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Here you go, straight to the the point.

It’s what I like because it is what works.

I don’t see the point in doing exercises to ‘fill in time’. If you are going to do an exercise it may as well have a purpose. If not, find another one that does. (That is unless you have so much spare time on your hands that you want to waste it on pointless exercise…)

Number One

Front Squat Variations

It’s not that I don’t like back squats, it’s just that I think front squats are superior.

Why?

• With the right tools they are a lot easier to teach and learn.
• You don’t need as much load to work the legs –> less spinal loading
• They work the anterior core more

So in a nutshell, you can get up and running with them quicker because you don’t have to spend a whole heap of time ‘learning’ how to do the exercise. You won’t get much benefit from an exercise that you can’t load up because you can’t nail the correct technique. You can still smash your legs without smashing your back. And they smoke your abs (this is cool for everyone!)

You could squat properly at some stage...

Number Two

Push Up Variations

Why?

This old school classic is almost infinitely variable for both the beginner and the advanced trainer. Elevate your hands to make it easier or you can elevate your feet to make it harder.

You can also add resistance with bands, sandbags (or both…yikes!!). You can vary the with and angle of your hands and elbows to target different muscles and you can incorporate your lower body (think spider man pushups) to blast your core as well.

From a biomechanical point of view, your scapula should be free to move and not  trapped in on a bench. Not to say that you shouldn’t do bench presses, but at least balance it out with some non bench ‘chest’ exercises.

Number Three

Swing Variations

Why?

A lot of people tend to disregard the muscles they can’t see (too many squats and pushups maybe…!) All of the muscles on the back of their body which are typically important for your posture, muscle balance, injury prevention and strength. Your hammies, glutes, lower back, upper back all need to be worked as much as the muscles on the front of the body.

Personally I think kettlebells are the best tool for swings, you can pretty much swing anything. Be very careful when you are swinging cats though….

Seriously though, weight plates, dumbells, sandbags, water bags will all get the job done fine. Just be sure to stay super tight through your core, keep your back straight and in control of the weight at all times.

This movement can be used for power or endurance making it a great all rounder.

Wrong sort of swing...

Number Four

Pull Up Variations

Notice I didn’t say pulldown variations….if you are going to do pulldowns, us some bands and not a machine, they will keep you honest all they way up and down (you’ll know what I mean when you try them!)

These are another great exercise for your back muscles to help get that balance back.

Now with pullups you can add weight to make them harder or make them easier with bands or help from your trainer. Change your hand with and rotation to challenge your strength and different muscles and you have endless options for change or advancement.

If you want a great ab workout (and who doesn’t!) hold a weight between your feet and let me know how your abs feel the next day or two…

Now, give it to me straight….

Do you like the list? What would you add? What would you take away??

Leave a comment below….

If you haven’t already guessed, this is part three in the series of things I like. You can read parts one and two by clicking on the link below.

All The Things I Like!

So Volume Three, that must mean I like a few things and aren’t a grumpy old man just yet. Give me time!!

1. Nandos PERi-PERi Sauces

Now i’m not sure why they are PERi-PERi as opposed to Peri-Peri sauces other than it must be some Apple inspired marketing in reverse. But what I do know is that they are full of flavour and very low in sugar. That can be a major problem with most sauces. Sure they add flavour to your lean protein (red meat, chicken, fish etc) but they are usually produced with company profits (read low quality, cheap ingredients) first in mind and health concerns a distant last.

By the look of it none of the range has any artificial flavours, artificial colours, preservatives or added MSG which is a good thing also.

You can be boring and go for the Lemon and Herb or Garlic sauce, but if you really want to make your meal interesting go for the Extra Hot Peri-Peri Sauce.

Oh, by the way, my intention for you is to buy the sauces from the supermarket (most have them now) and not actually go to your local Nando’s and grab a burger (with the hot sauce), fries and Coke under the premise that I said it was good for you!!

Check the range out here –>> http://www.nandosathome.com.au/peri-peri-sauces.php

2. TRX

3 letters, some clever marketing, and sensational workouts.

These guys have taken a simple concept (something I like also) and developed a whole training system around it. Sometimes that doesn’t work too well (have a look on Youtube for Shake Weights, or the Hawaiian Chair!!) but these guys have nailed it.

I have seen them around the traps for a while now, and have seen a number of highly regarded trainers use them in their facilities and programs. So I decided to give one a proper go and lo and behold, 30 minutes later, in a world of pain, I realised that they were on to something here!

I love bodyweight training, and basic theory shows that you need to be able to move your own body weight. Only problem is, many people are simply too heavy to do this safely and effectively. The other problem that is encountered is that many body weight exercises become too easy for strong, lean people.

