Muscle Cramps 101

Over the weekend a client asked me what causes muscle cramps and how to get rid of or prevent them.

I thought it would some good information to share, so here we go.

Defined:
A muscle cramp very basically defined is when a muscle or group of muscles contracts involuntarily.  If you've ever had one you know they can be extremely painful, and can stop you in your tracks.  Typically after a few minutes however they subside.

Causes:
There has not been any definitive explanation as to what causes muscle cramps.  But what we do know is that muscle cramps can be caused by:

• Over Use of a muscle

• Dehydration

• a muscle strain or

• holding a certain position for a prolonged period of time

Often times exercising in hot or humid temperatures will increase the likelihood of cramping if you do not stay well hydrated.

Other causes that have been discussed in the literature are:

Inadequate Blood Supply:  Sometimes during exercise the arteries can become narrowed to certain areas of the body and thus produce cramping.  Typically after you stop exercising the cramping will also stop.

Nerve Compression: In certain instances nerves can become compressed while exercising and can thus create cramping.

Mineral Depletion:  If your body is deficient in potassium, magnesium, or calcium you may have a higher chance of experiencing muscle cramps.  If you are taking any medications you may want to check with your doctor to see if depletion of these minerals is a side effect.

Lastly muscle cramps have also been associated with hypoglycemia, anemia, kidney, thyroid or hormone disorders, and nerve conditions.

Treatment:
There is some research suggesting that adding a vitamin B complex to your diet may in fact decrease the occurrence of cramping, but as with all supplements, consult your treating physician first.

When you are experiencing a cramp try massaging the effected area and then gently stretching it. 

You may want to use a cold pack to relax the tense muscle.  Then try a heating pad or warm towel if you have tenderness or pain later.

Prevention:
First and foremost be sure to do your rolling and stretching before and after each workout to be sure you are keeping good blood flow to the muscles, and alleviating any knots (adhesions) that may have occurred during your workout.

And for those of you wondering just how much hydration is enough.  A good rule of thumb is .55 multiplied times your body weight should give you a good approximation of how many ounces of water you should intake. Remember however, how much water you need is also determined by your gender, the weather, the foods you eat, the amount the you sweat as well as your general health and any medications you are taking. 

Simply:

• Roll and stretch before and after each workout,

• Avoid salty and processed foods

• Use .55 multiplied times your body weight as a general guide for ounces of water intake, and

• Consult your physician regarding a vitamin B complex if you have frequent episodes of cramping.

There you go.  Muscle Cramps 101

Now you know how to keep yourself out of pain and enjoying your life that much more.

Let's Add Another One To The List

I know you've heard it over and over again, but I'm unfortunately going to say it again.  I hope I don't offend you in the process:

Transforming your body (think getting rid of body fat) is 80% nutrition

Having a fit body (think being able to do the things you truly like and not risk getting hurt) is 70-80% core fitness

Sometimes people jump to conclusions, so let me be really specific so I don't get misquoted.

Yes, you can do less than 80% on your nutrition and still get results.  The problem is I have only met a hand full of people that are willing to train that hard, or the person has incredible genetics and doesn't have to work that hard.  And by the way, there are very few people in the latter group.

Most of us do have to monitor what we eat and how much.  It's part of the process.  If you want your body to change you have to do something different than you've been doing, to get results.  Keep doing the same thing and expecting different results is . . . .

Well, you know what that's called.

So it stands to reason that if you want to avoid back pain, you're going to have to do something different than those monotonous crunches.  Sure you'll feel a burn in your midsection, but that doesn't mean you're really training your core effectively.  I fell asleep on my arm the other day and when I woke up it tingled.  But I'm pretty sure that didn't mean I had trained my arm effectively.

If you haven't been training core and need some movements to help get you started, check out You Tube Channel. Or stay tuned because next month, each Friday, I'll be sharing with you some core movements using the Swiss Ball.  It's a great next step after doing the one's listed on my channel.

Now, if you've been training core you already know the benefits and importance of doing those movements regularly.  But once in a while it's nice to throw in a little variety to keep things interesting and motivating.

Here's another one to add to the list. 

Mid-Week Motivation: Motivation or Entertainment?

I was talking with my client the other day and we have come to the agreement that trivial information and speculation are officially the new forms of entertainment these days.

When I was a kid we used to watch cartoons, usually with some larger moral lesson in them (obviously to teach us to be good citizens).  As I grew entertainment became about sitcoms and the like (think Courtship of Eddie's Father, Family Affair, etc) .  But the entertainment was always clear -- we knew we were being entertained.  Now days it seems that speculation in the form of "breaking news", and what might happen is the new form of entertainment.

So what you say.  What's the big deal?  Life evolves and we have to change with the times. 

I would have no problem agreeing with you if it weren't for one very important distinction.  When you are truly being entertained you have no need to act.  Typically your being entertained -- you're relaxing and having an experiential moment.

However when you confuse 'reporting', 'breaking news', and speculation with entertainment we have a big problem.

The news and other informative sources are meant to inform you so that you may choose to take action.  If we begin to see the news and other informative resources as entertainment we become lazy in our need to be involved in our world. 

More specifically our own lives.

So what the heck does this have to do with Mid Week Motivation you ask?  Good question.

Motivation serves the purpose of getting you off your behind and in gear to accomplish a specific task or goal.  Whether it's video or written word, the purpose is to inspire, remind, and call you to action.  It's not for the purpose of entertainment.  It does require your action and follow through.

Checking in each week with me to see what the motivational message is for the week is very cool.  I sincerely appreciate you allowing me the opportunity to inspire, remind you of your goal, and call you to action in taking the next step to achieving your goals.  However, notice . . . . .you will have to take action.

You can't just read the motivation for entertainment purposes and consume it, as we all do way to often -- and then do nothing.

Results require action and follow through.

Fortunately for me I choose to believe that most of the people that follow me are action takers.  They are committed to achieving their goals and don't consume the motivation I share for the sake of entertainment purposes, but to in fact get in gear.

However, if you know someone who has fallen into this trap of just consuming information for the sake of consuming, with no action, help them out. Forward this over to them and get them on task.

They'll thank you.

Now Get on Track and Stay on Track!

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.

Need A New Exercise?

A hammer breaks glass, but forges steel. -- old Russian proverb

TGIF!

Hope you had a great week and this year is starting off well for you.

I want to make sure you have plenty of motivation and variety to keep you moving forward in your quest to transform your body.  Some of that comes in the form of information, tips and tricks, and some of it comes in the form of giving you new exercises to keep your choices fresh.  I know for me it's what allows me to keep myself motivated and pushing myself to the next level.

Last week I shared with you a couple of movements utilizing the suspension straps (Jungle Gym XT).  This week I'd like to share another movement that is specifically for the core. 

All too often people believe that doing endless sets of crunches and other assorted crunch type movements is all they need for a strong core. 

Nothing could be further from the truth. 

Training your core properly takes more than crunches.  In fact, in the not too distant future, most people serious about training their core/abs, will do fewer and fewer crunches.  The truth of the matter is crunches are towards the bottom of the list when it comes to training your core/abs effectively.  Research is beginning to show that crunches, the way most people do them, is actually damaging to your spine and creates lower back pain.  With so many choices out there to train your abs/core effectively and not risk damaging your spine, why bother taking the risk?

If you need some other ideas on how to train your core/abs effectively and not risk back injury, check out  My You Tube Channel. The core exercises are specified in the title.

As the quote above suggests, you have to use the right tool for the right job.  Strengthen your core without damaging your spine.

Mid-Week Motivation: It's ALL About Your Habits

Today I'm going to share with you a little secret that most top trainers already know when it comes to getting their clients in shape quickly and effectively.  It's an easy question we ask our clients to find out where they are at in regards to their nutrition.

Ready?

"So, how are you doing on your nutrition?"

Sounds like an easy question doesn't?  But the answer will tell top notch trainers volumes about what's really going on with your nutrition -- whether or not you're sticking to it or having more off days than on.

When the client begins their answer with, "Well yesterday . . .", and then proceeds to verbally list the food and drink they consumed that's a big red flag. Or if they say something like, "Well this morning I had . . . .", and again, proceed to verbally list what they've eaten, that's a dead give away that the client is not following their nutrition and needs some help to improve.

Why you ask?

Because changing your body doesn't happen with "yesterday's" food intake.  Body transformation like any serious endeavor takes daily commitment to see changes.  It takes a minimum of 4-6 days for your body to begin to change if you're following it at 80%. 

Now, before you start making all sorts of noise, consider this. 

If someone were to ask you, "How is your savings account going?", you wouldn't answer, "Well, yesterday . .". 

Why?

Because we all know it takes more than yesterday or today to make a significant change in your finances.  Chances are you would answer something like, "Well, this month I've been able to save X". Finances like body transformation is a process.

Still don't believe me?  Consider this example. When you go to the dentist and they ask you have you been flossing, the same rule applies.  Answering what you did yesterday or today is a red flag that the behavior is not yet a habit and needs some improvement.  Probably better than saying what you did yesterday or today, would be to say, "Not as much as I should".

We are all working to be better.  The first order of business to improving is to first be honest with where you are at presently.

If you haven't created a food journal (think map), then you really have no idea what you're eating.  If you're like most of us, you eat when you're hungry and don't always pay attention to what you're consuming.  You just want that hungry feeling to go away.

Which of course brings us to the meat of today's discussion -- It's ALL About Your Habits.

Once you've gotten clear on where you are at, and written down where you want to be, you'll now have an idea of what you need to do to get there.  And a little hint here, it will be about creating more productive habits for yourself.  It doesn't matter if it's body transformation, increasing your savings account, or taking better care of your teeth.  It's all about creating habits that will help you automatically get from point A to point B.

Here's a little reminder to help get you started.

It's ALL About Your Habits

It's time to Get on Track and Stay on Track!

4 Easy Tips To Transform and Reach Your Goals

I don't know how many of you had a chance to read the latest on the Dietary Guidelines for Americans , but I've taken the liberty of including it.

Not that you actually needed a reason to get on track and stay on track, but I think this article is very eye opening and a good kick in the pants to anyone on the fence about improving their health.

Many Americans' diets are a train wreck — loaded with junk food, fast food, sugary beverages and too few healthful foods. So it's no surprise that the federal government's new dietary guidelines, being released today, recommend people get...   2015-2020 Dietary Guidelines

I believe much of the problem of the American dietary habits has a great deal to do with great advertising (for unhealthy foods) and too much bad information about what it really takes to change your body.  Heck, there is so much misinformation out there, it's all I can do to keep up slaying all those dragons for you and providing the truth.

• How much cardio should I do and what type works the best?

• Should I do cardio in the morning before I eat breakfast -- I heard that I can burn more calories that way?

• Does lifting weights help in losing weight faster?

• How should I organize my meals?

• What about "such and such" diet, my friend got great results on it?

• How important is sleep really?

_____________________________________________________________________________
Let's take it one step at a time, keep it real, and live in reality.

1.) Cardio serves two main purposes:

     * To improve the functioning of your heart, lungs, and blood vessels
     * Burns calories by stimulating your metabolism

My experience is, if you've been consistently training for at least 6 months, do intervals a minimum of 3x/week. Figure 10-20minutes at a time utilizing the interval method.  And as far as when to do it -- only worry about that after you've been consistently doing your cardio routine for 4-6 weeks AND following your nutrition plan.  Then you can worry about what time of day.  There are no shortcuts.

No matter what anyone tells you --There is no magic cardio machine.  You can do intervals using your favorite cardio machine, or choose different alternatives to the same old grind. (battling ropes, kettlebells, bike riding, stairs, swimming)

2.) Using weights is essential if your goal is to lose body fat quickly while maintaining muscle.  Try doing circuits (4-7 movements in a row before taking a 2 minute break).  Repeat the process 3-4 times.  You'll get quicker results in half the time.

