Plyometric Training

From athletes to people who just workout to stay fit, plyometrics adds variety and a challenge to your workouts. Adding plyometrics will allow you to challenge your body, reach a higher level of fitness and get continued results. In the past few years I have become quite a fan of plyometric training and it's a part of my workout regimen. It provides a good challenging workout and it kicks your butt in a short amount of time, resulting in an optimal calorie burn. Plyometrics date back to the 60’s and has strong roots in European countries where it was know as “jump training.” Plyometrics uses a stretch-shortening cycle that allows the muscles to use stored energy during the negative loading (eccentric) of a particular movement. In addition, it allows for quick utilization of energy during the positive (concentric) phase of an exercise. For example, when the muscles are under load such as squatting down and jumping up, it’s during this amortization phase when the main muscles are absorbing energy. In fact, 32% of the energy is used during the positive part of the movement. However, if the amortization phase last for an extended amount of time, the energy that’s being absorbed can be lost. What research does show is when the negative loading is done at a rapid speed(shorter amortization phase) the results are stronger positive muscle contractions.

If your wanting to try plyometrics I recommend working with a personal trainer to insure the movements are done correctly. And like any exercise program, the proper precautions should be taken such as wearing shoes that offer good support, warm up 10-15 minutes prior to workout and don't perform exercises when you start to feel fatigue and good form is compromised. Plyometric drills combined with weight training is a great way to increase explosive power.

Glucomannan Can Help with Weightloss

Lately, several of my clients have been asking me about products or herbs to assist in weight loss. Usually my answer is, "in order to loose weight you need to establish healthy eating habits along with exercise." It’s simple mathematics, you need to subtract 500 kcal a day in order to loose weight. This can be done two ways, burn an extra 500 kcal a day through exercise and or reduce your kcal by 500 a day. Doing both will help you loose 2 pounds a week. The total amount of kcal you need to burn in order to loose a pound is 3500 kcal a week. That still is my answer and I’m sticking to it however, there has been a study that was done on the herb glucomannan. The study showed a good amount of weight loss in the individuals who participated. Here is a briefing on glucomannan. Glucomannan is a polysaccharide, which is a form of carbohydrates. Glucomannan is a fiber that is water-soluble which means it absorbs water. Glucomannan has been used as a thickener or emulsifier. But when used in weight loss, it causes a reduction in appetite, meaning you fill fuller, thus eat less.

The study that was done showed some benefits regarding weight loss in obese patients. The double blind study was done over an 8-week period with 20 obese patients. In the study, the subjects were given 2, 500mg capsules with 8 fluid ounces of water prior to each three meals. The patients were asked not to change their diets or exercise patterns. The results was a loss in weight of 5.5 lbs. The study also concluded a drop in cholesterol levels.

In my opinion, it would not hurt to add this to a healthy eating plan, along with exercise. Glucomannan is a safer alternative compared to some of the fad supplements that seem to be popular these days and it cost less. I would caution that it is a soluble fiber and drinking adequate fluids is vital. You should be drinking an 8 oz glass of water with each dose. If you would like to read more about the study, you can visit, http://www.ncbi.nlm.nih.gov/pubm d/6096282

Aging Gracefully Part II

You don't need fancy equipment to start an exercise program. In fact, you can start by doing calisthenics, which is body weight exercises. For example, push-ups can help build your chest, shoulders, triceps, back and abdominal muscles. Also, add squats. This is a great exercise that will help strengthen and tone your legs. You can start by placing your feet shoulder-width apart, toes facing straight ahead or angled slightly outward. Place your hands on your hips and slowly bend your knees and lower your hips towards the floor, keeping your abs tight and torso straight. Be sure to keep your knees behind your toes and don’t bend pass 90 degrees (doing so can cause added stress to your knees). In addition, you can add some core training by doing planks. This is a personal favorite but most hated by my clients. Planks are an isometric exercise, which means it’s held in a static position. Isometric exercises are great because they don’t create friction on joints like isotonic movements. Planks are done by lying face down on the floor with forearms and hands resting on the floor next to your chest. Next, push your body off the floor in a pushup position (using your hands, forearms and toes) while keeping your abs tight, your body straight and parallel to the floor. Lastly, hold the position for several seconds (be sure to breath) and return to starting position. If you’re new to exercise, consider using a personal trainer to help assist with proper lifting techniques and forms. This will help reduce your risk of injury. Strength training is a great way to increase lean muscle mass that will in turn burn more fat, elevate your mood and increase your energy level.

Breathe! That’s something we all have to do but don’t do it properly when we’re under stress. When you’re up against a deadline or in a stressful situation your blood pressure increases and an unhealthy stress hormone called cortisol and overtime, this can harm your immune system and contribute to chronic stress. You can control this by allowing yourself 5-10 minutes of deep breathing and mentally verbalizing a proverb or reflecting on a positive image.

