Ajays Personal Training and Nutrition

04/06/2021

Understanding and Training Re**us Femoris

Re**us femoris is one of the four quadriceps muscles. The other quadriceps muscles are vastus medialis, vastus lateralis, and vastus intermedius. Of these four muscles, re**us femoris is the most superficial and is the only to cross both the hip and knee joints; the others cross only the knee. The various functions of this muscle give personal trainers important considerations to take into account when facing postural distortions or knee/hip pain.

Origin and Insertion
Re**us femoris uniquely has two points of origin: at the anterior superior iliac spine (ASIS) and posteriorly at the acetabulum (the socket of the hip joint). All four quadriceps muscles attach to the patella and the tibia through the quadriceps tendon.

Re**us Femoris Function
All quadriceps muscles extend the knee; re**us femoris is also involved in hip flexion. It is used frequently in daily movements like walking, rising up from seated, or climbing the stairs. It is also extremely active in sports that involve running, sprinting, or kicking a ball.

Training Re**us Femoris
Because the quadriceps are a large muscle group, it is beneficial to train them in a fashion that two-joint muscles like re**us femoris require; such muscles deserve special attention because of their complexity.

Since this multi-joint muscle is the most superficial on the ventral thigh, those who want to see definition in their quadriceps will want to target it. Additionally, weakness in the quads has been connected to knee pain and, more specifically, osteoarthritis in the knees.

Leg extensions are designed to target the quadriceps, and it should be easy to find a leg extension machine in most gyms. Additionally, clients could try leg extensions with ankle weights if a machine is not available by standing on one leg and extending the other.



Functional Training



The leg press is another way to train re**us femoris with a compound movement.

Squats are an accessible and functional way to strengthen the quadriceps and prepare them for basic movements in your client’s daily life. These can be done with or without weight, and could progress to jump squats over time.

Lunges, similar to squats, are a classic bodyweight exercise that train the quadriceps. They can be progressed with the addition of dumbbells as your client builds strength.

Step-ups are another functional way to train re**us femoris. Using just a step or a bench, clients can step up one foot at a time with or without weights. Over time, the height of the step or the bench may increase to progress this exercise.

When targeting re**us, consider exercises that include both of its functions: hip flexion and knee extension.

Whether it’s for aesthetic or functional purposes, strengthening the quadriceps relies on the understanding of each of its muscles, and re**us femoris is significant.

Re**us femoris is one of the quadricep muscles found on the front of the thigh. It works with the other quads muscles to extend the knee and flex the hip. Find out everything you need to know about re**us remoris

01/14/2021

Whatever your goal is this year; triathlon, weight loss, lifestyle change, marathon, half or just trying to eat healthier give me a shout out I am here to help! Ajays Personal Training and Nutrition has times and days open!!!

11/19/2020

Today, we have numerous research studies to support the foods that I included in the diet of my athletes, and many more studies with new data on other foods and supplements. Here is a list of some of the most potent and well-documented foods, nutrients and supplements that influence how we feel. Eat healthy!

Hydration

There is no other nutrient, food or supplement that will affect the brain more profoundly than water. The brain of an adult human is approximately 78 percent water, and water participates in every biochemical reaction that occurs there. A loss of only 1 to 2 percent of body weight as fluid leads to reductions in the subjective perception of alertness and ability to concentrate and to increases in self-reported tiredness and headache (Maughan, 2003).

Daily fluid intake recommendations are 9 to 12 cups of fluid per day for a sedentary individual in the form of fluids, non-alcoholic beverages, soups and foods. An additional 2 cups per day should be added for the following factors: illness, weight-loss dieting, activity, hot, dry or humid environments, high altitude, travel, pregnancy and lactation. Two hours prior to rigorous activity, drink about 2.5 cups of fluid. During moderate exercise, individuals may drink according to thirst. However, during high-intensity training and competitions, athletes need to be more focused on a personalized hydration plan. After exercise, replace every pound lost during exercise with 3 cups of fluid (Kleiner, 1999).

