Summer is one of my favorite seasons. Yes, I am crazy, but that should come as no surprise for those of you that know me! Summers in Houston can be brutal, but as they say "It's five o'clock somewhere", meaning, "It's pleasant somewhere" That's why God made California, Colorado and Montana, to name a few.
Those areas have some of the best summer weather I know. Cool mornings and evenings, but days that are warm enough to make you sweat. It is easy to get out and be active during the summer months in those cooler states. Winter...well, that's another topic. That's why God made Houston.
I say all the above only to set the stage for what I'm about to say: don't let summer in Houston slow you down! A lot of people don't like (or can't stand) the summer heat and humidity in Houston...and rightly so. It can be downright miserable, however, don't let that be your excuse for not keeping active.
In the Fall and Spring weeks that are so nice in Houston, it is not uncommon for some of you to replace your indoor activities with outdoor activities. I think that's great and I encourage you to do so. A little change of pace (and terrain) can be a good thing.
However, as the weather starts to get hotter, it gets more difficult to keep up those outdoor activities. Now is a good time to begin transitioning back indoors. Don't forget you have a membership at a health club that needs to be used.
You might be surprised when you return to the club to resume your workouts that you might not be where you left off. How can that be, you say? Very simple. Walking outside in the southeast Texas countryside only allows so much variation. The only hills to speak of are the overpasses. Other than that, it's pretty flat. So variety only comes in the form of walking, walking faster, jogging, running and sprinting. Sprinkle in some intervals and that about covers what you can safely do outdoors.
Don't get me wrong...doing what you have done is better than doing nothing and it is a good change of pace, but unless you were really challenging yourself out there, chances are good you might feel that things are little bit harder than when you left.
Some of you recently have taken a little time off for various reasons and when you come back, even after just a short week off, you say you can feel the difference. It's amazing how quickly the advances you've made can slip away. That's why it's important to do something to maintain what you have or at least slow down the decline.
So now that summer is upon us it's time to get back into the club and pick up where you left off. It only gets harder the longer you wait.
Look forward to seeing you soon.
Friday, May 24, 2013
Monday, April 8, 2013
Training from a Position of Weakness
You've heard me say this many times before, but it bears repeating: the body is an amazing machine. You do a multitude of things each day, most of which you give little or no thought. For instance, when was the last time you had to take out a calculator to determine the speed of the oncoming car relative to how far you have to turn so you would know if you can safely make the turn? Your brain makes hundreds of calculations just like that every minute.
Perhaps you've noticed how you may shift from side to side as you sit or stand. This is your body's way of relieving the load so one side can rest, then shift again and let the other side rest. You are barely aware of this happening.
Now my favorite topic: working out. Let's see how this happens when you workout. I've conducted thousands of training sessions which gives me the unique ability to observe hundreds of different bodies at work. One of the most profound observations I've made over the years is how the body does things without our intention, not to mention even our awareness.
Example? Okay...how about the classic dumbbell bicep curl. For this, I mainly pick on the guys, but no one is immune. Watch a guy pick up a pair of dumbbells and start doing some curls. The initial repetitions are good, but very quickly, fatigue sets in (because the weights are too heavy and because he's a guy) and you can start to see him sway back and forth. Worse, you see his range of motion decrease. Pretty soon everything but his biceps are working. His body has made the calculations for him and determines that in order to lift the weights, adjustments need to be made.
Here's my point. Your body will make adjustments to allow you to easily do whatever it is you are attempting to do. Most of the time you are unaware. One of my jobs as a trainer is to observe when your body makes those adjustments and to not allow it.
Try this your next workout. When you are on the Freemotion Chest Machine doing your chest press, notice your hand placement relative to the center or mid-line of your body. Ideally, when you are about to push the handles forward to lift the weight, your hands should be directly in front of your elbows 90 degrees, pushing straight ahead and then together. Usually the first few are okay, but as you get tired, notice how your hands will start to move toward the mid-line of your body and soon your hands will be in front of your shoulders, not your elbows. If it is your 10th of 12 reps, not bad. But if it's your 5th of 12 reps...the weight you are using is probably too heavy for the number of reps you are attempting.
