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  1. Push up Your Technique

    The push up is one of the easiest exercises to do anywhere you go.  The great thing about it is that anyone can do a push up and all you need is your body. This blog is about learning the proper technique on how to do a push up and how improper technique can lead to injury and weaken the effectiveness of the exercise.

    Muscles at Work!

    Since a push up requires multiple joints use, it will take more than one muscle to execute the exercise properly.  Pushups are known to work the chest, triceps, and shoulders but require much more than that for proper technique.  The abdominals and glutes are important in the exercise because they help stabilize and align the upper and lower body.

    Improper Technique

    Whether doing push ups from the knees or toes, it is important to stay in alignment to avoid injuring the low back or shoulders.  One of the more common mistakes people make is having their butt too high or low in the air.  This will significantly reduce the effectiveness of the exercise and may lead to injury.  Two other bad techniques are arching your upper back or having your head in the wrong placement.  Both of these techniques will cause tension on a person’s neck and ultimately affect someone’s posture.  The last improper technique, which can easily be adjusted, is having the elbows out too wide.  This will cause the humerus’s head to nudge up against the clavicle which can cause sharp pain or discomfort.  A great fix for this is to just bring in the elbows.

    improper technique 1 improper technique 2

     

     

     

     

     

    Proper Technique

    Proper push up technique will start from the head all the way through the legs. First start off by having a straight head and neck position so that you do not get any neck pain.  Next, your shoulders should be back and stable while your hands should be slightly wider than shoulder width apart, and at chest level.  Your hips and torso should also be straight by keeping your core and glutes in tightly engaged.  Once you are in the start position, lower your body until your arms are at 90° so that you can avoid injury to your shoulders.  Now you can go lower that 90° but it all depends on whether or not your shoulders are healthy enough to handle that type of range of motion.  Whether doing push ups from the knees or toes one should always get a full range of motion and at a controlled tempo.  Doing a push up too fast can cause you to lose technique and not engage all of your muscles properly.

  2. Fall Fitness Guidelines

    Fall is a time when LOTS of people are starting to make fitness goals and we want to make sure that you reach those goals.

    If you follow these Fall Fitness Guidelines you will be well on your way to seeing serious results this season!

    1: Moderate Aerobic exercise: The American College of Sports Medicine suggest all adults should engage in 30 to 45 minutes or more of moderately intense physical activity daily to maximize fitness gains and fat loss.

    2: Concern for Muscle: According to the Mayo Clinic, if your aerobic workouts aren’t balanced by a proper dose of strength training, you’re missing out on a key component of overall health and fitness that will maximize fat loss, build bone density, improve posture, develop muscle tone and slow down the aging process.

    3: Right Nutrition: Eat 5-6 small meals and snacks each day. Studies indicate that when people eat more regularly throughout the day, they are less likely to overeat or indulge in less-healthy choices.

    4: Drink Water: Our body is 50-60 percent water, and when we are dehydrated, our body and its organs and systems don’t function at their optimal level. How Eight Glasses a Day can Keep the Fat Away

    5: Practice the 80:20 rule. You can’t expect to be perfect for the rest of your life, and setting these types of high expectations will definitely set you up for failure and feelings of inadequacy. The 80:20 Diet Rule

    6: Limit your alcohol intake: Alcohol poses a number of problems. It is high in calories and lacking in nutrient value.Is Alcohol Making Me Fat?

    7: Increase your daily activity: Try to think of ways that you can be more active throughout your day without having to actually exercise. 200 Healthy Calories In/Out
    8: Journal: Keep an activity and food log. Record your daily exercise and what and how much you eat. Food Journaling is Good For Your Health.

    For more details on these guidelines read this article

    Yours in Health & Fitness,
    Lisa Wright

     

  3. 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.

  4. Top 10 Medicine Ball Exercises – Workout

    The idea of completing an entire total-body workout using nothing more than an 8-pound medicine ball may not seem intimidating. But consider: This 10-exercise routine is the same one that University of North Carolina strength and conditioning coach Jonas Sahratian uses to whip the Tar Heels into championship-game shape. It’s designed to help you build a rock-solid core, burn fat, and improve your overall performance.

