Beast Athletics Fitness Blog
For Immediate Release
Contact: Tuck Taylor at 727-225-0048 or firstname.lastname@example.org
Come help us make history at the Tampa Bay area’s first ever REGGAE themed 5k! This one of a kind race will be held in Clearwater, FL on March 25, 2017 starting at 7am at Beast Athletics . Runners, walkers, and families are all welcome. Early Bird registration is available for $22 until March 7th and will include the official Rasta Run t-shirt. Late registration will be $30. Go to www.rastarun5k.eventbrite.com to register. Prior to the start of the race a yoga in dub session will be led by yoga instructor, Melodie Moreno. At the conclusion of the race, there will be a reggae themed after party that will feature live music by Badda Skat Band, a reggaerobics session led by Angela Vallee and a meditation seminar sponsored by Uncommon Shamans. Participants can also take advantage of some of our local vendors that will be offering discounts on their products and services.
A portion of the proceeds from the Rasta Run 5k will be donated to the Florida Sheriff’s Youth Ranches. Come absorb the positive vibes and enjoy the sweet irie tunes of conscious music while helping support a great organization.
About the Sheriff’s Youth Ranch:
The Sheriff’s Youth Ranch is a network of residential campuses that work with at-risk youth to help improve their lives. This amazing organization has helped more than 136,000 children and families in Florida! Learn more about them at www.youthranches.org.
About Beast Athletics:
Beast Athletics, located at 22043 US HWY 19 N. in Clearwater , FL is the Bay Area’s Leading Authority in Sports Performance and Body Transformations. Over the past 8 years , Beast Athletics has worked with 130+ Divison 1 and Division 2 athletes and 30+ Professional athletes. Beast Athletics’s holistic approach emphasizes the importance of the whole being and the interrelatedness of its parts. This approach to health is multi-faceted and mindful of the consequences of one’s daily habits and actions. Beast Athletics is also a results based company that offers a variety of fitness classes as well as diet and nutrition counseling. For more information on Beast Athletics, please visit our website at : www.beastathletics.com
Our new Rx programming ensures significant results to take us all to the next level. Now more than ever it’s important to take advantage of the physiological responses and gains you will receive in the next nine weeks. Proper supplementation will ensure that you are receiving the correct nutrients to optimize performance levels and aid in the recovery process. Nutrition & Wellness Coach Chuck Bee has put together his list of the top 9 supplements to optimize performance.
|1. Fish Oil||Anti-inflammatory|
|2. Ten Institute Hydrocell (HCE)||Hydration|
|3. Ten Institute AGF/TGF||Recovery & Growth|
|5. Glucosamine||Joint lubrication|
|7. Ten Institute RPM||Recovery & Sleep Aid|
|8. Ten Institute PME||Energy|
For surefire results, thorough personalized meal plans are available starting at $50.
We all want a nice booty, right?
Incorporate the following best backside exercises in your regular strength routine and you’ll burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism.
1. Kettlebell Swings
Kettlebell swings combine strength and cardio training to redefine your backside. In addition to toning your glutes and hip flexors, you’ll work your core, and cardiovascular system (an all-in-one exercise). Stand with your legs shoulder width apart. Place the kettlebell about one foot in front of you. Push your hips backward, with a slight bend in the knee (shins almost vertical) and reach forward, placing both hands on the kettlebell. From your “hike position” (hips pushed backward, back flat, and chest out) hike the kettlebell behind you, with a purpose (don’t let go).Drive your hips forward, while contracting your glutes and tucking your tailbone under, to swing the kettlebell (always above the knees) until you are standing at “attention” with your hands about chest height.
Important Tips: Always make sure to keep your abs tight (this will keep your lower back protected.) Keep your neck in line with the rest of your spine. Always drive the swing with your hips and NOT your arms. If the bell ever gets too far out in front of you, never reach for it- just let it drop!
Lunges are a workout staple that will firm your butt and tone your legs. Start with your feet hip width apart then step forward with one leg. Keeping your abs tight, chest high, and spine straight, sink down into the move until your front thigh is parallel to the floor and your back knee is almost touching the ground. Concentrate on squeezing your glutes as you push through your front heel back to the starting position. Important tip: don’t let your moving knee extend past your toes.
