Uphill Sprints? YES PLEASE.

After an overly indulgent spring weekend, last Sunday I decided to venture up to Corey Hill Park, at the top of Summit Ave in Brookline, and show myself what I was really made of.

This impromptu workout was not part of my weekly program, but after the wine, pizza, sushi, and goodness knows what else, I, like any other respectable and athletic female, decided it was necessary to  work off my weekend so I could begin the week feeling whole and like a human being again.

An uphill sprint workout is one of the best ways to burn fat and build a little bit of muscle around the legs.

It's a little less than a mile from my apartment to Corey Hill Park.  I decided to jog.  At the top of the hill, I did a few bodyweight warm-up and strength training exercises.  After that came the sprints, more sprints, even MORE sprints, and the jog home.

View from the bottom of the hill

Since beer, BBQ, and bikini season is upon us, I thought I've decided to share my workout with all of you, so you too can enjoy the pure, unadulterated bliss that comes along with sprinting up an infinite hill after a weekend of too much partying.

Here's how you do it.

1 mile warm-up jog

Dynamic Warm-Up: 4 inchworm with hip opener; 12 step back lunges with an overhead reach; 10 "air" slides (think wall slide, no wall); forward fold with a twist to each side, hands interlaced behind back for chest stretch

3 sets:
Prisoner Squats, 12-15 reps
Jump Squats, 10 reps
Push-Ups, 10 reps

3 sets:
Lateral Lunges, 10 per side
Speed Skater, 8-10 total
Straight Leg Hold (flexion) with 30 pulses per side

3 sets:
(bench or flat elevated surface needed)
Lateral Step-Ups, 12 per side
Bench Dips
Plank Hold 30 seconds (move to bird-dog plank if too easy)
.
......AND THEN

Corey Hill Park comes complete with, you guessed it, a HILL.  Go to the bottom of the green and grassy hill.  Start there.

Up hill sprint for 10 seconds
30 second rest / walk down hill

Repeat 6-10 times

Cool-down walk or jog home

You might be sore for one or more days after this workout, especially if you are new to uphill sprinting.  If you ARE new, begin with 6 sprints.  Also, a sprint means a sprint.  Give it everything you've got.  If at the end of 10 seconds you aren't toasted, sprint harder.

I mean it.

It's bikini season, isn't it?

Me hugging a tree on Corey Hill after finishing my sprints - happy to be done!

ENJOY!**

**NOTE:  If you are new to sprinting, or to running in general, start slow.  Maybe a slow jog up the hill for your first try.  Ease your way into it!

Caught a cold? Here's how to stay motivated.

by Gemma McFarland, Certified Personal Trainer and Yoga Instructor

I'm writing this blog post from the confines of my bed, where I've been for the past three days battling what seems to be the worst cold I've had all year.  Surrounded by tissues, issues of Shape and Cosmopolitan magazine, cough drops, and half-full glasses of seltzer water, I can see the almost-spring sun peering through my faux bamboo blinds.  The snow is melting and I can even hear a few birds outside.  I think to myself, "this would be the perfect day for a nice long run."

But with a cough, sneeze, sore throat, and being hopped up on NyQuil to boot, this day would be, without a doubt, the worst time for me to lace up my Nikes and hit the streets.

And it's KILLING me.  

And so, rather than drown my sorrows in yet another bowl of frosted mini wheats (they say feed a cold, starve a fever, right?), I decided to do a little research.  I, for one, have always been a fan of ignoring the signs of being sick and exercising anyway, waiting until the last minute before I admit to myself that I am in no condition to perform under said conditions.  In turn, I end up prolonging my illness and subjecting myself to the possibility of injury.  It seems there is quite a bit of evidence to support the fact that allowing the body to rest during illness is the better decision.  Duh.  Here's why, in this order:

1.  A fever is a signal that the body's immune system is working to battle an infection.

2.  The stress of exercise produces tiny microtears in our muscles, these microtears are routinely damaged and repaired by the immune system.  In other words, the immune system aids in our recovery from exercise.

3.  The process of recovering from exercise diverts the immune system from battling infections as promptly as possible.

OK.  So don't exercise.  What do we do about it?

As someone who likes to run, lift weights, and practice yoga at least 5 days a week, taking a break is easier said than done.  So I've decided to come up with a list of ways I can stay positive and motivated while still hibernating under the covers watching 90210 all day.  After all, a spoonful of sugar helps the medicine go down.

