A great article from www.coreperformance.com
7 Secrets to Get Motivated for a Workout
Pete Williams September 6, 2011
Dave Cruz
Maintaining motivation in a training program can be a challenge no matter your experience level. There will be days when you just don’t feel motivated to train and periods where it’s tempting to slack off. Here are seven secrets to get motivated to work out.
1. Be accountable
It’s easy to blow off a workout when nobody is expecting you to show. It’s a lot tougher to do so when you have a workout partner or training group expecting you. “The social aspect of working out helps for a lot of people in general,” says Kevin Elsey, director of the performance innovation team at Athletes’ Performance. “But it also can provide the accountability you need to stay motivated.”
2. Downsize your workout
As an endurance athlete and coach, Jessi Stensland knows what it’s like to face an ambitious workout on a day when the drive and energy level isn’t there. Rather than punt completely, she suggests downgrading your plan to something shorter or less strenuous. “Maybe you were planning a long run,” Stensland says. “Why not do Movement Prep instead of nothing? At least you’ll have that benefit and a sense of accomplishment.” Once you’ve started, you might find the energy level kicking in and be able to tackle your original workout. Stensland draws an analogy between this phenomenon and interval training. “There are times after one hard interval where you cannot imagine doing another,” she says. “But after your heart rate comes down and you’re relaxed, you’re ready to go again.”
3. Plan ahead
It’s easy to rationalize missing a workout because you forgot your clothes or don’t have time to rush home to get workout gear. Stay motivated and on course by laying clothes out the night before and keeping extra gear in your car or under the desk. “What can you do to remove as many barriers as possible to staying motivated?” Elsey says. “Whether it’s bringing a gym bag with clothes or having proper nutrition planned, do all of the prep work when you are sufficiently motivated.”
4. Attach a deadline
Training for a specific race or competition brings about a sense of urgency, keeping you motivated and less likely to skip a workout. By signing up for an event well in advance, you’ve also made a financial commitment, no small consideration given the ever-escalating costs of running, triathlon, and other events. Once you’ve signed up, let everyone know. This keeps you motivated since you’ve publicly pledged to do it. “Sports becomes a social-tribal kind of thing,” says Jerry Napp, an exercise physiologist and certified USA Triathlon coach in Tarpon Springs, Fla. “It’s always motivating to see how you’re going to do within your tribe.”
5. Mix it up
One of the biggest trends in participatory sports in 2011 is the popularity of obstacle mud runs. Races such as the Tough Mudder, Spartan Race, and Warrior Dash draw thousands to participate in races that include a dozen obstacles spread out over a 3- to 12-mile course. Athletes do not know what’s coming next. The last thing you want to do is make your training routine. Be sure to vary your training to constantly stimulate your body. If you follow one of the online Core Performance training programs, use the “exchange movement” button in your workout to swap in an alternative exercise to continually challenge yourself and keep your training fresh.
6. Track your progress
The growth of children is more evident to a relative who sees them only a few times a year than it is to a parent. By the same token, it’s easy to overlook incremental progress. That’s one of many reasons it’s important to track your progress over weeks, months—even years. Like investing, seeing that progress helps keep you motivated and on track. Here are four ways to track your progress.
7. Find your rhythm
Maybe you’re not lacking motivation, just timing. Some people will never be “morning people” while others know that if they don’t do their workout in the morning, it will never happen. Some people can’t imagine training after a long day at work while others need that time to de-stress before heading home. “Once you discover when you’re most motivated to train, that’s going to knock down another barrier for you and help you stay motivated,” Elsey says.
About The Author
Pete Williams – Pete Williams is a contributing writer for CorePerformance.com and the co-author of the Core Performance book series.
Read Full Bio
Tuesday, September 13, 2011
Wednesday, September 7, 2011
RBS FAT-LOSS CHALLENGE
Here we go again! Another RBS Challenge...an 8-week challenge with the emphasis being on fat-loss compared to body weight. On this blog you'll find ideas, links, etc. that can help. I also am recommending the Zone Diet to most clients...you can get the book or do an internet search to get more ideas--also, I have a simplified print-out I can give you if interested.
Good luck and check your e-mail and this website for updates and discussions!
A
Good luck and check your e-mail and this website for updates and discussions!
A
Tuesday, July 5, 2011
Healthy Summer Tips
Live Better
15 Nutrition Tips for a Healthy Summer
June 29, 2011
courtesy of www.coreperformance.com
Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below.
