Don’t get me wrong, goals are great – they provide a target to achieve and, if done right, a realistic timeframe to do it.  Goals can keep you on-track and be a source of will-power at critical moments of change (when you are tired but get to the gym anyway or you crave the wrong food but choose a better option).  But, what sustains you beyond that goal even if you hit it?  While goals can be a great source of motivation for a set time, they can also serve as limiters to much greater potential.  Why stop at 15 pounds if 40 pounds is achievable and desirable?  What if 15 pounds of weight loss isn’t the real objective (perhaps it’s really losing 3 dress or pant sizes) or completely different such as regaining your health and vitality?  How do you adjust and reach higher as your real goal becomes clearer?

Seth Rogen – from “40 year old Virgin” and “Zach and Miri Make a Porno” movies says that he recently got really fit for a movie but knows that it is unlikely he will keep his new shape because he prefers his old approach to eating.  As soon as the movie stopped filming he went back to his old habits.  He couldn’t wait to eat his favorite foods and now he feels bad that he got rid of all his “fat clothes”.  In this case, the goal served an immediate need but it didn’t facilitate a renewal of purpose – it drove a particular behavior which was rewarded with money.  Take away the external incentive and the will was gone.  He was left to simply say that "It’s a sad thing. I gave away all my fat clothes, thinking, ‘I won’t need these anymore,’ but I do!"

In this case the goal was a limiter.  It was something to be achieved (in this case for a movie) but there was nothing beyond that point to facilitate lasting change.  I don’t buy that Seth Rogen doesn’t care at all about his health (or he wouldn’t have gotten rid of his “fat clothes”) or the way he looks or feels.  His old habits are more comfortable for him so he gravitated back.  The goal wasn’t a milestone to a more consistent or productive lifestyle and he didn’t align himself with a permanent support system to sustain his new approach to health and wellness.

So, don’t be limited by finite goals – utilize them as milestones on a path to continuous improvement or change.  Start the process by imagining what you could accomplish if you were fitter.  Perhaps you could stop taking blood pressure medication or pain relievers for your lower back.  Maybe you could feel better in a bathing suit or have more energy to be more productive and accomplish more in less time.  Maybe a boost in self-confidence would improve your relationships or help you form new ones with better people.  Confidence is the key to attracting positive responses from others – at work, at home or while out and about.  How could that make a difference in your life?

So, how would you like for your life to change?  What is your vision of a meaningful life?  How do you see yourself in that picture?  What things need to change to achieve that?  Define those changes and set goals (research the steps required if necessary) to achieve them.  Remember that these goals are milestones on the path to a happier and healthier life but treat each one as critical to your success.  Celebrate each accomplishment and build on that success to achieve the next.  Remember that vision of a healthier and happier you as you transform your life to align with your deeper sense of self.

To your good health!

Greg Schnackenberg

http://fittoperform.net

]]> http://fittoperform.net/you-reached-your-goal-now-what/feed 0 http://fittoperform.net/how-to-select-a-fitness-coach http://fittoperform.net/how-to-select-a-fitness-coach#comments Thu, 03 Mar 2011 12:14:48 +0000 Greg Schnackenberg http://fittoperform.net/?p=844 I was asked recently how to select a personal trainer and then I also provided some insight recently as part of a local discussion forum.  Selecting a fitness coach is a very important part of your fitness journey – getting it right could make the difference between success and failure in achieving your goals.  So, how can you identify a good trainer for you?  There are many things to consider…

1.  Professional Standards – How does the trainer appear – properly dressed, clean and presentable?  If they work for a gym – how does that gym appear?  When you meet with a trainer – aside from pleasantries, what’s the first point of discussion?  Do they ask you about your goals and interests?  Do they ask how committed you are to your goals?  Do they ask you to fill out a Par-Q or Health History Form to discover any potential health risks (especially cardiovascular disease[CVD])?  If you have 2 or more CVD risk factors – a physician referral should be mandatory (unless you just had a physical and have written doctor clearance).  If the trainer doesn’t require physician clearance then they aren’t looking out for your best interests.  This is not optional – personal trainers are not doctors and have no right to assume that you are ok to exercise without a positive health history form assessment or physician clearance.

2.  Specialties – does the trainer’s specialty match your goals?  Before you allow the trainer to talk about your goals you should ask the trainer about his/her specialties – what population do they work most with and what are their goals as trainers?  How do they plan for workouts and do they track results?  What training have they had specific to areas of your interest?  If you have any known physical limitations, ask how they might address them.  Are you confident in his/her knowledge – can he/she explain concepts clearly in a language you can understand or do you hear a lot of technical jargon?

