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3 Health Apps on the Market that We Dig

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3 Health Apps on the Market that We Dig

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Guest writer Jared Hill is an eclectic, Chicago based blogger. His articles mostly focus on fitness and NBA team reviews and have been featured on NewHope360, Los That Sports Blog, & Dr. Premm's Global Community.  Have you been seeing people intently studying their smartphones at the gym, track, and court?

While they might be ordering takeout, or furiously swiping left on Tinder, it’s slightly more probable that they've been using a health app. These miraculous “health monitors” are widely used today; within the fitness community, most obviously, but increasingly among the general population as well.In this article, you'll find details on the best of the best in the fitness app trend.

With this advantage in mind, we begin with one of the top apps favored by both health seekers and their doctors.

 

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As BusinessInsider.com explains, Apple's HealthKit isn’t “an app, exactly. It’s more of a hub where you can monitor daily health stats, and see them over longer periods of time,” making HealthKit something of an all-around organizer. It collects data from medical devices, fitness trackers, and other health apps and stores them in an organized format. Additionally, it translates data into medical metrics, ensuring accuracy.

HealthKit will track calories, blood sugar, cholesterol, weight, and heart rate. In its "Medical ID" format, you can document medical conditions, allergies, medications, doctors, and emergency contacts. By having all your health data in one location, you can see the relationship between your diet, exercise, weight, stress, and sleep. Seeing "cause and effect" in this way can guide you in achieving your fitness goals. A "Dashboard" enables you to decide which data you want to share or keep private. HealthKit works with apps of health care institutions, such as Cleveland Clinic, Mayo Clinic, and Mount Sinai. HealthKit operates on a closed platform, and Apple restricts access by unapproved developers and apps.

 

Bottom Line - Apple HealthKit scores as a data store.

 

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Google Fit has taken a bite out of Apple's profits as a competitor with HealthKit. Fit tracks the same fitness elements as HealthKit, but it interfaces with other Android devices and apps. Fit has various partnerships with device manufacturers, such as Adidas, RunKeeper, Withings, Polar, and Nike Fuel. With Fit, you access information by opening individual apps separately. Fit operates on an open platform, and users have unrestricted access to other apps.

 

Bottom Line - Google Fit is an app that rivals Apple and is compatible with Android devices.

 

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MyFitnessPal is an app designed to help you achieve a weight loss goal. You establish a calorie goal and input your daily exercise and food intake. The app tracks calories consumed and burned, and its database is the largest among calorie counters, with nutritional information on thousands of brand-name, generic, and chain restaurant foods. You can also calculate calories from a recipe. A "Food Search" feature enables you to call up information by name.

 

Do you want the scoop on that Häagen-Dazs chocolate ice cream? MyFitnessPal will give you the nutritional breakdown in calories, fat, carbs, and protein for a specific serving size. As USA Today notes, “the great thing about [this app] is that [it] learns your tastes,” making it easy to track your favorite foods and restaurants you frequently visit. MyFitnessPal is compatible with numerous other apps and fitness-tracking devices.

 

Bottom Line - MyFitnessPal is a great weight loss buddy that enables you to accurately track calories as part of a weight reduction program.

 


One word of caution: there are some health apps on the market that may cause more harm than good. “Health apps are expanding at a rapid rate, so quickly that the FDA, despite its best intentions and efforts, has been unable to regulate each new app before it hits the market,” says Tim Cannon of HealthITJobs.com. It’s generally a good idea to check on the app you’re interested in using before you install it to make sure it’s got a good reputation, and a large enough base of users to generate meaningful reviews. If you can’t find any reviews for a specific app on the internet, steer clear.

That said, with the above three apps at your disposal, better health is just a download away!

 

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We're Reading: The Truth About Carbs

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We're Reading: The Truth About Carbs

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DIAKADI Trainer, Nate Miyaki, named one of Greatist's 100 Most Influential People in Health and Fitness has just written a new book, The Truth About Carbs: How to Eat Just the Right Amount of Carbs, To Slash Fat, Look Great Naked, & Live Lean Year- Round.  Nate touches upon some of the key misconceptions of carbohydrates such as Paleo low carb diets vs. Atkins no carb diets and Whole Grain Groupies vs. Carb Cutting Cults; emphasizing the differences in diets based on individual physical activity levels. If you're looking to stop fearing carbs, educate yourself on proper nutrition, and understand what foods will work best for you based on your lifestyle, this is the book for you!

Grab the Kindle Edition for $2.99 here: The Truth about Carbs: How to Eat Just the Right Amount of Carbs to Slash Fat, Look Great Naked, & Live Lean Year-Round - Kindle edition by Nate Miyaki. Health, Fitness & Dieting Kindle eBooks @ Amazon.com.

Love holding a book in your hands? Us too! Purchase the Paperback for $6.33 here: The Truth about Carbs: How to Eat Just the Right Amount of Carbs to Slash Fat, Look Great Naked, & Live Lean Year-Round.

 


 

And now, we break down the first three chapters of Nate's new book with some of our favorite quotes and facts. Take a look.

 

Number 1

THE GREAT CARB DEBATE

"The Carbohydrate Wars--they’re a real doozy. They have been raging in gyms, kitchens, and nutrition conferences for decades, and will continue to do so into eternity.  There's religious-like passion and cult-like followings on both sides of the fence. The pendulum of popularity seems to swing back and forth between the two.

So unless you take a little time to educate yourself, you will continue to be Dazed & Carb Confused.  You’ll keep following the trends, marketing madness, and cookie-cutter diets vs. finding what work best for you.  You will yo-yo back and forth between quick-fix extremes and rapid rebounds instead of living lean year-round by following a customized lifestyle plan.

 

You want the Carb Truth?  Do you think you can handle it?

 

Both sides of the battle can be right.  Both approaches can work.  Real world results and evidence among athletes, fitness models, and physique enthusiasts prove that.  So does a plethora of research.  For the geeks like me, you’ll get to see a lot of this research later.  For the non-geeks, it is separated out so you can skip over it.  The main goal of this book is to get you on a targeted fat loss plan, not to make you fall asleep in a lecture.

Carb confusion in the public and problems in the individual person arise when fitness writers and coaches try to slot everyone into one universal system and proclaim it is the best for everyone, everywhere.

The diet industry has lost the principle of Specificity--matching your plan to your individual situation and goal.  There is no "Perfect Diet" that can claim a throne.  The next time someone claims to be king, punch them in the high-carb breadbasket or kick them in the low-carb nuts.

