Why should you care about “optimal movement?”
Many people are both secretly and openly frustrated with the inability to see change in their bodies. Part of the reason that even the most devoted “gym rat” can plateau is that they are relying on the same old movement patters used since birth. Faulty muscle recruitment patterns can “skip” the muscles they really want to develop and instead; by using the path of least resistance, develop other muscles which may not be as important.
Performing challenging new exercises with good form is like skiing. When done by an expert, both new exercises and skiing can seem graceful and harmonious. When done by a beginner both are awkward and slow.
Learning to ski is one of the most humiliating activities an adult can take part in. After all, an adult has been walking for a long time. She knows where her feet are, how to move one foot in front of the other to get somewhere. But her old movement won’t do anymore, as soon as she straps skis on her feet it’s like learning to walk all over again. She stumbles to the chair lift, slipping and falling before even getting onto the mountain. She may get her skis crossed, slip and fall again and again before lumbering back to her feet and flopping right back down face first into the powder.
Even the best instructor seems at first to be of no help. The ease with which the instructor performs the actions she says are simple (but that the student secretly believes are impossible) is almost insulting. How can you remember everything the instructor says to remember? Bend your knees. Look downhill. Keep your weight on the downhill ski. Keep your back straight but nevertheless lean forward. The commentary seems endless – how can you think about all that and still ski!?!?
The point about skiing; of course, is that to be a great skier you cannot focus on each individual movement of every part of your body. The acts should blend naturally and gracefully as you simply make your way down the hill – avoiding other skiers and following a smooth line. You must learn to forget the separate acts in order to perform all of them, or any of them in unison! But in order to perform the separate acts in unison you must first learn them individually! Only when you take command of each individual movement are you ready to put them all together. This is exactly the case with mastering new exercise techniques. You need to isolate muscles first, give them time to develop and then begin to move your whole body in a more efficient and functionally sound manner.
When you are done with your lessons; and have become a proficient skier, the skill of skiing will have been attained. Your new skill; however, will be of little use unless you are in your ski boots. But you are always in your body! With the right exercise program you can become not only a better skier; but a better golfer, soccer player, or any other sport for that matter! You will have attained a balanced body and knowledge of how to use it. By so doing you will be less prone to injury, and seem to have more energy because you have become more efficient with every move of your body.
Sunday, November 9, 2008
Sunday, November 2, 2008
No Weights, No Time, No Problem
Can you meet your goals with no machines? Undoubtedly yes. You have the two most important machines with you at all times; your body and your mind. Whether you are on the road, at home, or on a county park walking trail you have all you need to get results.
When all you have to work with is a floor, a wall, and maybe 20 minutes to spare you are going to have to throw out all the bells and whistles. Forget about running a perfectly executed program, go back to basics.
Equipment free workouts:
Beginner:
Step Ups and pushups
1 minute left leg step (max reps)
1 minute right leg step (max reps)
1 minute wall Pushups (max reps)
1 minute rest
*Repeat 1 to 3 times; then follow some of the core exercises that are attached.
Experienced:
300 squats
200 situps
100 pushups
*Sound too tough? Set aside 20 minutes and try to get as many rounds of 30 squats, 20 situps, and 10 pushups as you can. After just 10 rounds your done, and you’ve burned some serious calories.
Bored with squats? Follow the following guidelines for activating your quads on a lunge.
Lunge Tips:
1) Find a wall.
2) Put your left big toe right against the wall and kneel down on your right knee.
3) Put your left knee against the wall, make and keep contact.
4) Check both legs to make sure that there is about a 90 degree angle.
5) Use your left leg only to press your body up and over your left foot. (repeat)
For more information on exercises you can do at home or on the road check out the attachment.
It’s hard to be motivated outside of the gym. So if you don’t feel like exercising then just tell yourself “I’ll start with a warm up… and if I’m warmed up and I still don’t feel like exercising then I don’t have to.”
When all you have to work with is a floor, a wall, and maybe 20 minutes to spare you are going to have to throw out all the bells and whistles. Forget about running a perfectly executed program, go back to basics.
Equipment free workouts:
Beginner:
Step Ups and pushups
1 minute left leg step (max reps)
1 minute right leg step (max reps)
1 minute wall Pushups (max reps)
1 minute rest
*Repeat 1 to 3 times; then follow some of the core exercises that are attached.
Experienced:
300 squats
200 situps
100 pushups
*Sound too tough? Set aside 20 minutes and try to get as many rounds of 30 squats, 20 situps, and 10 pushups as you can. After just 10 rounds your done, and you’ve burned some serious calories.
Bored with squats? Follow the following guidelines for activating your quads on a lunge.
