I thought it would be important to make sure my followers know how to properly train their core. For you who have heard the terms core training or training your core, and think they know what that means, then good. For those who do not know what that means, the "core" section of your body refers to all your abdominal muscles, lower back muscles, butt muscles, hip and pelvic. Your core accounts for about 80% of your total strength and power. For example, when you do a pull-up, you work your upper back muscles, but you also work your core muscles. When executing a pull-up, you strain your body to pull your body up, you are automatically engaging your core muscles.
Now when training your core muscles, what kind of Ab exercises do you have incorporated into your workout? Do you over train your Abs? Or do not train your abs at all? Well, I am here to tell you, you should train your abs at least 3-4 times weekly. You can either mix in your core exercises or add them to the end of your workouts.
Now that you have decided you are now going to start training your core, let me give you a few tips that will help you see maximal results. Its important to have 3 or 4 core exercises in each of your workouts. When choosing your exercises, make sure you are training your lower abs, upper abs, obliques (side abs), and lower back. This ensures that you are working all parts or your abdominal region and lower back muscles, which will ensure proper muscle balance for posture and performance. If you currently have a "leg" day in your regimen, you are training your leg muscles which are also part of your core muscle group. (These leg exercises include squats, lunges, side lunges, step-ups, and on all fours (position on the ground) - lateral knee raises, straight leg raises, side kicks, and donkey kicks). As long as you are working your legs, all you have to do is add the core exercises that work the complete ranges of the core muscle group. See below for a sample core workout.
In your upcoming training sessions, try making adjustments to ensure you are working all parts of your core muscles. As the weeks go on, increase your intensity and repetitions, and you will see the results you desire.
Sample Core Workout:
1 - Toe Touches (upper abs) - Laying flat on your back, keep your legs together, holding them in the air and make sure there is no bend in your knees, begin touching your toes, making sure you are exhaling each time you reach up for your toes.
http://www.youtube.com/watch?v=5I4Q134UCcw
2 - Bicycle Crunches (obliques) - Laying flat on your back, hands at the side of your head and keeping your toes flexed to the ceiling, bring one knee to your chest at a time and touching your opposite elbow to the opposite knee, Continue this motion for 30 secs - 1 minute.
http://www.youtube.com/watch?v=zFv5InCwneE
3 - Plank (lower back) - Starting in the push-up position and instead of on your hands, start on your elbows, you want to hold yourself off the ground, keeping your core and abs as tight as possible, sucking your stomach in towards your spine, and keeping a straight line from your heels all the way up to your shoulders. Don't let your hips drop toward the ground or come up too high.
http://www.youtube.com/watch?v=MHQmRINu4jU
4 - Ab Pulses (lower abs) - Start flat on your back with your legs together straight in the air like the toe touches, you want pulse your tailbone straight off the ground which will push your legs in the air. Think about small kicks through the heels and don't rock up on your back, if you do this right, it will feel like something is bursting out of your lower ab region. (No Video)
Monday, April 25, 2011
Thursday, April 21, 2011
12 Nutrition Tips for Athletes, and Anyone else Who is Living an Active Lifestyle
Thanks to Florida Atlantic University, I found 12 Nutrition Rules for Athletes. A document published by their athletics department. Funny thing is, ANYONE can following these rules and benefit from a multitude of ways, from increased levels of energy, to lowering blood cholesterol, as well as helping to prevent a variety of diseases and cancers.
TOP 12 NUTRITION RULES FOR ATHLETES
RULE 1: Eat a large breakfast that contains carbohydrates and protein
everyday!
NOTE 1: This helps jump start our bodies for the day. I like to use the example of filling up your gas tank before you go on a long day trip. Your body is the same way. If you don't fuel your body with energy, you will usually be sluggish and tired until you either put caffeine (See Below Rule on Caffeine) or food you your system.
RULE 2: Eat a minimum of 4 meals a day, 5-6 would be best and eat every
2-3 hours
NOTE 2: By eating more meals throughout your day, keeps your metabolism going, burning energy all day (calories). Depending on your average caloric intake, for smaller individuals smaller meals are just as good.
