I've had several new subscribers since I last sent out a newsletter, so I decided it's time for another Poll to check in with you guys and get an idea what your interests are.
Please take a second to make up to 2 selections on the Poll below... it will help me get even better content out on my blog and newsletter in the future. Thanks!
I have a couple of training videos (recorded during my trip to Russia) prepared for you that I'll be posting next week ... check back then!
Saturday, August 14, 2010
Sunday, August 8, 2010
What The Heck Have I Been Up To?
Hello again,
It's been several weeks since I've posted a blog... I've been a busy boy! Let me catch you up on what's been going on:
To help me with my growing client load I've recently hired a new trainer to work with me, and my goal is to have 1 or 2 more trainers working with Top Form Fitness clients. This change has required me to make some changes within my business, such as organizing our programs into templated training systems and creating PowerPoint nutrition presentations for each phase, as well as providing more training resources for both the clients and our trainers. This results in a better training experience and more consistent results for the clients, and enables the trainer to deliver more professional service.
Changes like this are exciting, but they can take time. However, I'm almost finished... just working on completing a series of exercise tutorial videos for an online video library. This will be a great resource for both one-on-one AND online clients! I'll post a link when I have it set up.
I've also been training myself quite seriously this spring/summer, and I've competed in a couple of Strongman competitions with some members of the strength athletics group I started, Team Barbarian. I've basically been testing my strength training program, as are several other trainers, before I package it up as an ebook training manual and make it available to others online.
I was very pleased with my strength gains and my competition performance, however I was unfortunate enough to suffer a partial tear of my bicep tendon in one of the events. After a few weeks of modified training it should heal... but the glory of being strong lasts forever! LOL! Here is some footage of the competitions:
New Liskeard Strongman, 2010:
United Way Strongman Contest, 2010:
Btw, if you enjoy strongman training or checking out the competitions, subscribe to my new YouTube channel ... I've got alot of new footage on there and I'll be submitting more videos soon.
Anyway, the biggest news for me at present is that my wife and daughter and I are jumping on the plane tomorrow and heading to Belarus! We will be visiting my wife's family and introducing our daughter to the grandparents who haven't met her yet. This is Kaitlyn's first flight... pretty exciting!
While in Belarus I plan to take some time to get caught up on rest, rehab my bicep tendon, and work on one of my ebooks. I've been putting the 2 ebooks (training manuals) on the back-burner for too long... now I expect to have time to finish one of them, and get started on the biggie!
I also plan on getting some good video footage from Belarus (including training tutorials, and the banye -a hot/cold Russian sauna experience!) which I will post on my blog and send out on my newsletter. I look forward to staying connected with everyone online more this season.
Finally, I'm hoping to post a biweekly Top Form Fitness Challenge video. So check back here again, and subscribe at StrongerAndLeaner.com and I'll have more good training and nutrition information to share!
Stay Fit,
Josh
It's been several weeks since I've posted a blog... I've been a busy boy! Let me catch you up on what's been going on:
To help me with my growing client load I've recently hired a new trainer to work with me, and my goal is to have 1 or 2 more trainers working with Top Form Fitness clients. This change has required me to make some changes within my business, such as organizing our programs into templated training systems and creating PowerPoint nutrition presentations for each phase, as well as providing more training resources for both the clients and our trainers. This results in a better training experience and more consistent results for the clients, and enables the trainer to deliver more professional service.
Changes like this are exciting, but they can take time. However, I'm almost finished... just working on completing a series of exercise tutorial videos for an online video library. This will be a great resource for both one-on-one AND online clients! I'll post a link when I have it set up.
I've also been training myself quite seriously this spring/summer, and I've competed in a couple of Strongman competitions with some members of the strength athletics group I started, Team Barbarian. I've basically been testing my strength training program, as are several other trainers, before I package it up as an ebook training manual and make it available to others online.
I was very pleased with my strength gains and my competition performance, however I was unfortunate enough to suffer a partial tear of my bicep tendon in one of the events. After a few weeks of modified training it should heal... but the glory of being strong lasts forever! LOL! Here is some footage of the competitions:
New Liskeard Strongman, 2010:
United Way Strongman Contest, 2010:
Btw, if you enjoy strongman training or checking out the competitions, subscribe to my new YouTube channel ... I've got alot of new footage on there and I'll be submitting more videos soon.
