uHome

Welcome to Trainingdimensions!

Health, fitness and life are composed of many different dimensions. This site and the BP Fitness Center are places where improvement in these areas is discussed and encouraged.

			uBP Fitness Center uBPFC Articles uBP Helios GroupX Schedule uBP WL4 GroupX Schedule uGetting Started uWomen's Health uHealthy Moms uYoga Pose Guide "A wise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnesses." --Hippocrates
5/3/1 Program - A simple way to build strength.	5 elements of Chi Running - run further, faster and hurt less.	Office Yoga - great power point guide to staying flexible and calm. Use at your next meeting!
			uManners uShow of Strength uBocce Ball
The Posture Article : Look and feel better instantly.	A NEAT way to lose weight: As in "non-exercise activity thermogenesis.	The Quest For Advanced Condition : Top coach lays it out.	uManners uShow of Strength uBocce Ball

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uArticles
	A little light reading to help you health and fitness.

Mobility and Warm-up

Dynamic Warm-up - Floor

Dynamic Warm-up - Standing

Joint Mobility

Joint Mobility video guide

Warming Up: A 5 Step Process

Dynamic Stretching

Strength and Training

ROUTINES PAGE - use these Fitness Center designed workouts in your training

5x5 Strength Training

Escalating Density Workout

The Bulk-building Workout

Top 10 Things You Must Do To Have A Great Workout

How to Stick With Your Training Program

Hollywood Bods Workout

7 Muscle Myths

The Ultimate 7

The 10 Best Ways to Dramatically Increase Your Squat

Hot Hollywood Bodies

Jane's Jungle Workout

From Wash Tub to Wash Board in 5 Easy Steps

The Shape of Golf.

Addition by Subtraction

Have a Ball

Same Workout, Bigger Muscles

Time Efficient Hypertrophy

Muscle Group Therapy

Functional Training for the Posterior Chain

Training the Shoulder for Racquet Sports

Power push-ups

Rope Training for better bodyweight exercise routines

^{Combine

and Conquer}

Rotory Training the Core

Abdominal Power

Should Athletes Train Like Bodybuilders

An Inside Look At Functional Training

Battle Ready Strength Training

Big Muscles, Busy Schedules

Workouts for Your Eyes.

How to Use Resistance Bands to Improve Strength for All Sports!

Flexibility

Flexibility Assessment and Improvement

^{Basic

Stretching Packet}

Lazy Man's Guide to Stretching

Cardiovascular

Cardio Program Design

Basic Cardio Training Sheet

Endurance Cardio Training Sheet

Advanced Training Sheet

Speed Cardio Training Sheet

Cardiovascular Interval Training

Smarter Cardio

The Tabata Method

Tabata Ideas

From Walking to Running in 10 Weeks

Follow Your Heart

How Running Made Us Human

Burn Fat Faster

100 Workouts From Ripped City.

Using stairs for workouts.

Jump Rope Like A Champ.

Shoe Lacing Patterns

Fitness and Lifestyle

Smart Guide to Plastics

Suddenly Slim

Daily Weighing

How to Learn To Love Exercise

Statin-free Cholesterol Reduction

Super Sleep Guide

Hormones, menopause and weight loss

Dressing Right Helps You Lose Weight

Tables Turn on Building Immunity

Easy Ways to Ensure Keyboard Comfort

18 Tricks to Teach Your Body

Think Faster and Remember More

The Aristocracy of Cardio

Grow or Decay

The Secret to Staying Young and Healthy

7 Secrets For Rapid Recovery

The Benefits of Fidgeting

Age-Old Solutions: 11 easy ways to start feeling as young as you used to

The Secret Lives of Fat Cells

Decoding The Suprisingly Active Life of Fat Cells

Exercise for Depression Rivals Drugs and Therapy

Diet and Exercise Play a Critical Role In Cancer Prevention

The Seven Deadly Sentiments

Jack Lalanne

Risks of Short Sleeping

Insufficient Sleep Associated With Overweight And Obesity

A Fit Man Can

Top 12 Ways to Make Your RealAge Younger

The Metabolism Myth

Nutrition

^{Paleolithic

Diet}

Top 12 Fat Loss Tips

6 Week Plan For Ladies

6 Week Plan for Men

Covering Your Nutritional Acids and Bases

6 Skinny Guy Mistakes

From Fat to Fit

Nutrition for Weightlifters

Metabolism 101

How to Get Thinner By The Minute

8 Reasons You're Still Fat

The Right Fat Diet & Essential Fatty Acids

South Beach Diet

Pack 10

The Dumbest Diet Ever.

Fluid Fluency

100% The Grade A Muscle Diet

A Full Morning

Superhydration

Supplements

No Good NO stimulators

To E or Not to E.

