Training

Training

Move of the Week: Thanksgiving Day Stretches

Thanksgiving is right around the corner, and while we are all excited for that delicious dinner, we all know how we're going to feel afterwards. Our stomachs are full, and our backs and hips ache from sitting in chairs all day. Today, our Move of the Week features a series of stretches that you can do right in your chair (or on the couch before your tryptophan coma) that will help open up your hips, stretch out your back and get your glutes firing. So, enjoy your Thanksgiving dinner, but get at least a little movement in your day to help prevent those post dinner pains.

Training, Nutrition

A Holistic Approach to Healthy

Here at Jtab Training we believe the healthy extends beyond the gym. We talk a lot about working out and eating right (If you haven't heard Joey talk about Purium yet, you will!). However, a lot times, products we use in our daily lives (like skin care and cleaning products) can be contributing to poor health as well. It's not just about eating healthy and working out. Being healthy means integrating healthy habits and behavior in all aspects of our lives.

But don't be scared! Today our blog features a guest blogger Sherri, from Pure Haven, is helping us see how the products we use everyday CAN be safe, inexpensive and actually work! 

And don't forget to join the Jtab Training Crew and Sherri from Pure Haven to learn more about the gym, natural products and get a little taste of Purium (we told you you'd hear more about it soon!) at Jtab Training's Wellness day THIS Saturday (11/19) from 1:30-4:30pm!

Good news…

Because let’s face it, we all could use it right now! I’m going to ease one little anxiety that you’ve probably pushed way down to the bottom of your worry list, maybe you're trying not to think about because it’s too upsetting, or you just don’t have the time, money, energy or the right information to know how to fix it. I’m talking about how you long to feel confident that the products you and your family use are safe, not just guessing & convincing yourself…“well I bought it at Whole Foods so it must be ok” or “it says it’s natural so at least I’m trying”!  I’m talking about actually knowing that your stuff is safe. I always thought mine was, and whoa was I wrong. Now listen, I know you’re sick about hearing how everything is bad for you. There’s always a new article or research study telling you that everything you're doing is wrong. It’s enough to make you crazy really. You’ve got enough to worry about without stressing about those nasty, toxic chemicals that are lurking in your home and beauty products. So let me ease your mind and empower you with some info about the good stuff! 

  • Pure Haven Essentials is all good stuff. Only good stuff. Non-toxic, safe, and free of harmful chemicals. Safety, quality, and effectiveness is the Pure Haven way.  Products for your home, children, skin, hair, body, and beauty needs, as well as the highest quality essential oils…all made locally here in RI, in our USDA certified organic facility. (Read more about our Product Excellence, safety, and quality standards).
  • It’s easier than you think to be an ingredient detective when you’re shopping. You’ve learned to read food labels to meet your nutrition needs. You can do the same for your home and personal care products. This Ingredients to Avoid list is a great tool that lays out all of the worst offenders on the toxic charts. Simply bring it with you shopping, avoid the ingredients listed, and you’re on the right path to reducing toxins in your home.
  • You don’t have to do it all at once. Change doesn’t have to be overwhelming. Start simple. What are the products you use absolutely every single day? Shampoo, soap, deodorant, toothpaste… Think about the difference you can make in your health just by switching out a couple of products that you use constantly. You can add things gradually. No need to do a mass overhaul unless you're truly on a mission.
  • You can arm yourself with knowledge. Knowing what to avoid, why, and the impact small changes can make are the keys to a healthier you, a healthier home, and even a healthier planet. The Pure Haven Essentials website , and your local consultant are great sources of information.
  • Pure Haven Essentials Independent Consultants are here for you for any question or need you might have. We can help you decide where to start, give product advice, help with orders or any customer service needs, provide some tips and tricks, or even be your personal shopper so you don’t have to even think about what gift to get! Every one of us is a small business owner, so by shopping through an independent consultant, you are supporting small business and helping families achieve their goals and dreams. Now that’s some good karma! 
  • You can shop right online, and your products will be shipped in just a couple of days. We’ve always got a monthly freebie with a $95+ order, and there’s even more opportunities for free and discounted products if you place a larger group order!
  • You contact me anytime for more info on products, shopping, hosting a party or group order, or to inquire about our $99 business opportunity. Browse my website , email me at sherri9279@gmail.com, or call/text me at 401-447-6635.

