AREAS OF INTEREST: MENTAL TOUGHNESS, MIND/BODY, IMAGERY, CONFIDENCE, SELF-EFFICACY. by: Tom Seabourne Ph. D Some say competition is an acceptable method for venting aggression. Others believe it exposes strengths and weaknesses in personalities. There is little doubt that the heat of battle exposes a competitor's weakest points. If an athlete's personality is … [Read more...] about MENTAL TOUGHNESS LEADS TO IMPROVED PHYSICAL PERFORMANCE.
Health
SPEEDPLAY BURNS MORE TOTAL FAT THAN LONG SLOW DISTANCE TRAINING.
AREAS OF INTEREST: INTERVAL TRAINING, SPEED PLAY, CROSS-TRAINING, AND BUILDING POWER. by: Tom Seabourne Ph. D It is a myth that your body burns fat only on long-slow distance training days. The more intense your training, the more calories your body burns. Run ten miles in two hours and you burn about the same number of calories running that same ten miles in one … [Read more...] about SPEEDPLAY BURNS MORE TOTAL FAT THAN LONG SLOW DISTANCE TRAINING.
IN THE YEAR 2023 EVERYONE WILL BE DOING MIND/BODY EXERCISE.
AREAS OF INTEREST: MIND/BODY, MEDITATION, RELAXATION STRATEGIES, STRESS MANAGEMENT, ALTERED STATES OF CONSCIOUSNESS. by: Tom Seabourne Ph. D Most of us crave peace of mind. I experience total immersion playing catch with my six year or hitting tennis balls. But my boy rebukes me when I pretend to be his coach, and my effortless tennis strokes vanish when I'm … [Read more...] about IN THE YEAR 2023 EVERYONE WILL BE DOING MIND/BODY EXERCISE.
WITHOUT PAIN THERE IS NO ACCOMPLISHMENT OR REAL HAPPINESS.
AREAS OF INTEREST: PAIN, DISCOMFORT, DISSOCIATION, ASSOCIATION, PAIN MANAGEMENT, BEHAVIOR MODIFICATION. by: Tom Seabourne Ph. D Take my friend Fred. He strolls in the gym, does multiple sets and repetitions, and walks every other day, but hardly breaks a sweat. He appears to be getting a workout, but months and years go by without improvement. Unlike Fred, you … [Read more...] about WITHOUT PAIN THERE IS NO ACCOMPLISHMENT OR REAL HAPPINESS.
IMAGERY CAN AFFECT YOUR BODY AT THE CELLULAR LEVEL
AREAS OF INTEREST: MENTAL IMAGERY, BEHAVIOR MODIFICATION, RELAXATION TRAINING, SPORT PSYCHOLOGY. by: Tom Seabourne Ph. D You spend several hours a week physically practicing your sport, but how much time do you spend in mental practice? Ask many top athletes and they will admit performing optimally is mostly mental. Your mind programs your body for peak … [Read more...] about IMAGERY CAN AFFECT YOUR BODY AT THE CELLULAR LEVEL
MEDITATION, PRAYER, BREATHING; YOU REALLY CAN’T AFFORD NOT TO
AREAS OF INTEREST: BREATHING, MEDITATION, PRAYER, RELAXATION TECHNIQUES, SELF-HEALING, SPIRITUALITY. by: Tom Seabourne Ph. D Hippocrates said that a patient should be at the helm of his own healing. Herbert Benson, Harvard cardiologist went on to say, "Ideally medicine should be a three-legged stool, with the legs of surgery and pharmaceuticals balanced with … [Read more...] about MEDITATION, PRAYER, BREATHING; YOU REALLY CAN’T AFFORD NOT TO
AQUAJOGGER: THE PERFECT BODY/MIND TRAINING
AREAS OF INTEREST: SOLITUDE, SOLITARY TRAINING, HOME WORKOUTS, WATER WORKOUTS, STRESS MANAGEMENT. by: Tom Seabourne Ph. D Americans are physically, socially, and mentally stimulated almost all of the time. It is increasingly difficult to find time to be alone. Lunch hour has turned into catch-up. Midmorning breaks are nonexistent. Cellular phones, megachurches, … [Read more...] about AQUAJOGGER: THE PERFECT BODY/MIND TRAINING
IF YOU THINK IT WILL WORK, IT WILL! PLACEBOS ARE A DOCTORS BEST PRESCRIPTION
AREAS OF INTEREST: MIND/BODY, RELAXATION, PRAYER, IMAGERY, PLACEBOS, MEDITATION, WORRY, SELF-TALK by: Tom Seabourne Ph. D Many of us visit our doctor for a pill or a shot because we believe it will cure us. And most of the time it does. Did the medicine work because our bodies needed it? Or was the medication effective because we believed in it? Maybe … [Read more...] about IF YOU THINK IT WILL WORK, IT WILL! PLACEBOS ARE A DOCTORS BEST PRESCRIPTION
Quadriceps Barbell Lunges
Lunges are an excellent exercise to stretch and develop the Quadriceps, the Hamstrings and the Glutes as well as the muscles of the hips. How to do: 1. Stand upright with your feet shoulder-width apart. Place a barbell across your shoulders. 2. Take a 2-3 foot step forward. Once the stepping foot is planted, the upper body and the front knee should not move forward … [Read more...] about Quadriceps Barbell Lunges
