High Intensity Interval Training- HIIT

High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for recovery to work periods. For example, a runner would alternate 30–40 seconds of jogging or walking with 15–20 seconds of hard sprinting. In my opinion, the best cardio for weight loss combines these HIIT (high Intensity interval training) workout routines resulting in a strong HGH release, release of fatty acids, glycogen depletion, and calorie burning. The first part of the workout is short interval HIIT with a long recovery ratio. For these intervals, you sprint 15 seconds and recover (jog) for 45 seconds. This releases fatty acids and increases HGH levels. I prefer to warm up for 2 minutes and then perform 8 sets of this type of HIIT for a total workout of 10 minutes. For the second phase, I perform 25 minutes of steady state cardio (light paced jog or exercise bike). This provides an active recovery for your muscles. Additionally, steady state cardio helps burn the fatty acids that short interval HIIT released into the bloodstream. The final phase is performing long interval HIIT with short recovery periods. This will fully deplete your body of glycogen allowing for a greater after-burn effect and fat burning once your workout is complete. I perform 1 minute sprint intervals with 1 minute of jogging. The sprint intervals for this portion are not as intense as the first phase, by necessity as your muscles will be slightly tired. It’s best to keep this final phase to around 10 minutes as well. So there you have a 45 minute HIIT workout that I believe is the best cardio for weight loss. This routine should allow you to burn belly fat fast no matter how close or far you are from your ideal weight.

Homework thanks to hurricane Irene

As promised here’s a home bodyweight workout to do on your own to battle the cabin fever due to hurricane Irene and missing boot camps! Classic, simple, yet challenging. As always, make sure to start of with a nice dynamic warm up. This is important for the following reasons: * Increases core body temperature * Actively elongates the muscles * Activates key stabilizers * Put the nervous system on alert: working coming! *Reduces the thickness of joint fluid for easier movement My favorites are exercises like Jumping Jacks, Jump rope, High knees, etc. Now on to the good stuff - Perform the following with minimal rests in between each set in this order. For example do set 1 of each exercise, grab sip of water, and go right into set 2 as fast as you can. Push ups •Set 1 1 x 15 reps (Neutral/ shoulder width apart hand position) •Set 2 1 x 15 reps (Wide hand position) •Set 3 1 x 15 reps (Close together hand position) For advanced level go all the way to 20 reps each set. Focus muscle: Pectorals -If you are a beginner, there is no shame in doing pushups with using your knees on the ground rather than your feet. All that really matters is that you're feeling the burn. Dips Use 2 benches or chairs * 3 sets of 1 x 20 reps Advanced- Go an extra set Focus muscle: Triceps -Depending on the condition of your triceps from the pushups, the legs can be used to aid more or less to complete the sets. Mountain Climbers * 60 second challenge for everyone 3 sets Squats * 4 x 20 reps Focus muscle: Quads and calves - Try to create the maximum amount of contraction in the legs as possible. Advanced level, place your hands behind your head and turn these into Prisoner Squats with. Remember chest out shoulders back just like in class. Flutter Kicks •4 x 15 reps Focus muscle: Hamstrings and Glutes Tuck Jumps * 45 second challenge for everyone 3 sets Planks *3 sets of 30 seconds Advanced hold for 60 seconds instead of 30 seconds. Remember to squeeze that belly button all the way to your spine, tight contracted abs, watch your pelvis to protect lower back. Side Planks *3 sets of 30 seconds each side Advanced hold for 60 seconds instead of 60 seconds. For my advanced level warriors only: *60 second challenge of my hybrid exercise of the week. After completing the above do a hybrid exercise of Split Squat-Push up and burpee. Alternate legs performing split squats then go down to the ground for solid push up using neutral position and jump up into a burpee and repeat. Stay focused and keep proper form throughout 60 seconds. Cool down with a solid session of Static Stretches. Hydrate and enjoy the rest of your weekend and be safe!

Tips to Surviving the Heat

Summer performance and training doesn't have to suffer while the heat is blaring outside. Here are some tips to staying away from dehydration, interrupted sleep, allergies, and heat induced laziness, etc.

Summertime is sweat o'clock time. The actual process of sweating to stay cool diverts blood away from muscles, which may leave them feeling sluggish. In cooler climates, when we step out in the cold our brain tells our muscles to contract, which generates heat for us to keep us warm. The opposite is happening outside right now. It is a form of self-preservation. When the outside temperature increase, our bodies can't dissipate heat as effectively, and then it becomes lazy o'clock.

