October is Breast Awareness month - and all over the country, people are joining in to educate, inform, and support the cause. Even big professional sports affiliations are lending support; such as the NFL with its donations and player adorned pink gloves, shoes and gear.
Since this month focuses so hugely on women's health, let's take a look at the top 3 tips for female exercisers:
1. Incorporating resistance training into their program.
Resistance training or weight-bearing exercise is one of the most important components of an exercise program for a woman.Resistance training has myriad benefits including promoting lean muscle tissue which helps maintain the metabolism. The greatest benefit of resistance training for women is the benefit to bone mineral density. Enhancing BMD will help to stave of conditions such as osteopenia and osteoporosis. For women, the focus should be on high-intensity resistance exercise focusing on the hips & lumbar spine, with an emphasis on multidirectional movement.
2. Train with intensity. Intensity is relative and should be appropriate to the individual's experience and fitness level, but far too many women simply train at an intensity too low to realize the full benefits of their programs. Female exercisers can use the Rate of Perceived Exertion - a self analysis method - to determine their intensity. RPE is simply a scale from 6 - 20 that provides sample levels of intensity. The exerciser rates themselves by how the exercise intensity feels to them from 6 (very light) to 20 (very hard). Female exercisers should strive for minimal intensity of 12-14 when working towards improving fitness and enhancing metabolism.
3. Focus on total body and multi-joint exercises.
I've seen woman after woman enter a gym and do this same exact routine:
- Walk on the treadmill at a snails pace for 5 minutes
- Machine Adductor
- Machine Abductor
- Machine Ab Crunch
This routine will not create results. When the goal is weight loss, this simple rule applies: the more muscle groups you use, the more calories you burn; the more calories you burn, the more potential for weight loss you create. Toning trouble spots in the hips and glutes is fine, but there are far more effective ways that offer far more benefits. Multijoint exercises like squats and lunges require more muscles to work (remember the rule) and also provide balance, stability, core use and more! They're far more effective at training the hips and combined with more moderate - high intensity cardio, give you a much needed metabolic boost and overall effect.
So remember to incorporate these tips into your fitness program for greater results and improved health. Male or female, an exercise program should be a key element of a healthy lifestyle.
Tuesday, October 20, 2009
Thursday, July 2, 2009
Attitude is Everything
Attitude is Everything - that was the phrase written across the back of the uniforms that I donned at my first personal training job. There was often discussion of whether or not that phrase should be removed as it may indicate a certain pretentious aura from the trainers towards the members and public in general. Thinking back now I believe many people misconstrued the true message that was being communicated.
Attitude is everything in life - no matter your social status, education, income, or circumstances; your attitude determines where you will go and how you will get there. It is more important than the past, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. With the right attitude, anything can be achieved and in fact to achieve anything - you must have the right attitude. You can be privileged or intelligent, but without the right attitude to motivate yourself and maintain self-discipline, you may be relegated to mediocrity or to continue a cycle of patterns and behaviors that could be inherited and learned from those around you.
Make a conscious decision today and everyday to approach life with the right attitude - one of gratitude, ambition, clarity, worthiness, affirmation, fortitude, and purpose.
Attitude is everything in life - no matter your social status, education, income, or circumstances; your attitude determines where you will go and how you will get there. It is more important than the past, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. With the right attitude, anything can be achieved and in fact to achieve anything - you must have the right attitude. You can be privileged or intelligent, but without the right attitude to motivate yourself and maintain self-discipline, you may be relegated to mediocrity or to continue a cycle of patterns and behaviors that could be inherited and learned from those around you.
Make a conscious decision today and everyday to approach life with the right attitude - one of gratitude, ambition, clarity, worthiness, affirmation, fortitude, and purpose.
Friday, June 19, 2009
Exercises to Avoid
There are a variety of exercises that you can choose to incorporate into your fitness program - some better than others. While there are definite considerations you should take when creating your routine (exercise experience, goals, current muscle imbalances, etc.), there are a number of exercises that are generally viewed as poor in nature due to their ineffectiveness and propensity towards creating injury. Let's examine a two of these commonly referred to contraindicated movements:
1. Behind-the-neck Lat Pulldown
MOVEMENT: Seated in Lat Pull cable machine, exerciser pulls bar down behind neck towards upper back.
