314.952.9496

Fitness tips

Too much, too soon?

The holidays are right around the corner. This is great time to gather with family, enjoy some great food and give yourself a chance to relax. This is also about the same time many people decide to make that all too famous "New Years Resolution". Odds are you have made one before... "I want to get back to a size 6", "I want to drop 30 lbs", "I want to go to the gym five days a week", "I want to look good by our spring vacation". Those are just some of the 1,000's of resolutions I have heard over the years. All the good intentions in the world aren't enough to actually help you accomplish those goals. Maybe you are one of those brave souls that takes the leap and joins a health club (only to stop going 3 weeks later because you hurt your back). Maybe you decide to give up soda, alcohol, sugar and everything else Dr. Oz said might be keeping you from dropping those unwanted pounds (which usually lasts for about 12-18 hours). Or maybe you decide to go all in and pay for a personal trainer a couple of times a week (only to…

Are you finding excuses?

Once a week I walk to a park near my house to do an interval workout. This park is fairly popular and offers a great uphill challenging workout. I always see different people of all fitness levels out there doing the same thing. Some are barely able to walk up the hill once or twice before calling it a day, while others are sprinting past me at record speeds. Recently the city planted some bushes blocking the entryway to the hill. Although there are no "No Trespassing" signs, I can assume they did this to keep people out (Apparently, the landscaping was not designed for the purpose of giving people a place to workout). As you now walk up toward the hill, it now appears that there is no easy way to get to it as it is blocked by several bushes. Fortunately, after doing some investigating, I found a small opening where you can maneuver around and get to the hill. Last week I was doing my intervals and noticed a couple walking towards the hill. When they got to the entrance, they were trying to figure out how to get through. By the time I returned back to…

Your Guide to Choosing a Personal Trainer

If you have made a decision to improve your health, hiring a personal trainer/fitness coach to help you start a fitness regimen could be a good investment. Few other investments can generate such a large return on your health. Professional assistance can teach you how to correctly use equipment, design a plan specific to your needs and prevent you from getting injured. However, unqualified trainers can spur trouble. Think of the last car you purchased. You probably didn't buy the first car you stumbled upon. The same goes for a personal trainer. Don't hire the first trainer you meet. Do your homework so you know what you are getting. When you begin searching for a qualified personal trainer, it can seem like a daunting task. Don't be fooled by the numerous official-sounding certifications. “The world of fitness professional certification is an alphabet soup,” says Bill Howland, director of research at the International Health, Racquet and Sports Club Association (IHRSA), a trade group that represents nearly 4,000 health clubs around the nation. “Not all certifications are created equal," he notes. With so many certification programs, it's difficult to know who is truly qualified and who is not. Because of this, IHRSA is working…

7 Exercises Wasting Your Time

For the record, I believe almost all exercises can have tremendous benefit for different reasons. Below are 7 exercises that all serve a purpose... just not when it comes to burning fat. When you want to burn fat as fast as possible, it is important to choose exercises that are going to create a maximum metabolic effect. Shoulder shrugs- Bashing shoulder shrugs could get me stoned amongst hardcore meatheads. People love doing shrugs. I think they can be a good tool, just not for fat loss. You're working one joint at a time, most of the time which isn't even through an entire range of motion. How many calories do you think you are burning standing still and shrugging as if your ear itches? Doing shrugs also creates more tension in the shoulders which can lead to pain (not worth the risk). Seated adduction machine- This is the all-too-famous inner thigh machine that resists you as you squeeze your legs together. Unfortunately, this exercise most commonly gets attention by females looking to "tone-up" their inner thighs. First of all, you are not working in a functional way. Your body views this as entirely unnatural. Your adductors (inner thigh and groin…

Get off the treadmill and get moving!

Cardio doesn't need to be done on a treadmill, bike or in a packed aerobics room with a super-caffeinated woman yelling at the top of her lungs. In case you haven't figured it out, the treadmill isn't the only place you can burn calories. Here is a bodyweight circuit you can do at home or at the gym that will get your heart rate cranking without the impact on the joints you get from using a treadmill. Perform 20-30 seconds of each exercise: -Jumping jacks -Bodyweight squats -Push-ups -Reverse lunges -Knee cross body (Push-up position, bring knee up to opposite elbow. Alternate sides) Rest for 2 minutes then repeat 1-2 more times.

Four key questions to ask yourself EVERY week

Think about the last time you flew on a plane. Even though you didn't realize it, you probably did not travel in a straight line. Pilots are constantly checking in to see if they are on track and making minor changes in order to reach their destination. I like to think of an individual's fitness journey in a similar fashion. You are going to make mistakes. You will have good days and bad days. Sometimes you aren't going to plan ahead and you will get off track. The best thing you can do for yourself is to acknowledge these times, make the minor necessary adjustments and continue moving forward. Here are four basic questions to ask yourself each week to ensure you continue to make forward progress... What is going well? What has been working for me over the last week? Did my recent actions take me closer to my goal? In what area do I feel like I could improve? What two things can I commit to do this next week that will bring me closer to my goal? Focus on making one or two changes each week that will bring you closer to your goal. Don't overwhelm yourself…

The Big Fat “Fat Burning Zone” Lie!

Just the other day, I was reading over an article on the "fat burning zone". I thought it would be a good idea to share some of the key points from the article. First of all, let me make one thing clear- the fat burning zone is a myth. There is absolutely no truth to what you might be hearing about the fat burning zone. It just simply does not exist. Now let me explain several key points about the fat burning zone... The fat burning zone supposedly describes a level of exercise that results in a larger number of calories burned during exercise being derived from fat. THIS DOES NOT MEAN THAT STORED BODY FAT IS THE SOURCE OF FUEL. It only means that fat (as opposed to carbohydrates and protein) is the primary utilized source of fuel. Once again, you are NOT using body fat as your fuel source. The fat burning zone describes the percentage of calories being burned from fat as an energy source (basically the fat calories you consume in food). You burn the highest percentage of calories from fat at rest. According to the fat burning myth, you should see the fat melt away…

The man who wants to kill crunches

Here is a link to an article by Dr. Stuart McGill discussing the risks associated with performing a high number of crunches. If your weekly core routine is centered around crunches and sit-ups, I highly recommend you read this article. Your back will thank you down the road! http://www2.macleans.ca/2010/01/19/the-man-who-wants-to-kill-crunches/    

Preventing shin splints

The term “shin splits” is used to describe an irritation of the front of the lower leg. If you are familiar with shin splints, you probably already know how much of a setback they can cause to your workouts. Shin splints are often irritated from training on hard surfaces, running uphill or downhill, overtraining or wearing old shoes. If suffering from shin splits you need to look at several possible causes including weak dorsiflexors (the muscles that pull the toes up), tight calves and a weak core. YES, that is correct- a weak core can have an affect on your shins. Most people who get shin splits will focus on calf stretches, toe lifts and towel toe curls, which are all great exercises but sometimes will not solve the problem. As mentioned earlier a weak core can have an affect on your shin splints. A weak core will often lead to excessive pronation of the foot, leading to an overload on the calf, which will cause the pain we refer to as shin splints. If the previously described exercises do not improve your shin splints, be sure to incorporate the following core strengthening exercises… Side Planks- Lie on your side…

Schedule your free 30 minute strategy session today!

I'm Ready To Be Strong & Healthy