Listen to my client, Dr. Jerry Kram, describe his personal battle with Covid-19 and how he survived.
To the body, it’s all resistance training. Your body doesn’t know if you’re using dumbells, kettlebells or resistance bands. That’s why it’s never a bad idea to ditch all of those implements and train using only your bodyweight.
I use some form of bodyweight training in all of my clients’ personal training sessions. And, of course this includes exercises for the core. The most utilized region of the body in everyday activities and during strength training.
In the following three minute videos take a look at what I believe are some of the best and most advanced core and bodyweight exercises that you should incorporate into your training routine today! Give each of them a shot and let me know what you think.
Yours in strength and health,
As a father of two children, I am keenly aware of how frustrating our current situation can be for young people. Most summer camps have been cancelled and many parents like me are left with few viable options for them. That is why I am offering a 4-week Off Season Training Program for youth. Please watch this 1-minute video to learn more. Thank you in advance.
Off-Season Conditioning for Youth
(Foundational exercises such as planks, squats jumps and sprints.)
4-Week Program, 2 sessions per week
(Zoom and/or outdoor at Lake Merritt)
Create your own Pod and Start Date
(Minimum 2 participants)
$499 per participant
(Payment due prior to start date)
We all know that stress can lead people to seek out unhealthy food. And during a crisis like the one we are now experiencing it probably comes as no surprise that according to Bloomberg, the sale of popcorn is up 48%; pretzels 47%; and potato chips 30% compared to this same time last year. And I am convinced that these facts have every bit to do with new terms like “quarantine weight” and “quarantine 15.”
And while weight gain is a major issue, an even bigger issue might just well be isolation from others. I for one really hate being “cooped up” as my mother used to say. I am a big-time extrovert who loves being with others. There is not a day that goes by that I do not think of being amongst others. Laughing, shaking hands and giving hugs are all things that I welcome back into my life with a passion.
Now while you probably understand that exercise is the cure for weight loss, did you know that it is also the answer to the isolation blues. Well, yes, it is. In an article titled, Exercise, Immunity and the Covid-19 Pandemic, the American College of Sports Medicine states that exercise can counter the effects of isolation and confinement. Wow! If exercise can do all of this, why not sign up?
Get started today with my most recent 20-Minute Home Workout, Strength Endurance #4, featuring my wife and a pair of dumbbells. The exercises are meant to challenge your entire body from head to toe. Click on the link to start the workout now. And, do not forget to subscribe to my YouTube Channel, Preston Ray Fitness so that you can receive more videos like this one before they are released.
Yours in health and strength,
Trust that you are coping with the fact that we are going to be “sheltering in place” until the end of May. I was not shocked when I found out the news and I suppose you were not either. Let us continue to do our part to make the community as safe and healthy as possible.
To-that-end, here is another 20-Minute Strength Endurance workout you can do alone or with a partner. They are designed to not only challenge your physical fitness, but to help you better assess how well you move.
In this week’s workout the movements are meant to challenge you in the “transverse plane.” A dancer performing a pirouette, a golfer hitting a drive and pitcher throwing a baseball are all examples of transverse movement.
Please enjoy the video and like and subscribe to my YouTube channel, Preston Ray Fitness. Here you can find all my videos ranging from 20-Minute home workouts to 1-Minute tutorials on form and technique.
Yours in strength and health,
I hope you are continuing to stay safe, healthy, and sane as we make our way through this pandemic. We are all bound to feel stress from time to time, so it is important you offset your anxieties with movement. Hence, another 20-Minute workout you can do at home. This time, with a partner.
In this week’s 20-Minute Strength Endurance workout my wife and I will focus on the side of the body. Movements will be in what is called the frontal plane. Better known as side to side or lateral movement. Last week’s movements were primarily in the sagittal or forward and backward plane of motion.
Please enjoy the video and like and subscribe to my YouTube channel, Preston Ray Fitness. Here you can find all my videos ranging from 20-Minute workouts to 1-Minute tutorials on form and technique.
Yours in strength and health,
Like everyone else, the recent Covid19 pandemic has left me searching for new ways to live my life. I work differently, socialize differently, and even exercise differently.
That’s why I have devoted part of my downtime during this pandemic to create exercise videos for you, my loyal clients, that fit our new lifestyle.
In my first ever 20- minute, full body workout I will challenge your strength, stamina, skill and mental toughness.
The movements are to be done in the order they appear in the video, and the only piece of equipment you will need is a kettlebell.
During this video I will be working out with you to create more energy, demonstrate how to properly execute the movements and coach you.
The six movements in the video are listed below along with the number of reps to complete each round.
–Goblet Squat: 10 reps
–Push Ups: 10 reps
–KB Swing: 20 reps
–Shldr Tap Plank: 20 reps, 10 per side, alternating
–Reverse lunge to balance: 10 reps per side
–Bent Over Row: 10 reps per side
I recommend using an 8kg, 12kg, or 16kg kettlebell and going up in increments of 4kg once you can complete 4 rounds in 20 minutes or less.
In my experience, average athletes complete 2 rounds, Intermediate athletes complete 3 rounds and Advanced athletes complete 4 rounds.
Please be safe and stay healthy!
2019 was one of the best years of my life. We closed on a home. Vacationed every other month. Connected with old friends and family members throughout the year. Was direct booked for my first ever modeling gig. Took an acting class. And, joined the PTSA at my daughter’s middle school.