So how do we fight this feeling? Think chameleon...
Avoid that lethargic feeling by easing into hot-weather outdoor activities. Do your main workouts before 11 a.m. or after 7 p.m., and go for a 15-to 20-minute light run or walk in the heat of the day. Increase the intensity and length of your run by 5 to 10 minutes after 2 weeks. When we are gradually exposed to warm environments, our bodies respond by being able to more efficiently distribute blood flow, which helps us increase sweat production so we can maintain effort without overheating.

Pollen from ragweed, Bermuda grass, Blue grasses, and Red Top grass are common during the summer, and if you're susceptible to allergies, running and outdoor workouts can exacerbate symptoms, such as itchy eyes, sneezing, and congestion. Runners for example, have a higher respiratory rate than less active people do (another reason how being active can improve any respiratory condition ie. asthma), that however, brings more pollen into the nose and lungs.

So how do we find relief? Shower immediately after outdoor exercise. Pollen that settles on hair, clothes, and eyelids can continue to trigger reactions. Those with contacts might fare better wearing their glasses, which may serve as a shield. You can also bring contact case with solution and swap out right after workout.

The additional hours of light during the summer reduce production of melatonin, a hormone that makes you feel sleepy. This may keep you up later and wake you earlier. This is problematic as sleep is important for muscle recovery. A light run or workout session might prove to be more difficult when performed on less hours of sleep.

How do we count more sheep? Exactly that- count more sheep by counting them earlier on in the night. Go to bed earlier!
Evening runs and workouts mean cooler temperatures and less pollen, but don't head out too late. Your brain will be stimulated and your heart rate and body temperature will be elevated for two hours after your run or workout.

Sweaty workouts leave you feeling with great accomplishments but are they leaving you dehydrated too?
How do we know for sure? Use science my friends. (I heart science.)

Start by determining your sweat rate. Weigh yourself naked on a digital scale before and after a run or workout. For every pound of weight loss, rehydrate with 16 ounces of fluid. When you are out in the heat, sip a sports drink, coconut water or actual water when you're thirsty, but don't drink more than the amount determined by your sweat rate. Remember extra water is not a terrible thing, You will end up sweating it out anyway if you are being active and it will be less water your body tries to retain. Don't fret about the term "water weight" during summer.

Checkout danger zones chart below according to the FDA:

Danger Zones
Recognize and deal with harmful heat ailments.
Heat Cramps
SPOT IT Spasms in the abdomen, arms, calves, or hamstrings
TREAT IT Stop running for the day; sip sports drink or water; gently massage the cramp.

Heat Exhaustion
SPOT IT Heavy sweating, headache, dizziness, nausea
TREAT IT Stop running; get in shade; sip sports drink or water; see a doctor if symptoms continue.

Heat Stroke
SPOT IT Confusion, rapid breathing, fainting
TREAT IT Stop running; call for emergency help; get in shade; cool skin with water.

Eat your water!!
Clearly drinking water is the best way to stay hydrated but it's not the only way either. For example, eating a three ounce cucumber is like drinking three ounces of water, but better. See, besides being water-rich, vegetables and fruits contain nutrients that can boost performance and health. In addition to drinking plenty of water, add fruits and veggies to your menu as much as possible in the summertime.
H2O & Electrolytes- peaches, cantaloupe, and strawberries.
H2O & Vitamin C -kiwi & citrus
H2O & Cancer defense- tomatoes & broccoli
H2O & Recovery- cherries
H2O & Immunity - yogurt & Kefir
H2O & Digestion - beans

And last but not least, the best drink is WATER but if you need variety- drink iced green tea (compounds called EGCG give it anti-inflamatory properties), and coconut water (has fewer calories & more electrolytes than sports drinks).

For fun: try bringing ice on your run or outdoor workouts- I like adding a few cubes under my hat... and most of all stay consistent! Don't let some silly heat get in the way of your fitness goals. That's just silly!!

Protein Shake with Oatmeal ...hmmmm

Hey there. Happy 1st day of summer. I received an email today asking for help on more healthy suggestions for protein based breakfast, My client expressed since warm weather is here, its hard in the mornings since he is on the go. During winter months he found oatmeal and a protein shake to be a big help and solution to express breakfast.
well, why not combine them and make a delicious power shake !