There are multiple effective diets based on a variety of different situations and goals.  We will get you to the right one based on where you are currently at and where you ultimately want to go."

 


 

Number 2

THE DOWNSIDE OF MISMATCHED DIETS

"When I combined low-carb eating with consistent, intense, anaerobic training, it was a disaster.  I lost lean muscle mass, ended up skinny-fat, caught every cold that came around town, suffered from insomnia, was anxious and depressed all of the time (and I’m normally a laid-back, happy beach dude), and ended up with the testosterone levels of a 70 year-old.

 

It wasn’t until I returned to my Exercise Physiology roots, applied the principle of Specificity not only to my training plan, but to my diet plan as well, incorporated some Sports Nutrition principles back into my plan, and re-integrated some carbs back into my diet that my results took off.

Yes, if carbs are overeaten, they can inhibit the fat loss process. But in the right amounts and situations, they can support it."

 

 


 

Number 3

YOUR SIMPLE CARB SOLUTION

Match your carbohydrate intake to your individual activity levels, metabolic condition, and physique or performance goals.  It really is that simple.

A 300lbs, obese, sedentary, pre-diabetic office worker trying to improve biomarkers of health and save his or her life DOES NOT have the exact same nutritional needs as a 175lbs, lean, fit, insulin-sensitive athlete trying to reach elite levels of performance or physical development, and maybe has the less noble, but equally important goal of getting big guns and a shredded 6-pack. Neither does the relatively fit woman trying to turn it up for the next few months and rock a bikini come summertime.

Yet, that's what you have to believe if you buy into the dogmatic adherence to a one-size-fits all "diet system."

 


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You can check out the book’s description, table of contents, and read the first two chapters (The Great Carb Debate & The Downside of Mismatched Diets) for free by visiting the book’s page on Amazon here: The Truth About Carbs. To learn more about Nate Miyaki, visit his website or chat with him on twitter.

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Training to Get You Snowboard Ready

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Training to Get You Snowboard Ready

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Moving into December and the arrival of the season's first rains not only brings some much welcomed and long overdue drought relief, but it also signals the start of snow sports season. For avid snowboarders like Billy Polson, that means its time to start that winter sports conditioning! Watch Billy as he walks you through a few exercises to get those legs in top condition so you can take on the snowy mountain west.

In this video, Billy emphasizes adding a balance board to your BOSU exercises to help you stay on your feet and avoid injury. He also offers some advice on endurance training helping you take advantage of your time on the slopes without tiring out.

 

https://www.youtube.com/watch?feature=player_embedded&v=Wu4Hb8MbRuI

 

One of our favorite tools for winter sports conditioning at DIAKADI is the Rolo Board.  Most balance boards only rock side-side (left to right), but the Rolo Board has multiple roller attachments enabling you to practice controlling the board as you rock front to back, perfectly simulating the heel-toe rock of your snowboard as you head down the mountain. This fun tool is no walk in the park, so make sure that you have mastered the Bosu and balance board before hopping on!

 

https://www.youtube.com/watch?feature=player_embedded&v=ikv9IVH7B20

 

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Foam Rolling the Upper Back [Scott: Draft in Process, need images in SS]

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Foam Rolling the Upper Back [Scott: Draft in Process, need images in SS]

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Since many of us carry our tension in our backs, you might be feeling a little extra tense this week, and we totally understand. With work conferences, Giants games, construction, and public transit delays, who wouldn't be feeling a little extra tight? But don't worry, we've got your back! If you suffer from the occasional upper back tightness that many of us do, look no further. In this week's Quick Tip, Jenny shows us a simple way to use the foam roller to release tension in the muscles of the upper back.

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This exercise is great for pretty much everyone, but is especially good for people who use their upper back muscles often like baseball players, golfers, climbers, painters, parents of small children, etc. It can give the necessary release to the muscles that most commonly cause us grief.

Use a high density or low density foam roller, depending on the depth you prefer. Go slowly and allow your body to relax into the foam roller. And don't forget to breathe!

Note: If you feel any pain during the exercise, discontinue until checking with a professional.

We are always available to consult with you over the phone to help you with a treatment strategy. Call today to find out which therapist would be a great fit for your specific needs.

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Top 7 Reasons Everyone Should Learn Handstands

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Top 7 Reasons Everyone Should Learn Handstands

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1. Practice Forming Healthy Habits

There are two ways to adopt new behaviors: increase motivation or decrease the barrier for entry. In fitness, attempting to increase motivation is the predominant form of behavioral modification, and most often through “negative incentivizing.” Have you ever been pressured or guilt tripped for not training hard enough? I certainly have.

Increasing motivation, especially though guilt, results in the gym-goer feeling bad about the very thing they are trying to do more of. One solution is to replace negative reinforcement with positive and the best trainers and coaches do this.

However, there is an even simpler solution - make new fitness behaviors much smaller and easier to accomplish. As one example, a gym-goer who adopts the goal a single, daily push-up is much more likely to continue to expand her fitness repertoire than the fitness-enthusiast who sets the goal of running a marathon next year. Running a marathon is too big a leap at the beginning.

Learning handstands is a goal similar to practicing a daily push-up.  It is difficult enough to be challenging and specific enough - if you know the steps - that learners continue on the path of skill acquisition.

(If you are interested in the learning more about increasing motivation versus decreasing barrier for entry, check out the “Fogg Behavioral Model” at http://www.behaviormodel.org/)

2. Handstands: The New Fitness “Gateway Drug”Robin 2

There are extensive scientific studies that show that push-ups are a “gateway drug” to increased physical activity. Push-ups provide an easy exercise, that can be done anywhere with little oversight. Push-up progress is easy to track (“How many push-ups did you do today?”) and lead to wanting more challenging physical activities.

Handstands are the new fitness “gateway drug.” Handstands are more challenging than a single push-up, but need not be impossibly so. Because handstands can be broken down into dozens of tiny, incremental steps, they can be equally easy to learn, and inevitably lead students to wanting even more physical activity. Handstands provide a relatively complete exercise – bringing into play the arms and upper body, chest and core, legs and balance. Like push-ups, handstands can be done anywhere, and with little oversight.

3. Break Down The Steps

People don’t learn handstands because of a lack of knowledge of the necessary steps.