Lunge Tips:
1) Find a wall.
2) Put your left big toe right against the wall and kneel down on your right knee.
3) Put your left knee against the wall, make and keep contact.
4) Check both legs to make sure that there is about a 90 degree angle.
5) Use your left leg only to press your body up and over your left foot. (repeat)
For more information on exercises you can do at home or on the road check out the attachment.
It’s hard to be motivated outside of the gym. So if you don’t feel like exercising then just tell yourself “I’ll start with a warm up… and if I’m warmed up and I still don’t feel like exercising then I don’t have to.”
Tuesday, October 28, 2008
Fitnss Hibernation
Winter is approaching, but that doesn’t mean that your desire to live a healthy lifestyle needs to go into hibernation.
If you’re looking to gain weight this winter, stop reading right now. Otherwise; it’s time to get prepared, because you're about to be tempted.
Your first challenge will come with the trick or treat temptations. Next; a holiday that revolves around eating. Then winter hits and, statistically speaking, clothing layers pile on while visits to the gym dwindle. By the time that the Christmas party season is in full swing you’ve been bombarded with more reasons than any other time of year to avoid your health. “Just put it off” you hear, “New Years is around the corner and your resolutions can start then.” The problem is that with this mindset, you could spend until tax day struggling to get back to where you are right now.
Have fun and enjoy the season. Take advantage of all the extra fun and networking opportunities that this time of year can bring. Just don’t forget that success is a choice you make. A choice you make continuously throughout each and every day.
Remember that your choices:
-In a day will shape how you feel.
-In a week will shape how committed you are to your goal.
-In a month will shape how close you get to that goal (or blow right past it!!!).
-In a year will shape your business associations, your personal convictions, and your relationship with your family.
-In a lifetime will shape the legacy you leave behind you… your longevity, your risk factor of stroke, osteoporosis, heart attack, and cancer; and of course your impact on future generations.
Oh, and by the way… let your New Year’s resolutions fantasies go, everyone knows that they're more likely to fail than to succeed. If you are to resolve to anything then resolve now to start the New Year in better shape than last year.
If you’re looking to gain weight this winter, stop reading right now. Otherwise; it’s time to get prepared, because you're about to be tempted.
Your first challenge will come with the trick or treat temptations. Next; a holiday that revolves around eating. Then winter hits and, statistically speaking, clothing layers pile on while visits to the gym dwindle. By the time that the Christmas party season is in full swing you’ve been bombarded with more reasons than any other time of year to avoid your health. “Just put it off” you hear, “New Years is around the corner and your resolutions can start then.” The problem is that with this mindset, you could spend until tax day struggling to get back to where you are right now.
Have fun and enjoy the season. Take advantage of all the extra fun and networking opportunities that this time of year can bring. Just don’t forget that success is a choice you make. A choice you make continuously throughout each and every day.
Remember that your choices:
-In a day will shape how you feel.
-In a week will shape how committed you are to your goal.
-In a month will shape how close you get to that goal (or blow right past it!!!).
-In a year will shape your business associations, your personal convictions, and your relationship with your family.
-In a lifetime will shape the legacy you leave behind you… your longevity, your risk factor of stroke, osteoporosis, heart attack, and cancer; and of course your impact on future generations.
Oh, and by the way… let your New Year’s resolutions fantasies go, everyone knows that they're more likely to fail than to succeed. If you are to resolve to anything then resolve now to start the New Year in better shape than last year.
Sunday, October 19, 2008
The Good, The Bad, and the Ugly
Do what you’ve always done and get what you’ve always got.
If you’re not trying anything new within your fitness program, don’t expect any positive changes.
Your body’s goal is to develop so well that it can stop changing itself to meet the demands you place on it. Your goal is to keep placing new stresses on your body so that it continues to change favorably towards your fitness goal.
To understand your body’s ability to adapt towards reaching your goals you need to understand how your body reacts to stress (general adaptation syndrome).
Three bodily responses to internal (muscular) tension/stress:
Alarm reaction (a necessary stimulus to change)
-Demands are imposed on your body which it is inefficient at dealing with. (This is when you “push” yourself and experience extreme soreness)
Resistance Development (GOOD)
-Your body is “alarmed”, given proper rest and nutrition, and as a result increases its functional ability to deal with the imposed stressors.
Plateau (BAD)
-Your body’s resistance level rises to meet the needs of your program. Your body has achieved its goal. Whether or not you have reached yours, this is where your body stops moving forward.
Exhaustion (UGLY)
-Prolonged time in a given program or intolerable stresses upon the body create stress overload. Stress overload can result in strains, joint pain, fractures, and emotional fatigue.