    Sahratian calls this workout the Med Ball 400. The 400 represents 400 repetitions.  However, we suggest you start with 200 reps. (Call it the Med Ball 200)—the number these spring breakers, that were down last week with my daughter Holly, completed when they performed the routine. The best part: All you need is a medicine ball to do this workout any place, any time.

    The Medicine Ball 200

    An old-school way to get your body in great shape

    Perform this routine at the end of your regular workout or as a stand-alone workout, 3 days a week. (Use a 6-, 8-, or 10-pound medicine ball, which you can purchase through YPB Training Studio) Do 20 repetitions of each exercise in the order shown. Complete the routine as a circuit, doing 1 set of each movement in succession and without resting. Was it too easy? Rest 60 to 90 seconds and do the circuit again.

    1. Big Circles standing with your feet shoulder-width apart and knees slightly bent; hold a medicine ball with your arms extended directly above your head. Now, without bending your elbows, rotate your arms counterclockwise using the ball to draw large imaginary circles in front your body. Do 10 circles, and then reverse direction to clockwise and do 10 more.

     

     

     

     

     

    2. Woodchopper Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head. Now bend forward at your waist and mimic throwing the ball backward between your legs—but hold onto the ball the entire time. Quickly reverse the movement with the same intensity, and return to the starting position. That’s 1 repetition.

     

     

     

     

     

    3. Standing Russian Twist Hold a medicine ball with both hands in front of your chest and your arms straight. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left. Then reverse direction: Pivot on your left foot and rotate all the way to the right. That’s 1 repetition.

     

     

     

     

     

    4. Squat to Press Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head. Lower the ball back to the start. That’s 1 repetition.

     

     

     

     

     

    5. Medicine-Ball Sit-up Grab a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest. Now perform a classic sit-up by raising your torso into a sitting position. Lower it back to the start. That’s 1 repetition.

     

     

     

     

     

    6. Rocky Solo Sit on the floor with your legs straight, and hold a medicine ball with both hands just above your lap. Twist your torso to the right and place the ball behind you. Then twist all the way to your left and pick the ball up and bring it back to the starting position. That’s 1 repetition. Do 10 repetitions. Immediately do another 10 repetitions, but this time twisting with the ball to your left.

     

     

     

     

     

    7. Toe Touch Grab a medicine ball, lie on your back, and raise your legs so they’re straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight. Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes. Lower yourself back to the starting position. That’s 1 repetition.

     

     

     

     

     

    8. 45-Degree Twist Grab a medicine ball and sit on the floor. Lean back at a 45-degree angle, raise your legs and feet off the floor, and hold the ball with both hands in front of your chest, your arms straight. Without dropping your legs or arms, rotate the ball and your torso as far as you can to the right. Then reverse direction, rotating all the way to the left. That’s 1 repetition.



     

     

     

    9. Suitcase Crunch Lie on your back with your legs straight. Use both hands to hold a medicine ball above your head and barely off the floor. Simultaneously raise your torso and bend your right knee toward your chest as you bring the ball over your knee and toward your foot. Reverse the movement and repeat, this time bending your left knee. That’s 1 repetition.

     

     

     

     

     

    10. Diagonal Crunch Grab a medicine ball and lie on the floor with your legs straight and spread wide. Roll onto your right hip and hold the ball with your arms straight at 10 o’clock above the top of your head. To perform the movement, raise your arms and torso and then touch the ball to the floor between your legs. Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o’clock above your head before you repeat the movement. That’s 1 repetition. Now, repeat, alternating back and forth in this manner.

     

     

     

     

     

    Read more at Men’s Health: http://www.menshealth.com/fitness/ultimate-medicine-ball-workout#ixzz1pVoXcxQ5

  5. 200 Healthy Calories IN/OUT

    Celebrating our 200 + Facebook Fans

    Thank you for all the ways that you engage our social media efforts. If all else fails, enlist a trainer. If you’re tired of the same old routine, hire a personal trainer for 1-3 sessions to help you come up with some fun and creative moves that you enjoy doing. At Your Personal Best Training Studio, we work you hard and make it fun!

    This list of 200 calories IN is current information. We recommend a balance of protein and carbs whenever possible but PLEASE don’t go hungry! Your body will try to eat it’s lean tissue.

