The Bent Over Continuous Row!

Let me start out by saying I love this exercise!

Rips ups your back, tones your butt and hamstrings and also works your abs!  Doesn't get much better then that!

Must be done correctly so you don't hurt yourself

Here are the steps........

1)  Use a lighter dumbbell then for a normal row.

2)  Stand feet about 5 inches apart with a slight bend in your knees

3)  Flex your glutes and hamstrings and bend over from the waist

4)  Squeeze your should blades together, abs have to be tight and keep your back straight

5)  Bend over as far as you can while keeping your back straight

6)  One arm at a time while holding all the above lift with your elbow

7) Then switch sides and keep it moving the whole time

8)  Pretend like there is a pole going right down your spine and your just rotating around it without letting it move.

9)  Make it continuous until you can't perform it with the right posture and make sure you do equal on each side.

        

Attitude is Really Everything - When it comes to living healthy. A negative attitude can sabotage the best laid plans for your fitness and health goals. Living well is a direct correlation with a positive attitude. Keep smiling and try to surround yourself with positive people and influences, while you look for the good in daily business and personal activities.

        

Spend more time each day burning fat than you do storing it, and over time, you'll bury your belly forever. Sound simple? It is.
Here are 10 ways to begin the process to a new  healthier and thinner you!

1)  Eat more protein - Protein burns more calories to digest then carbs or fat.  Do the math!

2)  Get Up off your Bum! - When exercising doing exercises standing up........you burn more calories, involve more muscles

3)  Use good posture - Good posture when standing and when exercising burns more calories.  Forcing more muscle to help you out through everyday activites and also doing exercise will really tighten you up!

4)  Close your eyes - When you're using the elliptical trainer, bike or walking slow.  Try letting go of the handles and closing your eyes.  Without the visual feedback, your core muscles will have to work harder to keep you balanced, burning more calories.

5)  Rent motivation - When your exercise becomes dull or you just have a hard time building motivation then rent it - With such movies as Rocky (gym), Hoosiers (Team Sports), Coach Carter (Basketball), Chariots of Fire or Without Limits (running).  Or go to You Tube and look at videos like this one - http://www.youtube.com/watch?v=lSM1mvMypWU

6)  Don't skip meals - Not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue for energy and therefore conserves fat.

7)  Hit the weights - Just 20 minutes a day of lifting, three days a week, will help. Harvard research shows that 60 minutes of weight training per week has a greater reduction on waist size than almost any other variable.

8)  Eat your biggest meal of the day after you lift - It takes calories to digest food. And researchers at the University of Nevada found that it takes 73% more calories to process that food after a weight-training session than if you hadn't worked out at all!  So save those simple carbs to eat after your workout along with some protein and you'll be feeling good!

9)  Join a league - Sign up for a sport such as softball, soccer, or even kickball. It'll automatically schedule exercise sessions into your week, and because you're part of a team, you'll have peer pressure that will make sure you keep showing up.

10)  Avoid foods that come in a bag or box - Typically, these are highly processed carbs foods that quickly raise blood-sugar levels and shut down your body's ability to burn fat.  Gives you those highs of energy and lows also!  Keep energy all the time and eat whole unprocessed foods!  Get those veggies!

11)  Try Sprinting! - All-out sprints with brief periods of rest is the most effective form of cardio for fat loss. Try a 1-to-2 "work-to-rest" ratio. That is, sprint two times longer than you rest. So a good distance to start with is 20 seconds, then rest 40 seconds, then repeat 3-7 times.  Feel the fat just burning off!

There you have it. Soon you'll be looking like this!
 or 

Not bad eh?

Jordan Gruppen
Your Perpetual Fitness Personal Training

        

The Kettlebell Swing!

Great for Cardio & Burning Fat!  Tightens those glutes with every swing!


Jordan Gruppen
Your Perpetual Fitness Personal Training

        

I am also owner and a Personal Trainer of/at Your Perpetual Fitness, a newly-established traveling Personal Training service based out of Troy, Michigan.  We Personal Train in areas such as Rochester, Bloomfield Hills, Birmingham, Royal Oak, Troy, Sterling Heights, Auburn Hills, and surrounding areas!

What is my passion?

My passion lies in helping others discover and reach their potential. I strive to do this through providing my clients with all the support, motivation and knowledge they need pertaining to fitness and overall well-being.

My training methodology is founded on a simple premise — that of functional ...<< MORE >>

Look around at all the fitness books, magazines, and infomercials.  Everyone is in search of a good mid section.  For some it will never be shown but it's a symbol of fitness.  It's a symbol of being in shape, it's a symbol of health.  Even though it really doesn't mean good health at all.  It's however, what everyone wants. 

