Is shoulder pain affecting your workouts. Then you may have carpal tunnel syndrome

I have an extensive article of this up on my website

Bodybuilder.com 

I have been experiencing shoulder pain for the last 6 to 8 weeks when I try to work out.   That means even when I try to do dumbbell curls I have a sharp burning pain in the front of my shoulders.  When I try to do dumbbell bench presses, or any other form of benchpress I have  Extreme pain in my front shoulders.

Do you have pain in your shoulders, your neck, and do you have pain when you try to sleep?   Have you stop doing certain exercises or sports because of the constant pain and your shoulders when you try them?   If so then this article will help you take care of that problem. 

 Now I was blaming the heavyweights I was using and lowered the weights but still the pain persisted.  Plus when you're dumbbell bench press goes from 65 pounds to 25 pounds you realize you're not going to get the results you want.

But I also noticed that when I was not on the computer for 8 to 10 hours a day that my shoulders did not ache and there was not the pain level that I had when I was on the computer. I could also almost get through a normal bodybuilding workout.

So I did some on line computer investigation and found out that I have a form of carpal tunnel syndrome called  Uppercross syndrome. 

Simply put I am a hunt and peck typist and I spend sometimes 8 to 10 hours a day in front of a computer.  And that means I am leaning forward with my head forward as I type. And that makes my shoulders and spine try to support my head from an unnatural position.  And so the shoulders and upper back or working 10 times harder than they should to support my neck.

And that results in constant shoulder pain in the front and sometimes back of the shoulder, pain in the neck, and pain when trying to sleep. 

In other words I was in constant pain so I have now been making sure I am sitting straight up-and-down and also I got a new computer desk.   That way I can see the keyboard through glass what I maybe working on just looking at the computer screen and making sure my back and neck are up straight.

I am all so now making sure I do exercises every 5 to 10 minutes I do not sit without moving on the computer for two to three hours at a time without moving.    

We need to increase our shoulder flexibility again and get our spine and upper neck back in alignment.  And we need to make sure we do this each and every day,  or there will be serious issues in the future and our shoulder and neck area.

So please read my article on my website and I will see what I have exercise pictures and video up soon

Bodybuilder.com 

TRAINING WHEN TRAVELING 

OR ON VACATION

08/01/14

Visiting Daughter and Granddaughters

Brought mat - 25 pound dumbbells 
up 6AM -  run 1 mile of sprints up HIGH grass hill in park
Walk 1/2 mile there and back to park
200 pushuos
500 situps
100 free squats
100 curls- hammer curls - cleans and presses-  rows with dumbbells
20 minutes of yoga stretching 

I do not care where you are what you are doing you can still get a good workout when you travel and when you are on vacation

And you will FEEL so much better when you do!    make it habit you never stop

Should You Juice or Blend to be Healthy

Personally I prefer to blend my fruits and vegetables instead of juicing them.  I do this for a definite purpose.

When you juice you are extracting the water and nutrients from produce and trying to discard the fiber.  Without the fiber your digestive system doesn't have to work as hard to break down the food and can almost instantly absorb nutrients.  It can make the nutrients  quickly available to your body and in much larger quantities than if you were just eat those all of those fruits and vegetables. 

Is also the reason and I not use a juicer.  When you are juicing fruits, the juice that is made can release the sugar into your body at a extremely rapid raise. This is because of the fiber has been removed from the fruit and vegetables.   If you were only juicing fruit this can cause a huge spike in your blood sugar level which can be most unhealthy for your body.  High blood sugar levels can cause diabetes, mood swings and other physical ailments, 

When you use the blender you are also getting all of the fiber and skin from the fruits and vegetables you blend.  By blending you are able to break the fiber apart from the food fruit or vegetables, which helps create a slow even release of the nutrients into your body and bloodstream, and avoids the blood sugar spikes that can result from using a juicer and juicing fruits.  Also by blending fruits and vegetables it makes them easier to digest since the blender has broke the fiber apart.  Plus I have found making a smoothie in my blender is much more filling than just drinking juice from a juicer. 

Dr. Herbert Shelton states in his books is best not to combine certain fruits and vegetables so do not combine vegetables like carrots, broccoli, zucchini for they have high starch content. And starches are digested with enzymes different from those used for any other food groups.  If you combine these vegetables with fruit it can it can cause gas and other symptoms.  What he did fine is that you can combine green leafy vegetables with pretty much anything you want, that is what I combine them with spinach and kale.