Quadriceps Lunges
Lunges are an excellent exercise to stretch and develop the Quadriceps, the Hamstrings and the Glutes as well as the muscles of the hips. How to do: 1. Stand upright with your feet shoulder-width apart. 2. Take a 2-3 foot step forward. Once the stepping foot is planted, the upper body and the front knee should not move forward during the lowering and raising of … [Read more...] about Quadriceps Lunges
Quadriceps Leg Press
This is another very popular exercise to develop the upper leg. It works the Quadriceps (thighs), the Hamstrings (back of leg) and the Gluteus Maximus (butt). This exercise is normally performed on a machine where the legs press against a weighted platform. How to do: 1. Place your feet flat on the platform, shoulder width apart with your toes pointed slightly … [Read more...] about Quadriceps Leg Press
Quadriceps Single Leg Extensions
This is a good warm up exercise for the quads. How to do: 1. Sit on the seat of a leg extension machine with the foot pad firmly placed on the inner part of your ankle. Make sure your knee is flexed at a 90-degree angle. If your leg is forced too far beyond this, knee damage can result early in the movement. 2. Extend and straighten your lower leg. 3. This is the … [Read more...] about Quadriceps Single Leg Extensions
Quadriceps Leg Extensions
This is a good warm up exercise for the quads. How to do: 1. Sit on the seat of a leg extension machine with the foot pad firmly placed on the inner part of your ankle. Make sure your knee is flexed at a 90-degree angle. If your leg is forced too far beyond this, knee damage can result early in the movement. 2. Extend and straighten your lower leg. 3. This is the … [Read more...] about Quadriceps Leg Extensions
Quadriceps Strength Shoe Squats
Strength Shoe Squat: This is a squat performed in raised toe platform strength shoes. This exercise should be done using lower weight, with a slightly faster movement. It should never be attempted by anyone without high gym experience. How to do: 1. Get in a comfortable upright stance with your feet shoulder width apart. Your toes should be either pointed straight … [Read more...] about Quadriceps Strength Shoe Squats
Quadriceps Machine Squats
This is the basic squat movement aided by use of any one of a number of weight training machines. This exercise may be completed standing upright or at an angle, similar to the popular hack squat movement. How to do: 1. Get in a comfortable upright stance with your feet shoulder width apart. Your toes should be either pointed straight ahead or slightly outward, never … [Read more...] about Quadriceps Machine Squats
Quadriceps Front Squats
This is the most popular exercise to develop the upper leg. It works the thighs, the hamstrings and the glutes. The drawback to the squat is that the main development occurs in the early part of the rise and that it never truly works the highly important vastus medialis muscle How to do: 1. Get in a comfortable upright stance with your feet shoulder width apart. Your … [Read more...] about Quadriceps Front Squats
Quadraceps Squats
This is the most popular exercise to develop the upper leg. It works the thighs, the hamstrings, and the glutes. The drawback to the squat is that the main development occurs in the early part of the rise and that it never truly works the highly important vastus medialis muscle How to do: 1. Get in a comfortable upright stance with your feet shoulder width apart. Your … [Read more...] about Quadraceps Squats
Hamstrings Seated Machine Leg Curls
This exercise is completed with the use of a seated leg curl machine. The legs are locked out straight and the movement is down and in toward a 90 degree angle. How to do: 1. Lie on your stomach on an angled Leg Curl bench with your leg straight out. You knee should extend out over the bench and be free of support. 2. The back of your upper ankle should rest on the … [Read more...] about Hamstrings Seated Machine Leg Curls
Hamstrings One Leg Curls
This exercise is especially good for developing the lower portion of the hamstrings. How to do: 1. Lie on your stomach on an angled Leg Curl bench with your leg straight out. You knee should extend out over the bench and be free of support. 2. The back of your upper ankle should rest on the underside of the rollers. 3. Inhale, hold your breath and lift your … [Read more...] about Hamstrings One Leg Curls
