If you’re in a time crunch and want a simple but highly effective metabolism boosting fat loss workout that only takes 15 minutes to complete then this is right up your alley.
Give it a go and let me know how it works for you:
About Kevin
High Performance Lower Body THRASHER Workout
If you’re anything like me (a glutton for punishment) and love a good challenge then you’ll LOVE this workout. Or you’ll hate me altogether 🙂
WARNING: This isn’t easy and will push you to your limits physically and mentally.
If you’re still reading this then I haven’t done a good enough job of putting you off yet have I?
Ok, if you’re determined to go through with it then here ya go:
High Performance Lower Body THRASHER Workout
Good Luck and let me know how it goes
3 Steps To Stop Running With Knee Pain Forever (Part 1)
Running with knee pain is a common frustration for most runners especially when it’s unexplained and you can’t pin-point anything that might be causing it. 
It’s no fun when you’re laid out on the couch with ice packs on your knees popping ibuprofen like it’s candy.
Unfortunately, most runners go through one failed attempt after another to eliminate the pain such as visits to the doctor, rest, ice, pain relievers or (in some cases) surgery.
So, why do these methods fail miserably to eliminate knee pain when running?
Because they’re focused on treating symptoms without addressing the actual cause of the problem.
Confused?
The video below will explain it so you can get back to pain free running:
- Squat Test: Hold the position in the photo below (WITHOUT THE BALL IN YOUR HANDS–just hold your arms in front of you) for 30 seconds and notice where you feel it the most (hint: it’s somewhere in your legs..:). Go as close to parallel as you can but don’t allow your hips to drop below your knees.
- Single Leg Test: Begin on one leg and try to touch an object about 6″ tall (like the cone shown in the photo) with control. Touch with your right hand and come back back up. Then on the same leg try it with your left hand and come back up. Repeat the test with both hands on the other leg as well.
Notice if you can do this without wobbling, if you can do it with some difficulty or if your other foot touches the floor at any time on the way down or up.
1) 
2)
Ok, so now that you’ve completed the tests let’s go over what all of this has to do with knee pain from running:
Stay tuned for part 2 in this series where I’ll show you how to eliminate the cause of your running knee pain.
Leave me a comment below and let me know if this helped you.
Go HERE for 3 Steps To End Running With Knee Pain Forever Part 2
Manual Muscle Testing For Core Stability
Manual muscle testing is a skill that takes time and practice to perform with reliability. However, it is a valuable tool for fitness professionals.
There are visual and verbal cues that can be used to perform an exercise properly but looks can be deceiving.
Let’s use the squat exercise as an example.
If you were to instruct a client on how to properly perform the squat you would probably explain the proper stance width, foot, trunk and head position, staying back on the heels, etc.
And, from what you can see, it appears that they’re doing the exercise correctly but they feel lower back pain. Now, you could simply modify the exercise or substitute an alternative.
But, what if the pain wasn’t caused by the exercise itself but from the inability to activate the core stabilizing muscles?
Since this isn’t something that can actually be seen, and verbal feedback from the client can be misleading at times, manual muscle testing can help to determine whether or not an exercise is achieving its main purpose.
This is particularly true when performing core stabilization exercises for the abdominals because many times the client will recruit the rectus abdominis but fail to recruit the deep abdominal stabilizing muscles (ex: transverse abdominis).
The client might feel their abs working however without manual muscle testing it’s difficult to know if the right muscles are being activated.
Below are 2 manual muscle tests for assessing core stability:
Modified Deadbug:
Instruct the client to try to hold this position for 30 seconds and ask them what area or part of the body they feel most. If they feel it in the thighs and/or just below the ribcage the abdominal stabilizers are weak or inhibited
Sitting ‘V’ Position
Instruct the client to hold this position for with a slight backward lean of the trunk for 60 seconds and notice any changes. If the chest drops, they feel burning in the thighs, cramping in the hips and/or the lumbar extensors this indicates weakness or inhibition of the abdominal stabilizers.
These tests take time and practice to learn but manual muscle testing is a valuable skill for fitness professionals that can help correct muscle imbalances, prevent injuries and improve the effectiveness of an exercise program.
Unfortunately, muscle testing isn’t taught in most personal training certification courses however there are some excellent resources available on muscle manual testing and core stabilization exercises.