Here we go....

7 Ways to Stay Positive When Cursed with the Common Cold!

1.  Don't beat yourself up. To put it simply, when you're sick, you're sick.  No worries.  No stress.  Stress (stemming from guilt about laying in bed all day) can lead to stress eating and weight gain.  In other words, stress can make you fat!  See? - http://www.webmd.com/diet/features/can-stress-cause-weight-gain

2.  Rest, juice, cleanse.  Use this time as an excuse to try a new juice with your juicer, smoothie with your blender, or soup with your crock pot.  Being sick in bed doesn't give you the right to chug down sugary soft drinks and ice cream - why not use your time wisely and hit a reset button on your current eating habits?  Think, green juices, vegan lentil soup, and almond milk-cashew smoothies.  The vitamins and nutrients from the fruits and vegetables might also be just what you need to speed up recovery.

3.  Plan your workouts.  So what, you're taking a few days off.  Think of all the energy you're going to have when you get back into your regular routine!  Plan the first 5 days of your workouts to begin once you're feeling 100% better.  Plan to try a new class at the gym.  Plan a new running route.  Write up a new circuit training workout.  Commit to these 5 days the same way you would commit to taking your medicine as prescribed by your doctor.

4.  Exfoliate.  (you too, fellas!) While your body detoxes from illness, why not cleanse your skin as well? To put it bluntly, exfoliating removes a layer of dirty dead skin from your face.  Blegh.  Who wants to have a dirty dead layer of skin living on his/ her face all the time?  Not me.  If you don't have a gentle exfoliating face wash, try this at home remedy:

Homemade Oatmeal Scrub

Ingredients:
-2 heaping TBSP fine oats
-1/2 TBSP baking soda

Directions:
Mix ingredients and add enough water to make a thick paste.  Rub over face, rinse, and pat dry.

5. Make lists.  Like I'm doing right now!  Grab a notebook and write lists of anything and everything!  To do lists, grocery lists, lists of your favorite foods, lists of your least favorite foods.  Sometimes, jotting things down on paper can be really inspiring and cleansing.  Ideas include "Things to do once I get out of this bed," "Things to do while I'm stuck in this bed," "My favorite books of all time"....ANYTHING GOES!

6.  Take comfort.  In the fact that no one in the gym wants to be around you when you're sneezing and hacking all over the stretching mats and equipment.  "Hey bro, can I :::coughs, coughs,  gags, SNEEZES WITH MOUTH UNCOVERED:: work in with you on the squat rack?"  EW.

7.  Watch a lot of 90210.  No explanation necessary ;)

5 Day Free Fat Loss Course

Hi 45-Day Challengers, Thank you again for attending my presentation last night. It was wonderful to see you all there. If you missed it I have put up the power point presentation on the blog. Also make sure you take the 5 day free fat loss course from Precision Nutrition. You can access it at www.precisionnutrition.com. Scroll to the bottom of the page and you will find the course. Keep up all the hard work!! See you in the club :) -Ryan M. CSCS, Pn1

45-Day Challenge Nutrition Plan

45 day challenge from Ryan Maciel

Detox with Office Yoga

by Gemma McFarland, Certified Personal Trainer and Yoga Instructor

Here we are.  In the thick of it.  As the holidays fade further into our memories, so do our resolutions and reasons for achieving our goals this winter.  After all, that frothy Guiness and bacon mac and cheese (Publick House anyone?) is a lot more appealing on a Thursday night than, say, a 90-minute sweat session at your seemingly favorite yoga class.

So, we know the benefits of consistent yoga practice in conjunction with a weight loss program, but how can we stay motivated and energized at the end of the week and in the middle of the dark and windy winter that is so relentless and unapologetic?  How can we tackle the 3 o'clock crash and keep up with our workout program when it's dark when we leave the office?

Before my transition into the world of full-time fitness and yoga, I, too spent 40 hours a week in an office environment.  The 3 o'clock crash and I go way back, along with those February and March excuses and temptations to skip the gym and head to happy hour at Sunset Cantina.  The problem with staying sedentary all day is that being sedentary leads to staying sedentary.  Somehow, sitting at a desk is more tiring than running around the Charles River.  After 8 months of battling the 3 o'clock crash, I made a change.  I took a 20 minute walk outside every day at my lunch hour, rain or shine.  I began stretching at my desk.  I made a change to my work life, not just what happens before or after the hours of 9 and 5.

So rather than becoming even more caffeine dependent this winter (yes, we've all been there), why not resolve to change not only our after-work workout routines, but also our daily office behavior?  Studies show that certain yoga poses can adjust the hormone cortisol levels in your body (cortisol, partially responsible for energizing the body and mind!)   The yoga program below shouldn't take more than 10 minutes, and will re-energize and re-charge you for those last 3 hours of your workday.  If possible, step outside immediately after and take a deep, cleansing breath of fresh air.

Step 1: Pranayama (breathwork).  Sit in your chair with your eyes closed and hands on the tops of your knees.  Take a deep breath in for 5 counts, hold the breath.  Inhale again for 5 counts.  Hold the breath. Inhale 2 more sips of air.  Hold the breath, feel your body soften around it.  Exhale out through your mouth.  Repeat 2 times.

Step 2: Ojai Breath and Office Neck Rolls.  In your chair, close the eyes.  Begin breathing deeply in through the nose and out through the nose.  On the exhale, drop the chin onto the chest.  Glue the chin to the chest.  Inhale drag your chin along the chest over to the right, exhale back to center.  Repeat moving over to the left.  Try to keep the chin as close to the chest as possible.  Repeat for 1 minute.

Step 3: Tadasana (mountain pose).  With feet hips distance apart (the size of 2 fists when next to one another), stand up tall, arms by your sides, palms face forward.  Close the eyes.  Imagine that the crown of your head is being pulled up to the ceiling by a string, and along with it follows the arches of your feet, hips, and spine.  Take 10 breaths here.

Step 4: Standing Cat-Cow. From standing, bring the hands onto the tops of the thighs and bend the knees slightly.  Take a deep breath in to drop the belly, roll the shoulders back look forward.  Exhale, round the spine, press into your hands and let the chin drop to the chest.  Repeat 1-2 minutes.

Step 5: Half Sun Salutations. Stand in Tadasana.  Inhale lift the arms up over head.  Exhale, hands come together move down through the chest.  Fold forward.  Inhale, bring your hands to your shins find a flat back.  Exhale fold forward to the legs.  Inhale, allow your arms to sweep up over head.  Exhale hands move back down to the chest.  Repeat 6-8 times.

Step 6: Standing Side Bend.  From Tadasana, interlace your hands above your head with just your index fingers pointed up towards the ceiling (think Charlie's Angels hands!).  On an inhale, lift up see the fingers up overhead.  Exhale and take a slight backbend moving the hips forward and the arms back behind you.  Inhale lift from the ribcage and exhale to side bend your body over to the left.  Think about reaching up and over rather than shortening the length of the spine.  Repeat on the right side.  On the final exhale move the hands down to the chest in prayer position.

Step 7: Bhastrika. Complete your practice with this energizing breathing technique. Sit in your office chair.  Bring the arms up overhead, interlace them and press your palms up towards the ceiling.  With bhastrika breathing, your main focus is the exhale, and the inhale will come naturally.  Take a deep inhale.  Exhale deepy by pulling your belly button back and sucking in the stomach.  Focus on this exhale, and repeat, rapidly, for 30 exhales.  Bring the hands back down to the chest and pause.  Taking steady deep breaths in and out.  Repeat 1 more time, at an even more rapid pace.  Finish with your hands together in front of the chest.  Think of something you have been stressed about all day.  Take a deep breath in, imagine you are scooping up that stress like a vacuum.   Pause.  Inhale again (scoop up all that stale air and junk from your workday!) Exhale slowly out through the mouth.

Namaste.  

What About Protein?

by Kris Camelio, Certified Personal Trainer

Happy New Year! What's so new about it? What has changed? Likely you're the same person with the same name, and the same habits. So let's stop giving the word "resolution" such a bad name and create some changes we can actually stick with.

I'm sure you've heard from several sources - large guys at the gym, salespeople at your nearest nutrition supplement store, or even your friendly neighborhood trainer, that a primary concern in a healthy diet and exercise program is protein. Why would we all agree that this specific set of macronutrients is so beneficial to incorporate into your diet?

