Friday, February 17, 2017

GetFitRadio with Innerfight February 13, 2017

Does anyone not have a fitness related question?

Well, once a week Marcus Smith from joins the show to answer all your questions.

With the show notes loaded and your questions sent to us via sms, 4001, or email or we are locked and loaded!

Here are the show notes.

Men’s Health Transformation Challenge, Stu, David Durant week 3 workout 1, feeling good!

-Bone broth
-flax powder in a bit of yogurt let sit and boom a tasty snack
-Smith Street Paleo and Uber Eats and Deliveroo, tell me about that

  1. Q is there any way to mitigate DOMF?
  2. Q is it possible to over exercise?
  3. Q trying to lose the love handles what kind of workout would you suggest 40 minutes 3X a week is doable I am 20KG overweight and 45, make
  4. Q. seeing a lot of before and after pics, even on innerfight, do they make a difference for people sticking to their goals?
  5. Why does my back hurt when doing situps I need to strengthen the core so what can I do?
  6. Do we need to practice better breathing for better fitness success?
  7. Optimum # of calories we should be eating to stay healthy?
  8. Thoughts on the body type myths advice..
  9. Tips for building muscle
  10. Thoughts  max heartrate and age
  11. Thoughts on partner exercise classes
  12. Thoughts on napping?

Exercises to prevent neck and shoulder pain
Beginner: Wall Scapular Push-Up
Place your hands on a wall in front of you with fully extended arms. Engage your core, and keep your body and arms straight as you squeeze your shoulder blades together. (During this action, the shoulder blades draw together toward the midline of your back, and your chest moves a few inches closer to the wall.) Then, press into the hands as you draw the shoulder blades apart, and slightly round out the upper back. This is a slow and controlled movement. Hold the retracted position—with the shoulder blades drawing together—for 2 or 3 seconds. Perform 10 reps.

Intermediate: Scapular Push-Up on the Knees
Begin on all fours with your hands directly underneath your shoulders. Keeping arms straight, squeeze shoulder blades together toward the center of your back, and hold for 2 or 3 seconds. Do your best to keep the core engaged and back flat. Then press the upper back toward the ceiling as you return to the starting position.

Advanced: High Plank Scapular Push-Up
Begin in a high plank position with straight arms and hands directly underneath your shoulders. Draw the shoulder blades together on your back. Notice your chest drop toward the floor a few inches, and draw both sides of your navel in toward your spine. Hold for 2 or 3 seconds. Then press into your hands as you lift back up to the starting position.

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