The Fitness Source: July 2011

Basic Running : Pronation Demystified

We show you, in slow motion detail, how to determine if you have this gait pattern.

Basic Flexibility : The Good Morning Stretch

We often work the front of our legs and forget to focus on the back of them! Good Mornings are a great way to target the back of your legs and work your hamstrings. Watch as Dr. Fred Roberto demonstrates how to do a proper good morning and then offer other hamstring exercise variations.

Kettlebells For Beginners

Today on http://www.myomytv.com we decided to put together a tutorial on the foundation Kettlebell movements. It is important to learn the correct technique to both prevent injury and enable the transitions into the kettlebell lifts.

This is the second installment for the Kettlebells basics series. I hope you'll come and check out my other workouts and recipes on http://www.myomytv.com

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Ido Portal - Advanced Conditioning Walks

General conditioning you can do without any equipment, using a natural pattern - walking, but implemented into challenging positions.

The consummate mastery of Ido Portal is the result of countless hours of dedicated training. There is no simple solution to gaining skills like these other than deep thought, extensive practice and a mind body connection that is nothing short of Zen.

Watching a body move like this can be endlessly fascinating, but it's almost worthless if it doesn't get off your chair and down on the floor to try it for yourself

Introduction to Krav Maga - Extreme Self Defense of the Israeli Army

An introduction to Krav Maga Worldwide featuring training footage and interviews with Darren Levine, Marni Levine, Jennifer Lopez, KMW Instructors Tina Angelotti, Joe Seetoo, Jessie Shelley and many more.

An Interview With the Incredible Ido Portal, Master of Self Dominance

Ido Portal (from Israel) the YouTube: Self-Dominance phenom, being interviewed by Steve Atlas- at Atlas Training Systems in Spokane, WA. The first, of a three part interview.

Ido Portal interview. Part 2 of 3. Shot at Atlas Training Systems-Spokane, WA.

Part 3 of 3 in the I.P. interview. Shot at Atlas Training Systems in Spokane, WA.

Basic Yoga for Computer Users with Esther Ekhart

"When you are working with the computer all day, you will get sore hands, shoulders and arms. Try these exercises and it will get better!" Esther Ekhart

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We read and liked this book. A simple no nonsense introduction to yoga. Brought to you from Amazon, a trusted seller.

Bodyweight Fat Burn Circuit Workout

You asked for it and you got it once again. A "bodyweight only workout" that you can do in the comfort of your own home using nothing but a pullup bar and your own bodyweight. In typical AthLEAN-X fashion, this workout is not going to be your tired old squats, pushup, curl, dip workout. No, this bodyweight circuit workout brings you exercises that you may not have seen or tried before, but will be guaranteed to get your muscles growing and your fat melting.

Jeff Cavaliere, celebrity fitness trainer to the stars brings to you the bodyweight only circuit workout. With experience training some of the top professional athletes from all the major sports and Hollywood's fittest red carpet celebritites, Cavaliere knows how to get results...and he knows how to get them in record time.

Cavaliere's AthLEAN-X Training System is a 90 day program that doesn't require nearly as many workouts as P90x and his workouts are much shorter as well. Get in better shape than with P90x using fewer workouts and shorter workouts....guaranteed! Sound good? Then head to http://www.athleanx.com and be 89 days closer to your new body tomorrow!

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Exercise is Medicine™ - Keys to Exercise - Flexibility

Exercise is Medicine™, a program launched by the American College of Sports Medicine (ACSM), is designed to encourage America's patients to incorporate physical activity and exercise into their daily routine. Exercise is Medicine™ calls on doctors to prescribe exercise to their patients.
The Keys to Exercise Video Series provides tips and best practices for a healthier, more effective workout.

Raw Foods: Berries in Cashew Cream

Cashew Cream

Blend in a blender: 1 cup raw unsalted cashews, 4 raw dates , dash vanilla, dash cinnamon, water.

Pour over a couple of bowls of fresh mixed berries!

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Basic Wilderness Survival Skills: Dehydration

Wilderness survival includes recognizing the symptoms of dehydration. Recognize dehydration symptoms including sunken eyes, dry tongue and loss of skin elasticity with tips from an experienced outdoorsman in this free video about wilderness survival skills.

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How to Stop your Kayak from Flipping

This episode of Paddling TV looks at how correctly uses braces to prevent yourself from flipping in a kayak.
Check out the latest kayaks at http://www.neckykayaks.com

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Intermediate Yoga : Firefly Vinyasa

I invite you to explore this simple precise vinyasa designed to lengthen the spine, open the hips and shoulders, connecting the body, mind and spirit effortlessly.

