Time4You Fitness Blog

Lifelong Fitness is about "Living The Lifestyle"

2011-06-02T06:47:00.000-07:00

Fitness Doesn't Happen By Accident

People often tell me how lucky I am to be in the shape I'm in. They often assume that I’m one of those people who just got lucky and that I don’t have to work at it.

I wish it were true but on the contrary, it has taken a consistent effort of both detailed nutrition and commitment to exercise to maintain this condition. Each passing year (I’m now 51 years old) brings new challenges as my body decides it wants to be more difficult about cooperating with me!

To put it another way, staying fit "doesn't happen by accident"!

The Long and Winding Road to Fitness

As a youth I must admit that I was naturally lean and actually had trouble putting on weight in the form of either fat or muscle.

In fact I was skinny to the point of being very insecure about how I looked compared to several of my closest friends who were blessed with considerably superior physiques both in terms of appearance and strength. I was considerably frail by comparison no matter how I ate or tried to build muscle. This was definitely a combination of my genetics being lacking as well as knowledge of how to try making any changes.

Looking back, I know that in the bigger picture of things I was blessed to be healthy, I didn’t suffer from any handicaps (which are truly serious problems many people have to deal with), I had a roof over my head, plenty of food to eat, and a family that loved me.

Still, being a teenager it was still pretty frustrating and at that age one's self esteem may be relative to their specific situation which may seem "shallow" and insignificant upon reflection. But I'm sure most people can remember those teenage years as being a time of trying to find oneself and see where they fit in.

Enough about all that....

Ch-ch-ch-ch-changes

Well as far as being naturally lean, things definitely started to change once my growth spurt stopped when I was in College. All of a sudden for the first time I started to gain weight fairly rapidly, but not the good kind. I paid the price for never learning how to have disciplined eating habits since in the past I could get away with eating anything.

Even though I did have periods where I would work out and eat better, in the years following College graduation I really got off track and eventually ballooned up to about 215 lbs. Being that I am very “thin limbed”, this weight was extremely heavy for my frame.

I detailed this process and my journey to fitness in this blog post:

http://time4youfitness.blogspot.com/2009/08/my-personal-story-of-transformation.html

Learning The Lifestyle

Anyway, the main point I want to make is that in spite of how I look now it has only occurred because of acquiring a commitment to a lifestyle that over time I have learned to really enjoy. If you read the other article you will realize how drastically different things are now compared to the way they were when I was at my lowest point.

That low was as much an emotional low as it was physical, a feeling of hopelessness with no light at the end of the tunnel. Thankfully as I mention in that same post, a friend of mine inspired me to set off on a path that I’ve never really deviated from, maybe slightly at times, but thankfully never too far off of the path.

One thing that I feel has really played a part in maintaining a certain degree of fitness is that I try to set goals for myself all of the time, whether it is getting stronger, more muscular, or more conditioned and leaner (or a combination of those things).

A New Challenge

I have recently decided to take on the challenge of bringing my conditioning to the best level ever at 51 years old, to prove both to myself and hopefully inspire others that you can get better as you age. I wanted to post some recent progress pics that show where I am currently in this process. I will continue to add pics as I continue to reach for my latest goal. I took these pics on back to back days because I wanted to add some additional angles to have to compare to later.

I have not yet arrived at my goal but I thought it would be helpful to share where I am right now and then hopefully have some pics in the next couple weeks that will show at least some improvement. I'm not saying that I'm by any means unhappy with my current condition, but again I just like to challenge myself to see how far I can go.

Just some thoughts on my current process

Though I have been keeping a food log for the past 4 or 5 years, I have gotten much more detailed by measuring and weighing all my food (unless it’s an already portion sized item such as a “salmon burger” or can of tuna fish) and logging this information into an online nutrition tracker (myfitnesspal.com).

I’ve reduced my calories from about 2800 to 2500 (which at my height of 6 foot 2 inches and a high activity level is just below maintenance).

My goal is to very gradually lose the last bit of "stubborn" lower belly fat while continuing to build, or in the least retain muscle mass. I am not very gifted genetically to build muscle so every improvement I make requires a strong and consistent effort.

Exercise Stuff

My basic workout program is alternating workout and recovery days, though sometimes I will do conditioning work on my recovery days (no resistance training).

I alternate a “3 stage workout” which focuses on various types of strength/hypertrophy (i.e. muscle building), and then a Boot Camp style workout with those recovery or conditioning workouts in between. So this gives me 4 pretty intense workouts per week.

The recovery days are what I call “regeneration” and consist of Dynamic warm-ups, Self Myofascial Release (Foam Rolling), Flow Yoga, and Movement Preparation. On the conditioning days I still follow the regeneration protocol and then add a conditioning workout which may consist of kickboxing, High Intensity Interval Training, Aerobic Stepping, med-ball work, Agility work, or combinations of various modalities (like Med-ball w/ Agility work).

All of my recent workouts (since February 2011, which was right after I had surgery to remove a large mass from under my arm), have been done using bodyweight and Elastic resistance equipment as my primary modes for resistance training (Bodylastics, Lifeline, and Mini-bands). I also use Med-balls, Swiss Balls, Furniture Sliders, and various agility or stepping equipment.

I wanted to mention this because often people think you need a gym or expensive equipment to get results, I feel otherwise! It does take a lot of knowledge and skill to know how to use these tools that I employ, but the tools themselves are pretty humble and simple.

More Specific Nutritional Stuff

My nutrition is basically 40-45% Carbs, 30-35% Protein, and 25-30% fat. I tend to go a bit higher carbs on my more intense training days, and I’ll sometimes bump the calories above 2,500. On my regeneration days I try to come in below 2,500 (but not too far below because I am still recovering from the previous day’s workout).

Other subtleties are that I limit most processed/refined grains in general, such as breads and processed cereals (I pretty much stick w/ old fashioned oats) and for dinner I try to limit my carbs to green (or other fibrous) vegetables. I do have a small amount of multigrain pasta (1 oz) with lunch on most days but that is a very small amount. I'm not a "carb-o-phobe" but I try to stick with carbs in their more natural state and just keep the other kinds to a minimum.

I do eat fruit but try to have it in the earlier part of the day. However if I feel I need to eat an apple or something like that in the mid to late afternoon I will do so. I’m pretty in tune with my energy needs so I will listen to them and try not to deprive myself of nutrients when I am really feeling the need for them.

The Pics

Okay, so here are the most recent pics, the first pics (in white shorts) were taken May 31st, 2011. The second pics (in red shorts) I took a day later (June 1st, 2011) to have some slightly different angles. These were taken w/ my cell phone "camera" so they aren't the best quality, but I think they are sufficient. I also added a comparison picture from 2008 just for fun. I will add more pics in the upcoming weeks.

Note, that 2008 pic (from the 2008-2011 comparison) was taken a few months before I underwent cervical spine surgery. I had no idea at the time that picture was taken that surgery was in my immediate future. It was due to injuries sustained many years earlier in a car wreck that finally "caught up with me".

The reason I'm mentioning this is because after surgery I had to start rebuilding my strength all over again (I was only allowed to pick up something that weighed a maximum of 5 lbs, such as a milk container). It also meant I had to permanently change the way I trained (no more overhead pressing movements for example). It was a slow process getting back to where I was prior to surgery and then trying to move beyond that.

Just for the record

I generally feel embarrased and uncomfortable posting "shirtless" pics online. However I think that the only way I can show that I "walk the walk" rather than just "talk the talk" is to be willing to "show" rather than just "tell".

Unfortunately, in this "internet guru age", there are many people in the fitness industry who not only talk about fat loss and fitness but sell products along these lines. The problem is that sometimes when you see a picture of these "experts" it is clear that they obviously don't follow the program that they preach about, or it isn't working too well (at least for them).

So I feel the pics will hopefully show I at least implement the things I speak about even though I'm not the most naturally gifted person in terms of physique development. But all we can do is work with what we were born with and do the best we can!:)

Note: If you click on the pics they will get larger.

Progress pics May 31st, 2011

These progress pics are from June 1st, 2011 (I wanted some different angles which is why they are only a day after the above pics).

Below are Progress pics from July 4th, 2011

Scott Fishkind

http://www.time4youfitness.com

The Core

2011-05-28T15:44:00.000-07:00

This article was originally published in Magnolia Magazine

One of the most misunderstood “terms” in fitness is “The Core”. This is a very complex topic which I will split into two sections within this post. In part 1 we will discuss several ways the core is described and part 2 will cover some general core training concepts.

PART 1

I often see people in the gym doing endless crunches. When asked why they will often say “I’m trying to protect my lower back by strengthening my core”, but in actuality they are really just working their “abs” (primarily the rectus abdominis i.e. “six pack” muscle).

The thing is, you can have a “six pack” and still have plenty of back pain issues. In fact folks who do an overabundance of “crunching” exercises commonly create muscle imbalances which can actually lead to, or in the least, exacerbate lower back issues. In fact I have completely discarded crunching movements both for my own training and for my personal training clients and Boot Campers. I have replaced these with much safer core stability exercises which have eliminated the risk, increased the rewards from a functional standpoint, and yet still give the same basic results aesthetically.

Stuart McGill, a world renowned spinal biomechanist/author from Canada has written extensively about the dangers of too much spinal flexion (such as “crunching” movements), on the intervertebral discs. These discs are like cushions located between each of the vertebrae of your spine. Injuring one’s discs can lead to debilitating and long term physical issues often requiring surgery. The last thing we should ever do is risk damaging these critical structures through bad choices in our exercise program!

In fact, not only are spinal flexion movements a bad choice but also exercises that force rotation on the lumbar spine (i.e. lower back). The lumbar spine’s total rotational degrees are around 13 from top to bottom according to well known Professor of Physical Therapy Shirley Sahrmann. Therefore, placing rotational shear forces on it is a very bad idea. Twisting crunches, a very popular exercise, should be especially avoided since they combine both spinal flexion and rotation.

So what IS the core?

That is actually a very good question because there is no one clear cut definition. I wanted to share several of the diverse descriptions one may encounter from various reputable resources. What follows will illustrate the complex nature of trying to define the core and the need to have a well rounded training program to properly develop it (i.e. not just “bunches of crunches”).

According to ACE (American council on Exercise) Personal Trainers Manual 4^th edition, the term “core” generally refers to the muscles of the lumbo-pelvic region, hips, abdomen, and lower back.

The NASM (National Academy of Sports Medicine) Essentials of Personal Fitness Training 3^rd edition, describes the core as the lumbopelvic-hip complex, the thoracic and cervical spine, where the body’s center of gravity is located and all movement begins.

It further states that there are 29 muscles that attach to the lumbo-pelvic-hip complex.

Mike Robertson, well known Corrective Exercise/Performance Enhancement specialist, describes the core as a BOX with:

· The diaphragm on the top

· The pelvic floor on the bottom

· The abdominals (rectus abdominus, transversus abdominis) in the front

· The back muscles (spinal erectors, multifidi) in the back

· The lateral stabilizers (quadratus lumborum, internal and external obliques) on the sides.

He also mentions how muscles like the gluteals and lats play an integral role in stability as well.

Mark Verstegen, world class strength and conditioning coach and author of the “Core Performance” book series refers to “the pillar”. This includes the muscles of the front and back of the torso plus the shoulders and hip musculature (imagine a statue missing the arms and legs, what remains would be “the pillar”).

Ground breaking fitness author/teacher Paul Chek long ago wrote about the core as having an “inner” unit and “outer” unit. He uses a helpful visual image of the mast of a ship.

The Inner Unit (the “stabilization system” of the pelvis and spine) are the deeper core muscles and function like the small “guy wires” that run along the mast and connect it from segment to segment (like the small muscles of the spine that connect vertebrae to vertebrae along with other deep spinal muscles). Without those smaller wires creating intersegmental support it would be very difficult for the larger wires to withstand strong forces.

The Outer Unit are the larger abdominal and back musculature, which are closer to the surface of the body (i.e. “superficial” muscles). These function like the larger guy wires which are connected from the top of the mast, run diagonally, and are anchored a distance from the mast.

These muscles are sometimes referred to as the “movement system”. However this is somewhat misleading since the “outer unit” muscles contribute significantly to stabilization. In fact, the muscles of the core, even the “abs”, primarily function as stabilizers in day to day life and actually resist various forces in order to protect the spine as opposed to creating movement.

PART 2

Now I'd like to explain some ways of training the core that work from the standpoint of core stabilization. We will focus on exercises that actually resist spinal extension, lateral flexion, and rotation. Having this ability will go a long way towards keeping your spine safe. This will also provide a stable base that will allow the extremities to produce force in order to carry out various activities. When working efficiently, the deep muscles of the core should activate before the muscles of the extremities.

Exercises (I will post some links at the bottom that have demonstrations of core exercises)

Bird-dog (anti-rotation/anti-flexion): The Bird dog is performed starting on all fours. This is called the Quadruped position. The basic execution of this exercise is to extend the opposite arm and leg away from the center of your body. Your head and neck should remain in line with your spine.

This exercise can be modified by first just lifting one hand and then one leg at a time. You can then progress to just barely lifting the opposite arm and leg, eventually working up to the full expression of the exercise. The idea is to extend the limbs without allowing the torso to rotate or collapse into a forward flexed position. This exercise also works the muscles of the back, hips and shoulders, which are all technically part of the core.

Forearm Plank (anti-extension): The idea of this exercise is to keep your body straight like a plank of wood. It is performed by placing your forearms on the ground with the hands in a “thumbs-up” fist position. You want to make sure your elbows are lined up directly below your shoulders.

The full version of this exercise would be performed on your toes. You can also modify the plank by performing it on your knees. The idea of this exercise is to keep the belly from sagging downwards which would place your lower back into an overly extended position. You also want to make sure you don’t arc your hips upwards which would remove much of the stabilization challenge to the core musculature while also reinforcing bad postural positioning.

The muscles of the shoulders and hips should be strongly engaged as well. A good cue is to squeeze your gluteals in the back and contract the hips and thighs in the front (this is called a “co-contraction). Keep your head and neck in line with your spine at all times. Typically you will hold this position statically for time. Start with 8-10 seconds eventually working up to 60 seconds. When you reach this point, you can make the exercise more advanced by lifting one leg at a time to increase the stabilization requirements.

Side Plank (anti-lateral flexion): The Side Plank works the lateral (side) flexors of the torso and abductors of the hip (which are the muscles that lift your leg to the side). It is performed by first lying on your side with your elbow bent with your hand in a thumbs-up fist position. Your shoulder should be directly in line with your elbow. You then lift upwards bringing your legs,hips and torso off of the ground. Make sure you keep your head and neck in line with your spine and do not allow your torso to rotate forwards or backwards.

The full version of the side plank would be to have your feet stacked one upon the other. Modifications include having both knees bent, the bottom leg bent with the top leg straight, or both legs extended straight but with the top leg staggered in front of the bottom leg.

Like the Forearm Plank start with 8-10 seconds and work up to 60 seconds over time. Side planks can also be performed for repetitions by lowering down and back up again. Ideally, try not to lower completely to the ground between each repetition.

GROUND BASED EXERCISES

Unilateral rows and presses: There are many ways to work the core in combination with other muscles. Two of my favorites are Standing Rows and Presses using anchored elastic resistance (my favorite) or a cable machine. By standing in a Split Stance Position (one foot in front of the other), and performing pressing and rowing movements you engage your entire kinetic chain from the feet through the hips and torso, along with the primary mover muscles.

You can perform these exercises bilaterally (both arms at the same time) or unilaterally (one arm at a time) which impacts the stabilization requirements of the core in a different manner. Bilateral Pulling (i.e. rowing) movements will work the core in anti-extension, Bilateral Pushing movements (presses) will work the core in anti flexion, and both unilateral pulling and pushing movements will work the anti-rotation function of the core as well.

This type of training approach was briefly introduced in my article on Functional Training where I discussed the concepts of “Ground Based Training” and “Stabilization Limited Training”. This is a great way to get more “ bang for your buck” in your training program by training several strength components at one time.

