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HomeFamily Fitness FoundryFree e-NewsletterClients FoundryGetting Started: Essays & FAQsFitnessFoundry Core WorkoutsEssays & FAQs on Strength & ConditioningEssays & FAQs on NutritionEssays on Mind, Body & SpiritBody Composition & Assessment FAQsWorkshops, Events & Interviews- Ehi PassikoClient's TestimonialsPrograms and RatesMaximum Boost Workout BookFitness Foundry VideosFitness Foundry LinksPress ReleasePoliciesFitness Foundry Blog
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Here are (2) oblique exercises that are a MUST to develop a total/balanced core.
You will use more muscles other than the normal abdominal crunch. Benefits are huge..more calories being burn,improve
tone and conditioning, lessen lower back tigtness. Add this to your regular workout and let me know what you think. You will not be dissappointed. From Maximum Boost Workout© page 33. Only $9.95 in eBook
and $19.95 in Print. Stability Ball Oblique Crunch: Sit atop of stability ball with knees bent at 90 degrees. Slowly roll yourself
forward until the ball is firmly supported by the natural curvature of spine and lower back. Allow your head to
extend back around the ball-breathe slowly through out movement. Next, place one hand on the side of your hip. With the
opposite hand by the side of your ear. Do not pull on your head or neck to assist the movement. Begin to crunch
forward up to a 45 degrees towards the navel. Keep the chin from touching the chest –contract the abdominals at the
top of the motion and slowly reverse the movement until your abs are stretched. Breathe and repeat. Fitness Foundry training programs and rates click here: Programs and Rates Musicians, Neck Pain and Fitness: Exercises are from Maximum Boost Workout© Page
25 ‘Mindful Exercise Prescription for: Musicians-Computer Users-Students-X Gamers-Athletes-Cross Trainers- Fitness Instructors
and Serious Beginners’ Musicians often complain of neck pain, lower back tightness and shoulder tension. Usually
it is due to specific muscles being overworked, overextended for long periods of time. Musicians tend to play their instruments
for long durations making them more susceptible to this chronic condition. Eventually, the muscle tissue will become damage
from this overload creating a kinetic chain dysfunction. End result is a destabilization of your postural equilibrium and
body ability to functionally move efficiently. Some of the physical characteristics are kyphosis (forward tilting head), limited range of
motion with shoulders, shoulders constantly elevated, lordosis (lower back arches), neck pain, upper back tension and stress. If left untreated the condition will create more muscle imbalances which can alter
the joints motions in the body. You can be at risk if you are repeating a specific movement for long durations. Examples of
a repetitive movement are playing guitar, piano, operating a computer mouse, hair styling, baseball pitcher etc. The good news is that you can begin to reverse this process and ensure many more quality years
of playing. The answer is in exercise, stretching and breathing (Health and Fitness.) Some of the best exercises and stretches for this condition are those that target your shoulder’s
rotator cuff and shoulder blades. The usage of resistance bands will increase
the strength of your muscles and stimulate growth through constant tension. Resistance tubes are low impact, effective and
challenging. The results will be an increase in flexibility, extensibility, muscle memory, improvement in range of motion,
enhanced muscle conditioning and even caloric expenditure. By performing the exercises in its full range of motion you will be stretching and strengthening
opposing muscles including ligaments and tendons. Alleviating the muscle dominance
and begin to reverse the postural distortion pattern. Please Note: There is a synergy between natural or diaphragmatic breathing
and postural alignment, cardiovascular efficiency, joint restrictions and muscle imbalances (flexibility, tension). You can learn more about natural breathing at http://www.fitnessfoundry.net
. Available in eBook ($9.95) and in Print ($19.95) Frequency: 3 Sets
8-12 Repetitions Intensity: Medium
Tension Tube Time: 3-4
days per week. Shoulders: •Lateral raises: Palms facing in. Stand
with feet shoulder width apart and place middle piece of the resistance band under your feet as you hold the handles in your
hands. Slowly raise your arms out to the side until you reach shoulder height. Slowly return to the starting position. Lessen
the tension by bringing feet in closer. •Frontal raises: Palms facing down. Same
starting position. Slowly raise your arm upward until you reach shoulder height. Slowly return to the starting position. Drawn Sword: Targets external Rotators and multi planar. Stand on band so tension begins with arms at sides. Cross arms and change hands position.
