1. November Thoughts & 3 Week Extras

    3 Week Extras -

    Perform 100 rope jumps during 2 minutes of your usual “rest” time.  Add a penalty of 3 rope jumps for each rope jump shorted (if any) – AFTER the workout. IOW (In Other Words), if you only get 50 of the prescribed 100, you are to add 150 rope jumps after the workout.

    General Thoughts for November:

    CaptureWe’ve only a few weeks until the holiday season tries to take over our life. From this moment until about the week of Thanksgiving you’ll have a chance to off-set some of your “cheat” eating. But you MUST focus.

    We challenge you to give some deliberate effort to your nutrition and exercise for the next 3 weeks. We’ll help you! Starts to focus today!

    TODAY, we challenge you to:

    1. Clean up your worst meal. If you “cheat” eat at dinner – STOP cheating! Stop it NOW! Choose a “healthy meal” that you know will serve you. Here are some ideas on meals (from breakfast to dinner selections). Plan your meals ahead. If you blow it and don’t eat the “healthy meal” you intended to eat, make a rule right now that you can only eat a single protein bar or shake for that meal NEXT time. That’s it, NOTHING else!  Drink all the water you need.

    2. Do the 3 week extras. For the next 3 weeks we’ll post some extras on our Facebook site for you to do. These will be aimed toward increasing your over-all fitness.

    3. POST your comments! Let’s try this. We are more successful with community support. Community cannot happen without communication. If you accept our challenges, please indicate that you are out there daily. Just add a little comment of accountability, or of encouragement, or of whatever you feel would add to the collective community in positive ways.

    We’ll see you at the studio and/or in the comments!

     


  2. Are You Planning for Success or Failure?

    By Terry Cobb-CPT, CES

    success

    I had to ask myself this very question recently when I began cleaning out my garage.   Some of you may know that I have gone down 3 dress sizes since I began working here at YPB.   After over 2 years of maintaining my new weight, I discovered that I still had not thrown out my larger clothes.  Many were expensive suits that I had worn in a previous job.  Eeeek!  I thought to myself, remembering how much I had paid for the suits.  Most were 3 sizes too big for me now.  “What if…” I thought to myself.  I have always hated throwing out something I “may” use again.  The thought of donating all of my suits, ate at me.  But then I remembered…I have reached my goal and I’M NOT GOING BACK! I decided that day to continue to move forward.   There are no “maybe’s” for me.  I will continue to press on.  Yes, I have had minor setbacks here and there, but I also have had many more successes and will continue to build on those, not my failures.  So out they go!  To the Goodwill where they will do someone else some good!

    Maybe your success involves something besides your past wardrobe.  Perhaps you have began eating “clean” and have discovered a cupboard full of old junk food you have hung onto “just in case”.  Throw it out! You are planning for success, remember?  You get the idea.  So be encouraged, and build your success upon another success not your past!

     

     

     


  3. Build a Home Gym

    Must-Have Equipment for Your Dream Home Gym

    What equipment do you imagine having in your home to exercise with? Which items would add the most challenge and variety to your workouts with your trainer?

    One of our favorite organizations, IDEA’s members, authors, presenters and fitness professionals (at large) were surveyed and polled about equipment they couldn’t live without. Here, we present (in no particular order) some must-have pieces of equipment for your successful home gym.

    Dumbbells

    Dumbbells are the workhorses of the fitness world. We believe they are destined to remain a fitness mainstay. If you don’t have a selection of dumbbells, it may be time to pick up a set. Compared with other pieces of equipment, dumbbells are fairly inexpensive offering a large variety of exercise possibilities. Dumbbells are also an easy way to track progress, by comparing your starting dumbbell weight with your current weight.

    Pull-Up Bar  

    Pull-ups can be daunting and scary and there are many ways to add a pulling component to your home gym. A pull-up bar, of some sort, takes up very little space, and without the pull-up bar, you’re missing out on two of the most important patterns: pulling and rowing. A pull-up bar also makes a great anchor point for any exercise bands you may already possess.