One is only as strong as their weakest link. If that weak link is one’s core then that will always limit how safely and effectively you will be able to perform various activities whether in daily life or recreational/athletic activities.

LINKS TO VIDEO OF CORE EXERCISES

Craig Ballantyne: Plank, Side Plank, and Bird Dog

http://www.youtube.com/watch?v=wS-oq6EPiPU

Split Stance Cable Row (Mike Robertson)

http://www.youtube.com/watch?v=EBSMNJi5nNE

Split Stance Cable Push (Mike Robertson)

http://www.youtube.com/watch?v=lUSST6QImUI

Stuart McGill: Core Values (Note: this has an advertisement before playing the featured video, it also shows several other excellent core exercises)

http://www.youtube.com/watch?v=kukmaW9CmSU

Scott Fishkind/Time4You Fitness

http://www.time4youfitness.com

Introducing Functional Training

2011-05-23T05:20:00.000-07:00

This was originally published in Magnolia Magazine

Most modern fitness facilities are primarily equipped to favor a bodybuilding oriented approach. This involves training isolated muscle groups using single joint exercises that move in one plane of motion (usually forwards and backwards, aka the “sagittal plane”). These exercises are also often performed in a seated or lying position using machines or benches that create external support for the body.

There is nothing wrong with utilizing a bodybuilding methodology and if you have aesthetic goals this approach is very effective for creating a strong stimulus for those specific muscle groups.

The only limitation of only using a more isolated bodybuilding approach is that this type of training often creates a lack of true integrated, “functional” strength. This is because one doesn’t learn how to stabilize or coordinate their musculature in the way they need to function in daily life.

The body is designed to work in integrated movement patterns often transferring force from the ground upwards through its various segments. These interconnected segments are referred to as the “kinetic chain”.

Let’s look at the chain of events involved in performing a very common task such lifting a box off of a floor to place it on a table. One has to bend, reach for the box, pull it towards the torso, extend the body upwards, turn from the hips, move towards the table and finally extend the arms in order to place it on a table.

That synchronized sequence of movements requires precise timing of the neuromuscular system to move smoothly while also having the strength to move some segments while stabilizing others. If one tries to do this without properly integrating the entire body then one can easily overstress one or more segments of that chain which can lead to injury.

Unfortunately, the isolated type of training I discussed above will not only neglect to enhance these types of integrated movement patterns, but it can actually disrupt them. This is because the muscles do not learn how to fire in the correct sequence for the necessary tasks of mobility or stability.

In more recent years there has been a return to a more integrated approach which is referred to as “Functional Training”. Unfortunately the name “Functional training” has sometimes been misused and some people associate it with doing exercises that resemble circus acts and/or the use of specific fitness tools (Swiss balls, Medicine balls, BOSUs). While these are excellent tools, they are often used in a way that is anything BUT functional. It is not the tool that makes an exercise functional but rather the application and context.

One way functional training may be described is as “training movements rather than isolated muscles”. These movements can also be subdivided into 5 fundamental movement patterns which consist of Bending and lifting (i.e. squat), Single leg (one leg balance or lunge), Pushing, Pulling and rotation.

From the perspective of time efficiency, one can train the entire body just using five exercises that utilize these basic movement patterns. By doing a circuit consisting of these primary movements (plus a warm-up and cool-down) one can cover a lot of ground in a short amount of time.

Another common element of functional training is “Ground Based training”. These are exercises performed from a standing position (such as a split stance) and rowing or pressing with cables (or elastic tubing). This type of training has stabilization requirements from the ground upwards. By performing these exercises unilaterally (one arm at a time) you can create even more core stabilization since you will have to resist rotational forces by this uneven (asymmetrical) loading.

This training is also a form of “Stabilization Limited Training” (SLT) because one can only push or pull as much load as their ability to stabilize it. This approach means than one will typically have to use less loading compared to exercises that use the assistance of a bench or machine to help stabilize them. While not great for the ego, SLT is hard to beat in terms of creating the type of usable strength one is more likely to require in day to day life.

As one advances you can even take this type of training farther by combining several types of movements into one exercise such as a “squat with a cable row, or split squat with a cable press. With just those two combination exercises you are able to train four out of the five fundamental movement patterns.

I want to emphasize that this article has left out many other aspects of what may fall under the umbrella of functional training; it is merely an introduction to this approach.

I also want to stress that I do not believe that training has to be mutually exclusive and consist of ONLY functional types of exercises at the exclusion of all others. In fact I often like to combine a functional circuit with more traditional strength training within the same workout. This way you get the best of all worlds, or what well known strength coach J.C. Santana refers to as “Strength you can use!”

Scott Fishkind
http://www.time4youfitness.com/

Walking For Fitness

2011-05-18T11:58:00.000-07:00

Note: This article was originally published in Magnolia Magazine

I’m a big believer in functional exercise and there’s no doubt that walking is “the” fundamental expression of human movement. Though it’s an activity most of us take for granted, it requires a complex synergy of subtle interactions working in just the right sequence.

Taking The First Step

Walking is an excellent first step to becoming engaged in fitness as well as an ongoing adjunct to a well rounded fitness program. However it is important to note that walking alone won’t dramatically “re-shape” your body (for lack of a better term). Proper nutrition and progressive resistance training are key components for accomplishing that goal. Still, once you reach a certain level of fitness you may find that you walk just for the pure joy of it.

Now let’s speak more specifically about how you can use walking as part of a fitness program. Certainly the longer that one walks the more general aerobic “endurance” they will gain. However continuing to increase the length of the walk isn’t necessarily a very efficient approach from a fitness perspective. Rather the key to increasing the benefits of walking is to ultimately increase the “intensity”. This can be accomplished by increasing the speed and/or resistance of walking.

It is important to note that if you have had any cardiac related health issues you should consult with your health care professional for any specific guidelines you should follow. In some cases a Heart rate monitor may be advised to ensure you maintain a safe heart rate range when increasing the intensity.

Increasing the speed

Once someone can easily walk at a steady pace for about 25 to 30 minutes on relatively flat terrain then the most effective way to gradually increase intensity is to use interval training. Interval training uses different periods of work and recovery. In the beginning you will want to use shorter periods of work with longer periods of recovery.

Here’s a way you might implement interval training into your walking program using a 30 minute template.

Start with a 5 minute warm-up, walking at a gentle pace. Then increase the speed to a moderately challenging intensity and maintain that pace for 1 minute (the “work” interval”). Follow this with 4 minutes of recovery at a reduced speed. You may repeat this pattern as many times as appropriate until you reach the 25 minute mark. At this point allow at least a five minute cool-down to allow your breathing and heart rate to return to a comfortable pace before stopping completely.

Over time, continue to gradually increase the length of the work interval while reducing the recovery interval until you have an equal work to recovery ratio. As your fitness level continues to improve you may eventually have a longer work to recovery ratio.

Over time, you can also continue to increase the intensity of the work interval. Note also that as you create higher levels of cardiovascular fitness it should take less and less time for your heart rate to recover from the work intervals.

Increasing the Resistance

This can be accomplished by the terrain you walk on. Walking up hills increases the resistance and therefore the intensity. Increasing the angle on a treadmill platform creates a similar effect. I would avoid using ankle weights to add resistance to walking because of the loading on the tendons and ligaments plus it may also negatively affect one’s gait. To more effectively “load” the lower body, resistance training (i.e. weight training) would be more effective and safer.

Proper Form

Awareness of proper body mechanics is very important. Make sure your feet do not collapse inwards at the arches or rotate out to the sides. Try to keep your knees in line with your middle toes making sure they don’t buckle inwards. Your arms should swing alongside your body rather than in an arc in front of your torso. You also want to make sure your torso and neck are in good alignment as well. Maintain your pelvis in a neutral position rather than allowing the top of it to rotate forward which would create an exaggerated curve in your lower back (i.e. lordosis).

Scott Fishkind
http://www.time4youfitness.com/

Flexibility: More Than Just Stretching

2011-05-10T10:34:00.000-07:00

Note: This is an edited version of a previously published two part article in Magnolia Magazine

In a previous post I used an example of how important it is to create flexibility in one’s tight areas and strengthen their weak ones in order to help create muscular balance. In this article we’ll speak more specifically about flexibility as a key component of fitness.

Most people typically have some type of muscle imbalance(s). This may be due to a variety of reasons such as performing repetitive tasks, hours spent sitting in front of a computer or driving, previous injuries or just being sedentary. Any and all of these things could contribute to muscle imbalances which will likely have a direct impact on our posture.

Likewise, our posture in and of itself can contribute significantly to these imbalances. Holding our bodies in less than optimal positions for hours throughout the day (not to mention awkward sleeping positions) is a form of repetitive stress that can negatively alter our physical structure.

In many cases, the cause of these issues can be determined based on the person’s injury history, lifestyle, leisure activities and occupational stressors.

Even apparently healthy activities can create imbalances if they are repetitive or one-side dominant. Examples of these types of activities are golf, tennis, or even bowling among others.

Regardless of how these imbalances were created, they should be dealt with before putting any significant exercise stress on one’s body. If one has any pain that is a concern, they should first be evaluated and treated by a healthcare professional before moving into an exercise program.

A common issue for many folks is an overall feeling of discomfort and stiffness in their bodies that prevents them from feeling or moving well. Fortunately, these types of issues can often be helped by a blend of gentle movement, various flexibility techniques and easy to moderate resistance training to create overall musculoskeletal balance.

The body is incredible adaptable and I’ve seen clients go from feeling sluggish, tight and having low energy levels to rapidly transforming how they move while increasing their energy levels in a relatively short amount of time. Flexibility is a key factor to their success!

There are two main categories of flexibility that we’ll be discussing. The first is “Stretching” and the other is “Self-Myofascial Release” (SMR). Even though SMR is usually performed prior to stretching, I thought it would be best to start with stretching since it is much more familiar to most people.

STRETCHING TECHNIQUES

Static, Active and Dynamic stretching are the three most common types utilized.

Static stretching is the most familiar type. You gently move to the point of slight tension and hold for a minimum of 20 seconds. Static stretching can help correct muscle imbalances since it can help create more permanent types of changes to the tissue affected.

Active stretching (technically called “Active Isolated Stretching”) is performed by moving to the point of slight tension but only holding for about 2 seconds before releasing it to the start position. You would then repeat this for several repetitions. This type of stretching is an excellent pre-activity warm-up but it can also be combined with Static Stretching during the cool-down.

Dynamic stretching uses force and momentum to move through a joint’s available range of motion. This is a more advanced technique which is also used as a pre-activity warm-up and especially helpful for preparing for activities at a higher level of intensity. Some examples of Dynamic Stretching are bodyweight squats and lunges as well as whole body movements using a medicine ball.

One very important point I want to make is that stretching should generally follow some gentle warm-ups rather than being used as the warm-up itself. Studies have shown that an elevation in core body temperature of as little as 1 to 3 degrees increases muscle elasticity and diminishes stiffness.

Examples of a common pre-stretch warm-up would be gentle walking or slowly pedaling on an exercise bike (with very light resistance). I personally like to use “Three Dimensional Warm-ups” which incorporates various small and gentle movement patterns for both the lower and upper body.

SELF MYOFASCIAL RELEASE (SMR)

Self Myofascial Release (SMR), is a fancy term for self massage. “Myo” means muscle and fascial refers to the web of connective tissue (“fascia”) that runs throughout our entire body.

SMR uses various tools such as foam rollers (which are sort of like very dense, thick pool noodles), tennis balls, and other popular devices such as “The Stick” and “Tiger tail” (which look like variations on rolling pins). There are other devices as well and fitness equipment manufacturers keep coming up with new and interesting tools for specific types of SMR.

The basic technique for SMR is to roll the device over an area (such as the calves) until you find a tender spot. These areas are typically “knots” (aka “adhesions”) in the muscles. You generally hold the SMR tool over that area for 20 to 30 seconds until it starts to release.

It’s the same basic process as when a massage therapist holds a knot and then it releases and it’s based on a neurological mechanism which is too complex to get into in the context of this article. I do want to state however that SMR techniques are not a replacement for a skilled licensed massage therapist who can perform deep tissue work.

That being said, SMR is an excellent and convenient tool for enhancing flexibility and can also be a useful adjunct to massage therapy since most folks can’t get to a massage therapist on a daily basis.

Our bodies consist of a series of interconnected segments that contribute to movement from the feet upwards. This is called the “Kinetic chain”. Because of this, I always like to start with the bottoms of the feet first. We start by massaging the plantar fascia (in the soles of the feet) with a tennis ball before moving on to the other SMR tools to work the calves, hamstrings, glutes, etc.

Most folks new to SMR will tend to feel pretty tender in the beginning so we usually will do the feet, calves and hamstrings and then eventually build on other segments over subsequent sessions as appropriate. There are also ways to modify the technique or use different tools to either lessen or intensify the amount of pressure used.

As a personal trainer, the process of performing SMR works on two levels. On one level it is a great way for folks to improve their overall tissue quality and on another level it is an excellent opportunity to get feedback from my clients. This allows it to serve as a form of “assessment” that takes place in the early part of each session. They can inform me of the areas that are really “talking to them” or that have improved which I can track from session to session.

Even if one isn’t working with a personal trainer one can keep notes to see if they are making progress. In general, healthy tissue shouldn’t hurt so as your body starts to responds positively by consistent use of SMR and stretching you should eventually get to the point where it just feels really great to perform these activities.

After doing SMR we will then move into the stretching techniques that are most appropriate for the person’s needs. The combination of SMR and the various stretching techniques can really help you take your flexibility to the next level.

It is important to note that there are some medical conditions such as peripheral neuropathy and varicose veins (among others) that may be a contraindication for SMR so it’s important to check with a health care professional if you have any preexisting conditions such as these before utilizing this flexibility technique.

Also if you are having any consistent pain in your muscles or joints you should get evaluated by a health care professional before engaging in SMR.

My Review of Bodylastics Max Tension Set and More About Elastic Resistance Training

2011-02-28T08:30:00.000-08:00

My Beginnings With Elastic Resistance

I’ve been using elastic tubing for over 20 years as I mentioned in a previous blog post:

http://time4youfitness.blogspot.com/2009/08/benefits-of-elastic-resistance.html

I bought the first Body Shaping band back when multiple Ms. Olympia winner Cory Everson introduced them in the late 1980s. I primarily purchased it because I was looking for something to use when I was traveling with my wife (who was my fiance at the time) and I knew there wouldn’t be a gym available.

Missing my workouts wasn't an option for me and I thought it would provide a decent alternative. Though it wasn't a very stout band it did at least provide a convenient source of portable resistance and served its purpose well enough!

Things have come a long long way since then and Bodylastics is a great example of the highest level of evolution of this modality. This advancement has occurred both in terms of the quality of the elastic materials themselves, the range and quality of attachments available, and the incredible versatility in terms of combining multiple levels of resistance!

Training Clients With Elastic Resistance

As a certified personal trainer I do In-Home training exclusively and the primary form of resistance training I use with my clients is elastic resistance. I use it not only due to the portability of the equipment but because I also feel it is a superior training modality on many levels. I will express why I feel this way throughout this article!

I use a wide variety of elastics in my training, from Slastix covered tubing, uncovered (aka "Naked") tubing for other applications, and mini-bands which are generally placed above the knees for a variety of hip work.

My clients get a great workout with this equipment, and since we do a lot of work from a standing, "ground based" position they build tremendous integrated strength from their feet upwards!

I also use uncovered elastic resistance for my Boot Camp classes along with the mini-bands and I’ve seen my boot campers get considerably stronger using this training modality plus they love it!

Bottom line, elastic resistance training works!

Getting Personal

For my own personal workouts I also do the majority of my training at home also using elastic resistance. At 51 years old, I'm in the best shape of my life and I've been training seriously for well over 25 years.

I went through the whole bodybuilding "Muscle and Fitness" style of training, beating the heck out of my joints in the process (as well as being severely overtrained) and eventually learned that there was a better way!

