull fresh cilantro (chopped)
• 1/8 teaspoon cayenne pepper
• 1 (15 ounce) can white kidney beans, drained and rinsed
• 1 can crushed tomatoes
• 2 green onions, chopped
• 
  

Directions

1. Heat oil in a large saucepan over medium-high heat. Cook chicken and onion in oil 4 to 5 minutes, or until onion is tender.
2. Stir in the chicken broth, green chiles, crushed tomatoes, garlic powder, cumin, oregano, cilantro, and cayenne pepper. Reduce heat, and simmer for 15 minutes.
3. Stir in the beans, and simmer for 5 more minutes, or until chicken is no longer pink and juices run clear. Garnish with green onion and shredded cheese.

Boot Camp Workout of the Week

Central Park Boot Camp is Underway & Riverdale Starts Next Week!

Warm Up: Light Jog & Indian Run (5 min.)

Stretch: Movement & Dynamic Stretching (5 min.)

Boot Camp Circuit Training: (1 Minute Each Exercise, 10 - 15 sec. rest between exercises: Completed 3x - AWESOME!!!)

1. 5 - 7 Yard Foot Crossovers (Legs & Cardio)

2. Resistance Band Rows from Squat Position (30 sec.) / Alternating Squats and Rows (30 sec.) (Back, Biceps & Hamstrings)

3. One Handed Plank (15 sec. each arm) / Push Ups (30 sec.)

4. Kettlebell Swings (Shoulders, Hamstrings & Lower Back)

5. Resistance Band Press Downs (Triceps)

6. TRX Bicep Curls (Biceps)

7. Split Lunge (Quadriceps)

8. Ab Slide (Core)

Email bryan@structurepft.com if you have questions about this workout or about any of our training programs.

Short Circuit Isn't Just an Awesome 80's Movie...

Let's face it, we spend either too little or too much time at the gym. It's TRUE! How many of you have ever thought, "I really need to get into a routine..." If I had a dollar for every time I heard that one. Don't start laughing just yet, gym rats. Yeah...you! The one who goes and spends an hour on the treadmill with an incline and another 40 minutes doing the same arm and leg routine. Let me tell you, that's not going to get rid of the "Ring of Death" we all dread looking at around our waist (Thanks for one of my new favorite fitness terms, Kristen).

Making significant changes to your body composition takes calculated and well-planned training programs. Most of us have little or no training in, well, training. So, again, most of us spend too little or too much time at the gym. What we need is a good balance. There's a way to bring both "mis-trained" worlds together: Circuit Training

What Is Circuit Training?

Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group.

Because the exerciser switches between muscle groups, no rest is needed between exercises. This gets the heart rate up, which usually doesn't happen during resistance exercise. Sometimes, to up heart rate further, aerobics are sprinkled between the resistance exercises.

Why Circuit Training Works

The Cooper Clinic study, done in 1982, studied the effects of doing a circuit workout three times a week. The study had 77 participants, who were divided into three groups.

One group did not train at all. One group just did the weights. The third group jogged in between the weight sessions.

Not surprisingly, the group that didn't train saw no improvement in its cardiovascular fitness. The weights group improved cardio fitness by 12%. And the weights-and-jogging group improved 17%. (The weights group also improved strength by 17% and the weights-and-jogging group improved strength by 22%.)

Circuit training works because it's short and sweet and people actually do it. Although it can be challenging and physically exhausting, the circuits generally last between 20 - 35 minutes. Not bad for a total body workout that will actually lead to real results!

Circuit training can involve little or no equipment and can be performed almost anywhere. I often use circuits for my in-home training sessions. Every Boot Camp I teach (Central Park, Jersey City and Riverdale) involves circuit training. Even more interesting, the circuits can change constantly so that you don't have to repeat the same workouts every couple of days. Just ask my Jersey City Boot Campers - We're going on 5 weeks now and we haven't repeated a single exercise!

So, whether you're a once-a-month-er or a twice-a-day-er, you can make some serious changes by adding circuit training to your regular workout regimen.

Short Circuit Isn't Just an Awesome 80's Movie...

Let's face it, we spend either too little or too much time at the gym. It's TRUE! How many of you have ever thought, "I really need to get into a routine..." If I had a dollar for every time I heard that one. Don't start laughing just yet, gym rats. Yeah...you! The one who goes and spends an hour on the treadmill with an incline and another 40 minutes doing the same arm and leg routine. Let me tell you, that's not going to get rid of the "Ring of Death" we all dread looking at around our waist (Thanks for one of my new favorite fitness terms, Kristen).

Making significant changes to your body composition takes calculated and well-planned training programs. Most of us have little or no training in, well, training. So, again, most of us spend too little or too much time at the gym. What we need is a good balance. There's a way to bring both "mis-trained" worlds together: Circuit Training

What Is Circuit Training?

Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group.

Because the exerciser switches between muscle groups, no rest is needed between exercises. This gets the heart rate up, which usually doesn't happen during resistance exercise. Sometimes, to up heart rate further, aerobics are sprinkled between the resistance exercises.

Why Circuit Training Works

The Cooper Clinic study, done in 1982, studied the effects of doing a circuit workout three times a week. The study had 77 participants, who were divided into three groups.

One group did not train at all. One group just did the weights. The third group jogged in between the weight sessions.

Not surprisingly, the group that didn't train saw no improvement in its cardiovascular fitness. The weights group improved cardio fitness by 12%. And the weights-and-jogging group improved 17%. (The weights group also improved strength by 17% and the weights-and-jogging group improved strength by 22%.)

Circuit training works because it's short and sweet and people actually do it. Although it can be challenging and physically exhausting, the circuits generally last between 20 - 35 minutes. Not bad for a total body workout that will actually lead to real results!

Circuit training can involve little or no equipment and can be performed almost anywhere. I often use circuits for my in-home training sessions. Every Boot Camp I teach (Central Park, Jersey City and Riverdale) involves circuit training. Even more interesting, the circuits can change constantly so that you don't have to repeat the same workouts every couple of days. Just ask my Jersey City Boot Campers - We're going on 5 weeks now and we haven't repeated a single exercise!

So, whether you're a once-a-month-er or a twice-a-day-er, you can make some serious changes by adding circuit training to your regular workout regimen.