Foam Rolling #1

I have talked in the past about the importance of foam rolling. Foam rolling is a form of self-myofascial release (SMR), used to inhibit overactive muscles. Think of it like a massage. Every week I will try to post a new way to use your foam roller. Oh, and if you don’t have one, go get one or use the one at the gym.

Today we are going to focus on the IT Band. The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. It functions primarily as a stabilizer during running and walking, and can become irritated from overuse. People will usually describe pain on the outside part of the knee or lower thigh if they have a tight or overused IT Band.

Follow these steps!

1) Lie sideways with the foam roller under the side of your thigh (see picture below).

2) Roll between your knee and your hip bone.

3) Spend extra time on the more tender areas you encounter (usually 60 sec).

4) Use your top leg and foot against the ground to decrease the force if you cannot tolerate the pressure initially.

5) After a few days of rolling, your IT Band will loosen up and you should be able to tolerate full pressure (feet together off the ground).

Enjoy Life - Workout!

2012 Fitness Guide

Almost everyone indulges a little too much in December. It’s more about how you react afterwards. This IS going to be your typical New Year’s Resolution guide. But maybe this year it will sink in and stick around.

My first bit of advice is to make your goals realistic. Don’t tell yourself that your diet is going to be perfect, you will be at the gym 6 days a week and every morning you will get up early to walk the dog. For the average person, this won’t work. This year I will do a month by month guide for those looking to get in shape in 2012.  

January

1)      Control calorie intake. It’s simple, lower the amount of calories that you intake.

2)      Increase your protein intake. This will help build muscle and make you feel fuller after meals.

3)      Start strength training 2-3 days a week. This will help decrease fat and increase muscle.

4)      Start doing low impact cardio. Walk, bike or do the elliptical. Get your body moving.

5)      Think back to junior high gym class and start doing those stretches again. Mobility is extremely important.

Next month I will post our goals for February. If you have specific goals let me know and I can include some extra posts.

Also, check me out at Anytime Fitness in Columbia for great gym deals and personal training.

Enjoy Life – Workout!

Mandy

My Favorite Shoes!

These are my favorite shoes. Great for running and lifting!
http://www.youtube.com/watch?v=A5nos-8GNtU

Is CrossFit the answer?

Do I like CrossFit? Yes! Is CrossFit the answer to everyone’s needs? Probably not. In a bit we will break down the pros and cons of CrossFit, but first let’s define it. It is “constantly varied, functional movements done at a high intensity”. That is a great concept. My only issue with it is, CrossFit doesn’t own that concept. They don’t own the exercises that they use on their site. You can get a “CrossFit” style workout without following their site.  You can get that kind of workout by doing functional movements (talked about in my past blog).

How about this workout.

10 Pull-ups

10 Squats

10 Push-ups

10 Lunges

Is that a CrossFit workout? No because it’s not on their site (and you can’t use that word unless you pay them). Is it functional movement at a high intensity? Yes it is. See my point.

Pros                                                  Cons

A website plan to follow                     W/O proper form, you may injure yourself

Butt kicking workout                          CrossFit gyms are expensive

Scalable                                             W/O a trainer, how do you know how to scale?

It’s cool/new                                      Isn’t everything cool at first

In the end, they have it right. High intensity training is the answer. If you really want to try CrossFit, find a trainer. Let them program workouts specific to your abilities and level. They can also teach you proper technique. Don’t jump on their site and try to start right up. Also remember, they are just looking to make money like everyone else (P90X included).

Enjoy Life – Workout

Mandy

Functional Training

Functional training is the key to success. Functional training emphasizes the body’s natural ability and helps with muscular balance, joint stability and injury prevention. When done at high intensities, it can even help with fat loss.

Components

            -Based on everyday activities.

            -Individualized. Every body is different, and you made special focus in a certain

area.

-Integrated. You need variety in exercise that include flexibility, core, balance,

strength, power, stamina and endurance.

-Progression. You need to continue to push yourself to improve.

Here is a sample workout!

Run/jog/walk 800 meters (half a mile)

50 air squats

50 sit-ups

50 push-ups (on knees if needed)

Run/jog/walk 800 meters

This is a hard workout, but in some way it works your flexibility (range of motion on the squat), core, balance, strength, endurance and stamina.

Remember, you need to get comfortable with being uncomfortable.

Enjoy Life – Workout!

Mandy

Why do you workout?

Do you have a goal?

If you have something to train for, even if it is a local 5k or walk, you are more likely to get out and train. Know what you what the outcome to be. Do you want to just finish? Do you want to finish in a certain time? Do you just want to have fun and support a good cause? All are good reasons to participate, as long as it is your reason!

