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Illinois Gymnastics Strength Circuit

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Illinois Gymnastics Strength Circuit

Each year I try to go back to the University of Illinois to visit.  I like to hang out with the current gymnastics team and get to know the team as well as do their strength circuit.  This is the 2014 version - and I’m now 13 years out of competing!!  Time flies! So, let me know how I did!  I say not to shabby for an old man.  

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Gymnastics Strength Circuit

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Gymnastics Strength Circuit

I’m getting ready to hopefully do the Illinois Gymnastics strength circuit next week, so I’ve been training! Today I’m going to go through some 20/20 timed intervals and I’ll go through these 10 exercises which are similar to what the Illinois gymnasts do for their circuit.  This should help me get ready for the butt kicking I'm about to receive.  Looks something like this - 

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Crossropes Weighted Jumpropes Workout

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Crossropes Weighted Jumpropes Workout

Jumproping is a killer workout that can be integrated into your workout for cardio, warmup, or a great finisher to make sure you are completely done with your workout.  I used to do lots of jumprope when training for gymnastics and I used it primarily for plyometric training - to strengthen my body for bounding elements on the floor.  Boxers use it for foot speed training and endurance, and even older women can do it for a weight bearing activity to prevent osteoporosis.  There - a little bit of benefit for everyone! Here's a Video showing how to do this example workout using the Crossropes as well as a Scosche Rhythm+ to track Heart Rate and the FitnessMat by Wellnessmat.  You can find all these products to do this workout on your own HERE!   

Don't forget, you can do interval training with other exercises other than Jumping Rope!  I often do circuits with timed intervals doing other exercises such as pushups, pullups, dips, rollouts, squats, and more!  I enjoy the variety of the interval training and it's nice to add in some jumprope to add variety and mix it up a bit!  You can see from the Rhythm+ data that my Heart Rate gets up there pretty quickly - especially from using the 3lb. Titan CrossRope Cable.  


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1 Arm Pushup Front Fly Rollout Combo

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1 Arm Pushup Front Fly Rollout Combo

I found a really cool way to change up my workout with a very cool product call the xtreme rollers.  They are kind of like perfect pushups… but on steroids, with myriad ways to switch up whatever you are working on in the gym.  They all will require using your bodyweight as resistance which you all know I love, and they are all great for core stability and strength.  

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Blue Apron Korean Stir-Fried Beef Chapchae

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Blue Apron Korean Stir-Fried Beef Chapchae

Blue Apron: http://www.bebeauti.es/?BLUE5
Promo: Receive 2 free meals when you sign up through this link!

Full Ingredients and Instructions Here

10 ounces chuck tender beef
½ head broccoli
3 scallions
2 cloves garlic
2 teaspoons of sesame oil
2 teaspoons light brown sugar
1 1 inch piece of ginger root
1 carrot
1 teaspoon of Gochugaru
6 ounces of sweet potato vermicelli noodles
1 tablespoon of white sesame seeds
2 tablespoons of soy sauce

This makes 2 servings and will be about 675 Calories per serving

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Chicken Supremes Recipe

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Chicken Supremes Recipe

As some of you know, Averi here is a big sister, and since we have been super busy with her new baby sister Lexi, I’ve decided to try a food service to help out with today’s dinner.  Blue Apron sent us a refrigerated box of Fresh Ingredients that we are going to use to create a delicious, healthy, chef designed dinner with.  This really makes my job easier!  So we begin with this dummy proof set of instructions here on how to make this meal, and our first step is to pull the ingredients.  Three meals came in the refrigerated box and each ingredient comes separated in it’s own pre measured, labeled baggy to make it simple.  SO, we pull our ingredients for the chicken supremes dinner and gather our ingredients.  It tells us here this meal will serve 2 and has about 535 Calories per serving.

 

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5 Healthy Snack Ideas!

Here are 5 simple, easy to make snacks you can make for your busy day that are healthy!  Give them a shot!

1. Apples and Almond Butter

2. Hard Boiled Eggs

3. Cashews/Almonds/Walnuts

4. Tomatoes and Cucumbers

5.  Bag o’ Blueberries

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TRX RIP Trainer Dynamic Warmup Exercises

Here's a Dynamic Warmup using the TRX RIP Trainer Basic Kit! Buy Your TRX RIP Trainer Here: http://fitnessontherun.com/home-gym-equipment/rip-trainers My Home Gym Equipment Store - http://www.fitnessontherun.com TRXtraining - http://fitnessontherun.com/trxtraining-suspension-pro-kit-3.html Indo Board - http://fitnessontherun.com/indo-board-original-training-package-natural.html Blog: /

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Dynamic Warmup

Let’s talk warmup.  Today we are going to lead you through a dynamic warmup which has 3 goals.

Goals of Dynamic Warmup

1. get your nervous system activated and ready to move

2. get blood flowing to your muscles and warm them up so they are elastic

3. get your body to start the cycles of breaking down fuel stores and get your energy systems ready to provide long term energy for exercise.  

Also, if you are focusing on a certain body part to exercise, focus more of your dynamic warmup on that area.

This will help you avoid injuries, perform better and perform longer.  Without a proper warmup you will begin your exercise routine on cold, stiff muscles and if you start pushing large loads right away you can not only strain muscles, you can also produce lots of lactic acid in the muscles which can effect the longevity of your performance.

