Your Comfort Zone Could Kill You

It's been a while since I've had a chance to share with you some Tips, Tricks, and Info to keep you on Track and making progress. I had quite a few major changes going on on this end over the past couple of months, that literally demanded my attention.

But that aside, let's get to it shall we.  

This past week it has become painfully apparent to me that your Comfort Zone Can Kill You.  I know, you think I'm probably overstating the problem for shock effect, right?   

Wrong!

I presently have a client, a former triathlon competitor, that originally came to me with concerns about his increasing cholesterol, as well as nagging hip and knee pain. As you would expect it was the usual suspects, tight quads and hip flexors, rounded shoulders from way too many hours in front of the computer, weak glutes from little to no activity since he stopped competing, and of course a weak core.  He regularly attended sessions twice per week.  In addition to those sessions, he was given homework to do so that we could rid him of pain as quickly as possible.  

Then life happened.  His job began to require him to travel 2 weeks out of the month and POW, the progress we had made slipped backwards. 

As you might have guessed, the homework he had been doing went out the window, the amount of sitting he was doing had almost doubled, thanks to plane travel, and on top of it all he was not able to keep his regular sessions.  So in essence he had gone back to the comfort zone that had originally created the pain and increasing cholesterol. 

After reviewing what had transpired we agreed that taking care of himself couldn't be something he would find time for, taking care of himself would something he would have to make time for.

You see we all have crazy busy schedules.  I completely respect that.  But what I also know without a doubt, is that if you don't make time for wellness, you will be forced to make time for illness.  Whether it's in the form of physical pain and discomfort or other more serious issues of health.

 Our plan was simple.  I created a program for him that would take no longer than 15-30 minutes to complete.  We agreed that while it was important to make his scheduled appointments, equally important was that he follow through on his homework each and every day.  That he make time to take care of himself -- whether he was traveling or not.

And honestly, I believe that is the difference between getting to your goal or just taking 3 steps forward and 2 steps back.  You've got to make time each and every day to do something for your health. Because just keeping with your same old comfortable routine, could kill you. 

Need a quick and easy stretch program to make sure you keep on track?

Try this one on for size. (Stretches to Keep You Out Of Pain).

 7 Most Important Stretches if You Spend Your Day at a Desk

No more reasons, only results!

Popular or Good? One Could Get You Hurt, The Other Fit

With the New Year upon us, so many people are making an effort to get into better shape.  And that's a good thing for sure.

 For some that means just finally getting off the couch and doing something -- anything to get the body moving.  For others it means joining a gym, a group fitness class, a yoga studio, or some other structured group.

But beware, just joining a group doesn't always mean you will get fit, sometimes it can mean you'll open yourself up to getting hurt.

Check this out!

How Yoga Can Wreck Your Body

Now at first glance you might think I'm advocating that Yoga is bad!

WRONG!

If you read the article carefully you'll find in many cases you could replace the references and word "yoga" with group exercise, weightlifting, or any host of other fitness choices. 

Not all instruction is good instruction.  And just because an instructor is popular doesn't necessarily mean that they are good.

There is a difference!

So the the next time you go shopping for a way to get in shape be sure of 3 things:

1.)  Start off slow regardless of your chosen interest; at a level you're capable of doing! 

2.)  Don't confuse popular with good. Make sure the instructor caters the class to the abilities of the various students. Not the other way around. 

3.)  No matter what you choose, remember your body needs a bit of variety -- stretching, resistance exercise, some type of challenging cardio, and yes, some time to recuperate. 

And as the old saying goes, Those that don't make time for health will eventually have to make time for illness.

Choose wisely and Have Some Fun!

23 1/2 hours? Better Get Moving On This!

It's scary even for me to read.  Especially when I think about the busy schedules everyone has, but the following two links are by far 2 of the most important things you need to consider this year!

Yes, I realize that sounds rather sensationalized, but believe me when I tell you the information shared in the following two links will indeed get you thinking about your life differently.

The first one I just received -- literally.  And it impacted so much that I raced home to send this blog post out to you right away!

23 1/2 Hours by Dr. Mike Evans 

or just watch the video below.

The next link is to a post I wrote a little while back that shares some pretty startling research on how sitting for over 3 hours at a time can actually decrease you life span.  Yes, I do realize it's hard to believe, but it is actually backed with some interesting research.  Either way you look at it, it should move you into action.  

Sitting For Long Periods Can Kill You

No matter how you look at, both of these pieces really serve as great reminders that no matter how wonderful technology is, you still have to make time to take care of your body.  And that means, whether it's getting out of pain, getting back to enjoying your favorite activity, or wanting to lose a few of those unwanted pounds, you have to get up, get out and move that body!

Have a day that makes you glad to be alive!

Here's A Challenge For Your Chest Training

WOW! The group training class DYNAMIC X "The Anti-Boot Camp Class" is really taking off.  I want to say Thank You to all of you for coming out and supporting the launch of what I am sure will be the next wave of group training.

That being said, let's get right down to it.  It's Friday so it's time for a new exercise to add to your own private exercise locker.  I want to tell you that this video is from a project I am working on.  As you've probably guessed it's footage from my On-Line Training Video series.  It's a great way for those of you who don't live in the immediate Los Angeles area to get some serious private instruction on how to train properly and get results without injuries.

While there is lots of video to be cut and edited, stay tuned, we're working as fast as we can.

Today I want to share with you a well known exercise with a little twist -- Flat Chest Press with Dumbbells, Alternating.  Now at first glance the movement really doesn't look like much.  That is until you try it for yourself. 

It's a great exercise to add variety to your chest routine, strengthen your rotator cuff and believe it or not, provide a little challenge to your core as well.

I will caution you though.  Be careful with this one.  Start with a weight that is typically very easy for you.  The amount of stability needed in the core, chest and shoulders is no joke.

Mid Week Motivation: Don't Get It Perfect, Get It Started!

Your success is based on 2 things:

1.) A Plan

2.) Commitment to that plan

No matter how you slice it, it boils down to those 2 things. 

I know time and time again you've heard me share, encourage, scold, and even preach the importance of those 2 simple items.

Why?

• Because I continue to run into 2 types of people it seems.

• One is the group that feels they need more information to get the process started. 

The other is the group that tends to often feel overwhelmed because of the long lists they continue to make for themselves on their daily tasks lists.

Let's start with the people I know who fall into the first group.  These friends and clients of mine always seem to have questions about some new product or training philosophy they just read about.  They want to know does it work, how does it work and will it work faster than . .

Be clear, I do understand why we all do this at times.  We live in the information age.  A time when our typical Sunday paper contains more information than the average person in the middle ages would consume in an entire lifetime.  So it actually makes sense that we all want to be informed before we go out and just do it! 

But sometimes there is such a thing as paralysis through analysis. I believe most of you out there reading this already have enough information to get started transforming your body today.  You know the importance of a good warm-up, the importance of using rollers and tubes for self massage to alleviate pain and tight muscles, as well as how resistance circuit training and cardio intervals can speed up your body transformation process.  All that's really needed is for you to make a realistic plan and commit to it.  I suspect you don't need more info before you get started, you just need to get started.

Then there's the second group, the group of long list makers.  No matter when you run into them they don't have much time to talk because they are rushing off to do such and such, the next item on their long list of "to-dos". For some reason these people seem to feel that the only way they can reach their goal is to over schedule themselves.

You know what I've learned?

All it does is make you feel frustrated and overwhelmed.  The true secret to accomplishing your goals, making serious changes, is creating a reasonable plan. Trying to make it happen faster by adding more things to your list is just a recipe for disaster and frustration.  Don't beat yourself up.

• First get clear on what your priorities are, what you want to accomplish in the next 30, 60, or 90 days. I urge you to be fair and realistic about what it is that you want to change.

• Second, make a plan -- with a timeline (timelines work wonders for making you accountable).  Chances are you have enough information to create a good plan.  You can modify it along the way, but it will get you started and making progress.

• Third, do your absolute best to follow this plan no matter what!

I'll let you in on a little secret, I've been a member of both groups at one time or another.  But with practice and focus you can accomplish anything.

Now Go Out and Get It Done!

The 6 No-No's of Gym Training

I've posted a great deal of what I consider excellent info over the past year.  But I have to tell you this is probably one of the most important posts to date.

Building on last weeks article "Is Your Ab Workout Hurting Your Back", here are 6 more no-no's for training at the gym.

You can train to look and function better without putting yourself in danger.
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Walking into the gym and expecting a great workout is like walking into the supermarket and expecting a gourmet meal. The basic ingredients are there, but like they say in the infomercials, results may vary. With working out, as with cooking, a little bit of smarts, dedication, creativity and knowledge will make all the difference between perfect pasta and a gelatinous ball of mush.

For this list of no-no exercises, we consulted Stuart McGill, PhD, professor of spine biomechanics at the University of Waterloo, in Ontario; Nicholas DiNubile, MD, author of FrameWork: Your 7-Step Program for Healthy Muscles, Bones, and Joints; and trainer Vern Gambetta, author of Athletic Development: The Art & Science of Functional Sports Conditioning.

1. Seated Leg Extension
What it's supposed to do: Train the quadriceps. What it actually does: It strengthens a motion your legs aren't actually designed to do, and can put undue strain on the ligaments and tendons surrounding the kneecaps.

