Tag Archives: Fitness
Try running up while this guy gives you motivation he always has & always will. When we got to the Top. True spiritual awakening Tough Spotters research studies have explored the idea of taking advantage of the body’s physiological changes at high altitude as a “natural blood doping” effect. As the blood increases its red cell volume in response to a lower availability of oxygen, VO2 max also increases. Sea level performance has been shown to improve as a result Happy Days Happiness Tough Spotters World wide
Caveman complex with everything your primitive heart desires to bust that caveman session Happiness Tough Spotters Happy Days
Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake. Spotters get your fruit on
Caveman training focus to fitness is very unique. While many training methods focus on strengthening specific muscle groups, caveman training views the body as single unit therefore, use compound movements that build functional strength that simulates everyday activities. Unlike Crossfit programs, the caveman approach focuses on using odd objects in place of using traditional weights. They do this with the understanding that it takes years to master the Olympic lifts. This severe learning curve may inhibit progress as a person must now spend time training technique instead of improving strength and conditioning. Caveman workout will consist of a circuit comprised of 15 or more exercises that will be done for time or total reps. There is no rest in between exercises making this an extremely intense workout. Also unlike crossfit workouts, there are 3 different levels that cater to the fitness abilities ranging from the seasoned veteran to the absolute beginner. As you can see, both training philosophies have helped millions of individuals across the globe, but the approach of the caveman training will bring you to your absolute genetic potential while providing proper programming for everyone. If it was good enough for the caveman it is good enough for us. Get your Tough Spot On.
THE BRAZILIAN FLAG – BANDERIA DO BRASIL – ORDEM E PROGRESSO
The next time your better half calls you a caveman or cavewoman, take it as a compliment regarding your highly evolved eating habits. 70% of the calories we eat today come from refined sugars, flour and vegetable oils. We’re hard-wired as primates to find something that’s sweet. We’ve taken that sweet and put it together with fat and we call it a donut. The Paleo Diet has been steadily adopted by the athletes worldwide to help get them in touch with their inner Neanderthal by fasting for a day here and there and chasing grueling workouts with brontosaurus-size quantities of meat. The bottom line is the diet is not complicated. Eat the food that you are adapted to in your genetic niche, and you’ll be OK. So what does it take to go Captain Caveman? (Hint: it’s definitely not hoarding copious amounts of mastodon meat in a separate cold storage unit in Alaska) Do some hunting and gathering in the outside aisles of your grocery store and stock up on protein rich in Omega-3 fatty acids like salmon, and lean meats and fresh fruits and vegetables. You can skip the dairy and grains section of the outside aisles. They are a no-go in the Paleo Diet philosophy. “Humans never ate dairy products. Can you imagine trying to milk a wild animal? That only occurred about 10,000 years ago. Lastly, get sunlight. Homo sapiens are meant to be outside (My Fellow Michiganders know this), not cooped up in dimly lit offices hunched over computers choking down a bag of microwave popcorn for lunch. Remember like the T Shirt reads “Cavemen do it better”.
The flag of Italy (bandiera d’Italia), often referred to in Italian as il Tricolore
Taking care of your body needn’t be another arduous task on your daily roll call. Obtaining the body you want is more than exercise. It’s more than just eating right.It’s a mindset…a lifestyle of constant maintenance and learning. Armed with the right knowledge, tactics, tools, thought process,and determination, it really isn’t as hard as you think. Our mission at The Tough Spot Gym is to simplify the process by supplying the information you need to get the body you want and keep it that way. With that in mind Enjoy Primal Over-ride Teaser#3
500 M run with either a sand bag on either shoulder or bear hugged or a kettle bell
60 Chin ups
300 M farmers walk with dumbbell weights / kettle bell or farmers yolk
60 Weighted dips use a weight vest or a dumbbell between your thighs to add extra intensity
100 Push-ups real push up no knees on ground
60 Knees to elbow hanging from a pull bar
100 Sit ups not crunches
Send us times best time will be featured on our website Have Fun
The squat is a key functional movement that is essential to building strength and fitness and maintaining overall health. There are a lot of common misconceptions about the squat that are perpetuated by misinformed media outlets and health and fitness professionals. You may be familiar with many of these myths, such as, “Squats will damage your knees”, “You’re not supposed to squat beyond 90 degrees/parallel”, or “Squats are bad for your back”. First, it is important to understand that the full squat is a natural movement that is necessary for everyday life. The squat movement allows you to get up from a sitting position and also to pick up objects from the ground. If you’ve ever spent any time observing a young child, it becomes clear that the ability to squat correctly is something that humans are born with, but then forget in the process of becoming older and exchanging natural play for structured sports and activities.