Progressing through small, incremental steps to the ultimate goal is the fastest way to learn a new skill. Unfortunately, handstands are almost never taught in this way. Every student and most trainers want the outcome - the end result of balancing upside down - right away. The result is that a student is taught to repeatedly throw themselves into handstands, usually against a wall, and struggle to find a balance in this completely unknown position. It is human nature to see a goal and attempt to accomplish that outcome now. In the case of handstands, this impedes our progress.

Instead examine the steps that make up a handstand, just like an infant learns to scoot, crawl, and cruise before walking freely on her own. If you do, you’ll learn handstands much more quickly

For video tutorials of all of the steps necessary to learn handstands visit Robin’s “How To Learn To Do A Handstand” YouTube playlist: http://bit.ly/1wl1PGD

 

4. Learn To Learn

Breaking down the steps required to balance a handstand will teach you to learn how to learn. By focusing on a specific task, understanding the components, and the habitual patterns that keep you from progressing, you will strengthen your ability to learn. The skillset and confidence that you gain by learning handstands will transfer to other skills that you would like to master. To learn more about learning and mastery, join the Accelerated Learning mailing list, where I send out monthly tips on how to speed up your learning process. Visit www.robinpzander.com/blog/ to sign up.

5. Learn To Dance

My friend Ben Weston teaches men to dance so that women approach them in bars and clubs. I find this a hysterical career (although I almost never go out to bars), but know all to well what it is like to feel uncomfortable dancing in public. Learning handstands was one of the pivotal moves that allowed me to gain confidence in my ability to dance and move effectively. Learning handstands can be a pathway into greater physical comfort – on and off of the dance floor.

6. Overcome Fear

Standing out in a crowd is an important ability to cultivate, whether for getting a job, finding a partner or making an impact on the world. Some people have more natural charisma than others, but the ability to be noticed is a learnable skill. Training handstands develops the skill of standing out. Embarrassment and nervousness are antithesis of balancing a handstand. When you learn to overcome your fears in handstands, you will also overcome fears elsewhere in your life.

Most people training in a new skill aren’t even aware of how much fear plays into limiting their performance. Once in a while I’ll hear an expert gymnasts declare of their masterful double backflip with a full twist that they were scared, but more often, even though our fears play into every physical activity we do, none of us have been taught the simple tools to combat this condition. Practicing handstands is literally practicing the skill of overcoming fear.

 7. Have More Fun

Finally, handstands are fun! Handstands can be an empowering physical activity that anyone can learn. They need not be complicated. The daily practice and small victories that I teach in “How to Learn a Handstand” will reward you for incremental progress, and create a fulfilling experience. Practicing handstands, in the gym and outside of the gym, will give you connection to the reasons you want to get more fit to begin with – to look better, to feel better, to enjoy your body. Handstands will help you to have more fun.

The Book – “How To Do A Handstand”

I have together everything I know about learning handstands together with more than 50 images and videos into an e-book entitled: “How To Do A Handstand: Learn To Balance A Fearless Handstand in 20 Day or Less.” The book is available for free on Amazon for the next 5 days.

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Visit http://www.fearlesshandstands.com to learn more. You can reach me through my website http://www.robinpzander.com or through DIAKADI, where I coach people to learn and master new skills.

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Find Your Fit Program

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Find Your Fit Program

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Jason Tawiah is a trainer and fitness enthusiast who works on building opportunities to make health and fitness easily accessible and enjoyable to all. By creating products and media that may be used for these purposes.
Find Your Fit Is a channel dedicated to bringing its viewers the latest in fitness in their communities. Highlighting gyms and classes taking fitness to the next level. Using original and creative philosophies, these gyms are offering intense and effective classes in unique facilities.
Watch the videos below to see the top notch assessments DIAKADI provides to personalize your workout plans to your needs.

 

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DIAKADI'S Mission is: Make a deep, positive and meaningful difference in the lives of every client by helping them develop an intelligent plan to achieve their ideal body and lifestyle.

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Owner Billy Polson goes over his posture assessment with Jason.

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Testing a clients flexibility and can really help a trainer make their program truly individualized.

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Jason learns his vo2 max so that he can crush his fitness goals.

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Interested in training or having an assessment done? Visit diakadibody.com to find out how you can get started with one of our star trainers!

Jason Tawiah is a trainer and fitness enthusiast who works on building opportunities to make health and fitness easily accessible and enjoyable to all, by creating products and media that may be used for these purposes.
Find Your Fit is a channel dedicated to bringing its viewers the latest in fitness in their communities. Highlighting gyms and classes taking fitness to the next level. Using original and creative philosophies, these gyms are offering intense and effective classes in unique facilities.

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Embrace Yourself and Live Your Best Life: Cassandra Steptoe's Story

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Embrace Yourself and Live Your Best Life: Cassandra Steptoe's Story

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DIAKADI Client Cassandra Steptoe has a story to tell. A story about rising above the rough times in her life and opening up her heart and life to the world. At 58 years old, Cassandra has lost 20 lbs since she started her training with DIAKADI Trainer Polina Smith, but more importantly, she has learned to embrace her body and is excited to be living her life to the fullest.

Cassandra was recently featured in the San Francisco Chronicle as one of the core members of The Medea Project, a theater program for women that are living with HIV.

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She offers this advice to people that are struggling with their health, fitness, and lives:

1- BE CONSISTENT with your workouts and healthy eating. Get to the gym at least once a week and live an active life (walking, hiking, etc) as much as you can.

2- MAKE A PLAN and ask for expert help if you need it. Help with knowing what to do as well as help with your motivation and inspiration to keep the program going.

3- HAVE FUN with it. Cassandra works out with her 6 year old grand daughter Vassidy, also known as the 'Cupcake of Light', for most workouts. Trust me, anyone would enjoy their workout with Vassidy at their side!

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San Francisco Chronicle Article: Theater program helps women disclose HIV status

The DIAKADI Difference is a program where DIAKADI Trainers volunteer their time to work with members of the San Francisco community that are in great need of fitness, health and life coaching and do not have the resources available to set their work in motion.

 

 

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Pitch in the Zone with Thomas "Hawk" Jacquez

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Pitch in the Zone with Thomas "Hawk" Jacquez

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DIAKADI Trainer Thomas "Hawk" Jacquez has started In the Zone baseball training camp for athletes looking to strengthen their muscles through baseball conditioning. His Fall Yard Work Sessions strengthen, rebuild, and recharge your "baseball muscles". Fall Yard Work targets the five tools:  

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  1.  Running Speed
  2.  Arm Strength
  3.  Hitting for Average
  4. Hitting for Power
  5. Fielding

Hawk also offers 1:1 instruction and training for rotational sport athletes (baseball, softball, quarterbacks, and golfers) ages 8-adult.

