Joint Loaded Walking
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Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com
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  1. Joint Loaded Walking

    Lose Weight, Save Your Joints

    joint pain

    The body weight x 1.7 = the load on the joint

    Decrease the body weight 10 pounds x 1.7 = a decreased load of 17 pounds on the joint.

    Decrease the body weight 20 pounds x 1.7 = a decreased load of 34 pounds on the joint.

    Decrease the body weight 30 pounds x 1.7 = a decreased load of 51 pounds on the joint.

    A client brought this to us today from her orthopedist. How much weight do you need to lose to reduce the load on your joints?

  2. Dumbbell Workout

    Exercise
    Targeted Muscles
    1 Arm Chest Press
    Chest, Shoulders, Biceps
    1 Arm Bent Over Row
    Lats, Biceps
    Split Squat Rotation
    Quads, Hips, Core
    1 Arm Overhead Press
    Shoulders, Triceps
    Twisting Curls
    Biceps, Forearm
    Weighted Sit-Ups
    Abdominals

    Why train using a dumbbell?

    The purpose behind a one dumbbell workout is to get a good strength training workout from the convenience of your home.  Strength training is great for increased bone density, muscular strength, improved joint mobility, and increased cardiac function.  The good/bad news is; we can gain muscular strength at any age but “if you don’t use it, you lose it.”

    Split Squat Rotation

    How to get started!!!

    The 1 dumbbell workout is a great workout to target all the major muscle groups in your body and can be done in 30 minutes of your day.  If you have never lifted weights with a dumbbell or perhaps have not done these exercises before, you should start off without weights to get the feel for the exercises.  Once you feel comfortable enough with the exercise, you can start to use a light dumbbell to get use to the added weight.  As the exercise becomes more familiar, add weight that is challenging enough for you to work with.

    Uni Twisting Curl

    What weight should I use?

    Women and men are built differently and will have different ranges as to how much weight they can use during this workout.  Women can use a 10 to 15 pound dumbbell and men can use a 12 to 20 pound dumbbell.  The weight will depend on how comfortable you are with the exercise, how strong you are as an individual, and your experience with dumbbells.  Remember your goal is to gradually get stronger with these exercises and not to see if you can lift the world on your first day working out.  It is best to be safe and use lower weight than to use a heavier weight and risk getting injured.

    Floor Bench PressThe Workout

    This workout will target all the major muscle groups like chest, back, legs, and everyone’s favorite… their core.  The workout will consist of 3 sets of 12 repetitions, this means that you will do each exercise three times and each time you do the exercise it will consist of 12 repetitions.  In between each exercise there should be a rest period of one minute to give your muscles some time to recover.  As you start the workout, you will notice that the first few are multi-joint exercises that target more muscle groups and then end with single joint exercises like bicep curls followed by sit ups.  If at any point you feel that you can lift heavier weight, try doing more repetitions, first with the weight you are doing now. Eventually, start to increase the weight of the dumbbell.  Overall, you should be getting a great full body workout and great benefits in just a fraction of the time.

  3. Exercise Without Injury

    Proper form is the key to injury Prevention

    Hello my name is Christopher Rodriguez and I am a student at TAMUCC. I am majoring in Exercise Science and currently doing my internship at Your Personal Best. As an intern at YPB, I have learned many things about exercise; however the one thing that Lisa has stressed constantly about is having proper form while exercising.

    wrong 3

    The Missing Piece

    Have you ever finished a workout feeling like you didn’t accomplish anything? Or feel aches and pains in joints after you are done with a workout? More than likely you are a victim of incorrect form. When starting an exercise program, form should be the first thing to master but is often an ignored part of exercise. Proper form can take years to master, but the average person does not have enough time in their day to learn exercise form. No matter how much weight you are lifting or how many times you can perform an exercise; if your form is not correct, you will likely need to reduce the amount of weight you are using and/or slow down.

    wrong 4Is this supposed to hurt?

    Lack of proper form is the number-one cause of injuries. Your body may be put in a vulnerable position placing stress on areas not designed to handle such stress. Injuries sustained from improper form may decrease motivation and increase the likelihood that you will not exercise again. You may lose results gained while trying to recover from the injury.

    right 3Increased Effectiveness = Increased Results

    Most people exercise to get results, I am here to tell you if you want to get the most out of any exercise, having the correct form can increase the effectiveness of that exercise leading to you achieving the results you are after. Potentially with proper form, you may be able to lift more for much longer. There are a few exercises that are commonly done without proper form include the lat pull-down, push-ups, leg press, and chest press. These exercises when done with proper form may look simple and easy but without knowing how to do them can make them more difficult than they should be. For more information on these exercises and how to perform them correctly, please check out our video here.

    right 4Whether you are exercising at home or at a gym, it never hurts to get expert advice prior to working out. The internet is a great source for information on proper form, however if you are still not sure about something, the fitness professionals at YPB can certainly assist you with private personal training or personal coaching. If private personal training is not an option, personal coaching is another option where we can map out goals for you and coach you toward success with one coaching session every 4-6 weeks. Here at YPB, we want to increase your chances of succeeding so you can achieve Your Personal Best!

    For more information visit To Your Health

  4. EFL Turkey Bacon Quiche

     Preparation Time: 1 hour, 10 minutes

    Number of Servings: 4

    Ingredients

    • 6 strips lean turkey bacon
    • 3 (8-inch) whole-wheat tortillas
    • 3 whole eggs
    • 8 egg whites (or 1 cup egg substitute)
    • 1/2 cup skim milk
    • 1/2 cup low-fat sour cream
    • 3/4 cup reduced-fat cheddar cheese, shredded
    • 1 cup broccoli florets, fresh or frozen, thawed

    Directions

    1. Preheat oven to 350 F.
    2. Cook turkey bacon according to its package directions. Set aside to cool.
    3. Lightly coat a 9-inch pie plate with cooking spray. Overlap 2 tortillas and cut the third one in half to form a crust.
    4. In a large mixing bowl, beat whole eggs and egg whites with a fork or whisk until well blended. Then mix skim milk and sour cream into the eggs.
    5. Chop cooled turkey bacon into bite-size pieces.
    6. Add turkey bacon, cheddar cheese and broccoli to blended egg mixture; combine thoroughly.
    7. Pour egg mixture into tortilla-lined pie plate; bake for approximately 50 minutes. (You’ll know it’s done when you tap the edge of the pie plate and the filling is set and moist. If it is still liquidy, bake a few minutes longer and test again.)
    8. Allow to cool for 10 minutes before slicing into portions. Serve and enjoy!


    Nutritional Info

    Amount Per Serving

    • Calories: 557.6
    • Total Fat: 32.5 g
    • Cholesterol: 237.7 mg
    • Sodium: 941.2 mg
    • Total Carbs: 29.0 g
    • Dietary Fiber: 5.0 g
    • Protein: 30.8 g
  5. It’s Your Life 4th Annual 5K Run & Walk

    Its your life foundation

    Benefiting the Ante Tobacco Education & Child Obesity Programs

    Saturday, April 26th, 2014, 7:45 a.m. @ Cole Park

     Title Sponsor: Vishal Raju Bhagat Foundation

    Entry: *$25.00; $30 after March 31st & $35 at packet pick up & race day.
    *Free for students 17 yrs & under, option to purchase t-shirt for $10.00
    *Registration deadline to guarantee T-shirt April 16, 2014

    Register online thru 12:00 pm on April 24, 2014


Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com