Archive for the ‘Exercises’ Category

Labor Day Swim

Posted: October 10, 2013 in Articles, Exercises, Thought of the Day
Tags: , , ,

On Labor Day, Diana Nyad completed her childhood dream of swimming the more than one hundred mile distance between Cuba and the Florida Keys, becoming the first person to do so without a protective cage. Not only did Nyad have to complete this journey without a protective cage, for her record to be official, she had to swim continuously until the journey was complete. This requirement caused eating and staying hydrated to be a difficult task. Additionally, staying awake for fifty three hours straight was a bit of a challenge as well. Perhaps the most difficult part of Nyad’s swim was the large amount of salt water she ingested with every breath caused by the protective jellyfish mask she wore, which put her in a severely dehydrated state.

To me, act of athleticism did not seem like much fun. Initially, this appeared to be a senseless act to accomplish a personal goal and not to mention, downright crazy. I told one of my clients that if they ever hear about me participating in such a heroic endeavor, to find me and remind me that it is not something I want to do. Conversely, the truth is there is much to learn from Nyad’s swim. The truth is I have nothing but respect for what was accomplished. The efforts put into preparing for the swim and the extreme conditions that were endured are something we all should admire.

However, what I admire most about Nyad’s Labor Day swim is that she completed this swim on her fifth try and at sixty four years of age. Let me be clear, I do not feel sixty four is old. Undoubtedly, Diana Nyad has proven that. But, I don’t think any of us would blame a sixty four year old for giving up on such a physically exhausting goal, especially after failing on four previous attempts over the past thirty five years. But, she didn’t give up. She continued to improve both mentally and physically. Nyad didn’t care that she was sixty four; she simply wanted to get better. She wanted to accomplish a goal, set a record and catch the dream she had been chasing since she was eight!

While Nyad’s swim was a bit crazy, it was not just a senseless act to accomplish a personal goal. Nyad swam to inspire us to not give up and to prove that we are never too old to chase our dreams. Many of us may not be old or ever dream of attempting a physical feat such as previously described. But, I hope we are at least inspired to undertake a new task which may have previously seemed unattainable, continue to work on a previous goal that may have become too challenging and realize that we shouldn’t let trivial difficulties get in the way of things that would be beneficial, fun and enjoyable.

Check out this week’s exercsie of the week….
A safe way to add resistance to your pushup.  Just so you know, I say uhhhh and ummm a lot in this video…maybe I need to stop filming my video’s on Sunday afternoon….


buy these strength bands here….

The Reverse Side Plank

Posted: September 30, 2012 in Exercises, Thought of the Day, Video

Here is this week’s exercise of the week using a yoga mat, bosu ball, and a pillow, which I refer to as a towel in the video…..also a few times I refer to abs, and by abs in most cases, I mean your whole abdominal section….the transverse abdominus, rectus abdominus, obliques, quadratus lumborum…etc.

The reverse side plank is a great alternate to the regular side plank for those of you with shoulder stability and shoulder pain issues.  So try it out.  Here is the link to the video and the second link to Power Systems website to buy bosu balls.
and search for bosu balance trainer


Hey folks!  Here is this weeks exercise of the week.  This week we are doing the Washer/Washing Machine…what you call it depends on where you are from….here in the Appalachians we call it a washer machine.  In order to do the washer machine, you need to use a medicine ball, and we are using our toy of the month, the Dynamax ball.  So have fun, be safe and let this exercise help you get fit!  Below are the links for the video and a link to buy the Dynamax ball if you do not have one!

P.s.  Thanks to Kelly for videoing!

Here is the exercise

Buy the Ball


A few things before we get started….The video is upside down.  The original video was not like this and for some reason youtube thought it would look better upside down.  Since it took 2 hours to upload to youtube I am leaving it as is, I appologize.  You will be able to see the exercise just fine, especially if you turn your computer side ways ;).

Also, in this exercise I describe picking up the ball in a squat manner….which is what you should do…However, after looking at the video on the first few peformances of picking up the Dynamax ball, I did not follow my own advice.  SHAME ON ME!  Since the video took so long to upload…I am leaving it as is!  Do as I say, not as I do…right?

Anyhow, I hope you like this exercise.  I use this a lot with my basketball players as a way to diversify our cardiovascular exercises and it is a great way to work intervals in.  You can do this for a minute, and take 30 seconds rest.  Also, depending on the length of your sprint, with the thrid leg you get a bit of a rest compared to the other two legs of the spring which have you sprinting with a heavy ball.

Here is the video

And if you want to buy a Dynamax Ball

Also, Thanks to my buddy Doc at athletes performance for pointing something out about my video…not only did I not demonstrate lifting correctly, but I did not discuss a proper lift…So here you go:

In your exercise of the week “Ball Sprints” You emphasize lifting the ball properly from the ground. Can you discuss in greater detail, Things to consider or steps to safely lift and carry heavy objects both in and out of the gym?

Yes, I should have gone into this in more detail. I am still getting comfortable in front of the camera so I tend to forget things. Thank you for pointing that out Doc. By lifting properly, whether it’s a refrigerator, a baby or a Dynamax ball, lifting objects off the ground properly involves flexing at the hips with an upright spine. It is also important to keep your feet flat and push through your whole foot as you lift. Something else to consider when lifting things off the ground or anywhere else for that matter is to keep the object over your center of gravity. The further away from your center of gravity a weight is; the more stress it puts on the joints of the body.

My new address is

I have dropped the “” I decided to quit being cheap and spend the 100$ a year so I dont have to tell people  I believe you can still type in and it will still work but if you just type in it is SOOOOO much easier!