The last part is make sure you try to drink but you made in the first 15 or 20 minutes after you've created it. Both the air and light will destroy many of the nutrients the longer it sits out after you have made it. So after you have made your smoothie or juice sitdown, relax, and drink it  also do not make too much and then try to store it. Try too make just enough for you to use in one session

Working the core muscles

This is been a hot button term for the last 10 or 15 years. Everyone talks about working the core. What the heck does that mean.

First of all there more than a few strength and conditioning coaches who feel that working the core is something they put minimum time into.   They feel it is a term used by trainers to train Hollywood celebrities and people who were not athletes.

The core muscles include both your abdominals and your lower back muscles. They are at the center of your body and they are versus what hold your body together. Virtually every movement or exercise you do involves those muscles. If they are strong and meet your posture is straight and for any athletic endeavor A strong core will enhance your performance,

And of course for bodybuilding or fitness having a strong core a flat stomach is absolutely necessary. And like it or not it is also the way most people at judge if you are in shape or not.  When you put on a bathing suit to to it or go swim or relax and Sun bath you want to have a flat well toned stomach. That is the standard for what is called a sexy body.

When you do exercises for the core they are not just for the muscles that we call the six pack. we are also working oblique muscles and also the muscles of our lower back. That means we are not just doing endless crunches. We are doing other movements that strengthen and also provide flexibility to our core muscles.

As a trainer I have witnessed many athletes who have incurred injuries by ignoring the core muscles and by also putting on excessive weight. Most excessive way is stored around the abdominal muscles. This weight then put extra pressure on your lower back to keep you in an upright position. This can waken your lower back and make you very susceptible to injury.

In addition any extra weight is going to put incredible pressure on your joints. Especially your feet and ankles knees and hips.  I do not care how much muscle you put on to try to make up for this excess weight your boat structure can only handle so much weight. It is like taking your car and starting to put 45 pound plates and it. There's become a point in time with your friend cannot support that way is going to collapse. So will your body

So you must keep this in mind as you start to develop your body had to train. We are all born with different types of bone structures and you need to take a good look at yours to see just how much weight you can carry. If you exceed this way but a large amount you are going to costly be injured and unable to train, and you will be most unhealthy.

And remember our goal for bodybuilding's health first. I don't care how much muscle you on if you feel awful it will not be worth it. And believe me I have known hi but it's a bodybuilders and Ashley's who have done just that. Well everyone is complimenting them on how big they are what's around the gym there most unhealthy.

Remember the abdominals are made up of four muscle groups. So we need to have a wide variety of exercises to hit all of these muscle groups. Many of these exercises consists of movement from a mat and also using an exercise ball. That's right bending down to pick up something also works your abdominals and your core.

Another group of exercises that address the core or Pilates.  These were created in the 1920s and they were designed to strengthen, tone, and develop the deep core abdominal muscles. They not only develop the abdominal muscles they also provide stability and flexibility when you were working out or playing a sport. They enable you to maintain body balance when you are moving in any direction. 

So make sure you do Core exercises in your workouts. You want to maintain a strong sleek,body, keep your lower back strong and flexible, and be able to maintain a good balance position all during the day. It will also help you create or maintain the hourglass figure that we all work hard to achieve.

I will soon put up some of my favorite exercises to about the car on my website

How much should you warmup 

before you exercise

How much should you warm up before you exercise? I have received thousands of e-mails from athletes- bodybuilders- and working people asking this question.

First of all it depends on your type of workout you will doing and also on your individual body type. That being said you need to follow some general guidelines

1) The best warmup for lifting weights is to do the exercises you are about to do with a light weight and go through the full range of motion. That will warmup your body muscles that you are just about to use. DO NOT GO YOUR HEAVIEST WEIGHT ON YOUR FIRST OR SECOND SET UNLESS YOU WANT TO GET INJURED!

2) Do not go to do a long aerobic workout before you lift weights. You can often burn up the glycogen from your muscles before you even workout a that will give you a worthless workout. You need the glycogen to help you lift and get results.!

3). But one thing you need to do is to get your body temperature up some before you start. Whether that is done on the treadmill or some quick light weights it does not matter as long as you have got your blood pumping.  If I did not want to do a light set of all my exercises for warmup sometimes I would get on a exercise bike and ride it with no tension for about 8 to 10 minutes to get my blood flowing

The physiological reason you do a warm up is to assist your circulatory system in pumping oxygen-rich blood to your working muscles. You want to increase circulation throughout the body in a gradual manner. A good warm up w ill safely prepare your body for the increased demands of your exercise routine. When your muscles are cold muscles they do not absorb shock or impact as well, and are more susceptible to injury.
Always make sure you do not just walk in and try to handle your heaviest weight. That just shows lack of discipline and patience in your workout and you will end up paying the price and injuries. 