Does The Bowflex Treadclimber Really Back Up Its Bold Claims?
The other night I saw an infomercial for the Bowflex Treadclimber TC5000 which is like a combination of a treadmill and elliptical machine in one that helps reduce joint stress and claims to burn 2 x the calories than on a regular treadmill due to their 3-in 1-technology (which I’m still not sure what that means but it sounds pretty cool doesn’t it?) and that you’ll get more results with less effort in less time…
Now, I’ll admit that I’m all for time efficient workouts that produce better results than traditional high volume training. However, at times during the infomercial I noticed a block of fine print that quickly flashed on screen.
The fine print is so small you practically need a telescope to read it and the text is white which they cleverly blend into a white background making it barely legible…Also, that fine print is on and off the screen in the blink of an eye so unless you’re one hell of an amazing speed reader with the vision of the bionic man you probably won’t even notice it.
But, thanks to the creation of the DVR I was able to take a closer look and I was shocked at what the fine print said…
So, here’s a summary of the Bowflex Treadclimber TC5000 fine print facts:
Fact #1: Studies were performed with the Treadclimber at 3.2 mph and at level 12 intensity versus a regular treadmill at 6.2 mph and 0% incline
Now, I’ve never actually used a Bowflex Treadclimber but I have used an elliptical trainer at a level 12 intensity and I’m willing to bet that level 12 intensity on the Treadclimber is pretty darn difficult to maintain just as it’s difficult for most people to maintain a 6.2 mph pace on a treadmill for 30-60 minutes.
While the Treadclimber allows you to move at a comfortable walking pace the reality is that you are simply substituting speed for resistance. This is the same thing you can do using an elliptical machine.
Fact #2: The Treadclimber infomercial shows a chart revealing you burn 321 calories on the Treadclimber (at 3.2 mph and level 12) over a 30-minute period which is more than on the treadmill (at 6.2 mph and 0% incline).
However, I’m curious as to how they came up with this number since calorie expenditure is largely dependent upon how much you weigh.
Another thing to consider is that at most only 60% of those calories burned actually come from fat.
So, if we do some quick math we can see that out of 321 calories burned x 60% of those calories come from fat = 186 calories from fat burned…
1 lb of fat = 3,500 calories
This means that you would have to perform about 9 hours on the Treadclimber just to burn 1 measly pound of fat…Coincidentally, this is about the same amount of time it would take to burn 1 lb of fat using a treadmill
Maybe it’s just me but trading 9 hours for 1 lb of fat just doesn’t seem like it backs up their claim of more results with less effort in less time.
Fact #3: The participants in the Treadclimber study lost a significant amount of body weight and body fat.
However, the participants used the meal plan that comes with the Treadclimber which goes to show that you cannot achieve your weight loss goals without controlling your calorie intake.
And, since we now know that it takes about 9 hours to burn 1 lb of fat using the Treadclimber this suggests that a large contributor to the weight and body fat loss is due to proper diet.
The bottom line is that the Bowflex Treadclimber has some advantages versus a regular treadmill (and a hefty price tag) but when it comes to losing weight and reducing body fat cardio just isn’t a very effective option.
While the Treadclimber may burn 2 x the calories versus the treadmill it’s still only slightly more than 5% of a pound of fat for 30 minutes!
The 2 most important factors for weight loss and body fat reduction are: (1) diet and (2) resistance training and you can achieve your goals without fad diets or expensive over-hyped fitness equipment.
Should You Lose Weight Running?
What do you tell your clients who ask if it’s better to lose weight running? After all, if you visit just about any gym or health club the most popular area is the cardio section. I remember back in 2002 when I was a personal trainer at a health club how in-demand the treadmills were.
It was crazy!
The ‘after work crowd’ would flock in around 6pm and due to the massive popularity of our brand-new ‘state of the art’ treadmills, we actually had little signs posted on each treadmill that read
“2o-Minute Time Limit When Others Are Waiting”
I actually had to put out a waiting list for members to sign up to use the cardio equipment…
It got so bad because some of the members wanted to run on the treadmill for their hour and so they got creative with ways to stay on the equipment longer. Some put gym towels over the timer display while others just stopped the thing around the 19th minute just to restart it so the timer would reset.