Ingredients
3/4 cup dry measure oatmeal, cooked in water and cooled
1- 1 1/2 scoop vanilla protein of your choice ( I like ON hydrolyzed whey 30g protein/scoop or vegan option plant fusion 1 1/2 scoops to get 30 g protein)
1 cup of seasonal berries: examples- raspberries, strawberries, blueberries, blackberries
12 oz. water & almond milk ( I breakdown calories by half by diluting 6 oz almond milk with 6 oz of water)
1 cup of kale or spinach, frozen is ok (promise you won't taste it)

Combine all in blender at high speed for 30 seconds & repeat, then serve.

So not only are you getting plenty of protein from various sources in this shake but you have fruits that are high in antioxidants AND a serving of vegetable !!!!

For the chocoholics trying to get lean...

CHOCOLATE PROTEIN BARS

This recipe makes 16 squares with serving size of 2... thats right 2 not 1 so eat up :)
Calories: 96
Fat: 1.4 grams
Carbs: 12 grams
PROTEIN: 10 grams

Ingredients:
1 cup oat flour
4 egg whites
2 scoops vanilla whey protein powder
1/2 cup truvia or ideal
1/2 tsp salt
8 oz Berry flavored baby food
3 tbsp baking cocoa
4 oz water

Preheat oven 350 degrees. Mix dry ingredients (flour,protein, baking soda, salt, baking cocoa) in a large bowl. Mix wet ingredients (egg whites, baby food, truvia, water) in a separate bowl. Add both bowls together and mix really well. Spray cooking dish with non stick spray and add batter to dish. Bake for 20-30 mins. ENJOY !!!

Great ways to Burn fat fast

Hey there & Hey spring!

Here are few tips to burn fat fast and for good.

* Give the scale a rest and look into taking body composition measurements once you achieve a healthy weight bracket for your age & height.

* Drink plenty of water and remember that for every 8 oz beverage of caffeine we need to replenish by adding an extra 8 oz of water.

* Eat frequently and smaller meals... Eat 4-5 meals every 4 hours. DO NOT FEAST.

* Do HIIT - HIGH INTENSITY INTERVAL TRAINING

* INCREASING PROTEIN INTAKE will increase your metabolism and help to maintain your muscle mass, all of which helps with fat burning. In fact, your body burns more calories when you eat protein than when you digest either fats or carbs.

This may explain why the fat-burning effects of eating more protein were confirmed in a study published in American Journal of Physiology. One group was fed a high-protein diet (just over 1 gram per pound of bodyweight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance). The group eating the higher-protein diet burned the most fat. Vary your caloric intakes and make sure you are eating enough protein.

* RESISTANCE TRAINING helps with fat loss in a number of ways. Weight training itself burns calories. Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest for up to 39 hours after your workout.

Plus, the more muscle your body has, the more calories you burn each day.

Even if your goal is solely to lose body fat, you need to train with weights. This will help prevent any of the weight you lose from being muscle.

Were that to happen, your metabolism would slow, stalling your fat loss efforts and turning you into a skinny fat person.

Yes, even someone with anorexia can have a high body fat percentage

* EAT MORE FATS Consuming enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. Healthy fats also have myriad health benefits, including being good for your heart.

So which fats are "good?" The polyunsaturated ones (especially omega-3s), such as those from fish and nuts; and the monounsaturated kind, such as those from peanut butter, olive oil, egg yolks, and fish oil.

* Reducing your carb intake of sugar and starches-when trying to lose fat will help. Those carbs you do consume should come from sources such as oatmeal and vegetables.

Happy Holidays happy training!

This time of the year can mean tough times for a lot of you out there. The weather changing to colder climate, holiday pressures and stress are totally normal for this time of year. No wonder the term "holiday blues" which is all the more reason why you should blow all that steam and work extra hard to make that extra time for yourself. Keep in mind you deserve that "me time" so that you can stay a bit more together for the holidays. Remember this formula endorphins = awesomeness.
If you are not a member of a gym or have a hard time commuting in the cold to one you can still stay active by doing some good ole classic workout videos at home. Jane Fonda works guys! My personal favorite is Jackie Warner. Maybe even invest in some home equipment that you can use year round. A pair of dumbbells, pull up bar, a couple workout dvd's and/or a jump rope are a great addition. We are so lucky to have all that is available right in our finger tips. Many trainers, including myself, make house calls. There are great channels on cable you can find that have exercise classes or even do yoga. For those of you that live in walk ups or buildings with stairs- use them! talk about great cardio source. And if you feel you are too unconditioned or uncoordinated to use stairs in speedy fashion for cardio you can still use them - just go slow but stay active.
There's a lot of damage you can do to your training in just a few days of bad eating and inactivity. Look out for healthier options and modifications to holiday classics. Instead of mashed potatoes why not try some mashed up cauliflower for example?
check out this healthy alternative:

