The Sum-up of the Lowdown

apr24blogI am a big proponent of the chin-up pull up for developing upper body strength, as my clients––both female and male––know. This is a great article, especially the progressions at the end, and lots of short videos. It is a LONG article, but there are many useful exercises to help develop core and upper body strength before executing the move. Also it is written by a Canadian female trainer who knows her stuff. I might have added one of my favourite strength developing moves, in which clients, with some isometric strength, can step off a bench, while in chin up position, and then lower themselves to the floor.While on the subject of pull-ups this article includes some fun variations.You have to watch the third video, an absolute hoot!

For glutes this article has some new ways to refine your technique, but I caution against being intimidated by the middle section of this piece subtitled Analyze. The videos following are helpful. As my clients know I LOVE the Bulgarian split squat, followed by some healthy sets of sumo deadlifts. Great glute article here, I will definitely be using some of these this week!

Lots of info for shoulder weary folks here, from advice on serratus anterior warmup, to IMG_4661proper bench press technique, to complimentary exercises (I like to do as supersets). The last bit on upright rows is great, and answers some perpetual questions.

I think that’s enough food for thought for this week. Remember to drink lots of water. I try to have a big glass as soon as I walk in the door, to help cut down on stuffing my face with nuts and curds. So water first, then eat! Cheers!

 

Some Hits and Misses in the weekly roundup

blog picapr10So here they are, some great guidelines to healthy eating and sensible exercising. I tried to mention the stuff that should be a worthwhile read. Once again these articles are recommended by PTDC.

Some esssentials? Muscle gain happens pretty slowly. Don’t change your diet too drastically to lose weight, or you know, the metabolism slows down. My own advice is to slightly tweak the diet, and perhaps remove things you can do without, you know, maybe add an apple where you would normally scarf down a 3 Musketeers at about 3:30 in the afternoon, and see what happens. Just sayin’

General Health

This article about progressions and pregressions needs a good copy edit. It is a good article for beginners as well as personal trainers, about performing bilateral exercises to get the proper technique and balance and then performing unilateral. And this article seems to be a good companion piece, well written about the first years of being a personal trainer, probably only relevant to trainers.

Good advice for those of us––the over 40 crowd about tweaking our workouts, and excellent workout/ life advice for all.

Reminder that the anterior pelvic tilt can be a bad habit. Cue shoulders back BUT cue also ribs down, it will align the body, glutes etc.

Strength Training and Body Building

Squat technique cues, upper back position, lower back not hyper extended, full belly/ back of oxygen, foot position (outside of heels), traps up first (instead of chest out cue), thinking of the return phase before standing up.

Deadlift Technique, lifting NOT from floor, and making sure lower back is set almost to neutral. 5 Deadlift cues, I like the first one, make your arms long

Some Power Moves, squat jump, dumbbell jump, medicine ball slam, and a reminder to keep the concentric part of a movement quick (to develop power).

How to Get Strong, I’d say this is most applicable for competitors, but if you wnat some food for thought and have time on your hands you can wade through this or skim it.

Building Size, Good and quick read – 10 tips

Two great supported tips for glute recruitment in lunges

Read this Excellent simple basic guideline to adhere to when creating your program/ split routine

A fun pec day exercise with dumbbells and a partner

Interesting article supporting the theory that determining BMI or body fat is next to impossible as is determing who is on the juice and who is a “natty” (natural bodybuilder).

Nutrition and Fat Loss

Some thoughts on carbs, if you don’t already have your own eating sorted out.

Promoting a higher protein consumption for older sector of population

Another Creatine promotion

Fun Little Ditty about the demonization of sugar

Lean to shredded article, but not sure of his qualifications. Humourous read.