Why do you workout?

This is different than having a goal. This is what motivates you. A friend recently told me he runs so he can eat. Seems like a good reason to me. It may be because it helps you manage your weigh or stress. It may also give you alone time. How about your family? Do you want to be healthy for them? Again, whatever reason it is, just have one!

Enjoy Life - Workout!

Mandy

Traveling Must Haves

Anytime I travel I always make sure I have the following items:

Compression Tights - Great for flying or long car rides. Helps get more oxygen to the muscles witch reduces lactic acid build up. They also help prevent swelling.

Lacrosse Ball - I use this ball to keep the knots out of my back and glutes while driving. I sit or lean against it to work the small knots that build up after sitting for long periods of time. If I am not driving I will dig it into tough spots on my quads and calves.

Foam Roller - You should never leave home without this tool. Check out mobilitywod.com to see more ways to use this bad boy. Love it!!

Paleo Kit - You never know when you will get hungry. And you never want to be without something healthy. Looks weird, but tastes great.

Take care of your body so it can take care of you.

Enjoy Life - Workout!

No Mind

Great article from CrossFit Brick.

http://brickcrossfit.com/no-mind/

Enjoy Life - Workout!

Mandy

Motivation

Even fitness professionals struggle with staying motivated. Recently I went on a one month workout drought. I had a hard time getting myself motivated to workout and usually found a way to talk myself out of it. Usually I blamed it on work, but some how I could also find some muscle pain that needed rest. The truth is I just got lazy. Now I have to play catch up, and that is never fun. So, here are some tips to stay motivated and avoid the drought.

1. Find a friend to workout with! That has been part of my problem. My schedule changed and can’t workout with my friend anymore. You don’t have to workout with your best friend. Just find someone you like who shares the same goals. This is my new mission. Anyone interested? J
2. Have a goal! What is your goal? If you don’t know, you won’t have anything to work for. Oh…and general health is a good goal!
3. Find new ways to get a good workout! Play with the kids, ride your bike, play a sport, or take a class.
4. Think about stress. Exercise is the best stress relief. So if you can’t think of any other reason to workout, think about reducing your stress and that should get you motivated.
5. Hire a trainer to give you a jump start! Even I have fellow trainers write programs for me. If someone takes the time you help you, you feel more obligated to do it.

Good luck!!

Enjoy Life – Workout!

Mandy

Benefits of Rowing

Arms, legs, chest, back, abs—even your mind. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is such a great exercise in so many different ways.

• Low-impact (easy on the knees and ankles)
• High calorie burner (because it uses so many muscle groups)
• Great for joint health (joints move through a wide range of motion)
• Upper body (completes the stroke)
• Lower body (the legs initiate the drive)
• Works the back and abs too!
• Superb aerobic fitness (great for cardiovascular fitness)
• Relieves Stress (for overall health and well-being)

Check out the picture below to help with your rowing form.

Hydration Time

Make sure you are drinking enough water!!! Check this video out

http://www.youtube.com/watch?v=GKjydz3EKnE

Enjoy Life - Workout!

Mandy

Mandy's warm-up

Here is my warm-up. Depending on my workout for the day, I may do more. For example, if I am doing heavy squats, I will add more squats and lower body movements. I also might add more active stretching on days I feel tight. This does not include stretching and foam rolling.

The video shows a shortened version of the warm-up, but below I listed the amount of reps I would normally do.

Neck Circles = 10 each direction

Arm Circles = Both, R, L front and back 10 each direction

Back Ext w/ Rotation = 10 each direction

Air Squat = 25

Lunges = 15 each leg

Toy Soldiers = 15 each leg

KB Swings = 25

Walk Out Push-ups = 5

Pull-ups = 10

Double Unders = 50 (or 150 singles)

Paleo Challenge Week 1

I have completed week 1 of my Paleo Diet challenge and here is my update.

Monday = My addiction to sugar was worse than I thought. I actually felt like pulling out my hair by the end of the day. But I didn’t pull out my hair and I didn’t grab that oatmeal cream pie. I had some fruit and felt better.  Most people say the first two days are the worst.

Tuesday = I realized I can eat a lot. I just wasn’t taking enough food with me. As a side note to anyone who is trying this, you can eat much more natural foods than processed foods. They aren’t as high in calories.

Wednesday = Still not enough food.

Thursday = Still not enough food J

Friday, Saturday and Sunday = I cheated all weekend. My original goal was to have a 24 hour cheat period. Obviously that didn’t happen. I went to the movies and had some popcorn, and it was down hill from there.

This week’s goal is to make it Monday-Friday 100% Paleo and give myself the weekend to cheat. I feel like my sugar addiction is getting better, but I still anticipate some rough nights. Progress not perfection!!!