Cauliflower Mash [serves 8]

Ingredients:

2 heads of cauliflower
2 Tbs. tofu cream cheese
1 ½ tsp. minced garlic (optional)
3 Tbs. Earth Balance butter
1 cup light soy milk
1 cup grated veggie cheese
salt and pepper to taste
Directions:

Steam the heads of cauliflower until soft.
Put in a food processor and puree.
Add the cream cheese, soy milk, garlic, butter, and cheese and puree until smooth and creamy.

Stay strong and active so you can survive the holidays without breaking a sweat and with a smile!
Give training sessions to a loved one for xmas!
Happy Holidays & feel free to contact me directly for holiday specials at :
Mariafuenmayorfitness@gmail.com

The longer you stay inactive the more damage you could be doing to yourself

Knees are the most commonly injured joints in the body. Considering that when you simply walk up stairs, the pressure across your knee joints is four times your body weight, it isn't surprising. Simple, everyday wear and tear can end up hurting your mobility. The largest and most complicated joint, the knee is used for everything from standing up, sitting, to walking, running, etc. It's a weight-bearing joint that straightens, bends, twists and rotates. All this motion increases your risk of acute or overuse knee injuries.

Acute knee injuries (including torn ligaments and torn cartilage) are often caused by twisting the knee or falling. Sports that involve running and jumping and sudden stopping and turning, such as soccer, basketball, volleyball, tennis, and baseball, as well as contact sports such as football, wrestling, and hockey increase the risk of an acute knee injury.

But more common than sudden knee injuries are injuries caused by overuse or overload.

But it’s not too late. Like a rusty door hinge, with care and maintenance, you knees can be trouble free. Even if you already experience problems, exercising the muscles surrounding the knee joints— Quadriceps (front of thigh), Hamstrings (back of thigh), Abductor (outside thigh), and Adductor (inside thigh)—will help make your knees stronger and less susceptible to injury. Exercise keeps your joints from stiffening and provides needed support, making movement easier and reducing pain.

Below are some great exercises, keep in mind low impact aerobics like swimming, elliptical machines, walking, and cycling are other great ways to tone up other muscles surrounding knees.

STRENGTH TRAINING
Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.

Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.

Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible).

Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.

Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 - 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.

Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too!

Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.

Always check with your doctor before beginning an exercise program. These exercises are designed to help, not hurt. If you experience pain at any time during the exercise, stop. Pain is your body’s way of telling you that something is wrong. This type of pain is not to be confused with "the burn" when it gets real tough to complete exercises towards last reps of a set.

Depending on your fitness level or activity/mobility level, if you have increased soreness after doing these exercises, it may help to ice your knee or knees for 10 - 20 minutes. Place a bag of ice (or frozen vegetables) over the joint, with a towel between to protect the skin. Elevate your leg on a chair if ice alone is inadequate.
Remember the basics-- R.I.C.E. - Rest Ice Compress Elevate.

THE BIG 4

Fat loss can sometimes be a complicated subject to teach due to so many possible limiting factors in a client's ability to lose fat.
Everyone knows exercise & diet parts are key huge roles, but then there’s the psychology – which is a stumbling block for many recreational exercisers. And there’s the social part – which many believe plays a massive, but underappreciated role.
So what happens if you have the diet and the exercise part down, if your social support is great, your psychology on track… and you still can’t lose fat?

Well, that’s when you’ve gotta dig deeper physiologically. That’s when you have to look to the four major physiological systems that could be holding you back.
These include:
* Oxygen delivery system
* Blood sugar management system
* Adrenal system
* Digestive system

Now, I want to be real honest here... 85% of clients who follow my fitness programs, those who nail down the exercise, diet, psych, and social parts of the fat loss equation, do very well. Under normal physiological situations, the body has no problem giving up the fat, as long as the basics discussed above are covered.

