Go Be Fit!

Now is the time of year when the gym is packed with people who seek to achieve what appears to be a New Year’s resolution. There they are pounding away miles on the treadmill, doing tedious reps of bicep curls, or crunching furiously on the mat towards their goals. I commend them for their work, yet secretly wonder how successful they will be? Will they accomplish what they have set out to do whatever that may be? On their own or with my help?

This is the busiest season for most trainers like myself. With that said, most of these people will not be consistently working to achieve their goals. Take my one client who can not commit to work out with me at least once a week. She recently said “You should fire me.” I told her that she is lacking consistency and something is getting in her way. I am there to help her determine what it is so that she can keep her weekly appointments. Either she is ready, willing and able to work out or she is contemplating the possibility – simply ambivalent. It is my job to help her move from contemplation/ambivalence to preparation and action. It boils down to behavior change – is this client ready to make a change or not? All of this is without any judgement on my part or my client’s. It simply is – she wants to be fired. She’s not ready, willing and able now. Therefore, she can not be consistent.

Do any of these New Year’s resolutions resonate with you?

Eat healthy
Monitor my food portions

Exercise on a regular basis

Get in shape and stay that way

Lose weight and keep it off

Join a gym and keep going

Get toned and strong

Increase Flexibility stretching or doing yoga daily

Decrease Stress

Stay Motivated

Hire a trainer to help me accomplish any, some or all of the above!

 

 

Holidays are here and so is the temptation to overeat! Every day seems to offer an opportunity to have fun – your office party, Xmas, Hannukah, and Kwanzaa celebrations, open houses, holiday parties, family gatherings, New Year’s etc. What to do??? Do you refuse the delicious treats – maybe – or perhaps you eat in moderation.

For example, I keep a daily food log as a way of keeping tabs on what I eat. It keeps me accountable and mindful of my food choices. If I don’t keep track I am more likely not to count the piece of pumpkin pie, or giant gingerbread cookie….that I ate for dessert on Thanksgiving Day. Having a plan like keeping a food log and exercising is the best way to combat unnecessary holiday weight gain! While visiting my brother in San Francisco, I offset my holiday eating by climbing staircases and sightseeing at the same time. Find a fun and creative way to stay fit during the holidays!

Most people ask me how their form is while stretching or strength training. However, I consistently see people use improper form on cardio machines. For example, there is the same man who reads, as he grasps the handrails of the treadmill and runs on a very steep grade, or the woman whose low back is arched while using the elliptical, or the man who is slumped over the bike as he pedals furiously at a high resistance. Every day I see improper form on machines, due to a lack of flexibility and/or strength in specific areas of the body, which leads to faulty movement patterns and can cause overuse or injuries.
Word of caution – watch your form on machines!

As a trainer this is one of the questions that I am asked over and over again. Doing exercises correctly and with proper form is critical. Incorrect form will reinforce improper body biomechanics, flexibility and movement patterns. I see people using poor form all the time even while using machines. (This will be covered in next week’s blog entry!)

It is my job to give external feedback to clients. However, that doesn’t mean that clients should rely on me indefinitely. They should develop their ability to use both external and internal feedback. A trainer’s cues or a mirror is a good example of providing exernal feedback while sensory information provides internal feedback. This is no small feat since so many people live in their heads. How does one develop internal feedback? Do a quick body scan before you do the exercise, notice where you carry stress, how is your posture etc.? You are developing a body wisdom or a relationship with your body and knowing where your body is in space is a part of the process. This can help as you become more efficient with internal feedback. You can sense if the exercise is correct by feeling as well. This may be a bit abstract for some. I suggest that you try a simple observation by looking at your posture in the mirror. You can ask yourself if you are doing it right and make corrections as needed. You will be well on your way to relying on internal feedack. This is a useful skill in life!

I haven’t blogged for a while because I have been so busy with work and my study for the NASM exam. I now am NASM certified http://www.nasm.org/. I am impressed with the OPT model and am using it with great success with my clients!

I believe that I must continue to evolve and grow in my profession. There can be burnout for trainers and the best way in my opinion to deal with it is to learn something new in the field. There is much hype and confusion in the fitness field and NASM has created a realistic and scientifically sound method to work with all kinds of clients.

It appears that toning and 5 finger running shoes are all the rage now. I saw a guy waiting for a flight while wearing them at the airport in Paris???? Are they like slippers comfortable for long flights?

Then upon my return home I ran into a former group fitness participant who sported an aircast on her leg – yikes. I asked her what happened and she told me how she bought those shoes and developed a serious stress fracture because of them. On another occasion a group fitness participant was wearing them during a body sculpting class. Luckily he didn’t drop the heavy weight on his foot or toes!!! Suffice to say – consumer beware!

These shoes could alter the biomechanics of your feet, posture etc. If you already have faulty foot biomechanics, muscular imbalances, flexibility issues and faulty movement patterns, you are putting yourself at risk for an injury. For example, I overpronate on both feet and currently wear orthotics in my shoes to correct the pronation. I am fitted with a supportive sneaker. While those shoes offer no support – you are running barefoot!

There are arguments that say that these shoes strengthen your feet, arches, etc. Again – I caution people to do their research and make wise decisions when it comes to proper footwear. The wrong decision can cause injury!

All the rage lately seems to be about toning shoes. Major athletic companies and casual shoe manufacturers have their own version of toning shoes that make lofty promises such as:

Reduced stress on knee, joint and back pain
Improved gait and posture
Stimulating neglected muscles
Toned abs, thighs, and buttocks muscles
Burning more calories while standing and walking

These claims are far fetched. You are better off wearing a proper athletic shoe while you strength train, walk etc. No shoe is going to tone your abs, thighs and buttocks. Functional exercises will do that for you. There are no quick fixes or short cuts!

These shoes are all hype as far as I am concerned. More on “Vibram Five Fingers,” in next week’s blog.

I haven’t been blogging as much this summer. The heat must be getting to me. Today I am exhausted. Luckily I am able to take a break and stay cool in my air conditioned bedroom/office! I am long overdue for some R and R. The most important thing to be certain of on hot summer days like this is your hydration level.

Be sure to drink lots of water because it’s easy to become dehydrated. Some signs are fatigue, weakness, dry mouth, loss of appetite, chills and dark colored urine. Drink 1/2 a liter every half hour. Basically you should have a bottle of water nearby – whether at work, home or exercising keep a beverage handy!

Everyday I see people at the gym working out on the cardio machines with incorrect form! There is the gal who holds the handles on the treadmill, raises the incline to it’s highest and walks while reading – yikes! She is not working balance, proprioception and stability if she is holding on! Then there is the guy slumped over a stationary bike pedaling furiously, or the woman on the elliptical pushing from the balls of her feet rather than from the entire foot. In fact, the majority of people I see on the cardio machines at any given moment in the gym are not working efficiently, effectively and safely!

I often correct a client’s form while strength training but I also pay careful attention to form on cardio machines. Body awareness is key to good form, and so is paying attention while working out! Reading and listening to music can be a distraction that many people don’t need because they tend to zone out during exercise. Of course music is a wonderful motivator but please check your form if you are using the cardio machines or outside for a run etc!