Roy Fitness

Core training has become a buzz word in the world of fitness and everyone seems to be talking about it. The problem is that many folks have no idea what the core actually consists of or how to train it properly.

The core consists of the thoracic and cervical spine as well as 29 muscles which attach to the lumbo-pelvic-hip complex. This is where all human movement begins. The core muscles help to protect the spine during functional movements such as twisting, turning, bending, etc.

There are actually two systems which make up the core. They are the Stabilization System and the Movement System.

Stabilization System:

• Responsible for stabilizing the lumbo-pelvic-hip complex
• Is often weak in comparison to the movement system which can lead to inefficient movement and injury
• Consists of the transversus abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, diaphragm, and the transversospinalis (did you get all that???)
• Needs to be strengthened prior to the movement system for optimum efficiency
• Individuals with chronic low back pain have been found to have weak stabilization core muscles

Movement System:

• Controls the movement of the core (go figure)
• Is often over trained in comparison to the stabilization system
• Compensations are made in exercise movement when one system is dominant
• Consists of the erector spinae (hyperextension), hamstrings (you know what these are), hip adductors and abductors (glutes, tensor fascia latae to name a few), external obliques, latissimus dorsi, and the rectus abdominis

What good is the above information if you don’t know how to train each system? Well, here are several recommended exercises for each.

Stabilization System:

• Responds best to sustained contractions (6-20 seconds)
• Drawing-in maneuver, which is basically sucking in your belly button as tightly as you can
• Floor bridges-tighten glutes and draw in navel
• Floor cobra-lie prone on the floor with arms by side. Tighten glutes and draw in navel. Lift chest off floor (but do not hyperextend)
• Planks-tighten glutes and draw in navel. Hold for 2 seconds and repeat or hold isometrically for 60-120 seconds

Movement System:

• Crunches on a stability ball
• Back extension-keep chin tucked and do not hyperextend
• Cable rotations-draw navel in and tighten glutes
• Oblique crunches

Only after these two systems are properly strengthened and working efficiently should you begin an advanced core training program. Performing the following exercises without first possessing proper stabilization and strength (movement system), can lead to muscle imbalances, improper movement patterns, and injury.

Advanced (power) Exercises:

• Medicine ball pullover throw
• Medicine ball rotational pass
• Medicine ball woodchop throw
• Medicine ball throws for obliques

Keep in mind that just like proper strength training programs, core training must also be progressive as well as proprioceptively challenging (using the balance and stabilization systems).

Building a strong core is vital to any training program and extremely important for maintaining your ability to perform functional activities with a decreased risk of injury.

It seems like every day  brings a new health problem associated with obesity. I was reading CNN.com today and came across this article about the relationship between a woman’s weight and body shape and her memory.

Apparently, a large scale study was done on women ages 65 to 79 and it was determined that for every 1 point increase in their body mass index (BMI) there is a correlating 1 point decrease in their memory score. The article fails to mention the significance of a 1 point drop in this score. It could be negligible, it could mean that they will be forgetting their grand children’s names.

The more a woman weighs, the worse her memory the study claims.  Also, having a pear shaped body (and associated abdominal and hip fat) leads to more memory problems. It seems that there is a possible link between body fat and a restricted blood flow to the brain.

From a memory standpoint, having an apple body type is superior to the pear body type. Unfortunately, nothing was said about watermelons…….

The bad news is that mid section fat is linked to diabetes, strokes, and now decreased memory function. The good news is that you will probably forget all about it….

I actually wasn’t planning to write about this article, but when I saw the popularity of it (check out the Facebook shares!!), I figured it might be worth a mention.

It’s no secret that our nation’s youth is getting fatter with each passing year. This topic has been given massive amounts of media attention and with good reason. Obesity in children is a huge concern, not only for parents, but for everyone.

As I have stated in a few of my other posts, there is so much conflicting advice about health, fitness, and nutrition that it’s hard to figure out what to believe. This article will look at childhood obesity from two different viewpoints. Both sources I will use are well known and reputable, but amazingly, offer two very different opinions about childhood obesity. Which are you going to believe? Again, it’s very difficult to determine the accuracy of the information we get and leaves us wondering what the truth really is..

My first source of information comes from the Centers for Disease Control and Prevetion (CDC). It states that:

• Children aged 2-5 have a 10.4% obesity rate
• Children aged 6-11 have a 19.6% obesity rate
• Children aged 12-19 have a 18.1% obesity rate

These statistics are astounding and it’s obvious that what we are doing as parents and teachers is not enough to keep our children healthy. Obese children have a greater chance of having cardiovascular disease such as Type 2 diabetes, high blood pressure, and high cholesterol. One study indicated that 80% of children who were overweight at ages 10-15 were obese at age 25. There are countless studies on the effects of being overweight or obese as children and it’s very clear that it’s a massive problem.  