Beginning with a specific variation on yogamonks surya namaskar, followed by spinal flexion and extension into spinal twists and backbends this vinysasa will lead you gracefully into complex and challenging arm balances and inversions.

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Gear: Vibram Five Fingers Review and 2011 Lineup

Having a sore foot is really no fun. X-rays, anti-inflammatory, nothing seemed to be helping then I remembered a quirky barefoot philosophy connected to shoe maker Vibrim and decided to go investigating.

Max DeLacy is the Australian Importer and not only hooked me up with a pair of Vibram Five Fingers, Max gave me a one on one running lesson and a sneak preview of the new Vibram Five Fingers to be released in 2011.

After wearing them for a week, I am on the mend and 100% convinced Vibram Five Fingers should be in your cupboard too.

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Gear Review: Nike Free Run 2 Running Shoe

This is my review of the Nike Free Run+ 2 Livestrong model, which I have had for about a week at this point. Overall verdict: top rated shoe. Having owned Saucony, New Balance, Brooks, even other Nike shoes, these are by far the best I have owned -- including the previous Free Run+. Great support where needed, hugs the foot well, very comfortable, light-weight, well-ventilated and balanced. A must-have shoe for serious runners!

Interval Training for Runners

http://www.mytreadmilltrainer.com - Interval training for runners - is it worthwhile? Should runners be doing interval training or should they just focus on steady state runs? Find out in this video by the inimitable Yuri Elkhaim

Basic Yoga : Seated Hip Opener with Esther Ekhart

Esther Ekhart guides you through a 13 minutes Seated Hip Opener Sequence for Yoga which is very beneficial for the hips and the lower back.
Please subscribe to my channel here: http://www.youtube.com/subscription_center?add_user=yogatic. Yes!

Realistic Reps - The Rule of Ten

Dan John begins his description of the rep ranges he uses most often.

Balance and Proprioception - Sensory Motor Training Demystified

Balance is the ability to keep control over the body's center of mass. Proprioception is the ability to receive and process sensory input about where the body is in space. Joint and head injuries can often impair these essential skills. Proper training can restore these functions and abilies to a remarkable degree. Aspects brought into play are surface stability, stance, head position, visual input, spatial movement, weight transfer and multitasking. Proprioceptive and balance training can go a long way towards rehabilitation and prevention of injury.

Pistol Squat Insanity!

Arguably one of the most difficult strength training bodyweight moves, here is the one legged "pistol" squat in quite a few original variations. Adding an element of instability by standing on a kettlebell increases the difficulty of the movement tremendously. Jumping into them is just plain crazy!

Preventing Shin Splints and Sprained Ankles

These rehab and prehab techniques will be beneficial for runners or other athletes who suffer from shin splints or mild sprains. Techniques as simple as warming up in socks or using a rubber ball for fascia release can help prevent injuries caused by over protective attitudes towards ankles and shins!

All About Ankle Sprains

We specialize in sports injuries and getting athletes back to their sports fast (running injuries, shoulder tendonitis, IT Band, Runners Knee, Hip Flexor tightness). We see athletes anywhere from baseball, triathletes, golfers, basketball, cyclist, runners and so on. We provide Active Release Techniques (ART), chiropractic care, strength training and corrective exercises.

Mobility Training Demystified

Not quite the same as flexibility training, mobility training is based around the premise that human beings were built to move. Mobility training is designed to take your body through a range of motion. To be functional there are certain movements which your body must be able to do:

Hip and leg pushing exercises (squats, lunges, step ups)
Hip extensions (hip hinge, dead lifts, hip lifts)
Rotation (chops, throws)
Vertical pulls (chin ups, pull ups, pull downs)
Vertical push (shoulder press)
Horizontal pulls (rows, inverted rows)
Horizontal push (pushups, chest press)
Jumping and Landing

Squatting From the Bottom Up - The Cook Squat

"A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand.

Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns.

Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength.

This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost." -Gray Cook

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Fire Your Glutes with the Cook Glute Lift!

The Cook Hip Lift is a single leg bridging movement designed by world class fitness coach Gray Cook. Anterior hip pain, lower back pain and sciatica can often be traced top poor glute function where the lower spine bears the brunt of action because the glutes are not properly activated. This movement is both a test and an exercise that teaches the critical difference between hip and lower spine range of motion.

Juicing Vs. Blending - Is There A Difference?

In a recent email, one of our Juice up your life members asked the question. What is better juicing or blending and do I need both? What do I juice, what do I blend? Well, here is the answer and a little more. :)

Raw Foods: Sunflower Seed Ranch Dressing - To Your Health!

