More people are lifting weights than ever before. Further, there are more accidents from weight lifting than ever before. From 1990 to 2007 there has been over a million accidents and a 48% increase annually. According to the April issue of the American Journal of Sports Medicine, accidents involving women has increased faster than with men, 63% for women and 43% with men.
Interestingly enough, women were more prone to injuring their feet and/or legs. While men are more likely to injury their hands and/or trunk. Men had more strains and sprains, while women had more fractures. 90% of the injuries were from free weights versus machines.
I hypothesize the statistics are reflective of men generally focusing on the muscles in their torso and women focusing on their legs when working out. Most injuries and accidents can be prevented. Lessons to be learned:
Learn the proper form and mechanics for every exercise that you perform before you perform it.
Make sure you are 110% confident on performing the exercise correctly on your own before attempting it without supervision.
Seek professional guidance and advice. A professional can see things that the untrained eye may not catch. – Have a spotter, especially when using free weights.
Always check with your physician before starting an exercise routine
Drink plenty of water, stay hydrated
Be conscious, be mindful of your surroundings and your body
I am here to give you the opportunity to have an exercise program designed specifically for you. Follow my blog below for continuous exercise tips to empower you right NOW!!! You can incorporate these tips anywhere at anytime to improve your life immediately.
Many gyms and trainers use the same workout for all of their clients. Everyone is different, so why try to reach your goals using someone else’s formula for success? Who says that fitness begins and ends in the gym?
My Philosophy:
My approach is to get you living a healthy lifestyle whether you are in the gym training, at your home with your family, at work, or wherever you are. When you become more conscious of your health you will become healthier.
Together we can create a unique program to match your needs based on your current fitness level, current lifestyle, and activity preferences.
Your program design and progress will be monitored closely with our regular and comprehensive assessments. I will hold you accountable to the goals that you create. My goal is to get you into the best shape of your life in the safest and shortest time possible.
Results are GUARANTEED. Call for your Free Weight Loss Report and Consultation NOW!!
Burn FAT FAST!!!
Benefits Of Training:
1 ) Accountability to yourself and your goals.
2 ) Faster RESULTS
3 ) Encouragement and motivation to follow through.
4 ) Intensity that you can’t reach on your own.
5 ) Knowledge and Experience
6 ) Safety. Learn the proper mechanics and techniques.
7 ) Tailored Program design SPECIFICALLY for your needs, wants, and current lifestyle.
The American College of Sports Medicine recommends flexibility exercises for the major muscle groups to be included a minimum of 2-3 days a week for everyone.
Here are just some benefits of regular stretching:
Increased Flexibility: Flexible muscles can increase your daily and sports performance. Bending over to pick up a box off the floor and/or kicking a soccer ball is easier to do with a flexible body.
Improves Range of Motion for joints (ROM): Adequate ROM provides proper balance of your muscular system. This prevents injuries such as falls, back pain, shoulder pain, etc. This is especially important as we age.
Improved Circulation: Regular stretching increases blood flow. Increased blood flow speeds up your recovery from injuries and from work outs.
Relieves Stress: Stress causes muscles to tighten and proper stretching can reverse the tightness and damage from tension.
Improved and Development of Body Awareness
Decreased muscle viscosity, causing contractions to be easier and smoother
Decreased soreness associated with other exercise
Types of Stretching:
ballistic stretching
dynamic stretching
active stretching
passive (or relaxed) stretching
static stretching
isometric stretching
PNF stretching
We will be demonstrating static stretches for the major muscle groups to remain consistent with our theme of anywhere anytime and mainly for your convenience.
I can’t think of a better way to start my day than performing yogic Sun Salutations to warm up and prepare both my mind and body for the day.
There are many different variations of the Sun Salutation Flow and this is just one of many. The one I will show you consists of 8 different poses that you should strive to flow through smoothly by moving only with your breath.
Mountain Pose:
Stand straight with your feet and knees together, tucking your chin in and elongating your spine. Bring your palms together at the center of your chest, and focus our attention on your breathing. This is an effective pose, which helps to center the mind and body.