More reminders of how to diet without calorie counting and a link to a free fat loss diet

Funny, dispelling the fat wrap craze and I guess a good starting point to dispel all the crazes

Great bodyweight finishers for your workouts (for fatloss)

 

 

 

 

 

 

 

 

 

 

 

 

My Sum Up of Others’ Labours

 

apr3blogThis is a sum up of the top fifteen fitness articles this week from Personal Trainer Development Site. They found the articles, I just read them to see if any were worth your while. I’ve given a capsule sum-up and recommendations:

General Health

This article breaks some myths regarding core training i) squats and deadlifts won’t cover your core needs, but strengthen back chain ii) not only planks/ side planks are good – include range of motion ab work iii) core strength is not the be all and end all, it is an important part of the whole picture iv) bad posture (pelvis tilted forward) is not necessarily indicative of a weak core.

This article is about how visualization can produce desired results BUT you must visualize according to your current goals (ie don’t visualize a 900lb squat if you are at 135 lbs and only increasing 5 lbs per week). Also you can visualize between sets. I beleive in all this, it helps stay mindful focused and on the road to improvement.

This article is a little all over the place and a little unclear. I get trust your instincts, don’t get swept up in the quick fixes, and when push comes to shove, long walks coupled with the essential large moves (lift/ press/ pull) are really all that you need.

Great motivation piece here about the chasm between couch potato and Olympic athlete. A chasm that we create and can fix, in increments. The human physiology is built for activity. Just because we can’t be the next Olympic athlete, opera diva, ballet star doesn’t mean we have to stop moving, singing or dancing. I recommend reading this article!

This is light and cute acknowledging the health risks of being overweight, while reminding people that it is no one’s place to berate the overweight, and that giving healthful recommendations can be limited to physicians, best friends or family. It’s not an “us against them” issue.

Shoulder problems and how to fix them This is a good piece for weight lifter/ body builders/ resistance trainers with shoulder problems. The causes are a bit physio-speak-ish but the videos for restorative exercises are really clear, brief and helpful.

Strength Training:

This article addresses in adequate range of motion with heavy lifting of deadlift and bench press. For deadlift, it’s all about core strength and for bench press it is about scapula retraction throughout.

A humourous writer writing about the importance of hamstring and glute engagement in a bent over row, in which the lower back likes to take over.

Some great simple butt and core exercises here.

Wall squats facing the wall, to improve your squat and deadlift technique, as long as you don’t have a really long femur (thigh bone) and aren’t built with the height of a pro basket ball player.

Bottoms up These are exercises done with an upsidedown kettlebell, farmer walks with the kb at shoulder height, shoulder press, split squat, reverse lunge. Good quick videos.

Nutrition:

I recommend this article as reassurance about food choices, the stress and questioning of carbs.

Well referenced quick read about changing proportions of protein, carb and fat as you age.

A blurb about creatine, although I find I retain water around my middle when I take creatine, it does increase strength. This article has optimum dosage and protocol, all referenced.

Short chain fatty acids available in a healthy eating program. If you eat well, you don’t really need to take time reading this.

Bodybuilding:

Building a bigger back, using a wider grip for bent over row and deadlifts.

Butt work for women. Good exercises, although I like to see the Bulgarian split squat in there

Inspiring reminder of how to think about your training

Like the previous article but for more advanced lifters

Fat Loss:

Managing obesity like a chronic disease a brief and informative article

Benefits of fibre and some motivational affirming food guidance. Easy good read

Benefits of treading water and aqua fit for fat loss and weight maintenance

Great exercise and eating tips for travelers or armchair tourists

 

 

Abs Are Made Where?

fitblogOh yeah, that’s me pressing my squeezed fists to make my biceps bulge to magnificent proportions!

Now that I have your attention, I have been reading a lot recently about the work one must do around what one puts in one’s mouth, compared to the time one spends exercising. You know the phrase “abs are made in the kitchen” (or not made in the kitchen I forget). However, as I move forward with the Movable Beast one of my “truths” will be that you will find whole foods here, and whole food advice here, as I work towards my nutritionist qualification. I have recently started pulverizing my own version of protein powder by throwing pumpkin seeds, any nuts that happen to be handy, almonds, walnuts whatever, into the food processor. When I make my morning smoothie, this home made powder ends up providing my vegetable protein, instead of whey protein or other protein powder from sources unknown.

Though I am tempted to buy green powders as well, my jury is still out. I am hoping my handful of kale, some frozen spinach nuggets and maybe some wheat grass (someday) will do the job.

