Monday, March 21, 2011

The Season of Change

Sometimes one chooses change.  Other times, change is forced upon you.  Either way, the readjustment period can be a painful process.  The gym at which I worked for the past six years closed at the end of February, forcing me to split my time between the other two locations:  one in the middle of downtown DC, the other on Capitol Hill.  The closure has forced me to change not only work locations, but my work schedule, workout, and transportation (as there are no good parking options in downtown DC).  And while I’m still adjusting , I’m trying to make the most out of the change.
Luckily for me, this change has coincided with the beginning of spring in DC.  Rather than deal with an overcrowded, expensive metro system to get to work, I have decided to take advantage of two options:  good, old-fashioned walking, and the new Capital Bikeshare program.  The route from my home to our downtown location takes me just over 45 minutes, and crosses over both the National Mall and the White House.   I decided to try out the pedometer function on my ipod nano to see just what I was accomplishing during my walking commute.  Originally popularized in Japan, the concept of walking 10,000 steps as day as the baseline for health and fitness has been adopted by many organizations, such as the CDC (although 12,000 – 15,000 steps is generally recognized as necessary for sustained weight loss).  Over the past few days, my walking commute has averaged 6,100 steps – more than half-way to the baseline goal, but only half of the weight loss standard.  What’s truly shocking, however, is that according to my pedometer, I haven’t even burned 300 calories during this time – the equivalent of a yogurt and a banana.  Bottom line:  we need to move more, faster, longer.
Capital Bikeshare is a program that was introduced in DC and Northern Virginia last year.  Bike stations are set up throughout the city.  Riders can purchase 24 hour, 5 day, month long, or year memberships for the program.  Riders can take a bike from one station and return it to another.  To encourage short hops (errand running, commuting to and from work, etc.), the first 30 minutes of each ride is free, with charges accruing after that.  A phone app is available for download with maps of the stations, updated information regarding the availability of bikes, and route maps.  I have yet to try it out, as membership keys for the month and year members are sent by mail.  But my client, Katie, uses the bikeshare on a daily basis, and swears by it. 
The loss of my “home” gym was a bitter pill to swallow.  And while I’m still not completely settled at my new gyms, and sad that I had to say good-bye to many long-term clients, my new commute options have me optimistic that perhaps this was a change for the good.

For information about both the 10,000 steps per day concept as well as Capital Bikeshare, check out:
http://www.capitalbikeshare.com/

Thursday, February 10, 2011

Why Malkin Won’t Make the Playoffs

As some of you already know, I am a die hard hockey fan.  And while I took great satisfaction in watching the Capitals steamroll the Penguins this past week, it wasn't the same without Crosby and Malkin.  I asked Phillip Godfrey, our Medical Exercise Specialist, to explain why we probably won't be seeing Malkin again this season. 


It was reported that Penguins’ Evgeni Malkin tore his MCL and ACL in the February 4th game against the Buffalo Sabers.  The injury looked eerily similar to what Tom Brady suffered in recent years .  For Brady, the ACL/MCL injuries were season ending.  As for Malkin, expect the same. 
The direct impact on Malkin from Sabers’ defense man, Tyler Myers, created the impact and shearing forces to Malkin’s knee that left him crippled in pain.  The ACL and MCL are two of only four ligaments that stabilize the knee.  The MCL runs along the medial, inner, portion of the knee joint.  The ACL runs through the inside of the joint, from front to back.  Losing the ACL/MCL stability will result in an inability to pivot, twist, and plant.
Malkin, like Brady is a professional athlete which will help his recovery time. This is still a long road to recovery. Expect up to 6 weeks in recovering from the surgery allowing for the reduction of swelling.  Then, there will be 6 or more months of rehabilitation if there are no infections. Brady contracted an infection delaying his return.
The playoffs will start in April. My guess is Malkin will miss the playoffs and expect him back around the beginning of next season.

by Phillip Godfrey, MES

Monday, February 7, 2011

The New "Normal"