Carbohydrate and Protein

The amino acid tryptophan is a building block for serotonin, the calming, feel-good brain chemical. Typically, unless you are on a protein-restricted diet, you have enough tryptophan circulating to raise serotonin levels. A lack of carbohydrate in the diet, which initiates the cascade of biochemical events that allow tryptophan to cross the blood-brain barrier and enter the brain, is the most common dietary reason for low levels of serotonin. Serotonin is also responsible for helping the body prepare for rest and sleep. Therefore, it is a combination of protein and carbohydrate that enhances mood, alertness, rest and relaxation.

Research has found that diets that include less than 40 percent of total calories from carbohydrate can increase the risk of depression in depression-prone subjects (Soenen et al., 2012). Furthermore, anecdotal reports of low mood and sleep disturbances are frequently reported by individuals on very-low-carbohydrate diets. When managing a carbohydrate-controlled diet, maintain total carbohydrate at or above 40 percent of total calories from carbohydrates.

Fish Oils: DHA and EPA

Fish oils may help ease symptoms of depression. While research has not been done on individuals with severe depression, those with mild-to-moderate symptoms have benefited from fish oil treatment. Daily supplement doses of at least 1000 mg of DHA plus EPA have typically been used in studies with successful outcomes (Grosso et al., 2014). Eating three to five 4-ounce servings of fatty fish per week is also highly recommended. Fish high in oils include sardines, salmon, herring, trout, black cod, shellfish and canned tuna that contains the original fish oils.

Vitamin D

The role of vitamin D in depression is well documented, as vitamin D plays an important part in maintaining levels of dopamine and serotonin in the brain. Vitamin D deficiency is now a global public health problem, affecting a billion people worldwide. Studies utilizing good research methodology have shown in meta-analysis that vitamin D supplementation (≥800 IU daily) was somewhat favorable in the management of depression in studies that demonstrate a change in vitamin levels (Spedding, 2014). Because most adults spend the majority of their time inside, our summers are fairly brief in the northern hemisphere, and the liberal use of sunscreens block the ultraviolet rays from the sun that convert vitamin D to its active form, a daily supplement of vitamin D-3 of 800 to 1,000 IU may be a useful strategy for helping to maintain a good mood. Good food sources of vitamin D include fortified milk and fatty fish.

Choline

Choline, found most prominently in egg yolks, has been shown to be significantly lacking in the diets of Americans. Choline, a B vitamin, is half of the neurotransmitter acetylcholine, which acts every time we think or move. Choline is half of the phospholipid, phosphotidylcholine, which is required for the creation of channels in the brain cell membrane to allow nutrients into and toxins out of brain cells. Low choline levels have been associated with increasing incidence of anxiety in one study, and may also be linked to depression (Demirkan et al., 2013).

Because there is no association between egg yolks consumption and blood cholesterol levels, the most efficient way to add choline back to the diet is to eat one to two whole eggs per day. That strategy alone will increase choline consumption by 50 percent. The recommended Adequate Intake is 425 mg/day for adult women and 550 mg/day for adult men.

A Plant-rich Diet

The brain is a highly metabolic organ, and research is beginning to indicate that many of the phytochemicals in plants act as powerful antioxidants and anti-inflammatory agents, protecting brain cells from injury and reducing inflammation. These actions have the potential to promote memory, learning and cognitive function. Fruits and beverages such as tea, red wine, cocoa and coffee are major dietary sources of polyphenols, which have been identified as having potent neuroprotective actions. A specialized group of polyphenols, the flavonoids, are found in a variety of foods and beverages, including parsley, celery, citrus fruits, oregano, wine, soy and soy products, onions, leeks, broccoli, green tea, red wine and chocolate. Another group of polyphenols come from berries, kiwis, plums and apples. A fourth type comes from grapes, wine and peanuts (Meeusen, 2014).

As you can see, eating a diet rich in a full variety of plant foods will support the kind of nutritional intake that will keep you healthy AND happy, functioning at optimal levels throughout your lifetime.

10/30/2020

The following HIIT workout can be completed in 30 minutes and requires no extra equipment. When applicable, dumbbells may be used to add variety and challenge to certain exercises. The exercises are based on time instead of repetitions, as individual speeds will vary based on your fitness level.

