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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.

https://www.youtube.com/watch?v=vFr7L43mFmI&feature=youtu.be

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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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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[embed]https://www.youtube.com/watch?v=LwimDbiE5JI[/embed]

Owner Billy Polson goes over his posture assessment with Jason.

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https://www.youtube.com/watch?v=z4o7KiPS9p8

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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https://www.youtube.com/watch?v=8WbNfyTxmis

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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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. 

[youtube]https://www.youtube.com/watch?v=kQ63TpXc_PE&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

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.

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

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.

[youtube]https://www.youtube.com/watch?v=qLqLhL3pGG8&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

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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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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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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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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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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The 3 Best Summer Ready Ab Exercises

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The 3 Best Summer Ready Ab Exercises

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10 Steps to a Hot Summer Body: Episode 4

Authors: Gina Gutierrez and Jackson Bloore

 

Looking for a flat stomach and/or 6 pack on the beach this summer? You have nailed your nutrition and now you need to know what exercises will best develop your abdominal muscles.

In this fourth installment of DIAKADI's 'Summer School with DB04 - 10 Steps to a Hot Summer Body', fitness model and trainer Jackson Bloore speaks with DIAKADI Partner/Trainer Gina Gutierrez about the best 3 exercises to develop your abs and make the most out of your nutritional success towards a trim, toned waistline. 

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

Bloore recommends:

  • Lower Abs: Reverse Crunch on BOSU and Rowing Machine
  • Obliques: Barbell Shoulder Wipers
  • Upper Abs: Medicine Ball Crunch

Start with 10 reps and slowly work up to 30 on each of these. 
Curious about 'When Should I do Abdominal Exercises During My Workout?', check out this additional DIAKADI Video:

[youtube]https://www.youtube.com/watch?v=CDWh7UOCGmA[/youtube]

Enjoy adding these new exercises to your workout program.

‘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.

Stay tuned for the entire series on DB04!

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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Posterior Kinetic Chain Exercise

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Posterior Kinetic Chain Exercise

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Who needs this exercise?

The Posterior Kinetic Chain exercise is a common exercise that Psoas Massage + Bodywork gives to many of our desk workers. This exercise is extremely useful for climbers as well because the forward, rounded posture of climbers mimics the posture of desk workers. This exercise helps your upper back stay toned and ready to combat the ever-strengthening muscles in your chest and neck that are continuously pulling your shoulders forward.
Performing the Posterior Kinetic Chain exercise on a regular basis will have the effect of keeping you closer to the wall while climbing, which will place your center of gravity in a more optimal position to allow your legs to take on more of the effort of climbing.
[youtube]https://www.youtube.com/watch?v=Jh0n2V35Q90&list=UU6XDdHQhGqPatJukwkYVeDA&feature=share&index=1[/youtube]
For the best results:

  • With the Wall Angel (exercise 1) try to keep your entire body against the wall while doing the movement - butt, low back, shoulders, the entire arm and wrist.
  • With each of the final 4 exercises hold the position for 30 seconds, breathe and try to relax your muscles.
  • The Wall Angel is way harder than it looks.
  • This shouldn't be painful, it should only be mildly challenging.
Note: if you are experiencing severe pain or numbness and tingling in your arms and hands see a professional before attempting this or other stretches. If you feel excess pain during the stretch, discontinue until checking with a professional.

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Eat This, Lose Weight, Build Muscle

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Eat This, Lose Weight, Build Muscle

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10 Steps to a Hot Summer Body: Episode 2

Authors: Gina Gutierrez and Shelby Jacquez

Summer is here and you need to trim down in the smartest and most efficient way possible. Knowing what foods to eat is the most important first step to your success.

In this second installment of DIAKADI's 'Summer School with DB04 - 10 Steps to a Hot Summer Body', holistic fitness trainer Shelby Jacquez speaks with DIAKADI Partner/Trainer Gina Gutierrez about the top 3 things to focus on with your diet this summer and also gives some great advice on ratios for macronutrients (Protein/Carbs/Fats) and the advantages of food tracking.

[youtube]http://youtu.be/BxSHkRXUNgE[/youtube]

Jacquez recommends:

1. Stay Well Hydrated Hydration helps keep blood volume high, allowing for better workouts, energy and results. Clients should drink .5 oz of water per pound of body weight, or a minimum of 8 x 8 oz of water throughout the day.

2. Keep Enough Protein in Your Diet to Build/Maintain Muscle Mass Clients should consume .6 to 1.1 grams of protein per pound (body weight) per day.

3. Use Fresh Fruit as your Sweet Treats Try a watermelon and ice smoothie in the blender for a great healthy sweet treat. Watermelon is also high in lycopene which is great for the skin and a natural sun screen.