1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea.
2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner.
3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day.
4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick.
5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized.
6. Grab a sports drink. For workouts lasting longer than 45 minutes, drinking a sports drink every 15 to 20 minutes can help you maintain energy, increase endurance, and stay hydrated.
7. Drink healthier beers. If you're going to indulge, opt for antioxidant-packed craft brews like Fuller's Organic Honey Dew Ale or Stoudt's Fat Dog Imperial Oatmeal Stout. To save calories, choose beers with less than 100 calories like Select 55 and Miller Lite.
8. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated.
9. Cook meals together. Involve your friends and family in your healthy lifestyle this summer. A simple way to start: Plan meals, shop, and cook with your spouse and kids.
10. Downsize your dinnerware. We’re not talking about buying new plates, just using the smaller ones in your set for meals like lunch and dinner. Cornell University researchers found that by switching from 12- to 10-inch plates anyone can reduce calorie consumption by 20 to 22 percent and lose nearly two pounds per month. And that’s without changing any other aspect of your diet.
11. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. Try one of these shake recipes.
12. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You'll save money.
13. Eat healthy at the beach. Ice cream stands and high-calorie barbecues are bound to put a damper on your diet, so stay clear of these temptations by being prepared. Pack a cooler with ice, bottled water, sandwiches on whole grain breads, pita chips, hummus, yogurt and lots of fruit. You’ll feel healthier and happier after your day at the beach.
14. Give your house a summer cleaning. You need an environment that reflects your healthy way of living and your summer fitness goals. To start, remove unhealthy foods from your home (so you’re not tempted). While you’re at it, stock your office with fruit, nuts, and other healthy snacks.
15. Build a better burger. Create a healthier burger with whole wheat buns, lean meats, and delicious toppings like pineapple, wasabi, guacamole, and feta cheese. Try one of these healthy burger recipes.
15 Nutrition Tips for a Healthy Summer
June 29, 2011
courtesy of www.coreperformance.com
Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below.
1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea.
2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner.
3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day.
4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick.
5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized.
6. Grab a sports drink. For workouts lasting longer than 45 minutes, drinking a sports drink every 15 to 20 minutes can help you maintain energy, increase endurance, and stay hydrated.
7. Drink healthier beers. If you're going to indulge, opt for antioxidant-packed craft brews like Fuller's Organic Honey Dew Ale or Stoudt's Fat Dog Imperial Oatmeal Stout. To save calories, choose beers with less than 100 calories like Select 55 and Miller Lite.
8. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated.
9. Cook meals together. Involve your friends and family in your healthy lifestyle this summer. A simple way to start: Plan meals, shop, and cook with your spouse and kids.
10. Downsize your dinnerware. We’re not talking about buying new plates, just using the smaller ones in your set for meals like lunch and dinner. Cornell University researchers found that by switching from 12- to 10-inch plates anyone can reduce calorie consumption by 20 to 22 percent and lose nearly two pounds per month. And that’s without changing any other aspect of your diet.
11. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. Try one of these shake recipes.
12. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You'll save money.
13. Eat healthy at the beach. Ice cream stands and high-calorie barbecues are bound to put a damper on your diet, so stay clear of these temptations by being prepared. Pack a cooler with ice, bottled water, sandwiches on whole grain breads, pita chips, hummus, yogurt and lots of fruit. You’ll feel healthier and happier after your day at the beach.
14. Give your house a summer cleaning. You need an environment that reflects your healthy way of living and your summer fitness goals. To start, remove unhealthy foods from your home (so you’re not tempted). While you’re at it, stock your office with fruit, nuts, and other healthy snacks.
15. Build a better burger. Create a healthier burger with whole wheat buns, lean meats, and delicious toppings like pineapple, wasabi, guacamole, and feta cheese. Try one of these healthy burger recipes.
Tuesday, June 28, 2011
Shiratake Noodles...a Great Substitution for Carbs
Low Carb Diets..Shirataki Noodles: What They Are and Where to Get Them
By Laura Dolson, About.com Guide
Updated June 10, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
.
Tofu Shirataki Noodles
Image Courtesy House Foods America Shirataki noodles were originally developed in Asia, but they have recently come to the attention of people around the world. Because these noodles are almost totally a beneficial type of fiber1, they have almost no "bad" carbohydrates. There are some indications that they may have other health benefits as well.
How Shirataki Noodles Are Made:
Shirataki comes from the root of a plant (Amorphophallus Konjac, or a few other closely-related species) grown in various parts of Asia, and given many names in different places, including Konnyaku potato (or just konnyaku), konjac, konjaku, elephant yam (although as far as I can tell, they are not related to any other plant commonly called “yam”), and others. The fiber is also known as glucomannan.
Benefits of Shirataki Noodles:
There is some evidence that glucomannan, when tested as a powdered supplement, can play a role in blood sugar control, as well as improve cholesterol control and weight loss (see this report2). It also contributes to fiber intake and can be a substitute for starchy noodles.
Tofu Shirataki Noodles:
Shirataki noodles tend to be a bit “rubbery.” Although this can be somewhat reduced by a short period of boiling, one food developer found that adding tofu to the shirataki produced a “tamer” texture. It also adds a bit of protein and carbohydrate (1 gram protein and 3 grams carbohydrate per serving). This product is a little easier to find, at least in my area, than plain shirataki noodles.
How to Use Them:
Shirataki noodles are great in Asian noodle dishes3, but people have used them in lots of other ways. Finalists in a recipe contest4 used them in desserts, salads and patties.
More Recipes:
•Pasta With Chicken and Roasted Red Pepper Sauce5
•Quick Chicken Alfredo with Shirataki Noodles6
•Pasta Salad with Tomatoes and Basil7
•Turkey Tetrazinni8
How They Are Packaged:
Shirataki noodles come "wet" - packed in liquid. They are ready to eat out of the package. I usually just rinse them under hot water, cut them up a few times with kitchen shears, and add them to the dish I'm cooking.
Supplements:
As referred to above, the glucomannan powder can be taken in capsules as a supplement. Speak with your doctor before starting any new supplements.
How Shirataki Noodles Taste:
Shirataki noodles don't have a real taste of their own. Although in some cases, the liquid they come in does have a (hard to describe) flavor, I find this can be easily washed off, though some people like to use a short period of boiling.
Where to Find Them:
More Asian grocery stores carry shirataki noodles under one of the names above. They are also getting easier to find in areas with a smaller Asian population. The Safeway near me carries them (in the refrigerator case near the bagged salad greens), as well as health food stores. They will always be in a refrigerated case.
Online: Quite a few different vendors online also have them in stock, including Lo Carb-U Foods9 and Miracle Noodle10. A search will reveal more.This About.com page has been optimized for print. To view this page in its original form, please visit: http://lowcarbdiets.about.com/od/products/p/shiratakinoodle.htm
©2011 About.com, Inc., a part of The New York Times Company. All rights reserved.
--------------------------------------------------------------------------------
Links in this article:
1.http://nutrition.about.com/od/nutritionglossary/g/Fiber.htm
2.http://www.pdrhealth.com/drug_info/nmdrugprofiles/nutsupdrugs/glu_0121.shtml
3.http://lowcarbdiets.about.com/od/maindishes/r/asiannoodle.htm
4.http://livinlavidalocarb.blogspot.com/2006/05/vote-for-who-you-want-to-be-livin-la.html
5.http://lowcarbdiets.about.com/od/maindishes/r/redpepperpasta.htm
6.http://lowcarbdiets.about.com/od/lowcarbpasta/r/Quick-Chicken-Alfredo-Shirataki-Noodles.htm
7.http://lowcarbdiets.about.com/od/soupsandsalads/r/basilpastasalad.htm
8.http://lowcarbdiets.about.com/od/maindishes/r/turkytetrazinni.htm
9.http://www.locarbu.com/catalog/index.php?main_page=advanced_search_result&search_in_description=1&keyword=Shirataki
10.http://www.miraclenoodle.com/miracle-noodle-products.html
By Laura Dolson, About.com Guide
Updated June 10, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
.
Tofu Shirataki Noodles
Image Courtesy House Foods America Shirataki noodles were originally developed in Asia, but they have recently come to the attention of people around the world. Because these noodles are almost totally a beneficial type of fiber1, they have almost no "bad" carbohydrates. There are some indications that they may have other health benefits as well.
