low cable row

How To Make a Healthy BBQ Sauce From Scratch -- Jon Ham
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I am a big fan of BBQ Sauce, but most Barbeque sauces out there have tons of High Fructose Corn Syrup as well as way too many preservatives in them which make them unhealthy. I decided to tackle this task of making a healthy version of a KC Masterpiece, except It will have my own spin on it. It will be healthy, natural, low in sugar and fat, and full of vitamins and minerals.
Here are the Ingredients --
½ - 2/3 Sweet Onion
6-8 Garlic Cloves
24 Roma Tomatoes
2-4 Habenero Peppers
1-2 Lemons Squeezed
½ tsp Ground Clove
1 tsp Ground Pepper
2 tsp Sea Salt
1 tsp Cayenne Pepper
1 tsp Paprika
1 T Molasses
1 T Brow Sugar
½ tsp Turmeric
2 T Worcestershire Sauce
¼ C Rice Vinegar Unseasoned, unsalted
2 T Mirin
¼ C. Scotch (or you can use spiced Rum )


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Exercises -

Ball Atomic Pushups
1 arm 1 leg row
Ball Seated Shoulder Press
Ball Ab Pass

I'm back with another at home workout for all ability levels using just a ball, dumbbells, and a suspension trainer. We are going to integrate many different muscles groups into these exercises so we are efficient with our time. As a reminder, we are doing 10 reps of everything, and try to get in 3-4 sets of all of these exercises, and beginners can do variation 1, and for more you more advanced peeps out there, do variation #2 or #3. Let's get to work!

We're going to ratchet up the pushups today by doing some atomic pushups on the ball. You level ones will want to keep the ball near your thighs, and perform a tuck, rolling the ball toward your hands, bringing your knees to your chest, and back to a pushup. Level 2's will want to place the ball on the shins, and level 3's go for the toes! Remember to keep your abs really tight so your low back doesn't arch.




This next one is a pretty tough one. Level ones will go back to doing a single arm row on the ball like we did in workout #4, but level 2's and 3's will go to a single arm, single leg row. Begin standing on your right leg with super posture, holding your dumbbell in your left hand. Bend your knee slightly and hinge forward from your hips. Keeping your back straight, and not shrugging, perform a one arm row with your left arm. To make it more difficult, add more weight, but really focus on form and balance.

Next we are going to take a seat on the ball and do a shoulder press with our elbows in. Begin with good posture - keep your back straight and pull your abs in. Level 2's and 3's just add more weight to make it more difficult, and make sure you do not bounce on that ball- that is cheating.

After 10 strong reps, we are on to the floor for an ab pass with the ball. Level ones will begin with the ball between your feet and pass it from feet to hands with a crunch in between. For this exercise you might want to do more reps than 10. Level 2's will lower your legs with the ball between your feet and raise the ball overhead more when holding the ball. And, level 3's will open the body up even more. Focus on keeping your lower back pushed to the ground and if you feel any pain in the lower back, move back a level or don't do this at all.

Great job! Now, begin from the Ball atomic pushups and do all that again 2-3 more times. If you have more gas left in the tank, you can always do another workout from this series. And since this has gotten so much positive feedback from you, I am going to continue doing these At Home Workouts using a ball, Dumbbells and suspension trainer. As always, you can ask me any questions in the comments or tweet me @fitnessontherun. Follow me on Gooogle Plus and we can eventually do Live workout/hangouts I'll put all the links below in the description. Thank you for tuning in today, keep up the great work. Jon Ham from fitness on the run, and I'll see you next monday!

Ball Atomic Pushups
1 arm 1 leg row
Ball Seated Shoulder Press
Ball Ab Pass

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We are on to our 6th workout in this home workout series, and yes they should be tough.. What's that... oh you want a straw? That way you can suck it up? Quit whining, this is not a vineyard. Ok, now that we are done complaining, on to the workout - We are going to integrate many different muscles groups into these exercises so we are efficient with our time. Try to get 10 or more reps in of each exercise, and after you finish all these exercises, start over and repeat it 2-3 more times if you can. As a reminder, pick the variation of each exercise that matches your ability level. Now, Let's Get to Work!

