Welcome to RYAN'S Workouts!

Get "Country" Fit

2011-02-24T11:18:00.000-08:00

About a year ago I attended a session at IDEA World Fitness Convention--a continuing education event for fitness professionals. During that session the presenter, movement smart guy and ViPR creator Michol Dalcourt, shared an eye-opening story. A former trainer of hockey players in Canada, he also hosted summertime hockey camps for boys. The boys would arrive from all over, but soon Dalcourt could easily make a glaring distinction between two groups: those from the city and those from the country. Generally, when it came to “natural” performance and aptitude, country boys scored the highest marks.

Why did the country boys tend to outperform the city boys? Despite less access to state-of-the-art training facilities, Dalcourt explains that country boys simply moved better. In lieu of gym workouts, they spent a great deal of time engaged in activities like tossing hay bales, chopping firewood and other similar activities. They didn’t regularly use machines, dumbbells, benches or weight belts, yet these boys developed stronger, fitter, more athletic bodies than the city kids. The city boys were strong as well, but much of their training involved exercises that required very little movement like the bench press or seated biceps curls. They also regularly used seated resistance machines with benches and back supports requiring very little core strength and stability. This type of training placed the city boys at a disadvantage.

So why is this story important? Most of my personal training clients tell me they want to develop an athlete’s body. Most people I meet have a similar goal. Yet those same people sit at work; sit in the car on the way to the gym; sit on a piece of equipment while at the gym; and then go home and sit on the couch for the evening. Most of us are amazing sitters. Yet, most of us also have pain, low energy and a less than desirable fat-to-muscle ratio. The truth is that you can’t develop a strong, athletic body from a seated position. It might not be possible to control your work environment (though more and more people are building stand-up or even treadmill desks) or excess sitting due to the long commute. It is possible to control your workout. Just about anything you do while sitting can also be done standing, and with greater benefit. For instance, instead of a seated preacher curl, try a standing biceps curl. You’ll strengthen your biceps, and burn more calories because your entire body must work to stabilize the movement. For an even greater challenge, perform the movement while standing on one leg. Instead of seated leg presses, how about some walking lunges or side-to-side squats with dumbbells? When the legs fatigue, drop to the ground and pound out some push-ups. Squat back to the other side of the gym and repeat the biceps curls. Your body’s ability to move and stabilize in a variety of range of motions will improve greatly. You’ll also have a greater chance of developing that strong, lean, athletic body you’ve been dreaming of.

So when it comes to your workouts, don’t be afraid to go a little country.

To Exercise or Not to Exercise . . . With a Cold

2010-12-17T16:47:00.000-08:00

As outdoor temperatures turn cold, it’s likely that you’ll spend more time indoors. Researchers suggest that this may translate to a greater likelihood of developing a cold or flu due to increased person-to-person contact. Unless you plan on attending holiday gatherings clad in a Hazmat suit, chances are you may develop a cold. As a stalwart exerciser you might wonder if it’s safe or beneficial to exercise with a cold. Here are recommendations on exercising while sick from the American College of Sports Medicine:

DO exercise moderately if your cold symptoms are confined to your head. If you're dealing with a runny nose or sore throat, moderate exercise is permissible. Intense exercise can be resumed a few days after symptoms subside (in cases of the common cold).

DON'T "sweat out" your illness. This is a potentially dangerous myth, and there is no data to support that exercise during an illness helps cure it.

DO stay in bed if your illness is "systemic" – that is, spread beyond your head. Respiratory infections, fever, swollen glands and extreme aches and pains all indicate that you should rest up, not work out.

DON'T jump back in too soon. If you're recovering from a more serious bout of cold or flu, gradually ease back into exercise after at least two weeks of rest.

It’s also prudent to consider others before walking through your gym's doors. Exercise can temporarily dampen the immune system which makes those around you more susceptible to any virus you may have. When in doubt, stay home and rest. Your fellow gym-goers will thank you for it.

(I'm Not a) Marathon Man

2010-10-12T11:50:00.000-07:00

I’m not a distance runner. It wasn’t for a lack of effort, though. In middle- and high-school I joined the cross country running, and track and field teams. I failed miserably at cross country running, mostly due to boredom. The long stretches of repetitive motion—even among the beauty of Lake Tahoe, where I’m from—seemed impossible to maintain. I was far more successful at shorter events like the 100-meter dash or 200-meter hurdle.

The same holds true to this day. When I first started a strength-training program, my mind would wander and motivation would wane. I knew I was supposed to be in the gym for an hour—everyone said that’s how long it takes to see results. How much I accomplished during that hour is questionable. And the results proved that. Going to the gym was a struggle and I abhorred every minute of it.

I’ve recently realized that I need to play to my strengths. I’m naturally prone the sprint mentality. Instead of spending an hour or more in the gym, I exercise for no more than 30-minutes at time. That 30-minutes consists of pretty high-intensity, sprint-like activity. It’s quick, it’s dirty. I’m in, I’m out, and on with my life. I accomplish far more during that 30 minutes than I ever did with hour-long workouts. The best part? I’ve never achieved greater results.

