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As a personal trainer, one of the most common goals
my clients have is upper body strength. Lots of it! Whether it’s all about the looks or overall strength, it’s a common request. Over the years, I’ve developed some great techniques for building upper body strength. The following workouts are great for both men and women looking for more power up top.
Before we dive in, remember to start small. We’re looking to perfect the technique before we add too much weight. Lots of weight and poor technique isn’t just useless, it’s dangerous! So, follow me, and let’s work out safely.
That’s all for now, folks. Get started on these exercises, and remember to focus on form, control, and technique. Then you can start pushing up the weights.
Inspired by the New Movie “Burnt,” Topical BioMedics Announces “Don’t Feel the Burnt” Contest to Win MyPainAway After-Burn Cream
Actors Bradley Cooper and Sienna Miller were trained by renowned chef Marcus Wareing to cook haute cuisine dishes while filming the new hit movie Burnt. Because the actors suffered from burns while filming in the professional kitchen, Topical BioMedics was inspired to launch its “Don’t Feel the Burnt” contest to win tubes of its MyPainAway After-Burn Cream for treating culinary mishaps.
RHINEBECK, NY, October 27—Released nationwide on Friday, October 30th, the film “Burnt” stars Bradley Cooper as obsessive, hot-headed top chef and restaurateur Adam Jones and Sienna Miller as his sous chef Helene. Because the actors got burned during the course of filming, Topical BioMedics, Inc. was inspired to launch the “Don’t Feel the Burnt” contest to win tubes of the company’s MyPainAway After-Burn Cream formula.
Aurora Paradise, chief operations officer, says, “When I heard that the actors suffered from numerous burns making the movie, I wished they had our safe, natural MyPainAway After-Burn Cream on the set to stop the pain and help them heal. That’s why we are giving everyone a chance to win our formula to have on hand for any of their own culinary mishaps.”
“Don’t Feel the Burnt” contest may be entered by clicking the following link http://gvwy.io/6s4nmg9 , and contestants will be invited to share their own cooking burn story. The contest runs from October 30th through November 30th. There is no purchase necessary, and six winners will be selected at random to win a 6 oz. tube of MyPainAway After-Burn Cream.
The actors were trained to play their roles authentically and hone their culinary skills with coaching from acclaimed Michelin-starred British Chef Marcus Wareing, who worked for Gordon Ramsay and other top chefs before opening his own renowned restaurants in London. Wareing says, “There was nothing fake about the kitchen. I had to get people dirty and sweaty to make it look like they’ve been working 12-hour days.” His goal was for everything to be realistic. “I want to see the cooks cooking. I want to see the stoves on. I want to see them seasoning. I want to see them tasting. I want to see them burning themselves. That’s how a kitchen is.”
Cooper said of the filming of Burnt, “There is the intensity of the kitchen in the movie. Massive amounts of pressure, time pressure. It’s hot and dangerous, and you better keep up. There’s a lot of burning. Yeah, we got hurt.”
Miller concurs. “Being a chef is one of the hottest jobs in the world. It’s really hard, and the environment is challenging. I have the badge of a few scars to prove it.”
Directed by John Wells, “Burnt” also features Uma Thurman, Emma Thompson, Daniel Bruhl, Lily James, Matthew Rhys and Jamie Dornan.
ABOUT TOPICAL BIOMEDICS
21 years in business and a Certified B Corporation, Topical BioMedics is a research and development leader in topical patented natural biomedicines for pain relief. The company’s flagship product, Topricin® Pain Relief and Healing Cream, was introduced in 1994 and is now a leading natural therapeutic brand. A combination natural biomedicine formula, Topricin has been awarded a patent for the treatment of pain associated with fibromyalgia and neuropathy. Topricin products are mandatory treatment protocol at world renowned medical centers.
The Topricin family of natural healing products also includes Topricin Foot Therapy Cream, specially formulated to treat painful foot and ankle issues and conditions, and Topricin for Children, which received the Parent Tested Parent Approved Seal of Approval (with 5% of sales are donated to pediatric cancer foundations). The company has just launched the MyPainAway™ (powered by Topricin) line of products. Its two new formulas have been introduced—MyPainAway Fibro Cream (3% of sales donated to fibromyalgia research foundations) and MyPainAway After-Burn Cream (3% sales donated to burn centers)—with others slated to roll out later in 2015 and 2016.
