Fitness – All Me Fitness

You Don’t Know Squat?!

Training the prime movers of the squat is essential for maintaining fitness, a fine physique, and independence into old age. So we ALL need to practice/enhance this skill through exercise.

Squatting is an exercise that we must do everyday. I’m not talking about putting loads of weight on your back and squatting up and down in front of a mirror. I’m talking about the motion itself! We squat when we get in and out of the car, sit down and stand up from dinner or the couch, use the toilet, and in many other daily situations. We squat while doing tasks like picking something off of the ground, getting out of bed, dancing, picking up groceries, and almost any type of athletic movement. Training the prime movers of the squat is essential for maintaining fitness, a fine physique, and independence into old age. So we ALL need to practice/enhance this skill through exercise.

Squatting 101

There are dozens of ways that you can squat, and there are hundreds of people who claim to know the “best way” to squat. But for all intents and purposes the squat can be broken down into two basic forms. These two forms are the front and back squat, that can be further distinguished by three basic heights: partial, parallel, and full. Proper form for squatting requires keeping your back flat, heels on the floor, and knees aligned over the feet. And when we talk about the safety of squat variations you don’t just have to consider how far back you sit, how far your trunk leans, or how far your knees travel over the toes; you also have to consider how far you shift forward or backward with the bar relative to the feet, as this influences joint torques considerably. So everything considered, squatting can be very complex. If you want to ensure proper form, it may be worthwhile to seek professional advice.

Pros And Cons

There are many benefits from squatting in any fashion, but there can also be negative outcomes. The Back Squat is good for increasing tendon, ligament, and bone strength as well as developing speed, power, and strength in the lower back, hips, and knees. The bad news is that it can cause joint degeneration, osteoarthritis and osteochondritis, muscle strains, damage to the ACL, and knee instability.

The Front Squat may be a good alternative for those with knee pain because it is just as effective regarding overall muscle recruitment with significantly less compressive forces on the knees. However, there appears to be no difference between front squat and back squat regarding shear stress on the knee, which is actually fairly low -– a lot lower than, say, knee extensions. Squat depth has been shown to have a significant effect on muscular development at the hip and knee joints. To optimize development of the gluteus maximus (the butt muscles), squats should be carried out through their full range of motion. To target the quadriceps (the thigh muscles), a squat depth of 90 degrees appears to be optimal. Hamstring activation / development are generally unaffected by squat depth. The drawback seems to be that although deep squats seem to be safe in healthy folks, those with PCL disorders should refrain from squatting below 50 to 60 degrees, and those suffering from chondromalacia, osteoarthritis, and osteochondritis may also need to avoid deep squats. Where you place the bar can also be a factor. So after a hip injury, high-bar squats should be used at the beginning to minimize the risk of hip overload. After a knee injury, a squatting technique more similar to the low-bar technique should be preferred. Finally, research shows that box squats and powerlifting squats could be “safer” for the low back compared to traditional squats.

From Noob To Pro In No Time

In this section I will go over how to learn to squat correctly for beginners, progressively squat more for novice squatters, and how to kick it up a notch for the squat masters.

Noobies

Before you go out and throw a barbell on your back, consider learning these basic moves first if you’re a beginner.

1. The hip hinge requires flexibility of the ankles, hips, and thoracic spine and stability in the feet, knees, and lumbar spine. Therefore, hitting the foam roller, or using some preparation exercises might be required pre-hip hinge. To perform this motion, start by shifting your body backwards, place your weight through the heels, and keep a neutral spine position. Practice first with hands on the hips, then add the simultaneous movement of both arms straight forward and above shoulder height.

2. Body weight squats are next. Begin by looking at a mirror to ensure your head is in a neutral position with your gaze forward or slightly up, thoracic spine (mid back) slightly straight and mobile, lumbar spine (low back) neutral and stable, hip joints mobile and bending backward behind heels, and knees stable and in alignment with your hips and feet. Additionally, your feet should be at shoulder width, in a neutral position, with your heels are firmly on the floor. Start the squat motion by beginning with a bend in the hip joints, followed by bending knees to the desired depth while ensuring that your trunk angle (from the floor) is stable in each movement phase.

3. Functional squatting exercises are important for us all. So once mobility, stability, and strength have been developed, we can get creative! See the next section for more on this.

The novice squatter is someone with established form and proper mobility, stability, and strength. If you’re a novice squatter, you should:

1. Begin at the top by training loaded partial squats to the desired sets and repetitions. Gradually increase your range of motion while keeping in mind that the deeper you squat, the lighter the load should be.

2. Start adding more volume by increasing the frequency you squat per week. To keep it simple, squatting 3 times per week with 3 working sets per session for a total of 9 weekly sets will be plenty for the average gym goer.

3. Gradually increasing weight will be inevitable. The general rule of thumb here is to increase your load by no more than 10% each week.

The advanced squat star (squar?) will want to change things up a bit and get jiggy with it. Shake things up by going for exercises such as single leg squats, plyometric squats, squats with a band around your knees, squat burpies, pistol squats, goblet squats, and unstable squats.

