Tuesday, September 21, 2010

Obesity Hurts Your Wallet Too!

It's obvious that obesity hurts our health, but a "quantitative wake-up call" has finally alarmed many of us. Researchers at George Washington University have recently concluded that obesity costs more for women than men. Specifically, the annual cost of being obese is $4,879 for a woman and $2,646 for a man.

Friday, September 17, 2010

Hip Strengthening to Alleviate Hip Pain

Indiana University-Purdue University Indianapolis (IUPUI) researchers have shown that a general hip strengthening program can reduce/eliminate patellofemoral (knee) pain in female runners. They hypothesized that strengthening a runner's hips would "remedy the mechanical flaws" that lead to knee pain. The exercises included single-leg squats and general resistance band work. The results were presented at the American College of Sports Medicine (ACSM) conference in June. This is GREAT news for female runners who experience knee pain.

Sunday, September 12, 2010

What He Said...

I received an email last week that outlined a lot of the beliefs/viewpoints of one of my mentors, Coach Mike Boyle. Several of the bullet points mirror much of what I believe in. A lot of what I believe is what Coach Boyle said, hence the "What He Said" title of this post. They include the following:
  • Right now we've got training experts who don't train anyone and
    strength coaches who've never competed in anything. Would you
    take business advice from someone who doesn't have a business
    or isn't making any money?
  • I think personal training is much more difficult than working with
    athletes. We've got 2 hours per week to counteract the other 166
    hours of the week. It's not a good ratio to try and make changes.
  • The trap-bar deadlift is probably the best lower-body exercise.
    I think it's clearly the best bilateral exercise, since you're engaging
    your erectors and your traps much more than in a squat.
  • And another thing: stretching doesn't have to take that long. You
    don't need to go to a yoga class. Just stretch your major muscle
    groups like your hamstrings, groin, hip
    flexors, lasts, and pecs.
    Shouldn't take more than ten minutes. When you realize later
    on that all the injuries you're going to get are because certain
    muscles get too tight or get knocked out of alignment, you'll thank

Wednesday, September 08, 2010

Excellent Fat Burning Exercise

Nia Shanks recently posted the above video on her blog of an exercise I have a love/hate relationship with, Burpees w/Jump Pull-Ups. I say that because I hate doing them- as do my clients- but love the results they provide. Notice she does six and is in killer shape. Starting with a couple, resting briefly, and repeating several times is the way to go when just starting out. Remember: technique is EVERYTHING, so be careful not to hyperextend the lumber spine when driving the legs straight at the bottom of the movement. Also, keep the hips low and use power from your hips to drive yourself into the ascending jump. Good luck!

Saturday, September 04, 2010

Why You're Not Losing Weight

We’re in month number nine of 2010, yet some of us have yet to lose the weight we initially set out to. Why hasn’t the scale moved the way we’d like it to? Here are some potential reasons why:

· You’re UNDER-estimating your caloric intake- I’m not saying it’s time to start calorie counting, but I do think constructing a nutrition journal should be in your future. Seeing your potential oversights in writing may open your eyes more than you think. Aim for a high intake of vegetables, lean protein, and good fats.

OVER-estimating your caloric expenditure- Once again, I don’t know that counting the exact number of calories is necessary, but I do think it’s crucial for SO many people to increase their exercise intensity. It’s admittedly disheartening to look around the gym (both in the cardio rooms and on the main weight room floor) and seeing so many people not pushing themselves. Your training sessions should contain moments of “temporary discomfort.” If they don’t, you simply aren’t working hard enough. Put down the novel and push it!

· - ENDOCRINOLOGY- If you truly are working your butt off and eating perfectly yet aren’t seeing any positive changes, it may be in your best interest to give your doctor a call. Your hormone levels may need to be examined. While this is typically the last resort, it sometimes is necessary.

Thursday, September 02, 2010

Beating Negativity

I was reading some information recently from Jon Gordon and the following piece of advice suck out to me as it's something I try to do every day:

Focus on the important stuff. Tune out the negative voices and start making positive choices. What are you doing on a daily basis to grow yourself, your team, and your business? Don’t focus on the negative things other people and the media are saying. Instead, focus on marketing your business, taking care of clients, and building loyal relationships. Every morning ask yourself this question: "What are the three most important things I need to do today that will help me create the success I desire?" Then take action on those items.

Great stuff from Bill Russell and KG