In a blender put 1 cup soaked (about 1-2 hours) and rinsed sunflower seeds, juice of one lemon, 1/2 cup chilled water, 1-1/2 tsp sea salt, 1 tsp of onion granules, and blend. Then add 1/8 tsp black pepper, 1-1/2 tbsp dried dill, blend again. Add more or less water to change consistency from dip to dressing.

Raw Foods: How and When to Wash Strawberries

Emily Luchetti, executive pastry chef of Waterbar and Farallon, warns against unleashing a gush of water onto fresh strawberries, as this can bruise their tender flesh. Her approach is gentler: Submerge the fruit in a bowl of water.

Raw Foods: Cleaning Blueberries

Brought 15 pounds of fresh picked blueberries home and took about an hour to clean and bag them. Here's how I did it, with some direction from Nancy.

Raw Food Recipes: Easy Raw Food Breakfast

Raw food recipes to die for! Try this "raw" cereal instead of the garbage cereals that come in boxes. Simple! Combine fresh berries, chopped walnuts, hemp seeds, sunflower seeds, ground flax seeds, shredded coconut top with a little flax seed oil and some rice milk. For more great raw food recipes get your copy of Eating for Energy today. Visit http://www.EatingforEnergy.ca

Shin Splints Demystified

Shin splints treatment and rehabilitation from sportsinjuryclinic.net.
For more information on shin splints, please visit: http://www.sportsinjuryclinic.net/cybertherapist/front/lowerleg/shinsplints.htm

Supplements: Tim Ferris' 4 Hour Body PAGG Stack

In The 4-Hour Body, Tim suggests that these 4 supplements are the 4 horsemen of sustained fat loss which have a synergistic effect when put together:
Policosanol: 20-25mg Alpha-lipoic acid: 100-300mg Green tea flavanols: 325mg (decaffeinated) Garlic extract

Razor Sharp Abs Cardio Workout

Cardio is not dead but can be an important component in losing the last bit of body fat after utilizing high intensity weight training and diet.

Bill "Superfoot" Wallace - The Unbalance High Kick

Wallace has taught karate, judo, wrestling and weight lifting at Memphis State University. The author of a college textbook about karate and kinesiology, he continues to teach seminars across the United States and abroad. Here he teaches how to unbalance a high roundhouse kick.

Supplements: Acetyl-L-Carnitine : The Side Effects

Side effects of using acetyl-L-carnitine include insomnia, irritability, nausea, upset stomachs and GI distress. Discover why it's important to use a low dosage of acetyl-L-carnitine with help from a registered and licensed dietitian in this free video on health and nutrition.

Intermediate Yoga - The Standing Split and Half Moon Pose

Esther Ekhart shows us how to do the Standing Split and the half moon pose with the wall in Yoga. The wall gives you stability and feedback about your body and can be of help as a result.

Raw or Living Foods - Learn the Difference!

Eat food in its natural uncooked state. There is a difference between raw and living food, and that difference is explained here. For example, raw uncooked almonds are dormant, but not dead. Dormant foods generally need soaking to release their enzyme inhibitors. For more info go to http://www.eatingforenergy.ca/rawfood101

How to Choose a Bicycle for Touring

Learn about touring bicycle luggage accessories and parts like low-rider racks and panniers made to load up on extra clothing, in this free biking video with expert tips and advice.

Explosive Kicking Drills

Learn how to do kick drills from a fighting expert in this free instructional video on training exercises for fighters.

Intermediate Yoga - The Flying Pidgeon Pose

This pose is fun to attempt. Demonstrated here by the beautiful Esther Ekhart.

Cross Training for Competitive Kayacking

To be a true champion and to reduce the risk of injury cross training is essential. Westley interviews My Kayak Coachs Jim Walker. Watch how Jim's squad use this to their benefit.

The Benefits of Barefoot Walking

Interview with Brian Calvi from Farm of Life about Barefoot walking. Otherwise known as 'Earthing' Brian discusses why it's good for us.

Bodyweight Animal Walks - Walk Like a Dragon!

Animal Walks are excellent traditional bodyweight exercises! Here Steve Maxwell shows you why.

Clubbell Hero - The Evolution Workout

This is a sample workout out of the Clubbell Hero Evolution program by Shane Heins. This workout was taken from the "Thor" Strength Cycle. It is the high intensity session for that cycle.

Kettlebells from the Ground Up

In this clip, Gray and Brett introduce themselves and their Kalos Sthenos old-school project. For the full review, visit www.otproductreview.com, or from more from Gray and Brett, visit www.functionalmovement.com or www.applied strength.com

Functional Fitness - The Art of Movement Analysis

This video shows the Functional Fitness USA movement analysis the trainers do to target the work outs, making the exercises corrective for each individuals poor movement patterns.

Hindu Strength Training Bodyweight Exercises

Hindu strength training as taught by Swami Buaji.
combat fitness, Indian wrestling.

