GET RIPPED! With TRX RIP TRAINER

Ladies and Gentlemen,

I LOVE TO LIFT WEIGHTS! 

Whether it is the impossibly motivating adrenaline rush that surges through one's body during an uninterupted "swell session" where the blood courses through the veines to the muscles causing a near skin splitting effect.  Or, that natural high, knowing that for 45 minutes to 1 hour you are UNTOUCHABLE! 

Whatever your motivation, KEEP GOING! 

As much as I love lifting weights, there are several different types of lifters.  There's the power lifter, the olympic lifter, those lifting for sports (performance), those who lift for cardio, the body builder, functional trainer, and the all too often seen beach muscle only lifter (yeah! YOU TINY LEGS!)  DO A DAMN SQUAT!

Well today, is the day we talk about functional training and the revolutionary TRX RIP TRAINER!
I love this piece of equipment because it pushes the body in ways ordinary strength training does not.  With its design alone it forces the body and its muscle(s) to work asymetrically, providing you with a more complete total body workout. 

Asymetrical training has become a more sought after style of training for the complete athlete and everyday warrior as it more closely relates to our everyday activities allowing us to train in multiple plaines simultaneously.  By working through multiple plaines it allows us to isolate specific muscle groups, target our core (core strength is the foundation of all elite athletes), and increase total body endurance.  All of this, with one piece of equipment, without ever having to change or pick up a weight.  Check out the video above.

Contact Hummel Health & Fitness (Gretna, NE) to sign up for your Free RIP TRAINER Session Today!



BEST WISHES,
DEREK HUMMEL

NEW HHF TRAINING FACILITY COMING SOON!!!

HEY EVERYONE,

HUMMEL HEALTH & FITNESS IS GETTING A BRAND NEW FACILITY! 

GRETNA, NE

CONTACT ME TO TODAY TO RESERVE YOUR SPOT! 

CALL 402 981 2524
EMAIL DEREK@HUMMELHEALTHANDFITNESS.COM


DONT HESITATE, SPACE IS LIMITED!!!!

Train Your Mind, Train Your Body

Welcome Back,

As a trainer it is easy for me to have success with my own training because it is my life.  If I miss a scheduled workout for myself, my day just is not the same.  The reason being is that for me training is as much mental as it is physical.  If my mind is not ready, my workout(s) tend to suffer and the (training) day is lost. 

I am a huge stickler on NOT good, but EXCELLENT form when training, as even, the slightest mishap can lead to injury.  And the only way to excellent form is to pay attention and focus on the movement and muscles at hand.

As I work with my clients I repeatedly ask them to "focus" and by that I mean pay attention to the exercise at hand and the muscles we are trying to recruit for "work."  Too many people enter a gym or training facility with everything on their minds except for the task(s) at hand, keeping them from their full fitness potential. 

Take for example a simple push-up.  It is almost never ending, when I ask someone to perform a push-up that their triceps are doing 90% of the work and the big muscle we're trying to target (the chest) is doing little to none of the work.  When the client returns the next day or when I ask them as they finish up, how their chest is feeling, they reply "we did chest?" Or "my arms are sore."  We then have to return to the basics and re-train their minds to train their bodies.  As trainers, clearly we are not able to contract your muscles for you and without a severly invasive hands on technique, we can not tell if you are even using the "target muscles."  Typically the name of the exercise explains the muscle groups being worked, (with the exception of a few) so when asked to perform a Chest Press you should assume you will be using your chest.  If you are not feeling it in the chest, chances are you are not doing it correct and you should seek advice. 

Which brings me back to "train your mind to train your body."  Fitness and healthy living is a state of mind as much as it is an activity.  Too many people just go through the motions, which leads to boredom, which typically leads to a gym membership that is just another bill instead of what it should be, an "investment in your life."  If you can train your mind to see fitness as a way of life and increase its level of importance to you, rather than it being just another thing on your list of "things to do" going to the gym will matter and the likely hood of you continuing on to fitness success is far greater. 

It so much easier to quit something that takes work and effort especially if you are not "ALL IN" and unfortunately our health and wellness is the first thing kicked to the curb when life becomes too "busy."  I call BS!  It should always be in the forefront of our minds and the first thing thing to stay, its far less expensive to live and maintain a healthy lifestyle than it is to pay for perscriptions (and trips to the doctor) that may help one thing and hinder another.  Avoid the status quo and be different! 