When it comes to exercise, play to your strengths. The most important component of exercise is to move. Hate crunches? Don’t do them because someone told you to. Despise distance running like me? Do sprints instead. Exercise is most successful when it becomes something you want to do, instead of something you have to do.

Get With the Movement

2010-09-20T11:48:00.000-07:00

A few months ago I had the pleasure of speaking at the largest conference for fitness professionals worldwide. While there I was able to mingle with some of the greatest leaders in fitness education. A common theme involved movement--or the lack thereof. During a session on core muscle function and strength, the presenter talked about movement and how it seems to have disappeared from the gym. We get on treadmills or bikes, but go nowhere. We sit on benches inside imaginary boxes and perform biceps curls or chest presses. This is a perfectly normal gym scene. “However, to pick up a weight, perform varying range of motion walking lunges through the gym, put the weight down and return to the other side of the gym by hopping over benches--now that would draw some confused stares,” laughed the presenter. If physical activity is the goal of gym goers, why have we stopped moving?

Recently, New Orleans Saints quarterback, Drew Brees, issued a challenge to exercise enthusiasts. Together with his San Diego-based personal trainer Todd Durkin of Fitness Quest 10, and TRX manufacturer, Fitness Anywhere, Brees urges exercisers to ditch the weight machines, drop the dumbbells, avoid the treadmills, and “GET WITH THE MOVEMENT.”

“Functional fitness methods have brought a level of freedom to fitness. Literally anyone can get a great workout wherever they happen to be – on the road, in a park, at home, a gym...anywhere. That’s what this campaign is all about,” said Randy Hetrick, President of Fitness Anywhere. “GET WITH THE MOVEMENT champions fitness as a lifestyle, and celebrates the ‘ACTIVEists’ in our society that set personal goals and achieve them through fitness-oriented activities such as working out, running, cycling, climbing, team sports or a combination of these types of activities.”

The human body is designed to move. It is an engineering masterpiece that can be highly mobile and capable of great physical fetes. However, our technology-driven modern society has produced an environment of immobility. It’s no wonder then that our modern society presents with high rates of overweight, obesity and injury due to physical inactivity.

The average American spends at least 10 hours per day sitting at a desk, in a car or on the couch. That same American then heads to the gym for another hour to sit on a bench or exercise machine. As a result, we’ve become really effective and strong sitters. The GET WITH THE MOVEMENT campaign seeks to change that. While we may not be able to control our work environment, it’s entirely possible to create more movement outside of it. Brees, Durkin and Hetrick all agree that it’s time to become strong movers not sitters. They want to challenge you to "stand up, move around, get off balance." Instead of hopping on the treadmill, head out to the beach and take a run--forwards, sideways, diagonally. Instead of using a weight machine, try a TRX class. Get out of the imaginary box in the gym and move. "Got big goals? Want better results?" asks Durkin. "You'll have to train differently. If you keep doing what you're doing, then you'll never do better than you've done."
Take the challenge for a week. Think about movement, not muscle groups. You might be surprised at how good you feel.

Want to learn more about the GET WITH THE MOVEMENT campaign? Visit www.getwiththemovement.com.

Trouble Burning Fat? Work Smarter, Not Harder

2010-08-25T15:04:00.000-07:00

Many people seek out exercise as a method to lose weight. However, most of them will be unsuccessful. It’s not necessarily due to a lack of effort. Most likely a person’s inability to lose weight is the result of misinformation and faulty practices. This article will examine the best methods for whittling that waistline.

Calories In vs. Calories Out. Attempting to lose weight without a solid nutrition plan is much like trying to reach a building’s second floor using a downward-heading escalator. The efforts will not reap grand rewards. The truth is exercise is not the most efficient method for losing weight. For instance, it's easy to consume a significant number of calories in a very short period of time. But to burn those calories would require a lot more time--and effort. Here’s a little perspective: I could probably down 3 slices of pizza at a total 900 calories in about 10-15 minutes. However, I would need to sprint for about 35 minutes to burn those calories. Not only is a 35-minute sprint terribly exhausting, but working at this intensity is extremely dangerous. Instead of killing yourself with grueling gym workouts to make up for poor nutritious habits, try to consume whole, nutritious foods like lean meats, lots of veggies, fruits, etc. Processed, packaged items tend to be higher in calories as well as potentially harmful preservatives and chemicals. Also, beware of so-called "nutrition" items. I've heard countless stories of someone barely burning 100 calories via a low-intensity treadmill routine only to consume a 250-calorie "nutrition" bar afterward.

Build It to Burn It. The second most effective method for burning fat is to build muscle.
In the simplest terms, the more muscle you have, the more energy is required to maintain it. Many recent studies have shown that those who engage in a 25-minute strength circuit training (performing several strength training exercises in sequence with little to no rest in between) lose fat at a much faster rate than those who perform cardiovascular activity. Why? During a strength training routine, an exerciser’s muscles are damaged and require repair. That repair can take place anywhere from 24 to 36 hours after the workout is complete. The reparation process requires extra energy which means that the body will burn calories at a higher rate for 18 to 36 hours post-exercise. Unfortunately, the same cannot be said for cardiovascular activity. Scientists state that post exercise caloric expenditure may only be elevated for a maximum of two hours after that afternoon jog.

Sprint to Lose. The least effective method for shedding those pounds is cardiovascular activity. But don’t hop off that stationary bike just yet. Research shows that those who perform interval training—short bouts of high intensity exercise followed by low intensity rest periods—get in shape more quickly, and in less time.
The human body is a highly adaptive machine. Consistently performing the same movement patterns--like jogging or cycling--at the same intensity will eventually become ineffective and counterproductive. For example, have you ever seen an overweight sprinter? Not likely. What about an overweight marathoner? Probably. For example, a recent study compared 40 minutes of steady-state “aerobic zone” cardio against 20 minutes of interval training. The participants trained 3 times per week for 15 weeks. At the end of the study, the interval training group lost an average of 5 pounds of fat; the steady-state group gained fat. So, if your goal is to lose fat, pepper your jog with a few short burst, high-intensity sprints.

Losing weight takes effort. But significant results can be achieved by training smarter not harder. With a solid plan that includes good quality nutrition, strength training and a few sprints, you’ll be losing weight in no time.

On a Roll: Using the Foam Roller for Injury Prevention

2010-08-01T18:46:00.000-07:00

There are a variety of tools that litter the fitness setting. From your basic free weights and barbells to resistance tubing and stability balls, there is a piece of equipment for every interest. But whether you are a body builder, a triathlete or weekend warrior, there is one tool that should be added to your arsenal of fitness devices: the foam roller. This simple piece of dense foam is one of my greatest fitness finds, and offers the best massage you can get without breaking the bank to pay for it.

Self Myofascial Release
Though a still relatively unknown and underutilized tool, the foam roller originated from physical therapy and was utilized in lieu of hands-on massage therapy. It is based on a method known as self myofascial release (SMR), and is widely used amongst professional athletes, fitness professionals and exercise enthusiasts to maintain optimal physical function. According to the National Academy of Sports Medicine, the major benefits of SMR are correction of muscle imbalance; improved joint range of motion, muscle length and brain-body awareness; decreased muscle soreness; and joint stress relief.

The Science
The human body’s musculoskeletal system is responsible for the protection of internal organs, structural support and movement. Sometimes, due to activities of daily like lifting heavy weights, running, or long-duration static postures, the muscles and fascia (thin layer of supportive tissue that encases the musculature) develop knots, kinks or trigger points as a result of excess strain. These painful knots prevent the muscle tissue’s ability to lengthen and contract through optimal range of motion. Over time the decreased range of motion can lead to degeneration of the body’s soft and hard tissue structures and can cause ailments such as arthritis, osteoporosis, nerve entrapment andmany other painful maladies. Experts have found that placing external pressure on various areas of the body can help relieve the tension associated with strain to help regain optimal range of motion.

The Foam Roller
While many seek out the assistance of a massage therapist or other qualified individual, many SMR techniques can be practiced at home using foam roller. This 3’ x 6’ cylindrical tool is made up of dense foam that resists external pressure. Much like a rolling pin smoothing out dough, the roller is designed to smooth out kinks in muscles. The process can be quite painful; years of faulty movement patterns can create excess scar tissue that is difficult to break up. First-time users may only be capable of short bouts with minimal pressure, but just like building muscle or endurance, regular practice is necessary for optimal benefits. It is advisable to gain first hand instruction from a qualified individual to make sure you are fully aware of how to use it. Also, those with circulatory problems or chronic disease should consult a physician before use. Following are four sample exercises to help your body return to more optimal alignment.

Tips
Prior to use, here are several tips to ensure foam rolling success:

* NEVER roll across a joint.
Know the difference between tension release and pain
* Tension release = good. Pain = STOP
* BREATHE
* Always start by rolling away from the center of the body
* MOVE SLOWLY. Rolling quickly across muscle tissue will limit its effects
* Pause briefly on areas of significant tension
* Start by rolling an area for about 20-30 seconds and work your way up to longer bouts
* Foam rollers can be purchased at Sport Chalet, www.performbetter.com, www.spriproducts.com and other fitness retailers.

Quadriceps
Lie face-down atop the foam roller so that it is perpendicular to the body and placed just underneath the pelvis. Use your elbows for support and to help move the body along the roller. Slowly roll forward while taking measure of the sensations you feel. Stop before you reach the knee joint and slowly roll back to start. For more pressure, place one leg on top of the other.

Hamstrings
Sit atop the roller with legs extended. Use your hands to balance and move the body along the roller. Start closest to your butt and then roll along until just above the knee joint and then slowly roll back. For more pressure, place one leg on top of the other.

IT Band
Runners, cyclists and regular exercisers often have tightness in the tissues on the outside portion of the leg which can lead to knee pain. Begin by lying on the side with the roller just below the hip joint, supported by the elbow. Slowly roll along the side of the straightened leg until just above the knee joint. To reduce the pressure, take the top leg and place it in front of the foam roller.

Latissimus Dorsi
Those who spend a lot of time driving, sitting at a desk or on the bench press will likely have tight lats which can limit shoulder range of motion, and initiate shoulder pain. Lie face up with the foam roller underneath the armpit perpendicular to the body, and the arm extended above the head. Slowly roll throughout the shoulder blade and armpit area.

