What would an Expert Trainer buy for Christmas?

Ok, so when Christmas comes around, being the fitness enthusiast and personal trainer I always want to bombard my family and friends with the latest and greatest of gadgets!  So if I had to pick some of the HOT items that will help you accomplish your wellness and fitness goals here is what I would select!  By the way, I have most this stuff. There are a few things on this list that I want, so if your looking for a gift idea read on  So if you have questions about how this stuff works let me know.

1. Fexibility Tools!

New Product Review! THE GRID! (trigger point tptherapy.com)  The various zones of this grid technology are supposed to represent feeling like the forearm or palm, and finger tips.  The manufacturer claims it will not lose shape or density…so I am putting it to the time test! Stay tuned for any findings.

But by far at this point my favorite Self-Myofascial Release tools is hands down the ROLLAXER by Scott Mitchell in California.  This multi-dimensional tools allows for you to grab a smaller roller to pop in your book bag for travel, the softball for hard to reach places, and the density of this thing allows me to take this outdoors for its high level of durability.  Professional athlete’s this is exactly what you need! I don’t leave home without this one!

2. Cardiovascular Training Tool! Don’t workout without your heart rate monitor!  Seriously.

I don’t care what anyone says you will have no idea what intensity you are training at unless you monitor your heart rate response.  Now you can train as you want and reach your fitness targets with the FT60’s personalized training program. It sets new targets by adapting to your personal training habits, helping you stay motivated and carry on improving your fitness. The adaptive training program features weekly targets, feedback and guidance so you’ll achieve your training targets more efficiently and effectively.

• New Polar STAR training program gives you weekly training targets, adapts to your training habits to guide you without being too strict and allows you flexibility during the week
• Fitness test measures your aerobic fitness at rest in just five minutes
• FT60 also shows you the calories burned

The coolest part about this product is you can download the time you spend training into an online website/profile and track your progress on www.polarpersonaltrainer.com. All of my trainers have one and I encourage all of my clients to make this investment!

3. Mind/Body

I would enroll you into a meditation class, buy you a pass for yoga classes, and send you a ‘green’ yoga mat or meditation cushion. Check out some of the best yoga instructors in Washington DC at YOGACHAi! You will catch me there in the evenings and weekends!  The owners have such great energy! The best part, the host AMAZING workshops on the weekend for specialty topics and classes.

4. Hire a LIFE Coach or SET SOME PERSONAL & PROFESSIONAL GOALS!

I just got done teaching a two-day workshop to fitness professionals.  At the end of day two we always talk about professional development. I am always amazed when I ask a group of 100 students “How many of you set personal and professional goals?”  TEN PEOPLE raised their hands.  Success in your professional career as well as your personal life depends on setting goals.  My partner and I even set relationship goals!  I don’t know about you but life changes day-to-day.  I love that aspect of living!  I invest at least 2 hours a week on personal reflection and goal setting.  This helps me to put a perspective to my life and reminds me daily what is important.  Recently I met an amazing Life Coach Lisa Geddings.  She takes an untraditional and empowering approach to helping me and my clients achieve all their personal and professional goals.

5. HIRE A PERSONAL Trainer or Wellness Practitioner to finally tackle those fitness and wellness goals.

Hey, I am not just saying this because I am a personal trainer.  I even have a personal trainer!  All of my fellow trainer’s at MINT actually train me once a week. Believe it or not trainers need trainers to keep them motivated, hold them accountable, change their exercise routine daily, and push them physically!  Make sure though before you pay for any service that you find the ‘best of the best’.  Your trainer should be certified with the following credible organizations: NASM, NSCA, or ACSM.  Believe me there are trainers out there that are training clients without a certification.  Make sure you ask!  Also, they should have a 4-year degree in the field as well.  Get an EXPERT!

6.  Take a cooking class, hire a chef, and eat all organic foods!

Take care of your body and put healthy organic foods inside of it. Remember to eat foods as close to their natural form as possible.  If you are super busy hire a personal chef to come to your home to cook all your meals. Believe me it isn’t as expensive as it sounds.  Check out a good friend of mine Pam Oldes at POTS and PAMS! She is amazing and funny! She will cook you meals for the week in the pleasure of your own home.

7. Ask for the gift of comfortable, long lasting exercise clothes!

I highly recommend Lululemon Athletica clothing. Not only does it fit and form to your body and make you look fabulous but the material is made of great fabrics!

I also love this company because they are all about GOAL SETTING!

8. The TRX for your home!

Suspension training at it’s finest! Take this piece of equipment everywhere with you to get in a total body workout, high metabolic density training, speed, agility, core training, pilates, stretching, and you name it!

Now if you do want to buy me a Christmas Present, this is what I want!

