Wall sits. Perfect for a sunny day. #bootcamplife #wallsits #sundayfunday

Wall sits. Perfect for a sunny day. #bootcamplife #wallsits #sundayfunday

Crew! Take flight! #bootcamplife #sundayfunday #inmotion

Crew! Take flight! #bootcamplife #sundayfunday #inmotion

a whole lotta legs in the air. #abcircuit #sixpack #fitnessinsf #marinagreen

a whole lotta legs in the air. #abcircuit #sixpack #fitnessinsf #marinagreen

I let the ropes do the talking. @mikemartin8 #elevatefitnesscrew  #jumpropecircuit

I let the ropes do the talking. @mikemartin8 #elevatefitnesscrew #jumpropecircuit

A solid gang of humans and dogs put in work today. This is how Sunday’s should be spent. Join the movement folks! #elevatefitnesscrew

A solid gang of humans and dogs put in work today. This is how Sunday’s should be spent. Join the movement folks! #elevatefitnesscrew

Heavy ropes & plank circuit. #downwarddogpushup #heavyropes #sofit #elevateseason2

Hardy meal: white rice drizzled with braggs amino acids & nutritional yeast. Grilled boneless chicken drizzled with lemon. Grilled bell pepper, red onion & basil. Fresh avocado. #Badabingbadaboom #mmmgood #healthymeal #efcapproved

Hardy meal: white rice drizzled with braggs amino acids & nutritional yeast. Grilled boneless chicken drizzled with lemon. Grilled bell pepper, red onion & basil. Fresh avocado. #Badabingbadaboom #mmmgood #healthymeal #efcapproved

Push up circuit. 15 jumping clap/ 15 single hand tap/ 15 wide grip/ 15 close grip. 3 sets. #getpumped #pushupcircuit #noequipment #chestandtricepday #shredded #lean #workoutonvacay #deltoids #sofit #fitlife @hassanthegreat

NoEXCUSES workout.
Thanks Jason Williams for this one.

J. Dubs Workout/Warmup

30 Jumping Jacks

5 Push Ups

25 High Knees

7 Burpees

10 Crunches

7 Squats

5 Pushups

10 Crunches

5 Push Ups

7 Squats

30 Jumping Jacks

1 Minute Wall Sit

5 Push Ups

25 High Knees

Dedicaton.  Determination.  Drive.

NoExcuses kind of workout. No gym, no excuses!

I got your back like Chiropract… or.

For those of us who spend a lot of time sitting in a chair, or have some sort of  back pain which may in fact be all of us, this post may be essential. This is a simple post that deals with a broad problem amongst people today, especially as modern technology creates new jobs and interests that promote sedentary behavior. I’m talking about bad backs folks!

Here’s some scary news, research on the spine is still relatively idiopathic relative to how far Western medicine has come, meaning we don’t know that much! So how can we maintain our back? By keeping it in its proper position! Our backs can change form if chronically altered from its set point.

One of the most common ways to injure your back is by lifting an object incorrectly. You might have heard this before, “lower your knees before lifting, don’t lean and lift” This statement makes sense, because it’s just a more logical way of lifting. Though the more technical way to look at this is that you want to bring your body closer to the object, this way your lumbar region is not being overly exerted. The image below simplifies what I mean.  

 Your lumbar area is vulnerable to bad mechanics. So be conscious of it when lifting!

You tech geeks who spend 40 hours a week on a computer! Sitting for long periods tend to effect the cervical region and can develop a kyphosis of your upper back!  Not only that, research shows that people who sit longer, live a shorter life. I know, sad!

How can you improve your back? Here’s an idea, make a conscious decision to stretch your back more. Lengthen, and bring that spine back to its set point. The foam rollercan improve your posture by breaking the adhesion’s in your back muscles, and slowly resetting certain spinal regions. 

If you don’t have a foam roller, buy one! It’s relatively inexpensive. Start experimenting folks, live longer! 
Enjoy.

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