The Realistic Approach to Fitness

2010-06-23T13:23:00.000-07:00

“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

2010-04-06T12:49:00.000-07:00

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

2010-04-02T16:27:00.000-07:00

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.

Melt Fat With Medicine Balls

2010-03-31T13:08:00.000-07:00

Incorporating medicine balls into your workout can offer an alternative--and intense--challenge. They have been used for many years by athletes to improve performance and are now a staple of fitness facilities everywhere. Check out this video for some challenging medicine ball exercises.

WAVEHOUSE NEWSLETTER APRIL 2010 from Wellness Force on Vimeo.

Can't exercise? Watch this.

2009-12-18T13:24:00.000-08:00

There aren't really many good excuses for not exercising.

Foam Rolling, Flexibility and Strength

2009-08-05T10:41:00.000-07:00

I recently came across a video created by Eric Beard, MS, Master Trainer for the National Academy of Sports Medicine. He is one of the top minds in the industry and very well versed when it comes to structural integrity of the human body. This particular video explains a variety of exercises performed using the foam roller--an important self-massage tool that I use regularly and recommend that all my clients/friends/family/colleagues use as well.

The foam roller is a dense piece of cylindrical foam that, when used daily, help release tensions throughout the body. Everyone develops trigger points (also known as knots) throughout various parts of the body. Gone untreated, the trigger points will inhibit optimal movement patterns that can initiate pain and will likely limit your willingness to engage in movement for fear of exacerbating the issue. Without adequate release, these knots will go from an annoying, nagging pain, to a more serious problem such as joint degeneration or other painful condition. Eric specifically refers to tennis during the video, but these exercises are beneficial to just about everyone (it is always recommended to consult your primary physician prior to performing any exercise).

Regular foam rolling, followed by the stretching/flexibility exercises will help restore your body to a more neutral, and pain-free position. You might think: "I don't have the time." I am going to call shenanigans on that because who doesn't have 15-20 minutes each day to devote to physical health (if you really don't think you have time, let's sit down and see if we can't find time in your schedule)? If you've got time to watch American Idol, Lost or some other program, then you've got time to perform these exercises. Set yourself up in front of your television so you don't miss your favorite program, and have at it!

If you'd like to purchase a foam roller (which I HIGHLY suggest), choose the 36 x 6 version here: www.optp.com/AXIS-Roller-Series.aspx. $20 is a minimal investment for a lifetime of structural health!

The video is about 8 minutes long, and worth every minute. If you like what you see, be sure to check out Eric's blog, which is full of the same high-quality, research-based content. http://ericbeard.com.

Fitness Gimmicks and Money-Wasters

2009-08-03T15:45:00.000-07:00

A colleague of mine recently sent an e-mail that details the newest infomercial-esque fitness product to hit the market. The product will remain nameless; the point of this column is not to knock specific gimmicks, but to offer insights on why to avoid wasting hard-earned money on junk.

This particular product is like many that have come before it. The website shows a variety of young, pretty and all-too-thin women, smiling wide while performing several different exercises. They all boast how this particular product is all women need to burn fat and tone the upper body. Did I mention that it only weighs two pounds? While this might seem ideal (Who wouldn't want to get into fantastic shape by only lifting two pounds?), current research states that the positive benefits of this type of training are minimal.

I know that it is easy to be lured in by these promises; especially when they're espoused by spokes models who appear to have a body similar to the one you'd like to have. The big secret behind many of these promises is that those spokes models did not rely solely on the product to achieve results. It's likely that they underwent grueling workout sessions and were given a very strict diet to follow.

As each of my columns suggests, making improvements in your physical appearance takes work, and is going to require much more than a two-pound weight to achieve. There is no easy out. If you want real results, do not waste money on the next abdominal contraption. Instead, work with a qualified personal trainer or participate in a group exercise class a few times per week. The return on investment is going to be much greater than anything you can buy online. Most of these products offer false promises and create unrealistic expectations.

Patience, Progress and Perfection

2009-06-26T15:17:00.000-07:00

I recently came across an article that details a study that involved a child's capacity to delay pleasure. The children would sit in a room with a bowl of marshmallows all alone for an unspecified amount of time. The child could either ring a bell, whereupon the administrator would return and the child could eat one marshmallow (many didn't even bother ringing the bell and gobbled as many as possible in a high fructose corn syrup-induced rage). If the child was patient enough for the admin to return, she would be allowed two of the treats. As those children grew, the scientists determined that those achieved the greatest successes were the very tykes who waited for the two-marshmallow bonus.

This got me thinking about the landscape of today's society. I guarantee that the vast majority of the population would have significant difficulty delaying pleasure. And this is all too true when it comes to fitness, and is largely the reason many people fail at it. Here are some tips to keep you moving ahead with your fitness goals:

Make sure what you want and what you give are in equilibrium. I often see people who simply go through the motions when exercising, but are aghast at their lackluster results. Inevitably they give up because "exercise must not work for them." The truth is, unless you are a genetic anomaly, exercise does work, but it doesn't come easy. One of my mentors always says "10 in, 10 out," essentially, you give what you get. If you're only willing to give a 5 in effort, expect only a 5 in results. It's simple math. If your life won't allow you to give 100% effort, then you must get right with yourself and understand that you will achieve success at a slower pace.