     

     

    Body Weight Leverage Training

    Equipment like the TRX® Suspension Trainer™ might also take care of the need for a pull-up bar, at least in the beginning stages of building your home gym. The concept is simple: Attach the device to an anchor point like a tree branch or your pull-up bar and use gravity and your own body weight to get a challenging full-body workout.

    “Suspension Training® can be a home gym owner’s dream come true. For under $200, this piece of equipment can be used for cardio, strength and flexibility. It doesn’t need much space, and when bagged and stowed, it takes less space than a pair of shoes.

    Sandbags

    Sandbags aren’t just for protecting against rising waters. Sandbags offer trainers and their client’s tremendous versatility. “Sandbag training can be used for corrective exercises and for teaching people—in 30 seconds or less—to squat properly.

    What should you look for in a sandbag? Consider vinyl options that are less abrasive to the skin and can be easily cleaned. Whether or not the manufacturer offers education could factor into your purchase.

     

    Balance Trainers

    Balance trainers come in various forms—half-balls, balance and wobble boards, disks and sponge pads. We prefer the BOSU® Balance Trainer. This is one of the most versatile pieces of equipment at our training studio. This one product allows you to train with dynamic or static moves, standing, seated, kneeling, side-lying, prone or supine. Training three-dimensionally is of utmost importance when you are striving to instill better movement mechanics before adding load. With the Balance Trainer you have access to cardio, strength and core [training], as well as a comfortable, assisting platform for many stretches, and all the while you are improving balance and coordination. If we could have only one thing, it would be a Balance Trainer.

     

     

    For more information:

    Ryan Halvorson
    IDEA Author/Presenter

    http://www.ideafit.com/fitness-library/must-have-equipment-for-your-dream studio?utm_source=Fit+Tips+September&utm_medium=email&utm_campaign=September+2012+Fit+Tips+-+Non-Member+Drop+1+%281%29 


  4. Ten Top Reasons for Using the Mini Trampoline

    Top Reasons for Using the Mini Trampoline

    Using a mini trampoline (rebounding) offers a variety of health benefits for the body. Rebounding is an easy activity that almost anyone can do, and may provide a way to improve health and fitness levels. 

    NASA has known for some time now about the benefits and science behind rebounding.  Here’s what they had to say:

    “Rebound Exercise is the most efficient, effective form of exercise yet devised by man.” A. Carter summarized a NASA study in 1979, a study which NASA published in 1980 in the Journal of Applied Physiology.

    NASA says, “…for similar levels of heart rate and oxygen consumption, the magnitude of the bio mechanical stimuli is greater with jumping on a trampoline than with running, a finding that might help identify acceleration parameters needed for the design of remedial procedures to avert de-conditioning in persons exposed to weightlessness. “

    As a consequence, literally each cell of your body experiences a G-Force which is two or three times stronger than normal. It is as if your weight would double or triple for a fraction of a second when you hit the deepest point of the Rebounder mat. This exposure to a higher G-Force is what strengthens the body; and as it is only for a fraction of a second, this does not fatigue the body. .During the movement up to the highest point of your bounce, you come to nearly weightlessness and your body can relax completely

    Besides the science behind the rebounder, the mini trampoline provides many health benefits for both young and old:

    1.  Cardiovascular Benefit

    Rebounding requires the use of several muscle groups, similar to jogging, but has the added benefit of causing much lower levels of shock trauma to the skeletal system than running on hard surfaces. Extended use of a mini trampoline increases lung capacities and red blood cell counts and lowers blood pressure.

    2.  Beneficial to the Lymphatic System

    Using a mini trampoline has proven benefits for the body’s lymphatic system, often neglected by other forms of exercise. The lymphatic system fights bacterial and viral infections and transports waste products out of the body. Lymph fluid relies heavily upon muscle contractions to help it transport itself around the body, and rebounding exercises are one of the best means of this. The accelerating and decelerating movements of rebounding exercise a huge range of the body’s muscles, and exercises the thousands of one-way lymph valves and ducts. Rebounding only a few minutes daily can increase lymphatic functions.

