Proper Pushup Form - Eights & Weights Video

Another day, another video :) I promised I would make a few more videos showing the proper form for popular exercises because the last few ones I did got a lot of positive feedback.

Today, it's the dreaded pushup. Most people that start a fitness regimen don't start being able to do multiple pushups, and definitely don't start being able to do it absolutely right. But the pushup is one of the best exercises out there because it works so many muscle groups (they call these types of exercises "Compound exercises") - the arms, shoulders, upper back, and core. Not only does it work many muscle groups, it also helps you to gauge how far you've come from when you started working out.

So here are some key tips:

• Lower yourself as close to the ground as possible without compromising your form. Even if you don't get too far down, you are still working out.

• Use your abs to hold your body up for a core workout.

• Do not sag your butt down or raise your butt up. Try to keep your body straight.

There you have it! And a video to help you out! I would love your feedback on the videos so I can give you more tips that help you. I know the quality of the one below is not that great, but we'll continue to work on that. While you are checking the video out, check out our other exercise videos on our Eights and Weights Youtube channel.

Cheers Eights & Weights!

Top 10 Fit Vacations

by Jeremy Berger, Published July 22, 2012 on AskMen.com

For a number of reasons, vacations in which you get plastered in Las Vegas or eat your way through Paris are on the outs. We don't have time to come back and recover before hitting the bricks again. 

At the same time, there's something about continuing our regular exercise regimen while we're away that seems doltish. The alternative? A vacation that leaves your more fit than when you left. Here are 10 of them to get you started.

10. Spa Trip

A spa vacation may not sound like something that would lead to stories you can regale your buddies with when you return, and here's the thing: It's really not. Still, there are a lot of guy-oriented spas (or at least programs for guys) in really cool destinations that are well worth a trip. The benefit is that you'll get massages and skin treatments to fix a bit of the damage you inflict on your body sitting at a desk day in and day out. Even the Hard Rock Hotel in Las Vegas has a spa designed for guys, which either means spas are gnarly or we've all gotten a little soft.

9. Yoga Retreat

We're arrived at a point where making fun of yoga actually isn’t fun. Elite athletes do it, beautiful women do it, and the health benefits are clear: increased strength, balance and better posture, flexibility and mental focus. That doesn't mean you've earned the right to wear yoga pants or ever mention “sun salutations” in a public setting. Also, a "Yogi" should only refer to a certain famous New York Yankee Hall of Famer -- and don’t forget it.

8. Fly Fishing

In the classic novella (and even better movie) A River Runs Through It, Norman Maclean says, “In my family, there was no real difference between religion and fly fishing.” It's not our game to send a guy on a religious pilgrimage, but we do recommend setting out for a contemplative vacation with nothing but a few buddies, the fish, and the man upstairs. It's the ideal combination of sport and philosophy, one that's been legitimized by legends like Ernest Hemingway.

7. Kayak Tour
You remember the crew team in college: ripped, Nordic-looking guys all over six-feet tall. We can't help you with the height or ethnic origin thing, but kayaking for a week or two will add some definition to your upper body. It's a versatile sport with sessions ranging from navigating through extreme white-water rapids to more mellow cruises along rivers and coasts -- suitable for the adrenaline-minded or the low-key traveler alike.

6.  Boot Camp
We're talking about fitness boot camp here, a practical option for people looking to lose weight in a hurry. The combination of running with interval training and weights will get you ripped and encourage working a more serious exercise regimen into your daily routine. Plus, there's the added benefit of being with a group, which works well for people who need a little extra encouragement. The other option is actual military recruit training. It's not a vacation, but you'll definitely get fit.

5. Cycling
We’ve suggested biking to work instead of driving, and now we’re getting behind the sport as the ideal way to go on vacation and come back in better shape. The options are extensive: Elite cyclists can sign up for races around the world on some of the same tracks that pros ride, while more casual riders can bum around Bordeaux with a glass of red in hand.

Cycling is also something you’ll be able to do when you’re older and other sports like running and rock climbing become more taxing on your body. Let’s be honest, nobody stays in shape by playing golf alone.

4.  Camping
There are gradations of camping. Certainly, driving to a campsite and sleeping in a trailer fits in this category somewhere, but what we're talking about is a week-long grueling excursion into the mountains with supplies and shelter on your back. By the time you pack in food, gear and a tent, you'll be hauling about 40 pounds, which at the rate of over 10 miles per day, will add up to a significant workout -- not to mention the health benefits of being away from email and television for a week.

