Jamcore Training Blog

Popularity: 58% [?]

By David Berman

One of my all-time favorite exercises is the Wall Sit. And though I like doing it personally, that’s not the reason it’s my favorite exercise. I like teaching it to others, and watching them experience “the burn” for the first time. The look on their face is priceless.

Since this is an article, I will be denied the pleasure of watching your face the first time you feel “the burn” – But I’m not going to let that stop me or you. All you need to do this exercise is a wall, a stop-watch or timer, and some intestinal fortitude.

Maybe you’ve heard of the Wall Sit, and perhaps you think you already know how to do it. If so, get ready for some new twists.

Here are the instructions:

1. Have your timer ready.

2. Basic position: Lean your back against a wall. Slide down the wall so that your hips are at a ninety-degree angle (“L” shaped). Your knees should also bent to a ninety-degree angle. Your ankles should be directly beneath your knees. Your knees and ankles should be about a fist apart (separated by about 4-6 inches at most). Your arms should be at your sides (don’t put your hands on your thighs).
3. Now for the two secret moves that make this exercise a real killer:
   Flatten your lower back into the wall and hold it there. This requires a bit of a posterior pelvic tilt (picture a dog tucking its tail between its legs).
   Simultaneously lift your toes and forefeet so that only your heels are in contact with the floor. Hold your toes and forefeet up throughout the exercise.

4. Hold this position for as long as you can. Grunting is optional.

The goal is to progressively increase the hold time up to 2 minutes for one repetition.

Another brutal way to use this exercise is to do a Tabata-style workout alternating Bodyweight Full Squats with Wall Sits. To do this, you perform as many squats as you can in 20 seconds, rest 10 seconds, perform a Wall Sit for 20 seconds, rest for 10 seconds, and repeat for a total of 8 sets (4 squat sets, 4 Wall Sits).

I hope you decide to give this a try. If so, maybe you can have a friend take a picture of your face for me. Or at the very least, post a comment to tell me what you think. Happy quad frying!

Popularity: 56% [?]

The easiest way to cheat on your diet starts out innocently enough. It’s a colleague’s birthday, an anniversary, or a night out with friends. You’re at a restaurant, and all of the dishes just look so good. How can you avoid the tantalizing pasta or sizzling sirloin and stick with a boring salad?

Don’t be miserable while your friends indulge. Order what you want, but avoid the hundreds of extra calories prepared foods will cost you. Order the HALF SIZE portion. Most restaurants do not have this option on their menu, but if you simply ask, most are glad to prepare it. Best of all, this can cut costs as well as calories. It may also be noted as the appetizer portion in the menu, but check to see what size it is – sometimes the appetizer portion can be nearly as loaded with calories and fat as the main event. In case the restaurant does not offer half sizes, just ask to be served only half of the meal, and for the other half to be boxed to take home with you.

Popularity: 59% [?]

Obi Obadike, Francisca Dennis, Inside Fitness, and Paul Dillett of the WBFF have made history by helping to produce the first Black male and female fitness model couple on the cover of a Canadian Fitness Magazine. Obi and Francisca were featured on the Winter issue of Inside Fitness, which is the #1 fitness magazine in Canada.

Obi Obadike, as you may know, is a major contributor over at our sister site, ClarkBartram.com. His quick rise in the fitness modeling has caused him to receive a lot of attention and we’re sure to see more of him in the future.

In September of this year, Obi was part of the first African-American couple on the cover of a U.S. fitness magazine. He appeared on the cover of Max Sports Fitness Magazine along with our own fitness writer and celebrity trainer Basheerah Ahmed. Second, he was the first African-American male fitness model to land an international supplement ad for Dymatize Nutrition in Sept of 08 and now in December, he made his way onto the cover of Inside Fitness.

Francisca Dennis is a 3 time Oxygen cover girl and mother of six children. She is also an incredible inspiration to many women across the country. Being a mother of 6 kids makes her success story all that more inspiring to moms trying to get or stay in shape.

Having an African American couple on the cover of a Canadian fitness magazine for the first time is an incredible milestone in the fitness industry. With any luck, it will help create more diversity on fitness covers.
Models like Obi and Francisca are helping to pave the way for more African-Americans as well as other minorities that are aspiring to be on fitness covers The magazine will hit all stores December 10th. Congratulations to Obi for having an incredible 2008 year!

Popularity: 59% [?]

Do you yoga? If you do, are you using a yoga block or other prop that facilitates your moves? Yoga blocks are small exercise aids made of cork or foam. They help make yoga practitioners more comfortable while also improving one’s alignment. Blocks are inexpensive and can really make a difference in your workout, especially for certain positions. For example, in poses where you are required to place your hand on the floor, reach down to rest your hand on the box instead. Instead of over-reaching and contorting your body, you can complete the pose with the appropriate posture. Additionally, you can sit on the block to perform poses like the Virasana, a kneeling position where you rest your bottom between your pointed feet. Other uses include the downward dog pose – instead of resting your hands on the floor, use the block as a prop.

Popularity: 57% [?]