    The following 200 calories OUT will be most accurate according to your bodyweight. We’ve provided an exercise calculator link at the end of this list that includes most of the activities listed.

    1.          In:        8 oz nonfat fruited or plain yogurt
    2.         Out:     Zip lining through the trees for 30 min.
    3.         In:        A little less than a cup of Quaker Oatmeal Squares
    4.         Out:     Golfing-50 minutes
    5.         In:        8 oz nonfat yogurt with 1 Tbsp slivered almonds, ground flax or wheat germ
    6.         Out:     Snowshoeing for 22 minutes
    7.         In:        Triple whammy:

                                 60 caloriesSmall (5-ounce) fresh fruit cup
                                 70 calories1 1/2 tablespoons Back to Nature Nantucket Blend Trail Mix
                                67 calories1 cup bell pepper strips with 2 tablespoons fat-free ranch

    8.         Out:     Washing and vacuuming your car 40 minutes
    9.         In:        4 oz nonfat or 1% fat cottage cheese on 1 slice whole grain bread or an English muffin
    10.      Out:     Putting away groceries one hour 15 min.
    11.       In:        ½ cup frozen low-fat yogurt topped with ½ cup diced fruit of choice
    12.      Out:     Walking or walking your dog. (about 4 mph) pace-25 minutes
    13.       In:        ½ cup nonfat pudding
    14.      Out:     Racquetball 25 minutes
    15.       In:        1 oz soy cheese alternative or nonfat/2% fat cheese and 3-5 whole grain crackers
    16.      
    Out:      Climbing stair case 30minutes
    17.       In:        1 oz part-skim mozzarella string cheese and 1 medium apple
    18.      Out:     Bowling-60 minutes
    19.       In:        6 oz skim or reduced fat soymilk and 2 graham crackers                                                                        20.      Out:     Cycle 30 minutes at 10-12 mph
    21.       In:        More for your calories

                           55 calories – 1 Ghirardelli Squares chocolate
    38 calories – 1/2 ounce herbed goat cheese
    56 calories – 7 Kashi TLC Honey Sesame Crackers
    51 calories –  1/2 cup sugar snap peas with 3/4 tablespoon ginger-and-miso dressing

    22.      Out:     Painting your house-40 minutes
    23.       In:        (1) 8 oz can of reduced sodium V8 juice and 3-6 whole wheat crackers.
    24.      Out:     Swim 25 minutes
    25.       In:        1 serving Split Pea Crisps
    26.     Out:     Mow lawn 40 minutes
    27.       In:        1 cup raw veggie of choice, dipped in 2 Tbsp reduced fat salad dressing
    28.      Out:     Gardening 55 minutes

    29.       In:        1 cup raw veggie of choice, dipped in ¼ cup hummus
    30.      Out:     Walk laps around the mall-36 minutes
    31.       In:        1 Tbsp peanut butter spread over 2 celery stalks and topped with 2 Tbsp raisins
    32.      Out:     Moderate circuit training-30 minutes

    33.       In:        1 cup cooked vegetable with 1 ounce melted 2% fat cheese
    34.      Out:     40 minutes fast dancing

    35.       In:        2 slices diet whole wheat bread w/1 cup sliced raw or cooked veggies of choice & 1 oz. nonfat cheese slice
    36.      Out:     Play basketball 20 minutes

    37.       In:        1 medium serving most fruits and 1 oz. chunk of lite cheese
    38.      Out:     Jog at 5 mph pace 20 minutes

    39.       In:        ½ cup fruit canned in own juice or light syrup
    40.      Out:     Cleaning and vacuuming 40 minutes

    41.       In:        6 oz skim milk, ¾ cup diced strawberry & banana, 1 Tbsp chocolate syrup & 1 cup ice blended = smoothie
    42.      Out:     Active stand-up Paddle Boarding a little less that 1 hour.

