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Al Painter - Integrate Performance Fitness, Palo Alto CA
Al Painter, NASM CES, PES, BA

Al Painter is a personal training who believes that core strength is the common denominator to all successful movement. Read more.

Al is also the Fitness Editor for VeloReviews.com; in addition to being a cast member on the site’s podcast, as well as the moderator for the Training Forum on TwoSpoke.comRead more.

 

 

Welcome!

INTEGRATE Performance Fitness  – Into your life, into your health, into longevity!

Considering a Fitness Trainer or Fitness Program?  INTEGRATE Performance Fitness is located in Palo Alto, CA and is available for semi-private (2-3 people) and large group sessions.

Check out our calendar of events and join us today.  Have questions – send an email to info@integratefitness.com and get some answers. Al is happy to speak to you about a fitness plan to meet (and surpass) your goals.

About Al Painter, NASM CES, PES

Al Painter is a National Academy of Sports Medicine (NASM) certified Performance Enhancement Specialist as well as an NASM Corrective Exercise Specialist. He also holds a degree in Communications from Santa Clara University. His area of specialty is endurance athlete specific strength training.

Check out why people rave about INTEGRATE Performance Fitness!

Al has also been named “Best Bay Area Personal Trainer” by CitySports Magazine as well as being the recipient of a “People’s Choice Award” from Palo Alto Daily News.

Latest Articles

IPF May Mini Morning Workshops: Home Workouts Made Easy

Home Workouts Made Easy with Exercise Bands, Suspension Trainers, Stability Balls and Dumbbells!
WP_20140414_13_02_15_Pro (1)Are you looking to put together a home workout programs that are as convenient as they are affective? Don’t know what equipment to get or how to safely use what you’ve already got?
If so, then IPF’s “Mini Morning Workshops” are your solution. Join me every Wednesday in the Month of May from 8am to 9am and not only learn how to use the best pieces of home workout equipment, but get exercises to do with each one! There are showers and towel service onsite if you need one post workout.
The benefit here is that not only will you get proven exercises to do, you will be coached on how to do them correctly by an award winning trainer.
The Gist
Here is the format for the IPF Mini Workshops:
  • One piece of equipment will be featured each week
  • A five exercise workout will be given with each block
  • Coaching on how to safely to do each exercise, as well as how to regress them to meet your current fitness level if needed.

Here’s what you’ll learn each time you come in:

  • Week 1 Exercise bands
  • Week 2 Suspension trainers (TRX, Jungle Gym XT, Training Rings)
  • Week 3 Stability Ball
  • Week 4 Dumbbells

The DJ will take requests in addition to the set playlist if there are additional exercises or pieces of equipment you’d like to learn more about!

The IPF Advantage

What’s the advantage of doing this as opposed to getting a workout from a book, online, app or DVD? I’m glad you asked!

  • You get immediate feedback on technique
  • All of the guess work of putting together your program is taken out for you
  • You will compile an incredibly effective exercise library
  • These workouts are total body exercises specifically designed to:
    • Build core strength
    • Increase muscle tone and fat loss
    • Give you more energy in less time
    • Make exercise incredible convenient
    • Provides you with a program that can be done at home, your favorite park and pretty much just about anywhere!
    • Give you variety to keep exercise fun

IPF Understands Busy

This workout is also designed by a very busy parent who completely understands an impacted schedule! With that being said, this home specific approach to exercise:

  • Exercise at home, and you don’t need a babysitter
  • Eliminates the time to drive to and from the gym
  • Brings a gym to you that is always open, doesn’t have membership due
  • Gives you a way to boost midday energy when your kids nap
  • Makes exercise effectively convenient
  • Gives you pre or post work options for exercise

When: Wed May 7, 2014 @ 8am through Wed May 28th, 2014

Where: Silicon Valley Fit, 744 San Antonio Rd, Suite 2, Palo Alto (SVF is located between Leghorn and Middlefield)

Cost: $140 for all four weeks, $45 drop in

RSVP DEADLINE: Space is limited to the first 10 people who sign up by Wednesday April 30, 2014.

Contact IPF to reserve your space today!

 

 

Read This Full Article

The Power Push-Up Plus: The Perfect Home Exercise Dumbbells Alternative

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Push ups, and incredible way to build upper body and core strength. They’re essentially moving planks that can get you pretty strong and are a gold standard test for measuring upper body strength and endurance.

There are quite a few variations (single leg, alternate leg, single arm, T-Pushups, Spider-Man style to name a few) but at some point you’ll need to make these harder.

Once you get to the point where multiple sets of 20-30 can be punched out without much trouble, where do go you for more of a challenge? You can start by elevating the feet above the head, but what if you don’t have anything to do this with?

You can also wear a weight vest. The downside here is making sure you’ve got the right amount of core strength to keep your column engaged to keep your low back safe.

You can also put either your hands or feet on a stability ball. That can definitely make things challenging, but if you travel, bringing your ball with you on the road can get a wee bit tricky.

Plus it requires a ton of shoulder stability not too mention core strength. What if there was a way to make pushups a progressively more challenging, in addition to being able to pull as well as hit some “spicy” lower body and rowing exercises as well?

WP_20140405_13_35_16_ProEnter LifeLine USA’s Power Push-Up Plus. If there was ever something that was going to replace dumbbells for home exercisers, for only $39.99, this could very well be it. It comes with 60lbs of potential resistance, two handles for push/pull exercises, an instructional DVD and a numbered adjustable strap to put on your back or under your foot.

Once you “outgrow” your current level of resistance, you can get additional “cables” (as LifeLine calls their tubing system) to continually challenge yourself and get up to 100lbs of external resistance per cable. Yes, per cable allowing you to try and fight 200lbs of resistance.