25% Of Us Have Knee Pain Due To…

Just because it’s common doesn’t mean you have to develop it or that it will last forever. So don’t stop moving!

Our knees hate us. Or at least it can seem that way when they aren’t doing what we want them to do. Creaky, achy, and wonky knees are all too common among my friends when I ask them to help me move. And while those may be excuses for them, I bet it’s a reality for most of you. The sad part is that because the knee is so complex, it is often misunderstood. When you have a bum knee, rest is almost never the answer. This is particularly true for the 25% of us who will end up having knee pain due to patellofemoral pain syndrome (PFPS) (1). Also known sometimes as runner’s knee, PFPS is a complex issue without one true solution. Let’s take a look at why the knee cap can make us feel like knee crap!

So What’s The Problem Again?

As the name implies, PFPS is not a single problem but a group of signs and symptoms. Generally, the epicenter of the pain is somewhere under or around the kneecap, and will usually be mainly on the front of the knee. It can be caused by variations in strength, flexibility, patellar tracking, quadriceps angle, and patellofemoral joint (PFJ) morphology and even psychological issues such as depression, fear-avoidance, and anxiety (2). However, I like to think of PFPS as the knee leaving homeostasis. Homeostasis can be described as a zone, or “envelope of function”, where the tissue is capable of tolerating loads (3). So as you get stronger, you increase your envelope of function. And when you over-do it with your training, your knee may no longer tolerate levels of loading even during routine activities, such as descending stairs or previously well-tolerated running distances (4). In other words, when you over-do-it with your training or exercise, you may not be able to do half as much as you used to without pain.

How Do I Avoid/Fix The Problem?

While I would love to tell you how to screen yourself for potential red flags, there really aren’t any good predictors of injury (5). What will help you out is strengthening the quadriceps (6). By using a progressive overload scheme (aka gradually doing more over time), you can make those quads stronger and avoid pain and/or injury! Here are some exercises to try out for good quad activation and strengthening (4):

– Knee extension with a weight attached to the ankle

– A knee extension machine

– Single leg squat to at least 65 degrees of knee flexion

– Squatting between 0 and 45 degrees of knee flexion

– Leg presses between 0 and 45 degrees of knee flexion

You can also try taping (anywhere on the front of the knee) or bracing the knee to alleviate the pain. You can pretty much tape your knee however you want because it doesn’t change the biomechanics of the knee (7). Strengthening the hip muscles will be helpful for more than just bikini season because strengthening those glutes (and other muscles of the hip) can help reduce pain and improve function (8). Similar to taping and bracing, strengthening the hips won’t improve biomechanics. Hip strengthening will, however, increase the load tolerance of the knee and supportive structures (9).

For Runners

This segment is for runners, so feel free to skip it if you don’t anticipate doing a 5k anytime soon. Runners, in particular, are susceptible to having issues with their movement patterns that can lead to knee issues. Movement re-education through simple techniques can be extremely helpful for reducing knee pain. Reducing hip drop while running is a great way to help reduce knee pain. In addition to using glute strengthening techniques, mirror and verbal feedback can reduce hip drop and hip adduction (knee movement inwards) while running (10). A general increase in step rate by 5-10% can also be very beneficial for reducing knee load and pain (11). A metronome works great for achieving a faster gait pattern.

Summary

While knee pain may never be completely eliminated, there are some steps that can be taken to decrease pain and the likelihood of developing pain. Work toward having strong quadriceps, move with good technique and don’t advance your exercise routine too quickly. And while shock absorbing insoles and arch supports may be useless, throwing on a little tape or knee support may give you enough pain relief to build up your leg strength (12). For runners, watch yourself in the mirror and make sure you don’t have hip-drop and increase your running cadence. Just because PFPS is common doesn’t mean you have to develop it or that it will last forever. So don’t stop moving!