TRAIN YOU MIND FOR SUCCESS, put fitness first and the body shall follow.  Your bosses will have to understand ;) because what good are you to them, if you're laid up in a hospital or WORSE! 

Best Wishes,
Derek

Revolutionized Calorie Counting!!! My Fitness Pal

Ladies and Gentlemen,

It has been too long!  I could make the excuse to you that I have been too busy to keep you updated with the latest and greatest in the fitness world but I won't. 

Now, I am sure most of you already know about the software/app that I am going to share with you but if you do not know what I am talking about, PAY ATTENTION! 

If you're like most people trying to shed a few pounds, you have probably tried counting calories and more than likely have failed at it.  The reason being that it does take time and it is not always convenient.  Therefore, the calorie counting goes out the window and the results suffer. 

I have clients telling me all the time that they know "HOW" to eat and that they "DON'T EAT BAD" but the point they are missing is, not that they do not know how to eat or that they are eating bad, it is the simple fact that they are EATING TOO MUCH if weight loss is the goal.  Or, they are not eating enough if weight gain is the goal. 

With all of the technology, (smart phones, tablets, and computers) logging your nutrition and guessing has become a thing of the past.  I can't think of anyone who does not have their phone on them at most hours of the day.  In fact, I bet you have it right next to you as you read this, or you're reading this on your phone.  Either way, my point is, if you want to be successful whether it's weight loss, weight gain or simply to maintain it is important to know how much is going into your body and whether or not you are able to burn off those calories throughout the day.

With the help of a handy little app on your phone, tablet or computer called My Fitness Pal it takes the guess workout out of calorie counting and puts you back in control.  This app is perfect for those on the go.  There are over 1.8 million different food items and it even comes with a bar code scanner to help eliminate tedious data input.  Best of all!  It's FREE!

MFP has made this app to help keep you accountable and keep you on track all along your journey whatever it may be.  It allows you to interact with friends via their integrated social network so you and your friends, trainer or family can keep each other in check. 

If you are the type of person who thinks that logging food is a waste of time I have living proof that it works.  For 9 weeks my then fiance (now wife) used MFP to log her nutrition while working out diligently, she managed to lose 6% body fat and 5lbs. before our wedding day.  All the while she was able to indulge in some of her favorite foods while staying within her designated calories for her particular weight group. 

One of the greatest things about this app is that it allows you to eat some of the foods you enjoy while keeping you honest about portion sizes.  (Keep in mind eating the foods you like is fine but there are other consequences to be aware of not just weight gain.) 

My Fitness Pal is a fantastic, user friendly app that helps assure positive results.  Give it a try, you wont be disappointed.


Best Wishes,
Derek

Push Up Nation!

Hello again,

In America we have grown accustomed to instant gratification. Everything we do is fast paced, on the run, Go Go Go! So much that we make the excuse when it comes to fitness that we don't have enough time. I can't miss my show(s). Or we use our kids as a scapegoat. Well not anymore.

A workout can be done and done well in less than 30 minutes, whether its total body, cardio or body part specific. It can be done in your room on the road, in front of the tv in your house or in the break room at the office.

My favorite exercise that requires no equipment at all is the push up. There are so many different variation of the push that targets not only your chest muscles but your muscles throughout your body all the way to your toes. The push up is an excellent catalyst for muscle recruitment. It stimulates the muscles in your back, your chest, your core, and even your legs in some instances.

Below is a list of various push ups that can rock your body in less than 30 mind and keep your metabolism pumping all day.

Standard push ups
Incline push ups
Decline push ups
Spider mans
Burpee's w push ups
Diamond push ups
Alternating push ups (rt arm to lft arm)
Marine push ups (challenging)
Single arm push ups

And the list goes on, Master these exercise and you could be well on your way to a more chiseled physique.

Best wishes,
Derek

P.S. don't forget about nutrition!

Diet Drinks Add Up!

Hello Again,

Do you drink Pop?  If so, do you drink regular or diet?  If you answered diet, pay attention. 

When you reach for a pop, why do you chose diet over regular?  (keep in mind I am not saying one is better than the other)  Do you chose the diet because it says zero calories?  Smart thinking.  Or is it? 

