Leg Press Machine - Proper Usage
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Today I ventured out to try a new machine at the gym and this time I tried the leg press. Let me tell you, it knocked the wind out of me and I’m sure it was silly of me to try it with weight, being that it was my first time. I had 45 pound plates on each side and while I was able to lift them, I probably should have tried the machine empty on my first attempt.
The leg press works your quads, hamstrings, and glutes. It’s easy enough to use but like any machine, you need to watch your form. I knew enough to press with my heels and to have my feet at least shoulder width apart. If you are new to this machine, I highly recommend you get help first from a personal trainer or other expert.
I only did 2 sets of 12 reps and it kicked my butt! Check out the video below for an idea of proper usage:
When you look in the mirror, do YOU want to CRY?
This is a guest post by Matthew Perry.
Of course, at least once in your life…and I have too, too many times to count in fact.
And if you haven’t, you are either a liar, or genetically gifted beyond the norm. Or, you diet and exercise because your body is your profession and you have to do it (ha-ha!…Just kidding, we should all be so lucky).
What I am trying to get at is it is good to cry every so often when we analyze our bodies. It helps keep ya honest. It helps keep you/me from getting too comfortable. And that is just okay. Our physical bodies give us our own measuring stick…slow down, speed up…or keep cruising.
When we quit looking in the mirror, is when we quit CARING. And no this is not about vanity, it is reality…EVERYONE wants to look good, not only to others, but most importantly to ourselves. And EVERYONE wants to feel good. When you look in the mirror and like what you see, you feel good. When you look in the mirror and want to cry, you feel bad. WE feel bad, as everyone is in this together.
Now, sometimes the shame of not eating right and exercising keeps us from looking…that old ignorance is bliss thing. Maybe you keep the robe on right up until the clothes go on…just so you don’t catch a glimpse.
So what’s the KEY INGREDIENT…to help keep the tears at bay? Hold on to your hats…
IT IS BEING PRESENT!!!
To-to-Today People!
That is it, right now…not what you did yesterday, not what you think you are going to do tomorrow…or this summer…being “present” is now, as you are reading these little words.
Being present is making decisions today, right now, to commit to health and fitness…while allowing yourself to not be perfect. Being present is knowing that the decisions your make today, right now, about YOUR health and fitness effect tomorrow…Effect your mind…Effect your body…Effect your family…Etc…
Now I must ask you, are you present?
Here’s a link where you can get some ideas to start changing your life now: http://www.3rdchancefitness.com/healthy-eating.html
As always, thanks for listening.
image credit: sxc.hu
The Hack Squat Machine - Do You Use It?
For those of you that are gym members, you know that there are several leg machines available for use in most gyms. One of them is the hack squat machine. I tried this yesterday and only did a few reps because I was doing it all wrong. I could feel it in my knees and I know that is not where I should have been feeling it.
The gym was really hectic last night because I went around 6 pm (which is prime time for most people) so I didn’t have anyone to ask how to properly use the machine. I decided to find a tutorial about it online and realized just what my mistakes were. First off, I was pushing with my toes and locking my knees. Just when you think you have good form it’s a good idea to reevaluate and make sure you are doing an exercise correctly.
As with any piece of gym equipment, ask a professional how to properly use it to help avoid the risk of injury - particularly with the hack squat machine as you can injure your lower back if done incorrectly.
I will try the hack squat again now that I see what my mistakes were. Check out the video below:
Hack Squat Machine Demonstration
Do You Have a Cheat Day?
This is a guest post by Matthew Perry.
Everyone has a “cheat day”…or at least should have one. Heck, some have several cheat days. And I am all for it. Except, I still think you need to be on top of your game.
First, why do we all need a cheat day? For me, it’s my way of “sticking it to the man”…saying - “Hey, this is my life, I’m going to eat whatever I want!” But it cannot last. First, my body starts to slowly get “poisoned”. And, since it’s a slow process, I might not realize it. Then the guilt…Ugh, this is horrible, especially since it is coming from me. But it also keeps me on track, the yin/yang thing.
So, I need a reward, for all of my hard work of planning my meals, exercising consistently, etc. I guess the “feeling better physically and mentally” and “looking better in the mirror” isn’t enough…no no…
GIVE ME PIZZZZZAAAAAAA!!! TOPPINGS, MMMMM…TOPPPPIIINNNGGGSSS…
Re-focus Matthew!
My cheat day used to be a free for all. I took the word “cheat” and abused it. And, I took the word “day” and used every hour.
That’s not what a cheat day is about though. YOU still need to be SMART…I still need to be SMART. Cheating can be used as a stepping stone to the dark side. So what my wife and I did was come up with a way to “cheat” our cheat day. We feel better the next day and it’s easier to get back on track since the pendulum did not radically swing to the other side.
One of our cheat days is pizza night…which used to be an extra large pizza…loaded. We (well, mostly me) would gorge until it was not fun. And then the leftovers, which could be minimal depending on the battle, would go into the fridge and be “snacked on” over the next day or so…Heck, there are starving people in this world…waste not want not.
NOW what we do is make a large salad with lots of fresh veggies and then order a small pizza, with whatever we can agree to put on it. After the pizza arrives, we eat the salad…then the pizza. Now, when we started this, we used to kill the whole small pizza…now there are leftovers, and we DO NOT have the feeling of being “cheated”. The key is getting some veggies in your gut first and TAKING YOUR TIME…
So what can you do…or better yet, what do you do now to make your “cheat day” a not so bad day? Please share your secret…the world will be a better place!
Do you want to feel like you’re cheating when you’re really not? Check out our Muscle Memory™ protein shake recipes - http://www.3rdchancefitness.com/protein-shake-diet.html
Medicine Ball Exercises You’ve Never Tried
When I think of a medicine ball I think of boxers or mma fighters using them to train with. The average person probably doesn’t own a medicine ball because they have no idea about how to use them or what they are good for. Medicine balls are great for developing strength, power, and agility. They come in various weights and sizes as well as being made from various materials such as leather.
A medicine ball can be used much like free weights in exercises such as squats or bicep curls. Often, you see the medicine ball being used between two people. This doesn’t mean you can’t exercise with one on your own. There are a lot of cool exercises that you can do by yourself with a medicine ball. I just learned about a several tonight after finding the following two videos.
Imagine how many calories you can burn doing some of these exercises! They also look like a lot of fun and a cool change of pace from your regular workout routine. Check them out below: