Archive for October, 2012

As you know, stretching is sooooo important.  So here are a few strength band stretches you can do for those trouble areas people run into that often times need a little extra stretching….click the link below

http://www.youtube.com/watch?v=6hpdivU8iYE&feature=youtu.be

buy these strength bands here…. http://www.power-systems.com/?affId=141044

Thought of the Week

Posted: October 20, 2012 in Golf

Abraham Lincoln once said, “If I had eight hours to chop down a tree, I would spend two hours sharpening my axe.”

Ooooohh, Thats Yoga

Posted: October 20, 2012 in Articles, Golf, Tip of the Week

As a personal trainer for a diverse group of people, I use many different modes of training to meet the various needs of my clients.  I also try to diversify exercises to decrease boredom for my client in hopes of increasing exercise adherence.  Often times we will be doing a balance, stretching or strength training activity in which my client will exclaim, “oooooh, that’s Yoga.”  Another comment I get on a regular basis is, “ooooh, that’s Pilates.”  My usual response is, “No. This is movement of the human body!”

In most cases my client is correct that the movement is found in Yoga or Pilates.  As a trainer I am happy to see that my clients can identify with exercises from other modes of training outside of the gym, because it means they have been to at least one group exercise class, most likely more.  However, as a movement specialist, it bothers me to see that my client only sees the movement, balance pose or stretch as being part of a designated form of exercise such as Yoga or Pilates.  After all, it is not that Yoga or Pilates invented the movement, truthfully our body created the movement.  I feel it is much more valuable for the client to see the importance of the exercise as something they use in their every day living or in a sports related skill.

Don’t get me wrong, I am not discrediting Yoga or Pilates; they are wonderful ways to exercise.  Most trainers use exercises and poses from the realms of Yoga and Pilates on a regular basis.  These types of training certainly enhance a personal trainer’s repertoire as they are a great way to supplement a well rounded training session for our clients and are very helpful when you are trying to specifically target a certain aspect of a workout.  My concern is that the client does not realize the benefit the “Yoga” or “Pilates” exercise carries for their body, which should with observed with any exercise.

Also, I am concerned that the client may be using these modes of training exclusively.  This should be avoided just as a person should avoid using running or lifting weights as their only form of exercise.  No one form of exercise should be expected to provide sufficient training for all five fitness components (cardiovascular, body composition, muscular strength, muscular endurance, flexibility).  This doesn’t mean a person should be afraid to take a Yoga class once or twice a week.  However, if Yoga or Pilates is the only exercise a person is doing, perhaps they should think about adding some other methods of training to their weekly exercise routine.

Thought of the Day

Posted: October 16, 2012 in Thought of the Day

“Exercise doesn’t work, unless you do!”-me

Carlos,

Thanks for the great question and thank you from viewing from CHINA! Obviously you have done your homework.  I am very familiar with the Atkins Diet, the South Beach Diet but I am unfamiliar with the Blue Print Book you mentioned.

Overall, I think you have thought this through pretty well and you have a good understanding of carbohydrates and the difference between carbs and sugar.  I will answer this question as best as I can, however, I am not a nutritionist and therefore I do not want to say too much as that would be practicing out of my realm of study.

None the less, this is what you need to know about carbohydrates.  Other than water, carbs may be the most important nutrient for human function.  Neurological function is almost completely dependent on carbohydrate as a fuel source.  Fat cannot begin the process of beta oxidation (fat metabolism) without the metabolic break down of carbohydrate.  Also, high intensity exercise is very much dependent on carbohydrate.  So, diets that vastly cut carbohydrate are not only unhealthy, but are very dangerous.  Therefore, you need to make sure you are getting enough carbohydrate whether you are active or not, and the more active you are, the more important this is.  Exercise science, and the dietary research I have read over the past 10 years has not changed too much despite the popularity of low carb diets over this time and this research recommends that 50-60% of your caloric intake comes from carbohydrate.

Now the big question is, where do you get your carbohydrates?  As you mention, many Asian cultures have lots of rice and lots of noodles in their diets.  Much of their diet is high carb and they are often times not obese, and generally healthy.  I am not exactly sure as to why this works for them.  However, I would take a look at their serving size, daily caloric intake totals, their diet outside of carbohydrate and their activity levels.  I would bet the people are more active, eat smaller portions, eat less calories each day and probably do not drink as much soda, eat as much junk food etc.  And by junk, I mean chips, candy bars, and SODA (or here in the south…schweet teeeeaaa…).  Also, look at how many vegetables are in their diet.  I feel this may be the key…vegetables.

Vegetables are where you should get your carbohydrates over noodles and rice.  Personally, I am trying to cut gluten out of my diet, so noodles and rice are generally not in a gluten free diet (minus a few exceptions).  However, I do not feel they are “bad” for you from time to time.  None the less, most of your carbohydrate should come from vegetables and some fruit.  Vegetables have lower levels of sugar generally, more fiber and more vitamins and minerals.  Fruit has more vitamins and minerals, however, they do have high sugar content.  So, if you are trying to cut out sugar (the worlds current health scapegoat), fruit would not be a great choice, although again, a serving or two of fruit a day will not kill you…Plus it’s better than eating ice cream!

