Why Shatter Strength Boot Camp?

shatterstrength — Mon, 26 Jul 2010 19:12:46 +0000

Why should you choose Shatter Strength boot camps over the rest?

Basically, because we are the best. There is really no question about it.
We offer fun, challenging and innovative classes with specific and researched program design based on excess fat loss, strength, endurance, agility, and flexibility. In other words, total body fitness.

What to expect?
Expect a hard work out, that is over before you know it. A work out that ANYONE can complete but that EVERYONE can push to their own limit. You are working out with like minded individuals (with different fitness goals and levels) and constantly competing with yourself to improve. Also expect to feel better almost immediately after the class ends. This class will replace the energy you get from your morning Caramel Macchiato and burn about twice as many calories, double win. With proper diet, expect to lose excess fat, become more toned and feel stronger and more energetic. This course, done right, will help you achieve your fitness goals faster than any program.

How the class runs…
Monday is the Fit Test. The Fit Test is a number of exercises that are timed and recorded on your [provided] fitness log. This is done so that the following weeks to come you can see how far you have come and remember the road you traveled to achieve your goals.
Every other day is totally different every time. However, we always follow our specific program layout that makes you achieve your goals in the most efficient and healthy way possible.

What you need…
You will need water to drink and a large beach towel if you don’t like the morning dew, other than that, all equipment is provided. Come try out a class this week for free and see if you like it.

Check out the Boot Camp Info page for pricing and schedule.

(727) 537-9495
www.shatterstrength.com

Nutritional Supplements for Health and Weight Loss

shatterstrength — Mon, 18 Jan 2010 19:18:37 +0000

Nutritional supplementation is a hugely debatable topic, but if you use common sense (like everything) and hopefully with the help of this article you’ll be able to figure out what your nutrition is lacking.
Most supplements today are gimmicky, overpriced, under-researched garbage that do not work and can be found simply by eating slighty better.

Primary Supplements for Health and Weight Loss:

Fish Oils-
Fish oils are one of the most important supplements for general health, rapid body transformation, performance, brain function, joint stiffness and a multitude of other benefits. EPA and DHA contained in fish oils are the compounds that provide these benefits and they are practically absent in the average persons diet.
Fish oils increase the utilization of fat as energy and decrease the storage of fat, this is because of EPA and DHA’s ability to help make the insulin receptors more sensitive to circulating levels of insulin.
Recommended Minimum Dosage: 3 grams per day in the beginning. After about 2 weeks of steady intake, the dose can be increased 1 gram. This should be repeated weekly until no further benefits are noticed. Then hold steady.

CLA (Conjugated linoleic acid):
CLA is found in beef, turkey and dairy. It has been shown to reduce bodyfat stores. Since the demonization of saturated fats, Americans have become increasingly deficient in CLA. A huge benefit from CLA is its positive effects on glucose tolerance, glucose homeostasis and insulin sensitivity. People deficient in CLA will retain fat because their body isn’t allowing that fat to enter muscle cells to be used as energy.
Recommended Dosage: 5 grams per day

Whey Protein:
Consuming enough quality protein throughout the day from whole foods can be difficult, so supplementing is a good quick way to get it in.
Why whey?
Whey protein has one of the best amino acid profiles compared to the other protein options (casein, soy, egg, rice, ect.). Also, it is processed at a very high rate by the body and is low in lactose, for those that are sensitive.
Recommended Dosage: .25 grams per lb of bodyweight per day
*Chew shakes to help aid digestion

L-Carnitine:
L-Carnitine(ALC) is one of the best supplements for fat loss and strength increases, but only when you are eating right and exercising frequently. Studies have shown that ALC helps the body more readily use fat as energy, enhance cerebro and cardiovascular blood flow and improves cognition.
Recommended Dosage: 3-7 grams
*Your body processes this supplement within about 4-5 hours (depending on digestion), so don’t be too concerned with increasing the dosage more frequently than others. As always, listen to your body. The worst case scenario for this supplement would be a nice case of diarrhea.