What percentages of macronutrients are ideal for you? Jacquez recommends trying the different diet plans for a minimum of 6 weeks (i.e. Paleo Diet, Weight Watchers, etc) to find out what is the best plan for your body's needs. There is no one solution for every one.

Lastly, tracking and logging your foods is always a GREAT way to stay on track with your eating. Meal Logger, My Fitness Pal, and EatingFree.com are all great systems for tracking your food online.

Good Luck!

Watch for 'Summer School with DB04 - Step 3: Answering the Cardio for Fat Loss Question' for advice on how much cardio is ideal for fat loss.

'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.

Stay tuned for the entire series on DB04!

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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Avoid These Foods for a Lean Body

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Avoid These Foods for a Lean Body

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10 Steps to a Hot Summer Body: Episode 1

Authors: Gina Gutierrez and Kaveh Gorgani

Summer is here and you need to trim down in the smartest and most efficient way possible. Knowing what foods to eliminate from your diet is the most important first step to your success.

In this first installment of DIAKADI's 'Summer School with DB04 - 10 Steps to a Hot Summer Body', fitness performance trainer Kaveh Gorgani speaks with DIAKADI Partner/Trainer Gina Gutierrez about the top 3 things to remove from your diet when trying to look your best in your swim suit this year.

[youtube]https://www.youtube.com/watch?v=hghuP7Ogki4[/youtube]

To reduce your body fat and eliminate unnecessary bloating, Gorgani recommends:

1. Eliminate Processed Foods and Refined Sugars Avoid powders, protein bars, crackers, cookies, pasta, chips, tortillas, etc

2. Eliminate Inflammatory Foods Avoid All Dairy, Gluten, Soy, Sugars

3. Limit or Avoid Sodium and Alcohol Especially watch for these when eating out.

 

Watch for 'Summer School with DB04 - Step 2: Eat This, Lose Weight, Gain Muscle' for advice on what foods to add back in to your diet this summer.

'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.

Stay tuned for the entire series on DB04.

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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What is the Correct Form for the Romanian Deadlift?

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What is the Correct Form for the Romanian Deadlift?

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DIAKADI DIY Tips Series: Episode 10

Authors: Tom Armenta and Billy Polson

Deadlifts are a 'Must Have' element in most training programs and proper form is the key for getting the most beneficial results from the exercise.  They are not just for athletes, but for everyday clients also.  Are you doing deadlifts?  Get the most out of your workouts and watch this video to perfect your RDL!

In this segment of DIAKADI's DIY Tips Series, Fitness Performance Coach Billy Polson talks with Strength and Conditioning Specialist Tom Armenta about the proper set up, form, and focus when performing Romanian Deadlifts from the Rack.

[youtube]https://www.youtube.com/watch?v=qPGGXr3rW94[/youtube]

The DIAKADI DIY Tips Series: How to Correct Your Mistakes and Redesign Your Workouts, is a weekly blog series focused on helping clients recognize improper workout practices and consequently correct and improve their own workouts. Each episode will highlight advice from one of DIAKADI’s veteran trainers. Watch DB04 for weekly updates.

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Redesign Your Leg Workouts With These Essential Movements

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Redesign Your Leg Workouts With These Essential Movements

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DIAKADI DIY Tips Series: Episode 9

Author: Billy Polson

Your legs and pelvis, along with your spine, are the foundation for supporting your body and controlling your movement. Keeping them strong and functionally mobile will help with injury prevention, as well as keeping your lower back and spine pain-free.

While many of us include sagittal plane movements such as squats and dead lifts into our workout programs, we are still missing out on moving through the frontal plane by not doing lateral movements. You want your workouts to be completed by taking your body through all planes of motion in order to keep you body balanced and injury free.

[youtube]https://www.youtube.com/watch?v=HRMr5uwbOU8[/youtube]

The DIAKADI DIY Tips Series: How to Correct Your Mistakes and Redesign Your Workouts, is a weekly blog series focused on helping clients recognize improper workout practices and consequently correct and improve their own workouts. Each episode will highlight advice from one of DIAKADI’s veteran trainers. Watch DB04 for weekly updates.

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What is the Best Exercise to Strengthen my Lower Abdominals?

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What is the Best Exercise to Strengthen my Lower Abdominals?

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DIAKADI DIY Tips Series: Episode 8

Author: Billy Polson

Many of us want to strengthen our lower abdominals and most of us NEED to strengthen our lower abdominals, but frequently gym goers are performing incorrect movements and exercises to remedy this situation.