It will be necessary not only to vary your fitness program periodically (3-6 weeks) but also to choose certain workout sessions to push yourself beyond your limits. The goal of the fitness enthusiast; and the chief aim of the fitness professional, is to facilitate superior results by building resistance development through challenging demands without reaching traumatic exhaustion.
In short; keep changing it up, know when to push and when to pull back, and don’t be afraid to try something new. A good car needs a gas pedal and a brake. Knowing when to use both will get you where you need to go safely and reliably.
If you’re not trying anything new within your fitness program, don’t expect any positive changes.
Your body’s goal is to develop so well that it can stop changing itself to meet the demands you place on it. Your goal is to keep placing new stresses on your body so that it continues to change favorably towards your fitness goal.
To understand your body’s ability to adapt towards reaching your goals you need to understand how your body reacts to stress (general adaptation syndrome).
Three bodily responses to internal (muscular) tension/stress:
Alarm reaction (a necessary stimulus to change)
-Demands are imposed on your body which it is inefficient at dealing with. (This is when you “push” yourself and experience extreme soreness)
Resistance Development (GOOD)
-Your body is “alarmed”, given proper rest and nutrition, and as a result increases its functional ability to deal with the imposed stressors.
Plateau (BAD)
-Your body’s resistance level rises to meet the needs of your program. Your body has achieved its goal. Whether or not you have reached yours, this is where your body stops moving forward.
Exhaustion (UGLY)
-Prolonged time in a given program or intolerable stresses upon the body create stress overload. Stress overload can result in strains, joint pain, fractures, and emotional fatigue.
It will be necessary not only to vary your fitness program periodically (3-6 weeks) but also to choose certain workout sessions to push yourself beyond your limits. The goal of the fitness enthusiast; and the chief aim of the fitness professional, is to facilitate superior results by building resistance development through challenging demands without reaching traumatic exhaustion.
In short; keep changing it up, know when to push and when to pull back, and don’t be afraid to try something new. A good car needs a gas pedal and a brake. Knowing when to use both will get you where you need to go safely and reliably.
Your Fitness Stimulous Package
Your Fitness Stimulus Package
Have you ever noticed that some people just seem more alive than others? People who exercise their brains and their bodies are more alert, attentive, and eager to serve. These are the “high energy” folks whose personal magnetism makes them leaders in their respective businesses and helps their ideas to be received in a more positive manner.
The man who places his work above his health cuts the roots out from under himself. He sacrifices the best years of his life and thousands of dollars in health expenses. He robs himself of an active, energetic and effective lifestyle. He robs his employer and his family as well.
Your fitness, or lack of fitness, could be a critical ingredient in your personal success, or lack of success.
An Incomplete List of the Costs of Poor Health:
* Blue Cross Blue Shield of Massachusetts found that with every 1 percent increase in body mass index, an individual's annual health care costs goes up $120. Source: Boston Globe, March 22, 2006
* "Of the $5000 per employee the average employer spent on health care in 2001, more than 95% was spent on diagnosis and treatment, with maybe 2-3% being invested in early detection (screenings) and no more than 1-2% in prevention (prevention - like your trainer talks about). This reactive approach persists despite evidence that up to 50% of health care expenditures are life-style related and therefore potentially preventable." Source: David Anderson, PhD reporting in Wellness Councils of America's Absolute Advantage 2003
* Each smoker costs an employer an additional $3,856 a year in health-care costs and lost productivity. Source: Billings Gazette December 10, 2005
* Nationwide smoking attributable productivity losses from 1997-2001 cost $92 billion. Source: Centers for Disease Control, June 2005
* The National Safety Council stated that in 1996, backaches alone cost industry more than $1.2 billion in production and services and $275 million in worker's compensation. Source: The American Council on Exercise, ACE Fitness Matters, January/February 2006
Don’t let excuses come in the way of your health. Not during these tough economic times. It’s not the case that you cannot afford to spend the time on fitness. In fact; the statistics show that when it comes to maintaining good health, you can’t afford not to invest the time.
Let the change start with you. Start with something as small as a renewed commitment to your own fitness and the health of your family. It’s good for your body, your mind, your work, and your country.
Sound Fitness and Nutrition Can Decrease:
Sound Fitness and Nutrition Can Increase:
*Daily fatigue
*Depression
*Coronary artery desease
*Hypertension
*Noninsulin dependant diabetes millitus
*Cancer
*osteoperosis
*obesity
*Work, recreational and sports performance
*Insulin sensitivity
*Glucose (blood sugar) tolerance
*Immunity to desease (sick days)
*Sense of well being
Have you ever noticed that some people just seem more alive than others? People who exercise their brains and their bodies are more alert, attentive, and eager to serve. These are the “high energy” folks whose personal magnetism makes them leaders in their respective businesses and helps their ideas to be received in a more positive manner.
