Some of you may not know this... but stretching before a run or exercise is not a good idea. Studies show that static stretching—holding a muscle in an elongated, fixed position for 30 seconds or more—could hurt performance if done before a workout (save it for after your run). But dynamic stretching aka warm ups, which uses controlled leg movements to improve range of motion, loosens up muscles and increases heart rate, body temperature, and blood flow to help you run & workout more efficiently. Dynamic stretching is most effective when it's sport-specific. This prerun routine targets the muscles used for running. Start slowly, focusing on form; as the exercises get easier, pick up speed. Use small movements for the first few reps, and increase the range of motion as you go-- check these out below:
LEG LIFTS
Swing one leg out to the side, then swing it back across your body in front of your other leg. Repeat 10 times on each side. You can hold on to something if you feel like you are unstable and lose balance.
BUTT-KICKS
While standing tall, walk forward with an exaggerated backswing so that your heels come up to your glutes. When this is easy, try it while jogging. Do 10 reps on each side.
PIKE STRETCH
Get in a "pike" position (hips in the air). Put your right foot behind your left ankle. With your legs straight, press the heel of the left foot down. Release. Repeat 10 times on each side.
HACKY-SACK
Lift your left leg up, bending the knee so it points out. Try to tap the inside of your left foot with your right hand without bending forward. Repeat 10 times on each side.
TOY SOLDIER
Keeping your back and knees straight, walk forward, lifting your legs straight out in front and flexing your toes. Advance this by adding a skipping motion. Do 10 reps on each side.
WALKING LUNGES
Step forward using a long stride, keeping the front knee over or just behind your toes. Lower your body by dropping your back knee toward the ground. Maintain an upright posture and keep your abdominal muscles tight & in.
These exercise above are running specific... but remember, warm ups are essential along with a nice cool down/stretch after workout or run. Never stretch a cold muscle.
Sunday, April 25, 2010
Friday, April 9, 2010
Eat more- Eat right -you are unique.
Listening in on what some of my clients have been doing according to their diet, I recently found some clients motivation dropping and training sessions becoming inconsistent. Upon poking some more, I was shocked to find out the frustration that was coming from some weight loss plateaus.
For some of us, its not as simple as this numerical truth-- If you burn more calories than that which you consume then you will lose weight. Adding weight training will speed up the calorie burn and help burn fat faster than just cardio. That clock hanging above the finish line tells you exactly how your race went. Just like the numbers on your scale tell you precisely where you stand in the battle of the bulge. But be careful and don't get obsessed with playing the numbers game. Its not for everyone, Some can simply eat right & workout and lose those 15 lbs they have been working towards. Others plateau, their bodies go into starvation mode and hold on to fat. From the time you begin your voyage on losing weight and rediscovering a healthier you -- there will be ups and downs. The key is to stay strong. Take that time to build your inner self, and see what you are really made of.
Running is one of the most efficient ways to burn calories. For every mile you log, you burn about 100 calories. (If you weigh more than 150 pounds, you'll burn a bit more per mile, and if you weigh less, you'll burn slightly less). So what happens when you are on a weight lifting program and cardio schedule while eating consciously and you hit a plateau? You just cant understand why you are not losing anymore weight. You stay patient and then cant help but get discouraged after a few months. You start to give in to infomercials, begin to stray from healthy diet and some even start to cut back on their food intake?!
ughhhhhhhhhhhhhh!!!!!!!
If you have plateaued for 3 months or so, look once again into your diet and training routine. Burning 3500-4000 per week may mean you are not getting enough food. I know that sounds weird, but as a trainer I have done simple things like adding 200-300 calories to my clients meal plans and they almost instantly drop weight and continue dropping.
Sometimes you need to fool your body into believing you are not starving it. I would try increasing 200 calories each day for a week...try and make the increase in protein and fruits and veggies rather than dry carbs and see if that helps.