Hands Above the Head:
Inhale and raise your hands outward, drawing a large circle in the air until your palms are touching again, over your head, in the prayer position. Lean your head back and look up toward your thumbs.
Forward Bend:
Exhale releasing your breath slowly, bend forward from the hips, keeping your back straight. Bring your hands down to the floor on either side of your feet (or bring the hand down as far as you can WHILE keeping your back straight!)
Head Up:
Inhale slowly, lifting your head up, keeping your hands/fingers touching the floor. Look up while straightening your arms, make your lower back concave and extend toward your tailbone. Beginners can keep their knees bent to maintain a STRAIGHT and LONG SPINE!
Four Limbed Stick/Plank:
Exhale using the strenght of your hands, jump back into a press-up position or straight line with just your toes and palms of your hands touching the floor. Beginners can step and walk back slowly. Your elbows should be tucked in close to your sides, holding your body parallel to the floor. Your feet should be hip-width apart.
Upward Dog/Cobra:
Inhale while rolling over your toes onto the tops of your feet. Bring your chest forward and up through your arms, rolling your shoulders over and back. Arch your back and look up. Try to keep your upper legs raised off the floor.
Downward Dog:
Exhale pushing into the palms of your hands, roll back over your toes onto the soles of your feet. Take your heels down toward the floor and pull your hips up into the air. Keep your hands in line with each other and your feet parallel.
Your arms should be straight, with the inner elbows facing each other. Tuck your chin down, look toward your navel, and take either five or eight long breaths.
Warrior Pose:
a)
b)
Inhale, step your right leg forward, taking the foot between your hands. Raise your trunk and lift your arms into the Prayer position above your head, keeping your arms straight and your shoulders down.
Your right leg should stay at a 90 degree angle with your thigh parallel to the floor. Your left leg should remain straight. Your hips should face forward. Lift your trunk up, expanding the chest. Look up toward your thumbs.
Four Limbed Stick/Plank:
Exhale and repeat the same technique as before. Continue your flow, but this time step forward with the left leg for the warrior I stance and pose.
Upward Dog/Cobra:
Downward Dog:
Warrior I Pose (left leg):
Four Limbed Stick/Plank:
Upward Dog/Cobra:
Downward Dog:
Forward Bend/Head Up:
Forward Bend:
Chair Pose/Hero Pose:
Inhale as you lift your hands into the prayer position above your head, simultaneously vend your legs, as if you are about to sit down. When your legs are bent at a 60 degree andle, hold the position and lift up through your arms, while pressing your heels firmly into the floor.
Grip your knees together and lean the weight of your body back onto your heels. Keep lifting your back so your trunk does not lean too far forward. Lift your head and look up at your thumbs.
My goal is just to get everyone off their butt and moving. You don’t have to be a big exercise enthusiasts, an athlete, or a gym rat to be active and healthy.
The 1996 Surgeon General’s report (1) recommended that persons of all ages obtain “a minimum of 30 minutes of physical activity of moderate intensity (e.g., brisk walking) on most, if not all, days of the week.”
As long as you are moving and burning more calories you will live longer, be happier, have a healthier heart and arteries, and live with less pain. Being and staying active does not have to hurt and can even be fun.
The no pain no gain myth has been shot down a LONG time ago. A more simple approach is to listen to your body.
If you are tired and haven’t done any activity for the day, ideally 30-60 minutes of moderate activity everyday, then your body wants you to move. Moving will give you an energy boost as well as a boost in your mood and attitude too!
List of Examples to Get YOU Moving:
(Try to stay moving for at least 30 minutes when doing these. If you finish the task/s before 30 minutes, go to the next daily task that you have on your list that will keep you moving.
Carrying groceries up the stairs burns apporximately 281 calories for a 165lb person when done for 30 mins.
Chopping Wood with an ax burns about 225 calories for person weighing 165lbs in 30 mins.
Dancing
Actively Playing with the kids (e.g. chasing each other around, not video games unless it is a Wii Fit
Cleaning out the gutters
Mowing the grass, push mower
Outside sweeping (sidewalk or garage tends to be higher intensity than inside)
Moving boxes from the attic and or garage (organizing)
Painting
The easier or lower intensity the task, the longer you have to do them to get the same benefits of a higher intensity activity. Folding clothes for 30 minutes will not be as beneficial as moving boxes for the same amount of time.