One of the most important things I also came to realize over time was that elastic resistance training was much more than just a "substitute" for when I couldn't lift "real weights" but a valid and effective method of resistance training.

Elastic Resistance Equipment

Here's some of my equipment.

Aside from some random "fixed" resistance tubing...

I have a Powerbase (which is elastic tubing attached to a base). This unit provides some unique options for working out, has a plastic clip system which allows you to provide many levels of resistance via tubing combinations, and it's particularly useful if you don't have a way to anchor a tubing system. It also has very high quality elastic made by Theraband so it's very smooth.

One nice feature is that for exercises like squats and deadlifts you can stand on the base rather than directly on the tubing. Of course you are limited to the width of the base which may not work for everyone.

A drawback though is that you have to secure the base with at least one foot which can be very limiting at times and if the foot holding the base down ever slips off of it, the base will become airborne in your general direction. Though this is unlikely if used properly, it does create a limitation to the versatility of what is otherwise a very well made piece of workout equipment.

It also has many limitations in terms of the line of pull compared to a system you can anchor to a door so you really can't do effective horizontal pulling or pushing with it or things like Wood Chops where you rotate your hips. In order to do an exercise like this you would need someone else to stand on the base to secure it which isn't very convenient.

I also have a couple of the Lifeline TNT as well as some single Lifeline handles with a wide variety of their 5 foot tubing. Lifeline makes extremely high quality products and in fact they justifiably refer to their tubing as "cables" due to their extremely durable construction. The TNT handles are also extremely well made and allow you to vary the resistance.

The only drawback to the TNT system is that with the heavier lifeline cables it can be extremely difficult to take them on and off the handles so I find I tend to leave them on the handles at all times. This can defeat the concept of the exchangeability of the cables when you are using those which are rated at higher poundages. The lighter Lifeline cables are fairly easy to get on and off so if you are primarily using those then this isn't much of an issue.

After purchasing those two very high quality resistance cable systems I didn't think I would have considered adding more elastic tubing based products.

However after seeing more and more about Bodylastics on the web, my curiosity finally got the best of me and after much research, including reading countless positive reviews, I recently purchased the Bodylastics Max Tension System (which you can see at their website by clicking on this link.)

Bodylastics Max Tension System

Please Note: I am not affiliated with Bodylastics nor do I receive any comission from their company. The above is a direct link to their site. This review is based on my personal experiences and professional opinion of this product and was not created as an advertisement.

Now that I've used the Bodylastics equipment, I can definitely say that I'm thoroughly impressed with it, and can't believe what you can get for under $60 dollars!

In fact I'm so impressed that at some point I will probably purchase one of the larger systems they make, though certainly the Max Tension set provides more than enough resistance for my needs.

Even though the larger systems are about twice as expensive as the Max Tension set, they are an amazing deal for the price especially when compared to something like a Bowflex or Total Gym. In fact, I'd say that you can actually do MORE with the Bodylastics set than either of those extremely costly home gyms, and you can move from exercise to exercise in a fraction of the time (especially compared to the Bowflex).

Bodylastics Rock!

As you can imagine, the Bodylastics system has really lived up to my expectations. The elastic tubing is made of extremely high quality materials and is very smooth through the full range of motion. The metal Carabiner Clips make it easy to add and subtract tubing from the various handles for quick changes of resistance.

The attachments are very well made and large. In fact the ankle straps are light years better compared to those that came with my Powerbase unit. In fact they are “gym quality”!

The door anchor is the best I’ve seen and I love that the max tension set comes with two anchors so you can have one high and one low at the same time for faster transitions.

Also, as I mentioned above this set also provides plenty of resistance.

The Unique Benefits of Ground Based Training With Elastic Resistance

One particularly interesting and common concern I've seen folks make regarding elastic tubing based resistance systems is that they can’t load as much for horizontal pushing movements (such as chest presses). This is based on the fact that they can't go beyond a certain level of tension or else they get pulled back towards the door. However to me, this is a positive rather than a negative.

You get a higher degree of functional benefit from having to stabilize from your feet upwards rather than lying on a bench. This means that your entire core is engaged (and by core I mean from the hips up to the shoulders, front, back and sides).

In fact this is called "Stabilization Limited Training" (SLT) because one can only use as much loading as one can stabilize compared to having an external support. This is a clear embodiment of the idea of "being only as strong as your weakest link".

In day to day life or even high level athletics, there are rarely situations where you will need to move a substantial load while lying on your back. Life is lived on our feet from a standing position, so it makes the most sense to train in a way that enhances the way we actually function.

Now certainly if one is a bodybuilder or a football lineman who needs to focus on maximum hypertrophy in their upper body then of course they will be limited trying to push maximal loads from a standing position and will most definitely need to spend a lot of time doing more traditional bench pressing.

Likewise if one wants maximal loading for their legs they will most likely need to use heavy squats, leg presses and the like using free weights and various machines.

Ideally I would recommend that even those folks use both types of modalities and the Bodylastics system would be a great option for them for the SLT type of training.

However, for people whose primary goal is to get super fit, build a high level of functional, useable strength, as well as the development of lean body tissue, SLT training can be used almost exclusively.

While I still enjoy going to the gym and doing "supported" training several times a month, I actually use it to supplement my elastic resistance work rather than the other way around. However I can say that with one hundred percent certainty that if I had to choose one modality over the other the elastics would win hands down!

Bodylastics, Lifeline, and the Powerbase

While I feel that each of these products are extremely high quality, I would definitely have to say that if I was forced to choose between my Powerbase, Lifeline or Bodylastics equipment I would definitely choose the Bodylastics because of its overall versatility in terms of ease of use.

Fortunately I don’t have to make that choice and I intend to use all of them in my workouts (in fact I ordered some more Lifeline Cables for my TNT system). My own plan is to use the Bodylastics primarily for my anchored work and the TNT for things like squats, split squats and various upper body movements where I’m not anchoring the tubing.

However, for traveling, there’s no doubt that the Bodylastics system is the only thing I’ll need to bring with me. It’s much less bulky and fits into the traveling case that also comes with the set and as I mentioned above it’s the most versatile piece of equipment.

In fact, I love this Bodylastics Max-Tension set so much I just ordered the same set for one of my brothers who is now involved in a regular fitness regime so he can have a set to use at his home and/or office.

Some General Thoughts About Elastic Resistance

As should be obvious from all that preceded, I am at the point, after so many years of training plus my practical experience as a fitness professional, where I really feel that elastic resistance type training is a superior modality for most people compared to free weights, cables or machines. Of course as with any modality one should make sure they are using very high quality and versatile equipment such as those produced by companies like Bodylastics or Lifeline.

I love the fact that you can train in many vectors and planes of motion. I enjoy the fact that you can train more explosively with elastic resistance because of the way the band stores tension at the end of the concentric motion which creates a more reactive deceleration component (which even cables don’t give you by comparison). This allows one to work the body in a somewhat plyometric fashion with much less risk (compared to med-ball throws against a wall, plyometric pushups, or squat jumps).

There is substantial research about elastics and it pretty conclusive that the variable tension created combined with the body’s biomechanics matches the strength curve (torque)of most joints (a "bell shaped" curve) in most exercises. This means that having the resistance start with less intensity and gradually increasing actually works with the body in a way that is much safer on the joints. Phil Page, author of “Strength Band Training” and “The Scientific and Clinical Application of Elastic Resistance” wrote a great article about the “Top Myths of Elastic Resistance” for Theraband Academy.

http://blog.thera-bandacademy.com/2009/05/07/top-10-myths-of-elastic-resistance/

A Closing Thought

I just wanted to mention one important point regarding using elastic resistance safely and most effectively.

If you are using any form of elastic resistance you want to start the movement just about where you have some tension in the band or perhaps a bit further. But you don't want to overstretch the band at the start of the movement.

If you need more tension it is very important to either use a heavier band or add more bands into the equation (as you can most easily with a system like Bodylastics).

Not only does starting in an overstretched position put the band's integrity at risk but you also change the way the resistance of the band will create torque during the movement which will be less than optimal and may create a loading situation that can put unfavorable stresses on your body.

Scott Fishkind Time4You Fitness

http://www.time4youfitness.com/

My 51st Birthday Workout

2011-02-16T06:39:00.000-08:00

So today is my 51st birthday. I guess technically I'm now officially "pushing 100" lol!

I try to look at each birthday as a new opportunity to create new goals of fitness to shoot for over the next year.

To celebrate today's milestone I started my day with an excellent full body workout using a Foam roller (for part of my flexibility routine), Bodyweight, Resistance Tubing, Mini-bands, a Medicine ball, Furniture Sliders, Aerobic Step, and a Swiss Ball.

This was a pretty challenging workout performed in my home using these very simple and affordable tools.

Anyone who thinks you can’t get a great workout with just these tools can ask any of my In-Home training clients about this because these are the same basic tools I use for them also.

Okay, the workout:

This is the template I used:

Dynamic warm-ups, Self Myofascial Release w/ foam roller, Standing Yoga, Movement Prep, Functional Strength Circuit (3 circuits today), and gentle Yoga stretches at the end.

The format of the functional circuit was:

1. Knee Dominant

2. Upper Body Push

3. Hip Dominant

4. Upper Body Pull

5. Core

Here are the actual circuits:

CIRCUIT 1:

1. Body weight Squat

2. Torso on Swiss Ball Push-up

3. Swiss Ball Supine Leg Curl

4. Seated Bilateral Row (w/ Resistance Tubing wrapped around feet)

5. Swiss ball Rollout

CIRCUIT 2:

1. Val Slide Reverse lunge w/ med ball sweep (to outside of front hip as I lunged backwards).

Note: I just use long oval furniture sliders I purchased at Lowes but Valerie Waters deserves full credit for using this tool in this manner and many other creative exercises with the Val-Slide.

2. Supine Tubing Press on Swiss ball

Note: I place the Swiss Ball on top of an aerobic step (I place one riser on the side of the step where I place the swiss ball, you could also place a riser on each end of the step if that is appropriate for you). Then I run the resistance tubing under the step.

3. Swiss Ball Hip Bridge (soles of feet on ball)

4. One arm row

5. Supine Russian Twist on Swiss Ball

CIRCUIT 3:

1. Squat w/ Asymmetrical loading (Tubing under one foot w/ handle held by shoulder)

2. Split Stance unilateral Chest PUSH (w/ tubing anchored under rear foot)

3. Mini band walks (w/ black mini band): Monster walks forwards and back, lateral walks, 45 degree angle step-touch)

4. Alternate Tubing Rows Seated on Swiss ball (w/ tubing wrapped around feet).

5. Pot Stirrers with Swiss Ball

To me nothing says “Happy Birthday” like a great work out! It’s a celebration of the gift and blessing of this miraculous human body God has graciously bestowed on me since birth.

It’s also an acknowledgement of gratitude of how fortunate I am to be healthy and fully capable of being able to breath and move my limbs under my conscious control. I know that there are many people in this world who would give anything to have a body that could do these things that most of us take for granted!

Having a body in good health is a true gift that I try to remember to always cherish and be thankful for!

Have a GREAT day everyone!

Setting A Strong Foundation Part 2

2010-12-20T07:12:00.000-08:00

This was originally published in Magnolia Magazine

We will now start discussing the elements of the actual exercise program. Although nutrition is definitely a key element for fat loss, it alone will not create fitness. True fitness is what enables one to radiate vitality, function better in every aspect of life, minimize pain and maximize well being. To achieve this level of fitness, exercise is the IT factor!

Warm-up and Cool-down

Unfortunately, folks are often in such a rush that they neglect performing a proper warm-up and/or cool-down.

From a cardiovascular and musculoskeletal perspective it’s important to allow the body to move into and out of exercise gradually.

Here are some benefits of a proper warm-up:

• The blood is gradually “shunted” from the core of the body to the extremities, more safely preparing the body for exercise. This directs more blood flow to the exercising muscles, providing them with nourishment and helping to remove waste products.

• Heart rate, blood pressure and oxygen consumption are gradually increased.

• Lessening of premature onset of blood lactic acid accumulation (helping reduce the burning sensation in the muscles).

• Warm-up helps reduce fatigue during higher level aerobic exercise.

• Increased elasticity of the active muscles.

• Gradual increase in heat in the active muscle groups (reducing the likelihood of muscle injury)

• The nervous system is primed to help recruit more motor units within the muscles, enhancing exercise performance.

• Prepares muscles for pre-exercise stretching.

• Provides early awareness of potential musculoskeletal or metabolic problems that may increase at higher intensities. This can help one avoid a potentially dangerous health situation.

• Mental preparation for exercise.

Length: Warm-ups are generally recommended for at least 3-5 minutes. However the duration should be adjusted depending on the level and intensity of the primary conditioning activity as well as the person’s fitness level.

General and Specific Warm-ups:

A general warm-up is one that is non-specific to the activity at hand. Examples are riding a stationary bike or walking on a treadmill before performing resistance training.

A specific warm-up would resemble the primary exercise activity. For example, bodyweight squats before leg presses, push-ups before bench presses, or walking to prepare for running.

When performing resistance training, I highly recommend continuing the warm-up process by doing at least one warm-up set of about 15 or so repetitions of each resistance exercise before moving on to heavier loads.

With my personal training clients I incorporate “Three dimensional warm-ups”. These utilize primary functional movement patterns, giving many benefits of both general and specific warm-ups. They also enhance their overall movement efficiency, making one less vulnerable to injury both during exercise and daily life.

Cool Down

The Cool-down is extremely important on so many levels.

• Gradually decreases the heart rate and overall metabolism.

• Reversal of the blood shunt, helping to prevent post exercise venous blood pooling and too rapid a drop in blood pressure. This reduces the likelihood of lightheadedness or fainting.

• Reduction in incidence of post exercise muscle spasms or cramping.

• Reduction in the concentration of exercise hormones, thereby lowering the probability of post-exercise disturbance in cardiac rhythm.

For Cool-downs, low level activity, similar to that of the conditioning exercise is recommended.

The length should be proportional to the intensity and length of the primary conditioning phase. A 30-40 minute conditioning phase at moderately high intensity should warrant a 5-10 minute cool-down. Stretching is also recommended after the cool-down focusing on the muscle groups most utilized in the conditioning activity.

"Setting a Strong Foundation" Part 1

2010-12-12T11:08:00.000-08:00

This is an updated version of an article that was original published in Magnolia Magazine

An Exercise In Patience

One scenario I’ve seen far too often is when folks, who haven’t exercised in a long time, get inspired to suddenly put on their athletic shoes and go for a jog or run. Chances are the next few days are going to be filled with aching muscles and tender, painful joints. In some cases a moderate to severe injury can occur, especially in vulnerable areas like the knees and lower back. Even more serious are the consequences that can result from cardiorespiratory issues exacerbated by inappropriate exercise.

When it comes to beginning an exercise program it’s extremely important not to be too impatient. It takes time for the cardiovascular and musculoskeletal systems to adapt to the stresses placed on them. You need to build a strong foundation and move from there. But before even starting there’s something else to consider.

Medical Clearance

It is always very important to make sure that you don’t have any pre-existing conditions that would make certain types (or intensities) of exercise contraindicated. Before any client of a Fitness Professional can begin their exercise program, they are required to fill out, in the minimum, a form called a”Physical Activity Readiness Questionnaire” ( PAR-Q ). If someone answers yes to any question on the Par-Q, then often medical clearance and guidelines would be required from their health care provider.

Unfortunately many people starting an exercise program don’t consider this important first step. They just assume that it’s safe to start. I’d highly recommend checking with your physician before starting to exercise on your own to make sure you are good to go!

Assessing Before Progressing

For the sake of illustration I will describe how I progress a client in the beginning. This may give you an idea of how to begin.

I always start each session by having them work on their overall body alignment from the ground up.

We start with the soles of their feet, making sure they aren't distributing their weight unevenly and then work up to the knees, hips, torso and neck and head. The reason we do this each time is because many factors can change a person's alignment from day to day and we always want to establish good posture.