The man who places his work above his health cuts the roots out from under himself. He sacrifices the best years of his life and thousands of dollars in health expenses. He robs himself of an active, energetic and effective lifestyle. He robs his employer and his family as well.
Your fitness, or lack of fitness, could be a critical ingredient in your personal success, or lack of success.
An Incomplete List of the Costs of Poor Health:
* Blue Cross Blue Shield of Massachusetts found that with every 1 percent increase in body mass index, an individual's annual health care costs goes up $120. Source: Boston Globe, March 22, 2006
* "Of the $5000 per employee the average employer spent on health care in 2001, more than 95% was spent on diagnosis and treatment, with maybe 2-3% being invested in early detection (screenings) and no more than 1-2% in prevention (prevention - like your trainer talks about). This reactive approach persists despite evidence that up to 50% of health care expenditures are life-style related and therefore potentially preventable." Source: David Anderson, PhD reporting in Wellness Councils of America's Absolute Advantage 2003
* Each smoker costs an employer an additional $3,856 a year in health-care costs and lost productivity. Source: Billings Gazette December 10, 2005
* Nationwide smoking attributable productivity losses from 1997-2001 cost $92 billion. Source: Centers for Disease Control, June 2005
* The National Safety Council stated that in 1996, backaches alone cost industry more than $1.2 billion in production and services and $275 million in worker's compensation. Source: The American Council on Exercise, ACE Fitness Matters, January/February 2006
Don’t let excuses come in the way of your health. Not during these tough economic times. It’s not the case that you cannot afford to spend the time on fitness. In fact; the statistics show that when it comes to maintaining good health, you can’t afford not to invest the time.
Let the change start with you. Start with something as small as a renewed commitment to your own fitness and the health of your family. It’s good for your body, your mind, your work, and your country.
Sound Fitness and Nutrition Can Decrease:
Sound Fitness and Nutrition Can Increase:
*Daily fatigue
*Depression
*Coronary artery desease
*Hypertension
*Noninsulin dependant diabetes millitus
*Cancer
*osteoperosis
*obesity
*Work, recreational and sports performance
*Insulin sensitivity
*Glucose (blood sugar) tolerance
*Immunity to desease (sick days)
*Sense of well being
Your FITTE Factor
Your FITTE Factor… five things to keep in mind regarding your cardio routine:
Follow “to get fit” if you are on your way to building exercise habits and follow “to blast off” if you have been at it for a while and are in good to excellent shape!
Frequency
-To get fit: you need to get moving every day. Good news is that it can be done in small periods of time. A walk around the block, using the stairs or walking the dog can count.
-To blast off: Exercise on a prescribed routine 3-5 days per week. Be committed.
Intensity
-To get fit: stick to moderate intensities, don’t overdo it… just build habits.
-To blast off: if you’re already in good shape then its ok to turn up the volume; just don’t blow out the speakers! You should vary your intensity level from high to low so as to always keep your body guessing and adapting accordingly.
Time
-To get fit: 30 minutes per day, five days a week. The key is to break it up into small manageable pieces. (Six – five minute bouts, three – ten minute bouts, or two – fifteen minute bouts recommended)
-To blast off: 20-60 minutes per session. Think you need more time? Instead of dragging your routine out; try doing more with less. Increase what you do and decrease the amount of time it takes to do it.
Type
-To get fit: Everything counts; park far away in a parking lot, take the stairs, mow the lawn with a push mower, rakes the leaves by hand, Garden, go dancing and have fun!
-To blast off: Use the stairmaster, treadmill, try weight training circuits, take advantage of aerobic classes, and push yourself strategically.
Enjoyment
You have got to LOVE it. Your program must be enjoyable. If you love to hike, make the time. If you love to sail, do it! What do you enjoy that is active? How can you take advantage of opportunities to make what you DO enjoy more of an activity? What new activity can you learn to have fun, be active and become more fit in the process?
Follow “to get fit” if you are on your way to building exercise habits and follow “to blast off” if you have been at it for a while and are in good to excellent shape!
Frequency
-To get fit: you need to get moving every day. Good news is that it can be done in small periods of time. A walk around the block, using the stairs or walking the dog can count.
-To blast off: Exercise on a prescribed routine 3-5 days per week. Be committed.
Intensity
-To get fit: stick to moderate intensities, don’t overdo it… just build habits.