Cook Healthy Meals For Your Children 

At Manhattan's Private Calhoun School Chef Robert Surles cooks healthy meals for his Kids. "Chef Bobo " as he is called, cooks from scratch, keeps the portion sizes small, and provides healthy food instead of the preservative loaded, high sugar junk that most students are asked to consume.

He states that " studies have shown that it may take up to 15 times of tasting something before a child will like it." So rather than give in, Chef Bobo, will keep putting out his healthy food dishes until his students find the particular dishes they like.

He also tries to avoid any food that has corn syrup in it. He feels this is one of main reason that diabetes is running rampant in our children is that corn syrup is so prevelant in all of our foods. One of his examples is ketchup. Ketchup has more sugar in it than ice cream and he will not serve it to his students.

One of his recipes is for Rutabaga fries, which are tossed in olive oil, salt and pepper, and then cooked in a convection oven.

So you parents need to get on the bandwagon. You need to buy healthy foods from the grocery store, like lean meats, fresh vegetables, fresh fruit each week. You need to cook your meals from scratch and avoid the frozen prepared meals in the freezer aisles, which are pumped full of preservatives and sugars. You need to take the time and effort to plan and out and prepare healthy meals each day.

I would not only recommend that you eat most of your meals together as a family, but also did you get your children involved in cooking and preparing the meal. This will give them the routine of cooking and of preparing healthy meals, and they should carry this routine for the rest of their life

Give your child the gift of health! All of your effort will be worth it, and they will be able to carry this habit of health with them when they go out on their own .

Are you training for a sport or want to increase your speed or power? Then try plyometric training.

http://power4sports.blogspot.com

How much should you warm up before you exercise? 

I have received thousands of e-mails from athletes- bodybuilders- and working people asking this question.

First of all it depends on your type of workout you will doing and also on your individual body type. That being said you need to follow some general guidelines

1) The best warmup for lifting weights is to do the exercises you are about to do with a light weight and go through the full range of motion. That will warmup your body muscles that you are just about to use. DO NOT GO YOUR HEAVIEST WEIGHT ON YOUR FIRST OR SECOND SET UNLESS YOU WANT TO GET INJURED!

2) Do not go to do a long aerobic workout before you lift weights. You can often burn up the glycogen from your muscles before you even workout a that will give you a worthless workout. You need the glycogen to help you lift and get results.!

3) But one thing you need to do is to get your body temperature up some before you start. Whether that is done on the treadmill or some quick light weights it does not matter as long as you have got your blood pumping.

How to train to Play  High School Linebacker 

How do I build up my body to play football as a linebacker. I am a sophomore in High School and they are going move me from cornerback to linebacker this coming year. I am 5'11" 178 lbs.

I have run a 4.75 forty yard dash far and I can hit pretty hard
I want to play college also - any position I can.'

I see you are now designing up routines for $5.95 like you do for your bodybuilding site. So I want you to design one for me and be one of the first ones to join it.

Johnny R.

Hi Johnny,

First of all I presume they are going move you because they have lost some of their existing linebackers to graduation. For your current size is more suited to the backfields

But remember as your build up your body you will also increase you chances to play college football.

You need to concentrate on speed and agility as your build up your body. A four day routine will be prime to help build up your body and to also increase up your speed.

You need to keep track of your lifts and keep a log
Bench Press
Squats
Leg extensions
lapt pulls
dumbbell curls  - hammer curls
Calf raises

I would do 
Monday -Wednesday  Legs-- Chest - Triceps

Tuesday - Thursday -  Back- Shoulders- Biceps

And do sprints - straights - diagonals-  hills
Spint - rest - sprint

Just like you will do in a game

Carmen and Parker getting a jiu jitsu workout on 02/15/14

Carmen has greatly improved in the last two weeks - she is tough

They both did jiu jitsu for 45 minutes tonight and 
jump rope
pushups
23lb dumbbells

Lots of sweat and muscle building

I am going to help train Parker 

He has now been doing jiu jitsu for 2 weeks 

He is a 8th grader in Castiac California Played football and basketball and has attracted a lot of attention from the Private and public high schools

But he has never lifted weights before and he is just starting now

He us 6'  3"   212lbs today

And we will track his progress as we work on strength and conditioning

This is for the training of children