AKH.Fit.Nut

Corrective Exercise Strategy for Shoulder Impairments

2011-12-01T13:00:00.000-08:00

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

2011-07-11T17:23:00.000-07:00

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

2011-06-30T11:15:00.000-07:00

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

Lets Talk Some Liver

2011-06-20T16:56:00.000-07:00

Hello Fit Nuts,

Yes it has been a while since my last post but that's just because I like to save up for the really good stuff! Your Liver is a perfect topic. Why you might ask? Because the Liver is an incredibly important organ and most of ours (mine included) are beat up from chemical toxins, environmental toxins, food toxins and stress in general.

What does the Liver do? Well just to name a few things:
*Metabolizes Protein, fat and carbohydrate to provide energy and nutrients
*Stores vitamins, minerals and glucose
*Filters the blood by helping remove harmful chemicals and bacteria
*Makes bile -- bile breaks down the fats you eat
*Helps uptake and storage of fat-soluble vitamins: A, E, D and K
*Stores extra blood that can be used in times of extra need or stress
*Makes serium proteins which maintain fluid balance of the blood and act as carriers
*Helps maintain electrolyte and water balance of the body's fluids
*Makes immune substances such as gamma gobulin
*Breaks down and eliminates excess hormones such as estrogen

Um, yeah folks, that's a lot of really important stuff. Here's what can go wrong if the Liver isn't functioning efficiently:

*Digestive problems (burping a lot, bloating, gas, stomach pain)
*Food allergies and sensitivities (can you say gluten and dairy)
*Chemical sensitivities (reactions to cleaning agents, soaps, cosmetics, etc.)
*Rashes and skin problems
*Eye problems (blurred vision, eye pain, eye flutters, twitches)
*Difficult sleeping
*Irritability, frequent anger, depression
*Tendon or muscle problems (frequent sprains/strains, muscle injuries, delayed healing)
*Swelling of the breasts (yes this is a bad thing)
*Menstrual problems (too much/too little blood flow, clotting, cramps)
*Testicular problems (ahem, not sure exactly but this doesn't sound good)
*Headaches (especially pain at the vertex of the head and throbbing)

So now that you know what the Liver actually does and what can happen if it's not functioning properly, here's what I suggest doing:

*Clean up your diet -- Cut out all fried foods, hydrogenated oils, processed foods, fast foods, etc. Eat whole clean real food not from packages
*Clean up your boozing ways -- Alcohol is incredibly toxic to the Liver (so is marijuana, cocain, painkillers, etc.)
*Start a realistic exercise program you can stick with AND BE CONSISTENT
*Find a good Liver/Gallbladder Flush -- I like the Mini-Liver/Gallbladder Flush from Premier Research Labs (google em) I myself will be starting a round of this flush next weekend because I believe in tuning up my organs just as I do with Madge my Mini -- If you take your car in for an oil change every 3k why not your liver too?

12.23.10 Workout

2010-12-23T14:39:00.000-08:00

Hey Fit Nuts!
Here's what my workout looked like today - Each superset is done without rest between then 60sec rest and go again. This entire workout took me less than 2 hours. The easy paced run at the end helps to flush lactic acid out of the muscles aiding in recovery. I also fueled this workout with adrenal support and Amino HGH supplements as well as a recovery drink with 20g whey protein and about 4oz juice and water. You will notice that I threw in some heavier back squats & deadlifts - I like to do the initial sets lighter and faster and slower and more deliberate with the heavier sets - I find this really works to utilize all energy systems and tears down muscle like nothing else (this is good).

5min Treadmill Warmup + Active/Dynamic Stretching

1. Back Squats: 95lb x 10, 8, 6
2. DB S-Leg RDL: 30lb x 10*, 8*, 6*

1. Back Squats: 115lb x5, 125lb x5, 134lb x4

1. Deadlift: 125lb x 10, 8, 6
2. Pendulum Lunge: BW x 10*, 8*, 6*

1. Deadlift: 155 x 5, 5, 5

1. Ground to Overhead: 65lb x10 (just for fun)
2. Full Squats: 65lb x10 (just for fun)

1. Bulgarian Split Squats: 20lb x 10*, 8*, 6*
2. S-Leg Sit Squats: BW x 10*, 8*, 6*

1. 3 Mile Easy Pace Run

What Do They Eat

2010-12-21T13:55:00.000-08:00

Have you ever wondered what a typical day in the life of a female body builder looks like? Lets start with their nutrition:

4am: Protein Shake
7:30am 5-7 egg whites, 1/2 cup oats, 1/2 grapefruit
9:30am: 1 cup brown rice, 7oz. chicken breast, 1/2 cup spinach
1pm: 1/2 cup brown rice, 7oz. tilapia, 1/2 cup spinach
3pm: 7oz. tilapia, mixed green salad 1/3 cup almonds, 1tsp olive oil
5:30: 7oz. bison, 3oz. sweet potato, 1/2 cup broccoli
7:30: 7oz. chicken, mixed green salad, 1/2 cup broccoli
Totals: 2,711 calories, 330g protein, 180g carbs, 73g fat

As you can see from above it take dedication to live the life of a body builder. And this is just half the story, these women are working out cardio 5x per week - weights 5-6x per week - It's no joke. With that said, if you want to look like a body builder more power to you but be ready to dedicate your entire life to it. If you want to look like a body builder but you don't want to work that hard it's time to get realistic because you will never look like that if you aren't willing to do what it takes. Those women up on stage spend each and every minute of every day training and planning and sweating to get there and most of them manage to squeeze in a full-time job and maybe a kid or two on top of it all. So the next time you think, "I don't have time to workout" think again.

Even Oprah Can't Do It...Or Can She?

2010-11-23T13:42:00.000-08:00

Oprah has more money than God (she might actually be God but that is sill undecided), she has trainers, assistants, cooks, maids, drivers, pilots, assistant assistants, personal shoppers, personal stylists, personal massage therapist, nutritionists to tell the cooks what to cook, a personal tooth brusher (not confirmed) the list could go on forever. My point is this, most of us have watched Oprah struggle with her weight year in year out, yet most of us think that if only we had someone telling us exactly what to do and all the money in the world we would lose the weight for sure, right? Obviously wrong. Oprah is well taken care of, she is incredibly smart yet she can't get the weight off and keep it off, why? I don't know for sure but I will tell you what I encounter nine times out of ten with clients. Emotions are a bit** and most humans would rather not deal with them so we eat too much or don't eat at all. You can stuff the hell out of any old feeling or try starving it to death but the fact remains, until you deal with what's eating you food will always win, food will continue to kick your a** and have all the power. In a crisis or a moment when you feel angry, sad or out of control try checking into your body, stay present with your feelings, face them head on and instead of reaching for food to take the edge off cry, scream, grunt, howl, laugh if you need to don't worry about who's around or if you look crazy (I'm sure you will and it's OK). Food is a pleasurable necessity, nonetheless, its main function is to fuel our bodies. So suck it up, stop making excuses and deal with your sh*t because nobody is going to do it for you and life is way too short to spend it unhappy, unhealthy and unfulfilled. Sounds harsh I know but sometimes tough love is the only way to get your point across - I learned this one from my Mom (thanks mom!).

Your Perfect

2010-09-28T16:26:00.000-07:00

It is very tempting as a fitness professional to give answers and guarantees to clients when they want them. For instance, "When will I see results?" is a common question. The honest answer is "I don't know" because, in fact, I don't know.
Typically I get clients for 2-3 hours per week and as much as I would like to believe that I have a handle on what they do with the 166 or so hours that I'm not with them, most of the time, I have no idea.
When we are discussing results there are many variables to consider that go beyond the latest diet gimmick or trendy workout program. Sometimes there are things going on at a cellular level that none of us (not even your GP) are aware of. Your hormones might be completely whacked out even though your Endocrinologist told you that everything looks fine. You might have a food allergy or sensitivity that is encouraging weight gain. You might be a closet eater too ashamed to admit it to anyone, most of all yourself. You might have a completely unrealistic idea of the results that you think you should have reached by now, and, two weeks into your new food and fitness program you decide it's not working and give up. How about you don't give up and accept that being healthy and fit is hard work but it's worth it. Recalibrate your thought process and instead of "looking" for results decide to "feel" your results. Lets get away from the unattainable photoshopped version of health and fitness and move toward reality. Let's say I look in a Fitness Mag and see some woman with amazing legs and I want them, and, it must be my lucky day because there's a workout in there telling me "exactly" how to get her legs! Fantastic Jackpot! Just a few things they don't tell you though, her legs are about a foot longer than yours and she has been playing soccer since she was in the womb and she's a fitness model so working out is her job pretty much oh and they've photoshopped out all the little blemishes and that one dimple and the scar from when she was five and got kicked in the shin and while they were at it they juiced up her quads just a little bit and took a little bit off her calves because her calves are a little too big for a woman and gave her a nice perfect tan...It's a slippery slope yet so many of us base the results we want to see on these very images and when we don't get them we hang up our gym shoes and reach for the ice cream until a month or so goes by and we read another article about some "regular soccer mom" and her perfect abs and butt and, thus, the cycle starts all over again. The media kind of perfect does not exist but Your Perfect does exist. We all have a natural body shape an optimum weight that probably isn't even close to the CDC's recommended weight chart (don't get me started on the CDC). What I say is ditch the scale, forget the BMI and think back to when you felt your absolute best, what did that look like? Close your eyes and feel yourself in your body. Check back into your body, get really honest with yourself and commit to eating healthier and moving more and I promise you will be on your way to Your Perfect.