PROBLEM: Performing this movement causes your shoulders to externally rotate at an odd angle while resistance is being applied. The small muscles in the rotator cuff are put in a position where it is difficult to stabilize the joint and leaves them prone to injury. In addition, most individuals in this position will have to lean their head forward to get the bar down, causing extension of the cervical spine, resulting in nerve and facet joint compression around the vertebrae.
2. Leg Lifts
MOVEMENT: Lying flat on a mat, exerciser lifts legs straight off floor towards the waist and then lowers them all the way back to the floor.
PROBLEM: Most people perform this exercise in an attempt to train the abdominals; the problem is that without being able to create and maintain a pelvic tilt, this exercise results in a strain to the lower back and engagement of the hip flexors. Lifting and lower the legs is created by hip flexion and extension (or gravity if your not controlled). Therefore it is the muscles in the hips that do more work than the actual abdominals. Also, stabilizing and strengthening the core requires that in such a position on the floor, the exerciser is able to tilt the pelvis and keep the lower back flat and secure to the floor. Very few people do this as they attempt leg lifts, and even worse, try to make the exercise more challenging by having a partner push their legs back down! Either way, the strain to the lower back and lumbar spine is more often the result.
The best way to ensure proper exercise selection in your program is to consult with a qualified, certified personal trainer and have them create a specific exercise prescription for your body and your goals.
1. Behind-the-neck Lat Pulldown
MOVEMENT: Seated in Lat Pull cable machine, exerciser pulls bar down behind neck towards upper back.
PROBLEM: Performing this movement causes your shoulders to externally rotate at an odd angle while resistance is being applied. The small muscles in the rotator cuff are put in a position where it is difficult to stabilize the joint and leaves them prone to injury. In addition, most individuals in this position will have to lean their head forward to get the bar down, causing extension of the cervical spine, resulting in nerve and facet joint compression around the vertebrae.
2. Leg Lifts
MOVEMENT: Lying flat on a mat, exerciser lifts legs straight off floor towards the waist and then lowers them all the way back to the floor.
PROBLEM: Most people perform this exercise in an attempt to train the abdominals; the problem is that without being able to create and maintain a pelvic tilt, this exercise results in a strain to the lower back and engagement of the hip flexors. Lifting and lower the legs is created by hip flexion and extension (or gravity if your not controlled). Therefore it is the muscles in the hips that do more work than the actual abdominals. Also, stabilizing and strengthening the core requires that in such a position on the floor, the exerciser is able to tilt the pelvis and keep the lower back flat and secure to the floor. Very few people do this as they attempt leg lifts, and even worse, try to make the exercise more challenging by having a partner push their legs back down! Either way, the strain to the lower back and lumbar spine is more often the result.
The best way to ensure proper exercise selection in your program is to consult with a qualified, certified personal trainer and have them create a specific exercise prescription for your body and your goals.
Wednesday, June 17, 2009
Get Skinny with Airbrush Tanning!
That was the message tiled across the outdoor sign of a salon that I passed over this past weekend. The message conveys two key points that in part define the issues our society and population are currently having in regard to health and the obesity epidemic:
1. Quick-fix mentality
2. Aesthetic-focused culture
The quick-fix mentality is the magic pill concept; the idea of getting something without putting in any effort. This sign and message though, seemed to go even beyond that. It implied not even achieving some desired end-result, but faking it - using some form of artificial enhancement to not actually change appearance, but simply the perception of appearance. It's the band-aid approach: mask the reality of things with something that brings temporary change (or the perception of change to the outside world) while the real underlying problem remains. As a culture and a society, the only way we will be able to stem the tide of obesity, reverse it, and change the course of the health & well-being of our population is to adopt the mentality of old - where hard work and determination guided our thoughts, actions, and behaviors. If we want to create real change in our lives, not simply the facade of change, we have to work hard and strive for success by the means in which American physician, author and running enthusiast George Sheehan eloquently stated:
"Success means having the courage, the determination, and the will to become the person you believe you were meant to be."