The CDC clearly states that physical activity is one of the keys to controlling childhood obesity. The following link discusses the numerous health benefits of activity and the consequences of inactivity. I am a firm believer that children should be as active as possible. Given the fact that McDonald’s and Burger King are probably the most popular destinations for children and understandably so (it’s quick and easy and many parents fall into this trap), they need to be active to offset all the processed and fat laden foods they are taking in.

My second source of information comes from The Peninsula College of Medicine and Dentistry. According to an 11 year study of children, it was determined that inactivity has no relationship to childhood obesity. Their view is that the obesity leads to inactivity, not the other way around. The article, which can be read in its entirety here, goes on to state that physical activity has no impact on weight change in children. To me, this is about as idiotic as it comes, but their ‘science’ backs up their claims. Hmmmmm.

This is exactly what I’m talking about when I tell you that information is a cheap commodity.  Conflicting facts on a topic as serious as this make it all the more difficult to differentiate quality information from rubbish. The goal of this article (and my website) is to educate you and have you question what you read.

I hadn’t thought much about turning 40 until last week, which was my 39th birthday. I have always thought that I would look and feel young forever, but as it turns out, that’s not the case at all. Having young children, being in a desk job I detest, and trying to run a fitness business have aged me much more quickly that I could have imagined. 

After my birthday, I gave my future some serious thought and I have decided to make a major change in my perspective on life. I realize that I have let myself basically drift through life and have ended up in a place that I do not want to be. And that place is being a uptight, humorless, high strung, and grumpy (soon to be) old man…Not good….

Most people I know probaby don’t see those things when they think of me, but it’s how I feel most of the time. I have a wonderful wife, two absolutely beautiful daughters, a well paying  job, a successful personal training business, and some great friends. Sounds good, right? Well, it is good but all I can seem to see is the negatives in my life. That stops today!

If I am ever going to make a change for the better and live life on my terms, I have to take action immediately! Many people are living their lives like they are just trying to get by. They work at dead end jobs their entire lives just to earn a paycheck and are miserable. That’s how I feel. I feel trapped in a job that is a complete mismatch for my personality and passion. To spend my remaining 25 working years doing something I despise is like a death sentence to me.

There is more than enough opportunity in this country for anyone to be successful and live their life how they choose. The problem is that most people find it very difficult to take complete control of their lives and make it happen. I have been one of those people as well.

I’ve recently read a book called Crush It by Gary Vaynerchuk and it got me thinking deep. The major theme behind his book is that we all have the ability to live our dream and it’s done through finding our passion!

Here are his 3 secret rules for success:

1. Love your family (Done)
2. Work superhard (Pretty darn close)
3. Live your passion! (Insert buzzer sound)

I am about as far away from living my passion as one can be. Working in a tiny, windowless office and staring at spreadsheets all day is pure hell for me. I love fitness, health, the outdoors, and being active. I seem to have trapped myself in a job which is completely wrong for me (8 years now) and if I don’t make a change, I don’t know if I will ever be at peace.

I am giving myself until my 40th birthday to turn my life into something I can get excited about. That means working for myself and having time to spend with my family. It’s vitally important to me that I see my girls grow up! No more missing dance recitals, swim classes, or birthday parties. Seeing your kids an hour a night is so sad to me, yet millions us are doing just that.

My goals are simple:

• Work for myself allowing me the freedom to be with my family
• Be in the best physical shape of my life
• Be energetic, passionate about life, and HAPPY!

I know that there are a lot of folks out there that are in the same boat as I am and need a wake up call. I have a very busy life and have a hard time even finding time to post on this blog, but there always IS time if you’re committed to something. Just do it, I am!

If you live in the DC Metro area, you know that the heat and humidity have been unbearable over the past month. The heat index has been well over 100 many days and just being outside makes you feel like you’re sitting in a sauna. When weather is almost unbearble like this, it’s very difficult to motivate yourself to get moving. If you are regularly used to running, biking, or exercising outdoors, it can be easy to procrastinate and delay your workout until it cools off.

Unfortunately, if you continue to wait for good weather and it doesn’t come (like here in Frederick), all the progress you may have made and the momentum you had built could be gone. There are certainly plenty of reasons to aviod exercising in the heat, such as dehydration, heat stroke and heat exhaustion, all of which can be very dangerous.

