Top 10 Function Exercises

The focus in fitness these days is functional exercises - exercises that simultaneously use multiple muscles and joints to improve muscular endurance, overall strength, coordination, balance, posture and agility - to get a challenging, effective and fun full-body workout as well as prepare the body for everyday, real world activities. You'll get a dynamite - and functional - workout with these 10 full-body exercises.

1. Medicine ball squat with overhead lift

Functionality: Even though you lift things – like groceries, your kids, and other objects – with your arms, your legs and back are also key players. This exercise strengthens your legs, glutes, lower back, arms and shoulders.

Exercise: Stand with your feet wide, holding a light medicine ball in front of you in both hands. Squat down moving your rear back, keeping your knees over your ankles and lower the medicine ball to the floor while keeping your head up and back straight (don’t hunch). Return to a start position and lift the medicine ball up over your head. Repeat squat and lower ball to the ground.

Perform 3 sets of 10 repetitions. Increase weight of the ball as you get stronger.

2. Stair climb with bicep curl

Functionality: Whether you have stairs at your house or have to climb them elsewhere, using stairs as part of your fitness program will keep your legs conditioned – not to mention toned. Partnering stair climbs with bicep curls will strengthen your arms and improve your ability to carry things up the stairs. This exercise will also boost your cardiovascular fitness.

Exercise: Stand at the bottom of a flight of stairs holding a 5- to 8-pound dumbbell in each hand. Climb the stairs while performing bicep curls. Walk or run down the stairs holding the weights but not doing curls.

Repeat 5 to 10 times. Increase the dumbbell weight as your arms get stronger and mix up your climbs by taking two steps at a time for a flight or two.

3. Hip extension with reverse fly

Functionality: This exercise improves your balance and coordination as well as strengthens your upper, mid and lower back, shoulders, glutes and legs.

Exercise: Stand tall with a 5-pound dumbbell in each hand. Extend your right leg back and place your toe on the floor keeping your right leg straight. Lean forward slightly at the hips. Lift your right leg behind you as you bring your chest towards the floor and lift your arms straight out forming a T at your shoulders, squeezing your shoulder blades together and keeping your head in line with your neck. Return to start position.

Repeat 10 to 15 times for each leg. As you get stronger, increase dumbbell weight and strap 2- to 5-pound weights on your ankles.

4. Reverse Woodchop

Functionality: When you reach for cooking pans on the top shelf of your closet, pay attention to how your body moves – one arm reaches up while the opposite leg slightly lifts to the side. This exercise works all the muscles – arms, shoulders, legs – involved in lifting something diagonally overhead as well as lowering it.

Exercise: Stand tall holding a medicine ball at your chest with both hands.  Squat placing the medicine ball over opposite foot in the squat position then lift medicine ball diagonally overhead to the opposite side, straightening your arms, while extending your left leg to the side, making a diagonal line from the medicine ball to your toes. Lower to start position.

Repeat 10 to 15 times for each leg. Increase the weight of the medicine ball and strap 2- to 5-pound weights on your ankles as you get stronger.

5. Lunge with back row

Functionality: This exercise will improve your posture by strengthening the muscles in your upper and mid back, shoulders, and arms while also toning and strengthening your legs and improving your hip flexibility.

Exercise: Holding an 8-pound weight in each hand, step your right foot forward and your left foot back, keeping both heels on the floor and feet pointing straight ahead. Bend your right knee until it is over your right ankle. Lower your chest towards your thigh, bringing your arms perpendicular to the floor, keeping your back flat (don’t hunch) – this is your start position. Straighten your right leg, row your elbows back and squeeze your shoulder blades together, keeping your torso angled slightly forward. Return to start position.

Repeat 10 to 15 times for each leg. Increase the weight of the dumbbells as you get stronger. This exercise can also be done with a resistance band looped underneath the front foot.

6. Knee lift with lateral raise

Functionality: This exercise improves your core strength and balance as well as strengthens and tones your shoulders.

Exercise: Stand tall with a 5-pound weight in each hand, arms to your sides. Lift your right knee until it reaches hip level while simultaneously lifting your arms straight out to the side to form a T at your shoulders. Hold for 2 seconds making sure your belly button is pulled back towards your spine then lower to start position.

Repeat 10 to 15 times for each leg. Increase the weight of the dumbbells as you get stronger.