Whey Protein

2010-08-24T11:08:00.000-07:00

Protein provides the building blocks for antibodies, hormones and neurotransmitters. Protein is also necessary for strong muscles and bones.
Whey protein isolate is the purest form of whey protein available. As well as being stimulating to the immune system, whey protein is one of the best methods for obtaining the building blocks of glutathione, one of the most valuable antioxidants in the body - It destroys free-radicals and aids in the detoxification of carcinogens. Another good thing to note is that high quality whey protein isolate is typically tolerated by all who have milk sensitivities, I would not say the same about whey protein concentrate. My favorite whey protein isolate is from a company called Nature's Life Green Whey. It has 21g protein 110kcal per scoop <1g sugar <1g fat and 12g carbohydrate plus a proprietary blend of super greens.
Below is my favorite shake - Enjoy!
In Blender:
8oz Unsweetened Almond Milk (Almond Breeze)
1 scoop Green Whey Protein
4 Ice Cubes
1/2 Banana
Handful of Raw Spinach
1/4 cup Raw Cashews

Clean Eating Tips

2010-08-10T15:49:00.000-07:00

meat and dairy should always be organic in order to avoid harmful chemicals and toxic hormones
transition as much as you can to organic fruits and vegetables
preparation is the key to eating well and making nutritious choices
farmers markets are great for in-season varied local foods
try and eat something every 3-4 hours
one meal a week eat whatever you want (keep portions in mind)
learn about portion sizes-this is key to weight loss/maintenance
if you don't drink green tea, try it (benefits are too many to list)
no soda including diet - sugar is toxic and aspartame is even worse
cut down/out processed foods - if there are more than 5 ingredients and most of them you can't pronounce put it back on the shelf and walk away
read labels - just because it says "natural" doesn't mean it's good for you
watch out for the "low-fat" lure - Often times low-fat items are high in sugar (avoid these)
if you are eating out share an entree, skip the bread basket and ask for all sauces on the side or not at all
avoid cream based sauces/salad dressings
drink 2 liters of pure clean water per day (no tap water) Your body is 66% water!!

Here's a clean eating outline:

Breakfast: 1 egg with 2 egg whites plus a cup of oatmeal (buckwheat, millet, barley) with one piece of turkey bacon (if desired) OR 1 cup low-fat yogurt with organic berries and 1/2 cup whole grain cereal OR 1 egg, 2 slices of turkey bacon on 1 slice 100% whole grain sprouted toast.

Snack: 1 apple and 25 raw almonds or 1 tablespoon raw almond butter

Lunch: 5 oz. meat (chicken, turkey, tuna/fish) with 1/3 avocado, romaine lettuce or big salad with olive oil and lemon or vinegar with 1/2 sweet potato or 1/2 cup quinoa, brown rice, beans, lentils, etc.

Snack: carrots and/or celery sticks with 2 tablespoons hummus

Dinner: 5oz. Protein source (lean meat, beans, lentils, quinoa) with lots of non-starch veggies and a salad

Suck it, Soy!

2010-05-22T10:24:00.000-07:00

Hi there Fit Nuts!

So some of you may know that I have a hate relationship with Soy and have for a long time. Well, recently I decided to give Soy a chance. I thought maybe I was just being too hard on little old Soy and started eating some bars with 20g of soy protein after workouts. You will be amazed at what happened. It's a little bit personal and you menfolk may not like the subject but get over it and listen up because this will come around to you, just wait.

As some of you may or may not know, soy contains a natural chemical that mimics Estrogen. Some studies in animals show that this chemical can alter sexual development - 2 glasses of soy milk/day over the course of one month contain enough of the chemical to change the timing of a woman’s menstrual cycle. And this is exactly what happened to me. I am, and always have been, very regular when it comes to my cycle, until this week. After eating 20g of soy protein a day for less than two weeks my cycle started a week and a half early, not only did it come early it came packing a punch like I've never experienced. Some of you may hate me when I say this but my periods are a piece of cake, not much PMS, no cramps, etc. Not this time, let me tell you. This is a whole different situation. The other day I finished a tough workout, ate a bar with soy (poison) and within an hour I had a headache like never before and my period shortly thereafter and it has been 3 days of hell.

The ONLY thing that has changed in my routine is that I introduced Soy into my diet. There is absolutely no other reason for the drastic change in my cycle.

Now for the man section regarding Soy. Guys, the last thing you want is a chemical that mimics Estrogen in your body. You know what happens? You get man-boobs. That's right. Man-boobs. And your Testosterone levels will plummet. So not only will you have boobs but you will start feeling less manly emotionally as well. You will also have less pep in your step in the mojo area if you know what I mean. Seriously not worth it. The last thing we need are a bunch of sappy men with boobs roaming about. So do us all a favor and switch to Whey protein and Almond Breeze Almond Milk (unsweetened) it's much better for you. If you are all vegan go for some Nutribiotic Rice protein.

I'm not one to get all "Sciency" about things but the Science is out there so get your Google on and see for yourself. What you eat has in impact on how you feel so before you shove, chew, swallow, do your research. Food is Fuel and if it's not fueling your machine to perform at optimum why bother, right?

What am I up to?

2010-04-15T12:56:00.000-07:00

Hey Fit Nuts!

I'm always curious to know what other trainers are doing in their workouts so I thought I would share what I'm doing right now. Hope you like it!
Right now I'm in a Total Body phase of training, meaning, every workout targets total body, makes sense right? TB workouts are great for fat loss, maintenance and a plane old kick a** workout. I love them!
Workout A is Squats, Push-ups, TRX Low Row, TRX W Fly, Step-ups, BB Curls, 20min HIIT (High Intensity Interval Training) (These are 10-30sec sprints)
Workout B is Romanian Deadlifts, Chin-ups, Chest Press, Shoulder Press, TRX Suspended Lunge, Skull Crushers, 20min Anaerobic Intervals (These are 1-2min intervals)
Workout C is TRX Side Lunge, Hanging Leg Raises, Cobra, TRX Lunge Balance, Reverse Crunch, Oblique Crunch, Bridges, Standing Cable Stability Chop, Jackknife, SB Squat, YTWL, 40-60min Steady Paced Run (outside).
Sets: 2-4 Reps: 15-8 Rest: 30sec-60sec
If you look closely at Workout A & B they are similar in that they contain more strength-like exercises. Now take a look at workout C, it's more Core & Stabilization. Sometimes depending on how my body feels I will do A, B and then C. However, if, like yesterday, I'm not fully recovered from my last workout I will throw workout C in between A&B. Mixing it up like this not only allows your body to recover properly it also keeps your body guessing. Remember, the body's number one goal is to use the least amount of energy for any given thing. What does that mean? Adaptation. Your body will adapt to anything you do in the gym (and out for that matter). So mixing it up keeps things fresh and new, inefficiency is a great thing when it comes to your workouts. Don't let your body get comfy doing the same old thing. In between workouts if I'm feeling energetic I will throw in an extra steady paced run outside. This gives me 3-5 days per week of great workouts.
Now get out there and have some FUN!
Check out some of my Videos on Facebook at: Amanda Kate Hill Fitness & Nutrition

What am I eating?