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IDEA World 2013 Fitness Convention

Idea and Fitness, Idea Fitness Convention, Idea Convention, Idea world, World Fitness Idea, idea conference, idea fitness conference, idea fitness journal, ace fitness, Jon Ham, Fitness On The Run, fitnesstrainingbyjon,

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Grilled Halibut Recipe | Cedar Plank Halibut

Pineapple Mango Salsa:

1 cup chopped pineapple

1 cup chopped mango

2 chopped Green onions

½ cup thinly chopped red bell pepper

1-2 Jalapenos- chopped

1 tablespoons olive oil

2 limes, juiced

Sea Salt and Pepper to taste


Mix these up real well and now to our Halibut.  

Grilled Halibut

Rub with a little extra virgin Olive Oil, Sea Salt and Pepper and we are going to grill it with the skin down, touching the cedar plank

Grill on a cedar plank (soak the plank for at least 2 hrs).  Grill for about 20 minutes.  No need to rotate the fish.  


 

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Hanging Leg Raises | Toes To Bar

Hanging Leg Raises, Leg Raises Abs, Hanging Knee Raises, reverse crunch, crossfit, toes to bar, knees to bar, crossfit exercises, crossfit workout, wod crossfit, crossfit training, Jon Ham, Fitness On The Run, Fitnesstrainingbyjon

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Bulgarian Split Squat Combo

Here’s a killer exercise I do with my home training clients that is a challenge to your whole body. Especially your Butt, legs, shoulders and even your balance. It’s a modification to the Bulgarian Split squat by adding a biceps curl and a shoulder press with dumbbells. So, let’s break it down.

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Simple, Healthy Egg Frittata Recipe

One of the keys to eating successfully is to have quick and healthy meals that you can fall back on when life is crazy busy and you need to put a meal together in 30 minutes or less. One of my favorites is a baked egg and veggie frittata. I love this dish because I usually have everything I need on hand and everyone in the family loves it, even my almost 2 year old! To start, chop all your veggies for the frittata. I have 3 green onions, 1/2 of a red bell pepper, and about 1 cup chopped, fresh spinach. Dude, who even eats spinach from a can? Really. Pour your veggies into a greased baking pan or quiche pan. I have greased my pan with a bit of butter. Crack open and whisk 6 eggs. I prefer to use pastured eggs, which are known to contain the highest levels of vitamins and healthy Omega 3 fatty acids. I purchase mine from a local farmer’s market. Add a bit of sea salt and black pepper to the eggs. Dump your eggs into your baking pan. It should fill the pan about ½, to 2/3 full. If you fill the pan too high, it may be difficult to get the center to cook properly. Place the pan in the oven for about 20 minutes at 350 degrees. Every oven cooks differently, so keep an eye on your frittata to make sure it is not burning. Insert a knife into the middle to make sure it is cooked completely.

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How To Hold A Handstand On Gymnastics Rings

Here's a very advanced tutorial on how to Hold a Handstand On Gymnastics Rings.  

I had an audience member ask me how he could learn how to do a handstand on Gymnastics rings which is really stinkin’ difficult because in case you haven’t noticed, rings, unlike bars or the Ground, are not stable.  Which makes it impossible to do a handstand on them... If your handstand isn’t fundamentally correct.  Just as in my how to hold a handstand video, I explained how it all comes down to posture, practice, and some strength.  This is even more important when on the unstable rings.  What if you were trying to stand on rings and balance on your feet???  You better have some solid posture or else you would fall, right?  So what makes standing on your hands on the rings any different?  Nothing.  Except your arms are not as strong as your legs, you can grip the rings better with your hands than your feet... and your face won’t get all red if you are standing on your feet... and you better have a really good handstand to even attempt this...

Once your handstand is competent on the floor, and you can hold it for a while, like more than 30 seconds, then you can try on the rings.  Make sure you have a mat or something underneath you in case you fall over... not like me with a solid concrete floor underneath me.  To start, you can wrap your feet around the rings straps for balance until you get your bearings, then as you become more comfortable, move your feet to just barely touching the inside of the rings straps.  Remember what I said in my how to hold a handstand video about pushing up and getting rid of any shoulder angle?  yah, this is critically important.  You need to extend and push on those rings and make your body as tall as possible.  Also, you’ll want to turn the rings out so your arms don’t brush the straps and try to keep your arms locked out.  In gymnastics, bent arms and touching the straps are a deduction.  Bad.  You can adjust your balance using your wrists, and even your shoulders can planche forward to adjust your balance if needed.  

If you are not there yet and not quite ready for the rings, I recommend practicing handstands against a wall, and even one arm handstands against a wall.  This will help improve your handstand and get you ready for holding it longer on the ground.  Also, handstand pushups and presses are a great thing to practice and will make your handstand better over time.  To help you get rid of that shoulder angle, make sure you regularly stretch your lats and everything else by hanging on a bar.  Also, actively strengthening your scaption muscles is a great idea.  You can do TRX Letter I’s for that - which will also help your reverse hecht for you gymnasts out there.  

Video Link - http://youtu.be/MxQjAcIG7k4 

 

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