Imbalance Leads to Impairment. Symmetry Leads to Strength.

Almost everyone who approaches me for personal training has the primary goal of losing weight or improving their physique. But almost inevitably, every person I train has moderate to severe muscular imbalances that impair their ability to reach their desired goals. Before I can progress them to a level of training that will yield a desired outcome, it is imperative that their bodies are properly aligned and balanced. Otherwise, injury is almost inevitable!

For example, if you perform a deep barbell squat, but your pelvis is crooked and your feet are externally rotated and your knees are falling inward and you are leaning too far forward, then you are causing injury and stress on your body's kinetic chain, (The combination and interrelation of the nervous, muscular, and skeletal systems) which will lead to pain and tension and inflammation....NOT a tight high booty and long lean legs. 

SO, if you ever seek out a trainer...make sure that 

#1. They are CERTIFIED. and

 #2 that they are not pushing you beyond a physical limit your body can handle just to make you feel like you are burning lots of calories and getting your money's worth. 

This is deceptive.

Meet with a trainer who will train you SMART before they train you hard. 

I learned this valuable lesson for myself through a trainer I really respect. He helped me learn to relieve my upper back pain by strengthening my back muscles and stretching my chest muscles. I was so strong and tight on the front of my body that it was pulling everything forward and causing pain in the back of my body. Since training my back regularly, I am pain free, my posture is better, and my back is more defined muscularly. 

Triple Threat! ;)

I have a dear and wonderful client who I have been working with regularly. Her hip is severely externally rotated on one side of her body. Because of this, she has trouble performing any exercises that rely on any type of lower body stability. It's hard for her to even do a plank on her toes because of her lower body imbalance...NOT for lack of upper body and core strength. My clients and I often have to go back to square one just to make certain that they are staying posturally aligned before advancing them to the next level of training.

IMBALANCE LEADS TO IMPAIRMENT

SYMMETRY LEADS TO STRENGTH 

____________________________________________________________________________________

Here is a before and after picture of the difference a few corrective exercises did to internally rotate my client's hip prior to her training session. 

BEFORE CORRECTIVE EXERCISE TRAINING

look at the asymmetry in her feet. this is indicative of her hip imbalance

  

AFTER CORRECTIVE EXERCISE TRAINING

Balance and symmetry!

Ready to WEIGHT TRAIN

 

As you can see in the before picture, her foot on the right is severely limited in it's range of motion because her inner thigh muscles are weak and the opposing muscles in her outer thigh and glutes are too tight. When she is standing, her right foot turns out. If she strength trains with this imbalance she will only perpetuate the problem. 

SO what's the solution? We have to internally rotate her hip in order to create symmetry on both sides of her body by performing a few corrective exercises prior to training. 

Below are a few of the exercises we performed which resulted in the symmetry you see in the after picture.

The exercises you see pictured, help to strengthen her inner thighs and internally rotate her hips. 

______________________________________________________________________________________

 

Whether you have a trainer that you can work with or not, it is important that you are maintaining symmetry and balance in your form and posture as you train. When you go to the gym with a weight training plan, please make sure that you research the proper form and alignment required to execute your designated exercises properly. 

There are different assessments that you can perform on yourself to determine the strengths and weaknesses in your kinetic chain. They will tell you which muscles are weak and which are too tight. As a result, you can determine which muscles you need to strengthen and which muscles you need to stretch. Incorporating the appropriate corrective exercises into your training routine will be well worth your while as it will allow you to correct your posture, relieve your pain, and prevent injuries that may otherwise inhibit you from getting the tight and strong body you are ultimately after. ;)

Here is a great video that will help you determine your areas of strength and weaknesses. 

And here is a link to a free download of corrective exercise charts. 

I have loved this site as a guide to help me with my clients!

 http://www.shapingconcepts.com/corrective_exercises.php

 

A Workout You can be Very Thankful for.

I'd say there's no better way to show thanks for your health and fitness than with a little exercise!

I'm going to share a great Thanksgiving exercise circuit with you that will help you burn off some of your Thanksgiving Turkey. 