 

The good news is that Pure Haven Essentials is a safe, effective choice you never have to second-guess, stress or worry about. We’re in the business of doing good, and we’re all about making your world, your home and our world together a safer place to be. Doesn’t that just give you the warm fuzzies? Spread a little love and tell a friend about Pure Haven today!

Training

Move of The Week: Deadlift Warmup

Whether you've been working out for years, or are just starting, today's move is a great refresher for technique. It utilizes a foam roller, which can be found at almost every gym or gym store. It's inexpensive and has a million uses so it may even be worth grabbing one for yourself at home. This warmup move helps you focus in your glutes, lats and core to ensure you're body is working how it needs to for deadlifts. Deadlifts, or single leg deadlifts, are often a move that is performed wrong which can lead to injuries. However, when performed right, deadlifts are an excellent exercise as they work more muscles than any other exercise in one shot, including upper back, lats, and legs. 

Check out video below to help get your body in proper form the next time you lift!

Training

No Equipment Warm Up and Full Body Exercise

We're back this week and we have a series of exercises that yet again don't involve any equipment. All you need is a bench, or chair or other flat surface off the ground. 

We begin with a warm up designed to stretch out your hips and upper body all while getting them ready to work. Following the warm up is a series of pushups (a classic but always good), regular squats (again sometimes the traditional moves are the best), scalp pushups (to really work those shoulders), and split squat (get ready for screaming quads). 

Between our blog last week and this week you should now have a set of exercises to get your heartrate up and your muscles pumping all without using any gym equipment. Now, there really is no excuse to get up and get going!

Training

No Equipment Leg Circuit

One of those people that simply loves fall? Getting outdoors as often as you can to enjoy the last legs of the beautiful weather? Today we've got a leg circuit that you can do in the backyard, park, open field or wherever you have a little bit of room.  It starts with a few good stretches to get you loose and ready to go. Then that's followed up with a circuit of squat jumps, reverse lunges, squats, side lunges and the finished with glute bridges. 

Not only will you be working your glutes, inner and outer thighs and quads for some great legs, but you'll be jacking up your heart rate for fat burn and cardio.

Training

Move of the Week: Bi's and Tri's with Only 5lb Weights

Almost everyone has a set of light weights at home (and if you don't you can get them super cheap at a variety of places like Marshall's of 5 Below). We often think of those super light weights as great for working our shoulders with something like a fly or an overhead press. As you build up those muscles pushing large weights over your head may not be accessible so you start with the lower weight. However, when it comes to doing classic moves like Bicep or Tricep curls we immediately think that 5lb weights aren't going to do us any good unless we stand there and do 30 or 40 reps (and ain't nobody got time for that). 

Well, we're here to show you that you can get a super burn by making just a few small adjustments. Now you can work those bi's and tri's without going out to buy a whole new set of weights.

Training

Move of the Week: Full Body Exercise Ball Workout

Even though it's after Labor Day, summer is not over! With temperatures in the 80's this week, chances are you're still going to be wearing those shorts, tank tops and dresses, which means you have to keep all those parts looking good! Today we're featuring 2 exercises you can do on a ball that will work your entire body.

The first is called a Reverse Hyper and focuses on your glutes and hamstrings. Remember to keep your core tight and squeeze your glutes at the top for maximum impact.

The second is called "Stir The Pot" and is not only excellent for your entire core but will get your shoulders firing and looking great in those tank tops.

Training

Jtab Programming Part 2(Day 2)

Last blog post we discussed Day 1 (Sheet 1) of how Jtab formats a program for one of Joey's clients.  This week we will break down Day 2 (Sheet 2). 

