(828) 290-WELL (9355) Fitness – Nutrition – Lifestyle – 1825 Asheville Hwy, Hendersonville NC 28791

Innovative Exercises from Iron Man 2
War Machines: No – not the character in Iron Man 2…The War Machine is a portable pulley training system that uses body weight as resistance. An all-in-one workout device that can literally be taken anywhere and performed wherever you like: even in the park.

Kettle bells: A cannon ball with a handle! Kettle bells are now common in the U.S., beating out traditional dumbbells. Kettle bells allow for swing movements not possible with dumbbells. That movement uses more muscle groups and yields better results in less time.

Sledgehammers: Downey beat truck tires with a sledgehammer, swinging from the side and overhead. The sledgehammers ranged in weight from four pounds up to 20 pounds. The sledgehammer workout targets the back and shoulders.

Indian Clubs: Indian clubs were a popular exercise in the late 19th and early 20th centuries. Club swinging was introduced as an exercise in England by soldiers stationed in India in the 1800s. The clubs range in size and weight. They are swung in patterns of movement. The exercise focuses on shoulders and arms. It’s also gentle on joints because of its rotational movement.

Wheelbarrows: Bose created a custom-built wheelbarrow so that it could carry 650 pounds. Downey Jr. pushed it around a figure-eight-formation obstacle course. It’s a killer compound exercise which targets chest, shoulders and back.

Sleds: This full-body exercise required Downey to pull, run, and pull again. A sprinter’s sled was filled with 50-pound weights. That sled was tied to the end of a 50-foot rope. Like something out of Rocky IV, Downey would pull the sled to him, drop it, and sprint 50 feet away from it. Then he’d turn and pull it back to him… and run 50-feet away again… This routine targets almost everything: arms, torso, abs, core, and legs.

Fire Hoses: Bose filled two fire hoses: one with sand; the other with water. Then Downey would do semi squats while dragging and whipping the hoses up and down. This exercise builds shoulders and chest.

Bamboo Bars: Bose loaded up bamboo bars with rubber bands; then he attached kettle bells to the rubber bands. The experiment created a bouncy, hard-to-stabilize barbell.

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.

Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me “garbage can” and telling me I’d be mowing lawns for a living. And the very real terror of my fellow students.

I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn’t run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time.

As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn’t going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known.

Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you’ll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn’t think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and Read more

Step 1

You literally have the power to naturally “staple your stomach” so that you get the feeling of being fuller faster.

It all begins by eating smaller portions of food throughout the day. Since you are eating every 3 hours there is no longer a need to consume a massive meal at any point during the day in hopes that it will carry you for a long period of time.

I want you to cup your hands together as if you are trying to scoop up water out of a pool. Look at the size of your cupped hands. That is a close approximation of the amount of food you should be consuming at each meal. It may not seam like much, but remember, you will be eating again and keeping your energy levels and metabolism boosted every 3 hours. If you want a smaller stomach you need to put less food in it at each meal. That way, it will naturally shrink due to the fact it no longer needs to be expanded to accommodate large, heavy meals.

You will be amazed at how this technique works!

Step 2

Walk the Plank!

Here is a really cool variation of the plank exercise from Yoga.  Never satisfied with leaving good enough alone (what fun would that be =) I have modified the core plank into a total body fat burning exercise.

Check this out!

Yes it is hard, Yes we are crazy, But we have more Fun with our Personal Training!

The plank exercise works not only your abs, obliques, lower back, glutes and dozens of other “surface muscles”, but also works the Transverse Abdominis. The TA is literally a “natural corset” that pulls your belly in. Think about sucking in your stomach, now imagine if your body would do that all the time naturally!

Not only that, but if done correctly this exercise really helps with reducing back pain.  Overall one of my favorite total body strengthening exercises.

How Fit Are You? - By Michael Masterson

You can get a pretty good idea of your fitness level with the following quick self-assessment test.

I read about it several years ago in one of Dr. Sears’s newsletters. And I still refer to it today.

1. How many push-ups can you do? (a) more than 40, (b) between 10 and 40, (c) 10 or less

2. How many chin-ups can you do? (a) more than 12, (b) between 5 and 12, or (c) 5 or less

3. How long can you hold your breath? (a) more than 1 minute, (b) 30 seconds to 2 minutes, or (c) less than 30 seconds

4. What is your resting heart rate (measured in beats per minute)? (a) less than 60 bpm, (b) 60 to 75 bpm, or (c) more than 75 bpm

5. How far can you reach down when bending at the waist? (a) hands flat on the floor, (b) to your toes, or (c) to your knees

6. Stand on one foot, close your eyes, tilt your head back, and touch your nose. How well did you maintain your balance? (a) no problem, (b) a little unsteady, or (c) began to fall

To calculate your score, give yourself 2 points for every (a) answer, 1 point for every (b) answer, and 0 points for every (c) answer.

If your score is between 10 and 12, you are in great shape. If your score is between 5 and 9, you are in good shape, but could benefit from further conditioning. If your score is between 0 and 4, you need to get serious about conditioning your body for health.

I thought I would share one of my clients fat loss workouts with you today.

I even video taped part of it for you =)

Ed has one of the Best Work Ethics I have seen – this is what it takes to lose serious amounts of body fat!

Here was the full fat loss sample workout:

• Romanian Dead Lifts and
• 1 Arm Kettlebell Military Press (3 heavy rounds of 6)
• Romanian Dead Lifts and
• 1 Arm Kettlebell Military Press (3 medium rounds of 12)
• Bulgarian Split Squats (with 2 10 lb chains) and
• Band Rotations and
• Kettlebell Swings and
• Explosive Push Ups (2 “light” rounds of 15)

Body Weight Interval Burst Cardio:

• Lateral Line Hops and
• Box Squat and
• Explosive Crossover Step Ups and
• Prone Step Offs (3 rounds of 2 minutes work / 2 minutes rest)

Ed has lost over 64+ pounds this year, and is on track to hit his goal Before New Years.

I have given him tailored meal plans – he cooks all his food 3 days at a time twice a week.

If you Really want to make Resolutions, prove how bad you want it by Starting Now!

Here is Ed’s “Intermediate” Pictures photos – he ain’t done yet! =)

We TRAIN Hard at Barbarian Strength Gym – Do You Have What it Takes to Change Your Life?