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Top 5 Valentine's Gifts Turned Workouts

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Top 5 Valentine's Gifts Turned Workouts

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Valentine’s Day can rack up quite a big bill. According to the U.S. National Retail Federation, Americans are expected to spend at least $116.21 on this holiday, a number that can skyrocket when gourmet chocolates, bouquets of flowers, and a fancy dinner get involved. Instead of showering your loved one with big materialistic gestures today, try taking part in something more memorable and intimate: a sweat-inducing, heart rate increasing, and endorphin empowering workout. Yes, you can get tangled up in the sheets, but before you even get there, grab your partner and try this workout inspired by the tangible things you thought about getting them. If they get mad at you for skimping out this year, we’ll give you a pass: just hide in a sweet gift in at the end.

Instead of … Do this…burpees

DIAKADI's Valentine's Day Workout

 

Dozen roses = dozen burpeesTo perform a burpee, begin standing and then bend your knees to  lower down so that your hands touch the ground. From there, hop back into a plank position, perform one push-up, and then hop or step it back in. Jump back up to standing to complete one repetition.

hearts

DIAKADI's Valentine's Day Workout

 

Conversation hearts = “Can’t speak heart rate intervals.” Hop on a treadmill and perform 12 rounds of tabata sprints. Extra points if you let your Valentine control the speed!chocolate

DIAKADI's Valentine's Day Workout

 

 Chocolate Bars = Body bars. Grab a bar and perform 8-10 reps of weighted squats.diamonds

DIAKADI's Valentine's Day Workout

 

Diamonds = Diamond Push-ups. Opt for 15 of these variety, where your hands are positioned in a diamond shape.yoga

DIAKADI's Valentine's Day Workout

 

Couples Massage = Partner Yoga. Help each other into new yoga poses or just breathe through a similar flow. Have fun with it!

 

Disclaimer: As always, it's important to check in with a fitness professional for form and technique before performing any of these exercises.

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Whole Body Vibration Training

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Whole Body Vibration Training

Over the last few years, Whole Body Vibration Training has become a popular and widely discussed exercise application. It is categorized as more of a passive workout, or in other words, a workout where you’re able to achieve more results with less effort. Although it seems like a fluky infomercial waiting to happen, Whole Body Vibration Training or WBVT is progressing as more of a scientifically proven exercise technique.  We are excited to announce that we now offer one of the leading tools used for WBVT at DIAKADI:The VibePlate.

HISTORY

Based on an article written onSonicLife.com, vibration training was first introduced during the “space race” in the 1960s by scientists from the Soviet Union. Their goal was to ensure that their astronauts could stay in space for longer by reducing the adverse effects that no-gravity atmosphere causes, such as muscular atrophy and decreases in bone density. For 60 years scientists, therapists, and trainers have tried to find a way to perfect WBVT for the rest of us on earth.

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BENEFITS

There are range of different benefits to vibration training that can be prescribed to a wide spectrum of people. Improvements in muscle recovery and power, as well as overall flexibility are the most common uses for this type of training. WBVT is said to influence increases in bone density, so individuals with osteoporosis may also benefit from vibration training. Also some research has found that WBVT can have a positive effect on balance, which would be helpful for aging individuals.

Links to research articles that study the advantages of WBVT:

The Acute Effect of Whole Body Vibration Training on Flexibility and Explosive Strength of Young Gymnasts

Effect of five weeks of whole body vibration training on speed, power, and flexibility

The Short-Term Effect of Whole Body Vibration Training on Sprint Start Performance in Collegiate Athletes

HOW IT WORKS

Standing on a standard vibrating platform, such as the VibePlate, emits oscillating vibrations that are measured in Hz. Basically, if you have the machine set to 10 Hz, it means your body is receiving 10 vibrations per second. Your muscles contract and relax with each vibration, and whatever part of the body touching the machine will obviously receive the brunt of the vibrations. For strength work and exercises, the vibrations allow for a more effective motor unit recruitment, which means that your entire muscle is contracting more effectively than it would if you were to do a squat on a normal surface.

During general exercise, varying combinations of more fatigue resistant type I muscle fibers and power based type II muscle fibers are in use, depending on the movement, load, tempo, and duration of the exercise being performed. Type II muscle fibers are often times neglected by the average person because they aren't implementing enough high intensity resistant type exercises into their workout routines. This neglect may be due to injuries or simply inexperience. Instead of forcing the muscle to perform an exercise it's not ready to do, or adding a resistance it's not conditioned to overcome, vibration training allows the individual to perform basic movements like lunges or body squats, and recruits the hard to stimulate type II fibers in the process. An interesting article written on EvolutionHealth.com, details some of these findings as well as more interesting benefits to WBVT.