3. Surf Camp
Like the other vacations at the top of our list, surfing trips offer physical challenges that, at their best, can also bring some sense of existential clarity -- at least for a week or two. Physically, paddling, springing up and balancing amount to a complete workout, not to mention the mental-health benefits of hanging out in the ocean and on the beach with women in bikinis. We're pretty sure there's a study to support that.

 
2. Rock Climbing
Rock climbing ranks high on the list of fit vacations because it's one of the ultimate tests of mental and physical grit. It requires strength, creativity, concentration, and the ability to overcome some pretty basic human fears (like falling to your death). More experienced climbers with their own gear will likely plan out their own routes and trips, but there are also plenty of guided options for beginners climbing on both rocks and ice.

1. Outdoor Leadership
The best vacation for our buck is one that combines a physical challenge and self-improvement with adventure (the sum of which equals fun… sometimes). Outdoor leadership and survival skills courses tap into our desire to be self-sufficient, skills that have largely been replaced by technology in our highly connected, overly comfortable lives. Spending a vacation (or longer) learning about mountaineering, wilderness medicine or caving will leave you more physically and mentally fit than the average beach vacation will.

Read more at AskMen.com

Cheers Eights & Weights!

Photo credit: Lifefitness.com, Popoq.com, Suncadiarestort.com

Can you Make Vegetables Unhealthy?

People always say to me "But I eat my greens and I'm not losing weight!". But the way we eat our vegetables has just as much to do with the fact that we eat vegetables. In fact, when a lot of our mothers said eat your greens, they weren't necessarily eating them the right way either.

Deep fry errthang?

(That was my attempt at a southern slur) So if you've ever been to a street fair where they served fried Oreos and fried butter (I prefer not to think about it), you know that you can technically cover anything in batter and fry it. Indians can also testify that because a cauliflower is supposed to be good for you, a lot of people think if you fry it and make it into a fritter, it is still good for you. No no no. Fried foods are full of oil and whatever processed batter you used as a coating, which can add hundreds of calories to a simple piece of broccoli. Plus, you kill the great nutrients that the vegetable initially had. Vegetables are best uncooked or as close to uncooked as possible.

Butter is healthy, right?

Uhhhhhhh... I think you know the answer to this one. If deep frying is bad, butter is probably not the best additive for your veggies as well. This means you might have to find a new way to cook those Brussels sprouts if you are trying to stay healthy. Although Paula Dean begs to differ, there are other ways to make your veggies tasty without adding tons of calories from butter.

Where are the greens? 

So you started with green beans, added some ham to "give it some flavor", added some potatoes and curry to give it color, and before you know what, the veggies are overcooked and lost in the whole dish. Try to make your vegetable a side dish on its own, or make it the center of the meal. Hiding it or pushing it to the background usually leads to overcooking, less veggies, and more everything else.

Can I dunk it in cheese?

Ever bought one of those party trays for a football game at your friend's house in an attempt to be the healthy one? And then you opened the pack and realized that the blue cheese dip that came with it was just screaming your name? Or have you ever bought a salad, thought you were being so good, and then when they asked what dressing you wanted, you picked the creamiest thing on the menu? Yes, that's how they get us :( Kudos for trying to eat your veggies raw, but sometimes, the dressing we choose could nullify our efforts. Skip the cheese and go for the vinaigrette or just a dash - and I do mean a dash - of olive oil.

Oh, that's not a veggie?

No, corn is not a veggie. Neither are potatoes nor plantains. Some things are usually served as side dishes and we begin to assume they fall into the vegetable food group, but they don't. Look for leafy foods, sprouts, flowers, peppers, that sort of thing. And when in doubt, Google is your friend :)

Cheers Eights & Weights!

Photo credit: Thekitchn.com

Have you Heard of Daily Burn?

You know how you always complain about having to do the same exercise videos over and over? Or how traveling is hard because it gets you off your workout schedule? Well, there is a tool that might be able to help.

DailyBurn is a website that provides all information and videos for you to carry with you as you travel. So you have no excuse for not exercising or eating right wherever you go. How does it work? You pay $10/month (or $60 for the whole year - available till July 30th only), enter your goals, and you get personalized meal plans, unlimited fitness videos, and a community to draw from. Plus, just like websites like MyFitnessPal and SparkPeople, you can also check the calorie content of food you eat, and build your own daily consumption tracker.

I looked at their fitness video collection, and it is pretty good. They have everything from kickboxing to yoga to sports conditioning. I suggest trying it out for a month to see if you like it. If you travel a lot, this really is a great option because not only can you carry it around on your laptop, but they have apps too!

Take a look at their ads here with some of the highlights from their training videos.

Cheers Eights & Weights!