Anyway, the biggest news for me at present is that my wife and daughter and I are jumping on the plane tomorrow and heading to Belarus! We will be visiting my wife's family and introducing our daughter to the grandparents who haven't met her yet. This is Kaitlyn's first flight... pretty exciting!
While in Belarus I plan to take some time to get caught up on rest, rehab my bicep tendon, and work on one of my ebooks. I've been putting the 2 ebooks (training manuals) on the back-burner for too long... now I expect to have time to finish one of them, and get started on the biggie!
I also plan on getting some good video footage from Belarus (including training tutorials, and the banye -a hot/cold Russian sauna experience!) which I will post on my blog and send out on my newsletter. I look forward to staying connected with everyone online more this season.
Finally, I'm hoping to post a biweekly Top Form Fitness Challenge video. So check back here again, and subscribe at StrongerAndLeaner.com and I'll have more good training and nutrition information to share!
Stay Fit,
Josh
Friday, July 9, 2010
Client Testimonial: Strength Training For Injury Prevention
This is an email I just received from a client of mine who is up North right now... I thought it was worth sharing...
Hey Josh!
its been ages since we last spoke. I was in at the clinic when I was last home a few months ago but you were not around. I will be back there this summer at some point and will for sure try and catch up.
the story I wanted to share with you is that Im pretty sure the workout plan you were creating with me, (injury prevention) could have potentially saved my life as I know it.
I was snowboarding In Whistler on the last day of march in an unreal snowstorm, got carried away going way too fast in the woods.... drum roll.... hit a tree. seems like the story of my life haha. I thought nothing of it at first, but later had trouble breathing and unexplainable inner pain. It turns out that I shifted/twisted/tweaked, 7 different vertebrae ranging from my lumbar to cervical spine. It was looking grim to say the least. I saw a few MD's in emerge for x-rays and thankfully nothing was cracked or broken, it seemed to be an injury mainly of the facia. I was told that its similar to most of the t-bone car accident that they see and that I was lucky.
I then go to see a well respected chiro for a few weeks and she was shocked about how my back muscles protected the spine so well. After only a few visits (and big adjustments) I was seeing huge improvements in mobility and strength. I moved on from there to see a doctor of chinese medicine who worked unbelievable magic on me! This guy is a total master and has made me a believer. (huge recommendation for yourself)
Both of these professionals told me that the only reason I was probably able to withstand such an awkward blow, was strength and stability training like we did. Your training developed a very solid base of strength to work with. During my time out here I have kept up with some of my own modified quick workouts, using the information you left for me. Now three months later I am riding my bike three time a week, and working 10 hour landscaping shifts without issues!
Its amazing what a personal fitness team can do for you...
thanks for all your help, you played a big part in saving my butt! haha (I can laugh about it now that its over).
best of luck with your business, and keep up the hard work and dedication.
PS: hows the father life treating you?
-Calum
Hey Josh!
its been ages since we last spoke. I was in at the clinic when I was last home a few months ago but you were not around. I will be back there this summer at some point and will for sure try and catch up.
the story I wanted to share with you is that Im pretty sure the workout plan you were creating with me, (injury prevention) could have potentially saved my life as I know it.
I was snowboarding In Whistler on the last day of march in an unreal snowstorm, got carried away going way too fast in the woods.... drum roll.... hit a tree. seems like the story of my life haha. I thought nothing of it at first, but later had trouble breathing and unexplainable inner pain. It turns out that I shifted/twisted/tweaked, 7 different vertebrae ranging from my lumbar to cervical spine. It was looking grim to say the least. I saw a few MD's in emerge for x-rays and thankfully nothing was cracked or broken, it seemed to be an injury mainly of the facia. I was told that its similar to most of the t-bone car accident that they see and that I was lucky.
I then go to see a well respected chiro for a few weeks and she was shocked about how my back muscles protected the spine so well. After only a few visits (and big adjustments) I was seeing huge improvements in mobility and strength. I moved on from there to see a doctor of chinese medicine who worked unbelievable magic on me! This guy is a total master and has made me a believer. (huge recommendation for yourself)
Both of these professionals told me that the only reason I was probably able to withstand such an awkward blow, was strength and stability training like we did. Your training developed a very solid base of strength to work with. During my time out here I have kept up with some of my own modified quick workouts, using the information you left for me. Now three months later I am riding my bike three time a week, and working 10 hour landscaping shifts without issues!