Here's my challenge to you....get your whole family (immediate and extended) involved. Set up this circuit like an obstacle in your back yard and see if you can get others to participate. Start learning how to show love to others not only through food, but through fitness too. Show your family how much you care about their lives by helping them become stronger and healthier. It's a hard transition to make, but this is a great time to start!

Thanksgiving Workout

11/22

Set up 11 Stations around the yard. At each station, you will perform 22 repetitions of each designated exercise. You can follow what I have listed or you can come up with exercises that will be more suitable for you and your family's fitness level. This is the type of circuit where you can go at your own pace, so make it a friendly competition to see who can finish first. For those of you who are more fit....go through the circuit again until the last family member is finished. 

Of course you can do this workout by yourself if no one else wants to participate. :)

Start the workout by performing 22 squats

1) Wall Sits with 22 Leg Extensions. 

TRAVELING LUNGES TO STATION 2

2) 22 Mountain Climbers on each leg

TRAVELING INCHWORMS TO STATION 3

3) 22 Jack Knife Sit Ups

TRAVELING STEP SQUATS TO STATION 4

4) 22 Short Sprints between Point A and Point B of your choice

WALK AND CATCH YOUR BREATH TO STATION 5

5) 22 Overhead Dumbbell Shoulder Presses

 

TRAVELING SIDE SQUAT HOLDING 1 DUMBBELL OVERHEAD TO STATION 6

 

6) 22 Wide squats holding dumbbell between legs

 

TRAVELING SIDE SQUAT LEADING WITH OTHER LEG TO STATION 7

7) 22 Bicycle Crunches

 

HIGH SKIPS TO STATION 8

 

8) 22 Tricep Dips

 

CRAB WALK TO STATION 9

 

9) 22 Elevated or weighted Bridges

BROAD JUMPS TO STATION 10

10) 22 Bicep Curls

RUN TO STATION 11

11) 22 PUSHUPS

FINISHED!

Pumpkin Workout!

Obviously you don't have to reserve this workout for Halloween and you can use a medicine ball instead of a pumpkin. But most of you have a pumpkin more accessible to you than a medicine ball, so take advantage of it while it's around. It'll save you some money and it's a great tool for getting you fit!

Equipment:
A 4-8 pound pumpkin (stem removed) or medicine ball



Series 1.
Perform each exercise for 50 secs of work and 10 seconds of rest

1. Reverse Lunges with Pumpkin Twist

2. Alternating staggered pushups on knees of toes

3. Sit ups with overhead pumpkin press

4. Plank with hands on pumpkin

5. Burpees with pumpkin. push it overhead every time you stand up

Perform the series 3 x's through

Series 2.
Same instructions as above

1. Russian Twists

2. Mountain climbers with hands on pumpkin

3. Medicine Ball Bridges with Pumpkin between knees or on hips

4. One legged Deadlift with pumpkin in hand right side

5. Repeat on the left side

6. Jump Squats holding pumpkin
 
 Perform 3x's through


Series 3
1. Hold a wall sit for 1 minute twist pumpkin side to side working your abs
 
2. 20 Traveling lunges holding pumpkin overhead

3. 20 Competition Situps with pumpkin
 
4. Sprint back to wall

Repeat 3 times

MEET GABY! Another Testimony of Transformation. WOW!

This girl is AMAZING! She exemplifies the perfect client. I started her on my "Metabolic Reset" meal plan a couple of months ago and she has been the STAR student. She committed to the plan every step of the way and the results have been phenomenal in such a short period of time.

I am so proud of her. She has turned her metabolism into an inferno and in 8 short weeks, she already emodies a new person.

Gaby is going to share her story of change with you, and she tells it so well there's not much else I need to say. But I will tell you this....she has inspired ME. My strength and determination is no match for hers. She is going to be JUST FINE from now on. She has learned how healthy happens. Becoming healthy is a journey and she's got the rest of her life to do it.

 

Enjoy Gaby's Story! It tells a lot about her personal experience AND it will give you great insight into how the plan works.   

 

You will also get to see her before and after photos!!