Enter the TRX. This bad boy covers all of your bases wether you need to make the body weight exercises easier or harder. What’s more you can do conditioning, strength, core and stretching workouts using it.

Two thumbs up from me!

Check them out here –>>  http://www.jameskerrison.com/goto/trx

3. Power Super Foods

Not just a power food. Not just a super food. These are Power Super Foods!!

Now I know that there’s a lot of marketing going into some of these products, but I think that there are some good reasons to use them.

The biggest reason I think is to maximise the nutrients you are getting if you are on a calorie controlled eating plan. You still want to be healthy right? So you still gotta get a lot of nutrients into your system. Might as well go with some products that have a whole lot of bang for your buck!

Typically speaking these products are organic and environmentally friendly. So you are doing more than just looking after yourself.

From the range available at  http://www.powersuperfoods.com.au/ I am a big fan of the Cacao Powder, the Cacao Crunch, the Goji Berries and the Magnesium Miracle Soak.

What’s even better. These guys offer free shipping on orders over $50, they deliver express ( I ordered Thursday arvo and it was here Friday lunchtime) and they gave me some samples of the products I didn’t buy. Talk about over delivering!

So while there might be some hype behind a number of their products, just remember that they aren’t going to solve world hunger, give us world peace, or have you dropping 5 pounds overnight. They will however help to boost your overall nutrient intake, and give you an opportunity to taste something new.

I has been said that you are (or will become) the net result of the books you read, videos you watch, seminars you attend and your circle of influence. Let’s have a look at five books I’m reading (or have read) and that you should too!

Predicably Irrational – Dan Ariely

At times this one reminds me of Seinfeld. It looks at why otherwise smart people make unusual, irrational (or stupid) decisions. It will give you a different angle on what you would think are normal, everyday instances. As you may know I like to see things a bit differently and am always questioning convention – this one is right down my alley!

Feel The Fear And Do It Anyway – Susan Jeffers

What’s holding you back from doing and achieving what you really want to do? Chances are it is some sort of fear. We have been conditioned since birth to be careful and in essence fearful of consequences. Turn that fear and indecision into action and results. Reading the first chapter of this book was enough to convince me that this is a book for everyone.

Think And Grow Rich – Napoleon Hill

An all time classic on conquering your mindset for success. Once again, you can pick up this book, read a chapter and gain further insight into yourself. The funny thing with this book is that each time you read it you will get something more from it. You will adapt the words to your current situation even if you saw the same words to mean something completely different before. 

Just Say No To Cardio – Craig Ballantyne

Craig is the author of the very popular and successful ebook and training system, Turbulence Training. He goes against the old rules of fat loss and cardio and uses new, proven techniques to burn belly fat in the shortest amount of time possible. This book is basically a print version of the original program (which you can get for only $5 by clicking here) so if you already have that then there’s no need to double up. 

The 150 Healthiest Foods on Earth – Jonny Bowden

This is a great read, especially when you are looking for yet another reason to eat well. Unbiased in his opinions, you also get to see the top 10 lists from a whole host of other experts. Lots of interesting facts and research finding are quoted throughout this great reference.

Here’s a quick look at some more things I like for various reasons!

1. Fred and Friends

These guys design cool stuff! I like pretty much anything they make, and yes you do have to pay a bit more for the cool designer look! Recent additions to our collection include the M-Cups (not what you might be thinking!!) You can check out all of their cool kitchen stuff which make cooking even more fun!!

2. Australian Kettlebells

Now, Australian Kettlebells aren’t any different to any other kettlebells, but the guys there have a great range of training gear that I not only use but totally recommend. They have bands, bags, ropes, rings, clubs, vests and kettlebells of course! We always use their gear at our Hobart Bootcamp for Women with great effect!

3. Dr. Jonny Bowden

Not that Dr Jonny is just a thing, but all of his products are first class. I have a few of his books, CD’s and always get something from reading his articles. He has a very solid academic background and all of his information is based on research. He also stays up to date with the latest findings and as such from following his writing you stay right on point with all the current research. You might not like that sort of thing but I do, hence it’s place on this list!

4. Tea

Tea is a drink. But it is more than just one drink. If you say you don’t like tea, then you had better have tried them all because of the few hundred thousand or so variations available there is going to be one you like. If you haven’t already have a quick look at my article on tea. There are plenty of health benefits associated with drinking tea, but they also help to keep you hydrated and feeling full. You can get some sweet teas if you are looking for something to fill the 3pm gap, such as the Qi White and Fruity Tea.