3.  Does your trainer have a brochure, website or posted BIO at they gym that talks about their background, specialties and personal interests?  Does this match what they tell you in person?

4.  References – Does the trainer have any good references?  Check the website – they should have references posted there or you can ask and they should be able to supply you with one or more references. 

5.  Is the Fitness Coach fit – do they walk the walk?  There are many reasons (some even good) why a personal trainer may not appear to be in the best shape – if this is the case, try to find out why without being direct and particularly nosy.  I knew a very good trainer who had the advanced CSCS certification but looked out of shape because she had just gone through two successive pregnancies and then broke her ankle skiing as she was getting back into shape after that.  She was certainly very qualified.  That said, a trainer who is fit is more likely passionate about fitness and may have the credibility to inspire you to achieve your goals as well.  I’ve met very fit personal trainers who don’t have much knowledge but they inspire their clients through their own appearance.  If you are otherwise healthy and this coach inspires you then this may be the key to your success.

6.  Education – A major certification is the priority here.  ACSM and NSCA are, from my experience meeting and working with other fitness coaches, the certifications that provide the best assurance of basic competence.  I’ve met very good coaches with certifications from other certifying agencies but it has been much more inconsistent.  NSCA offers an advanced certification (Certified Strength & Conditioning Specialist – CSCS) that requires a college degree and significantly more knowledge of exercise science, biomechanics and athlete preparation.  ACSM also offers more advanced certifications (such as the Certified Health Fitness Specialist) that hold significant value within the industry. 

Don’t be impressed by multiple Certified Personal Trainer certifications – you’ve only proven that you’ve mastered the same basic material multiple times – why?  CPR/AED/First Aid certification should be assumed but you should ask to ensure that your safety is protected.  As a side note, I have often been disappointed with the level of knowledge of many college graduates of exercise science programs.  A college degree should be a great sign of competence but it isn’t a guarantee and it doesn’t replace experience.  A college degree, major certification and a commitment to fitness are your best bets if you don’t otherwise know your coach.

7.  Does the trainer belong to a Health & Fitness organization such as IDEA Health & Fitness Association (IDEA also verifies certifications on-line so you can feel confident in your trainer’s assertions)?  Does the trainer keep current with fitness trends and provide helpful information on fitness, nutrition and lifestyle options to help you get and stay fit?  These are signs of professional commitment to fitness and your well-being.

8.  What other experience does your fitness coach have that can make a difference?  Is your coach a parent that understands parenting difficulties and, maybe, can share healthy parenting ideas with you?  Does your coach have a professional or business background and perhaps be useful as a networking resource for jobs or business?  Does your coach have ties with other health/wellness organizations (clubs, groups or even Park District opportunities) or is he/she knowledgeable of community fitness resources in the area?  This won’t make a difference in the gym but it can make a difference for you outside the gym and it’s worthy of consideration.

There are many, many people who call themselves personal trainers or fitness coaches – many do not do the bare minimum to develop their knowledge or stay current, plan & track workouts, adapt their personal preferences to your needs or take professional pride in helping people achieve their goals.  Knowing how to bench press or perform a squat does NOT make someone qualified to be a fitness coach.  Knowing the body, understanding exercise progressions, knowing how to identify and correct poor mechanics and knowing how to help people overcome limitations is what makes a coach qualified. 

On the other hand, there are many people who hire trainers but aren’t truly committed to achieving their goals.  Success is the intersection of great program planning and complete client commitment to achieving results.  80% of weight loss goals are achieved outside the gym (diet and nutrition) – the 20% that happens inside the gym or through increased activity level also needs full commitment.

To your good health!

Greg Schnackenberg

http://fittoperform.net

]]> http://fittoperform.net/how-to-select-a-fitness-coach/feed 0 http://fittoperform.net/how-we-compete http://fittoperform.net/how-we-compete#comments Fri, 18 Feb 2011 19:05:07 +0000 Greg Schnackenberg http://fittoperform.net/its-about-how-we-compete I recently read the transcript of an interview with new Baltimore Orioles Manager – Buck Showalter.  In the interview he talked a lot about setting the foundation for success for an organization that really applies to any area and not necessarily just sports.  He says the foundation for success is laid by parents and it shows through the way players treat others and the way they compete.  If you are playing in the Major Leagues you have a bubble gum card just like they (opponent) do so don’t give them too much credit.  Be proud of your team, expect the best of your teammates and be accountable to them in return – this applies to sports, work and any other commitment you make.

