July 16, 2015
Pregnancy takes it toll on your body and it will take a while to get it back. Celebrities make it look so easy to get your body back so don’t use them as an example!!
You can get yourself back in shape with a four-pronged approach and you can start as soon as your doctor gives you the all clear. For some women, this is very soon after birth. For others it can be a month or even 2 – so be sure to discuss it with your doctor.
Here is the FOUR PRONGED APPROACH
1 – CARDIO – A cardio plan you can stick with as a busy mom. For a lot of moms this can be taking the baby on a walk every day. For others, time on the treadmill during baby’s nap or when you have help may be more realistic.
2 – STRENGTH TRAINING – You need to get back to lifting heavy weights to build muscle. This will help you burn more calories and strengthen your body. It will also help your bone density which pregnancy could have had a negative impact on.
3 – HEALTHY EATING – You ate well for the baby; now it is time to eat well for you!!
4 – AB WORK – All new moms need a personalized ab workout to help pull their abs back. Crunches are not enough and many new moms need exercises that target deeper muscles so be sure to discuss with your doctor and a personal trainer with certifications specific to the needs of pregnancy.
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July 10, 2015
I talk a lot about training for sports here. And while sports is a fun part of a lot of people’s lives, I think sometimes people think that training is only for the sports enthusiast. They forget that we are all involved in the sport of life and that life takes a toll on us in more ways than our sport ever could. For example, I am a runner. I enjoy marathons, completing them, training for them, hearing about them. But the reality is that marathon running is an optional part of my life. I do it for enjoyment.
I first started running seriously when I was in the Marine Corps. Running in the Marines was for survival, not the thrill of finishing a race. And regardless of what you do at home or in your career, you have things that you could do better (sometimes MUCH better) if you were in better shape for them. A perfect example of this is mothers with small children. When you start out balancing a small baby in your arms, you are only holding 8-10 pounds at it does not seem that difficult. As they get bigger, you find your back hurting and them taking a physical toll on you. It does not have to be that way. There are ways to train, called functional fitness, that take into account what you do every day.
Do you lift children and packages in and out of your car? Do you sit at a desk (or in your vehicle or on a plane) for large periods of time? Do you have to stand for long periods of time? Are you a caregiver (to an adult or child) who must lift someone regularly or in an emergency?
I realize these are not glamorous and they certainly are not sports, but the functional training concepts people use for sport training can help you do all of these things better. One of the concepts of functional training is to lift weights in a method that emulates the movement you are trying to perfect. So for a baseball player this may be cable crossovers to emulate the motion of swinging a bat. Well this twisting weighted movement also works well for anyone because we all lift things out of our cars and twist with them.
You know when you hear about someone bending over and not being able to get back up because they have hurt their back so badly. Or someone’s knee just “giving out” and they fall and are injured. These are not freak accidents. They are signs from your body that you have been doing damage for a while and it finally has to let you down because it just cannot take the abuse anymore. Functional training allows you to stop abusing your body and allows you to do these things without the worry that you are going to injure yourself.
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July 06, 2015
A recent study found that 62% of golfers will be injured while playing golf and that the most common injury is a back injury. This makes sense when you understand the mechanics of golf. Good golf comes not from pure strength but from proper mechanics and the ability to transfer force from your legs and core to the club. Are your mechanics poor? A few sessions with a golf pro will tell you if they are. But regardless of what you have learned, if you lack the strength and flexibility to perform the move correctly, your swing will still be lacking.
That is where a golf-specific strength training program comes in. It is not enough for you to do a general strength training program or to “wing it”. The first step is determining which muscles are weak and tight and how those impact your swing. This can be done with a simple posture alignment test and movement test and takes less than 10 minutes. Any Board Certified Personal Trainer has the ability to do this for you and it is a very important first step when you first start training. It allows the trainer to design your personal training program to be specific for what muscles you need to strengthen and stretch in order to improve.
Many golfers tend to overcompensate for weak and tight muscles in their hips, legs and core by overusing their arms. This results in your shots not going as far. It also puts strain not only on your back but also on your shoulders and elbows (and just like in tennis, there is a condition called golfer’s elbow which is pain normally caused by overuse due to poor mechanics)
Curiously, many golfers also lack basic overall conditioning. This can be seen if your back 9 is much worse than your front 9. Your body is failing you on the back 9 because it is tired. I say curiously because these are people that are out on the golf course walking for several hours (or are they?). If you spend a lot of time in the cart (due to you or the course) you could be not getting the workout that you think you are. So an overall conditioning workout may also be needed. Try to alternate walking and riding if your course allows it.
Don’t get all worried that I am telling you that you need hours in the gym. 2-3 strength training workouts a week which includes moves specific to your needs and to golf should do it for most people. That and a few cardio sessions every week and you will notice dramatic improvements not only in your game but how you feel during the game, after, and the next day (no more sore forearms and achy back).
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June 14, 2015
Personal training is something that is possible for almost everyone. It is important to do some research and find the person with the skills and education that you need. Also, a trainer who can customize a program for your goals and limitations is going to be a safer, more effective option for you. We all have limitations or past injuries or weaknesses that we want to work on. A trainer who is focused on YOU is the ideal so shop around and check back here for more info on how to find a great BOARD CERTIFIED PERSONAL TRAINER.
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