A better exercise: One-legged body-weight squats. Lift one leg up and bend the opposite knee, dipping as far as you can, with control, while flexing at the hip, knee, and ankle. Use a rail for support until you develop requisite leg strength and balance. Aim for five to 10 reps on each leg. (If you are susceptible to knee pain, do the Bulgarian split squat instead, resting the top of one foot on a bench positioned two to three feet behind you. Descend until your thigh is parallel to the ground and then stand back up. Do five to 10 reps per leg.)

2. Seated Lat Pull-Down (Behind the Neck) What it's supposed to do: Train lats, upper back, and biceps. What it actually does: Unless you have very flexible shoulders, it's difficult to do correctly, so it can cause pinching in the shoulder joint and damage the rotator cuff.

A better exercise: Incline pull-ups. Place a bar in the squat rack at waist height, grab the bar with both hands, and hang from the bar with your feet stretched out in front of you. Keep your torso stiff, and pull your chest to the bar 10 to 15 times. To make it harder, lower the bar; to make it easier, raise the bar.

3. Seated Hip Abductor Machine
What it's supposed to do: Train outer thighs. What it actually does: Because you are seated, it trains a movement that has no functional use. If done with excessive weight and jerky technique, it can put undue pressure on the spine.

A better exercise: Place a heavy, short, looped resistance band around your legs (at your ankles); sidestep out 20 paces and back with control. This is much harder than it sounds.

4. Seated Leg Press
What it's supposed to do: Train quadriceps, glutes, and hamstrings. What it actually does: It often forces the spine to flex without engaging any of the necessary stabilization muscles of the hips, glutes, shoulders, and lower back.

A better exercise: Body-weight squats. Focus on descending with control as far as you can without rounding your lower back. Aim for 15 to 20 for a set and increase sets as you develop strength.

5. Squats Using Smith Machine
What it's supposed to do: Train chest, biceps, and legs. What it actually does: The alignment of the machine—the bar is attached to a vertical sliding track—makes for linear, not natural, arched movements. This puts stress on the knees, shoulders, and lower back.

A better exercise: Body-weight or weighted squats. See "Seated Leg Press" above.

6. Roman Chair Back Extension
What it's supposed to do: Train spinal erectors. What it actually does: Repeatedly flexing the back while it's supporting weight places pressure on the spine and increases the risk of damaging your disks.

A better exercise: The bird-dog. Crouch on all fours, extend your right arm forward, and extend left leg backward. Do 10 seven-second reps, and then switch to the opposite side.

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So the next time you decide to do a certain exercise or machine just because someone else does it and happens to have a nice body -- think again.  Chances are their genetics have more to do with how they look and not the dangerous exercise they've chosen.  If you have a question, send me an email.  I'd be happy to help.

Mid-Week Motivation: DO IT NOW!

Do you remember the cartoon Popeye?  Remember the cast of characters, Olive Oil, Brutus, and who could forget Wimpy?

Do you remember one of Wimpy's favorite statements?  "I'll gladly pay you on Tuesday for a hamburger today?"

It seems like too many people are playing Wimpy these days.  They want results today, but want to pay the price of follow through and commitment on some other day or time.

I really wish it could be that way, but unfortunately . . . . . .

You have to put the effort in first, if you want to see the results later.

Now if you've been following my blog for any length of time, you know I don't have any powders to sell you.  I don't have any food bars, magic weight loss supplements, special shoes that will lose the weight for you, nor mythical exercises that work magic.

What I do offer you is honest to goodness, tried and true, reliable information and techniques that will get you results. Believe me, if there were an easier way to provide you with lasting body transformation, I would gladly share it with you.

The truth is, it's going to take some effort on your part first to see the results, later.  You can't have that hamburger today and not pay the price for it.

But let's be fair.  I'm not asking you to eat tasteless meals once or twice per day.  I'm asking you to eat 5-6 times a day.  That's the typical 3 of breakfast, lunch and dinner -- AND one morning snack as well as an afternoon snack.  I'm asking you to make sure that you have a protein, carb, and fat in each meal.  And though I may be out of line, I'm actually asking you to plan your meals in advance as best you can, so you won't be stuck eating food that sabotages your progress (think processed foods, or fast food).

No, I believe I'm giving you the real deal.

I realize we live in a world of instant gratification.  A world of smart phones, I-Pads, instant fame from reality TV, and all sorts of feel good now philosophies.

But there is one thing that will never change.

If you create a good plan, put in the work by taking the steps each day, you will get results -- Period.  There is no way around it.  You can accomplish anything you set your mind to doing.  I believe that about you.

Think about it.

All the things you're most proud of, all the things you've accomplished took some amount of effort and consistency to achieve.  If you take a look around, all those around you (not counting reality TV) that have accomplished success in any field, did it by taking the steps each day, each week, each month.

