Archive for July, 2008
Part II
By Stacey Nolan Young
1. Setting clear and concise goals for yourself to shoot for makes you more successful in whatever it is you choose to do.
2. Don’t Skip the Cardio!
Skipping rope is a kick-butt (and inexpensive) cardiovascular workout. For those of you who used to be “pro star rope jumpers” back in your early years I suggest that you pick up a rope today and see just how much age and inactivity impacts your abilities! But no need to worry. You will be back to doing tricks in no time.
For those men that believe that skipping is an activity better left for females, keep in mind that Rocky Balboa had some serious jump rope skills.
3. The first place you want to lose weight is usually the last place you will lose it. However, you will enjoy the benefits of losing from other areas on your body in the meantime.
4. “I have no time for activity because I have children”
We look at the fact that you have children as a wonderful opportunity to teach your children the value of exercise and leading a healthy lifestyle. Children bring what they are taught from childhood into adulthood. Taking a hike as a family and exploring all of the natural sights that your area has to offer is quality time spent together. In Hamilton alone we have many trails, parks and waterfalls that kids would love to visit and explore. So no excuses. Get out there with your family and pass a very valuable lesson on to them.
5. Fit Mommy?
Exercise during pregnancy is absolutely beneficial to mom and baby. Some of the benefits include feeling better by relieving back pain, improving posture and decreasing restlessness. It will help you look better by giving your skin that “healthy glow”. You will regain your pre-pregnancy body more quickly afterward and, best of all it, will prepare you and your body for birth therefore making for an easier labour and delivery.
6. Don’t drink enough water? Try drinking a whole glass of water with each of your meals. Make a conscious effort to do this and you will find it much easier to get in your daily consumption of water.
7. Performing 100 crunches a day is NOT going to make your stomach shrink and allow you to get that six pack that you’ve been thinking about. Put your efforts into your diet and you will see more results than with abdominal workouts.
8. Anorexic Hollywood
Some of Hollywood’s most popular stars are not necessarily setting the best example for today’s youth when it comes to body image. Eating disorders are not something that kids should aspire to. Talk to your children about healthy body image and recognize the signs of your child going that way. Support media campaigns like The DOVE Campaign for Real Beauty.
www.campaignforrealbeauty.ca
9.“You must be the change you want to see in the world.”
-Mahatma Ghandi
Making positive changes in your life inspires others around you to do the same. Change does begin with one person. Why can’t it start with you?
July 30th, 2008
WARNING: The following is an example of an extreme nutrition protocol we affectionately call “The Crazy Diet”. In fact, you might have seen the effects of this diet before in the final phases of the Jeff Franco Project.
Before we go any further we should emphasize that this is not our typical program and we don’t just give this program to anyone that walks in the door. This program must be earned. In fact, our clients must demonstrate a firm grasp of the lifestyle habits required for long term weight management before we even allow them to utter the name of this program.
However, every time we unleash this incredible program the results are outstanding.
Armed with the Crazy Diet and our highly detailed personalized training program our good friend Tyler lost 43lbs and an exceptional 6.75 inches off his waist in only 12 weeks!!!
Now you might poke fun at Tyler for his choice of briefs (believe me…we did), but you certainly can’t argue with the results.
July 23rd, 2008
Mobility Series – Part III
By Mark Young
Although this article can be read as a standalone piece, it is suggested that you check out the previous installments for the bigger picture before implementing the strategies suggested below.
In Part I of this series we discussed mobility and what it really means to your health and performance. In Part II we went on to announce the single biggest weapon in the battle against joint pain and mobility issues. Today we introduce you to awesome the power of dynamic mobility drills.
In our facility, every training session begins with a bare minimum of 5-10 minutes of self myofascial release and dynamic mobility drills to prepare the body for exercise. What’s more important is that we do absolutely no static stretching prior to training. None.
GASP!
No stretching during a warm up?!?
What blasphemy is this?
Surely you’ll be injured!
Surely you’ll die!!!
Not exactly. In fact, sscientists have known for years that stretching can actually reduce the strength of the muscles you’ve stretched for up to one hour. And since it is these very muscles that provide support for your joints, stretching is definitely not a good idea if you’re about to engage in some form of physical activity. In essence, stretching before exercise is like loosening the lug nuts on your tires before going for a drive. Not too brilliant.