2010-04-14T10:15:00.000-07:00

With all of the information out there regarding nutrition, what, when and how to eat has become incredibly confusing. You have claims that counter each other perfectly like don't eat carbs, eat carbs but not before bedtime, eat more protein, eat less protein, only eat non-animal based protein, eat all the animals you desire without restraint but don't eat too many vegetables because of their starch count, eat fat, don't eat fat, only eat fat while dancing around a fire chanting lines from Mean Girls, etc. Seriously, I am a board-certified nutritional consultant, I live nutrition, study it daily, and, I am confused sometimes. So where does that leave you the average confused-food-eating citizen? Well here's what I have learned from personal experience. We were not all created the same. What works for me may not work for you but there are some basics to focus on and use as markers. For starters a calorie is not a calorie, meaning, if you ingest 600 calories from sugar, preservatives, chemicals, etc. versus 600 calories from whole foods no sugar beyond what's naturally there, no chemicals, no preservatives with all it's enzymes and nutrients intact the outcome for your body will be outstandingly different. So make smart choices, know exactly what you are eating. Easier said than done especially in our age of brilliant food marketing. Packaged food is a multi-billion dollar industry and don't think for a second that they haven't caught on to the fact that people are starting to realize that WHAT they eat is very important, but, unfortunately, most people trust food makers and rely on catchwords on the packaging like "Natural", "Fat Free", "Organic", etc. when pick out food to purchase. I was in the store the other day and saw Yoplait yogurt in almost every cart and wanted to scream. Why? For starters have you ever looked at their ingredients? Well here you go: Cultured Pasteurized Grade A Low Fat Milk, Sugar, Strawberries, Modified Corn Starch, High Fructose Corn Syrup, Nonfat Milk, Kosher Gelatin, Citric Acid, Tricalcium Phosphate, Natural Flavor, Pectin, Colored with Carmine, Vitamin A Acetate, Vitamin D3. Do you know what carmine is, neither did I. Carmine is made from the desiccated bodies of female Dactlyopius coccus Costa, a bug that feeds on red berries in Peru. Yum. Taking a look at the ingredients list it's fair to say that the calories in Yoplait yogurt are approximately 63% sugar. Are you serious!? Yes. But if you read the enticing packaging without reading the ingredients it's on you, not Yoplait. One rule of thumb that is really easy: If there are more than 5 ingredients most of which you have no idea what they are, if sugar (esp. HFCS) is the first or second ingredient, put it back on the shelf and walk away.

Things to Share

2010-04-05T11:46:00.000-07:00

I noticed a few things that I thought I would share and talk about here. I was running a few weeks ago, nothing new since I've been running for YEARS. What I noticed was interesting. When my left foot hit the ground the noise it made was very different from the right. So I started to pay attention to my stride. On the right my heel always lands first nice and smooth - On my left my toes hit first. To most people this may not sound like much but if you know anything about movement mechanics it's a pretty big deal. Long story short, I've spent the last couple weeks working on my stride. It has taken tons of focus but it's paying off in so many ways. My stride is more efficient, may pace is faster and my heart rate is lower.
On the topic of holding on while running/walking on a treadmill. I was in the gym a few days ago because sometimes I like to get out of my studio and see what's going on out there. I was next to a man on the treadmill who was holding on for dear life at a pace he could never keep up without holding on. I kept thinking "oh man I want to talk to this guy so bad!" but I'm usually very respectful of people's space and never want to butt in and assert my expert opinion (especially with guys, they don't like it much when some lady tells them what to do if they haven't asked). Why did I want to talk to him you might be wondering? Well for starters if you can't keep up a pace without holding on you have no business being at that pace. We are seeing RSI's (repetitive stress injury) more and more due to the fact that holding on while walking/running on a treadmill does not allow the upper body its natural ROM (range of motion). Your upper body should never be in a "fixed" state while the lower body is in motion. Another reason is he could be burning WAY more calories if he took the pace down and let go. Some people claim anywhere from 35-65% more calories are burned with a "hands-free" workout. Who doesn't want to save themselves from injury while burning more calories? It's a no-brainer.