This is also an opportunity for my clients to get centered and create a high level of body awareness (i.e. kinesthetic awareness). This in turn helps them create more conscious movement patterns rather than just "going through the motions" unconsciously.

As we begin slowly working through various simple movements I am carefully observing and assessing their fluidity and/or any noticable asymmetries. I also listen to the verbal feedback they give me about how each movement feels so I can make note any tightness or pain they experience. I also scan for any postural deviations that need to be considered. One common concern is an over exaggerated arch (lordosis) in their lower back.

Let’s consider this particular physical issue in relation to jogging. Often tight hip flexors are the culprits that pull the top of the pelvis forward into an anterior pelvic tilt. This creates an exaggerated curve in the lumbar spine. Two of the hip flexor muscles (called the Psoas major and minor), attach directly to the Lumbar spine so if they are tight there is already considerable tension there (imagine a “tug of war” with muscles pulling against your spine).

Now picture the additional forces that jogging or running would place on that badly misaligned pelvis. Every step creates potentially hazardous impact not only in the lower back itself but throughout the whole body (ouch!). So here we have what would appear to be a “healthy activity” fraught with potential danger!

It’s important never to ignore and push through pain. Well known Physical Therapist Grey Cook refers to this as “Putting training on top of dysfunction”. Yet so many people do push through, assuming that once they “whip themselves into shape” they’ll be okay.

Let’s consider a better strategy. Instead of moving straight into a high impact activity such as jogging, we would first release the tight areas and start to strengthen overstretched areas. From there you build a strong physical foundation by increasing the stability and strength throughout the body. We would also use very low impact movements, gradually progressing the intensity as appropriate. This gives the body time to properly adapt through each level of intensity.

General Nutritional Considerations

2010-11-25T09:35:00.000-08:00

Note: This is from an article I originally wrote for Magnolia Magazine.

As a certified personal trainer my area of expertise is in the realm of exercise. For specific nutritional counseling or menu planning please contact a Registered Dietitian or nutritionist. That being said, I wanted to share some general guidelines and information that has been helpful for my clients (and myself).

I think most people realize that fad diets don’t work, at least not for the long term. They often lead to yo-yo weight gain and loss that not only can disrupt their metabolism but their emotions as well. It’s important to learn how to eat in a healthier way you can sustain for a lifetime.

Some of these suggestions will expand on information presented in the first article though many will be introduced for the first time. In incorporating these ideas I recommend making incremental changes over time.

• Meal Frequency: As mentioned in my first article, I believe that eating at least 5-6 times per day (3 meals plus 2-3 healthy snacks) is an important key to getting one’s caloric intake under control. You’ll feel fuller throughout the day helping to avoid binge eating. Another benefit is increased energy levels. Some people are afraid this will lead to eating more food than before, but you are merely spreading out the calories. Ideally you should find that you’ll eat less overall calories because you won’t be as hungry. Some experts also speak about the “thermic effect of food which supposedly is enhanced by frequent eating.

• Plan Ahead: This helps you have healthier options available. If you leave your eating to chance, chances are you’ll be stuck having to make poor choices. Packing a cooler with healthy food/snacks for your car or workplace, as well as planning healthier places to eat out when necessary, are helpful strategies.

• Eat just what you need: This will probably take some time to get a handle on, but you want to eat just until you aren’t hungry anymore, not until you feel you’re overstuffed.

• Chew Slowly: This helps one eat smaller quantities, increases enjoyment, and improves digestion.

• Portion control: A good general rule of thumb is to think of a portion as being around the size of your fist or palm of your hand. However, you can weigh and measure for a week or so to see exactly what a specific portion looks like. Also go easy on the condiments.

• Balanced meals: Ideally it’s a good idea to have a balance of protein, healthy fats and complex carbohydrates within each meal if possible. This won’t always work out but it’s a general guideline.

• Drinking calories: Drinking lots of fresh water is critical to staying hydrated and also avoided false hunger (which is thirst disguised as hunger). Watch out for hidden calories found in rich coffee drinks, alcoholic beverages, soft drinks, and even reasonably healthy drinks like fruit juices.

• Calorie facts : Fat is 9 calories per gram, Alcohol is 7, Protein and Carbohydrates are 4 calories each.

• A Helpful tip: Have a salad or healthy snack shortly before you eat your main meal if you’re really hungry. This will help you eat more slowly reducing the chances of overeating.

• Fact about Fat: There are 3500 calories in a pound of fat, so in order to lose a pound of fat you need to create a 3500 calorie deficit through diet and/or exercise (ideally a combination of the two). However this deficit needs to be created in a way that won’t sacrifice muscle tissue so you want to make sure you are not using starvation tactics.

• Write It Down: As mentioned in article 1, having an awareness of what you are actually eating is key to knowing where you need to tweak your eating plan. Even if you don’t change what you eat at first it’s helpful to know what you are actually taking in each day and from there evaluating how to change things for the better a little at a time.

Scott Fishkind/Time4You Fitness

http://www.time4youfitness.com

More on Why Nutrition is Key to Overall Fitness and Fat Loss

2010-11-21T17:42:00.000-08:00

Note: This is from an article I originally wrote for Magnolia Magazine.

Alwyn Cosgrove, a highly respected Fat loss expert, author and gym owner, talks about the hierarchy of fat loss in an well known article he wrote.

In it he lists, in order of importance:

Number 1. Correct Nutrition

Number 2. See number one.

He then continues the list with various training approaches he feels are most successful for fat loss.

Alwyn is also known for saying (paraphrased) “You can’t out train a crappy diet” as well as “You can’t out-cardio McDonalds!”

The reason I am making such a fuss out of all this is because a very common mistake I see people make is the notion that if they are exercising regularly they can eat whatever they want and as much as they want.

This is one of the reasons you will often see people who spend hours at the gym working out without much progress to show for their efforts.

While it’s true that they often have a faulty training strategy, that is but a small part of the overall problem as far as fat loss goes.

Let me use another example to illustrate:

If a person does a steady bout of exercise for 30 minutes at 80 percent of their work capacity (technically referred to as VO2 Max) they could possibly burn up to 480 calories depending on a variety of personal variables.

While that sounds like a lot of calories to burn in only 30 minutes, 80 percent of VO2 Max is a VERY intense bout of exercise for the average person!

In fact it would take most people many months of dedicated training before someone could even consider sustaining that level of exercise for a solid 30 minutes.

Now let’s say that after that 30 minutes of killing themselves, they stop off at McDonalds for lunch and have one Big Mac (without any fries or soft drink), they would be consuming around 520 calories.

Most people could probably gobble up a Big Mac in about 5 minutes (or less) without much difficulty. So in about 5 minutes they would have eaten more calories than they burned from 30 minutes of positively grueling exercise!

Of course it’s true that if they were going to eat that Big Mac anyway, burning those 480 calories is better than if they didn’t exercise. Most likely though, the Big Mac would just be one piece of their caloric puzzle in a day filled with foods that are likely to put them in a caloric surplus.

Caloric surplus means stored body fat. Stored body fat is definitely not what most people want.

So it’s important to support your exercise program with a sound approach to eating.

Scott Fishkind

http:www.time4youfitness.com

Getting Started On A Fitness Program

2010-10-27T13:15:00.000-07:00

Note: This blog post is an expanded version of an article I wrote for Magnolia Magazine.

Folks often don't have the slightest idea of where to even begin when starting a fitness program. It can be overwhelming and daunting to say the least. This can be the case whether one is brand new to fitness or even if they used to be high level athletes who gradually let themselves get out of shape!

I’d like to share some tips that can help you get started in the right direction. This will be a general overview of things to take into consideration when beginning the process of a healthier lifestyle.

The two primary elements of fitness are the nutritional component and exercise component.

The Nutritional Component

• Nutrition Is Key: There’s no way around it, nutrition is about 80 percent of the fat loss battle. Except for very rare cases (i.e. Olympic swimmer Michael Phelps) you can't "out-exercise" a high caloric intake. When I say diet I'm not talking about a fad diet or extreme modification in the way you eat. I am simply referring to an overall healthier approach to eating (which still includes foods you enjoy).

• Keep a Food Log: The single most important recommendation I make to all my clients concerned with fat loss is to become aware of what you actually eat on a daily basis. Most people have no idea of what nor how much they actually consume. A food log is a great place to start creating both awareness and accountability. I still keep a food log and it’s been a key for my own long term success.

• Make Gradual, Incremental Changes: Deprivation is a recipe (pun intended) for failure! If you suddenly and completely overhaul how you eat, you will most likely become miserable and you won't be able to sustain it!

Even if you have short term goals it's important to ask yourself "If you could lose all the weight you wanted for a special occasion but a year from now you'd be back in the same exact boat, would you find that acceptable?".

I have found that when most folks take the time to really think about it they want to lose the weight and KEEP it off, no matter how desperately they want to look good for their upcoming reunion, vacation or other upcoming event. Incremental changes are the key to long term, "lifelong" success!

• Eat Smaller, More Frequent Meals: From the time we are children we are often told that snacking is something to avoid. But actually if you learn to eat healthy snacks in between your main meals you will feel relatively full all the time which helps curb overeating and really cuts down (or entirely eliminates) binging. More frequent eating is also believed to elevate one’s metabolism.

The Exercise Component:

• Pre-exercise Screening: Before starting an exercise program, make sure you have medical clearance and/or guidelines especially if you have preexisting health or pain issues. While exercise is certainly beneficial in most cases, it can exacerbate certain conditions if not approached appropriately.

• Proper Progression: Begin with easy to moderate intensity. You should never go from being sedentary to engaging in an aggressive exercise program. By aggressive I’m referring to working out too hard, too often and for too long. Using proper exercise progression and recovery allows your body to adapt appropriately to the stresses of exercise.

The worst thing you can do is start killing yourself in the gym or suddenly decide to go for long runs.

I can usually tell those folks who have suddenly decided to start running when they are not in shape. Everything about them from their running form to the expression on their face radiates something akin to physical torture. Except in rare instances, most folks who start running without properly preparing their body will give up soon after they start. Not a good way to establish a fitness program!

The irony is that one should NOT run to "get in shape", one really should "get in shape" in order to run. Also, even if one does prepare themselves to the best of their ability, the fact is that not everyone is built to run, the ground reaction forces just seem to be friendlier for some folks bodies than others.

Fitness should feel good and if you approach things gradually you will ease your body into the process and you will find that missing your workouts will become unthinkable. This may seem unthinkable to you if you haven't exercised in a while, but if you use the right progression of intensity you should find it to be a truly enjoyable experience.

With my own clients they are always amazed that they really don't feel sore at all in the beginning. I just want to get them moving and becoming aware of their body. As we move on in their program they may find they actually want to push themselves a bit harder and at that point they may work at an intensity level that will have their muscles "talking to them" a bit, but it should rarely be overwhelming.

In fact I have many clients who have almost never really experienced any real soreness at all and yet they progress every week in terms of their strength and work capacity. It's a myth that you have to suffer to get fit, suffering is definitely "optional" and unnecessary when it comes to getting in great shape!

• Integration: Use an integrated fitness approach. This includes flexibility, cardio, resistance training, and other modalities as well. Also, it’s important to always warm-up and cool-down properly.

My own approach to fitness consists of many stages, one stage builds upon the next. We also use a large variety of modalities which both creates a positive stimulus for making positive adaptations while at the same time making it fun and interesting. Workouts absolutely do not have to be boring and routine. They should feel creative and enjoyable while being appropriately challenging!

• Proper Form: Faulty body mechanics is a common issue with inexperienced exercisers and can cause musculoskeletal injuries. Try to find someone who has the knowledge to properly evaluate your exercise technique if you don't have the experience to do this by yourself.

• Incorporate Variety: Variety IS the spice of life and this includes exercise. Try mixing up the types of exercise you do. Only using a treadmill or the same machine circuit will not only limit positive gains, but can cause overuse injuries over time (and boredom). Try various modalities such as Yoga, Pilates, or Kickboxing to name a few. Cardio can be done outside in the fresh air over various terrain.

Summary: So in a nutshell, for a fitness program to be successful, you need to combine a sound and realistic nutritional strategy with an appropriate exercise program. The exercise plan should progress gradually and utilize proper form. Variety in both nutrition and exercise is also an important key to both short and long term success!

Synergistic Fitness

2010-09-28T10:13:00.001-07:00

Our culture is obsessed with being thin and often people assume that thinness equals fitness. However there is a difference between just losing weight to achieve thinness and attaining a level of fitness while developing a lean, strong physique!

"Fitness" refers to a synergistic combination of a variety of elements such as work capacity, muscular strength and endurance, balance, and flexibility. Healthy body composition (ratio of fat mass to lean body mass) is also an important part of the fitness equation but it's just one element of it.

For example, I have met people who exhibited many of the qualities of fitness I described while still carrying excess body weight. This scenario is very common when someone exercises regularly but has less than optimal nutrition.

I’ve also met people on the opposite end of the spectrum who are relatively thin but don’t have a very high level of fitness. Carrying groceries, picking up their child or walking a flight of stairs can leave them exhausted and out of breath.

Even more common are folks on the more extreme end of the spectrum who have both excess body weight (as body fat) and a very low level of fitness.

For these people it can be very difficult to know where to even begin the journey of transformation into the realm of fitness.

Because there is so much rampant misinformation out there I usually like to speak to this by first saying what they should not be doing before advising them on what to do.

1. From a nutritional perspective they should not start out by drastically reducing calories or eliminating everything they enjoy eating.

This never works because deprivation tends to create a “rebound” effect where at some point or another that person is going to binge and make up for everything they’ve deprived themselves of and gain back any lost weight (and often gaining more weight than they lost).

Also, often the worst damage is psychological as people who experience that scenario can convince themselves that they are hopeless and will never be able to turn things around.

Rather than making extreme changes, make them incrementally. In fact, my first advice is to start logging what they actually eat before they even change anything else.

This gives them an awareness of where they are starting from and that makes it easier to plan out what changes need to be made. They can then proceed to make small changes here and there, trying to clean up their nutrition a little more each week.

2. From a fitness perspective they should not try to “whip themselves into shape” or try to incorporate too many hours of exercise per week.

This is because it takes time for the body to adapt to the stresses of exercise, both from a musculoskeletal and cardiovascular perspective. Trying to do too much too soon is not only a miserable experience for most people but is often a recipe for injury as well!

Besides just being difficult to deal with physically, injuries can also have psychological consequences. If one feels they can’t exercise without getting injured then they won’t be in any hurry to start an exercise program even after they've fully recovered.

I recommend using just the right amount of intensity (it should be "somewhat difficult" in terms of one's perceived exertion) to create enough of a challenge to the body while maintaining perfect form.

In terms of finding time for exercise, developing the habit of exercise typically doesn't happen over night. It usually takes a while to integrate it into one's life.

If the exercise program places unrealistic demands on one’s time they are bound to give up on exercise altogether and end up back where they started, convinced they can never make it work with their schedule.

It's much better to plan a realistic amount of time devoted to exercise, even as little as 2 days per week for 20 or 30 minutes per session, and make that work for a while. You can always add more frequency or duration later on.

3. They should not choose between only dieting or only exercising.

I referred to these scenarios at the beginning of this post and it is perhaps the most common mistake I see people make. Folks often fall into the “diet” group who don’t exercise at all, or you have the dedicated exercisers who would rather run a 5 K daily than be deprived of being able to have free reign with their diet.

The first group are willing to be very meticulous and methodical regarding their diet but even the thought of exercise makes them break out into an uncomfortable sweat.

What I've found as a trainer is that often when these folks are taught to exercise at an appropriate level of intensity they find that exercise can be very enjoyable.

Unfortunately their previous experiences with exercise, often experienced in gym class or other less than ideal situation, left a bad taste in their mouth and it really takes a positive experience with exercise to remove that taste.

The second group of people can usually attain a certain level of fitness but will unfortunately rarely come close to attaining "optimal" fitness because their body composition will usually tend to have a high percentage of fat mass (adipose tissue).
The fact is that most people can't "out-train a bad diet".

