You Gotta Eat, A Lot

Oh man, I am drinking my post-workout shake and this thing is crazy thick. Number one, I'm not hungry, in fact, I feel kinda puky right now...the trash can is within reach just in case. Number two, I'm not sold on the idea of raw oats in a shake, check in with me later. Here's the point of today's post -- If you want to get bigger (put muscle on) you need to eat like you mean it. But the problem with a person like me getting bigger is that I am naturally small. Another problem is that I've been socially programmed to avoid gaining weight at all costs (even if it means starving myself) and without paying close attention it is easy to start cutting out calories thus defeating my goal to get bigger. Don't get me wrong I'm not trying to look like the hulk, I just want to put back the muscle I lost in the last couple of months and a little extra. Without extra muscle I won't be able to reach my lifting goals. If you are a "hardgainer" a good book to check out is Scrawny TO Brawny by Michael Mejia & Dr. John Berardi. The only downer is that the book is geared for men but the info is good and with a few tweaks it works for women too. Wish me luck and don't be surprised if every time you see me I've got food in my mouth! XO, AKH

Throw the baby out with bathwater and LSD?

Here we are, it's Friday again and I'm talking about babies doing LSD in the bath? NO. What I am talking about is how quick we are to throw out perfectly good tried and true programs for new shiny ones. Take Long Slow Distance *LSD from here on* vs High Intensity Interval Training *HIIT from here on* for instance. It seems like youngsters nowadays (yep, I'm 90 years old) have completely trashed endurance training for short fast and intense training. Don't get me wrong, I'm a huge fan of HIIT, I utilize it with all my clients, it holds major value without a doubt but so does LSD. What I've experienced personally, and with clients, is that the true golden fitness ticket is a mixture of both LSD and HIIT. For example, when I drop my once a week LSD run I notice body comp & performance changes that are not in the positive. I've noticed this in my clients as well. Moral of the story, well, there's a couple so I'll list them: 1. HIIT is good. 2. LSD or Endurance training is good. 3. Mixing LSD and HIIT is GREEEEEAT! 4. If your training starts to feel easy it's time for a change *that wasn't really part of this story but it's true so listen to me because I said so* GET OUT THERE AND KEEP MOVING!

Today I sucked...IT UP!

Today I was feeling tired and kinda sorry for myself. I'm not sure why really, some days are just that way, right? I know I'm not the only healthy happy human on the planet who occasionally feels sorry for herself (nope, not about to start my period but thanks for asking). I took my little nugget Stella the dog for a walk and honestly didn't know if I was going to make the mile or so to get back to my studio, that's how tired I felt. So I was sitting at my desk thinking about the workout I had scheduled for myself and looking for any reason to skip it when on clicked my autopilot and I went to work. Just get the run done just get the run done just get the run done was my mantra interspersed with this sucks this sucks this sucks. After completing my run I jumped into my workout *literally with box jumps* and everything just slid away, no more tired, no more feeling sorry for myself, no more sad face. I felt energized and full of verve. I am ready for the rest of my day. So kids what is the lesson here? Here's the deal, if when I started my run I felt even more tired I would have stopped and done something relaxing like scream at myself in the mirror saying things like you loser, you suck, what a quitter! I AM KIDDING. I would have stopped my workout and spent time napping or stretching. But that's not what happend, I knew the moment I started my run that my body would benefit from a workout so I kept going. The studies have been done with regard to depression and exercise, in fact, in the UK the first line of defense against depression is not prozac, it's exercise. Try this next time, if you need a little push txt me and I will get into Sarge mode and kick your butt, as best as I can via txt message probably utilizing ALL CAPS, to help you get going. KEEP MOVING, PEOPLE.