    3.  Weight Loss

    Rebounding is a proven way to burn calories and fat, and tone muscle across the body. As a total body exercise, every part of the body receives a workout during rebounding, promoting the burning of calories and fat deposits. Rebounding also helps increase metabolism, resulting in calorie use for extended periods after rebounding has finished. The added benefit is you don’t have to take time out of your day to go to the gym, or set aside extensive time for exercise. You can do rebounding at home, where even a few minutes is beneficial, and can be done in front of the television, or while looking after the children.

     4.  Back Problems
    Rebounding strengthens the back without the undue strain that you would experience running on a hard surface.

    5.  Balance
    This exercise improves balance and coordination because the surface of the rebounder flexes in all directions and therefore gives optimal stimulation to your body’s balancing mechanisms.

    6.   Injury Reduction
    Studies have shown that 27% to 70% of joggers get hurt in their first year of running. The impact forces that cause these injuries can be reduced by 80%.

    7.  Natural Face Lift
    Each cell of your body is like a balloon. This exercise puts them repeatedly under stress as they need to resist the increased G force (when the balloon reaches the maximum elongation). With time, the cell’s membrane gets thicker, thus firmer, and gains elasticity. Your skin is a community of cells. Therefore, regular use of a mini trampoline will firm your skin and increase its elasticity.

    8.  Build Bone Mass
    The NASA study also showed that this was the best exercise to rebuild the lost bone tissue of astronauts whose continued weightless state caused them to lose up to 15% bone mass in only 2 weeks in space. This same exercise can be used by anyone (especially women) to prevent osteoporosis and actually reverse the damage.

    9.  Stress Reliever

    The positive effects on stress levels have been studied in depth. Dr. Morton Walker, in his book “Jumping for Health”, pages 82-91, describes 30 Specific Anti-stress Benefits of Rebounding (Avery Publishing Group Inc., Garden City Park, New York)

    10.  Incontinence

    Rebounding can strengthen the pelvic floor.  If the incontinence is only light, rebounding can be used to strengthen the concerned area. However it is important to “activate the Pelvic Floor” while Rebounding.

    11.   It is fun!

    Rebounding can be great fun as well as a great exercise.  You can do it alone or with your family.  Many seniors find themselves giggling at times as they jump-remembering a more carefree time from their youth when they would use a trampoline in gym class or played on one in a neighbor’s yard.

    With all of these great health benefits available, what’s stopping you?  Call your YPB Fitness Professional today and set up your appointment to “Jump for Joy”!

     

    To read more click any of the following links:

    Live Strong

    Busy Women Fitness

    Qi Bounding


  5. Lose Weight Fast

    Lose Weight Fast

    Your Body’s  Defense Mechanism Against Dieting for Starvation

    By Terry Cobb- CPT, CES

    Do you have a special event like a class reunion or vacation that you’ve been looking forward to for some time, but wish you were a few pounds lighter?  The event is three or four weeks away and you realize you still have those last few nagging pounds you weren’t able to take off.  This is often the time some people decide to “crash diet” and lose the weight as quickly as possible. But at what expense are these pounds costing us? The diagram below gives us a realistic look at what happens to our bodies as they go into a quick defensive mode to preserve and protect our health:

    Restricting calories or limiting yourself to a range of food can equal deprivation and missing out on important nutrients your body needs.   So count the cost first, before you begin that crash diet.  Are you willing to pay such a high price?  Your body was designed to take care of you long term.  Long term weight loss requires lifelong dietary changes.  So remember, small changes over a long period of time equals success.  It will ultimately come from the adoption of a new lifestyle, rather than a fashionable diet.