    43.       In:        1 Tbsp peanut butter spread over a medium apple
    44.      Out:     Spinning 15 minutes

    45.       In:        2 Tbsp roasted nut of choice (soy nuts, slivered almonds, etc) with 2 Tbsp raisins or dried cranberries
    46.      Out:     Elliptical trainer 15 minutes
    47.       In:        1 cup coffee and 2 fig Newton cookies
    48.      Out:     Step aerobics 20 minutes
    49.       In:        ¼ cup reduced fat trail mix
    50.      Out:     Rock-climbing 20 minutes
    51.       In:        3 peanut butter-filled wheat crackers with 6 ounces skim milk
    52.      Out:     Tae Bo 20 minutes
    53.       In:        1 packet plain oatmeal with 8 oz skim milk
    54.      Out:     Play soccer 20 minutes
    55.       In:        1 ounce whole wheat or oat bran pretzels, lightly salted
    56.     Out:     Skiing cross country 20 minutes
    57.       In:        1 Nature Valley crunchy granola bar
    58.      Out:     Walk up and down stairs 20 minutes
    59.       In:        1 Nature Valley chewy trail mix bar
    60.      Out:     Strength training (weight lifting, weight training) for 1 hour
    61.       In:        3 cups air-popped popcorn
    62.      Out:     Play flag foot ball 25 minutes
    63.       In:        1 ounce dry whole grain cereal
    64.      Out:     In-line skating 25 minutes
    65.       In:        2 oz canned tuna or chicken on 3-6 whole grain crackers
    66.      Out:     Punching bag 25 minutes
    67.       In:        2 oz smoked salmon with 1 Tbsp nonfat cream cheese on ½ of a whole wheat small bagel
    68.      Out:     Play tennis. 25 minutes
    69.       In:        3-4 egg white omelet with broccoli and 1 slice whole grain bread with fat-free cream cheese (or dry)
    70.      Out:     Rearrange the furniture 35 minutes
    71.       In:       Protein drink consisting of ½ cup water, a fruit portion, ice cubes and 1-2 scoops of protein powder blended
    72.      Out:     Hula-hoop 40 minutes
    73.       In:        One whole grain wrap, 3 oz cooked chicken breast, mustard, or horseradish, lettuce and lots of veggies
    74.      Out:     Play kickball 40 minutes
    75.       In:        1/4 cup trail mix or granola
    76.      Out:     Using a lateral thigh trainer for 38-40 minutes
    77.       In:        7-8 Triscuits™ with spread of low fat-cream cheese
    78.      Out:     Motor-cross 45 minutes
    79.       In:       7-8 Triscuits™ with refried black beans
    80.      Out:     Pilates 50 minutes
    81.        In:       Celery sticks with 2 Tbs. peanut butter
    82.       Out:     Jump on trampoline 50 minutes
    83.        In:        Sandwich with one slice w/w bread and 3 oz. chicken or 2 oz turkey breast, Mustard
    84.       Out:     Paddle in a canoe leisurely for 55 minutes
    85.        In:        Huge salad with 1/2 cup black beans, unlimited veggies
    86.        Out:     Swinging on a swing. 60 minutes
    87.        In:        One hot dog, one slice whole grain bread, ketchup and relish
    88.        Out:     Paint a room 60 minutes
    89.         In:        ½ cup vegetarian chili, (made without the beans), celery stick
    90.        Out:     Play volleyball 60 minutes
    91.         In:       ¼ C. Nestle Cranberry Raisinets
    92.        Out:     Play badminton 60 minutes
    93.         In:        2 Fiber One 90 Calorie Chewy Bars in Chocolate Peanut Butter
    94.        Out:     Play Frisbee 60 minutes
    95.         In:        2 Ryvita™ crackers, <1 Tbs. no-sugar added natural Peanut butter, ½ pear sliced
    96.        Out:     Vacuum your car 70 minutes
    97.         In:        1/8th butternut squash baked, 1 tsp, raisins, and 1.5 tsp. brown sugar, 1 oz. cheddar cheese
    98.        Out:     Play table tennis 60 minutes
    99.          In:        4 whole wheat graham crackers, 1.25 Tbs. Peanut butter
    100.      Out:     Belly dancing. 60 minutes
    101.        In:        ¾ cup fat-free yogurt-plain or fat-free cottage cheese with 1 fruit and 1 scoop of protein powder
    102.      Out:     Washing the dishes 90 minutes
    103.        In:        Huge salad with 1 oz. feta cheese, unlimited veggies and 7-8 Triscuits™ with vinegar and fresh herbs
    104.       Out:     Water aerobics 45 minutes
    105.        In:       ½ cup re fried beans, ½ cup fresh tomato salsa with whole grain wrap toasted in the toaster.
    106.       Out:     Play with your pet 60 minutes
    107.        In:        4 oz. white,flat fish like flounder or tilapia.
    108.       Out:     Build a sand castle. 60 minutes
    109.        In:        2 Wheatabix™ biscuits, 1 cup soy or skim milk
    110.        Out:     Wash windows 60 minutes
    111.         In:        1 Wheatabix™ biscuit, ¾ cup soy or skim milk, 1 fruit portion
    112.         Out:     Snowball fight-38 minutes
    113.         In:        3 tablespoons hummus; 1/2 W.G. pita, cut into pieces; and 1/2 cup peapods
    114.         Out:     Ice skating-26 minutes
    115.         In:        1 cup strawberries drizzled with 2 tablespoons chocolate syrup
    116.         Out:     Automobile repair for 1 hour.