Strength and power are not the only benefits found with vibration training. Flexibility and range of motion have been shown to increase significantly with WBVT. How this is done isn’t exactly clear, but a study written in the Journal of Strength and Conditioning Research by Roland Van Den Tillaar, alludes to 3 mechanisms which may cause ROM increases by way of vibration training. The first one is that added vibrations generate increases in blood flow to your muscles, which in turn causes heat production. This heat production enhances muscle elasticity, leading to better ROM. Another possible reason is that vibration training activates one’s muscle spindles. To put it simply, muscle spindles are sensory receptors inside your muscle that detect changes in length. So when you’re stretching and you feel a “wall” that seems impossible to go beyond, that’s your muscle  spindle telling you that you don’t have enough ROM to stretch that far. With vibration training these receptors are constantly being stimulated, allowing for a far more intense and effective stretch. It is also said that the added vibrations increase pain threshold for the first 10-15 seconds into training. There isn't a whole lot of research done on this theory and we at DIAKADI don't recommend risking injury by testing pain threshold.

HOW TO USE IT

Using vibration equipment as a way to warm up before traditional resistance exercise, is probably the best way to utilize its effectiveness as a training tool. It’s clear that WBVT works your muscles at a rate that is impossible to achieve naturally, and is a wonderful way to get loose and ready for whatever workout. Vibration training also works your muscles more efficiently, and therefore allows you to get warmed up faster than you would be able to otherwise. Great applications of WBVT could consist of everything from static stretching and myofascial rolling, to more dynamic warm up exercises like body squats. The frequency of the power plate should be moderate to high ranging from 25 to 50 Hz and the amount of time spent on the power plate should be divided up into sets of only a couple minutes long. The parameters obviously change for specific populations and the application referred to in this article should be utilized by individuals  looking for improvements in strength, power, and flexibility.

Here are some examples of stretches, myofascial release techniques, and dynamic warmup exercises. Included is the suggested range of vibration frequencies that you should use while performing these examples:

Stretching

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Standing Calf Stretch / Frequency: low / Duration: 30-60s each leg
Rolling
210-460x421
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Hip Roll-Out / Frequency: medium / Duration: 60s each hip

Warm-Up

th
th

Body Squat / Frequency: high / Duration: No more than 30s at a time

If you're having trouble with finding different exercises you can do on the VibePlate, here are some great workout routines from YouTube that have a ton of variability:

WARNING

There are some risk factors you should be aware of before including vibration training in your workouts. VibePlate lists a few contraindications on their website that are helpful for people just getting started with WBVT. If any of these risk factors pertain to you, we at DIAKADI recommend speaking with your physician before training. DON’T USE THE VIBEPLATE IF YOU ARE/HAVE:

“Recovering from surgery, current damage to the spine (Acute hernia, discopathy, spondyloysis), tumors, rheumatoid arthritis, serious cardiovascular disease, known    neurological conditions, pregnancy, thrombosis or acute thombrosis, joint implants, pulmonary embolism, known retinal conditions, severe diabetes, pacemakers and implantable cardioverter defibrillators, poor somatosensory receptor sensitivity on the plantar surfaces of the feet, severe migraine, gall stones or kidney stones.” - VibePlate.com

PLEASE, STOP EXERCISING IMMEDIATELY IF YOU FEEL DIZZY OR LIGHT HEADED!

WRAP UP 

Whether you're looking for a way to add variability to your warmup routine, or you’re having trouble stimulating certain hard to reach muscles, vibration training can and should be utilized. It’s a wonderful tool for those who may be restricted by time, and can allow you to get more done in your workout that you normally would. Hopefully this summary was helpful to you and will spark some interest in WBVT. Our VibePlate at DIAKADI should be available for use in the near future so feel free to get creative and explore vibration training for yourself!