If you feel like you are tired of spending so much time in gym then cut back from 90 minutes to an hour and increase calories burned in your everyday activities. Park a mile from work and walk to and from your car (200 calories), instead of running with your dog, go for your run, then take the dog for a 30-minute walk (175), play Frisbee with the kids for 30 minutes instead of watching a sitcom (150), add 15 minutes of floor exercises (crunches, leg lifts, back exercises) to a workout (130), after an easy run, jump rope for 10 minutes (100), and if you use public transportation get off a few stops before your destination and walk more--- its nice out now so no excuses. Get creative, stop those negative limitations.
Remember we have to work hard at tricking your body into letting go of that unnecessary bulge and add loads of variety in how you workout those muscles and what you eat. Begin to save calories rather than starve yourself. Drink diet coke rather than regular coke, if you can switch to water! Don't drink your calories-- eat them. Use mustard instead of mayo on your sandwich-- thats 90 calories right there. And are you eating breakfast? cause thats just like kick starting your metabolism not just your day.
Keep in mind its all about the choices we make and what may work for our friends may not work for us.
For some of us, its not as simple as this numerical truth-- If you burn more calories than that which you consume then you will lose weight. Adding weight training will speed up the calorie burn and help burn fat faster than just cardio. That clock hanging above the finish line tells you exactly how your race went. Just like the numbers on your scale tell you precisely where you stand in the battle of the bulge. But be careful and don't get obsessed with playing the numbers game. Its not for everyone, Some can simply eat right & workout and lose those 15 lbs they have been working towards. Others plateau, their bodies go into starvation mode and hold on to fat. From the time you begin your voyage on losing weight and rediscovering a healthier you -- there will be ups and downs. The key is to stay strong. Take that time to build your inner self, and see what you are really made of.
Running is one of the most efficient ways to burn calories. For every mile you log, you burn about 100 calories. (If you weigh more than 150 pounds, you'll burn a bit more per mile, and if you weigh less, you'll burn slightly less). So what happens when you are on a weight lifting program and cardio schedule while eating consciously and you hit a plateau? You just cant understand why you are not losing anymore weight. You stay patient and then cant help but get discouraged after a few months. You start to give in to infomercials, begin to stray from healthy diet and some even start to cut back on their food intake?!
ughhhhhhhhhhhhhh!!!!!!!
If you have plateaued for 3 months or so, look once again into your diet and training routine. Burning 3500-4000 per week may mean you are not getting enough food. I know that sounds weird, but as a trainer I have done simple things like adding 200-300 calories to my clients meal plans and they almost instantly drop weight and continue dropping.
Sometimes you need to fool your body into believing you are not starving it. I would try increasing 200 calories each day for a week...try and make the increase in protein and fruits and veggies rather than dry carbs and see if that helps.
If you feel like you are tired of spending so much time in gym then cut back from 90 minutes to an hour and increase calories burned in your everyday activities. Park a mile from work and walk to and from your car (200 calories), instead of running with your dog, go for your run, then take the dog for a 30-minute walk (175), play Frisbee with the kids for 30 minutes instead of watching a sitcom (150), add 15 minutes of floor exercises (crunches, leg lifts, back exercises) to a workout (130), after an easy run, jump rope for 10 minutes (100), and if you use public transportation get off a few stops before your destination and walk more--- its nice out now so no excuses. Get creative, stop those negative limitations.
Remember we have to work hard at tricking your body into letting go of that unnecessary bulge and add loads of variety in how you workout those muscles and what you eat. Begin to save calories rather than starve yourself. Drink diet coke rather than regular coke, if you can switch to water! Don't drink your calories-- eat them. Use mustard instead of mayo on your sandwich-- thats 90 calories right there. And are you eating breakfast? cause thats just like kick starting your metabolism not just your day.
Keep in mind its all about the choices we make and what may work for our friends may not work for us.
Tuesday, April 6, 2010
The center of power...
The muscles deep within your abs, back, attaching to the pelvis and spine are considered core muscles. Our core consists of so many muscles (about 30) that aid in everyday life activities. The area in our torso where these muscles are, is where our stability comes from and where our movements begin. Whether you are lifting up a box, running, or weight training, these muscles help keep you balanced.
