They are shown in every fitness magazine from Men’s Health to Cosmo as the “ULTIMATE LEG SHAPER” exercise. It is the almighty lunge and we have heard many wonderful things about the benefits of this exercise, but also some of the harsh side affects. After doing some research and examining the exercise from a Kinesiology viewpoint you can see that it works your thighs and hips extremely well and if performed properly will actually strengthen, not damage, the knees. On the flip side, if performed improperly, you run the risk of doing permanent damage to the ligaments around the knee. So let’s go over how to do this right.

• Start with a staggered stance and your weight centered over the middle of your body. Keep your head and shoulders up tall and do not slouch forward.
• Bend your legs and lower your back knee until it is only 1-2 inches from the floor and return to the upright position.
• Keep your weight centered over your body and do not slouch forward.
• Breathe out as your lower your body and breathe in as you return to the starting position.
• Keep your back and front foot facing forward at all times. (Bending your back foot in, or out, can lead to damage of the ligaments around the knee.)
• NEVER extend your front knee past your toes. This is the most common mistake that causes knee injury. Especially in individuals that add weight to the exercise like holding dumbbells while lunging.
• Use slow and controlled movements and start in a doorway at first so that you can use the door jam to keep your balance.
• Be sure to have stretched thoroughly before performing the exercise.

This exercise is one of my favorites. As an avid rollerblader I need strong knee and hip stabilization. I also had to deal with a rugby injury that had injured my ACL so that I never thought I could run without pain again. I started doing lunges every other day about 10 repetitions on each leg. The burn was immense and I was amazed when I didn’t have any knee pain after word. After about a month of exercising regularly I can now do 30 lunges with each leg and run long distances with absolutely no pain. Do the movement right and it can work miracles.

If you are curious about how to put together a good home workout then check out an online fitness program that I helped design and use everyday. It’s perfect for the stay at home mom or the marathon runner looking to help stabilize his knee joints. Check it out at www.therpmsystem.com and try it free by using the code: 376255532

As always if you ever have any questions shoot me an email at jdidlott<at>therpmsystem.com

Many of us strive to get the same results we see on The Biggest Loser or when Oprah feels like dieting. We’ve read 100’s of articles on “EXACTLY” what we should be doing this month to get that ripped, sliced, and shredded body. Whether it’s installing a stripper pole in the bedroom or buying a treadmill for extra hanger space, most of it doesn’t seem to get the job done. For most people it’s not a matter of time (Despite what we tell ourselves) it’s a matter of motivation or enjoyment. Exercise is like building a campfire. Many of us dump on the gasoline light a match and burn out in no time. Instead use a slower, more mediated approach. Here are some tips to starting your routine.

1.) Set Realistic Goals How many times have you watched Coyote Ugly or 300 and said, “I’m going to get into that kind of shape… starting tomorrow.” Don’t set huge goals that may be a little out of reach at the beginning. Start by picking a slightly smaller pant size, 1/2 inch loss around your waist, or the ability to jog 1 mile without doubling over and gasping for air.

2.) Be Nice but Not Easy Many of us are WAY too hard on ourselves. If we slip up and eat a twinkie we’ll be calling ourselves names for days and eventually just give up. Be reasonable and set punishments for straying from your program but let’s make sure that they aren’t in the form of 40 lashings. Here’s an idea on how to set this up: If you ate a doughnut over the weekend that you know has added extra calories then assign yourself 15 extra minutes on the stairmaster or do 50 extra pushups throughout the week. This will help burn off the extra calories and you’ll have a more positive outlook while speeding up your progress.

3.) K.I.S. (Keep It Simple) Stop trying to combine everything that you see in Cosmo, Women’s Health, Body Builder.com, etc… and stick to the basics. If you want to see some good old fashioned routines then youtube Jack Lalanne. The best fitness moves are the most simple. As always you can try an awesome at home program that I have designed and use by clicking here and using the code:346976698

4.) Habits Last, Fads Don’t If you’re using a system that works for you then stick with it. Too many people start on one program then hopscotch to the next newest thing. I know that the cookie diet sounds great, but unless your 3 foot tall, live on sesame street, and don’t have to worry about cavities then it may not be the right diet for you. 