In addition to water, proteins are largely what your body is made of. Without adequate proteins, our body simply won't work right. Proteins are necessary for cellular and tissue repair (including skeletal muscle!); proteins also circulate the blood and are crucial in creating and transporting the cells that help us fight infection and disease.

But Kris, how do I know how much protein I should be taking in? If I take too little, will I collapse into a pile of dust with eyeballs like I just got blasted in the face by Marvin the Martian? If I take too much, will my brain turn into muscle and I get made fun of in the next Planet Fitness commercial?

I'm glad you asked! The minimum protein intake is 0.8 grams per Kilogram that you weigh. To get your weight in kilograms, simply divide your weight in pounds by 2.2. So, if you weigh 160lb, you weigh about 73Kg, and need at least 58 grams of protein per day just to make sure your muscles don't deteriorate! Also, our protein requirements climb higher with exercise and resistance training. Athletes on a heavy training schedule will do well with consuming 1.4 grams per Kg they weigh, and can require up to 1.7 g/kg of protein per day. The only concerns with too much protein are specifically in populations with impaired renal function, low calcium or low fluid intake, and that's only when protein consumption gets to over 4.0 g/Kg (Essentials). That would mean our 160lb example has bum kidneys and is consuming 291 grams of protein per day. So watch out for that.

Now that we have adequate protein intake throughout the day, just like in hitting a curveball and writing your wife an anniversary card, timing is everything. Men can consume up to 60g in one sitting after exercise.  Beyond this, you'll probably have some pretty significant GI distress. But, we can only absorb so much at a given time (Kollias). Likewise, at resting metabolism, once we get over 30 grams in one meal, it's not going to kill us, but if you're taking it in supplement and solely liquid form, you'll be wasting your money and excreting the excess protein through nitrogenous waste (peepee). You'll do well by the rule of 2s and 4s: If you get in the realm of 20 to 40 grams of protein in every 2 to 4 hours, you'll be fine. This will vary depending in your exercise demand and your caloric requirements. It is interesting to note that if you're trying to lose weight, you will need a caloric deficit (meaning you're burning more calories than you're taking in), and more of your calories that you do consume will need to be from protein to ensure that you're losing fat, not muscle.

But Kris, the dude at GNC wants me to take this partially hydrolyzed whey with polypeptide-bonded nonessential amino acids and raise my guanine levels and up my lean mass with this really expensive yet beautifully decorated tub that costs me 5 dollars per scoop! It even has a graph on the side of the tub! Should I buy?

Protein sources and supplements vary greatly in quality and digestion. Complete protein absorption can come from milk and eggs, and lean meats will be great for you as well. Plant proteins are incomplete by nature, meaning they require other key amino acids to form the complete proteins that you can use for normal protein function. Think of amino acids as protein fractions. For example, eating the amino acids in peanut butter with, say, the amino acids in some Ezekiel bread, will make the protein complete and therefore functional for your body. Beans and Rice also have complimentary amino acid profiles. Soy protein supplements can be completed artificially, but sometimes the soy plant that the protein is derived from can be riddled with toxins from the pesticides used in the cultivation process, as soy is one of the most sprayed crops (Poliquin). Soy has also been linked to estrogen production through molecules called isoflavones, and there is still much debate as to the amount of soy that will cause estrogen increase. So, ABC - Always Be Careful as to where you're getting your soy, and, for that matter, the rest of your foods from.

Speaking of Whey protein! Whey Concentrate is derived from milk; it is digested slower and will typically contain more fat and lactose than your Whey Protein Isolate. Whey Protein Isolate is very bioavailable, you'll digest it much easier, but sometimes this supplement will be more expensive. Recently, Whey Protein Hydrolysates have blown up the shelves, and for relatively good reason. Whey Hydrolysates are already partially digested, so they become available faster and don't leave you in a food coma. They're also likely the most expensive. Many companies come out with Whey Protein Blends which include a mixture of the aforementioned 3 protein supplements. Read the ingredients in your protein supplement blends and if Isolate or Hydrolysate is the first ingredient, the front labels aren't just talking a big game, and you’ll be able to digest it easier. Also, if you know you're not going to be able to get another meal in for a little bit, adding some fiber with your protein will make you digest a little slower and help keep you sated for longer.