Buck also talks about the need to worry less about specific goals (because they can also serve as limiters) but “keep the arrow always pointing up, not flat-lining and not going down”.  This is important as winners never let accomplishments define them – they focus on the next opportunity and challenge themselves to accomplish more.  The role of parents is critical because they strongly influence belief patterns for their children – if you reinforce positive beliefs and channel energy toward positive outcomes they will develop the self-confidence that many kids, unfortunately, lack.

These lessons are important even as early as 9 – 10 years of age and it’s the cornerstone of what I teach when I coach.    9 – 10 year olds are half way out of the house (assuming an 18 year old high school graduate moving on to college) – it’s important to lay that foundation early so they build habits conducive to success and have a chance to repeat the winning cycles enough times to have the confidence to do it on their own.  You can’t control your opponent’s preparation but you can control your own – winners take control and achieve their goals.

Yes, sport technique is important as is physical conditioning (maybe even more so because you will have the strength to continue when your opponent is tired) but mental toughness and awareness is the single most critical element to success.  Think about adult weight loss – what is the single most important element to attaining that weight loss goal?  Many adults diet and exercise but who truly succeeds at achieving the look they want or the energy to achieve a new level of fitness?  Those who are truly committed and who have the mental toughness to overcome cravings or the desire to hit the snooze button 3 more times.  This is the element that separates lasting change and success from failure.

You can’t pick your parents and you may not be able to pick your coaches but you can control how you compete and you can set the bar high and challenge yourself to achieve your goals.  Don’t blame others for your failures.  Learn from them, re-set the bar and choose to succeed!

To your good health!

Greg Schnackenberg

http://fittoperform.net

]]> http://fittoperform.net/how-we-compete/feed 2 http://fittoperform.net/women_only http://fittoperform.net/women_only#comments Thu, 03 Feb 2011 19:21:18 +0000 Greg Schnackenberg http://fittoperform.net/is-personal-training-for-women-only I read a blog entry this weekend that discussed the need for more men to seek personal training assistance because of the lack of discipline that most people (specifically men) show while in the gym.  The article stated that the problem is most men see the gym as their domain and they don’t want to appear to lack knowledge in this area or be seen to need help so they avoid it to their detriment.  According to the author, men should see the personal trainer as akin to a team coach – likening the need for a trainer to Michael Jordan’s need for Coach Phil Jackson.  If Michael Jordan needed a basketball coach (given his conditioning and skills) than surely the rest of us mere mortals could use a personal trainer to assist us to achieve our fitness goals.

I agree with the basic premise that more men should seek the guidance of a qualified fitness professional.  Too often, you will see poor planning, poor effort and/or lack of focus result in spending a lot of time in the gym with little to show for their time.  So, while I agree with the premise of the article’s primary point – that many people (including men) could use the assistance of a personal trainer to help them achieve their fitness goals – personalized fitness coaching is different than coordinating the efforts of a team.  In the case of an elite athlete, fitness is assumed – the coach’s job is to “conduct the orchestra” not “teach an instrument”.

Michael Jordan did indeed need assistance to achieve the level of conditioning required to succeed but that wasn’t Phil Jackson’s job.  Phil’s job was to coordinate the efforts of a team of people much like a team manager might need to do in a typical work-setting.  A personal trainer helped Michael prepare his body for the basketball season and challenged him to achieve elite levels of fitness at right times.   The trainer’s job is to plan, motivate, push and adapt (to how the client responds) to help the client achieve improved levels of fitness.

The same goes for the rest of us.  Yes, Michael Jordan was a superstar athlete and superior conditioning was required to succeed at the level he did and, yes, most of us won’t need that level of elite training for our daily lives.  However, we can all benefit from a more advanced level of fitness to achieve our professional and personal goals.  Being fit enhances work performance, enhances personal relationships (through improved self-esteem and ability to enjoy an active lifestyle) and improves our ability to accomplish more in less time so that we can live a fuller, more complete life.

A quality fitness coach will not only help you increase your bench press strength but also look for postural deficiencies and strength imbalances (and help you correct them); work around limitations due to pain or injury; and be a resource for referrals to specialists who can help resolve problems beyond the scope of a personal trainer. So, if Michael Jordon (and other professional athletes) utilize a fitness coach to ensure they are in peak condition for their professions, shouldn’t we all?  Remember, star athletes work on their conditioning before they are rich – it’s part of the process of becoming a rising star!

To your good health!

Greg Schnackenberg

http://fittoperform.net

Join the crowd!  If you look around you’d probably be surprised how many overweight people are actually physically active in terms of following a workout regimen.  The problem is that most people overestimate their workout calorie burn¹ and equally underestimate their caloric intake².   Obese people tend to also forget about smaller snacks throughout the day which is one of the reasons for underreporting caloric intake.