Injury and Rehab

Trigger Point Fun

7 Step Plan For Running Injury Free.

101 Ways to Stay in the Game

Man of Steel

18 Tips For Bulletproof Knees

^{That

Painful Pull}

My Aching Knee

A Time To Heal and Into the Cut

foam roller fun

Feel Better for 10 Bucks

IT Band Treatment

Critical Attachments

knee rehab and pre-hab

The Kindest Cut

Health Promotion Practioner Article

Pregnancy

Four Reasons To Exercise During Pregnancy

Developing An Exercise Routine During Pregnancy

Exercise Guidelines During Pregnancy

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Trainingdimensions.net webmaster: Josh Thompson

uResources
	Tools and resources to help you achieve your goals

Excellent website for healthy eating. Comprehensive database is easy to use and has many useful tools:

calculator to calculate your caloric needs
several easy to use search options (like a google tool bar) and analysis features to track daily intake
tools to help you choose the right foods and nutrition plans
excellent nutrient analysis of foods including glycemic index, inflammation index, fullness factor, food additives etc.
Nutrition articles
It's FREE!

Eat healthy and maintain a healthy weight! No excuses!

CaloriesPerHour.com

Calories per Hour is a resource for information and peer support for healthy andsustainable weight loss. The website also offers a Food Calculator that calculates calories and nutrition for foods from grocery stores, fast food chains and restaurants; an Activity Calculator that calculates calories burned by almost any activity,plus your BMI, BMR and RMR; and a Weight Loss Calculator that calculates the time and daily calorie loss required to reach your goal weight. This site seems to be geared more for the younger, gym rat audience and we definitely do not endorse all the supplement ads but it has some good articles and is definitely worth a look.

DIET | DETECTIVE^®

Another excellent site with food analysis, activity burn calculator and other tools. Great articles as well. Free!

Workout tracking software. FREE download! Engineers get ready to go nuts. Easy to use.

Track weightlifting, cardio, running, biking and swimming workouts
Design Workout Templates and schedule future workouts
Track body weight, calories, sleep, etc.
Print a workout card to take to the gym
Customizable views & data grids to fit any fitness program
Log personalized training plans
Compare personal achievements

Exertrack free workout software allows you to create your exercise programs, routines, update and modify routines, and track your progress through an easy to use, unique system. Exertrack also gives you the freedom to manage your exercise performance with or without having to be connected to the internet. logo

When necessary, and under your complete control, Exertrack will connect to the Exertrack Network and update your information. Exertrack will periodically analyse your performance & progress plus much more! A more sophistacated software than Evenfit.

Their aim is to try to clarify the information about dietary supplements and provide visitors with timely, relevant and balanced advice to help them make informed decisions. Their team consists of a growing network of scientists, physiologists, nutritionists and other health professionals dedicated to educating people about the pros and
cons of dietary supplementation. Every month, The staff reviews thousands of scientific papers, research abstracts and medical journals in order to provide the most comprehensive and up-to-date information concerning dietary supplements. FREE!

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Trainingdimensions.net webmaster: Josh Thompson

uTraining

Strength and Conditioning Workouts

Use the following workout suggestions depending on your goals. Balance out your exercise programs using the flexibility, cardio and nutrition suggestions listed on the Articles page. The Paleolithic Diet works great with all these routines.

Butt, thighs and abs - just what it says

Runner 1 - Strength training to help you for the next big race

Runner 4 - More strength and core work for running

Running Drills - Drills to help you speed and running mechanics

Fitness 1 - A good all around program for full body fitness

Fitness 2

Fitness 5

Fitness 10

Upper 1 & Lower 1 - For guys looking to muscle up

Exercises to try! - spice up your training!

Runner 2 - Strength training drills you can do after a run and which require no equipment.

Running Drills 2 - Drills to help your running mechanics and speed which you would do before a run. Requires no equipment.

Running Stretches - Stretches which can be done out on the trail.

Split 2 (day 1) & Split 2 (day 2) - For lifters with a little experience under their belts.

Dumbbell and Ball 1

Dumbell and Ball 2

On The Road - no equipment, no problem--strength, cardio and flexibility is all here

Bodyweight Workout - another workout where you are the barbell

Superband Workout - rubberband plan

Ball Workout

Tube Workout

Daily Drills 1

Quick Start Guide for Ladies - simple and effective starting plan

Quick Start Guide for Men

Stretching and Flexibility - convenient and effective stretching routines

Plyometric Drills - quick, convenient and effective sequences to work into your routine to enhance your activity specific fitness. Add them to your cardio days 2-3 times per week.

5 Minute Series