Hamstrings Glut Ham Raises
This exercise is a very innovative one that works the hamstrings and glutes. How to do: 1. Position yourself on a Glut-Ham Chair or Roman Hyperextension Benchfacedown with the back of your ankles tucked under the foot pads. 2. The mid part of your thighs should be resting on the rounded part of the seat. 3. Lower your trunk until your the top of your head is … [Read more...] about Hamstrings Glut Ham Raises
Hamstrings Good Mornings
This exercise helps strengthen and shape the muscles of the upper hamstrings, the lower back and the gluts. How to do: 1. Stand upright with a barbell on your shoulders. Your feet should be shoulder width apart and your hands wider to grip the balance the weight. 2. Your knees can be slightly bent and your back should be arched slightly. 3. Inhale, hold your … [Read more...] about Hamstrings Good Mornings
Hamstrings Leg Curls
This exercise is especially good for developing the lower portion of the hamstrings. How to do: 1. Lie on your stomach on an angled Leg Curl bench with your legs straight out. You knees should extend out over the bench and be free of support. 2. The back of your upper ankle should rest on the underside of the rollers. 3. Inhale, hold your breath and lift your … [Read more...] about Hamstrings Leg Curls
Hamstrings Stiff Legged Deadlifts
This is an excellent exercise for the hamstrings, glutes and lower back when performed properly. When performed improperly, however, it can cause lower back pain and injury. How to do: 1. Stand with a narrow stance, legs and upper body straight. 2. Slowly bend over until your back is parallel to the floor. 3. Grip a barbell on the floor. Your hands should be … [Read more...] about Hamstrings Stiff Legged Deadlifts
Glutes Lunges
Lunges are an excellent exercise to stretch and develop the Quadriceps, the Hamstrings and the Glutes as well as the muscles of the hips. How to do: 1. Stand upright with your feet shoulder width apart. 2. Take a 2-3 foot step forward. Once the stepping foot is planted, the upper body and the front knee should not move forward during the lowering and raising of … [Read more...] about Glutes Lunges
Glutes Squats
This is the most popular exercise to develop the upper leg. It works the Quadriceps (thighs), the Hamstrings (back of leg) and the Gluteus Maximus (butt). The drawback to the Squat is that the main development occurs in the early part of the rise and that it never truly works the highly important vastus medialis muscle. How to do: 1. Get in a comfortable upright stance … [Read more...] about Glutes Squats
Glutes Good Mornings
This exercise helps strengthen and shape the muscles of the upper hamstrings, the lower back and the gluts. How to do: 1. Stand upright with a barbell on your shoulders. Your feet should be shoulder width apart and your hands wider to grip the balance the weight. 2. Your knees can be slightly bent and your back should be arched slightly. 3. Inhale, hold your … [Read more...] about Glutes Good Mornings
Glutes Stiff Legged Deadlift
This is an excellent exercise for the hamstrings, glutes and lower back when performed properly. When performed improperly, however, it can cause lower back pain and injury. How to do: 1. Stand with a narrow stance, legs, and upper body straight. 2. Slowly bend over until your back is parallel to the floor. 3. Grip a barbell on the floor. Your hands should be … [Read more...] about Glutes Stiff Legged Deadlift
Glutes Glute Ham Raises
This exercise is a very innovative one that works the hamstrings and glutes How to do: 1. Position yourself on a Glut-Ham Chair or Roman Hyperextension Bench facedown with the back of your ankles tucked under the foot pads. 2. The mid part of your thighs should be resting on the rounded part of the seat. 3. Lower your trunk until your the top of your head is … [Read more...] about Glutes Glute Ham Raises
Forearms Cable Reverse Curls
This exercise works the muscles between the elbow and the wrist. It is also good for the forearm and the muscles in the hand. How to do: 1. Standing in front of the cable pulley machine place your hands on a short bar of the machine, palms down. 2. Grasp the bar, next to your upper thighs. 3. Curl the weight until your forearms are perpendicular to the … [Read more...] about Forearms Cable Reverse Curls