Unless you are a bodybuilder trying to increase size or an athlete increasing power, I believe it is better to use lighter weights and really focus on making the muscles you are working move in the manner that makes them work the most effective. Working in this manner means paying attention to the small details of what your body is doing to help you complete the exercise.
Your body just wants to check that exercise off the list and move to the next. Allow your brain to override the body's natural tendency to over-stabilize or use momentum to accomplish the exercise. Training in a position of weakness will make you stronger in the long run.
If you've read this far...you deserve a training tip. The next time you do a standing biceps curl, position your feet directly underneath your hips. Make sure they are parallel to each other. Most people will take a wide stance, with their feet outside their hips, because this position gives more stability. But doing this reduces the support needed from the abdominals and low back.
Training in a position of weakness (feet closer) will make you stronger than when you are in a position of strength (feet wider). The whole chain is strengthened which goes a long way to improving overall fitness, not just bigger biceps.
There are many more ways that small changes will make a big difference in your training. I've got plenty of them...just ask me...if you dare! :-)
Until next time.
Perhaps you've noticed how you may shift from side to side as you sit or stand. This is your body's way of relieving the load so one side can rest, then shift again and let the other side rest. You are barely aware of this happening.
Now my favorite topic: working out. Let's see how this happens when you workout. I've conducted thousands of training sessions which gives me the unique ability to observe hundreds of different bodies at work. One of the most profound observations I've made over the years is how the body does things without our intention, not to mention even our awareness.
Example? Okay...how about the classic dumbbell bicep curl. For this, I mainly pick on the guys, but no one is immune. Watch a guy pick up a pair of dumbbells and start doing some curls. The initial repetitions are good, but very quickly, fatigue sets in (because the weights are too heavy and because he's a guy) and you can start to see him sway back and forth. Worse, you see his range of motion decrease. Pretty soon everything but his biceps are working. His body has made the calculations for him and determines that in order to lift the weights, adjustments need to be made.
Here's my point. Your body will make adjustments to allow you to easily do whatever it is you are attempting to do. Most of the time you are unaware. One of my jobs as a trainer is to observe when your body makes those adjustments and to not allow it.
Try this your next workout. When you are on the Freemotion Chest Machine doing your chest press, notice your hand placement relative to the center or mid-line of your body. Ideally, when you are about to push the handles forward to lift the weight, your hands should be directly in front of your elbows 90 degrees, pushing straight ahead and then together. Usually the first few are okay, but as you get tired, notice how your hands will start to move toward the mid-line of your body and soon your hands will be in front of your shoulders, not your elbows. If it is your 10th of 12 reps, not bad. But if it's your 5th of 12 reps...the weight you are using is probably too heavy for the number of reps you are attempting.
Unless you are a bodybuilder trying to increase size or an athlete increasing power, I believe it is better to use lighter weights and really focus on making the muscles you are working move in the manner that makes them work the most effective. Working in this manner means paying attention to the small details of what your body is doing to help you complete the exercise.
Your body just wants to check that exercise off the list and move to the next. Allow your brain to override the body's natural tendency to over-stabilize or use momentum to accomplish the exercise. Training in a position of weakness will make you stronger in the long run.
If you've read this far...you deserve a training tip. The next time you do a standing biceps curl, position your feet directly underneath your hips. Make sure they are parallel to each other. Most people will take a wide stance, with their feet outside their hips, because this position gives more stability. But doing this reduces the support needed from the abdominals and low back.
Training in a position of weakness (feet closer) will make you stronger than when you are in a position of strength (feet wider). The whole chain is strengthened which goes a long way to improving overall fitness, not just bigger biceps.
There are many more ways that small changes will make a big difference in your training. I've got plenty of them...just ask me...if you dare! :-)
Until next time.
Monday, February 11, 2013
Exercise is hard because...
Last time I talked about playing with matches. You know you have to have a spark to get a fire going. The spark of the match ignites the match, which in turn lights the kindling, starting its way to a roaring fire. The figurative match ignites our bodies in much the same way.
Now if you've ever started a campfire or even a real log fire in your fireplace (without the aid of a gas starter), you know how challenging it can be to start a cold fire. If the wood is wet, the challenge is even greater.
