Tag Archives: working out

How Much Do You Bench?

Hungry talking here. We receive a lot of questions through our various platforms. While we’re most responsive to email and text/phone calls (as long as it isn’t blatant spam), we try to give as many personal responses to comments on the blog as well. Sometimes, Facebook Messenger, YouTube comments, Instagram direct messages, and Twitter whatever-they-haves (plus all of the other platforms… LinkedIn, etc.) are lost, and we apologize if you’ve never received a response.

Often, these questions are repetitive. That is, if you weren’t aware, one of the reasons that we created the blog. As we moved across the country, and left clients behind in the process, we decided to use the blog as a way to communicate with our former clients. When the blog picked up, and we started seeing tens of thousands of views in Southeast Asia and Eastern Europe, we decided to use the blog to provide free advice.

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The Perfect Addition to Your Home Gym

New year, new you, right? Well, we’re not quite there, but two of the most challenging weeks of the year are separating you from 2018. Most people focus on their struggle with large family meals and tins full of cookies, but why bother stressing about that when you can focus on something else… something rewarding

What’s this crazy rewarding thing we’re talking about? Well, it’s simple and it is all based on performance. Looking in the mirror feels good; we don’t disagree with you there, but nothing feels better than feeling better! Huh? When you’re physically capable of something, especially something you were never capable of doing before, you feel amazing. 

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Cardio and Core Workout: Get It!

Happy Workout Wednesday, everyone, and welcome to one of our favorite workouts! Everyone has a different approach to training, and it may take a trial with every single one of those to find out what works for you, but one popular tactic is taking care of two important aspects at once. Combining core and cardio can be effective, since they’re extremely important to overall health, but can be painstakingly boring. It’s like vacuuming and scooping litter at the same time, in a way. 

Now, to be clear, core refers to exercises that will help strengthen muscles throughout your abdomen, on your front and back. That means, you’ll be working your abs, obliques, lower back, hips and even glutes since they all work closely with one another when you’re performing more complex, or demanding, exercises and activities. Cardio is a misunderstood and overused word that we’ll use today to refer to exercises that will help you elevate your heart rate significantly in an effort to either burn fat or increase your athletic performance by building endurance. I hope that explanation makes sense.

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Advanced Boxing Tips

Jose James Hyland is an amateur boxer with a college degree, multiple certifications and years of experience as a personal trainer. He has worked with dozens of paraplegic and quadriplegic through the AXIS Project, helping them find their own form of fitness through boxing, with him as their coach. For those of you that aren’t working with a coach, but have practiced enough to no longer be considered a beginner, here are some more advanced tips to improve your technique. Essentially, if you’re just starting and don’t have the knack for boxing yet, you shouldn’t burden yourself with these more advanced ideas.

(Also, please remember that an amateur boxer has more experience than an expert. By that, I mean, an expert in the gym with no fight experience, hasn’t competed at the level of an amateur boxer. It takes a lot of time and effort to become an amateur. Unless you’ve been registered, fought in the ring with a referee, and even seen your face on an official poster for the card of a legitimate organization, you are not an amateur boxer.)

You can check out more tips from Jose at Flexing Fitness but until then, enjoy!

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Why You Aren’t Getting a Six Pack!

Recently, someone in the gym asked us about an exercise we were performing, specifically inquiring if it was targeting our abs and then questioning how it differs from the abdominal crunch machine he was using. We explained that this particular variation of the abdominal crunch would activate more muscles in his core, since the weight could force his body left or right as well. 

When he showed obvious frustration and explained how he’d been using the machine for years with no progress, we asked how he was using the machine, specifically referring to how many reps and sets he was doing. When he told us that he performed 30-40 reps per set, we asked him if he was happy with his upper arms. When he said that he was indeed happy with that body part, we asked him how he trained his arms, specifically referring to how many reps and sets he was doing. When he told us that he performed 8-12 reps per set, we presented the question: why are you training your abs differently?

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What Men NEED to Wear!

Okay, okay… I know what you’re thinking. Men are (generally) far more comfortable in the gym than women, but we’re not talking about that. Ladies, imagine if we told you how important it is to wear a good sports bra during a workout. Wouldn’t you agree with us? Well, for men, it is equally important to make sure the body is kept under control during a hardcore training session. The sweat stinging your eyes and that burning feeling in your throat is distracting enough, right?

Personally, I used to wear your typical briefs growing up and back then they only had them in one color… white. While all the other boys started wearing boxers, I stayed true to my briefs since I was an athlete and was most comfortable in them. Can you even imagine boxers under baseball pants? Yikes! Then, I came across boxer briefs and my world was changed. If you look in my underwear drawer, you’ll only find boxer briefs and trunks, which we’ll say are just slightly shorter than boxer briefs.

Now, we’ve all seen compression shorts gaining popularity over the past decade through exposure on social media. Since everyone wants to be like they’re favorite athlete, they start by dressing like them, but compression shorts are not only very expensive, but also aren’t necessarily built to last very long. Professional athletes can afford them, but not all of us have those huge contracts. So, we look elsewhere and find boxer briefs that provide us with that compression. That way, we don’t have to worry about shopping for so many different items and packing one of each in our work or gym bags.

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Our Long Weekend in Pics

We had a great Labor Day at our cousins' rented condo right on Malibu beach!

We had a great Labor Day at our cousins’ rented condo right on Malibu beach!

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Hotel Room Workout

Whether you’re travelling for work or fun, sometimes you are stuck in a hotel with no gym. You’re in a town that you’re unfamiliar with and aren’t subscribed to a gym nearby. You may even be short for time before your morning meeting or adventure, but you still want to get some movement and exercise down. What do you do?! What you certainly will not do is let this turn into a way for you to squirm your way out of a workout. No more excuses! I’ve designed a hotel room workout for you that you can do anytime anywhere. Let’s get to it. 

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July 4th Workout

As you’re thinking of your afternoon barbecue, you mull over maybe getting a workout in before you stuff yourself like there’s no tomorrow. However, most gyms are closed today as it is a national holiday. But that never stopped you, right? No gym? No problem. No equipment? No problem. We have created a 7/4 (or July 4th) workout for you to do wherever–at home, at the park, at the beach, at the patio before you eat that burger, etc. In the spirit of 7/4, it’s:

7 exercises

30 seconds each

4 rounds

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KISS Workout!

No, this has nothing to do with the band or the action. And no, this isn’t a risqué workout to do with your partner (but you can totally do it with your partner!). If you’re a chef or a fitness person, the phrase KISS means… keep it simple, stupid. That is exactly the point of this workout and while we are going to give you an actual workout to do, this is more about considering an extremely different approach to your training sessions, no matter what your level of fitness is.

A handful of people in the gym will go on a piece of cardio equipment for an hour, a handful of others will perform 10-15 different exercise just for their biceps, and a handful of others will try whatever circuit they read about in a health magazine. Sure, there are tons of others as well, but here’s a different way of considering a workout.

Take some of the best exercises possible for a muscle group and focus on those few movements. Perform at least 4 working sets, which involve a high level of effort… warm-up sets don’t count towards that goal of 4. Push yourself by going heavy and hitting a high(er) rep range (8-12) and give yourself ample rest in between sets. This is a hybrid-style workout in some ways.

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