workout

The Warm Up: 6 Rules to Know, 3 Reasons to Do It and a Free Sample

Let’s just go ahead and say it:  nobody likes warming up. It’s that awkward period of time between arriving at the gym and starting the workout you actually want to do. It’s often somewhat boring and time-consuming and not nearly as “intense” as you want your workout to be, but it’s incredibly important.

In fact, the warm-up is probably the most overlooked aspect of just about everyone’s training regimen. For example, I made a recent trip to a larger corporate gym, and over the course of 90 minutes, I didn’t see a single person warm up.

Here’s what the normal routine looked like:

1. Enter the gym and assess surroundings.

2. Walk around for a bit listening to music or chatting with people.

3. Head straight to the dumbbell rack or bench.

4. Do a couple of toe touches and arm swings.

5. Start throwing weight around.

We all laugh because we’ve either seen it or done it ourselves, but the warm-up actually serves a crucial purpose.

Before we get into the benefits of warming up, let’s go over some basic rules for putting together a good warm-up...

Want to read more?  Of course you do.  So go ahead and click on the big blue letters below to read the rest of the article over at Livestrong

The Warm Up:  6 Rules to Know, 3 Reasons to Do It, and a Free Sample

about the author

812f4cb124c2dda65e33a5f1c2f087ef.jpeg

James Cerbie is just a life long athlete and meathead coming to terms with the fact that he’s also an enormous nerd.  Be sure to follow him on Twitter and Instagram for the latest happenings.

Train Like An Athlete: 4 Weeks To Increased Athletic Muscle and Performance

What does it take to be a top-level athlete? How do elite athletes train? As a performance coach, these are questions I’m frequently asked, and, unfortunately, there isn’t one catch-all answer. Rather, the answer is a frustrating one: It depends. Each athlete is different, and the demands of each sport are different. What a soccer player requires to qualify as elite is not what it takes for an American football player to be elite. Even within the same sport, there are varying standards depending on the position. A midfielder needs to run more than a defender, thus, the midfielder must have a greater aerobic capacity and endurance to play at a high level.

Most non-athletes are quick to jump into programs without fully understanding what they want to accomplish. So before starting a new training program, ask yourself:

How is my current alignment and movement potential?

What are my performance goals?

Head on over to Livestrong to checkout the rest of the article and get your free 4 week program:

The Optimal Training Program to Build Strength and Performance in 4 Weeks

about the author

812f4cb124c2dda65e33a5f1c2f087ef.jpeg

James Cerbie is just a life long athlete and meathead coming to terms with the fact that he’s also an enormous nerd.  Be sure to follow him on Twitter and Instagram for the latest happenings.

10 Must Do's To Stay Athletic

What does it mean to be an athlete? Sure, there’s getting all the girls of course.

Kidding…kidding…we all know there’s more to it than that.

So what is it?

The thrill of winning, the rush of competing, the butterflies before a game, the anticipation of a daunting challenge, the brotherhood (could be sisterhood but I’m speaking from my own experience), the pain of defeat, the constant drive towards perfection…it’s hard to say.

Being an athlete, to me at least, encompasses all of those things and more.  It’s truly a way of life, and hard to rid yourself of once you’re so called playing days are over.

Unfortunately, the real world doesn’t seem to recognize this.  Once you leave college or professional sports, you’re thrust into a world that almost looks down on being an athlete.  They’ll just tell you:  “Oh, you had your chance.  Your playing days are over.  It’s time to hang up the cleats and begin your slow decline into decrepitude.”

Whew, doesn’t that sound fun?

It truly pains me to see this happen, and I see it happen a lot—people who were once exceptional athletes who have fallen off the tracks, and are now mere shadows of what they used to be (it honestly reminds me of animals locked up in captivity, but the animal is you and captivity is being locked behind a desk all day).

Don’t get me wrong.  The chances of you being able to maintain your fitness level from college, pro’s etc. is highly unlikely.   This is merely due to the fact that it’s no longer your major commitment.  You have a job, perhaps a significant other, and a life to live.  You just don’t have 20 plus hours a week to commit to training, practice and the sorts.

BUT, that doesn’t mean you can’t stay athletic…so here are 10 must do’s if you hope to avoid turning into a desk slob.

That’s a quick snippet of a recent two part post I put together for Tony Gentilcore.  I’d highly recommend you head over and check it out:

10 Must Do's To Stay Athletic (Part 1)

10 Must Do’s to Stay Athletic (Part 2)