Ultimately the way to achieve optimum fitness is to find a synergy not only between diet and exercise but also in finding a way to make exercise synergistic with the rest of one’s life.

Thoughts About Being A Personal Trainer

2010-09-04T13:20:00.000-07:00

Becoming a certified personal trainer was a dream come true for me. It's something that I'm passionate about in a way that is hard to even express.

For me it's an honor and priviledge to be entrusted with my clients health and well being in the capacity in which I can serve them.

Unfortunately the way personal trainers are often portrayed in the media, there is a misrepresentation of what personal trainers do and/or how we treat the people we are there to serve (i.e. "The Biggest Loser").

I wanted to share some thoughts on what being a personal trainer personally means to me:

Being a certified personal trainer is not just about creating programs or exercise routines. It is about the careful consideration of each client’s unique physical, mental and emotional qualities, therefore it’s holistic in nature.

It’s about having a laser-like focus on each client’s movement patterns and helping them make the proper adjustments. In a sense, EVERY moment of the session is an assessment.

It’s about teaching clients in a way that helps them develop their kinesthetic awareness so they can better function not only during their training sessions but in all the activities of their lives.

It’s about proper and appropriate progression that safely allows for positive adaptations to occur.

It’s about weighing the “risk versus reward” of any exercise or movement pattern and especially as it relates to the individual client(s) we are working with.

It’s about understanding how to help our clients develop confidence in their abilities to get healthier, more fit, and develop self efficacy through a love of fitness.

It’s about having the flexibility that enables you to modify or entirely discard the intended program you had planned in order to meet the needs of the client in that moment.

It’s about providing the highest level of excellence possible in the services you provide.

It’s about a commitment to continuing education that goes well beyond our CEC requirements.

Finally every personal trainer, regardless of the organization(s) they are affiliated with, should realize that their individual actions represent our profession as a whole and should act accordingly!

Scott Fishkind

http://www.time4youfitness.com/

Chronological Age versus Biological Age

2010-07-13T10:59:00.000-07:00

Aging Redefined

I once heard a very wise saying which went something like:

“Don’t let an old person move into your body”.

I really took this advice to heart. I truly believe that “rather than letting age define you, you can redefine what aging means”

For example, I am 50 years old yet I feel like I’m 20!

This is true on so many levels from a psychological as well as physical standpoint.

The Fountain Of Youth?

It's often said that “Exercise is the fountain of youth”, and while in many respects this is true, it’s an incomplete statement. It would be more accurate to say that a healthy “lifestyle” is the fountain of youth.

This lifestyle must include exercise, but also nutrition, proper rest and trying to avoid putting substances in your body that will have a "toxic" effect on your health.

I would also put “toxic thoughts” into the category of things that need to be limited as much as possible as well!

Aging and Exercise

Although I stated above the importance of an overall healthy lifestyle, I would like to focus specifically on the role exercise itself can play as an extremely potent positive force.

Below are some bullet points I've organized based on information from the ACE Personal Trainer Manual, 3rd edition:

Quality of life may be measured by the individual’s ability to perform activities of daily living.

While someone may be 65 years of age (chronological age), they may have a biological age of 45 based on their fitness and health status. The importance of regular exercise and health promotion cannot be emphasized enough when looking at the association of chronological versus biological age.

How exercise can help: Even though exercise heart rate declines with age, stroke volume (the amount of blood pumped with each beat of the heart) can increase or be maintained in healthy older subjects who exercise, thus overcoming the effect of a lowered heart rate.

Endurance training can significantly reduce the mean blood pressure and the systemic vascular resistance in older individuals.

With age, loss of calcium results in decreased bone mass, but weight bearing and resistance-training exercises are known to help maintain bone mass.

Muscle mass declines with age (creating less strength and endurance) primarily due to changes in lifestyle and decreased use of the neuromuscular system. However significant strength gains in previously sedentary older adults can be attained by a program of regular exercise.

As lean body weight (muscle and bone) declines with age, body fat increases. This change in body composition is primarily due to decrease in muscle mass, basal metabolic rate (BMR- which is basically your metabolism, the slower it is the less calories are burned), and lack of physical activity.

Regular physical activity preserves lean body mass, decreasing fat stores and stimulating protein synthesis which may reverse these adverse changes in body composition associated with aging.

Note: Older adults need to be fully cleared to participate in physical activity by their physician.

Scott Fishkind http://www.time4youfitness.com/

Injury Prevention and The Importance Of Contractile Strength

2010-07-06T20:28:00.000-07:00

When Mike Boyle Speaks We Should All Listen!

Not long ago, I was listening to a conversation with Mike Boyle on his "Strength Coach Podcast" episode 32:

http://strengthcoachpodcast.typepad.com/the_strength_coach_podcas/2009/03/episode-32--strength-coach-podcast.html.

For those who don't know Mike Boyle let me list some of his accomplishments:

He is the owner of "Mike Boyle's Strength and Conditioning" (MBSC) which is one of the top athletic training facilities in the world.

He founded "Strength Coach.Com", the undisputed top forum in the field which attracts world class strength and conditioning coaches, physical therapists and personal trainers as contributers.

He is an internationally recognized speaker as well as author in the field.

As if that isn't enough, Mike is also the Head Strength and Conditioning coach for the 2009 National Champion Boston University Terriers hockey team.

In this particular discussion, he was speaking about the importance of strength related to the success of the B.U. hockey team. However he was not stressing its importance in terms of how it would enhance performance skills but rather it's impact first and foremost on injury reduction.

Less injured players means having greater roster depth which enabled them to have their best athletes available on the ice deep into the post season.

The strength he was referring to in particular was the development of high levels of contractile strength. This type of muscular strength helps maintain the integrity of the joints enabling them to withstand the punishment of constant high speed impact!

Do You Need Contractile Strength?

Most people reading this blog post may be thinking, “But I am not an athlete so what does this have to do with me?”

Well even for non-athletes, having a good amount of contractile strength can help make one more resilient to the demands of daily life and the unpredictable circumstances you may encounter on any given day. It may be the difference between sustaining a significant injury or walking away relatively unscathed.

Dogs, Rabbits and Contractile Strength?

A great example of how contractile strength can protect one’s joints has been made clear to me several times when I’ve been out walking my golden retriever.

My Dog During One Of Our Walks

We walk almost every evening before dusk. At that time there are always lots of rabbits visible around the community where I live happily munching on the grass.

There have been several occasions where my head has been turned and my dog decided to take off suddenly in his determined but futile attempt to chase one of these bunnies.

When this occurs I usually have a split second between feeling the sudden tug on the leash and stopping him in his tracks.

He’s a fairly large, powerful dog and he creates quite a lot of force when he decides "it's go time!" That force is not only placed right into my shoulder capsule but down through my torso and ultimately into my legs and feet.

There is no doubt in my mind that if I didn’t have good contractile strength from my core outward, I would have sustained several injuries by now because of that very sweet but "rabbit crazy" pooch.

Ground Based Training

A good deal of the training I do is "ground based". This means that I may work with resistance tubing or cable apparatus from a standing position. So the training actually builds strength in an integrated manner from my feet upwards. The muscles have learned to fire in an optimal pattern from this standing position as opposed to sitting on a machine or lying on a bench.

Certainly for pure contractile strength around certain joints those other types of training can be useful, but for more "functional" strength it is very important to spend some time doing ground based training.

Bumps, Groceries and Gardening?

The above scenario with my dog is just one situation where having this integrated contractile strength can prevent injury. There are many other scenarios where having this type of strength can help you stay safe.

For example, people commonly encounter situations where someone may bump into them unexpectedly. Having good strength in one's hips, legs and core (as well as balance), can mean the difference between having a potentially harmful fall and merely being thrown temporarily off kilter.

Not only can this type of strength prevent injury in terms of an unexpected force being placed on your body, but it can help you be more capable of handling the various physical stresses of daily life, from carrying a child or groceries, to weeding in your garden or playing recreational sports.

So please don't ignore the importance of contractile strength and ground based strength training in your fitness programs, it can really make you less vulnerable to injury as well as help you function better in every activity!

Note: I just wanted to clarify that when I'm referring to core strength, this refers to muscles from the hips to the shoulders that surround the front and back of the body. I am not speaking specifically about the abdominals (or doing exercises like crunches or any spinal flexion in fact).

Rather along with the ground based training which utilizes the core as a stabilizer during pushing and pulling movements, I also do specific core work using various types of stabilization exercises such as plank variations, Bird-Dogs and various exercises that create resistance against rotation.

Scott Fishkind Time4You Fitness

Please contact me at http://www.time4youfitness.com/

Intensity and Consistency "The Delicate Balance"

2010-06-27T19:28:00.000-07:00

Evolution and Adaptation

The human body is a remarkable creation! It will try to "evolve" based on the stimulus it receives. This is extremely important to understand in the context of exercise.

For example, when it encounters physical stress, the body can elicit a positive adaptation enabling it to better handle that stress the next time it is encountered.

This strength adaptation may be neurological by calling more motor units (i.e. a motor nerve and the muscle fibers it stimulates) into play, or it may respond to the stress by growing larger (i.e. hypertrophy) which is believed to be the result of an increase in the contractile elements (i.e. actin and myosin) within the muscle.

This is a simplistic illustration as there are many other adaptations that go on at the same time, but I just wanted to give a little bit of information on how the body responds to the "input" it receives.

Appropriate Intensity and Proper Progression

In an exercise program, appropriate intensity is absolutely necessary if you want to give the body a reason to adapt. If the intensity isn't high enough, the body will be happy to stay at it's status quo (i.e. no change).

The key word is "appropriate".

If the stress is too great, then it may far exceed what the body can realistically handle and injury can result. So it's important to find that threshold where there's enough intensity without overwhelming the body.

In order to make sure you continue to use appropriate intensity, you must learn how to properly use the principle of progressive overload. This allows you to continue to systematically increase the stress to the body in a way that stimulates positive physical changes with the minimum amount of risk.

Getting Extreme

Speaking of a possible excess level of stress...

Lately it seems that the biggest buzzword in fitness is EXTREME (or some variation of it)!

It’s in almost every infomercial for the various fitness products that are advertised non-stop via infomercials that flood the television screens. This is a trend that concerns me because of the way it is being presented to the general public.

It can appear as if this is the only way one can reach their fitness goals. The constant barrage of "before" and "after" pictures, the notion that this is what must be undertaken to achieve this physical transformation, and all at a cost of "thousands less" than it would cost if you ordered the components of the product separately.

Even though they may imply that this isn't for the sedentary individual, it appears that message can easily get lost as the viewers are seduced by the promise of the elusive 6 pack!

"It's Better To Look Good Than To Feel Good" Or is it?

Years ago, before I became a certified personal trainer, I did one of those extreme programs and did it pretty much by the book for 90 days. Now doing it by the book meant that 50 percent of the effort was nutritional and I was fanatical in my attention to detail.

At the end of the program I definitely had excellent visible results, was really “ripped” (in large part due to diligent adherence to the nutrition plan) but I was also pretty much drained and overtrained and not feeling nearly as healthy as I appeared.

The way I looked compared to how I felt reminded me of Billy Crystal’s characterization of Fernando Lamas (Saturday Night Live”) where he would always say “It’s better to look good than to feel good, and you look marvelous!”. Well, that was me alright, I definitely looked MUCH better than I felt!

I was thinking “If this is what I have to do to “look” like this, it’s hardly worth it!”. I felt it wasn’t realistic for me to keep up that level of intensity indefinitely.

I actually enjoyed training hard, but my body just wasn’t able to recover enough to stay healthy and this is in spite of getting plenty of rest and having spotless nutrition!

Risk vrs Reward

Also, there were many things in that program that seemed fairly dangerous to me. It often appeared that things were intense for the sake of being intense without being smart or sound.

Fortunately I was a long time fitness enthusiast and I just modified those exercises to make them safer and my visible "results" didn’t suffer from these modifications at all. But I often thought about how someone without my experience could get pretty badly injured by trying to follow verbatim what was presented on the screen.

Unfortunately that old adage of “No Pain, No Gain” is still very much present in many people’s mindsets. This mindset is definitely a recipe for injury, and without a doubt, nothing shuts down a fitness program (or the results you hoped to gain) like an injury!

Ultimately you have to weigh if the risk is worth the possible reward.

Musculoskeletal Concerns

Since finishing that program many years ago, and becoming a Personal Trainer, I have continued to learn and grow daily in my knowledge of exercise science and programming.

If there's one thing I’ve become more and more convinced of, it is the importance of having sound musculoskeletal alignment. This is especially critical before subjecting one's body to any significant stress related to exercise. Experience as a Personal Trainer has shown me that more often than not, folks have postural issues that need to be addressed.

Another important issue to consider is the "Fatigue factor". Even if someone appears "sound" from a musculoskeletal standpoint, the onset of fatigue during an exercise session may negatively influence their movement patterns creating the potential for injury.

Fitness Testing?

Even though the “Extreme” program I did had a “fitness test”, it didn’t have anything that would make it possible for a person to evaluate musculoskeletal issues. So basically as long as you could “survive” the fitness test, you would plunge into the program assuming it was safe.

It didn't matter if your hips were overly tight and pulling your pelvis forward and creating stress on your lower back. If you passed that "test" you had the "go ahead" to do the program which included plyometrics (which is basically high impact jumping activity).

If someone has physical issues like those mentioned above of which they aren’t aware, they may be doing the fitness equivalent of getting run over by a Freight train!

Getting Back To The Intensity Issue...

Since finishing that program I have maintained a daily exercise schedule but it is much more sane than the "Extreme" program I did all those years ago.

These days, rather than trying to push myself to an "Extreme" level of intensity, I push into that edge where I feel sufficiently challenged without being overwhelmed to the point of total exhaustion and depletion.

If I was to judge the intensity on a scale of 1-10, rather than pushing to a 9 or 10, I'm probably working at a 7 or 8 most of the time, adjusting up or down as necessary depending on my energy levels.

I find that using the above approach combined with variety in terms of the modalities I incorporate into my program, has given me excellent results which speak for themselves.

I'm not a "bodybuilder", so I don't carry huge amounts of muscle mass, rather my goal is to maintain a lean, fit physique.

Here is a recent pic (S. Fishkind/50 years old/June 30, 2010):

I also recently posted a progress pic, in another blog post, contrasted to one taken when I was 48 years old on day 90 after finishing that "extreme" program:

http://time4youfitness.blogspot.com/2009/08/s.html

Funny thing is that physically, I have the same results (now at 50 years old) as when I was pushing myself at that more "Extreme" level of intensity.

This is in spite of having to rebuild myself back up after undergoing cervical spine surgery a couple years ago (due to the effects of a car wreck I was in previously).

But even more important than how I look physically is the fact that I feel a thousand times better than I did after that "Extreme" program.

One thing to remember is that intensity and volume have an inverse relationship. If you are working at an extreme level of intensity then you need to lessen the overall volume. Volume includes the length of a given set of an exercise, the length of the exercise session as well as the frequency of exercise sessions.

Failure to respect this relationship will most certainly lead to negative consequences such as overtraining and possible injury.

If I had to choose between working at a super high intensity with less frequency, or working out with more frequency but at a lower intensity level (but still "enough" intensity to elicit a positive adaptation), I would choose the latter without a doubt as I believe that long term, this is a solution that gives the best overall fitness and health results!

To put it in simple language, I emphatically believe that "You don't need to "kill" yourself to get in excellent shape!"

NOTES:

The reason I felt compelled to write this particular post is that as a fitness professional, I have concerns that people, bombarded by these infomercials, may feel that achieving their fitness goals would be unattainable unless they can handle an extreme program. This would make most people give up without even getting started.

For those that may decide to attempt these programs, injury is a real issue and they should be aware of the risk involved in undertaking a program that may be completely inappropriate for them.

Now this doesn't mean that these programs would be contraindicated for all people. For example, there are certain performance based situations where the requirement for greater intensity is a necessity. There are also folks who are not athletes but fitness enthusiasts who just enjoy this type of activity and are at a fitness level that makes this appropriate for them.

