Strength is a matter of the made-up mind.  – John Beecher

 

Strength in any form is a function of your thoughts.  In fact I will take it a step further.  Strength, whether physical, emotional or other is a posture you take, which is supported by your faith and relationships.

Any individual can build big muscles, the process for that is settled science.  I know many people in the gym who have massive muscles who are truly weak, empty and vulnerable inside.    I contend that true strength is obtained when we develop our physical, emotional and spiritual strength from the inside out. 

In my audio series “Strength Without Massive Muscle”, I talk about building strength, click here to listen…

This page is dedicated to providing you with video examples of how to perform basic movement patterns.  All human movement is made up of 6 movement patterns.  They are pushing, pulling, rotating, bending/extending, squatting and single leg movements.  The movements on this page are all combination or derivatives of the above mentioned sick basic movements.  When done properly these movements help to balance the body and improve it’s form.  Once you improve your form then your function will also improve.  Please understand that if you can’t perform the movements on this page properly, or experience pain while doing them then they are not right for you.  As such, by posting these exercises I am not suggesting that you should be performing these exercises to help achieve your fitness goal.  I am simply providing you a video representation of how to best perform them.

Each exercise on this page is categorized by movement pattern.  Then specifically identified by title on each of the screens below.  To the specific exercise simply click on the exercise you would like to view:

Core Exercises

 

 

 

 

 

 

 

 

Chest Exercises

 

 

 

 

 

 

 

Upper Back and Lat Exercises

 

 

 

 

 

 

 

Tricep Exercises

 

 

 

 

 

 

 

 

Bicep Exercises

 

 

 

 

 

 

 

 

Leg Exercises

 

 

 

 

 

 

 

 

Static Stretches

 

Healthcare and Exercise

 

Up until now I have made 5 segments, of my interview on Healthcare and Exercise.  There is still about 45 minutes of this interview left to share.  The thing is I am not going to share it with everyone.

If you would like access to the entire interview series I am making it available in my Free Fitness Updates.  So be sure to enter you name and email address so that you can access to the rest of the interview upon it’s release.  I anticipate releasing it over the next few weeks.

I hope this helps!

Jason

 

Fat (definition): one of the three main classes of foods and a source of energy in the body.  Fats help the body use some vitamins and keep the skin healthy.  They also serve as energy stores for the body.  In food, there are two types of fats, saturated and unsaturated (NASM, 2008).

Fat (function): serve as an energy source and facilitate the use of vitamins by the body. They also provide satiety and warmth for the body (NASM, 2008).

 

Protein (definition): Amino Acids linked by peptide bonds, which consist of carbon, hydrogen, nitrogen, oxygen and usually sulfur and that have several essential biological bonds (NASM, 2008).

Protein (function): build and repair body tissue and structure, synthesis of hormones, enzymes and peptides and serve as a secondary energy source (NASM, 2008).

I am always looking for new ways to provide you with the best nutrition and fitness training information. Since the introduction of this site I have predominantly utilized video to share what I have had to say with you. While video is a powerful form of media I wanted to provide you with other forms of media to choose from.

What I have decided to do is create audio podcasts series that will be displayed in individual blogs like this one and on the new page I just added titled “Audio”. Just as exciting is that I have also decided to make these audio podcast available for download, for free at the itunes store. Now you will be able to download these podcasts to you computer, CD or even you ipod to listen to anywhere at your leisure.

Strength Without Massive Muscles

 

 

Exercise, Healthcare, Policiticians and Nutrition:

 

Enabling Better Family Health Through Nutrition and Exercise:

 

What are your family’s stated Priorities?

 

 

Are proper Nutrition and Exercise a family priority?

 

Have you ever sat down with your husband and wife and discussed your family agenda?  Have you ever taken the time to consider your family’s course?  Even further, what activities are you building into your life and your children’s lives that support your family’s priorities? 

Family’s need structure and priority.  Family’s need to have a written list of objectives and daily activities that support these objectives.  When you manage your family activities this way it provides a sense of purpose and clarity for you entire family.  Without planning this way you allow outside forces to determine your family’s identity.