References

Nunes, G. S., Stapait, E. L., Kirsten, M. H., de Noronha, M., & Santos, G. M. (2013). Clinical test for diagnosis of patellofemoral pain syndrome: Systematic review with meta-analysis. Physical Therapy in Sport : Official Journal of the Association of Chartered Physiotherapists in Sports Medicine, 14(1), 54-59. doi:10.1016/j.ptsp.2012.11.003
Meira, E. P., & Brumitt, J. (2011). Influence of the hip on patients with patellofemoral pain syndrome: A systematic review. Sports Health: A Multidisciplinary Approach, 3(5), 455-465. doi:10.1177/1941738111415006
Gabbett, T. J. (2016). The training-injury prevention paradox: Should athletes be training smarter and harder? British Journal of Sports Medicine, 50(5), 273. doi:10.1136/bjsports-2015-095788
Willy, R. W., & Meira, E. P. (2016). CURRENT CONCEPTS IN BIOMECHANICAL INTERVENTIONS FOR PATELLOFEMORAL PAIN. International Journal of Sports Physical Therapy, 11(6), 877.
Whittaker, J. L., Booysen, N., de la Motte, S., Dennett, L., Lewis, C. L., Wilson, D., . . . Stokes, M. (2016). Predicting sport and occupational lower extremity injury risk through movement quality screening: A systematic review. British Journal of Sports Medicine, , bjsports-2016-096760. doi:10.1136/bjsports-2016-096760
Kooiker L Van De Port IG Weir A Moen MH. Effects of physical therapist-guided quadriceps-strengthening exercises for the treatment of patellofemoral pain syndrome: A systematic review. J Orthop Sports Phys Ther. 2014;44(6):391-B391.
Whittingham M Palmer S Macmillan F. Effects of taping on pain and function in patellofemoral pain syndrome: A randomized controlled trial. J Orthop Sports Phys Ther. 2004;34(9):504-510.
Lack, S., Barton, C., Sohan, O., Crossley, K., & Morrissey, D. (2015). Proximal muscle rehabilitation is effective for patellofemoral pain: A systematic review with meta-analysis. British Journal of Sports Medicine, 49(21), 1365-1376. doi:10.1136/bjsports-2015-094723
Willy RW Davis IS. The effect of a hip-strengthening program on mechanics during running and during a single-leg squat. J Orthop Sports Phys Ther. 2011;41(9):625-632.
Willy, R. W., Scholz, J. P., & Davis, I. S. (2012). Mirror gait retraining for the treatment of patellofemoral pain in female runners. Clinical Biomechanics (Bristol, Avon), 27(10), 1045-1051. doi:10.1016/j.clinbiomech.2012.07.011
LENHART, R. L., THELEN, D. G., WILLE, C. M., CHUMANOV, E. S., & HEIDERSCHEIT, B. C. (2014;2013;). Increasing running step rate reduces patellofemoral joint forces. Medicine & Science in Sports & Exercise, 46(3), 557-564. doi:10.1249/MSS.0b013e3182a78c3a
Bonanno, D. R., Landorf, K. B., Munteanu, S. E., Murley, G. S., & Menz, H. B. (2016). Effectiveness of foot orthoses and shock-absorbing insoles for the prevention of injury: A systematic review and meta-analysis. British Journal of Sports Medicine, , bjsports-2016-096671. doi:10.1136/bjsports-2016-096671

Everything In Moderation

Common causes, injuries, and solutions to the problem.

This week I wanted to talk about over-training and injury. This topic is particularly important to me because, well, it’s a big part of why I went to school to be an Athletic Trainer. In High School I played a lot of sports, and as a result, sustained a lot of injuries from over-training. So today I will share common causes, injuries, and solutions to the problem.

The Problem

Over-training is a complex beast. It’s determined by an imbalance of pro- and anti-inflammatory factors, and can rear its ugly head at the worst of times. When it comes down to it, over-training occurs when the body doesn’t have enough time to recover, and can manifest in the following ways:

elevated resting heart rate and blood pressure

loss of appetite and weight loss

chronic fatigue, workouts described as draining

chronic soreness/slow recovery rates

an increase in colds or infections

a decrease in performance, or an inability to reach training goals

lack of enthusiasm, psychological staleness

Injuries

It’s important to note that while experiencing muscle pain is normal, not all pain is good pain. Make sure you know the difference before you run to the doctor with every little nagging problem, or conversely, avoid the doc when you do have an issue.

As a result, injuries can also pile up. I commonly see injuries of the shoulder, lower back pain, and even shin splints due to over-training just to name a few. In particular, the shoulder can be fickle. From weight lifting, to swimming, or even throwing a ball around, the shoulder is the poor joint we love to overuse. Some symptoms to look out for include an obvious deformity, it gets popped out of place, difficulty lifting the arm, clicking or popping sensation deep in the shoulder, and/or pain reaching across your body. These symptoms warrant a trip to your favorite doctor, but the good news is that many shoulder injuries DON’T require being sliced and diced to fix them.

Solution

To avoid missing long stints of exercise, you will want to treat over-training by doing… well… nothing! One of my favorite sayings is “you don’t build muscles in the gym. You build them in bed.” The key here is to make sure that you are getting enough rest and proper food to support your physical activity. You should also make sure you shake things up here and there. Doing the same thing over and over again can be stressful on the body and mind, so moderation is crucial. In fact, doing a mix of cardio, weight lifting, and HIIT (join me Monday nights at 6:15 for our HIIT Grit team training) is optimal for reaching almost any goal. On that note, it’s important to remember that you will want to increase intensity carefully. You should make small steps every day toward those goals, one pound or mile at a time. Finally, you will want to take a chill pill. Everyday stress can affect our performance in the gym, so grab a stress ball (or a beer), take deep breaths, and smile more often to feel more refreshed.

How’s That Resolution Going?

You don’t have to be perfect to get perfect, the best exercise and nutrition programs, and how to be realistic with what you’re going after.

Right about now, I bet many people are starting to say, “screw it” when they think about their 2017 resolution. And while this is indeed a shame, it’s not an eventuality. It is something that can be avoided by a little kick in the rear. Which is why I’m going to talk about how you don’t have to be perfect to get perfect, the best exercise and nutrition programs, and how to be realistic with what you’re going after. So buckle up for a quick read on how to resolve your resolution disillusion!

