Even with all the cool new gym equipment out there, we’re still big fans of something pretty old-school: the cable pulley. First off, it’s thoroughly versatile. It adjusts to any height, from the floor to above your head, and has a variety of attachments, making it perfect for performing a ton of push and pull movements without having to change machines. Plus, it’s low impact. Unlike barbells or dumbbells, the cable is fluid and controlled, so your joints are less likely to get out
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of whack. And one more thing: There’s something incredibly satisfying about seeing that weight stack rise and fall. So we asked Brian Matthews, owner of Accelerate Athletics in Troy, New York, for a total-body workout. Go ahead and post up under the pulley for a full 45 minutes—even if your fellow gymgoers give you the side-eye.



The Workout: Adjust the height setting for the circuit, and do three rounds of 10-15 reps of each move. Rest, then perform the next circuit. Grab these attachments: two D-handles, one rope handle, one ankle strap.

The Toughest Circuit Workout You Should Try This Month

Low Setting

Cable Twist

Stand with pulley on your right, and hold the D-handle with both hands at right hip. Extend your arms out and rotate your torso left, driving your arms up until the handle is at head level, then slowly lower your arms for 1 rep. Complete reps on your right side, then switch to the left.


Cable Twist Ian Maddox
One-arm Front Shoulder Raise

Face away from the pulley, with the D-handle in your left hand, your fist close to your body and down, and your right hand on your right hip. With soft knees and a tight core, keep your left arm fully extended and raise it until your fist is in line with shoulder. Hold for 1 second, then lower for 1 rep. Complete all reps on left side, then switch to right arm.

One-Arm Front Shoulder Raise Ian Maddox
Lateral Cable Abduction

Stand with pulley on your right. Hold on to the station with your right hand, put your left hand on your hip, and put your left ankle into the wrap attachment with the cable extended behind your right leg. While bracing your core, kick out your left leg to the side until the muscles in your hips and glutes contract. Lower your leg slowly for 1 rep. Do all the reps on your left side and then switch to the right.

Lateral Cable Abduction Ian Maddox
Medium Setting

Single-arm Cable Rower

Stand facing the pulley and hold the D-handle in your left hand with the palm facing down. Step back until cable is taut. Then sink back into your butt and keep your chest high, with your right hand on right hip. Retract your shoulder blades and draw your elbow straight back. As you pull, rotate your palm toward your body, so it’s next to rib cage. Reverse for 1 rep. Complete all reps on left side, then switch.

Single-arm Cable Row Ian Maddox
Medium Cable Fly

Attach a D-handle to both cables. Grab one in each hand and walk out a few feet so there’s tension in the cables. While keeping your elbows up and slightly bent and your fists parallel to your shoulders, press your hands around and forward to meet each other, like you’re hugging a tree. Reverse for 1 rep.

Medium Cable Fly Ian Maddox
Overhead Pallof Press

Stand 3 feet away from the pulley with the machine on your right while holding the D-handle with both hands at chest level and keeping your knees soft (A). Brace your core and press the handle straight overhead until arms are extended (B), then lower slowly for 1 rep. Complete all reps, then switch sides.

Overhead Pallof Press Ian Maddox
High Setting

Biceps Curl

Attach a D-handle to both cable pulleys at opposite ends. Grab one in each hand, palms facing up, and extend your arms fully to put tension in the cables. Brace your core, and then curl both handles toward your head at the same time until your biceps contract and your hands are in line with your ears. Reverse for 1 rep.

Biceps Curl Ian Maddox
Face Pull

Stand facing the pulley and grab both ends of the rope attachment, with your palms facing each other. Squeeze your shoulder blades together and row the rope toward your face, leading the pull with your elbows. Hold the contraction for 1 second. Reverse for 1 rep.

Face Pull Ian Maddox
Cable Crunch

Kneel facing the pulley, about a foot away, and grab the rope attachment with both hands. Pull it down so that your head is in the middle of the rope (A). Keeping your arms locked, crunch your stomach down and inward until your abs contract (B). Release for 1 rep.

Cable Crunch Ian Maddox



Can you save money & eat healthy too? Here are 11 ways to improve your nutrition while sticking to a budget!
Der Beitrag "Eating Healthy on a Budget >> 11 Ways to Boost Nutrition While Lowering Costs" erschien zuerst auf Runtastic Blog.

Hi friends! In today’s podcast episode, we’re talking about a fitness lover’s worst nightmare:

injuries… and how to deal with them.

It can be SO hard to be patient while you wait to heal. You want to make sure you’re doing everything you need to do for a full recovery and prevent injuries from occurring in the first place. Thankfully, my good friend Jessica Valant is here with tons of amazing tips for dealing with pain and injuries.

In this episode, we di
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 – How injuries happen in the first place 

– When you should use heat and when you should ice

– When is surgery necessary and when we should explore other options

– Cryotherapy (and why we’ll both never do it)

– How a healthy non-injured person can still have access to a Physical Therapist


– Jessica’s tips for being Healthy In Real Life (such a great one for the upcoming holiday season!)

A little bit about Jessica:

Jessica Valant is the founder of Jessica Valant Pilates. She’s a physical therapist, fitness instructor, Pilates teacher, and mom of two. She has her own membership site and also provides free YouTube and Facebook workouts for her audience. She recently co-founded Momentum Fest with her husband and the dates are set for next year! Be sure to check it out if you’re close to Denver or want to plan a movement-based vacay.

Resources from this episode:

Jessica’s membership site

Her AMAZING YouTube channel (she’s super close to hitting 100k subscribers, so help a girl out and click “subscribe!”)

Some of my favorite YouTube videos from Jessica:

Back pain relief exercises

Exercises for shoulder pain

Hip strengthening and hip pain

How to do crunches without neck pain

Pelvic floor exercises

Sciatica pain relief

Scoliosis exercises

Thank you so much for listening and for all of your support with the podcast! Please leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. 

You can listen and subscribe to the podcast on iTunes, Stitcher, and Google Play. 

The post 015: My neck..my back… Tips for dealing with pain and injuries with Jessica Valant appeared first on The Fitnessista.
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The Franks Law Firm PLLC
#505 460 Briarwood Dr Jackson MS 39206
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The Franks Law Firm PLLC
#505 460 Briarwood Dr Jackson MS 39206
(601) 773-7777
Driving Directions https://goo.gl/maps/AYWRHHBDdBM2
The Franks Law Firm PLLC
#505 460 Briarwood Dr Jackson MS 39206
(601) 773-7777
Driving Directions https://goo.gl/maps/AYWRHHBDdBM2
The Franks Law Firm, PLLC
#505, 460 Briarwood Dr Jackson, MS 39206
(601) 773-7777