strengthening

Back to the Basics Never hurt Anyone! – Strengthening w/ free weights 411

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Strength train!  Build Muscle!  Muscle burns more calories than fat! Yadda Yadda….you all have heard this before. You know what it means, but do you know how to do it? Do you know where to begin? Most don’t….so here’s the 411 on the basics of muscle-building.

I do not like the machines at the gym. (My opinion!) They work 1-2 muscles at a time in one direction. I don’t have time for that. I need to be able to work many muscles at one time and get on with my day. I also like to work them in functional patterns and movements which I use on a daily basis. Free weights allow that. For beginners, I recommend getting some free weights. Start w/ 5 lbs. It’s not a bad idea to get some 7-10 pounders too. The exercises should be done slowly so that your muscle is carrying you through the movement, not the momentum carrying you through. Do reps of 8-12. The last 3 of each should be difficult. If it’s not…increase the weight or go up to 15 reps. Repeat the exercise & reps 2-3 rounds. Do not compensate with other muscles….keep the rest of the body still (this uses core strength) and there are always ways to make the exercise harder. =) That’s what therapists do to patients…..always make it more difficult to showing progress! Stay within your pain-free range of motion with all exercises.
You can also do these without free weights too, or use objects around the house as weights.
I will give you 3 exercises for your butt and thighs to start. Back to the basics. It never hurts to re-examine basic form.  Stay tuned for more exercises!

SQUATS: free weight in each hand. Stand about 1-2 feet in-front of the couch. Slowly bend knees, and stick butt out until butt touches couch and then stand up. Having knee pain? Don’t go so deep. Important facts: to avoid future knee pain, keep knees behind toes at all times! Weight should be through heels. Do not allow knees to lean towards each other!! Keep knees apart and it works the butt more.

LUNGES: Free weight in each hand. Stand w/ feet shoulder width apart and take a LARGE step forward w/ one leg. Slowly bring pelvis straight down towards floor keeping back straight. Slowly raise up. This is a balance exercise also. No need to go lower than 90 degrees of knee flexion (bending) for knees. Weight should be on front heel and back toes. As with the squats, if it hurts, don’t go so deep. Stay within your pain-free range of motion.

DIAGONAL: stand feet shoulder width apart. Put a weight by your left foot. Without moving your feet, tighten your core and slowly squat down and pick up the weight with both hands and act as though you are going to transfer it to a shelf above your head on the right side of your body. Return weight to left foot. Your feet should not move, this is an overall strengthener into a PNF (diagonal) pattern. Do 8-12 reps and repeat on the other side. You will want a heavier weight for this exercise.

Remember….going until the muscle fatigues is key!! Then, eat protein post workout to supply muscles with the ability to heal faster so you are ready for tomorrow’s workout.

If you are looking for ways to advance these exercises, contact me on facebook at www.facebook.com/YourFitnessInfo or my website at http://www.YourFitness-411.com.

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Running: Think you can’t? Think again.

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It’s Father’s Day and I’m reminiscing about Dad when we (my 2 brothers and I) were growing up.  This is also an eventful weekend for me because I completed another running goal.  My goal was to get an official 5K time of under 30 minutes.  Yesterday, I completed a 5K in 29:33.  I was pretty excited, especially since I ran 9 miles the night before and have been battling a super sore left SI joint and tight right piriformis/IT band/hip flexors of right hip for about 10 days. I still got goal! I haven’t run an official 5K race in at least a year…if not longer, so it’s a big deal for me.  In the meantime, I’ve been running half marathons, 10K’s, and even completed a full marathon without proper training last October. (Not recommended!)

Back to my Dad…..when I was a preteen Dad hurt his knee and had some extensive surgery.  Back then, they casted him from hip to toe (unheard of today) and I often went with him to his physical therapy sessions (this is how I got the fever to become one myself!).  Well, Dad was on crutches for a long time and my brothers and I used to tease him by taking his crutches away or putting them across the room.  It was all for a good laugh!  Well, weeks later, Dad was outside with us and on crutches.  My brothers were teasing him saying, “You can’t catch us!” Dad threw down his crutches and to their surprise started chasing them!  They didn’t know he was working hard in PT and didn’t need the crutches anymore.  Oh….it was so funny and a great memory.