What Do You Mean You’re Not In Perfect Shape After 3 Weeks?

One big reason why people give up on their health and fitness resolution so quickly is that they don’t see immediate returns on their investment. In fact, when we exercise, we often see the opposite. We are achy all the time, more tired than usual, stink with sweat (at least I do), and I feel like the list goes on forever. But, all that stuff goes away (invest in quality deodorant) once you push past the first month or two. The trick is really not to expect perfection. Not only do we all have flaws, we all have lives that don’t revolve around having a perfect body. Which is why, at the end of the day, it’s more important to be satisfied with what you’ve accomplished rather than be disappointed with what you didn’t. So, instead of going home and being bummed out that you didn’t get in the greatest workout, use techniques such as positive reframing, acceptance, and humor to be happier and more satisfied with how your day went (1). Be happy that you got any exercise in at all, and be satisfied knowing you truly made an effort to eat better that day.

You Already Know What The Best Exercise & Diet Are

People always want to know what’s the best exercise to do, or what diet works the best. The answer will forever and always be… the one that you will stick to. When it comes to your nutrition, none of the major diets reigns supreme. There is no clear cut winner when we compare any diet plan to another. As long as you can stick to it, any diet will do (2). One quick thing to note: In the short term, you will need behavioral support for friends, family, and possibly a professional for both nutrition and exercise (3). And in the long term, the effects of exercise will be more pronounced if you’re lifting weights (4)! But remember, your training program shouldn’t make you miserable. Which leads me to my last point.

Get Real

You aren’t going to look like a Spartan after a few weeks just because you did the “300” workout you saw on the internet. You need to set realistic goals for yourself… which can be tricky. For some, just asking yourself, “will this make me better?” is enough. For others, you may need hard and fast numbers to go by. In general, if you’re looking for fat loss, here is a formula to figure out how much you should lose per week (5):

Body fat percentage ÷ 20 = percentage of your current bodyweight you should aim to lose per week.

If you’re looking to gain muscle, you can expect to gain 4-7lbs within the first 3 months (6). And while muscle does weigh more than fat, it’s not by much. The density of muscle is about 1.06kg/L, and the density of fat is about .9kg/L. In other words, muscle IS denser than fat, but only about 15% denser. Below is a picture of what two pounds of each looks like (7).

What I’m trying to say is, don’t get caught up in how much you weigh for the first few months, and don’t overestimate how much muscle you will gain either. Just know that if you’re doing the right thing on a day to day basis, both metrics will improve. So don’t give up just yet if you’re not satisfied with the way you feel, what the scale says, or by how much you can lift. Everything will get better in due time as long as you stick with it!

References

Stoeber, J., & Janssen, D. P. (2011). Perfectionism and coping with daily failures: Positive reframing helps achieve satisfaction at the end of the day. Anxiety, Stress & Coping, 24(5), 477-497. doi:10.1080/10615806.2011.562977
Johnston, B. C., Kanters, S., Bandayrel, K., Wu, P., Naji, F., Siemieniuk, R. A., . . . Mills, E. J. (2014). Comparison of weight loss among named diet programs in overweight and obese adults: A meta-analysis. Jama, 312(9), 923-933. doi:10.1001/jama.2014.10397
Zurlo, F., Larson, K., Bogardus, C., & Ravussin, E. (1990). Skeletal muscle metabolism is a major determinant of resting energy expenditure. The Journal of Clinical Investigation, 86(5), 1423-1427. doi:10.1172/JCI114857
Zurlo, F., Larson, K., Bogardus, C., & Ravussin, E. (1990). Skeletal muscle metabolism is a major determinant of resting energy expenditure. The Journal of Clinical Investigation, 86(5), 1423-1427. doi:10.1172/JCI114857
Alpert, S. S. (2005). A limit on the energy transfer rate from the human fat store in hypophagia. Journal of Theoretical Biology, 233(1), 1-13. doi:10.1016/j.jtbi.2004.08.029
Damas, F., Phillips, S. M., Libardi, C. A., Vechin, F. C., Lixandrão, M. E., Jannig, P. R., . . . Ugrinowitsch, C. (2016). Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage: Muscle protein synthesis, hypertrophy and muscle damage in humans. The Journal of Physiology, 594(18), 5209-5222. doi:10.1113/JP272472
Wernbom, M., Augustsson, J., Thomee, R., Sahlgrenska akademin, Institute of Clinical Sciences, Section for Anesthesiology, Biomaterials and Orthopaedics, Institutionen för kliniska vetenskaper, sektionen för anestesi, biomaterial och ortopedi, . . . Göteborgs universitet. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Cham: Adis International. doi:10.2165/00007256-200737030-00004

Resolutionary Thoughts

No matter where you are in your fitness journey, I think you will get something out of this post.

