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<!--Generated by Squarespace Site Server v5.11.81 (http://www.squarespace.com/) on Sun, 05 Feb 2012 11:03:32 GMT--><rdf:RDF xmlns:rdf="http://www.w3.org/1999/02/22-rdf-syntax-ns#" xmlns:rss="http://purl.org/rss/1.0/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" xmlns:admin="http://webns.net/mvcb/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:cc="http://web.resource.org/cc/"><rss:channel rdf:about="http://www.fitnesstrainingbyjon.com/blog/"><rss:title>Blog</rss:title><rss:link>http://www.fitnesstrainingbyjon.com/blog/</rss:link><rss:description></rss:description><dc:language>en-US</dc:language><dc:date>2012-02-05T11:03:32Z</dc:date><admin:generatorAgent rdf:resource="http://www.squarespace.com/">Squarespace Site Server v5.11.81 (http://www.squarespace.com/)</admin:generatorAgent><rss:items><rdf:Seq><rdf:li rdf:resource="http://www.fitnesstrainingbyjon.com/blog/2012/1/30/upper-body-strengthening-for-better-posture.html"/><rdf:li rdf:resource="http://www.fitnesstrainingbyjon.com/blog/2012/1/9/protein-after-workout-does-it-build-more-muscle.html"/><rdf:li rdf:resource="http://www.fitnesstrainingbyjon.com/blog/2012/1/4/epic-healthy-pomodoro-sauce.html"/><rdf:li rdf:resource="http://www.fitnesstrainingbyjon.com/blog/2012/1/2/home-gyms-make-fitness-part-of-your-healthy-lifestyle.html"/><rdf:li rdf:resource="http://www.fitnesstrainingbyjon.com/blog/2012/1/2/healthy-new-years-resolutions.html"/><rdf:li rdf:resource="http://www.fitnesstrainingbyjon.com/blog/2011/12/9/killer-core-exercise-pushup-to-1-arm-row.html"/><rdf:li rdf:resource="http://www.fitnesstrainingbyjon.com/blog/2011/12/5/high-intensity-interval-training-hiit.html"/><rdf:li rdf:resource="http://www.fitnesstrainingbyjon.com/blog/2011/11/26/park-workout.html"/><rdf:li rdf:resource="http://www.fitnesstrainingbyjon.com/blog/2011/11/26/healthy-holiday.html"/><rdf:li rdf:resource="http://www.fitnesstrainingbyjon.com/blog/2011/11/20/top-5-mistakes-that-sabotage-your-weight-loss-goals.html"/></rdf:Seq></rss:items></rss:channel><rss:item rdf:about="http://www.fitnesstrainingbyjon.com/blog/2012/1/30/upper-body-strengthening-for-better-posture.html"><rss:title>Upper Body Strengthening for Better Posture</rss:title><rss:link>http://www.fitnesstrainingbyjon.com/blog/2012/1/30/upper-body-strengthening-for-better-posture.html</rss:link><dc:creator>Jon Ham</dc:creator><dc:date>2012-01-30T13:30:05Z</dc:date><dc:subject>Back Strengthening Lower Back Pain Neck Strengthening Exercises Posture Strengthening Scoliosis Exercises Scoliosis Strengthening Shoulders Video YouTube back pain exercises bad posture good posture head forward posture neck pain exercises posture posture correction posture fix trx</dc:subject><content:encoded><![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!]]></content:encoded></rss:item><rss:item rdf:about="http://www.fitnesstrainingbyjon.com/blog/2012/1/9/protein-after-workout-does-it-build-more-muscle.html"><rss:title>Protein After Workout: Does It Build More Muscle?</rss:title><rss:link>http://www.fitnesstrainingbyjon.com/blog/2012/1/9/protein-after-workout-does-it-build-more-muscle.html</rss:link><dc:creator>Jon Ham</dc:creator><dc:date>2012-01-09T15:43:19Z</dc:date><dc:subject>Best Protein Best Protein Shake Eat After Workout How much Protein Post Workout Meal Post Workout Shake Protein After Workout Protein Drink Protein Shake Workout Drink after workout nutrition low calorie meal, undefined</dc:subject><content:encoded><![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.]]></content:encoded></rss:item><rss:item rdf:about="http://www.fitnesstrainingbyjon.com/blog/2012/1/4/epic-healthy-pomodoro-sauce.html"><rss:title>EPIC HEALTHY POMODORO SAUCE!</rss:title><rss:link>http://www.fitnesstrainingbyjon.com/blog/2012/1/4/epic-healthy-pomodoro-sauce.html</rss:link><dc:creator>Jon Ham</dc:creator><dc:date>2012-01-05T04:38:37Z</dc:date><dc:subject>Epic Meal Time Healthy Arrabiata Sauce Recipe Healthy Pomodoro Sauce Healthy Pomodoro Sauce Recipe Italian Pomodoro Sauce Recipe Jon Ham Pasta Pomodoro Pomodoro Sauce Recipe Video YouTube YouTube Next Chef YouTube Next Trainer fitness on the run home made Pomodoro Sauce low calorie meal, nutrition plant-based lifestyle</dc:subject><content:encoded><![CDATA[Epic Healthy Pomodoro Sauce

