JACKRACK - Width Adjustment Demonstration

We all come in different shapes and sizes, but the JACKRACK was designed to be efficient for all of us. The JACKRACK is highly adjustable to accommodate nearly any body type. In this video you will see how the width of the JACKRACK can be adjusted with one simple pin located on the horizontal connector bar.

JACKRACK - Shipping Configuration

Just a short video to show how your JACKRACK will look when you unpack it. See how the JACKRACK is configured to fit tightly together in a relatively compact area. This is how the unit is packaged for shipping. You can see it has very few parts and will assemble quickly once you receive it.

4 Simple Fitness Fundamentals

Health and Fitness have always been meaningful to me as I work in the industry and have always been fascinated by the topic. Nowadays I see too many people push themselves too hard, use bad form and quite simply overdo it with exercise or trying to be healthy in the quest to be fit.
We also have a tendency to make health and fitness much too complicated …
From this I came to think about a few fundamentals – things I find really important in living a healthy lifestyle. I came up
with just four, sure there are others but these are the ones I feel everyone who wants to live a healthier lifestyle or be fitter should know.

Bodyweight is King. The Squat and Pushup should be mastered before you move onto other weighted exercises or doing resistance training using weights. This is something I have learnt in my years personal training – the majority of people cannot do a bodyweight squat with good form or weight distribution. As for pushups few people can do 10-15 with good form – these two movements are the starting point and should be practiced and strengthened before doing anything else.
The best thing is amazing workouts can be made up of just running, squats and pushups.

Cardio is Great. Not Essential. Some people love to run, others don’t. Some like to go on long bike rides to release stress others don’t. We are all different and this is most true when it comes to cardiovascular fitness and training – some of us love it and find it to be a great tension and stress reliever, while others find it boring, monotonous and strenuous.
Learn to love and live with yourself. If you love doing cardio (running, jogging, crosstrainer etc etc) then do it, if you don’t there are plenty of other ways to stay fit – whether it be bodyweight intervals or playing sports with friends. Find what you are into – the truth is that there are many many ways to gain cardiovascular fitness. Pick what works for you.

JACKRACK Advanced Muscle Building Program

• Created by internationally recognized fitness legend, Jim Stoppani PhD
• Goal is to build muscle size and strength
• Superior method to place more focus on each specific muscle group 
• which leads to better muscle growth and strength
• Enhances fat burning during and after workout
• Progressively gets more challenging as you advance

• Promotes muscle growth by increasing growth hormone levels
• Uses high-intensity techniques known as supersets and trisets

10 Life Lessons from a Reluctant Runner

True confession: When I was a kid, I couldn’t run a mile. I was relatively athletic. Good swimmer. Deadly at 3rd base. Hiked up and down and all around. But running? No thanks.
Until, at age 20, I started dating a runner. I decided to let him teach me. This did not go well. We fought about it, because I was constantly miserable. I tried and gave up countless times. Now I’m 30. I’m married to that runner. And, somehow, miraculously, I caught the running bug. And learned a few things along the way …








1. Sometimes things that suck are also awesome. This is not a post that extols the many physical benefits of running — or even teaches you how to get started. I’ll leave that up to Leo. I’m not even here to tell you that I love running.
I still find it a bit miserable most days. You get all sweaty. Your legs burn. Your heart races.
And, then, when you’re finished, your endorphins come flooding in. If you track your runs, you get to feel smug about your progress.
Totally worth it.

2. It’s all mental. Typing those words, I already want to take them back! My husband used to tell me this, back when we were still running and simultaneously squabbling about it. Nothing made me angrier.
But it hurts … !
Yeah, it hurt. It often still does. But once I made that mental switch that I will get out and run, I was able to do it. The only thing holding us back is our state of mind.

JACKRACK Nutrition Plan

• Created by internationally recognized fitness legend, Jim Stoppani PhD
• Following this simple yet very effective nutrition plan along with the eight-week JACKRACK Training program is guaranteed to shed body fat while building lean muscle
• The key to melting off body fat while building lean, attractive muscle is consuming ample protein and moderate amounts of fat, while minimizing carbohydrate intake

• The JACKRACK diet alters between days of low carbohydrate eating and days of higher carbohydrate eating
• Permits a "cheat meal" once a week of your favorite food
• Allows you to keep your metabolism burning the most calories as you melt the fat off

JACKRACK 50 Body Shredding Exercises

• A selection of Dr. Jim Stoppani's favorite JACKRACK exercises
• Scroll through the menu of JACKRACK exercises with ease
• Categorized by major muscle group
• Create your own customized workout program by creating original combinations of JACKRACK exercises
• Design original JACKRACK exercises not shown in this DVD and get a chance to be seen on the JACKRACK website!