If you are planning on working out in the summer sun, there are some basic rules you should follow:

• Keep hydrated by drinking 24 oz. of water several hours prior to exercise.
• Drink 8 oz. every 20 minutes during your exercise session.
• During exercise, it may be more beneficial to drink a sports drink such as Gatorade instead of water to replace lost electrolytes.
• If you feel dizzy, light headed, or nauseous, you need to stop immediately and rest.
• Find shade! It can be up to 10 degrees cooler in the shade and it won’t sap your energy as quickly as being in direct sunlight.
• Build a tolerance to hot weather exercise. The more frequently you do it, the more your body will be able to handle it.
• Wear lightweight, loose clothing and preferably ones with ‘wicking’ fabric to draw sweat away from the body.

Most importantly, be sure to use your common sense when exercise in the heat. Listen to your body. If you don’t feel quite right, it very well may be a sign that your body is not properly adjusting to the conditions. No workout is worth going through a heat stroke or worse.

There is a lot going on these days and I’ve been slacking with posting on the blog…

Things are going well for Roy Fitness…very well. My outdoor boot camp has been a success so far and I’ve received a lot of compliments and positive feedback. For those of you who are considering joining, please come and check it out. I don’t think you will be disappointed!

I will be running a second boot camp beginning on August 2 and hopefully the weather will cooperate with us this time around. It’s been rough exercising in the sweltering heat and humidity, but the boot campers have held it together nicely.

I am also planning on holding a 13-week women’s fitness challenge, which will most likely begin in early September. I am working with a local marketing firm, Bring It To Fruition, to help me put everything together. It’s going to be a comprehensive training and nutrition program and I’m really looking forward to it.

I came across this site by accident and was none too pleased with what I saw. This website promotes rowing machines and has numerous articles about the health benefits of using these machines. I don’t have a problem with that at all. Rowing machines are great for engaging your whole body while getting a good cardiovascular workout.

What bothers me is that this fitness ‘expert’ claims that treadmills and elliptical trainers are useless as a means of exercise and a complete waste of time. I understand that there are better ways to burn calories and certainly more exciting ones that trotting on a treadmill for an hour, but useless? I don’t think so.

The real problem here is not that the author is slamming treadmills and elliptical machines, because everyone is entitled to their opinion, but rather that this donkey is actually SELLING them on his website. Not only that, but his ads are plastered all over the very article that is talking you OUT of buying a treadmill..

This isn’t uncommon, but it really infuriates me to see people trying to make an easy buck and who have no real interest in doing the right thing or helping people.

 Guest Post By Donna Smith

Call it what you will, munching, carb loading, fulfilling a craving, snacking, having a treat … it’s all the same thing …. Taking on excess calories.  Of course, if we only reached for carrots or apples to meet this “need,” then it really wouldn’t be a problem.  But the food that usually appears in our hands and subsequently in our mouths is more typically chips, ice cream, cookies, candy, etc.  Do we enjoy this?  Yes.  Have we been inundated since early childhood by advertising to do just this?  Absolutely.  Is it smart, thoughtful, useful, beneficial to our bodies in any way?  Hardly!  Other sources address the “why” of this behavior.  This article addresses ways to control it so that it no longer subverts our efforts to achieve fitness.

 First, take a close look at what you eat every day.  Just write down all that you eat.  Next, look at what you are doing while you’re eating, (e.g., sitting at the dining table, working at your desk, watching TV, browsing the web.)  Your list might look something like this:

• Cereal, coffee and juice, 7:00 a.m., sitting at the dining table
• Coffee and doughnut, 8:00 a.m., grabbed in the break room and taken to my desk
• Soda, 9:30 a.m., at my desk
• Sandwich and chips with soda, noon, eating with colleagues
• Soda, 1:00 p.m., taken back to my desk after lunch
• Coffee and M&M’s, 2:30 p.m., at my desk trying to get an energy boost
• A beer and a couple of jalapeño poppers with friends after work
• Chicken, rice, squash and broccoli, 7:00 p.m., sitting at the dining table
• Popcorn and soda, 8:30 p.m., sitting on the couch watching TV
• Milk and cookies, 10:00 p.m., getting ready for bed and watching the local news

Looking at this all written out makes you want to say, “I don’t eat like that.  That’s way too much food!”  But I am willing to bet that if you’re concerned about those pants which just don’t fit like they use to, that your list, if you’re honest with yourself, will be very similar.  Pick up an old grocery receipt and really look at what’s on it.  Look at what’s on your kitchen shelves or in your refrigerator.  Large or small, the behavior is there.