How Shirataki Noodles Are Made:
Shirataki comes from the root of a plant (Amorphophallus Konjac, or a few other closely-related species) grown in various parts of Asia, and given many names in different places, including Konnyaku potato (or just konnyaku), konjac, konjaku, elephant yam (although as far as I can tell, they are not related to any other plant commonly called “yam”), and others. The fiber is also known as glucomannan.
Benefits of Shirataki Noodles:
There is some evidence that glucomannan, when tested as a powdered supplement, can play a role in blood sugar control, as well as improve cholesterol control and weight loss (see this report2). It also contributes to fiber intake and can be a substitute for starchy noodles.
Tofu Shirataki Noodles:
Shirataki noodles tend to be a bit “rubbery.” Although this can be somewhat reduced by a short period of boiling, one food developer found that adding tofu to the shirataki produced a “tamer” texture. It also adds a bit of protein and carbohydrate (1 gram protein and 3 grams carbohydrate per serving). This product is a little easier to find, at least in my area, than plain shirataki noodles.
How to Use Them:
Shirataki noodles are great in Asian noodle dishes3, but people have used them in lots of other ways. Finalists in a recipe contest4 used them in desserts, salads and patties.
More Recipes:
•Pasta With Chicken and Roasted Red Pepper Sauce5
•Quick Chicken Alfredo with Shirataki Noodles6
•Pasta Salad with Tomatoes and Basil7
•Turkey Tetrazinni8
How They Are Packaged:
Shirataki noodles come "wet" - packed in liquid. They are ready to eat out of the package. I usually just rinse them under hot water, cut them up a few times with kitchen shears, and add them to the dish I'm cooking.
Supplements:
As referred to above, the glucomannan powder can be taken in capsules as a supplement. Speak with your doctor before starting any new supplements.
How Shirataki Noodles Taste:
Shirataki noodles don't have a real taste of their own. Although in some cases, the liquid they come in does have a (hard to describe) flavor, I find this can be easily washed off, though some people like to use a short period of boiling.
Where to Find Them:
More Asian grocery stores carry shirataki noodles under one of the names above. They are also getting easier to find in areas with a smaller Asian population. The Safeway near me carries them (in the refrigerator case near the bagged salad greens), as well as health food stores. They will always be in a refrigerated case.
Online: Quite a few different vendors online also have them in stock, including Lo Carb-U Foods9 and Miracle Noodle10. A search will reveal more.This About.com page has been optimized for print. To view this page in its original form, please visit: http://lowcarbdiets.about.com/od/products/p/shiratakinoodle.htm
©2011 About.com, Inc., a part of The New York Times Company. All rights reserved.
--------------------------------------------------------------------------------
Links in this article:
1.http://nutrition.about.com/od/nutritionglossary/g/Fiber.htm
2.http://www.pdrhealth.com/drug_info/nmdrugprofiles/nutsupdrugs/glu_0121.shtml
3.http://lowcarbdiets.about.com/od/maindishes/r/asiannoodle.htm
4.http://livinlavidalocarb.blogspot.com/2006/05/vote-for-who-you-want-to-be-livin-la.html
5.http://lowcarbdiets.about.com/od/maindishes/r/redpepperpasta.htm
6.http://lowcarbdiets.about.com/od/lowcarbpasta/r/Quick-Chicken-Alfredo-Shirataki-Noodles.htm
7.http://lowcarbdiets.about.com/od/soupsandsalads/r/basilpastasalad.htm
8.http://lowcarbdiets.about.com/od/maindishes/r/turkytetrazinni.htm
9.http://www.locarbu.com/catalog/index.php?main_page=advanced_search_result&search_in_description=1&keyword=Shirataki
10.http://www.miraclenoodle.com/miracle-noodle-products.html
Thursday, June 2, 2011
USDA Replaces Food Pyramid With a Plate
USDA Replaces Food Pyramid With a Plate
June 1, 2011 at 8:19AM by Justine Sterling |
First lady Michelle Obama and Agriculture Secretary Tom Vilsack announced today that the USDA will throw out its famous food pyramid (also known as MyPyramid) and replace it with MyPlate.
