Friday, December 21, 2007
Wednesday, December 19, 2007
“UNBELIEVEABLE! What a great workout I just had with Fred. He kicked my butt from head to toe in less than 30 minutes using just the TRX Suspension Trainer. I was amazed at how many exercises could be done using the TRX and how intense the workout was. I look forward to using it again for my next workout.”
“…a very simple device that attaches easily to any structure and sturdy enough to support your full bodyweight and adds more productive exercises to your training ‘tool box.’”
Monday, December 17, 2007
Here are just a few of the exercises you can do with stones:
Overhead Press (one arm or two)
Curl (one arm or two)
Clean & Curl
Clean & Press
Lift & Load
Clean to shoulder/chest
Front Squat with Press
The following are some sample stone workouts you can try using the “Strength Training Guidelines” discussed earlier.
This workout involves only using one sized stone. Use one (1) set of an all-out effort (get as many repetitions as possible) with each exercise and take no longer than 60 seconds rest between exercise movements. Some exercises will allow for higher than normal repetition ranges while other movements will not – the key is to work the set to momentary fatigue. This simple workout will have worked every major muscle group in your body directly and indirectly and will certainly elevate your heart rate if you are giving 100 percent effort on each exercise, especially if you take little rest between movements.
- Standing Overhead Press
Friday, December 14, 2007
Wednesday, December 12, 2007
For some, the holiday's can add stress to an already crazy schedule and finding time to work out is the last thing on your mind, but in truth, it should be the first. Exercising just 10-15 minutes a day can help reduce - and in some cases, even alleviate - the stresses of the season. The simple task of performing bodyweight squats, crunches, pushups and some plank holds can add a new found energy to both mind and body.
Now, I know most people are questioning this idea - thinking that how can that little bit of exercise really be helpful? Well, instead of wondering, give it a shot. Are you afraid I'll be right and that it doesn't take a lot of time to benefit from such little amount of work? I don't know where the industry went wrong but they did when they imposed parameters on what someone needs to improve their health.
My philosophy is simple - work hard and efficiently on a consistent basis and make safety a priority. Remember, a little of something beats a whole lot of nothing any day! - Fred Fornicola
Monday, December 10, 2007
Friday, December 07, 2007
Wednesday, December 05, 2007
Finding people who do pushups is one thing, finding people who do them RIGHT is a whole other ball game. When I do run into those who perform the pushup, I am simply amazed at the amount of reps they claim to get. I have had people have rattled off figures that are staggering. I've even had people tell me that they could bang out 50 and in some cases, even 100 consecutive reps - which to me is an incredible accomplishment. If at the time I'm feeling a bit cynical (and for those who know me, they are already asking "when isn't he?") I will ask that person to demonstrate their pushup form for me. More often than not they have a limited range of motion, are pumping the reps out faster than I can count and to be honest, have no business even trying to do pushups at all, let alone quoting some astronimical numbers.
If you enjoy doing pushups or would like to start doing them then do them - correctly - then you might want to view this video I found and learn How to do a proper pushup - Fred Fornicola
Sunday, December 02, 2007
Here is a list of the individuals who contributed workouts to this book:
Steve Baldwin, Drew Baye, Randy Berning, Michael Bradley, Jim Bryan, Luke Carlson, Brian Conatser, Michael De Joseph, Jeff Friday, Jason Hadeed, Chip Harrison, Aaron Hillman, Gregg Humphreys, Sunir Jossan, Tom Kelso, Sam Knopik, Aaron R. Komarek, Kristopher R. Kotch, Mike Lawrence, Dr. Ken Leistner, Ken Mannie, John Mikula, Willis Paine, Adam Rankin, Jeff Roudebush, Doug Scott, Mike Shibinski, Rob Spector & Scott Swanson.
“This book on dumbbell training is a touchdown. The style of writing is easy to read, informative and very interesting. The content is useful for the serious trainee and the novice fitness enthusiast. You would have to be a dumbbell to not like this book.”
Dan Riley, Strength and Conditioning Coach - Houston Texans
“Dumbbell Training for Strength and Fitness is a profound presentation of practical information on one of the simplest, safest and most successful means for improving muscular strength and physical fitness. This well-written book provides everything you need to know for attaining excellent results through sensible dumbbell exercises.”
Dr. Wayne Westcott, Fitness Research Director South Shore YMCA - Quincy, Massachusetts
“High-tech machines or low-tech dumbbells, they're all strength-building tools. This is the book that will tell you how to use dumbbells to your greatest strength-enhancing advantage.”
Dr. Ken Leistner, Strength Coach - Valley Stream, New York
“Dumbbell Training for Strength and Fitness offers numerous practical and time-efficient training using one of the oldest tools in strength training: the unsophisticated, simple-to-use dumbbell. This book should be on the shelf of every trainee, trainer and coach as it is an invaluable tool/reference for anyone.”
Tom Kelso, Coordinator of Strength and Conditioning - Saint Louis University