A ripped six pack for men, or a nice rock solid but smooth stomach for women.  It's achievable for everyone.  Yes, I said it.  It is achievable by everyone.  WIth proper exercise and nutrition you can reach that point.  For some it may take longer then others but it can happen.

Today I'm going to outline an exercise that I use for anyone who can support it without causing any back problems.  This exercise is good to build up endurance and strength in the "Core" region.  It will define your abdominals with good nutrition but it will also give you a great base to work with on your other lifts.  Another great thing about this exercise is it works your full body and a little cardio at the same time!  A little 2 for 1!

This exercise is called the Spiderman:

1)  First, Get down on your hands and toes.  Your back is in the arm, arms are out wide and out in front of your body.  Legs are extended and feet as wide as your hands.

2)  Second,  When in the position flex your stomach and glutes to create a good base and protect your back.  Get as low to the ground as YOU can.

3)  Third, Once your set take your right knee and lift it up trying to touch your right elbow.  Then return your right foot back to where it was.  Make sure you extend it out as far as it was before.  Then switch sides to the Left.

4)  Fourth,  Keep this going staying low to the ground and abs & glutes tight the whole time.  Try and do as many as you can.  I have some clients who do 10, some 20 and some do as many as they can for a minute.  Find what works for you! 

Below are 2 pictures showing what it should look similar too.

  

Jordan Gruppen
Your Perpetual Fitness

        

Your Perpetual Fitness Personal Training has partnered with the best Nutrition system out there.  Precision Nutrition.  If your a vegan, yo-yo dieter, south beach diet, or Atkins follower this system is for you.

You get a nutrition program that will provide recipes and meal plans that help teach your body how to lose fat.

Also a supplement plan featuring essential compounds that help speed up your metabolism and improve your health!

All without taking any diet pills or anything that can be bad for you.

Trust me this thing works!

You will learn to drop pounds while learning to consume more calories then you were before starting!  Learning to plan meals out, know when to eat what and train your body to burn more fat!  All this while eating 5-6 meals a day and consuming more calories then you ever have!

Your Perpetual Fitness has this system in stock for $100.  $10 cheaper then ordering from the site.  www.precisionnutrition.com

If your serious about creating a lifestyle of eating well and not just a small diet this nutrition plan is for you!

Contact with any questions!

        

When you look around at peoples bodys it's no wonder we have so many joint and back problems.  Many of us have rounded shoulders, feet that turn out or in, one shoulder higher then the other, our hips are rotated because of muscle imbalances etc.  For some of us we sit at desk jobs all day leaning over a computer, or a patient, or a factory line.  All that bending over creates a strain on your posture and a strain on your back.  Lower back issues are climbing at a incredible rate.

Many floor exercises can help combat these issues but right now I'm going to go through an exercise that has helped my posture tremendously since I had two shoulder surgeries and had to make a change.

This exercise is simple called Bent Over Straight Arm Pullback.

    

As you can see in the pictures above.
1)  Feet are shoulder width apart
2)  Slight bend in the knees and drop the hips back (similar to starting a squat)
3)  Keep abs in tight, glutes also squeezed, and bend over from the waist keeping your back straight
        (some may not get over as far as me thats ok, go as far as you are able keeping you back straight and abs tight!)
4)  Dumbbells (fairly lightweight) are extended out straight with palms facing each other shoulder width apart
5)  Squeeze your shoulder blades together and lift with your back keeping your arms straight and pull right past your hips
6)  Expand your chest at the top of the exercise
7)  Palms end up facing the ground, Hold at the top for a second
8)  Return back to starting position
9)  Repeat about 12-15 times.

When done correctly your lower back is a stabilizer not primary mover.  This will not bother your lower back when done right.  That's what you want!  Make the muscles that are supposed to do to the work do it!

You want to be able to feel this in your glutes, middle of your back and maybe even a little triceps if your arms stay extended.  It's a slow exercise so take your time and concentrate on your posture at all times!

"The greatest mistake you can make in life is to continually be afraid you will make one"

        

Your Private Personal Trainer

        

We all want to lose fat.  Some want to lose more then others.  We also all hear that we should avoid fat.  Get the fat free, get the lean version, or diet!  What about carbs too.  We are so brainwashed on what not to eat that now were getting to the point where we arent eating enough or not just not sure what we can eat.

This leads to binging on junk food that makes us feel good at the moment but not so good soon after or after we step back on the scale.  If you want your clothes to fit better, if you want the scale to start going down.  Eat fat.

What kinds of fat?

Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. Lipid researchers believe that the best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA.

A diet supplemented with Omega 3s are show to lower cholesterol, help with depression, reduce arthritis, and also help promote more fat loss.

So eat more fat to lose your fat!

"You see things; and you say 'Why?' But I dream things that never were; and I say 'Why not?'

www.yourperpetualfitness.org