3.) There is no magic diet.  The nutrition program that works is the one that fits your tastes, budget, and time constraints.  It only works if you use it consistently.  Don't skip or eliminate food groups. Every meal should contain a protein, carb (starchy and veggies), and fat (figure 4-5 meals per day; 3 regular meals and a morning and afternoon snack).  Here's a quick and easy reminder when it comes to planning your meals (quick reminder).

4.) Sleep is Important.  Everyone is different.  However it's safe to say you'll need 6-8 hours/night minimum if you're going to transform your body quickly.  Studies have shown a lack of sleep actually sabotages weight loss.

Below I'm including a bonus to get you from OK to OUTSTANDING as quickly as possible.  But of course you'll have to apply the information for it to work (think 1% information--90% application).

The KISS Method for Fast Body Transformation

It doesn't get much easier than that.  Try out and let me know what you think.  Be prepared for some serious physical changes.

Get on Track and Stay on Track!

Here's A Little Twist To Your Training

I don't know about you, but I need variety in my training to keep me motivated and excited about my workouts.  I change my entire routine every 4 weeks, minimum.  I change:

• the grouping (push/pull integration) of my exercises each month,

• deciding whether I'll be emphasizing the use of dumbbells or barbell,

• whether I will be emphasizing unilateral style training (training one side of the body at a time- think squat versus 1 leg squats),

• what type of circuit style I'll be using,

• and of course how I want to group the body parts, as well as an assortment of other variables. 

Why?

Because it's not only an issue of the necessary mental excitement, but keeping the body adapting to new stimuli, and thus continuing to improve in conditioning (think lower body fat) and function.  More recently I've been trying to experiment with different training methods (think battle ropes and kettlebells).

Are you familiar with Suspension Training Straps?  My personal favorite is the Jungle Gym XT. 

It is a piece of exercise equipment that basically mimics the idea of the rings used in gymnastics.  This is a great piece of equipment to add to your training routine to keep things fresh and challenging. The true beauty of this piece, I believe, is that:

• you can go from one exercise to the next without resting;

• even better you can make the exercise more or less difficult based on how close or far you stand from the anchor point,

• and virtually every movement you do significantly engages your core.

Why is that such a big deal?

Because it means you can really push yourself to the end.  When you get fatigued using your standard weights (barbell or dumbbell) you usually have to either go find the another set of dumbbells to finish your set, get assistance from someone you trust, or "cheat" your way through the last few reps hoping you don't injure yourself in the process.  With suspension strap training, it's as simple as taking a few steps forward or backward to the anchor point.  Thus decreasing the chances of injury and increasing the chances of a kick butt training session.

Remember, the whole goal of working out/exercising/training, is that you can better enjoy your life on a day to day basis.  If you're not changing your workout a minimum of every 6-8 weeks, your not getting the best you could out of your training time. Today there are so many different ways to challenge yourself safely and effectively. Thus allowing you to make steady progress (think lean, beautiful, and functional body), and avoid or shorten plateaus.

Here's a little taste of Suspension Straps.  More in the coming weeks.

Mid-Week Motivation: If Not Now . . . .?

Please understand that my whole purpose in sharing Mid Week Motivation with you each week is to do my best to provide you with information, guidance, and if all else fails, a good ole kick in the pants to get you up, motivated, and moving to achieve your goals.

We are now in the second month of the new year, and yes it's flying by very quickly already.  How are those New Year's Resolutions going so far?  Are you still on track? Have you abandon them all together? Or are you still waiting for the right time to get started and commit to making this year different.

"Our past and our future simultaneously exist in our present" -- Unknown

There is no better time to start your rolling and stretching program than today.  There is nothing special about tomorrow, except one more day will have passed that you have missed the opportunity to move forward.  Choosing to start making better choices in your food can begin today -- with your next meal.  Why wait?  Start giving your body the fuel it needs to get healthy, shed those extra unwanted pounds, and get a good night sleep tonight. 

Over and over again I hear all sorts of excuses (notice I said excuses not reasons) about why someone hasn't begun the work of being their best selves.  The excuses range from family obligations, to work schedules, to a lack of time.  But guess what:

• your family wants you to be healthy so you'll be around to enjoy all of the family activities (not to mention having the energy to be present to enjoy them).

