<?xml version="1.0" encoding="UTF-8"?>
<!--Generated by Squarespace Site Server v5.11.81 (http://www.squarespace.com/) on Sun, 05 Feb 2012 11:03:51 GMT--><feed xmlns="http://www.w3.org/2005/Atom" xmlns:dc="http://purl.org/dc/elements/1.1/"><title>Blog</title><subtitle>Blog</subtitle><id>http://www.fitnesstrainingbyjon.com/blog/</id><link rel="alternate" type="application/xhtml+xml" href="http://www.fitnesstrainingbyjon.com/blog/"/><link rel="self" type="application/atom+xml" href="http://www.fitnesstrainingbyjon.com/blog/atom.xml"/><updated>2012-02-01T00:11:07Z</updated><generator uri="http://www.squarespace.com/" version="Squarespace Site Server v5.11.81 (http://www.squarespace.com/)">Squarespace</generator><entry><title>Upper Body Strengthening for Better Posture</title><category term="Back Strengthening"/><category term="Lower Back Pain"/><category term="Neck Strengthening Exercises"/><category term="Posture Strengthening"/><category term="Scoliosis Exercises"/><category term="Scoliosis Strengthening"/><category term="Shoulders"/><category term="Video"/><category term="YouTube"/><category term="back pain exercises"/><category term="bad posture"/><category term="good posture"/><category term="head forward posture"/><category term="neck pain exercises"/><category term="posture"/><category term="posture correction"/><category term="posture fix"/><category term="trx"/><id>http://www.fitnesstrainingbyjon.com/blog/2012/1/30/upper-body-strengthening-for-better-posture.html</id><link rel="alternate" type="text/html" href="http://www.fitnesstrainingbyjon.com/blog/2012/1/30/upper-body-strengthening-for-better-posture.html"/><author><name>Jon Ham</name></author><published>2012-01-30T13:30:05Z</published><updated>2012-01-30T13:30:05Z</updated><summary type="html" xml:lang="en-US"><![CDATA[Here are the main exercises I do usually 2 to 3 days per week to improve my posture.  I usually do 10-15 reps of each and 3 sets.  These seem to work for me, but your situation might be different.  Consult a physician before attempting any of these exercises and Jon Ham is not liable for any injuries that might occur.  

The Posture Correction Exercises are:
TRX Row
TRX Letter W
TRX Letter I
Dumbbell Bent Over Reverse Fly
Prone cobra

I find that when I do these exercises regularly, my neck, back, and shoulders feel really good!  And that’s after having my neck fused 10 years ago!   Along with this, I do other strength training, cycling, table tennis, and stand up paddle surfing.  All of this combined are part of my active lifestyle and make me feel good!]]></summary></entry><entry><title>Protein After Workout: Does It Build More Muscle?</title><category term="Best Protein"/><category term="Best Protein Shake"/><category term="Eat After Workout"/><category term="How much Protein"/><category term="Post Workout Meal"/><category term="Post Workout Shake"/><category term="Protein After Workout"/><category term="Protein Drink"/><category term="Protein Shake"/><category term="Workout Drink"/><category term="after workout nutrition"/><category term="low calorie meal, "/><category term="undefined"/><id>http://www.fitnesstrainingbyjon.com/blog/2012/1/9/protein-after-workout-does-it-build-more-muscle.html</id><link rel="alternate" type="text/html" href="http://www.fitnesstrainingbyjon.com/blog/2012/1/9/protein-after-workout-does-it-build-more-muscle.html"/><author><name>Jon Ham</name></author><published>2012-01-09T15:43:19Z</published><updated>2012-01-09T15:43:19Z</updated><summary type="html" xml:lang="en-US"><![CDATA[Protein After Workout: Does It Build More Muscle?

There are a lot of accepted facts about building muscle. In most cases these “facts” are based on little more than that they are widely repeated. The belief that you need to eat protein right after a workout is one of those “facts”. The reality is that there is very little to base this belief on and the limited amount of research that has been done would seem to contradict it. That being said for most people it is still usually a good idea to eat protein after a workout, just not for the reasons that are generally believed. 

Over the years it has become largely an accepted fact that consuming protein right after a workout would help with muscle growth. Unfortunately actual research to back this up is rather limited and the results of that research are open to question. Almost all of the research that has been done has focused in large part on protein synthesis immediately after the workout. The results of this research did show that if you eat protein right after a workout protein synthesis will be increased. The problems come when the researchers tried to extend the results.