7. Push up with hip extension

Functionality: This exercise strengthens your chest, shoulder and arm muscles (primarily triceps) as well as your core muscles and glutes.

Exercise: Get on your hands and knees, hands wider than shoulder-distance apart. Extend your right leg straight back and pull your belly button up towards your spine, tightening your core muscles. Keeping your leg lifted, lower your chest to the ground until each of your elbows is at a 90-degree angle then push up.

Repeat 10 to 15 times for each leg. As you get stronger, increase the angle of your hips, increasing the distance of your knees from your hands. Eventually perform exercise with straight legs, one leg lifted, the other positioned on your toes.

8. Torso rotation with medicine ball

Functionality: Having strong obliques is key in avoiding lower back injuries. This exercise improves the strength and coordination of all of your core muscles – and will improve your tone and tighten your waist.

Exercise: Sit on the ground with your knees bent, feet flat on the floor, holding a medicine ball at your chest with both hands. Lean your torso back away from your thighs, increasing the angle at your hips and pulling your belly button in towards your spine. Maintaining your hip angle, rotate your torso to the right, moving your right elbow towards the floor behind you. Return center and rotate to the left.

Repeat 10 to 15 times for each side. As you get stronger, perform the rotations with straighter arms and/or use a heavier medicine ball. Always keep your belly button pulled in.

9.Supine bridge with arm extension

Functionality: This exercise tones and strengthens your arms, shoulders, back, glutes, legs as well as targets your core muscles. It also opens up your chest and the front of your hips (muscles that get tight with long hours of sitting and using the computer).

Exercise: Sit on the floor with your hands underneath your shoulders, knees bent and feet flat on the ground. Keeping your arms straight, use your legs to push your hips up to the ceiling until your torso is flat and like a table top. Lift your right arm straight up towards the ceiling, rotating your upper body so that it is being supported by your left arm, keeping your hips lifted. Lower your right arm to start position and just slightly lower your hips but don’t let them return to the floor. Repeat with your left arm.

Repeat 10 to 15 times for each side. As you get stronger, hold your arm and hips up for 2 seconds before slightly lowering. You can also lay a weighted ankle strap across your hips to increase the weight your legs must lift.

10. Dynamic prone plank

Functionality: This dynamic exercise tones, lengthens and strengthens just about every muscle in your body. Though it is challenging, it’s a perfect exercise to end with.

Exercise: Get on your hands and toes, facing the floor, keeping your head, back and legs in a straight line and your arms straight underneath your shoulders. Lift your rear to the ceiling, pulling your belly button into your spine, forming a pike or downward dog (yoga) position, lengthening your arms and legs. Return to plank position and bend your elbows against your sides, lowering your torso and legs to the floor. Keeping your lower body flat on the floor, use your arms to push your chest and head up towards the ceiling (similar to the cobra in yoga), stretching out the front of your body. Lower down and push your body back into plank position.

Repeat 5 to 10 times. As you get stronger, increase the number of repetitions.

Whats cooking in the Kitchen

Now that I am back on the BULK, I'm looking for fun clean foods that will spice up my diet.  I was searching for sponsorships today when I came across breakfast gold!  When I saw this recipe, like Pavlov's pooch I couldn't stop salivating. I wanted to lurch two weeks into the future just so I could incorporate it into my diet. 
When most people think of flapjacks they conjure up  golden fluffy goodness slathered in butter and syrup. But the perfect pancake and is a diet breaker as much as a guilty pleasure. Until now! With this protein-rich recipe, you can have your pancakes and eat them, too.  These little fellows are made with egg whites, oatmeal, and the protein powder of your choice, and packed with plenty of complex carbohydrates  to make you feel full and give you plenty of energy. 

INGREDIENTS

6 egg whites

½ cup oatmeal (uncooked)

1 scoop any flavor of Muscle Milk® or Muscle Milk® Light powder (Chocolate Milk, Strawberry Banana, Blueberries ‘N Crème, Cinnamon Bun, Cake Batter, Chocolate Peanut Butter, etc...)


DIRECTIONS

Mix all ingredients together

Spray hot skillet with cooking spray

Makes 2 pancakes

Optional: Top with sugar free syrup and sliced bananas

For more recipes check out  http://www.cytosport.com/features/recipes

The Supplement Shelf

GREEN TEA:  When fitness pros talk about green tea, they usually extol the thermogenic effect that green tea has on the body (the main active component is epigallocatechin gellate). What we've overlooked in the past is a decrease in delayed-onset muscle soreness (DOMS), the muscle pain you get a day or two after an intense lifting session. To make walking up stairs after a serious leg workout easier, reach for the green tea extract.  Researchers from Baylor University found that taking green tea extract for two weeks significantly reduces muscle pain after a grueling workout.