Whatever Gets Your WOD On

I've been seeing lots of shit talking out there in the Fitness world lately regarding CrossFit (from those who are for and those who are against CrossFit) and I wanted to throw my two-cents into the ring based on my personal experience with CrossFit. What I have to say comes from my experience alone, I am not bringing in strength and conditioning jargon or sciencie facts, etc (wtf, science?). I've run numerous half marathons, run a full marathon, raced bikes for two seasons, was a member of a rough-n-tumble unicycle gang (no joke), spent some serious time rock climbing, skiing, surfing, skateboarding, sat on a spinbike for 24 hours to raise money for the women's shelter in Berkeley, I've been lifting for ten years minimum...long story short, I'm no stranger to pain and hard work. This is probably why I was drawn to CrossFit in the first place. And here's how it went... I worked with a private CrossFit coach for 6 weeks to get a feel for it, unfortunately, I was injured pretty quickly. Not blaming anyone but it's a fact, I got hurt and it didn't take long. So I took some time to rebuild myself and about 6 months later I went in again, but this time I went for the Whole-Enchilada-CrossFit experience. I went to CrossFit Oakland and dove in headfirst. I will say this, the difference between my first experience with CrossFit and my experience at CrossFit Oakland were miles apart. Mike Minium, the owner of CrossFit Oakland, knows his shit. *Note to those interested in CF, pick and affiliate with credentials beyond just CF. The down side to CF blowing up is that you can get Level 1 Certified in a weekend and open a gym and that should be a red flag* Here's the bad part (for me) I ended up getting injured again, this time though it was all on me and it had nothing to do with the fact that I was in a CrossFit box *gym*. I knew when I stepped up to the bar for a 5RM Deadlift that the weight was too heavy for me on that specific day, but I went for it anyway (stoopid). I know why it happened, I know how I could have avoided it, but that's the thing - I should know, I am in the business. What about the general population stepping to CrossFit? Yes there's a chance they will get injured but anyone in the business knows there's a chance of injury with any fitness program, the variables are not always under our control; meaning, we have no idea how an individual body is going to react to specific demands placed on it *an estimated 80,000 to 100,000 ACL injuries occur annually in the general population 70% of which are non-contact (office employee gets up to make a copy and POP there goes the ACL)* Takeaway Message: If you want to try CrossFit fekkin' try it! You may love it, you may hate it but at least you will be the one to decide, not some talking head fitness "expert". Nothing bugs me more than people who make decisions for the entire human race. I hate hearing CrossFit people taking shit about another style of training because it's not as "badass" as CrossFit and I equally hate hearing from strength and conditioning coaches that CrossFit is a sign of the end of times *we are all dying you can't blame CrossFit for everything, sorry* I don't care what gets you moving just try something! And if you like it and you feel stronger and better in your body then stick with it. It's not all that complicated. Take it from me, I'm an "expert" wink wink. P.S. BTW, I'm not done with CrossFit but I finess it to work for me. In fact, I am Level 1 Certified and most of my clients are exposed to CrossFit on one level or another but it's not the endall by any stretch, just another tool in my ever expanding chest of treasures. Till next time...KEEP MOVING.

Corrective Exercise Strategy for Shoulder Impairments

Because the shoulder is one of the most unstable or mobile joints in the human body it relies upon precise muscle activity for support. Any injury throughout the human body can alter the support mechanisms of the shoulder and lead to dysfunction and, eventually, injury.
Some common local injuries associated with shoulder impairment include biceps tendonitis, supraspinatus tendonitis, impingement syndrome, and anterior and posterior shoulder pain. Injuries above the shoulder include cervical injuries and headaches. Injuries below the shoulder at the Lumbo-Pelvic-Hip-Complex include low back pain, sacroiliac joint dysfunction, and hamstring, quadriceps, and groin strains. Injuries at the knee include patellar tendonitis (jumper's knee), IT-band tendonitis (runner's knee), and medial, lateral and anterior knee pain. Injuries at the foot include plantar fasciitis, Achilles tendonitis, and posterior tibialis tendonitis (shin splints).
Corrective exercise strategies should focus on overactive and underactive muscles previously identified through specific movement screens such as the impingement or shoulder crossover test and the overhead squat assessment, just to name a few.
When it comes to shoulder impingement typically you'll find the overactive muscles include Teres Major, Latissimus Dorsi, Posterior Capsule, Pectoralis Major/Minor, Anterior Deltoid, Levator Scapulae and Scalenes. Conversely, the underactive muscles would include the Rhomboids, Middle/Lower Trapezius, Rotator Cuff and Serratus Anterior.
When using the Corrective Exercise Continum to correct shoulder impingement it should look something like this:
You will want to start with inhibiting the overactive muscles using Self-Myofascial Release techniques. Typically one would use a foam roller, a tennis ball, a lacrosse ball, a golf ball, or a frozen bottle of water. Look for tender spots and hold for 30-90 seconds.
Next you want to lengthen the overactive muscles using Static Stretching and Neuromuscular Stretching with a 30 second hold or a 7–10 second isometric contraction followed by a 30 second hold.
After inhibiting and lengthening the overactive muscles you will want to activate and integrate the underactive muscles with some positional isometrics and or isolated strengthening. Start with 4 reps of increasing intensity: 25, 50, 75, 100% or 10–15 reps with 2 second isometric hold and 4 second eccentric deceleration.
Start by using a foam roller on the Lats and Thoracic Spine - Stretch the Lats, Pecs and Rotator Cuff - Activate the underactive muscles using a Stability Ball Combo and Cable External Rotation - Integrate with a dynamic movement such as the Cable Squat to Row.