With resolution season coming up, I wanted to give some tips on how to adjust your fitness goal, and stick to your resolution! For most people, the key this time of year is to either shake things up, or start a new, safe, and enjoyable exercise program. So, no matter where you are in your fitness journey, I think you will get something out of this post 🙂

Shake It Up

One of the best ways to shake things up is to reevaluate your goals. Often times when I get stuck in a training rut, it’s because I am aimlessly exercising. To break loose from the chains of exercises staler than flat beer, I make sure I have a purpose. Whether it’s to gain muscle mass, trim down, or prepare my body for the rigors of joining a team sport, I make sure to lift accordingly. In turn, I will know exactly how much time and effort I will need to put in to see my goals come to fruition. Here are seven things to think about, and take into account, when shaking your routine up:

1. Your training age: Are you a beginner, intermediate or advanced trainee?

2. Your goals: Are you training for better physique, bodybuilding (muscle size), powerlifting (strength), general health and fitness, conditioning, fat loss or a combination?

3. Your recovery ability: How well can you handle a large volume of exercise?

4. Your split routine: Are you training your entire body, half your body, or just a body part or two in a single workout?

5. Your personal preferences: What style of training do you enjoy the most – short and intense or long and leisurely?

6. Your results: Is what you’re doing now working well for you?

7. Your schedule: How much time do have available and how much are you willing to spend working out?

A New Beginning

If you’re new to the gym, or starting back up into a regular routine, it’s important to progress through your weight training safely. So here are some thoughts on when, and by how much, you should increase the iron your lifting.

1. Start small. If you’re new to lifting, start with about half as much weight as you think you can lift. This simple step can not only save you from injury, but it will save you from embarrassing yourself the day after when you cant move your arms due to DOMS.

2. Know when it’s time to increase the weight. In general, it’s safe to start lifting a little bit heavier when you’re completing your last set of an exercise with ease, and barely feeling it the next day.

3. Figure out how much weight to add. Essentially, you should be adding a little bit more weight each week for any given exercise. Pushing yourself will drive results.

The Long Haul

Regardless of your fitness goal, the overarching theme should be that of life long health and fitness. Here are some tips on how to stick to your fitness plan past February.

1. Announce it to the world. The more people who are aware of your intentions, the more support and accountability you will have.

2. To go along with this, create accountability measures. Make use of a journal, friend, or accountibilibudy to regularly update your progress.

3. Tackle the goals with other people. Whether it’s a group, a friend, or hiring a professional, creating a give-and-take system will thwart the feeling of not wanting to work out.

4. Make very specific goals or resolutions. I went over a few general thoughts on goal making, but utilizing the SMART goal making system, will help ensure your success.

5. Do something every day. Achieving your dream body/fitness goals doesn’t happen over night. So trying to make it happen all at once isn’t the best idea. Even if it is a really small step, do something that helps you get closer to your goal every day.

6.Pick a goal that seems impossible. The key word here is seems. That’s because you will be amazed at your self-confidence as you start actually progressing toward that goal.

The Caboose Should Come First! – Glute Training

These days, people use their keester for little more than sitting. This is a real travesty because it’s useful for so many more things we do throughout the day.

Today I will be talking about the importance of training your glutes, and how best to do it! These days, people use their keester for little more than sitting. This is a real travesty because it’s useful for so many more things we do throughout the day. As a disclaimer, I will be using as many whimsical terms as I can think of to describe the caboose so stop reading now if you don’t like laughing 🙂More Than Just A Money Maker

Your heinie is crucial for so many different movements and activities that it is impossible to cover them all in one sitting (pun intended). It’s used for simple things like walking, sitting, and even standing with proper posture, to very complex movements like squatting, jumping, and sport specific movements. Booty strength is often lacking in those who sit for long periods of time which can lead to lower back pain. And this lack of strength can even lead issues such as ACL tears, shin splints, ankle sprains, and general knee and hip pain. Such issues occur when the tooshie is week because other muscles like hamstrings, hip flexors, IT band, and groin muscles over develop and cause problems in its absences. Finally, when the behind is weak, the abs/core is in a disadvantage and can’t do its job as well either! Longs story short, glute strengthening is necessary for far more than having a rockin rump during bikini season!

Bottom Line

The bottom line is that we ALL need have strength in our bottoms. So here are a few ways to get it done!

Mindful Movement – The first thing for everyone to do is be aware of what you’re working. Mentally slowing down and concentrating on contracting your can will encourage greater development during exercise and during daily activities. Squeezing your butt (mentally, not with your hands) while standing is a great way to develop proper posture.

Squat – When done properly, the squat is a tried and true method of firming up the fanny. There are also many ways to squat, so using different tools to get it done right may be necessary for a beginner. Making sure you keep your chest up and drive through you heels are good starting points for a novice squatter.

Single Leg RDL – Simply standing on one leg, while keeping the hips even, is another easy way to round the rear end. Once you have mastered this skill, single-leg romanian deadlifts (RDL) are, by far, my favorite way to blast the buttocks. Make sure you have the balance and stability to do this exercise before you go for it however.