Are you really committed?

The single most important factor driving fat loss is creating a caloric deficit.  If you don’t know how many calories your are consuming and you don’t know your resting metabolic rate then you can’t really plan to achieve your fat loss goals.  You’ve probably heard the saying – “if you fail to plan you plan to fail!” – it’s very true for fat loss.  A hard 30 minute or 1 hour workout 3 times per week won’t overcome a poor diet – it takes effort to make sure that you eat the right foods in the right amounts to lose weight.  That said, if you think about it, it certainly takes less effort than the extra workout effort required to overcome poor eating habits!

So, there aren’t any tricks?

Well, yes – the trick is to consume fewer calories than you expend.  The real question is this – how do I consume fewer calories while still feeling satisfied?  Isn’t that the question?

The problem with our busy schedules is that we tend to take shortcuts and those shortcuts cause many of our problems.  Snack foods (a $24 billion dollar industry³) fills us up with empty calories and little or no nutritive value.  Most cereals are loaded with empty sugar calories (even the apparently healthy choices – take another look at the label!).  Package foods labeled as low fat often have higher carbohydrate calories (many from sugars) while foods that are labeled “low calorie” usually don’t satisfy a real appetite (100 calorie snacks aren’t exactly filling).  Worse, these foods may often give us a quick rush but then sap our energy as quickly as sugar sweetened gum loses its flavor!  We get hungry sooner and eat again in response.

Some of my favorite tricks to lower caloric intake with minimal effort include…

• Substitute water for any other caloric or non-caloric beverage.  Drinking 8 glasses of clean water daily can help reduce hunger, make you feel better (eliminate dehydration – a leading cause of regular headaches), reduce constipation and reduce joint pain among other benefits.  In addition, think of the calories (not to mention $$$) that you are saving by not drinking lattes, sodas and juices – it’s my number 1 trick for losing weight.
• Reduce or eliminate sodas, sport drinks and juices which are loaded with sugar and add unnecessary calories that serve little purpose (note:  sport drinks may help elite athletes replenish fluids faster but elite athletes aren’t typically trying to lose weight) and sap energy after an initial pickup.  Studies have shown that diet drinks have a stronger correlation to obesity than regular soda⁴ – apparently because of the tendency to get careless with eating because of the lower calories of a diet soda but also because the artificial sweeteners tend to enhance appetite (for sweets in particular). 
• Reduce or eliminate packaged snack foods, breads (occasional exception for whole grain, high fiber bread), fast food (salads are fine but watch the cheeses, dressings and other toppings that add significant calories with little value), cereals, high-fat dairy products, and processed meats.
• Eat fruits and vegetables (organic is preferable) – many fruits and vegetables are high in fiber and are often low calorie options.  According to the CDC, eating a variety of fruits and vegetables also provides the vitamins, minerals and fiber that protect your body from chronic diseases such as stroke, cardiovasuclar disease and various forms of cancer⁵.
• Lean meats and low-fat dairy products are sources of complete proteins (they provide all 9 essential amino acids) and provide other essential nutrients such as Iron, Zinc, Phosphorous, and many of the B-complex of vitamins that assist with energy metabolism, healthy skin and muscle tone and nervous system function.
• Low-fat Dairy Products are also complete sources of protein and provide Vitamins A (vision & bone metabolism), B (see lean meats above), C (for the immune system) and D, along with Calcium, for strong bones.
• Legumes, nuts and seeds – healthy fats and proteins (incomplete proteins) are great for snacks but also, when combined with whole grains, provide complete protein sources without meats or dairy.
• Substitute healthier options for toppings and dressings.  For instance, substitute salsa for butter and sour cream on baked potatoes and try Craisins and walnuts as a salad topping and skip the dressing which can add 150 calories or more with 2 tablespoons! 

In summary…

Eat enough of the right foods that will help you stay hunger free longer while economizing on calories.  Foods that are higher in protein or higher an fiber (meats and high-fiber fruits and vegetables) digest more slowly than low-fiber carbohydrates which will leave you feeling fuller longer.  Healthy fats are also important because they provide protection from joint pain and rheumatoid arthritis, reduce hypertension (cause of heart attacks) and boost the immune system.

I’m extremely busy – how can I achieve my goals?

The key to managing a busy, yet successful, schedule is to stay organized.  I’ve met plenty of busy people who are not as successful as they can or should be because they spend an inordinate amount of time staying, well, busy.  Busy does not necessarily equate to productivity.  If you stay organized with your weight loss program and you maintain the proper caloric balance for your metabolism and your level of activity you will be successful.  Plan for success and be successful.  Remember, from Lou Holtz, “you were not born a winner and you were not born a loser – you are what you make yourself be!”.