 

Day 2 is a Full Body workout with Lower Body Pull and Upper Body Push emphasis. Day 2 normally starts with an upper body power drill and immediately goes into a drill that either helps hip mobility, hinge work for the deadlifts that are coming, or an upper back activation drill to make the rest of your workout better. 

Section 1- Power Exercise -  3-5 reps for 2-3 sets

1a) Explosive Face Pulls.  Why?  This drill helps wake up the upper body and create a power output on the upper body as well.  This will help set up the rest of the workout as we need the upper back muscles to be firing on all cylinders for heavy deadlifts, etc. 

1b) Lower Trap Activation.  Why?  This piggy backs on the last exercise as it helps fire up the correct upper back muscles so we can use them when we deadlift and press. 

Section 2- Strength Exercises for the day. These are opposite movements from Day 1's exercises.  These also include a third exercise for hip mobility or core activation.  Just like Day 1 strength section we try to stay low reps (about 3-4) so we can go heavier on these.

2a) Trap Bar Deads.  Why?  Trap bar deads are one of the better hinge assisted drills to create strong hips, glutes and hamstrings and upper backs.  It also teaches clients how to correctly pick things up off the floor, something that happens all the time at home and at work. 

2b) Push Press.  Why?  We need to work on our pushing muscles and with this exercise you lift overhead, creating strong pushing muscles.  This offers a good opposite movement to the trap bar deadlift which is why we do them back to back. 

2c) Lateral Lunge Stretch.  Why?  Deadlifts tend to make your adductors tight and many just have tight adductors in general so this drill will help stretch them out. 

Section 3- This is the higher rep range (about 12-15 reps) group of 5 exercises done back to back. This will create further hypertrophy and crank fat loss as a result. 

3a) Band Pulldowns. Why?  This is a great exercise to keep tension on the lats in a vertical pulling fashion, like a pull-up.  Bands allow you to do high reps without breaking form.  This spot is reserved for all different kinds of pulling exercises since we just did heavy pressing in the strength section.  We all need to pull more than push and this helps keep it a pull heavy program.

3b) Quadruped Leg Raises.  Why?  This exercise will get those glutes cranking and sore without any loading on the spine since we already did heavy deadlifts before.  Most people can stand to do high rep direct glute work towards the end of their program.  This spot is reserved for lower body exercises that either compliment or work as an antagonist to the heavy strength exercise.   

3c) 1/2 Kneeling LM Press.  Why?  This is a great overhead shoulder pressing variation that doesn't put as much stress on shoulders but you still helps you really work them.  This spot is reserved for all upper body pushing exercises while working on shoulder stability.  

3d) SLDL's. Single Leg Deadlifts.  Why?  This is a great core balancing and hamstring/glute exercise that again deloads your spine but still gives you a great hamstring/glute workout.  This spot is reserved for single leg work, either pushing or pulling.  I try to figure which the client needs to work on.   

3e) Farmer's Walks(1,2).  Why?  This is a great exercise for either fat burning/conditioning and posture and grip work.  Loading bilaterally (one arm) while walking and loaded 1 forces those abs to work to keep yourself walking straight and not tilting to one side.  This spot is usually reserved for core exercises or hitting some triceps in the back of your arms. 

Training

The Jtab Programming

Here at Jtab Training we believe that everyone deserves their own, individualized program. While the trainers here have access to all sorts of fancy, state of the art, professionally built programs,  sometimes it’s the simple ones that are the most impactful for beginners.  I would say beginners are first stepping into the gym to the 5 years of strength training seriously. Let me break down why I believe in these programs and how I came to create them.

Just about 2 years ago I decided to move into a bigger gym (Happy 2 Year Anniversary to Me!) and with that I knew I needed a better “plan” for my clients.  The space would be bigger, there would be more people training at once (also called semi-private training which is a blog for another day), and more clients overall.  It was then that I started to put my brain on creative mode and made the 2 Day template I use for most of my clients (Whether they do both days in one week or rotate week-to-week).  Each day is both a full body strength and hypertrophy/conditioning workout.  Broken down below is a sample of a Day 1 from a female that is about 2 years into serious strength training.  I wanted to take the time to explain the WHY’s, WHAT’s and WHEN’s of the program template I decided to create for my clients.  Any questions on the program please feel free to contact me about it.  