I am sure you can think of plenty more ways to get moving and be active. Just “Do it NOW!” Send me some more ideas and ways that you stay active. What tasks keep you active around your house?
The best workout you can do when winding down after a long day is to go for a gentle walk followed by some soft stretching held for at least 30 seconds or longer.
Your pace and intensity should be monitored closely. You can use a heart rate monitor to keep your heart rate below 130 BPM.
Start off slow and gradually work your way up to a medium pace/intensity. Do not allow your intensity to surpass a 5 on a 1 to 10 scale, 10 being max exertion and 1 being minimal.
Keep your pace medium at most and don’t walk longer than 30 minutes if you are trying to get to bed anytime soon. Spend the last 5-10 minutes of your walk gradually slowing down until you are done.
This type of workout is perfect before bedtime and on your recovery days too!
Here are some ideal stretches to finish with and that will get you ready for some quality sleep:
To Finish:
These stretches will be best utilized by making sure that your body, muscles and connective tissue, are warmed up first.
This can be achieved by a nice brisk walk for at least 10 mins and/or a warm/hot shower or bath.
These stretches are perfect for anyone, but especially so for people who have stress and/or tightness in their neck and shoulders.
Great for injury prevention and as a corrective exercise for those who sit a lot, either driving and/or at the computer.
The child’s pose stretches your upper and lower back muscles, front of the lower leg (shins), and tops of your feet. The downward dog stretches the upper back, chest, hamstrings, and calves.
During my most recent research on the earliest forms of exercise, besides hunting, gathering, and farming, I discovered the anceint Chinese martial arts of Kung Fu. Kung Fu was made popular in America by Bruce Lee’s “Enter the Dragon” in 1973. Who hasn’t heard the song “everybody was kung fu fighting?”
I’ve never done any type of martial arts in my entire life. So if I can get a good workout from doing Kung Fu, you can too. Send me your footage/pics of your funny faces or even a serious warrior one. I will post the best ones. Enjoy the martial arts series!!!
This posting is a continuation from our last post (our first post “Get Fit Anywhere, Anytime: “Do it NOW!”).
Please join me on my magnificent journey finding the easiest and best ways to get and stay fit quickly. Each blog will build on the ones before and any helpful contributions from YOU. Together we will build the ULTIMATE LIBRARY of EXERCISES and knowledge!!
We are resilient creatures at coming up with excuses not to do something that we don’t want to do or that may be a little bit uncomfortable, ESPECIALLY exercise. Perhaps you’ve heard some form of these excuses: “If only I had a treadmill,” “all I need are those supplements for a six pack,” or “if I buy that very expensive and fancy piece of equipment I would workout regularly.”
Most of the time what happens is the piece of equipment becomes a piece of unused furniture and later sold for a huge loss. There are no magic bullets folks. To get and stay in shape we must work out most days of the week. But don’t worry, I will do my best to make it as easy as possible by providing the most relevant and effective information. However I can not work out for you.
Always get clearance from your doctor/physician before starting any fitness program. With all that said I want to give you exercises that you can do anywhere, anytime without weight or any fancy equipment. You don’t even need a gym membership. All you need is your own body weight and a few household or office props such as a chair and a table and five minutes.
So let’s start with the most basic and popular body weight or calisthenic exercises. These are also some of the most effective exercises to build lean muscle and boost your metabolism!
1)Squat
Beginners start by sitting in the chair with feet hip width apart and feet naturally/slightly turned out (same direction as your knees). While keeping the spine/back straight and weight evenly distributed through the feet, extend knees and hips until legs are straight (stand up) squeezing your bum at the top for a full contraction.
Make sure to keep your knees from passing over the front of your toes. To keep good posture while executing the squat, find a set point in front of you at head level or slightly higher.
2) Push Ups
Place hands slightly wider than shoulder width. Lower your body to the floor by bending the arms, keeping good posture/back straight. Then raise your body back up by extending the arms or pushing until the arms are straight. </span>
3) a. Modified Pull Ups
A great way to change angles of your pull up to increase your strength curve (strength throughout your entire range of motion). Also, a good substitute for someone who can’t do a full pull up, excellent for beginners. As the name implies, you can modify the resistance by moving your feet either in (closer to you) or away from you.