9. Exerspy for Weight Loss Clients

With the exerspy activity tracking system you can track your caloric expenditure by the minute—24 hours a day! The more you move the more calories you burn. Activity is the key. Get a true 360-degree view of your physical activity and caloric burn from 4 different physiological perspectives.  You can track your food intake online, your activity level and calorie burn throughout the day in order to get you closer to your goals.  You can add this to my Christmas list as well!

TRI-SETS!

Tri-Sets!  Have fun with this week plan to attack strength endurance, power, and muscular endurance/stability

Chest and Back	Legs and Shoulders	Arms & Core
Warm Up Flexibility	Warm Up Flexibility	Warm Up Flexibility
SMR – Lats, Chest,	SMR – Lats, Adduc, Itband	SMR – Upper Body & Lower
SMR- Upper trap, upper back with massage ball	Active-Isolated – Kneeling Hip Flexor, Standing Adductor	Active Isolated Upper Body
Warm Up Core (Circuit)	Warm Up Core (Circuit)	Warm Up Core (Circuit)
Side-Prone-Side Iso abHold Each for 20s	Y-T-A’s 2x 10	Bosu Side Crunch w/ weights (bottom arm straight w/ 2# Top arm by head w/ 5#-8#
SB Cobra2 x12 w/ 2-3#DB	Hip Bridges off Bosu 1×12 hold 5 sec at top	Cable Rotations2 sets of 10
Hip Bridges off Bosu 1×12 hold 5 sec at top	SL Squat2 sets of 8 on each leg, 3/2/1 Tempo	T-Push ups2 sets of 10, Slow
Single Leg BalanceMulti-planar reach 1 set 6-8 reps w/ straight leg/1 set with ¼ squat stance	Power Step Ups  off Mid Size Bench step2 sets of 8	Alt. Back Extensions w/ Db Single arm cobra w/ rotation
RESISTANCE Horizontal Load	RESISTANCE Horizontal Load	RESISTANCE 3 sets of 12Horizontal Load
DB Incline Press DB SB Chest Fly Power Push Ups off Bosu	FM Squat Machine Single Leg Extensions Squat Jumps Frontal Plane	Resistance Band Curls w/ body bar Single Arm opp. Single Leg Palm Up Tri Cable Ext. 2×10-12
FM Seated Chest Press Flat/Decline Staggered Stance Decline FM Cable Fly MB Chest Pass throws (lay on ground on back)	Box Step up’s to DB Curl to Overhead Press Side Lunge to Balance w/ DB Scaption Box Jump ups-Tall Step	Bosu Ball DB Tricep Ext/Skull Crushers holding hip bridge 2×10-12 Pick Another Bicep Exercise
Hammer Alt. Arm Pulldown Recline Pullup off Smith Machine MB Pullover Throws	FM Cable seated Overhead Press SB Crunches w/ Arms Overhead Agility Ladder Drills
Cybex Row SB Back Extensions SB Ab Pikes
Cooldown- SMR & Static Stretch Chest & SB Lat Stretch
Set #1 -2-3sets 8-12 reps Tempo 2/0/2Set #2- 2-3 sets x 8-12 reps Tempo 3/2/1 Set #3- 2-3sets 8-10 reps Tempo x/x/x	Set #1 -2-3sets 8-12 reps Tempo 2/0/2Set #2- 2-3 sets x 8-12 reps Tempo 3/2/1 Set #3- 2-3sets 8-10 reps Tempo x/x/x

Get your Gluteus Medius workin’!

Glute Med exercises- Straight from the researchers at UNC & NASM!

Get the Glutes Working!

A current research study out of the University of North Carolina found that some of the best gluteus medius exercises can be done from the comfort of home.  Researchers tested 12 gluteus medius exercises (side-lying hip abduction, single-leg squat, lateral tube walk, lateral hop with stabilization, single-leg deadlift, transverse lunge, transverse hop with stabilization, sideways lunge, forward hop with stabilization, forward lunge, clams (30 degree flexion), and clams (60 degree flexion)) and found that when training the gluteus medius, side lying hip abduction produced the greatest gluteus medius activation (about 80 percent maximum voluntary isolated contraction) of all open chain exercises with the clam exercise (used mostly in physical therapy) producing the lowest activation of the gluteus medius.  Other exercises that qualified as chart toppers were closed-chain exercises such as the single-leg squat, lateral tube walk, and side hop with stabilization.  However, researchers noted that side-lying hip abduction produced similar results to the closed-chain exercises listed above.  All in all, whether you are lying in front of the TV, or working out in the gym, if you want to train the gluteus medius – you have a few options of exercises that will produce great results.