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Day 8: The DIAKADI Destination Workout: Anytime, Anywhere, No Equipment Necessary

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Day 8: The DIAKADI Destination Workout: Anytime, Anywhere, No Equipment Necessary

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At DIAKADI, the heart of our mission is that no workout should be generic, since no specific workout would be ideal, safe and efficient for everyone. So when we were asked to create the ultimate destination workout we knew that it had to adhere to the following 3 rules:

  1. The workout must be completely unreliant on equipment
  2.  Clients must be able to complete the workout in even the smallest of spaces (ie. A New York Hotel room)
  3. Above all, the form instruction for each exercise must be clear for clients, with clear progression and regression options so that people of all levels, backgrounds and goals would be able to adapt the exercise programs to match their individual needs

After thorough planning and design, our DIAKADI trainers have developed the ultimate DIAKADI Destination workout that can truly be done anywhere, with any amount of time, for clients of every level, no matter what their goals.

For beginners and intermediates, The Tune Up program is a complete list of basic movements which will wake up your muscles safely, bringing mobility to your joints and excellent blood flow to the entire body.

For advanced athletes, you can adapt The Athlete: Power/Speed Training with Strength Development program to keep you on track with your sport training and challenge your total body strength.

VIDEO TUTORIALS

Each exercise comes linked to an informational video (links at the bottom of this post) which contains:

  • Difficulty levels 1-3 (1=Beginner, 2=Intermediate, 3=Advanced) for each exercise
  • Clear audio form explanations for every level with corresponding video examples

Below are links to each individual video. All videos are also available for viewing on your smart phone through the DIAKADI Youtube channel, so that you can watch the videos at the gym during your workout to immediately answer questions on form and proper exercise progressions.

WHERE DO I START?

1. CHOOSE YOUR STARTING LEVEL FOR EACH EXERCISE

Each of the 8 exercises have progressions from Level 1 to 3.

Level 1 exercises are designed for beginners, people who have not worked out before, or people with previous injuries, muscle imbalances, or joint issues.

Level 2 exercises are designed for intermediate clients with minimal posture issues and minor to no muscle imbalances.

Level 3 exercises are designed for advanced athletes with proper posture, muscle balance and experience doing exercises with a faster, more powerful pace.

NOTE: If at any time clients experience pain during an exercise, they should immediately stop the movement. If the pain dissipates, then try regressing the exercise to a lower Level. If the pain continues or it is not possible to complete even the lowest Level of an exercise without pain, I recommend eliminating this movement from your workout and seeing a qualified trainer or health practitioner to assist with assessing the problem.

To select your your level for each movement, I recommend going through each exercise one by one, to determine your starting level 1 to 3 for that particular movement.  Watch the entire exercise video in order to decide what your Starting Level is for each exercise. If you are unsure, start with Level 1 for that movement. If you are able to successfully complete Level 1 of an exercise, using perfect FORM as seen in the video, then try Level 2 for that same exercise. Upon successful completion of Level 2, then move on to trying the advanced Level 3.  At this point, make note which level you are able to maintain proper form while also being challenged by the movement. This is your Start Level for that exercise.

2. SELECT YOUR GOAL AND GET TO WORK

Now, using the goal options list below, select the goal for your workout and follow the instructions for exercise order, tempo, sets, and time under tension. Feel free to print the exercise summary photo sheet posted below to follow during your workout.

SHORT ON TIME?

Have 10 minutes to spare? Select your goal and follow that program for just 1 set of each exercise for a quick 10 minute full body pump.

OUR GOAL FOR YOU = KNOWLEDGE

Whether you try the program once or use it over and over when traveling, our goal is that you learn something about your body, exercise progressions and tempos, and how to tweak your own gym programs to keep your body learning, growing and challenged.

Good luck!

C Luecke Nov 2013 224

SELECT YOUR GOAL AND FOLLOW THE INSTRUCTIONS...

STRESS RELIEF:   Looking to clear your head, breathe deeper and increase blood flow to your body
THE TUNE UP: Full Body Muscle Wake Up for Mobility, Balance and Function
  • For a warm up, move through The DIAKADI Travel Stretch Program
  • Work through each of the 8 exercises, performing your appropriate ‘Start Level’ version of each movement for 60 seconds without rest
  • For dynamic movements (ie. Squats), perform the exercise with a tempo of 2 counts down, 2 counts up
  • Rest 30-60 seconds between each exercise.
  • Repeat the entire set of 8 exercises for 1 to 3 sets, depending on time and experience level.
THE ATHLETE: Power/Speed Training, Strength Development
  • For a warm up, move through The DIAKADI Travel Stretch Program
  • Work through each exercise ideally using the advanced, Level 3 version of each movement.
  • Perform each exercise full out for 20-30 seconds.
  • Focus on speed and power for each movement, aiming for a tempo of 1 count up, 1 count down.
  • Rest 60-90 seconds between each set.
  • Repeat each exercise for 3-5 sets before moving on to the next movement.

