Nick Clark's Blog – June 2009 Archive (10)

Adding balance exercises to your fitness program are just as important as your core strengthening exercises. Balance training strengthens the smaller muscles groups that assist prime movers (large muscle groups that perform most of the work for most movements). It also strengthens key muscular sub-systems. These sub-systems are specific muscle groups working synergistically to maintain balance in all planes of motion (forward, lateral and rotational). Picture yourself walking up a flight of… Continue

Are you happy with your health? Do you like the way you look? Chances are you skip meals and workouts because you are taking care of something or someone else. The average American workweek has increased to close to or over 50 hours per week, and I know you and I both probably work more than this some weeks. You would think with all the technology and access to information so quickly that our work life would be much easier. However, this quick access to emails and work projects has actually… Continue

So, you want to lose that extra belly fat. Crunches will take care of it, right? Wrong! Remember, you can't spot reduce. All right, I guess there are some surgeons out there making a nice living doing just that, however, if you are looking for a long term fix without surgery, you will need to focus on 3 things.



1. DIET, DIET, DIET!



This doesn't mean go on a low-carb, high-fat, liquid, bark, rice cake, or noodle diet. Focus on changing your diet for good. You can't… Continue

Exercising is tough, and it can be intimidating. You’ve heard it before- if it were easy, everyone would be in phenomenal shape. But it’s not, so we work hard to improve our heart health, tighten our abs and walk with a little more confidence.



In order to accomplish this, sometimes you have to do things you are not very good at. Usually we steer clear of these exercises or activities. For example, most people hate lunges. Why? I don’t know… maybe it’s the constant burn of the quads.… Continue

Ball Hamstring curls





This is a great lower body exercise with an emphasis on the hamstrings. The core musculature is also activated while maintaining a stabile spine.



For first timers, it may be difficult to balance the ball (keeping it straight while pulling under with the heels). You know you are progressing when it becomes easier to move the ball on a straight line. This means your hamstrings, abdominals, lower back and calves are getting… Continue

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In order for your cardio to be more effective, you should incorporate your training heart rate. This can be tracked through wearing a heart rate monitor or a piece of cardio equipment (most have sensors). Monitor it throughout the cardio session.





Training Heart Rate formula:





Find your maximum heart rate:



220 – Age = Maximum Heart Rate (MHR)





Find your training heart rate, which will be 65% to 85% of your MHR:





.65 x… Continue

I gained 20 pounds- So what, right?



A list of what an extra 20lbs of fat comes with.



✓70,000 extra fat calories stored





✓It would take you roughly 70-80 hours of running to burn that many calories, that’s the equivalent of doing 20 marathons.





✓Your clothes don’t fit.





✓Increased intra-abdominal fat, which places stress on your organs.





✓Chance for increased blood pressure.





✓Chance for… Continue

Get Inspired.



Running low on motivation lately to hit the weights or pavement? A great way to get inspired is to be a spectator at a local running or multi-sport event. You are bound to see elite endurance athletes that will make you never eat another burger in your lifetime. Or, someone just like yourself except was motivated and had the desire to train for the event. Believe me, watching these events are uplifting. Fitness is contagious and you too can catch the… Continue

Stay Tuned.



Listening to music can keep your motivation and intensity up during your workouts.



It will keep cardiovascular exercise exciting and upbeat...unless you are listening to country music of course, and in this case you may become depressed and have decreased intensity. So keep the music upbeat!



Also, music will keep you from staring at the TV with no real focus on the treadmill or bike. Sometimes watching TV alone will slow your intensity… Continue