Thursday, August 18, 2011
Saturday, June 25, 2011
Yo, Adrian
TRX Kickstart was featured on Daily Candy this week! Check out the article and stop by the Art Museum on Tuesday and Thursday Mornings @ 6:30am to KickStart your day with a great workout!
Yo, Adrian
Yo, Adrian
Tuesday, May 31, 2011
What Golfer Dads Want This Father’s Day: A Lower Score
What Golfer Dads Want This Father’s Day: A Lower Score
Visit www.Bodyologypt.com or email Rob at rob.licata@yahoo.com to schedule an appointment
Visit www.Bodyologypt.com or email Rob at rob.licata@yahoo.com to schedule an appointment
Friday, January 7, 2011
Benefits of Working Out!
A workout is 25% perspiration and 75% determination. Stated another way it is one part physical exertion and three parts self discipline. Doing it is easy once you get started.
A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind and toughens the spirit. When you workout regularly, your problems diminish and your confidence grows.
A workout is a personal triumph over laziness and procrastination. It is the badge of a winner – the mark of an organized, goal-oriented person, who has taken charge of his or her destiny.
A workout is a wise use of time and an investment in excellence. It is a way of preparing for life’s challenges, and proving to yourself that you have what it takes to do what is necessary.
A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental and mental fitness are triggers that can release it.
A workout is a form of rebirth. When you finish a workout, you don’t simply feel better, you feel better about yourself.
George Allen
A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind and toughens the spirit. When you workout regularly, your problems diminish and your confidence grows.
A workout is a personal triumph over laziness and procrastination. It is the badge of a winner – the mark of an organized, goal-oriented person, who has taken charge of his or her destiny.
A workout is a wise use of time and an investment in excellence. It is a way of preparing for life’s challenges, and proving to yourself that you have what it takes to do what is necessary.
A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental and mental fitness are triggers that can release it.
A workout is a form of rebirth. When you finish a workout, you don’t simply feel better, you feel better about yourself.
George Allen
Thursday, December 9, 2010
Lower Crossed Syndrome
Do you spend most of your day sitting, driving, working on the computer? Do you NOT exercise CORRECTLY enough? If the answer is yes, then you may have something called Lower Crossed Syndrome. LCS is a grouping of weak muscles (abdominals/glutes) and tight, over active muscles (hip flexors/lower back). These groupings create a predictable movement pattern in the low back that often leads to injuries not only in the back, but in the hips, knees and shoulders.
For example, if you sit in a chair for eight hours a day, in time, your hip flexors will become shortened or tight. Your brain will automatically start to shut down your glute muscles which are on the opposite side. Since your glute muscles are now not working properly, your body must recruit other muscles such as the hamstrings and low back to assist in movements that should primarily should involve the glutes. When compensation occurs, injury is much more prevalent.
LCS, which is basically, Tight Hip Flexors and Tight Lower Back paired with Weak abdominals and Weak Glutes may look like this:
As you can see, this combination of muscle imbalances leads to an excessive arching of the lower back and rounding of the upper back, a flabby stomach and a flat butt. Not only does it look bad, but it places extreme stress on your lower back and prevents you from moving the way you were intended to.
So how do you fix this?
Foam Roll
Trigger points in your muscles may prevent them from working properly. Foam rolling for 10-15 minutes a day could help break up these muscle adhesions.
Stretch your Hip Flexors.
Half Kneeling Lunge
Strengthen your core through stabilization exercises. (Planks and Anti Rotational Movements)
Situps are not good if you have LCS. Sit-ups further recruit your hip flexors and add stress to your lower back. We want to prevent that. You need to practice being in straight alignment, not hunched over.
Strengthen your Glutes:
Squats, Hip Bridges, Mini-Band Steps, Alternating Superman.
Please contact me if you have any questions!
