Tag Archives: strength

Caroline Needed a Cheerleader To Reach Her Goal

GoodAndPlenty“The most important thing that Tony did for me was (be) my cheerleader. He encouraged me every step of the way and if I slipped up …he was there to get me back on the wagon in a positive way. When I first started was in the worst shape of my life. I had never enjoyed exercising…Tony ‘got the ball rolling’ and I am currently in the best shape of my life. I love keeping myself healthy and I’m a much happier person now. Thanks Tony!

When I first started working out with Tony I had turned 30 and was in the worst shape of my life. I had never really enjoyed exercising before and did not understand anything about nutrition. When I was younger I had tried several fad diets and running but none of it worked because I did not enjoy it and I did not know what I was doing. I was determined to not turn another year older and be even more out of shape. When I talked with Tony he helped me figure out my goals and gave me easily understandable facts about what I should eat. Together we worked on various types of exercises which included a lot of strength building. I found that I actually really enjoy exercising but I had never known that since I never tried anything other than running.

The most important thing that Tony did for me was encourage me every step of the way. There were some days I was not able to perform as well as I had the previous week. Instead of letting me get discouraged, Tony was my cheerleader and the next time I came to see him I was able to do better. If I slipped up on my nutrition he was there to get me back on the wagon in a positive way. He was always able to find some progress for me to be happy with even on days where I was not the best I could be. These little victories encouraged me to come in to the gym on days where I did not have a session with Tony and work out on my own. Tony also gave me plenty of information about proper form so that I was able to successfully work out without injury and increase my progress.

It was a sad day for me when Tony told me he would no longer be working at the same gym where I was a member. However, he had helped me so much that I still continue to go to my local gym. I am currently in the best shape of my life and I work to ensure that I keep improving myself. Tony is the person who really “got the ball rolling” for me so to speak. My only regret is not starting ten years ago! I love keeping myself healthy and I’m a much happier person now. Thanks Tony!

It’s been great forging a friendship with you and even better to know I’ve had such a positive impact on you! All the best, Caroline!

Get On The Band-Wagon And Balance Your Life

Strong shoulder integrity with resistance bands

Strong shoulder integrity with resistance bands. Article by Tony Bianchino

Remaining healthy and avoiding injury is critical in any exercise program. We’re going to add some simple tips and techniques that will help you stay fit and healthy for years to come!

Ancillary muscles:
Most people work the main muscles, like Biceps, Triceps, Glutes, and Chest, and leave the often neglected “helper” muscles by the wayside. For example, without getting too technical, your rotator cuff muscles are responsible for maintaining shoulder joint stability. These four little muscles are not worked much when we use machines or many barbell movements. Here’s what happens: Our “major muscles” around the shoulder (deltoids/shoulders, chest, and upper back) get disproportionately stronger than the rotator cuff muscles. Over time this could cause too much strain on the rotator cuff muscles because our main muscles are able to handle heavier loads (because our major muscles have gotten stronger) and our rotator cuff muscles are unable to stabilize the shoulder joint with the heavy load. I’m simplifying this greatly so please forgive the lack of specificity. We’ll get to that at a later time.

The Good News:
The good news is there are MANY ways to keep the rotator cuff muscles healthy and strong. Functional movements, dumbbells, and bands are some of the ways we can achieve this. Here’s an example of my client Mike performing light bench presses with resistance bands to make the bar unstable. In this example my client Mike C. shows how to suspend wight from the end of a barbell with resistance bands for the bench press. The hanging weight can swing and bounce which will bring into play many stabilizing actions. Performing the exercise in this way increases rotator strength and over all stability in the shoulder girdle and core stability.

The Video:

Let me know what you think of this technique and add any comments or helpful tips that I may have left out.

The Best Way To Get “Fit”

2015/01/img_4555.pngOpinions Don’t Get Results
Ask anyone who exercises and you’ll get lots of opinions. One will tell you to attend an aerobics class. Another will swear by jogging. Yet another will tell you that dance and biking worked for them.
But, what works for them may not work for you. And you may not want to do the same thing as them. We’ve all learned that opinions don’t get results.

Skinny Does Not Equal “Fit”
When someone is skinny, but has very little muscle tissue, they aren’t truly fit. We’ve all seen “skinny” people who still have loose skin or squishy arms or belly.

Ok, So How Do I Get Fit?
Strength Training
Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. Weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight are tools we can use in strength training. You’ll improve your strength and muscle tone, cardiovascular capacity, speed agility and flexibility, and resistance to injury and disease.

9 Reasons You Need Strength Training
1) Get Toned: Don’t worry, ladies, you won’t ‘bulk up’ or look masculine. Your arms, belly, and legs will become tighter, sleeker and more tone.

2) Fat Loss: Strength training ensures that you only lose fat and not the muscles that keep you toned.

3) Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.

4) Relief from Anxiety, Stress and Depression: You’ll release plenty of endorphins that make you feel good and release some of that pent-up energy.

5) Better sleep: Studies show that strength training improves sleep.

6) Reduce Back Pain: Strengthen up those muscles and help alleviate back pain.

7) Risk of Diabetes: Improving insulin sensitivity through regular strength training reduces the risk.

8) Improve Cholesterol Ratio: lowering bad cholesterol and increasing good cholesterol or byproducts of strength training. Maybe you could stop taking those pills if the numbers improve and your doctor agrees. It’s worth it.

9) Faster Metabolism: Get your metabolism up and keep it up even on the days you don’t work out! You will also burn more calories at rest.

Yesterday you said you’d start getting in shape tomorrow. Today is tomorrow!

Call or email us today. Now is the perfect time to get started!

All Hail Louie Simmons!

Westside Barbell Logo

Westside Barbell Logo

Ok, he’s not God, a King or a Prophet, but Louie Simmons is a favorite of mine. Ever since my friend Freddie turned me on to Louie’s training style my life improved dramatically. Thank God that even after 25 years of of expertise I have always remained teachable and hungry to learn.

Here we go: For years I have had fiive – count them, FIVE, herniated or bulging discs in my lower back. Anytime I did anything those nerves would get pinched, flare up and I would be in EXCRUCIATING PAIN every minute of every day for at least three weeks. Now, I have an abnormally high tolerance for pain (or I’m just unworldly amounts of stubborn), but every breath felt like someone was sawing a knife in the core of my soul. Lying down didn’t help. Stretching didn’t work. Walking was a no-go. Nothing made it stop for even a second. Nada. Zip.

I learned Louie Simmons philosophy and my friend Freddie and I began training. With Freddie’s guidance (yep, He was my trainer) and Louie’s expertise we had a long distance rehabilitation program in the works. Within two weeks my sore shoulder, knees and elbows stopped hurting. After 6 months I was deadlifting and squatting more weight than I had ever lifted in my entire life and I felt great – at 42 years old!

Now, I’m not going to get all googly eyed and profess my love for Louie Simmons, but I am truly grateful for people like him who have overcome extreme odds and have then used their experiences to have a positive impact on the world.

You can read more about Louie Simmons and Westside Barbell. Please leave us a comment here and let us know what you think.

*Disclaimer: I have no monetary interest or connection to Louie Simmons or Westside Barbell.