If success were easy, everyone would be lean, driving sports cars, and sipping their favorite coffee beverage while making deals on their smart phone or I-Pad. 

But this isn't a cartoon.  This is your life.  And the sooner you take the time to make a plan, and follow it daily, the sooner you'll see the results you deserve.

Need some help with recipes, stretch or exercise ideas on how to get out of shoulder, knee, or lower back pain, or some exercises to get you out of your workout rut?  Take a look in the left hand margin under categories and . . . . .


Go Out And Get It Done!

Stop Shoulder Pain!

They say over 70% of people experience some form of back pain than that stops them from doing what they enjoy.  I'd be willing to bet at least that same amount of people experience some form of shoulder pain that does the same thing -- stop you from enjoying the life you deserve. 

Last week I shared with you that shoulder pain doesn't just come from doing lots of pressing movements in the gym, it can also come from just living life. The main thing to understand is that keeping your shoulders healthy requires specific exercises that you won't see the average gym person doing.

Why?

Because 9 times out of 10 most people train their body to create a certain look. Not taking into consideration how it functions. So most often you'll witness people training the muscles they can see, rather than the muscles that matter.  It doesn't matter what you look like if you can't do the things you truly enjoy doing.

I don't care if it's tennis, golf, boxing, softball, beach volleyball, rollerblading or gardening; as long as it's something you truly enjoy doing. Something that, when you do it, makes your hard week of work all seem worth it.  And the only way to be able to continue to do "that" activity or get you back to enjoying "that" activity, is to take good care of your body by training the muscles that matter as well as the ones you can see.

So here is the your next installment for getting you out of shoulder pain or making sure you don't ever have to experience it. 

Which One Are You?

The other day a client asked me why do I think most people work out at all?

Of course it got me thinking, you know me, and I thought, yeah what are the major reasons why?

Well after a little trip down memory lane, I came up with these.  Let me know what you think.

1.)  Vanity:  Plain and simple no matter how you try to dress it up or regardless how you word it.  When you take out all the preservatives, colors, and artificial politically correct sweeteners, it comes down to you want to look good.  Let's be honest.  We live in a world that over emphasizes looks way more than is probably good for any of us, but hey it's the truth.  I remember reading some research many years ago, that talked about a study done on perceived attractiveness.  In it they discussed how even when qualifications were identical, the person perceived more attractive was more often given the job.  Same thing happened when it came to giving traffic tickets, etc.  So if that's what motivates you and keeps your body healthy and vital, keep doing it!

2.)  Endorphins:  No matter how much you enjoy looking good from the results of working out, you can't get around that unbelievable "feeling" you have after a good training session.  We all know the research behind the "runner's high".  All sorts of magazines have discussed the hormones and enzymes that are released into your system after a good "bout of exercise", some even suggesting it's a similar "high" to eating chocolate.  If it keeps you moving and healthy, adding quality years to your life, and is an awesome "high" in the process, why not enjoy it.  It's free and good for you.

3.)  Health:  We all know exercise is healthy for us, that's nothing new.  But let's be honest, if we all took that common sense to heart would we have a population that is approximately 61% overweight?  So no, just knowing exercise is good for you isn't enough to get everyone motivated.  People in this category exercise because they know they have to do so.  In some cases their doctor has told them they have to exercise or else.  This individual, while understanding the benefits of exercise, wasn't moved to action until their life depended on it.  What's interesting is that sometimes people motivated for this reason often end up in the other two after a short bit of time.  Exercise is funny like that. Regardless of how you get there, the truth of the matter is you're making sure you life is one of quality.  Having your health I believe is sometimes one of those things we take for granted.

I bet you don't believe that everyone fits into each of these categories purely as I've written them.  But my experience has found that in fact most people do in fact fit into one of the 3 categories above or are a hybrid of each of them.  Funny thing, no one ever really bothers to ask why you work out when you're at the gym.  Everyone is there just doing their thing for the reasons that move them. 

And when you really think about it, that's really all that matters.

Tight On Time? Here's a Travel Circuit

They say "Time is the currency of the 21st and 22nd century".  If that's true then none of us has the time to waste doing things that doing work and don't produce measurable results.

It has also been said "Don't confuse motion with progress.  A rocking horse makes a great deal of motion, but no progress".

With those two quotes to set the tone for today's post.  It has been my intention this month to make sure you receive workout guides that make sure you get results and are not just a bunch of motion (waste of time).

Remember, whether you travel a great deal and can't make it to the gym, or just don't like the whole gym scene, there is no reason why you can't exercise and get results.  All it takes is a little creativity and few items of assistance. You don't have to make some huge investment to get a good workout or results.

Don't believe me, click on the video below.