I have outlined below what some of the major muscles do:
Internal / External Obliques: These muscles rotate your torso and work with the transversus abdominis to support (aka stability) to your center during movement.
Rectus Abdominis: This muscle is "six-pack" stuff guys...when contracted, rectus abdominis form the six-pack. (By the way we are all anatomically built to have six-packs, some of us just hide it with a layer of fat--I know some of us also like cakes more too... *cough*) While it helps stabilize your core, its main function is to flex or curl the trunk.
Transversus Abdominis: This deepest of the abdominal muscles wraps laterally around your center, acting like an internal weight belt. This has been thought of as the "money maker" in terms of core stability.
Hip Flexors (Psoas Major/Iliacus): These muscles lift the thigh toward the abdomen and limit excess motion of the hip joint.
Erector Spinae: This collection of three muscles straightens the back and, along with the multifidus, a short muscle, supports the spine.
So, now that we know where they are and what they do, what are the benefits of core strengthening?
Top of my list is the fact that they give you a better ability to function each day. If you knew your "physical" day would get easier wouldn't you want that? Learning about functional strength and exercises that can translate into daily life activities would make for interesting new workouts that challenge you in different ways. There is also the reduction of injuries and improved performance in sports.
There are a lot of things you can do to start working your core, like taking a pilates or yoga class. There is a lot of equipment out there promoting torso strengthening as well. My personal favorite is the stability ball.
Start with this super routine -Three sets of 12 reps.
*note: if you need to start with 1 set of 12 reps till you get stronger thats ok. Theres no shame where we start... we all have our own beginnings.*
Squats With a Stability Ball
Place ball between your back and a wall; squat until your knees are bent 90 degrees. Watch your knees never pass your toes.
Push-Ups With Ball
Rest your knees, shins, or toes on a ball and commence the push up.
Lunges
Do them either regular or rest your back leg on a ball and just bend and straighten front knee. Really neat for balance. You can also place chair in exchange for ball if the stability ball is too challenging.
Plank
Elbows under shoulders, abs tight, rest on toes, hold as long as possible.
Triceps Dips
Rest your palms, fingers forward, on a table or chair, your heels on the ground, and bend your elbows until they're bent 90 degrees. If you find you are not strong enough to complete 1 of these, practice reverse dips guys.
Sit-Ups on the Ball
Pretty straight forward. Feet flat on the floor, neck relaxed, abs should be the primary muscles working.
Back Extensions
Rest your torso on the ball and put toes on floor. Hands behind your neck, lean forward, then straighten your back.
Oblique Twists on Ball
Lift up and twist your right shoulder toward your left knee, then lower; repeat on other side.
Butt Lift
Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top position. Lower the hips towards the floor without rolling on the ball. Squeeze the glutes to raise hips until body is in a straight line like a bridge. Make this more challenging and hold weights on the hips for added intensity and make sure you press through the heels and not the toes. "Think bridge pose in yoga".
Ball Twist
Start with a push up position and ball on your feet, turning your ankles so that you are hugging the ball. Hold body in a straight line with abs in, hips straight and hands directly under shoulders. Slowly rotate the ball to the right while trying to keep your shoulders level, then to the left. You can try and twist to create a "number 8".
These exercises will hopefully get you out of a boring routine. Remember that our bodies like variety when it comes to workouts. Remember to stop at any sign of pain or discomfort especially if you have any injuries or illnesses or other conditions. You can do this after cardio and your regular strength routine.
Tough guys out there - don't be shy using these stability balls, they are challenging and yield results.
I have outlined below what some of the major muscles do:
Internal / External Obliques: These muscles rotate your torso and work with the transversus abdominis to support (aka stability) to your center during movement.
Rectus Abdominis: This muscle is "six-pack" stuff guys...when contracted, rectus abdominis form the six-pack. (By the way we are all anatomically built to have six-packs, some of us just hide it with a layer of fat--I know some of us also like cakes more too... *cough*) While it helps stabilize your core, its main function is to flex or curl the trunk.