Right hand on left handle, left hand on right handle. Pull upwards in an arc until your elbow is aligned with shoulder and
wrist is ear height. Reverse movement and repeat. Trainer’s tip: Back is straight and the tempo is slow.
2 seconds in up phase 3 seconds in down phase. Keep elbow bent at 90 degrees (shoulder height) Focus on form and it should
take you 3 seconds to return to start position
You are only as strong as your weakest link. Fitness Foundry's Maximum Boost Workout
Book© vol.1 is
an unparallel workout for developing deep muscle stabilization, core development, balance, flexibility, mobility, endurance
and strength. A Seamless integration of western exercise science and eastern holistic arts. Fitness Foundry© is unique because of its seamless integration of exercise science and Yin
& Yang universal principles -our focus is specifically for developing Movement, Performance, Skill and Self-Efficacy. Copyright: 2007 Fitness Foundry designed for healthy living©, Maximum
Boost Workout©, Bodhi Tree Pose© property of Julio A. Salado. All Rights Reserved Have a BALL with 'Maximum
Boost Circuit Workout #1 Consult with a qualified health professional before beginning any
programs This circuit is designed to introduce: Correct breathing begins with using the predominant muscle for this function-
the diaphragm (below our rib cage). By inhaling deeply and consciously expanding our lower abdomen,.. we can relearn how to
breathe naturally. Our diaphragm and deep abdominal transverse muscle will gradually release the tension
from our upper extremities and bring about better posture plus increase the consumption of rich oxygen through
our cardiorespiratory system. Breathe through the nose and exhale through the mouth. Next, perform
each exercise slowly and controlled. Be mindful of correct form, start from the feet on upwards. Check alignment with
all joints- let gravity bring your elbows down and release the tension in your shoulders. Reminder about 'Neutral Spine': The spine has two natural curves: one at the neck, and another at the low back. If you lie on your back with both knees
bent and feet flat on the surface you are lying on, you should have a small space about two fingers width between your back
and the surface. Maximum Boost Circuit Workout #1 Targets the Following- Stabilization of joints: Spine, Clavicle & Scapulae, Shoulders, Elbows, Wrists, Hips, Knees, Ankles. Muscular conditioning and strengthening of deep core, stabilizer, and major muscles- Upper body- Deep Core Muscles- Hips,Hamstrings,Thighs Calves For detailed step by step instructions please email me at juliosalado@hotmail.com Intensity- beginner to intermediate Frequency: 3x weeks Duration: 20-25 Minutes 5 minutes -Warmup and Cool Down (Dynamic/Stretches/SMR foam roller) Warm up is any activity that increases your heart rate: Duration 3-5 minutes Types: Dynamic Warm-ups, Cardio Equipment (treadmill), speed walking to your
session Stretches: Pre/Post workout- Hold for 10-30 seconds Lower back, Torso twist, hamstrings, quadriceps,
adductors and abductors. chest, shoulders. Equipment: SB=Stability ball, MB= Medicine Ball, DB= Dumbbells Add instability and more resistance to increase intensity: Rest 30-60 seconds between circuits
For detailed step by step instructions please email me at juliosalado@fitnessfoundry.net This is intended to compliment your current training program, can also be a plateau buster or can be a excellent
start to a new training program. Developing proper and balanced exercise progression habits in the early stages will lead
to long term results. Lastly, nutrition in combination with a strength and conditioning program is the most effective
way to turn your body into a fat burning machine. It is the most productive form of exercise for functional daily life activities
and overall health. There are no secrets when training with me, I will give you 110% in all aspects of your training program.