One Final Note: Continuously Work Towards the Next Progressions

As you continue to use this workout, ideally your original Start Level for each exercise will become easy. At this point, progress to the next Level for that exercise in order to continue to challenge your body safely.

Hip Bridge Exercise Progression

[youtube]http://www.youtube.com/watch?v=XwWS7uYq1kA&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Trainer Shelby Jacquez

Levels:

  1. Isometric Hold
  2. Dynamic
  3. Single Leg Hold/Dynamic (Advanced: Perform on Stability Ball)

Optional: Add weight when available, resting dumbbells, weight plate, med ball on hips

Down Dog to Dive Bombers Exercise Progression

[youtube]http://www.youtube.com/watch?v=T3UEb0DZias&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Trainer Josh Christopher

Levels:

  1.  Alternate downward dog and upward dog
  2. Downward dog shoulder pushups (Advanced: Raise feet off floor)
  3. Dive Bombers (Advanced: Can try Dive Bombers with feet on stability ball)

Squat Exercise Progression

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

Trainer Gina Gutierrez

Levels:

  1. Squats to seat
  2. Squats with alternating single leg raise
  3. Squat jumps (Advanced: Single leg squats to seat to jumps)

Optional: Add weight when available, holding dumbbells at sides, hugging weight at chest, barbell on shoulders, or weight vest.

Pushup Exercise Progression

[youtube]http://www.youtube.com/watch?v=iqC8f29qPz0&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Trainer Mike Clausen

Levels:

  1. Incline pushups with hands elevated
  2. Hands on floor (Advanced: Hold at low)
  3. Pop pushups (Advanced: Pop off hands and feet to Superman pushups)

Optional: Add weight when available: Add a weight vest

Lunge Exercise Progression

[youtube]http://www.youtube.com/watch?v=FNt5dUkT_N4&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Trainer Gavin Birmingham

Levels:

  1. Split squats with twist and side rocker lunges
  2. Alternate front and back lunges with alternate side lateral lunges
  3. Split jumps to power alt side lunges

Optional: Add weight when available: Hold dumbbells at sides, hug weights at chest, barbell on shoulders, weight vest.

Side Plank Exercise Progression

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

Trainer Ryan Allen

Levels:

  1. Elbow side plank
  2. Side plank with dynamic hips (Advanced: Add twist)
  3. Side star dynamic to hold  (Advanced: Add leg swings front back)

Optional: Add weight when available: Hold single dumbbell at side of top hip, can also hold weight in extended arm above body.

TYT Exercise Progression

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

Trainer Ross Steiner

Levels:

  1. Reverse Flys to Cobra Hold
  2. TYT to Cobra Hold
  3. No Rest TYT with leg lift to Cobra Hold

Optional: Add weight when available: Hold dumbbells in hands

Tricep Bench Dips Exercise Progression

[youtube]http://www.youtube.com/watch?v=VOZxDOrpCF0&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Trainer Ross Steiner

Levels:

  1.      Seated on edge of bench
  2.      Legs extended or single leg
  3.      Feet up on bench (Advanced: Single leg on bench)

Optional: Add weight when available: Place weight on legs in lap

DIAKADI’s The 12 Days of Fitmas: Welcoming the holidays and year’s end as a time for relaxation and celebration, The 12 Days of Fitmas will teach people to take the time to enjoy the fun of the season, while reflecting on the year and looking forward to the year ahead. The series tackles the biggest problems that many face: stress, holiday parties, eating well, preparing for the New Year, and more.

“The holidays tend to be one of the most challenging times of the year for our clients,” says Billy Polson. “The stress, over-booked schedules, party foods, alcohol and travel plans wreak havoc on their workouts and their bodies. The 12 Days of Fitmas are our effort to help people not only survive the holidays, but thrive throughout them.”

Through The 12 Days of Fitmas, DIAKADI will demonstrate the belief that fitness is about far more than dead lifts, burpees and the spin class. Rather, fitness and health encompass all aspects of one’s lifestyle including sleep schedules, stress levels, deep breaths, proper fuel for the body, and enjoying life every day. DIAKADI will use video to demonstrate topics like “Ultimate Destination Workout,” ensuring that whether one is at a beginning or an advanced level, they will learn proper form and technique for the perfect workout regardless of location. The principals discussed in the series will be applicable beyond the holiday season and throughout the New Year.

