As a firefighter I am constantly reminded of…..

As a firefighter I am constantly reminded of just how unhealthy our society really is.

On EMS calls I get to go inside people’s houses and it’s unfortunate , but  I see them at the worse time of they’re lives.

I see  sickness and health issues that are a direct result of living unhealthy lives.These poor souls ignored the warning signs when they were younger and just kept on going as if their actions will never hurt them.

Smoking , heavy drinking, drugs and eating crappy foods lead to a myriad of health issues. Usually where you find one issue you will find many others.

Their homes are full of medications,oxygen bottles,and other medical devices and the conditions around them are deteriorated.

I’m sure reading this is a little depressing and that’s not my aim. My aim is to talk about what it takes to not only be healthy but above average in health.

To rely on chance that your health will remain stout for the rest of your life is foolish and to rely on our healthcare system to make you better is equally as foolish. That’s why it is important to be as proactive as possible with your health.

Health

Health (Photo credit: Tax Credits)

The best thing to do is start off by eliminating unhealthy foods and getting involved in some kind of exercise program. Also go to your doctor and have blood work done and check for any vitamin deficiencies or hormonal imbalances. Once you are aware of these deficiencies or imbalances you can take appropriate measure to mitigate them before they become a problem when you get older.

Another thing to do is while you are young and feeling invincible, stop and think twice and then think again before you take a cigarette from somebody. You think it will be ok for now but think again. I have seen so many people who started smoking when they were young and they just can’t find a way to quit. Now that they are older their addiction is so powerful that even just cutting back a little is impossible. Bottom line on smoking from my point of view is that it will utterly destroy you. Mentally,physically and financially! They make you into a slave and the addiction controls you.

A lot of the unhealthy people who are calling the EMS are  or were at some time heavy smokers. How do I know? Because they tell me. They sometimes even tell me that it is the biggest regret they ever had.

I have the same regret. I smoked in high school and then a few years after for about a total of 10 years. Those are the years that I should have been building my body and my health for adulthood. Thankfully I realized I had to quit and I did. I get tested regularly for my lung function because of the fire service and I am happy to report that I have above 100% lung capacity.

So if you smoke and you truly value your health quit now while you still can and don’t allow the addiction to control you. Be a leader and a fighter and remember the big picture here. Eliminate the negativity from your life and battle for your future!

Hardcore thought of the day

THE BODY & YOUR MIND ARE SO INCREDIBLE!!!!  YOUR BELIEFS SHAPE YOUR BEING…. CELEBRATE YOUR LIFE AND DON’T LET THE LITTLE THINGS KILL YOU…. NO EXCUSES!!!!

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3 Hamstring Exercises

3 EXERCISES FOR POWERFUL HAMSTRINGS

 

Build stronger hamstrings faster with these three effective exercises.

The hamstrings represent three distinct muscles which are located on the backside of your thigh between your gluteus maximus and your knee. These muscles are classified as fast twitchmuscles and respond very well to exercises that have powerful movements and low reps.

HAMSTRINGS ANATOMYhamstring anatomy

The lateral and medial hamstrings comprise of the Biceps Femoris, Semitendinosus and Semimembranosus muscles. These three muscles combine to perform the following primary movements: external rotation, internal rotation, flexion of the knee and extension of the hip.

LEG CURLS

Arguably, the most common hamstrings exercise is the leg curl. However, there are three variations of the leg curl that can be performed: standing, seated and laying. Of these three, the seated leg curl is the one most commonly used. But, all three variations involve the same movement just in a different starting position.

The seated leg curl involves using a machine where you sit down with your back against a back pad. Extend your legs and place your feet on the padded foot lever which is directly in front of you. Adjust your seat so that the portion of your legs above your ankles are on the padded foot lever. Next, lower the thigh pad so that it’s firmly against your thighs and hold on to the two handles on top of the thigh pad. Pull the padded foot lever, with your lower legs, back towards your buttocks as if you are trying to kick yourself. Pause momentarily when you have come all the way back and then return to the starting position. Repeat movement for the desired amount of sets and repetitions.
Always maintain a nice smooth motion. Do not perform the exercise too fast as it can increase momentum and decrease the effectiveness. Additionally, performing this exercise too quickly could lead to injuries. Make sure you don’t just rest your heels on the padded foot lever as this could lead to a potential lower leg injury when trying to pull the lever back.

Leg Curl

GOOD MORNINGS

The good morning exercise is a compound movement involving your hips and your knees. It’s also considered an intermediate exercise due to the strain it places on your lower back and hamstrings. This exercise is traditionally used with a barbell but can also be done with dumbbells.

To begin, stand with your feet shoulder width apart and place a weighted bar across the rear portion of your shoulders. Grab the bar with an underhand grip roughly outside of your shoulder width. Keep your back slightly arched and your knees slightly bent as you perform this movement. Start bending at the hips as your torso becomes parallel with the ground. Keep your back slight arched and your neck aligned with your back. Once you are parallel with the floor, slowly return to the starting position. Repeat movement for the desired amount of sets and repetitions.

Good Mornings Exercise

Make sure you keep the barbell under control at all times. Do not allow it to roll up onto your neck as this could lead to a neck injury. Keeping your knees slightly bent will prevent any damage to the joints. Do not bend your head downwards as this could cause additional strain on your neck. Perform this exercise under one smooth motion. Do not perform this exercise too quickly as it could lead to possible injuries of your back and hamstrings. Also, make sure your hamstrings are warmed up before doing this exercise. Tight hamstrings are more prone to injuries.