However if overall fitness, health and appearance are one's primary goals, extreme levels of intensity are not necessary. This is based on my experience both personally and as a fitness professional.

In all cases, someone considering undertaking one of these extreme programs should make sure they are evaluated both from a cardiorespiratory as well as from a postural /musculoskeletal standpoint to insure that it is safe for them to participate. Please don't go only by the "fitness tests" they provide. They are much too narrow in scope.

Ideally, it would be best to have a fitness professional help show you how to safely modify the program and teach you how to progress appropriately to give you the best chance of success with the least risk of injury.

Scott Fishkind/Time4You Fitness

http://www.time4youfitness.com/

Good Posture: It's More Than What Your Mom Told You!

2010-06-26T09:31:00.000-07:00

Familiar Memories

"STOP SLOUCHING!"

"STAND (or "SIT") UP STRAIGHT!"

Sound familiar? You probably heard these words from your parents, teachers, coaches etc.

More often than not, this probably went in one ear and out the other. We often chalk it up to stuff that the adults in our lives used to tell us along with things like "Eat your vegetables", "Do your homework!" etc.

"Boy those adults sure were annoying!" right?

However behind these words related to posture is actually very important wisdom.

Thinking about it, eating your vegetables and doing your homework weren't such bad ideas either :)

All Exercise is Good Right?

Even if one is diligent about exercising, bad posture can wreak havoc on our bodies and lead to debilitating injuries over time.

This all falls under the topic of biomechanics which has to do with the principles of mechanics applied to a living organism. In this case that living organism is you!

This also doesn't just apply to just how you stand or sit throughout the day but to exercise itself.

Run Forrest Run!

I was driving to the gym this morning and saw someone jogging down the road.

A healthy activity one would think right?

Well, it depends!

The way this fellow, and in fact the way I've seen "most" people jog, their running mechanics are so far from optimal (to put it mildly) that they are placing themselves in a perfect position to create injuries.

This is due to the extreme and repetitive ground reaction forces they are continuously placing on their misaligned structures.

Ground reaction forces mirror right back into the body the forces that are placed into the ground. Imagine what that does to one's body over time, and especially to someone who isn't using good technique!

The folks that benefit the most from this type of activity are the orthopedic physicians and other doctors that will be billing you for the services they provide after you hurt yourself (not to mention the companies who produce the drugs they'll most likely be prescribing for you).

Day to Day Posture

Even in less intense activities, having good posture is critical to one's health. People often don't think of "health" from a musculoskeletal standpoint. Rather, these types of pain are written off using colloquial expressions such as "tweaking their back", having a "stitch in their side" or "Crick in the neck" etc.

But any imbalance in the body is ultimately a "health" issue, it doesn't always have to involve an obvious illness or disease of some sort. For example, imbalances or impingements that effect the spine can directly impact the ability of the nervous system to communicate with certain parts of the body. Over time this can have drastic consequences for those parts affected.

Additionally, the body is a single interconnected unit so inevitably any dysfunction can end up snow balling into other problems that would seem totally unrelated to the initial injury.

To illustrate, you may hurt your back, which keeps you up all night from the pain, which causes you to become exhausted, which in turn causes your immune system to become compromised, which leaves you more vulnerable to getting sick etc.

While it's true that anyone can get hurt whether they use good posture or not, doesn't it make sense to try and lessen the chances of having to deal with this type of situtation if you have the option?

Starting From A Strong Foundation

Posture is such an important issue with me as a trainer that we spend a few minutes during each training session to make sure we have good alignment before we move into the more active part of the session.

I have my clients start from their feet and work their way up segment by segment through the "kinetic chain". The "kinetic chain" consists of all the interconnected parts that are used to create movement. Like any chain, it's only as strong as its weakest link.

Remember that old song "The foot bone's connected to the ankle bone, the ankle bone's connected to the... etc..." Well, there was a lot of truth to that song. What happens in your feet can ultimately affect your neck.

I lived through this experience personally in a way that was very vivid. I broke my big toe. No big deal right? Well, after a week of hobbling around and not being able to walk properly, my lower back, upper back and neck were totally out of whack. Trust me, it's all interconnected!

If clients discover certain areas of concern, we'll need to put emphasis on specific flexibility and strength exercises to address those issues. This will help to create a more balanced structure from which to work from.

A common issue with people is having tight hip flexors that creates an excessive lordosis (lower back inward arch) from the top of their pelvis being rotated forward. This often shuts down their glutes which affects how they walk. So we'll want to create flexibility in the hip flexors and get them to be able to fire their glutes.

Without addressing this first we'd be putting training on top of a misalignment which could lead to injury.

Now if there are real pain issues that are present, a health professional will most likely need to get involved. But in all cases this initial "body scan" is a critical first step before moving into anything resembling training.

We are not only trying to create good alignment for the session itself but to build good postural awareness.

This awareness carries over throughout the session and ideally (and more importantly), through the rest of the day into each client's lives.

You can start creating this awareness right now by being aware of your body position as you are reading this blog. Then try to continue to do this during the rest of your daily activities.

Assessing Not Guessing

Ideally it pays to have someone with experience do a postural assessment of you. This way you'll know specifically what to concentrate on in terms of your posture.

The thing is, as people get used to being out of alignment, that misaligned position feels normal to them. In fact, "correct" alignment may feel strange at first. But you just start a little at a time and try to learn healthier patterns related to your overall posture.

By Scott Fishkind/Time4You Fitness

http://www.time4youfitness.com/

Does Weight Loss By Itself Equal Fitness? Does Exercise By Itself Equal Weight loss?

2010-06-02T17:09:00.000-07:00

A Tale Of Two Friends

A close friend of mine told me a story I love sharing because it really illustrates the message of this blog post.

Growing up she had a best friend (who we'll call Mary) who was very tall and thin while she herself was built more on the rounder, curvier side.

Everyone assumed that Mary was really fit because of her super "lean" appearance, but the truth is she could hardly walk a flight of stairs without being out of breath.

On the other hand, my friend had no difficulty at all walking the same flight of stairs because she had a greater work capacity and overall level of fitness. So appearances can often be very deceiving.

The reason I felt compelled to write about this is because there is such an obsession with "weight loss in and of itself" with thinness often being equated with fitness. This has created an obsession with thinness as the ultimate goal.

The Diet Conundrum

For as long as I can remember, I've been hearing about "experts" who have produced one fad diet after another. There are also a host of fat loss products such as fat burning pills, creams and all sorts of other "quick fix" promises that "cash in" on America's quest for a leaner appearance.

It's probably obvious but I'm going to say it anyway:

"You cannot achieve safe or effective, short or long-term weight loss, (and definitely not fitness), through a pill, cream or any other supplement!"

There is no doubt about the negative health effects of excess weight (i.e. body fat), but contrary to popular belief, weight loss all by itself does not equate to overall physical fitness.

The Power Of Exercise

In fact you can actually create noticeable fitness through exercise without significant weight loss. On the other side of the spectrum someone can lose a noticeable amount of weight, without acquiring much in the way of actual physical fitness.

Exercise creates a positive "training effect". For example one can find they'll have increased strength fairly early in a resistance training (i.e. "weight training") program as they start to "awaken" their muscles. This is primarily a neurological effect of being able to "recruit more motor units".

Aerobic training will create a stimulus which helps the cardio-respiratory system to become more efficient.

Even a relative simple aerobic based exercise such as walking will not only give cardiorespiratory benefits, but it can also help create some degree of lower body strength and neuromuscular coordination. This is especially true in a deconditioned individual.

These adaptations enable an individual to do more physical "work" with much more efficiency and less perceived effort. This is referred to as "work capacity", and that is definitely a strong indicator of physical fitness.

In fact, I have seen pretty much all of my clients start to feel better in a matter of 3 or 4 sessions (less pain, more physical vibrancy and even improved posture) despite the fact that there certainly wouldn't be any noticeable changes in body composition (the ratio of fat mass to lean body mass) that early on in an exercise program.

Though the more noticeable physical adaptations take much longer, this first step is very important and necessary in order to continue to progress with a fitness program.

The Power Of Nutrition

As I mentioned above, one can certainly lose significant amounts of weight by simply cleaning up their nutrition program. There is no doubt that the nutritional component is the MOST powerful weight loss tool available because you can cut calories MUCH easier than you can burn them through exercise.

I always tell my clients that 80 percent of weight loss has to come through diet, it's nearly impossible for most people to burn enough calories through exercise to compensate for poor nutrition. No matter how good a fitness plan any trainer can create, if you eat more than you are burning off (energy balance) then you are limiting your ability to lose weight.

Making It "Work"

While loss of body fat purely through "diet" can make a major contribution in terms of lessening health risk factors, one's actual fitness (in terms of "work capacity"), may change very little, if at all, if they don't combine it with an exercise program.

Not long ago, there was an article in a major magazine that basically said that exercise wasn't necessary for weight loss.

While "technically" this is true, they missed the boat and neglected the fact that if one isn't actually physically fit then they have only won half the battle.

The "diet-only" mindset exemplifies the foolish notion that "It's better to look good than to feel good"!

This is because thinness by itself doesn't equate to a better "quality of life" in terms of being able to perform what fitness professionals refer to as the "Activities of Daily Living".

My one caveat is the case of an extremely morbidly obese person. In this case weight loss will improve a significant degree of function since they are so encumbered by their body mass, but that is an extreme case.

We Are Meant To Move

For most people, to forego exercise is to ignore the fact that the body is a machine that is built for movement. To be sedentary is to go against it's design!

"Optimum performance" in everyday life requires some form of regular exercise. It doesn't even have to be very intense, but it should be fairly regular (at least 3 times per week is a good minimum to shoot for, though even 2 times can have life changing positive effects!).

Of course I don't think people should have to choose between the two, ideally it's best to combine a clean eating plan with a sound fitness program. Merging these two elements truly lets you "have your cake and eat it too!" (Pun intended!)

The Two Groups

The reason I have treated these as separate elements is because I have noticed over the years that people typically seem to fall into one of the two groups mentioned above.

You have your committed exercisers who often don't want to change the way they eat, and the committed dieters who don't like to do anything resembling exercise. Physical exertion and sweat are not in any way appealing to them.

This is not a criticism of either group, just an observation I've made over many years.

The first group often can actually get quite fit in terms of their work capacity, but they often don't really get great changes in their body composition (ratio of body fat to lean mass) or weight. The problem here is often the mistaken notion that if they exercise enough then they can eat all they want, a common misconception.

The second group will often be able to accomplish excellent weight loss and some body composition changes, but because they don't exercise they usually aren't very fit and they also don't have the greatest of body composition either.

"Skinny Fat????"

Skinny fat is the description used to describe folks who may "look" thin but aren't fit. This isn't meant to be an insult but is actually based on the fact that their body composition isn't as favorable as their outward appearance might imply. So from a body fat percentage standpoint they really aren't in very good shape.

The Third Group?

Now of course it's better to be in one of the above two groups than the 3rd group of people who don't eat well or exercise (a group I once belonged to a long time (and 45 pounds) ago!

I was very sedentary and the only real exercise I got was walking to my car to drive to a restaurant or store (or even worse a "Drive thru"). I guess if you consider chewing exercise then you can add that as well.

I definitely had the "physique" to show for it. I wasn't morbidly obese, but I had quite a gut, almost no "work capacity", and I was in pain a lot of the time from my muscles being so unstimulated (which also impacted my posture which was part of a vicious cycle).

I tried the "dieting only" part of the weight loss solution and again, it helped a little, I looked better but I still felt mostly sluggish and weak.

There have been other times over the years where I worked out but didn't eat great, so I gained a little extra weight. While I certainly didn't love carry those extra pounds I still felt pretty good from the exercise but not nearly as good as when I was at a more suitable weight. Still, I would have to say that was still MUCH better than the "dieting alone" scenario.

Conclusion

Ultimately, true fitness is a complete lifestyle encompassing both nutrition and exercise. Having this type of fitness is the closest thing I can think of to a true "fountain of youth", and unlike Ponce de Leon, you don't need to go very far to find it!

Scott Fishkind

http://www.time4youfitness.com/

"What Are You Waiting For?"

2010-04-26T08:43:00.000-07:00

With summer coming a lot of people have weight loss on their minds.

Think about this:

1 pound of fat is 3,500 calories.

So if you could create a 500 calorie deficit each day through a combination of cleaning up your nutrition and regular exercise that would be over a pound a week without much effort. *

While that may not seem like much, that's over 50 pounds per year!

Imagine how life changing that would be on so many levels!

Now if you double that amount of caloric deficit now we're talking over 100 lbs in a year!

Of course no one wants to wait a year, but this often results in people feeling like why bother at all and so they do nothing and continue along the same path.

But imagine if you had started on this process a year ago, you probably could have lost all or most of the weight you would have wanted.

Well, imagine today is the start of another year….

So what are you waiting for?

* Note: That is less than one Big Mac ( 540 calories) or Whopper (670 calories)

Scott Fishkind

http://www.time4youfitness.com/

“The Myth of Spot Reduction”

2010-04-25T16:02:00.000-07:00

GETTING THE BURN

There was a time when I was definitely NOT in the kind of shape I’m in today. I carried about 40 pounds of extra fat on my body and a large portion of it seemed to settle around my mid-section.

So like anyone else in my position I figured I’d better start doing some ab exercises so I could “burn away the fat”.

While I’d feel the “burn” in my abdominal region from the exercise, it didn’t actually melt the fat away from that area (it was just lactic acid accumulation).

I later learned that spot reduction, from exercise, doesn’t actually exist. The only way to spot reduce fat is from a surgical procedure like liposuction.

SO WHAT DOES WORK?

What I also came to learn was that it took a combination of things to achieve the results I wanted.

First and foremost, I had to face the fact that I had to change how I was eating. I was on the classic “See Food” diet where “If I saw it, I ate it!”

Second I had to start on a consistent exercise program.

This plan worked and I not only lost almost all 40 lbs in about 6 months but I also got extremely fit!

I WANT TO PUMP YOU UP!

Interestingly enough, what worked for me was not the typical cardio approach that so most people believe is key to losing weight (i.e. body fat).

I intuitively discovered that it was about building muscle!

This was lucky for me since I enjoyed resistance training more than cardio.

I did supplement occasionally with cardio, just because I figured I should do some cardio, but it was really a minimal amount.

Years later I learned that the reason resistance training was so critical to the success I had is because muscle is “metabolically active” tissue.

This means it requires a certain amount of energy in the form of calories in order to maintain itself.

Fat doesn’t use much energy and in fact it is a form of stored energy, so it’s not metabolically active in the way muscle is.

FAT LOSS PATTERNS

One thing that really surprised me throughout the process was that as I started losing fat, it came off pretty much everywhere else before my abs.

When it did start to come off there, it started with a 2 pack just below my sternum, then a 4 pack and eventually a 6 pack in the lower abdominal region.

I eventually learned that people tend to lose fat in a certain pattern . On most men it seems that the waist is the last place fat tends to come off, with women it’s usually, the hips and thighs .

Certainly some folks have different genetic patterns and I’ve actually seen the exact opposite scenarios between men and women.

YOU ARE WHAT YOU EAT

Even after all these years that I’ve been involved with fitness, first as a “layperson” and then as a fitness professional, the only difference my physique undergoes these days in terms of fat loss is primarily as a result of how I eat.

This is because my fitness program is extremely consistent in terms of the way I cycle intensity.

In the winter months I like to carry about 5 extra pounds because I find being too lean in the winter doesn't work for me (as I can't stay warm), but as spring approaches I shed them.

This is always accomplished by gradual reductions in my overall caloric consumption, small changes that get me to where I want to be pretty easily and painlessly.

And what do you know, those lower abs come back where I want them to without any extra ab exercises. :)

IN SUMMARY

So in Summary. No matter how much time you spend working on your abs. butt or thighs, it won’t burn off the fat in those specific areas.

What will work for most people is to first clean up your nutrition, add a resistance training program to build lean body tissue (i.e. muscle) and supplement it with cardio as the "icing on the cake" (pun intended! :)).