It takes time. Whether your goal is to lose fat, train for a triathlon or build muscle, know that success will not happen overnight. Even if you can give 100%, it is important to be patient with yourself so that you don't become frustrated and give up. No matter the goal, think about how much time you spent getting to your current physiological state. It didn't happen right away, did it? It took time. A solid exercise and nutrition program will also require time to undo what has been done.

Make it part of your life. Like it or not, health and fitness must be for life. There is nobody on this planet who was able to achieve goals through nutrition and exercise, only to maintain those results without continuing to exercise and eat well. It's simply not possible. To put a fit spin on an old Aerosmith hit, "fitness is a journey, not a destination." Start now, and do it for life. Start small and progress in stages. Since fitness truly is a journey, then there really is no need to have achieved success yesterday, right? Take all that "must have it now" stress out of the equation and you might just enjoy that journey.

So, it's up to you to decide. Do you want to wait and achieve lasting success, or would you rather blow it all for a quick fix?

Cheers and health!

Heart Health

2009-01-23T10:12:00.000-08:00

Heart health is of absolute importance. Without a well-functioning ticker, quality of life will be significantly diminished. Read on to learn tips and techniques for taking good care of your heart.

Newswise — American Heart Month is the perfect time to initiate lifestyle changes that can help lower your risk of heart disease, according to Ara DerMarderosian, PhD, professor of pharmacognosy at University of the Sciences in Philadelphia. Coronary disease is the No. 1 killer of men and women in the United States, and the Centers for Disease Control and Prevention reports that it affects one in four Americans. However, a few simple measures could make those numbers much lower.

“We need to aim for proactive prevention and not damage control,” said Dr. DerMarderosian, who is a noted pharmacognosist, author, and lecturer. “Our goal should be not only to minimize the behaviors that are harmful to our health, but to implement the practices that are known to be helpful and beneficial.”

To help protect your heart, Dr. DerMarderosian has identified a few simple diet and lifestyle changes that anyone can practice:

Eat a Heart-Healthy Diet
• Avoid fried foods and highly-processed foods such as deli meats.
• Seek low-fat and low-cholesterol foods.
• Consume six to seven servings of vegetables daily.
• Eat fresh, homemade meals rather than processed and prepared foods.
• Increase antioxidants in your diet by eating foods such as citrus fruits, blueberries, and spices such as turmeric.
• Limit consumption of red meat to one or two servings each week.
• Eat more fresh chicken, turkey, and fish, including salmon, cod, herring, mackerel, and sardines, which supply heart-healthy omega-3 fatty acids.

Live a Heart-Healthy Lifestyle
• Don’t smoke and steer clear of high-smoker areas and events.
• Avoid and reduce stress as much as possible.
• Maintain a positive attitude.
• Exercise moderately and regularly.
• Maintain bowel regularity.
• Drink alcohol moderately; roughly one glass of red wine daily is acceptable.
• Be cautious and consult your physician before taking dietary supplements which claim heart benefits.
• Practice portion control and consume meals unhurriedly.

10 Medical Reasons to Exercise

2008-12-11T09:52:00.000-08:00

While many approach exercise as a means to developing a more attractive exterior, many of the benefits of a health and fitness program lie beneath the surface. Here are ten top reasons to exercise according to The Methodist Hospital:

Ten Medical Reasons to Exercise

Exercise helps keep your arteries flexible and malleable, which prevents heart disease and heart attacks.

If you have metabolic syndrome, losing as little as 6.5 percent of your body weight results in substantial reductions in blood pressure, glucose, triglycerides and total cholesterol, all factors that lead to heart disease.

Exercise prevents the growth of fat around the midsection, which is angry, dynamic fat that actively contributes to diabetes and resulting vision loss and limb amputation.

Fat around the midsection is also associated with inflammation that leads to damaged blood vessels, heart disease, liver disease and Alzheimer’s disease. Exercise helps prevent this.

Exercise lifts your mood by increasing serotonin levels in your brain.

Exercise can be a social activity, which is associated with higher incidence of general happiness.

Strength training improves bone strength and prevents osteoporosis.

Strength training and flexibility helps prevent injuries caused by everyday activities like lifting thing and hopping over puddles.

Participating in team sports like flag football, softball, basketball or sand volleyball enhances hand-eye coordination which improves your reflexes.

Exercise tones your muscles and makes you leaner.

Sleep Matters

2008-10-05T19:51:00.000-07:00

Sleep Matters

By Ryan Halvorson

We all know that sleep is an important factor in helping keep us rested and ready to deal with the world. Despite this knowledge, nearly 70 million Americans report getting less than the minimum requirements for sleep on a nightly basis. For those of you who consistently wake throughout the night, have trouble getting out of the bed in the morning or spend most of your day exhausted, it might be time to take a look at your sleep patterns and make a significant effort to improve them. According to some experts, your life may depend on it.