Instead we, and many other fitness professionals, have chosen to use dynamic mobility drills as a means of increasing flexibility and preparing the joints for exercise without any muscle weakening effects. Mobility work can actually increase body temperature and increase synovial fluid (the fluid inside the joints) to create smoother pain-free movement. It also improves nervous system activation and makes for greater control of our muscles making us less susceptible to injuries. When all is said and done, dynamic mobility drills squash conventional methods of warming up. Period.
There’s always time for M-O-B-I-L-I-T-Y
Okay…so it doesn’t have the same ring to it as the Jello commercial, but you get the idea. While we tend to use mobility work as part of our warm ups, it can (and should) also be used to address mobility issues outside of the gym.
As we discussed in Part I, if mobility at one joint is restricted (typically the ankles, hips, and upper back) another joint can become excessively mobile and cause a great deal of pain (usually the knees, lower back, neck, and shoulders). Combined with self myofascial release, mobility drills can help restore motion in joints with limited motion and contribute to the elimination of even the most chronic joint pains.
Only a couple minutes on a few days per week can make a world of difference to your body.
The Routine
Below is a sample whole body mobility routine to get you started. Perform this prior to exercise and don’t worry about the people stare at you and think you’re nuts. When they catch up to your level of knowledge in 5 years they’ll be thinking back at how brilliant you were.
Ankle Mobility Drill #1
The purpose of the first drill is to increase mobility at the ankle.
To do this place one foot approximately 12 inches from a wall and place both hands on the wall in front of you. While keeping the weight on the front heel, rock back and forth trying to shoot the front knee as far as possible over the front foot. Repeat for 8-10 repetitions per leg.
To view a video of this exercise click HERE.
Note: Wearing shoes with high heels causes limitations in ankle mobility. If you regularly wear shoes with heels (even as low as one inch) you should do this drill daily.
Front to Back Leg Swings
This purpose of this drill is to increase mobility at the hips, stretch the hamstrings and hip flexors, and activate the glutes.
To set up, stand upright while holding on to an object or the wall beside you with one hand. Swing one leg forwards and backwards while trying to gradually increase the range of motion on each swing. Be sure to keep the leg straight and the body still. All movement should occur at the hip. Repeat for 8-10 repetitions per leg.
To view a video of this exercise click HERE.
Side to Side Leg Swings
The purpose of this exercise is to increase mobility in the hips, stretch the adductors (inner thigh muscles), and activate the gluteus medius.
In a similar fashion to the front to back leg swings you’ll want to hold on to something in front of you for balance. From this position swing one leg out to the side and let it come back slightly in front of the planted leg. Gradually increase the range of motion on each swing. Be sure to keep the leg straight and the body still. All movement should occur at the hip. Repeat for 8-10 repetitions per leg.
To view a video of this exercise click HERE.
Cradle Walks
This goal of this drill is to improve hip mobility and stretch the piriformis muscle.
While standing upright, grab onto one foot with both hands. Pull gently on the leg and return it to the starting position. Repeat with the other leg. Make sure to stand tall as you pull on the foot. Balance will be tough at first so try not to fall over. If you can’t reach your foot you have some serious tightness there and you need to address that ASAP. Repeat for 8-10 repetitions per leg.
To view a video of this exercise click HERE.
Kneeling Thoracic Rotation
This purpose of this drill is to improve mobility of the upper (thoracic) spine.
While on the hands and knees place the palm of one hand on the back of the head and bring the bent elbow towards the opposite knee. From this position “open up” and try to raise that elbow as much as possible. Make sure to keep the lower spine still and allow as much movement as possible to take place at the upper back. Repeat for 8-10 repetitions per side.
To view a video of this exercise click HERE.
Scapular Wall Slide
The purpose of this drill is to improve shoulder mobility and activate the muscles of the mid back.
Stand with the butt and shoulders against the wall and place the hands flat against the wall in the “stick ‘em up” position. While keeping the hands and elbows in contact with the wall, slide the arms up to the fully extended position. If you can not fully extend the arms without the elbows coming off the wall don’t force it. Just stop when you feel them starting to raise and return to the starting position. Repeat for 8-10 repetitions.
To view a video of this exercise click HERE.
NOTE: Many people will find that they can hardly get their arms into the starting position without discomfort. If you find yourself in this category you should perform this exercise daily until this improves.
Summary
All in all, this mobility circuit should take approximately five minutes. While you learn the exercises it might take a little longer, but it will improve as you get comfortable with the drills. Give it a try prior to exercise. If you’re doing self myofascial release it should be done prior to your mobility work. If you’re not training, you should still do this a minimum of 3 times per week to ensure proper mobility in the ankles, hips, and upper back.