Its amazing what a personal fitness team can do for you...
thanks for all your help, you played a big part in saving my butt! haha (I can laugh about it now that its over).
best of luck with your business, and keep up the hard work and dedication.
PS: hows the father life treating you?
-Calum
Sunday, May 23, 2010
*Quick (Strange) Tip* To Raise TESTOSTERONE!
Ok, I found this study strange when I first saw it.
I mean, who would have thought that THIS one factor could have such a significant impact on your ability to naturally increase TESTOSTERONE!
In fact, SOME of you may actually be limiting your ability to build muscle and burn off fat if you're "challenged" in this area.
====================================
Let me explain...
====================================
Scientific research has found a dramatic link between your body's natural testosterone production and, get this...
...SUNLIGHT!
And we're NOT talking "small numbers" here. Researchers found that through direct exposure to sunlight for a specific period of time, your body increases production of "T-Precursers" by as much as 65%!
Whereas DIRECTLY increasing testosterone through artificial means (like steroids) can have negative side effects, there is a way to do it safely...
====================================
The absolute BEST way to jack up your hormones is to do it NATURALLY, by increasing both the DEMAND within your body and the "support" and raw nutrients you give it.
On the "demand" side...you need to TRAIN!
That's what Jeff Anderson's, Optimum Anabolics, program was designed for because it SPECIFICALLY focuses on a unique "natural triggering" process to increase your body's own hormone production.
You can get more information at:
Click To See "Optimum Anabolics""
====================================
As for the "support" side...
====================================
By increasing "precursers", you provide your endocrine system with the raw materials it needs to NATURALLY increase testosterone...
...WITHOUT the harmful side effects!
So how much sunlight do you need?
Scientists discovered that 50-60 minutes exposure of EARLY MORNING sunlight worked best at increasing these powerful precursers.
Unfortunately, MOST guys DON'T actually get this much exposure.
====================================
You could be SABOTAGING "T" production if...
====================================
=> If you work in an INDOOR OFFICE, your exposure is only 20% of what you need!
=> If you live in an area that's often OVERCAST, you may only be getting 10% of what you need!
This may also explain the higher incidence of DEPRESSION in areas of the world that don't get a lot of sunlight.
The solution? GET SOME SUN! It's simple...but it helps (a LOT!)
====================================
Do things like:
====================================
=> Walk or bike to work if you live close enough and weather permits
=> Eat your breakfast and lunch outside
=> Go for an early morning jog
=> Do bodyweight exercises at a local park
=> Ask your boss for that corner office! (Tell them it's for your testosterone levels...he/she will understand! ;-)
Josh Hewett
P.S. - If you've read this far, then you're obviously interested in raising your body's own natural hormone production.
You can tell by the shameless plug in this article that I highly recommend Jeff Anderson's "Optimum Anabolics" program.
The reason WHY is because unlike other programs, O.A. was designed for the SOLE PURPOSE of building muscle and burning fat by safely and naturally jacking up your body's production of "T" and gr0wth hormone (GH).
You can learn more about exactly HOW it works at:
Click To See "Optimum Anabolics"
I mean, who would have thought that THIS one factor could have such a significant impact on your ability to naturally increase TESTOSTERONE!
In fact, SOME of you may actually be limiting your ability to build muscle and burn off fat if you're "challenged" in this area.
====================================
Let me explain...
====================================
Scientific research has found a dramatic link between your body's natural testosterone production and, get this...
...SUNLIGHT!
And we're NOT talking "small numbers" here. Researchers found that through direct exposure to sunlight for a specific period of time, your body increases production of "T-Precursers" by as much as 65%!
Whereas DIRECTLY increasing testosterone through artificial means (like steroids) can have negative side effects, there is a way to do it safely...
====================================
The absolute BEST way to jack up your hormones is to do it NATURALLY, by increasing both the DEMAND within your body and the "support" and raw nutrients you give it.
On the "demand" side...you need to TRAIN!
That's what Jeff Anderson's, Optimum Anabolics, program was designed for because it SPECIFICALLY focuses on a unique "natural triggering" process to increase your body's own hormone production.
You can get more information at:
Click To See "Optimum Anabolics""
====================================
As for the "support" side...
====================================
By increasing "precursers", you provide your endocrine system with the raw materials it needs to NATURALLY increase testosterone...
...WITHOUT the harmful side effects!
So how much sunlight do you need?