3. Step Ups
This is a great exercise for your butt as well as your quads and calves. Step ups also increase your heart rate so you’ll get the extra benefit of fat-blasting cardio. Stand with your right foot firmly planted on a step or a bench, your left foot on the floor. Push down through your right heel to straighten and stand on your right leg, squeezing your glutes at the top of the movement. At the same time, pull your left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your left leg back to the ground, then step your right foot down. Alternate legs to make one rep.
4. Hip Extensions
Like lunges, hip extensions can be performed anywhere and without equipment. The key to this movement is positioning your weight so that your butt does the brunt of the work, not your legs. On your hands and knees, you’ll focus the main effort in your glutes and lower back without involving your hamstrings. Tighten your core and squeeze your butt to lift one leg toward the ceiling, keeping the 90 degree bend and flexing your foot so you’re reaching with your heel as you raise your thigh in line with your spine. Keep the movement slow and controlled to the top and then back down again.
5. One-Legged Deadlifts
One-legged deadlifts do triple duty, activating your muscles for a highly effective toning session that works your butt, hamstrings, and lower back. Holding a kettlebell/dumbbell in each hand, stand with your feet hip width apart, knees soft. Keeping your weight firmly on your left leg, lean forward from your hips, reaching the dumbbells toward your left foot and raising your right leg out behind you. Remember to keep your core tight and not round your back. Now stand straight, squeezing your glutes as you come back to start. Do a full series of reps before switching to your right leg for the second half of the set.
Are you ready lose 15-25lbs? Mention this article and get an exclusive deal on my BEAST TRANSFORMATION PROGRAM!!!
Committed to Your Health & Fitness,
Tuck Taylor, President
1. Stop Using Weight Machines!
Weight machines are sexy, sleek, shiny, and smooth. Perhaps that is why gym owners and lazy personal trainers have fallen head over heels in love with them.
Gym owners pack their gyms with these eye catching devices so that they could get more people into their gyms without having a large amount of trainers on staff. Those gym goers who do utilize personal training services often get a highly paid escort who walks them from machine to machine and adjusts the setting for them. Do you know how to spot a good trainer? One who never takes their clients to the weight machines!
Without getting too biological on you, your muscles do not work in isolation – they work in a chain of movement. The most evil of machines, the leg extension machine, is a prime example – it is just not a natural movement. It has absolutely nothing to do with how our legs are used in everyday life – for walking, climbing, and descending.
Don’t get me wrong – machines do have their place in the fitness world. However, they are most beneficial to two populations – bodybuilders who are looking to correct a deficiency or weak point, and physical therapy patients who are trying to rebuild strength and regain range of motion. They are not meant for people looking to lose fat!
People looking to lose fat need to utilize free weights, body weight exercises, and various other equipment like medicine balls, resistance bands, and balance trainers – essentially training movements not specific muscles.
2. Stop Using the Handles on Cardio Machines!
It cracks me up every time I see someone who is using a treadmill and is holding on to the bar in front of them for dear life with a white-knuckled grip. Maybe you’ve seen the people who are draped all over the stairmaster or stepmill with their arms, and their heads facing down while their back is unnaturally curved. There are even those who hold on to the siderails on the stepmills or elliptical machines and push up with their arms (or my all time favorites are the people who contort their arms so that their wrists are facing forward!)
What do these people all have in common? They are wasting their time! Bars are meant for balance only – not as a crutch to use when the going gets tough during exercise. When you walk or run outside, do you have anything to hold on to? Unless you run while pushing a shopping cart (very odd!) or stroller (if you must), let go of the handles. You’ll expend more energy and use more muscle, thus getting a more efficient and effective workout.
I know what you’re thinking – “What about the elliptical machines with the handles that pump back and forth? Don’t I get more of a calorie burn from them?” In short, no. Pumping your arms back and forth without touching the handles will of be far more benefit to burning fat.
3. Never Workout Without Recording Your Results as You Go!
Whether you use a good old fashioned paper and pencil, or a tricked-out PDA, keep track of your workouts EVERY TIME you go to the gym.
Every time in the gym, you should be focused on doing a little bit more than you did the last time – a Kaizen approach to fitness. Let’s say you did 3 sets of 5 chin-ups in your last workout – you should strive for 3 sets of 6 chin-ups next time out. If you fail, that’s ok – the quality of your workouts will be affected by many variables like nutrition, amount of sleep, outside stress, etc. Even if you did one set of 6 chin-ups followed by two more sets of 5, you’ve bested your personal record. And how would you know that? Because you were keeping track!
