They live with strength! That’s right Bobby Robinson here bringing you the latest training video from Rhymer Fitness. In this video Jason Rhymer leads several ladies in many of our woman’s only bootcamps through some amazing fitness challenges!
Enjoy and Live with Strength!
Bobby Robinson
I just received a link to a great article about a local athlete who runs ultra-marathons. It’s always inspiring when you here about someone local who takes control of his or her life for the better. We are all about second chances here at Rhymer Fitness! In this particular article you will notice that the athlete says he runs in a specific kind of shoe…maybe that’s why is able to what he does…you be the judge, check it out! http://obsruntheoden.blogspot.com/2009/07/who-can-run-100-mile-race-this-guy.html After reading the article, if you’re not sure what shoe this guy is talking about, click here for an earlier posting from me in January…Its all about good shoes!
Enjoy and Live with Strength!
Bobby Robinson
It happens every now and then, the sticking point of your training. Also known as the plateau effect, this situation can be frustrating and can sometimes lead to over training, setting you up for failure and most times injury. “The breakthrough science of muscle confusion” ask yourself…where have I heard that before? I’m not going to tell you but what I can tell you is “muscle confusion” is not a break through science, in fact this type of training has been around for quiet sometime and it’s a fairly simple concept to grasp. Our bodies are awesome; they will always find a way to adapt to a situation or stimulus when subjected to it over a given amount of time. So are you hitting a sticking point in your training? Are you the guy or girl who goes to the gym and does the exact same thing every single time you train? Ever wonder why you’re not getting the results you really want?
I always say that plateaus or sticking points are only as bad as your training routine. The next time you feel yourself start to plateau try one of these tips to help get you past it and save yourself a lot of time and frustration.
1.) Rest—If you train 4 or more times per week and you just don’t seem to be getting the results you’re looking for, there is a good chance that you could be over training. Substitute an extra rest day into your training routine.
2.) Nutrition—Don’t eat processed foods. A whole food based multivitamin and high quality fish oil pill will go a long way. Not only will eating clean, taking a multivitamin and a fish oil pill help you recover between training sessions faster but the all around health benefits are amazing!
3.) Variety—First do you plan your workouts ahead of time? Planning your workouts in phases is a great way to make sure that you’re getting the best out of the time you spend during your training. This will also allow you to see if you’re doing one or more exercise too often. Be sure to follow a plan of action, whether it’s a progressive loading phase or increasing reps and decreasing time of rest. Either way the more you can track your training sessions the better your results will be.
These are just a few tips that I use with myself and my clients on daily basis and they might just help you achieve never ending results!
Live with Strength!
Bobby Robinson
May 2004, at this moment in my life you would have found me on the track, in the gym or in the class room. It was my junior year of college and we were right in the middle of our outdoor track and field season. In my opinion, one of the greatest times of the year. When it comes to a persons fitness goals and you ask them what they want to look like, most times you will find they are describing the track and field sprinter physic. Powerful legs, a ripped chest and shoulders and a set of abs that even superman would be jealous of. When it comes down to it most people will forgo the powerful legs, let go of the chest and shoulders and really really want those awesome looking abs. Are these athletes just born this way, having such an incredible physic or can you train yourself to not only look like they do but be just as powerful and explosive and have those awesome abs? Here we go…My top 4 ways to look and feel like a world class track and field sprinter!
1) Don’t eat like crap! I know you must have seen about 100 commercials during the Olympics last year with athletes holding a cheeseburger from a fast food restaurant. You don’t really think they eat that stuff and perform the way they do, do you? Basically, processed foods are your enemy…eat fresh cuts of lean meat and vegetables.
2) Run! What is the longest sprinting event in track and field? I will tell you this, its not more than 800 meters long. If you already run on a regular basis and you haven’t tried to turn on your turbo and do some sprint training then you are missing one of the biggest keys to your killer ab success.
3) The Big 5! When you train with weights do you hit the big 5? Squats, lunges, push-ups, chins and standing overhead presses? If not, then you need to get them into your routine. Keep the weight moderately heavy and hit multiple sets of less reps. The only two exercises that you are not standing up for are push-ups and chins. That means that you need to be performing squats and lunges not using leg press, hamstring curl and quad extension machines. Why is this important? You want to utilize your abdominal and low back muscles while performing these lifts so that you get the added benefit of abdominal and low back strengthening.
4) Drink H2O! Think about it…soft drinks, juices, alcohol, tea and coffee contain lots of sugar which are just extra calories that must be burned to turn out those abs you are looking for. Excess caffeine and alcohol just leads to dehydration flushing out much needed water to the muscles you are training.
Keep in mind that this transformation will not happen overnight. These are only guidelines to help propel you to a new level of fitness of which I use everyday with my own bootcamps, individual clients and when I train myself.
Live with Strength!
Bobby Robinson
Here is a training routine that many of my clients and bootcampers have when the weather just isn’t cooperating. Its also good to have when you’re on the road traveling and no equipment is available for you to train with.
AIR SQUATS X 30 SECONDS
PUSH-UPS X 30 SECONDS
FULL SIT-UPS X 30 SECONDS
LUNGES X 30 SECONDS
ATCB’s —– (COMPLETE 10 JUMPING JACKS, 20 MOUNTAIN CLIMBERS AND 5 BURPESS)
The warm-up for this routine should be one round of the above, taking your time and not pushing yourself at all. You just want to get used to the movements and get your heart rate up and ready to go. After the “sand bag” round, its time to go to work! Complete 5 rounds of the above moving from one exercise right to the other for the predetermined time frame (30 seconds) and don’t forget to do your ATCB’s at the end of each round. Please note that the ATCB’s have a repetition number and are not a timed event. Move through each exercise completing the reps as fast as possible while maintaining correct form. Rest at least 90 seconds in between rounds. This workout should take no more than 30 minutes to do including the rest in between sets. Have fun and good luck!
Live with Strength!
Bobby Robinson