Made in the U.S.A., all Topricin products are federally-regulated over-the-counter medicines with no known side effects, no parabens, petroleum, or other harsh chemicals, no grease, and no odor.
Topical BioMedics launched a free monthly pain management webinar in February 2015. Featuring Lou Paradise, president, chief of research, and pain management expert, the webinars are streamed live the second Tuesday of each month from 12pm to 1pm then archived on the company’s WordPress blog for on-demand access 24/7. https://topricin.wordpress.
Topricin is available in independent pharmacies, natural food and co-op stores nationwide, including Whole Foods, Sprouts, Pharmaca, The Vitamin Shoppe, Fred Meyer, Wegmans, CVS (Foot Care Section), Walgreens (Diabetic Section), and other fine retailers, as well as directly from the company.
For more information visit http://www.topricin.com
These LIFTING STRAPS By Rip Toned come in a pair of cotton padded weightlifting straps for both men and women. I was recently sent them to try for free. I actually have only used lifting gloves or grip pads throughout my long history of fitness and training. I never had the opportunity to use straps before. I was a bit nervous but they were easy to use and very sturdy. I definitely was not disappointed and was very impressed. Why have I never used straps before?!?!?
A little bit about why these were a good product for me: I had a motorcycle accident last May which left me with 7 stitches in my hand and reduced grip strength. I am strong but I have been unable to hold the weight that I know I am capable of lifting to lift it. I quickly put the straps to use and I have to tell you these straps have helped me lift heavier than I was able to before.
I also like that they give you a Product Guarantee. They are actually the ONLY Weightlifting Straps Backed by a Lifetime No-Hassle Free Replacement Guarantee.
Why use lifting straps? According to their website "Quality no slip weight lifting wrist straps allow the confidence, safety and leverage critical to achieving your body’s peak performance and health we all so desperately seek."
This straps are great for a variety of reasons:
- Lifting Straps overcome a weak grip allowing you to lift more weight while building your ideal body
- RipToned lifting straps provide an element of safety to your exercise when losing your grip could cause injury
- Great quality material for long lasting use
- Rip Toned workout wrist straps will not stretch giving you complete peace of mind
- Provides solid grip without slipping for maximum lifting power
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Get yours here you won't be disappointed if you lift heavy and/or have difficulty gripping when you lift.
Thanks Rip Toned these straps will forever be in my training bag!
Complete minimally to perform maximally
Guest Blog by Steve Morley
It’s marathon season. Adult distance runners are a funny lot. They’ll declare sometime in the year “I’m going to run a fall marathon”. They may even commit to a training plan. What happens though is that they are like a dog that sees a squirrel. They focus on the squirrel. Then another squirrel goes by, and then that’s all they see.
For a distance runner the squirrel might be a local 5k race that happens the week before. It could be some event that happens like a corporate relay fitness challenge, or a charity 15k run. These are all great things to do, and can be incorporated into the training plan. That’s the key. If you get a training plan from an online source, and you print it off and put it on the fridge that’s good. What happens when life gets in the way? You have to drive the kids to track practice, or they have to stay late and band, you have a conference to go to, all these things can make you modify your training plan. You should modify it.
That’s not what happens though. You’ll do all of those things, and then you’ll try to cram in your marathon pace long run next Sunday. So as a result of juggling a full life you get hurt. Some people will muscle through the injury and they’ll do the workout, and get even more hurt.
Probably very few of these plans mention cross training, like non-impact activities like biking or inline skating, or even cross training by doing hill repeats or the occasional speed session.
The body of an adult distance runner is funny too. Even adults adapt. Those muscles that do the same thing over and over again adapt. They become more efficient and as a result they have to do less work to produce the same output. There is less overall muscle recruitment so therefore you need to change up what you’re doing, to trick your body into working harder.