JACKRACK Beginner Program

• Created by internationally recognized fitness legend, Jim Stoppani PhD
• Designed to introduce exercise to individuals that have never worked out
• Requires only three days per week
• Simple yet effective exercises to ease you into a workout program
• Total body focus to achieve symmetry and overall body strength
• Easy to transition to advanced JACKRACK programs once mastered
• Guaranteed to deliver results when combined with the JACKRACK Nutrition Plan

JACKRACK Advanced Fat Burning Program

• Created by internationally recognized fitness legend, Jim Stoppani PhD
• Full body training split that is done three times per week with one day of rest between workout
• You move from one exercise to the next with as little rest as possible between exercises
• You will cycle between three different muscule groups, training each one twice before moving to the next muscle group
• Cycling exercises in the this manner will help to build more lean muscle
• Promotes the development of well sculpted arms, shoulders, legs and abs that are also strong
• This program maximizes fat burn because you train every major muscle in the body
• Turns your entire body into a fat burning machine

JACKRACK Barbell

Welded steel construction
Molded speed clips for fast transition

The Ultimate How to Get Lean Guide

At the moment, I’m in the last phase of my Bellyfat Challenge — I’ve lost a good amount of fat but I have about 10 pounds to go (or so).
I’m enjoying getting lean, but those last few pounds are always the toughest.
And so, I’ve called in some experts.
Last week, I shared my favorite fitness bloggers and, in turn, the fitness blogs they read. This week I’ve called on them for tips on getting lean.
Now, let’s look at the question I’ve posed to them:

• I asked for their top tips for getting lean. Not every tip, just the best.
• Assume the person isn’t obese but has a bit of a spare tire
• Assume the person already exercises regularly and tries to eat “healthy” most of the time.

If you’re looking to get rid of that last bit of stubborn fat, here are some great tips.


1. Mark’s Daily Apple. Mark Sisson is one of the leading advocates of a return to the diet and activity style of our primal ancestors, and the author of The Primal Blueprint. Here are his tips:

• Make your short, fast, intense workouts even shorter, faster, and more intense, and your long, slow workouts even longer and slower. A common impediment to real leanness is overtraining. We’re inundated with the idea that “more is better” when it comes to working out, but the reality couldn’t be more different. Excessive exercise gives your body the “danger” message; throughout the course of our evolutionary history, high levels of activity – running, lifting, throwing, climbing – generally meant something was chasing us or we were chasing something else. When you spend an hour jogging on the treadmill or cranking that elliptical machine, your body goes into that flight or fight mode automatically. When you weight train seven days a week, your body thinks you are in mortal danger. Why else would you be subjecting your body to that kind of stress on a regular basis, if not for survival’s sake? Cortisol is the stress hormone, and too much cortisol leads to insulin resistance, weight gain, and muscle waste. Overtraining is the classic way to secrete excess cortisol. That said, intensity is important, but only in small doses. Instead of spending two hours in the weight room, keep it to a maximum of forty-five minutes, but make it a good hard all-out effort. Even twenty-five minutes will work. Push yourself harder and faster and shorter, and you’ll get better results in less time. By the same token, instead of running at 85% of your maximum heart rate for an hour and burning primarily glucose and glycogen, go for a three-hour hike, or even just a walk around the neighborhood. By keeping your heart rate at no more than 75% of your maximum, your body becomes a fat burner. If leanness is your ultimate goal, there’s nothing more effective than limiting the secretion of cortisol and maximizing the use of fat for fuel. Then pick one day a week where you do a series of short, all-out sprints, with the heart rate at max for 15-40 seconds. Short, intense workouts improve insulin sensitivity and minimize cortisol, while long, slow workouts optimize the use body fat for energy.
• Intermittent fasting. My last tip is my personal favorite, and it might just go against everything you’ve ever heard about proper fitness and nutrition: fast once or twice a week, preferably before your workouts. Intermittent fasting – going 18-30 hours between meals every once in awhile – can actually stimulate fat burning while maintaining muscle mass and conserving strength. It’s an old holdover from the early hunter-gatherer days, when the hunt wasn’t always successful, but we still had to develop a way to extract enough energy till the next meal. Our bodies always turn to body fat for energy first; in fact, that’s why we store body fat in the first place – to save for energy for later, leaner times. For the person who’s almost lean, but not quite there yet, throwing in a fast once or twice a week can really be the difference maker. I’d even try ending each fast with an intense weight training session and waiting an hour after to eat to really get the full benefit.