Two Week Paleo Challenge!

Tomorrow I start my Paleo Diet challenge. I have been dabbling in this for a few weeks, but never took the full dive. My biggest issue was not taking enough food with me for the day. When you aren’t eating processed foods, it’s surprising (in a good way) how much more food you can eat. This diet is not about portions. It is very difficult to overeat on meat, veggies and fruits. If you are up for the challenge, I invite you to join along and comment on your progress.

Two weeks is just the beginning for me. However, this will give me a good idea about how my body responds to the diet. I will be keeping an eye on my energy level, hunger level, strength, physical performance and overall mood. This is also a good diet for anyone trying to lose weight.

Below is a basic overview. For more information please read The Paleo Diet, by Dr. Loren Cordain. Or visit www.thepaleodiet.com or www.robbwolf.com.

Here are the basics

DO EAT:

• Meat (fish, eggs)
• Fruit
• Vegetables
• Nuts

DON’T EAT

• Dairy
• Grains or Corn
• Legumes
• Starchy Vegetables
• Sugar (refined)

GO EASY ON

Beer

• Wine
• Liquor
• Salt
• Artificial Sweetener

The 4-Hour Body by Tim Ferriss

I want to start off by saying that I am not promoting this book. Not yet anyway. I have heard a lot about it and the reviews seem to be either love or hate. So, I am going to read and I will get back to you. If you have read it or want to read it, let me know and we can have a mini book club meeting about it. Check out the trailer link below. Yes, it is a book with a video trailer.

http://www.youtube.com/watch?v=LIVmsIJyj3A&feature=email

Enjoy life - Workout!

Mandy

Get those knees loose!

This is from www.iamunscared.com. Brian MacKenzie is a top endurance athlete!
http://www.iamunscared.com/getting-those-knees-loose/
You know how I feel about mobility. So STRETCH :)

Enjoy Life - Workout!

Mandy

No excuses!!!

Really inspirational!!

http://www.afightingchancemovie.com/

www.noexcusescrossfit.com

Enjoy life - Workout!

Mandy

Tightness From Sitting

We all know what it’s like to sit in a car for hours and end up being super tight. When you sit for long periods of time, your hips, hamstrings and low back tighten up and cause pain. There are a few things you can do to help with this.

The day before and the morning of, make sure you stretch. We all know we should, but most of us don’t. If you are not familiar with different stretches, you can Google it or check out www.mobilitywod.com.

While you are driving put a tennis ball (I use a racquetball) between your back and the seat. Find tight spots around your shoulder blades and put pressure on them. Hold each spot for at least 30 sec. This will prevent your shoulders from slouching forward causing back pain. You can also use the hand that isn’t holding the steering wheel to push the ball into your quads or pec muscles. Be careful doing this while driving.

Once you are home, STRETCH again. Especially hit your hips and your hamstrings. The muscles shorten when you are in the seated position, so make sure you take time to lengthen back out. If you don’t have one, you may want to invest in a foam roller. Rolling out your IT Band (see picture below) and your squads will also increase your mobility.

Enjoy life – Workout!

Mandy

This picture was taken from Google Images!

Questions?

Post questions in the comments that you would like answered.

5k Tips for Beginners

This past weekend I participated in my first 5k race. Although I am a trainer, I sometimes struggle with motivation issues too. Running is where I struggle the most. I knew if I didn’t sign up for a race and tell people I was doing it, I would never do it. So, I signed up and I did it. Here are some tips for others who have a 5k as their goal.

1. Start Training! Just start doing something. If you haven’t exercised in a long time, you can still start by walking. If you are a more dedicated runner, then start pushing yourself.
2. Find a race and sign up! If you commit to it, you are more likely to follow through. Find a few finds to sign up too.
3. Set an appropriate goal. If you are a beginner, then maybe your goal is to finish. If you are more advanced, set a goal that you have a chance to reach, but pushes you to train hard. You probably won’t see any 5 min miles.
4. Vary your training intensity. Mix running (or jogging) with walking to boost your intensity. This is also called interval training and it works the same for beginning and elite athletes. Example: Run or jog as fast as you can for about 30 seconds, then walk a minute to recover and repeat another 30 second interval.
5. Get on a strength training program. Lifting weights helps improve strength, power, muscle endurance, muscle tone and helps prevent injuries.
6. Stretch! Stretch! Stretch! Keep those muscles nice and loose.
7. Nutrition! Eat smaller meal throughout the day to keep your energy up. Make sure you fuel your body before and after your workouts.
8. Have fun!

Enjoy life – Workout!