Start with these 4 supplements and see if you notice any changes in energy, stamina, weight loss, brain function, or any of the other benefits I mentioned.
If nothing changes, readdress your diet, your sleeping, your dosage and finally, if you really need the supplement at all.

Lastly, below is a list of brands I recommend, that I feel are the purest and have had the most success with. I make no money from any of these sites, so don’t think it’s a pitch about some crappy supplement that I don’t believe in so I can make $.23 for every $100 you spend.

Recommended Nutritional Supplement Brands
(click to be redirected to their site):

www.designsforhealth.com
Recommendations:
-Krill Oil!!
-Paleo Meal for meal replacement
-Whey Protein for simple increase in just protein.
-L-Carnitine

www.biomatrixone.com
Recommendations:
-Nothing in particular, but this company has good, pure products. Anything will be superior to store bought supplements.

www.thorne.com
Recommendations:
-Whey Protein

www.multisupplements.com
Recommendations:
-Nothing in particular, but this company has good, pure products. Anything will be superior to store bought supplements.
ShatterStrength@gmail.com
727-537-9495

Shatter Work Out – Conditioning

shatterstrength — Mon, 28 Dec 2009 17:43:02 +0000

50 KB Swings
50 Wall Ball
50 Sit Ups

1 Mile Run

50 KB Swings
50 Wall Ball
50 Sit Ups

Post results and time for total completion!
www.shatterstrength.com
727 537-9495

Shatter Work Out – Kettlebell Long Cycle

shatterstrength — Tue, 22 Dec 2009 22:33:45 +0000

Perform single arm long cycle (clean and jerk). Resting in rack position only.

2 minutes per arm – Beginners

4 minutes per arm – Intermediate

6-20 minutes per arm – Advanced

Mark how you do, progress this work weekly by reps and time.
Comment to track.

www.shatterstrength.com

Shatter Work Out – Total Tabata

shatterstrength — Thu, 17 Dec 2009 20:37:55 +0000

Tabata Timing- 20 Seconds ON(working) and 10 Seconds OFF(resting/setting up for next) of each exercise, for 2 to 4 rounds.

Exercises:
Box Jumps
Burpees
KettleBell Swings
Sandbag Squats
Crabwalks
Jump Rope
Sit Up

Go as fast as you can/as many reps as you can through all 20 seconds, keep the focus on what you are doing at present time, not what is to come.
Rest for one minute in between rounds.

POST COMMENTS!
Good luck!

www.shatterstrength.com
727 537-9495

Fundamental Static Stretches

shatterstrength — Wed, 09 Dec 2009 03:45:53 +0000

This is in response to another post about the difference between pre-training warm-up and stretching. In this post, I included the best general static stretches that will help increase flexibility in the areas most people have problems.
Try each of these stretches for 30-90 seconds a piece. If you don’t feel it and your form is 100%, then you do not need to perform that stretch currently.

Use the ROM chart from this post to see if you need to perform a stretch or not.

Neck Extensor:

Technique:
Stand (or sit) with good posture, interlock your fingers at the base of your skull, lightly pull down and tuck chin into your chest.

Muscles Stretched:
Upper Trap, Scalene, Splenius Capitus, Occipital.

Neck Flexor and Rotator:

Technique:
Stand (or sit) with good posture, depress shoulder (engage lats to pull shoulder down), tilt head away from that shoulder. For more of a stretch, add light pressure with your hand.

Muscles Stretched:
Sternocleidomastoid, Semispinalis Capitus, Upper Trap, Splenius Capitus, Scalene

Shoulder Flexor/Adductor:

Technique:
Interlace fingers behind your back, open up your chest. For extra stretch through the shoulders and upper pecs, lean forward and let your arms forward.

Muscles Stretched:
Ant. Deltoid, Pec Minor, Pec Major, Biceps, Lats

Upper Back:

Technique:
Stand tall, interlace your fingers in front of you, tilt your pelvis posteriorly, round your upper back as you push your arms forward.

Muscles Stretched:
Rhomboids, Mid Trap, Post. Deltoid, Triceps, Teres Minor, Serratus Ant.