  6. Crossfit: Over 40? The Pros and Cons

    There has been a lot of talk about Crossfit and the controversy that surrounds this popular workout routine.  What is Crossfit?  Crossfit is a popular training style built around a “Workout of the Day” (WOD), published daily on the Crossfit site.  The workouts of the day are named after women or men for some reason, and tend to be completely different day to day.  Check out the site and read the last week or so of workouts to get an idea of what they look like.  Here’s an example WOD from this week:

    Rankel” 

    Complete as many rounds as possible in 20 minutes of:
    225 pound Deadlift, 6 reps
    7 Burpee pull-ups
    10 Kettlebell swings
    Run 200 meters

    Crossfit has come under tremendous criticism from many in the fitness community for various reasons and yet it remains very popular.  Let’s talk Pros and Cons.

    Pros

    • Intensity Level – Crossfit is performance-oriented – a workout of the day (WOD) is prescribed each day with an “Rx” (prescribed) weight for women and for men on the given exercises which change daily.  While the workouts vary greatly from day to day, they are never easy.
    • “Muscle Confusion” and variety - The fact that the workouts vary so greatly from day to day means the body is always guessing.  It never has the chance to settle into that “workout groove” where it knows what’s coming, setting the body up for adaptation and slower metabolic response. Crossfit focuses on maximal strength, muscular endurance, and cardiovascular efficiency.  You almost never do the same thing twice so you won’t burnout as quick.
    • Camaraderie - The Crossfit community is very welcoming.  Some find that working out in a group helps to keep them motivated.
    • Focus on Compound Movements - Many exercises are considered a compound movement, utilizing several more major muscles in a given movement, so you get a high calorie burn.

     

    Cons

    • Overall Program is Not Balanced –In order to prevent injury, muscular cross training is very important, as is posture.  Injuries most often occur as a result of a muscular imbalance in a part of the body that is being called upon to produce great force.  The “weak link” gives.  That’s why sports trainers pay great attention to training the opposing muscles of an athlete’s main movement. Crossfit also does not have a lot of multi-planar movements.  Most movements are done in the sagital  plane, meaning straight ahead and in front of the body.  Most sports moves involve moving through multiple planes at the same time.
    •  High Risk of Injury – Performing daily to peak performance leads to injury.

    THAT’S JUST A FACT OF FITNESS LIFE!

     If you want be your best you have to push to places you’ve never been before.  Every athlete gets injured at some point.  It’s just the law of nature and physics.  The goal of your work out should be to obtain the greatest results at the lowest possible risk.  Crossfit is both sport performance and Olympic style lifting in a group setting.  That means one coach oversees an entire group.  It doesn’t matter how good the coach is, he can’t stay on top of everyone’s technique and form.  Plus, different people have different issues that get in the way of proper form. Due to the nature of most of the workouts, particularly the tendency to put a focus on completing circuits as fast as possible, proper exercise form can start to get ignored. When that happens injury becomes extremely likely.

    • Dangerous Loading Protocols-As an example, one workout of the day required 30 reps of the power snatch at 135 lbs.  The snatch is an explosive Olympic lift, which should probably be only 5 to 6 reps per set due to the technical complexity involved.  It’s just too hard to maintain your form past that point.  Likewise, the above 6 reps of 225 lb deadlifts is out of reach for many.
    • Lack of Progression-Lack of progression – Due to the “never repeating” nature of the programming, it is difficult, if not impossible to track progress in major lifts.

    Crossfit can be a pretty good protocol for certain people, specifically people who are already quite fit and looking to improve their all-around fitness and performance: some strength, some speed, some muscle, some fat loss.  If you are that person, go for it.  However, anyone who is not already pretty advanced in the gym, would do better looking to programs more specifically tailored to his or her goals and skill levels.

    For those that fall into the over 40 category, you may have one or two areas of physical limitation due to a past injury or another type of reoccurring pain.  For you, Crossfit may not be the best idea, as you might need specific modifications for your workouts and a more individualized approach.  For others, proceed with caution.  Crossfit can be a fun, challenging workout routine that can bust boredom and increase your fitness level.  Just remember:  Know YOUR OWN personal goals and limitations and work toward within those parameters’.