I have detailed workout journals that span years. Not only do I note the sets, reps, time, etc. but also any other notes that would have come into play (e.g., “gym crowded – forced me to substitute Exercise X for Exercise Y; poor sleep the night before; feeling nauseous). This helps you to put some context around your performance. Your solution does not need to be fancy – a notebook is fine, though there are software packages you can use. No matter what you choose, make sure you utilize it every time you work out!
4. Never Workout Without Music!
Did you ever pay attention to the soundtrack of your favorite TV show or movie? Did you every wonder why certain songs were playing at certain times? Music evokes emotion, and emotion can carry you through even the toughest of workouts. I’ve had workouts totally come apart when the battery died on my iPod Touch!
Several studies have been conducted to show the effect of music on workouts. One study showed that upbeat, hard-driving music can increase your strength and intensity, while another study revealed that music has been shown to increase pain tolerance during a workout.
Putting on a pair of headphones also helps you to block out all of the distractions that loom at the gym (as previously noted). Sometimes, just hearing the opening beat of some of the tunes on my iPod gets me revved up – especially since I workout first thing in the morning (more on this in future issues of the newsletter).
Some of my favorite tunes on my workout list include a variety of genres:
- “Did it On Em”- Niki Minaj
- “ Sky Is The Limit”- Lil Wayne
- “I Told The Storm”- Greg ‘O Quinn & Joyful Noize
- “Through The Wire”- Kanye West
- “Hustle Hard (Remix)”- Ace Hood, Rick Ross, Lil Wayne
Make your own workout mix and get moving!
5. Stop Socializing at the Gym!
Every gym has one – I call him “the Mayor”. He’s the one who knows everyone and feels the need to come over and talk about just about anything. He’ll do his very uninspired set on one of the weight machines, often grunting loudly or distorting his face to get further attention, and when he finishes says “Whew!” loudly to no one in particular. The poor soul who acknowledges him will then be subjected to a 10-minute discussion on the economy, the presidential race, the stock market, or whatever strikes his fancy. He may even horse around with the personal trainers, who are now not watching their clients as they perform their sets.
You should avoid the Mayor at all costs – he will derail your fat loss efforts in an instant! In fact, you should avoid all interaction during your workout, with the exception of asking someone if they are using a particular weight or rack. If you’re following my advice above and working out to music, this is really easy to accomplish – just turn up your tunes and tune out the others.
6. Never Workout Without Consuming Protein Afterwards (and Sometimes Before)
I train first thing in the morning, so sometimes I drink a protein shake prior to heading to the gym, sometimes I don’t. There is a lot of debate over working out in a fasted state that I won’t get into here. Suffice it to say that consuming protein before your workout has been shown in research to increase muscle mass and decrease body fat, so it is a good idea to have a protein shake before a workout, especially if you’ll be working out later in the day.
You should always consume protein after a workout, preferably a protein shake made from whey protein isolate. I will go into much greater detail in subsequent newsletters about reliable brands, tasty recipes, etc. How much protein? Take your current body weight and divide by 5.5 – that is how many grams of protein should be in your post-workout shake. What about carbs? The conventional wisdom says that the number of grams of carbs in the post-workout shake should equal the number of grams of protein. BUT…what I have found through my research and practice is that post-workout shakes are more effective for fat loss if they are kept low in carbs. One of the aspects of protein consumption that will be covered later is exactly how many grams should be consumed in a day, and questions about safety concerns from ingesting large amounts of protein.
7. Stop Stretching Before Your Workout
Do you know how many people walk into the gym from the street and immediately start to stretch? Do you know how counter-productive this is?
First, there are two kinds of stretches – static and dynamic. An example of static is when you throw your leg up on a parallel bar or rack and bend at the waist until you feel a slight pull, then hold for a period of time. Static stretching before workouts is a very bad idea. Static stretching forces the muscle to relax, this making it weaker. When a muscle is weaker than its counterpart (for example if your hamstrings on the backs of your leg are weaker than your quadriceps in the front of your leg) it causes an imbalance that could lead to strains, tears and pulls.
Dynamic stretching is the way to go to get loose before your workout. We’ll cover this in greater detail in the future. For now, save your static stretching for any time other than before your workout.