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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]]></content:encoded></rss:item><rss:item rdf:about="http://www.fitnesstrainingbyjon.com/blog/2012/1/2/home-gyms-make-fitness-part-of-your-healthy-lifestyle.html"><rss:title>Home Gyms Make Fitness Part of Your Healthy Lifestyle</rss:title><rss:link>http://www.fitnesstrainingbyjon.com/blog/2012/1/2/home-gyms-make-fitness-part-of-your-healthy-lifestyle.html</rss:link><dc:creator>Jon Ham</dc:creator><dc:date>2012-01-02T20:45:29Z</dc:date><dc:subject>Best Exercises Core Training Exercise Program Healthy lifestyle Indo Board + TRX Fusion Lower Back Pain Senior Fitness TRUE Elliptical TRX TRX training Video YouTube best home gym equipment core training exercises gym equipment home gym equipment home gym equipment indo board training strength training trx</dc:subject><content:encoded><![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]]></content:encoded></rss:item><rss:item rdf:about="http://www.fitnesstrainingbyjon.com/blog/2012/1/2/healthy-new-years-resolutions.html"><rss:title>Healthy New Years Resolutions</rss:title><rss:link>http://www.fitnesstrainingbyjon.com/blog/2012/1/2/healthy-new-years-resolutions.html</rss:link><dc:creator>Jon Ham</dc:creator><dc:date>2012-01-02T20:38:24Z</dc:date><dc:subject>2009 resolutions Core Training Indo Board + TRX Fusion Lower Back Pain balance training brain fitness brain health cardio equipment community funny new years funny resolutions health food indo board training low calorie meal, mental mangement mental training new year resolution new year resolutions new years goals new years jokes new years quotes new years resolution posture resolutions for kids top 10 resolutions top ten resolutions</dc:subject><content:encoded><![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]]></content:encoded></rss:item><rss:item rdf:about="http://www.fitnesstrainingbyjon.com/blog/2011/12/9/killer-core-exercise-pushup-to-1-arm-row.html"><rss:title>Killer Core Exercise - Pushup to 1 Arm Row</rss:title><rss:link>http://www.fitnesstrainingbyjon.com/blog/2011/12/9/killer-core-exercise-pushup-to-1-arm-row.html</rss:link><dc:creator>Jon Ham</dc:creator><dc:date>2011-12-09T14:26:21Z</dc:date><dc:subject>AB Exercises Abdominal Exercises Core Exercises Core Trainer Core Training Core Workout Pushup Training Pushups Six pack abs Video YouTube abs abs diet core training six pack</dc:subject><content:encoded><![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!]]></content:encoded></rss:item><rss:item rdf:about="http://www.fitnesstrainingbyjon.com/blog/2011/12/5/high-intensity-interval-training-hiit.html"><rss:title>High Intensity Interval Training - (HIIT)</rss:title><rss:link>http://www.fitnesstrainingbyjon.com/blog/2011/12/5/high-intensity-interval-training-hiit.html</rss:link><dc:creator>Jon Ham</dc:creator><dc:date>2011-12-05T20:28:10Z</dc:date><dc:subject>Cardio Cardiovascular Training Fitness HIIT High Intensity Interval Training High Intensity Interval Training Sprints Workouts abs fat loss lose belly fat sexy shape six pack weight loss</dc:subject><content:encoded><![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!]]></content:encoded></rss:item><rss:item rdf:about="http://www.fitnesstrainingbyjon.com/blog/2011/11/26/park-workout.html"><rss:title>Park Workout!</rss:title><rss:link>http://www.fitnesstrainingbyjon.com/blog/2011/11/26/park-workout.html</rss:link><dc:creator>Jon Ham</dc:creator><dc:date>2011-11-26T22:27:17Z</dc:date><dc:subject>1 leg atomic pushup Jungle Gym Monkey Bar Gyms Park Circuit Park Workout Rip Trainer Strong Man in Park TRX TRX Rip Trainer TRX Rip Trainer TRX Scorpion TRX Suspension Trainer TRX training Video Workout Circuit YouTube balance training bodyweight Training trx</dc:subject><content:encoded><![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,]]></content:encoded></rss:item><rss:item rdf:about="http://www.fitnesstrainingbyjon.com/blog/2011/11/26/healthy-holiday.html"><rss:title>Healthy Holiday!</rss:title><rss:link>http://www.fitnesstrainingbyjon.com/blog/2011/11/26/healthy-holiday.html</rss:link><dc:creator>Jon Ham</dc:creator><dc:date>2011-11-26T22:15:55Z</dc:date><dc:subject>Christmas workout Healthy Christmas Healthy Happy Holiday Healthy Holiday Healthy Thanksgiving Nutrition advice Over Eating Weight Loss Tips Weight loss guide YouTube exercises health food thanksgiving workout weight gain</dc:subject><content:encoded><![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.]]></content:encoded></rss:item><rss:item rdf:about="http://www.fitnesstrainingbyjon.com/blog/2011/11/20/top-5-mistakes-that-sabotage-your-weight-loss-goals.html"><rss:title>Top 5 Mistakes That Sabotage Your Weight Loss Goals</rss:title><rss:link>http://www.fitnesstrainingbyjon.com/blog/2011/11/20/top-5-mistakes-that-sabotage-your-weight-loss-goals.html</rss:link><dc:creator>Jon Ham</dc:creator><dc:date>2011-11-20T16:57:18Z</dc:date><dc:subject>Guest Blog Guest Post calories eat stop eat diet program fat loss fitness blog fitness on the run guest blog health blog low calorie meal, metabolism muscle building nutrition resistance training weight loss</dc:subject><content:encoded><![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.]]></content:encoded></rss:item></rdf:RDF>