    Read More about Crossfit exercise overexertion:

    http://www.acefitness.org/certifiednewsarticle/962/crossfit-is-the-gain-worth-the-pain-ace-experts

    http://www.ideafit.com/fitness-library/exercise-overexertion

    http://journal.crossfit.com/2011/06/rhabdomyolysis-revisited.tpl

     


  7. An Interview with Dawn English, Triathlon Coach

         

    Several of our clients have recently taken up running and have been interested in running, biking and/or swimming competitively.   As we continuously push our aging client base to be more active, we want to provide the best information we can for them and our readers.  Industry leader,  triathlon coach, wife and mother,  Dawn English took  some time from her busy schedule and allowed us to interview her.  A big thank you to her for allowing us to feature this interview as one of our blog posts.

    Who would be a good candidate to do a triathlon?

    Anyone, that has been cleared medically to participate in extended cardiovascular activities and has basic bio-mechanic function.  Triathlon is a great way to lower your BMI, blood pressure, cholesterol, and you may just drop a few pant sizes along the way.  “I thought triathlons were longer,” you say.  Not always. There are many shorter triathlons called sprints There is even a local event, the STARR TREK Triathlon, where the distance is a 200 yard swim, 6 mile bike, and a 1 mile run. These distances are attainable and allow you to train without feeling like you should give up your day job or your family! (No offense to my Half Ironman and Ironman posse. I am a devotee of all long-distance sporting events, but I want to make this interview palatable – not scary – for the newbie.)

    And – one of the coolest parts of a triathlon – you will see athletes of all shapes and sizes. It’s a myth that all the athletes look like they should be lifeguards on Baywatch.

    What could our clients expect in the way of a training regime?

    As you train, you will notice a direct correlation between how you treat your body and how your workouts feel. Eat heavy food, and you will feel heavy when you run. Lose sleep, and you will feel tired when you bike. Skip lunch, and you will have nothing for your swim after work. Triathlon training is a holistic approach to fitness, as you need adequate fuel and energy to accomplish the task. So in the process, it may just motivate you to skip the fried food, eat some fruit and turn off the T.V. to hit the sack earlier.

    What could they expect from a coach?

    There are many training plans available online or entire books on the subject.  USA Triathlon Certified coaches are also available to provide more customized programs.  These can be found on the USA Triathlon website.  Triathlon coaches can be utilized strictly online or locally for more one-on-one training.

    All three disciplines recruit different muscles, giving your body time to recover. And for those of us who have seemed to develop ADD over the years, the constant change is a bonus.

    When would be a good time to get started? Time of year, etc…….

    Anytime.  Triathlons are held year round.

    Where can our aging clients go to get the best training information based on their age?

    Triathletes  that are 40 years and older are called “Masters.”  And, age is relative…..it depends on age in years…….or their physical age based on the type of shape they are in.  I have worked with many older athletes that are in better shape than some 30 year olds that are just getting started.   Basic bio-mechanic principles apply.  Typically, older athletes need more time to recover and need to make strength training priority 1.   Any triathlon training book will address aging and triathlon as will credible websites.   Other factors to consider include:  history of injuries, surgeries and chronic medical conditions.

    Why would you suggest someone take on this multi faceted sport at an older age?

    For the exact reason -that it is multi faceted.  All three disciplines recruit different muscles, giving your body time to recover,   As a rule, older people rule in triathlons! It’s true! To really develop in all three sports requires maturity, discipline and years of training. For the most part, the fastest participants in triathlons are 35+, 40+ and even 50+. It’s great to be part of a sport where the young 22-year-old doesn’t always have the advantage. No offense to you 22-year-olds out there!

    How does personal training fit into this overall training program?  Or, how does a person get started?

    Personal training in terms of strength training is crucial.  One of the biggest mistakes triathletes make is making time to swim, bike and run and not strength train.  As we get older we lose muscle mass without strength training.  Furthermore, strength training allows us to work muscles/tendons that are not worked when you swim, bike and run to provide balance.  So, when starting a triathlon training program, strength training should always be a component.  In addition, structure your training around technique in all 3 disciplines before you even worry about building power and speed.  Technique provides the foundation for injury prevention.

