Back pain and appropriate exercises

Below are several exercises that are crucial for those suffering from low back/back pain.  Often, low back issues are caused or exacerbated by hamstrings (the back of the thigh) that are too tight.

1.  Hamstring stretches are an important part of any low back conditioning program. 
2.  Cat and camel--sink back down and inhale, then exhale and round back like a cat.
3.  Pelvic tilt--you are only focused on the pelvis.  Push your back down into the floor by tilting your pelvis forward-exhale...then lift back to neutral spine.
4.  Partial curl/crunch-be sure not to pull on head or neck.  Lift shoulder blades off of the floor, exhale, Inhale and release.
5.  Prone hip extension--begin with lifting one leg, and you can progress to lifting both legs.  For this version, turn toes slightly out, lift leg, and lower.  Repeat on the other side.

You Are What You EAT!

You Are What you EAT!

This week, I'm going to share some information that I've seen in more than one place, both highly respected in the fitness industry.  Les Mills (Body Pump), and Paul Chek (The Check Institute) have both published similar ideas on how to eat.  And it's really simple.  So read below, and then I want you to think about how much your are eating, and if your portions are in line...

Who are you?
1. Protein Types live to eat!  If you are a protein type and you eat too many carbs you will feel sleepy an hour or so after eating and find it difficult to concentrate!

2.  Carb types eat to live and can quite often go for long periods without eating. When they eat too much protein and fat they tend to feel tired and sluggish straight after the meal.  The will also have problems concentrating.

3.  Mixed types are a combination of both and are the hardest to please.

Les Mills suggests you start out as a mixed type, and then adjust until you feel like you can keep going and concentrate for 3 to 4 hours without feeling hungry.

How can you tell if you are eating enough?

1.  Look at your plate.

2.  Look at your hand.

3.  If you are a protein type, you should have about one whole hand of protein and a half of a fist of starchy carbohydrates or one handful of non-starchy carbohydrates and one thumb of fat at each meal.

4.  If you are a carb type, you should have about two fists of starchy carbs or four handfuls of non-starchy carbs and half a palm of protein at each meal, plus one thumb of good fats.

5.  And if you are a mixed type, you will need one palm of protein and one and a half fists of starchy carbs or three handfuls of non-starchy carbs.

Once you start to eat like this, keep a food diary and record how you feel after you eat.

Then: 
If you feel sleepy about an hour after a meal= too many carbs

If you feel sluggish immediately after a mean=too much fat and protein

If you feel bloated, hyper or sluggish, then you know you have not eaten what your body needs!  Try again!

This week...kettlebell exercise...goals.

Below, I have shown a picture of one of my favorite kettle bell exercises, the windmill.  Starting from a standing position, with your hand holding the kettle bell overhead, you tip sideways, and stand back up, keeping your core strong.  An excellent exercise for the waistline.

 

And regarding goals and completion thereof:  if you have done well with your goals for the month of November, I know who you are, and I will enter you into the drawing for this month.  My independent picker will be picking this evening, and I will announce prizes and names shortly. 

 

For December:  again, we need to get through the holidays without putting on the average 12 pounds.  In order to do that, let's create goal for ourselves that help to keep us under control...like limiting goodies to one serving, or one time a week, and making sure to carve out time for exercise!!  In order to continue to maintain your current weight, you need to work off what your put in.

 

Looking forward, I will be studying for the MES certification:  Medical Exercise Specialist.  Very exciting, but a lot of work!  This further qualifies me to work with special populations like Fibromyalgia, stroke, and post rehab

Exercise sample and group update

Hey there!  Happy Monday!  First, below is the new link for group training for December.  And yes, I will be there on Christmas Day, as I always volunteer to work that holiday, so I am offering a group that day.   http://www.doodle.com/46pf3yeqdaiq42cr   Below, is an exercise for you all to try:    Keep the abs braced, and perform a push-up.  The bosu is blue side down.  You can also do this one on your knees.  Have a great week!

Keep It Interesting!

How to keep it Interesting:
I know going to the gym day after day can be rather boring, even if you are distracting yourself with your IPod, or the latest movie you've downloaded, or even a book, if you can read and exercise.  I've even seen a woman working on machines and reading, but she's working at the pace of a snail, so I'm not sure how many calories she's burning!

So, I've come up with some suggestions of how you can still reach your goals, and stay interested and focused.

1.  You like running:  Try a running training group!  You can join one, or create your own for fun.  And you CAN run in the winter with proper gear.

2.  Get a workout buddy.  Maybe someone in a class you go to is also spinning their wheels.  Get together and get a trainer-created program, and then work out together.

3.  You like team sports:  Join an indoor winter league for soccer, basketball or other teams sports.  Many community centers offer them.

4.  You like dancing:  Go to a Zumba class!!  Shake it up with a fun, dance inspired workout for you cardio.

5.  Ask your trainer for a new program.  If you're bored, so is your body--mix it up!

6.  Try something new and different.  Go to a strength class if you haven't, or try a new class or new instructor.

Keep up the good work!

Inspired

I was able to teach a kickboxing class to some kids not long ago, over at the JCC. This group of kids was part of a summer program, and most of the kids were just your average bunch:  a few who wanted to participate, a few who didn't, a few who tried to cause trouble, and a few who were timid and shy.  But one girl caught my attention and my heart.  This girl was in braces on her legs and crutches.  I don't know what was wrong, though it was clearly something she would struggle with for her life.  This young lady tried every move I called out.  She put her crutches down, and she punched, and then she picked her crutches up and she kicked with her braced legs.  And she was really tired at the end.  But she tried EVERY move.

Meanwhile, the rest of the group had that sprinkling...some who tried, some who whined, some who caused trouble...I was so inspired by that one girl.  Funny thing was, I was whining before I went to teach that because I was a bit tired after a morning full of training, and I didn't really want to be there.  Clearly I was meant to be there, and I can assure you my whining ceased immediately and was silenced by awe. 

So, whatever your day brings...whatever you have to deal with at work...leave it behind, and be sure to care for your body the way it deserves to be taken care of.  And count your blessings.
Melissa

Challenge

Lessons Learned from the Martial Arts...

So.  Yesterday, I was practicing with my coach.  My current focus is on getting better, stronger, and faster.  Practice makes better and better.  Stay with the program and you will get there.  Consistency is the key to success.

This is all true of your exercise program as well.  It's time to renew your commitment to yourself. It's time to work on something you have always wanted to work on--something you've always wanted to accomplish.  It's never too late to learn something new.

With this in mind, I'm starting November with a challenge to you:  Make a goal, and keep it for the month of November.  Share this goal with me.  Come to all of your scheduled appointments.  Commit to yourself.  Then at the end of the month, I will have a couple of giveaway items...They are a surprise--I have several!  Those who have kept their focus and committed to themselves will be eligible to win.

Decide today.  Commit today.  Have a great week!  Melissa