Transversus Abdominis: This deepest of the abdominal muscles wraps laterally around your center, acting like an internal weight belt. This has been thought of as the "money maker" in terms of core stability.
Hip Flexors (Psoas Major/Iliacus): These muscles lift the thigh toward the abdomen and limit excess motion of the hip joint.
Erector Spinae: This collection of three muscles straightens the back and, along with the multifidus, a short muscle, supports the spine.
So, now that we know where they are and what they do, what are the benefits of core strengthening?
Top of my list is the fact that they give you a better ability to function each day. If you knew your "physical" day would get easier wouldn't you want that? Learning about functional strength and exercises that can translate into daily life activities would make for interesting new workouts that challenge you in different ways. There is also the reduction of injuries and improved performance in sports.
There are a lot of things you can do to start working your core, like taking a pilates or yoga class. There is a lot of equipment out there promoting torso strengthening as well. My personal favorite is the stability ball.
Start with this super routine -Three sets of 12 reps.
*note: if you need to start with 1 set of 12 reps till you get stronger thats ok. Theres no shame where we start... we all have our own beginnings.*
Squats With a Stability Ball
Place ball between your back and a wall; squat until your knees are bent 90 degrees. Watch your knees never pass your toes.
Push-Ups With Ball
Rest your knees, shins, or toes on a ball and commence the push up.
Lunges
Do them either regular or rest your back leg on a ball and just bend and straighten front knee. Really neat for balance. You can also place chair in exchange for ball if the stability ball is too challenging.
Plank
Elbows under shoulders, abs tight, rest on toes, hold as long as possible.
Triceps Dips
Rest your palms, fingers forward, on a table or chair, your heels on the ground, and bend your elbows until they're bent 90 degrees. If you find you are not strong enough to complete 1 of these, practice reverse dips guys.
Sit-Ups on the Ball
Pretty straight forward. Feet flat on the floor, neck relaxed, abs should be the primary muscles working.
Back Extensions
Rest your torso on the ball and put toes on floor. Hands behind your neck, lean forward, then straighten your back.
Oblique Twists on Ball
Lift up and twist your right shoulder toward your left knee, then lower; repeat on other side.
Butt Lift
Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top position. Lower the hips towards the floor without rolling on the ball. Squeeze the glutes to raise hips until body is in a straight line like a bridge. Make this more challenging and hold weights on the hips for added intensity and make sure you press through the heels and not the toes. "Think bridge pose in yoga".
Ball Twist
Start with a push up position and ball on your feet, turning your ankles so that you are hugging the ball. Hold body in a straight line with abs in, hips straight and hands directly under shoulders. Slowly rotate the ball to the right while trying to keep your shoulders level, then to the left. You can try and twist to create a "number 8".
These exercises will hopefully get you out of a boring routine. Remember that our bodies like variety when it comes to workouts. Remember to stop at any sign of pain or discomfort especially if you have any injuries or illnesses or other conditions. You can do this after cardio and your regular strength routine.
Tough guys out there - don't be shy using these stability balls, they are challenging and yield results.
Sunday, April 4, 2010
Breakfast before a run in the sun
Happy easter everyone!
I wanted to share this tasty breakfast before going on run in this beautiful morning...
Ingredients:
1 Kashi go lean waffle
2 tablespoons of greek yogurt 0%... i like Fage
1 fistful of blueberries
Crushed raw walnuts or almond halves
Pinch of your favorite granola or cereal... i like Kashi go lean crisp toasted berry crumble with dried blueberries and cranberries.
Preparation:
Warm up the waffle and top it with rest of delicious ingredients. Imagine a parfait on top of a waffle.
The waffle will provide carbs to restock energy stores. Greek yogurt contains twice the protein of regular yogurt. Antioxidant-rich blueberries help fight disease and inflammation, and the nuts are high in vitamin E, which may help reduce abdominal cramping and pain before and after running.
Now you are on your way to great run by having super protein breakfast... yum!
Fast, easy, and healthy. Enjoy your sunny day!
I wanted to share this tasty breakfast before going on run in this beautiful morning...
