standAPART Podcast

Overhead Squats: Not Just for Athletes!

Thu, 07 Aug 2008 22:42:00 +0800

In this episode I discuss the rationale behind using the Overhead Squat exercise for general population clients (non-athletes), and the proper progression to perform it correctly. As a personal trainer that works with primarily clients seeking physique alteration and enhanced function, the overhead squat has become my SINGLE MOST important exercise to instruct. Th exercise is great for teaching exercisers the importance of scapular stabilization and strength, bracing the abs, and balance and coordination. Most trainers will shy away from the Overhead Squat exercise for a number of reasons: 1.) View it as a advanced & technical exercise 2.) Presume it is only an exercise for athletes 3.) Most trainers don't know how to instruct or execute themselves 4.) Some general population clients will exhibit historical limitations (pain, injury,, etc) I discuss my use of a "C-Band" (a.k.a "Core Band" (found at www.performbetter.com), which is one progression from using a dowel rod; and how the tubing will help activate the scapula and erector muscles which help to stiffen the spine during the movement. Prerequisites to using the C-Band for a Overhead Squat: - Hold dowel overhead while squatting: no bend in elbows, dowel doesn't fall forward - Squat executed perfectly (knees parallel to floor or below) - Healthy shoulders needed: upper body strength (assess using push-ups) - Squat technique should be good: bracing core throughout - No pain present during movement (any pain should cease exercise) The Overhead Squat is by far the BEST overall body exercise (in my opinion) simply because it can assess and improve so many factors of human function. For a detailed post about this exercise, visit: http://lifeofapersonaltrainer.blogspot.com/2008/07/c-band-oh-squats.html

How to Achieve 3-D Arms

Mon, 28 Apr 2008 18:52:00 +0800

What do large arms do for you? When you see an individual with 18 inch or 20 arms, what do you automatically assume? Do you assume that they train in a gym? Or maybe they are an athlete? Maybe you assume that are really strong? Society typically assumes all the aforementioned, while more specifically; women tend to find big arms as a feeling of added security, masculine, and downright sexy. Females with muscular arms tend to be looked at as strong-willed, health conscientious, and athletic. Arms have always defined our character to a degree simply because they are allowed to be visible in public, and the size of our arms ultimately showcase our efforts in the gym. How do they display our efforts in the gym? Visuals play a big role in society—especially in America. Therefore, it is important that if you want your efforts to be noticed, it is paramount that you learn how to maximize those efforts. Want big arms? Well, begin by forgetting curls and kickbacks for the moment. If you have always wanted big, sleeve-busting arms and have tried everything under the sun to achieve them, but never have--it is time to think outside the "curl" box and build 3D Arms! This podcast episode briefly touches upon some topics detailed in John Izzo's new article "3-Dimensional Arms" available for free at www.standAPARTfitnes.com. The article contains 2 sample workouts and explains which 3 key muscles (other than the biceps and triceps) will be needed to build 3D Arms! Visit John's Blog for more tips: http://lifeofapersonaltrainer.blogspot.com

Fixing Your Shoulders with Face Pulls

Wed, 26 Mar 2008 18:08:00 +0800

In this episode (sorry its been so long), I will discuss the one exercise that is missing from most shoulder exercise programs. The rotator cuff (RTC) is blamed for most shoulder pain, however, we tend to miss the fact that an imbalance within that small muscle group may be the culprit. Most bench pressers tend to have overly tight internal rotators (subscapularis) and weak external rotators (teres minor & infraspinatus). Therefore, the head of the humerus (upper arm bone) cannot stay depressed during movements and will tend to glide forward against the acromium process (bone at the end of the collar bone). Face Pulls are a great horizontal pull that will allow the scapula to abduct and externally rotate against resistance. Performed correctly, the upper and lower trapezius muscle gets alot of work--which is usually neglected from conventional "shrugging". Benefits of Face Pulls: 1.) Enable adequate scapula mobility 2.) Balances the muscles of the shoulder joint 3.) Strengthens the external rotators How to Perform: 1. Attach a rope to the high pulley of a cable station and grab an end with each hand so your palms face each other, thumbs toward you. 2. Back a few steps away from the weight stack until your arms are straight in front of you and you feel tension in the cable. 3. Pull the rope toward your eyes so your hands end up just outside your ears. You should be positioned in the classic bodybuilder's "double-biceps pose." 4. Allow your arms to straighten out slowly in front of you. You can see me instruct how to perform the Face Pull, along with many other exercises, in my "Moving More Muscles " DVD available at www.standAPARTfitness.com.