I hope that helped answer a few questions you may have had about protein! Come check out my presentation, Create Change, on Tuesday, January 15th at 7:30 P.M. only at The Commonwealth Sports Club. Come find me at the club, shoot me an email kcamelio@commonwealthsportsclub.com or follow me on twitter, @KrisCamelio. It's always a pleasure talking exercise science, and I'll see you next time!

Sources:

Baechle, Thomas R. and Earle, Roger W. Essentials of Strength Training and Conditioning, Third Edition. Illinois: Human Kinetics, 2008.

Berardi, John. “Protein Debate.” John Berardi.Com. 26 April 2000. 2 Jan 2013. <http://www.johnberardi.com/articles/nutrition/protein_debate.htm?from=pn>

“Does Soy Act Like Estrogen in the Body?” Boston.com. 20 September 2010. 3 Jan 2013. <http://www.boston.com/news/health/articles/2010/09/20/does_soy_act_like_estrogen_in_the_body/>

Kollias, Hellen. “Whey Too Much.” 4 December 2008. 3 Jan 2013. <http://www.precisionnutrition.com/rr-whey-too-much>

Poliquin, Charles. “The Poliquin Protein Primer.” Charles Poliquin.Com. 11 March 2010. 3 Jan 2013. <http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/264/The_Poliquin_Protein_Primer.aspx>

How I Survived a Southern Holiday

By Mary Ludwig, CSC Member

Thanksgiving was not a very successful holiday for me. It was four days of not exercising, Pecan Pie eating, and lying on the couch. Everyone needs a break but this was a far cry from my normal life of group classes, personal training with Gemma, and healthy eating habits. While 4 days is not that long, I knew it was going to be a very dark Christmas if I didn’t create a plan to stay active while vacationing at my parents’ house for ten days. I should add that my family is very supportive, but we are Southern, we like to eat a lot when we’re all together. I made a few easy and simple plans to keep my weight loss goals still possible while also indulging in all the food and fun of the holiday season. 

And I lost 4 lbs!

Here are a few examples of what worked for me:

Stuck to Spinning: Before leaving Boston I found a Spin Studio in my parents town.  I Paid for classes in advance so I wouldn’t back out when the lure of couch was calling my name

Ate Breakfast: Kept to my morning food rituals- After a few days of bacon, eggs, and toast I knew there needed to be some changes. I bought my usual oatmeal and almonds and stuck to that for the rest of the holiday.

Still had Dessert: So hard to pass up but in place of pie after every single meal I decided to eat my usual Luna Bars or a Skinny Cow Ice Cream Bar. Full disclosure…I did eat pie sometimes.

Drank Water: I made sure that I was drinking plenty of water and/or seltzer to keep me full and not tempted to always snack on all that was easily accessible.

Finding Compromise: I still wanted to eat stuffing, fried chicken, and all kinds of pork dishes being thrown at me. When I knew a meal wasn’t going to be super healthy I made sure the rest of my meals for the day were very light. It’s worth it to eat my Dad’s stuffing; it’s not worth it to eat the burger at lunch that I can live without.

Ultimately the holidays were about maintaining for me. I was surprised / excited to learn that I lost 4 pounds when I weighed in after returning from the New Year. I am happy to report that it is possible to sit on the couch for hours, eat your favorite foods, and enjoy time off from the gym while still keeping your fitness routine alive!

The 7 Changes of 2013

Ahh.  January 1st.  A day of recovery and resolutions.  Come this month of new beginnings and to-do lists, many of us are overwhelmed with the need to make big changes.  Fast.  

This New Year's Eve, comedian Jim Gaffigan tweeted "Great. I have an hour to lose 40lbs."  The statement, both hilarious and painfully true, got me thinking about resolutions and results.  Real results.  The relationship between the two, resolutions and actual results, is often weaker than desired for those seeking self improvement.  

It happens every year.  January 2nd.  You wake up early.  You eat a good breakfast.  You hit the gym.  Hard.  January 3rd.  You hit the gym.  Harder.  January 4th, 5th, and 6th: harder; even harder; hardest.

January 7th: "I deserve a rest day."

January 8th: It's your boss's birthday at the office.  There's cake.  It would be rude not to have a piece.  

January 8th, later: "Well, I already blew my diet on cake, what's the point of working out now?"

January 9th: Slept late. 

January 10th: Thirsty Thursday with your co-workers.

January 11th: "I'll wake up early tomorrow and work out."

January 12th: "I'll do it after brunch with my friends."