    117.         In:        Reduced fat caramel apple (without nuts)
    118.         Out:     Shovel snow-30 minutes
    119.         In:        3 slices mini pumpernickel with 1 slice Swiss cheese
    120.        Out:     Clean the garage 70 minutes
    121.         In:        1 packet low-sugar oatmeal topped with a handful of berries
    122.        Out:     Nintendo Wii – playing continuously on a (tennis or boxing options) for 50 min.
    123.         In:        Spiced maple yogurt: 6 ounces plain yogurt, 1 tablespoon maple syrup, and a dash of cinnamon
    124.         Out:     Clean out old cupboards 55 min
    129.         In:        12-ounce light beer and 12 pistachios
    130.        Out:     Digging in the garden for 30 minutes
    131.          In:        1 chocolate pudding cup with 1 graham-cracker square crushed and sprinkled on top.
    132.         Out:     Using a twist disc (abdominal rotation trainer) for 25 minutes
    133.          In:        12-ounce nonfat cafe mocha (no whipped cream)
    134.         Out:     Giving a loved one a good massage for 45-50 minutes
    135.          In:        8-ounce V8 juice with 1 piece of string cheese
    136.         Out:     Playing softball or baseball for approx 30 minutes
    137.          In:        2 tablespoons low-fat spicy bean dip and 18 baked tortilla chips
    138.         Out:     Doing karate for 30 minutes
    139.          In:        4 whole-grain crackers with 1 tablespoon honey soy-nut butter
    140.         Out:     17 minute Tabata
    141.          In:        ¼ C. Chocolate covered soy nuts
    142.         Out:     30 minutes of low impact aerobics
    143.          In:        2 Cups Sliced strawberries and 2 Tbs. low fat whipped cream
    144.         Out:     Playing squash for 20-25 minutes
    145.          In:        1 small container Skinny Cow strawberry cheese cake ice cream & ½ C. sliced strawberries
    146.         Out:     Using a punch bag for 25-30 minutes
    147.         In:        1 serving Dole Fruit Crisp in Apple Cinnamon
    148.         Out:     20 minutes of a kickboxing class
    149.         In:        Planters Nutrition Omega-3 Mix-1/4 cup
    150.         Out:     30-40 minutes sex
    151.         In:        1 C. Haagen-Dazs All Natural Low Fat Frozen Yogurt in Peach
    152.         Out:     Tai Chi-1 Hour
    153.         In:        1 Slice Amy’s Gluten Free & Non-Dairy Cake in Chocolate
    154.         Out:      Water skiing 25 minutes
    155.         In:        Atkins Advantage Sweet & Salty Almond Crunch Bar
    156.         Out:     Tae Kwon Do-20 minutes
    157.         In:        2 Figs and 1 slice Prosciutto
    158.         Out:     Hiking 30 minutes
    159.         In:        1 Edy’s Antioxidant Fruit Bar in Pomegranate
    160.         Out:     Stationary rowing 30 minutes
    161.         In:        1 Serving Quaker True Delights Rice Snacks in Sea Salt & Cracked Black Pepper
    162.         Out:     Ballroom dancing 1 hour
    163.         In:        1 Serving Musselman’s Healthy Picks Apple Sauce in Raspberry Açaí
    164.         Out:     Dressing up-trying on clothes-1 hour
    165.         In:        1 Weight Watchers snack cakes in Chocolate Crème Cake
    166.         Out:     Wash the dog-30 minutes
    167.         In:        1 Serving LUNA Minis in White Chocolate Macadamia, Peanut Butter Cookie, and Lemon Zest
    168.         Out:     Stretching-one hour
    169.         In:        1 Serving Garden Seven Grain Crispy Tenders
    170.         Out:     Sitting in a Jacuzzi-one hour
    171.         In:        1 Skinny Cow Truffle Bars in White Mint
    172.         Out:     Grocery shopping one hour 15 minutes.
    173.         In:        1 Yoplait Delights Parfait in Lemon Torte
    174.         Out:     Beach volley ball-25 minutes
    175.         In:        1 Edy’s Antioxidant Fruit Bars in Pomegranate
    176.         Out:     Playing drums 45 minutes
    177.         In:        Kellogg’s Special K Fruit Crisps in Strawberry
    178.         Out:     Showering 1 ½ hours
    179.         In:        1 Serving Popchips Potato Chips in Cheddar
    180.         Out:     Fishing for one hour
    181.         In:        1 Serving Kashi Heart to Heart Warm Cinnamon Oat Cereal
    182.         Out:     Duck hunting 1 hour
    183.         In:        2 Hard-Boiled Eggs with Salt and Spice
    184.         Out:     Trap shooting one hour
    185.         In:        1 Serving Stacy’s Pita Chips in Garden Veggie Medley
    186.         Out:     Mopping for one hour
    187.         In:        ½ cup Hummus with Celery Sticks
    188.         Out:     Billiards for 70 min.
    189.         In:        A little less than Ghirardelli 60% Cacao Squares Dark Chocolate
    190.         Out:     Cooking or food preparation for 1 ½ hours.
    191.         In:        8 oz nonfat yogurt with ½ cup mixed berries
    192.         Out:     Laughing , taking classroom notes or standing and talking on the phone for 2.5 hours
    193.         In:        8 oz skim milk or reduced fat soymilk and 1 piece of fruit