For more information visit www.pitchinthezone.weebly.com or contact Hawk at pitchinthezone@gmail.com

 About Thomas "Hawk" Jacquez

Hawk was a Division I High School San Joaquin Athletic Association (SJAA) standout. In 1993 he was selected to play in the prestigious baseball showcase Area Code Games, sponsored by Major League Baseball and 1994 he earned All-League, All-City, All-State and MVP of SJAA awards.  He was also named All Area Player of the Year.hawk

In the fall of his senior year he accepted a full athletic scholarship and signed a letter of intent to University of California Los Angeles.  Hawk battled with injuries in 1995 and 1996 and began to tap into his potential while pitching for the Cotuit Kettleers of the Cape Cod League in the summer of 1996.  He finished 2-1 with a 2.14 ERA.  In 1997, he emerged as a top pitcher in the country as he earned All Pac-10 honors by posting 10-4 (3rd overall in conference) record with a 3.06 ERA (3rd overall in conference) and leading the Bruins with 129.1 (2nd overall in conference) innings pitched and 100 strikeouts (6th overall in conference). He was selected to All Pac-10 Conference Team.  His performance in the championship game at the Midwest Regional propelled UCLA into the College World Series.  

Hawk was teammates with notable Bay Area MLB outfielder Eric Byrnes and 2002 MLB World Series MVP, Troy Glaus.  With a team record of 45 wins, the 1997 UCLA Baseball team secured a spot in the UCLA Hall of Fame.

The Philadelphia Phillies drafted Hawk in sixth round of the 1997 Major League Baseball amateur draft.  He began his professional career with the Batavia Muckdogs in the New York-Penn League.  He was quickly promoted to Piedmont of the Class A South Atlantic League.  In 1998 Jacquez played Class A with the Clearwater Phillies in the Florida State League.  In 1999, he pitched for Class AA Reading Phillies and AAA Scranton Wilkes-Barre Red Barons. Hawk started the 2000 season back at AA Reading, but after posting a 2.96 ERA in 13 games, he returned to AAA Scranton/Wilkes-Barre.  As a reliever with the AAA Red Barons, he posted a 5-1 record with four saves and a 1.98 ERA in 35 games.  In early September, Jacquez got his call to the big leagues.  In 2001, the Phillies reassigned Jacquez to minor-league camp and although he went 10-6 with 3.13 ERA in 33 games, he spent the full year at Class AAA Scranton/Wilkes-Barre.  In January 2002, the Phillies removed Hawk from the 40-man roster and within a few days the Chicago White Sox added him to their 40-man roster.  That year Hawk had season ending Tommy John surgery.  After returning from his operation in June 2003 – an 11 month recovery – Hawk went to Great Falls, Montana, in the Pioneer Rookie League on rehab assignment. He returned to AAA Charlotte in July, starting once in 13 games over the remainder of the season. That October, the White Sox granted him free agency. In January 2004, Jacquez signed as a free agent with the Baltimore Orioles organization and started the season with AA and became part of the bullpen for the Bowie Baysox.  Due to shoulder injury, Hawk retired from professional baseball in 2004.296008

Jacquez then returned to get his college degree and graduated with honors in 2005 with a BA from University of San Francisco (USF) .  From 2005-2014, he worked at a private, independent college preparatory high school, The Urban School of San Francisco, where he coached baseball and taught Spanish and Service Learning.  He has also served as a site director for seven years with Aim High, a San Francisco educational non-profit that provides summer academic and social learning opportunities for low income middle school youth. He now serves on the Aim High Board of Trustees.  Hawk earned his MA in 2013 from USF and has been accepted as a doctoral student. 

 

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Best Exercises to Become a Pro Athlete

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Best Exercises to Become a Pro Athlete

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Have you ever imagined yourself completing a marathon, but feel discouraged because you don’t know where to start? Or maybe you decided that you want to take on rock climbing but don’t have the upper body strength to advance to difficult climbs. DIAKADI trainers have broken down the top 3 exercises that sport specific athletes should perform to jump-start their path to improvement. [divider] [/divider]

Rock Climbing- Sean O'brien

In rock climbing, grip strength keeps you on the rock, lower body strength propels you up the rock and core strength gives you the control to complete the movements efficiently.  As you progress to more overhung routes of dynamic (jumping) movements, you will require more upper body strength. Here are three exercises that when combined, will strengthen all these area's and keep you flying up those rocks instead of down. 

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Ice Cream Makers

This exercise will strengthen the pulling muscles necessary for climbing while also working the core musculature which will help control movement and save energy. If it is too challenging, start with the knees bent at 90 degrees.

Deadlifts

The king of lifts, this exercise is a fantastic total body exercise but can be very dangerous if not done with correct form; Learn it from a professional. It is especially beneficial for climbers as it strengthens the grip and releases good hormones that result in increased muscle growth in all areas of the body.

Cable Row with Reverse Lunge

Sean likes this exercise for climbers because it strengthens the pulling muscles while forcing the exerciser to control the movement and use core, balance and stability.

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Long Distance Running- Jon De La Torre

Legs, legs, and more legs are necessary to run for hours on end. If you're looking to start training for longer runs try these three leg workouts that are sure to improve your endurance and increase your PR.

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Jane Fondas (AKA Hip Thrusts)

These are one of the most effective glute strengthening exercises that can be done with no equipment and very little impact on the joints. The glutes are one of the largest muscles in the body, and should be your primary source of power when running. The stronger your glutes are, the faster and longer you can run on them.

Leg Abductors

Leg Abductors are a great exercise to strengthen the glutes, IT Band and hip abductors; three very important muscles used when running. By increasing your range of motion of all three of these muscles, it's going to allow for more knee flexion on your strides and better absorption of the ground reaction impact experienced with each step.

Single Leg Deadlifts

These target every muscle used when running: hamstrings, quadriceps, calves, and ankle/knee joint stability. Ankle strength is one of the most overlooked BUT essential aspects of proper running. This exercises is especially important for trail runners, where the ground is uneven, slippery, and/or moist, and you need that ability to dig in a little deeper and keep your feet level.