I recently started working with a new client.  On our first session, I asked her why she wanted to train.  She’d always been active, she said.  For a while she’d followed a high protein, low carbohydrate diet, and lost quite a bit of weight.  However, she said, as soon as she “began to eat normally,” the weight came back.  Guess what, I said, you know that diet you used to follow?  That’s your new normal.
Let’s face it, eating “normally” hasn’t been kind to either society as a whole or as individuals.  Obesity has skyrocketed in this country.  In 2009, the CDC reported that only Colorado and the District of Columbia could claim 20% or less of their populations as obese.  That means that in most areas of this country, at least --- at least--- one in five people are considered clinically obese.  With obesity comes an increased chance for a whole host of medical problems: high blood pressure, certain types of cancer, Type 2 Diabetes (so much so that it now is often referred to as “Diabesity.”).  Our current standard of normal is literally killing us.
The U.S. Department of Health and Human Services released the 2010 Dietary Guidelines last week.  The overall message is– brace yourself – eat less, eat better.  It’s plain and simple, people:  We’re eating too much crap food.   We seem to think eating normally entails the ability to down huge portions of fried foods, starchy carbohydrates (bread/pizza/pasta/etc.), snacks, and sugary drinks without adverse effects.  For whom do we think this is normal?  Are we really taking our lifestyle cues from a 16 year old varsity linebacker in the midst of a growth spurt?  It's time we redefine "normal" eating. 

·         Watch your portion size.  Most everything food related, from restaurant portions to the size of dinner plates, has increased in size in the past twenty years.   Familiarize yourself with what is considered appropriate portion sizes of various foods.  WebMD has a portion size guide on their website.  They even provide printable versions for your refrigerator and wallet in pdf format.    http://www.webmd.com/diet/healthtool-portion-size-plate
·         Read nutrition labels.  Years ago, when I taught Spinning, I saw one of my students eating a king size Snickers bar before class.  Quick energy, he claimed, and only 170 calories.  I told him to check the label to see how many servings were in a king size candy bar.  I will never forget his answer, “Corporate bastards!  Who eats one-third of a candy bar?”  Who indeed.  There were three portions in that one bar.  He was actually consuming 510 calories of “quick energy.”  Can’t lose weight?  How many portions are you eating?
·         Don’t drink your calories.  The body doesn’t recognize calories from liquid as food.  When you drink the sweetened teas, sodas, beer, cocktails, and fancy coffee drinks, you’re packing in the calories without the benefit of feeling full.  Eat your calories, don’t drink them.
·         Get over it.   But you want cheese/beer/pizza/chocolate/wine….  I hear it all the time.  I want, I want, I want.  Our parents didn’t allow us to use these self-entitled demands when we were children.  And , chances are, if you have kids, you don’t reward them when they beg either.  Why are you allowing yourself to act this way?  Growing up, my mother would allow us two days to wallow when something bad happened (poor grade, relationship breakup, broken arm --- yes, she realizes she went a little overboard with that one.).  Then it was time to pick up and move on.  So go on, you have two days to throw your tantrums, complain about not being able to eat endless supplies of cake and ice cream, throw darts at the pictures of models/actresses who claim never to diet.  And when the two days are up, pick yourself up, dust yourself off, and move on.  Welcome to the new normal. 

Friday, January 28, 2011

Body Blasting Timed TRX Workout

Try using the TRX suspension training system for variety in your workouts.  The great thing about the TRX is that it helps engage core and stabilizing muscles, is low-impact, and allows you to control the level of difficulty of the exercises. 

Body blasting timed TRX workout:

45 sec Squat-Row Combo
30 sec Chest Fly
30 sec Overhead Shoulder Raise
30 sec Hamstring Curl
30 sec Hip Press
30 sec Suspended Sit Ups
30 sec Oblique Leg Raises (each side)



For more information and/or video demonstrations of exercises, go to www.fitnessanywhere.com

Thursday, January 27, 2011

Choosing a Personal Trainer

Washington DC, where I’ve lived for the past six years, had approximately six inches of snow fall last night.  I realize that for a large part of the country, six inches of snow would barely make a mention in the paper.  However, I’m convinced that DC stole the “What to do in case of snow” page out of another city’s handbook – that city being Los Angeles.  A few inches can turn the city on its head.  I’d warned clients that sessions might be cancelled because of the weather, but I allowed myself a little extra time and made it to work.  I started to write about not letting obstacles, such as weather, get in the way of working out.  But the whole thing started to seem rather self-promoting.  It began to feel very Bob-Harper-The-Biggest-Loser-I’m-here-to-give-you-back-your-life mixed with a little Jerry-Maguire-help-me-help-you.  And that is, most definitely, not me.  I’m more of the “Don’t give me excuses; if I made it, you can make it” trainer.  (That line is number three in my “If I can, you can” series, following “If I’m not tired, you’re not tired,” and the classic, “If I can lose weight, you can lose weight.”).  Nevertheless, it started me on the following train of thought.