 

CAFFEINE:  Research shows that the world's most addicting and popular drug lessens muscle pain during strenuous rep routines, which allows you to train harder. Caffeine blocks the chemical adenosine, a byproduct of the post-workout inflammation process that leads to DOMS.

THE STACK:

500-1000 mg of green tea extract 

200-400 mg if caffeine 

In the morning and 30 minutes prior to workout

-Recomended Dosage by Jim Stoppani, PHD

What's on your supplement shelf?

Road to the Delaware

I awoke at 5:30 am, ate my 2.5 cups of unflavored cream of wheat, 6 eggs and 2 pieces of bread. I weighed myself, and, to my horror, tipped the scales at 177 pounds. Nerves started to set in. My weight class was 176.25 pounds, and I was almost a pound over. I headed to the show with the feeling that I wouldn't make weight. The feeling never left me the entire ride.




I entered the registration room and was waved to the end of the table. The head judge said "Get on the scale." I stepped up --  gingerly --  and saw the numbers 178.4. Anger set in. Damn those rotten eggs! When you're hungry and dehydrated, it's hard to control emotion. I wasn't going to let a measly 2.2 pounds keep me from my goal.

I got into my car and drove to the YMCA. I'd decided to get into the sauna and sweat off the pounds. Ten jumping jacks. One hundred punches. I had to keep moving to expel the water as quickly as possible. I emerged 40 minutes later and returned to the show. I walked into the lobby, approached the scale and stepped on. This time the numbers 175 popped up. It was as if a small floor safe had been lifted off of my shoulders. Time to eat!

I only had an hour to "carb-up". This is where you consume carbohydrates, proteins and essential fats to help fill out muscle depleted by the months of intense dieting. I shoveled in chicken and cold rice and chicken -- the toughest meal I've ever made myself swallow! But I did swallow. Time was precious, so I switched to rice cakes, peanut butter and jelly. This repast was the most amazing I've ever tasted (LOL); I ate four every 20 minutes, racing to be as sated as possible. By the time my group was called, I felt as if I were the embodiment of the Chinese proverb about the perfect meal -- "Eat until you are eight-tenths full." It was time to pump up and give my best showing.
One hundred and fifty push-ups were followed by 150 rows. I walked backstage, got in line and got set. I'd never been so nervous, but I'd come this far couldn't turn back now. I eased onstage and peered into the crowd. Then I took my place in front of the judges. It took every ounce of strength to stand up and pose. The judges went through the mandatory poses. I stood tall, flexed hard. Within five minutes it was all over. The months of sweat, pain and intense dieting -- over. Everything was in the hands of judges.

Hours later the results were announced. I'd placed second in the novice class; fourth in the state. This had been my first show, and it taught me a lot about what I need to improve to win next time around. I'll train hard and rededicate myself to improving my mind and body. The only direction to go is up. I have gained new respect for the sport of bodybuilding, which is more than lifting weights and flexing onstage. Much more. A ton of technique, mental toughness and dedication is packed into every performance. I'm eager to compete next year in the Philadelphia show, where I surely will improve on my showing. Thank you all for your support -- my clients, my family, my friends. It really meant the world to me.

Stay positive, stay motivated, stay dedicated and you, too, can reach any goal! It really does come down to How Bad You Want It.

Whats Cooking in the kitchen! Pasta Edition

The writer Gore Vidal once said the most dispiriting words in the English language were “Joyce Carol Oates”. To most of the public, the most dreaded four-letter English word is "Carb"! This macro-nutrient has been cast as the villain in the war on obesity. But not all carbohydrates are bad: our body needs them (along with fats and proteins) to survive. Carbs are fuel, which is why people who restrict them or "cut them out" often feel as lazy or sluggish as the protagonist of a Joyce Carol Oates novel. The trick is to get most of your carbs from non-starchy options -- fruits and vegetables -- and limit your starchy ones (whole grains, potatoes, tabletops...) to breakfast and post-workout. For a deeper look at this subject, check out Madelyn Fernstrom's article "Carbs: the good, the bad and the ugly" .