Scientists discovered that 50-60 minutes exposure of EARLY MORNING sunlight worked best at increasing these powerful precursers.
Unfortunately, MOST guys DON'T actually get this much exposure.
====================================
You could be SABOTAGING "T" production if...
====================================
=> If you work in an INDOOR OFFICE, your exposure is only 20% of what you need!
=> If you live in an area that's often OVERCAST, you may only be getting 10% of what you need!
This may also explain the higher incidence of DEPRESSION in areas of the world that don't get a lot of sunlight.
The solution? GET SOME SUN! It's simple...but it helps (a LOT!)
====================================
Do things like:
====================================
=> Walk or bike to work if you live close enough and weather permits
=> Eat your breakfast and lunch outside
=> Go for an early morning jog
=> Do bodyweight exercises at a local park
=> Ask your boss for that corner office! (Tell them it's for your testosterone levels...he/she will understand! ;-)
Josh Hewett
P.S. - If you've read this far, then you're obviously interested in raising your body's own natural hormone production.
You can tell by the shameless plug in this article that I highly recommend Jeff Anderson's "Optimum Anabolics" program.
The reason WHY is because unlike other programs, O.A. was designed for the SOLE PURPOSE of building muscle and burning fat by safely and naturally jacking up your body's production of "T" and gr0wth hormone (GH).
You can learn more about exactly HOW it works at:
Click To See "Optimum Anabolics"
Sunday, April 25, 2010
Product Review: Universal Strength Apparatus (USA)
This unique training accessory can take your bodyweight workouts to the next level by introducing a variety of new exercises and challenging exercise variations. It is similar to the Jungle Gym straps I introduced in an earlier post, but with some unique differences. Check it out in the video below:
If you want to order your own USA you can pick one up at BodyWeight Culture:
... use this discount code: JH5OFF to get $5 off your order.
Stay Fit,
Josh
If you want to order your own USA you can pick one up at BodyWeight Culture:
... use this discount code: JH5OFF to get $5 off your order.
Stay Fit,
Josh
Strengthen Your Neck, Reduce Neck Pain, and Increase Your Lifts!
In general, there isn't only one common cause of neck pain that applies to everyone, yet many people suffer from neck pain. If you have chronic neck pain, you may have received a diagnosis of disc herniation, whiplash, strain, sprain or something else. Frequently those who work at a desk all day experience neck pain related to postural issues, and even fitness fanatics get the occasion pain in the neck from intense training or heavy lifting.
Regardless, most of these conditions have one thing in common: Certain muscles are affected, and these are the muscles we need to target before progressing to more challenging exercises or activities. There are certain muscles in the neck that are designed to help us maintain our normal and healthy curve of the spine. In addition, these muscles are designed to hold our head up all day.
When these muscles become weak or strained, other muscles must pick up the slack and begin working harder. The muscles that begin working harder are the ones that usually get tight, and typically we are encouraged to stretch them. But have you ever noticed that when you stretch stiff muscles, they feel good for a short period of time, only to get tight again? The thing is, if you don't address the other muscles, the "weak links" that get fatigued or lose strength, then your stretching will be ineffective because you are only addressing the symptoms rather than the root of the issue. All these muscles need to be in "balance."
Another reason to strengthen your neck muscles is that some studies have indicated that by maintaining proper alignment of your neck and increasing innervation of the neck muscles can lead to an increase in upper body strength!
A simple way to test if your deep neck flexors are weak is to try to lift your head off the ground when you are lying down. Simply tuck your chin in to your chest and lift your head off the ground, without shrugging your shoulders up, and then attempt to hold it there for 10 seconds. If the neck begins shaking, or your chin is unable to stay tucked in, these muscles need to be addressed.
When starting a neck strengthening program, you must be careful to be very progressive... start slow and easy and work your way up to more challenging exercises over time. For example, you can begin your exercise program by doing simple chin tucks while sitting or standing. (See video)
Once you get comfortable with basic sitting/standing chin tucks, you can try doing the exercise lying down. Build up to doing around 10 reps, holding for 5 to 10 seconds each rep. The goal is to increase the muscular endurance of your muscles as well as their strength. Your neck is designed to carry the weight of your head all day, not to lift trains or buses!
Watch my video below for some more exercises to prevent neck and back pain. (Keep in mind, I made this video a LONG time ago... but the information is relevant):
According to elite trainer John Paul Catanzaro, activating the long cervical (neck) extensors can help reposition C5 and C6 (two vertebrae in your neck), which innervate the biceps. This will increase curling and pulling strength (may increase biceps strength by as much as 10%) so try this neck bridge technique just before performing your back and biceps exercises.