STRAIGHT LEG DEADLIFTS

Of the three exercises listed in this article, the straight leg deadlift is the toughest. It’s generally recommended for advanced weightlifters due to the difficulty of properly performing the exercise movement. This is also a compound movement that targets the hamstrings but requires other muscles like the glutes and lower back to perform properly.

The straight leg deadlift is typically performed with a barbell. However, it can also be done with dumbbells. To begin, stand with your feet shoulder width apart. Grab the barbell with an overhand grip just outside of your shoulder width. Stand straight up so that your arms are fully extended with the barbell hanging in your hands.

Keep your legs straight with just a slight bend in the knees. Start bending over by allowing your hips to move backwards and your torso to become parallel with the ground. Lower the weight until it’s just above your feet. Keep your back straight and your neck aligned with your back. You will begin to feel the stretch in your hamstrings. Now, slowly rise back up into the upright starting position. Repeat movement for the desired amount of sets and repetitions.

Straight Leg Deadlifts

If you are using heavy weight, wrist straps might be necessary to keep hold of the barbell. Make sure you keep the barbell under control at all times. Do not bend your head downwards as this could cause additional strain on your neck. Perform this exercise under one smooth motion. Do not perform this exercise too quickly as it could lead to possible injuries of your back and hamstrings. Additionally, coming upright too fast could lead to lightheadedness.  Make sure your hamstrings are warmed up before doing this exercise. Tight hamstrings are more prone to injuries.

Hardcore thought of the day

SAY YES TO YOUR POTENTIAL…. DON’T WASTE IT!!!! NO EXCUSES!!!!

 

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Bruce Lee…..World Wide Badass

I would watch Bruce Lee Movies all the time when I was a kid. I finally got myself into a karate and jujitsu class when I was a little older just because of the impression that Mr. Lee left on me. He was not just a hollywood actor who pretended to be bad ass. He truly was bad ass. His technique was amazing! He really could kick ass in the most Hardcore sense. He was not big muscled but he was ripped and very strong. He could deliver punishment with his “one inch punch” or his whip like round house kick. He also followed a warriors philosophy and lived his life like a real man.

My Supps

0318130927 I am not endorsing any products. I just wanted to talk about  a few items that I consider pretty vital to my nutrition.

Above is the protein powder I use. I think the company is pretty legit. I trust the quality.

0318130923 Flax oil is what I use to add extra calories into my diet. Good healthy fat. Next, vitamins D in gel caps. I take it through out the day with my meals. Fish oil is good for your heart. Last is a container of powdered greens which tastes great mixed with juice and another powdered greens which has cocoa and stevia in it….it makes the best and healthiest chocolate milk I ever had!

Training With The Upper/Lower Program

With the popularity of body weight lifting routines for beginners and split routines for a good amount of advanced bodybuilders, the time-tested upper body / lower body regimen often gets neglected. Here is one variation of this effective muscle-building plan.

Like many good training plans, this one focuses on gaining strength in the squat, bench press, deadlift, overhead press, and a few other compound movements. Each day has a primary lift followed by several assistance exercisise. Go through each rotation once per week on a Monday, Wednesday, Friday, Saturday schedule. Make sure you don’t train 2 days in a row.

Franco Columbu

Franco Columbu (Photo credit: Wikipedia)

Lower Body 1 – Squat
Squat – Use a strong, medium-width stance.
Dumbbell Split Squat – place one foot on a bench behind you, and squat down with the other leg while holding dumbbells to your sides.
Weighted Sit-ups – Keep the weight behind your head.
Calves – Pick one calf exercise, and stick with it for this day.

Upper Body 1 – Bench Press
Bench Press – Use your firmest medium or wide grip, and a full range of motion.
Seated Dumbbell Overhead Press – Use a moderate weight and a range of motion from your ears to lockout.
Decline EZ bar extensions – Use a moderate decline. Lower the weight over your eyes while keeping your elbows in.
Pull-ups – Pick one variation, and stick with it for this day.
Chest-Supported Row – To keep your lower back out of the movement, use any apparatus that lets you row with your chest against a pad.
Curls – Pick one variation, and stick with it for currently day.

Lower Body 2 – Deadlift
Deadlift – Use a narrow stance and an over-under grip. Do not use straps for your heaviest set.
Leg Press – Place your feet as insane and wide as expected without hurting your hips.
Calves – Pick a unusual calf exercise based on data from the first down body day.
Standing Cable Abs – Using a rope attachment, brace your back against the cable attachment and crunch away.

Upper Body 2 – Military Press
Military Press – Use a medium stance and minimal hip or leg drive. Make certain your shoulders are doing most of the work.
Dips – Use a medium grip that taxes your chest and triceps. Dip low an adequate amount  so your upper arms are parallel to the floor.
Cable Press downs – Add weight to the load if necessary.
Barbell Row – Use a medium-width grip and straps for your heavy sets if you are an advanced lifter. Use a little bit of cheating in the motion to aide you lift a greater amount of weight only if you are an advanced lifter.

Hardcore thought of the day.

EXPERIENCE IS YOUR GREATEST TEACHER!!!! REDEDICATE YOURSELF TO SOMETHING OF IMPORTANCE!!!! MAN UP!!!! NO EXCUSES!!!

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