To your good health!

Greg Schnackenberg

http://fittoperform.net

Footnotes:

1.  Jakicic JM, Polley BA, Wing RR. Accuracy of self-reported exercise and the relationship with weight loss in overweight women. Med Sci Sports Exerc. 30(4):634-8, 1998.

2.  Heitmann BL, Lissner L. BMJ.  Dietary underreporting by obese individuals–is it specific or non-specific?  1995 Oct 14; 311(7011):986-9.

3.  http://www.hoovers.com/industry/snack-foods/1371-1.html

4.  DeNoon, Daniel, Drink More Diet Soda, Gain More Weight?  Overweight Risk Soars 41% With Each Daily Can of Diet Soft Drink; http://www.webmd.com/diet/news/20050613/drink-more-diet-soda-gain-more-weight; June 13, 2005; WebMD Health News

5.  http://www.fruitsandveggiesmatter.gov/benefits/index.html

Today I want to continue the discussion on Core work to highlight some core stability exercises that will help you strengthen your core; improve posture; and provide stability for lifting heavy objects at the gym, at work or at home.  As usual, please check with your physician before starting an exercise program or utilizing any information provided in your own exercise program.

Core Stability

Stability – From Merriam-Webster – “the property of a body that causes it, when disturbed from a condition of equilibrium or steady motion, to develop forces or moments that restore the original condition”. 

This is a very important concept – not just to core strength but to the concept of the human body in general.  The body is constantly fighting to maintain a sense of equilibrium or homeostasis.  The ability of the body to adapt to imposed demands provides us with the ability to grow, get stronger, perform better, become smarter, and/or react more quickly to any stimulus.

One of the primary jobs of our core muscles is to help us maintain stability as we stand (good posture), move, lift heavy objects, perform athletic movements (change of direction, hitting a baseball, swinging a racket, swim, etc…), get in or out of our car, or even sit (with or without good posture). Challenging the core to resist movement is just as important as challenging it to produce movement in the form of flexion, extension or rotation.

The following movements will help strengthen your core and, as a bonus, will improve your posture and maybe even make you feel taller (no slouching!).

Front Plank – The plank is a pronated isometric exercise that involves holding the body in a straight line challenging the core to maintain that position rather than sag down.  It can be done many ways but the usual starting point is to support your body horizontally on your forearms (elbows directly beneath shoulders) and toes (curled under) maintaining a straight line with your body.  Some people have a natural lordotic (inward curvature of the back) posture – that’s ok unless you feel pain in your lower back in which case you can try starting on your knees rather than toes or see a fitness professional to help you get started.  Try to hold this position initially for 30 seconds and work your way up to 1 minute.  Once you accomplish this you can make the plank harder by moving your elbows forward by an inch or two at a time or you could perform this exercises with forearms supporting your weight on a stability ball to introduce some instability which increases the difficulty.

Side Plank – The side plank is similar to the Front Plank except that you support your body with a single forearm which should be perpendicular to the angle of your body.  Your body should be in a straight, downward sloping line from shoulder to feet and your free hand can rest on your top side or your can increase the difficulty by holding it straight in the air (with additional weight to make it even more difficult).  As with the front plank you can make this exercise easier by starting on your knee rather than foot and you can add difficulty by dropping and raising the hips slowly or raising and lowering the top leg slowly.

Glute Bridge – A similar exercise to the front plank except in reverse.  In this exercise you lay on your back with your knees bent and feet flat on the floor.  Raise your hips so that you create a straight line from your knees to your shoulders and you should feel the work in your lower back and Glutes (some people will feel the work in their hamstrings as well).  This is typically an easier exercise to hold for most people but is very effective at strengthening the lower back and balancing the strength of the abdominals.  You can make this more difficult by raising and lowering the hips slowly or by putting your heels on an unstable surface such as a stability ball and keeping your legs straight.  An additional degree of difficulty can be created by maintaining a straight body position with heels on the stability ball while bending and extending the knees slowly – drawing the ball in toward your body and back out again.

These exercises should be the foundation of core strengthening program for most people.  If you experience pain (as opposed to fatigue) while performing these movements then please stop and consult a fitness professional to ensure proper form, correct any strength deficiencies and/or refer to a medical professional for further guidance.

To your good health!

Greg Schnackenberg

http://fittoperform.net

In my last article I talked about the importance of body’s core for improved athletic performance, posture and lower back support.  Today, I would like to talk about exercises that flex and extend the core which heavily utilize the Rectus Abdominis and Erector Spinae muscle groups.