I am the face behind the facebook page www.facebook.com/yourfitnessinfo.  I always hear people say, “I can’t run.”      Quite frankly, I’m tired of that excuse.  There IS a small group that cannot physically run, and I am fully aware of this.  However, for the most point….I bet you can run.  I always think, ‘heaven forbid someone takes off with your child….I bet you would run after them!’  Or, ‘what if someone was chasing you with a knife?’  Our bodies were meant to run.  Think about all the activity that the human body had to do hundreds of years ago to catch food and such. The human body is NOT meant to be sedentary.  It developes skin wounds, breaks down, gets stiff, deteriorates, etc.  I personally believe this “I can’t run” is an excuse for numerous reasons.

1.  People think it’s too difficult to run.

2.  People believe they have ‘bad knees’ and cannot run.

3.  People get bored with running.

4.  Laziness

Listen, no one is saying go out and run 2 miles right now.  And, it’s not necessary to run fast.  If you have curiosity about running or wish you could and not sure where to start, here’s a guideline.  Start with intervals.  When you go for your walk, add 30-60 seconds of a light jog every couple of minutes.  It’s that easy!  Eventually, you will find yourself jogging for a few more seconds.  Jogging/running is a great cardio burner, it’s mentally good for you (a psychologist friend told me it has the same benefits as an antidepressant drug), the ‘runner’s high’ is an amazing feeling, and it’s time to yourself.  I strongly encourage you to try it! Here are some pointers so you can start to try jogging and reap the benefits.

*  Ladies…make sure to wear a supportive sports bra.  HIGHLY NECESSARY.

*  Music.  You can get lost in the music and before you know it, you’ve gone another quarter-mile.  I can suggest some good songs if you would like.

*  SHOES – not all shoes are made for running.  Proper footwear will make it easier for joints and muscles.  I always know when I need new shoes…my joints start to ache.

*  There are many apps available to assist you with distance, time, and motivation. RunKeeper &Joggy Coach are some of my favs.

*  Vaseline is my friend. 🙂  It stops friction burns.

*  If running is boring to you…..you need to learn to be alone with your thoughts more often!  It’s a great exercise for working through difficult situations and being able to set your mind straight.  I jog a lot of mileage and often times find clarity through thinking/praying while running.

*  Jogging can lubricate joints.  Proper exercises (strengthening and flexibility) can help knee and hip joints to be able to run.  Don’t fool yourself into thinking that just because you have arthritis or a previous injury/surgery you shouldn’t be running.  It is more difficult on the joints, but if you are kind to your joints and take care of them, it won’t be a problem.  This is another reason why cross training is so important for joints!

* Technique….often times people have poor technique which causes pain and tightness.  Have someone access your technique.

*  Intervals…..this is how you start!  I have some programs that I recommend, so contact me for more information.

Once again…there are a few people who should not be running.  But, too many people are using excuses not to run and it’s frustrating.  I’m not a fast runner and I’m not out to beat anyone. I’m not a professional runner.  I’m just a Mom, who wants to stay fit, LOVES accomplishing fitness goals and doing what people say I cannot, enjoys the alone time that running provides for me, gets super excited to feel a runner’s high (feeling post run), and likes toned legs.  I’m also a therapist, fitness coach, and studying to get certified in sports nutrition. I’ve learned a lot simply by running often and finding what works and what does not.  I have a lot of friends who are runners and I ask a lot of question.

 I love receiving texts, emails, and facebook posts from people who didn’t think they could run…..and are now doing it!!!  That’s the best feeling as a coach!  Do I always love to run?  NOPE.  Do I dread it some days?  YEP.  But, once I get started, it’s worth every step.  Do what you cannot think you can.  Try it….if you don’t like it, THEN you can say it’s not for you.  Otherwise…don’t give yourself an excuse NOT to try something and be active !

Be like Dad….surprise yourself and others with your running ability!