 

Key Point:

• The gluteus medius is a commonly worked muscle that can help stabilize the lower body and potentially save some knee problems in the future.  The glute medius helps control the path of the knee by working in concert with the adductors (they are antagonists).  If the adductors become tight or overactive, the adductors can move the knee in during activity, putting people at risk of serious knee problems – and potentially weakening the gluteus medius.  Balancing out the body by training the gluteus medius effectively can help keep the knees in line and keep you off the sidelines.  Start with an assessment and check to see where your knees are heading during an overhead squat.  If the knees are moving in – begin with some flexibility techniques to relax the adductors and start with a side-lying abduction exercise to get the gluteus medius activated.  Move from the side-lying isolated activation activity to the lateral tube walk exercise.  Once you have “woken up” the glute medius, progress to a single-leg squat (you may need to start with some assistance) and add in a side hop with stabilization once you can successfully perform the single-leg squat without assistance or compensations.

Wide Squats, Plie? Don’t do it your killin’ my back!

What is the risk verse benefit of squatting with the toes turned out or straight ahead?

Clients should be properly aligned and progressed to optimal squatting by alignment through the five kinetic checkpoints.  Clients should only go to the depth in a squat in which they can maintain the five kinetic checkpoints. (Check this picture with optimal squat mechanics) When performing the squat with ideal alignment of the five kinetic checkpoints, one of the prime movers of the squat (gluteus maximus) is in its ideal length-tension relationship to generate the most amount of force.  Also, ideal alignment allows for optimum joint motion.

done

• feet hip width apart with toes straight ahead
• knee in line with 2nd toe
• pevlic & low back in neutral, do not arch your back or round your low back
• from the side view your torso and shin bone should be parallel
• ROCK IT OUT!

When the foot turns out in a squat, the knee/femur has to abduct/externally rotate, which shortens the gluteus maximus and the piriformis, both of which attach directly to the pelvis/sacrum.  The adductor magnus also becomes more biomechanically efficient which also directly attaches to the sacrum via the sacrotuberous ligament.  Since the gluteus maximus is in a shortened position, this alters the length-tension relationships of the muscle thus making it mechanically weaker.  The adductor magnus and hamstrings now become synergistically dominant, doing more work than they should.  Since the attachments of all these muscles is the sacrotuberous ligament (which attaches to the sacrum), the over-activity of these muscles can lead to tightness and undue stress can be placed on the sacrum leading to SI joint/low back pain.

Who Should Do Core Exercises?

Ask the expert!

Why should we perform core exercises before activity?

Most people have poor neuromuscular control in their deep core stabilization system which provides lumbo-pelvic-hip complex (LPHC) stabilization.  This system has to work efficiently for our body to develop prime mover strength, power, neuromuscular control, and muscular endurance.  The core is the beginning point of movement and where the center of gravity is located.  A stable and efficient core is needed to provide balance throughout the entire kinetic chain.  Thus, core training can be completed prior to any type of resistance training.  The core training acts as a “pre-warmup” prior to any movement.  We first have to improve the neuromuscular control of the core (activate core muscles by having the brain fire the right muscles at the right time) to provide inter-vertebral and LPHC stability throughout the remainder of the workout. By activating the core first, the kinetic chain will be more stable and have a higher level of neuromuscular control throughout the remainder of the workout.

Metabolic Density Training with Derrick Price of NASM!

I was able to spend the last several days in Calabasas California at one of NASM headquarters sitting on a board to come up with standards for personal trainers.  I was able to spend some time with one of my fellow master instructors Derrick Price.  I always love catching up with the other instructors because it is a great time for me to learn something new from some of the most talented fitness professionals in the United States and Internationally!  So after a day of sitting in meetings it was time for Derrick and I to hit the workout.  I eagerly asked Derrick to take me through a workout.  SO let me just tell you it was INTENSE!  It reminds me of Metabolic Density Training on Steriods! We went thru so many compound movements.  It was so great that I made Derrick do a video of his creative program design.  So enjoy the video, experiment with some new movement patterns in the gym, and most of all have fun!  Grab a co-worker or workout partner to push you thru this one!

done

Core training for the Prenatal Client!

A dear friend asked me recently, What can I do for my core being 5 months pregnant with SI joint issues?  What core training can be done?

Core stability training should be done in the first trimester.  A variety of core exercises should be completed, from core stability to core strength.  After the first trimester caution should be given to having the client lying completely flat on their back. One should still continue to do core exercises standing, such as oblique twists, standing crunches and most functional movement patterns with the upper and lower body integrating the core with total body movements.  Here are some examples!  Also check out my past posts on Core Training in 3-stages!   I will address the SI joint issue in my next post.

Let’s remember everyone anything movement pattern you do whether it is a standing row, press, lunge, or squat pattern you are using your core muscles to stabilize.  Be sure to do the drawing in manuever! Pull in you belly button gently as though you are putting on a tight pain of jeans.  This will activate your transverse abdominus muscle and give support to the low back area.