Ah, those were the days.
So, where am I going with all of this? Well, it got me thinking about the most popular methods people use to lose weight. And, aside of diets, cardio is a very popular method. Many people who run on the treadmill do so because they want to lose weight.
Since the majority of “cardioholics” fail to achieve the weight loss results they want and their bodies never significantly change because it’s just not that effective for weight loss purposes I decided to dig up some info to better answer the question “Is it better to lose weight running?”
But, what I found out will surprise you.
Watch the video below to find out if running really does help to lose weight then leave me a comment below:
Why Core Training Workouts Need More Than Ab Exercises
In recent years core training workouts and abdominal training have become synonymous but core conditioning programs need more than just abdominal exercises.
The “core” is the body’s center of gravity and origin of movement and actually consists of many different muscles that stabilize the trunk and hips, allowing efficient movement of the upper and lower extremeties.
Core training programs that fail to address these muscles and focus primarily on abdominal exercises will get limited results at best. Core training exercises need to address the muscles of the trunk and hips to be effective.
Proper core workout training targeted on these muscles help:
- develop better movement coordination and control
- improve balance
- proper load transfer between the upper and lower body
- stabilize the spine and pelvis
- improve joint stability
A strong core is needed to protect the back and hips and other joints of the body during weight bearing activities and to effectively dissipate ground reaction forces.
Core training workouts can help reduce shoulder, back, hip and knee pain and improve athletic performance.
And, core training exercises can be performed using a variety of training tools such as: medicine balls, stability balls, dumbbells, kettlebells, resistance bands and your own body weight.
Movements like the plank, bridge, trunk rotations, squats and multi-directional lunges are very effective core fitness training exercises.
Developing optimum core strength and stability requires core training workouts focus on more than just ab exercises. There are many different exercises to develop core strength and stability.
A qualified trainer or a properly designed core stabilization training program can you help determine which core fitness exercises work best for you.
Core Strengthening Exercise For Hip And Knee Pain
Hip and knee pain are often the result of weakness in the abdominal and glute muscles.
Your abdominals (a.k.a “core”) work to keep your upper body stable while your arms and legs move and your glutes extend your hip by bringing your leg back like when you walk or run.
But, when your abs and glute muscles are weak other muscles must compensate. This happens when your quadriceps (thigh muscles) and your hip flexors try to perform the work your abs and glutes are supposed to be doing. This is also why you can have knee pain when squatting.
The result is often one or more of the following:
-lower back pain
-hip pain
-knee pain
-foot and ankle pain
I use many different types of core strengthening exercises to eliminate hip and knee pain quickly.
Using exercises to strengthen your core muscles help to strengthen weaker muscles to reduce painful symptoms.
In the video to the right I’ll show you a simple, yet really effective core strength exercise to strengthen your abdominal muscles immediately and reduce hip and knee pain.
Try it out and leave me a comment here and tell me how it worked for you.
Golf Shoulder Exercises To Prevent Golf Swing Shoulder Pain
Proper golf shoulder exercises can usually correct poor golf swing mechanics. I have identified 4 common reasons that contribute to golf shoulder pain:
1. Poor posture: Having forward rounded shoulders and a slouched upper back limits shoulder motion and proper shoulder turn during your golf swing. As a result, shoulder turn during your golf swing is decreased and increased stress occurs to your rotator cuff.
2. Limited trunk rotation: Proper rotation must happen at your hips and trunk to allow proper shoulder turn and a balanced golf swing. When trunk rotation is limited it prevents proper hip and shoulder turn which can force the rotator cuff muscles in the shoulders to overcompensate resulting in pain.
Large deficits in trunk rotation results in lateral body movement which displaces your center of gravity and throws your golf swing way off balance.
Lateral deviation of your body during the backswing or downswing often results in:
- loss of balance
- reduced power
- poor accuracy
- over-slicing the ball
- topping off the ball
3. Poor shoulder flexibility: This is frequently caused by tightness in the pectoralis major/minor muscles of the chest. When these muscles are tight they limit the amount of external rotation at the shoulder which results in poor golf swing mechanics and increased stress to the shoulder.
4. Weakness in the upper and mid-back muscles: The muscles that make up your upper and mid-back are very important for healthy shoulders and a proper golf swing.