January 13th: "I'll start fresh on Monday."

Next thing you know, it's mid-January, you haven't seen any results, and you're tired and bored with your workout routine.  Sleeping late and grabbing a bagel sandwich before work is far more tempting than running on a treadmill.   You think, "I'll start running outside when the warmer weather hits;" "I'll shape up for that wedding in June in no time;" "Once summer is over I'll start fresh - here's to September 1st!"

Halloween.  Thanksgiving.  Christmas.

And it's January 1st again.  

So how can we break the vicious cycle of failed resolutions and false hopes?  Whether you want to lose weight, exercise more, drink less alcohol, eat more leafy greens, or ditch your midnight Oreo habit, the most important tool in achieving your goals is not a crash diet or miracle supplement.  Success does not rely on how long you can last on the elliptical machine, or how few calories you can consume at breakfast, lunch or dinner.  No.  Results are achieved by way of one of the more primitive, and one of the more challenging to say the least, human abilities: 

Patience.

Success does not come to those who dive in head first, blind, without knowledge or thought. Success comes to those who wait.  Patience, whether it is with regard to losing weight, changing your eating, or whatever the resolution may be, is necessary in achieving your goals.

And after all, aren't New Year's resolutions just goals that have been sprinkled with holiday glitz and glitter?

Below, you'll find what I believe to be the 7 most positive changes you can make to start 2013 in a healthy and wholesome way.  The list is diverse, but the most common thread linking the list together it's the demand for patience and positive energy.

1. Eat real food.  Seriously.  Ditch the high-fructose corn syrup, xanthum gum, and artificial sweeteners.  Clean out your pantry.  If it says "Reduced Fat," throw it out.  Read the ingredients list on the back of everything you purchase from the grocery store.  The longer the list, the worse it is for you.
2. Add Strength and Resistance Training to your routine 3 days per week.  Two days if you practice yoga or pilates more than twice a week.  5 lbs of muscle burns 500 calories per day when your body is at rest.  7 days = 3500 calories.  3500 calories = 1 lb.  You do the math.
3. Fill in the other two days with things you genuinely enjoy.  Running, basketball, yoga, swimming, tai-chi, jump rope, whatever it may be.  Have fun.
4. Associate exercise with how you feel, not how you look.  I work out with a personal trainer because it makes me feel better mentally and physically.  I run because the runner's high makes me feel like I am on top of the world.  I practice yoga because there is nothing more satisfying than sweating it out on the mat and accomplishing a new arm balance for the first time.   I like to gage my fitness results with how my favorite pair of jeans fit as opposed to what the number reads on the scale.  If my jeans are too tight, it's time to clean up my nutrition and amp up the workouts.  Stop pressuring yourself.  Think "If I exercise today, I will feel energized," as opposed to "If I exercise today, I will lose weight."  Even if your goals are weight loss goals, associating exercise with positive feelings will encourage you to exercise more.  So you'll lose weight either way.  Duh.
5. Clean your space.  Dust and vacuum your bedroom once a week.  Purge your closet every 4 months.  Cluttered closet = cluttered mind.  
6. Stretch every day.  Even on days you don't hit the gym.  And especially on days that you do.
7. "Everything in moderation, including moderation." - Oscar Wilde.  Cheat sometimes.  Our imperfections are what bind us as human beings.  Rest at least 2 days per week - no exercise, just stretching or maybe a light walk.  Have that glass of wine, slice of pizza.  A small scoop of ice cream?  Why not?  The occasional indulgence is what keeps us sane - with nothing to work for we are doomed to fail.  

*Gemma McFarland is a certified personal trainer and yoga instructor at CSC and can be reached at gmcfarland@commonwealthsportsclub.com

Don't Let the Holidays Hinder Your Results!

Don't Let the Holidays Hinder Your Results!
by Gemma McFarland, Certified Personal Trainer and Yoga Instructor

As I discussed in last week's post, 5 Ways to Stay Healthy and Happy while Traveling, more often than not, disruptions to our daily lives can hinder our progress both in the gym and around the waistline.  The one thing most of my clients struggle with is how they can manage to complete a strength and resistance training workout while they are home for the holidays.  

Think no treadmill.  No gym.  And it's a blizzard outside. 