Mandy

Paleo Diet Overview

I am personally trying to eat a Paleo diet. Although I am still working to find the right portions for my body, I feel better and have more energy.

If anyone is interested in participating in a 30 day Paleo challenge, let me know. Together is always better J.

The site below is a great resource for information on the Paleo Diet. Robb Wolf, a former research biochemist is one of the world’s leading experts in Paleolithic nutrition and author of The Paleo Solution – The Original Human Diet. He is also co-owner of NorCal Strength and Conditioning.

http://robbwolf.com/faq/#overview

Enjoy life – Workout!

Mandy

Tips to Stick to Your Diet

Eating healthy is not always easy. This is something even I have struggled with. Here are my tips for sticking with a healthy diet.

1. Don’t think you have to be perfect. Healthy eating is something that should be a way of life, not a quick fix. We all make mistakes. Those mistakes may actually help you stick with it longer. If you give yourself the occasional cheat meal, then you won’t feel like you are losing out.

2. Prepare a weekly meal plan. Know what you are going to eat ahead of time and shop accordingly. Don’t have a lot of extra food in your kitchen.

3. Prepare your meals ahead of time. If it is available, you are more likely to eat it. This will prevent you from needing the quick fast food meals.

4. Start a food diary. If you have to write it down, you are more aware of your habits.

5. Find a support group. Tell people around you that you are trying to eat healthy. They don’t have to participate, but they need to support you!

6. Exercise! When you workout, you feel more motivated to eat healthy.

7. Read my blog to stay motivated J

If you have questions you want answered on the blog, just ask!

Enjoy life – Workout!

Mandy

Are you exercising too much?

Most people think they aren’t getting enough exercise. For most people that is true. Some people workout too much, which can also be bad. Working out is great for our health and fitness, but too much can cause problems. If we workout too much or train too hard without sufficient rest we can suffer from overtraining syndrome (OTS). Overtraining syndrome is systematic fatigue and inflammation that is characterized by a number of symptoms. If you notice the following symptoms it is time to back off on your training. If you ignore early overtraining syndrome and it becomes a severe case it could take you months to recover.

The typical signs of overtraining include:

• Insomnia
• Achiness or pain in the muscles and/or joints
• Fatigue
• Headaches
• Elevated morning pulse
• Sudden inability to complete workouts
• Feeling unmotivated and lacking energy
• Increased susceptibility to colds, sore throats and other illnesses
• Loss in appetite
• Decrease in performance
• Loss of enthusiasm to workout
• Loss of appetite

Make sure you get enough rest! Your body needs time to recover and, don't forget, you muscles will grow when you give them enough time. Doing the same workout day after day can also lead to overtraining, boredom and possible injury.

Prevent Overtraining!

• Warm up before your workout. Proper warm-up can help prevent injuries.
• Fuel up after exercise. Your body needs energy to recover and that comes from food. A combination of carbs, protein and fat will give your body the energy it needs.
• Stretch.
• Tight muscles can often cause other muscles of your body to overcompensate, which can cause injury over time.
• Take days off. Listen to your body.
• Get enough sleep.

 Enjoy life - Workout!

Mandy

Mobility

What are the benefits of increased flexibility?

1. Increased physical efficiency and performance.
2. Decreased risk of injury.
3. Increased blood supply and nutrients to joint structures.
4. It may also contribute to improved circulation and nutrient transport, allowing greater elasticity in tissues.
5. Increased range of motion.
6. Improved muscular balance and postural awareness.
7. Decreased risk of low-back pain.
8. Reduced muscular tension. Stretching promotes muscular relaxation.

This is a great blog for mobility and flexibility.
http://mobilitywod.blogspot.com/

Enjoy life - Workout!

Mandy

Get outside!

It is going to be beautiful today! Mid 60s and sunny. Get outside!!!

 Here are some ideas for getting out of the gym:

- If you are at work and can’t make it home early, go for a short walk at lunch.

  You could burn around 120 calories with just a 30 min stroll.

- Walk the dog. They need exercise too.

- Play tennis You could burn close to 500 calories.

- Play outside with your kids. Don’t just sit and watch. Join in on the fun.

- Run/Walk.

- Hit up one of the fitness trails. Add in push-ups, pull-ups, bench dips, squats

  and lunges to make it a full body workout.

What ever you do, just get outside!

Enjoy life – Workout!

Mandy

Schick Training Blog

Welcome to the Schick Training fitness blog.  This is the perfect place for anyone who wants to be built like a Brick Schick House. Or for anyone who wants to improve their quality of life.

My goal is not necessarily to provide you with information that you want, but rather the information you NEED to live a long healthy life.

Enjoy life – Workout!

Mandy

COMING SOON!!!