Exercises to improve posture and athletic performance (progression)

There has been much discussion in recent years on how to improve abdominal strength without sit-ups or “endless crunches” – making these exercises out to be villains.  In fact, they are perfectly valid exercises but it’s not necessary to do endless amounts – if you do them correctly you will develop strong abs that will look good, enhance athletic performance and provide excellent support for the lower back.  People with lumbar lordosis (inward curvature of the lower back) should do torso flexing (including abdominal isolation “crunches”) exercises to help improve posture.

• Sit-ups – an exercise that has developed a bad reputation because they don’t isolate the abdominals.  Instead sit-ups rely heavily on the hip flexors which can aggravate any existence of lumbar lordosis in the lower back.  Tight or strong hip flexor muscles can tilt the pelvis forward (anterior pelvic tilt) and aggravate a lordotic curve of the lower back but a balanced core exercise program can alleviate that condition by strengthening the opposing muscle groups to restore balance and a normal lower back curve.  Sit-up exercise progression usually starts with the basic sit-up (knees bent, feet flat on floor and hands behind head or across chest).  To increase the challenge you can hold a medicine ball directly overhead through the range of motion, perform sit-ups on an incline, combine the two or include an overhead toss of a medicine ball to a partner or against the wall during the sit-up.




• Abdominal crunches – help to reduce hip flexor involvement.  I often start my clients with an abdominal crunch exercise that isolates the abdominals and effectively removes assistance from the hip flexors.  This crunch involves placing both feet on a bench with hips and knees at 90 degrees (heels should actively press down).  Keeping your lower back pressed to the floor; curl your torso up by tightening your abs (elbows back with head supported by open hands and eyes looking straight to the ceiling).  Hold this position for 4 seconds and slowly lower back to the starting point and then, without releasing tension in your abs, repeat.  Start with 3 sets of 4 or 5 good crunches and then start adding 1 or 2 reps each session.  Progressions include doing crunches on the dome side of a Bosu Ball or stability ball and you can add some torso rotation to work the abdominals further while also working the obliques directly.




• Pelvic tilts – a great complementary exercise for ab crunches that will produce a burn in the lower abdominals – starting with knees bent, feet flat and back flat to mat – draw the knees toward the chest by rotating the pelvis inward from the abdominals.  As you get stronger you can place a medicine ball between your knees to increase the level of difficulty or do this exercise with legs straight.




• Back Extensions – actually a grouping of exercises that can be performed many different ways – they move the torso in the opposite direction of crunches and sit-ups.  These exercises can be performed laying on a mat (face down) with arms along sides or straight out front (Superman).  Raise the shoulders off the ground and hold for a count of 4 and lower.  People with rounded shoulders benefit from having arms down at the side (hands start with palms down) – when the shoulders are lifted the hands should be lifted and turned so that the thumbs turn toward the ceiling while drawing the shoulder blades together.  Progressions include performing this exercise on a Bosu ball, stability ball or on a Back Hyper-extension machine (bending over the padded edge toward the floor and rising up to 180 degrees – add rotations or hold a medicine ball overhead for progression).




• Reverse Back Ext – in this exercise the legs are moving instead of the torso.  Start by lying on a stability ball close enough to a bench to grab the opposite side with your hands with arms extended and hips slightly past the center of the ball opposite from upper body.  Keeping legs straight – slowly lift them as high as possible, lower and then repeat.  If this is too difficult, you can start by completing single leg extensions.  Progressions include gripping a medicine ball between your feet, using ankle weights or you could have a partner provide manual resistance.

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In my next article I will discuss core stability exercises that work well with flexion and extension exercises to strengthen your core; improve posture; and provide stability for lifting heavy objects at the gym, at work or at home.

To your good health!

Greg Schnackenberg

NSCA Certified Personal Trainer

NSCA Certified Strength & Conditioning Specialist

NYSCA Certified Youth Coach

Start a discussion about the body’s core and you will evoke images of “Six-Pack Abs”, flabby bellies and/or the endless crunches that are probably required to achieve the “six-pack”.  Society believes that the perfect midsection is tight and strong with the “six-pack image” prevailing though this appearance is difficult to attain and maintain in a typical sedentary work environment.  The real value of a strong core however has less to do with a six-pack appearance (which comes more from fat loss from disciplined workouts and an active lifestyle) and more with the following benefits…

1. Better posture
2. Functional Stability
3. Athletic Performance
4. Reduced back pain

What is the Core?