No Bones About It, Vitamin D is Good Stuff

2010-02-05T15:34:00.000-08:00

Lets talk about why Vitamin D is such a hot topic right now. With the ever-rising % of people in the US diagnosed with Osteoporosis, the new-found focus regarding Vitamin D is not surprising. And here’s why, Vitamin D helps the body maintain strong healthy bones by retaining Calcium.
Calcium promotes a healthy heart and nerves, contracts muscles, improves skin, bone and teeth, helps the body to maintain acid-alkaline balance, it also reduces menstrual cramps and tremors.
The two biggest robbers of Vitamin D are lack of sunlight and fried foods (sorry fish and chips, ur outta here!). The biggest robbers of Calcium are alcohol, excess fat, lack of exercise, more than 200mg caffeine per day, phosphorus (soda including diet has been linked to calcium depletion) and stress.
When you look at the robbers of both Vitamin D and Calcium next to the average American diet and sedentary lifestyle and top it off with loads of stress it begins to makes sense why reported diagnoses of osteoporosis increased 55% between 1995 and 2006.
If you are experiencing backache, muscle cramps, hair loss, insomnia, nervousness, high blood pressure, joint pain or stiffness you might be deficient in Vitamin D and or Calcium. If you think you might be deficient in Vitamin D try getting at least 15 minutes exposure to the sun even when the sun is not visible and eat a diet rich in organic eggs, salmon, herring, oysters, cottage cheese and mackerel. In supplemental form animal origin or yeast origin are best for Vitamin D. Other vitamins that protect and promote Vitamin D are Vitamins A, C and E. Some of the best food sources of Calcium are raw almonds, raw pumpkin seeds, cabbage, prunes, parsley and corn tortillas. In supplemental form a ratio of 3:2 Calcium to Magnesium works well. It has been noted that Calcium Amino Acid Chelate or Citrate are absorbed twice as well as Calcium Carbonate.

HIIT the Road, Cardio

2010-01-20T16:11:00.001-08:00

If the body uses very few calories per day to maintain 1 pound of fat and it uses many more calories per day to maintain 1 pound of muscle, why are women so afraid of muscle? Because somewhere in the not-so-distant past we were told that we would “bulk-up” if we lifted anything heavier than the pastel weights at the gym. In fact, we have been fed the same line of misinformation for decades, and since humans are not so keen on change, we keep doing the same old tired cardio routine with less and less to show for it. When I ask women if they workout, 9 times out of 10 I get the same answer, “I do cardio at least three times a week.” Cardio is a sacred word among women. Where would we be without cardio, right? Wrong, and I will tell you why in a minute. Another question I ask is, “if you have one hour to hit the gym and fat loss is your goal what would be the most effective way to spend that hour?” Hands fly up at this question and I hear everything from elliptical to treadmill to STAIRMASTER!!! With self-assured smiles every woman is convinced her answer is correct. “Okay” I say, “let me ask you another question. Who has more lean mass and less body fat, a marathon runner or a sprinter?” In excited unison, “MARATHON RUNNER!” At this I smile, I can’t help myself because I know that I am about to blow their minds and flip a switch that will, hopefully, point them in the right direction at the gym. “Close your eyes” I say, “and picture a marathon runner, now picture a sprinter.” Eyes pop open and I know I’ve got them right where I want them. Weight training is number one in my fat loss toolkit, number two is HIIT (high intensity interval training) and number three is AIT (aerobic interval training). If you have 1-3 hours per week to hit the gym I suggest sticking with some form of total-body resistance circuit training. If you have 3-6 hours per week I strongly suggest adding in HIIT & AIT into your program. In just 4 short weeks you will not be looking longingly at the cardio section when you enter the gym because you will be too distracted by the lean hotness strolling alongside you in the mirror.

Here’s the breakdown:

If you have three hours per week: use Total Body Resistance Circuits. This can be three one-hour training sessions or four 45-minute training sessions. Work the big muscles using compound movements and lifting heavy enough to disturb your muscles and wake them up. With circuits there is no rest in between exercises - You will go hard and rest at the end of the circuit for 1-2 minutes and go again.

If you have three to five hours: use TBRC plus High Intensity Interval Training (HIIT). You are looking to burn up more calories and continue to elevate EPOC. HIIT can be done anywhere, outside, the gym, a good set of stairs. The key is to go as hard as you can and recover, go again, recover, etc. Typically HIIT only needs to be 20-30 minutes or less. Intervals can be done in 10 second to 1-minute increments. Typically, recovery takes twice as long as your interval, thus, if you sprint all-out for one minute you should be able to fully recover in two minutes or less.

If you have five to six hours: add Aerobic Interval Training. Aerobic intervals burn more calories than steady state aerobic training. With aerobic intervals you will pick up the pace just above comfortable and hold on to it for 2-5 minutes, recover and go again. Aerobic intervals can last 30-40 minutes or less.