At this time of year, maintenance is the most important thing.  Ideally, we'd like to see progress year round, but since we are only human, and mom's ginger snaps only come once a year, if we can manage continue to make even the slightest progress from November through December then we have succeeded in the battle against the holiday season.  

Below is a bodyweight workout that can be done ANYWHERE.  No weights, no bands, no machines necessary.  Complete the two warm-up activities and then move on to complete as many repetitions as possible for each exercise during the allotted 30 second interval, and take as little as 10 seconds rest in between each exercise.  Complete each circuit 2-4 times.  Once you get better, try 45 second intervals, and then even a minute.  After all, there are cookies baking in the other room.   Pressed for time?  Mix and match the circuits to create the perfect sized workout for your time and energy!

Dynamic Warm-Up: 
Make 12 big circles, in each direction, with both arms until the shoulders feel warm.  Step forward into a lunge, extend both arms up into the air.  Interlace the hands up overhead and press your palms up towards the ceiling.  Stretch your torso to the right, and to the left.  Switch legs and repeat.  Lie down on the floor, make a "field goal post" with your arms with your arms and tops of the hands touching the floor.  Slide the elbows down towards the torso and then extend the arms back over your head - your hands never leave the floor.  Think wall-slides laying down.

Cardiovascular Warm-Up: 
10 seconds of high knees, with 10 seconds rest.  Repeat 10 times.  
OR
30 Burpees, no rest.

Circuit 1: (no more than 3 sets)

• Simple Crunches
• Single Leg Lowering (lay down flat on the mat and extend both legs up towards the ceiling, take a deep breath in, exhale, lift your head neck and shoulders up off the mat.  stay lifted, lower both legs down at a time simultaneously)
• Bicycles
• Low Back Extension (superman)
• Forearm Plank (add lift leg, alternating for extra oomph!)

Circuit 2: 

• Step-Ups (on house stairs or bench)
• Push-Ups
• Skaters (hop from one spot to the other, lifting your left leg up and bending your knee behind you.  hop from side to side.  think hockey player)
• Side Crunches

Circuit 3:

• Squats
• Dips on Stairs, Chair, or Bench
• Lateral Lunges
• Wall-Sit

Circuit 4:

• Mountain Climbers
• Lateral Step-Ups on stairs right leg
• Lateral Step-Ups on stairs left leg
• Close Grip Push-Ups
• Step-Back Lunges, alternating

Finishing Circuit: Countdown from 7 (do each exercise 7 times, then 6 times, then 5, 4, 3, 2, and finally, 1!  You're done!)

• 7 Plank to Push-Ups ("Sphinx Push-Ups)
• 7 Burpees

Inspiring Story

Be grateful for everything you have and never give up!  Truly inspirational video....

Movement of The Week: Band Resisted Chin-Ups

As far as upper body pulling movements go I would have to say chin-ups are definitely one of my go to movements. When it comes to more advanced clients I love doing weighted chin-ups with a belt and think it is a great way of overloading the movement. Another great method that I have been using lately with some of my clients is a band resisted version. Now, I am pretty lucky because the gym just got a new power rack that has hooks for bands on the bottom so it makes set-up a breeze. If you don't have this luxury then just grab the heaviest dumbbell you can find and loop it around that. In this video you will see one of my clients, Cleryson, demonstrating the movement.




All you have to do is loop a  super-band (start with a 1/2  inch and go from there) on the bottom of the rack and then grab a weight belt and loop it around the band. What makes this variation great is that it really overloads the top of the movement. A nice added bonus are the chin-up handles on the power rack. They rotate 360 degrees so it allows for natural movement of the wrists on the way up. Give this variation a shot the next time you want to up the ante on your chin-ups!

Single Leg Deadlift w/ Band

Walking, running, sprinting, cycling, and even ice skating. If you look at all these movements closely you will see that one leg is going into flexion while the other is going into hip extension. Clearly, this is an important movement in all of these activities and one that can be trained to make our athletes better. Mel Siff, who wrote what might as well be the bible on strength and conditioning (at least to me) in his amazing book Supertraining, goes  into some detail about this as well Tudor Bompa who goes into some methods in his book Total Training for Young Champions. Now, I'm not gonna go into all of the details because those guys are muuuch smarter than I am and will do a better job explaining it and also because if you haven't read their books....you need to!