5 Core Stability Exercises You Need to Know

John Chase, Bolingbrook Personal Trainer, shows you 5 core stability exercises you can do using only your own bodyweight and a stability ball.

Basic Bodyweight Exercise: Using Your Stairs

Use your stairs for a dynamite bodyweight workout!

Basic Bodybuilding - Overhead Tricep Dumbell Press

Bodybuilding dumbbell presses are a great exercise for the triceps. Get great looking triceps with tips from a nationally competitive bodybuilder in this free weight lifting video.

Basic Swimming - The Front Crawl

In this video, Ian Cross from Swimming Without Stress explains some important points to help you with your front crawl. The practices demonstrated here by Cheryl and Ian Cross were shown to us by Steven Shaw who we trained under between 1997- 1999. The movements are informed by the Alexander Technique.

How to Prevent Shin Splints and Other Running Injuries

In this video you're going to learn how to prevent shin splints and other running injuries and we're going to cover a lot of ground regarding preventing running injuries through the use of strength training, running technique, and recovery strategies.

Basic Boxing : How To Hit A Speedbag

Martial Arts Master Scott Palangi explains how to hit a speedbag. This clip was shot as Master Palangi was walking by and one of his students put him on the spot! One of the best instructors in the world and known for his articulate and easy-to-follow teaching style.

World's Toughest Plyometric Exercise

This is quite simply the toughtest hardest most brutal exercise in the world. it develops power, stimulates the cardiovascular system and makes you a better more powerful athlete. Be sure to check with your doctor!

Chi Running Demystified

A quick look into "What is Chi Running?" The pioneer of natural running form, ultra runner Danny Dreyer and his wife Katherine founded Chi Running in 1999. Take a look to see what it's grown into today.

Basic Boxing - Defending Against the Left Jab

Basic Boxing Defending Against The Left Jab!

Intermediate Yoga - Hanumasana (The Split)

Here Andrew shows you the split, and a way to prepare for them! Don't overdo it, respect the boundaries of your hamstrings!

Sciatica? Try the Yoga Solution

If you have that tingling, painful sensation running from your back down one of your legs, chances are you may be experiencing sciatic nerve compression. To relieve the pain, Yoga Teacher Garry Alesio, shows you some simple stretches and home-based strategies.

The Barefoot Runners of Mexico

Nestled in northern Mexico and the canyons of the Sierra Madre Occidental is a small tribe of indigenous people known as the Tarahumara. They call themselves Rarámuri, loosely translated as "running people," "foot-runner," "swift of foot," or "he who walks well."

Running: The Forefoot Strike

Born To Run Coach Eric Orton demonstrates the new wave in run form and technique.

Gear Review - The Competition Kettlebell by Spartan

Competition kettlebells will last you a lifetime. Ergonomically designed for superior balance and usability, these bells are a consistent size throughout the range and are recommended for those wanting the best.

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First Aid : How To Treat A Sprain

When treating a sprain injury, stay off of the joint or ligament, apply ice to the affected area, wrap the injury in a bandage and elevate it above the heart. Learn to accurately treat a sprain injury and ease discomfort with tips from a registered nurse in this free video on family health.

First Aid : Heat Vs. Cold For Sport Injury Treatment

Dr. Steve explains the differences and benifits of both Heat Treatments and Cold Treatments. Dr. Steve tells us when its best to treat injuries with heat and when to treat with ice. Good information if you are ever unsure which treatment you should use. www.AlleghenyChesapeake.com

ITB (Iliotibial Band Syndrome) - Explained In A Minute

This is a succinct look at the condition of Iliotibial Band (ITB) Syndrome, including the causes of the injury, symptoms, treatment and rehabilitation.
For more information on IT band syndrome, please visit: http://www.sportsinjuryclinic.net/cybertherapist/front/knee/irunnersknee.html

Basic Judo : O Goshi - The Hip Throw

Sensei Brian Jones from Crescentwood Sakura Dojo teaches O Goshi.

Basic Bodybuilding - The Top 7 Exercises For Getting Ripped

Here are the top 7 exercises to accelerate muscle growth and get huge muscles without muscle building supplements.

How To Make A Hiking Survival Kit

Learn how to pack a hiking survival kit in this free wilderness survival video.

Taking Care Of Sprains And Strains

Susannah M. Briskin, MD, University Hospitals Rainbow Babies & Children's Hospital Department of Pediatric Sports Medicine, discusses the differences between ligament sprains and muscle strains. For more information on sports medicine, visit the UH Rainbow Babies & Children's Hospital Department of Pediatric Sports Medicine web site http://www.uhhospitals.org/rainbowchildren/OurServices/