Happy Running!
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Soccer Player- Gavin Birmingham

Want to be the next Cristiano Ronaldo or Lionel Messi? Try doing some of these pre-season exercises to boost your metabolism and improve your sprint speed. Even if you don't play soccer, it's always nice to have a strong sprint in your back pocket just in case the statue-like street performer on Embarcardero decides that your lack of tip deserves a beat-down. Yes, this actually happens.

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Toe Taps - manipulating the ball with different movements of the feet.

This is a great warm up to kickstart your workout. It's main purpose is to improve balance, coordination, rhythm and can become a fun cardio workout. This also helps develop foot skills and 'touch'.

Plyometric Multi- Planal Hurdle Jumps

This is a fantastic exercise for developing power as well as developing rhythm, coordination, balance and agility. It is a solid exercise for soccer because it helps the player react quicker with the ball, helps the player get to the ball ahead of an opponent in a 50/50 tackle, and also helps develop the power to jump high in order to win a header or catch the ball (for goalkeepers).

Agility Ladder Routines

This is a great exercise for developing speed, agility and quickness which are all vitally important to becoming a great soccer player. This exercise also helps with balance, rhythm and coordination.

 

Like what you see? Share this article on Facebook or Tweet #DIAKADIProAthlete on Twitter and you might just be featured in one of our next blog posts.

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Nutrition Q&A with DIAKADI Trainer Christian Pitkin

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Nutrition Q&A with DIAKADI Trainer Christian Pitkin

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Success! DIAKADI trainer, Christian Pitkin, has finished his Precision Nutrition Level 1 Certification and sheds light on what means for himself and his clients. DIAKADI trainers are always expanding their learning in order to offer the best and smartest training to their clients. We wanted to interview Christian in order learn more about his educational journey.

DIAKADI: What certification did you just obtain?

C. Pitkin: Precision Nutrition Level 1 Certification

DIAKADI: What steps did you have to take to get this certification?

C. Pitkin: I read 17 chapters of The Essentials of Sport and Exercise Nutrition and answered workbook questions on all the chapters.  I also watched online videos of each chapter. Then I took a 100 question exam.

DIAKADI: What are some of the key points you learned from obtaining this certification?

C. Pitkin: I learned the following:

  • The Cell structure and Function within the human body.
  • How food is digested and absorbed.
  • The process of Energy transformation and metabolism.
  • The specifics of Macro and Micro Nutrients
  • The practical approach of how to work with clients within an entire life cycle of a training program.
  • (All the way from collecting preliminary client information TO providing a nutrition plan related with their training program and then ON TO monitoring goals and results and modifying/adjusting when need be).
  • Numerous Case Studies are presented with real life examples whom John Berardi and other fitness professionals had experienced first hand.

DIAKADI: How will this certification change your practice and your own life/eating practices?

C. Pitkin: The cert will help me tremendously in knowing what food to recommend to clients, when to eat, and how this relates to their type of exercise (ie, strength vs aerobic vs anaerobic training) ( ie. ectomorph vs mesomorph vs endomorph body types) and so forth. It helps with knowing what essential and non-essential supplementations to recommend. Also, I now have new tools to use when assessing new and old clients from a nutritional viewpoint. I've also learned about how less is actually more in regards to supplements meaning that, as long as we have a sound nutritional game plan for our body type, then there are only a few - if any at all - supplements that we really need.

Christian has 5 very important nutritional questions to ask yourself to ensure that you're getting the proper nutrients in your daily diet:

  1. Are you eating slowly?
  2. Where is the Protein Dense Food?
  3. Where are the Veggies?
  4. Where are the Carbs coming from?
  5. Where are your Fats coming from?

Thanks for the insight Christian.  To earn more about Christian Pitkin and his personal training style, check out his DIAKADI Bio.  

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The Best Exercises for Back Development

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The Best Exercises for Back Development

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10 Steps to a Hot Summer Body: Episode 10

Authors: Gina Gutierrez and Kelly Redanz

We are closing out our beach body series with one of the most important, yet often ignored sections of the body... the back.

In this tenth video installment of DIAKADI's 'Summer School with DB04 - 10 Steps to a Hot Summer Body', fitness performance coach Kelly Redanz speaks with DIAKADI Partner/Trainer Gina Gutierrez about the best exercises to maximize the muscle development of your back. 

[youtube]https://www.youtube.com/watch?v=zZQ3K-Go1zg&list=UUmVFpzoOajud7zArEm11NYg[/youtube]


Redanz recommends:

1. Negative Accentuated Chin-ups
2. Renegade DB Rows
3. TRX 1-1/2 Rows

For additional form notes on your back exercise program, check out these DIAKADI Video Blogs: 

How is Improper Form Limiting Your Results During Back Exercises?
[youtube]https://www.youtube.com/watch?v=aqPonGhGdkY[/youtube]

Getting the Most from your Back Exercises
[youtube]https://www.youtube.com/watch?v=SOz75sHsbrI[/youtube]

Good luck trying these changes to your current workout program design.

 

‘Summer School with DB04 – 10 Steps to a Hot Summer Body’ is DIAKADI Fitness Performance Life’s 10 part series detailing exactly what steps to take for fat loss, muscle building and looking your best this summer. The series will address nutrition, cardio exercise, and muscle development programs for full body development.

DIAKADI’s 10 Steps to a Hot Summer Body in 2014

Step 1: Avoid These Foods for a Lean Body Step 2: Eat This, Lose Weight, Build Muscle Step 3: Answering the Cardio for Fat Loss Question Step 4: The 3 Best Summer Ready Ab Exercises Step 5: How to Design Your Summer Body Exercise Program Step 6: The Best Exercises for Arm Development Step 7: The Best Exercises for Legs and Butt Development Step 8: The Best Exercises for Shoulder Development Step 9: The Best Exercises for Chest Development Step 10: The Best Exercises for Back Development

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The Best Exercises for Chest Development

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The Best Exercises for Chest Development

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10 Steps to a Hot Summer Body: Episode 9

Authors: Gina Gutierrez and Mike Clausen

If developing a strong, powerful chest is your main goal this summer, we have the exercises to get you there.

In this ninth video installment of DIAKADI's 'Summer School with DB04 - 10 Steps to a Hot Summer Body', fitness performance coach Mike Clausen speaks with DIAKADI Partner/Trainer Gina Gutierrez about the best exercises to maximize the muscle development of your chest. 