Perhaps even more alarming about this message was the idea that you could "get skinny" with this approach. Even with myriad of health-related conditions that are prevalent and the mounds of scientific evidence that link lifestyle to the prevention or acquisition of disease, many parts of our culture are still focused on pure aesthetics. Now everyone wants to look good, but how often do we really focus on how we feel and function? When creating goals for a fitness program, goals that include statements like "tone up my arms" or "flatten my stomach" are often at the top of the list, but these measures are subjective and often result in disappointment and frustration when they're not achieved or perceived to have been achieved. What about these instead:
"Improve the range of motion in my shoulders and increase the muscle endurance in my arms so that I can paint around the house without pain" or "Decrease my waist measurement and strengthen my core so that I can alleviate my lower back pain and reduce my risk for cardiovascular disease."
Even setting weight loss as a primary goal can be setting the scene for frustration. Weight loss as a goal is fine, it can tie in to decreasing Body Mass Index and reducing factors for chronic disease; however, it should not be the primary goal of a fitness program. Instead of being aesthetic-focused, or scale-obsessed, why not set the main goal as "improving overall health".
When health is the focus, then how one feels and functions comes into play. Being healthier means considering things from a more holistic perspective and taking into account things such as cardiovascular health, blood pressure and cholesterol levels, sleep patterns, stress levels, metabolic efficiency, joint stability/mobility, balance, and functional strength.
Developing a fitness program focused on health provides the opportunity to create a healthy lifestyle - not just a series of actions to reach a singular outcome. It's an ongoing process to improve the way your body feels, heals, functions, and performs in all aspects of your life. Weight loss can then be achieved as a secondary goal - derived as the natural byproduct of becoming more physically active, eating more nutritiously, and improving one's health.
Remember the words of the proverb: "He who has health has hope. And he who has hope, has everything."
1. Quick-fix mentality
2. Aesthetic-focused culture
The quick-fix mentality is the magic pill concept; the idea of getting something without putting in any effort. This sign and message though, seemed to go even beyond that. It implied not even achieving some desired end-result, but faking it - using some form of artificial enhancement to not actually change appearance, but simply the perception of appearance. It's the band-aid approach: mask the reality of things with something that brings temporary change (or the perception of change to the outside world) while the real underlying problem remains. As a culture and a society, the only way we will be able to stem the tide of obesity, reverse it, and change the course of the health & well-being of our population is to adopt the mentality of old - where hard work and determination guided our thoughts, actions, and behaviors. If we want to create real change in our lives, not simply the facade of change, we have to work hard and strive for success by the means in which American physician, author and running enthusiast George Sheehan eloquently stated:
"Success means having the courage, the determination, and the will to become the person you believe you were meant to be."
Perhaps even more alarming about this message was the idea that you could "get skinny" with this approach. Even with myriad of health-related conditions that are prevalent and the mounds of scientific evidence that link lifestyle to the prevention or acquisition of disease, many parts of our culture are still focused on pure aesthetics. Now everyone wants to look good, but how often do we really focus on how we feel and function? When creating goals for a fitness program, goals that include statements like "tone up my arms" or "flatten my stomach" are often at the top of the list, but these measures are subjective and often result in disappointment and frustration when they're not achieved or perceived to have been achieved. What about these instead:
"Improve the range of motion in my shoulders and increase the muscle endurance in my arms so that I can paint around the house without pain" or "Decrease my waist measurement and strengthen my core so that I can alleviate my lower back pain and reduce my risk for cardiovascular disease."
Even setting weight loss as a primary goal can be setting the scene for frustration. Weight loss as a goal is fine, it can tie in to decreasing Body Mass Index and reducing factors for chronic disease; however, it should not be the primary goal of a fitness program. Instead of being aesthetic-focused, or scale-obsessed, why not set the main goal as "improving overall health".