-To blast off: if you’re already in good shape then its ok to turn up the volume; just don’t blow out the speakers! You should vary your intensity level from high to low so as to always keep your body guessing and adapting accordingly.
Time
-To get fit: 30 minutes per day, five days a week. The key is to break it up into small manageable pieces. (Six – five minute bouts, three – ten minute bouts, or two – fifteen minute bouts recommended)
-To blast off: 20-60 minutes per session. Think you need more time? Instead of dragging your routine out; try doing more with less. Increase what you do and decrease the amount of time it takes to do it.
Type
-To get fit: Everything counts; park far away in a parking lot, take the stairs, mow the lawn with a push mower, rakes the leaves by hand, Garden, go dancing and have fun!
-To blast off: Use the stairmaster, treadmill, try weight training circuits, take advantage of aerobic classes, and push yourself strategically.
Enjoyment
You have got to LOVE it. Your program must be enjoyable. If you love to hike, make the time. If you love to sail, do it! What do you enjoy that is active? How can you take advantage of opportunities to make what you DO enjoy more of an activity? What new activity can you learn to have fun, be active and become more fit in the process?
Get BACK Into the Game
Have you ever said 'My back hurts... I must be getting old?' Read on and face the facts.
When it comes to your back, it’s use it or lose it. In 1997, a study was conducted that identified low back pain occurrence in lower and middle income countries around the world. The study was originally intended to prove that people underdeveloped countries would experience more occurrences of lower back pain (due to an increased amount of physical labor). The study showed just the opposite! According to this study, low back pain was much more predominant in people who worked in sedentary positions in enclosed areas such as cars or offices. Contrary to popular belief; it was those who did NOT put back into their work who were most at risk of back injury.
Low back pain affects more than 80% of adults in the United States. You are most at risk if you work in an office or in a seated position. Research has shown that people who spend more than half of their day sitting in a car have a 300 percent increased chance of disc herniation. Studies suggest that degenerative conditions are related to lack of use, and are not necessarily the result of advanced age.
It is the opinion of this newsletter that regular exercise and flexibility will extremely reduce your risk of low back pain. If you have been exposed to an injury, consult your physician. If you are in the “pre-injury” stage (remember that 80% of adults will get injured) then the following lists and attachments can be just what you need.
First Step to Prevention:
*Flexibility and Self Myo-fascial Release (foam Rolling) of the lower extremities.
*Stretch and roll your IT band, Glutes, Quads, Calves, and Hamstrings.
*Download Flexibility Menu
Second Step to Prevention:
*Strengthen the muscles in your back by staying active. (playing sports, walking around the block at lunch, walking your dog, golf, tennis, swimming, or anything that moves your body)
*Get on a regular, scheduled strength training routine.
*Download the core exercises associated with this email.
Third Step to Prevention:
* Be pro-active about identifying a game plan regarding your back and your health. Consult a professional to asses your unique body structure so as to come up with a plan that best fits your situation.
When it comes to your back, it’s use it or lose it. In 1997, a study was conducted that identified low back pain occurrence in lower and middle income countries around the world. The study was originally intended to prove that people underdeveloped countries would experience more occurrences of lower back pain (due to an increased amount of physical labor). The study showed just the opposite! According to this study, low back pain was much more predominant in people who worked in sedentary positions in enclosed areas such as cars or offices. Contrary to popular belief; it was those who did NOT put back into their work who were most at risk of back injury.
Low back pain affects more than 80% of adults in the United States. You are most at risk if you work in an office or in a seated position. Research has shown that people who spend more than half of their day sitting in a car have a 300 percent increased chance of disc herniation. Studies suggest that degenerative conditions are related to lack of use, and are not necessarily the result of advanced age.
It is the opinion of this newsletter that regular exercise and flexibility will extremely reduce your risk of low back pain. If you have been exposed to an injury, consult your physician. If you are in the “pre-injury” stage (remember that 80% of adults will get injured) then the following lists and attachments can be just what you need.
First Step to Prevention:
*Flexibility and Self Myo-fascial Release (foam Rolling) of the lower extremities.
*Stretch and roll your IT band, Glutes, Quads, Calves, and Hamstrings.
*Download Flexibility Menu
Second Step to Prevention:
*Strengthen the muscles in your back by staying active. (playing sports, walking around the block at lunch, walking your dog, golf, tennis, swimming, or anything that moves your body)
*Get on a regular, scheduled strength training routine.
*Download the core exercises associated with this email.
Third Step to Prevention:
* Be pro-active about identifying a game plan regarding your back and your health. Consult a professional to asses your unique body structure so as to come up with a plan that best fits your situation.
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