Archive for September, 2012

It Takes Time

Posted: September 30, 2012 in Articles, Tip of the Week

There are so many cliché sayings in the health and fitness industry that often times the point of the saying is overlooked. The meanings behind sayings such as “we are what we eat” or  “an apple a day keeps the doctor away,” have a great deal of truth behind them and can positively impact one’s health if the premise behind the saying is implemented into an individual’s daily life.  However, many people become desensitized to these sayings, do not care, or just do not believe it to be true because they have heard the saying so many times, thus missing the point.

It takes time to change and the results we want to see cannot take place until the behaviors themselves have changed.  Rome was not built in a day and thus cannot be destroyed in a day.  Think about an individual who has become a couch potato.  They did not become a couch potato overnight.  The behaviors leading to their sedentary lifestyle did not change instantaneously nor did they become so out of shape in a matter of days that they can no longer go run three miles like they used to.  This situation took a great deal of time to form, and will take at least an equal amount of time to change.  Those who are overweight and trying to lose weight did not gain the weight in a weeks’ time (even though it might seem that way) and thus cannot expect to lose the weight more rapidly than it was put on.

I give so much praise and I am happy to see so many people trying to change their health and the behaviors that attribute to our health problems.  Unfortunately, trying is often times all we ever accomplish.  Many of us do not reach our health goals because we lack the patience to wait long enough reap the benefits of our efforts.  So many times because we do not see results right away we get discouraged and give up.  However, the best advice I can give to those of you trying to make some health changes is to not get discouraged and not give up because change takes time!

The Reverse Side Plank

Posted: September 30, 2012 in Exercises, Thought of the Day, Video

Here is this week’s exercise of the week using a yoga mat, bosu ball, and a pillow, which I refer to as a towel in the video…..also a few times I refer to abs, and by abs in most cases, I mean your whole abdominal section….the transverse abdominus, rectus abdominus, obliques, quadratus lumborum…etc.

The reverse side plank is a great alternate to the regular side plank for those of you with shoulder stability and shoulder pain issues.  So try it out.  Here is the link to the video and the second link to Power Systems website to buy bosu balls.

http://www.youtube.com/watch?v=05SckCQ1-Hk&feature=youtu.be

http://www.power-systems.com/?affId=141044
and search for bosu balance trainer

 

We have a great question this week dealing with increasing one’s running pace.  Thank you so much for the question.  Also, this person gave a great suggestion for the site….If you have any suggestions please let me know!….So here we go!

What’s the best way to increase my running pace? Try as I might I just can’t seem to get faster!
Also, I’d suggest you add a Submit a Question category so that people can easily see where to ask a Q of the week!!—Anonymous

Anonymous,

There are various ways to increase one’s running pace depending on the type of run the person is training for.  Also, there are numerous factors that are involved in performance, such as motivation, hydration, diet and the amount of training an individual is doing.  However, my basic answer to this problem would be to make sure to do some interval training once or twice a week if you are not already.  Simply just trying to run a faster pace every day can help, but you need something more structured and direct to push your lactic threshold a little higher so you can maintain a faster pace during your run.

Now, the big question is what kind of intervals….this is where understanding what kind of run your training for would be very beneficial.  I have a feeling you are not refering to a sprint but a run that is a 5k or bigger.  Also, I would assume we are not refering to an ultra marathon (more than 26.2 miles).  So our range is 3.1 miles to 26.2 miles.

One of the first things I would add into your program is at least one day of short, high intensity sprints.  These sprints should be an all out effort for one minute with one minute of rest in between or a 1:1 ratio.  This rest is not considered sit down and suck water, but would be a recovery walk.  I would do 8-10 sets of these.  High intensity intervals are good for all types of training, including runs whether they are 3.1 miles or 26.2 miles.  The lower mileage your event is, the more often I would suggest doing these.  These types of intervals are really going to enable your body’s ability to buffer hydrogen that accumulates during exercise which is one major factor of fatigue and what causes us to hit the wall.

You can also do what I refer to as pacing intervals.  These intervals are longer and are less intense.  For example, you may go out for a 5 mile run.  You may run 2 minutes at a pace slightly lower than your normal pace and then 2 minutes just over your normal pace.  Some people go by miles.  They might do one mile at their normal pace another mile at an elevated pace an alternate these paces for 10 miles.

I know this is kind of a vauge answer.  However, based on your goals and your body you could use a variety of different interval runs to increase your pace.  Honestly, I would just play with it a bit and see what works best for you.  Everyone’s body chemistry is slightly different so everyone will react slighly different.  None the less, I would definately add in short, high intenstiy sprints one day a week and try to get another day of some sort of longer, less intense interval runs in.

Going a Bit Off Topic

Posted: September 27, 2012 in Articles, Thought of the Day

Hey folks, I know this is a little off topic but I try to help my friends when I can…..My friend Megan Lewicki is trying out for a roll in a movie that will be on par with movies like twilight and the hunger games and she needs your help.  So please like her facebook page!

https://www.facebook.com/#!/castmegan

Question of the Week

Posted: September 23, 2012 in Articles, Question of the Week

What are your questions this week?  It is fall and it is a great time to start a new exercise plan, or do some outdoor activities…..

Speaking of fall the low should be around 39 degrees tonight here in Highlands, NC…Frost advisory in effect!

Thanks to my buddy Doc at athletes performance for pointing something out about my video…not only did I not demonstrate lifting correctly, but I did not discuss a proper lift…So here you go:

In your exercise of the week “Ball Sprints” You emphasize lifting the ball properly from the ground. Can you discuss in greater detail, Things to consider or steps to safely lift and carry heavy objects both in and out of the gym?