The core muscles are usually considered those of the abdominals, obliques and lower back that flex the torso, stabilize the torso during movement, provide postural support and protect the critical organs of the lower torso.  The primary core muscles include the Rectus Abdominis, Transversus Abdominis, Internal Obliques, External Obliques and Erector Spinae (which is actually a series of 3 muscles that run along the spinal column).  The following is a brief summary of these core muscles…

1. Rectus Abdominis (Six-Pack muscle) – the most superficial abdominal muscle –it runs vertically in the middle of the abdomen and is responsible for flexing the spine (crunching your torso), protecting the internal organs and can assist with forced breathing when someone is short of breath.
2. Transversus Abdominis (the most internal of the abdominals) – wraps from the side of the body to the front of the abdomen and compresses the abdomen to protect internal organs and stabilize the torso.  Also assists with forced breathing or deep exhalations.
3. Obliques – Internal and External Obliques form the middle layers of the abdominal muscle group and are primarily responsible for flexion and rotational movements of the torso, lateral flexion (side bends), abdominal compression (internal obliques primarily) and ribcage and pelvic stabilization (External Obliques primarily).
4. Erector Spinae – a series of 3 muscles that run vertically along each side of the spinal column and are responsible for extension and lateral flexion (side bends) of the torso.  These muscles also help maintain proper alignment of the spinal column.

Why is it important?

A strong core is critical for good posture and healthy spinal column alignment, athletic performance in most sports and reduction of back and joint pain that affect so many.  Strong abdominals can counteract tight hip flexors (a common problem which results in a forward tilt of the pelvis and excessive curvature of the lower back), stabilize the torso for athletic movements or lifting heavy objects and ensure good posture which improves appearance (minimize or eliminate slouching) and reduces stress on the back from sitting long hours at an office.  These benefits, if the exercises are done correctly, can be achieved in just a few minutes 2 – 3 times per week.

The “six-pack” look is more dependent on fat reduction than abdominal exercise.  For most people, this look can be achieved through improved diet and a high-intensity exercise program.  Reduce or eliminate processed foods and caloric drinks (sodas and juices especially) and eat more farm raised meat along with unprocessed organic fruits and vegetables.  A high-intensity exercise program with improved diet will help you achieve the look you want.

How to improve Core Strength and get Fit to Perform…

In my next post I will share ideas on exercises that will help improve posture and athletic performance and I will share my thoughts on the issue of abdominal appearance, how to achieve that six-pack look and my thoughts on what I call my “extended core”.

Yours in Health!

Greg

What are your goals? Be Specific!

This question is important because the answer will enable you to focus your energy (literally and figuratively) most effectively toward achieving them.

You see, the human body has the incredible ability to adapt to all kinds of challenges but if you don’t challenge yourself properly for your goals then your body won’t respond the way you want to achieve them. For example, many athletes believe that distance running will help them excel on the basketball court thinking “hey, I’m running for long distances so that should help me maintain my endurance for a basketball game which requires a lot of running, right?”


Well, it is true that any training is better than no training whatsoever so, in that respect – yes, there would be some benefit to the currently detrained individual. But, will long slow running help prepare a basketball player for game filled with repeated quick, powerful movements? Not any more than, say, an a Business Law course will help someone be a great Accountant – yes, it helps to have some familiarity with business law but knowing debits/credits, tax regulations and auditing procedures are probably more critical to being a successful Accountant.

Business schools require a certain breadth of business courses to ensure that graduates have a general understanding of how businesses operate so they will know how to contribute their expertise as part of a successful team. Students then take courses that focus on their program emphasis (i.e. Marketing, Accounting, Finance, etc…) and which requires significant training specific to that function. Once they start their careers, they will continue to develop their skills through experience and continuing education.


Likewise, a basketball guard will need to develop basic strength & conditioning for sports much like any other team sport athlete but will then need to focus their training specifically to their goals as a basketball player to contribute effectively as part of a successful team. Once the season begins they will continue to develop their conditioning and skills through experience and ongoing training. Through each cycle of training the Accountant and Basketball Player each become more conditioned to excel as part of a team and in their specialty.

Remember, Be Specific…

To be specific you should ask yourself the following questions…

1. What goal do you want to achieve?


2. When to you want to achieve it? It’s ok to stretch but be realistic.


3. Where do you want to achieve it? This could be an industry, a company, a team, location, etc…


4. Do you have the necessary skills? If not, do you know how to acquire them?


5. Why do you want to achieve the goal? What’s going to motivate you when things get tough?

When you answer these questions, look for others who have achieved similar goals to yours. How did they achieve their goals? If you can’t find that information on-line or in a book, ask them – most people are willing to share their secrets for success. You will undoubtedly find many paths traveled to that goal – which approach would work best for you? A good coach can develop a game plan and guide you along your path to success!