[youtube]https://www.youtube.com/watch?v=VywL877c29I&list=UUmVFpzoOajud7zArEm11NYg[/youtube]


Clausen recommends:

1. Super-setting: Dumbbell Chest Flys,Dumbbell Chest Press, and Pushups
2. Incline Cable Chest Flys on Stability Ball or Bench, then Pushups
3. Decline Chest Dips, then Stability Ball Pushups

EXTRA Credit: Try these Super Advanced 'Superman Pushups'

For additional form notes on your chest exercise program, check out these DIAKADI Video Blogs: 

How is Improper Form Limiting Your Results During Chest Exercises?
[youtube]https://www.youtube.com/watch?v=t9wlq4HwxyA[/youtube]

Proper Chest Development and Shoulder Posture Exercises

[youtube]https://www.youtube.com/watch?v=hc9xENGR8wA[/youtube]

Good luck trying these changes to your current workout program design.

 

‘Summer School with DB04 – 10 Steps to a Hot Summer Body’ is DIAKADI Fitness Performance Life’s 10 part series detailing exactly what steps to take for fat loss, muscle building and looking your best this summer. The series will address nutrition, cardio exercise, and muscle development programs for full body development.

DIAKADI’s 10 Steps to a Hot Summer Body in 2014

Step 1: Avoid These Foods for a Lean Body Step 2: Eat This, Lose Weight, Build Muscle Step 3: Answering the Cardio for Fat Loss Question Step 4: The 3 Best Summer Ready Ab Exercises Step 5: How to Design Your Summer Body Exercise Program Step 6: The Best Exercises for Arm Development Step 7: The Best Exercises for Legs and Butt Development Step 8: The Best Exercises for Shoulder Development Step 9: The Best Exercises for Chest Development Step 10: The Best Exercises for Back Development

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The Best Exercises for Shoulder Development

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The Best Exercises for Shoulder Development

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10 Steps to a Hot Summer Body: Episode 8

Authors: Gina Gutierrez and Josh Christopher

Whether you are wearing a tank top on the beach or a strapless gown in a summer wedding, it is all about the shoulders this summer.

In this eighth installment of DIAKADI's 'Summer School with DB04 - 10 Steps to a Hot Summer Body', fitness performance coach Josh Christopher speaks with DIAKADI Partner/Trainer Gina Gutierrez about the best 3 exercises to balance out your shoulder develop. 

[youtube]https://www.youtube.com/watch?v=ZgzGRgrOxok&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Josh Christopher recommends:
1. Standing Dumbbell Shoulder Press
2. Face Cable Row with Rope
3. Dumbbell Reverse Flys on Incline Bench

EXTRA Credit: Handstand Pushups

For additional form notes on your shoulder exercise program, check out these DIAKADI Blogs: 

How do I Keep my Shoulders Safe While Exercising
[youtube]https://www.youtube.com/watch?v=XVjxdTX1xHw[/youtube]

How to Master a Handstand
[youtube]https://www.youtube.com/watch?v=B-mjfHeXIX0[/youtube]

Good luck trying these changes to your current workout program design.

 

‘Summer School with DB04 – 10 Steps to a Hot Summer Body’ is DIAKADI Fitness Performance Life’s 10 part series detailing exactly what steps to take for fat loss, muscle building and looking your best this summer. The series will address nutrition, cardio exercise, and muscle development programs for full body development.

DIAKADI’s 10 Steps to a Hot Summer Body in 2014

Step 1: Avoid These Foods for a Lean Body Step 2: Eat This, Lose Weight, Build Muscle Step 3: Answering the Cardio for Fat Loss Question Step 4: The 3 Best Summer Ready Ab Exercises Step 5: How to Design Your Summer Body Exercise Program Step 6: The Best Exercises for Arm Development Step 7: The Best Exercises for Legs and Butt Development Step 8: The Best Exercises for Shoulder Development Step 9: The Best Exercises for Chest Development Step 10: The Best Exercises for Back Development

 

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Commit To Fit: A Total of 427 Pounds Lost!

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Commit To Fit: A Total of 427 Pounds Lost!

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Commit To Fit is wrapping up after five years of success! We are so proud of all of the accomplishments that our Commit To Fit clients have made in these past five years. Check out just a few of our exciting memories.

 

 

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ommitment from the start to change their nutritional and fitness habits has allowed them to sustain their weight loss.

 

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n board airplane seat-extenders are long gone for CTF participants.

 

 

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edications were eliminated or significantly reduced by the end of CTF.

 

 

CTFM

 

ean lean fighting machines were made with increased muscle mass and decreased fat composition.

 

 

CTFI

 

dentities were renewed and positive lifestyle changes were made that will stick with participants for years to come.

 

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otal weight lost by CTF participants is 427 lbs!

 

 

 

Commit To Fit has showed us all that hard work and a desire to get healthy can produce big results. Start your own journey by committing to staying healthy by eating right and incorporating exercise into your everyday life. The DIAKADI team will help you get there and make sure you kick ass doing it.

Let our winners inspire you.

Commit to Fit Winners

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The Best Exercises for Legs and Butt Development

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The Best Exercises for Legs and Butt Development

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10 Steps to a Hot Summer Body: Episode 7

Authors: Gina Gutierrez and Ryan Allen

In this seventh installment of DIAKADI's 'Summer School with DB04 - 10 Steps to a Hot Summer Body', fitness performance coach Ryan Allen speaks with DIAKADI Partner/Trainer Gina Gutierrez about the best 3 exercises to guarantee hot legs and a sexy butt this summer.

[youtube]https://www.youtube.com/watch?v=3AIXz8PGDs4&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Allen recommends:

1. Barbell Cross Back Lunges 2. Dumbbell Sumo Squats 3. Dumbbell Split Squats/Lunges with Toe on Bench

For additional form notes on your leg exercise program, check out this DIAKADI Blog on 'The Most Important Leg Exercises - Squats, Dead Lifts, Lunges':

[youtube]https://www.youtube.com/watch?v=qczH4HhcTLE[/youtube]

Good luck trying these changes to your current workout program design.

Watch for ‘Summer School with DB04 – Step 6: The 3 Best Exercises for Leg and Butt Development’ for advice on the best bang for the buck lower body exercises.

‘Summer School with DB04 – 10 Steps to a Hot Summer Body’ is DIAKADI Fitness Performance Life’s 10 part series detailing exactly what steps to take for fat loss, muscle building and looking your best this summer. The series will address nutrition, cardio exercise, and muscle development programs for full body development.