Wrist Flexors:

Technique:
Come to hands and knees, rotate your hands 180 degrees (pointing towards knees), lean back as if to sit on your feet, keeping elbows extended fully.

Muscles Stretched:
Brachioradialis, Flexor Carpi Radialis/Ulnaris, Flexor Digitorum Profundus/Superficialis, Palmaris Longus.

Seated Lower-Trunk Extensor:

Technique:
Sit upright, feet apart, slowly lean forward as you round your back. Lower your head as far as you can go.

Muscles Stretched:
Iliocostalis Lumborum, Multifidus

Hip Extensor Rotator and Back Extensor:

Technique:
Sit on the floor, extend one leg, bring the other leg over it. Take the opposite arm of the bent leg and position the outside of the arm (as far as you can reach) over that legs knee. Twist away as far as possible. Switch sides.

Muscles Stretched:
Gluteus Max/Medius/Minimus, Piriformis, Gemellus Superior/Inferior, Quadratus Femoris, Lower Lats, Erector Spinae.

90/90 Hip Stretch:

Technique:
Begin seated on your butt, bring out a leg in front of you and the other behind. Make sure there are 90 degree angles at every joint (both knees and hip). Tilt your pelvis anteriorly, keep proper tall posture and lean forward over the front knee.

Muscles Stretched:
Glut Med, Piriformis, Lower Lat, QL, Erectors.

Knee Flexor:

Technique:
Take a seat on the floor, extend one leg out and tuck the other into it. Bend forward and reach for toes.

Muscles Stretched:
Hamstrings, Glut Max, Gastrocnemius, Lower Erector Spinae.

Knee Extensor/Hip Flexor:

Technique:
Standing straight, balance yourself or hold onto something sturdy. Bend one knee and grab your foot behind you (within 4 inches of your butt) and push your hips forward at the same time.

Muscles Stretched:
Quads, Sartorius, Psoas, Iliacus, TFL

Standing Hip Adductor:

Technique:
Stand in a double wide position. Lean to one side by bending a knee and keeping the other straight. Rock the pelvis towards the straight leg for more stretch.

Muscles Stretched:
Gracilis, Adductors, part of Sartorius and Hamstrings.

Standing Plantar Flexor:

Technique:
Stand in a split stance. Extend the rear leg, lean forward and attempt to push the heal to the floor. After this, bend the knee of the same leg and again attempt to push the heal to the floor.

Muscles Stretched:
Gastroc, Soleus, Plantaris

Hip Flexor/Knee Extensor:

Technique:
Step forward with knee at 90 degree angle and other leg behind on the floor. Externally rotate rear foot and push hips forward.

Muscles Stretched:
Quads, Upper and Right Sartorius, Rectus Femoris, Psoas, TFL, Iliacus

www.shatterstrength.com
(727) 537-9495

Free Thursday Strength and Agility Bootcamp!

shatterstrength — Tue, 08 Dec 2009 18:28:35 +0000

We are doing a free Strength, Agility, Flexibility and Endurance Bootcamp on every Thursday at 7 a.m. for the month of December.

Please call or email to register, because there limited space available.
727 537-9495
RyanScarroll@gmail.com

Stretching and Mobility Exercise

shatterstrength — Mon, 07 Dec 2009 04:08:39 +0000

Stretching and warming up are essential to preventing injury, increasing and creating balance throughout the body. But there is a difference between the two.
A lot of misinformed fitness professionals and coaches static stretch their clients and athletes before strength training, endurance, sport, ect. They do this in order to “warm up the muscles”.

The problem is that static stretching does not warm-up the muscles and should not be done pre-training. It has been seen to interfere with proper nerve function causing loss of strength and proprioception (sense of self in space), decreasing performance and actually increasing risk of injury.

When Should Stretching Be Done Then?

Static stretching should only be done to muscles that are overly tight and need to be stretched. Being hyperflexible is only slighty less dangerous than being hypoflexible. In other words, do not stretch muscles that do not feel tight or a joint that has full range of motion. Static stretching is best done when the muscles are warmed up (post exercise, body temperature over 109) and/or right before bed, so that when your body repairs at night, it repairs the muscles to their ideal range of motion (ROM).