The Best Core Exercise

Sun, 09 Dec 2007 18:13:00 +0800

What is the best core exercise? Is it 100 crunches or hour long held planks? In this episode, I discuss one of the best, if not, THE best core exercise called the Barbell Landmine. It is one of the many exercises featured in my new DVD, "Moving More Muscles - Balancing Muscles with Push/Pull Combos". In the video, I discuss the tools needed to design balanced exercise programs involving push and pull movements. The Landmine is a great exercise because it trains the core and abs in a standing position, which is the most functional for daily activity and performance. The core is needed to stabilize the spine during activities such as running, playing golf, or skiing. This function alone is paramount to avoid injury and be successful at your sport or simply feel better. While at first, this exercise will get you stares from others in the gym, but when you begin to "feel" the core and reap the benefits of a stronger mid-section and improved strength, you will want MORE people to stare! Listen to the podcast to get an idea of setting up this exercise and performing it properly. To really gain the benefits of the Landmine and perform it flawlessly, check out the new DVD, "Moving More Muscles". Check out www.standAPARTfitness.com for the new DVD and a 1 minute preview of the video.

How Can I Improve My Push-Up?

Mon, 15 Oct 2007 22:09:00 +0800

Typically, the push-up exercise can be improved by mobilizing the shoulder blades. One way to do this is by performing self-myofascial release (SMR) with a foam roller. This podcast explains how to set up the foam roller and how it can benefit the push-up exercise by increasing mobility, blood flow, and stimulation to the shoulder blades and back region. Pictured: A 3-foot high-density foam roller that can be purchased through Perfrom Better is placed horizontally on the floor. The mid-back is placed on the roller with the rear off the ground. The elbows are placed closely together in front of the face and typically 10-20 "rolls" are performed from the base of the neck to just below the shoulder blades. This is one of 42 techniques that are designed to improve exercise form and are available in the Eye of the Trainer DVD. Check out www.EyeOfTheTrainer.com for a preview video of the DVD contents, free exercise sample, and newsletter. The instructional DVD is vital to any gym-goer, personal trainer, or weekend warrior looking to improve their strength, body composition, or performance.

CPT vs. CSCS - Who's Better?

Wed, 02 May 2007 20:34:00 +0800

In this podcast, John Izzo, Founder of standAPARTfitness.com,explains the difference between the Certified Strength & Conditioning Specialist (CSCS) certification and the Certified Personal Trainer (CPT). Originally addressed by a Fitness Roundtable, John has received many questions regarding what direction should new students take in regards to obtaining proof of their qualifications--the NSCA's CSCS? or a CPT? As an experienced personal trainer, coach, and fitness manager, John offers some candid advice regarding the two different certifications and what, if any, similarities are present. To read the original Roundtable discussion, go to www.freewebs.com/john12774

Mobility "S" Stretch

Sun, 04 Mar 2007 17:19:00 +0800

What is the Mobility "S" Stretch (as seen in the "Stronger Shoulders" DVD) The Mobility "S" stretch is performed using a dowel and firmly planting your feet to the floor. To begin, hold the dowel in front of the body so that the right hand is pointing in the 1 o'clock position. To execute, bring right hand in reverse towards your left ear. As the dowel is shifting, bring your left arm towards the body slightly and then up in front. As the dowel clears the head, your left arm should raise above to the left side of your head. The motion should look like a figure eight performed in all planes of motion. This drill is excellent for warming-up the shoulder joint and engaging the core during such movements. It mentally prepares the joints to work in unison and enhances movement to ready for external loads (weights). This warm-up drill is featured in the "Stronger Shoulders DVD" available through www.standAPARTfitness.com.

Personal Training New Job Tips

Thu, 15 Feb 2007 22:27:00 +0800

Listen to John Izzo, Bsc, NASM-CPT, PES and Founder of standAPARTfitness.com address common questions that are raised by new trainers entering the field. QUESTION: "I am a certified personal trainer and I have interviewed with a commercial chain fitness center for a job. What things should I look for before I accept this position?" JOHN: Great question! Alot of new trainers will jump at the first opportunity that comes their way in a quest to wear the "Staff Trainer" shirt at their favorite local fitness center. I know I loved wearing my shirt! But, there are a couple of things you should check out about the gym that are not usually covered in the interview process. Usually, small factors that may effect your work environment are talked about (busy hours, odd hours, split shifts, supplement sales, bonus, staff, members, policy, etc) but they are rarely seen in action. So, I always advocate--before you verbally accept a job as a trainer in a gym, to go back and visit the facility later in the day (preferrably later in the evening when the boss has left) and notice the following things: 1.) How busy is the overall gym? 2.) What is the staff doing? Is the front counter staff mingling, busy, or painting their nails? 3.) Are the trainers busy? Do the trainers seem attentive with their clients? 4.) How are the trainers dressed? Professional? Tanks? Shorts? 5.) Is managenment present? (note time of day) 6.) Does the staff seem to know its members? 7.) Does the club feature new, working equipment? What other amentities? (massage, boxing, classes) This is important because it tells you that this club has a big budget and can pay $$. 8.) Club cleaniness? (Very important!--tells you alot about ownership) 9.) Does the club or management recognize its staff (employee of the month, staff bios) or members (member of the month)? 10.) And most important...did you get greeted at the door?