In the next installment we tackle good old fashioned stretching. We’ll talk about when and what to stretch.
In the meantime, check out these two great mobility resources.
Magnificent Mobility
Inside-Out Warm Up
July 16th, 2008
Mobility Series – Part II
By Mark Young
In Part I of this series, I talked about how restoring mobility at some joints can help to alleviate pain throughout the body. In this article I’m going to share the single most incredible weapon that we have in our arsenal to combat immobility and pain.
Introducing Self Myofascial Release
Self myofascial release (otherwise known as SMR) is basically a form of deep tissue massage that you do on yourself by way of rolling on a semi-rigid foam roller. It is also one of the greatest things I’ve ever discovered with regards to training. Minor aches and pains that that have been acquired over years of training and sporting activities can vanish within weeks. I’ve even seen people with knee pain literally report a drastic reduction in pain immediately after rolling the very first time. It is that good!
Granted, I probably sound like an infomercial and the results aren’t always as rapid as this, but I can’t say enough about what this simple addition has done for my own training and the training of our clients over the past couple years.
How It Works
When you do pretty much any activity you cause small amounts of trauma or micro damage to your muscle tissue. Whether the damage is from an injury, training, or just daily activity our body doesn’t always repair itself the way it should. Instead, we tend to accumulate scar tissue and adhesions that limit normal motion of these muscles and tendons. Damage caused during childhood can cause adhesions that remain to cause issues many years later.
By foam rolling we can break up these adhesions and allow normal function of the muscles that were limited. More importantly, we can rapidly restore mobility in joints that were restricted by these muscles and eliminate chronic aches and pains.
Why Can’t I Just Stretch?
To illustrate this point, it helps to think of the muscle like an elastic band. When the band is free of knots it will stretch normally and cause no pain. However, if you were to tie a knot in the middle of the band it will cause it to behave differently. Pulling on the ends will not only tighten the knot, but will cause the greatest amount of stretch to occur on the areas immediately on either side of it. This puts these areas at risk for more damage and does not improve the condition of the initial knot.
By breaking up the knot you are enabling the muscle to resume normal function and you can then stretch it properly.
SMR in Action
To illustrate the power of SMR, here’s a fun drill you can do at home with only a golf ball or a baseball.
Stand up and reach as far as you can towards your toes while keeping your back straight. Take note of the distance. Now kick off your shoes, place the golf ball (or baseball) on the floor in front of you and roll the bottoms of both of your feet. Start on the outside and roll back and forth along the full length of your foot. Next move to the middle of the foot and roll along the length of the foot again. Be sure to really work on any tender spots especially the spot just in front of the heel. Finally, move to the inner part of the sole (the arch of the foot) and do the same. Repeat the procedure on the opposite foot. Now try to reach for your toes.
If you’re like most people, the breaking up of restrictions on the plantar fascia (the bottoms of your feet) has resulted in increased muscle length all the way up to your hamstrings! It is not totally unusual to gain 3-4 inches of motion from this simple drill alone. Plus, it feels pretty darn good and you don’t even need your spouse to rub your feet. Many people with ankle mobility issues can perform this drill daily.
A Word of Warning
Below I will outline a simple foam rolling routine that will address many of the commonly tight areas that are treatable by self myofascial release. If you decide to undertake this program you should be forewarned that it will probably be quite painful at first. Although this might make you less inclined to give it a go, I should state that those who experience the most pain probably have the greatest number of adhesions and they usually need it the most.
The good news is that, if you keep at it, the pain will decrease over the first few weeks and eventually the pain will be almost non-existent. The adhesions will break down, mobility will improve, and aches and pains will start to dissipate as long as you keep using your foam roller.
The Routine
This routine below will focus primarily on the lower body because there are typically more restrictions here. It should be completed in approximately 10 minutes although it will probably take significantly longer while you’re learning the movements.
In the beginning frequency is important and you should perform SMR every day. An absolute minimum of three times per week is required to experience results. Sometimes there is slight bruising at first, but this is quite rare. Once you’re able to roll your muscles without pain the SMR can be done less frequently. For maintenance foam rolling can be done approximately 1-2 times per week.
When treating a specific muscle group, roll slowly along the muscle on the roller. If you find a spot that is tender (i.e., “a hot spot”) try to stop briefly on that spot until the pain dissipates before continuing to roll the rest of the muscle. In the beginning, make sure to roll each muscle once in each direction.
