Wednesday, May 28, 2008

Why my classes are three days a week instead of five...

I am often asked why I only offer my Real Fitness classes three days a week on Monday, Wednesday and Friday. This question comes mostly from other trainers as those in my classes are often happy to have two days off : )

I believe the only way health and fitness can truly become a regular part of your life is if you find a way to enjoy it. One reason I offer classes on MWF is so my clients are able to use Tuesday and Thursday to either rest their bodies after a particularly hard class OR participate in an active pursuit they personally enjoy. The goal of my classes is to make people fit and able to excel in their chosen athletic pursuit or active lifestyle with maximum enjoyment and minimum risk of injury.

As I have said many times before, I do not want to be relied on as the only source of activity in my client's lives. When they move on whether for work, personal, financial or a combo of all three, I want them to understand how they can stay fit and looking good without me.

Another bonus is, of course, the fact they get to sleep in a little bit on two weekdays...

Monday, May 26, 2008

Why we need to use less plastic!

Check out this article on the hazards of plastics. At the least it will make you want to use less of them. Every small change we make can have a big impact if enough people do it!

Try something simple like using a refillable water bottle (a metal one if you can) instead of buying bottled water. Another easy way to use less plastic is the reuseable grocery bag, available at most grocery stores for about a dollar.

Thanks to Tony for sending me the link!

Friday, May 23, 2008

Kettlebells "Ring" True!

Check out this great article on the benefits of kettlebell training for real-life movement, by world renowned trainer and author Paul Chek.

Thanks to Chuzzy at the Dragondoor Forum for posting this there!

Thursday, May 22, 2008

From this month's newsletter - Exercise at your desk!

So why does working at a computer cause so much stress to our bodies?

Well, the answer is pretty simple. Humans were not made to sit down for long periods of time, staring at a screen, typing and mousing. We have spent much more of our 2 3/4 million year history hunting on foot and moving from place to place following food sources with the seasons. Remember, the computer has only been a mainstay of our society for a few decades and now we need to "evolve" with technology and take care of the technology in our bodies.

One major pattern that has changed is the amount of time we spend seated at our workstations, on couches and in coffee shops – so much time that our spines are suffering. With all the nerve endings staring there, we can think of our spine as the central processing system for our postural and joint health.

The other important aspect to think about is the micro-trauma caused by computer-related repetitive motion. Micro-trauma refers to the impact on our bodies from everyday activities. It does not occur in a single moment in time, like a cut or a broken bone, but develops over months, or even years before we begin feeling pain, and by the time we start feeling pain it can take just as many months or years to fully recover. Some results of computer related micro-trauma are Carpal Tunnel Syndrome, lower back pain, neck pain, tennis elbow and muscle tension headaches.

The good part is we can avoid these injuries all together with just a little preventative maintenance! The 4 videos I have included below offer instruction and 3 follow-along stretch and strengthening routines to do while at your computer. As an added bonus, the additional daily movement will give you extra energy at work and at home by keeping you loose, limber and more properly aligned.

Before you watch the videos, check out this link. You MUST set your workstation and sitting posture up properly before doing the exercises! The workstation/posture setup will be the foundation of your new proactive and preventative workday. There are obviously a lot of points to consider. Just make sure to set up your workstation/posture as close to the recommendations as you are able.

Watch the Desk Exercise Instructions (below) first.



1-Minute Desk Exercises Video
2-Minute Desk Exercises Video
3-Minute Desk Exercises Video

Monday, May 12, 2008

"Why?" A most important question to ask...

This morning, while driving to my Real Fitness 9am class, I threw a Right WingTsun thrusting punch out over the steering wheel as I am often wont to do for additional practice : )

I noticed that my arm extended unusually easily and felt even looser and more relaxed in the elbow than normal. A quick punch thrown with the Left (Right hand on the wheel now), revealed the same result. I threw out a few more and by then had arrived at the park. After our training session, I started to consider why my punches felt that much more loose and relaxed. As my personal training program is simple and contains mostly a few key exercises, I was able to quickly figure out the cause: the kettlebell military press. You see, when pressing a weight overhead, a key element is pulling the shoulder down and into the socket with your lats. This is done to keep the shoulder joint stable with a heavy load overhead. The pulling of the lats and extreme shoulder flexion also seem to elicit a contraction of the biceps, thus making straightening the arm more difficult. My efforts to relax and stretch the bicep at the top of the KB military press have carried over to my now looser thrusting-punch lockout. Funnily enough, I do remember considering that fact occasionally while performing the presses...

In my mind, there are a couple of great benefits in taking the time to consider why you notice an increase in a certain performance. First of all, you are able to build in the most powerful reason to continue to stay strong and healthy; the real life applications of strength/flexibility/endurance gained from regular and focused exercise. Secondly, this awareness allows you to find out what type of training works for YOU. We are all different and react differently to stimulus, both physical and mental. Finding a workable combination of exercises and related stimulating activities is the real secret to staying healthy for life.

In short, your fitness routine must really MEAN something to you!

A great way to start increasing your awareness is to take off the ipod for a few weeks of workouts. Listen to your body instead. Try focusing on things like your breathing, form and posture. Even if you go back to the ipod in two weeks, this break will have built a much better connection between your body and mind. Consider keeping at least a few workouts music-free from now on and you will be amazed at the difference in your training. You should find yourself asking "why?" much more often!

Do.





Thursday, May 08, 2008

Footwork...

Two weeks ago, I posted a link to an article "You Walk Wrong" , on the way shoes can have a negative effect on your body. I realized after reading the article, that I may train barefoot but had developed the habit of wearing sandals at home. The ones I was wearing had a sneaker style sole, thicker at the heel than in the forefoot. The day I posted the article, I stopped wearing them at home, opting for either socks or bare feet.

In only 15 days I have noticed a pronounced difference in how stable I feel when standing or moving, even when in shoes. I have also noticed an increase in strength and resilience on the outside edges of both feet, especially apparent when I am doing barefoot side planks. These changes can only be ascribed to the additional hours a day spent without shoes. As I work from home when not training, it adds up to at least 5 hours a day.

As the article stated, our feet have spent millions of years evolving and only several hundred adapting to shoes. I encourage everyone to look for places in your life where you have the option of going barefoot, and try it for a month. I think you will be very surprised! Make sure to read the article again too.
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