Tricks or Tweaks – There are a variety of simple tricks and exercise tweaks you can use to develop a powerful posterior. Squatting with a band around your knees, increasing the range of motion on hip thrusts (or any exercise for that matter), keeping your knees behind your toes during leg exercises, and overloading the lockout of your glute exercises by fully extending the hips are all ways to advance your exercises.

The Classics – Sticking to the classics of glute strengthening is always a good idea. Supine bridges (double and single leg), clamshells, and step-ups may not be the most glamorous, (read in Yoda voice) butt they work!

Front to Back – As mentioned earlier, the core works in concert with the keester. So be sure to double your effort to contract your derriere while performing core exercises.

As fun as this has been to write, and I hope read, all good things must come to a rear end.

Better Than A 6 Pack

Because the cost of getting and maintaining 6 pack abs can be daunting for, well, everyone, I thought it would be a good idea to broaden the scope a bit. So lets take a look at what great things exercise can do for all of us.

As some of you may know, I like to drink and brew my own beer. But before you get your hopes up, today’s post has nothing to do with that! Instead, I wanted to talk about what benefits exercise can bring you besides looking good naked. Because the cost of getting and maintaining 6 pack abs can be daunting for, well, everyone, I thought it would be a good idea to broaden the scope a bit. Many people get fixated on the minutia of exercise and fitness training. I often hear things like “I want Michelle Obama arms” or “Carrie Underwood legs” or my favorite “I just want to look like Brad Pitt in Fight Club.” To achieve these looks, one would have to pick their parents wisely. You can’t change your genes people! So lets take a look at what great things exercise can do for all of us.

The Worlds Best Drug

Nearly half of the U.S. population is taking at least 1 prescribed drug each year. And unless they’re looking to kick that nasty breathing habit, most people should keep taking them. But wouldn’t it be nice to not be dependent on a pharmaceutical agent to stay healthy/alive? Well the good news is that the 3 most common medications are Analgesics (pain management), Antihyperlipidemic agents (cholesterol management), and Antidepressants. And guess what exercise is great at doing?

Pain In The…

Millions of people deal with chronic pain. From the ever common low back pain, to osteoarthritis (OA), to more severe symptoms of fibromyalgia. For most people, the only option given is to take a drug of some sort. However, research shows that people who exercise and stay flexible manage their pain much better than those who don’t. This is because it takes less pain to make you feel more uncomfortable for those who suffer from chronic pain. Luckily, exercise for cardiovascular endurance, strengthening, and flexibility, can help improve this pain threshold. So check out these links if you or a loved one suffers from lower back pain (yoga, yoga, desk job, tips, exercises), OA (tips, tips,exercises), or fibromyalgia for helpful exercises and tips.

LDL On The Down Low

Without getting too technical, exercise is excellent for raising the cardio-protective HDL’s in your blood. This “good” cholesterol is what you get from exercising at least 5 hours per week. Click here and here for more information.

Light Up The Room

Exercising makes us Happy! So to smile more you should exercise more. Here’s a glimpse at how it works. Exercise = the brain recognizes this as stress. This causes the brain to think you are either fighting the enemy or fleeing from it (the good old fight of flight mechanism). As a result, our brain releases protein called BDNF (Brain-Derived Neurotrophic Factor) and endorphins which together minimize the discomfort of exercise, block the feeling of pain, and create a feeling of euphoria.

Zombies Love A Fit Brain & More!

The brain not only reacts to exercise, but benefits from it too! So here is a list of other great benefits to the body and brain that are derived from exercise.

– A decrease in Oxidative Stress which may damage DNA and essential lipids within the brain that triggers neuronal death if not controlled.

– Decrease Inflammatory Agents accumulate in the brain which can destroy neurons and inhibit neurogenesis (the growth of new neurons) if left unchecked.

– Balance Hormones like estrogen, testosterone and dehydroepiandrosterone (DHEA) that collectively help preserve cognitive ability but decrease with aging.

– Reduce the risk of Hypertension (chronically-elevated blood pressure).

– Control or even reverse Diabetes and Insulin-Resistance which is an inability to utilize glucose that linked to lower levels of neuronal growth factors, decreased brain volume, and higher incidence of dementia.

– Reduce Stress and Cortisol levels which can help with sleep and overall happiness.

– Makes us more productive at work!

– Improve Bone Density

Bottom Line

Just start exercising and you will feel great. Whether your a beginner in the gym, need to get your fitness in at work, or an experienced lifter, there’s always a way to make it work for you. And no matter what the level, your body and brain will be better for it 🙂

Deciding to be Happy

How making day to day decisions can impact your overall happiness.

Today’s post discusses how making day to day decisions can impact your overall happiness. I often find myself caught up in the moment and making regrettable decisions. Whether it’s skipping a work out, eating the wrong food, or even having one too many beers, I usually end up frustrated with my decisions within 24 hours. I’ve recently been trying to take a step back in such moments to analyze the situation. In doing so I’ve felt better mentally and physically, been more productive, and drastically decreased stress. This article discusses some fantastic ways to exhibit self control on a day to day basis while not losing your mind. One tip in particular that has contributed to my recent success is waiting 10 minutes before giving in to a temptation. Not only does this give me time to reanalyze the situation, but typically my weakness becomes nothing more than a fleeting moment. Read the entire article for more great tips to keep yourself on the right track!