What is the ideal or average Range of Motion?

Normal Values for Range of Motion of Joints according to Merck Manual
Joint	Motion	Range (°)
Hip	Flexion	0–125
	Extension	115–0
	Hyperextension†	0–15
	Abduction	0–45
	Adduction	45–0
	Lateral rotation	0–45
	Medial rotation	0–45
Knee	Flexion	0–130
Knee	Extension	120–0
Ankle	Plantar flexion	0–50
Ankle	Dorsiflexion	0–20
Foot	Inversion	0–35
Foot	Eversion	0–25
Metatarsophalangeal joints	Flexion	0–30
Metatarsophalangeal joints	Extension	0–80
Interphalangeal joints of toes	Flexion	0–50
Interphalangeal joints of toes	Extension	50–0
Shoulder	Flexion to 90°	0–90
	Extension	0–50
	Abduction to 90°	0–90
	Adduction	90–0
	Lateral rotation	0–90
	Medial rotation	0–90
Elbow	Flexion	0–160
	Extension	145–0
	Pronation	0–90
	Supination	0–90
Wrist	Flexion	0–90
	Extension	0–70
	Abduction	0–25
	Adduction	0–65
Metacarpophalangeal joints	Abduction	0–25
	Adduction	20–0
	Flexion	0–90
	Extension	0–30
Interphalangeal proximal joints of fingers	Flexion	0–120
Interphalangeal proximal joints of fingers	Extension	120–0
Interphalangeal distal joints of fingers	Flexion	0–80
Interphalangeal distal joints of fingers	Extension	80–0
Metacarpophalangeal joint of thumb	Abduction	0–50
	Adduction	40–0
	Flexion	0–70
	Extension	60–0
Interphalangeal joint of thumb	Flexion	0–90
Interphalangeal joint of thumb	Extension	90–0

*A goniometer would be ideal for measuring joint angles, but visual estimates are just as good to me.

Lastly, it must be understood that static stretching is not the only way to increase joint flexibility. Strength training is also a great way to build flexibility in the joints from neurological demands and actual tissue manipulation.

So what do I do to warm up pre-training??

I have included a quick video showing a basic warm up for most training activities. These exercises/movements can be altered as needed. Check the video and let me know what you think!

Shatter Shirts! $20 Shipping Included

shatterstrength — Tue, 01 Dec 2009 22:03:49 +0000

Buy a Shatter Shirt now! Only $20 with shipping included.

On the front, custom artwork (by Chris Reed www.chrisreedtattoo.com) of severed hand holding a Shattered Kettlebell.
On the back, a description of what a successful work out entails…

Printed on American Apparel Tri-Blend (50% Polyester / 25% Cotton / 25% Rayon) T-Shirts. They are super durable, won’t shrink or stretch, are very light and great for work outs.

Click image for full size view.

Gluten Free Pumpkin Pancakes for Energy and Power

shatterstrength — Tue, 01 Dec 2009 13:25:12 +0000

(This recipe yields 2 servings)

2 egg whites
1/2 cup pumpkin puree’ (no added sugar/natural)
1/3 cup blended oatmeal
50g whey protein powder
1/2 teaspoon vanilla extract
1 Tablespoons sour cream
1/2 teaspoon cinnamon or nutmeg
1/4 teaspoon ground cloves
1/4 teaspoon ground allspice
1/4 teaspoon baking powder
1/4 teaspoon baking soda
Optional- Add Stevia, Fruit or Butter to taste.

In a medium bowl, lightly beat the egg. Blend in pumpkin, vanilla and sourcream.

In a seperate bowl, sift together all dry ingredients.

Combine wet and dry ingredients in blender. Blend well.

On a lightly greased skillet or fry pan, dollop out about 1/3 cup of batter to make each pancake.

This makes about about 4 pancakes.

Serve with your favorite topping. Be sure to make the pancakes a little smaller than usual since they’re a little fragile (no flour to hold them together as well as standard pancakes).