5.) Never Give Up I know that fitness isn’t easy for most and it’s much easier to just quit. Very few people love getting up at 5:30 to go for a morning jog and I’ve met only a handful of people who actually like doing pushups and lunges. The truth is that you have to learn to love it. Like anything, once you start to see progress everything becomes a little easier. Pick a goal and stick to your guns. Give it 6 weeks and if you don’t see any progress then try something else.

If you are curious about which program may be a good fit for you then shoot me an email and I’d love to help you out. I’ve read about many of the different programs and have used several myself so between the two of us we can get you pointed in the right direction.

Good Luck,

Justin

jdidlott@therpmsystem.com

If your like me then you may find your mood sways from day to day. Many of us our in jobs that we may not like or are going through personal trials that challenge us to go through different mindsets throughout each day. Whether we miss out on a few hours of sleep or someone at the office is talking behind your back, something is always challenging our ability to remain positive.

Now when I say being positive I don’t actually mean being an optimist. (At least not all the time) I have found that optimists sometimes live in an alternate reality where no matter what happens there will be warm cookies and hugs after everything is settled. God Bless the optimists but I tend to lean more to an optimistic realist. If your in this category you tend to live more in the now, analyze what is going on right in front of you, and do your best to produce a positive outcome. That doesn’t mean that you will always be successful but at least you’ll give it your best shot.

Now here a couple tips so that you can work on creating a positive attitude:

1.) Think positive thoughts I know it’s cliche but you’ve got to know it works. Visualize situations so that they have a positive outcome and be prepared that even if they do not turn out exactly like you want you can maintain control over your own attitude.

2.) Don’t get too close to situations ultimately outside of your control For example, if someone cuts you off on your way to work don’t let it get you into a tizzy. Take a few deep breath’s, cage your bird, and let it go. Don’t let their lack courtesy ruin your attitude.

3.) Eat and Drink your recommended amounts The power of food goes a long way. Stay healthy with lots of fruits and veggies. They help your body maintain appropriate hormonal function which keeps you happy.

4.) Sleep 6-8 hours I know it’s tough for most due to the 160 channels we get in HD but give it your best shot.

5.) Workout You need at least 3 days of strength training and 5 days of cardiovascular training to be in optimal health. It only takes 20 minutes to get in an effective workout. Click here for your own customized workout and use the code: 346976698 to use the system free for 1 week.

6.) Make time for you everyday whether you are an avid reader, baker,  fisherman or model airplane builder, be sure to give yourself some time everyday. 20 minutes of quality YOU time can make a world of difference in your attitude.

7.) Let it out Don’t be afraid to stick your head in a pillow and scream. Take a kick boxing class, start chopping wood, or play American gladiators on your Wii. You’ll find that the more you let your anger out physically, the happier you are emotionally.

8.) Be involved Having an involvement in your community, church, or social groups can be extremely helpful in stimulating those happy hormones. Be sure to surround yourself with people that you enjoy being around.

9.) Laugh Life is too short to be serious all the time.

10.) Be a kid Think back to a time before the load of responsibility was put on your shoulders. You didn’t worry about that 2 o’clock meeting or your broken washing machine. Spend at least a few hours a week letting loose of responsibility. Dance around the house in your socks to The Beach Boys. (just make sure the blinds are down ;-)

It’s tough to be positive all of the time. Life is a roller coaster. Sometimes your in a valley and it seems like it takes forever to climb that hill. Just remember that is what makes life so great. Without trials and tribulations life would be meaningless. No matter what the burden on your shoulders keep on going. Don’t stop and you’ll be all the better for it.

If you have any issues you would like to discuss or questions feel free to shoot me an email at jdidlott@therpmsystem.com I’d love to help.