—-

2. Fitness Black Book. Rusty Moore is an authority on creating a lean, slim, athletic look. Rusty, btw, has a new ebook out that I’m reading now called Visual Impact: Mastering the Skill of Gaining Muscle Without Bodyfat. Here are Rusty’s tips for getting lean:

JACKRACK Weight Plates

Four 5lb weight plates with "Fast Stack" technology allows for rapid resitance transitions

Up to 10 weight plates can be placed on each hand grip for a total of 55lbs.

Constructed of solid steel

JACKRACK Padded Bar Set

Padded Upper Bar

• 8 inch diameter foam padded bar with durable vinyl cover
• Quick-release pin to convert to roller bar for crunches and jackknives

Padded Foot Bar

• Foam padded foot bar delivers comfort and stability
• Quick-release pins to accomodate rapid transition from one workout to the next

JACKRACK Lower Body Exercises

Lower Body Introduction
Bar Squats
Calf Raises
Dumbbell Lunge
One Legged Calf Raise
Reverse Hamstring Extensions
Dumbbell Squats
One Legged Squat
Reverse Lunge

JACKRACK Nutrion Plan and DVD's

Four exercise DVD's and book with nutrition guide created by world renowned fitness legend, Jim Stoppani PhD. Guaranteed to help you gain muscle and lose fat.







Includes four body-blasing DVD's

• JACKRACK Advanced Muscle Building Program
• JACKRACK Advanced Fat Burning Program
• JACKRACK Beginner Program
• JACKRACK 50 Body Shredding Exercises

What is the JACKRACK?

JACKRACK® is the only light weight and easy to store home fitness system that allows you to conduct over 50 fat melting, muscle building exercises using the most effective training method on the planet – Body Weight Resistance.

You can increase your endurance, build powerful muscles and get explosive strength whenever you need it by using the JACKRACK® only 10 minutes a day.

It will give you the upper hand in any fight. By training with JACKRACK® for only 10 minutes a day, you will make yourself truly UNBEATABLE.

With your JACKRACK®, you’ll get 2 convertible turn and burn handgrips with 5 lb weight plates. You’ll also receive 3 DVD’s where Chuck Liddell, Kim Lyons, and Dr. Jim Stoppani take you through beginning workouts, advanced fat loss and advanced muscle building using your JACKRACK®.

To round out this system, you’ll get a comprehensive nutrition plan designed exclusively for JACKRACK® owners by internationally acclaimed fitness expert and Yale graduate Dr. Jim Stoppani to help you build powerful muscles that will give you explosive strength.

You will be amazed by the speed of results you get with JACKRACK®!

Healthy Snacks: 10 Ideas for More Wholesome Eating

What are the basic healthy eating habits always passed along to us?

Eat move veggies, drink more water, move more and get rid of the junk. All great ideas.

It also got me thinking. For me at least, the most difficult part of healthy eating is when it comes to snacks. It would be nice to think we’re all going to start reaching for a raw carrot or celery stick when hunger strikes between meals. But it can be difficult to go from junk to super healthy in one step.

So here are a few ideas to help you snack more healthfully. As with all things, remember that even healthy snacks aren’t going to be good for you in large quantities, so moderation is key.

10 Healthy Snack Ideas

1. nori sheets
Head to your local Japanese or Asian grocery store and grab some nori. Yes, the seaweed stuff used in sushi rolls is delicious fresh from the pack. Although it is quite drying so you will need some water with it.

2. nuts
My go-to snack, especially when I’m traveling. Almonds, brazil nuts, macadamias, pistachios: there’s so much variety to explore. Nuts are portable, delicious and packed with minerals. Look for dry roasted, preferably unsalted. And remember nuts like almonds with their skins on have more fiber than those without.