Originally published at Patch.com.

Day 1: The Most Wonderful Yet Stressful Time of Year: Managing Holiday Stress Day 2: The Holiday Hunger Games: Holiday Party Survival Tips Day 3: The 80/20 Rule: By Damn, Enjoy the Holidays Day 4: Healthy Holiday Recipes that Don’t Suck Day 5: Planes, Trains, and Drive-thrus: Smart Choices for Food on the Go Day 6: Travel Stretches to Make Coach Feel Like First Class Day 7: Grandma Got Run Over by the Holiday Cold: Staying Healthy for the Holidays Day 8: The DIAKADI Destination Workout: Anytime, Anywhere, No Equipment Necessary Day 9: Silent Night: How to Stay Rested Throughout the Holidays Day 10: The Holiday Hustle: Getting Off the Couch and Out of the House for the Big Day Day 11: Start the New Year Off with a Bang Not a Bust: Do What You Love this New Year’s Day 12: When the Clock Strikes Midnight: Successfully Setting and Reaching Your New Year’s Goals

 

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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.

[divider] [/divider]

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!
[divider] [/divider]

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 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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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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Answering the Cardio for Fat Loss Question

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Answering the Cardio for Fat Loss Question

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10 Steps to a Hot Summer Body: Episode 3

Authors: Gina Gutierrez and Nate Miyaki

 

How much cardio is ideal for fat loss? Can too much cardio actually slow down fat loss?

In this third installment of DIAKADI's 'Summer School with DB04 - 10 Steps to a Hot Summer Body', fitness author, researcher and trainer Nate Miyaki speaks with DIAKADI Partner/Trainer Gina Gutierrez, answering these questions as well as others about how to make the best use of cardio in your workout program.

[youtube]https://www.youtube.com/watch?v=JNA7QY8mvJU&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Miyaki recommends:

The key to fat loss is: 1. 80% nutrition 2. 20% living an active lifestyle (walking, hiking on weekends, etc) 3. Focusing on strength training in your workouts... NOT cardio.

Over-doing intense cardio can actually lead to muscle loss, lowering metabolism, and raising your body fat percentage.

If you are going to do cardio, Nate has some good recommendations on volume, duration, intensity, and intervals vs steady state.

Enjoy this valuable information.

Watch for 'Summer School with DB04 - Step 4: The 3 Best Summer Ready Ab Exercises' for advice on the best bang for the buck abdominal 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.

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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Assessment Essentials Part 3 of 5: A Full Body Movement Screen

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Assessment Essentials Part 3 of 5: A Full Body Movement Screen

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In addition to the overhead squat test and pushup test, what movements screens should trainers be using to fully assess their client's during an initial session? In this class, Billy Polson CSCS will walk through the complete series of basic movement screens including: Squats, Dead Lifts, Lunges, Pushes, Pulls, Twists and Walking Gait. The class will discuss the ideal form for each movement, what compensations to watch for, and how to get the most useful information from each client's screen.

  • Date: Thursday, March 6th
  • Time: 2 - 3:30pm
  • Location: DIAKADI
  • Cost: DIAKADI Trainers FREE | Community Trainers $30
  • Presenter: Billy Polson
  • REGISTER

This class is great for beginners as well as advanced trainers/coaches looking to practice their skills. This is a hands on seminar, so please come in workout clothes, prepared to assess one another.

 

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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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How Do I Keep My Shoulders Safe While Exercising?

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How Do I Keep My Shoulders Safe While Exercising?

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DIAKADI DIY Tips Series: Episode 4

Authors: Sean O'Brien and Billy Polson

 

 

 

Keeping shoulders safe and pain free can often be a difficult task, especially during shoulder and chest exercises such as the overhead press, lateral raise or even the pushup.

[youtube]https://www.youtube.com/watch?v=XVjxdTX1xHw&list=UUmVFpzoOajud7zArEm11NYg&feature=c4-overview[/youtube]

In this segment of DIAKADI's DIY Tips Series, personal trainer Sean O'Brien and Billy Polson discuss how some simple adjustments in posture and form can keep the shoulders safe and pain free, while also allowing clients to fully develop and strengthen the muscles of the shoulder.

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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Should I Be Doing Compound Exercises in My Workouts?

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Should I Be Doing Compound Exercises in My Workouts?