When health is the focus, then how one feels and functions comes into play. Being healthier means considering things from a more holistic perspective and taking into account things such as cardiovascular health, blood pressure and cholesterol levels, sleep patterns, stress levels, metabolic efficiency, joint stability/mobility, balance, and functional strength.
Developing a fitness program focused on health provides the opportunity to create a healthy lifestyle - not just a series of actions to reach a singular outcome. It's an ongoing process to improve the way your body feels, heals, functions, and performs in all aspects of your life. Weight loss can then be achieved as a secondary goal - derived as the natural byproduct of becoming more physically active, eating more nutritiously, and improving one's health.
Remember the words of the proverb: "He who has health has hope. And he who has hope, has everything."
Thursday, June 4, 2009
Self-Myofascial Release
Inhibited muscles create myriad of potential problems from discomfort and soreness, to faulty movement patterns, to an increased risk of injury, to compromised joints. Static stretching techniques can be useful, but when the deeper fascia is affected, superficial stretching techniques are often unable to produce the type of release needed to free joints and improve movement.
The answer: Self-Myofascial Release. Self-myofascial release is a specific technique that involves the use of foam rollers or other trigger point tools.
Myo refers to muscle, fascia to the tissue that surrounds the muscle fibers. By putting pressure on tender areas along the muscle tissue, the golgi tendon organs help trigger the relaxation of the muscle spindles, helping to dissipate the adhesions, increase blood flow, and enhance overall movement.
Try this technique during your next exercise session:
1) Use a foam roller to alleviate adhesions by placing pressure on the tense area, holding for 20-30 seconds, then rolling gently back and forth over the muscle fibers. Think of the knots in your muscles as balls of cookie dough - the foam roller acts as the rolling pin to lengthen and relieve the bound-up spot.
2) Follow with a static stretch for the affected muscle, then a mobility exercise to enhance range of motion.
3) Finish with a strength exercise to balance your body.
The answer: Self-Myofascial Release. Self-myofascial release is a specific technique that involves the use of foam rollers or other trigger point tools.
Myo refers to muscle, fascia to the tissue that surrounds the muscle fibers. By putting pressure on tender areas along the muscle tissue, the golgi tendon organs help trigger the relaxation of the muscle spindles, helping to dissipate the adhesions, increase blood flow, and enhance overall movement.
Try this technique during your next exercise session:
1) Use a foam roller to alleviate adhesions by placing pressure on the tense area, holding for 20-30 seconds, then rolling gently back and forth over the muscle fibers. Think of the knots in your muscles as balls of cookie dough - the foam roller acts as the rolling pin to lengthen and relieve the bound-up spot.
2) Follow with a static stretch for the affected muscle, then a mobility exercise to enhance range of motion.
3) Finish with a strength exercise to balance your body.
Tuesday, May 19, 2009
Lead By Example
What does it mean to lead by example?
Does it mean you have to scream at the top of your lungs, pound on your chest and rally others behind you? Does it mean you have to show off your accomplishments, boasting even if not by your words, by your aura and attitude? Do your achievements have to be grandiose feats outmatched by all others around you?
No. Leading by example is best exemplified by quiet acts of everyday consistency and dedication. Leading by example is exemplified by humility and sacrifice - quiet sacrifice.
No matter the task at hand, improving your fitness, losing weight, connecting with your spouse, teaching your children, etc., no better means of becoming a role model can be found than living a life based on your own values and principles: talking the talk, walking the walk.
Those values may be newly discovered - such as the value of your personal health and a healthy lifestyle - but as you progress through the tasks of creating change in your own life, you set the stage to lead by example for those around you. Do so with quiet confidence, determination, and consistency - not only will your hard work pay off for you, but will likely impact those around you to see that "it can be done" - to realize their own true potential in life just as you have.
"Change by what inspires you, and you can inspire change."
Does it mean you have to scream at the top of your lungs, pound on your chest and rally others behind you? Does it mean you have to show off your accomplishments, boasting even if not by your words, by your aura and attitude? Do your achievements have to be grandiose feats outmatched by all others around you?