Stare at the fridge, is your training diet in need of some super charging?
So what are you going to do about it?
You may not do anything – this time. Consider the principle of adaptation again. The training plan says you will do a 25 minute tempo run on Thursday. It’s in your plan, and you know from last Thursday that your tempo pace is X, so therefore this Thursday your pace will be X. What many people fail to consider is that their fitness improves with training. If it didn’t, everyone would perform the same and everyone would arrive at the finish line at the same time.
So given the principle of adaptation, your pace for any given workout throughout that plan your times will change. For the tempo run example, a far better indicator of how to perform, would be perceived level of exertion. In the example of the 25 tempo run it should feel comfortably uncomfortable and you should feel like you could do it at that effort for an hour.
How do you compete minimally to perform maximally when all these squirrels are around? It seems like every weekend brings on a new race, and you could jump into many of them, and while you might be fit and see some great results, if the marathon is your thing, then doing one of these events “out of season” will negatively impact your goal that you have set for yourself. A goal without a plan is just a dream.
Pick your events. A 5k doesn’t really fit, so pass it by. You might say “well I can just do this race as a tempo”. Then the gun goes off and you’re racing it, and then it takes 3 days to recover to get back on your training plan. Then the next weekend is a 10k, or a duathlon, the cycle perpetuates itself and you never get back to your plan, and then when race day comes you are so tired, that you don’t even want to be on the start line.
Remember what’s on the fridge needs to be modified as your life is modified. If you had the greatest of intentions to follow this training plan 100% of the time and life throws you a curve, take yourself off the hook and reboot your goal. Listen to your inner voice and trust what it is saying to you. Have a three tiered goal strategy. Have a goal that you can drive home after the race is done where you aren’t saying things like “I should have done”, or “I wish I had done”. Next have one that is a little more challenging, even if your training didn’t go as planned. Finally have one that is for when all the planets align and everything goes right.
On the day of the race, when you’re warming up, remember what you did to get to the day of the race. If doubts creep in on what you may not have done, refocus back to what you did do. The hay is in the barn. Go have fun.
Would you like to get in shape and turn your body into a fitness machine? Do you look at old movies starring Arnold Schwarzenegger with envy? Then now could be the best time to start working on your muscles. Most people don’t know where to begin, and so we’ve made some suggestions on this page. The basic rule of thumb is that you don’t want to push yourself too hard. You will cause an injury and set yourself back considerably. Start slow, and build on your routine when you feel more comfortable.
Join a local gym
It might sound obvious, but the best course of action usually involves joining a gym. The only issue is that many people struggle to find the motivation they need. That is why you should encourage a friend to come along for the sessions. Either that or you should pay for the services of a personal trainer. You will notice an improvement by the end of the first month if you train regularly. It’s a big commitment, but exercise is the only way to get your body in shape.
Try a self-defence class
There are lots of different self-defence classes you might like to choose. Some people like to stick with something traditional and popular like Karate. Judo is also a top choice for many folks who are just starting out. However, those of you who want to try something different might consider Krav Maga. The boss of IDF Training told us it is one of their most sought after classes. People come from all around the country to take part. The self-defence system was designed for the Israeli military, but it has become popular all over the world.
Buy weights and set them up at home
Those of you who are more interested in building muscles than getting fit should purchase some equipment. That is the best way of taking your training to the next level. Presuming you have a spare room in your home, you could create a personal gym. Make sure you have lots of weights and a decent bench so you can work out at times that are convenient for you. Again, asking a friend to come round and take part is a wise move. You will have someone there to help if you injure yourself, and they will provide much-needed encouragement.
Run every morning before work
It’s a good idea to go out running for half an hour before work. That is the best time of the day to get your fitness regime started. You don’t need to pay for access to a local track. Just jog around the streets in your area. Make sure you purchase appropriate running shoes, so you don’t damage your body. It might have been okay to run in school shoes when you were a child, but adults need more support. Your body is not as young as it used to be. Try to find shoes with memory foam soles for the most comfortable experience.