The closer your feet are to your hands, the less resistance you will have. If you are using a table, make sure it is stable and able to hold you first. (sweet rhyming)
Grab underneath the edge of a table, having most of your upper body underneath or covered by the top of the table. Place your feet shoulder at the appropriate distance from hands.
While keeping your back straight (maintaining good posture), pull yourself up towards the table. WATCH OUT!!! Don’t hit your head on the top of the table like I do every time, ha!
You should finish at the top w/ the hands beside your sternum and shoulders squeezing down and back as if you were crushing a can between your shoulder blades.
b. Pull ups
Not everyone has a pull up bar easily accessible. Substitutes include, but are not limited to the top of a door covered (cushioned) w/ a towel, a reachable tree branch, $20 door frame pull up bar at most sporting good stores, and/or any stable surface that you can grab and hold onto while lifting your entire body/feet off the ground.
Under hand pull ups a.k.a. chin ups are much safer and gentler on your shoulders, however the “traditional” pull up is done over hand. Grip should be slightly wider than shoulder width apart. Ideally one would be able to hang with their shoulders almost touching or touching their ears at the beginning while hanging for a full range of motion (NOT SHOWN).
Once the body is hanging, use your upper back muscles and arms to lift yourself towards the bar/branch/top of the door until your collar bone (ideally for a full range of motion) touches the bar. While at the top, squeeze the shoulders down and back trying to touch the bottoms of your shoulder blades together.
4) a. Modified Dips/Tricep Dips
A modified dip or tricep dip begins with the arms straight/extended and hands under the shoulders keeping the shoulders pressed down and back, squeezing/contracting the bottoms of the shoulder blades together.
The further your feet are from your hands, like in the modified pull up, the more body weight/resistance you will be pushing against. Once your feet are in place, slowly lower your body down while inhaling until there is a 90 degree angle between the upper and lower part of the arm.
Then exhale while straightening the arms out to return to the beginning position. Compared to regular dips, tricep dips emphasize more of the back muscles (posterior chain), such as your triceps, rhomboids, teres major, and lats.
b. Dips
Dips are one of the best upper body exercises that you can do anywhere or period. All of the major muscle groups are involved in this exercise, chest, shoulders, back, and triceps.
Place two chairs back to back about shoulder width or slightly further than shoulder width apart. Starting at the top with your feet in the air, your shoulders should be pressed down and back with the bottoms of the shoulder blades squeezed together.
Slowly lower yourself down while inhaling until the upper and lower arm form a 90 degree angle/right angle. Then exhale and push yourself back up until the arms are fully extended and your shoulders are back to the starting position.
5) Crunches (not effective, but very popular)
Lie flat on your back. Lightly place finger on the side of your head. You can also cross your arms on your chest or straighten your arms out beside your body in the air. Make sure not to use your arms or your neck for momentum.
Before crunching up, flatten your lower back on the floor. Raise your torso up by flexing your abdomen. Slowly return the back of the shoulder to the floor.
This is my first posting of many to share and to provoke others to share innovative ways to get and stay fit and healthy. I want to generate new ways of exercising “outside the box” and preferably outside of the gym setting. There are many reasons this will be helpful and may result in a trend away from the traditional sense of “working out” or “exercising.” Here are some reasons that have driven me into this philosophy of helping others:
1) Time
The number one reason/objection I hear people give for for not working out.
2) Intimidated, shy, embarrassed
Call it what you want, but some people just don’t want to take a chance at feeling foolish in front of others.
3) Mindset
Praise to those that are the few who do go to the gym and work out consistently!! However, once those individuals are away from the gym setting how do they behave?
Alright the forum is now open. I will be posting helpful ways to get and stay in the best shape of your life without having to go to the gym. I would love to hear from other fitness professionals, exercise enthusiast, and/or anyone that can contribute to helping others exercise more often and regularly. Also I welcome ALL sincere feedback whether negative or positive.
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