Movement: 07/30/2012

Movement of any type is good movement! Humans were not designed to be sedentary creatures, that is why the majority of the human body is comprised of endurance muscles. So get up and move!

London 2012: 07/27/2012

Here's to all of the athletes that make it to the Olympics! Here's to all of the athletes that strive to be the best athlete they can be! Here's to setting a goal and reaching it! 

We are all Olympians!

Cheers!!!!!!!!!!

Natural Playground: 07/25/2012

If Ever You are at a Loss for What to Do, Just Look Outside. There are Over One Million Things for You to DO!

Featured App: Zombies, Run!: 07/24/2012

Zombies are just as popular, or maybe even more popular than vampires. The craze isn't totally new, but the idea of taking Zombies with you on a run is relatively new. This app is not a cheapy, though there is a free with ads version out there, so I would recommend trying out the free version first before shelling out $7.99 for the app. One thing for sure, this app will put the fun back into your run!

What the developer says about there app:

Zombies, Run! is an ultra-immersive running game and audio adventure

You tie your shoes, put on your headphones, take your first steps outside. You’ve barely covered 100 yards when you hear them. They must be close. You can hear every guttural breath, every rattling groan - they’re everywhere. Zombies. There’s only one thing you can do: Run!

Zombies, Run! is an ultra-immersive running game and audio adventure, co-created with award-winning novelist Naomi Alderman. We deliver the story straight to your headphones through orders and voice recordings - and when you get back home, you use the supplies you’ve collected while running to build and grow your base.

BBC NEWS - “The only way to save yourself is to run for real.”
WIRED - “In the style of Runkeeper, with an exciting undead twist.”
LIFEHACKER - “A really cool way to get outside and exercise.”
CNN - “Turns exercise into a game - a terrifying, terrifying game.”
NPR - "It gets you moving!"
TIME.COM - "Takes all the fun of a zombie game and funnels it into a fitness app."

WHAT PLAYERS SAY:
“Evaded all zombie mobs :-) One of my best sprints ever; this app works!”
“This game will make you sweat. Perfect junction between game design and run tracker.”
“Just tried @zombiesrungame and for the first time in my life I feel truly alive.”

WALK, JOG, OR RUN ANYWHERE
Zombies, Run! works anywhere and at any speed. You can jog in a park, run along a beach, or walk along a trail.

YOU ARE RUNNER 5
Hundreds of lives are counting on you. You've got to rebuild your base from a few shivering survivors into a fortified beacon of civilization by collecting critical supplies and avoiding roving zombie hordes. Can you save them and learn the truth about the zombie apocalypse?

A WORLD OF STORIES
With 30 missions and over 40 runs worth of gameplay, you become the hero in an epic story of humanity’s struggle for survival where your running *really* matters - and there’s a deeper mystery to be uncovered as well...

YOUR OWN MIX
Choose your own custom playlists before you start running: the story unfolds in between your tracks through a series of dynamic radio messages and voice recordings.

INTERVAL TRAINING - WITH ZOMBIES
With our optional ‘Zombie Chases’ mode, you’ll need to increase your speed and work up a sweat if you hear zombies on your tail. That’s right - we’ve made interval training *fun*!

VIEW YOUR RUNS ONLINE WITH ZOMBIELINK
Register with our free ZombieLink service to view and share your runs online, complete with maps (coming very soon), full run history, and the ability to ‘play back’ zombie chases so you can see how much faster you ran when the living dead were right behind you!

KEEP THE SURVIVORS ALIVE
You automatically collect items like medicine, batteries, and ammo while running - but when you're back home, who needs them more: the soldiers or the doctors? Which buildings need extra defenses? It’s up to you - and the bigger your base, the more missions you can play.

NOTES
- Version 0.9 comes with 23 missions, with 7 supply missions to be released in an upcoming update
- Requires Android 2.2 or above
- Continued use of GPS running in the background can dramatically decrease battery life.

COMING SOON
- Run logs on device
- Improved performance
- Better sound
- Radio transmissions
- Yet more missions!

Follow us on Twitter at http://twitter.com/zombiesrungame
Sign up to our mailing list at http://www.zombiesrungame.com

You can find Zombies, Run! at  Google Play  and at  iTunes App Store

Dumbbell are Better: 07/20/2012

Dumbbells are Truly Better than Machines at Muscle Toning!