Aging Gracefully Part I

Aging gracefully, is something we would all like to do. In fact, how does fifty and fabulous sound or sixty and sensational or 70 and simply stunning! Is it really possible to tap into a fountain of youth that can help you age gracefully and improve your quality of life? As a personal trainer who has worked in the industry for many years, I’ve worked with people from the ages of 14 to 75, all of who have struggled with some personal obstacle ranging from poor health, wanting to improve body image or just in need of nutritional guidance. These are all issues that all of us may have faced or thought about at one point or another. The good news is… it’s possible to be healthier, look better and have a better quality of life (at any age). These are all the characteristics of aging gracefully but the bad news is, it will take work and commitment on your part. As you know, nothing in life is free but good things come to those who are dedicated, disciplined and determined. In fact, that is my philosophy when it comes to running my business and training my clients.

In order for my business to be successful, it’s important for me to lead by setting an example. So when clients ask me, “how do you have the time to exercise and eat right?” I simply say, “My health is my priority and a commitment to myself.”We all have commitments and obligations so why not make your health a priority on your list. Most people are running around doing everything on their “to do list,” but they are missing their most important obligation…themselves. You may be thinking that your doing ok because your getting things done and you feel fine for the time being but ultimately your health will pay the price at some point. And that 9-5 job that you were committed to, will simply go to the next “Joe Smith,” while your left struggling with your poor health. When you make your health a priority, not only do you reap the obvious benefits of an improved physical appearance and good health but you will also be able to perform at your best. One of the most important aspects of getting your health on track is that you will have added good healthy years to your life. Now your probably wondering where to begin? Here are just a few simple things you can do to tap into your fountain of youth and age gracefully.

·Start by getting at least 7-8 hours of sleep a night. This will play a major role in your energy level, mood and eating habits. When your not well rested your energy level is wasted and your eating habits are more likely to gravitate towards poor carbohydrate sources to compensate for energy loss, such as pastries, energy drinks etc…That might provide a quick fix but it’s short lived and will create unstable blood sugar levels, resulting in mood swings.

·If your skipping breakfast or making poor eating choices, your setting yourself up for disaster and a Monster drink is not going to help you when you’re the Monster! A simple guideline to follow when planing meals is, 15-20% protein (lean), 55-60% carbohydrates, 20-30% of fat (monounsaturated, polyunsaturated) and your diet should be high in fiber (20-30 grams a day). Stick to food sources made by God through nature. The more natural and less processed, the better.

·Five plus servings a day of fruits and veggies will keep your machine running in top shape and strengthen your immune system. Cruciferous vegetables (brussel sprouts, cabbage, kale, broccoli, turnips) are one of my favorites. In fact, they have a high amount of antioxidants and phytochemicals that help to fight against cancer and toxins. An added benefit to eating several servings of fruits and veggies is you may not need to take a multivitamin because you’ll be supplying your body with all the necessary nutrients from natural sources that your body recognizes.

·Use it now or loose it later! In other words, start exercising. This can be done in as little as 20 minutes or more a day. Start out with a brisk walk and work your way up to a jog or run. Also add strength training to your exercise repertoire at least 2 days a week.

Healthy Tips

· Women should get around 1000-1200mg of calcium a day. A good calcium formula should contain calcium citrate, magnesium, and vitamin D to help aid and insure absorption.

· Don’t be afraid to eat fat. 20-35% of your diet should contain UNsaturated fats such as; nuts, seeds, avocados, olive oil and grape seed oil. These are the fats that aid in muscle repair and increase HDL, which helps to lower your risk of heart disease.

· Start moving! As little as 20-30 minutes a day of moderate to vigorous activity can lower your risk of some diseases. If you’re really physically unfit break your exercise session into 2-3 10-minute sessions to achieve health benefits. Exercise does not have to be a chore, so make it something you enjoy.

· Eat a balanced diet of 5 or more servings of fruits and veggies a day. For example, 2 ½ cups of veggies and 2 cups of fruit. Eating small frequent meals throughout the day may work by helping you to make better food choices verses going a long period of time without eating may result in poorer food choices. Also eating 25-35 grams of fiber a day, will help reduce risk of some diseases and help you stay full longer.

· Reduce your salt intake. Food & Nutrition Board, Institute of Medicine recommends a sodium intake less than 2400mg a day & under 1500mg for people with hypertension.

· If you plan on exercising, be sure to eat a small meal an hour or so prior. Choose a snack that is high in carbs, low in fat, protein & fiber to minimize stomach upset (gastric emptying). This will help provide you with energy for a good workout.