You should have enough ideas to get started right now. Maybe you should see how many press-ups you can do at the moment? Perform your new routine and then see how that number has increased in a few weeks. It’s important that you can tell how much difference your exercise is making. It could be wise to get hold of a pedometer too. That will give you a basic idea of how far you’re running.
Good luck!
One of the most common questions that people often ask me is “how can I take my training to the next level?” and it’s a very valid concern. After all, it’s only natural that you want your hard work to produce the best results.
There’s no quick answer to this one, but you can get more from your workouts by taking heed of these tips below. Try them out now, and you should soon see far greater results in the gym and the mirror.
Mix Up Your Training Regime
If you’re finding that your routines aren’t getting the desired results, it could be down to two things. Firstly, you might not be working hard enough. Alternatively, it might be a case of your body become acclimatized to the current strategies.
Shocking the body into overdrive by mixing up your routines is one of the best upgrades you can make. Try hitting a high-intensity interval training program to drive your results to the next level. Meanwhile, attempting new sporting activities should keep exercise fun.
Making this change will make your workouts more exciting while the increased results will make them more fulfilling. You couldn’t ask for much more.
Improve Your Nutrition
Your training is crucial to gaining the best results. But every gym-goer should be aware that diet forms the foundation for everything you achieve.
While employing a positive diet will serve you well, you should also consider muscle building supplements. Adding these to your daily ritual won’t just give your body a natural boost. It will also help provide extra motivation to work out as regularly as your schedule allows.
Your body is a machine, and it won’t perform unless you give it the right fuel. Take care of this vital aspect, and you should be just fine.
Invest In Better Equipment
Compared to other forms of leisurely activity, working out is pretty cheap. A monthly gym membership costs less than one night out down clubbing while clothing is pretty reasonably priced too. However, there’s no reason that you can’t treat yourself by embracing the latest technology and gadgets.
Running belts and other products can help push your workouts to the next level. Meanwhile, investing in these items should serve as a slight guilt trip that will encourage you to stay on track too.
Furthermore, there are plenty of mobile phone Apps to aid your workouts. Even if it’s only a music streaming service, you should embrace these facilities with open arms.
Team Up With A Buddy
One of the biggest struggles that many gym-goers face is motivation. Let’s face it, fitting exercise around a hectic schedule or work can be difficult. If you’ve found yourself taking one too many off days, it might be time to team up with a friend.
Working out with a friend brings many benefits and should help keep you on track. Better still, the social aspects will probably make working out more fun. Once you start to see this as a social event, as well as building a better body, you should find yourself skipping days on a far less frequent basis.
Ultimately, if you dedicate more hours to exercise, you’ll see better results. It’s as simple as that.
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TOMS and National Geographic Big Cats Collection launches “When I learned that wild lions are at risk of being extinct, it inspired me to start the TOMS Animal Initiative,” said Heather Mycoskie, TOMS Chief Animal Lover. “Big cats in the wild are disappearing at an alarming rate, and this collection draws attention to the critical need to protect these majestic creatures for generations to come.” Through the TOMS Animal Initiative, TOMS partners with nonprofit animal conservation organizations to drive awareness and funding for global animal protection. For 2015, TOMS has partnered with National Geographic to help with its efforts to protect big cats. Big cats in the wild are disappearing and since 2009, National Geographic’s Big Cats Initiative has worked to reverse this decline through on-the-ground conservation and educational projects in Africa, Asia, and North and South America. These projects include instituting patrols to prevent lion snaring and poaching and building livestock enclosures to protect endangered cats from retaliatory killing. National Geographic’s net proceeds support vital exploration, conservation, research and education programs. The TOMS and National Geographic Big Cats Collection features a special edition line of footwear for women, men and kids, sunglasses for men and women and a unisex backpack inspired by National Geographic’s Big Cats Initiative. Ranging in price from $38 to $169 CAD, each item in the collection features design elements representative of a big cat, as well as iconic photography from National Geographic’s image library. The collection features the women’s Nat Geo Jaguar Classics ($70), the men’s Nat Geo Lion Paseos ($75), the youth and tiny Nat Geo Jaguar Classics ($48, $38), the youth and tiny Nat Geo Lion Classics ($48, $38), the Noah Sunglasses ($169), the Sandela 201 Sunglasses ($169), as well as the Savanna backpack ($98). Mycoskie visited Botswana this summer to meet with Big Cats experts Dereck and Beverly Joubert to fully immerse herself in the Big Cat Initiative and to learn firsthand about the dangers facing Big Cats in the wild. Learn more and find out how to get involved at CauseAnUproar.org/TOMS.