The USDA's food guide has had many looks throughout the years. From 1958 to 1979, the guide was a rectangle that had the "basic four" food groups blocked out: dairy, meat, fruits and vegetables, and breads and cereals. In 1979, a stacked diagram was introduced. It placed fruits and vegetables on the top and meat products on the bottom. Only a year later, the USDA conducted research for a new image after producers of the foods that were placed on the bottom began protesting. The new design was released in 1991 — and then promptly withdrawn and redesigned due to pressures from the meat industry, whose product was recommended only in small quantities. In 1992, the Food Guide Pyramid was released (see right). This pyramid was met with anger from nutritionists, who said it encouraged eating too much grain, which, in turn, encouraged obesity. In 2005, the USDA replaced it with the current symbol: MyPyramid (see left). This version did not favor any of the food groups and also noted the importance of physical activity. Everyone was happy. So why change it now?
In an interview with WebMD, Robert C. Post, deputy director of the USDA Center for Nutrition Policy and Promotion, said MyPyramid was failing to capture the public's attention. The new symbol for the USDA's food guide is meant to inspire the public and actively lead people to make the correct eating choices, particularly in supermarkets and restaurants. The New York Times reports that the pyramid's replacement will be a "plate-shaped symbol, sliced into wedges for the basic food groups and half-filled with fruits and vegetables." The wedges will be color coded for fruits, vegetables, grains, and protein. According to the Times , there will be a smaller plate next to the large plate that represents dairy. The new symbol is designed to be easily understood at a glance. In his WebMD interview, Mr. Post explained that the new guide will "give people the tools and the opportunities to take action."
Don't confuse this new plate with the proposed vegetarian Power Plate that was in the news in January. This plate comes from the top and is an original construction. Only a few are aware of its exact composition.
June 1, 2011 at 8:19AM by Justine Sterling |
First lady Michelle Obama and Agriculture Secretary Tom Vilsack announced today that the USDA will throw out its famous food pyramid (also known as MyPyramid) and replace it with MyPlate.
The USDA's food guide has had many looks throughout the years. From 1958 to 1979, the guide was a rectangle that had the "basic four" food groups blocked out: dairy, meat, fruits and vegetables, and breads and cereals. In 1979, a stacked diagram was introduced. It placed fruits and vegetables on the top and meat products on the bottom. Only a year later, the USDA conducted research for a new image after producers of the foods that were placed on the bottom began protesting. The new design was released in 1991 — and then promptly withdrawn and redesigned due to pressures from the meat industry, whose product was recommended only in small quantities. In 1992, the Food Guide Pyramid was released (see right). This pyramid was met with anger from nutritionists, who said it encouraged eating too much grain, which, in turn, encouraged obesity. In 2005, the USDA replaced it with the current symbol: MyPyramid (see left). This version did not favor any of the food groups and also noted the importance of physical activity. Everyone was happy. So why change it now?
In an interview with WebMD, Robert C. Post, deputy director of the USDA Center for Nutrition Policy and Promotion, said MyPyramid was failing to capture the public's attention. The new symbol for the USDA's food guide is meant to inspire the public and actively lead people to make the correct eating choices, particularly in supermarkets and restaurants. The New York Times reports that the pyramid's replacement will be a "plate-shaped symbol, sliced into wedges for the basic food groups and half-filled with fruits and vegetables." The wedges will be color coded for fruits, vegetables, grains, and protein. According to the Times , there will be a smaller plate next to the large plate that represents dairy. The new symbol is designed to be easily understood at a glance. In his WebMD interview, Mr. Post explained that the new guide will "give people the tools and the opportunities to take action."
Don't confuse this new plate with the proposed vegetarian Power Plate that was in the news in January. This plate comes from the top and is an original construction. Only a few are aware of its exact composition.
Tuesday, May 17, 2011
7 Ways to Ease Pain and Avoid Injury
**A good article from www.coreperformance.com regarding regeneration of the body after long, hard workouts**
7 Ways to Ease Pain and Avoid Injury
December 10, 2008
Dave Cruz
Everything you do in the gym, at work, and at home either makes you more susceptible to injury or helps reduce your risk for pain. Tip the scales in your favor with these seven simple tips.
1. Straighten Up
Most people realize there's potential for injury when moving or performing an athletic activity, but what you may not realize is that poor posture can have similar if not more detrimental effects on your body than sports and exercise.
When you slouch, lock your knees, or sit with your head forward, for instance, you place unnecessary stress on areas of the body that were never built to handle it. Over time, your muscles will tighten from trying to compensate for poor posture and your joints will ache from the excessive stress placed on them. So what's the fix?
■Sit up straight, but keep your back naturally arched—your back's natural curve is meant to help transfer force
■Keep your ears aligned with your shoulders, hips and ankle bones when sitting or standing
■Avoid hours of the same posture—try to change your position as often as possible.