    194.         Out:     Riding a unicycle for 35 minutes (or at least trying to)
    195.         In:        BOOST® Calorie Smart™ with 190 Calories
    196.         Out:     12 minutes of vigorous step-ups
    197.         In:        4 oz nonfat or 1% fat cottage cheese with ½ cup canned fruit in own juice
    198.         Out:     Just over 20 minutes of Burpees (if you can live through them)
    199.         In:        Pure & Natural Granola in Peak Flax Oats and Honey with Blueberries
    200.       Out:     Ironing-1 hour 15 min          

     

    Exercise Calculator Based on your body weight.
    http://www.myfitnesspal.com/exercise/lookup

    Or download this FREE fitness tool bar to your browser.
    http://www.myfitnesspal.com/tools

  6. Exercise of The Month – One Leg Squat

    The one leg squat is a great bodyweight leg exercise that is also great fun to practice.  It is not the most difficult skill to master, but once obtained the one leg squat can be varied and can offer advanced progression to all fitness levels.   As much a test of balance, coordination and flexibility as leg strength it is a skill that transfers over well to many sports and activities in everyday life.  We highly recommend this exercise to be included in most fitness programs.

    Balance is one important component of the squat that is needed as a foundation to stand on one leg and perform the squat. Test your balance by lifting one leg out in front of you and see how well you can maintain the position, if this is not a problem, skip this part and move on to the next phase.  If on the other hand you find yourself swaying this way and that, then improving your balance is the first thing to do.  You can improve your balance and can modify your squat a few different ways.  Using balance poles or a chair behind you can aid in performing the one leg squat, as you continue to work on your balance.  Keeping your arms pointing straight out in front of you will also help maintain your balance by keeping your weight over the pushing leg- if you find you are unstable crossing the arms over the chest.

    Start by sitting down on the bench with both legs and standing up on one. Once you’ve got that down, engage your core, lower yourself down to the bench on one leg and use both legs to stand back up. From there, try to do the entire motion on one leg. Do not bounce off the bench. At first, it may help to pause on the bench, but try to work towards making it one continuous motion. When you can control the eccentric and come back up without the knee caving in, it’s time to move on.

