Exercise of the Week: Single Arm Cable Row Progressions

The following video goes through a progression I would use with someone in regards to the single arm cable row. Basically it's working from the ground up and going from positions that require less hip and core stability to positions that require more hip and core stability. The progression goes from half kneeling to standing to split stance to single leg static to single leg dynamic. I will not move someone to the next progression until they can show me that they "own" the current position.

Accelerated Transformation Tip #3

Just like your mother said, "Eat your vegetables". And while you're at it, throw in some fruit. Seems like a pretty basic tip, but few people actually get in the suggested amount of 7-10 servings of fruits and vegetables a day. Actually, few people get in 3-5 servings a day. 7-10 servings may sound like a lot, but it really is not if you're including 1-2 fruit or vegetable sources each time you eat.

So what are the benefits of all this fruit and vegetable consumption? One, they are an excellent source of all those vitamins and minerals that some of us tend to be deficient in. Two, they help balance your blood pH. Proteins and grains tend to be acidic whereas fruits and vegetables are more alkaline. Being in an acidic state can mean the loss of bone strength and muscle mass, which can further compromise your fat loss or weight loss goals. Three, they are an excellent source of fiber. Numerous studies show that individuals that consume higher amounts of fiber are more successful with weight loss than those who do not. As with protein, fiber will help manage insulin levels and increase satiety.

Exercise of the Week: TRX Stir the Pot

Accelerated Transformation Tip #2

To get your overall protein intake up you should be having some source of protein at every feeding opportunity. Having protein at each feeding is going to do a couple of things:

1. Provide a bit of a boost to your metabolism. The thermic effect of protein is higher than that of fat or carbohydrates. In simple terms, it takes more energy to digest protein than fat or carbs.
2. Improve lean muscle mass and help with recovery from workouts. The rate of protein turnover will be sped up especially if a post-workout shake is consumed.
3. Reduce body fat. Isn't this really what every one is after? Consuming protein at every meal is usually going to displace those fat storing carbs.
4. Help control blood sugar and increase satiety, which will in turn leave you feeling full longer and reduce hunger

So where are you going to get your protein from? Here is a list of your best sources:

• Grass fed beef or bison or non-grass fed lean, red meats
• Chicken or turkey breast
• Ground chicken or turkey breast
• Organic omega-3, cage-free eggs or organic egg whites
• Fish such as wild salmon, shellfish (shrimp, scallops, lobster), tilapia and canned salmon
• Greek yogurt
• Low-fat cottage cheese
• Turkey or beef jerky
• Whey or casein protein powder

Exercise of the Week: TRX Rip Trainer Reverse Lunge

I just picked up the TRX Rip trainer last week and have just begun fooling around it. One of the first exercises I've done is using it with a reverse lunge pattern to get some core stability work in. Where's the core stability component? By resisting the rotational pull of the Rip Trainer as you perform the lunge pattern you're getting some anti-rotation work in. Take a look.



Stay tuned for some more RIP Trainer exercises.

Accelerated Transformation Tip #1

“If you fail to plan, you plan to fail”. Results based nutrition starts with good preparation and good preparation starts with your weekly grocery shopping. Here are some suggestions to how you should be navigating the grocery store and what you should be loading up your shopping cart with:

· Most of your items should be found on the perimeter of the store. This is where you will usually find produce, dairy and meat products. Processed foods are usually going to be found in the center aisles, with the exception of a few miscellaneous items.

· Produce. Load up on leafy and green vegetables and brightly colored fruits and vegetables. Some examples are: spinach, broccoli, kale, tomatoes, bell peppers, berries, apples and pears.

· Proteins. High quality lean proteins are essential for fat loss. Proteins to include in your shopping cart are: chicken breasts, ground turkey, lean beef, ground beef, bison, wild fish, cage-free eggs, egg whites and Greek yogurt.

· Navigate the aisles for flavor. To add some flavor to your meals look for sea salt, black pepper, Italian seasoning, cinnamon, crushed garlic, ginger, hot sauces, jarred salsa and vinegars for salads and vegetables. Go with cooking oils such as coconut oil and olive oil.

· Allowable aisle items. There are a few packaged items that will help expand your meal options a bit more. These include: beans, canned pumpkin, jarred tomato sauce, canned tuna and salmon, whole or steel-cut oats, raw nuts, nut butters, coconut milk and unsweetened almond milk.

Last stop: the frozen section. Frozen veggies are a good option when you run out of fresh produce. Frozen fruits and berries can be used for shakes. Sprouted grain products, the preferred type of grain, are usually found in the frozen section.

Exercise of the Week: Single Arm Cable Chest Press

Some would regard this as an upper body exercise. I look at this exercise more as a core stability exercise. Proper execution of will invole resisting extension and rotation of the lumbar spine as the loaded arm returns to the starting position.

For all the meatheads looking for a chest pump while blowing through a set of partial reps with too much weight...go back to the Nautilus machine.