Shoulder Injury Prevention / Care: 7/19/2012

Scott Herman leads us in a shoulder rehabilitation program. This program is very standard in the rehabilitation world and the exercises are valid. If or when you decide to add a weighted dumbbell make sure that it is something that is light and not too heavy. Even if you were able to perform front deltoid raises with 30 lbs, that doesn't mean that you can perform that weight now that you are injured. If you are not injured, then you can still do this workout as an alternative warm-up for your shoulder workout.

Reps / Sets / Exercises

EXERCISES
10-20 reps per set
2-4 sets per exercise
15-20 second rest

Front Raise "Anterior Deltoid" 
Lateral Raise "Medial Deltoid" 
Rear Deltoid "Posterior Deltoid" 
Arm Circles- Clockwise/Counter Clockwise 
Cable Rotator Pulls (roll up a towel and place it in between your arm and your body) 

Head Raise with Hands Behind Head 
Hand to Shoulderblade Reach 
Walking Hand Up the Doorway


STRETCHES
Hold 30-60 seconds
3 sets per exercise
15-20 second rest




Video:

 

Increase Your Speed and Power: 07/17/2012

Olympic Lifting Works! Add it into Your Routine at Least Once a Week!

Orthorexia: 07/16/2012

    

There is a new eating disorder in town, and it is one that might not seem like an eating disorder at first. The disorder has been labeled "Orthorexia Nervosa" and is a relative of anorexia and bulimia. This disorder is associated with an unhealthy obsession with eating healthy. Oh, eating healthy? So it can't be that bad. Well, at first the obsession with eating healthy might not be detrimental to one's health. However, the disorder can start to take control over an individual and will lead to undesired weight loss, nutrition loss, social anxiety and isolation, and several other health consequences. How does it do that? The individual that develops orthorexia will begin to doubt the purity and quality of food products. This will eventually lead to limited eating, picky eating, and will lead to making poor food choices.

For more information about orthorexia please visit the Orthorexia home page.

Beginner Kettlebell 5 of 9: 7/13/2012

Here is installment 5 of 9 of kettlebell training by Mbodystrength.com. The intensity is raised in the 5th installment of the beginner kettlebell workout. Like the 4th installment his session has two 15 minute circuits with a two minute rest in between the two circuits. Push as hard as you can throughout the entire 30 min of this workout. Keep your resistance and intensity high during this workout to make this session a resistance / cardio workout, which will enable you to burn more fat. Why? High intensity training has been shown to increase exercise post oxygen consumption (EPOC) in study participants, and this rise in EPOC leads to larger amounts of fat burned after exercise. I hope that you enjoy this series of kettlebell workouts, because they are enjoyable, fun, and definitely a great way to burn the fat and build muscle. This workout series is brought to you by Marcus Martinez from Mbodystrength.com and each week, for the next three weeks, I will cover all 9 of his installments for this workout plan.

Exercises / Reps / Sets

2-Density Rounds, 15 minutes each.

1. Clean L - 10
2. Clean R - 10
3. Push Press L - 10
4. Push Press R - 10
5. Jump Squats - 5
*as many sets as possible

Rest 2 minutes between circuits

1. KB Lunge L - 5
2. KB Lugne R - 5
3. 1/2 Get Up - 3
4. 1/2 Get Up - 3
5. Pike Pushups - 10
*as many sets as possible

Video:

Fuel Up!: 07/11/2012

Good Nutrition Is Just as Important for the Game as it is For After the Game!

 

Beginner Kettlebell 4 of 9: 07/10/2012

Here is installment 4 of 9 of kettlebell training by Mbodystrength.com. This installment assumes that you are now pretty well rounded with the kettlebell. This session has two 15 minute circuits with a two minute rest in between the two circuits. Just because it is two 15 minute circuits doesn't mean that you can slack off. Keep your resistance and intensity high during this workout to make this session a resistance / cardio workout, which will enable you to burn more fat. Why? High intensity training has been shown to increase exercise post oxygen consumption (EPOC) in study participants, and this rise in EPOC leads to larger amounts of fat burned after exercise. I hope that you enjoy this series of kettlebell workouts, because they are enjoyable, fun, and definitely a great way to burn the fat and build muscle. This workout series is brought to you by Marcus Martinez from Mbodystrength.com and each week, for the next three weeks, I will cover all 9 of his installments for this workout plan.