In this segment of DIAKADI's DIY Tips Series, Fitness Performance Coach Billy Polson explains the anatomy and structure of our abdominals and teaches the correct movements for strengthening these muscles while avoiding the error of building greater muscle imbalances in your body.

[youtube]http://www.youtube.com/watch?v=ZQwVrz4ubNk&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

 

The DIAKADI DIY Tips Series: How to Correct Your Mistakes and Redesign Your Workouts, is a weekly blog series focused on helping clients recognize improper workout practices and consequently correct and improve their own workouts. Each episode will highlight advice from one of DIAKADI’s veteran trainers. Watch DB04 for weekly updates.

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Why Does Talking During Exercise Make Us Weaker?

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Why Does Talking During Exercise Make Us Weaker?

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DIAKADI DIY Tips Series: Episode 7

Authors: Elaine Williams and Billy Polson

Working out with a partner can be a great way to motivate and to push us harder and break through plateaus. But when working out becomes socializing, we are unable to push our hardest and give our best.

In this segment of DIAKADI's DIY Tips Series, Holistic Health Coach and Trainer Elaine Williams and Billy Polson show a great example of how focus and silence while working out can lead to better posture, balance and stronger work.

[youtube]https://www.youtube.com/watch?v=Cs2qfA0ElsA&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

The DIAKADI DIY Tips Series: How to Correct Your Mistakes and Redesign Your Workouts, is a weekly blog series focused on helping clients recognize improper workout practices and consequently correct and improve their own workouts. Each episode will highlight advice from one of DIAKADI’s veteran trainers. Watch DB04 for weekly updates.

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How is Improper Form Limiting Your Results During Back Exercises?

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How is Improper Form Limiting Your Results During Back Exercises?

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DIAKADI DIY Tips Series: Episode 6

Authors: Christian Pitkin and Billy Polson

 

 

 

If you are having trouble developing your back muscles, poor posture and form is often the culprit.  In this segment of DIAKADI's DIY Tips Series, Fitness Health Coach Christian Pitkin and Billy Polson discuss how some simple adjustments in body position and form can help clients to fully develop and strengthen the muscles of the back, while keeping the shoulders safe and correcting daily posture habits.

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

The DIAKADI DIY Tips Series: How to Correct Your Mistakes and Redesign Your Workouts, is a weekly blog series focused on helping clients recognize improper workout practices and consequently correct and improve their own workouts. Each episode will highlight advice from one of DIAKADI’s veteran trainers. Watch DB04 for weekly updates.

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How is Improper Form Limiting Your Results During Chest Exercises?

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How is Improper Form Limiting Your Results During Chest Exercises?

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DIAKADI DIY Tips Series: Episode 5

Authors: Martin Spector and Billy Polson

 

 

 

If you are having trouble developing your chest muscles, poor posture and form is often the culprit. In this segment of DIAKADI's DIY Tips Series, personal trainer Martin Spector and Billy Polson discuss how some simple adjustments in body position and form can help clients to fully develop and strengthen the muscles of the chest, while keeping the shoulders safe and correcting daily posture habits.

[youtube]https://www.youtube.com/watch?v=t9wlq4HwxyA[/youtube]

The DIAKADI DIY Tips Series: How to Correct Your Mistakes and Redesign Your Workouts, is a weekly blog series focused on helping clients recognize improper workout practices and consequently correct and improve their own workouts. Each episode will highlight advice from one of DIAKADI’s veteran trainers. Watch DB04 for weekly updates.

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Psoas Quick Tip: Working Your Foundation - The Feet

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Psoas Quick Tip: Working Your Foundation - The Feet

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Working the Feet

Your feet take a beating every day and literally bear the weight of your life. Too often we accept the aches and pains of our feet, as if there is no solution. In reality, there are steps we can take to ensure our feet are strong, flexible, and comfortable while on the move. So, stop tiptoeing around the value of your feet, and start giving them the attention they deserve and earn every single day!

Take a look at this video where Jenny shows us how to work our feet. This is part one of a two-part video series.

[youtube]http://www.youtube.com/watch?v=-0sqkHAFvVA[/youtube]

Who needs these foot workouts?

The person with cramping feet, if you wear heels, those dealing with bunions or the beginning stages of them, plantar fasciitis sufferers, runners, cyclists wearing hard clip-in shoes, dancers/former dancers, anyone who wears shoes all day.

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The feet are filled with tons of muscles, as seen in the illustration below. Use these tips to keep them all healthy.

This Quick Tip has 3 sections:

  • A stretch for the back of your feet
  • A strengthening exercise to activate the many layers of muscles in your feet that normally don't get used
  • Using a golf ball to gently to work out the muscles in your feet

Use one of them or all 3 for a week and feel the difference! Your feet will surely thank you.

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