Total Strength and Cardio Training in One Power Move

The V-Sit Battle Rope exercise is an intermediate exercise and should be performed on a stable surface prior to performing it with StrongBoard Balance board. This exercise is primarily for the abdominals but will also work the entire core musculature, along with the lower back, hip flexors, shoulders, and arms.

Featuring Chris Skraba, Lean Bodies OC client.
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1. Start by placing the board in a lateral position. Sit on center of platform, with one end of the battle rope in each hand.

2. Lean back, keeping your abs engaged and your spine lengthened and neutral.

3. Lift your feet just off the floor and hold.

4. Begin to move battle rope in an alternating wave like flow by lifting one side up as you bring the other side down. Be sure to use enough speed to keep the rope in constant motion.

5. Change direction of battle rope by pulling both handles up and down together.

6. Change direction back to alternating movement with a more vigorous tempo.

7. Repeat for desired amount of repetitions and sets.

Tips: Be sure to keep spine erect and stabilized by bracing your abdominals through entire set. For more of a challenge you can pull your knees into your chest as you are performing the battle rope sequence. You can also change your speed to incorporate a more aerobic workout. Other movements can be performed with battle rip while in V-Sit, like side-to-side and Sidewinders. 

StrongBoard Balance utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

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Seniors Haven’t Felt This Balanced in Years

StrongBoard Balance Board and Kathy Smith
Kathy Smith & StrongBoard Balance Board

Seniors have been balancing responsibilities for years. Balancing on StrongBoard, and specifically StrongBoard Mini, can help seniors maintain their physical balance, so they remain injury free. For anyone with ankle, hip, knee, or core injuries, StrongBoard Mini is ideal for those looking to feel as physically balanced as they were years ago.

StrongBoard Mini has springs which are 2” shorter than StrongBoard, making it somewhat less reactive, while still providing the benefits of 360 degrees of tilt on an unstable surface. Standing on StrongBoard Mini immediately engages the core of all users. Balance training helps elderly people improve proprioception and strength, as well as strengthening ligaments and tendons and other stabilizing muscles.

For most seniors, flexibility and strength training, combined with balance exercises, can help prevent slip and fall accidents more effectively by training the mind and body to naturally respond counter intuitively to instability.

Don’t forget to subscribe to our YouTube Channel for additional videos on exercises on improving balance, recovering from injury, or preventing injury.

 

Working Out and Testosterone!

StrongBoard Balance Board Uriah Hall TestosteroneDon’t ask your endocrinologist, but there are easy natural ways to increase your testosterone with your StrongBoard Balance, along with diet and sleep. Testosterone is a very important hormone for your health, as it is a big influencer of mood, libido, strength, and muscle size.

Of course, many things affect testosterone levels, but if you nail down these three areas, you’ll be 90% of the way there. Like we’ve mentioned in previous blogs on sleep and diet, these two factors are the biggest influence on your physical health, and it’s no different for testosterone.

Exercise will give you a temporary boost of testosterone, but where the long term gains are achieved through consistent strength training. This type of training, along with StrongBoard, is the best way to get stronger, and build muscle mass. StrongBoard will help you increase your balance, coordination, and core stability, while also helping to prevent injury.

These additional bonuses will prevent you from missing long periods of exercise due to injury, while also helping you get a more effective workout from the added stability training. The more muscle mass you have, the higher your testosterone levels.

An additional bonus of working out is staying in shape and avoiding obesity, which significantly decrease your testosterone levels.

Don’t forget to subscribe to our YouTube Channel for strength training videos you can do with your StrongBoard!

Spotlight on Nutrition: How Diet Can Fuel Your Workouts

StrongBoard Balance Board How to Fuel Your WorkoutWe all know that our nutrition will affect our workouts. If we eat unhealthy foods we will feel sluggish or sick. If we eat healthier, our workouts will be more effective and we will get better results long term, but how can we maximize our nutrition to get the most benefit from our workouts?

Here are some tips to incorporate into your nutrition plan BEFORE you workout:

1- For a cardiovascular workout – have some fast-acting carbohydrates at least one-hour prior. Glycogen in our body helps to fuel cardiovascular exercise. Consuming too little carbohydrates can cause us to “hit the wall” (ask any runner!) soon after we start. Bananas, whole-wheat toast, sweet potatoes, and oatmeal are great options before cardio-focused workouts.

2- For a strength-training workout – have a combination of carbohydrates and protein. Protein is composed of essential amino acids that our bodies need to fuel and rebuild muscles. Protein is also very difficult to digest in large doses, so add easy-to-digest carbohydrates to the mix for digestion. Toast with peanut butter, beans with avocado, quinoa, or a handful of edamame will help you build muscle without feeling uncomfortable.

3- Drink Water
Water not only keeps you hydrated, it aids digestion, increases satiety, and regulates body temperature. Drink small portions of water before, during, and after a workout. 40 ounces is highly recommended for a 45-minute class, and consume more if you feel thirsty. We should all consume a minimum of 2.5 liters of water each day.

For all of the above, don’t go overboard. If you’re exercising first thing in the morning and you still feel full from last night’s dinner, you’re probably fine to exercise without (unless your workout is over an hour). For evening workouts, grab a small snack around 4pm for a 6 or 7pm sweat session.

Stay Balanced.

Strength Training – Adding Weights to Your Routine

Ladies listen up! If you’re not doing so already, it’s time to add strength training to your routine!

StrongBoard Balance Board Strength Training

Being fit and strong has quickly become the new skinny. Women are no longer aiming to be model thin, instead they are working out to gain strength and muscles. Strength training is known to boost self-esteem and body image. Knowing your body is physically capable fosters a healthier self-image than focusing on being thin. Something about being able to carry your own luggage or open a stubborn jar without help feels liberating. Many people are unaware lifting weights before cardio will actually cause your body to burn more calories during cardio. More muscle tissue burns more calories, even when you are walking or simply being sedentary.

Ladies, decrease time on the elliptical and add weights, it’s good for you!

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