This Cardio Hack Will Make Your Workouts More Effective

Whether you like to hear it or not, there is a place for low intensity cardio workouts in nearly everyone’s training program. When used correctly, low intensity cardio can be a great fat loss tool and an even better general health training method. Mixing several styles of cardio into your programming is usually a great way to cover all bases when it comes to health and performance.

Although it seems extremely easy to execute, there is one big habit that people can break to activate their full cardiovascular potential.

FIND OUT WHAT THE SECRET TO BETTER CARDIO IS HERE!

Create Your Own Workout Program In Less Than 10 Minutes

Whether you’re an athlete looking for a new training program, a coach with a full plate and no time to write your own program, or a newbie in the gym unsure of how you should train, I’ve got your back. When it comes to selecting a program, the number of options available can seem overwhelming. Here is a simple and effective way to create your own workout plan in under 10 minutes!

3 Ways to Make Any Exercise Harder Without Adding Weight

If you want to have a long, healthy lifetime of exercise, you have to learn the cardinal rule – You don’t have to lift heavier to achieve progress. If you want to make progress in a safe, effective way read the full text here!

4 Food Phrases That Don’t Mean Anything Anymore

With the growing awareness of how our eating habits impact our health, more people than ever are trying to improve their nutrition. While it is great to see health becoming more of a priority, it can be a challenge to separate fact from fiction, especially at the grocery store.

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Pushing Through Only the Heel is DEAD

I always say a mistake isn’t a bad thing unless you don’t learn from it. Well, today you’re going to learn from MY mistake. I’ll take one for the team on this one.

Long story, short: Today, I shattered my big toe by dropping a barbell on it. I mean, it’s awful. I can’t put much weight on it, it’s completely bruised up, swollen and I would love to upload a picture of that so you could see how crazy it looks, but my feet are hideous so I’ll pass. Trust me.

I’ll live. I once got my foot (same foot) crushed by a 1999 Honda Civic, so compared to that this is basically nothing. The bright side is that this is going to be a teaching moment, and a very timely one.

Today, I’d like to teach you my thoughts on foot position during popular exercises like back squats, split squats, deadlifts, etc. This is something I picked up a while back from a coach named Mike Robertson. I added it into my training, my clients training and tried to make adjustments to make it even more successful during exercise.

I’d like to start off by saying that the concept of pushing through only your heels on an most lower body lifts is dead. It’s faulty, it doesn’t work and it might even make you weaker – in my opinion.

You do still need to feel the heel, though, along with two other regions of the foot – the first and fifth metatarsal heads. In other words, you need to maintain ground contact and exert force through the heel, the padding just under your big toe and the padding just under your pinky toe. Think of that as a triangle of force, with 33.333333333333333333333333333333333% (haha or one-third) of your “push” coming from each of those areas.

foot

Recently, I’ve been getting a lot of questions about foot position after posting some Instagram split squat videos. So this is actually great timing.

You may have heard me tell you to find your heel, grip the ground or push your foot through the floor when you’re squatting, lunging or any other exercise. Those are just simple ways to help you put your foot in the right position based on what I see. It’s very important know that you need to use your whole foot when exercising, not just the heel like many people may believe.

Why?

If you put all the weight in your heels, you’re shifting your center of gravity. Let’s say you’re squatting and you overload the heels. You’re going to lose some ground connection in the upper half of your foot. You may not feel that happening, but it is. Worst case, your toed lift up from the ground and you fall backwards! On the fly (you won’t notice this either), your body is going to adapt because the human body is amazing. More than likely, you’re going to excessively arch your lower back, tip your pelvis forward and cause detriment to the activation and/or mobility of your entire lower body.

Another huge reason something called proprioception, which is basically your ability to sense your body positioning and movement. Your feet are your first contact with the ground. If you aren’t gripping that floor with your entire foot, you lose the ability to sense where you are at any point in a given movement. This affects strength, power, speed, mechanics, posture, balance – everything.

I’ve done this so many times. Everyone has. Eventually, you will feel the accumulation of that poor movement pattern and I don’t want that for you! But when you nail the right foot position, and a lot of my clients naturally nail it, you’ll feel ten times stronger. Seriously. I have legitimately seen people make drastic improvements in 30 seconds just by changing this one small detail.

So, to wrap it up; My toe being broken is actually really sad for me. It’s going to limit my lower body workouts a lot for the time being! But on a good note, I got to share some thoughts with you guys and hopefully help out anyone who may have been making this mistake. Continue to lift with the exact same form you do on everything, but implement this one tip and I guarantee the movement will be easier to achieve based on your foot position.

The Fishers 500 Sale!

In celebration of the 100th running of the Indianapolis 500, we’re having the Fishers 500 sale! Check the details below!

Sale Dates

May 22 – May 31 ONLY

Sale Details

We will credit your account with $100 to spend on training services for every $500 you spend on personal or group training.

Possible Options

Here are a few packages that would qualify you for this $100 bonus!

1.) Purchase ANY 1:1 personal training package at non-member pricing.

2.) Purchase ANY 1:1 personal training package of 24+ sessions at member pricing.

3.) Subscribe to our Stage 3 or Stage 4 All-Inclusive deals.

4.) Team up with a friend, family member or another member of the gym to put together a group training package of $500+

fishers500sale

 

3 Grip Mistakes Undermining Your Bench Press, Deadlift and Lat Pulldowns

The stronger the grip, the stronger the man (or woman). Grip strength is one of the most overlooked aspects of training, yet it’s far more more important than people realize. Numerous studies have found that grip strength is a powerful indicator of one’s overall health. And several top strength and conditioning coaches use grip tests to analyze an athlete’s recovery speed when coming back from an injury.

When you are lifting, your grip can enhance—or ruin—your ability to perform an exercise. Slight tweaks to the positioning of your hand, wrist angle or thumb can dramatically affect your movement during an exercise, and the weight you can use during it.

In my own training, I’ve see a lot of exercise grip mistakes, but three seem the most common. The good news is that they are all pretty easy to fix, and that correcting them will pay huge dividends. Don’t let your own hands be the thing that holds you back. Fix these three issues today.

5 Weird Health Foods That Will Improve Your Performance

Are you staying up to date on the latest health food trends? There really aren’t any “new” foods, but plenty are “new to us.” For instance, kale, Greek yogurt and chia are ancient foods that have become trendy. They went from superfood status to packaged items like cheesy nacho kale chips, sugar-laden Greek yogurt with lots of flavor options and chocolate chunk Oreo chia pudding. Not cool and definitely not healthy.

Below are five health foods that will help you up your game—and have yet to be drenched in sugar and salt and parked in the snack food aisle.

Protein Bar or Candy Bar: Can you tell which is which?

Most protein bars are not good for you. In fact, most protein bars are just candy bars with one or two ingredients, like Whey Protein, added to increase the protein protein content.

With that being said, if you took the ingredients of a protein bar and compared them to the ingredients of a candy bar with added protein, would you be able to tell the difference? Try this 5-question quiz below and see if you can see the difference!

Vote for us for “Best Gym in Indy”

We need your vote! The Indy A-List voting for Best Gym in Indianapolis opened last week and we’re trying to become #1! Please take 2 minutes to cast your vote with a review here!