Named for the Italian Robin Hood, fra diavolo means "devil's brother" and refers to a spicy sauce. This version is virtually fat-free and will infuse both the pasta and the fish with a lusty flavor. A great post-workout option that delivers a whopping 31 grams of protein, while yielding only 3 grams of fat. Hope you carbivores enjoy this one.

COD FRA DIAVOLO

Ingredients

• 8 ounce(s) multigrain or whole wheat fusilli pasta
• 1 teaspoon(s) olive oil
• 1 medium red onion, coarsely chopped
• 1 medium red pepper, cut into 1/2-inch pieces
• 3 clove(s) garlic, chopped
• 1/4 teaspoon(s) crushed red pepper
• 1/2 cup(s) fat-free marinara sauce
• 1 can(s) (14 1/2 ounces) Italian-style diced tomatoes
• Salt
• 1 pound(s) cod fillet, cut into 1-inch chunks
• Fresh basil leaves for garnish

---

Directions

1. Heat large covered saucepot of water to boiling over high heat. Add pasta and cook as label directs.
2. Meanwhile, in nonstick 4-quart saucepan, heat olive oil over medium heat. Add onion and red pepper, and cook 8 to 10 minutes or until vegetables are tender and lightly browned, stirring occasionally. Stir in garlic and crushed red pepper; cook 1 minute. Stir in marinara sauce, diced tomatoes, and 1/2 teaspoon salt; heat to boiling over medium-high heat. Reduce heat to medium-low and simmer 5 minutes more.
3. Add cod chunks to sauce, pressing down with the back of a spoon to submerge in tomato sauce. Cover and cook over medium heat about 6 minutes or until cod is cooked through.
4. To serve, drain pasta well and place in 4 large shallow bowls; top with cod and sauce. Garnish with basil. 

Calories	355
Total Fat	3g
Saturated Fat	1g
Cholesterol	49mg
Sodium	645mg
Total Carbohydrate	54g
Dietary Fiber	8g
Sugars	--
Protein	31g
Calcium

We exercise to lose weight right? WRONG!!!

 Though the number of Americans who exercise increases every year, the obesity rate stays the same. How does that make sense? Well, people often forget the importance of diet in their weight-loss program. Regular exercise is great for reducing pounds and preventing heart disease, diabetes and cancer. But only when exercise is paired with proper nutrition will you reap its full benefit.

I just read an excellent article on MSNBC.com (Big bummer! More of us exercise, but still fat) that lays out some stark truths about America's continuing obesity epidemic. Adult men and women 20-and-over are fatter than ever. The numbers are truly staggering. In fact, the obesity rate in this age group has risen by 8.6% over the past two years. We need to get this under control -- it's already out of hand.

When beginning your weight-loss regime, count calories. Use this helpful calculator: (http://www.fmptrainer.com/) to find out your ideal number. You can effectively drop weight by taking in 500 fewer calories a day, through diet and exercise. Divide that figure into five to six small meals, and make sure the food is wholesome and nutritious.

You get what you train for!

Everyone wants that perfect body, yet no one trains for it. Does this make sense? I continually see people take on training programs that have nothing to do with their goals. The "average Joe" in the gym wants to lose fat and get that lean athletic beach bod -- not an uncommon goal, right? Yet, he's doing hypertrophy (muscle building protocols) out of the latest issue of Muscular Development. How are you supposed to get a metabolic benefit from a heavy-load, weight-training protocol that calls for two-to-six reps with a three-to-five minutes of rest between each of the six sets?  That's an easy question... You don't!

To lose body-fat percentage, you need (1.) proper nutrition and (2.) metabolic substance in your workouts. Which means you should add high-intensity exercises to burn the maximum amount of calories. Exercises such as burpees, mountain climbers thrusters, and kettle-bell swings are perfect for raising the metabolic value of your workout.


Here's a fantastic metabolic chest workout: 

1A. Incline Chest Press         10, 10, 10, 10

2A. Cable Chest Flies            8, 8, 8, 8

3A. Thrusters                        15, 15, 15, 15

4A. Dumbbell Chest Press    10, 10, 10, 10                      

5A  Dips                               10, 10, 10, 10

6A. Burpee Jump Pull-ups     15, 15, 15, 15                                          

REST 60 to 120 seconds after circuit, or until heart rate reaches 50 to 60% of MHR (Maximum Heart Rate)

ENJOY !!!