Do This Super Super Set!!!!

The dynamic duo of fitness dominance, the walking lunge and renegade row!

Today’s topic is exercise! For those of you who don’t know what a super set is, I recommend you read my prior post discussing them in detail, as well as this blog post on the basics of training for beginners. The TL;DR version can be described as exercises targeting unrelated muscles done back to back. And today’s super set is one of my favorites… The walking lunge and renegade row! So let’s dive into the details of this dynamic duo of fitness dominance!

Deconstructing The Walking Lunge

If you have ever seen me at the gym shuffling around and looking like I’m straight out of an episode of The Walking Dead, it’s probably because I just finished doing some walking lunges. That’s because the walking lunge uses loads of muscles including the gluteus maximus, iliopsoas, quadriceps (vastus lateralis, vastus intermedius, vastus medialis, rectus femoris), hamstrings (semimembranosus, semitendinosus, biceps femoris), calf (soleus and gastrocnemius), and all the muscles of the trunk (1).

When done properly, the lunge is an excellent exercise to increase the strength of the leg and reduce the likelihood of injury for runners, field sports athletes, and those who actually do “leg day” from time to time (1,2). But, it needs to be done properly. So let’s go over how to do it right. Then, let’s go over how most people lunge.

The Correct Form

Begin By – Feet are between hip- and shoulder-width apart and pointing forward. Torso should remain erect. Keep chest out and up. Shoulders are back. Keep head and neck straight with eyes looking straight ahead. Before stepping forward, breathe in and hold it.

The Descent – Take an elongated step straight forward with one leg (lead leg). Keep your arms straight, with the dumbbells held firmly at your side and your torso in an erect position, as the lead foot goes forward and comes in contact with the floor. The rear leg (trail leg) remains constant in the starting position, but as the lead leg moves forward, balance should shift to the ball of the foot of the trail leg as the trail leg begins to flex. Place the lead foot flat on the floor with the foot pointing straight forward. Once balance is established on both feet, flex the lead knee to enable the trail leg to bend towards the floor. The trail leg should flex to a degree slightly less than the lead leg. The lowest finish position of the descent should occur when the knee of the trail leg is 1–2 in. from the floor, the lead leg is flexed to 90°, and the knee is directly above or slightly in front of the ankle. Continue to hold your breath throughout the descent.

Rise Up – While maintaining an erect torso, shift the balance forward to the lead foot and forcefully push off the floor with the lead foot. As the lead foot returns to the starting position, balance should shift to the trail foot, resulting in the trail foot regaining full contact with the floor. The lead foot should be lifted back to its original starting position, with

feet between hip- and shoulder-width apart and pointing forward. Avoid touching the lead foot to the floor until it is returned to the finish position (unless balance is lost).

LD;DR video

While these instructions are very specific and technical, they are important and correct (3). Of course, lunges won’t work for everyone. But, under proper supervision, you can modify the lunge to work for you even if you have pain in your knees or hips. Now let’s take a look at what most of us struggle with!

Common Mistakes

Leaning Back – When you lean back too far, your rib cage flares and your spine hyper-extends. This is so bad for your back that it hurts the guy watching you from across the gym! Work on that core control ASAP!

Side To Side Knee Movement – When your knee caves in or flops out, it is often the telltale sign of weak glutes. And there are lots of fun ways to fix that!

Poor Balance – This ties in with the knee movement because they both can be caused by weak feet. Weak and unstable feet will cause a chain reaction of instability and dysfunction throughout your entire body. Just another reason to have strong feet!

The Renegade Row

The jig is up. The news is out. They finally found me… on the floor doing renegade rows! If you don’t know what song I’m referencing then shame on you! Okay moving on. The Renegade Row is a tremendously effective exercise that develops upper body pulling strength (back and biceps), lumbo-pelvic (abs and hip) strength and control, as well as shoulder stability, a quality that is lacking in most people. In fact, it is one of the best exercises to do for the prevention of shoulder pathologies such as impingement and rotator cuff tears (4). This is because the renegade row has all the benefits of a plank while making you feel like a beast from lifting weights. But once again, if you’re not doing it right, you will pay the price!

Technique

Start – Get into a plank position with feet shoulder-width apart, maintain neutral spinal alignment for the duration of the exercise. Each of your hands should be gripping a dumbbell directly under your shoulders.

The Up – Keeping your hips and body completely neutral by actively tucking your rib cage towards your hips, row one dumbbell up to your ribs by initiating the pull with the muscles in your mid-back, not your arms. Be sure to end your rowing motion when your elbows are around the height of your ribs.

The Get Down – Bring the dumbell back to the start and repeat with the opposite hand without rocking from side to side.

TL;DR Video

Like the lunge, this technique should be simple but is often completely butchered. Here’s what’s going wrong, and how to fix it.