Serious Beginner's Core Workout
by Julio Salado C.P.T "The person who says it cannot be done should not interrupt the person doing it." Intensity- beginner to intermediate Frequency: 4x weeks Duration: 30 Minutes 5 minute core/trunk stretches 20 Minute Circuit Exercise 5 minutes -Isometric exercises and Cool Down (SMR foam roller) Add instability and resistance to increase intensity: Stability ball, medicine ball, bands, airpads, foam roller, dumbbells Muscles activated: Lower back and abdominal muscles provides strength and stability in body movements in all planes and angles. Also is the center for all transference of power from lower body to upper body and the opposite. (Important for sports and daily activities). The deep trunk muscles are Transverses Abdominis (TA), multifidus (MF), Internal Oblique (IO), paraspinal, pelvic floor work in contractions and co contractions to protect and flex our center. Important Note: Other muscle work with our core/trunk muscles example.. lower back and glutes, lower abs and hip flexor muscles, obliques and adductors. This is called the functional line. Benefits in conjunction with a complete strength and conditioning program: Elevated metabolism, improved VO2 max, muscle flexibility and strength gain, increase bone density, stronger joints, improved circulation, body fat reduction, postural alignment to name a few.The warm up reminder and importance of 'right breathing' and static stretches. Warm up is any activity that increases your heart rate: Duration 3-5 minutes Types: Dynamic Warm-ups, Cardio Equipment (treadmill), speed walking to your session. There is a synergy between right breathing and controlled stretches that will promote muscles elasticity and neuromuscular efficiency. Our trunk/core stretches increases blood circulation, flexibility, improvements in posture and mind body awareness. 'Right breathing' helps you to direct your energy to your center of gravity (Core) and out to your extremities. Brings awareness to our diaphragm, lower ribs, and lower back. Reveals the unnecessary tension in our muscles and allows fluidity. With each inhale expand your lower abdomen (navel area) and with each exhale allow your abdominals to 'hollow out'. Visualize your navel touching your spine. WARNING: Holding your breath is very hazardous to your health. Neutral Spine: The spine has two natural curves: one at the neck, and another at the low back. If you lie on your back with both knees bent and feet flat on the surface you are lying on, you should have a small space about two fingers width between your back and the surface. Stretches: Pre workout- Hold for 10-30 seconds Lower back, Torso twist, hamstrings, quadricups, adductors and abductors. chest, shoulders. Serious Beginner's Core Circuit Workout: Split Squats sets 2 repetitions 12-15 Standard /Alternate exercise in boldSets 3 - Repetitions 15-30- Rest 5 secs between exercises Abs Crunch on stability ball- Toes to heel Russian twist with medicine ball- Russian twist with palms Lower abs lifts with ball -Reverse crunches Bicycle crunches-Side bridges with arm extension Superman back extension-Prone lying back extensions Push Ups-Wall Pushups Tree Pose-Airplane (Hold for 30-60seconds)-Plank Diagonal chops with medicine ball Cool down: SMR Foam Roller: Self Myofascia Release -Myo refers to muscle, fascia to the tissue that surrounds the muscle fibers. By putting pressure on tender areas along the muscle tissue, the golgi tendon organs help trigger the relaxation of the muscle spindles, helping to dissipate the adhesions, increase blood flow, and enhance overall movement Strength & Conditioning training is the most effective way to turn your body into a fat burning machine. It is the most productive form of exercise for functional daily life activities and overall health. Our success will be built on universal strength training principles. The three most critical factors are progressive overload, intensity, and recovery. Schedule a body composition and assessment session with your club today. Setting a date and time IS very helpful. This solidifies your intention and brings you in contact with fitness professional. Fitness Foundry will develop a customized training program based on exercise science, injury prevention and most importantly your goals. Sincerely, Julio A. Salado C.P.T Fitness Foundry https://www.fitnessfoundry.net "The person who says it cannot be done should not interrupt the person doing it." To begin, submit :
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