Here’s what it looks like if you have 3 hours:

M-W-F: 10 min warm up and core – TBRC: Legs, Chest, Back, Shoulders, Legs / 2-5 sets of 15-5 reps.

Here’s what it looks like if you have 5-6 hours:

M-T-W-F: 10 min warm up and core – TBRC: Legs, Chest, Back, Shoulders, Legs / 2-5 sets of 15-5 reps. When finished with your TBRC add in HIIT. On days not listed you can throw in some Aerobic Interval Training if you wish.

Food Intolerance/Sensitivity and Weight Gain

2009-12-29T12:58:00.000-08:00

Food intolerance or sensitivity can contribute to weight problems in many ways. Any time you ingest food that your body is either intolerant or sensitive to it causes irritation and inflammation. Your body's way of dealing with this is to retain water in order to dilute whatever you have ingested, and your fat cells bloat in order to act as a buffer between the toxins created from the offending food and your organs. Your body will then hold onto this fat in order to inhibit self-poisoning. It has been found that chemicals involved in food intolerance/sensitivity slow down your metabolism. Prostaglandin E2 which inhibits the body's ability to burn fat as fuel is released in order to increase mucus production, increased mucus production is supposed to help rid the body of the offending food/chemicals. Unfortunately, too much mucus in the body causes many problems and the more food we consume that we are intolerant/sensitive to the more prostaglandin E2 is released, the more mucus is created, the less inclined we are to burn fat as fuel, the slower our metabolism is, the more weight we gain and on and on. For instance, lets say you have an intolerance/sensitivity to dairy (wheat and dairy are most common) but you consume it every day in your coffee, on your sandwich, in your burrito because you just can't live without it! Well, every single day your entire system is taxed in order to protect you from yourself, because, instead of eating food that will make you stronger and more vital you are eating food that is causing inflammation and stress. How is it that we can do this to ourselves? Well, a study in the Lancet found that compounds in common food allergens act as morphine-like opoid drugs causing a temporary "high". Just like any other drug when the feeling wears off we crave more in order to get another fix and eventually we get addicted; The very food we crave is making us sick.
So how can you find out what foods you are addicted to? I went to a doctor who used Applied Kinesiology (http://www.balancechiropracticoakland.com/index.php/services-overview/applied-kinesiology) to test me and she was able to tell me within the first visit that I was intolerant of dairy, soy, wheat and corn. She suggested a cleansing diet completely avoiding dairy, soy, wheat and corn. Within two weeks I felt 100% better than I did when I first walked into her office.
You can also talk to your physician about blood tests that detect food allergies. Or you can simply use your intuition, if you feel like a certain food is making you feel ill try cutting it out for a week or two, if your symptoms improve you've probably identified a food you should not be eating.

Holiday inspiration

2009-11-19T17:08:00.000-08:00

With the holidays fast approaching some of you are scrambling around trying to figure out how and when you will get an extra workout in between work, kids, meetings, facials, waxing, tweezing (also known as "manskaping" for the mens) and all other forms of stress-making daily life demands. Some of you have already resigned yourselves to gluttony and the phrase "f**k it!" has already slipped past your lips more times than you have sipped coffee in the morning only this time it's accompanied by a sticky bun. Extremes are big in the business of fitness and health. Either you are off the wagon and slugging bourbon and munching bonbon's or you are in some state of restricting and have "gone" vegan or macrobiotic. Well people of the extremes I have one word for you, ready, here it comes: BALANCE. Ah my favorite word. Balance is the key to all things in life. OK. so an example really simple is this: if you are going to miss a workout just let it go and move on, however, if you know you're going to miss a workout try and reign it in on the food side a little bit and watch your portions, listen to your body and don't eat until you are ready to pop (always stop before that point). Try and look at the whole month rather than the day to day. At the end of the month count up your workouts and if your number is really low look at the month to come a find a way to increase those numbers and commit to it. Now for the tricky part, food. FOOD. I could seriously spend hours on this but I won't because quite frankly you would probably never read anything from me again. Short and sweet it all comes down to moderation. With a few exceptions you should eat everything, just keep your portions small and listen to your body (tricky I know) because it has an amazing ability to know when enough is enough before you have to undo the top button of your trousers. Specific foods have not made us fat - eating more than your body needs day in and day out is what will make you fat and keep you there until you start listening to your body again and eat accordingly. SO with that said, is pumpkin pie ok? YES! in the right amount. So gobble gobble my little Fit.Nuts and enjoy!!