1.        Find a trainer who is nationally certified.  It seems obvious, yet as training is still a relatively new industry, there is no regulation stating that a trainer must be certified.  Ask.  Some of the better known certification agencies are the Aerobics and Fitness Association of America (AFAA), American College of Sports Medicine (ACSM), National Academy of Sports Medicine (NASM), and American College of Exercise (ACE).
2.       Work with a full-time trainer.  This might be a rather controversial statement, as there are many part-time trainers, but it’s my professional opinion.  Full-time trainers, those who make a career out of training, are generally better educated and more dedicated to providing a quality service.  I don’t go to a part-time hair stylist, and I certainly wouldn’t see a part-time dentist.  Why would you trust your body to part-time trainer?
3.       If you’re in a gym, observe the trainers before hiring one.  Is the trainer there when you’re there?  What type of exercises does he choose for his clients?  Is he focused on the client during the session?  Does he look professional?  Do his clients seem to like him?  The trainers are out in the open for you to watch.  Spend a little time before committing to one.  Sure, gym employees might start referring to you as “The Stalker,” but, trust me, it’ll be worth it. 
4.       Get referrals.  Ask the gym regulars whom they would recommend, even if they aren’t training clients.  They, too, have been observing the trainers and usually form fairly on point opinions as to our strengths and weaknesses.  If you’re leaning towards one trainer in particular, ask to speak with one or more of her current clients.  Inquire about the trainer’s history of being late, cancelling sessions, and whether she listens to her clients’ goals and concerns.
5.       Decide in advance the training style that will work for you.  I am not a “drill-sergeant” trainer.  I am not going to put my foot on your back while you do push-ups and demand that you “give me five more.”  If that’s the type of trainer you want, please don’t hire me.  We will both be disappointed and frustrated with our sessions.  Ask the trainer about his style, or ask the director or training manager to recommend someone with a compatible style.
6.       Schedule a session with the trainer.  Try out the trainer for one session before committing to any longer period of time.  Some personalities, styles, or schedules just don’t mesh.  But, like any relationship, don’t ask the trainer to commit a lot of time and effort to you before you decide you’re just not into him.

Monday, January 24, 2011

Top 4 Ways to Prevent Shoulder Injury


by Phillip Godfrey, MES

According to the Bureau of Labor Statistics, shoulder injuries accounted for 13.3% of nonfatal injuries in 2009. Here are the top 4 ways to help prevent shoulder injuries.

  1. Shoulder Internal/External rotation exercises- These exercises are some of the best in strengthening the rotator cuff (the rotator cuff consists of muscles in and around the shoulder joint).  Hold your elbow at least a couple of inches away from your side. Doing so allows a small vascular supply to the rotator cuff. Internal/external rotation exercises will help reduce the chances of irritation or possible tearing of the rotator cuff. A tear in the rotator cuff doesn’t repair itself, so once it occurs, surgery might be necessary. It can also become a chronic condition; with possibility of arthritic changes or limited range of motion.
  2. Do More Back Exercises- Fitness professionals often refer to people working on their ‘mirror body,’ the muscles one sees when looking face on in the mirror. But if we don’t work the muscle groups evenly, we create musculoskeletal imbalances in the body. By increasing back exercises in your routine, you can create more strength and balance in the shoulders.
  3. Drop the over head presses- One of the staples in most workouts is the direct overhead press. Direct overhead pressing creates an impingement (a pinch point on the rotator cuff between the humeral head and the roof of the shoulder joint). There are many other shoulder exercises to chose from that are not so risky. Mix in side lying deltoid raises and lateral dumbbell raises to start.
  4. Stretch out the chest- The chest muscles get tight from all the chest work outs, too much computer work, as well as sports such as running and cycling. This leads to more imbalances in the shoulders which manifests as pain and poor posture. Try lying on a foam roller with it up and down the spine from head to hips.  Stretch out your arms making a “T” shape with your body and just relax your hands on the floor. This is an easy way to stretch your chest without excessive tension on the shoulder joints.