Exercises / Reps / Sets

Circuit 1: 
Front Squat L - 5
Front Squat R - 5
Wide Push up - 10
Single Leg Dead Lift L - 5
SLD R - 5

Perform as many circuits in 15 minutes as possible

2 minute reset

Circuit 2: 
One Arm Row L - 5
One Arm Row R - 5
Halo - 5
Swing - 10

Perform as many circuits in 15 minutes as possible 

Video:

Don't Fret The Rain: 07/09/2012

Don't Fret the Little Things in Life! Run Through Them and Make them Small!

3 of 9 Beginner Kettlebell Workout: 07/06/2012

Here is installment 3 of 9 of kettlebell training by Mbodystrength.com. We have all seen those balls with handles on them at the gym, but how many of us have actually used on? Well, hopefully you are starting to become a professional at using the kettlebell. The great thing about kettlebells is that you can turn any resistance training workout into a cardio workout, and if you do the workout with high intensity and minimal breaks you can burn more fat. Seriously, burn more fat. Why? High intensity training has been shown to increase exercise post oxygen consumption (EPOC) in study participants, and this rise in EPOC leads to larger amounts of fat burned after exercise. I hope that you enjoy this series of kettlebell workouts, because they are enjoyable, fun, and definitely a great way to burn the fat and build muscle. This workout series is brought to you by Marcus Martinez from Mbodystrength.com and each week, for the next four weeks, I will cover all 9 of his installments for this workout plan.

Exercises / Reps / Sets

Narrow Push up - 5
One Arm Swing L - 10
One Arm Swing R - 10
KB Lunge L - 5
KB Lunge R - 5
Hip thrust -  15

Perform the above exercises and reps as a circuit and try to do as many circuits as possible within a 20 minute period. 

Video:

Exercise of the Day: Bullet Pull-ups: 07/04/2012

Create your independence from boring ol' exercises by performing this exciting and intense exercise. This is the bullet pull-up, which is a combination of a one armed burpee and a pull-up. This difference is that since you are alternating exercises you can really maximize your pull-up potential.

One Arm Burpee

1. Squat in a tri-pod position with one arm supporting some of your weight
2. Put most of your weight in your arm
3. Kick your legs back into a push-up position
4. Tuck your legs so you are back into the tri-pod position
5. Switch arms and repeat on the other side
6. After you have down two burpees on both arms proceed to the pull-up

Pull-Up

1. From the final tri-pod position of the burpee jump up to the pull-up bar and grab with your hands
2. Use the momentum from the jump to perform a wide grip pull-up
3. On your way down from the pull-up release your grip and land in a tri-pod position ready for your burpees 

 

This is a great exercise to use in high intensity training. Have fun gaining your independence from drab and boring. 

Recovery Pic: 07/03/2012

It's Real, It's Works, Go for It!

Beginner Kettlebell Workout 2 of 9: 07/02/2012

Here is installment 2 of 9 of kettlebell training by Mbodystrength.com. We have all seen those balls with handles on them at the gym, but how many of us have actually used on? Well, if you saw an tried the first installment then you are one of the few, the proud, the kettlebell user. The great thing about kettlebells is that you can turn any resistance training workout into a cardio workout, and if you do the workout with high intensity and minimal breaks you can burn more fat. Seriously, burn more fat. Why? High intensity training has been shown to increase exercise post oxygen consumption (EPOC) in study participants, and this rise in EPOC leads to larger amounts of fat burned after exercise. Don't wait on using kettlebells, get started now. This workout series is brought to you by Marcus Martinez from Mbodystrength.com and each week, for the next four weeks, I will cover all 9 of his installments for this workout plan.

Exercises / Reps / Sets

Deadlift - 15
Plank to Pushup Position - 10
Deadstart Clean L - 8
Deadstart Clean R - 8
Squat - 10
Sprawl - 5

Perform the above exercises and reps as a circuit and try to do as many circuits as possible within a 20 minute period. 

Video: