In my club I have started seeing a rising trend in clients and participants skipping out on stretching. I'm curious if this is happening in other clubs and studios as well. I have clients tell me they don't want to waste any of their hour with me by stretching at the end. I have participants in my classes leave right after core before the final stretch because they don't feel the need to stay. They will also just stand there and stare at me blankly when we stretch a particular muscle group we just worked during class. I don't understand the concept of not stretching after your workout. It makes no sense to me. It's just like the vitamins that you get from the food you eat for your body. If you don't get enough of a particular vitamin from your diet then you take a supplement. Stretching equals the same as a supplement.
Let me first start off by clearing up this short fact. Yes I said stretching after you are finished with your workout. If any of you are STILL stretching before your workout you deserve a thump on the head. Quick reason why we don't do this. Our muscles have what is referred to as autogenic inhibition (also just called AI and I'm sure it has other names as well). When we stretch AI is actually what tells the muscle it's being stretched and it stops the muscle from fighting against that stretch. In simpler terms, it shuts the muscle down. This is what leads to injury during a workout. So, stop stretching before your workout. Now back to the real topic at hand!
Stretching is such an important part of your workout. Skipping out on any stretching can seriously mess with the results you get from all of your hard work in the gym. Stretching returns those worked muscles to its original resting length so that it can better and evenly repair itself after a good exercise routine. Your body just needs it. Think about this:
You have a great (or not so great) nights rest, you wake up and roll over and reluctantly stand to get out of bed. What is the first thing you will probably do after standing? Simple answer. Stretch.
In addition to returning our muscles to normal resting length we also stretch to improve our ROM (range of motion) in our joints. A greater ROM means less tendency for injury. This is especially true for athletes. Can a joint be overstretched? Absolutely. Just like anything else, too much of something can never be a good thing.
A good effective stretch after a workout should last about 5 minutes. Spend 20 seconds per each muscle worked (and if you've been reading my blog up to this point you should be doing full body workouts EVERY workout so stretching should fill a whole 5 minutes). Some good stretches can be found all over the internet. A few stretches I definitely recommend avoiding would be the full plow (I have never understood this stretch to begin with), the hurdler's stretch, straight legged toe touches, and for those with lower back issues, any other unsupported spinal flexion (forward folds) stretches.
So, what have we learned? Stretching is a must. STOP skipping out on it. You might actually find that was the reason you weren't getting the results you were looking for.
Wednesday, August 10, 2011
Thursday, July 14, 2011
Your core, it's more than just abs.
If anyone has ever told you that you need to work your core and all you did was add a couple of abdominal exercises to your workout regimen, you are only getting a third of the job done. Your core involves a lot more than just that so-sought-after six pack. I often refer to the core as the powerhouse of your body. Almost every single move your body makes involves your core. So, back to the question. What exactly is your core?
Of course a part of your core is the front of your midsection or the rectus abdominus (abs). But even this part isn't that simple. There is more there than just that. You have muscles all around that that act as postural muscles to keep you upright. Below your rectus abdominus is your transverse abdominus. Just consider this another layer to your abs. To each side of your rectus and transverse abs are your obliques. These muscles are called obliques because of the direction they run. They actually run diagonally through your midsection. SO MANY AB MUSCLES, how do you work them all?! Simple. The most effective ab workout is the plank (also called a hover). Another great exercise is the Ab Rollout on a Swissball. The great thing about the Ab Rollout is that you can progress from a Swissball to lower apparatuses such as an Ab Dolly, Ab Wheel, or just a barbell with different sized plates when you get the hang of it and want to keep challenging yourself.
Alright, so the front of the midsection is taken care of. What about the back of the midsection? This is also a part of your core, a very important part of your core. Your back muscles are what keeps in you good posture and keeps you from slouching forward as you get older. Also, keeping the back strong greatly lessens your chance of having any lower back problems. One of these muscles is called your erector spinae. You work this by doing Pointers or Swimmers. Depending on who you talk to some consider your latissimus dorsi part of your core. I'm one of those. Your lats are a key part of having good strong posture. A simple exercise for the lats is the Lat Pull Down. If you want to shake things up a Bent Over Row works great too.
The last and final piece of the core puzzle is your hips. YES, your hips. There are A LOT of little muscles that make up your hips and I won't even begin to name them all here. The most important fact to know is that working these muscles is just as important as working everything else. Any exercise that has you working your legs from side to side or outside to inside (in the frontal plane, if that makes sense to you) is going to work the muscles of your hips. A couple of examples is a Banded Step Touch or a Power Step Touch. Squat with a Hip Abduction is an example you see a lot with trainers or group fitness instructors.
All of these different systems of muscles all work together to make the core. It's more than just ab work that is going to give you the strong core you want and need. Results really should come in a total body package. Now you understand why I refer to the core as your powerhouse. It initiates almost every movement you will ever do in a day whether inside the gym or at work or even at home. So take all this, let it soak in, and on your next trip the gym try out some of these exercises and see if it doesn't make a difference in your results.
Of course a part of your core is the front of your midsection or the rectus abdominus (abs). But even this part isn't that simple. There is more there than just that. You have muscles all around that that act as postural muscles to keep you upright. Below your rectus abdominus is your transverse abdominus. Just consider this another layer to your abs. To each side of your rectus and transverse abs are your obliques. These muscles are called obliques because of the direction they run. They actually run diagonally through your midsection. SO MANY AB MUSCLES, how do you work them all?! Simple. The most effective ab workout is the plank (also called a hover). Another great exercise is the Ab Rollout on a Swissball. The great thing about the Ab Rollout is that you can progress from a Swissball to lower apparatuses such as an Ab Dolly, Ab Wheel, or just a barbell with different sized plates when you get the hang of it and want to keep challenging yourself.
Alright, so the front of the midsection is taken care of. What about the back of the midsection? This is also a part of your core, a very important part of your core. Your back muscles are what keeps in you good posture and keeps you from slouching forward as you get older. Also, keeping the back strong greatly lessens your chance of having any lower back problems. One of these muscles is called your erector spinae. You work this by doing Pointers or Swimmers. Depending on who you talk to some consider your latissimus dorsi part of your core. I'm one of those. Your lats are a key part of having good strong posture. A simple exercise for the lats is the Lat Pull Down. If you want to shake things up a Bent Over Row works great too.
The last and final piece of the core puzzle is your hips. YES, your hips. There are A LOT of little muscles that make up your hips and I won't even begin to name them all here. The most important fact to know is that working these muscles is just as important as working everything else. Any exercise that has you working your legs from side to side or outside to inside (in the frontal plane, if that makes sense to you) is going to work the muscles of your hips. A couple of examples is a Banded Step Touch or a Power Step Touch. Squat with a Hip Abduction is an example you see a lot with trainers or group fitness instructors.
All of these different systems of muscles all work together to make the core. It's more than just ab work that is going to give you the strong core you want and need. Results really should come in a total body package. Now you understand why I refer to the core as your powerhouse. It initiates almost every movement you will ever do in a day whether inside the gym or at work or even at home. So take all this, let it soak in, and on your next trip the gym try out some of these exercises and see if it doesn't make a difference in your results.
Saturday, June 25, 2011
So you have the summer body, now what?
Alright so you worked all winter long to get your figure right for summer, now what are you going to do? First and most importantly you can't stop working for your goal just because you acheived it. If you stop working out you will lose that beach bod much faster than it took you to get it (assuming, of course, you did it the right way). You need to find a good maintenance program. Obviously the routine you had worked so I recommend tweaking that a little to last you longer or trying out Female Body Breakthrough my Rachel Cosgrove or The New Rules of Lifting For Abs by Lou Schuler and Alwyn Cosgrove. Both programs are also great if you haven't reached your summer goal yet. They will definetely get you there.
Secondly you have to make sure your eating habits match your body. A bad diet will always overrule a good exercise program no matter how long you've been on that program or regardless of how great the program is or how long you've been doing it. Pick a diet high in protein to help maintain muscle and rich in all nutrients to make sure you are keeping your body healthy. And also remember having a little cheat treat once or twice a week isnt going to ruin your results. So get out there and show off your new bod!
If you have any specific questions on a diet or exercise program for you please feel free to email me or contact me on facebook!
Secondly you have to make sure your eating habits match your body. A bad diet will always overrule a good exercise program no matter how long you've been on that program or regardless of how great the program is or how long you've been doing it. Pick a diet high in protein to help maintain muscle and rich in all nutrients to make sure you are keeping your body healthy. And also remember having a little cheat treat once or twice a week isnt going to ruin your results. So get out there and show off your new bod!
If you have any specific questions on a diet or exercise program for you please feel free to email me or contact me on facebook!
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Monday, June 13, 2011
Athletic shoes, why are you breaking them in?
First off, let me say, if you aren't wearing athletic shoes to work out in I will personally find you and smack you in the head with all the love I have in my heart. Not wearing proper shoes to work out in is a quick trip to knee problems. Whether those problems come quick or later on in life depends on you but know that it will happen. So go to the shoe store and buy a pair of athletic shoes, they don't have to be expensive to be good. Brooks and Saucony make fantastic athletic shoes and they have several pairs to choose from for under $60. NOW, on to my real point of this post.
You should never have to 'break in' your athletic shoes. If you wear your shoes once and you end up with blisters or they just aren't comfortable then that is a big message they are the wrong kind of shoe for your feet. There are all types of shoes for different types of feet. You may have a foot with no arch which means you need a shoe to support that. In the reverse you may have a foot with a high arch. They make shoes for that too. Not every shoe fits every foot. Yeah that pair of Nike shoes may look pretty but they may not be right for your foot.
To find out what kind of arch you have lay down a brown bag and wet the bottom of your foot. Step on the paper bag and then lift your foot. If you see an entire foot print on the bag then you have a foot with no arch. If you see a footprint with a partial middle, then you have a foot with a 'normal' arch. If there is no middle to your print then you have a high arch. Now you know, and now you can go buy a shoe that will fit your foot. A good shoe store will also have someone on staff who can measure your foot and tell you what type of foot you have and what type of shoe you need. Again, I will say, the shoe doesn't have to be expensive to be a good shoe. Don't let them try and up-sale you on an expensive shoe.
Now go get your shoes and get back to being fit!
Any other questions or comments please e-mail me at kwxercise@gmx.com or simply leave a comment below. Thanks for reading!
You should never have to 'break in' your athletic shoes. If you wear your shoes once and you end up with blisters or they just aren't comfortable then that is a big message they are the wrong kind of shoe for your feet. There are all types of shoes for different types of feet. You may have a foot with no arch which means you need a shoe to support that. In the reverse you may have a foot with a high arch. They make shoes for that too. Not every shoe fits every foot. Yeah that pair of Nike shoes may look pretty but they may not be right for your foot.
To find out what kind of arch you have lay down a brown bag and wet the bottom of your foot. Step on the paper bag and then lift your foot. If you see an entire foot print on the bag then you have a foot with no arch. If you see a footprint with a partial middle, then you have a foot with a 'normal' arch. If there is no middle to your print then you have a high arch. Now you know, and now you can go buy a shoe that will fit your foot. A good shoe store will also have someone on staff who can measure your foot and tell you what type of foot you have and what type of shoe you need. Again, I will say, the shoe doesn't have to be expensive to be a good shoe. Don't let them try and up-sale you on an expensive shoe.
Now go get your shoes and get back to being fit!
Any other questions or comments please e-mail me at kwxercise@gmx.com or simply leave a comment below. Thanks for reading!
Tuesday, June 7, 2011
Bowel habits, someone has to talk about it!
Alright let's talk about something that most people won't want to talk about but, seriously, SOMEONE has to talk about it. SO, why not let it be me? I have all kinds of conversations with my clients. As you have learned so far from reading this blog you know fitness is a very 360 degree concept. It involves much more than just working out or eating right. It takes both of them together in the right pattern for the right person for it to work. A conversation that comes up quite a bit (begrudgingly and in as low of a voice as possible might I add) is how much bathroom habits change after you start eating right and exercising. This is good! It's exactly what is supposed to happen!
I'm always shocked when I hear a client talk about how their normal habits in the bathroom are so shockingly minimal. If you aren't urinating at least twice a day it's a given you need more water. If that urine is yellow you still need more fluids throughout your day. It isn't necessary to drown yourself with water every time that you do drink fluids but just make it more of a habit to drink throughout the day. Always carry a bottle of water with you at work so it's always there and convenient. You'll find that you will drink out of it just because it's there. If you scroll through all my blog entries you will find I talk about water a lot but that is because it is so, so important.
Alright, the other bathroom habit, let's talk about it. I am floored when clients tell me they only excrete solid waste once every three days. THIS IS AWFUL! If you aren't getting rid of your solid waste at least once a day there is A LOT that needs to change. You first need to up your fiber intake which can easily be done with supplements or just eating the right whole grain foods. Second, of course, you need more fluids. This is especially true if passing solid waste is particularly difficult for you. Third, you need to start exercising regularly. This is an awesome cure for bad bowel habits. Trust me, once you start moving on a regular basis, everything inside of you will start moving as well. You know the old axiom right? Regular exercisers are just that, regular. Okay, maybe I just made that up but its true. If you have any serious questions about bad, or difficult bathroom habits your doctor is an awesome person to talk to. Any other questions you know you can always ask me. I talk about this kind of thing everyday.
Coming soon, I know I promised an article about core strength, that will come next so stay tuned!
I'm always shocked when I hear a client talk about how their normal habits in the bathroom are so shockingly minimal. If you aren't urinating at least twice a day it's a given you need more water. If that urine is yellow you still need more fluids throughout your day. It isn't necessary to drown yourself with water every time that you do drink fluids but just make it more of a habit to drink throughout the day. Always carry a bottle of water with you at work so it's always there and convenient. You'll find that you will drink out of it just because it's there. If you scroll through all my blog entries you will find I talk about water a lot but that is because it is so, so important.
Alright, the other bathroom habit, let's talk about it. I am floored when clients tell me they only excrete solid waste once every three days. THIS IS AWFUL! If you aren't getting rid of your solid waste at least once a day there is A LOT that needs to change. You first need to up your fiber intake which can easily be done with supplements or just eating the right whole grain foods. Second, of course, you need more fluids. This is especially true if passing solid waste is particularly difficult for you. Third, you need to start exercising regularly. This is an awesome cure for bad bowel habits. Trust me, once you start moving on a regular basis, everything inside of you will start moving as well. You know the old axiom right? Regular exercisers are just that, regular. Okay, maybe I just made that up but its true. If you have any serious questions about bad, or difficult bathroom habits your doctor is an awesome person to talk to. Any other questions you know you can always ask me. I talk about this kind of thing everyday.
Coming soon, I know I promised an article about core strength, that will come next so stay tuned!
Thursday, June 2, 2011
Getting off the scale, getting a new mindset.
Alright, I'm just going to come right out and say it. I want you to walk over to that awesome new fancy scale you just bought, pick it up, walk over to your trash can, and drop it in. Oh yes, I said it. And I mean it. If you are using your scale as the end all be all means of telling whether you are getting healthier by losing weight, end it now. That is one of the most unhealthy and unreliable methods there is to telling whether you are reaching your fitness goals. You have to get the number out of your mind. The number on the scale means absolutely nothing. I can tell you this, if you are dieting and exercising the way that you should be the number on that scale just may increase. Yes ma'am, yes sir, it just may increase if you are doing everything you are supposed to be doing when looking to make long term healthy changes in your life.
Think about this, if you go from a state of never exercising or exercising sporadicaly to exercising all the time you are going to gain muscle before anything else happens. Muscle is weight, good weight, but still weight. So when you step on the scale for the first time after starting your serious exercise regimen that number is more than likely going to be more than when you started. This is normal. Think of the scale as more of a starting point. Look at your number in the beginning and let that guide you towards your goal. Once you are into your workout routine for a few months, then check it again and see where you have gotten. That's all you should ever use it for.
For my clients I find that measuring inches of extremities and waist line is a more effective approach at measuring results. Your arms are going to change shape with new muscle, same as your legs and your waist will start to get smaller. These new muscles are going to help burn the fat that you want to lose. But you first have to gain the muscle. As I said before, new muscle equals new weight.
Don't let the scale tell you whether or not you're on the right track because no matter how 'smart' your scale is it still has no idea who you are and its just programmed to give a number, a number that really, truly means nothing. Fit and Healthy comes in all different shapes and sizes. So find the shape and size that best fits your body type and get off that scale!
Think about this, if you go from a state of never exercising or exercising sporadicaly to exercising all the time you are going to gain muscle before anything else happens. Muscle is weight, good weight, but still weight. So when you step on the scale for the first time after starting your serious exercise regimen that number is more than likely going to be more than when you started. This is normal. Think of the scale as more of a starting point. Look at your number in the beginning and let that guide you towards your goal. Once you are into your workout routine for a few months, then check it again and see where you have gotten. That's all you should ever use it for.
For my clients I find that measuring inches of extremities and waist line is a more effective approach at measuring results. Your arms are going to change shape with new muscle, same as your legs and your waist will start to get smaller. These new muscles are going to help burn the fat that you want to lose. But you first have to gain the muscle. As I said before, new muscle equals new weight.
Don't let the scale tell you whether or not you're on the right track because no matter how 'smart' your scale is it still has no idea who you are and its just programmed to give a number, a number that really, truly means nothing. Fit and Healthy comes in all different shapes and sizes. So find the shape and size that best fits your body type and get off that scale!
Wednesday, May 25, 2011
Eating right really is simple, just a few basic rules.
So I was sitting in the doctor's office recently to take care of my abnormally large tonsils when I found myself skimming through a magazine published by a very popular chain of gyms which I will not name here in this post but we all know the name. Well, I think we all do. ANYWAY, so I was skimming through when an article about healthy eating caught my eye. In this article I concluded that they really didn't know what they were talking about and I finished the article more confused than when I had started. So that got me wondering how many other people out there are either A) reading that article and feel like healthy eating is too hard so they said 'forget it' before even trying or B) really are clueless from the get go about what it is they should be putting in their mouths. Well here are some easy rules to follow when choosing right eating habits.
1. Do. Not. Starve. Yourself. EVER.
This one should be a no brainer, however, it is not. Women fall prey to this every single day. They have the weight they want to lose so they can fit into that perfect pair of jeans or dress for this perfect day so what do they do to get ready? They don't eat. This is stupid. Really stupid. Not only are you going to gain that weight back plus some but you have just officially made it harder for your body to lose any more weight for your future endeavors of getting a slimmer body. Starving yourself seriously screws up your metabolism. Not to mention a lot of other things. You leave yourself susceptible to all kinds of airborne viruses and germs. That's disgusting. You have to eat in order to lose weight. Yes, I will repeat it with full confidence. YOU HAVE TO EAT IN ORDER TO LOSE WEIGHT. Several small meals a day work great for training your metabolism.
2. Don't be scared of carbohydrates. Seriously.
Carbs are our friends in terms of our body's ability to effectively function throughout the day. Carbs are a ready source of fuel for our body to use in doing anything and everything that we do in a day. Especially working out. You need carbohydrates before and after your workout to get your body ready AND also to adequately recover from your workout. Recovery takes just as much effort from your body as the actual workout itself.
3. Don't skimp on your protein, regardless of your gender or goals for your body.
Proteins are the building blocks of EVERYTHING in your body. Every little cell in your body is built up of protein. All your DNA is protein. Bones are built of proteins. Muscles are built of proteins. On and on and on. As far as a carb to protein ratio it should be pretty close to this, 4:1. That's 4 carbs, 1 protein.
4. Fear not all fats.
Fats are actually needed by your body. Skipping out on all fats isn't necessarily a healthy choice in choosing your new way of eating. Every muscle you have and every organ you have is actually surrounded by a protective stretchy sac called fascia. That fascia is made up of fat. Look for omega-3s as healthy fats to add to your diet. You'll find these in fatty fish like tuna.
5. Stay hydrated.
Just because you aren't thirsty doesn't mean you don't need water. That thirst sensation is telling you that you REALLY need water because something is about to stop working effectively inside your body unless you get more. Drinking water regularly throughout your day is a really good way to keep you hydrated and everything inside of you working at its most efficient especially the organs that need fluid in order to filter out those toxins that are floating around inside of you like your liver. In terms of exercise you should be drinking well before your workout, all throughout your workout, and well after your workout. We are like plants in this sense, without water we can't live.
1. Do. Not. Starve. Yourself. EVER.
This one should be a no brainer, however, it is not. Women fall prey to this every single day. They have the weight they want to lose so they can fit into that perfect pair of jeans or dress for this perfect day so what do they do to get ready? They don't eat. This is stupid. Really stupid. Not only are you going to gain that weight back plus some but you have just officially made it harder for your body to lose any more weight for your future endeavors of getting a slimmer body. Starving yourself seriously screws up your metabolism. Not to mention a lot of other things. You leave yourself susceptible to all kinds of airborne viruses and germs. That's disgusting. You have to eat in order to lose weight. Yes, I will repeat it with full confidence. YOU HAVE TO EAT IN ORDER TO LOSE WEIGHT. Several small meals a day work great for training your metabolism.
2. Don't be scared of carbohydrates. Seriously.
Carbs are our friends in terms of our body's ability to effectively function throughout the day. Carbs are a ready source of fuel for our body to use in doing anything and everything that we do in a day. Especially working out. You need carbohydrates before and after your workout to get your body ready AND also to adequately recover from your workout. Recovery takes just as much effort from your body as the actual workout itself.
3. Don't skimp on your protein, regardless of your gender or goals for your body.
Proteins are the building blocks of EVERYTHING in your body. Every little cell in your body is built up of protein. All your DNA is protein. Bones are built of proteins. Muscles are built of proteins. On and on and on. As far as a carb to protein ratio it should be pretty close to this, 4:1. That's 4 carbs, 1 protein.
4. Fear not all fats.
Fats are actually needed by your body. Skipping out on all fats isn't necessarily a healthy choice in choosing your new way of eating. Every muscle you have and every organ you have is actually surrounded by a protective stretchy sac called fascia. That fascia is made up of fat. Look for omega-3s as healthy fats to add to your diet. You'll find these in fatty fish like tuna.
5. Stay hydrated.
Just because you aren't thirsty doesn't mean you don't need water. That thirst sensation is telling you that you REALLY need water because something is about to stop working effectively inside your body unless you get more. Drinking water regularly throughout your day is a really good way to keep you hydrated and everything inside of you working at its most efficient especially the organs that need fluid in order to filter out those toxins that are floating around inside of you like your liver. In terms of exercise you should be drinking well before your workout, all throughout your workout, and well after your workout. We are like plants in this sense, without water we can't live.
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