However, there’s always that other 15% who seem to be doing everything else right but still can’t lose fat. What’s up with them?

Well, assuming they really are on track, they’re likely experiencing abnormal physiological situations where fat loss is quite difficult because the body isn’t functioning as it should.

It’s kind of like planting a garden. Sunshine and water are requirements for a garden to grow, just like diet and exercise are necessary for fat loss. But even with all the sunshine and water in the world, your garden won’t grow if the soil is unhealthy.

In other words, you can diet and exercise all you want, you can develop a strong social support circle, and you can get your head screwed on right. But if your body — your soil — is not working properly, neither will your weight loss program.

So let’s dig a little deeper and discuss the big four physiological situations that might be preventing you from losing fat.

Fat Loss Barrier #1: The oxygen delivery system

The cells of your body run primarily on two things: oxygen and glucose. If either one of these is deficient in any way, hundreds of trillions of cells in your body will not work correctly.

Oxygen

The cells of your body produce something called ATP or, adenosine triphosphate. ATP is the basic energy source for your body and allows each cell of your body to do what it does. Without ATP, nothing works correctly. In fact reduced ATP production is one of the hallmarks of the aging process.

While there are many nutrients that help with the production of ATP, one of the most fundamental components is oxygen. If your cells are not receiving adequate amounts of oxygen, nothing in your body will work correctly… including weight loss.

In conventional medicine, a decrease in the ability to deliver oxygen to cells is often called anemia, a condition referring to a quantitative and/or qualitative deficiency in red blood cells’ ability to deliver oxygen to the tissues and organs of the body.

While a full discussion on anemia and your body’s inability to deliver oxygen to cells is too extensive to cover here, you can start by getting your doctor to run standard blood work, which should include RBC, hemoglobin, hematocrit, MCV, MCH, MCHC, iron, ferritin and transferrin.


Fat Loss Barrier #2: The blood sugar management system

Blood sugar balance is the focus of virtually every diet book from The Pritikin Diet to The Atkins Diet. And with good reason: imbalanced blood sugar levels are at the crux of many health issues, including being overweight.

When talking about blood sugar balance, for simplicity’s sake, there are two possibilities:

Insulin resistance – chronically elevated blood sugar levels
Hypoglycemia – blood sugar fluctuations – sometimes it’s high and sometimes it’s low.
Both of these imbalances result in elevated insulin.

Insulin resistance

When someone is insulin resistant, glucose can no longer effectively enter into the cell. Because blood sugar is not adequately entering the cells, it stays in general circulation rather than being stored. As a result, the body produces higher levels of insulin to remove glucose from the blood stream, which causes even greater metabolic dysfunction.

Hypoglycemia

Individuals with hypoglycemic tendencies will have periods of low blood sugar and therefore surges of insulin, rather than chronically elevated levels. During periods of low blood sugar, adrenaline is often used to elevate blood sugar, causing a sharp rise in glucose and insulin. Below highlights some of the symptoms associated with each imbalance.

Hypoglycemic tendencies Insulin resistant tendencies
Feels better after meals Feels tired after meals
Sugar cravings before meals Sugar cravings after meals
Difficulty staying asleep at night May have difficulty getting to sleep at night
There are numerous problems with insulin surges. Blood sugar imbalances are typically assessed through routine blood work run by your doctor.

Fat Loss Barrier #3: The adrenal system

The adrenal glands are your body’s primary defense for managing stress.

When the adrenal glands are activated, they produce a number of hormones that help your body deal with both acute and chronic stressors. One such hormone is cortisol.

Cortisol’s primary function is to increase blood sugar levels so your brain, muscles and organs have enough fuel to get you through a stressful situation. Problems occur when stress becomes chronic.

Chronically elevated cortisol levels increase blood sugar levels, which then elevate insulin levels. This, among other things, will stop you from burning fat no matter what exercise or diet program you follow.

There are many chronic stressors in today’s society including mental/emotional stress, food sensitivities, blood sugar imbalances, infections (i.e. parasitic, bacterial), excessive exercise… basically anything that is a perceived stress on the body.

The most effective way of assessing adrenal gland function is the Adrenal Salivary Test. This test uses four salivary samples throughout the day and assesses levels of salivary cortisol and DHEA.