We are going to begin with a new variation of pushups for you - Level one's and two's can do some pushups with a side step between pushups. Level threes are going to do some lateral plyo pushups back and forth. This one is pretty difficult, but it works - you'll feel it.

After you get 10 or more in, we'll move on to doing a prone reverse fly on the ball. You'll need to put your feet against a wall for support, and watch your head position - keep it straight. You should be looking at the floor with your chin tucked in as you do a reverse fly. For this workout we are going to turn our palms out and your hands facing forward. This is a great exercise for supporting your shoulders, neck, and back.

Great! Now we are going to move to the floor and place your heels in the foot cradles of the TRX. With your arms by your side, lift your toosh off the floor, and squeeze your butt cheeks. Bend your knees and pull your heels toward your butt. Keep your butt off the floor between reps. Level 3's can try this with one leg at a time to make this more difficult.

Now, on to V-ups. We are going to do 20 of these to the front, and then 20 on each side. For the front V-ups, start sitting and lean back and lift your legs as you reach toward your legs, then open up your body, leaning back and lowering your legs without touching the floor. To make it easier, you can do this with bent knees. For the side V-ups, sit on your right cheek, with your right elbow on the floor with your left arm on your head. Use your obliques to lift your legs as you reach your left elbow toward your left knee. After 20 or so, switch to the other side.




Good, Now start over and do all that again and try to get 3 to four sets in. If you still have gas in the tank, you can do another workout from this series which I'll put a link to the playlist right here. Which leads me to my question for you today which is How many times per week are you exercising? Let me know in the comments. Hope you enjoyed todays workout and stay tuned because we have plenty more where that came from. Next week I'll be back with a how to video about gymnastics rings, so stay tuned and make sure you are subscribed! Also, if you have an Android Phone, you can download the Fitness On The Run app from the Google Play Store which will alert you of new videos! Check out my google plus page also where I'll be doing some live workouts with YOU! For more at home workouts, click on the at home workout playlist here, and I'm Jon Ham from Fitness On The Run, and I'll see you Next Monday!!!

Floor Pushups - with side step - lateral plyos
Ball Prone Reverse Fly
TRX Hamstring Curls
V-ups + Side V-ups - 20x of each

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Here I go goofing around trying new things. This one is pretty difficult - Especially with your toes on the ball!!

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TRX Atomic Pushup pushups on the ground - suspended pushups - atomic pushup
Swiss Ball 1 arm Row
Swiss Ball Roll Outs
Swiss Ball Low Back Extension

Great work so far on your home workouts! Keep the comments coming and let me know what's working and what you're struggling with. We are going to integrate many different muscles groups into these exercises so we are efficient with our time. Try to get 10 or more reps of each of these 4 exercises, and after you finish, start over and repeat it 2-3 more times if you can. As a reminder, pick the variation of each exercise that matches your ability level. I've got some good stuff for you today so let's get moving!

We are going to start with the TRX Atomic Pushup. Beginners can do pushups on the ground without the TRX, or do plain suspended pushups, but if you are up for it, the Atomic Pushups are AWESOME! It is a great total body exercise using so many muscles. A simple way to get your feet in the straps is to start sitting facing the TRX and put your feet in the straps, and just turn around to a prone position. Perform a pushup, and on the way up, lean over your wrists, draw your abs in and bring your knees toward your chest. Extend back to Pushup Position and repeat. Again, don't arch your back, and try to keep your elbows in toward your body.

Next we are going to do a single arm row using our ball as a support or bench. Keep your back flat, abs drawn in, and try not to shrug your shoulders. And of course to make it more difficult on this one, just add more weight. We are going for 10 reps on each side and if you can do 15 reps without breaking form, you might want to go for a heavier weight. With your left foot forward, you are going to use your right arm to do the work and the left arm for stability on the ball. Make sure you get both sides in and then we are on to the next exercise!

Which is the Ball Rollout. This is kind of like an ab wheel, but using a ball. The further you extend and the farther out you go, the more difficult it is. Make sure you do not arch your back, keep your abs pulled in and use your abs and lats to pull your body back to the starting position. If 10 is super easy on this exercise, feel free to do more.

Next, you are going to use a wall to support your feet and put hips on the ball and you are going to do a lower back extension. This is a good exercise for your lumbar spine. If you find it super easy, you can do more reps - even 20 or 30, or add a little weight, but don't over do it!