A study done at the University of North Caroline at Chapel Hill found that when people chose the diet version of their favorite soft drink, they were more likely to indulge in other sugary treats and more bread than people who chose water.  "Artificial sweeteners may increase your hunger for sweet things,"  says study author Barry Popkin, Ph.D. 

Keeping that in mind.  If you choose the zero calorie diet pop over the regular version, which on average is 120 calories/ serving, there is a far greater chance that you eliminated your sole purpose for choosing the diet pop in the first place.  In fact, there is a chance that you may have doubled or even tripled your calorie intake by choosing the diet version. 

Next time you reach for a diet pop think about it!  If you do chose the diet variety, pay attention to how much you actually snack and to what snacks you're craving and the ones you're choosing.

By eliminating these unconscious calories, you can increase the potential for positive results.

Best Wishes,
Derek

CAN YOU CARDIO TOO MUCH???

Hello Again,

My apologies for not posting last week. :(  But I was in Disney World. :) 

There is a common misconception in the fitness world when it comes to building muscle and losing weight.  That misconception is that tons of cardio gets results.  NOT NECESSARILY TRUE! 

Yes, cardio can and does help, but too much cardio can have negative effects too.  If your primary goal is to lose weight, then adjust how you eat, how often you eat and how much you eat and how you train. 

Cardio should be part of everyones repretoir, but it should never be the only thing.  Doing cardio can help to lose weight, but when done incorrectly and too much, you may be losing the good weight that you want to keep.  MUSCLE! 

Too much long distance running can cause your body to store fat and burn muscle (good fuel) during such cardiovascular bouts.  So, if find yourself on the treadmill or elliptical for hours at a time at the same pace chances are that you are not burning as much fat as you like.  Try switching things up and performing more sprint oriented workouts when doing cardio. 

Sprinting activates fast twitch muscles, which in turn, helps to build muscle instead of breaking it down.  Thus, allowing for a better fat burning session than ever before.

So, if you've been busting your butt running mile after mile to lose weight, although you may be losing weight, you aren't seeing your trouble spots go away, change how you train.  Unless you're training for a marathon or a distance run, try incorporating more short burst, high intensity, explosive exercises into your training to start seeing the results you've been working for. 


Best of Luck,
Derek

HHF's TOP 5 Total Body Exercises

Hello Again,

As a personal fitness coach it makes me happy to see people in the gym, but there are different types of people in the gym and a select few who make me really happy.  Don't get me wrong if you are there and you are working out with a purpose GOOD FOR YOU! But there are too many people in the gym who don't have a clue, not one iota of what it takes to get the results they are looking for.

  You have the person who comes in and sits on the elliptical or bike at a pace where, someone standing up from a seated position would break a better sweat.  The former high school athlete at age 40 who tries to re-live their old football training days.  The water cooler guy who spends more time getting drinks than actually training.  Oh and lets not forget the beach muscle guy with the tiny tiny legs.  And then, you have the warrior(s), the ones who come to the gym and get creative with their workouts and push themselves to the limits in order to achieve maximum results.  You are the ones who I love to see in the gym!  If the results aren't quite what you expect don't quit, they are right around the corner.  KEEP IT UP!

So for those of you who like to get creative and mix things up a bit I am going to reveal to you my absolute favorite total body exercises that will help tone, rip and sculpt your body the way you've always imagined it!

NUMBER 1
Weighted Burpees- This is an exercise that should take you back to your elementary Phys. ed. days.  With a set of dumbbells light enough to lift over your head, secure one DB in each hand in the standing position squat down into a crouched position DB in hand, weights on the ground, kick both legs back simultaneously, perform a push-up, hop back into crouched position from the crouched position stand or jump up finishing with a shoulder press (weights overhead) and repeat action.  Try doing 8-10 at a time for 2-3 sets.  (Body parts targeted: chest, legs, glutes, abs, back shoulders, biceps, triceps)

NUMBER 2
Kettle Bell Snatch- Using a kettlebell or dumbbell, whichever is available.  Take the KB in one hand feet slightly wider than shoulder width.  Let the KB hang between your knees, legs slightly bent.  In one movement drive your elbow up toward the ceiling, flip the kb up allowing it to rotate in your palm letting it land on the backside of your forearm.  Finished move should result in full arm extension overhead with kb on the backside of your wrist.  (TIP: get your legs involved to provide momentum to move the kb)  Perform exercise for each arm for 8-12 reps 2-3 sets.  (body parts targeted: legs, abs, shoulders, back, triceps)