Most integrated and holistic doctors run this test.

Fat Loss Barrier #4: The gastrointestinal system

A properly functioning gastrointestinal system is critical for overall health and well-being. In fact, we should start treating our gut with care if we are interested in weight loss.

How do you know if you have a dysfunctional digestive system? Any of the following symptoms can indicate gastrointestinal issues:

• gas
• bloating
• burping after meals
• inadequate digestion (feeling like you have a brick in your stomach after you eat)
• undigested food in your stools
• foul smelling stools
• constipation
• diarrhea
• burning in the stomach
• bad breath
• nausea

Additionally, hormonal imbalances, migraines, allergies, eczema, and autoimmune disease all have links to the gastrointestinal system.

A dysfunctional gastrointestinal system can virtually ruin your chances of weight loss. From a compromised immune system, to a stress hormone imbalances, to an altered sex hormones, to blood sugar irregularities — many of these problems start in the gut.

One of the best ways to stop a vicious GI-related cycle is to control inflammation and identify food sensitivities. A strict elimination diet for a period of 3-6 weeks has helped countless people alleviate their gastrointestinal issues. Talk with your doctor for more information.

Again for record this is only for that 15% out there who follow program and are still stumped... before starting exercise program its always best to see doctor before- not only to get exercise clearance but to see how you are doing in all above aspects.

Happy Hips

We are always told listen to what their bodies are saying. Sometimes, we mean that literally--as with the case of a popping hip. Runners may feel the sensation or hear the sound of snapping or clicking when their hip is flexed and extended. This occurs when a muscle or a tendon moves abnormally over a bone. In the hip, this can happen at the iliotibial band (outside of the hip) or the iliopsoas tendon (pelvic area). Runners should take it as a sign that their medial hip rotators (part of the hip-flexor group) are weak and inflexible. Strengthening them and increasing their range of motion will stop the pop and prevent hip bursitis (inflammation of the sacs that let muscles move smoothly over bone), a painful condition that can disrupt your running.


What you can do...

Work on building range of motion and strength in your medial hip rotators. The "flexibility" exercise can be done before and after a run, as well as throughout the day. The "strength" move should be done at least twice a week after you run. If the popping becomes more frequent and is increasingly uncomfortable, see a doctor. Torn cartilage in the hip joint may be responsible, which sometimes requires surgery.


Improve flexibility
1. Sit straight in a chair with both feet on the floor directly under your knees.
2. Place your right foot on the thigh of your left leg, resting the ankle just behind the knee.
3. Contract the muscles in the hip and outer thigh of the right leg as you gently lower the right knee toward the ground.
4. Use your right hand to gently press the right knee down while stabilizing and holding the foot in place.
5. Hold for a second or two, release, and repeat 10 times. Repeat with the other leg.

Build Strength on this...
1. Loop a stretching rope around the arch of your right foot, keeping the ends to the outside of your leg.
2. Lift the rope up to remove any slack.
3. Place your left hand on your right thigh to stabilize the leg and keep your upper leg from lifting.
4. Rotate the lower part of your right leg away from the center of your body. Gently pull on the rope to extend the range of motion.
5. Hold for a second or two, release, and repeat 10 times. Repeat with the other leg.

Make sure to include proper dynamic warm up before a run and cool down with stretch as well. You can always strengthen hips by doing lunges, squats, step ups, bent knee good mornings, stiff legged-deadlift, hip bridge, and even lying hip abduction.
Happy Hips everyone!

Delicious Kale !

Howdy guys !
Thought i would share this awesome recipe for delicious kale salad !!!!!

1 bunch of kale, any variety, steamed for 5 minutes
1 whole cucumber, washed & diced
1 carrot, diced
1/2 to 1 Tbsp of pine nuts
1/2 an avocado
3 ounces of low-fat feta cheese or goat cheese
generous handful of watercress, rinsed and chopped
handful of dried cranberries

Dressing:
Best with the juice of a lemon squeezed over it plus 1 Tbsp of olive oil and a little salt & pepper.