In the exercise world, everything is about the core nowadays. Many people associate core by meaning the 6 pack ab muscle and the lower back muscles. In truth there are 29 different muscles that make up the core. Some run vertical, some run horizontal, and others run at different diagonal directions. Every one of the muscles are needed in one movement or another yet they almost always all work together throughout your daily movements. The most common mistake when working the core is what we call a saggital plane concentration. The saggital plane will entail all the exercises like situps and back hyperextensions where you are squeezing forward or backward.

When you focus on exercises that are in a limited range of motion then you leave out most of the muscles that are required for twisting and bending. It is best to incorporate exercises that require you to do cross body movements as well as exercises that incorporate all the muscles of your core like a Plank exercise (shown below)

There are hundreds of exercises that can challenge your core in different ways. Keep your core guessing and lay off the crunches and situps if you want to truly develop a beautiful mid-section.

Looking for some more fun exercises or have any questions feel free to email me at jdidlott@therpmsystem.com and I’d be more than happy to help.

Everybody has preferences on just about everything. Whether you are a meat and potatoes kinda guy or you’d be more partial to a spinach salad, the truth of the matter is that you know what you like. This holds true in exercise as well. I myself am a puller in my upper body and a pusher in my lower. If your scrathing your head a little that’s ok I’ll go over what I mean. A push exercise is any movement that requires an extremety (arm or leg) to extend so that when you do the pushup, as shown above, you apply the force on the extending part of the motion. The reverse is true when referring to a pulling motion. Here’s where the dilemma starts to come into play. If your like most people you’ll stick to what you know and like. If your good at bench pressing 400 pounds and find yourself struggling to perform 2 pullups, then you may be setting yourself up for some serious muscle imbalances. This is most noticable between the quadricep and hamstring muscles of your upper thigh. The pusher is the front of the thigh (quadriceps) and the puller is the back of the thigh (hamstrings). As we walk, climb stairs, or jump for joy we focus on using the quadricep muscle. It is usually the strongest muscle of the body and often beats up on the hamstrings. This imbalance of strength can lead to knee, hip, and back problems. (Yes weak or tight hamstrings are often the cause of these ailments.) The solution is a simple well rounded workout and stretching program that gives the hamstrings a chance to shine. Yes the hamstrings are painful to workout sometimes (especially if they haven’t been used in a while) but take it easy at first and slowly build their strength.

You’ll see me talk about muscle imbalances in almost every blog. I’ve made it a personal mission to find and fix these trouble makers before they make you miserable. The whole reason for this post is to make sure that you understand that even though you prefer one exercise type over another does not mean that you should focus on it. In fact you should focus on what you are most weak at to create a zen like harmony in your body.

I always love to hear from you so shoot me an email at jdidlott@therpmsystem.com

Man was never created with the intention of sitting all day typing on a keyboard as I am doing now. We have survived thousands of years by performing laborous tasks that require us to use all of our muscles. Nowadays we head to a gym to perform different exercises that we read about in Men’s Health 25 absolutely amazing new exercises (that just happen to look a lot like the old ones). Don’t get me wrong, as a certified trainer who has trained over 200 different clients in 5 years, I’m always looking for something unique and groundbreaking. The truth of the matter is that around client #125 I started to understand that no matter how innovative the exercises it really comes down to common sense. Most of the absolute best exercises you can do only require bodyweight. They also use full range of motion and incorporate both large and small muscle groups. I mean think about it, why in the hell do we feel the need to isolate the arm muscles when they are used during any exercises that requires the back or chest muscles. In fact to go a step further, common sense would tell me that if I isolate the smaller muscles too often it would throw an imablance between the bigger and smaller muscle groups. Why not work the large muscle groups with the understanding that the smaller ones are working their tail off as well. (I want to meet the man that can perform a pushup without working his triceps and shoulders along with the chest). Stop wasting your time in the gym doing bicep curls and stick to the basics. Pushups, lunges, wall sits, pullups, rows, situps, jogging, and the list goes on and on. You don’t need all the fluff to get the body you want but you will have to work your butt off for it. Now I love a good debate so let me know what you think. I’ve got plenty of ideas of fitness and like any good ideas there’s always many who disagree. Pitch me a line and I’d love to hear your side.

Email me with comments or questions at jdidlott@therpmsystem.com