Anyway come to think of it, the stress over food can’t do us any good can it? So just continue to read lots. I like Nutrition Action Healthletter, Consumer Reports On Health, and the Mayo Clinic health letter, and anything else I can get my hands on. I am like a magnet for free-publications-by-the-exit-door. Educate yourself. Eat simply. No junk. Whole grains. different grains, unbleached, unrefined, unprocessed, un-enriched, stone ground. Go on, live a little!

Food Anyone?

When I was a dance student, many decades ago, I had times when, with limited funds, all I could do was subsist on pickles and spaghetti with a little butter on it. This, at the end of a long day seemed like a feast. I have to say that my knowledge of nutrition––and it might be safe to say this of other dancers at the time––was nil. At times I worked in restaurants in the evenings to pay for the days, the rent, food, survival. And those times, I would gorge on anything that passed my way, whether it was a piece of uneaten steak off of some patron’s plate, or a piece of carrot cake scoffed from the dessert fridge, and downed before anyone noticed (although the night watchman did catch me orange-handed, cheeks so full I couldn’t answer his question of “good, eh?” knowing full well that a tattle could end my job) at the end of a late shift.blog3iiMuch of this bad eating was done before the emergence of popular diets; soy milk and ginseng were just making their way into our fridges and cupboards. Still, as dancers, we were usually more concerned with starving ourselves into a classic line that demanded inhuman and cartoon like proportions. How could “not eating” remove five pounds of flesh, and most likely much needed adductor muscle tissue from my inner thigh, and still keep me dancing eight hours a day?

We were young, as a society of eaters back then, and we were young dancers, some of us smoked instead of ate, and others ate and puked.

Today there is indeed an overabundance of information, many, many diets. (I walked into a Chapters recently and nearly had an anxiety attack at the amount and variety of diet books in piles on shelves and tables and walls.) You could probably sit down for half an hour and invent one and credibly sell it online to the waiting masses.

But it is about gut, isn’t it? It’s about trusting your gut feelings. Gotcha. It’s about listening to the voice of reason within. It’s about understanding marketing, selling, being the latest newest thing. I’ve tried various ways of eating (I hate to admit they were diets), and feel that I am coming full circle, the things I like to eat and the way I like to eat them, are nourishing me, and my body. I am for simplicity, unprocessed as much as possible and this equation: add your well being, plus the well being of the planet, plus your means (financially) which all then equal what is logical and reasonable. More on the equation in a follow-up post.

I am currently working on a nutrition diploma and am loving it immensely, the information, the breadth of possibilities of what food can do for me. The resources are endless. But what I am really noticing is the lengths that people will go to get me to eat, read, buy, consume, apply to my body, all in the name of a better me.blog3i

The dance student is long in the past but the questionable habits sometimes resurface as I eat quickly, ravenously, as if I have no idea where the next meal will come from, or hang out a little too long at the free pizza samplings at the deli counter at Sobey’s (on Wednesdays), when store bought pizza is not longer in the equation (refined processed white wheat flour). So, as old habits die hard I will be gentle with myself and my impulses, and take the time to listen to my gut.

Client Endorsements

 

Recently, I have been asking my clients if I can quote them for my website. Naturally I blog2assure them of confidentiality and anonymity. But I have noticed that it is something trainers and business owners like to have, to back them up, create trustworthiness, promote sales and let prospective clients know what to expect.

So far, my quotes have been confined to the shall-we-say “profane”. One client, from a very literary culture, known for its story telling, its use of language, its writers, singers and poets, likes to tell me to f**k off, usually following a bout of push-ups, or in the midst of some chin ups (yes!). She also tends to use the J***s Chr*st term religiously somewhat unreligiously. When prompted as to whether she was about to die, or simply being expressive, she gasped and said, “go f**k yourself”.

I have another client who tends to weep at the prospect of a butt day, but puppy dog like, will follow my encouragement to get “just a little deeper” in her squat, or hold on for one more bulgarian split squat. “You’ve got to be kidding,” she says, before obediently rising once again into beautifully formed and very effective glute contraction. It’s hard to write “Ohhhhhhh” as a client quote, you understand.