· Post-exercise: Eat a small meal high in carbohydrates and protein! The carbohydrate will help restore muscle glycogen and the protein will aid in muscle repair. For example, a serving of fruit & a glass of skim milk.Protein also require more energy for your body to breakdown. In other words, you use more calories in the process.

· Lastly, when your feeling stressed, find a place that is quiet or where you can just close your eyes for a few minutes & do 5-10 minutes of deep breathing. This will help lower your blood pressure by several points and it will bring the calm you need to finish out your day!

Stages of Change

Have you ever heard of the “Stages of Change?” The stages of change refer to a behavioral process that develops over time. There are 6 stages of change that is involved when undecided or deciding to make a change for the better. For example, whether or not to start an exercise program, stopping alcohol abuse, gambling…, you fill in the blank. Prochaska’s Stages of Change consist of a precontemplation, contemplation, preparation, action, maintenance and termination stage. Each stage coincides with the next step but certain actions have to take place in order to make a successful transition to the next level of change. Below is a brief explanation of each stage and the appropriate actions to be taken:

· Precontemplation stage: At this stage a person might have thoughts of making a change but finds it difficult to making it happen. At this stage it might be a good idea to list the reasons why making a change would be good or not (pros & cons).

· Contemplation stage: At this stage the individual may feel the need to change but have little knowledge as to how to do it. But they plan on taking action in the next 6 months or so. At this stage it might be a good idea to take small steps towards change by tackling smaller task. For example, if your goal is to eventually stop smoking, start by talking to people who have stopped smoking. Ask what they did to kick the habit or look into support groups to help provide you with some direction.

· Preparation stage: At this stage, change begins. For instance, if you’re a smoker, you begin to take steps to stop smoking. In fact, you may even set a date where you will quit smoking all together. Also at this stage you may backslide and that’s ok. What’s important is to have a plan in place to get you back on track. For example, you may want to go back to the precontemplation stage where you listed the pros and cons. And that will serve as a reminder of why you decided to make a change.

· Action stage: Change has taken place and is sustained for 6 months or so.

· Termination stage: This is the final stage in which your change has been in the works and good habits are established & change is pretty much complete.

What’s important to remember during these stages of change is everybody has good and bad days. And there will be days when you need to pick yourself back up and keep going despite your falls. Always have a plan of action in place for the bad days such as friends, family or a support group. Set reminders in view as to why you decided to make a change. Having short and long term goals are important even when you reach the termination stage. It’s good to set goals that bring new challenges. Each goal that is achieved, will make you stronger mentally, physically and spiritually. And it’s that strength that will get you through future challenges and set the stage for new aspirations.

What to look for in a personal trainer.

I want to take the time and address what to look for if you plan on using a personal trainer. This past year I have had four clients who have had personal trainers that either injured them in the workout, did not return calls, lacked expertise or did not do a good job assessing the client prior to any workout program. I will try not to be biased but I will do my best to give a general idea as to what you should look for in a certified professional trainer. And I do stress professional. First of all, the trainer should be educated in his or her line of expertise. In other words, if you have an injury that you have recovered from through physical therapy; your trainer should be knowledgeable and professional enough to work with your PT. And implement any exercises that are recommended by your PT into your workout, if needed. Also if you’re a part of the older population and suffer from conditions such as arthritis, osteoporosis or another health condition, you should be working with someone who is familiar with special populations. Don’t be afraid to ask the trainer if he or she is experienced, CPR certified, types of trainer certifications (make sure they are reputable), educational background or ask to talk to the trainer’s current or previous clients. Also at your first training session your trainer should be assessing your current fitness level. This will help to customize your program to meet your needs. Also it can be used later as a comparison to your previous readings to make sure your progressing. Flexibility should be tested, current health and medical history should be noted, cardiovascular endurance, anthropometric assessment (body weight, lengths circumference etc…). You and your trainer should be working together to set realistic goals and he or she should be providing you with nutritional guidance.

Accountability is essential and your progress should be tracked on a regular bases to make sure long and short-term goals are being reached. Also, your trainer is your paid guide to better health and they should be giving you 100%, anything less is unacceptable. He or she should be a good listener as well as understanding to what your needs are. You should not be intimidated by your trainer to not speak up about your program. For example, if a certain exercise is not working for you, tell the trainer why it should be adjusted, perhaps they may need to educate you or vice versa. And lastly, there is a fine line in the words, “no pain no gain.” You should not be feeling sharp, shooting, or pulling pains in your workout. These symptoms are abnormal and it's your body telling you to stop before further damage is done.

I have been in the health & fitness industry for over 14 years and I will not hesitate to provide my clients with my credentials as well as references if needed. My job is to help you reach your health goals and with that, we're both satisfied.