Forearms EZ-Curl Reverse Wrist Curls
This exercise works the muscles between the elbow and the wrist. It is also good for the forearm and the muscles in the hand. How to do: 1. Kneel facing the middle of a flat bench 2. Place your forearms on the bench, Palms up so the wrists are just over the edge of the bench. 3. Using EZ-curl bar held in your hands, lower your hands so that the wrist is … [Read more...] about Forearms EZ-Curl Reverse Wrist Curls
Forearms Seated Reverse Wrist Curls
This exercise works the muscles between the elbow and the wrist. It is also good for the forearm and the muscles in the hand. How to do: 1. Kneel facing the middle of a flat bench 2. Place your forearms on the bench, Palms down so the wrists are just over the edge of the bench. 3. Using the short bar weight held in your hands, lower your hands. 4. Lift your … [Read more...] about Forearms Seated Reverse Wrist Curls
Forearms Standing Reverse Curls
This exercise works the muscles between the elbow and the wrist. It is also good for the forearm and the muscles in the hand. How to do: 1. Kneel facing the middle of a flat bench 2. Place your forearms on the bench, Palms up so the wrists are just over the edge of the bench. 3. Using the short bar weight held in your hands, lower your hands so that the wrist … [Read more...] about Forearms Standing Reverse Curls
Calves Seated Calf Machine Raises
This exercise works the muscles of the lower calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled. How to do: 1. Seated on the calf machine, Place the padded weights across your lap. 2. Your knees should be bent at a 90 degree angle. 3. Put the balls of your feet on the edge of a 4-6" block. Your toes … [Read more...] about Calves Seated Calf Machine Raises
Calves Machine Calf Raises
This exercise workes the muscles of the upper calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled. How to do: 1. On a calf machine stand erect with your knees locked or close to locked. 2. Place the weight on you shoulders. 3. Put the ball of your right foot on the edge of a 4-6" block (stair/ block … [Read more...] about Calves Machine Calf Raises
Calves One Leg Calf Raises
This exercise works the muscles of the upper calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled. How to do: 1. Stand erect with your knees locked or close to locked. 2. Place a pair of dumbbells in your hands at your sides. 3. Put the ball of your right foot on the edge of a 4-6" block (stair/ block … [Read more...] about Calves One Leg Calf Raises
Calves Dumbbell Calf Raises
This exercise workes the muscles of the upper calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled. How to do: 1. Stand erect with your knees locked or close to locked. 2. Place a pair of dumbbells in your hands at your sides. 3. Put the balls of your feet on the edge of a 4-6" block (stair/ block … [Read more...] about Calves Dumbbell Calf Raises
Calves Seated Calf Raises
This exercise workes the muscles of the lower calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled. How to do: 1.Sit in a bench with a heavy weight plate on your lap, near your knees. 2. Your knees should be bent at a 90 degree angle. 3. Put the balls of your feet on the edge of a 4-6" block. Your toes … [Read more...] about Calves Seated Calf Raises
Calves Leg Press Calf Raises
This exercise workes the muscles of the upper calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled. How to do: 1. Using the leg press machine, place your toes and the balls of your feet on the edge of the platform, so your heels rise in mid-air. 2. keep your knees locked. 3. Push the platform by … [Read more...] about Calves Leg Press Calf Raises
Calves Standing Calf Raises
This exercise workes the muscles of the upper calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled. How to do: 1. Stand erect with your knees locked or close to locked. 2. Place a barbell across the back of your shoulders and traps. 3. Put the balls of your feet on the edge of e4-6" block (stair/ block … [Read more...] about Calves Standing Calf Raises
Biceps Low Pulley Cable Curls