Healthy Regards,
Rob Licata, BS, CSCS, TPI-CGFI
Bodyology Personal Training
www.bodyologypt.com
For example, if you sit in a chair for eight hours a day, in time, your hip flexors will become shortened or tight. Your brain will automatically start to shut down your glute muscles which are on the opposite side. Since your glute muscles are now not working properly, your body must recruit other muscles such as the hamstrings and low back to assist in movements that should primarily should involve the glutes. When compensation occurs, injury is much more prevalent.
LCS, which is basically, Tight Hip Flexors and Tight Lower Back paired with Weak abdominals and Weak Glutes may look like this:
As you can see, this combination of muscle imbalances leads to an excessive arching of the lower back and rounding of the upper back, a flabby stomach and a flat butt. Not only does it look bad, but it places extreme stress on your lower back and prevents you from moving the way you were intended to.
So how do you fix this?
Foam Roll
Trigger points in your muscles may prevent them from working properly. Foam rolling for 10-15 minutes a day could help break up these muscle adhesions.
Stretch your Hip Flexors.
Half Kneeling Lunge
Strengthen your core through stabilization exercises. (Planks and Anti Rotational Movements)
Situps are not good if you have LCS. Sit-ups further recruit your hip flexors and add stress to your lower back. We want to prevent that. You need to practice being in straight alignment, not hunched over.
Strengthen your Glutes:
Squats, Hip Bridges, Mini-Band Steps, Alternating Superman.
Please contact me if you have any questions!
Healthy Regards,
Rob Licata, BS, CSCS, TPI-CGFI
Bodyology Personal Training
www.bodyologypt.com
Tuesday, December 7, 2010
FREE 30 MINUTE WORKOUT!
No gym, trainer or equipment required! Just your body and 30 minutes!!!
The holiday season is here and exercising is slowly moving to the bottom of the list of things to do. I know, the kids have this and that going on, you have shopping to do, holiday parties, the family is visiting, etc,etc. How could you possibly fit in a workout?
It doesn't have to take as long as you think. In only 30 minutes, you could get a solid, heart pumping workout right in your home, using only your body. This cuts down on travel time, to and from the gym giving you more time to do all the other things on your list and best of all, ITS FREE!!! No trainer, gym or equipment required!
Just because you're working out in your home doesn't mean you should be multi tasking during your workout. If you're only spending 30 minutes on exercise, you need to focus one hundred percent giving it everything you have. Clear your mind, and focus on YOU! I guarantee you will have more energy throughout your days and you will feel great!
This is the time to eliminate the new years resolution of starting to workout on January 1, 2011. Stay in shape NOW so your not starting over come the new year.
FREE WORKOUT:
As many rounds as possible in 30 minutes
Alternating lunges + twist x 12/12
Pushups x 12
Single Leg RDL with Reach x 12/12
Alternating superman x 12/12
Squat thrust x 12
Workout Demo
The holiday season is here and exercising is slowly moving to the bottom of the list of things to do. I know, the kids have this and that going on, you have shopping to do, holiday parties, the family is visiting, etc,etc. How could you possibly fit in a workout?
It doesn't have to take as long as you think. In only 30 minutes, you could get a solid, heart pumping workout right in your home, using only your body. This cuts down on travel time, to and from the gym giving you more time to do all the other things on your list and best of all, ITS FREE!!! No trainer, gym or equipment required!
Just because you're working out in your home doesn't mean you should be multi tasking during your workout. If you're only spending 30 minutes on exercise, you need to focus one hundred percent giving it everything you have. Clear your mind, and focus on YOU! I guarantee you will have more energy throughout your days and you will feel great!
This is the time to eliminate the new years resolution of starting to workout on January 1, 2011. Stay in shape NOW so your not starting over come the new year.
FREE WORKOUT:
As many rounds as possible in 30 minutes
Alternating lunges + twist x 12/12
Pushups x 12
Single Leg RDL with Reach x 12/12
Alternating superman x 12/12
Squat thrust x 12
Workout Demo
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