Day 1 Full Body with Lower Push and Upper Pull Strength Focus

Section 1 - Power exercise in the 3-5 rep range for 2-3 sets

1a) Banded KB Swings.  Why?  A few reasons…  As we get older we lose power output and one of the only ways to get it back is to work on explosive exercises.  Day 1 is usually a lower body power exercise while Day 2 tends to be an upper body power exercise to get one of each in each program.  It also strikes the central nervous system to get ready for the rest of the workout.  Here we have KB Swings with a band under feet attached to the bell.  This creates a crazy explosive hip hinge, relaxes the hip flexors and fires up the glutes and hamstrings (which most people, especially females, need help with). 

1b) Hip In/External.  This spot is usually reserved for some hip mobility or stability and/or some core activation.  This exercise will help mobilize internal and external range of motion through hip capsule.

Section 2 - The almighty strength portion of the day, where the reps are under 5 and we are trying to get as strong as possible. 

2a) Zercher Squats.  This is a little known squat variation that really gets that core firing like crazy while still getting in a squat pattern.  It also doesn’t load the spine as much making it a bit safer than most squat variations.  We vary the sets and reps each week slightly to get even heavier or more volume week by week.

2b) 1 Arm Dumb Bell Rows.  This is a great upper back/lat exercise that can be used in any section of a template.  Here it is in the strength section so the goal for her this month is to go as heavy as she can for those low reps to really build up that pulling power.  Unilateral work also builds up contralateral abdominal strength which is great for minimizing lower back pain from life. 

2c) Anti-Rotary Stab.  No we are not stabbing anyone here.  This is an anti-rotation stability core exercise to further assist with both of those other lifts and to get some more “core” work in. 

Section 3 and 4 - The next 2 sections (broken up into groups of 3 exercises each) are for more mid level strength work and also for some hypertrophy and conditioning work in the 8-10 rep range (try doing a challenging exercise for 10 hard and heavy reps and see how hard you are breathing afterwards!). 

3a) Incline Bench.  We are hitting some pushing (upper push section) muscles this time after pulling for heavy strength earlier (1 Arm DB Rows). 

3b) Frog Pump w/Dumb Bell.  This is a new exercise to me made popular by the Glute Guy, Dr. Bret Contreras.  It is another version of a loaded glute bridge to hit glute meds.  This spot is reserved to hit the glutes and legs again in an opposing fashion as the heavy strength lift (Zercher Squat) for the day.  We all need more glute work!

3c) L-Sit Holds(leg lift/abs).  This section is for more core work and/or more scapular work, both things needed in our society of bad posture and lower back problems. 

4a) Meadows Rows.  This spot is reserved for more upper pulling work to again work on a stronger more muscular upper back and back shoulders.  We all want a stronger upper back for many reasons (another blog post for another time).  This also gets us doing uni-lateral (one arm at a time) work to fight any imbalances we might have. 

4b) Kettle Bell Rope Curls.  This spot is reserved for many different ab exercises or the ever popular bicep muscles, ‘cause who doesn’t want better biceps?  This is a fun variation of the classic cable bicep curl since we don’t have a cable machine here.

4c) SB Rollouts.  This spot is reserved for again more core work if not done in 4b or some great functional farmer carry variations.  Farmer carries can be done for a warmup at beginning of a program or at the end for conditioning/core/grip work.  These rollouts work the anti-extension function of your abs (they are for more than crunching!). 

Day 1 ends up being a full body with every major body motion being challenged in one way or another.  Next week I will write up Day 2 using this same person’s sheet so you can see the flow of a well thought out program.         

Training

Move of the Week: Renegade Rows into Shoulder Press

Today's move is a killer... a total body killer that is. These 2 exercises are a great combination that can be done at home with some light dumbbells. By combining the two exercises you're going to get a great shoulder, back, core AND glute exercise to leave your entire body feeling tight and toned.

