Friday, August 13, 2010

Plyometrics--What are they?

Plyometrics are forceful powerful movements that help to develop speed and agility, usually  for the purpose of improving sports performance.  It improves strength, muscle elasticity, and innervation, which basically means you are stronger and faster, with better recovery.  They do have a place in the average workout, on a basic level.  Because they stimulate the type 2b muscle fibers, they will cause hypertrophy (muscle growth), and increase your overall fitness level, especially when used in an interval-type format.

Thursday, August 12, 2010


Well, This Saturday, the running group I've been training is going to do their first 5K! So awesome, and they are doing so well.  We've practiced walking at different intensities, we've done hill repeats, we've gotten a ton of mosquito bites!  Can't wait to see how this all pays off for each person, as they embrace their first experience with an organized walk/run.  We'll be meeting early Saturday a.m., and I think my strategy will be to start out with the runners, go about a mile, wait...go with the next wave of my people...go about a mile, wait...and then finish with the walkers.  I feel so lucky to be able to help people accomplish their goals.

Wednesday, August 4, 2010

If I can do it, so can you!

Hey.  I know sometimes this journey is downright depressing.  But you know what?  You can do it.  You can achieve what you want with your life, and your body. 

It's not just about weight loss, it's about being healthy and strong.  Keeping your body in it's best condition.  Being able to do the things you want to do or enjoy doing.  Consider this client:  upper 50's exerciser, previously inactive.  He came in to me with a shoulder that ached constantly.  He couldn't even keep it up on the window of his car without pain.  He assured me he would absolutely have to stop training (we hadn't even started) because he would need surgery.

Today, he is still exercising with me (2 years later), shoulder is just fine--full range of motion, no pain.  He can ski, cycle, and generally enjoy his life comfortably.  His buddy, however...that's another story.  Same shoulder issue, but he had surgery.  After suffering through several months worth of complications, he will still need to devote time to physical therapy and exercises, but still doesn't know if it worked.  Worth trying the exercise route first?  I think so!

Play by the numbers

Remember that one pound equals 3500 calories.  So if you want to lose weight (fat), you need to shave off excess calories in order to start using that stored fat.  By whittling off about 500 calories a day, with a combination of dietary restriction and exercise, you can easily achieve this.  When working with your food, however, don't drop below 1200 calories a day, or you risk lowering your metabolism, and we need that for burning up the excess!  I think if you start with small changes, they can add up to something big!  So, begin with walking, and then cut out sweets after meals.  We're not starving, just being reasonable.

BodyPump--lessons learned

Went to a 3 day training to be certified for BodyPump (Les Mills).  What a great and humbling experience!  Without question many of the people were younger than I, and they are videotaping your attempts to teach each track.  And while I might have assumed that egos would get in the way (some group exercise instructors are in the prima donna category), I was heartily surprised to experience an air of complete comraderie and teamwork.

About BodyPump:  great class, inspiring music, choreography that matches the music, and fast results!!