A caveat: I wanted to clarify that I am not against cardio training and I do include training that I call "conditioning" work. This includes modalities like kickboxing, aerobic stepping and agility work among others.

I also do metabolic strength training which are intense circuits (or complexes) which create a great metabolic disturbance. This type of training does give cardiovascular and weight loss benefits.

Primarily, I'm just not a big believer in the efficacy of "steady state" cardio such as typical machine training on treadmills, bikes and ellipticals, as a primary weight loss tool (note: for severely overweight or deconditioned individuals, this may be a good starting point but not to the exclusion of nutritional modifications-the most important element- and resistance training).

If one wants to use those types of modalities, then interval training, in particular high intensity interval training, can give great benefits and will certainly produce caloric expenditure both during and after the workout.

The problem is that often people do that type of training as their sole source of fitness and often additionally neglect the nutritional element, and therefore don't get the fat loss benefits they are seeking.

Scott Fishkind

http://www.time4youfitness.com/

Who Are Really the “BIGGEST Losers”?

2010-04-14T18:40:00.000-07:00

"So you’re a personal trainer?" I am commonly asked.

"Yes" I say.

"Like those folks on “The Biggest Loser?"

"Well, to be honest, nothing I do remotely resembles what is portrayed by the trainers on that show!"

This type of conversation happens to me on a regular basis. I’m put in the position to explain that what folks see on their TV is the polar opposite of how I treat or train my clients.

I’m sure it’s a pretty common scenario for most Personal Trainers ever since the phenomenon of “The Biggest Loser” ("TBL") came on the scene.

Before I continue, I do want to say that I'm sure there are a percentage of viewers who may be motivated to start exercising and trying to clean up their eating as a result of the show and that is great, but there is a lot about the show that concerns me on many levels!

PERSONAL TRAINING?

First of all, even though they have personal trainers leading the workouts on the show, what they are doing on the show is not actual personal training.

What makes Personal training “personal" is the idea that programs are custom designed to meet the specific, individual needs of each client. However on the show there seems to be a general plan that each trainer uses and some contestants survive it and some don’t.

Also no responsible personal trainer would ever risk putting a severely deconditioned and morbidly obese individual through those types of grueling workouts. It takes time for one's body to adapt to safely handle the stresses of exercise both from a musculoskeletal and cardiorespiratory standpoint.

Maybe they can get away with it because they have medical staff "in the wings" on "TBL", but it's not the way personal trainers would typically handle a client with that type of physical profile.

Second, I can’t imagine any responsible trainer who would even consider, let alone get away with, the type of verbal abuse seen on "TBL". It also should go without saying that no paying client would tolerate that sort of behavior for a minute.

Both of those issues go against everything our education as trainers (not to mention "common sense") teaches us. Rather what I have seen on that show would be considered reckless and abusive, plain and simple.

In fact if a trainer used those types of tactics and a client was injured, they wouldn't have a leg to stand on from a legal standpoint because it would be so far outside of what is considered the "standard of care"

Train Wreck?

Fairly recently I was listening to a podcast interview with Coach Robert Dos Remedios (2006 NSCA Collegiate Strength Coach of The Year). In it, Coach Dos (as he is called) referred to “The Biggest Loser” as a ”train wreck”.

This is because it has the same effect on people as a terrible accident that people can’t turn away from out of morbid curiousity. He continued by saying something to the affect of "And this is coming from a guy who works his athletes so hard that most people would consider what I do abusive!"

He said that if he treated his athletes that way the folks on "TBL" were treated, he wouldn’t have a job very long because no one would tolerate it!

Is It All An Act?

The irony is that I wouldn't be surprised if in "real life" the trainers on "TBL"are completely different in how they would train or treat real clients "off screen". In fact they may be the kindest, most compassionate people in the world, but regardless of what the truth may be, that isn't what "TBL" viewers get to see so all we can go by is what we're given.

Bottom line, whatever they're doing is working to attract viewers and sell products so I don't see a change anytime soon.

And The Winner Is!

The only reason the trainers on 'TBL" get away with all of the above on the show because ultimately it’s a “game” and the "contestants" know that they've got no choice but to deal with it in order to have a chance at winning the prize money!

Sadly, it has been reported that in numerous cases, many of the contestants on "TBL" don’t end up keeping the weight off (in fact an NBC exec said about 50% ) because they lost it in an environment they cannot possibly duplicate in their real life.

Also, the backlash of going through an extreme process like that is analogous with what happens when someone severely deprives themselves on a diet and then goes on uncontrollable eating binges.

Getting Real!

Ultimately, REAL transformation happens both on the inside as well as the outside. What I mean by “Real” is a change that will last indefinitely. That is unlikely to happen if one's primary motivation is coming from a combination of prize money and the prodding of overly aggressive trainers beating them senseless with exercise.

For example, when I train my own clients, I challenge them to find their edge but not go over it. They know I "want" them to stop if they start to feel overwhelmed. Within a fairly short amount of time, every client I've worked with ends up pushing "themselves" because they learn where their personal safe threshold is.

A big part of the reason people may not work hard initially is because in the beginning they can't tell the difference between discomfort and fatigue or when they are actually moving into the danger zone.

Once they learn to judge that difference internally, they are self motivated and actually seem to enjoy the challenge of pushing to their personal edge. I've never once had to yell at a client and in fact I'm more likely to be reminding them to be mindful of not crossing the edge rather than trying to force them over it.

It's the difference between "extrinsic" (outer) and "intrinsic" (inner) motivation. Intrinsic motivation is ultimately more powerful!

The truth is, it really doesn't take more than a few sessions for this to start to happen and they could easily employ this approach as well on "TBL" but I guess that wouldn't get ratings!

Who Are Really The Biggest Losers?

Ultimately, I really believe that the real “Biggest Losers” are many of the people watching the show, in particular those who may have a lot of weight (i.e. bodyfat) to lose themselves.

I say this because those viewers see the contestants losing insane amounts of weight each week and may feel that if they can’t accomplish the same that they are somehow failures. This can lead to them just give up in frustration!

Even if they are fully aware that the “contestants” on the show are in an unrealistic situation, with nothing to do 24-7 but concentrate on losing weight, it doesn't help them feel better about their own predicament. The show has led to unrealistic, not to mention unhealthy expectations regarding achievable weight loss.

Where are they now?

MSNBC Interactive did an article about the show called "Where are the biggest losers now?" Erik Chopin, the overall wnner of season 3 was interviewed. He revealed that he has put almost all of the 200 lbs that he lost on the show.

When he spoke with Bob Harper, his trainer on "TBL" Bob recommended that he use a more balanced approach that he can do for the rest of his life" in order to take the weight off again.

In fact Bob said (direct quote from the article) “You know how to take it off and you know how to put it on — what you don’t know is how to live your everyday life”.

Okay, so much for the great tools these folks were given to take into their lives. I guess all those 100 calorie snack bags and Subway sandwiches (no doubt products of the show's sponsers) didn't do the trick..... big surprise!

Unfortunately most people watching "TBL" probably haven't seen that article I referred to above and may mistakenly still believe that the only way to achive weight loss is using the extreme tactics shown on the show.

They may also believe those solutions will bring about long term change, that once you lose it then you are all done and you'll keep it off forever. I mean, who could lose 200 lbs and ever go back. Just ask Erik, and about half of the other folks who lost all that weight on the show. This is a terribly sad situation!

A "Personal" Concern

Besides having unrealistic weight loss expectations, it also greatly concerns me that the viewers may be afraid of hiring a qualified fitness professional who could help them because they are afraid they might be treated like the folks on "TBL".

This is extremely upsetting to me because the main reason I went through the process of becoming a certified personal trainer was because I wanted to make my living making a positive difference in people’s lives. I would never think of treating my clients with anything other than respect, kindness, patience, and compassion!

Most people really don't know how to go about tackling such a complex issue. They don't know where to begin in terms of setting up an appropriate exercise program. Most likely they will need the help of a Registered Dietician or nutritionist along with a fitness professional to help them have the right tools to be successful. But if they think all personal trainers are like those on "TBL" they may never take the first step on what may be a life changing experience!

Scott Fishkind Time4You Fitness

http://www.time4youfitness.com/

Making Exercise Fruitful (Instead of An Exercise in Futility)

2010-03-29T09:39:00.000-07:00

A Too Familiar Scene

Roger: “Hey Bill, where are you going?”

Bill: “To the gym”

Roger: “Again? You practically live at the gym”

Bill: "Gotta hit the treadmill again for at least 45 minutes to burn off all the stuff I ate and drank over the weekend!”

Roger: (Thinking to himself) “Sounds like a good plan, but why doesn't Bill ever look any different after all these years of walking on that treadmill?”

This scenario is played out by countless people every single day. They mistakenly believe that the answer to all their fitness and fat loss needs can be solved by logging endless hours a week doing steady state (long moderate intensity) cardiovascular exercise and “burning away the calories with each step they take”. Sadly, they are mostly "burning through countless pairs of athletic shoes" not to mention precious time.

The truth is, while cardio is an important component of a well rounded fitness program , it is only ONE component.

Not only that, but after years of going to gyms and seeing the same people, on the same equipment, actually get bigger (and I’m not talking about bigger muscles or increased height), it’s clear that this is a faulty strategy. Basically, all those miles on the treadmill aren't getting them anywhere and not just metaphorically!

I would be remiss if I didn't mention that if fat loss is the goal, the nutritional aspect is ultimately about 80 percent of the equation but that won’t be the focus of this post since it's not my area of expertise (you should get advice from a Registered Dietician or nutritionist regarding nutrition).

That being said, weight loss in by itself does not equal fitness. There are plenty of people who are "skinny fat". What this means is that they may not carry a lot of body mass, and may not have the same health risk factors as someone who is overweight or obese, but they have limited work capacity. For this type of individual, doing basic everyday tasks like climbing stairs and carrying groceries may leave them out of breath.

So it's the combination of right nutrition with effective, intelligent exercise that equates to true fitness.

It's Better Doing Something Than Nothing Isn't it?

Certainly doing any form of regular exercise is better than being completely sedentary. But doing the same thing over and over again is not only relatively ineffective but it can actually cause musculoskeletal issues over time .

In terms of it not being very effective, the body adapts to any stress placed on it so that it doesn’t have to work as hard. Therefore as your body adapts to the same treadmill routine, it becomes more efficient and hence burns less calories.

From a musculoskeletal standpoint, doing the same exercise over and over, by definition, neglects other movement patterns. This means you are overworking some muscles while neglecting others, which can lead to “Overuse Injuries”.

Third, there is an “epidemic of bad form” that is so rampant it takes every bit of self control I can muster to NOT run over to people at the gym and plead with them to "come down off the machines" in an attempt to rescue them! Okay, perhaps a “slight” over exaggeration, but not by much. :)

Getting Your Props Can Be A Bad Thing

One of the most common form problems is created when people prop themselves up with their arms, often w/ hyper extended elbows.

This pretty much “shuts down” the core and its intrinsic stabilizers as well as the mechanisms responsible for balance of the body (not to mention being an unfavorable position for their arms, shoulders and neck). So they are taking an already repetitive form of physical activity and creating even more potential for injury because the biomechanics of their bodies are so distorted and misaligned.

To use an analogy: If you've ever injured one of your feet and you had to hobble around for any length of time, chances are you probably didn't feel very good in your hips, back and neck due to the misalignment of your physical structure. This is similar to what folks do when they distort their bodies on a treadmill or stair climber. It's more subtle, but over time these awkward body positions are bound to "catch up with them".

Some Ways To Fix The Various Problems

Mix up your program: Even if you insist on doing primarily cardiovascular exercise, at least change the mode of activity. Instead of ONLY using a treadmill, use an elliptical or an exercise bike. Still this is very much one plane of motion (forward and back aka “Sagittal plane”) so it’s not ideal but still better than only using one piece of equipment.

Better still would be to mix in other, more multiplanar (multiple directions of movement) activities such as kickboxing, aerobic stepping, agility based training, various dance forms, anything that allows your body to move side to side or with some rotation of the hips in addition to forwards and back.

Vary the intensity level: On machines the two main options are to increase the speed or resistance (for example, on a treadmill you can vary the incline to increase the resistance). You can use various types of “interval” training where you vary “work and recovery” ratios (I have a blog post on this which gets into more detail: http://time4youfitness.blogspot.com/2009/08/interval-training-key-to-increasing.html

Strengthening Your Position

Implement some resistance training to your exercise program: Strength training builds lean body tissue (i.e. muscle mass) which in the end will help you burn more calories 24 hours a day. Steady state cardio pretty much burns calories only during the actual activity, not much of an “afterburn” effect (known as EPOC “Excess Post Exercise Oxygen Consumption”). Plus steady state cardio doesn't do much in the way of building muscle (unless one is very deconditioned).

Not The Same Ol' Thing

Try to mix up your resistance training program as well by not always doing the same exercises with the same amount of resistance (weight), in the same order. Again, while it’s certainly better than nothing you’ll severely limit your progress and again risk overuse issues.

Also I recommend that you limit your use of machines that isolate specific muscles (like "leg extensions", "leg curls", "biceps curls"), instead it is best to focus on multi-joint movements such as leg presses, squats, presses and rows. These are infinitely more time efficient as well since you are working several muscle groups at the same time and by all accounts they create a greater metabolic effect as well (which means greater caloric expenditure!).

Getting Informed

Try to be conscious of the form you are using: This applies to both cardiovascular and strength training. As mentioned above, try to avoid propping yourself up on the machines, you should be able to balance from your center of gravity.

This may require you slowing down your pace on the machine as you work on having good alignment in your movement. Also make sure you have good footwear, if your feet aren’t contacting the ground properly because of what you are wearing it affects your entire body in a negative way.

The same holds true with resistance training, get someone who is knowledgeable to help you learn the proper biomechanics of the exercises. You may not be able to afford to have a trainer all the time but if you’re at a health club usually someone there will help you learn the basics of the equipment.

Please STOP Doing That!

The "Bad Form Epidemic" isn't limited by any means to what I see on the cardio equipment. I can hardly workout at a gym without wanting to beg people to stop what they are doing because it hurts my spine just watching them.

An example is the dangerous form folks use as they perform seated long pulley rows. Nine times out of ten, they are using too much weight, their head is thrusting forward with each rep, as their arms "flail back and forth” banging the weight stack each time without any sense of control.

Of course I restrain myself, but it takes a lot of effort on my part not to say anything. I desperately want to help them but since I don't work there I really can't cross that line as a fitness professional.

I promise that what I'm saying here isn't coming from a place of "trainer arrogance" but a real concern for the damage these folks, with the best of intentions, are potentially causing themselves.

Unfortunately they just haven't had the opportunity to learn how to train correctly, often because they haven't had the exposure to good information and proper instruction.

Additionally, it seems that people often workout under the mistaken notion that the machines will automatically correct their alignment, but this is not the case. In fact, often the machines aren't a good fit for their frame which means they are placing a force against a "line of pull" far from optimal at best, injury inducing at worst.

"Applied" Knowledge Is Power

There’s some great books available that I highly recommend regarding resistance training such as “Resistance Training Instruction” by Everett Aaberg or “Effective Strength Training” by Douglas Brooks. Both of these gentlemen are highly educated and respected fitness professionals and authors.

Another suggestion might be to hire a personal trainer periodically to design a program for you and instruct you on proper form of those particular exercises. This way you can have hands-on teaching so you'll know what the exercises should feel like (called "kinesthetic awareness") when done properly.

You will generally want to change your program every 4 weeks or so in order to elicit new adaptations. The price you pay for the trainer will surely be a lot less than almost any treatment you may need if you injure yourself. Plus you are optimizing your time and effort which means better results, which is why you're there anyway right?

In Closing

So in summary, be aware that while some exercise is certainly better than nothing, doing the same thing over and over again and/or exercising with bad body mechanics may not be giving you the benefits you seek. In fact it may be actually be causing you more harm in the long run than the benefits you receive in the short run.