Eights & Weights Challenge: Squat Jump Tucks

It is summer, and we do like to work hard and fast to get our bodies in shape. So I thought I should challenge you to try another difficult exercise this week: The Squat Jump Tuck.

If you have knee troubles, you should respect your injury and probably not try these. If you don't, give it a shot and see how many you can do. This exercise is both cardio and strength working your butt, abs, thighs, and your legs. It works your abs because you are using your abs to lift your legs, not your upper body.

Alright, here it is. Images speak louder than words.

1. Start in a squat

2. Jump  with the power coming from your abs. As you jump, lift your legs up in the air keeping your upper body up, and tap your knees to your open palms. So it is like you're raising your lower body to meet your upper body.

3. Jump back down into a squat and repeat.

I can't get over the second image. I look like I'm literally on the wall behind me :) Let me know how it goes. 

Cheers Eights & Weights!

Train Like an Olympian: Running

So we talked about swimmers, but you know that the Olympics would never be complete without the runners (Or is that the voice in my head trying to make me feel good?). Runners are usually fit, both mentally and physically, because it takes a great deal of "Yes, I can" to achieve running goals. I mean, of course most people don't start by being able to complete 26 miles or being able to do in in 2 and a half hours (sick!).

The difference between training as a runner versus a lot of other sports is that different distances require different types of training. A short distance sprinter has very different goals than a long distance runner. Short distance races tend to be less about the distance because most people, apart from folks with physical limitations, can run short distances. So the goal is more centered around building enough strength to propel yourself forward faster than your competition.

With long distance runners, the first goal is the ability to cover the desired distance, and then once that is achieved, speed comes into play. but there is no use thinking of how fast if you haven't built the endurance to run for a few hours straight. 

However, every individual runner is also different. Some runners have found it works best to push hard for a couple of days back to back and then take a couple of days off. Other runners switch between running intensely one day and taking it easy the next. Whichever way you choose, it is still a climb and runners must set short term and long term goals. For example, if you want to run 10 miles in 4 months, that is your long term goal. Your short term goal to get there may be the weekly distance increases. 

Runners still have to build strength though, especially in their legs. And so running in itself is not all runners do. Strength training also helps to reduce some of the impact of running on the joints (knees and ankles), and strengthen the lower back to keep the posture and reduce the energy wasted in holding the body up. Exercises like squats, deadlifts, and lunges for your legs, and of course the superman for your lower back are really popular among runners.

Olympic runner Allyson Felix adds that besides training, some of the following are important:

Music: Yay! Someone agrees with me. Music is pretty important to keep you motivated because it affects our emotions more than we think.

Comfort: You are performing a repetitive motion and so it is easy to lose focus. If you are not physically comfortable, you start thinking about what you are wearing, how your contacts are getting dry, etc.

Let me also add that your diet is very important with any sport. First off, you need to stay hydrated as you run because you lose a lot of water. However, because you sweat a lot (especially for long distance runners), it is important to keep your iron levels stable. This means getting in a lot of green vegetables and beans. Carbs are also more important for runners than protein to keep your energy levels high. Slow-releasing energy can be gotten from whole grain carbs. Lastly, you do need some protein as well to repair your muscles after you consistently break them down, and I would suggest getting this protein from beans and lean beef (kill two birds with one stone with the protein and iron).

I love talking about running as you can tell, so if you have any questions, let me know and I'd be sure to answer :)

Cheers Eights & Weights!

Photo credit: Voanews.com

Plyometrics: Ski Jumps

So maybe it's the Insanity workout I've been doing, but I suddenly realized ski jumps are hard! In natural fashion, when I find a difficult exercise, I like to share with you guys :)

We have talked about some plyometric exercises in the past, and the basis behind this type of workout. Basically, the concept is to do cardio, but do it with power so you're both burning fat and building muscle. The ski jump is one of these types of exercises. It is really good for your butt, your legs, and even your abs because you use them to keep yourself up. 

So how does it work? If you've ever seen someone ski, it is that simple. You keep your upper body straight and your knees together as you squat and then jump from side to side. So stand, jump to the left into a squat, stand, and then jump to the right into a squat. As you squat, your arms should be swinging back like you're holding ski rods. Keep your abs tight and spring from your heels, not your upper body.

To make sure you are getting enough power as you jump from side to side, you may put an item in-between like in the picture above. It makes you work harder when you have something to focus on. That isn't a real ski jump, but I wanted to demonstrate the towel that she jumps over.

Was that confusing? I figured so I got you a video :) Watch and enjoy, incorporate into your workouts to build that beautiful bum, and then let me know how it goes.

Cheers Eights & Weights!

Photo credit: kcapture.wordpress.com