Luke Judge

CLICK HERE for a FREE WORKOUT!! turbulencetraining.com This particular Medicine Ball workout will focus more on strength by taking a number of exercises and pairing them together in superset fashion. To start, you’ll begin with a series of lateral lunges and a diagonal chop and combine it with a unique pressing exercise. For the lunges, bring the medicine ball up over your left shoulder, take a lateral lunge out, and chop down with the ball to your opposite foot, making sure to get nice and low. Doall repetitions for one side and then switch to the other side. Immediately following all your repetitions for the diagonal lunges, get into the bottom squat position, and with the ball in one hand, press it up overhead. This exercise is similar to the stick-up exercise in that your arm isn’t going to have as much mobility as you want. Perform all repetitions for one side and then arms. Once you’ve finished all the repetitions, take one minute to rest and then repeat the superset two more times. Next, you will perform the one-legged squat. Place the medicine ball out in front of you, bringing one foot out as well. Now, squat down on one leg and then back up. Do all repetitions for one leg and then switch legs. Immediately following the one-legged squat, you will then move into the elevated push up exercise. So, get into a push up position, but now, place one hand on the ball, and then perform a regular push up. Once you have done all repetitions for one arm, switch the ball …

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I’ve tried so many of the new workouts out there and I have to say this workout with Cher is the best really defines and shapes the abs, I love it

Tagged as: best, CORE, pack, Workout

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A north Phoenix garbage collection company installed a fitness room in its headquarters after officials noticed some of its drivers no longer fit into the cabs of trucks because of expanded girths.

Republic Services Inc., 1855 E. Deer Valley Road, opened a Biggest Loser program in February. The initiative attracted nine drivers to the workout room at first.

The drivers lost weight. Others saw the results and today, 32 drivers and workers lift weights or ride exercise bikes and few complain about fatigue.

With the advent of automation, the modern-day garbageman rarely gets out of the truck, said Peg Mulloy, Republic Services spokeswoman. In the old days, trash collectors got off the trucks and lifted heavy cans of garbage.

Technology has turned it into a sedentary job, she said.

“Consequently, they are just uncomfortable fitting into the cab of their truck,” Mulloy said. “A number of drivers (also) have gained enough weight that renewal of their commercial driving license could be in jeopardy.”

History

Mulloy’s mention of a commercial driver’s license is tied to the Federal Motor Carrier Safety Administration’s medical review board meeting in 2008. There, a sleep apnea expert noted that in middle age, obesity increases the risk for drowsiness.

This was the impetus for Republic Services, which bought Allied Waste in 2008, to be proactive by bringing the Biggest Loser program on board. The private business serves 80,000 residential, commercial and industrial customers in Greater Phoenix. It employs 134 drivers; 25 work at the Deer Valley site.

Tom Renner, a retired chiropractor, works with Republic Services addressing work injury at 40 Republic Services sites across the country and Puerto Rico. He surveyed the garbage collectors in 2008 and concluded the drivers were aging, growing bigger and were prone to shoulder and back injuries.

Renner said the company put together a pilot project at the Deer Valley Road site. The company spent $25,000 to hire a trainer and bought gym equipment for the program in pursuit of drivers who would voluntarily embrace a wellness lifestyle, he said.

“The biggest things we are trying to prevent are accidents and we want drivers to be alert,” Renner said. “As they become fit, get better sleep, they’ll be much more alert and safer on the highway.”

He said several drivers involved in the program no longer have to take medication for diabetes.

Getting started

At first, drivers were skeptical about joining, said David Loverne, Cima Fitness trainer. Worker’s reaction included, “yeah, right” or they wondered whether the program would be painful.

Loverne measured and weighed the 32 drivers, some of whom had come from the company’s other site. The same drivers climbed on the scale the third week and each had lost up to 7 pounds.

The program required each driver to take a physical exam, answer questions about their health, stop smoking, accept a nutrition program and agree to a weekly measurement of body mass and weight. Some drivers admit it was difficult to wean themselves of French fries and hamburgers and develop a taste for granola bars, vegetables, fruit and lean meats.

They started seeing dramatic weight loss, moved better and felt better about themselves, Loverne said.

Results

Republic Services driver Brandon Wiley weighed 345 pounds when he joined the program in February.

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