Oct 28

Trouble starting a diet?

by obtrain1 in Inspiration, Nutrition, Uncategorized 0 comments
If you’re like most people, including myself, starting a diet or just “eating clean” can be very hard.  Here are a few tips to make things a little bit easier on yourself. Start small – Start with one meal at time, the easiest is breakfast.  After about a week of eating a good breakfast  you will make that new “healthy” breakfast part of your routine.  Then you can move on to another meal. Don’t count calories.  Counting calories can drive people crazy. Instead keep track of what you’re eating in a journal.  When you write down what you eat daily it makes it much easier to make good decisions and avoid the bad ones. Stay off the scale.  My weight can fluctuate 5 lbs from morning to evening. If you constantly weigh yourself it will drive you nuts.  Weigh yourself once a week at the same time wearing the exact same thing.  This will give you a better idea of how you’re progressing on a weekly basis. CHEAT!  We will all at some point have a craving for ice cream or pizza.  Reward yourself once a week with a day when you can be a little more lenient with what […]
Oct 01

Shoulder pain while benching? Here are a few tips to relieve the pain

by obtrain1 in Fitness, Inspiration, Strength, Tips, Training, Uncategorized 0 comments
One of the most common complaints I get from people in the gym is “my shoulders are killing me”.  This complaint usually occurs right after a set of bench press or an “intense” CHEST workout.   It seems that everyone who goes to the gym ends up hurting their shoulder while bench pressing.  Why? It all started when we were  taught as kids in gym class to do pushups that looked something like this The problem with this position is that the upper arm is internally rotated causing the elbows to flare out and the brunt of the force is placed on the shoulders.  Furthermore, the shoulder joint is in an anatomically weak position making the joint vulnerable to injury.  The shoulder is a ball and socket joint.  The upper arm or humerus (ball) inserts into the glenoid fossa of the scapula (socket). If the humerus is not centered in that socket there is very little stability, which increases the risk of injury to the surrounding muscles and tendons.  As we got older we took what we learned from doing pushups in gym class and applied it to the bench press.  Now we are loading a shoulder position that is very […]
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