Master Your Body: #Trainerthoughts

Showing posts with label #Trainerthoughts. Show all posts

Friday, June 21, 2013

How To Safely Exercise In The Heat

Summer is officially here. Finally you can pack away your jackets (well maybe not completely because this weather has been unpredictable...lol) and get outside. Summer offers extras hours of daylight and with it the opportunity to spend even more time enjoying outdoor activities. For many, this means more time doing physical activities and playing sports. So, it’s important to remember the potential dangers that also come with exercising in hot conditions. As long as you know the dos and don’ts of working out in the heat, then you can fully take advantage of all the fun of Summerr.

WHAT YOU SHOULD DO:
• Drink plenty of fluids. It’s extremely important to stay hydrated. If you’re thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.
• Eat regularly. The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.
• Wear light, loose fitting clothes that can breath. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.
• Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool.
• Use common sense and don’t attempt strenuous activities that your body is not accustom to. Stick to exercises that you are very familiar and comfortable with.
• Check the weather forecast. It’s best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.

WHAT YOU SHOULD NOT DO:
• Don’t try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
• Don’t adapt the “no pain, no gain” motto. Ignoring your body’s signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take.
• Don’t forget to drink plenty of liquid when swimming.Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool.
• Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.
• If you want (or need) to be working in very hot temperatures, don’t do it until you become acclimated.Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.
• Avoid extreme changes in temperature. Don’t hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.

Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don’t spend the season cooped up, get out there and have some fun!

Saturday, February 16, 2013

The Center Of Your Universe

LISTEN UP EVERYONE...I HAVE SAID IT BEFORE AND I AM GOING TO SAY IT AGAIN.

Do you know how important your abdominal muscles are to your overall health?

Did you know that when you are doing an activity, your abdominal muscles help stabilize your body during start-and-stop movements. This is important because if you have weak abdominal muscles, it is your joints that will absorb all the force--putting too much pressure on them.

Did you also know that when you run, bike, play a sport, or even just walk...it is your core that is the essential muscle group used to perform all these activities. Your core strength gives you the power to perform. So for example, if your golf swing is weak, strong abs will improve that. Researchers have found that abdominals fired first among all the muscles when playing sports or doing any activity.

SO WORK THAT CORE! KEEP IT STRONG AND HEALTHY! IT IS THE CENTER OF YOU!

Sunday, January 13, 2013

The Harder You Work...The Harder It Is To Lose.

Hard Work Is The Best Remedy Of All Life's Trials. THE HARDER YOU WORK, THE HARDER IT IS TO LOSE.

I Want To Share Some of Sarah Backman's Inspiring Words About Being A Woman And Working Out and Armwrestling. The Struggles Of Having Muscles And Still Trying To Portray Yourself As A Feminine Woman. I Also Feel It Is Important To Note That These Inspiring Words Can Apply To ANYONE...Not Just Women. For Those Who Didn't Make Their Sports Team Or Others Who Can't Develop Their Bodies Like They Want To. The Bottom Line Is...Follow Your Dreams, Work Hard, And NEVER GIVE UP! Always Keep Pushing! Discover WHO YOU ARE AND WHAT YOU ARE CAPABLE OF DOING!

"Many women feel like working out means to be like a man, especially when it comes to armwrestling. That you can not be strong and still look good. I try with all my heart to show that it is possible to be a woman and to be strong. It is very possible to fulfill this. You don't have to look like a man or behave like a man just because you are strong. Women come up to me and say, they don't dare workout in a gym because they are afraid to get muscles. What is wrong with muscles? It is not easy for a woman to build muscles...it takes time. You must put a lot of effort and a lot of your heart and soul...change your lifestyle to get BIG RESULTS."
-Sarah Backman

Wednesday, November 28, 2012

Let's Hear It For DAILY GOALS

When we decide to get serious about working out...it is easy...it is new...it is fresh...we set goals and are so motivated to get started on our new exercise regimen. But unfortunately the initial part of that excitement will fade and you will find yourself trying to maintain or search for that initial feeling again. It is very difficult to continue to strive to be the best you can be when all of a sudden you find yourself dealing with your everyday life and obstacles, your time challenges, your lack of motivation, your decision making (should I work out or should I go to happy hour), etc. Maintaining your exercise regimen and staying on track is the most difficult part of your fitness plan...HANDS DOWN.

You need that edge that puts you back on track and puts you ahead of the rest. I have always been a believer of tracking your workouts because you are able to see what you did the week before. It allows you to see the increase in your strength (progression). It helps you stay motivated by writing down what you accomplished for that day or for that week,...etc. In fact, by keeping track of your progress, it helps you pay closer attention to all the elements that make you the athlete you strive to be (remember, I believe everyone is an athlete...you just need to find it within yourself).

Most people have long-term and of course short-term goals, but how about setting DAILY GOALS...SET A GOAL EACH DAY. Daily goals will help you stay accountable and help drive you to stay on track. I believe that daily goals will help you reach your long-term goals easier and possibly faster than you anticipated.
Dofitness Side Note: These are YOUR DAILY GOALS...you can set them up however you want...that is the beauty of life and self. BE CREATIVE AND HAVE FUN WITH YOUR DAILY GOALS.

I feel that over time you will learn more about your body and how it reacts to certain changes in your workout, diet, and daily activity than you ever thought possible. So GO FOR IT! Try setting daily goals for yourself and enjoy the process and experience each day of UNDERSTANDING YOUR BODY AND YOUR SELF.

Monday, May 14, 2012

Well-Balanced Eating

Do you crave carbohydrates? Whole grain breads and cereals are thought to aid in making us feel calm and happy because they help speed tryptophan, an amino acid, to the brain. Tryptophan increases the levels of serotonin, that magical chemical that makes us feel good.

That's why every time you go on a diet, you turn into a snarling monster. While several diets extol the virtues of a high-protein, low carbohydrate diet, most nutritionists believe that whole grains and cereals should make up a good portion of our daily meals.

So if you're feeling low, try a diet that is moderate in whole grain breads and cereals. Just avoid the high fat and sugar- and you'll feel better without putting on pounds.

Note From Trainer: Please understand that each meal that you consume must be one that is well-balanced. Many get into eating regimens that contain more protein or low carb and very little veggies. The best advice I can give you is that each meal SHOULD be a well-balanced one. A protein, a carb, and a fruit/veggie. It doesn't get any simpler than that. So give it a try...you will not be sorry! Your mind and your body will be thankful at the end of the day, but most importantly your mind and your body will perform for you and help you to stay on track!

Ryan, M.J. Instant Health and Happiness Boosters. Pg. 185.

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Abdominal Challenge #1

NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
Core Plank- 30 seconds
Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
Core Plank- 1 minute
Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
Core Plank- 1 minute 30 sec
Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
Core Plank- 2 minutes

Abdominal Challenge #2

DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time

CONDITIONING DRILL #4

In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!

**Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS

**Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT

1) BURPEES- 15 TIMES
2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
3) BURPEES- 12 TIMES
4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
5) BURPEES- 10 TIMES
6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
7) BURPEES- 8 TIMES
8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
9) BURPEES- 6 TIMES
10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
11) BURPEES- 4 TIMES
12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
13) BURPEE- 2 TIMES
14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS

DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
14) Concentric- when muscles contract or shorten.
15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
16) Eccentric- when muscles lengthen while maintaining tension.
17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.

POWER THOUGHT OF THE DAY

TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

TRADE EXPLORATION FOR FOCUS: The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.