2. Invest 5 minutes a Day in Injury Avoidance
We all live busy lives, but what’s more important than your health? Don't wait to think about your body until it lets you down. That's like thinking about retirement when you're broke. You spend time and effort investing your money to achieve a great return. So invest in your body with proactive exercise, or what we call "prehab." To get started, use Floor Y's and T's to help protect your upper body, mini band walks for your lower body, and pillar bridges for core stability.
3. Stay in Control of Your Body
Flexibility is not only movement through a range of motion, but it is the ability to control the movement through the range. Without neuromuscular control, range of motion is useless. Think of a fast car that can handle successive curves on a road. If the car did not have the appropriate braking and accelerating actions, the drive would not be smooth or safe. The same concept applies to movement in the human body. The greater the flexibility you have, the more coordinated strength you need to direct your movement appropriately. Get started with this flexibility routine.
4. Wake Up Your Muscles
Injury is often caused by one muscle group—often times, your glutes or shoulder stabilizers—being completely shut off. This causes other areas of the body to compensate, leading to injury. Following your movement preparation program will activate these inactive areas and enable your body to recall movements you may have not used since childhood.
5. Pay Attention to Your Feet
Improving the strength of your foot intrinsic muscles (the small, stabilizing muscles) will build a greater base for movement. On the other hand, lack of foot intrinsic strength will lead to inefficient movement patterns, placing excessive stress on the foot, ankle, knee, hip and low back. To check the status of your arch, see if the inside bones of your feet touch the ground. If they do, you can benefit from simple exercises to support your arch. Here are a couple:
Towel Crunches
■Sit in a chair with feet flat on the ground with toes pointing straight ahead.
■Then, place a towel under feet and curl toes trying to pull towel under foot while rolling feet out to lift arch up.
■Go for 1 minute, and repeat a total of 3 times.
Tennis Ball Foot Massage
■Place your foot on top of the ball and slowly apply pressure as you roll your foot over it. You may find some tender spots. That's OK.
■Apply enough pressure so it's a little uncomfortable, but not painful.
■Do this for about 5 minutes on each foot once a day.
6. Stay on the Lookout for Warning Signs
Pay attention to the small aches and pains that creep up in your training. They’re usually a red flag that some part of your training is not being performed correctly. It may be related to training intensity, mechanics (compensations), or slight positional faults. Ignoring them can only lead to bigger problems that may significantly impact your training later on. You’re probably already aware of your weaknesses. Start training them.
7. Follow a Real Plan
Performing workouts at random can result in injury if your training is unbalanced. You may strengthen some muscles at the expense of others, creating imbalances that result in pain or injury. So set long term goals to help set your motivation in place and help define direction and purpose in your training, but also set specific, clear, short-term goals to guide and focus you along the way. At the end of each day, ask yourself, "Did I move closer to my goal today?”
7 Ways to Ease Pain and Avoid Injury
December 10, 2008
Dave Cruz
Everything you do in the gym, at work, and at home either makes you more susceptible to injury or helps reduce your risk for pain. Tip the scales in your favor with these seven simple tips.
1. Straighten Up
Most people realize there's potential for injury when moving or performing an athletic activity, but what you may not realize is that poor posture can have similar if not more detrimental effects on your body than sports and exercise.
When you slouch, lock your knees, or sit with your head forward, for instance, you place unnecessary stress on areas of the body that were never built to handle it. Over time, your muscles will tighten from trying to compensate for poor posture and your joints will ache from the excessive stress placed on them. So what's the fix?
■Sit up straight, but keep your back naturally arched—your back's natural curve is meant to help transfer force
■Keep your ears aligned with your shoulders, hips and ankle bones when sitting or standing
■Avoid hours of the same posture—try to change your position as often as possible.
2. Invest 5 minutes a Day in Injury Avoidance
We all live busy lives, but what’s more important than your health? Don't wait to think about your body until it lets you down. That's like thinking about retirement when you're broke. You spend time and effort investing your money to achieve a great return. So invest in your body with proactive exercise, or what we call "prehab." To get started, use Floor Y's and T's to help protect your upper body, mini band walks for your lower body, and pillar bridges for core stability.
