The Realistic Approach to Fitness

“The pursuit, even of the best things, ought to be calm and tranquil.”
- Cicero

There is a myth floating around that only those who are extremely vigilant about their eating habits and exercise are capable of living healthy lifestyles. As a fitness professional, I’m expected to lead by example, and I can’t tell you how many times a friend will ask incredulously, “You drink coffee? Isn’t it bad for you?” or “You don’t go to the gym everyday?”
I tend to laugh it off. I’m not one to be bothered by the judgment of others. However, such comments encourage me to think about what it means to be truly healthy and fit. I also wonder if others hesitate to change their habits because they operate under the unfortunate misconception that getting fit is an “all or nothing” endeavor.

Moderation
I’m a fan of moderation. I enjoy going out for a couple of drinks and have been known to indulge in a late-night burrito from time to time. Admitting this makes me a target for friends or acquaintances who question my integrity as a personal trainer. I welcome interrogation because I believe it helps others realize that a personal trainer is not a genetic marvel with an iron-clad will. I am a real person just like you. I get cravings. I sometimes give in to them. I don't go overboard. I also don't berate myself for it.

My vision of health and fitness encompasses everything – from being able to execute a certain number of push-ups, to successfully completing a mud run injury-free, to relaxing at the beach. I strive to maintain a high quality of life, which means I allow myself to enjoy some guilty little pleasures. For example, am I willing to sacrifice sushi night so I can get a more defined midsection? No. I know many people who are capable of giving up foods they love to maintain a six pack, but it’s not how I like to live my life. Everyone is different.

You get what you give
A mentor of mine and one of the top trainers in the country is often heard saying the phrase, “10 in, 10 out.” He uses this as a motivational tool for those who might not be performing to the best of their abilities. Essentially, this means that if you want 100% success, you have to put in 100% percent effort. In simpler terms, you get what you give. It is common sense: you can’t go for a leisurely half-hour walk then eat a high-calorie meal and expect to lose weight. “Offsetting” that high-calorie meal with a diet drink isn’t going to help either.

One of the greatest pitfalls among exercisers is that the perceived effort is much higher than the actual effort. So, when results are stunted, greater potential for burnout occurs. The truth is good quality nutrition and moderate- to vigorous-intensity exercise most days per week is required to make body composition improvements. If you find you’re not achieving the results you want, take a good, honest look at the effort you’re putting in. Does your heart rate elevate during exercise? Do you sweat? Are you meeting the minimum recommendation of at least five moderate- to high-intensity exercise sessions per week? Have you reduced overall fat and sugar intake? Have you cut back on portion sizes? Answer these questions as truthfully as possible and you’ll likely discover your primary roadblock.

It’s also important to consider what you want to achieve and how much effort you’re willing to put in. A person whose goal is to make the next Abercrombie & Fitch photo shoot will have to work a lot harder (hours of gym time coupled with near starvation) than someone looking to drop a few dress sizes. Be realistic about your goals and you’ll be less disappointed.

The 80/20 rule
A coworker of mine--who is also a marathoner--swears by a variation of the 80/20 rule. The rule is simple: make healthy nutrition (that includes food and drink) choices 80 percent of the time, and allow yourself to make less healthy choices 20 percent of the time. For example, during the week she is extra vigilant about what she eats and has iron-strong resolve when company pot luck time comes around. During the weekend she allows herself to indulge a bit in the things she enjoys. She doesn’t go on a long weekend bender, though she takes pleasure in a slice of chocolate cake or a few glasses of wine. Some might even employ this rule on a daily basis. The point is the 80/20 rule allows you to satisfy cravings for the things you enjoy without feeling guilty about it. The 80/20 rule gives you an “out.” The important thing to remember is that you have to get right back on the nutrition wagon as soon as possible.

Exercise your moderation
One of the biggest deterrents to exercise is the notion that you have to get to the point of regurgitation to know it’s working. While an Iron Man competitor might push his body to the limits, the average health-minded individual need not work to such an extent to see results. Also, there are so many methods for getting in shape--and enjoying it--and they don’t necessarily have to involve muscle-splitting body building routines or 15-mile treadmill runs. If you always enjoyed riding a bike as a kid, make that your primary form of exercise. Throw in some squats and push-ups, and you’ve got yourself a well-rounded routine.