RULE 3: Carry a water bottle with you and drink even when you are not
thirsty
NOTE 3: It is estimated that 100 oz of water should be consumed daily at a minimum depending on activity level, for more active people, you need to drink more water.
RULE 4: Sleep a minimum of 8 hours a night; your body repairs/recovers
when at rest. Sleep= gains in muscle strength and size
NOTE 4: I know its hard for us to get good sleep. My advice would be to increase your intensity during training so you tire yourself out, or if you do not currently exercise, I suggest starting to. Go to the gym and sign-up, go get a personal trainer to educate you on proper posture and technique. I always ask people I talk to, "What are you doing to insure your health?"
RULE 5: Take a daily multiple vitamin/mineral supplement cleared by
strength or training staff
NOTE 5: If you eat the right amount of foods in each food group, you do not have to take a multi-vitamin. I suggest you keep a food log, take it to your Physician or Dietitian, and ask them if you need to take a vitamin supplement. Most supplements on the market are not tested and/or even approved by the FDA for health risks. You are the guinea-pig if you are taking a bunch of supplements and vitamins.
RULE 6: Eat protein, carbohydrates, good fat and vegetables at every meal
NOTE 6: Remember to mix it up. Always keep a variety of color on your plate. That helps you make sure you get the slue of nutrients for your body, obviously if you are eating healthy, you will have positive externalities.
RULE 7: Eat more raw vegetables. Ex: Uncooked carrots, broccoli,
cucumbers, onions, tomatoes. At least 5 servings. More = Better
NOTE 7: There are tons of studies out there that show raw fruits and vegetables provide a ton of health benefits for Americans. If you don't like veggies or fruits, well, force yourself to start liking them. You will eventually adjust.
RULE 8: Eat a complete meal (Rule 6) 15-45 minutes after activity,
conditioning, or weight training. Eat a small meal 30-60 minutes before
training
NOTE 8: This helps ensure your body always has energy for all types of activities, from working out to working at the office before your activity and to ensure you have enough calories in your system to refuel your energy stores.
RULE 9: Limit your self to one of the following per week: fast food, fried
foods, pizza, cheeseburgers, sweet snacks. Fried food 95%
unhealthy, 5% healthy
NOTE 9: If you don't have to eat out or go to fast food, then just stay away. If you are forced to be in a restaurant, then bring your own healthy meal. Be the example, don't follow the example!
RULE 10: Do not drink cola, iced tea or any other drinks that contain:
caffeine, carbonation or high sugar content. Ex: Pepsi, grape drink,
iced tea, lemonade, energy drinks
NOTE 10: I mean come ON!!! If you not drinking mostly water at this point, then you better begin my friend. If you drink soda, just stop. Drink water! Get a juicer and make fresh juice, don't drink processed juices at the store.
RULE 11: Last meal (small) of the day should be 1.5-2 hours before you
go to bed, mostly protein
NOTE 11: The calories at the the end of the night help fuel your body for the repairs it makes from any physical activity you had earlier that day. Also, just keep in mind, the extra calories you consume that do not get used for energy, get store as FAT!
RULE 12: To gain weight eat more and more often, to lose fat eat the same
amount of calories but eat more often
NOTE 12: Check http://MyPyramid.gov to find your average daily intake depending on your age, height, weight, and activity level. Or you can just call me up and schedule an appointment and I will guide you on your path to a healthy lifestyle.
Like I mentioned last week, keeping a food log will be very beneficial for keeping your self aware of what you put in your body. And it most importantly helps you develop personal accountability. Try it out and see how it works for you. Get a little notebook and start writing the time you eat and what you eat (include servings). As a personal trainer I use food logs for my clients to see how dedicated they are in achieving their fitness goals. I can tell that a client is in 100 % when they keep they food journals beginning our program.
If you have any questions, please feel free to drop me line.