    The next step is to increase the range of motion. The best way to do this is to stand on a step so that the non-working leg can drop below the foot of the working leg. Work down gradually until you reach a depth where the femur is at least parallel to the floor.

    Another way to perform the one-leg squat is to use the TRX and perform a “Pistol” by using your own body weight, aided by a suspension training system. The TRX one leg Squat develops core stability, anti-rotational strength and coordination in a single exercise.

    Start at the end range of motion, standing on one leg, with your hips extended and your core braced. Lock your shoulders down and back.  Your bodyweight should be equally distributed between your leg and arms as you lower yourself down in one smooth controlled motion. When you reach the bottom of the exercise, pause for a moment to reengage your core and pull yourself up, again with equal effort from your arms and leg. Extend the pause at the bottom for a longer isometric contraction before you come up to further challenge this exercise.

     

     

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  7. Correct Breathing While Exercising

    Weight training is an essential part of any fitness program, but can be potentially harmful when done incorrectly.  Proper breathing is a very valuable and often overlooked function of the human body. When you inhale, you take in oxygen, which gets transported through blood cells. When you exhale, you get rid of toxins and gases such as carbon dioxide. Proper breathing during exercise is of utmost importance because it helps oxygenate hard-working muscles and supplies them with nutrient-rich blood.

    When it comes to weight-training, most of us hold (or force) our breath as a means of handling intensity.  Unfortunately, breath-holding decreases our ability to produce high intensity muscular contractions, and it can actually be dangerous.  Breath-holding during exercise increases blood pressure rapidly and this can lead to fainting, hernia and painful Exercise-Induced-Headaches, or even stroke.

    To put it simply, always exhale on exertion-through the mouth.  For example, when you are pushing a dumbbell up for a chest press, you exhale on the push and inhale-through the nose, as you bring it slowly to your chest.  When you are doing a pull up, you exhale on the pulling up motion and inhale on the way down.

                         

    Exhale                                               Inhale                                                          Exhale                                        Inhale

    For abdominal exercises, inhale on the lowering phase of a crunch or sit up and exhale upon exertion, which is when the shoulders lift off from the ground.  For a squat, the inhale is on the lowering phase, the exhale comes as you exert force back to a standing position.

                                     

    Inhale                                           Exhale                                             Inhale                                  Exhale

    Keeping a healthy flow of oxygen in your bloodstream is one of the biggest favors you can do for your body. It improves your body’s ability to function in many ways, ultimately helping you to lose weight. If you make a habit of breathing the right way from the onset, you’ll maximize the benefits you get from weight training.

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  8. Imagine Wellness

     Marcia Keener – ACSM Wellness Coach

    What does wellness look like to you? Where are you now and how do you imagine life might be for you as a result of behavior changes surrounding nutrition, fitness, or stress management? What do you really want for your life?

    I began my wellness journey approximately five years ago when diagnosed with high blood pressure and was confronted with the news that my sugar and cholesterol numbers were very near the top of the normal range. I knew had the genetic predisposition for both of these conditions. I also knew that scientifically/medically speaking, genetic predisposition was responsible for approximately 30% of the reason I was now on high blood pressure medication and was very nearly a diabetic. The other 70% of the responsibility rested squarely on my shoulders. I am responsible for the choices I make with nutrition and physical activity. Those choices will determine my wellness future – how much my family history would affect my life. I then began to think about just that question: “What does wellness look like to me?” I began to imagine my life in an entirely different way. I wanted to feel good about myself and my choices rather than persecuting myself for bad choices. I wanted to feel joy and excitement about each day.  I wanted to feel good physically and be medication free. I wanted to be physically able to enjoy a variety of activities and keep up with my nieces and nephews, who are a significant part of my life. Without realizing it, I had created a personal Wellness Vision – I had imagined a new way of life. My journey toward Wellness and Wellness Coaching had begun. While the journey has been rocky, occasionally and I’ve had some false steps and detours- I could keep that vision in my mind and would always have that touchstone to which I could return. As we all are aware, we must first know where we want to go before we can determine the steps that are necessary to move toward that vision.