I won’t get to scientific here but basically each rotator cuff is comprised of 4 muscles that attach to your shoulder. The rotator cuff’s primary function is to stabilize your shoulder during movement. But, your shoulder isn’t the only
attachment site of your rotator cuff. Your rotator cuff muscles originate from your shoulder blades.
And, your shoulder blades are controlled primarily by the muscles in your upper and mid-back. When properly conditioned, your upper and mid-back muscles help to allow proper shoulder motion and swing mechanics. When these muscles become weak and deconditioned the deltoid muscles in your shoulder and even your neck muscles can start to overcompensate which leads to shoulder and/or neck pain.
In the video to the right I show 3 key golf shoulder exercises I’ve used for my golfing clients with great success:
- Wall Rows
- Diagonal Shoulder Patterns
- Trunk Rotations
- My 3-way doorway stretch
These can help correct golf swing mechanics and prevent golf swing shoulder pain.
Post a comment below and let me know what you thought of this post and the video.
Why Your Knees Hurt Squatting And 3 Alternatives To Keep Your Knees Healthy
This is a guest post from Kevin Yates, founder of Yates Performance Training, and new blogger over at Post Rehab Exercise. Check out his new site, read the article below, and then watch the video to the right. Thanks Kevin!
Just because your knees hurt squatting doesn’t mean that squats are a bad exercise. In fact, squats and lunges have gotten such a bad reputation for causing knee, hip and lower back problems when this is absolutely not true.
In this post I will share 3 alternatives to eliminate knee pain squatting but before I get there you need to know why squats hurt your knees.
In nearly a decade of working with clients who have had issues such as back pain, lower back fusion surgery, knee pain, meniscus surgery, acl reconstruction, knee replacements, hip replacement surgery and other nagging injuries I have yet to see any indication where squats were directly responsible for knee pain or back injuries.
The truth is that knee pain during squats is almost always the result of doing the exercises incorrectly. Squats will not hurt your knees if you do them correctly. But, most people do not perform them correctly even if they think they do.
Mistakes That Make Your Knees Hurt
Below are the most common mistakes I have identified in individuals whose knees hurt squatting. Just one of these mistakes is enough to feel knee pain during squats:
- Weight on the toes: This happens a lot when using too much weight which tends to pull your body too far forward. Other times it’s simply a lack of awareness of how to distribute one’s body weight.
- Knees moving forward while squatting: This is another common example of using too much weight. It can also be the result of the quadriceps (thigh muscles) overcompensating for weak glutes.
- Thigh and lower back muscles doing most of the work: This happens when the glutes and hamstrings are weak. When you lack proper hip strength muscle imbalances often result in the quadriceps and lower back over working. This is one of the main reasons for knee pain during squatting.
- Glutes and hamstrings are weak: These muscles need to be properly strengthened in order to eliminate knee and lower back pain.
- Trunk collapsing too far forward: This is a sure-fire sign of weak core muscles and/or quadricep and lower back overcompensation. Typically, weakness in the abdominal and hip muscles are the problem.
Now that you know why your knees hurt squatting we can focus on 3 simple guidelines and alternatives you can use to get rid of painful knees and use squats to strengthen your core and hip muscles.
In the video below I share some unique tips to use so you’ll eliminate knee pain during squats. And at 3:38 I reveal a powerful tip to strengthen your hips almost nobody knows about.
3 Squat Alternatives
- Static squat: teaches the basic technique of squatting. To do this stay back on your heels and slowly descend into a half squat position and hold. The goal is to focus on using your glutes and hamstrings and not just your quadriceps (thighs). Once you master this it’s time to move on to some progressions listed below.
Dumbbell deadlifts: an easier option rather than using a barbell because barbell deadlifts pull you forward which can make it harder to stay back on your heels. The difference when using dumbbells is that the dumbbells stay at your sides and don’t have as much forward pull which makes it easier to maintain proper technique- Dumbbell front squats: these help you maintain a more upright trunk because the weight of the dumbbells has a slight forward pull to it which makes you counter balance by remaining upright. You’ll automatically pull yourself to a more upright position to even out the load.
So, what do you think of this post? Anything you disagree with? Any tips of your own that you think should be included? Let us know in the comments below.