3. Stay in Control of Your Body
Flexibility is not only movement through a range of motion, but it is the ability to control the movement through the range. Without neuromuscular control, range of motion is useless. Think of a fast car that can handle successive curves on a road. If the car did not have the appropriate braking and accelerating actions, the drive would not be smooth or safe. The same concept applies to movement in the human body. The greater the flexibility you have, the more coordinated strength you need to direct your movement appropriately. Get started with this flexibility routine.
4. Wake Up Your Muscles
Injury is often caused by one muscle group—often times, your glutes or shoulder stabilizers—being completely shut off. This causes other areas of the body to compensate, leading to injury. Following your movement preparation program will activate these inactive areas and enable your body to recall movements you may have not used since childhood.
5. Pay Attention to Your Feet
Improving the strength of your foot intrinsic muscles (the small, stabilizing muscles) will build a greater base for movement. On the other hand, lack of foot intrinsic strength will lead to inefficient movement patterns, placing excessive stress on the foot, ankle, knee, hip and low back. To check the status of your arch, see if the inside bones of your feet touch the ground. If they do, you can benefit from simple exercises to support your arch. Here are a couple:
Towel Crunches
■Sit in a chair with feet flat on the ground with toes pointing straight ahead.
■Then, place a towel under feet and curl toes trying to pull towel under foot while rolling feet out to lift arch up.
■Go for 1 minute, and repeat a total of 3 times.
Tennis Ball Foot Massage
■Place your foot on top of the ball and slowly apply pressure as you roll your foot over it. You may find some tender spots. That's OK.
■Apply enough pressure so it's a little uncomfortable, but not painful.
■Do this for about 5 minutes on each foot once a day.
6. Stay on the Lookout for Warning Signs
Pay attention to the small aches and pains that creep up in your training. They’re usually a red flag that some part of your training is not being performed correctly. It may be related to training intensity, mechanics (compensations), or slight positional faults. Ignoring them can only lead to bigger problems that may significantly impact your training later on. You’re probably already aware of your weaknesses. Start training them.
7. Follow a Real Plan
Performing workouts at random can result in injury if your training is unbalanced. You may strengthen some muscles at the expense of others, creating imbalances that result in pain or injury. So set long term goals to help set your motivation in place and help define direction and purpose in your training, but also set specific, clear, short-term goals to guide and focus you along the way. At the end of each day, ask yourself, "Did I move closer to my goal today?”
Monday, February 28, 2011
4 Things Women Should Do In Their Training -- But Aren't
Licensed from
4 Things Women Should Be Doing in Their Fitness Training—But Aren’t
By Chelsea Bush, US News
Wed, Feb 23, 2011
If your workouts consist of doing light weights and steady-state cardio, you might be in for some bad news: These things alone won’t likely get you the results you’re after, say experts. To increase your fitness level, burn fat, and improve muscle tone, you’ve got to step up your game.
Here are four things women tend to skip that can deliver serious results.
1. High-intensity training.
All that time coasting on the elliptical at a comfortable pace probably hasn’t done much for your body, says Panama-based trainer Belinda Benn, creator of the Breakthrough Physique home fitness system. In fact, the biggest mistake women make in their training is not exercising with enough intensity, she says.
High-intensity interval training, or HIIT, is typically a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. “High-intensity interval training is the best way to improve your overall fitness, burn fat, and stimulate your hormones for a stronger body,” says Benn.
How to tell if you’re training hard enough? Look to your body for clues, Benn says. Good indicators are sweating, increased heart rate, and lactic acid production (i.e., feeling the “burn”) during exercise. Moderate muscle soreness for up to a few days post-workout is also a good sign. “If you feel nothing,” Benn says, “you probably didn’t work out hard enough.”
2. Heavier lifting.
For most women, a typical weight-training session equals light dumbbell exercises, says Toronto-based strength and conditioning specialist Craig Ballantyne, creator of the Turbulence Training Program. But doing fewer reps with more weight—say, 8 reps per set with a 15-pound dumbbell, instead of 15 reps with an 8-pound one—will burn more fat, he says. Lifting heavier will also increase your strength and muscle definition.
Start by swapping out your normal weights for slightly heavier ones, and gradually work your way up.
3. Upper body workouts.
Women tend to store body fat around the waist, hips, and thighs, so that’s where they typically focus their exercise efforts—neglecting their upper bodies, Benn says.