    What do you want for your wellness future? How would your life be different if you made positive changes in your fitness activities, your nutrition choices, or your stress management? What is getting in the way of reaching that vision? What would you be doing that you cannot do now? How would you be feeling mentally, physically, and emotionally? Creating a Wellness Vision is the tool with which I begin coaching each client. Just imagine!!!

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  9. Exercise of the Month: October 2011

    Lisa Wright Dumbbell Sport Squat – Rotation

    Stand holding a 10-pound dumbbell with hand-over-hand grip. Feet should be more than shoulder width apart. Lower to a squat. As you rise, turn to the right while bending your elbows and raising the weight over right shoulder. Hips should face right, with your weight over your right foot and your left heel off the floor. Return to the starting position and repeat to the opposite side.

    Benefit: In addition to strengthening the gluteus, this move increases strength and mobility in the large muscles in the back and shoulders.

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  10. Proper Sports Nutrition

    Here at Your Personal Best, we’re often asked about proper sports nutrition and pre and post workout foods. With Conquer The Coast happening tomorrow, we felt it was a great time to address some of these questions. Proper nutrition, like anything else, takes a bit of training before you’re ready go for the “long haul”.

    Often times, we are concerned with event-day fueling and can neglect our day-to-day training diets. You’ll find that you can compete at your best only if you train at your best!

    Your intestinal tract needs to be trained as well as your heart, lungs and muscles. Each person has a different tolerance with pre-exercise food. You need to practice not only what you eat but also when and how much to eat before your exercise.   From the beginning, train your intestinal tract by nibbling on a pretzel, cracker or other fuel that will enhance stamina, endurance, and enjoyment of exercise.

    You don’t need to wait around for pre-exercise snack to digest. You can grab a small snack just five minutes pre-exercise and the food will get put to good use–as long as you are exercising at a pace that you can maintain for more than half an hour. That is, you might not want to eat much more than five minutes before a hard track workout, but you could enjoy a banana before you put on your jogging shoes. Research suggests you can eat an energy bar either 15 or 60 minutes before moderate exercise and gain a similar energy boost.

    All athletes also need protein after vigorous exercise. Protein helps repair and rebuild muscle tissue that is broken down during hard exercise.  Because protein is the basic building material for muscle tissue, if you strength train, or want to increase muscle size, you need to consume more protein than sedentary individuals or non-athletes. However, most strength athletes may overestimate their protein needs.
    In general, most active people prefer to wait two to four hours after eating a full meal before they head to the gym or prepare for a team practice. The meal will have plenty of time to digest and empty from the stomach, particularly if they don’t stuff themselves with high fat foods (cheeseburgers and fries) that take longer to digest than a carb-based pasta-type meal. The rule of thumb is to consume:

    Time pre-exercise             Grams carb/lb        Calories/150-lb athlete
    5-60 minutes                      0.5 g/lb                             300 calories
    2 hours                                  1.0 g/lb                            600 calories
    4 hours                                  2.0 g/lb                         1,200 calories

    Here are some great recommendations we offer at Your Personal Best Training Studio:

    Hydration is equally as important as fueling. Be sure that you are keeping yourself well hydrated for your exercise or event.   In addition to the regular eight glasses of water every day, you need to drink to replace fluids that are lost during exercise. To be confident that you are well hydrated before workouts, drink 2 cups of fluid 2 hours before exercise. During your workout, drink 4 to 8 ounces every 15 to 20 minutes. After exercise, replace any further fluid losses with 16 ounces of water. If you want to be precise, you can weigh yourself before and after workouts. For each pound lost during exercise, you should be drink 16 ounces of fluid. Sports drinks can be helpful to athletes who are exercising at a high intensity for 60 minutes or more. Fluids supplying 60 to 100 calories per 8 ounces helps to supply the needed calories required for continuous performance. It’s really not necessary to replace losses of sodium, potassium and other electrolytes during exercise since you’re unlikely to deplete your body’s stores of these minerals during normal training. If, however, you find yourself exercising in extreme conditions over 3 or 5 hours (a marathon, Ironman or ultra marathon, for example) you may likely want to add a complex sports drink with electrolytes.

    For more information about fueling your workout visit the Active website.

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Your Personal Best Location
Your Personal Best Training Studio
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4102-E South Staples
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com