Summer - time to unwind

Summertime and a lot of us feel the pressure to lose weight, tighten up those loose areas, squeeze into bikinis or swim trunks and not feel self-conscious about it. This will come as a surprise to many of you --- the best place to start is not with your outside appearance, but rather start from what’s going on inside the Nervous System.
The nervous system is where it all starts. In simple terms, if your body was a car, the exterior is your skin, muscles, bone, etc. The nervous system is that complicated computer that starts up when you turn the key. Imagine for a second that your nervous system (computer electronics) were to malfunction. How well would your car work then? Your lights wouldn’t work, your brakes could fail. It’s the same grave situation with your nervous system malfunctioning. So let’s talk about what we can do to better serve (or service) it, because this will lead to a healthy summer body functioning at it’s optimal level.
First, I will start with how we harm our nervous system and the repercussions of such abuse. Excessive exercise, little- to no-rest between intense exercise sessions; lack of sleep (ideally 8 hours); too much caffeine, sugar, processed foods, alcohol, drugs; over-eating; loud and chaotic lifestyles; over-working, over-scheduling. These actions fry our fragile nervous system, making many of us feel wired, anxious, angry, impatient, irritable, others feel constantly tired, depressed, apathetic. Eventually, a tired and fried nervous system leads to excessive body fat and being overweight; chronic aches, pains and tightness; a run down immune system; mental fuzziness, emotional numbness and/or overreacting. I don’t know about any of you, but I think I’m going to be paying more attention to this subtle, fragile system. For when actually listened to and cared for, it can achieve powerful results.
How can we enhance our body’s command center? Many things we already know. Consistent exercise (cardio 4 to 5 days a week for 20 to 30 minutes; strength training 2 to 3 days per week; flexibility 4 to 5 days a week for 10 to 15 minutes); a clean and nutritionally balanced meal plan daily; recuperation such as regular massages, easy yoga, meditation, slow walks in the mountains and parks, sitting at the ocean; focussing on your breathing throughout the day and some type of stillness and inner reflection time daily is also a nervous system recharge.
So, before we all consider how we look on the outside, let’s not forget it can’t be done without paying attention to the inside. I encourage us all to be more sensitive to the subtle powers of this amazing body we live in that is run by this super complicated computer system called the Nervous System.

Again with the quinoa

Ever want a change from warm oatmeal in the morning?
Quinoa is an ancient grain full of easily digestible protein, gluten-free, and low on the glycemic index. The smallness of the grain makes it a quick cooker too!

Always start by soaking your quinoa for at least 30 minutes to neutralize the phytic acid that naturally occurs in almost all grains. If you want to speed up your morning routine, just put your quinoa in the pan of water the night before. Right before you cook it, rinse it under running water, then put it back in the pan and cover with water (about 3/4 cup water to 1/2 cup of quinoa). Add a pinch of sea salt, some cinnamon, bring to a boil, then simmer for 15 minutes or until flaky. I like to add chopped apples, nuts and raisins, blueberries or dried currants/cranberries to mine. I also top it with goat's milk plain yogurt, though you can add milk, if you prefer.

QUINOA BREAKFAST INGREDIENTS (one serving):
1/2 c. Quinoa
3/4 c. Water
Pinch of Salt
Cinnamon to taste
(optionally, add chopped apples, nuts and raisins)

Exercise your brain with a run

Some of you may know this but for those who don't, its a scientifically proven fact that its harder to solve challenging math problems while engaged under an intense workout because exercise takes fuel and oxygen from the parts of the brain that are in charge of such tasks. Those parts of the brain are too busy ensuring motor centers are well supplied. The amazing fact here is that the brain is never sharper after a run. After has little as 30 minutes of cardio exercise, the brain has elevated levels of chemicals, such as BDNF ( brain derived neurotrophic factor) that enhance your ability to remember, learn, compute, and analyze.
In a 2007 German study, people learned new words 20% faster after a workout. And thats just one study out of a million that support this.
Maybe we can think about this as we turn off our alarms in early mornings and fight urge to snooze and get up and go for a run and start our mental warm ups to a great new day.

Amazing 7's

A friend of mine asked what would make the top 7 list for my favorite exercises that I would recommend to boost metabolism and burn fat. Check these out, but remember use proper form and/or under supervision of professional at a gym etc.

1. Bent over rows

2. Deadlifts

3.Clean & Press

4. Bench press

5. Pull ups

6. Dips

7. Squats

Remember If you are new to exercising, especially focus on form first rather weights. Nice slow movements with proper posture will enable you to get further along.

Happy sunny day everyone!

warm up routine for runners...

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.

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.

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.

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!

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!