Don’t be afraid to try new things. A good friend of mine discovered running two years ago and now you’d have to break his legs to keep him from it. We also live in a 31-flavors type of society which means that exercise options are abundant. For instance, the Wave House Athletic Club offers a wide array of classes such as Zumba, yoga, kickboxing and more. There’s no harm in giving them all a try. Some you’ll enjoy; others you won’t. The important thing is to keep trying, and to know that you need to experience some sort of challenge to make improvements in your fitness level.

Living a fit and healthy lifestyle doesn’t have to involve only eating carrots, lettuce and soy products, and working out so hard that you can’t move for two weeks. Making positive, reasonable changes in your current routine will help you maintain a program for the long haul. After all, health and fitness is a journey, not a destination.

Ryan Halvorson is a personal trainer at the Wave House Athletic Club, associate editor for IDEA Health & Fitness Association, and regular author and speaker on the topics of health and fitness.

Rockin', Pumpin', Thumpin' Boot Camp Playlist

For me, exercise is all about the tunes. Without a good playlist I meander around the gym like a gelatinous slug, bereft of the desire to challenge myself. However, a great playlist motivates me to push beyond self-imposed boundaries for a successful and satisfying workout.

The power of music has been tested in clinical settings. Not surprisingly, scientists have found that music plays a significant role in a person's mood. Gentle melodies can promote calmness while bone-jarring beats can inspire an extra repetition.

I am always on the lookout for new--and old--music to motivate my own workouts. I also use these playlists to help my RYAN'S Workouts peeps go the extra mile. Below you will find one of my more recent playlists that have made it into the RYAN'S Workouts rotation. Feel free to leave comments and let me know which tunes move you to sweat harder!

• Starry Eyed Surprise - Paul Okenfold


• Separate Ways - Journey


• The Hand That Feeds - Nine Inch Nails


• New Millennium Homes - Rage Against the Machine


• Rockin' to the Beat - Black Eyed Peas


• Holding Out for a Hero - Bonnie Tyler


• My Hero - Foo Fighters


• Any Way You Want It - Journey


• The Fame - Lady Gaga


• Enter Sandman - Metallica


• They Don't Care About Us - Michael Jackson


• Shake Your Pom Pom - Missy Elliott


• Supermassive Black Hole - Muse


• Firestarter - The Prodigy


• Possession (Rabbit in the Moon Mix) - Sarah McLachlan


• Roll Me Away - Bob Seger & The Silver Bullet Band


• Crash Remix - The Dave Matthews Band

As you can see, I've got a mix of a lot of different music styles to appeal to all my exercisers. I also try to include some slower music at the start and finish to accompany the warm-up/cool-down phases. Happy exercising!

Run Injury-Free

It’s estimated that 30 million Americans run and 10 million do so on a regular basis. It’s said that the feet absorb at least one million pounds of pressure during a single hour of rigorous exercise. It’s not surprising, then, that nearly two-thirds of runners will sustain injuries that may lead to discontinued exercise for at least a week.

Any deviations in the foot, such as fallen arches, can lead to a breakdown of the structural integrity of the entire body. Such breakdowns manifest as painful and oftentimes debilitating overuse injuries. You might liken it to a car with poor wheel alignment. Over time, abnormal tire wear appears, fuel efficiency is reduced and high speed instability increases. And this is just the beginning.

It is important to gain an understanding of these painful syndromes, and what you can do to fortify your body against them. The following information is not meant to replace medical advice. If you experience pain or irritation when running, discontinue and seek the advice of a qualified professional.

OVERUSE INJURIES

The most frequently experienced running-related overuse injuries are: Achilles tendonitis, iliotibial band syndrome, patellofemoral pain syndrome and “shin splints,” i.e., medial tibial stress syndrome. Knowledge of anatomy, biomechanics and your trainee’s specific structural imbalances will help you train your client to reduce or eliminate the incidence of painful overuse injuries.

Patellofemoral pain syndrome – the most common

The most common overuse injury is patellofemoral pain syndrome (PFPS), which is a generalized term used to describe pain that can be localized above, below or to the sides of the kneecap. Repetitive impact on uneven surfaces increases the presence of PFPS, as well as hill training, jumping or any other activity where the knees are bent under stress.

Achilles tendonitis

The Achilles tendon (AT) is a thick band of fibrous tissue that connects the calf muscles to the heel. Its main purpose is to support these muscles and to assist in bringing the heel off the ground.