Ingredients:
1 Kashi go lean waffle
2 tablespoons of greek yogurt 0%... i like Fage
1 fistful of blueberries
Crushed raw walnuts or almond halves
Pinch of your favorite granola or cereal... i like Kashi go lean crisp toasted berry crumble with dried blueberries and cranberries.
Preparation:
Warm up the waffle and top it with rest of delicious ingredients. Imagine a parfait on top of a waffle.
The waffle will provide carbs to restock energy stores. Greek yogurt contains twice the protein of regular yogurt. Antioxidant-rich blueberries help fight disease and inflammation, and the nuts are high in vitamin E, which may help reduce abdominal cramping and pain before and after running.
Now you are on your way to great run by having super protein breakfast... yum!
Fast, easy, and healthy. Enjoy your sunny day!
Saturday, April 3, 2010
Kinesio tape vs Sports tape
Did you ever wonder what that funny looking tape that was that was worn by many athletes in 2008 olympics in beijing?
The main function of regular sports tape is to provide support and stability to an injured joint or muscle group by immobilizing it. This would be the taping method of choice in cases of severe injury, where any movement of the injured area could result in additional damage. Traditional taping is also indicated in situations where joint instability is so extreme that a tight tape job is necessary to provide additional support.
The elastic properties of kinesiology tape make it unsuitable in situations where extreme support and stabilization are required. On the other hand, this same elasticity allows kinesiology tape to provide outstanding therapeutic benefits in the areas of recovery and rehabilitation. Because it increases both blood flow and lymphatic drainage, a kinesiology tape application can rapidly relieve swelling and inflammation, as well as accelerate the healing process. Other properties allow it to relieve both acute and chronic pain, which all injured athletes welcome. As pain and inflammation recede, normal muscle activation can be restored, returning strength and coordination to injured areas.
Still not sure which one is a definite? heres a breakdown on kinesio tape on how it relieves,stabilizes while providing movement, and endures.
RELIEVES
Provides pain relief for common injuries such as Achilles tendonitis, plantar fasciitis, runner’s knee, shin splints, ITBS, hamstring strains, sore calves, neck, back, and shoulder pain and much more.
STABILIZES
Supports sore muscles, joints, and tendons without restricting motion like compression bands or wraps.
ENDURES
Special adhesive lasts up to 5 days.. wow.
Need more info checkout http://www.theratape.com/benefits
Pretty interesting stuff guys--I tried this out on my knee and found it amazing just as many Physical therapists do. Hope you check out results for yourself!
The main function of regular sports tape is to provide support and stability to an injured joint or muscle group by immobilizing it. This would be the taping method of choice in cases of severe injury, where any movement of the injured area could result in additional damage. Traditional taping is also indicated in situations where joint instability is so extreme that a tight tape job is necessary to provide additional support.
The elastic properties of kinesiology tape make it unsuitable in situations where extreme support and stabilization are required. On the other hand, this same elasticity allows kinesiology tape to provide outstanding therapeutic benefits in the areas of recovery and rehabilitation. Because it increases both blood flow and lymphatic drainage, a kinesiology tape application can rapidly relieve swelling and inflammation, as well as accelerate the healing process. Other properties allow it to relieve both acute and chronic pain, which all injured athletes welcome. As pain and inflammation recede, normal muscle activation can be restored, returning strength and coordination to injured areas.
Still not sure which one is a definite? heres a breakdown on kinesio tape on how it relieves,stabilizes while providing movement, and endures.
RELIEVES
Provides pain relief for common injuries such as Achilles tendonitis, plantar fasciitis, runner’s knee, shin splints, ITBS, hamstring strains, sore calves, neck, back, and shoulder pain and much more.
STABILIZES
Supports sore muscles, joints, and tendons without restricting motion like compression bands or wraps.
ENDURES
Special adhesive lasts up to 5 days.. wow.
Need more info checkout http://www.theratape.com/benefits
Pretty interesting stuff guys--I tried this out on my knee and found it amazing just as many Physical therapists do. Hope you check out results for yourself!
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