For my own part, and in my defense I have had clients say that they feel stronger, indeed I have watched them get stronger, but usually only after they said that they really felt their abs after the last workout. So the quest continues for client endorsements, in the meantime I won’t force the issue, and will definitely make sure my group is never led into unsafe territory, of too much, too many, too heavy, too soon. I will rely on my f**king sensitive nature and years of experience to continue to make workouts interesting, challenging and even fun, gosh darn it!

mbblog

I’ve been lucky in my web surfing to have found some remarkable weight training and nutrition sites. Remarkable because I feel they are trustworthy, backed up by peer reviewed studies, and seem more aligned with a middle path, rather than a strong leaning toward an exercise or eating dogma. By middle path I suppose I mean a path that is full of questions, wonder and acknowledges that any research can quickly turn on its gluteus maximus faster than the drop of a dumbbell…

There is a wealth of information out there, and if we can align ourselves with some of the better track records, we can benefit our clients and ourselves. Anyone who has trained with me or watched me train, knows that I tend to incorporate a certain amount of variety into a workout. For my purposes it keeps me and my client from falling into a trap, becoming bored, or lazy.

My experience has been that regardless of our mental state, the muscles will check out if they have become too used to a routine. For myself I was changing things up usually every six weeks, and more recently I find that I don’t stick hard and fast to this rule, mostly because I keep coming across more information on making a workout efficient and effective.

The fallout from all of this is that I’ve been finding favourite exercises for my clients, moves that they “really like,” (or really hate), that have some kind of beneficial outcome. The exercises resonate, and we get that burn, the kind in your abs, glutes, thighs or chest that says you’ve had a good days work.

A couple of sites I come back to are http://bretcontreras.com, and Brad Shoenfeld at http://www.lookgreatnaked.com/blog/ also this guy Jeff has great free videos, http://athleanx.com/ . So there you go, a few guideposts. Don’t be overwhelmed, these are good guys who want to share some great technique with you!

Cheat Day? or Rest Day…

stmartin4That term has been haunting me recently. Cheat Day. It sort of implies I have been very disciplined throughout the week in terms of my eating and drinking and now the weekend is here and I can go wild.

The idea of a cheat day does take some getting used to. I found that, with my schedule of working out and training clients and teaching classes, that indeed by Friday I had gone into a kind of calorie deficit, so I could reward myself with all that I had ever wanted, regardless of whether I actually wanted it at that moment. I had to eat that extra large cinnamon bun NOW because what would happen if I didn’t get another chance in the next 24-48 hours?

Unbeknownst to me (I know that’s impossible because I am writing this), my good habits have started to outweigh the “other” habits. Why not feel as good on Saturday, with some time to catch my breath, and fill up on good food. The treat can be the time it takes to enjoy the food, without rushing out the door to heave-ho. Just have some good food, and as much good food as I want. Some whole grains, extra free range eggs, an extra peanut butter banana treat and a home made whatever for lunch. I don’t need to run out and stuff a huge piece of pizza or a drive thru burger down my gullet, which I wouldn’t normally eat anyway.

How about a glass of wine? Maybe pay an extra dollar for a nice wine that demands to be savored slowly and not guzzled because it’s cheat day? I wonder now, what a Monday morning will be like, with a good sleep and not a sweaty tussle with my stuffed midriff getting in my way as I roll over and punch my pillow.

Toss out Cheat Day. Here’s to healthy take my time, nourish myself, sit and relax eat and recover day!

 

Beach Yoga this Summer!

fbyogaii

One of my clients has generously offered her property for summer yoga, for those of you who wish to participate. The cost is ten dollars or pay-what-you-can, and we meet at 9am on Saturday mornings (except for August 15), on a point of land that is surrounded on three sides (270 degrees) by water. The setting is idyllic, it is peacful, the sun is on the water for your salutes to the sun, and I have been privileged to facilitate some of the most speechless experiences this side of paradise. Please join us for yoga, and some tea following our practice. We are at 3272 County Rd #8 in Waupoos in beautiful Prince Edward County.