(All Notes in blue, are my own comments, not the authors of 12 Nutrition Rules for Athletes document. All my answers have been researched and derived from the American Dietetic Associations Complete Food and Nutrition Guide, http://MyPyramid.gov, and my own personal experience.)
TOP 12 NUTRITION RULES FOR ATHLETES
RULE 1: Eat a large breakfast that contains carbohydrates and protein
everyday!
NOTE 1: This helps jump start our bodies for the day. I like to use the example of filling up your gas tank before you go on a long day trip. Your body is the same way. If you don't fuel your body with energy, you will usually be sluggish and tired until you either put caffeine (See Below Rule on Caffeine) or food you your system.
RULE 2: Eat a minimum of 4 meals a day, 5-6 would be best and eat every
2-3 hours
NOTE 2: By eating more meals throughout your day, keeps your metabolism going, burning energy all day (calories). Depending on your average caloric intake, for smaller individuals smaller meals are just as good.
RULE 3: Carry a water bottle with you and drink even when you are not
thirsty
NOTE 3: It is estimated that 100 oz of water should be consumed daily at a minimum depending on activity level, for more active people, you need to drink more water.
RULE 4: Sleep a minimum of 8 hours a night; your body repairs/recovers
when at rest. Sleep= gains in muscle strength and size
NOTE 4: I know its hard for us to get good sleep. My advice would be to increase your intensity during training so you tire yourself out, or if you do not currently exercise, I suggest starting to. Go to the gym and sign-up, go get a personal trainer to educate you on proper posture and technique. I always ask people I talk to, "What are you doing to insure your health?"
RULE 5: Take a daily multiple vitamin/mineral supplement cleared by
strength or training staff
NOTE 5: If you eat the right amount of foods in each food group, you do not have to take a multi-vitamin. I suggest you keep a food log, take it to your Physician or Dietitian, and ask them if you need to take a vitamin supplement. Most supplements on the market are not tested and/or even approved by the FDA for health risks. You are the guinea-pig if you are taking a bunch of supplements and vitamins.
RULE 6: Eat protein, carbohydrates, good fat and vegetables at every meal
NOTE 6: Remember to mix it up. Always keep a variety of color on your plate. That helps you make sure you get the slue of nutrients for your body, obviously if you are eating healthy, you will have positive externalities.
RULE 7: Eat more raw vegetables. Ex: Uncooked carrots, broccoli,
cucumbers, onions, tomatoes. At least 5 servings. More = Better
NOTE 7: There are tons of studies out there that show raw fruits and vegetables provide a ton of health benefits for Americans. If you don't like veggies or fruits, well, force yourself to start liking them. You will eventually adjust.
RULE 8: Eat a complete meal (Rule 6) 15-45 minutes after activity,
conditioning, or weight training. Eat a small meal 30-60 minutes before
training
NOTE 8: This helps ensure your body always has energy for all types of activities, from working out to working at the office before your activity and to ensure you have enough calories in your system to refuel your energy stores.
RULE 9: Limit your self to one of the following per week: fast food, fried
foods, pizza, cheeseburgers, sweet snacks. Fried food 95%
unhealthy, 5% healthy
NOTE 9: If you don't have to eat out or go to fast food, then just stay away. If you are forced to be in a restaurant, then bring your own healthy meal. Be the example, don't follow the example!
RULE 10: Do not drink cola, iced tea or any other drinks that contain:
caffeine, carbonation or high sugar content. Ex: Pepsi, grape drink,
iced tea, lemonade, energy drinks
NOTE 10: I mean come ON!!! If you not drinking mostly water at this point, then you better begin my friend. If you drink soda, just stop. Drink water! Get a juicer and make fresh juice, don't drink processed juices at the store.
RULE 11: Last meal (small) of the day should be 1.5-2 hours before you
go to bed, mostly protein
NOTE 11: The calories at the the end of the night help fuel your body for the repairs it makes from any physical activity you had earlier that day. Also, just keep in mind, the extra calories you consume that do not get used for energy, get store as FAT!