The Science of Sleep. Sleep is separated into two major categories: Rapid Eye Movement (REM) and Non Rapid Eye Movement (NREM). You first begin your journey into dreamland by entering NREM which is comprised of four separate stages and takes up about 75% of your total sleep time. The first takes place when drowsiness consumes the body and the brain waves and muscular activity slows. This is followed the “light sleep” stage and is marked by general disconnection from environmental surroundings, further slowed brain waves and muscular activity, along with a decrease in body temperature and heart rate. Stages three and four signify a much deeper sleep in which you gain the greatest amount of restoration; breathing slows, heart rate continues to decrease, growth hormones are secreted and tissue regeneration and growth takes place. During uninterrupted sleep, REM takes over and the brain becomes more active, heart rate and blood pressure increase and breathing becomes irregular. Most dreams tend to occur during this time as well. REM lasts about 90 minutes and the cycle then shifts back to NREM. In order to fulfill the necessary number of cycles the average person needs to sleep about seven to nine hours each night. Any less than that and the body and mind begin to suffer.

DWD: Driving While Drowsy. You may have heard that sleepy drivers can be just as dangerous as drunk drivers. According to research performed by the National Sleep Foundation (NSF), this is one myth that holds water. One study tested sleep-deprived individuals on alertness, judgment, reaction time and memory, and found that the subjects scored lower than those under the influence of alcohol. Essentially, a person who is awake for 17-19 hours poses the same threats as someone whose blood alcohol concentration (BAC) is .05%. If pulled over at 0.5% BAC, it is likely that the officer will place you in cuffs and cart you off to the drunk tank. Experts estimate that, each year, 100,000 auto accidents result from dozing drivers; 71,000 of them cause injury or disability, while 1,500 are fatal.

While not as immediately detrimental to yourself and others as driving while tired, there are a great many other negative side effects. The NSF reports that sleep deprivation costs about $100 billion annually due to lost productivity, medical expenses and sick leave. Perceptive, decision-making and concentration skills are all hampered by inadequate rest. Studies show that, for every 24 hours without sleep, brain cognition decreases 25%. It is also thought that those who regularly experience less than the recommended amount of sleep are at greater risk of developing increased blood pressure, coronary artery disease, heart failure and stroke. Further, lack of sleep is also thought to induce rage, anxiety, depression, obesity and inadequate muscular strength.

Weight Management for the Weary. For many years, scientists have attempted to determine reasons why some people gain weight and why they have difficulty shedding it. Their continued search has led them to draw a link between lack of sleep and obesity.

One theory is in regards to the Human Growth Hormone (HGH) which is responsible for the maintenance of muscle and fat proportion. Experts believe that HGH secretion is limited during sleepless nights and results in excess fat storage in the abdominal region. Another potential contributor is leptin, a hormone responsible for satiation--or the feeling of being full after food consumption. Without optimal leptin secretion, the body is less capable of determining when it’s had its fill, leading to binging and over eating. The metabolism also tends to slow, and the body is cannot adequately process glucose--the body’s main source of energy. Sleep periods are also the time when “worked-out” muscles go through repair and growth. This is especially important for those looking to put on muscle mass and improve strength. Fatigue impacts weight room performance; you may be able to trudge through an hour’s workout, but intensity is oftentimes limited without adequate rest. With enough sleep, however, the body will be able to regulate its various processes more succinctly which can provide greater stores of energy for increased activity, as well as greater potential for performance gains.

10 Tips for Getting Great Sleep. There are a great many reasons to get more sleep. If you find that the sandman tends to skip your bedroom, try implementing a few of these tips courtesy of the National Sleep Foundation:

Maintain a regular bed and wake time schedule including weekends.
Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night.

Establish a regular, relaxing bedtime routine.
A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety. Examples of this include taking a hot bath, reading a book or listening to soothing music.

Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
Design your sleep environment to establish the conditions you need for sleep – cool, quiet, dark, comfortable and free of interruptions.

Sleep on a comfortable mattress and pillows.
Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses.

Use your bedroom only for sleep and sex.
It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep.

Finish eating at least 2-3 hours before your regular bedtime.
Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night.

Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult.

Avoid caffeine close to bedtime. It can keep you awake.
Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later.

Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems.

Avoid alcohol close to bedtime.
Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.

Food Diaries Double Weight Loss

2008-09-22T12:32:00.000-07:00

by Ryan Halvorson

One of the many reasons exercisers and dieters experience weight fluctuations is because they don’t have a firm grasp on what is being consumed on a regular basis. While most people believe they know everything they’re eating, caloric intake is often grossly underestimated. Researchers have recently determined that the simple act of increased awareness can prove a boon to those looking to lose weight and improve overall health.

A recent study published in the August 2008 issue of the American Journal of Preventive Medicine states that the simple task of keeping a nutrition diary can have a significant impact on weight loss efforts. The Kaiser Permanente study involved nearly 1,700 participants who were required to maintain a food diary detailing nutrition intake for six months. Study participants participated in 30 minutes of moderate intensity exercise daily and were encouraged to consume a heart-healthy diet rich in fruits and vegetables. To ensure compliance, diaries were submitted to researchers during weekly meetings. Upon study completion subjects experienced an average weight loss of 13 pounds with more than 2/3 of the group dropping nine pounds.