The easiest way to start a fire is to use an existing fire and add to it. The easiest way to start a fire in your body is to use the existing fire and add to it. Don't let your fire burn out. If you do, you have to start over again. That's the hard part and it's not very fun.
So how do you keep your fire burning? It is actually quite simple: keep moving. Make a commitment to do some form of exercise 5 days a week. That will keep your fire burning in more ways than one.
Your muscles stay active and continue to grow the more you use them. Your metabolism continues to burn faster and longer the more you keep the fire stoked. Your heart, lungs and circulatory system become more efficient the more you use them.
Muscles stay stretched, joints remain pain-free and bones stay strong. Even your brain receives some much needed relief from the stressors of life.
When you stop exercising all the good things you've been working on start to fade. Like a fire that's been left alone, eventually it fades and goes cold. If you can catch it before it goes cold and throw some kindling on it, you can restart it again without too much trouble.
Likewise, before you allow yourself to go totally cold, get out for a walk or come in to the club for a workout. The smallest activity is better than nothing. Even just 10 minutes can help keep the embers glowing until you can get going again.
Exercise becomes hard when we allow ourselves to burn out. Remember this the next time you think you don't have time to get in a little activity. Remember your fire within and keep it burning. It will be so much easier to continue than having to start it all over again.
Wednesday, January 9, 2013
Finally...you get to play with matches
Merry Christmas and a Happy New Year to everyone. We pass yet another milestone as 2012 comes to a close and we welcome 2013. As much as I don't really like resolutions, it is a good time to start something new.
We seem to like clean breaks and there is something about ending one year and beginning another that provides that psychological starting line. So here we are...are you ready to go?
If you have been following along on my previous blogs you've heard about the need for consistency and doing a little more each time. I believe those are paramount to any successful health and wellness program.
However, Fitness is like a campfire. Everyone enjoys sitting around the fire to tell stories, make s'mores and warm themselves from the chill in the air. Just about everyone who has built or has helped build a fire knows you need kindling and a steady supply of wood to keep it burning. The only thing missing is the match or lighter to start the fire. No matter how much kindling or wood you have, the fire won't start without a spark.
Your fitness is much the same. You can have the best facility, the best workout plans or the best trainer, but if you don't begin...it just sits like a cold pile wood. Taking the first step to begin your workouts is the spark that sets everything else in motion.
The nice thing about campfires is they can be made at any time, even in the rain. Fitness programs can be started at any time as well. Now is a great time to strike the match and get started. It doesn't matter if it is January 9 or June 9...just start! (and don't stop...see The Key Ingredient for Weight Loss)
That's the way you get the fire going, literally and figuratively.
Of course you don't have to do this alone. The staff at Lifestyle Fitness are ready to help you light your fire or fan the flames of your existing fire. It's just what we do. Let us know how we can help!
Ready! Get set! Go!!!!
We seem to like clean breaks and there is something about ending one year and beginning another that provides that psychological starting line. So here we are...are you ready to go?
If you have been following along on my previous blogs you've heard about the need for consistency and doing a little more each time. I believe those are paramount to any successful health and wellness program.
However, Fitness is like a campfire. Everyone enjoys sitting around the fire to tell stories, make s'mores and warm themselves from the chill in the air. Just about everyone who has built or has helped build a fire knows you need kindling and a steady supply of wood to keep it burning. The only thing missing is the match or lighter to start the fire. No matter how much kindling or wood you have, the fire won't start without a spark.
Your fitness is much the same. You can have the best facility, the best workout plans or the best trainer, but if you don't begin...it just sits like a cold pile wood. Taking the first step to begin your workouts is the spark that sets everything else in motion.
The nice thing about campfires is they can be made at any time, even in the rain. Fitness programs can be started at any time as well. Now is a great time to strike the match and get started. It doesn't matter if it is January 9 or June 9...just start! (and don't stop...see The Key Ingredient for Weight Loss)
That's the way you get the fire going, literally and figuratively.
Of course you don't have to do this alone. The staff at Lifestyle Fitness are ready to help you light your fire or fan the flames of your existing fire. It's just what we do. Let us know how we can help!
Ready! Get set! Go!!!!
Subscribe to:
Posts (Atom)