Keep It Real

Hello Fit Nuts!

I walked into a local gym last weekend and was really shocked at the carnage that met my eyes. One guy was squatting like he was just asking for a knee replacement, a woman was perched atop a Bosu while doing something that resembled a drunk backwards ABC test (and failing miserably), and, last but not least, another guy was putting the "dead" in Deadlift as far as his back was concerned. It was messy.
This made me think of all the summer "Get The Perfect Body in Six Days!" articles hitting the news stands this time of year. I am a firm believer in the old faithfuls:
1. Squat
2. Deadlift
3. Push
4. Pull
5. Lunge
Having listed these there are some things to note: If you haven't had a professional, who is qualified, watch you perform all of these exercises you should not attempt them on your own. This doesn't mean I think everyone needs a trainer to watch them during every workout but what it does mean is you should get the green light from an expert before it's too late and you've done some damage. I myself was in a gym about 8 years ago deadlifting and really felt like I had it right, luckily one of the trainers came up to me and pointed out that my back was not nearly flat enough to be pulling the kind of weight I was pulling. Because I had never had anyone look at my deadlift I had a picture in my mind of what it looked like and that picture didn't match up with reality. The thin line between theory and reality can mean worlds of difference when it comes to your safety.

Needless to say, anyone who's attempted rock-hard-abs in six days, six months, or six years knows how misleading these articles are. It takes so much more than the "perfect" exercise program (of which there are none). One thing I will say, your workouts don't have to resemble the latest Circ de Soleil in order to be effective, strength building and ass-kicking. All you need to do in order to take your fitness to the next level is master the basics listed above, get consistent, push beyond your limits and over time you will see and feel results, I promise.

Lets Get to the Core

Hello Fit Nuts!

So today I want to talk a little bit about the blessed CORE. Most people don't even know wheat they're talking about when they say, "I know I need to work on my core." So I'm going to give you some very valuable info that should help you understand what the core is and why it's so important to have a strong one.
The core protects the spinal cord and internal organs as well as supports circulation, it is also the foundation for all movement.
Did you know that your core consists of an "Inner unit" and an "Outer Unit"? Yes it does. Some people call the inner unit the "Stabilization System" and the outer unit "Movement System" because one serves to stabilize your spine while the other serves to move your body.
The Stabilization System of your Core consists of the following muscles:
1. Transverse Abdominis or TVA
2. Diaphragm
3. Multifidus
4. Pelvic Floor
The Movement System of your Core consists of the following muscles:
1. Latissimus Dorsi
2. Rectus Abdominis
3. External Oblique
4. Erector Spinae
5. Iliopsoas Complex
6. Hamstring Complex
7. Hip Adductor Complex
8. Hip Abductor Complex
Most people are so concerned with getting a blessed six-pack that they fail to train the Stabilizing System of the Core which can lead to Visceroptosis. WHAT is that? Visceroptosis: When the organs or viscera drop or fall down from their optimal position causing the dreaded pooch. If your TVA isn't strong enough to hold your organs in you will never, no matter how many crunches you do or how many miles you run, have a flat stomach let alone a six-pack.
Aside from the purely vain reasons you should train the Stabilization System of your Core there are many functional reasons you should train this system. A weak Core, from a stabilization standpoint, can lead to circulatory issues specifically with the lymphatic fluid throughout the body causing stagnation and higher chances of fungal and parasite infections and constipation - The end result being diminished energy levels and disease.
Here are a few of my favorite exercises specifically for training the Stabilization System of the Core:
1. 4-Point Tummy Vacuum
2. Prone Floor Cobra
3. Plank
4. Side Plank