To learn how to execute a proper squat, it is advisable that you first practice air squats, which are squats performed using only your bodyweight. Follow these steps for a proper squat:
1.) Stand with your feet shoulder-width apart. The toes should be turned out slightly at about a 15-30 degree angle. The head and spine should be in a neutral position, with the head lifted and ears over the shoulders, which are pulled back slightly.
2.) Begin the movement by pushing your hips down and back, as though you are going to sit down in a chair. Raise the arms and hands out and up as you squat down. For a challenge, the arms are raised alongside the ears as close as possible.
3.) As your hips go down and back, maintain the natural curve of your lumbar spine and keep your weight in the heels of the feet. Do not allow your weight to come forward onto the balls of your feet.
4.) Do not look down at the ground, but keep your head up and ears in line with the shoulders throughout the squat movement. Your gaze should be slightly above parallel at all times.
5.) Keep the torso elongated and the midsection tight as you descend. The knees should track over the insoles of the feet, but they should not move forward or roll outside of the feet.
6.) Go down beyond when the thigh is parallel to the ground. You’ve reached the full squat position when the hip fold is below the knee. The bottom of the squat should not be a resting position, but your hip flexors and core should be engaged.
7.) Use the glutes and hamstrings to rise from the squat, following the same route that you took on the way down. Do not shift forward or move the feet, but focus on putting pressure on the outside of the feet as you push up.
8.) At the top of the squat, stand tall with the hips and knees extended.
Be sure to include the squat regularly into your training routine for best results!
When you think of muscle you think of guys, but muscle matters for women too! Muscle = weight loss, All women should be looking to build a bit of muscle, both to look good and lose weight. If you have the basics of building muscle down but simply need a few more pointers to get you along your way, take a look at the following tips from Spotter Katy on advice for women who want to build muscle.
1. Push yourself. While you don’t want to workout too often, when you are working out, you want to make sure you cannot do one more repetition in a set because you are too exhausted. You want it to burn (this feeling is lactic acid stimulating muscle growth), leaving the next set harder to do.
2. With burn comes resistance, and with resistance comes stronger muscles and a more toned look.
3. Harness the big three exercises. The big three exercises when you build muscles include the deadlift, squatting, and the bench press. They should always be included in your workout plan in some fashion as they build strength.
4. Workout a few times a week. You should workout at a minimum of 3 times a week – that should provide more than enough exercise required by your body to build muscles. If you’re more advanced at lifting weights and have done it for a while, you have the ability to attempt maybe one or two more sessions a week – alternatively, if you’re new, start with 2 a week. If you haven’t got a workout, follow our site for workout ideas.
5. Keep it balanced, but limited. You want to focus on both cardiovascular workouts like running and biking while you try to build muscles. However, if you never want to do both extremes at once – for example, training to run a marathon while still lifting 5 times a week. It is great to mix cardio and strength training, but just don’t push each to the max at the same time.
6. Eat well (www.thepaleonurse.com). The importance of nutrition in the fitness equation cannot be overstated. Adopt a whole food, nutrient-dense diet that excludes all processed foods.
7. Measure body fat, not weight. If you are participating in a diet and weight loss regime and perform strength training, be sure to measure body fat – not your weight. If you’re actually gaining muscle, you will be gaining weight (pounds on the scale), even if you’re losing fat in other places on your body. Remember, weight does not equal size – it’s about how you look in the mirror, not how much you weigh!
8. Consume healthy carbohydrates. Instead of processed carbohydrates and grains, opt for starchy vegetables, such as sweet potatoes and squash. Include some fruit in your diet as well.
9. Consume protein before and after workouts. Consume about 10 to 20 grams of protein less than an hour before training to help increase the muscle-building effect of training.
10. Shoot for the stars, but it might take a while. It takes a long time to send a rocket shuttle into space and to complete a mission at NASA — this analogy applies to your weight building efforts. You need to make sure to set systematic, reasonable goals for your muscle building program that you can track, progress, and meet overtime. It also needs to be said that genetic plays a role in building muscles – if your body wasn’t designed for a large frame, it’ll be harder to achieve.
Spotters, the bottom line, however, is that if you keep training you will lose weight, and you will also gain muscle and strength. It’s time for the women to get in the gym and start training with weights! Girl Power all the way Spice up your life!
If you need any advice about training with weights or muscle building for women email us firstname.lastname@example.org and we will answer you.