    Dawn English is a USA Triathlon, Level 1 Certified coach and has been coaching athletes since 2008.  She coaches beginners, experienced, juniors and Masters athletes.  Her training programs are structured around technique and basic cardiovascular fitness.  Personally, she has been competing in triathlons since 1999 and has done over 60 triathlons including 12 Half Ironmans (PR 4.57) and Ironman Texas in 2011 (11:50.01).  She is a two time 70.3 World Championship Qualifier and a 2012 USA Triathlon All American.  She has organized newbie youth and adult triathlon clinics for the community in conjunction with the Corpus Christi Triathlon Club for the last 4 years.  and has an undergraduate degree in Communications and a Masters in Public Administration. 

    Dawn has 2 Elementary aged children and is a Navy Spouse.To contact Dawn English:
    Equilibrium: Triathlon Coaching for Real Life
    equilibriumcoaching@yahoo.com
    (361) 658-9331


  8. Top 10 Motivational Quotes

    We recently posted a poll asking for feedback on the best motivational quotes.  Here are the top 10:

    1.  Only exercise the body you want to keep

    2. Blessed are the flexible, for they shall not be bent out of shape

    3.  Nike’s “Just Do It”

    4.  Pain is weakness leaving the body

    5.  Does it hurt more to do it or not to do it?

    6.  Once again, skill and daring have overcome fear and anxiety!

    7.  You can’t make a mistake when you are trying something new

    8. If it’s important to you, you will find a way.  If not you will find an excuse.

    9.  Don’t think, act.


  9. A Frequently Asked Question by Beginner Runners

    As a beginner runner, you probably have a lot of questions. Beach to Bay Relay Marathon is just around the corner and now is the time to get acclimated to running outside. The weather climbed to almost 80 today. Get outside now so you can handle it as it gets even hotter in the coastal bend – late spring. Here is an answer you need to the most frequently asked question by beginners.

    Question: Can I Walk During My Runs?

    I am new to running and I can’t always run through the entire distance of a longer run. Is it OK to walk during my run?

    Answer: Yes, it’s absolutely fine to walk during your longer runs and even during the race itself. Some runners mistakenly associate walking during a race or run with giving up and will only walk reluctantly when they reach the point of extreme fatigue or discomfort. I encourage runners to embrace walking as part of their overall strategy for completing their runs or races and to add weight training (especially for knee injury prevention) for non-running days to your training schedule.

    Walking can actually help you in many ways, including:

    • Walking helps you increase your muscle endurance without putting as much stress on your joints and muscles as running does.
    • Your heart rate is lower when you’re walking, which means your body will use fat for energy rather than mostly fast-burning carbohydrates.
    • Walking during a run or race (especially a long one) gives your running muscles and joints a chance to rest and recover, which can help you complete your planned distance and also help prevent injuries.
    • Taking a walking break can really break up the monotony during a long run or race, which can help you deal with the mental challenges and any discomfort you may be feeling.

    Here are some ways runners can incorporate walking into their runs:

    • Walk for the warm-up and cool down portions of your runs.
    • Try a run/walk approach, where you run for a certain period of time or distance, and then walk for a different interval. Some runners who use this approach say it helps keep them injury-free.
    • I’ve always walked through the water stops during a race. It breaks up my running and I don’t spill water all over myself.
    • If you do incorporate walking into your runs, just make sure that you still maintain good form and don’t take it as an opportunity to really slow down and rest. You should keep your elbows at a 90-degree angle (not at your side) and take quick steps. That will make the transition back to running much easier.

    Beach to Bay Training Schedule

    Knee Injury Prevention Program


  10. Gardening Workout

    Click on image for gardening workout!

    Spring is Here!

    The best part of spring? Gardening! Get your garden ready and workout at the same time! Simple gardening like raking, fertilizing, weeding  and mowing can all give you a workout.

    This Spring-Workout shows you three different levels of activities! What are you waiting for? The weather is perfect to get your gardening workout on.


eXTReMe Tracker