Injury Prevention in All Three Planes

Help prevent injuries by training in a three planes of movement. 

Most exercises occur in one of two planes of motion—the sagittal (front to back, flexion and extension) and the frontal (side to side, abduc- tion and adduction) planes. But overlooking a third plane of motion—the transverse (rota- tional) plane—may lead to muscle imbalances and joint dysfunction.

We move in the transverse plane on a daily basis, whether its getting up from our desk chair or lifting our child out of the car seat. Exercises performed in the transverse plane often mimic daily movements and can strengthen weakened muscles, which may aid in injury pre- vention and enhance athletic performance. Here are some suggestions for transverse plane exercises:

Lower Body: Rotational lunges and box step-ups.

Core: Oblique cable rotations (wood chops)

Upper Body: Push- ups, bench presses, and chest and reverse flies.

19 Awesome Reasons to Exercise Today

I know it's summer and you have exciting places to go and things to do. But wait! Did you forget about your workout? Again?

Lots of people fall off the exercise wagon during summer months due to vacations, taking care of kids home for the summer months, and other warm weather distractions. I get it, I really do, but what about all the amazing perks that you're missing out on?

Just in case you needed a little reminder that will motivate you to lace those shoes back up and get your workout back on, here are 19 Awesome Reasons to Exercise Today!

1. Exercise makes your clothes fit better: Consistent exercise will tone and tighten your body, and this means that your clothes will not only fit better they will also look nicer. But don't get too attached to your current clothes. Exercise ensures that soon you'll be trading those current clothes in for smaller sizes.
2. Exercise reduces your stress: Let's face it, you have enough stress in your life—so take a break. A challenging workout invigorates your muscles and leaves you relaxed and less stressed.
3. Exercise boosts your energy: Research routinely concludes that exercise increases energy levels in sedentary people. So when you're feeling fatigued, fight it with the most powerful tool available: exercise.
4. Exercise makes you stronger: Who doesn't want to be stronger? You rely on your body's muscle strength and endurance throughout each day. With consistent, challenging exercise, your body will naturally become stronger.
5. Exercise burns calories: Extra calories end up stored on your body as fat. Fight back by eliminating loads of calories with fat-blasting workouts.
6. Exercise gives you confidence: Healthy confidence is a wonderful thing to have. By exercising consistently you're able to increase your natural confidence.
7. Exercise can be fun: Don't laugh, I'm serious on this one. Whether you believe it or not, exercise can be really enjoyable. Remember how fun it was to run and jump as a child? Tap into your inner child as you find enjoyment in moving your body through exercise.

8. Exercise reduces your blood pressure: Exercise is so powerful that it has been proven more effective than medication in reducing high blood pressure. A single workout has even been shown to reduce blood pressure for the day, and consistent exercise reduces overall blood pressure.
9. Exercise tightens your problem areas: With exercise you can reduce flab on your arms, legs and waistline. So wave goodbye to the jiggles with a consistent, challenging exercise program.
10. Exercise increases your insulin sensitivity: Research continues to prove that exercise dramatically improves insulin sensitivity. Peak after-meal insulin levels have been shown to drop by more than 20 percent after as little as 3 weeks of consistent exercise.
11. Exercise improves your sleep: Exercise is your most powerful sleep aid. Tired muscles encourage your body to quickly fall asleep in order to get overnight repair work done.
12. Exercise lowers your risk of heart disease: Exercise strengthens your heart and protects it against disease. A non-active lifestyle is a huge risk factor for heart disease, so use consistent exercise as your ally against disease.
13. Exercise makes you feel amazing: Challenging exercise releases natural endorphins (happy hormones) into your bloodstream that dissolve pain and anxiety. You've probably heard of the ‘runner's high', this can be achieved by any great workout.
14. Exercise lowers your risk of diabetes: Research has shown that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, use regular exercise as treatment for reversing the disease.
15. Exercise is an opportunity to meet new people: Gyms, bootcamps, workout centers and even jogging trails are all great places to connect with fun new friends. So lace up and put your self out there!
16. Exercise improves your BMI: Maintaining a healthy BMI is key in disease prevention, and exercise is the best way to keep your BMI under control.
17. Exercise increases your endurance: Don't ever get out of breath from walking up stairs or through the mall again. Your regular exercise builds up endurance for everyday activities.
18. Exercise improves your overall health: Does your doctor give you the lecture about losing weight and exercising more? Once you start exercising regularly you and your MD will see an overall improvement in your health.
19. Exercise makes you look amazing: Are you excited about the current shape and size of your body? If not, no worries. Regular, challenging exercise will work wonders on your physique. Within just a few weeks you'll start to see shape and tone in all the right places.

No more excuses this summer. You have 19 great reasons for getting back to your workouts. I'd like nothing more than to see you attain all of the above 19 benefits of exercise!

Provided by John Hall Studios

How To Start Running For Health and Fitness

Cardio exercise is important so let’s talk about one of the easiest ways to add an effective cardio workout to your fitness routine: running.