NUMBER 3
DB Front Squat w/ Arnold Press- Using two db's stand with db's in hand (chin height) palms facing you and feet shoulder width apart.  Keeping the db's stationary perform a squat pushing your hips back and sitting down through your heels. (do not rest the weights on your shoulders, the should remain in front of your body at chin level) at the bottom of the squat return to the starting position pushing the db's overhead rotating the palms 180 degrees away from your body.  Repeat.
Perform 8-10 reps, 2-3 sets.  (body parts targeted:  glutes, hamstrings, quads, abs, shoulders, biceps, triceps)

NUMBER 4
Dead lift- This is a difficult exercise to master and requires a lot of core strength to perform correctly.  Using either DB or barbell.  Select a weight that you can do for 6-8 reps each set.  Starting with the weight in hands feet shoulder width apart lower your torso towards the ground keeping your back as flat as possible and your knees slightly bent.  (AVOID locking your knees that is for a different exercise)  Using a Mirror will help you with form.   When your torso is parallel to the ground return to upright position still keeping a flat back pulling through with the hips at the top of the lift.  (TIP for maintaining a flat back, keep your eyes in the mirror and the bar close to your shins.  (body parts targeted:  glutes, hamstrings, low back, abs)

NUMBER 5

HEAVY BAG-  Ladies and gentlemen, if you are looking for an amazing total body workout that requires no lifting, but can result in a shredded figure.  Head to the gym for some heavy bag time.  Not only does this provide you a great total body workout but allows you to release all of the pent up aggression you might have stored.  I just purchased a heavy bag for my home and I love it.  Punching allows you to target all of the muscles in your back, chest shoulders arms and core.  Kicking SMOKES the legs; quads, glutes, hamstrings, and core as well.  With this combination not only can you develop a rock solid foundation, you can also increase overall strength and power and its one HELL of a Cardio workout!  30 minutes on the bag and you may never want to run again. :)

WELL, there you have it my top five total body exercise to get you on your way to the rock hard body you've been after. 

BEST WISHES,
Derek Hummel
HHF

Osteoperosis: Exercise to the rescue

Hello Again,

When people think of exercise, chances are they think weightloss, muscles, and cardio.  What you're probably not thinking about is the positive effects it has on your bones.  The structural foundation of the human body. 

As we age our bodies begin to deteriorate (breakdown) and can become brittle and weak.  Now sometimes certain things are unavoidable and unfortunately we are not the "Man of Steel" (ie. Superman) so we're not impervious to disease, infection and other illnesses. 

This blog is directed more for the ladies, however, the gents can take something from this as well.  Osteoperosis is the deterioration of the bones causing them to become brittle and weak increasing the chances of breaks as we age.  Now, we can take an active roll in preventing and/or slowing the process of osteoperosis or we can just sit back and let it overcome us.  You Choose! 

Attached is a link to an Exercise and Osteoperosis webmd article I found very informative.  Take a look and then take action. 


Best wishes,
Derek

Sunlight= Vitamin D= Postitve Attitude= Positive Results

Hello Again,

I realize I have been gone for a while.  Sorry! 

As humans there are certain things in life we need to live healthy, happy lifestyles.  Obviously exercise (physical activity) and a good nutritional foundation are the most common.  But one we tend to over look from time to time is our natural need for sunlight to survive.  Unfortunately living in the midwest we do not have the luxury of it being 80 degrees year around, so we do have to make due with what we have.  But have you ever noticed how different our moods are during the winter months than in the spring and summer. 

Unless you use artificial tanning to maintain your "year roun' brown" there is a good chance that you have experienced these slight changes in mood.  When you are regularly getting sunshine, the UV rays, provide your body with vitamin D which has been shown to enhance positive attitudes in human beings.  And on a more superficial note people tend to feel better about themselves when they have that radient bronze tone.  (Note:  Artificial tanning does increase the chances of skin cancer.)  However, like tanning from natural sunlight, artificial tanning does have safety precautions that can be taken to decrease the risks. 

So, if you're down in the dumps, TRY GETTING YOUR BRONZE ON!


Best Wishes,
Derek