Author Archives: Deborah Brown

Are Body Weight Exercises Right For You

Why Should I Try Body Weight Exercises?

There are many benefits that you’ll see when you break your normal weight training routine and take some time to also utilize body weight training.  Body weight training gives your joints time to de-stress and also gives your mind a different focus. Several times each year, you should make the switch and stop using weights for two to three weeks and only use your body as a replacement.

Is Body Weight Training Too Easy?

To make the body weight workouts more difficult, you can decrease the time in between sets.  Try resting only 30-45 seconds between sets if you can.  When your just starting out it may be difficult but we always like to say that this is a marathon and not a sprint so do your best and if you need to take a little longer when you’re just starting out then that’s perfectly fine.

You’ll quickly find that these workouts will become just as difficult as the ones that you typically do with barbells or dumbbells. You’ll sweat, burn a lot of calories, and get an awesome pump.

One import key is to try to make my body weight workouts difficult.  You can’t expect to get anywhere if you do five push-ups and quit.  Challenge yourself and try to improve every day.

Check out the video below for some body weight exercises that can get you started and let us know which ones are your favorite.


How to Boost your Body

immune-bodyThe idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony. There is still much that researchers don’t know about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.

But that doesn’t mean the effects of lifestyle on the immune system aren’t intriguing and shouldn’t be studied. Quite a number of researchers are exploring the effects of diet, exercise, age, psychological stress, herbal supplements, and other factors on the immune response, both in animals and in humans. Although interesting results are emerging, thus far they can only be considered preliminary. That’s because researchers are still trying to understand how the immune system works and how to interpret measurements of immune function. The following sections summarize some of the most active areas of research into these topics. In the meantime, general healthy-living strategies are a good way to start giving your immune system the upper hand.

Fitness and Health

Muscular Strength Testing

Many studies have shown that maintaining or increasing muscular strength and endurance throughout the lifespan is important for preventing disease, maintaining health and preserving the ability to perform normal life activities.

Muscular strength is defined as the maximal force that can be generated by a specific muscle or muscle group during a single movement (ACSM 2005b; Heyward 2002; Howley & Franks 2003). The force generated is specific to the muscles involved, as well as the type (e.g., isometric or isotonic, concentric or eccentric), speed and joint angle of the contraction (ACSM 2005b). The muscular strength test results are usually expressed in terms of the amount of weight lifted during the test. The muscular strength test that will be discussed in this section is the one-repetition maximum (1RM). Other strength tests include handgrip dynamometer (isometric) and isokinetic testing.

1RM Testing. The 1RM is the heaviest weight that can be lifted one time while maintaining good form. This type of maximal strength testing is considered the gold standard for evaluating dynamic strength (ACSM 2005b). Because this type of testing involves the use of isotonic or dynamic muscular contractions, it translates well to real-life situations, as well as exercise performance.

Any exercise can be used to determine a 1RM. The procedures are as follows (ACSM 2005b; Heyward 2002; Howley & Franks 2003):

1. After a period of familiarization with the movement, have the client perform a light warm-up of 5–10 reps at 40%– 60% of his or her perceived maximum resistance (light to moderate exertion).

2. After a 1-minute (min) rest with light stretching, cue the client to perform 3–5 reps at 60%–80% of perceived maximum resistance (moderate to heavy exertion).

3. Add 5–10 pounds (lb). If the client is successful at lifting that weight, allow a rest period of 3–5 min and add another 5–10 lb. Continue this process until a failed attempt occurs. Record the last successfully completed lift as the 1RM.

4. Express the results relative to the client’s body weight (dividing the 1RM by the client’s weight).

The goal is to find the 1RM within a maximum of five attempts. A good familiarization period and clear communication between you and the client are key to an accurate and timely result.

Is 1RM testing safe for everyone? Research has demonstrated that if appropriate procedures are followed, this test is safe for all ages and even for individuals with various clinical conditions, such as cardiovascular disease, diabetes, obesity and pulmonary disease (Heyward 2002). However, many professionals in the fitness or rehabilitation setting do not use the 1RM test to a great extent, preferring to be cautious with clients who have pre-existing conditions. With these clients, using one of the prediction equations, which employ a much lower resistance, is a very helpful alternative. For a list of 1RM prediction equations, see check