Warm-up: Perform five minutes of moderate-intensity movement, such as walking briskly, jogging or riding a stationary bike. A quick and easy way to determine if you are working at a moderate intensity is to use the talk test. If you can talk comfortably while exercising or can talk but not sing you are most likely at a moderate intensity.

Perform each exercise for one minute followed by a two-minute recovery. The work portion should be challenging yet sustainable. For the recovery segment, perform low-intensity movements, such as walking at a slow or leisurely pace or slow jogging. The idea is to recover while continuing to move.

Butt Kickers (1 minute): High- or low-intensity, bring your heels up to your glutes; rest for 2 minutes.

Mountain Climbers (1 minute): From a plank position, walk or run your feet toward your chest; rest for 2 minutes.

Alternating Lunge (1 minute): Walk into a forward lunge or jump to transition (or do a combination of speeds); rest for 2 minutes. For increased challenge, add dumbbell biceps curls.

Walk Out to Push-up (1 minute): From a standing position, place hands on the floor and walk out into a plank position. Perform a push on your toes or knees and then walk back up to a standing position; rest for 2 minutes.

Hip Bridge to Crunch (1 minute): From a seated position with feet flat on the floor, place hands behind you on the floor. Push up into a hip bridge, keeping your head in alignment with the spine. Drop the hips back down and through your hands for spinal flexion (crunch); rest for 2 minutes.

Alternating Curtsey Lunges (1 minute): Bring one leg back into a lunge att a diagonal behind you. Keep the toes and knee of your front leg tracking in the same direction. Repeat on the other side and then rest for 2 minutes. For increased challenge, add dumbbell lateral raises.

Cool-down: Perform five minutes of low-intensity movement and stretching.

Remember, HIIT training means high-intensity effort for a short period of time. During your one minute of work, give it all you’ve got to maximize the results and to earn your rest.

08/17/2020

https://youtu.be/UxpHxOXGx_k

How To Swim Faster in 30 Days: http://bit.ly/2O9rb8C ------- TRAINING PEAKS PLANS BELOW --------- Swim Faster in 30 Days: http://bit.ly/2O9rb8C 101 Swim Work...

04/15/2020

Dumbbell AMRAP

10 Of The Best Dumbbell Exercises For Your Arms - The idea is simple - 10 reps of 10 exercises repeated as many times as you can in 30 minutes.

1. Lunge With Biceps Curls - 10 reps each leg

2. Overhead Triceps Extensions - 10 reps

3. Upright Rows - 10 reps

4. Bent Over Row - 10 reps

5. Triceps Kickbacks - 10 reps

6. Arnold Press - 10 reps

7. Chest Flys - 10 reps

8. Skull Crushers - 10 reps

9. Standing Reverse Fly - 10 reps

10. Sumo Squat With Biceps Curl - 10 reps

As many rounds as you can get through in 30 minutes (2-3 if you can)

04/02/2020

Lower Body Burnout Workout With or Without Weights - Enhancing your home leg workouts today by throwing some dumbbells into the mix! 9 different exercises in 3 different circuits to tone and tighten your lower extremities.

Circuit 1

1. Squats (dumbbells on shoulders) - 20 reps

2. Reverse Lunges - 10 reps each leg

3. Single Leg Deadlift - 10 reps each leg

Repeated 3 times and then on to Circuit 2

Circuit 2

1. Goblet Squat - 20 reps

2. Side Lunges - 10 reps each side

3. Heel Raises - 30 reps

Repeated 3 times and then on to Circuit 3

Circuit 3

1. Dumbbell Swings/Kettlebell Swings - 20 reps

2. Lunge Pulses - 10 each leg

3. Box Jumps - 20 reps

Repeated 3 times

03/31/2020

Total Body Dumbbell Workout:

Three circuits of strength training workouts to work head to toe.