How long after giving birth should you start training your core again?  When is it advisable to start working out again? The typically guidance after a vaginal birth is 6 weeks post giving birth.  If a c-section was completed a longer recovery time is needed and the trainer should consult with a physician.  Women should begin immediately with kegal exercises and core stability work after giving birth.  This will teach the brain how to activate those pelvic floor muscles which are a part of our deep core stabilizers.

Support my non-profit that combats childhood obesity in DC!

Holton-Arms is hosting Run for Wellness, a 5K run and 1 mile fun run/walk event on Sunday, November 15th at 9:00 AM. Proceeds will benefit the Holton-Arms School and the Infinity Wellness Foundation, a DC nonprofit that works to bring innovative health and physical education programming to DC public schools. Come out to support this great event and show off your panther pride. For more information, contact Nikki Reynolds at wellness@holton-arms.edu.

Register now for the 5K Run For Wellness HERE.
OR sponsor a student for a future 5 Week Wellness Program on our Donation Page!

Below are some pics of our kids from various programs working it out!

What Should Your Fitness & Wellness Week Look Like?

Ok, so client’s are always asking me ‘can you tell me what to do each week!’  I wish it was that easy, but I decided to put together Tanya’s Successful Wellness Lifestyle Overview Outline! LIVE IT, LOVE IT, Start to feel Balanced!

What should your week look like for training and wellness?

1. 2-3 days per week of total body resistance training (inclusive of Core, Balance, Reactive, and Resistance)
   1. Change variables every 4-6 weeks (Sets, reps, exercise selection, weight/intensity, tempo, frequency)
   2. Overall phases of training should be: Endurance Stability, Strength Endurance, Max Strength Power-which represent the adaptations that you will have during each phase (see chart below).
2. 3-5 days of cardio-depending on your goals
3. 1-2 days of stress management-yoga? PREFER-Daily deep diaphragmatic breathing or meditation for at least 10-30 minutes in addition to Yoga 1-2 times per week
4. Daily flexibility techniques with foam rolling and stretching (10-15 minutes). Every 4-6 weeks deep tissue massage or Rolfing session
   1. Bill Short 202-328-3441 Washington DC ROLFER
5. Drink ½ body weight in ounces per day of water
   1. Once per day add one small pinch or organic Himalayan Sea Salt to add minerals back into water.  Ensure that your water is properly filtered.  Britta Filters just don’t do the job!  Reverse osmosis filters are the way to go, invest in one.
6. Eat a well balanced diet
   1. Mixture of carbs (grains, beans, root vegetables, rice), proteins, and healthy fats
   2. Be sure to have a meal or snack every 3-4 hours
   3. Limit alcohol & caffeine
   *Don’t forget SLEEP! Sleep at least 7-8 hours per night. Our bio rhythms prefer 10pm-6am!
   *Don’t forget to add fun and social activities with friends and family!
   *Make time for your favorite hobbies as well; cooking, gardening, jewelry making, or playing with an animal. My new favorite ‘downtime’ is playing with my 6 month old Papillion ROMEO aka “monkey.”  Don’t hate on his Steelers jersey, he is their #1 fan!
   
   

Cardiovascular Training for Overall Wellness and Improved Fitness Levels

(Note to improve performance for a sports specific goal, the following plan should be modified)

1-2 days of long slow cardio 60-90 minutes max (unless training for a specific goal like a road race, etc)

1-2 days of high-intensity interval training- 30 minutes max

1 day of moderate- challenging cardio- 30-40 minutes

*When increasing running only increase 10% per week in mileage to avoid overtraining and injuries. For example, if you ran 5 miles this week next week you would run 5.5miles.

Phase	Sets	Reps	Tempo	Intensity	Rest	Frequency
1 Edurance   Stability	2-3	12-20	4/2/1	60-70%	0-60sec	3x/week
2   Strength Endurance	2-4	8-12 strength   8-12 stability	2/0/2   strength 3/2/1 stability	70-80%	60 sec btwn pairs	2-4x/week
3   Hypertrophy	3-5	6-12	2/0/2	75-85%	30-60sec	4-6x/week
4   Max Strength	4-6	1-5	x/x/x	85-100%	3-5min	2-4x/week
5   Strength Power	3-5	1-5 Max Strength   8-10 Power	X/X/X   X/X/X	85-100%   10% body weight	2 min btwn pairs	2-4x/week
**Cycle	Thru	Model	Every	4 weeks

Anterior Oblique System & Lateral System!

So, how can you train both the anterior oblique system with the lateral system?

Try this circuit:  12-15 each side SLOW tempo

1. Box Step up to Balance w/ Opposite Arm Bicep Curl to Press

2. Transverse plane Single Arm Press w/ Rotation

3. Side (front plane) lunge w. Single Arm Row with rotation