DIAKADI’s 10 Steps to a Hot Summer Body in 2014

Step 1: Avoid These Foods for a Lean Body
Step 2: Eat This, Lose Weight, Build Muscle
Step 3: Answering the Cardio for Fat Loss Question
Step 4: The 3 Best Summer Ready Ab Exercises
Step 5: How to Design Your Summer Body Exercise Program
Step 6: The Best Exercises for Arm Development
Step 7: The Best Exercises for Legs and Butt Development
Step 8: The Best Exercises for Shoulder Development
Step 9: The Best Exercises for Chest Development
Step 10: The Best Exercises for Back Development

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Inner Spark Radio: Polina Smith, Billy Polson and Gina Gutierrez on the 6 DIAKADI Elements

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Inner Spark Radio: Polina Smith, Billy Polson and Gina Gutierrez on the 6 DIAKADI Elements

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 Polina, host of Inner Spark Radio and DIAKADI Trainer, speaks on air with Billy and Gina  about where holistic health and fitness intersect in the 6 DIAKADI Elements: An all encompassing 'How to' list for clients looking to bring a deeper level of fitness and well-being into their lives.

Billy is the founder and co-owner of DIAKADI. He was recently named by Men's Journal Magazine as one of the Top 100 Trainers in America, as well as one of the Top 10 Trainers in the Bay Area by the San Francisco Chronicle.

Peers and other fitness professionals look to Billy as he is the fitness advisor and speaker to several national health organizations.  All with good reason - Billy devotes his own life and energy towards helping others learn how to live the strong, healthy, comfortable and happy life they were meant to live.

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Billy puts it all together, and is the rare trainer who has the knowledge to give, the experience to relate, the passion to share, and the natural gift to teach.   Since joining the fitness industry, Billy had the vision to create a cutting-edge training facility exclusively for the Bay Area's best trainers and their clients. DIAKADI is that vision, and recently, it was voted Best Place to Get Fit by San Francisco Magazine as well as the Top Trainers and Gym in San Francisco by SF Chronicle, ABC-7 Baylist and CitySearch. Whether you choose to train with Billy or any of the other DIAKADI trainers, he is confident you will see and feel the DIAKADI difference!  Learn more about Billy's work at www.diakadibody.com

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The Artisan Stretch from Psoas Massage and Body Work

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The Artisan Stretch from Psoas Massage and Body Work

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Do you type all day like I do? Can you look at your keyboard and see which letters you use most because the keys are worn smooth from the constant attention you give them? If so, this stretch is for you. All of those little muscles and tendons in our forearms don't get enough love for how much they do for us on a daily basis. So do yourself a favor and try this stretch out. I guarantee you'll like it!

[youtube]https://www.youtube.com/watch?v=MnQ8BoPVvS8[/youtube]

This is a great twist on the Artisan Stretch. Here, we have combined the Artisan Stretch with some Active Isolated principles. Use a table or a wall to help increase the stretch at its end ranges. Continue to use your arms and hands to help move deeper. Repeat 4 or 5 times and try it once or twice a day for a week. Let us know how it works for you.

 

Please watch this Active Isolated Stretch (AIS) video to get the basics of AIS stretching.

 

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The 3 Best Exercises For Arm Development

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The 3 Best Exercises For Arm Development

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10 Steps to a Hot Summer Body: Episode 6

Authors: Gina Gutierrez and Chelsea Perramond

 

Summer time is here. Time for bathing suits, tank tops and 'Suns Out Guns out'!

In this sixth installment of DIAKADI's 'Summer School with DB04 - 10 Steps to a Hot Summer Body', fitness performance coach Chelsea Perramond speaks with DIAKADI Partner/Trainer Gina Gutierrez about the best 3 exercises for developing the biceps and triceps, while getting a little abdominal workout at the same time.

[youtube]https://www.youtube.com/watch?v=ldoq57AYb8Q&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Perramond recommends:

1. Walking Tricep Planks
2. Overhead Tricep Extensions
3. Bicep Curls Against the Wall

Looking for maximum muscle mass increases in your arms, try Perramond's exercises using the '666' Reps and Sets Programming logic. Check out this additional DIAKADI Exercise Blog for details:
[youtube]https://www.youtube.com/watch?v=mSyl28sSx_Q[/youtube]

Good luck trying these changes to your current workout program design.



Watch for 'Summer School with DB04 - Step 6: The 3 Best Exercises for Leg and Butt Development' for advice on the best bang for the buck lower body exercises.

‘Summer School with DB04 – 10 Steps to a Hot Summer Body’ is DIAKADI Fitness Performance Life’s 10 part series detailing exactly what steps to take for fat loss, muscle building and looking your best this summer. The series will address nutrition, cardio exercise, and muscle development programs for full body development.

DIAKADI’s 10 Steps to a Hot Summer Body in 2014

Step 1: Avoid These Foods for a Lean Body
Step 2: Eat This, Lose Weight, Build Muscle
Step 3: Answering the Cardio for Fat Loss Question
Step 4: The 3 Best Summer Ready Ab Exercises
Step 5: How to Design Your Summer Body Exercise Program
Step 6: The Best Exercises for Arm Development
Step 7: The Best Exercises for Legs and Butt Development
Step 8: The Best Exercises for Shoulder Development
Step 9: The Best Exercises for Chest Development
Step 10: The Best Exercises for Back Development

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It’s That Time Of Year Again! Are You Up For A Challenge?

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It’s That Time Of Year Again! Are You Up For A Challenge?

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For those of you who’ve been on this journey with me, you know how much I love a challenge. It’s a fantastic opportunity to work and improve something significant in your life.  And it’s even better when you can grow and have fun doing it! In the past, I’ve done 100-day challenges and there was a good reason for that.  I’m a huge proponent of transformational changes that are long lasting and sustainable.  I know that you’re not interested in short-term band-aids or temporary fixes – you want the real deal – the AWESOME!

Some situations though, like when you’re experimenting with something new, call for a different type of challenge. What you need in this case is a quick test run so you can determine if it’s right for you – if it fits in with your awesome.

Well, I have a solution for you:

The 31-day challenge! (yeah…we’re doing it in May so it’s a 31-day challenge)

The great part is that 31 days is long enough for you to set up a habit but short enough for you to keep the momentum going and achieve your goal! AND I’ve created a template just for you to help you through this! Give it a shot!

