Daily Burn

One of the most common questions I receive is, “Is there anything I should be doing daily to help my progress?” Oh yes. There are a lot of things health-wise you can do daily! Looking past the umbrella of “eat healthy and exercise” make sure you’re filling your diet with protein, complex carbs, and mono/polyunsaturated fats.

As far as exercise goes, focus on firing up those core muscles by doing marches/bridges/side bridges for 1 minute each and getting your cardio done. HIIT or sprinting is something I do everyday and it’s never for more than 10 minutes; however, I have one endurance day a week where I run a 4 mile loop at a steady pace for about 35 minutes. The key is don’t be repetitive when it comes to cardio. Switch it up everyday to avoid injury. Feel free to contact me if you need ideas.

Don’t forget to stretch! And yes I mean everyday for at least 10 minutes. The most commonly tight muscles include hamstrings, calves, back, hip flexors, piriformis, chest, and shoulders.

There’s always something you can do for your body. But don’t underestimate the power of r&r. In order to see change, muscles need time to adapt before they are broken down again. Give yourself a rest day once a week. You can use that time to meal prep or spend extra time with family and friends 🙂

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Sick Workout

Today feels like Monday for me as I’m going back to work for the first time since Friday morning 🙂 I’m so glad to be up and moving after spending the weekend on the couch. When it comes to being sick, I’ve never been the type to tough it out. I can kill myself in the gym, but as soon as I start sniffling I’m down for the count. Because I work at a gym, this is a good thing! I avoid spreading my germs around and getting anyone else sick. BUT I still managed to maintain muscle mass as a vegetable. Of course I keep workout equipment everywhere (my apt, car..) just in case a situation calls for a workout. I wasn’t doing any cardio because it hurt to breathe, but I used resistance bands and my own body weight to keep a solid pump throughout the weekend B)

Warm Up: Marches 1 minute, Bridges 1 minute, Side Bridges 1 min each side

Resistance Band Circuit: Squats 50x, Deadlifts 50x, Monster Walk 25x each way, Bicep Curl and Military Press 50x, Chest Fly and Press 50x, Ab Rotations 25x each way, Row and Reverse Fly 50x, Tricep Overhead Extension 50x

I did this once a day to keep my body strong during the r&r weekend.

Homework!

This is for my fabulous clients to complete outside of our training. Since I’m such a nice person I’m giving y’all some options- workout A or workout B. 😉

A. Sprint Workout

Sets Distance Rest Instructions
4 40-meter sprint @ 95% Walk back to the start Do one set every 2-min. Rest for a full 5-min after all 4 sets.
1 400 meter sprint 2-minute Sprint as fast as possible.
4 100 meter strides Walk back to the start Easy strides, cool-down

Cool-down: Jog ½-mile and finish with some easy stretching.

B. Rowing Intervals-  5 x 300 meters with 60 seconds rest between sets

Feel free to conquer both of these throughout the week if you’re up for the challenge!

Don’t forget about the most important part… your diet! Supplement your hard work with good fuel. Add these seasonal fruits and vegetables to your meals this month.

Lengthen before you Strengthen

Happy Monday, everyone! What an exciting weekend it’s been with Carolina taking it all the way to the championship! Today I wanted to go back to basics and talk about back pain from working out. Strength training is so important for the body; however, it can be detrimental if done incorrectly. Most of my clients have desk jobs which puts them at an even higher risk for back pain. Being in a sitting position for most of the day shortens the hamstrings and weakens the core. Without a strong core, the back has no choice but to compensate for the lack of strength!

The solution is simple. Make sure your core is properly engaged. This includes your local and global stabilization systems. Local stabilizers are muscles that attach directly to vertebrae. The primary muscles that make up local stabilization system include transverse abdominis, internal obliques, multifidus, pelvic floor musculature, and diaphragm. Muscles of global stabilization system attach from pelvis to the spine. These provide stability between pelvis and spine, and provide stabilization and eccentric control of the core during exercise. Primary muscles that make up global stabilization system include quadratus lumborum, psoas major, external obliques, portions of the internal oblique, rectus abdominis, gluteus medius, and adductor complex.

Before you can strengthen the underactive core muscles, you need to lengthen the overactive muscles that are causing you pain. This allows for complete range of motion and proper alignment of the spine. You will get the most out of your workouts if you start and finish them with stretching. Begin your workout with a dynamic warm up  and complete it with static stretching, holding each stretch for 30-60 seconds. Brace your core throughout your workout. This will make a dramatic difference in core strength if you’re forcing your abs to work instead of your back. Think of that tension you can create if someone was about to poke you in the stomach. You’re not holding your breath, but your core is flexed and stiff to support your spine in any exercise.

Once you feel relief, incorporate these exercises into each workout to ensure core stability. Marches, bridges, side plank or modified side plank. Work for about a minute and rest for 30-60 seconds between sets. Now you’re on your way to that six pack without any interference from your back 🙂