 Phillip Godfrey is a Medical Exercise Specialist with Results Gym.  He has been in the fitness industry since 2007.

Tuesday, January 18, 2011

Urban Myths of Fitness

Part of my job as a trainer involves talking to people.  Intake consultations with new gym members, answering questions or making small talk with people that stop by the trainers’ office, and, of course, conversations with my clients (Anna, my business partner and former client, likes to say I use conversation to distract people from realizing the horrible things I’m doing to them during a workout.).  Over the years, I’ve found myself hearing, and refuting or clarifying some of the same misconceptions about fitness again and again. 
1.        Muscle tone is different from muscle mass.   I hear this sentence all the time from people, “I don’t really want to build my muscles, I just want to tone them.”  The popular definition of “muscle tone” refers to the ability to see the outlines of your muscles under your skin.  There are only two ways to achieve “muscle tone.”  You have to reduce your overall body fat and build muscle mass.  You have to build it to tone it.
2.       Women develop bulky muscles from working out too much.  When a woman tells me this, I ask what she means.  98% of the time, she’ll tell me that her legs get big when she works out too much. Most women will spend their time working out doing cardio – running, cycling, using the elliptical machine or Stairmaster.  These are all activities that will strengthen the legs.  But unless you’re also doing strength training for the upper body, eventually your body will begin to appear out of proportion.   Usually, it’s all a matter of perspective.  Once we spend time building the muscles in the upper body, the legs suddenly don’t seem so bulky anymore. 
3.       Certain exercises/activities can create longer, leaner muscles.  Damn you, Gwyneth Paltrow and your proselytization of Pilates in the ‘90’s.  Devotees of this exercise advocated the creation of “longer, leaner muscles” from Pilates that one couldn’t achieve from traditional strength training.  If you ever want to get under my skin, tell me you just want longer, leaner muscles (You can also talk about “flexing” your muscles.  But that’s a totally different pet peeve.).  Once and for all, you cannot make muscles longer.  A muscle runs from joint to joint.  Your biceps will always run from your shoulder to your elbow.  No more, no less.  Of course Gwyneth Paltrow has long, lean muscles.  She’s 5’9” and eats mainly grains and soup.  She also has osteopenia, the precursor to osteoporosis.  Hmm.  Those dumbbells don’t look so bad now, do they?
4.       Carrots (and lettuce, apples, etc.) aren’t carbohydrates.  A lot of the time, when I ask a new client about his/her diet, I hear, “I don’t eat carbohydrates.”  “What did you have for lunch?” I’ll ask.  “Umm, salad with chicken,” he’ll say.  Fruits, vegetable, beans, bread, sugar, cupcakes – all carbohydrates.  The difference between fruits and vegetables (complex carbs), and cupcakes and sugar (simple carbs) is a matter of how quickly the body converts the carbohydrates to sugar.  A good article explaining the difference and how these carbohydrates affect blood sugar levels, weight, etc. can be found at http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/carbohydrates.htm
5.       It’s all about being healthy.  Aaaand, about how you look.  I never disregard the vanity factor of fitness.  Why should I?  And why should you be ashamed for wanting to like how you look?  Let’s face it, when you feel good about how you look, you’re more likely to take better care of yourself.  Exercise and eating healthfully don’t seem like such a burden when they put you into a smaller pair of jeans.  Sometimes when you put vanity first, being healthy follows right behind.
6.       Fitness is easy.  No, it’s not.  And anyone who tells you differently is lying.  It’s time consuming and not always fun.  Then again, doing laundry is also time consuming and not always fun, and yet you don’t walk around in dirty clothes, do you?  Fitness is hard, uncomfortable work.  I know, I know – there’s always someone running on the treadmill or in the Spinning class who makes it look so easy.  I guarantee you he spent many, many hours, weeks, months, or even years sweating and grimacing through the discomfort to get to that point where it looks easy.  Hang in there.  Congratulate yourself when you do well, and don’t beat yourself up too much when you fall off the wagon.  Fitness is a process.  You have your entire life to get it right.