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DIAKADI DIY Tips Series: Episode 3

Authors: Josh Christopher and Billy Polson

 

 

 

Isolated body part exercises such as a bicep curl or seated leg extension definitely have a role in exercise programs for clients looking to repair muscle imbalances around joints or for body builders looking to develop specific muscle groups. But without progressing these isolated movements into multi-joint, compound exercises, especially when using machines, the body is never fully trained to handle the challenges of functional daily living, much less sports and higher intensity activities like running around with your 5 year old nephew.

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

In this segment of DIAKADI's DIY Tips Series, fitness trainer Josh Christopher and Billy Polson discuss how compound exercises, such as dumbbell squats, barbell dead lifts or kettlebell swings, are often left out of individuals' workouts due to assumptions that these exercises are unimportant, dangerous or even scary to perform. But each of these functional movements are simply replications of movements we need to perform consistently in our daily lives.  Placing bags of heavy groceries in the car (dumbbell squats), picking up a heavy box (barbell dead lifts) and heaving that same heavy box onto a high shelf (kettlebell swings), are all common tasks that require strong muscle coordination and use of your body's entire kinetic chain. No matter what your goals, do not skip out on multi-joint exercises that work your entire kinetic chain and incorporate your abdominal and core strength in every rep.

For more information on squats, dead lifts and lunges, visit the DIAKADI blog DB04 and search for more videos demonstrating the proper form and safe progressions for each of these movements.

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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DIAKADI Press | How To Survive And Thrive During The Holiday Season

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DIAKADI Press | How To Survive And Thrive During The Holiday Season

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DIAKADI was excited to be featured on The Bold Italic in January 2014!   The holidays are right around the corner and according to Consumer Reports, the second most stressful thing for Americans during this time of year is the fear of gaining weight and getting out of shape. Billy Polson, owner and founder of DIAKADI Fitness Performance Life developed a game plan for your nutrition, your movement and those New Year’s resolutions that will help you thrive this holiday season. Whether you stick around or travel home to see family, check out DIAKADI’s Ultimate Destination Workout below and find more tips for surviving the holidays online here.

DIAKADI’s Ultimate Destination Workout can be done anywhere, anytime, with no equipment, regardless of whether you are a beginner or at an advanced level. If your schedule allows for 15 minutes or an hour, this workout keeps your upper and lower body moving well, your muscles balanced, and will even help your arms look good for those holiday photos. It can be done in a small New York hotel room, back home in your Dad's office, or at your grandpa's country club fitness center. Each exercise has an instructional video in order to teach proper form.

If you are in San Francisco for the holidays, get out of the house and take this workout down to the new outdoor fitness court at the Marina green, which provides basic equipment on a padded workout floor with the Golden Gate Bridge as a backdrop.

If you are hosting your family in San Francisco for the big day, Polson recommends adding some sort of movement to your Christmas Day tradition. Don’t get stuck inside, eating and spending the entire day watching A Christmas Story 17 times. Take advantage of the new Bay Area Bike Share and hop around between bike pick-up points that are spread throughout the city.

The new Bay Bridge also has an amazing new walk/bike path that starts in Emeryville. Or simply head up to Walter Haas Park in Twin Peaks and enjoy playing family "Hoops with a View."

Don’t forget to check out DIAKADI’s other tips for surviving the holidays in their new blog series “The 12 Days of Fitness!”

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What Is The Ideal Warm-up Before a Strength Workout?

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What Is The Ideal Warm-up Before a Strength Workout?

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DIAKADI DIY TIPS SERIES: EPISODE 1

Authors: Josh Moberg and Billy Polson

 

 

 

There is a lot of confusion and conflicting information surrounding the definition of the ideal warmup before a strength training workout.

Do you foam roll, static stretch or dynamic stretch? Do you do your cardio first? Do you go for your heaviest weight lift first off?

In this segment of the DIAKADI DIY Tips Series, fitness performance coach and nutrition consultant Josh Moberg describes the four key components of his ideal warmup to Billy Polson, owner/founder of DIAKADI Fitness Performance Life in San Francisco.

[youtube]https://www.youtube.com/watch?v=x83Q4OrNdwI[/youtube]

 

The Ideal Warmup Sequence

  1. Get Blood Flowing
  2.  Self Myofascial Release (foam rolling) and Stretches Only for Correction to Individual's Alignment and/or Muscle Imbalance Issues
  3. Dynamic, Functional Stretches and Movements
  4. Rehearsal Movements12 Days Stretch Blog Kneel hip flexor

For more information visit the DIAKADI Fitness Performance Life website at diakadibody.com.

 

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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