“More than two-thirds of Americans are overweight or obese,” states study co-author Victor Stevens, PhD. “If we all lost just nine pounds, like the majority of people in this study did, our nation would see vast decreases in hypertension, high cholesterol, diabetes and stroke.”

A food diary doesn’t have to be anything formal, continues Stevens. Simply the act of writing down what it is you’ve eaten in a notebook or in the body of a self-addressed e-mail can help create nutrition awareness. Chances are the diary will alert you to gaps in nutritional requirements such as limited vegetable intake as well as any areas where less healthy choices are abundant. “It’s the process of reflecting on what you eat that helps you become aware of your habits, and hopefully change your behavior,” states Keith Bachman, MD.”

If you’ve been experiencing difficulty losing weight or are unsure if you’re consuming enough heart-healthy items, a food diary might offer a simple solution.

Six Tips for Staying Motivated - Part Two

2008-09-04T11:03:00.000-07:00

Six Tips for Staying the Course: Part II

In the first of this two-part series we discussed three strategies you can employ to achieve success with a fitness program. You learned the benefits of realistic goal setting; why it’s best to focus on your potential and not the potential of others; and alternate methods for evaluating progress. Now it’s time to dig a little deeper and learn the final three tips you can use to set yourself up for success.

Excuses, Excuses. As a personal trainer, I’ve heard more excuses than a Math teacher on exam day. Many of them are legitimate however the vast majority arise out of situations that are entirely controllable. You may not be able to avoid a last-minute meeting at work, a flat tire or getting the flu, but when something regularly derails your efforts, it’s time to make a change. Before even agreeing to take on a new client, I require that she write a list of potential barriers to exercise, and then go through each item to determine how best to approach it. Barriers to exercise may include perceived lack of time, fatigue, lack of motivation, taco Tuesdays or Sunday morning band practice. Anything you feel may inhibit a 30-minute exercise bout is a roadblock that can be added to the list. Once you have compiled your list, think of at least one way you can overcome each roadblock. For example, if you’re having trouble making exercise a priority, schedule it into your planner. Setting aside a specific block of time each day ensures that you have ample time to devote to improving your level of fitness. If you are seriously committed, the barriers to your success disappear.

Get Guidance. One of the biggest mistakes gym-goers make is heading off to exercise without adequate education. I’ve spent a great deal of time inside one fitness facility or another, and I notice the same situation over and over again. A newbie gym-goer receives a tour of the facilities and signs up for a membership. On his first day in the gym he wanders aimlessly looking for some sort of guidance, but is afraid to ask questions for fear of seeming incompetent. He’ll gaze at the instructions on a machine, watch the biggest guy in the gym lift too much weight or hop on a stationary bike for a quick five minute workout. Unfortunately, this guy may not make it past week two. The truth is, most people who purchase gym memberships will go MIA within the first few months.

One way to combat failure is to seek guidance from a fitness professional. A qualified fitness professional has spent a great deal of time studying exercise science and will be an invaluable resource whether you are starting a program or need to give your current one a makeover. She will devise for you an individualized exercise plan that will keep you motivated and help you achieve those goals in a safe, effective and efficient manner. Hiring a trainer is an investment, so make sure you ask questions about certification, education and experience. If you’re not necessarily interested in a long-term commitment, a few sessions with a personal fitness trainer can help you learn to navigate the gym floor and give you some solid tips for getting started.

Injuries, boredom and Plateaus, Oh My! Many people--due to habit--perform the same routine over and over only to find that they lose interest, sustain injury, hit performance plateaus, or all of the above.

> Boredom: You wouldn’t watch the same old movie five times a week for months on end, so why would you train that way? Today’s society is full of ever-changing stimulus which has trained us to lose interest quickly. In order to maintain or regain interest, try adding variety to each workout. Small changes, such as reversing exercise order may be sufficient, or perhaps an entire change in routine from one workout to the next may be appealing. Instead of hopping on the treadmill for a warm-up, try starting off on an elliptical trainer or recumbent bicycle. Not a fan of the gym? Activities such as gardening, walking the dog or playing ping-pong can be sufficient enough to burn calories and increase or maintain your overall level of fitness.

> Injury Prevention: Ever heard of shin splints, carpal tunnel syndrome or tennis elbow? Each of these painful “overuse injuries” is oftentimes a result of repetition. Participating in the same activity on a regular basis may increase wear and tear on involved structures of the body, which perpetuates your chances of serious injury. Combat overuse injuries by shaking up the routine and giving certain muscles a chance to rest. A varied routine will also increase your strength and range of motion.

> Break through Plateaus: One of the most frustrating aspects of exercise is the plateau. You’ve worked diligently to incorporate fitness into your daily routine, only to hit a brick wall two months into the program. The human body has an amazing capacity to adapt to all sorts of stimulus and become increasingly efficient at performing certain tasks. The downside of this, however, is that once the body has adapted to a specific pattern of movements, it is very difficult to make improvements. The remedy? Shock your body by altering your current course. A change in exercise modalities will force your body to work harder, and you’ll break through a plateau in no time. For instance, trade the bench for a stability ball when doing a chest press. The added instability will activate more muscle groups and provide you with greater overall strength.