One exercise that I believe does a great job of teaching this is the Single Leg Deadlift. Deadlifts (and all of it's variations) are always a staple in not only my own programming but also the programs of my athletes and clients. On the continuum of beginner to advanced I believe the Single Leg Deadlift tends to lean a little bit more towards the intermediate/advance side. Some of the biggest problems that I see with this movement are a rounded back, not keeping the neck packed (in a neutral position), lowering the DB's too far, and keeping the non-working leg almost fully flexed. These are just SOME. Starting to see why this is more of an advanced exercise?

Today I have a great teaching tool to help with the last thing that I mentioned and that is not keeping the non-working leg extended as you hip hinge and go into flexion on the working leg. Coincidentally this actually helps fix a lot of the other common problems that people have with Single Leg Deadlifts. Here is a video of one of my clients performing Single Leg Deadlifts with two dumbbells.

As you can see I had him use a superband to wrap around the shoulder and leg of his non working leg. What's great about this is that the band gives him constant feed back to keep the leg extended otherwise the tension of the band will force his leg to go into flexion. In addition to teaching hip extension the band actually allows for greater core activation and forces the client to keep good posture and a neutral spine position throughout the movement. 

Imagine...

Imagine you woke up everyday with $86,400 in your bank account. Every night at midnight the money disappears whether you spent it all that day or not. What would you do? Spend it all of course!! Right? This little account of yours is what we know as time. With each new day you get 86,400 seconds to spend and every single night by midnight all those seconds get lost. How you choose to spend your “fortune” is up to YOU. If you don’t use that money then guess what no one loses but you. You can’t just wait to get that money back the next day. You need to live in the present and take advantage of every single “dollar” in your account. Stop making excuses. Stop waiting for the right time. The right time is now. It’s time to go out there and just get it done. Whether its that project you have been putting off, the book you never finished, or the gym membership that you never use.  Making a big life change is pretty scary. Want to know what is even scarier then that? Regret. The clock is running! Make the most of not just today but every day.

5 Ways to Stay Healthy and Happy while Traveling

5 Ways to Stay Healthy and Happy while Traveling

by Gemma McFarland, Certified Personal Trainer

Along with cold, winter weather often comes plans to set sail for more desirable destinations.  Whether you plan on embarking on a caribbean cruise, a european vacation, or a tropical getaway, vacation season is upon us.  But how can we stay healthy and fit while traveling?  While salty airplane snacks, continental breakfasts, tropical cocktails, and rich cuisine is tempting to say the least, some simple planning and strategizing will help you to maintain your fitness while taking some time away from the big city grind.

Step 1:  Hydrate.  The low humidity on an airplane can do a number on your body's ability to stay hydrated.  Dehydration is one of the more common side effects of flying in a plane.  Drink a large bottle of water before you fly, and try and drink at least 8 ounces of water per hour you are on the plane.  Also, pack a travel sized moisturizer to keep your hands from drying out during your flight!

Step 2:  Snack wisely.  Save your calories for your vacation, not your travel time.  Airports are well known for fast-food and salty snacks.  Just because you're waiting three hours for your flight to the Dominican Republic to arrive doesn't give you a free pass to pig out on chips and soda.  NEWSFLASH: Calories also exist in airports!  To prevent said snack food binges, pack easily portable foods along with you - bananas, apples, granola bars,raw nuts, and low fat string cheese, to name a few.

Step 3:  Do some research.  Plan ahead.  Does your hotel have a fitness center?  Probably!  Pack a set of sneakers and workout clothes.  Try to exercise at least half of what you do during the week.  What does this mean?  If you exercise 4 days a week at home, try exercising at least 2 days a week while on vacation.  If your hotel doesn't offer a fitness center, speak to a personal trainer about setting up an at-home workout routine!

Step 4:  Stay active.  So, you're planning to exercise 2 days out of your 7 days on vacation.  What else can you do to enjoy your vacation and have fun?  While vacations are almost always about strawberry daqueris, sun, and sand, try planning some healthy activities that you and your loved ones can do in between the beach and cocktail hour.  Scuba lessons, long walks on the beach, horseback riding, kayaking - the opportunities are endless!

Step 5: Be kind to yourself.  It's important to stay active while you're on vacation, but don't forget to indulge a little, relax, rest, and pamper yourself.  You work hard all year long, so why not give yourself a break and return home feeling energized, clear, and strong?

November Exercise of the Month

TRX Rollout