The challenge:

31 days.  Easy, peasy. You can do this.

Choose ONE thing that you want to work on.  You have complete freedom here. Choose a new hobby, or a good eating habit – anything that feels like it could fit into your definition of awesome. Here’s what some of my clients have chosen:

• Meditate for 10 minutes a day

• Walk 10,000 steps a day

• Keep a gratitude journal

• Do one thing everyday that grows your business

• Practice courage – have a conversation with a stranger each day.

Okay over-achievers. Yes, I’m talking to you! I know you think you can do more than one thing at a time but please trust me on this. Only pick ONE thing. Be successful at it and then add more on after the month.

Be specific. Please don’t tell me you want to eat healthier. What does that mean exactly? Veggies with every meal? Or, no more desserts? One cheat meal a week? Or one healthy meal a week?

S-t-r-e-t-c-h yourself. Yes, I want you to succeed. But, I also don’t want it to be so easy you don’t break a sweat. Satisfaction comes from real growth. Don’t be afraid to pick something that takes work.

Figure out your WHY. What are you doing this for?  Are you looking to have more energy? Do you want to lose weight because you want to feel better? Want to try more activities to feel more engaged? Pick your goal for the right reasons. Here’s how: A big enough WHY can overcome any WHAT or HOW.

Prepare for stumbling blocks. I want you to come up with 3 things that could prevent you from doing what you want to do and how you’ll handle yourself in those 3 situations and recover. For example, you have a crazy busy week and don’t stick to meditating in the mornings. So, make sure you do it before bed. Or, if you miss a day, get right back on track the next.

Set up a reward! It’s important to celebrate the wins. So, have a reward set up for day 32. That will keep the momentum going and your motivation up. Also, make sure the reward is something other than what you are choosing to give up. That defeats the purpose.

Have FUN! Yes, there will be tough days that will make you want to quit. Before you do, take a step back, smile, embrace the suck and have fun with it.

That’s how you do the 31-day challenge. Stick with it, follow the principles and you will have a breakthrough.

AWESOME will happen.

Remember to download and print out the template I created for you. Then get busy checking successes off!

Want some support to ensure success? Contact me and I’ll get you going.

The only choice is AWESOME.

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How to Design Your Summer Body Exercise Program

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How to Design Your Summer Body Exercise Program

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10 Steps to a Hot Summer Body: Episode 5

Authors: Gina Gutierrez and Billy Polson

 

If you are trying to burn fat and build muscle, how many days of strength training should you be doing in your summer workout program? 
If you are looking for the maximum increases in muscle mass and strength, how many sets and reps are optimal?

In this fifth installment of DIAKADI's 'Summer School with DB04 - 10 Steps to a Hot Summer Body', fitness performance coach and DIAKADI founder Billy Polson speaks with DIAKADI Partner/Trainer Gina Gutierrez about the best way to break out your exercise days, set counts and rep counts for maximum summer body results. 

[youtube]https://www.youtube.com/watch?v=lmcb6TIeArs&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Polson recommends:

For Beginners or Clients Wanting Fat Reduction:

  • Start with Full Body Part Days with Compound Movements (Squats, Lunges, Dead Rows, Pushups, etc)
  • Perform Each Exercise for a Minimum of 3 Sets of 10-14 Reps
  • Minimum 3 Strength Workouts per Week


For Maximum Muscle Mass and Strength Gains:
Try One of the Following Exercise Breakouts:

A: PUSH and PULL Days with 1 Large Legs Exercise per Day and Opposing Arm Exercises PUSH = Chest, Shoulder (Mid and Front Delts), Barbell Squats or Dead Lifts, and Biceps PULL = Back (Pull-ups and Rows), Rear Delts, Dumbbell Lunges or Step Ups, and Triceps

B: Individual Body Part Days (CHEST, BACK, SHOULDERS, LEGS) with Alternating Day Arm Exercises CHEST = Bench Press, DB Flys, Pushups, Cable Flys, etc with Isolated Biceps BACK = Pull-ups, Cable Rows, Barbell Dead Rows, etc with Isolated Triceps SHOULDERS = Dumbbell Press, Cable Laterals, Reverse Flys, etc with Isolated Biceps LEGS = Barbell Squats, Dumbbell Lunges, Romanian Dead Lifts, etc with Isolated Triceps C: Alternating One of the Above Style Strength Days with a Cardio/Strength Intervals Day DAY 1: CHEST Strength Day DAY 2: Alternate 1 Minute Cardio Sprints (Treadmill, Jump Rope, etc) with BACK Strength Exercises DAY 3: SHOULDERS Strength Day DAY 4: Alternate 1 Minute Cardio Sprint with LEG Strength Exercises (Week 2 swap which muscle groups are the Strength Days and which are the Cardio Interval Days)

  • Perform Each Exercise for 4-6 Sets of 6-10 Reps
  • Minimum 4-6 Strength Workouts per Week

For Information on the Ultimate Mass Builder 5x5 Workout, check out this additional DIAKADI Exercise Blog:

Make Incredible Gains in Strength and Muscle Mass – The 5×5 Workout Program

For Additional Ideas about Tweaking Tempos for Your Exercises, check out this additional DIAKADI Exercise Blog and Video:

Tempo Changes for Exercise Program Tweaks

Good luck trying these changes to your current workout program design.

Watch for 'Summer School with DB04 - Step 6: The 3 Best Exercises for Leg and Butt Development' for advice on the best bang for the buck lower body exercises.

'Summer School with DB04 - 10 Steps to a Hot Summer Body' is DIAKADI Fitness Performance Life's 10 part series detailing exactly what steps to take for fat loss, muscle building and looking your best this summer. The series will address nutrition, cardio exercise, and muscle development programs for full body development.

DIAKADI’s 10 Steps to a Hot Summer Body in 2014

Step 1: Avoid These Foods for a Lean Body
Step 2: Eat This, Lose Weight, Build Muscle
Step 3: Answering the Cardio for Fat Loss Question
Step 4: The 3 Best Summer Ready Ab Exercises
Step 5: How to Design Your Summer Body Exercise Program
Step 6: The Best Exercises for Arm Development
Step 7: The Best Exercises for Legs and Butt Development
Step 8: The Best Exercises for Shoulder Development
Step 9: The Best Exercises for Chest Development
Step 10: The Best Exercises for Back Development

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