RULE 12: To gain weight eat more and more often, to lose fat eat the same
amount of calories but eat more often
NOTE 12: Check http://MyPyramid.gov to find your average daily intake depending on your age, height, weight, and activity level. Or you can just call me up and schedule an appointment and I will guide you on your path to a healthy lifestyle.
Like I mentioned last week, keeping a food log will be very beneficial for keeping your self aware of what you put in your body. And it most importantly helps you develop personal accountability. Try it out and see how it works for you. Get a little notebook and start writing the time you eat and what you eat (include servings). As a personal trainer I use food logs for my clients to see how dedicated they are in achieving their fitness goals. I can tell that a client is in 100 % when they keep they food journals beginning our program.
If you have any questions, please feel free to drop me line.
(All Notes in blue, are my own comments, not the authors of 12 Nutrition Rules for Athletes document. All my answers have been researched and derived from the American Dietetic Associations Complete Food and Nutrition Guide, http://MyPyramid.gov, and my own personal experience.)
Tuesday, April 12, 2011
Losing Weight is Easier than You THINK
Over the past couple of years, I have made some dramatic changes to my diet. For anyone who knows me now, they will say I am too strict with my eating habits. Let me tell you, once you start eating healthier on a more consistent basis, it eventually comes natural and your body adapts to the influx of healthy food. Besides the list of health benefits you reap from eating healthy, you get those 100 bonus points because your personal well-being increases dramatically, including your mental health, awareness, decision making, and attitude.
So now is the time you ask yourself, "how in the heck does this help me with losing weight?"
Lets step back to the beginning so I can break this down for you. When you set a goal or set out to complete a task, any task, most of the time people are not motivated or enthusiastic about whatever they are doing. They always seem to be unfriendly and appear to be unwelcoming. It’s mostly because of all the negative thoughts running through their sub-conscience.
From here its simple, and this applies to anything you do, if you stay positive in your mind and using affirmations throughout your day and telling yourself over and over things like "This will be a good workout.", "I will make this sale.", "I love exercising and it makes me feel great.", or "I can do anything I set my mind to.", it starts to go into your sub-conscience. Then all of a sudden, all the little stresses in your daily routine seem to disappear. Seriously, they really do!
I found the below excerpt on Stress and Relaxation which is quite helpful: http://www.stress-and-
So now you see why I say losing weight is easier than you think, all you have to do is start thinking positive, then all the other things seem to be less difficult a little bit at a time.
If losing weight is your primary goal, I strongly recommend that you start food journaling. You can go get a little pocket notebook at the grocery store and just start writing everything down that you eat. It helps you see what you are eating and it helps develop personal accountability.
Stay tuned next week on the importance of food journaling and tips on making healthy food choices.
So now is the time you ask yourself, "how in the heck does this help me with losing weight?"
Lets step back to the beginning so I can break this down for you. When you set a goal or set out to complete a task, any task, most of the time people are not motivated or enthusiastic about whatever they are doing. They always seem to be unfriendly and appear to be unwelcoming. It’s mostly because of all the negative thoughts running through their sub-conscience.
From here its simple, and this applies to anything you do, if you stay positive in your mind and using affirmations throughout your day and telling yourself over and over things like "This will be a good workout.", "I will make this sale.", "I love exercising and it makes me feel great.", or "I can do anything I set my mind to.", it starts to go into your sub-conscience. Then all of a sudden, all the little stresses in your daily routine seem to disappear. Seriously, they really do!
I found the below excerpt on Stress and Relaxation which is quite helpful: http://www.stress-and-
"In those weak moments of life when you are likely to give in to your temptations-- when you want to eat things that are just not right for you, when you tend to compromise with your sleep, or when you want to skip your exercise for the day-- positive affirmations are just what you need to help you make the healthy choices. Affirmations are positive statements that replace the negative thought processes in your mind. If you think they don't work, rest assured they do, try for yourself!
When you start to talk yourself out of exercising, a negative dialogue is being repeated in your mind, the essence of which is, "I can't do it!" You need to replace this with a positive affirmation. It requires effort in the beginning, yes, but with practice it becomes natural.