Circuit 1

1. Renegade Row - 10 reps each side

2. Dumbbell Thruster - 20 reps

Repeated 3 times and then on to Circuit 2

Circuit 2

1. Lunging with Bicep Curl - 10 reps each side

2. Single Leg DeadLift - 10 reps each side

Repeated 3 times and then on to Circuit 3

Circuit 3

1. Dumbbell Side Lunge - 10 reps each side

2. Dumbbell Jackknife Sit Up - 10 reps

Repeated 3 times

03/23/2020

B***y Builder - 5 great butt exercises in a burnout format. You’ll spend a lot of time on your hands and knees so be prepared with a pillow, towel or yoga mat.

1. Straight Leg Butt Lift - 30 seconds left, 30 seconds right, repeated twice

2. Air Squats (with a glute squeeze at the top) - 60 seconds

3. Quadruped Hamstring Curls - 30 seconds left, 30 seconds right, repeated twice

4. Bridges (Single Leg if you can)- 60 seconds

5. Donkey Kicks - 30 seconds left, 30 seconds right, repeated twice

6. Rest - 60 seconds

Repeated 3 times

03/21/2020

This total-body HIIT workout is going to be in a Tabata format.

You’ll perform each exercise for 20 seconds as hard and fast as you can, take a 10-second rest, and then repeat that 6 times for each exercise.

1. Jumping Jacks (20 seconds on, 10 seconds off - Repeated 6 times)

2. Push Ups (20 seconds on, 10 seconds off - Repeated 6 times)

3. Air Squats (20 seconds on, 10 seconds off - Repeated 6 times)

4. High Knees (20 seconds on, 10 seconds off - Repeated 6 times)

5. Triceps Dips (20 seconds on, 10 seconds off - Repeated 6 times)

6. Sit Ups (20 seconds on, 10 seconds off - Repeated 6 times)

7. Mountain Climbers (20 seconds on, 10 seconds off - Repeated 6 times)

8. Overhead Claps (20 seconds on, 10 seconds off - Repeated 6 times)

9. Alternating Lunges (20 seconds on, 10 seconds off - Repeated 6 times)

03/20/2020

Things to think about while training for your season.

Race Cancellations and Training- Don't change the goal, modify the plan. Focus on what you can control

Sounds like all events for the though May will be cancelled, maybe even longer. If you are currently in a race prep phase with an event in April or May, you might want to continue following your plan and do a race simulation on the date of the cancelled race.

Or you should consider cutting back on training volume/intensity and go back to post/base/preseason training with focus on technique, strength and mobility work, cardiovascular conditioning with equipment you have at home or outside on your own. When events are added back into the calendar, you want to be ready.

For me, the primary purpose of my training is to have fun and to add value to my live in some way. I always maintain some level of base fitness and the event I sign up for dictates what type, how much, and how hard to train. I share this with athletes I coach and coach them based on their goals, experience and time available to train. When we talk about specific workout designs, we’re usually talking about performance, which is improvement in capacities (body/physiology) and abilities.

Appreciate that many of your actions and thoughts play significant roles in your long term abilities as an athlete. The actual training that you do is just one factor of improving performance. Right now, don't look for performance gains, look for ex*****on habits, maintain consistency and routine. Remember the other factors that improve performance

Prioritize sleep to maintain a strong immune system
Be present in training sessions: Focus on what you can control, doing things as well as you can on the day -- not on the outcome or result of the workout
Consistency- continue following your plan to maintain some normalcy, cut back on volume or intensity depending on what phase of training you are in on. I can help you if you have questions.
Dial-in fueling and eating habits now to maintain a strong immune system, not just for training and performance

Swimming

Will I lose fitness if I can not swim right now? I would not worry about losing swim fitness in the big picture of what is going on around the world. Swimming is a technique, strength sport best developed in the water. We are working on some programs to share with you with some specific movements that can keep your swimming muscles stronger and develop resilience. If you want to learn about detraining, here is an article that explains Detraining

Strength and Conditioning 30/30 club

One of the best things about exercise is it's completely portable. All you need is your body, a little space and energy!

02/06/2020

https://nutritionfacts.org/video/is-breakfast-the-most-important-meal-for-weight-loss/

Is the link between breakfast skipping and obesity cause-and-effect?