Let’s get down to business!
Quadriceps
Place the top of one thigh near the end of the roller. Balance on your forearms and move forward letting the foam roller move all the way to a spot just above the knee. Make sure to keep the legs straight. Roll back to the starting position. To make the movement more difficult cross the free leg on top of the leg being rolled.
IT Band
Place the outside of the hip on the roller and roll slowly down the very outside of the leg until just above the knee. Stack the legs on top of one another and be sure to keep the leg being rolled off the floor. Roll back to the starting position. When performing this movement be sure to stay straight at the hips and move the body back and forth by crawling on the elbow.
This area will probably be the most painful and have the most hot spots. Some people find this area excruciating to roll. While this might dissuade some from treating this area, it should be noted that tightness here is particularly associated with knee pain. The more painful this area is the more adhesions you have. Don’t rush through the movement or you won’t reap the benefits.
Adductors
Yes, I know this looks funny and it will earn you some strange looks if you ever do it in the gym! Nonetheless, it is important. Lie face down on the floor with one leg out to the side over top of the roller. By inching the body sideways roll the inside leg all the way down until you reach a spot just inside the knee. Roll back towards the hip.
Glutes
Rolling your rump is typically less painful. While sitting on the roller, lean slightly to one side and roll from underneath one glute right through to the back of the hip bone. Roll back to the starting position.
Piriformis
Cross one leg over the other as pictured and roll from the bottom of that glute up to the hip bone. This might be fairly tender. Roll back to the starting position. Since this is a small movement you might want to repeat it several times. If you don’t feel anything while performing this drill you can try it with a tennis ball instead to get at some of the deeper tissues. Be warned, however, that this will probably be significantly more painful.
Calves
This isn’t as easy as it looks. Some people find that it is difficult to hold their body weight on their hands, but practice will make this easier. Start just below the knees and work your way down to the back of the ankle. Roll back to the starting position. If you don’t feel anything point the toe of the bottom foot and stack the heel of the other foot directly on top of it. Try to relax the calf that is being rolled. This movement is especially important for women who typically wear high heeled shoes which can shorten the calf muscle and result in poor ankle mobility.
I personally like to do this drill with a tennis ball or baseball as well since it allows me to direct the pressure to where it is needed. It would probably be smart to start with the roller though.
Peroneals
While propped on one side, roll down the very outside of the calves from the knee to the ankle. Roll back up towards the knee. This movement is much like rolling the IT band, but for the lower leg instead.
Adhesions that are found here and the calves can actually radiate to the front of the leg giving you the false perception that you have shin splits. Treating these areas can often help eliminate this problem.
Thoracic Region
This is one of the most common spots in the upper body for restriction of mobility. The thoracic spine often becomes hunched from sitting in front of a computer which can lead to a condition called kyphosis and leave you looking like the Hunchback of Notre Dame. The rounded back posture can also cause a whole host of neck and shoulder issues so this next movement will help to restore a normal non-Neanderthal posture.
To perform this drill sit on the floor with a foam roller positioned perpendicular to your body. Lie back placing the area just above the lower back on the roller and give yourself a big hug (pulling the shoulder blades apart). Lift your hips off the floor and roll towards the top of the back making sure to stop before you reach the neck area. When you reach this point reverse the motion and walk the roller back down towards the starting position. It is important to avoid rolling the lower back while performing this drill. Even if it feels good to roll this area you should avoid it at all costs. In specific conditions this might be warranted, but in other conditions it can do more harm than good.
You may find the area just above the lower back (the thoraco-lumbar area) to be particularly tender so you may want to spend some time working on this spot. Perform 2-3 rolls in each direction. If you have long hair you might want to put it up as it tends to get caught under the roller.
As you get more comfortable with this exercise you should try to extend your upper spine around the roller as you move. It is completely normal to hear a few cracks and pops as you do this drill so don’t be alarmed if someone runs in asking if you’re making popcorn.
The Wrap
Once you get used to it this routine will become a painless addition to your day and you’ll soon wonder what you ever did before you discovered foam rolling. Many fitness equipment stores have foam rollers these days for less than $40, but if you’re having trouble finding one for yourself drop me a line at mark@nutrexsolutions.com and I’ll try to point you in the right direction.
Next up in the series we’ll address dynamic mobility drills and talk about why you should NEVER stretch before exercise.
July 9th, 2008
Previous Posts
