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What are the Benefits of Lunges with or without a Medicine ball?

The Lunge.

Let me show you why the lunge is named in that way. The word, “Lunge.” originates from old English words, “to lengthen, make long.” That’s what we do with the lunge exercise — we tone and lengthen. How does that sound when you think about your legs?

Benefits of the Lunge

1. Balance / coordination

2. Promotes healthy metabolism

3. Strengthens muscles throughout the knee and hip structures

4. May lengthen tight muscles

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Most people will find sufficient training effect from bodyweight alone. From there, you may want to advance and hold some sort of weight.

Why medicine balls are effective is because you can get a positive training effect from relatively light weights. It’s great for core stuff also.

To Lunge or not to Lunge…

Verdictum: To Lunge, my friends.

Physical Fitness by Dre
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Exercise Log #2 Bulgarian Split Squat (aka RFESS)

Why aren’t you split squatting?

Many serious weightlifters say that the Squat is the king of exercises. Squats promote muscle tone and strength in the legs. If you want to spend gym time wisely, you must realize the benefit of lower body / core training.

Benefits of Bulgarian Split Squat

I use this exercise with clients and for myself based on the following reasons:

  • Promotes healthy metabolism
  • Balance, coordination
  • Muscular development supporting knee and hip structures
  • Posture improvements
  • Active stretching of hip flexors
  • Glute strengthening

Exercise Log #2

Try this, you can do this exercise all over the place.

Physical Fitness by Dre
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Mobility Log #1: Effective Quad Stretch on Foam Roller

Most people benefit from healthy muscle tissue in the quadriceps.

If you’re going to stretch, there’s no point in half-arsing it. Make it a quality stretch, take the time to do it and you will reap the benefits for injury prevention, recovery, and mobility.

Quite frankly, you feel better when you aren’t bogged down by tight muscles everywhere.

Potent Quadriceps stretch with simultaneous Foam Rolling action

Stay tuned for more mobility improvements

Physical Fitness by Dre
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Healthy Snacks #1: Pomegranate Greek Yogurt

Yogurt is a fantastic fitness snack

The key is to purchase PLAIN yogurt and then add your own flavorings at home. This way, you can control the amount of sugar in your food and therefore improve the nutrient density.

Pomegranate Greek Yogurt:

1. Plain Greek Yogurt

2. Pomegranate Juice Powder

3. Almond butter or Peanut butter or coconut oil

4. Cherries — frozen or fresh

Delicious, high in antioxidants, and healthful!

Eating clean means consuming natural foods. There are so many flavors in natural foods that cannot be replicated by processed foods. Expand your horizons and enjoy the nutrient benefits of whole foods.

Blog & Personality Nutrition, Immunity, and Digestion
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The Gym! Tips for Gymgoers Part 2 Cardio vs. Freeweights

(This is part of a series, click here for Part 1 on Gym Etiquette)

The Gym has two major options…

1. Cardiovascular exercises

2. Strength training exercises

It doesn’t have to be one or the other: Interval Training can achieve both.

You can combine strength training and cardiovascular training by doing interval training. Intervals include a period of high intensity followed by a short period of rest/recovery, then straight back into high intensity.

Examples of interval training

1. Treadmill: Put treadmill on 15% incline, then walk 3-3.5 miles per hour for 90 seconds. I promise your calves, legs, and butt will be feeling the burn. After 90 seconds, bring the treadmill back down to 0% incline, walk for 60 seconds, then repeat. ADVANCED: Do sprint intervals, at 10% incline and 10 miles per hour for 60 seconds.

Workouts can be fun!!

2. Dumbbell Squats: Find an area to do dummbell squats. Choose a weight that you can do 30 reps with. Now start the clock and don’t stop doing reps until 60 seconds are complete. Rest for 60 seconds, then do 60 seconds of squatting again.

This is especially powerful for people who are limited by time

You can burn some major calories and improve cardiovascular and muscular strength in 30 minutes or less.

Now go forth and exercise Gymgoers!!

Physical Fitness by Dre