Good Website hosting!

Posted: August 11, 2010 in Uncategorized

Here is a great site for some website hosting if you’re looking at setting up your own website! I highly recommend it!

http://secure.hostgator.com/~affiliat/cgi-bin/affiliates/clickthru.cgi?id=Roscoefoley

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Blogging

Posted: July 22, 2010 in 1

Well I haven’t blogged for a while, maybe I should get this sorted!

Ross

Shoulder Strengthening

Posted: June 20, 2010 in Primal Living

A little back ground before I tell you about the strengthening.

Ok so back in august 2008 I was competing in a kick boxing tournament when I hyper-extended a jab which kind of threw my shoulder out of position but I continued on after a short stoppage, around 1 minute later just towards the end of the round, as I threw a left hook I managed to put my body all out of shape and caught him on the chin with an awkward shot.  Sure enough straight away I felt my shoulder come out of place and screamed in agony!  Didn’t feel all too good at the time but after a few weeks I managed to get back up to full health but with a niggling problem in the back of my mind.  Turns out I had a subluxation and didn’t tear the capsule, which is good news!  Wiki defines it as this:

“A subluxation may have different meanings,

depending on the medical specialty involved.

It implies the presence of an incomplete or partial dislocation of a joint

I spent around 2-3 months of going through shoulder rehabilitation and yes it definitely felt a lot better than before.  Although I didn’t feel comfortable in putting it in some places, my range of movement was poor and I was still feeling weak, even after rehab.

  So I did my own.  I still do!  The shoulder is one of the most complex joints in the body if not the most complex of all! Imagine a ball and socket; now imagine that being able to rotate 360 degrees.  Now added to all that are tendons, ligaments, muscles, nerves and so much more.  It is by far the most complex and most amazing joint in the body but why do we continue to ignore it?

  I know a lot of people who say, yeah I have really good strong shoulders.  Really?  Just because you can shoulder press 45kg on each hand doesn’t mean you have strong shoulders all round.  Have you seen those people in the gym who walk like Neanderthals, you know the type, dragging there knuckles along the floor pushing out everything heavy with AWFUL form.  Yeah well check out their posture, are their shoulders rounded at the front?  I thought so.  Strength isn’t about the amount you can lift but what you full shoulder range is capable of, being injury free!

Here are 6 exercises to do that will help shoulder mobility and give you a great foundation to build upon.  If you aren’t sure about the exercises I’m talking about, go to YouTube!

  • Bent over rows – Simple and great for you.  Helps bring back those rounded shoulders, as long as the form is correct!  Remember Keep a straight back!
  • Shoulder dislocates with Resistance band – This is great for rotor cuff movements.
  • Scapular wall slides – Just stand with your back to the wall and keep your shoulders back doing this.
  • Scapular push ups – Just like regular push ups but with out using your arms (in a sense)
  • External Rotation – Great for building on lateral strength of the shoulder
  • Lateral raises – Again another brilliant exercise for building on lateral shoulder strength

  If you continue to build on shoulder strength using light resistance then hopefully you will reduce the risk of injury and pain.  Let’s face it, no one likes being injured and everyone hates spending time away from the gym if they can help it!  Give yourself a break from all the heavy lifting to work on some simpler routines.  Who knows you may find improvements in your strength game!

Peace out for now

  Why do we need resistance bands?  And why do we need to use them often?  These questions that have been bothering me for a while now.  I’ve had rehabilitation on my left shoulder due to a kick boxing injury, using the methods of resistance bands.  Now at the time I did think that they would be a load of rubbish, I mean all it is, is a big rubber band. Right?

 Well in theory yes it is a big rubber band, all different strengths.  I think that using the resistance bands has helped me recover a lot faster and I definitely feel stronger.  The reason why we need these resistance bands is because they are able to target parts of our bodies that normal weight training won’t be able to get to.  For example, the shoulder is a very complicated and complex joint, with a HUGE range of movement it certainly has to have a lot of strength and flexibility.

 Using a band will help keep your joints healthy and active.  Taking them through full ranges of movement and putting just a little bit of stress on them to build them up.  Also they’re amazing for people new to weights and trying to tone up.  If you don’t have access to a gym or prefer to workout at home, they are easily stored and require little space to use them in.

A few workouts that are great for you:

  • Squats – run a band underneath your feet, which should be shoulder width apart.  Then whilst holding the ends of the band, squat down keeping a straight back and sticking your bum out, go till your thighs are parallel with the floor. And repeat!

 

  • Overhead press – Place both feet on the band and grasp the ends.  Bringing your hands up just over the shoulders with elbows bent and palms facing in.  Press your arms over your head and then lower.

 

  • One arm lateral raise – Stand or sit for this one.  Put on foot on the end of the band and grasp hold of the other end.  With your arm by your side start to lift it, keeping your elbow slightly bent, and bring up until your hand is up at shoulder level.  Swap sides and repeat

 

  • One arm Chest fly – Attach the band to a sturdy object at about shoulder height, it can be either standing or sitting.  Hold the handle in the right hand and wrap the loop around the hand to increase tension if needed.  Keeping your arm straight, but keeping a slight bend in the elbow, at shoulder level.  Contract the chest to bring your arm in towards the middle of your chest, return to the beginning and repeat.  Then swap sides.

 

Now these are only a few samples of the things you can do to use resistance bands.  I will put up more articles about strengthening other parts of your body so keep reading my blog!  There will be articles on, shoulder strength and mobility, back strengthening exercises, leg strengthening and mobility workouts, amongst other article that I will be talking at length about.  Making you injury free and stronger (hopefully).

Peace out for now

Whilst looking through one of the forums I’m a member of I came across this recipe which looks amazingly delicious!  Think I’m going to have a go at making these some time soon!

INGREDIENTS:
1 cup butter, unsalted
1/2 cup blueberries
2 egg yolks
3 T shredded coconut, unsweetened
1T vanilla

DIRECTIONS:
let the butter sit out until soft. puree your blueberries in a food processor. if they are frozen, defrost them first otherwise they’ll give you all kinds of issues when you mix them in with the butter. in a medium mixing bowl, add egg yolk, butter, vanilla, and blueberries. use a hand mixer to combine everything until fluffy and peak-y.

you *can*, if you want, add some honey, but it is absolutely not necessary if you have good quality blueberries and vanilla. you can probably add a dash or two more vanilla, too, to taste.

fold in the coconut until well combined. stick the entire bowl in the fridge and let sit for 45 mins to an hour. you want the mixture pretty solid.

take the mixture out and form into one inch balls. roll in extra shredded coconut to coat.

store in an airtight container in the fridge, otherwise they’ll get all melty on warm days.

VARIATIONS:
these are awesome as is, but you can also add ground almonds, walnuts, shredded dried figs, etc, for added texture and flavor. i didn’t because i am avoiding that stuff

enjoy!

W.O.D.

Posted: June 14, 2010 in Primal Living

This post comes from the guys at CrossFit.  Sounds like a pretty intense workout so I HAD to put it up!

For Time:

  • Row 500 meters
  • Body weight Bench press, 30 reps
  • Row 1000 Meters
  • Body weight Bench press, 20 reps
  • Row 2000 Meters
  • Body weight Bench press, 10 reps

 

Good luck with that one! I’ll be trying it out on my day off!

verification

Posted: June 14, 2010 in Uncategorized

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