__________________________________________________________________

 

 

I met Liz a couple years ago in WA when I joined a gym in a last ditch effort to drop some weight.  My husband and I were trying for a baby and I didn’t want to be the 200 lb pregnant lady.  Liz was teaching the group fitness classes there, and she was a whirling dervish of energy, enthusiasm, and fitness “know how.”  I believe I dubbed her Lady Crazy Pants because her classes were so tough. But somehow, she made me actually like working out.  I exercised for 5 months before and all through my pregnancy.  After I had my baby and I felt up to it, I went back to the gym. I worked out 5 days a week for an hour every day for the next 4 months...but I didn’t lose a single pound.

 

I decided then and there to call in reinforcements. Unfortunately, Liz had moved away.  Would she want to help me even though we lived 3000 miles away?  Of course the answer was yes!  She was the first person to be brutally honest, and she said to me, “You are not losing weight because you are eating trash!  Exercise all you want, but it will not do a thing unless you clean up your nutrition.” So, I put myself into her hands and hoped for the best.

 

Nobody really believes that weight loss is 80% nutrition and 20% exercise, but it is true. I have been dropping weight steadily ever since I changed my nutrition.  The most important thing is that I am dropping body fat while maintaining my muscle mass.   Let me give you an example.  I am currently 159 lbs and have a body fat content of 33.8%. When I got out of the Army, I weighed around 140 lbs, with a body fat content of roughly 32%.  WHAT?!?! How is it possible that at almost 20 pounds heavier, I almost have the same BF content that I did when I was in peak physical condition?  It is because I am finally nourishing my body and because of that, my body is finally releasing the excess baggage.

 

Liz started me out on a raw food cleanse.  For 10 days, I had freshly juiced organic produce in the morning and huge salads for lunch and dinner.  Liz was able to work with the fact that I was nursing and had to maintain certain caloric and nutritional needs.  Then she moved me to her plan. I eat 3 meals and 3 snacks every day, about 3 hours apart. I also try to drink a gallon of water every day.  I don’t eat “rabbit food”, but real food.  I eat everything from beef to green veggies.  I have pasta, I have cheese and bread.  I DO NOT feel like I am “dieting”.  I never feel hungry. I lift weights and do cardio, but I don’t spend all day in the gym.

 

The best part about this lifestyle is that I am learning so much while I am doing it.  Liz didn’t just tag me and release me back out into the wild.  She is there every step of the way.  Every week I check in with her and tell her how I am doing (if I don’t, she gently reminds me).  If I have concerns or questions, I call her. If I have a breakdown and want to cram a large order of onion rings and a fat burger down my pie hole, I can call her.  She explains why my body is responding so well to the food I am eating.  She has taught me how to maintain this lifestyle when I reach my goal.

 

That’s what this is, a lifestyle, not a diet.  If you want to maintain a healthy body, you have to watch your portions; you have to watch your calories, you have to fill your body with nourishing superfoods.  That isn’t to say that you can never indulge yourself.  Of course you can, you just have to practice moderation.  Most importantly, you must forget the scale and focus on health.  If I never get below 150, but my body fat is 20% and my lean muscle is 80%, I will be happy with that.  That right there is probably the most important lesson that Liz has taught me.

 

I know there are some people out there are thinking “Why would you need someone to help you eat healthy, that’s so easy!”  However, if you are like me and you have no idea where to start, you’ve come to the right place.  It is OK to ask for help.  It doesn’t mean that you are weak, or stupid or whatever.  It means you want to get healthy.  Liz will help you get there.  She has helped me so much and it has only been two months! I feel better, I have tons of energy, I look great and I will be able to ensure that my son can grow up happy and healthy as well.  Best of all, my husband and I will be around to see that happen.

 

Pre-Program:                    8 Weeks Later!

Weight: 175.5                                                                           Weight: 159.5

Body Fat %: 38.9                                                                      Body Fat %: 33.8%

Body Fat Pounds: 68.3                                                             Body Fat Pounds: 53.9

Lean Body Mass Pounds: 107.2                                              Lean Body Mass Pounds: 105.6

                   

Chest: 47”                                                                                  Chest: 43"

Waist: 38.75”                                                                              Waist 34"

Hips: 43”                                                                                     Hips:40.5"

Thigh: 24.5”                                                                                Thigh: 22.75"

Arm: 15.5”                                                                                   Arm:12"

Total Inches: 168.75"                                                                           Total Inches152.25"

Total Inches lost: 16.5”

Total Pounds Lost: 16 lbs

Total Fat Pounds Lost:  14.4 lbs

 

   

  

 

Now THAT'S one HOT and HEALTHY Mama!!!!!!!