• if your work schedule is that busy, chances are, you of all people need that personal time to exercise; to get rid of the days stress and to assure that you maintain your health since you're under such a stressful schedule

• and if a lack of time is your excuse, then it sounds like some serious time management and prioritization is what's in order.

You need, deserve, and require physical activity on a regular, if not daily basis. It's what helps you stay in balance, productive, and clear in thought.  Giving all sorts of excuses won't help you achieve anything except stagnation.

Quite honestly, I think one of my clients put it best, "We live in an age where everyone wants to start on third and be the star running to home plate.  No one wants to do the work it takes to get to third in the first place".

"Decide what you want, decide what you are willing to exchange for it.  Establish your priorities and go to work" -- H. L. Hunt American Oil Magnate

You can achieve, accomplish, or succeed at just about anything you put your mind to doing.  But you'll first have to decide what it is you want to achieve (remember, it's not a true goal if you don't write it down and share it with someone), how important it is to you, and what you're willing to exchange in order to achieve that goal.

It may mean you'll have to go to bed earlier, in order to get up early to get your workout in.

It may mean you'll have to spend a little more time in the evening preparing your food for the next day, to make sure you stay on track with your nutrition.

It may mean you'll have to say no to certain social activities, in order to keep your priorities straight so that you get done what truly needs to be done.

But be clear, you can start today.  You can achieve your goals in spite of the circumstances that are in front of you.

If Not Now, Then When?

Get on Track and Stay on Track!

Here Are Your Final 2 Reasons To . . .

Since this is the last Monday of the month, these will be my final two research articles to help you finally abandon steady state cardio.

As you'll remember we've already discussed the negatives of steady state cardio:

• the amount of time it takes each week to get in all those hours

• the wear and tear toll it takes on your knees, hips and back

• the fact that it does not burn body fat efficiently and effectively for the time you spend

If that wasn't enough for the month, guess what else I found to help you that will help you get in shape quickly and effectively?

So what else works better than steady state cardio?  Well for one weight lifting circuits. Weight lifting circuits have been found to burn more fat and overall calories effectively.

A study was done on the "Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate".

Now for sure 800 calories is a ridiculously low amount of calories to consume (I would not suggest you try this).  But again it was for the purpose of research.  Surely no plan, no matter how well thought out, could produce any results on such a low amount of intake calories right?

Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate

Wrong!!

Aerobic group: 4 hours per week
Resistance training group: 2-4 sets of 8-15 reps. 10 exercises, three times per week.

• VO2 max increased equally in both groups (think better utilization of oxygen)

• The resistance training group lost significantly more fat and did not lose any lean body mass (LBM), even at only 800 calories per day.

• The resistance training group actually increased metabolism compared to the aerobic group which decreased metabolism.

Plain and simple.  Even consuming only 800 calories, lifting weights can actually increase your metabolism (think burn more calories just sitting at your desk).  Why is that important?  Because the more muscle you have and maintain, the easier it is to lose weight and keep it off.  Starvation diets deplete your body and cause your metabolism to slow down -- making it harder to lose weight.

One more for the road.

Contribution of anaerobic energy expenditure to whole body thermogenesis

A weight training circuit burned 71% more calories than originally thought using aerobic measures

8 minutes of weight training burned somewhere between 159 and 231 calories (used a 15 repetition scheme)

To put it plainly, you can burn a heck of a lot more calories doing a weight lifting circuit than doing steady state cardio.

So at this point, to be quite blunt and to the point, with so many options to doing steady state cardio, there are really only 4 reasons I can think of as to why you should be doing steady state:

1.)  Your treating physician has advised you to do steady state cardio

2.)  You have recently started exercising (less than 6 months on a consistent exercise routine)

3.)  You have a body fat composition that is below 10%

4.)  You have lots of free time and nothing better to do

So there you have it.  A month's worth of research on the reasons why steady state cardio doesn't work, as well as some options to try. 

Make this year, your year.  No more excuses, only results.

Get on Track and Stay on Track!