Also, to get the best results, please don't limit your training to only one mode of exercise, be it cardio or resistance training. However, if I had to choose between them, resistance training, especially performed in a circuit training style, would be my choice hands down!

Note: Beyond the elements of Cardio and Strength mentioned above, there are also many other aspects of fitness that contribute to a well balanced fitness program (such as flexibility and balance training to name a couple). Any sound program should address those elements as well and I've discussed them in other blog posts so please refer to those.

2010 Scott Fishkind / Time4YouFitness

http://www.time4youfitness.com

"Finding Your Balance" (The Importance of Including Balance Training in Your Fitness Program)

2010-03-23T11:43:00.000-07:00

An Oft Hidden Fitness Treasure

Perhaps one of the most neglected areas of fitness training is balance work. Sure it’s not “sexy”, won’t give you ripped abs and buff muscles, but from a functional perspective it’s very important!

I generally try to incorporate some type of balance work with all of my clients (as well as in my own training), even if it’s just during the warm-up phase of the workout.

Often people who aren’t elderly or suffering from a neurological disorder don’t really think much about balance and take it for granted.

However if you consider the older population, one of the most common ways they get injured, often seriously, is to lose balance and fall. In their more fragile state, often exacerbated by osteoporosis, falling can have serious and long term negative consequences.

When To Start?

For more middle aged clients I stress that the time to start working on balance is now! The sooner one can make balance training part of their lives the better chance they have of maintaining it in the future.

Even for clients in their mid-twenties and younger, balance training can help them with performance, whether they are seriously competitive athletes or weekend warriors, balance plays a key role in functioning at a high level.

Walking Is A Balancing Act?

Balance is not only involved in “obvious” balancing situations but is actually a key element in walking. This requires dynamic balance as you shift from one foot to the next.

Balance is an integrated process that takes place on vestibular, neuromuscular and musculoskeletal levels.

So basically, you need to have a good internal sense of equilibrium (vestibular), the ability for your nervous system to communicate clearly with your muscular system (neuromuscular), and the strength and flexibility to execute the commands of the nervous system (musculoskeletal).

There are many ways to practice balance, progressing from simple to more complex.

Note: Before moving into any balance position, I always instruct my clients to move systematically up their kinetic chain (the linked, interdependent segments that contribute to movement).

To do this, you start from the sole of the foot and make sure it is rooted firmly with a solid base of contact from the big toe to the little toe to the heel. Then move up through the ankle, knee, hips and lower torso (abdominal and lower back region) etc.

By doing this you don't haphazardly move into the balance position but you make sure you are strong and integrated from one joint to the next.

Basic Balancing Progressions

The most simple example would be standing on one leg with the other leg barely raised up from the floor.

A somewhat more complicated combination type balance would be standing on one leg while hugging the opposite knee in towards your chest (“Knee Hugs”).

A favorite, relatively simple combination exercise is to stand on one leg as you tilt your body forward while extending the opposite leg behind you to a comfortable degree. This is called an “Inverted hamstring” exercise. This not only works balance but strongly works the core musculature as stabilizers as well.

This particular exercise is quite similar to a variation of a Yoga pose often referred to as “Warrior 3” Pose. In fact, most styles of Yoga contain many excellent poses (called "asana") to practice balance.

The next level would be adding some movement, such as standing on one leg while you reach the other foot forward, backwards or to the side, further challenging your base of support.

It's Good To Be Perturbed!

Beyond that you can add different types of “perturbations” such as balancing while moving a medicine ball right, left and center or having a partner toss you a medicine ball while you continue to balance and then throwing it back to them.

Often I’ll have clients take a step, have them catch and toss the ball back before they step forward to the next foot. This way they are moving dynamically, having to momentarily stabilize, and then continue.

This can also be done moving laterally (from side to side) either stepping or even "bounding" to the support leg and balancing while catching and tossing the ball.

All these exercises are not only very effective, but they happen to be a lot of fun as well, and exercise should be as enjoyable as possible!

Getting Wobbly?

Balance can also be challenged using devices such as sitting on Stability (aka “Swiss”) Ball, using various slant boards, half foam rolls or BOSU trainers (which look like half of a stability ball on a flat base) among others.

There is some controversy as to the actual “carry over” of using these devices into functional activity but that is beyond the scope of this post.

Personally I do use stability balls and the BOSU balance trainer, but my purpose is more for challenging core stability rather than for pure balance, though surely there are balance elements involved in those types of training .

Some "Bullet Points" Related to Balance

• Balance is a component of all movements.

• Functional balance in a dynamic process involving multiple neurological pathways.

• The ability to reduce force at the right joint, at the right time, and in the right plane of motion, requires optimum levels of functional dynamic balance and neuromuscular efficiency.

• Balance training has been shown to be particularly beneficial to improve dynamic joint stabilization.

• Dynamic joint stabilization is the ability of the kinetic chain to stabilize a joint during movement.

• Improvements in dynamic joint stabilization can decrease injury and help improve performance.

(these are summarized from the NASM Essentials of Personal Fitness Training Manual third Edition)

Scott Fishkind
Time4You Fitness

http://www.time4youfitness.com/

Self-Myofascial Release (SMR)

2010-03-09T17:54:00.001-08:00

Self Myo-WHAT?

There’s no doubt that one of the most successful flexibility modalities that I’ve been utilizing, both for my clients as well as myself, is Self-Myofascial Release (SMR). To say I’m a huge fan of this flexibility modality would be an understatement. For me personally, it has been life changing from a physical perspective.

Though the term itself sounds really complicated, Myo simply refers to muscle, fascial refers to fascia (the web of connective tissue throughout our body). People often develop muscular adhesions (i.e. knots) in their soft tissue for a variety of reasons.

This not only causes “local” muscular discomfort, but can create imbalances in the antagonistic muscle groups. Antagonistic are muscles that work in opposition to one another. For example the hip flexors are antagonistic to the gluteals (i.e. butt muscles) and if the hip flexors are overly tight then they tend to “turn off” the glutes.

This leads to a host of physical issues that can lead to muscle imbalances, which can lead to other problems, in particular postural issues. I want to keep this post from getting overly technical so I will refrain from drifting into the neural mechanisms involved in all of this (such as reciprocal inhibition, autogenic inhibition, length-tension relationships etc.).

Tools Of The Trade

Commonly used tools for SMR are a foam roll and a tennis ball (“The Stick” and “Tiger Tail” are two other excellent tools and certainly there are others as well). The tennis ball is used primarily under the feet but can also be used for other, hard to reach areas, whereas the foam roll is used for everywhere else that is appropriate. I would never recommend rolling your cervical spine (neck) area for example. I’m also not a big fan of using it for the lumbar spine (lower back) area either.

The most common areas SMR is used are the Quadriceps (front of the thighs), Calves (back of the lower leg), Hamstrings (back of the thighs), Gluteals (Buttocks area), IT Band (Iliotibial Band, which runs along the outside of the thigh), the Hip Flexors (this can be a bit tricky with the roller, so sometimes the tennis ball works better for this area), the Adductors (muscles of the inner thigh) and the Lats (muscles of the upper back).

As mentioned above, the feet are a great area to work using a tennis ball. I prefer to actually start with the feet myself and work my way up the body.There are deep fascial connections that run from the feet upwards, something Thomas Myers speaks of as “Anatomy Trains”.

A "Core" Resource

Mark Verstegen, in his Core Performance books (he has several “Core Performance”, “Core Performance Essentials”, “Core Performance Endurance”, “Core Performance Woman”, “Core Performance Golf”)) is a huge proponent of SMR and discusses it in his books and Core Performance Essentials DVDs.

I highly recommend Mark’s materials as excellent resources that are available at a very reasonable prices (compared to texts and dvds used by fitness professionals). His books are just great multifaceted fitness programs focusing on total fitness and nutrition as well as motivation!

Mark also created the DVD for the GO FIT Foam Roll available in most sporting goods stores. It is not my favorite foam roll because it does tend to compress after a relatively short amount of time and it is on the more expensive side. It does come with an excellent dvd but you can actually access most of his dvd footage for free on his website.

Core Performance Foam Roll Video Links

Getting Started

The basic SMR technique is simple, you just roll over the specified area, if you feel particular tightness/tenderness then hold in that area for 20-30 seconds until the knot releases and then continue on from there.

Combining Self-Myofascial Release techniques with the various stretching techniques (such as static, active isolated, or dynamic stretching) can really provide more significant positive changes than just using those stretching techniques by themselves.

Though SMR is often referred to as a “Poor Person’s Massage Therapist”, this should not be taken to imply that it can replace a qualified massage therapist. For folks needing real specific deep tissue work I highly recommend seeking out the proper soft tissue specialist. In these situations, SMR makes a nice adjunct to that type of treatment since it is very convenient and can be used daily as needed.

Contraindications

There are some populations where SMR may be contraindicated such as those with Diabetes, Osteoporosis and other conditions. When in doubt, a qualified health care provider should give guidelines.

Happy Rolling! :)

Note on Purchasing Foam Rollers: I highly recommend “Perform Better” which is an excellent online company that sells a variety of foam rollers and other fitness items. They tend to be very reasonable and they have many options available. For beginners, their Biofoam roller is a good option since it's on the softer side. Their PB Elite, is much more durable though may be a bit too intense for beginners.

Perform Better also has free online video and pdf downloads related to foam rolling as well which you can check out.

The “Perform Better” website is: (click on the link) Perform Better Foam Rollers

Scott Fishkind Time4You Fitness

Time4You Fitness

Real World FUNCTIONAL TRAINING

2010-03-06T05:10:00.001-08:00

I consider FUNCTIONAL TRAINING to be the foundation of my approach as a personal trainer. Unfortunately the term Functional Training has a lot of different, often incorrect, connotations.

Unfortunately, many people think of it as being associated with performing strange circus acts on wobble boards, stability balls or BOSUs. This has caused some people to bash anything to do with the idea of functional training based on this common misconception.

While I do utilize some of those tools, they are not used in a way that resembles a Barnum and Bailey’s routine.

So What IS FUNCTIONAL TRAINING you ask?

Rather, to me, FUNCTIONAL TRAINING is about using your body in a more integrated, synergistic fashion. Juan Carlos Santana, one of the most well known and respected proponents of Functional Training speaks of it simply as “Training movements not muscles”.

Basically, Functional Training is distinguished from the more isolated “Bodybuilding” approach that was in vogue for so many years and still used by the majority of people in gyms today.

For example, if you compare doing a seated overhead shoulder press to a squat-push press, you can see that the second exercise is much more functional in nature. The Squat-Push-Press is similar to squatting down to lift something off the ground, then picking it up and using combined actions of the lower and upper body to bring it overhead (for example lifting a box off the ground and placing it on a high shelf).

Compare that to the seated overhead press which doesn’t resemble an activity one might encounter in the course of their day. Therefore it’s not related to how someone is likely to actually function in daily life.

Is there room for various types training in the FUNCTIONAL continuum?

Now certainly there is a place for more isolated types of training in order to build “Prime Mover” strength or Hypertrophy (i.e. increase in muscle size) and it all comes down to context.

If you have someone who has muscular atrophy in their thighs, then building back the size and strength of those muscles is critical in order to help the body function normally.

So in this instance, even a seated leg extension or leg curl would have a functional purpose. However, once those muscles get sufficient size and strength, those types of exercises wouldn’t continue to have much functional benefit (after all, how often does one sit and need to lift something up by extending or flexing their knees?).

On the other side of the physical spectrum, a football player who needs to build lean body mass and maximal strength will get functional benefit from doing exercises like a Bench Press.

Ideally they would get the best all around benefit by combining that with exercises that use their body in a more functional position as well. These might be exercises such as a standing split stance cable chest press, or explosive medicine ball throws, which closer resemble the way they would utilize strength and power in a game situation.

Staying Balanced

Balance is another element that one must consider in order to function well, then certainly that is an element that needs to be practiced. Typically I prefer to work on balance with the feet on the floor and often adding perturbations (such as having clients catch and toss a medicine ball, or holding the medicine ball and moving it right, left and center).

Stability balls and BOSUs have their place as well, but again this doesn’t mean spending excessive amounts of time learning tricks such as standing on a stability ball and doing squats. That really doesn’t have any functional application that translates well to any activity (unless you are going to need to actually stand on a stability ball and squat. :)).

However, being able to sit on a stability ball, with good pelvic alignment can help train the core musculature to work in balanced manner, utilizing the muscles surrounding the hips, abdominals, and lower back region to contribute to proper posture.

Does it always look Functional?

There are also exercises such as planks and side planks that don’t look like actual “real life” situations, but still they may train the muscles to be stronger in the way they will function on a daily basis. A plank for example allows one to put the body in a position where you are working the stabilizing function of the core musculature. So although looking “non-functional”, there is functional benefit to be derived from this type of activity.

Doing a Split stance unilateral cable (or tubing) row is certainly a lot more functional looking. As you row, the resistance would rotate your torso if you didn’t stabilize through the Oblique musculature, but by resisting the rotation you are creating static strength in those muscles. This is more functional because you would actually use a similar movement for example when starting a lawnmower.

What about the Crunch?

Compare the above two exercises to doing an abdominal crunch. Aside from getting out of bed in the morning, there isn’t too much use for doing spinal flexion against resistance. When you bend over to pick something up you are actually using the muscles of the back (erector spinae and other muscles) to lower you into that position.

This doesn’t mean you must never do crunches, but it’s better, from a “functional” perspective, to work the abdominal and other core muscles as stabilizers as that’s how they can best serve you in most activities you are likely to encounter both in life as well as sport.

If one's goal is strictly aesthetics then the crunch would have more of a place in an exercise program, but do be careful with overdoing them because according to well known lower back expert, Stuart McGill, too much spinal flexion can put the intervertebral discs under excessive stress which can lead to debilitating injuries.

If you feel you "must" crunch, then I suggest using caution and avoid using momentum when crunching. But still, I would limit the amount of crunching one does overall (ideally from a "risk vrs reward" perspective, I'd all but eliminate crunching almost completely).

In Closing

I hope this provides at least a brief clarification surrounding some of the misconceptions that abound when it comes to understanding what FUNCTIONAL TRAINING training is all about.

Scott Fishkind

http://www.time4youfitness.com

Fitness as a Process

2010-03-03T17:45:00.000-08:00

Here is an unusually short post from me, but it has to do with the mindset of fitness.

The big buzzword that's out there these days in the fitness marketplace is the idea of “getting ripped”! It's all over the infomercials, the magazines, dvd's and books.

There’s nothing wrong with that by any means and there are many ways you can achieve great aesthetic results if you follow a sound plan judiciously (which includes exercise, nutrition and recovery), but the best way to reach that goal as well as KEEP those hard earned results is to become process oriented.

I think nothing is more frustrating than for someone to do all the hard work to achieve a goal only to watch it disappear before their eyes (and it can happen quite quickly I might add).

You see the body is very adaptable, this is GREAT news if you’re out of shape and want to get IN shape. Unfortunately, it works in reverse also.

So even if you do everything right and manage to get super fit and “ripped”, if you revert back to your old ways of eating and sedentary lifestyle, your body will adapt to that and “POOF” you’re back where you started!

So it’s important to view the fitness lifestyle as an ongoing process, not simply as a goal you arrive at and then discard.

The great thing is, once you adopt this mindset then every part of your life is permeated with this process oriented mentality.

This doesn’t mean you have to be “perfect” every minute of every day. You need to allow yourself opportunities to relax within the process (i.e. having cheat meals, taking days off as you need to), but you will have an ongoing awareness which helps you be in control of the choices you make moment after moment.

That control will allow you to have that "cheat meal" and then get right back on track. This is because you made a "conscious" choice rather than feeling like you somehow lacked discipline or just "lost control".

You simply have the meal, fully enjoy it, and then move onward with complete awareness which will help to guide the future choices you make.

A very true statement I heard a long time ago is that "The ancestor to every action is a thought".

So if you have awareness of your thoughts then you can determine the most appropriate actions to take, one moment and one breath at a time, in every situation.

Scott Fishkind

http://www.time4youfitness.com