 

 

 

 

 

 

 

Becoming Iron Woman

Well, I may be made of steel, but apparently I'm lacking some serious iron.

In the past month or so, I have felt OFF. I have been tired beyond what is normal to me. My workouts have been lacking. I've been fatiguing easier. 

It was a familiar feeling...a distant one...it was time to get a blood test. 

I went in for blood work just prior to the "superfood supercharge" I am doing right now. The results came in yesterday, and once again...I am ANEMIC. I thought I had this beat, but it's back. :(

It's interesting that once I transitioned back into a normal diet that included animal protein, I became iron deficient again. That is precisely what the doctor ordered....more meat. Clearly, for me...this was not the answer. Am I anti meat? No. But was meat the cure to my anemia? No. 

Don't get me wrong, I still ate lots of superfoods, but not nearly as many as I did during my one month Superfood Vegan Cleanse several months ago. My blood was great back then! So was my endurance, my mood, my energy. Basically, I felt amazing. 

Recently, not so much. 

Anemia is actually not uncommon at all. Many people suffer from it in a low grade way. It's no fun, but there are natural ways to get out of the Red Zone. SO, let's take a quick look at Anemia. 

What is Anemia?

Anemia (uh-NEE-me-uh) is a condition in which your blood has a lower than normal number of red blood cells.
Anemia also can occur if your red blood cells don't contain enough hemoglobin (HEE-muh-glow-bin). Hemoglobin is an iron-rich protein that gives blood its red color. This protein helps red blood cells carry oxygen from the lungs to the rest of the body.
If you have anemia, your body doesn't get enough oxygen-rich blood. As a result, you may feel tired or weak. You also may have other symptoms, such as shortness of breath, dizziness, or headaches.
Severe or long-lasting anemia can damage your heart, brain, and other organs in your body. Very severe anemia may even cause death.
 http://www.nhlbi.nih.gov/health/health-topics/topics/anemia/

 

What Causes Anemia? 

Let's Look at the most common cause 

• Iron-deficiency anemia occurs because of a lack of the mineral iron in the body. Bone marrow in the center of the bone needs iron to make hemoglobin, the part of the red blood cell that transports oxygen to the body's organs. Without adequate iron, the body cannot produce enough hemoglobin for red blood cells. The result is iron-deficiency anemia. This type of anemia can be caused by:

• An iron-poor diet, especially in infants, children, teens, vegans, and vegetarians
• The metabolic demands of pregnancy and breastfeeding that deplete a woman's iron stores
• Menstruation
• Frequent blood donation
• Endurance training
• Digestive conditions such as Crohn's disease or surgical removal of part of the stomach or small intestine
• Certain drugs, foods, and caffeinated drinks

 http://www.webmd.com/a-to-z-guides/understanding-anemia-basics?page=2

(Interesting how they say a vegan diet is low in iron. This is only true if these are not plant based vegans. For myself, a month of veganism increased my iron).

Endurance Training CHECK

Genetics CHECK Thanks, Mom

So, How does one increase iron in there blood?

Well, the doctor will most likely prescribe you an iron pill. 

I recommend finding an alternative to the iron pill.

They will constipate you for days. They are awful. 

I have taken them before. I ended up having to get an xray because my abdomen was so swollen. I was in severe pain. And well, I won't tell you all the things the doctors prescribed me to fix THAT problem. 

It's funny how prescription medications just snow ball.

I took matters into my own hands and decided to start from square one....Get rid of the iron pills. 

I began researching ways to boost iron naturally. 

Here are some of the home remedies I followed.