But you can’t spot-reduce fat, and sticking with what’s easy can stunt your progress, says Benn. Because you may feel weak while attempting pull-ups for the first time, Benn suggests doing the hard stuff at the start of your workout, “when you’re freshest and feeling mentally strong.”
“Focusing on underdeveloped muscles will improve the contours of your body,” Benn says.
4. Training with a barbell.
Think barbells are synonymous with back-breaking chest presses? Not so. “You can do a tremendous workout just with a barbell,” Benn says. “If you’re holding a bar rather than using two separate weights, it forces you to get your body in sync.”
Barbells are great for both upper- and lower-body exercises. Balancing one across your shoulders while doing squats, lunges, or walking lunges helps develop posture and balance, Benn says.
If you’re flirting with a barbell for the first time, go as light as you need to. Even 10 pounds is a good start.
Bonus tip:
If you’re worried you’ll bulk up with any of these exercises, consider your body type. Benn says women generally fall into two categories: those who build muscle easily, and those who don’t. If you build muscle easily, she suggests emphasizing high-intensity exercises. If you develop muscle slowly, you’ll benefit from spending more time on heavy lifting.
Chelsea Bush writes for AskFitnessCoach, a site that promotes a down-to-earth approach to fitness and weight loss.
4 Things Women Should Be Doing in Their Fitness Training—But Aren’t
By Chelsea Bush, US News
Wed, Feb 23, 2011
If your workouts consist of doing light weights and steady-state cardio, you might be in for some bad news: These things alone won’t likely get you the results you’re after, say experts. To increase your fitness level, burn fat, and improve muscle tone, you’ve got to step up your game.
Here are four things women tend to skip that can deliver serious results.
1. High-intensity training.
All that time coasting on the elliptical at a comfortable pace probably hasn’t done much for your body, says Panama-based trainer Belinda Benn, creator of the Breakthrough Physique home fitness system. In fact, the biggest mistake women make in their training is not exercising with enough intensity, she says.
High-intensity interval training, or HIIT, is typically a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. “High-intensity interval training is the best way to improve your overall fitness, burn fat, and stimulate your hormones for a stronger body,” says Benn.
How to tell if you’re training hard enough? Look to your body for clues, Benn says. Good indicators are sweating, increased heart rate, and lactic acid production (i.e., feeling the “burn”) during exercise. Moderate muscle soreness for up to a few days post-workout is also a good sign. “If you feel nothing,” Benn says, “you probably didn’t work out hard enough.”
2. Heavier lifting.
For most women, a typical weight-training session equals light dumbbell exercises, says Toronto-based strength and conditioning specialist Craig Ballantyne, creator of the Turbulence Training Program. But doing fewer reps with more weight—say, 8 reps per set with a 15-pound dumbbell, instead of 15 reps with an 8-pound one—will burn more fat, he says. Lifting heavier will also increase your strength and muscle definition.
Start by swapping out your normal weights for slightly heavier ones, and gradually work your way up.
3. Upper body workouts.
Women tend to store body fat around the waist, hips, and thighs, so that’s where they typically focus their exercise efforts—neglecting their upper bodies, Benn says.
But you can’t spot-reduce fat, and sticking with what’s easy can stunt your progress, says Benn. Because you may feel weak while attempting pull-ups for the first time, Benn suggests doing the hard stuff at the start of your workout, “when you’re freshest and feeling mentally strong.”
“Focusing on underdeveloped muscles will improve the contours of your body,” Benn says.
4. Training with a barbell.
Think barbells are synonymous with back-breaking chest presses? Not so. “You can do a tremendous workout just with a barbell,” Benn says. “If you’re holding a bar rather than using two separate weights, it forces you to get your body in sync.”
Barbells are great for both upper- and lower-body exercises. Balancing one across your shoulders while doing squats, lunges, or walking lunges helps develop posture and balance, Benn says.
If you’re flirting with a barbell for the first time, go as light as you need to. Even 10 pounds is a good start.
Bonus tip:
If you’re worried you’ll bulk up with any of these exercises, consider your body type. Benn says women generally fall into two categories: those who build muscle easily, and those who don’t. If you build muscle easily, she suggests emphasizing high-intensity exercises. If you develop muscle slowly, you’ll benefit from spending more time on heavy lifting.
Chelsea Bush writes for AskFitnessCoach, a site that promotes a down-to-earth approach to fitness and weight loss.
Subscribe to:
Posts (Atom)
