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What is a Turkish Get-up

Many of you already know about the Turkish Get-up, one of my favorite exercises. You start the exercise lying on the floor, and in the full version you get up to standing and then back down to the floor. Sounds easy, right? If you have ever done one with me you know it is not easy at all!  If you have not done it take a look at the pictures below. When I teach it, we always start with what I call a Turk, then move on to a Turkish, and finally, when you are ready, the Turkish Get-up.

So why do we do the weird exercise? The TGU is a highly functional movement that requires all the muscles of your body to work together; if they don't you simply can't do it. The TGU has all your muscles working together to balance and stablize you while building strength. The TGU can deliver a serious wake-up call if you have been going to the gym and doing a routine similar to this - the Smith Machine and leg press, adding the Deadlift, overhead press and some rows. If you train to build size, then this exercise is not for you. I know that most of you are not training to build size; you guys want to burn fat and build strength.

 There is a good chance that you haved lost some range of motion in your everyday "gym" routine, which is normal as your body has sacrificed some mobility to gain stability. With the TGU you will help to restore some of that, particularly in the shoulder girdle, which can get tight in most regardless of activity level.

With kettlebells you are not sacrificing your health! Of course, it is your preference how you want to train. 

Maybe you've hit a plateau?

Let's find out.... 

So, how long have you been doing the same workout routine?
If you do not change up your workouts often enough, your
body get used to it which leads to zero progress on your
fat loss goals - not to mention the same routine can quickly
become quite boring or even lead to burn out.


Fabulous Fat Loss Results are achieved by adding variety to your
fat loss workout plan by adjusting one or more workout program
variables, such as....

- Exercises
- Repetitions
- Weights
- Intensity
- Rest Periods


Did You Know...
The average person adapts to a workout after just 4 to 6 exposures?!


This is because your body does not like change so your body fights
this by adapting to your workout. As your body adapts....you get
stronger.... your workout no longer feels challenging...your results
begin to taper off.


To keep getting results and avoid a plateau you must find a way to force
your body to change and apply new demands to your body. So you look
for ways to change up your workout plan - BUT...

...are you adding variety with no clear purpose or plan?


"Why Can't I Just Do The Same Exercises And Just Add More Weight?"

Take this approach and you will eventually hit a plateau for you
are only focusing on changing 1 variable - and remember, your body
is smart and will figure out a way to adapt.

Plus, each exercise has benefits and drawbacks - in order to balance the
positives and negatives ALL variables must be tracked and changed
accordingly - not just 1.  

How Do You Know If You Are Doing It Right?

Change up your workout too much - > MISS out on results
Fail to change it up enough - > HIT a plateau
Follow though with a plan and a purpose -> GET Results

Since there are many different approaches to designing an
effective fat loss workout plan, there is no one right answer
but you can ask yourself the following questions to check
and see if you are on the fast track to results.


~ Are you cutting and pasting a handful of exercises together?
Maybe what you saw in a magazine, in the gym, online or just
a collage of exercises that look good from a few different
exercise programs - > MISS


~ Have you been doing the same workout so much so that you
could do it in your sleep? - > HIT

~ Are the workouts you do trackable?
As you complete your workouts, are you able to make note
of the variables changed and the progress you are making -> GET Results!

TIP: Tracking your progress workout to workout is one of the
fastest and easier ways to get results. Not only do you stay
focused to get the most out of each and every workout, you
have the information you need to make adjustments so you
never hit a plateau and continually see and feel results!

Take the guess work out of your workout routine ...
it's about time for you to Get Results!

Remember, if you need help with this, 4 Elements
has it all mapped out for you - step by step, with full body,
progressively challenge workouts that include all the elements of training.

If you already are a part of 4 Elements Fusion Boot Camp or Kettlebells

you are on your way! 

 

Can Yoga Help you lose weight?

Yoga has become a prominent part of many popular workout  routines. It's commonly touted as a cure for everything from stiff joints to breathing problems. But will yoga help you lose weight?

Sitting on a mat and meditating seems counter intuitive to someone who wants to build strength and shed pounds. But yoga has been given a thoroughly modern makeover. Now you can work up a sweat while you learn to get your body and mind in sync. How would you like to get rid of not only the extra pounds, but; aches, pains, anxiety and stress from your life as well?

 Here are some of the ways yoga can help you lose weight and increase your sense of well being.

 Vinyasa yoga burns calories.
Also known as "flow yoga" or "ashtanga yoga", vinyasa yoga is a physically active form of yoga that increases the heart rate and sends the body into fat burning mode. Vinyasa yoga sends the practitioner through a series of poses known as sun salutations. These poses are held for several breaths, and then the practitioner flows into the next pose in the series. Vinyasa yoga combined with other exercises, like kettlebells or Fusion Boot Camp make a  balanced weight loss routine.

 Yoga puts you in touch with your body. When you practice yoga, you learn to clear your mind of
the distractions that prevent you from really listening to your body. By getting back in touch with your needs, you can learn to differentiate between hunger and cravings. The more you learn about your body and its amazing abilities, the more you will want to take care of it by avoiding junk food and radical diets.

Yoga reduces stress.
Yoga is a real stress-buster. By practicing mindful breathing and quiet meditation, you can bring your mind and body to a peaceful state. This decreases anxiety and can even reduce your body's production of the stress hormone cortisol.
Cortisol sends our bodies into self preservation mode, which translates into increased fat storage, especially in
the abdominal area. Learn to relax and breathe during yoga, and you will eventually learn to incorporate those skills into the rest of your life.

Power yoga improves strength and flexibility. 

Power yoga is a westernized version of vinyasa yoga that combines sun salutations with stretching, strength training, and intense bursts of cardio. This produces a stronger heart and more lean muscle mass. Since muscle burns more calories than fat, power yoga can help you burn more calories even at rest. That's
a great way to speed up your weight loss.

Hot yoga provides quick, temporary weight loss. 

Hot yoga really makes you sweat. It's like regular vinyasa yoga, but it takes place in a sauna or other hot
surroundings. As you can guess, the quick weight loss comes from shedding water weight. While this is not a good long term strategy, it can give you a good workout and help you look more svelte before a special occasion. Just be prepared to regain those few pounds once you  rehydrate. 

Yoga makes you mindful. 

Perhaps one of the most valuable lessons yoga teaches us is the lesson of mindfulness. Yoga practitioners learn how to be "in the moment", focusing on their breathing and their posture rather than worrying about work, family, or other stressors.You can apply this mindfulness to your weight loss plan as well. Learn to focus on your food and your enjoyment rather than choking down your meals while watching TV.
By taking your time and keeping your mind on your meal, you will tend to eat less and be more satisfied.
 

Yoga can benefit your weight loss plan in many ways. You can add yoga to your routine by finding a class near you, or renting a yoga DVD from your public library. I do recommend if you have never practiced yoga before to go to a good yoga studio to learn proper form and technique. 
 

Remember: if one style of yoga doesn't suit your needs, there are many more to try.

If you have any question let me know.