It’s no good just knowing about the benefits of working out and not putting that theory into practice; today I’m going to try and convince you to take up running.

I’m a big fan of running but I’m naturally a sprint specialist – that’s a discipline that is all about explosive power over a short distance.  Endurance running is a completely different exercise. Okay, so it still uses your legs but I think running is something that anyone can get into with relatively little equipment.  It’s also easy to start out walking and gradually ramp up – making sure you always go at your own pace.

Whether you are training for a marathon or just want to add some cardio exercise to your fitness routine, here are some simple tips to help you reach your running goals.

Equipment

The great news is that you don’t need to purchase a lot of equipment to run, although there are a few essential items that will make your journey more enjoyable:

-  a pair of running shoes that fit well

-  distance running socks

-  comfortable clothing

All these will get you started, in time you might also want to invest in a running watch and a belt that holds your water container.

Listen to your body

If you do not feel ready to run, simply walk instead. Once walking for a set time becomes easy, try to alternate between jogging and walking. Your aim should be to find a comfortable sustainable pace that feels good. Remember to stop if you experience pain. Always perform a warm up and cool down to ensure your body is prepared for exercise.

Train to time not distance

During the first few weeks of running, focus on the amount of time you are running (walking or jogging) instead of thinking about distance. Set a goal of 20-30 minutes and, once you can successfully run for the entire duration, increase your time. Looking at miles in the first few weeks can be mentally discouraging. Once you can successfully complete 45 minutes at your desired pace, map out the miles and steadily increase the distance you cover.

Understand your phases

Don’t just hit the pavement and start racking up miles, instead know that you need to form an aerobic base level by training at about a level five or six intensity out of the maximum level 10 intensity level. This is because ‘steady state training’ effectively teaches your body to burn fat as fuel. This will be important as you start to increase your distance. You can work on your speed later in your training.

Cross training

In order to become an efficient runner you must run, however adding cross training such as biking, swimming or weight training to your weekly routine will help you to get fit and will help you to avoid getting bored.

Take technique one day at a time

Pick one technique to work on each time you go out for a run. There are several things you can work on such as:

-       your foot placement; ensuring you are striking the ground between the mid and forefoot

-       your arm movement; ensuring you are staying relaxed as you pump your arms back and forth

-       your posture; ensuring you keep a strong core.

If you break down your technique one day at a time you will not be overwhelmed and, after a few weeks, you will have improved your running style.

Mix in some hills

Add some hill running or varied terrain into your program. Running up hill is a great way to build strength as it is considered the weight lifting of running. Your posterior chain muscles including the hamstrings, glutes and calves have to work harder when you are running up hill.

Pamper yourself

Make sure you dedicate some time to take care of yourself. Increasing your activity level doesn’t have to mean skipping out on your usual fun outings with friends. If you manage your time well and keep a written fitness journal you’ll find that you’re able to measure improvement. You might also want to ask a friend to join you as a running buddy or join a running club. Although running – and exercise in general – can feel addictive, make sure you make time for other activities. 

Rest!

You must schedule rest days into your program to allow your muscles to adapt to the increased workload and efficiently repair themselves. One to two rest days per week are essential for great performance.

***

Now that you’ve read this, please make time to commit to some cardio exercise today. Whatever your current fitness level, you will find that getting out and moving your body will become easier. And, as an added bonus, many people find that running clears the mind.

To begin, your focus should be on improving your general fitness level in order to best prepare your body for an increased workload.  I truly believe that following a smart and simple approach to running is the best possible plan. Ensuring that you prepare your body a little bit each day is the safest and most pleasant way to train.

Let me know in the comments below if I’ve convinced you to try running, or walking or jogging…

 Written by Samantha Clayton, AFAA, ISSA

Bye bye baby-weight: how to regain your figure post-pregnancy

Whether you’re a new mother or not, I bet there is something in today’s article that will help become more fit, gain confidence or just learn a little empathy.

No matter how or why you’ve gained weight, know that it takes as long – if not longer – to lose that weight again.  Pregnancy is a special time and new mothers need to concentrate on their baby but you  may need to reprioritize if you are still blaming a spare-tire on baby weight, three years later!

Dads-to-be often gain baby weight too – if someone around you is eating more then the temptation to join in is hard to refuse. This week, I’m going to share five tips that will help you regain the figure you want.  I’m focusing on how to reclaim your pre-pregnancy body because it’s a message I relate to strongly.

During my last pregnancy I was carrying triplets and, with four months to go, I was put on bed-rest which meant my activity levels plummeted. Over forty weeks I gained 70lbs and I was nearly as wide as I am tall!
Finally welcoming my new babies to the world and introducing them to their big brother and the rest of the family was magical. I think the sole focus for new parents should be enjoying every second with their new little human because they change so quickly.
Since it takes forty weeks to gain baby weight then you should give yourself at least forty weeks to lose the weight too.  When we see airbrushed photos of celebrities who have six-packs within weeks of giving birth, we shouldn’t try and compare ourselves.  A sensible approach – giving yourself plenty of time to be with your baby and learning to balance the diaper changes, feedings, and lack of sleep is much better than looking at yourself in contrast to a pampered celebrity.