Are you Fit to Perform? Be specific with your goals, plan your work and work your plan – with passion, adjust your approach as necessary, be authentic and, if you’re stuck – hire a coach to help you stay focused and moving toward your goal.

To Your Good Health!
Greg Schnackenberg
http://fittoperform.net

You’ve heard about the obesity epidemic…

in our country, right?  Nearly 1 in every 3 people are considered overweight or obese – having a BMI of >25 (BMI is a measure of a person’s weight in relation to height) with the numbers skyrocketing during the past 30 years.  Most of us are also aware of the link between obesity and cardiovascular disease which is a leading cause of early or preventable death in the United States.  We’re often too consumed by our daily activities to worry about consequences that most of us consider to be too far in the future to worry about today.  But, should longevity be the primary concern of obesity?  What is the price of obesity today?

With the cost of healthcare rising annually, many employers responded to the obesity epidemic by offering health club memberships and other “healthy perks” to encourage employees to stay fit and reduce absenteeism and growing health care costs.  However, studies, such as 2004 published study by the American College of Occupational and Environmental Medicine, have shown that rates of absenteeism only significantly correlate to “severe obesity” (BMI >40) and not to the overweight or those who are clinically defined as obese (BMI >30) (Nicolaas P. Pronk, 2004).  Unfortunately, absenteeism is one of the few objective measures that employers can use to identify productivity issues but it doesn’t address productivity issues such as the effects of poor interpersonal relationships in the workplace that are common for those who are obese.

There are significant costs that we can attribute to obesity that do hit us in the wallet.  From the same study above, it has been shown that “in the context of employment-related issues, compared with non-obese individuals, obese persons were discriminated against in job interviews, received lower salaries, and were less likely to be offered jobs” (Nicolaas P. Pronk, 2004).  The “obese penalty” on wages for men has been estimated to be 0.7 to 3.4% while for obese women the wage penalty was greater and ranged from 2.3 to 6.1% (Puhl, 2009) .   Further, employers are starting to penalize workers in the form of higher premiums or deductibles for health care (cloaked in discounts for those who meet healthier criteria for cholesterol, blood pressure and BMI scores) (Knowledge@Wharton, 2008). 

 Help is available but, unfortunately, many doctors are not comfortable prescribing the exercise required to help their patients manage their weight better.    In fact, “only 14% [of primary care physicians] believed themselves to be successful in helping obese patients lose weight” (Puhl, 2009).  Only recently have medical schools begun to add programs that help doctors care for the obese.  So, where should overweight and obese people turn for help?  It’s easy to suggest diet and exercise strategies but for those who are self-conscious about their weight or appearance how should that person start?

 The first step should be to get clearance from your physician for physical activity which, ideally, should be in the form of a recommendation for moderate or vigorous exercise.  Moderate physical exercise would simply mean brisk walking and/or other low-intensity movements that elevate the heart rate above normal for progressively longer periods of time or multiple times per day.  Increasing the intensity and the amount of physical activity while gradually modifying your diet to include more whole, unprocessed foods such as fruits, vegetables, lean meats and water and less packaged foods (cereals, snacks and quick meals), breads and caloric drinks (sodas and juices) will likely improve your energy level, improve lean body mass (muscle) and decrease body fat.  If you are unsure of appropriate exercises or if you are uncomfortable with going to the gym, a professional fitness coach can help you get started and prescribe appropriate exercises and workout intensity to ensure progress toward your goals within your limitations and tolerance levels.

 A professional fitness coach isn’t cheap and shouldn’t be – a professional coach in any aspect of life is there to help you achieve your goals as quickly and effectively as possible and will always look out for your best interests.  A personalized program takes time and experience to develop outside of your session time and a professional coach will ensure your safety and monitor your well-being during your exercise sessions.  A professional coach will also serve as a resource to help you achieve other personal goals through their professional network or by sharing information on topics of interest to you.  A professional coach may seem costly but what is the value of your health to you and your family today and in the future?

Remember, to begin – begin!

To your good health!

Greg

 Knowledge@Wharton. (2008, January 11). How Employers Wage War On Workplace Obesity. Forbes , p. 1.

Nicolaas P. Pronk, P. (2004, January). The Association Between Work Performance and Physical Activity, Cardiorespiratory Fitness, and Obesity. Journal of Occupational and Environmental Medicine , pp. 19–25.

Puhl, R. M. (2009). The Stigma of Obesity: A Review and Update. Obesity Journal , 2.