Most of the research that has been done into the effects of eating protein right after a workout on muscle growth have focused on the two hour period right after the workout. Protein synthesis during this period is increased. However there is very little actual muscle growth during this period. 

When researchers extended the study period they discovered that after nine hours protein synthesis in people who had consumed protein right after their workout was no higher than it was for the people who had not eaten anything after their workout. The result is that they were really no better off than the people who had not eaten at all in more than nine hours.]]></summary></entry><entry><title>EPIC HEALTHY POMODORO SAUCE!</title><category term="Epic Meal Time"/><category term="Healthy Arrabiata Sauce Recipe"/><category term="Healthy Pomodoro Sauce"/><category term="Healthy Pomodoro Sauce Recipe"/><category term="Italian Pomodoro Sauce Recipe"/><category term="Jon Ham"/><category term="Pasta Pomodoro"/><category term="Pomodoro Sauce Recipe"/><category term="Video"/><category term="YouTube"/><category term="YouTube Next Chef"/><category term="YouTube Next Trainer"/><category term="fitness on the run"/><category term="home made Pomodoro Sauce"/><category term="low calorie meal, "/><category term="nutrition"/><category term="plant-based lifestyle"/><id>http://www.fitnesstrainingbyjon.com/blog/2012/1/4/epic-healthy-pomodoro-sauce.html</id><link rel="alternate" type="text/html" href="http://www.fitnesstrainingbyjon.com/blog/2012/1/4/epic-healthy-pomodoro-sauce.html"/><author><name>Jon Ham</name></author><published>2012-01-05T04:38:37Z</published><updated>2012-01-05T04:38:37Z</updated><summary type="html" xml:lang="en-US"><![CDATA[Epic Healthy Pomodoro Sauce

SUBSCRIBE FOR WEEKLY NEW VIDEOS ABOUT YOUR HEALTHY ACTIVE LIFESTYLE - http://bit.ly/uZpW2F
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Here’s how you make an epic and Healthy Pomodoro Sauce.  Oh yeah, and just because it doesn’t have Bacon in it, doesn’t mean it can’t be Epic!  This will make an Epic Meal Time for your next Italian dinner!  You can put this Pomodoro Sauce on anything - chicken, veal, or whatever, not just pasta or zucchini pasta.  It is super easy to make and Here are the Ingredients.
15 Tomatoes (I use Either Tomatoes on the Vine or Romas)
5 Large Garlic Cloves
10-12 Fresh Basil Leaves (or more if you want)
½ tsp fresh Ground Pepper
¼ tsp Sea Salt
½ tsp Oregano
1 tsp of Italian Seasoning (rosemary, sage, thyme)
½ tsp Crushed Red Pepper (or more if you like it spicy....)
2 Tbsp Olive Oil
This serves 4 people, and it will get you away from using the store bought Pomodoro Sauce, Marinara Sauce, or Arrabiata Sauce.  The Store bought stuff typically has lots of preservatives, sodium, oil, sugar, or even High Fructose Corn Syrup.  This Home made option is much healthier for you and has all fresh, real ingredients in it.  This is an important step to take if you are trying to make healthy choices with your food / eating.  

Let me Know What You Think!  (Especially the YouTube Next Chefs...) Try It!  It’s Gooooood!!!!

Youtube Next Trainer, Youtube Next Chef, Epic Meal Time, Healthy Pomodoro Sauce, home made Pomodoro Sauce, Pomodoro Sauce Recipe, Pasta Pomodoro, Healthy Pomodoro Sauce Recipe, Italian Pomodoro Sauce Recipe, Healthy Arrabiata Sauce Recipe, Jon Ham, Fitness On The Run, Fitnesstrainingbyjon, spoof, healthy meal time, epicmealtime, epic meal time parody, healthy cooking, healthy recipe, bacon strips, harley morenstein, muscles glasses, lasagna]]></summary></entry><entry><title>Home Gyms Make Fitness Part of Your Healthy Lifestyle</title><category term="Best Exercises"/><category term="Core Training"/><category term="Exercise Program"/><category term="Healthy lifestyle"/><category term="Indo Board + TRX Fusion"/><category term="Lower Back Pain"/><category term="Senior Fitness"/><category term="TRUE Elliptical"/><category term="TRX"/><category term="TRX training"/><category term="Video"/><category term="YouTube"/><category term="best home gym equipment"/><category term="core training"/><category term="exercises"/><category term="gym equipment"/><category term="home gym equipment"/><category term="home gym equipment"/><category term="indo board training"/><category term="strength training"/><category term="trx"/><id>http://www.fitnesstrainingbyjon.com/blog/2012/1/2/home-gyms-make-fitness-part-of-your-healthy-lifestyle.html</id><link rel="alternate" type="text/html" href="http://www.fitnesstrainingbyjon.com/blog/2012/1/2/home-gyms-make-fitness-part-of-your-healthy-lifestyle.html"/><author><name>Jon Ham</name></author><published>2012-01-02T20:45:29Z</published><updated>2012-01-02T20:45:29Z</updated><summary type="html" xml:lang="en-US"><![CDATA[Home Gyms Make Fitness Part of Your Healthy Lifestyle