Stay safe.  New mothers need to be careful when they first begin exercising. Check with your doctor about when to recommit to exercise: without exception your joints may be weak and your body may be sore.

As soon as I received the all clear to start exercising again, I tried to jump straight into exercising intensely and it was too hard.  I learned that I need to be kind to myself and be patient. Rather than make my mistake of rushing in too quickly – try these weight-loss, figure-regaining tips.

Post pregnancy tip 1:  make time

Trust me, I know that as a new parent you don’t have time but you have to grab a moment when you can. Try to find some time every day – aiming for 10 minutes is a good start. Ask a family member or your partner to make a commitment to give you a break or put it in your schedule during baby naptime. If you’re already back at work, then try to fit in a walk around the block at lunchtime. It’s hard but exercising will ultimately give you more energy.

Post-pregnancy tip 2:  no more excuses

Try to at least walk, stretch or do something that involves moving every day. Exercise naturally boosts your energy levels so don’t hide behind excuses. Knowing you are doing something positive for yourself, when you’re also realizing that your life is no longer all about you, may help you get motivated and better adapt to the new person in your world.

Post-pregnancy tip 3:  be creative

I’ve said it before: any time exercising is better than no time. You need to be resourceful, so try jumping rope, adding in  squats while washing baby bottles, and doing crunches in bed. This might all sound crazy but it’s a workable way to fit in activity. It worked for me: my 10 minute routine in my bedroom each morning and evening was enough to start pushing me back to fitness.

Post-pregnancy tip 4: focus on your core

Work on your posture all day because pregnancy alone can mess with your posture and balance. Lifting a growing baby, bending over a crib, pushing heavy strollers and more … means that your postural muscles may need stretching throughout the day. Holding in and contracting your abdominal muscles will help strengthen them, so pull in your tummy a few times a day – whenever you remember – and each time you’ll be developing your muscles. Go ahead; pull in your tummy right now!

Post-pregnancy tip 5: eat well

Aim for quality nutrition every day. I saved the most important tip for last because immediately post pregnancy is not a time for fad diets that deprive your body of essential nutrients. Starving your body is never a good solution for weight loss. A smart calorie-controlled diet that provides your body with essential carbohydrates, fats, protein, vitamins and minerals is a much better choice because it is sustainable long term.
Learning how to balance your caloric intake and caloric expenditure will help you to lose weight at sustainable rate. If you are nursing, however, you must check with a health professional to ensure you consume enough calories to produce nutrient-rich milk.

 ***

Make time to play, head outdoors and keep moving. Every step will help you regain control of your figure.

That’s it – I hope that when you read my tips they seem manageable.  I am so passionate about helping people to reclaim their body after a baby because I’ve dealt with the insecurity that come with body changes. I’ve admitted before that I cried, I turned to comfort foods to make me feel better, and I did all the wrong things before I decided to get smart and practice what I preach. I spent a good four years getting my fitness levels back up and at times it was hard but I believe it was worth the effort.
Now I love my post-pregnancy body, it’s stronger than ever and I use it to run around the soccer field with my kids, hug them when they (or I) need comfort and I love to jump and dance to make sure all of us stay smiling.   Being fit has helped me keep my energy levels up and that’s important if you have four rambunctious children running around and demanding attention.  Losing the weight was part of my goal but fully committing to taking part in my life was the best outcome!
Start your journey today with commitment and a smart approach because you may just surprise yourself.

Written by Samantha Clayton, AFAA, ISSA.

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Great 5 Minute Ab Workout

Are you ready to work your abs with Samantha Clayton, fitness expert and former competitive sprinter to achieve a healthy, active life?

"Today, we're going to focus on engaging your core, and work on getting that perfect flat tummy or serious six-pack. In just five-minutes, I expect you to feel the burn and realize that lack of time is not a good enough excuse for not working out your mid-section."

Remember! Some exercises are not right for everyone, so please listen to your body and, if an exercise doesn't feel right, then opt for a modified version or stick with an exercise that feels good and fits within your current fitness level.

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LIFTOFF

I can't say enough about this product. I am taking it before I hit the gym and I'm having great work outs. I go to the gym on my lunch hour so I don't have alot of time, and LIFTOFF gives me the the energy I need so I can squeeze in as many excercises as possible. And when I return to work, I'm not drained from my work out. I'm still energized and focused to finish out my day. Loaded with vitamin C, L-Taurene, Panex Ginseng, Guarana, Ginko Biloba, Caffiene, B6 and B12 this product is a great all natural energy drink. Check out what others are saying about it.

http://www.youtube.com/watch?v=M0BxCqA97pI