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Why start now?

Ok so we all take risk and our own daredevils and risk takers.One thing we can never take risk on is what happens from an injury or illness During life we all have ups and downs as it relates to our health. My wife is a prime example of this. As an high school all american in softball for high school she has had many ups and downs. At a big 95 lbs, she was the catcher, with no regards to her body she never dropped the ball when being run over. Now it’s been 12 years since she graduated and now she is feeling the effects of that treatment. You can start to see it my medical bills.

This example tells me two things was she hurt while playing and how is she treating the injury than and now. Now not all of us are athletes but all of us will get an illness or an injury at some point in life. The only way we can be positive that it won’t hinder the quality of life of each of us is by first acknowledging something is wrong .

Seeking an educated and experience physicians or specialists will be able to take the injury and resolve the problem. To continue with the example of my wife, she loved the game and hated to miss a game Now at age 30, her quality of life is still good but How much better would her wrist and shoulders be if she just said something is wrong.

Keep in mind seeing the physician or specialist is only the middle step the last is setting a rehab program to move forward. The last thought is once an injury occurs and a rehab has happened we can’t stop there.  That specific area will never be able to be at 100% there will always need to be some emphasis on continue the stability of the injury. Will the intensity be the same from day 1 of rehab to 50 years down the road. No but if you don’t do something  day-to-day it like anything else will atrophy and the area of the injury will never actually get to 100 % because with an injury comes scar tissue. So going forward lets resolve the problem before it resolves us.

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Improve muscle tone

Massage 101

Massage can improve muscle tone and helps prevent or delay muscular atrophy as a result of forced inactivity.

The release of endorphins

Massage 101

Massage can stimulate the release of endorphins, the body’s natural pain killers, into the brain and nervous system.

Lying Floor Low Pulley Across Body Rear Deltoid Raise

1.Lie on left side in front of wall pulley.
2. Hold low handle with right hand.
3.Lie far enough from pulley to have full range of motion.
4. With right arm in front of you, in lie with shoulders, raise arm in semicircular motion until vertical above right shoulder.
5.Keep arm straight, in line with shoulder.
6.Inhale up, Exhale down.
7.Reverse position and repeat with left arm.

Plateaus good for Wyoming, Not good in the Gym!

 While writing these posts, a lot of them are just different exercises. While thinking of another topic to talk about I realized one major problem: people talk, without really understanding, about why do I hit certain plateau or in other words why have I not continued to hit increases in my strength or fitness levels.

There are many reasons why people don’t continue to see the results they want. When setting up an exercise program we need to look at several key aspects on generating your own specific goals ,and goals are what make the fitness world go round. I will go more in-depth on these three in a moment think of your body as a machine or an car. It needs several things to work and at specific times to run. We first have to build the car, then put gas in it then put the key in the car and turn it. After that there are several steps of driving the car. The same is true when it comes to setting the fitness program up. The major steps I’m talking about is Intensity, diet, and most important selfevaluation.

How do these three steps relate, just like a car everything relates to gain success. Intensity has several meanings when trying to stay fit and gain strength. Intensity comes in for the amount of effort you exhort through an exercise and the amount of exercises done through the entire day. The last part of intensity is how often you work out is also part of intensity.Dr. Fred Hatfield or Dr. Squat points this out many aspects to training and I’m going to use one of  his analogy to express how to make the evaluation of your workout. A , B, C, and my addition D workouts all equate to the intensity level for the given day. A workouts are the most intense workouts while C and D workouts are just mainly recovery low intensity workouts. . How close to your maximum weight are you lifting. If you know what your max is 80 % to 100% of your max this would be an A or B workout. Also the amount of total stress or time under tension will also equate to the intensity level.

Diets can’t be stated as the most important area to focus on to have a success each day and overall. With a proper healthy balance diet you will eliminate over-training. Being able to feel healthy and being recovered day in and day out will help in continuing  the desire to stay healthy and exercise.No matter what your goals are with a proper diet you will increase your metabolism gain strength and loose body fat it is that simple.

Self Evaluation I mention self-evaluation many times in a lot of articles. I mention this because as a personal trainer that is my job to make evaluations & observations on workouts and make the modifications for my clients. If you aren’t paying some one to do it then you will need to. One key point to state ,your body is always wanting to  make the adaptations of the stress. With adoptions comes Plateaus, so if you can catch it before it catches you the growth will be there. Evaluating the diet is the next point in overcoming Plateaus. If you’re noticing, I’m skipping a meal or two your metabolism will drop and when your metabolism falls your energy levels fall. The ability to not be in a starvation or survival mode  will not be accomplished and in turn your body is going to have the desire to store food instead letting it go in turn you will be increasing body fat.

This is three areas to look at and consider while training. If you feel you are hitting a plateau or Feel something is wrong with your workouts. Look at the consistency of your A, B, C, and D workouts if your always at A workouts you will be eventually over-training  So keeping a balance of the intensity insuring you are eating right and doing an honest evaluation of goals and improvements on intensity and Diet will help to elevate your training and fitness goals.

Massage stimulates receptors

Massage 101

Bringing new awareness to areas that feel cut off by chronic tension patterns

Massage stimulates receptors in the skin and muscles, bringing new awareness to areas that feel cut off by chronic tension patterns.