My guess is unless you wear purple shorts, you’ve got a green skin “condition” that blossoms when you get upset and you like “to smash,” it will take you a while to move between resistance cable levels. If you train at a fully stocked gym, you may not get much mileage out of this. If you train at home, and don’t have either a ton of space or equipment, the plot thickens.

WP_20140405_13_35_13_ProExercising at home means working within space requirements, how much room you have to store what you use and potentially budget limitations as well. Luckily we’ve got a pretty decent size backyard that allows me to use a ton of stuff without having to think about where it goes when I’m done with it.

Plus being a trainer, I “need” to play with equipment test out new things before I have my clients do them. Ok, I don’t actually need new things to experiment with, but its always fun to pick up additional exercise toys for variety’s sake!

When its dry outside, the sky is the limit when it comes to me exercising at home. If its raining outside and I can’t play in my backyard, my workouts turn into how much can I do in the the smallest amount of space possible.

At this point I’m working with a door to anchor exercise bands, bodyweight and most of the time, the Power Push-Up Plus.

Especially since I don’t need more than a few square feet to move. Couldn’t I just lug a kettlebell or dumbbell into the house? Sure, but if I’m inside, I want to get in get out and get fit in the most convenient way possible.

Plus, there is a small human with an incredible sense of curiosity running around the house making it a dicey proposition to throwing free weights around while I exercise. So for parents, its a great option for exercise as well as the well being of “curious onlookers” shall we say.

One of the bigger reasons I’d use the Power Push-Up Plus (in addition to it being a safe kid friendly way to load up an exercise!) is because it easily folds up to fit into a standard book bag so its footprint is pretty small making it perfect for those without a lot of room to exercise or equipment storage (a definite advantage over dumbbells) for that matter.

What can you do with it?

WP_20140405_13_36_29_ProWhat can you do with the Power Push-Up Plus? Make yourself pretty damn sore, that’s what. When doing pushups, it puts a load on you as soon as you begin to move, in a big way.

The core is instantly on board making this pretty damn effective for hitting it. Think planks on roids, and that’s what we’re dealing with here. Not too mention absolutely hammering your shoulders, triceps and of course, the chest.

I tested it recently in my kitchen when it was raining outside for workout doing alternate arm standing presses, bent over rows and hip hinge deadlifts. Judging by how my muscles “remembered” what I did the next day, I’d say it did its job and then some.

The load on the hips was pretty high, and I felt my spinal erectors kick in quite a bit with the hinge work. I especially “discovered” shall we say, how much fun the glutes can have with a split stance bent over row.

Once you get into the right position (straight line from the ankle through the hips to the shoulders and through the middle of the ears) and you start pulling, the glute on the front leg side will experience a five alarm fire of biblical proportions. This makes it a win/win for both glute and back work. Dumbbells will give you the same effect, but because of the constant tension on thWP_20140405_13_36_39_Proe hip from the cables, the fun factor goes up exponentially.

I tested it recently in my kitchen when it was raining outside for workout doing alternate arm standing presses, bent over rows and hip hinge deadlifts. Judging by how my muscles “remembered” what I did the next day, I’d say it did its job and then some. In addition to those exercises, here are some additional things you can do with the Power Push-Up Plus:

  • Squats of the single leg and two leg variety
  • RDL/Hip hinge movements with a split stance, one or two legs (HELLO SORE GLUTES!)
  • Lunges
  • Bent over single arm or alternate arm rows on one leg or two in addition to a split stance
  • Reverse flies standing or bent over
  • All of the exercises of the old school chest expander (you can find these on LifeLine’s YouTube channel)
  • Pressing face up on the floor, a bench or a stability ball
  • Punching while standing or in parallel or split stance positions

Throw body weight exercises on top of the above mentioned, and that’s a ton of variety for people who train at home or on the road. For the price and the ability to get additional resistance for less than $11, it would be pretty tough to beat this thing in terms of home workouts.

Can it realistically replace dumbbells or kettlebells? No because you can’t do any overhead pressing (or at least any that I could figure out!), swings, chops, lateral lunging, etc.

Will it give you a ton of things to do in small space and get you huffing and puffing? Most definitely!

If you live in the Silicon Valley and want help putting together a home gym, drop me a line and we can set up a time to meet and we can put together a training plan based on space available, goals and budget.

Read This Full Article

Learn How to Set Up Your Home Gym April 14, 2014

1545986_10152154150854095_54781879_nWant to workout consistently but don’t want to go to a gym? Did you know you can get an incredibly effective exercise program at home with only a few pieces of equipment?

The best part about it is there are no membership dues, no crowds and you never have to drive and you don’t ever have to wait for equipment!

Setting up a home gym is easier than you think and equipment options are not as hard to figure out as you thought. With just a few simple pieces, you can set up a great home gym and build some serious fitness.

If you’d like some great ideas on how to create your home gym, join Al Painter NASM-CPT, PES, CES Monday April 14, 2014 at the Campbell SportsBasement as he shares the best ways to set up conveniently effective home workouts.

This will include the best pieces of equipment to get based on the space you’ve got available. There will be audience participation so please dress accordingly!

Date: Monday April 14, 2014

Where: SportsBasement, Campbell

Time: 6:30pm-8:00pm

Please RSVP by April 12, 2014 if you plan to attend, thanks!

Please contact IPF to reserve your spot!

IF YOU WORKOUT AT HOME, LET’S TRAIN TOGETHER!

Are you looking for a training program you can do on your own, but don’t know where to start? Do you need help with programming how many, how much and how often? Are you unsure about form or the right exercises to do?

If so, then the IPF Do It Yourself Strength Coaching program is your solution. This proven training program has been put together based on several successful years of working with Bay Area exercisers.

Click here for more information!

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