TOMS are available at retailers across Canada and at TOMS.ca. Twitter: @TOMS, #TOMSCanada About TOMS: Realizing that One for One could serve other global needs, Blake launched TOMS Eyewear in 2011 to help restore sight to persons in need with every purchase of sunglasses and optical frames. In 2014, TOMS Roasting Co. launched with the mission to provide clean water to developing communities with the purchase of premium coffee. The most recent TOMS give is tied into the TOMS Bag Collection, which launched in early 2015, and helps provide safe births to mothers and babies in need through skilled birth attendant training and birth kits. Additionally, the TOMS StandUp Backpack Collection helps TOMS Giving Partners provide training for school staff and crisis counselors to help prevent and respond to instances of bullying. TOMS is in business to improve lives. We identify global needs and create products to help address them. This simple idea is what makes us more than a company – we’re a movement that’s continually evolving. |
This week I was invited by Brass Vixens Pole Fitness to try out a class. At first I was hesitant because dancing of any kind is not my forte. One of my friends that I was speaking with on the phone said that I would probably be better than I was thinking I would be. So I decided what did I have to lose? I accepted the invitation and see what Brass Vixens was all bout.
From the moment I accepted signing up on their site was easy! Once I had a profile name I could browse through all of their locations and classes. The problem was that I have a very busy schedule. But guess what they had classes at all different times of day across all of their locations. I found a 12pm class that was perfect for me to attend at their location on Yonge Street. The class was beginner pole. I even received a friendly reminder of my class that I booked. Which is great since I do so many things in a day. I really like their booking feature and this was just icing on the cake!
I arrived at the address and was a little confused because the building read Seductions (and adult entertainment store). I walked in and asked where Brass Vixens was and the women was super nice and told me they were located on the 3rd floor. It would have been nice to know when I received my booking confirmation that this is where it was located. But it was easy to find non the less.
I was created with a friendly smile at the front desk by "Lady Kori" she was very friendly and totally made me comfortable. She took the time to show me the changing room, washroom and explain where to put my bags. I sat and waited patiently for the class to start and it started promptly at 12pm. It was a full class and some people had to share a pole.
Let me just say this: I LOVED EVERY ONE OF THE SONGS ON HER PLAYLIST! Music makes a workout for me so thank you Kori for an awesome play list. Since it was beginner pole we had what I thought was an extended warm up but she made it fun and sexy without it being over the top. All the moves were fun and her choreography flowed so well the whole class. The only thing I did not enjoy that much but I think everyone else did was the free style at the end of the class. She turned on a song and told us to free style. Since this was my first class I only knew what she did in the class so I was a bit so so about the freestyle. I just practiced what I learned while what seemed like everyone else did more advanced moves and really knew how to move. I just felt a bit out of place but it was still fun! I did not get a chance to take photos due to the privacy of the other attendees and there was another class directly after mine so I couldn't take any after either.
After my session I even got an email asking for my class review and to provide feedback. Great for business! I also got a Welcome to Brass Visens email saying that they hoped I enjoyed my class yesterday! After I filled out the feedback I earled "5 points." I assume this is a rewards program that they have. What a great incentive.
Overall I absolutely loved my experience at http://brassvixens.com and I would totally recommend it to anyone looking for a good experience. Don't be scared or intimidated and just go in and have fun with it. Kori is a great instructor and I would definitely attend another class of hers! Thank you Brass Vixens for such a wonderful first pole experience. If you are in the Toronto area check them out!
Have you seen me in the latest issue of muscle memory magazine. There is a full three page feature and interview. You can also view it online at www.musclememorymag.com What an honour to have such a great feature and thank you Ayze photos for the great images.
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