 Once you’ve made such a list, cross out the meals and then look at what’s left.  This is the part that contains most of the excess empty calories (i.e., the calories that have little to no nutritional value and serve no purpose for your body except to pack on extra weight.) 

 Once you clearly recognize and acknowledge this behavior in yourself, then you can work to change it.  Here are some tips that can help you make this change.

• Keep a list going every day.  Believe me, your conscious mind doesn’t want to keep seeing that junk on your list.
• Start reading the nutrition facts about the extra foods you choose to put in your mouth.  Read the package or check it out online. 
• Once you know what’s in the food you are thinking about eating, ask yourself, “what does this do for me?”

After you have repeated the above steps enough, you can boil all of this down to one simple question.  “Is eating this food a smart choice?”  If the answer is “no,” then consider taking another action.  Here are some tips on other actions.

• Choose to eat something else to which the answer to the “smart choice” question is “yes!”  Try fruit, yogurt, nuts or seeds, a protein drink, an energy bar or some other small snack that you know to have nutritional value (i.e., something that feeds your body with protein or vitamins.)
• If you’re not really hungry, then do something else.  A lot of this munching behavior is driven by the need to be doing something in addition to or other than what you’re already doing.  Find something to do with your hands … crafts, crossword puzzles, games, web-surfing, etc.  At work I keep a star-shaped slinky on my desk and when I feel the need to reach out and grab something, I pick it up and run it through my hands till the urge passes.  It’s much better for me than M&M’s and co-workers love to play with it, too.  At home I crochet to keep my hands busy while watching TV.  It’s all about finding something to do instead of picking up worthless food and putting it into your mouth.

 Here are a couple more tricks to break this unconscious behavior.

• Don’t keep that kind of food in the house or office.  This can be a problem if you live or work with others who don’t have the same commitment to improve eating habits, but see what adjustments you can make.  You don’t have to stock the foods that really tempt you.  If chocolate is your thing, then buy cookies for the family, but don’t buy chocolate cookies.  Minimize your bad options so that at 10:00 at night when you find yourself in the kitchen looking for something to munch, there just isn’t anything there that’s bad for you.
• Choose the time when it’s okay (i.e., the least damaging to your fitness and health), to eat the things you really like.  If you really love ice cream, then use it as a treat for yourself after you’ve gone a whole week without excess eating. I definitely like sweets and so I limit myself to only eating sweets that are really very good and therefore worth expending the empty calories.  This means that I don’t munch doughnuts just because someone brought them into the office, but if we go out for lunch to a restaurant that has great tiramisu, then I let myself have it.  But it has to be really great as opposed to just on the menu!

Finally, no discussion of consuming empty calories is complete without discussing alcohol.  When, where, what and why you drink alcohol is your own business and not the topic of this article.  Being aware of calorie intake when you drink alcohol, is.  Hard liquor ranges from 25 to 110 calories per shot, and liqueurs are closer to 150.  Mixed drinks really start to escalate caloric intake and those with several kinds of alcohol, sweeteners and whipped cream start to rival rich desserts for calories.  16 ounces of beer averages around 200 calories and 4 ounces of wine ranges from 65 to 100 calories.  The important thing to remember here is notwithstanding claims of benefits to health from wine, these are all empty calories, and should be given the same choice test above for eating snack food.  Any perfectly nutritionally balanced day topped off with consuming 500 calories of alcohol will result in weight gain.  But don’t take my word for it, just step on your scales!

 We’re talking about replacing a bad habit with deliberate action to improve fitness.  It’s not easy, but it is the smart thing to do.  There are basically three steps:

1. Identify and define the behavior of consuming excess, empty calories for yourself.
2. Identify what triggers this behavior.
3. Either eliminate the trigger or replace the behavior it triggers with something more beneficial to your health.

The goal is to be able to say, “I make smart choices about what I eat!”

Back in September of last year, I decided to try out the increasingly popular workout DVD, the p90x. At the time, I thought I was ready to make the commitment, but as I soon found out, I wasn’t. I ended up staying on the 90-day program for about 40 days.

The program was tough and I wasn’t physically (or mentally) up for the challenge, but things have changed and it’s time for another go. I have decided to try my hand at Tony Horton’s workout program once more and have set my goals.

I am planning on doing only the first 2 phases of the program (3 weeks + 3weeks + 1 week of recovery in between) to drop 10 pounds and then plan to switch to a heavy lifting schedule to add back the weight with muscle. My start weight is 178.5 pounds.

I will not be chronicling my progress this time, so feel free to submit a comment and I will be glad to share my progress.