So, to answer your question, your diet should be 50-60 % carbohydrate, much of this coming from vegetables.  The more you exercise the more you need to eat period, I would not change the percentage of carbohydrate (unless you are doing triathlons or marathons etc.) since you also need more fat and protein the more you exercise.  I hope this answers your question!

Strength Band Squats

Posted: October 12, 2012 in Golf, Video

Hey guys here is the exercise fo the week, strength band squats…

http://www.youtube.com/watch?v=2XPxt38oqGI&feature=youtu.be

 

buy these strength bands here…. http://www.power-systems.com/?affId=141044

Playing Through Pain

Posted: October 12, 2012 in Articles, Golf, Tip of the Week

No pain, no gain, right? Wrong! The saying “no pain, no gain” in regards to athletic performance and exercise is about as obsolete as the practice of withholding water from athletes during athletic events. The truth is that no pain means you are using your body in optimal movement patterns to accomplish your movement tasks, allowing you to stay injury free. This lets you participate in your physical activities on a more regular basis, giving you more practice, making you a more skilled and more fit person for whatever physical activity it is in which you are a participant. Therefore, no pain equals all the gain!

The problem is that most people are not free of pain. In fact 80% of golfers play in pain, and in my opinion most of the other 20% are not being truthful. I bet of those 20% many of them have some sort of muscle tightness, joint restriction or other pain that they are so used to playing with that they do not view it as pain. However, whether or not someone is aware of their aches and pains, their performance is still impeded. Pain, joint restriction and muscle tightness all cause your body to compensate during movement. Furthermore, these discomforts also are responsible for causing a huge mental distraction during an athletic competition. This can result in a less than desirable performance.

The good news is that you do not have to play in pain. In most cases there are things an athlete at any age can do about the pain they are having. Often times, joint pain is caused by a muscular imbalance, which can be improved through either stretching a muscle group, strengthening a muscle group or a combination of both. It is not uncommon for people to move more comfortably after doing a few simple exercises targeted to improve their posture. Exercise is even recommended to those who suffer from arthritis as a way to reduce pain and increase joint function.

So, what should you do about your pain? My advice would be to begin an exercise program. If you are already on an exercise program, perhaps that program needs an adjustment. Of course, you should only do this after consulting your physician about the status of your ache, pain or injury. However, if you are cleared for physical activity there are a variety of things that trainers, as well as massage therapists, can do to help you move with less pain. If you are a golfer, as a Titleist Performance Institute golf fitness instructor, I am happy to help you with any golf fitness need. In fact, the whole premise of the Titleist Performance Institute is to keep golfers playing pain free, so that golfers can play more often.

Check out this week’s exercsie of the week….
A safe way to add resistance to your pushup.  Just so you know, I say uhhhh and ummm a lot in this video…maybe I need to stop filming my video’s on Sunday afternoon….

http://www.youtube.com/watch?v=B8eRmo1VAU8&feature=youtu.be

 

buy these strength bands here…. http://www.power-systems.com/?affId=141044

Here is the October fitness toy of the month.  These bands are not your average resistance band.  Over the next month I will show you ways to stretch, strengthen and make your body more powerful.   Anyone from power lifters to marathon runners can use these to enhance their body’s performance.  The strength band is not only versitle it is easy to travel with and takes up very little space in a gym.  So make sure you buy some from power systems.  Use the webiste below and search strength bands!

http://www.power-systems.com/?affId=141044

 

Over the past thirty years there has been a great deal of debate as to whether resistance training is an appropriate form of exercise for children and teenagers.  Most concerns with resistance training for children (teens are also grouped in the category of children) have centered on the perceived possible damage that might occur to the child’s body.  While many people could see the benefits of children using resistance training as a mode of exercise, many parents and health practitioners felt the dangers of resistance training outweighed the benefits.  Amongst many, the biggest concern society had with resistance training for children in regards to safety was damage to the child’s growth plate.  However, over the past fifteen years or so insurmountable research has been done concerning the safety of resistance training.  Nearly all of this research has been deemed resistance training a beneficial and safe avenue for child exercise.  So… here is what you need to know about it!

Resistance training is a very effective form of exercise for children.  Resistance training can help improve a child’s motor skills, body composition, self-esteem, strength and athletic performance.  At a time when society has placed a huge concern on obesity and children are leading sedentary lifestyles, resistance training is a very beneficial form of exercise that can help reduce obesity and improve cardiovascular health.  Resistance training has been shown to enhance children’s mood and give children a better perception of self.  Also, when a child’s exercise program is designed properly, it can aid children in learning proper body movements, enhancing their motor skills, thus improving their sport performance.

Most importantly, resistance training for children IS SAFE!  In fact, it is a safer form of exercise than participation in youth athletics.  More injuries occur to the growth plate in both contact and non contact sports than resistance training activities, especially when the resistance training programs are designed and observed properly. Further more, resistance training programs for children can help prevent injuries!

Most injuries related to childhood resistance training occur when children workout at home unsupervised.  Often times the biggest culprit of injury in these circumstances occurs when children drop weights and other equipment.  Resistance training programs for children become even safer when the ratio of supervision to participants is lower and exercises are functional in nature.  Those designing a resistance program for children should have either a degree or certification in fitness and a firm understanding of the cognitive, emotional and physical needs of children.  Also, a childhood resistance training program should focus more on learning the proper performance of exercises and increasing repetitions as opposed to increasing the weight or the amount of resistance.