When you're about to choose the junk foods instead of the good stuff, repeating an affirmation in your mind will remind you of your desire to be healthier and help you take healthy resolutions.
For example, you can say, "I allow my body to receive enough rest and exercise," or "The more I take care of myself, the better I feel." Using statements like these will give you that gentle push you need when you feel inclined to be pessimistic and lethargic, and enable you to reduce stress from your life.
Strive to repeat healthy-living positive affirmations to yourself several times each day, and whenever you need encouragement. It will take a bit of time, but, soon enough, you'll find yourself making healthy decisions more and more often." (Sharma)
So now you see why I say losing weight is easier than you think, all you have to do is start thinking positive, then all the other things seem to be less difficult a little bit at a time.
If losing weight is your primary goal, I strongly recommend that you start food journaling. You can go get a little pocket notebook at the grocery store and just start writing everything down that you eat. It helps you see what you are eating and it helps develop personal accountability.
Stay tuned next week on the importance of food journaling and tips on making healthy food choices.
Friday, April 1, 2011
Calories?!?!?!?!?????
Calories seem to pop up in discussions almost every time we talk about diet or nutrition. Calories are simply a scientific unit used to measure energy. Our body uses the calories that are provided by the food we consume on a day to day basis, whether fatty, high calorie foods or healthy, fibrous nutrient packed foods. The extra calories that your body does not use along with lack of exercise, gets stored as fat. Then as time goes on, your body fat % increases.
(NOTE: 1 gram of Protein = 4 cal; 1 gram of Carbohydrates = 4 cal; 1 gram of Fat = 9 cal; 1 gram of Alcohol = 7 cal)
From my own experience and observations, Americans over consume daily recommended food intake, which over time, evolves into obesity and increases your chances to attract a variety of health issues further in adulthood.
The key to properly maintaining a balanced (calorie) meal plan is making sure you are primarily aware of approximately how many calories your body uses on a daily basis to begin with. Once we determine the average recommended calorie intake based on your gender and weight, we then can begin to design a fitness program that will best suit your wellness goals.
Follow the steps below to find your approximate daily caloric expenditure:
Feel free to drop me an email and I will educate and direct you on the value of healthy nutrition and tips on how to change your eating patterns without eating a boring meal plan. You can also consult the MyPyramid.gov website to find helpful information and tips on how to engage your diet to ensure a balanced and healthy lifestyle.
http://www.mypyramid.gov/tips_resources/index.html
(NOTE: 1 gram of Protein = 4 cal; 1 gram of Carbohydrates = 4 cal; 1 gram of Fat = 9 cal; 1 gram of Alcohol = 7 cal)
From my own experience and observations, Americans over consume daily recommended food intake, which over time, evolves into obesity and increases your chances to attract a variety of health issues further in adulthood.
The key to properly maintaining a balanced (calorie) meal plan is making sure you are primarily aware of approximately how many calories your body uses on a daily basis to begin with. Once we determine the average recommended calorie intake based on your gender and weight, we then can begin to design a fitness program that will best suit your wellness goals.
Follow the steps below to find your approximate daily caloric expenditure:
- For Women- Take weight X(multiply) 10 = (Answer1) -----------For Men - Take Weight X(multiply) 11 = (Answer1)
- Determine you daily activity. (Sedentary...20%; Light/Moderate...30%; Moderate/Very Active...40%; Very Active...50%) - Activity level% X(multiply) Answer1 = (Answer2), then add answer2 to answer1 = (Answer3).
- Multiply 10% (Amount of energy used for digestion) by Answer3 = (Answer4)
- Add Answer3 to Answer4=TOTAL Daily Estimated caloric intake
Feel free to drop me an email and I will educate and direct you on the value of healthy nutrition and tips on how to change your eating patterns without eating a boring meal plan. You can also consult the MyPyramid.gov website to find helpful information and tips on how to engage your diet to ensure a balanced and healthy lifestyle.
http://www.mypyramid.gov/tips_resources/index.html
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