Sit on a Swiss ball. Walk forward until only the back of your head is supported on the ball. Keep the hips up and make sure to accentuate the rib cage. Now try to hold that position for 20 to 30 seconds. Again, it's important to be progressive with your neck training, so start standing with your back against the wall, tuck your chin in, and press back against the wall lightly. Gradually work up to 2 or 3 sets of 20 to 30 seconds each.
If you're a subscriber to my newsletter than you should have seen my video bonus "The FIVE Best Exercises for Size and Strength"... check it out here: http://www.top-form-fitness.com/bestfive/
--> I demonstrate neck exercises for both flexion and extension at 22:07 in the video.
Watch The 5 Best Exercises for Size and Strength in Educational & How-To | View More Free Videos Online at Veoh.com
So developing a strong stable neck not only prevents neck pain, increases upper body pulling strength, helps protect you from injury, and improves your posture, but it can also build a thicker, stronger looking neck!
Post a message below if you have any questions or comments on neck training.
Stay Strong!
Josh
Regardless, most of these conditions have one thing in common: Certain muscles are affected, and these are the muscles we need to target before progressing to more challenging exercises or activities. There are certain muscles in the neck that are designed to help us maintain our normal and healthy curve of the spine. In addition, these muscles are designed to hold our head up all day.
When these muscles become weak or strained, other muscles must pick up the slack and begin working harder. The muscles that begin working harder are the ones that usually get tight, and typically we are encouraged to stretch them. But have you ever noticed that when you stretch stiff muscles, they feel good for a short period of time, only to get tight again? The thing is, if you don't address the other muscles, the "weak links" that get fatigued or lose strength, then your stretching will be ineffective because you are only addressing the symptoms rather than the root of the issue. All these muscles need to be in "balance."
Another reason to strengthen your neck muscles is that some studies have indicated that by maintaining proper alignment of your neck and increasing innervation of the neck muscles can lead to an increase in upper body strength!
A simple way to test if your deep neck flexors are weak is to try to lift your head off the ground when you are lying down. Simply tuck your chin in to your chest and lift your head off the ground, without shrugging your shoulders up, and then attempt to hold it there for 10 seconds. If the neck begins shaking, or your chin is unable to stay tucked in, these muscles need to be addressed.
When starting a neck strengthening program, you must be careful to be very progressive... start slow and easy and work your way up to more challenging exercises over time. For example, you can begin your exercise program by doing simple chin tucks while sitting or standing. (See video)
Once you get comfortable with basic sitting/standing chin tucks, you can try doing the exercise lying down. Build up to doing around 10 reps, holding for 5 to 10 seconds each rep. The goal is to increase the muscular endurance of your muscles as well as their strength. Your neck is designed to carry the weight of your head all day, not to lift trains or buses!
Watch my video below for some more exercises to prevent neck and back pain. (Keep in mind, I made this video a LONG time ago... but the information is relevant):
According to elite trainer John Paul Catanzaro, activating the long cervical (neck) extensors can help reposition C5 and C6 (two vertebrae in your neck), which innervate the biceps. This will increase curling and pulling strength (may increase biceps strength by as much as 10%) so try this neck bridge technique just before performing your back and biceps exercises.
Sit on a Swiss ball. Walk forward until only the back of your head is supported on the ball. Keep the hips up and make sure to accentuate the rib cage. Now try to hold that position for 20 to 30 seconds. Again, it's important to be progressive with your neck training, so start standing with your back against the wall, tuck your chin in, and press back against the wall lightly. Gradually work up to 2 or 3 sets of 20 to 30 seconds each.
If you're a subscriber to my newsletter than you should have seen my video bonus "The FIVE Best Exercises for Size and Strength"... check it out here: http://www.top-form-fitness.com/bestfive/
--> I demonstrate neck exercises for both flexion and extension at 22:07 in the video.
Watch The 5 Best Exercises for Size and Strength in Educational & How-To | View More Free Videos Online at Veoh.com
So developing a strong stable neck not only prevents neck pain, increases upper body pulling strength, helps protect you from injury, and improves your posture, but it can also build a thicker, stronger looking neck!
Post a message below if you have any questions or comments on neck training.
Stay Strong!
Josh
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