No. Leading by example is best exemplified by quiet acts of everyday consistency and dedication. Leading by example is exemplified by humility and sacrifice - quiet sacrifice.
No matter the task at hand, improving your fitness, losing weight, connecting with your spouse, teaching your children, etc., no better means of becoming a role model can be found than living a life based on your own values and principles: talking the talk, walking the walk.
Those values may be newly discovered - such as the value of your personal health and a healthy lifestyle - but as you progress through the tasks of creating change in your own life, you set the stage to lead by example for those around you. Do so with quiet confidence, determination, and consistency - not only will your hard work pay off for you, but will likely impact those around you to see that "it can be done" - to realize their own true potential in life just as you have.
"Change by what inspires you, and you can inspire change."
Monday, March 16, 2009
Motivation
March is a month when the motivation for many begins to wane. What started off as enthusiasm and good intention in January often fades by the time March hits. Just look around at the crowd the next time you go to the gym - seem like the numbers are dwindling? More importantly, are you not able to see the effect because you are among the dwindling number of those who have lost motivation?
So what is the key to maintaining motivation?
The first key is to learn about the different types of motivation: internal and external. Once you discover their differences, you can identify what type of motivation you are using to adhere to your fitness program, and whether or not that is working for you.
External Motivation vs. Internal Motivation
External motivation is the willingness of an individual to act based on the potential rewards that can be achieved in exchange for that action. People with positive extrinsic or external motivation make their choices in order to receive formal rewards like salary, money, intimacy, respect, notoriety, etc. These factors can influence people's behavior for working towards something but themselves are not strong motivators for eliciting lasting change.
Internal Motivation is the willingness of an individual to act based on the potential satisfaction that they will experience in exchange for the action. The action is motivated by the experience of learning, growing, progressing, or from the pleasure that could occur from the specified task. This type of motivation gets to the core of what people crave and desire deep down. Those with internal or intrinsic motivation engage in actions that are personally rewarding. The personal reward can also be reflected upon those whom the individual cares about - family, children, spouse and other loved ones.
The key is that internal motivation tends to drive deeper to the heart of the person making the change. The external rewards are all fleeting and are subjective based on the opinions of others; however, being motivated by change that will positively influence your lifestyle and that of those around you has a much longer lasting effect and impact.
Here's an example:
A young mom who is overweight is looking to make change.
An external motivation for her may be to fit into that great dress that she saw at the mall.
An internal motivation for her would be to achieve not only weight loss but a healthier lifestyle so that she can become a positive role model for her young daughter.
Which type of motivation do you think will result in her staying more committed to her goal?
So what is the key to maintaining motivation?
The first key is to learn about the different types of motivation: internal and external. Once you discover their differences, you can identify what type of motivation you are using to adhere to your fitness program, and whether or not that is working for you.
External Motivation vs. Internal Motivation
External motivation is the willingness of an individual to act based on the potential rewards that can be achieved in exchange for that action. People with positive extrinsic or external motivation make their choices in order to receive formal rewards like salary, money, intimacy, respect, notoriety, etc. These factors can influence people's behavior for working towards something but themselves are not strong motivators for eliciting lasting change.
Internal Motivation is the willingness of an individual to act based on the potential satisfaction that they will experience in exchange for the action. The action is motivated by the experience of learning, growing, progressing, or from the pleasure that could occur from the specified task. This type of motivation gets to the core of what people crave and desire deep down. Those with internal or intrinsic motivation engage in actions that are personally rewarding. The personal reward can also be reflected upon those whom the individual cares about - family, children, spouse and other loved ones.
The key is that internal motivation tends to drive deeper to the heart of the person making the change. The external rewards are all fleeting and are subjective based on the opinions of others; however, being motivated by change that will positively influence your lifestyle and that of those around you has a much longer lasting effect and impact.
Here's an example:
A young mom who is overweight is looking to make change.
An external motivation for her may be to fit into that great dress that she saw at the mall.
An internal motivation for her would be to achieve not only weight loss but a healthier lifestyle so that she can become a positive role model for her young daughter.
Which type of motivation do you think will result in her staying more committed to her goal?
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