But, the boldest thing I did last year was make a public declaration via Instagram to read 60 books in 2019. (I read 50.) And, on December 31 I announced again via Instagram that I had in fact stayed the course but had fallen just short of my goal. (Somewhere I read the average CEO reads 60 books per year.)
So why am I sharing this story you ask? And, how come I consider this goal to be bigger than buying a house? Especially in the Bay Area. It’s because no one knew that I was buying a home. If that fell through, I could keep it a secret. But sharing via Instagram was different. There was social proof.
There wasn’t a week that went by that I was not aware of the statement I made to read 60 books. It was as fresh on my mind in December as it was in January. I knew I had set a lofty goal and I was determined to be a man of my word so to speak. And giving my word is something I don’t take lightly.
The point that I am trying to make here is that goal setting can be powerful. Especially, when you are willing to make a public declaration on a popular social media channel for all to see and hear. Now I am not saying that you need to make a public declaration on Instagram the way I did, but I am saying you better tell somebody.
I want you to consider making a public declaration or at least sharing with a group of friends a BIG goal that you have for 2020. One that will require you put in a little work each day in order to achieve it. Something that’s going to make you a better/different person than you were the previous year. And after all, isn’t that what life’s all about?
Yours in health,
P.S. I would love for a few of you to make a public declaration to a large group or even to me about something BIG you want to accomplish in 2020. And, if you need me to remind you every month or quarter, I can do that too.
Have you ever considered why you might not be physically creating the strength gains or “look” you desire? Chances are it’s because there are multiple methods of strength training, and the one you’re using may not be science based.
Research science factors in not only muscular adaptations but neural and connective tissue adaptations as well. These factors along with hormonal, cardiovascular and respiratory responses are all pieces of the strength puzzle that must be taken into consideration.
When it’s all said and done there’s just too much information for one to fully comprehend without a little help. Therefore, stop wasting time with trial and error and use the following three science-based methods to get results easily and effectively.
1: Muscle Endurance
This style of training will help you build your muscle endurance by having you do repeated contractions against a force for an extended period of time. Think bodyweight training exercises — like pushups — to fatigue, with little rest between sets. It can also consist of using dumbbells for exercises such as squats or lunges done with low intensity and high reps. If you’re new to strength training, or have been away for 6 months or more, this will help you build your muscle endurance before moving on to high intensity and low reps.
2: Hypertrophy (aka Muscular Strength)
Hypertrophy is a fancy word used to describe a muscle that has grown because the cross-sectional area (CSA) has been enlarged. And in order to make this happen, you should be doing 8-12 reps using 75-85% of the maximum weight you could lift once. In strength training, we call this your one repetition maximum, or 1RM. (Your 1RM should be determined with the assistance of a certified personal trainer.) Therefore, it is very important that you know your 1 rep max because otherwise you may not be giving your body the stimulus or stress necessary to cause adaptation. And by failing to do so you will not change the shape of your body. No stimulus. No stress. No adaptation. No change.
3: Muscular Power
“Muscular Power” is used to describe the way you train when you are relying on increased muscle recruitment to bring about strength gains. Increased muscle recruitment does not increase muscle cross sectional area like hypertrophy. It demands your body to call on nearly every muscle you have to lift the weight or mass. And the only way to do this is to lift 90-95% of your 1RM. You should only be able to lift the weight 1-3 times only. Any more than that and you probably aren’t lifting in the power range.
Yours in strength,
Let me tell you a little story about what occurred last Friday in Jack London Square. I was with my cousin Leon and dear friend Ron, both from Virginia, and both as equally excited to see me as I was them. We hooked up with another old buddy from college, Harsha, who lives in San Jose. Harsha hadn’t seen Leon or Ron in over 15 years — boy, were we going to do it BIG!
Well. Leon, Ron and I … we did not hold back whatsoever. If we wanted a $30 beer, Mai Tai, Manhattan, or Old Fashioned to accompany one of the delicious meals we had at Mua, Yimms, or Farmhouse Kitchen, we indulged handsomely. (Two of those four restaurants are Thai — my favorite cuisine, by the way.)
As for Harsha, not so much. He was right in the middle of a 60-day fast (day 29 to be exact) that required he abstain from meat, alcohol, dairy, and processed food. He told me he wanted to increase his energy, lose weight faster, and look his very best.
WOW! Of all the times to break or even bend the rules, I thought this certainly would have been one. (I know for me it would have been.) But NO! Harsha simply would not break his commitment to himself.
I was so moved by his desire to stay the course that I decided to stop drinking alcohol for 30 days. That was Sunday, September 22, 2019. So far, I am abiding by the rules I set for myself (no alcohol whatsoever) and I feel great for doing so. But I don’t want to do this alone.
Please join me by committing to remove at least one of your most unhealthy habits for 30 days. Whether it’s ice cream, donuts, fried food, or alcohol, just send me what you’re committing to eliminate from your life for 30 days as soon as you read this message.
Together we will inspire, hold each other accountable, and motivate one another to live our best lives.
Here’s your chance.
Yours in commitment,
- December 2020
- November 2020
- September 2020
- August 2020
- June 2020
- May 2020
- April 2020
- January 2020
- October 2019
- September 2019
- August 2019
- May 2019
- February 2019
- January 2019
- October 2018
- July 2018
- June 2018
- April 2018
- March 2018
- January 2018
- December 2016
- October 2016
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- February 2016
- November 2015
- October 2015