A while back while on Vacation with my Family, I was able to drag my Dad out for a workout at the hotel gym.  After working out each day with me during that vacation, he decided to go home and set up a gym in his garage and drop his gym membership.  He started out by going to see my buddies at http://www.specialtyfitness.com/ where they installed some rubber flooring in his new home gym.  The other pieces of the home gym are a TRX Suspension Trainer using the Xmount in a beam to anchor it, an Indo Board, Dumbbells, and Finally a TRUE Elliptical Machine.  

In this interview I did with my Father, he explains how much he is enjoying working out at home and How after 2.5 years or so his home gym will be paid for with the money he was spending for his gym membership.  In addition, since the gym is in his home, he doesn’t need to drive anywhere and thus he is much more consistent at getting his workouts done.  He doesn’t need to waste time driving to the gym in order to get a workout in, therefore there is one more barrier to getting in the gym that is removed.  

Even though he is in his early 60’s he is feeling more energetic, sharper, and fitter than he has in a long time.  This Exercise routine he has begins early in the morning as he watches business news while exercising on the True Elliptical machine and it prepares him for his busy days as a professor and consultant.  This is all part of his new Healthy, Active Lifestyle that I have been preaching to him about for years.  Home gym equipment, best home gym equipment, gym equipment, TRX, TRUE Elliptical, Exercises, Best Exercises, Exercise Program, Senior Fitness, Healthy Lifestyle, Strength Training, Core Training, Indo Board, Brain Exercise, Exercise at Home, Workout at Home, Home Workout Program, fitnesstrainingbyjon, Jon Ham, YouTube Next Trainer, core exercises, Father Son Workout, dad and son, 


Home gym equipment, best home gym equipment, gym equipment, TRX, TRUE Elliptical, Exercises, Best Exercises, Exercise Program, Senior Fitness, Healthy Lifestyle, Strength Training, Core Training, Indo Board, Brain Exercise, Exercise at Home, Workout at Home, Home Workout Program, fitnesstrainingbyjon, Jon Ham, YouTube Next Trainer, core exercises, Father Son Workout, dad and son "Physical Fitness" "Physical Exercise" Weight Loss]]></summary></entry><entry><title>Healthy New Years Resolutions</title><category term="2009 resolutions"/><category term="Core Training"/><category term="Indo Board + TRX Fusion"/><category term="Lower Back Pain"/><category term="balance training"/><category term="brain fitness"/><category term="brain health"/><category term="cardio equipment"/><category term="community"/><category term="funny new years"/><category term="funny resolutions"/><category term="health food"/><category term="indo board training"/><category term="low calorie meal, "/><category term="mental mangement"/><category term="mental training"/><category term="new year resolution"/><category term="new year resolutions"/><category term="new years goals"/><category term="new years jokes"/><category term="new years quotes"/><category term="new years resolution"/><category term="posture"/><category term="resolutions for kids"/><category term="top 10 resolutions"/><category term="top ten resolutions"/><id>http://www.fitnesstrainingbyjon.com/blog/2012/1/2/healthy-new-years-resolutions.html</id><link rel="alternate" type="text/html" href="http://www.fitnesstrainingbyjon.com/blog/2012/1/2/healthy-new-years-resolutions.html"/><author><name>Jon Ham</name></author><published>2012-01-02T20:38:24Z</published><updated>2012-01-02T20:38:24Z</updated><summary type="html" xml:lang="en-US"><![CDATA[Got Resolutions for this Year?  You know, those things that you made last year that you did for 2 weeks then forgot about and decided it just didn’t matter that much?  How about this year you do something different and actually make some resolutions part of your daily, healthy, active lifestyle.  (What’s That? sigh...) You want to be healthier, have more energy, and start taking care of yourself, Let’s DO IT! Pause..  But, what do you do?

