Core stability should be one of the main focuses of everyone’s programs. You have most likely already seen Palloff presses, rollouts, landmines, ect. But what if you don’t have a cable station or just want something a bit more challenging? Here is something I partly stole from Mike Boyle when he was talking on the Strength Coach Podcast. All you need is a band and a sturdy pole.
By: Kevin Larrabee
Hey everyone, it is finally done. The FitCast Video Database is live on Youtube in glorious HD. No more grainy, distorted videos where you can’t tell what exercise the subject is doing.
And it is all FREE. Just head over to the FitCast Video Page and subscribe at youtube. Here is the link: http://youtube.com/TheFitCast
Enjoy! And let us know what other videos who want. I still have about 10 more to edit from the session that we did.
By: Kevin Larrabee, CSCS
This is a quick video I put together today as I got the final pieces of my personal trainer bag of tools. I hope you enjoy it. Also included in the post is the video of Mike Boyle doing thorasic extension work with the dual tennis balls.
Mike’s T-Spine Mobilization Video:
Here it is the med-ball circuit I have been doing while training at Excel Strength with Eric Cressey. This is also up at The FitCast Insider as a High Quality Download. I was able to clock this round in at 1:15, my best time yet.
Keep in mind, my form is NOT PERFECT in this video. It suffered towards the end as this was the 4th set.
Here is the list of movements, do 10 reps for each.
These are not the official names:
This episode is really more of a thank you to all of you who have supported The FitCast in the past year. It has been one hell of a ride and it would not have been without all of you.
Included in this episode:
This is the long anticipated video with Dan John teaching how to improve your squat, how to teach a deadlift and much more.
Download the Hi-Res Version at The FitCast Insider
Make sure to check out DanJohn.org for more info on Dan John!
http://video.google.com/videoplay?docid=-6529481301858251744While at Ryan Lee’s Boot Camp I set up the camcorder, pulled out the microphone, and started doing interviews. I was able to interview some of the best in the fitness world like Ryan Lee, Craig Ballantyne, Brian Grasso and Mike Robertson. The video is only available on Google Video. The downloadable version is only available for newsletter subscribers.
http://video.google.com/videoplay?docid=5741492149301999547Links Mentioned:
The Video FitCast- Episode 4 is now ready for viewing/download.
http://video.google.com/videoplay?docid=1265690736088499812You can watch Episode 4 on Google Video here:
http://video.google.com/videoplay?docid=1265690736088499812&hl=en
Or you can download it in either Divx or Quicktime (H.264) formats here:
Divx: The Video FitCast- Episode 4.divx (Right Click and Save-As)
Quicktime: The Video FitCast- Episode 4.mov (Right Click and Save-As)
Here is the recipie from John Williams:
Quinoa Bison Chili
Ingredients:
Makes 2 servings (Or 4 small servings)
Nutritional Information, per serving:
Here it is, the long awaited episode 3. This is in place of no audio this week. The video isn’t great, but it turned out alright, I had to bump up the brightness a bit.
PLEASE VIEW THROUGH GOOGLE VIDEO LINK IF YOU CAN.
Check out the video on google video here: The Video FitCast- Episode 3
Download the Divx Version Here: The Video FitCast- Episode 3.divx (Right Click and Save-As)
Download the Quicktime (h.264) Version Here: The Video FitCast- Episode 3.mov (Right Click and Save-As)
In this episode Kevin reviews Eric Cressey’s “The Ultimate Off-Season Training Manual,” Dr. John Berardi’s “Percision Nutrition,” Alwyn Cosgrove’s “Professional Fitness Coach Program Design Manual,” and the Nike+ iPod running shoes and sensor.
Here is Episode 2. These bars kick ass, if you have not tried them you should do so. They are low carb and calorie dense.
http://video.google.com/videoplay?docid=-3473914495767378861
You can get episode 2 for the following sources:
Google Video: http://video.google.com/videoplay?docid=-3473914495767378861&hl=en
Direct Download (iPod Video/Quicktime): http://www.thefitcast.com/Video/The%20Video%20FitCast-%20Episode%202.mov
Gourmet Nutrition Trail Mix
To make it, just mix together 1 part dried cranberries, 2 parts raw cashews, and 2 parts raw almonds. Simple and delicious.
Nutritional Information, per ½ cup serving:
Calories: 302
Protein: 10 g
Carbs: 16 g
Fiber: 4 g
Fat: 23 g
SFA: 2.7 g
MUFA: 13.4 g
PUFA: 4.9 g
Omega-6: 4.9 g
Omega-3: 0.01 g
Vanilla Meringue Trail Mix Bars
Ingredients
3 cups Gourmet Nutrition Trail Mix
1 cup vanilla flavored whey protein powder
3/4 cup egg whites
½ teaspoon vanilla extract (if desired)
Instructions
Preheat oven to 350-degrees F. In a large bowl, stir together the egg whites, protein powder, and vanilla extract, until you have a thick caramel-like substance. For safety and convenience, we prefer to use the pre-packaged pasteurized egg whites. Slowly stir-in the GN trail mix, mixing thoroughly.
Press the mixture into a 9X9-inch nonstick cooking pan coated with cooking spray, spreading evenly until the entire mixture is about 1-inch thick.
Bake at 350-degrees F for 10 minutes, being sure not to overcook. Cut into bars of desired shape and store in the fridge in plastic wrap or aluminum foil.
Makes 6 bars
Nutritional Information, per bar
Calories: 376
Protein: 23 g
Carbs: 17g
Fiber: 4 g
Fat: 24 g
SFA: 2.9 g
MUFA: 14 g
PUFA: 5.5 g
Omega-6: 5.1 g
Omega-3: 0.01 g