Shhhh, can you hear that?

2009-01-30T14:36:00.000-08:00

Yesterday I threw my back out putting lotion on, yeah it happens. I know why it happened - I skipped a rest day and pushed through a tough workout when I knew that I needed rest.
The advice I give my clients I decided didn't pertain to me and I paid for it, well, only for a short while since my partner is a chiropractor I was fixed up in a matter of hours. Lucky me!
What is my point? Here it is: Tune out the voice in your head and tune into your body! The voice was telling me "push through, come on!" but my body was telling me "rest you stupid, damn you!"
Chances are your mind will speak louder than your body until something goes wrong and all you can hear is your body screaming as you are flat on your back covered in half-rubbed-in lotion unable to move. This is not fun and slightly humiliating. Trust me.
Here's the art part - sometimes it's hard to tell what is mind and what is body which is why you have to get really honest with yourself - looking back I can see exactly where that line was and at what point I should have stopped my workout and walked out the door. Sometimes you need to push-through and sometimes you need to rest and the only way to be clear is to, as stated above, get really honest - You will know when your mind is playing tricks on you as long as you are paying attention.

Push Through

2008-12-15T16:47:00.000-08:00

So I got on the treadmill today and my goal was a nice easy six mile run - I worked my legs yesterday and needed to flush them out a bit and what better way to do that than a easy run...easier said. At about 1.5 miles the excuses started flowing(this hurts/sucks, I'm tired, my legs need a break, I'm bored, I think I have to pee, I need to organize my underwear drawer...) and by mile two I had progressed to grand visions of myself relaxing in the sauna when I realized, wait just one minute here, I got on this treadmill with a goal in mind and nothing short of a limb falling off is going to deter me from reaching it! I kept on and before I knew it I hit my stride and was on easy street. At the end of my six miles I pat myself on the back and was reminded that we all struggle but the bottom line is you gotta get it done. No excuses. GET IT DONE. You will feel so much better about yourself and your body, though it may be cursing you at the time, will thank you.

Do The Work

2008-08-09T14:40:00.000-07:00

If you want to lose that extra weight. If you want those rocking abs. If you want to feel better. If you want to look better. If you want to be stronger. If you want to live longer - There is no pill - No fad diet - You will need to DO THE WORK. If you don't know what the work is. If you don't know where to start that's where myself and my fellow trainers come in. Find a trainer that you feel confident and comfortable with - There are so many of us out here ready to help you. The longer you wait the more time and energy you lose feeling uncomfortable in your body, with your appearance, feeling tired and run down, dealing with that nagging voice telling you what you already know. Set aside the laundry list of excuses (we all have them) and DO THE WORK!
Turn off the TV, get off the couch and take a walk. Start wherever you need to start, ten minutes is better than nothing if that's where you're at start there and stick with it - Walk 3x10 minutes per day, meaning: take a ten minute walk at breakfast, lunch and dinner. When that feels easy bump it up to 3x15 so you are walking forty-five minutes per day and so on. Many studies suggest that taking your recommended 30 minutes per day of Aerobic exercise and splicing it into shorter segments has the same, if not more, benefits especially for those of you who have been sedentary for a while. This is a good honest goal. Set it and stick with it. You won't regret it!

Where to Start

2008-04-21T16:37:00.000-07:00

Right Here - Right Now - This is where it Starts. You make the decision to feel better and let me help you with the rest of your journey to a fit, happy and healthier YOU!

We will complete a fitness assessment to figure out where you are, where you want to go, and how we are going to get you there. With many different options available we will make it work for you.

What is a Fitness Assessment?
Basically the FA helps me figure out where your strengths and weaknesses are within your entire body through the use of:

Physiologic Assessments
Body Composition Testing
Cardiorespiratory Assessments
Static and Dynamic Postural Assessments
Performance Assessments

Every person is different, has different goals, needs, likes and dislikes - if you don't like cardio lets figure out how to make it work for you - Bottom line is: exercise is not just something that might be good for you, rather, it has been proven over and over again to be a necessity for a healthier you.

So lets make it work and get you on the road to fitness, health and wellness!