The Nature of Fitness

Fitness and strength training are very simple health sciences. There are real principles, that if followed, will get you to your goals. These principles are eternal they don’t change, unless you are not human.Your body and my body are the exact same as it comes to the functioning of the body. My liver and your liver do the exact same function. The way my heart works is the same as yours. In this comparison all principles and work out routines and nutritional eating have the same principles.

Me personally, think its funny when they say “I HAVE A FORMAULA.”   The real formula is consistency and an evaluation of certain principles and how your body is feeling while exercising.

The first major principle is adaptation. It is a fact that your body will adapt to the same amount of stress within 4 to 6 week period. This means,  that we can’t just go to our work out day after day doing the same rep scheme and exercise. Me personally, I change my workout every two weeks. This does two things it makes your body always adjusting and it makes it fun and not boring doing the same thing over and over again.

The second principle is a Balance Diet. I get frustrated when people say “I’m on this diet and leaving this out of my diet.” A balance diet is just that with many benefits for each area of the Pyramid. Fats help with brain function and lubrication of joints are a few advantages of the fats.Carbohydrates are the most misunderstood area of the diet. They are so essential to a healthy body. Carbohydrates are the transportation of nutrients to the body, without carbs our body is unable to create the insulin to transport the other nutrients to the body. They also are the driving force for glycogen in the body. What is glycogen in simple terms? Energy. Protein is the building blocks of restoring the body from the daily grind of activities. So keep this in mind, a balanced diet is the best way to stay healthy, have energy, and ensure you aren’t depriving your body of essential nutrients to grow healthy. I will go more in-depth on this topic in a few days.

The third principle is Time Under Tension. All principles relate, if they didn’t there would be something wrong with that principle . This goes right along with adaptation. To gain strength and gain muscle you need to put adequate stress on the muscles and the nervous system. Yes I said the nervous system , the body has a safety mechanism called the Golgi tendon. It monitors the stress that is being put on the muscle fiber. If it feels it is being stress too much it will send a signal back to the brain saying “Hey we need to shut down.” So time under tension is the amount of total stress placed on the body during the whole workout. Here is an example if my only workout was squats and my set and rep scheme was 5×5 @ 225 lbs the total time under tension is 5,625 lbs. This is the time under tension you are placing on the body by applying this principle you will be able to get the most of each workout.

Recovery is the next principle: Think of this: what happens when you go to the gym? Do you feel stronger? Or tired? The honest answer is tired. Why? You are depleting your body of glycogen because of the amount of exertion you are putting on the body. Rest is the necessary step increasing overall health and strength. Here is a major WARNING: If you do not allow yourself to rest you will be doing two bad things: Reversing what you are trying to do and Injury. Over-training overtime will always turn into an injury.

Last, is hard work. I have mentioned many things that have to be applied when starting or looking at any fitness routine. Nothing is ever achieved without hard work. Hard work doesn’t mean going “gung-ho” the first few weeks, which relates to all the principles mentioned. Your body isn’t used to the movements and while its transforming the ATP to ADP you are creating lactic acid which is where the soreness comes from. You are also creating micro trauma to the muscle fibers, this is also part of the soreness. Too much soreness is bad and a balanced diet is where you will be able to recover properly to keep you encouraged to do more.

 Consistency, asking questions, and self-evaluation on goals and how you are wanting to achieve them will be the recipe for success. Each principle mentioned here will be more in-depth. So train hard, train smart, and remember rest and diet is where you get strong. The gym is just a stepping stone.

If you have any questions please feel free to contact me.

Reverse Grip Bench press

1.Lie on the Flat Bench, barbell at arms’ length above shoulders, reverse grip, hands 16″ apart.
2.Lower bar until it touches 1″ below nipples.

3.Press bar back to starting position.
4.Keep elbows in close to sides.
5. Inhale down, exhale up.
6. Can also be done on smith machine or wall type leg press.

Lying-Face Down Barbell-Plate Neck Resistance (Rear Neck Muscles)

1. Lie Face down, shoulders about even with end of bench.
2. Place flat barbell plate on back of head, hold in place with hands.

3. Raise head up and back in semicircular motion as far as comfortable.
4. Continue going up and back for prescribed number of reps.
5.Now draw head over to right side and raise head up and over in semicircular motion as far left as comfortable.
6.Continue from right to left until reps are completed

 

Incline Close Grip Barbell Triceps Curls

  1. Hold Barbell with hands 6″ apart, palms down.
  2. Lie back on incline bench, keeping head off bench.
  3. Press bar overhead to arms’ length.
  4. Lower bar in semicircular motion behind head until forearms touch biceps.
  5. Keep upper arms close to head
  6. Return to starting position.
  7. Inhale down , exhale up.
  8. Can also be done with medium grip or with 2 dumbbells, Palms facing in.

Toe Raise on Seated Calf Machine

  1. Sit on seat of machine 
  2. Place upper thighs under leg pad just above knees.
  3. Raise up on toes and release safety stop.
  4. Lower heels to lowest possible comfortable position.
  5. Raise up on toes as high as possible.
  6. Hold momentarily, then return to starting position.
  7. Inhale up, Exhale Down.

 

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