In this playlist i’ll run you through 10 healthy tips to improve your quality of life. So click on the annotation above to get started, and after you watch all 10, I want to know from you which one of these 10 tips will be the easiest to integrate into your lifestyle and which one is going to be the most difficult?  You can leave a comment below on this or any one of the 10 in the playlist]]></summary></entry><entry><title>Killer Core Exercise - Pushup to 1 Arm Row</title><category term="AB Exercises"/><category term="Abdominal Exercises"/><category term="Core Exercises"/><category term="Core Trainer"/><category term="Core Training"/><category term="Core Workout"/><category term="Pushup Training"/><category term="Pushups"/><category term="Six pack abs"/><category term="Video"/><category term="YouTube"/><category term="abs"/><category term="abs diet"/><category term="core training"/><category term="six pack"/><id>http://www.fitnesstrainingbyjon.com/blog/2011/12/9/killer-core-exercise-pushup-to-1-arm-row.html</id><link rel="alternate" type="text/html" href="http://www.fitnesstrainingbyjon.com/blog/2011/12/9/killer-core-exercise-pushup-to-1-arm-row.html"/><author><name>Jon Ham</name></author><published>2011-12-09T14:26:21Z</published><updated>2011-12-09T14:26:21Z</updated><summary type="html" xml:lang="en-US"><![CDATA[Jon Ham here from fitness on The Run and Today I have a Killer Core Exercise you can use during your next workout.  It is a Pushup with a 1 arm Row, so let’s break it down.
You are going to want to start with some light dumbbells, but not too light.... or too heavy.  Use the weights as parallettes, and get into pushup position with your feet a bit wider than you normally would.  Perform a pushup over the dumbbells and tighten your core because this is where it gets tough.  Shift your weight over your right shoulder as you perform a 1 arm row with your left arm.  This exercise really places tons of rotational strain on your spine, so you need to fight hard to stabilize your body.  Do another pushup and now go to the other side.  Make sure you keep your butt down, don’t stick in up in the air.  As you get better at this you can do it with your feet closer together which will make your body more unstable, or use a heavier dumbbell.  This exercise is a killer on not just the core, but it also integrates nearly every muscle in your body as opposed to isolating a single area.  Which is a good think for athletic performance and making your muscles work together for improved total body movement.  