Where does proper nutrition and exercise fit in your family objectives and daily activities?  I believe it should be somewhere near the top the lists.  In fact I believe that it is as essential learning reading, math, science and language.

If you have not set down with your husband and wife to create a set of written family objectives and activities I suggest you do so today.  I would also include your children in this process.  Following this planning process you must take action.  You must act on what you have identified as the most important objectives for your family.  Otherwise you have wasted your time and created confusion for your family.

I have a resource I would like to suggest for you and your family.  It is a book titled “How To Eat Move and Be Healthy“.  It is written by Paul Chek, a world renowned Holistic Health Practitioner.  It is a great place for family’t to start their Nutrition and Exercise learning.  You can actually read the first chapter for free by visiting the following site:

 

www.eatmoveandbehealthy.com/

 

I hope this helps!

Jason Chiero, CPT

Nutrition Starts With Giving Your Body What It Needs

The absolute most important consideration in setting on the best meal plan for you is your individual Metabolic Typing.  This is critically important since we are all entirely unique individuals.  Therefore there is no such thing as a “one size fits all diet”.  The particular diet that works for you will not necesarily work for your best friend. 

This is true becasue your body’s nutritional requirements are determined by particular characteristic unique to you such as genetics, culture, climate and many others.  The word “nutrient” simply describes elements that your body needs to function efficiently.  Macronutrients are simply nutrients that you need a lot of.  They include carbohydrates, fats and protein.  Micronutrients are often referred to as vitamins and minerals.  They include things like sodium, iron, vitamin B, and so on. 

The best place to start in trying to sift you way through all of the “diet” related information available today is with your macronutrients.  The best diet for you is one that provides you with the correct percentages of Carbohydrates, Fats and Proteins. 

 

Carbohydrates are one of you body’s 3 Macrocutrients.  Dispite Fad Diets and some popular belief,  they are absulutely a mandatory part of everyone’s diet.  When learning about and teaching nutrition it makes sense to start with the definition and funtions of the Macronutrients.  For more click to view video…

Protein dispite popular believe simply eating more protein will not lead you more muscle mass.  In fact too much protein is stored in fat cells and can negatively impact your liver.  To learn more about protein including the definition and funtions, simply click to view video…

Fat there is no other nutrient demonized in our society more than fat.  The fact is that fat is a nutrient that your body needs a lot of.  In spite of popular belief eating fat is not what is causing us to be fat.  To learn more about fat including the definition and funtions, simply click to view video…

 

Resource:

“Eat Move and Be Healthy“, this book is written byPaul Chek, one of the world’s most respected Hollistic Health Practitioners. In this book he provides a 4 step process to improve the way your look and feel.  Your can read the entire first chapter by clicking on the link aboveThe

“The Metabolic Typing Diet“, this book is written in part by William Wolcott one of the worlds most highly respected prcationers of Metabolic Typing.  You can order your own copy at the link above.

Health and Wellness Starts With…

 

 

Mom and Dad!

 

4 Key Components of True Health:

1. Quality Family Relationships – Mother, Father, Brothers and Sisters

2. Proper Nutrition – Metabolic Typing

3. Proper Exercise – Movement

4. Spiritual/Emotions – Motivating Interest – Desire To Be Better

None of the 4 items listes above requires a politician.  Each requires all of us to prioritize our health over other less important pursuits.  If you are a parent, health and wellness must be one of your top priorities.  If not You and Your Family will live a less vital, less meaningful and shorter life!

I promise it is true…I lived it!

Jason

Which Is Better…

 

 

$2.3 Trillion or $4.5 Trillion?

 

The answer is simple they both stink.  When you view the video above you will learn that in 2008 we spent $2.3 Trillion on healthcare.  It is estimated that by the year 2019 we will spend $4.5 Trillion on healthcare. 

Guess how long it would take us to pay off $2.3 Trillion if we paid $1 every second of everyday?  how about if we tried to pay off $4.5 Trillion the same way?  The video above has the answers.

I have a favor to ask you.  If you feel like you have friends who might benefit from the information in this video interview series be sure to send them to this site!

Thanks,

Jason Chiero, CPT