Yes, I should have gone into this in more detail. I am still getting comfortable in front of the camera so I tend to forget things. Thank you for pointing that out Doc. By lifting properly, whether it’s a refrigerator, a toddler or a Dynamax ball, lifting objects off the ground properly involves flexing at the hips with an upright spine. It is also important to keep your feet flat and push through your whole foot as you lift. Something else to consider when lifting things off the ground or anywhere else for that matter is to keep the object over your center of gravity. The further away from your center of gravity a weight is; the more stress it puts on the joints of the body.

Who is the scariest person in your gym?  Is it the sweaty muscle bound man sticking out his chest who grunts when he lifts heavy weights?  Is the person running 100 mph on the treadmill gasping for breath spewing sweat onto the people beside them?  Are you are intimidated by the lean individual who does pushups and pull-ups till the cows come home?  Maybe, you are scared of that woman who doesn’t sweat at all and has the perfect shape?

As a personal trainer, the scariest person in the gym to me is the person who comes into the gym thinking they know everything about fitness!  This person may ask a fitness expert a question, but not let them answer before running off to the bench press.  This person may defy or pretend to listen to the advice of an expert.  This person walks into the gym thinking they are a personal trainer because they read an article in a magazine that had a workout in it that helped them “get ripped.”

I am also very scared of the former second string running back from “all star high school” that still does the exercises his coach showed him twenty years ago.  This individual, who often has some kind of nagging injury, continues to do sport specific exercises that are outdated and were intended to make them a better athlete in a sport they have not played in two decades.

Another frightening gym member is the one who comes into the gym with unrealistic goals.  Often times you see this person looking in the mirror or mimicking exercises that are being done by the fittest person in the gym.  They want to get fit quickly and they want to look like an athlete or supermodel.  This person has no clue that their genetic make up, body type, injury history, dedication or time constraints limits their abilities to look like a certain celebrity or athlete.

I am afraid of these individuals because these are the people who will get hurt, get sick and not be fit five years from now.  I am afraid because these people are not careful in the gym, do not ask for and listen to expert advice and do not thoroughly research safe workouts that meet their individual and realistic goals. If you are working on a new year’s (yes I know it is September….) resolution and you are new to the gym, do not be intimidated by those people described in the opening paragraph.  You should be afraid of becoming one of the people I am afraid of.  None of us should be scared of other gym members.  Everyone has the right to be fit and should feel comfortable working on their own PERSONAL health goals.  It is perfectly OK if you are beginning a workout and you don’t know everything or anything about fitness.  However if you are unsure of something or everything take a vested interest in your health; do some research, set some goals and ask for some expert advice!

Hey folks!  Here is this weeks exercise of the week.  This week we are doing the Washer/Washing Machine…what you call it depends on where you are from….here in the Appalachians we call it a washer machine.  In order to do the washer machine, you need to use a medicine ball, and we are using our toy of the month, the Dynamax ball.  So have fun, be safe and let this exercise help you get fit!  Below are the links for the video and a link to buy the Dynamax ball if you do not have one!

P.s.  Thanks to Kelly for videoing!

Here is the exercise http://www.youtube.com/watch?v=yxXm1eC6r4c&feature=youtu.be

Buy the Ball  https://www.power-systems.com/p-3472-dynamax-medicine-balls.aspx?affId=141044

Thought O’ the Week

Posted: September 22, 2012 in Articles, Thought of the Day

The early bird gets the worm….However, the early worm gets eaten.

Ok….

A few things before we get started….The video is upside down.  The original video was not like this and for some reason youtube thought it would look better upside down.  Since it took 2 hours to upload to youtube I am leaving it as is, I appologize.  You will be able to see the exercise just fine, especially if you turn your computer side ways ;).

Also, in this exercise I describe picking up the ball in a squat manner….which is what you should do…However, after looking at the video on the first few peformances of picking up the Dynamax ball, I did not follow my own advice.  SHAME ON ME!  Since the video took so long to upload…I am leaving it as is!  Do as I say, not as I do…right?

Anyhow, I hope you like this exercise.  I use this a lot with my basketball players as a way to diversify our cardiovascular exercises and it is a great way to work intervals in.  You can do this for a minute, and take 30 seconds rest.  Also, depending on the length of your sprint, with the thrid leg you get a bit of a rest compared to the other two legs of the spring which have you sprinting with a heavy ball.

Here is the video
http://www.youtube.com/watch?v=LTP0i9b6ZoI&feature=youtu.be

And if you want to buy a Dynamax Ball
https://www.power-systems.com/p-3472-dynamax-medicine-balls.aspx?affId=141044

Also, Thanks to my buddy Doc at athletes performance for pointing something out about my video…not only did I not demonstrate lifting correctly, but I did not discuss a proper lift…So here you go:

In your exercise of the week “Ball Sprints” You emphasize lifting the ball properly from the ground. Can you discuss in greater detail, Things to consider or steps to safely lift and carry heavy objects both in and out of the gym?

Yes, I should have gone into this in more detail. I am still getting comfortable in front of the camera so I tend to forget things. Thank you for pointing that out Doc. By lifting properly, whether it’s a refrigerator, a baby or a Dynamax ball, lifting objects off the ground properly involves flexing at the hips with an upright spine. It is also important to keep your feet flat and push through your whole foot as you lift. Something else to consider when lifting things off the ground or anywhere else for that matter is to keep the object over your center of gravity. The further away from your center of gravity a weight is; the more stress it puts on the joints of the body.