The first is a Renegade Row that is perfect for your core and upper back. Remember to keep your abs tight and your back flat as you pull the weights up and back. Squeeze your shoulder blades together as you pull the weight back to really work your upper back.

The second workout is a Kneeling Press. Keep your glutes and core engaged as you push the weights up over your head to really work the top of your shoulders. If you're feeling strain you can put your hands in a more neutral grip to take pressure off your shoulders.

Training

Move of the Week: Ball Roll Out/Walk Out

Today's Move-of-the-Week takes the plank to a whole new level. Using the instability of a ball (or walking out if you don't have one) it forces your core, shoulders and glutes to work harder to keep you balanced. This move is great for an awesome core workout, as well as shoulder stability and glute strength.

Tips to Keep In Mind:

  • Keep your knees, hips and shoulders in line
  • Keep your core tight
  • Pull down using your lats to move back and forth

Training

Move of the Week: Hard "Core" Ab Exercise

Ok we're not "ducking" around any more (thanks autocorrect!). Summer is basically around the corner and we're working the abs today to get ready for it. Today's Core Exercise is all about rocking the plank PLUS getting a nice hip stretch while doing it. You know we love double duty workouts and today is no exception.

Tips to Keep in Mind:

  • Keep core tight and engaged the entire time
  • Do NOT rock your hips while getting up. Keep your body straight.
  • Pull your knee up for a nice hip stretch

Training

Move of the Week: Bird Dog

Ok, who doesn't love an all over workout in one move? Want something even better? This full body workout move can be done at home! As in, inside your house where no one needs to see you.

Today's move is call the Bird Dog. This move rocks your core and glutes as well as focuses on shoulder stability and strength. Can you get any better than that?

Tips to Keep in Mind

  • Keep your core tight and your lower back flat
  • Keep your toes pointed down throughout the movement
  • Keep your body flat and level as you push your leg and opposite arm out

Training

Move of the Week: Scalp Push-up to Downward Dog

Tank top season is right around the corner and today's move is all about showing off those arms and shoulders. This double move (Scalp Push-up into a Downward Dog) helps with shoulder stability and lubrication which allows for better movement, posture and a more defined back. Can it get any better than that?!

Things to Keep in Mind:

  • Keep your core tight throughout the entire movement
  • During the scalp push-up keep your elbows locked and squeeze your shoulder blades together
  • Push your hips up and back during Downward Dog to stretch hips and shoulders

Training

Move of the Week: Full Body Warmup/Stretch

Warming up and stretching can be one of the things that many people forget about. Usually they rush right into their workout, without giving their muscles and body time to stretch out, and prepare for the work ahead. Today's move is a great all over stretch and warm up that won't take up too much of your exercise time. This move stretches out your hip flexors and gets your blood pumping, while working your thoracic mobility, shoulder stability and hamstring flexibility. It really is an all-in-one warm up!

Training

Move of the Week: Floor Slides

Have you ever gotten up after a long day of sitting over your computer and felt the tension in your upper back and shoulders? In this day and age technology rules our lives. We're constantly hunching over our computers, phones and tablets. This bad posture for long periods of time leads to rounded shoulders and pain in the upper back. This week's move focuses on opening up the chest and shoulders to help relieve tension and improve posture.

Tips to Keep in Mind:

  • Keep your legs up and your lower back flat on the floor
  • Press your shoulder blades, elbows and hands into the floor
  • Move up and down, pressing your shoulder blades together

Training

Worst Named Exercises(and how they can actually create bad form)

Spring is here and we have many people getting into weight lifting for many different reasons.  Selecting the right exercise is very important if you want to reach a specific goal. Because of this the weight lifting industry has advanced and created many new exercises. It may be 2016, but we still have many great exercises that have horrible names attached to them.  Some so bad they even take a great exercise and create bad form just from the name alone. When this happens how are people supposed to exercise correctly?  Many people don’t have or use good form as it is, never mind when they are going by a title of an exercise that creates bad habits.  Luckily for you, I will go through some of the more common “mis-named” exercise and explain the "whys" and how to do them correctly. 