This movement is excellent for working the strong mid-range of the bicep. It also removes much of the shoulder action from the lift. This exercise should not be the soul movement done for bicep work as it will shorten the muscle. You should also be careful not to fully extend you arms when using extremely heavy weights. This can cause you to hyper-extend your elbows. How … [Read more...] about Biceps Low Pulley Cable Curls
Biceps E-Z Preacher Curls
This movement is excellent for working the strong mid-range of the bicep. It also removes much of the shoulder action from the lift. This exercise should not be the soul movement done for bicep work as it will shorten the muscle. You should also be careful not to fully extend you arms when using extremely heavy weights. This can cause you to hyper-extend your elbows. How … [Read more...] about Biceps E-Z Preacher Curls
Biceps Preacher Curls
This movement is excellent for working the strong mid-range of the bicep. It also removes much of the shoulder action from the lift. This exercise should not be the soul movement done for bicep work as it will shorten the muscle. You should also be careful not to fully extend you arms when using extremely heavy weights. This can cause you to hyper-extend your elbows. How … [Read more...] about Biceps Preacher Curls
Biceps Cable Curls
Cable Curls How to do: 1. One arm or two-arm, start with your arms at your sides. 2. Your palms should be face up in the grip. 3. Keep your chest out, shoulders back and back straight. 4. Rotate your hands until they face the outside bicep area at the top of the movement. 5. You should use a strait cable handle. 6. To reduce excess body movement try … [Read more...] about Biceps Cable Curls
Biceps Hammer Curls
Hammer Curls How to do: 1. Hold a pair of dumbbells at your side with your palms facing your body. 2. Raise the dumbbells as far as possible without allowing the elbows to move. 3. Keep the palms facing the body throughout the movement. 4. This exercise may also be done one arm at a time … [Read more...] about Biceps Hammer Curls
Biceps Barbell Curls
Barbell Curls How to do: 1. Stand in a well balanced position with your hands shoulder width on the bar. 2. Your palms should be face up in the grip. 3. Keep your chest out, shoulders back and back straight. 4. Rest the bar on the upper thighs with your arms extended out straight. 5. Inhale, hold your breath and lift the bar in a slow, steady … [Read more...] about Biceps Barbell Curls
Biceps Standing Barbell Curl
Standing Barbell Curl How to do: 1. Hold barbell with both hands, palms up,12" apart. 2. Stand, back resting against wall, legs slightly out in front, knees locked 3.Start with bar at arms length against upper thighs. 4.Curl bar in semi-circular motion until forearms touch biceps. 5. Keep upper arms close to sides. 6. Lower to starting position using … [Read more...] about Biceps Standing Barbell Curl
Biceps Alternate Dumbbell Curl
Alternate Dumbbell Curl How to do: 1. Hold Dumbbells. 2. Stand erect, feet 16" apart. 3.Keep back straight, head up, hips and legs locked. 4.Begin curl with palms in until past thighs, then turn palms up for remainder of curl until shoulder hight. 5. Keep palms up while lowering until past thighs, then turn palms in. 6. Keep upper arms close to sides … [Read more...] about Biceps Alternate Dumbbell Curl
Biceps Dumbbell Curl
Dumbbell Curl How to do: 1. Stand behind incline bench. 2. Hold dumbbell in right hand, palm up with arm on bench. 3. Curl dumbbell up in semi-circular motion until forearm touches bicep. 4. Return to starting position using same path. 5. Inhale up, Exhale down. 6. Reverse position and repeat movement with left arm. … [Read more...] about Biceps Dumbbell Curl
Biceps Cable Bicep Curl
Cable Bicep Curl How to do: 1. Stand facing low pulley station. 2. Hold short bar attached to low cable. 3.Stand back from pulley to allow arms to support weight with arms extended. 4.Curl arms up in semi-circular motion until forearms touch biceps. 5. Keep upper arms close to sides. 6. Return to starting position. … [Read more...] about Biceps Cable Bicep Curl
Biceps Seated Preacher Curl
Seated Preacher Curl How to do: 1. Hold barbell, palms up 12" apart. 2. Sit on bench, upper arms against pad. 3.Curl bar until forearms and biceps touch. 4. Keep upper arms in close. 5. Return to starting position. 6. Inhale up, Exhale down. … [Read more...] about Biceps Seated Preacher Curl