I like to get my clients doing 3 to 4 sets of 10 reps on each arm.  
Make sure you like this video by clicking that thumbs up button down there and share this one with your workout buddies.  Which leads me to my question for you.  What is your favorite core training piece of equipment?  Please leave a comment below because I want to know.  Check us out on Facebook and Google +, I will put the links below.  Be sure to subscribe to my channel for more killer core exercises, and if you are looking for some more ideas on Killer core exercises, you can start by checking out this park workout right here by clicking this video.  I’m Jon Ham from Fitness On The Run, now it is your turn to go kill it!]]></summary></entry><entry><title>High Intensity Interval Training - (HIIT)</title><category term="Cardio"/><category term="Cardiovascular Training"/><category term="Fitness"/><category term="HIIT"/><category term="High Intensity Interval Training"/><category term="High Intensity Interval Training"/><category term="Sprints"/><category term="Workouts"/><category term="abs"/><category term="fat loss"/><category term="lose belly fat"/><category term="sexy shape"/><category term="six pack"/><category term="weight loss"/><id>http://www.fitnesstrainingbyjon.com/blog/2011/12/5/high-intensity-interval-training-hiit.html</id><link rel="alternate" type="text/html" href="http://www.fitnesstrainingbyjon.com/blog/2011/12/5/high-intensity-interval-training-hiit.html"/><author><name>Jon Ham</name></author><published>2011-12-05T20:28:10Z</published><updated>2011-12-05T20:28:10Z</updated><summary type="html" xml:lang="en-US"><![CDATA[The world of 'cardio training' has become a place where people seem to be stuck into simply running three times a week on a treadmill, being bored to tears, and giving up their routine in record time after they begin. The reason for this is: old-fashioned cardio workouts are boring!]]></summary></entry><entry><title>Park Workout!</title><category term="1 leg atomic pushup"/><category term="Jungle Gym"/><category term="Monkey Bar Gyms"/><category term="Park Circuit"/><category term="Park Workout"/><category term="Rip Trainer"/><category term="Strong Man in Park"/><category term="TRX"/><category term="TRX Rip Trainer"/><category term="TRX Rip Trainer"/><category term="TRX Scorpion"/><category term="TRX Suspension Trainer"/><category term="TRX training"/><category term="Video"/><category term="Workout Circuit"/><category term="YouTube"/><category term="balance training"/><category term="bodyweight Training"/><category term="trx"/><id>http://www.fitnesstrainingbyjon.com/blog/2011/11/26/park-workout.html</id><link rel="alternate" type="text/html" href="http://www.fitnesstrainingbyjon.com/blog/2011/11/26/park-workout.html"/><author><name>Jon Ham</name></author><published>2011-11-26T22:27:17Z</published><updated>2011-11-26T22:27:17Z</updated><summary type="html" xml:lang="en-US"><![CDATA[Here’s an advanced park workout featuring a variety of body parts and are great for the core and total body conditioning.  
Park Workout, Strong Man in Park, bodyweight Training, TRX, TRX Rip Trainer, TRX Suspension Trainer, 1 leg atomic pushup, TRX Scorpion, Workout Circuit, Park Circuit, Jungle Gym, Monkey Bar Gyms,  Jon ham, Fitness On The Run, fitnesstrainingbyjon, pull up circles, Core Training, TRX Scorpion, Letter W, Pull ups, Personal Trainer, Next Trainer,]]></summary></entry><entry><title>Healthy Holiday!</title><category term="Christmas workout"/><category term="Healthy Christmas"/><category term="Healthy Happy Holiday"/><category term="Healthy Holiday"/><category term="Healthy Thanksgiving"/><category term="Nutrition advice"/><category term="Over Eating"/><category term="Weight Loss Tips"/><category term="Weight loss guide"/><category term="YouTube"/><category term="exercises"/><category term="health food"/><category term="thanksgiving workout"/><category term="weight gain"/><id>http://www.fitnesstrainingbyjon.com/blog/2011/11/26/healthy-holiday.html</id><link rel="alternate" type="text/html" href="http://www.fitnesstrainingbyjon.com/blog/2011/11/26/healthy-holiday.html"/><author><name>Jon Ham</name></author><published>2011-11-26T22:15:55Z</published><updated>2011-11-26T22:15:55Z</updated><summary type="html" xml:lang="en-US"><![CDATA[Ya, that’s my default position during the holidays.  We all need down time, but how do you balance out getting your down time without gaining weight or getting out of shape?  You simply earn it.  Since you hopefully have some time off of work, use free time to get out and exercise.  You can go for a hike, walk the dogs, ride your bike, or hit the weights, but since you know you will probably be doing a little more indulging than normal, do a little more activity to make up for it.  Still use good judgement with what you are eating, in fact, I have a personal rule that says no seconds.  I also don’t really do dessert, but after the holiday is over, get right back on track with your healthy, active lifestyle.  One day shouldn't derail the train completely, but if you find yourself off the tracks, it is easy to get back on.  If you are looking for a place to start, you can try these exercises - I will put a link in the description below, or if you are looking to be pushed and are more advanced, check out this play list and try some of these exercises.]]></summary></entry><entry><title>Top 5 Mistakes That Sabotage Your Weight Loss Goals</title><category term="Guest Blog"/><category term="Guest Post"/><category term="calories"/><category term="eat stop eat diet program"/><category term="fat loss"/><category term="fitness blog"/><category term="fitness on the run"/><category term="guest blog"/><category term="health blog"/><category term="low calorie meal, "/><category term="metabolism"/><category term="muscle building"/><category term="nutrition"/><category term="resistance training"/><category term="weight loss"/><id>http://www.fitnesstrainingbyjon.com/blog/2011/11/20/top-5-mistakes-that-sabotage-your-weight-loss-goals.html</id><link rel="alternate" type="text/html" href="http://www.fitnesstrainingbyjon.com/blog/2011/11/20/top-5-mistakes-that-sabotage-your-weight-loss-goals.html"/><author><name>Jon Ham</name></author><published>2011-11-20T16:57:18Z</published><updated>2011-11-20T16:57:18Z</updated><summary type="html" xml:lang="en-US"><![CDATA[It’s not hard to figure out how to lose weight. You simply need to eat fewer calories than you burn over an extended period of time. It doesn’t have to be complicated, but sometimes misconceptions creep in and make your weight loss journey more difficult. Below are five mistakes which can sabotage your weight loss efforts:

1. Trying to eat an exact amount of calories.

You can’t simply eat 500 fewer calories per day and expect to lose 1 pound of body fat in a week. While this concept is true based on some calculations, you have to think about how many calories you normally consume in a day.

If you’re meticulously counting calories to ensure you’re eating 500 fewer calories per day, but you’re still not losing weight, it could be because you’re still overeating - even though you think you’re dieting.

In order to lose weight, you need to consume 500 fewer calories per day than you burn. When you do the math, you might find that, in reality, the amount you need to eat for weight loss is probably a lot less than you might think.]]></summary></entry></feed>