1)      Chest Supported Rows-  Whenever I give this to a client (and I do it all the time ‘cause it’s a GREAT exercise with a HORRIBLE name!), I always correct the name to call it instead: “ribcage supported row”.  I know, a lot less “sexy” of a name, but it would actually get people to get into better position. Here is why chest supported row gets people into bad posture.  If they assume the position of the name then they are really laying on their chest and starting the exercise in an anteriorly positioned(hunched over/forward leaning/chest slouched) posture. This is bad for the body (and is not so comfy for females I might add).  The whole goal of any(most) exercise, especially an upper back exercise, is to create and favor good posture(shoulders back/chest tall).  When done correctly, this exercise increases strength in upper back(lats and rhomboids) to keep you in better anatomical postural position. 

Lying on my "chest", wait isn't that what I'm supposed to do? After all it's called a chest supported row!  This exercise thing is soo confusing! 

Ahhh, much better with my "ribcage" supported row. 

Ahhh, much better with my "ribcage" supported row. 

 

2) Chin-Ups- I’m not going to lie and say I thought of a better name all by myself. But us trainers are all “borrowers” of different ideas and names at times.  Again, this is another GREAT exercise usually done with bad form just ‘cause of the name given to it.  This back exercise is designed to create better posture but can actually create worse posture if done incorrectly.  Please do not follow the name of the exercise.  A chin up would make one believe they have to get their chin up or above the bar or extend the neck just to get their chin up higher.  This will put a lot of tension on your neck while under lots of pressure (bodyweight load) and usually leave you with a pain in the neck (see what I did there?).  As I try to cue most exercises to keep head and chin neutral, thinking about my name for this exercise would probably get you back in the right position.  A better name or cue would be to call these “chest ups” instead of “chin ups”.  This will keep you in better posture during the exercise and will keep your neck out of the exercise.

"Chin-Up", right?  Wrong! 

"Chin-Up", right?  Wrong! 

Ahhhhh, the "chest-up".  Got it now!  

Ahhhhh, the "chest-up".  Got it now! 

 

Training

Move Monday: Clamshells

This week we're hitting the glutes again - because who doesn't want a tight butt? Today's move uses an exercise band that you can purchase for about $1-$2 at most major fitness stores. As an added bonus, this move helps you ward off knee and back pain AND assists you in performing better at other exercises in the gym like squats, lunges and deadlifts. Not bad for just the floor and a band!

Things To Keep In Mind:

  • Keep your spine long and straight
  • Push your hand into the floor to keep from rocking
  • Use JUST your glutes to move your kneed of the floor
  • Squeeze your abs to stabilize your upper body

Training

Move Monday - Glute Bridges on a Box

Who doesn't want to work their booty? Today's move is one that works your glutes and your hamstrings to lift and tighten. This move is done up on a box but can be done on any platform around your house like a stair, ottoman or small stool. If you do have an exercise band at home, putting it around your knees gives you that little extra oomph to tone and tighten even more.

Things to Remember

  • Move your glutes as close to the box as possible
  • Keep your lower back flat and straight
  • Keep your glutes and hamstrings tight and engaged
  • Keep your core pulled in and tight
  • Keep your knees pushed out and straight so they aren't falling in towards eachother

Training

Move Monday - Plank Threesome

With temperatures reaching the mid 60's this week it has us thinking about the summer and bathing suit season. In order to get ready for the warm weather, today we have a plank threesome that is guaranteed to get your core (and the rest of your body) burning. This is a  combination of three different moves including a rocking plank, side-to-side plank, and hip rotational plank to work all sides of your core

Tips to Keep in Mind:

  • Keep your core engaged and tight
  • Keep your quads and glutes tight
  • Keep your head straight
  • When moving your hips always return back to home before moving to the other side.