Good, Now start over and do all that again and try to get 3 to four sets in. If you still have gas in the tank, you can try another workout in this playlist. In other words, combine these workouts to push yourself further. Which leads me to my question for you today which is How many sets are you getting in? 2, 3, 4? I wanna know how you are doing! Hope you enjoyed todays workout and stay tuned because we have plenty more where that came from. Next week I'll be back in the kitchen with a healthy recipe since it's the last monday of the month so make sure you are subscribed. Also, if you have an Android Phone, you can download the Fitness On The Run app from the Google Play Store which will alert you right away when I upload a new video! Jon Ham from Fitness On The Run, and I'll see you Next Monday!!!

TRX Atomic Pushup pushups on the ground - suspended pushups - atomic pushup
Ball 1 arm Row
Ball Roll Outs
Ball Low Back Extension

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DOUBLE RAINBOW VIDCON 2011!!!

I ran in to Bear who saw the double rainbow on January 8th 2010. He was aweseome at vidcon 2011 where the Gregory Brothers parodied his video in a song. Bear is the nicest guy in the world, and was a pleasure to hang with at Vidcon. I first saw Bear on Tosh.o and thought he was awesome! Bear told me that it all went down when Jimmy Kimmel tweeted his video and all of a sudden, he woke up and it went completely viral and crazy!

2001 Big Ten High Bar Finals - Stuck Landing, Jon Ham 3rd place!

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New Year, New You!
Cut The Sugar
There are many different opinions on nutrition from paleo to vegan. I'm not going there right now, but I will tell you that nearly every diet or nutrition person I have seen will agree on this point. Cut out the sugar. From candy, to ice cream, cake, cinnamon rolls, and sodas, these are the perfect place to start taking control of you health. Nothing good comes from eating these sweets, and if you are interested in slimming your waist line, then cut them out! When you eat sweets, your blood sugar goes up and insulin is released to counteract the high blood sugar and bring your blood sugar levels down. The problem arises when your body adapts to all the insulin being released and the insulin becomes ineffective and unable to act on bringing your blood sugar down. So, you release more and more insulin to try to lower your blood sugar. On top of this, insulin is a storage hormone and triggers your fat cells to package triglycerides and store more fat.
This is a big one, and will require a bit of discipline in the beginning, but before long you won't miss them. Your tastes will change, along with your moods and energy levels. Stick with it, it is a good thing.




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Gymnastics Paralletes L-Sit - http://youtu.be/6-ADLkznDxM

Hamstrings Stretching Exercises For L-Sit Flexibility

I got a comment on my L-Sit video from user Mentawais asking "can you post some videos to improve hamstring flexibility? thanks"
ok, if you want to improve your hamstrings flexibility and thus improve your L-Sit, here are a few ways you can stretch your hamstrings out. You want to do this when you are warmed up, usually after workout, or after a 15 -20 minute warm up to get ready to do some L Sits or exercises that require some flexibility. If you really want to dramatically improve your flexibility, that requires real work, and you should be doing this Daily. Be careful you don't over stretch and tear something - and as always, if you do, don't blame me - not my fault.
To start, here are typical trainer ways to stretch your hamstrings - with a stretching Rope or even a towel around your foot. Try to keep your knee straight, and hold these for at least 30 seconds. While you are at it, you probably should stretch to each side.

Gymnasts typically do things a bit more aggressively since they are used to stretching for about 20 minutes per day.
Each one of these stretches can be done and held for at 30 seconds.
Pike Stretch -
Hurdler
Splits - Right Leg and Left Leg
Straddle Splits

If your goal is to be able to lift your legs in an L position, you'll want to practice a seated leg lift as well just to get your body used to lifting your legs up while your knees are straight. Put your hands by your side and push off your fingertips and use your abs and hip flexors to lift your legs.

There you go, hope that helps you and your flexibility, which leads me to my question for you which is - Is static stretching bad for you? There are lots of opinions on this out there in the interwebs of people saying it isn't effective, and potentially bad so .. Go! Down below in the comments please. And after you are done giving me your opinion on that, you can check out this killer 2 part gymnastics training circuit I did at the University of Illinois. I'm Jon Ham from Fitness on The Run, and I'll see you Next Monday!

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