Staying on par with exercise goals can be a daunting task. Some days will be easier than others, but as long as you remain consistent and follow these six tips, success will be yours in no time!

Get--and Stay--Motivated

2008-08-12T11:49:00.000-07:00

Six Tips for Staying the Course: Part I
-by Ryan Halvorson
Keep your exercise program forging full steam ahead with tips from the trenches.

As we now forge full steam ahead into the final rumblings of the year it might be time to check in with those New Year’s resolutions you made almost nine months ago. Have you been successful thus far? Did you have a few slip-ups but still managed to stay on track? Or, like so many others, has your good college try resulted in packing on that freshman 15? Maintaining any health and fitness program can be difficult. Here is a first series of tips to help you get—and stay—focused on living a health and fit lifestyle.

1. You are not Brad Pitt. The movie Fight Club did for abdominals what Friends did for hair. Brad Pitt, in all his shirtless glory, sent throngs of men racing to the nearest gym with hopes that they too can get his abs. Unfortunately--and here comes the harsh reality--you are not Brad. I am not Brad. In fact, there’s only one person on this planet who is Brad and well, that’s Brad. Joking aside, one of the major reasons an exerciser loses motivation so quickly is that the results he’s achieved do not mirror the results he has imagined for himself. Oftentimes, these results are based on magazine cover models, actors and athletes who spend almost every waking moment sacrificing and working toward a fit-looking body. For those “real people” out there, time and money are limiting factors and dictate much of what is possible. Instead of competing against someone with a completely different genetic makeup, try competing with yourself. A few examples of self-competition include:
* Count the number of push-ups (or other such exercise) you can do within a given time period (ie 30 seconds). Write that number down and try to beat it the following week.
* Time your mile run and write down the results. Try to beat those results the next time you run.
* Hold a plank (face down on toes and elbows) as long as you can before form fails. Challenge yourself to hold the position a little bit longer each time.

2. Set realistic short- and long-term goals. “I’d like to lose 20 pounds for my sister’s wedding next month.” This is perhaps one of the most common requests I receive from a new client. The problem with this goal is that it’s completely unrealistic. For her to accomplish such a monumental task, she would have to burn an extra 2,500 calories per day (!), which would require about four hours of running. Who has that kind of time, and frankly, who wants to run that much? This person has given herself an impossible goal and will become discouraged and quit when she doesn’t drop the weight so quickly. A more manageable goal is to shoot for a 4 to 6 pound loss per month. A healthier option for the body, breaking up the large goal into smaller increments will provide you with reassuring “breadcrumbs” as you navigate toward the larger one. If to run a half marathon, work toward slowly increasing your mileage week after week until you’re finally able to run several miles with less perceived effort. You will feel stronger and more confident in your abilities. You will also realize that, if you were able to accomplish this task, previous challenges may seem less daunting.

3. Stay off the scale. In this society where weight seems to be the sole determinant of true happiness, it’s difficult to imagine a day when you don’t face the scale to see if progress is made. Whether you want to beef up or slim down, attaching weight to success is surefire way to send you seeking solace in your chaise lounge, Cherry Garcia ice cream and Lost DVDs. For example, all throughout my life people have made negative comments about my weight. Bullies targeted me because I was perceived as a skinny weakling. Friends’ mothers would double my helpings at dinner so as to “fatten me up.” What resulted was inadequate self perception and obsession with weight gain. I worked hard at the gym, downed tons of protein shakes and whatever muscle building concoction I could find, but every time I hopped on that scale I was instantly disappointed. I was so fixated on weight that I didn’t notice the improvements in strength, agility and power and was ready to give up on exercise because it didn’t seem to work for me. Then, a magical thing happened. I stopped weighing myself and started to associate success with the ability to lift more weight or to run a mile at a faster pace. My self-confidence improved and I found that exercise became more of a pleasure than a chore. With this in mind, I limit weigh-ins with my clients. At first they don’t understand my intention, but soon realize that the less fixated they are on weight, the more they concentrate on the exercises and the faster they achieve results. For those who require more tangible evidence of progress, try measuring various body parts with a piece of yarn. For example, get a friend to wrap the yarn around your bicep, snip and label. Two weeks later, measure a new piece of yarn and see how things have changed.

It doesn’t matter if you currently exercise, or if you want to get started, try a few of these techniques and you’ll be headed toward success in no time. Stay tuned for three more tips that will help you achieve fitness success.

Get off the couch and get some exercise!

2008-08-11T11:50:00.001-07:00

As part of yet another plan to help motivate inactive or underactive people to move more, the Virgin Active team have developed a fun site called Sofa Bash.

Destroy the virtual couch with a chainsaw, shotgun or other implement and receive a free day pass to one of 70 fitness facilities nationwide. Enjoy!
visit http://www.sofabash.com/ to learn more.

9 facts about weight loss

2008-08-10T22:44:00.000-07:00

I found a great article on weight loss myths and truths. Follow this link to learn more about the hard truth about successful weight loss:

http://www.divinecaroline.com/article/22178/53765-nine-cold--hard-weight-loss/.