Poor Hip Control – If your butt is way up in the air, down near the ground, or twisting all over the place, you’re doing it wrong. The arms are the only part of the body where the movement should be occurring. Practice being a plank for a while and consider using less weight if you struggle with these issues.

Using Momentum – If your elbow travels well past the ribs during the rowing movement, body twists, or hips collapse and/or pike, you’re swinging for the fences too much. Use less weight, so you can control your body. That’s the name of the game, control.

Poor Shoulder Stability – Shoulder instability might be due to a past injury, an unbalanced training program, or weakness in general. Get your shoulders checked out by an exercise pro if they are causing you problems.

Super Set Super Ending

So, back to my original point. These exercises make for a great freaking super set. When done correctly, they both promote dynamic control of the hips, prevent future injury of almost the entire body, and burn some major calories. They are also fantastic for posture and getting out of the bad movement habits that sitting at a computer all day long creates.

If you want strong and sculpted legs, glutes, abs, arms, and back muscles, be sure to super set walking lunges and renegade rows. Four sets of 10 reps with a low weight for each should do it at first. So get moving!

References

1. Kritz, M., Cronin, J., & Hume, P. (2009). Using the body weight forward lunge to screen an athlete’s lunge pattern. Strength and Conditioning Journal, 31(6), 15.

2. Whatman, C., Hing, W., & Hume, P. (2011). Kinematics during lower extremity functional screening tests–Are they reliable and related to jogging? Physical Therapy in Sport, 12(1), 22-29. doi:10.1016/j.ptsp.2010.10.006

3. Graham, J. F. (2007). Dumbbell forward lunge. Strength and Conditioning Journal, 29(5), 36-37. doi:10.1519/00126548-200710000-00005

4. Arlotta, M., LoVasco, G., & McLean, L. (2011). Selective recruitment of the lower fibers of the trapezius muscle. Journal of Electromyography and Kinesiology, 21(3), 403-410. doi:10.1016/j.jelekin.2010.11.006

Inspiring Reasons To Exercise

Everything you need to know about exercise is that setting these benefits as goals will not help you achieve them as much as finding…

There are thousands of benefits from regular exercise, and as a sports medicine and fitness professional people ask me the same question all of the time. “I heard about this new thing that can get my body the way that I want it with only a little bit of exercise. Does it work?” Regardless of the new thing that someone is trying to sell you, or what magical powers it claims to have that can get you to lose belly fat, gain muscle mass, or keep you looking youthful, I always say the same two things. The first being “probably not, but let me do some research”, and the second being “why?” I’m not here to rant on about the fads being sold to suckers around the globe, but rather ask why people buy it. Because if all you want is to lose a little bit of fat mass, stay youthful and spritely, or even prevent disease I can guarantee you that you are going to fail!

Don’t get me wrong I’m not saying that exercise or any of the “breakthrough in science” products won’t work. As a matter of fact I have helped clients drop 40+ lbs in fat through exercise alone so they can go to the beach in style. But like a boomerang some people put the weight back on in the fall and come back to see me. What the heck does any of this have to do with you?! Good question! Let me explain to you everything you need to know about exercise.

Exercise is often viewed as the necessary evil by most of my clients, and sometimes even myself. People want quick fixes so they can stay at home and do whatever it is that they are going to do other than exercise. Exercise does not have to the bad guy. You know why my successful clients lose weight when they come to see me and don’t put it back on during the winter? It’s the same reason you see 70 year old men pumping iron 5 times a week, or the walking ladies in the mall, or even elaborate gardens at the retirement community. It’s because all of these people found an exercise, environment, or activity that they enjoy, and then stuck with it.

Exercise is an amazing thing. We all know by now that it can help prevent things like heart disease diabetes, and various other diseases. But being fit for life can provide so many more benefits. It can help you decrease stress and enjoy your time on earth more, it makes you smarter and help brain functions, and it can keep you looking young while living longer. It’s the freaking fountain of youth people!! But everything you need to know about exercise is that setting these benefits as goals will not help you achieve them as much as finding the person, place, or thing that makes you look forward to exercising daily.

References

Deep Down, Exercise Helps Keep You Young. (2010). Tufts University Health & Nutrition Letter, 28(2), 4-5.
Heir, T., Erikssen, J., & Sandvik, L. (2013). Life style and longevity among initially healthy middle-aged men: prospective cohort study. BMC Public Health, 13(1), 1-5. doi:10.1186/1471-2458-13-831
Opdenacker, J., Delecluse, C., & Boen, F. (2011). A 2-Year Follow-Up of a Lifestyle Physical Activity Versus a Structured Exercise Intervention in Older Adults. Journal Of The American Geriatrics Society, 59(9), 1602-1611. doi:10.1111/j.1532-5415.2011.03551.x

4. Piazza, J., Charles, S., Sliwinski, M., Mogle, J., & Almeida, D. (2013). Affective reactivity to daily stressors and long-term risk of reporting a chronic physical health condition. Annals Of Behavioral Medicine: A Publication Of The Society Of Behavioral Medicine, 45(1), 110-120. doi:10.1007/s12160-012-9423-0