Trainees with AT may complain of pain centralized, but not limited to, the heel, and is often aggravated by walking up stairs or hills. Redness in the skin may be present, as well as a general stiffness in the area.

Structural imbalances such as fallen arches and tight calf muscles are typically to blame for AT, as the tissue experiences limited range of motion, placing undue pressure upon the tendon and initiating microtears and inflammation. An estimated 11% of all running injuries are due to AT.

IT band syndrome

The iliotibial band (ITB) is another thick cord of fibrous tissue that originates from the upper middle part of the hip and runs along the outside of the leg and to the outside of the knee.

Pain results from excessive friction of the band along the lower, outer-side portion of the thigh bone catalyzed by poor training methods and faulty movement patterns.

Plantar fasciitis

Perhaps one of the greatest contributor to foot stability and shock absorption, the plantar fascia (ligament-like tissue) runs along the underside of the foot from the heel bone to the toes.

Many sufferers complain of pain underneath the heel at the onset of exercise. Strength and flexibility deficits in the surrounding soft tissue, such as tightness and weakness in the muscles of the calves are thought to be major contributors to PF.

Shin splints

Medial tibial stress syndrome (MTSS), or shin splints, are generic terms referring to unspecific and oftentimes painful inflammation of the tissues in the front and inner portions of the lower leg. Those who run or jump are most likely to suffer MTSS, especially if there is a weakness in the shin muscles.

WHAT CAN BE DONE?

Structural alignment

Optimal alignment is when the body is positioned so that stresses are minimized and evenly distributed through the body’s structures. Though running is a highly complex series of movements, basic postural adjustments can prove essential in fortifying the body’s structures for pain reduction or prevention. Here are a few things to look for:

• Feet should be parallel and arches neutral.
• Kneecaps should face forward.
• Reduce low back arch by simultaneously contracting the gluteal and abdominal muscles.
• Shoulders back and down
• Head squared above the shoulders

When looking from the side, you should be able to draw a straight line from the midfoot or ankle, through the middle of the knee, hip and shoulder to the middle of the ear. A side-view, digital image can help you more aware of strength and flexibility deficits.

Self-massage

Muscle tightness can prevent full muscle contracture, placing excess stresses on inferred tendons, ligaments and joints. Myofascial release, or self-massage, is an effective form of tension release that allows muscles to return to more natural ranges of motion. If you experience tightness or irritation along the underside of the foot, for example, you might relieve tension by gently rolling the foot over a golf ball. The pressure increases blood and oxygen supply, while improving flexibility in the plantar fascia. Foam rollers, tennis balls and self-massaging tools are other useful implements for self-massage.

Strength training

Many runners tend to ignore strength training as part of their program. As previously stated, someone who has PFPS often has inadequate strength in the thigh muscles. They are the primary stabilizers of the upper leg upon the lower leg, and if they aren’t strong enough to absorb impact, the knee joint will surely suffer. Such exercises as squats and lunges, when done with proper form, can greatly strengthen those muscles and provide them with the stability to prevent excessive knee joint movement.

Flexibility training

As with strength training, flexibility deficits must also be tended to. For example, someone with AT syndrome might have tight calf muscles. After releasing tension with a foam roller or self-massage tool, increase flexibility by bringing the toes up toward the shin or performing some form of calf stretch.

Footwear

Shoes can make or break a successful running program. Before purchasing shoes, seek the advice of a foot specialist as this is a highly complex structure comprising many small bones and muscles with potential for varied malalignments. The foot is also the first line of defense in shock absorption and should be treated with care. Here are a few tips for buying shoes:

• Look for shoes with a low heel.
• The hindfoot should be firmly supported and cushioned for shock absorption and control.
• Shoes should have enough arch support to prevent excessive pronation. Suggest orthotics (custom-made shoe inserts) if adequate arch support is difficult to find.
• The forefoot should be allowed unrestricted mobility for gripping and toe-off propulsion.
  

Running can be a highly effective and enjoyable form of exercise, and it is possible to safeguard the body against pain and injury. A well-rounded strength, flexibility and self-massage program combined with adequate footwear and knowledge can help you maintain the running program you love.

Ryan Halvorson is a personal trainer at the Wave House Athletic Club and the Associate Editor of IDEA Health & Fitness Association, the leading educator of fitness professionals worldwide. He is also an internationally recognized author and speaker on the subjects of health and fitness.