3. kale chips
There are a heap of different commercial kale chips on the market these days. While delicious, they tend to be expensive, so you could have a go at making your own. Just toss some kale (or other leafy greens) in a little oil, layer on a baking sheet and bake for 5-10 minutes until crisp.

JACKRACK Hand Grips

Convert to dumbbells with addition of 5 lb. weight plates

Each hand grip can hold up to 10 weight plates for a total of 55lbs.

"Speed Trigger" for rapind hand position movement

JACKRACK Core Exercises

Mountain Climber
Hanging Leg Raise
Spiders
Reverse Crunch
Back Extension
Body Builder
Hanging Knee Raises
Crunch
Hip Drop
Plank
Seated Oblique Twist

JACKRACK Upper Body Exercises

Upper Body Introduction
Alternating Dumbbell
Barbell Shoulder Press
Biceps Pull-Up
Barbell Curl
Barbell Bent Over Row
Decline Push Ups
Dumbbell Flies
Dumbbell Curl
Dumbbell Lateral Raise
Inverted Row
Overhead Triceps Extension
Push Up Ladder
Reverse Grip Barbell Curl
Triceps Ladder
Alternating Hammer
Barbell Front Raise
Barbell Clean & Press
Cross Arm Pull-Up
Dips
Dumbbell Upright Row
Hammer Biceps Pull Ups
One Arm Dumbbell Row
Pike Push Up
Rear Deltoid Raises
Push Ups
Triceps Kick Backs
Straight Arm Pull-Back

JackRack FAQ's

What is the weight limit for The JACKRACK®?
Your body weight should not exceed 300 pounds.

Are there any height restrictions?
People 6'6" or taller may have trouble with some of the exercises like the Full Body Dip.

Do I need any special training to use The JACKRACK®?
No, but you should consults a physician before beginning any exercise program.

Can I get a cardio workout on The JACKRACK®?
Yes, perform each exercise one after the other with no rest period in between.

Can I get a fast workout on The JACKRACK®?
Yes, the JACKRACK® has a wide variety of very fast exercises, you can get a total body workout in just 10-20 minutes a day.

Can I get a total body workout on The JACKRACK®?
Yes, you can train your upper body, core, lower body and get a cardiovascular workout on The JACKRACK®.

Do I need to buy all The JACKRACK® products to get a complete workout?
Yes, if you want to be able to perform every JACKRACK® exercise you will need to purchase all of the individual products.

How much does The JACKRACK® weigh?
The JACKRACK's sturdy steel frame and hand grips weigh in right at 45 pounds.

Is The JACKRACK® portable?
Yes. It easily folds up to the size of an ironing board and locks into place for easy portability and storage. The wheels on the base make it highly mobile.

Do I need special tools?
No. The JACKRACK® does not require any assembly.

The 8 Habits of Healthy Living

1. Stop smoking. This is by far the most important habit, as it affects almost every single one of the leading causes of death. It’s also the hardest of these habits to change. It’s not at all impossible — I quit six years ago next month.

2. Lose weight (if you’re overweight). This is not exactly a habit — the best habit to form to lose weight is to eat less. Or eat more of things that don’t have a lot of calories, like fruits and veggies. Being overweight is just below smoking the worst risk factor for many diseases.

3. Exercise. You don’t need me to tell you to exercise, but listen to this: lack of exercise is a major risk factor for heart disease, stroke, colon & rectal cancers, diabetes, breast cancer, high blood pressure and high cholesterol. If you don’t exercise, you’re just asking to get a major disease. It’s almost a magic pill: do a bit of exercise every day, and you get healthy. You don’t need much — start with 5 minutes a day in the morning.

4. Drink only in moderation. Heavy drinking is one of the worst risk factors for many diseases. That’s more than 2 drinks of alcohol a day for men, and more than 1 drink for women. A glass of red wine is a good thing, but too many and you’re greatly increasing your risk of disease.

JACKRACK Base Unit

Handgrips:

• Solid steel construction
• Foam rubber handles for comfort and secure grip
• "Speed Trigger" for rapid rotation
• Ability to attach additional 5lb. weight plates to create dumb bells

Base:

• 45lbs. of heavy duty steel able to support 300lbs.
• Adjustable floor pads to accomodate uneven floors
• Adjustable width to adapt to any body size
• Folds up for easy storage
• Gliding wheels for simple mobility