Home Remedies for anemia #1 It's very important to get the proper nutrients into the body. Eating a diet rich in cereals, rice, pastas, dairy products (milk, yogurt and cheese), vegetables and fruits, meat, poultry and fish, and finally dry beans, eggs, and nuts. Has been proven to help boost the immune system.
Home Remedies for anemia #2 Make sure you are eating plenty of iron rich food, such as, liver, green leafy vegetable, beets, dried fruits, bran flake, oysters, brown rice, lentils and molasses, raisins, prunes; breads and pastas made from hole grain flour.
Home Remedies for anemia #3 Avoid drinking coffee, tea and ingesting antacids, because they decrease iron absorption.
Home Remedies for anemia #4 Try to cook in iron pots; it is proven that doing it can significantly increases the amount of iron in your foods.
Home Remedies for anemia #5 During your pregnancy it's important to take the correct vitamins that will help you and your baby to be healthy.
Home Remedies for anemia #6 In addition take an organic form of Iron ( amino acid chelate ): 100 mg of elemental Iron daily (Iron aspararte, citrate or picolinate ), not the poorly absorbed sulphate which may cause constipation and/or stomachache. Vitamin C (500 mg), it's recommended to be taken with iron for better absorption. Desiccated liver tablets may be helpful as well and a Folic acid supplement, with Vitamin B6 and B12 should be used to prevent anemia.

Iron Rich Foods

Following are the best sources of food rich in iron:

• Lean red meats eg, beef, pork, lamb, duck, goose, horses are all rich source of iron.
• Seafoods such as oysters, clams, tuna, shrimp and salmon are also rich in iron. Clams and oysters are shell fishes that have high iron content and are extremely easy to cook. Oysters contain magnesium, zinc, calcium and copper.
• Beet Root which is deep red in color is another great source of iron and helps in replenishing and cleansing the system. It helps the regeneration and reactivation of RBC’s.
• Spinach is yet another iron source amongst the greens.
• Broccoli is an iron rich vegetable that is easily cooked and has seen plenty of use in salads.
• Almonds are a source of iron that can be included in the daily diet.
• Dates are another type of dry fruits that have high levels of iron in them and have a variety of uses in different recipes to add the extra sweetness.
• Fenugreek is an herb that is commonly used in countries like India. It is rich in iron and it is also known to be good for diabetic patients.
• Asparagus can be a great source of iron when included in your daily soups and salad intake.
• Romaine Lettuce is a good source of iron and can be consumed in its raw form. Most commonly they are used in salads and sandwiches.
• Swiss Chard has a lot of health benefits and they are known to increase the absorption of iron in the body.
• Another important source of this mineral is Kale Cabbage.
• Corn also contains iron and it can be eaten as a nutritious snack when boiled with spices.
• Potatoes along with their skin are another source of iron, They also enhance the absorption of iron in the body.
• Yet another dry fruit that enhances your iron content in the body are raisins. These are recommended for anemic patients. They also have antioxidant properties that helps protect the cell structure.
• Amongst fruits the richest source of iron is seen in apricot, watermelon and figs. They can be eaten raw and in case of apricots, the dried forms can be consumed. They have various other health benefits as well.
• Carrot is a good source of iron.
• Whole wheat products like bread and rotis are also good for incorporating iron in your diet.
• Tomato has the characteristic red color that is an indication of the presence of iron and is an ideal source due to its vast use in the daily diet.
• Some other rich sources of iron include lentils, green peas, soybeans, alfalfa, barley, chickpeas, bran flakes, museli, tofu, green beans, cashews, soy yogurt, millet, sesame seeds, finger millet, sprouts, lima beans, pork roast, kidney beans, egg yolks, turnip greens, pumpkin, prune juice, beet leaves, Bok choy, navy beans, black eye beans, pinto beans, tempeh, tahini, pumpkin seeds and so on.

What am I doing this time around?

Well, I'm NOT picking up the iron pills my doctor called in. Instead, I picked up a product that has FABULOUS reviews and I can't wait to try it.

It's called Floradix. You can get it at your local health food store.

I mix a cap full in with my superfood smoothies. Not too bad!

 

What is Floradix?

  Floradix provides maximum absorption by using the most highly absorbable form of iron, iron gluconate. Floradix also contains B vitamins and vitamin C to enhance absorption, herbal extracts to increase digestion, and fruit juices to ensure proper stomach acidity.

A twenty milligram dose of Floradix satisfies the Recommended Daily Allowance (RDA) of fifteen milligrams of iron for women of child-bearing age. Iron is essential for hemoglobin formation and for the effective circulation of oxygen throughout the body.

Without adequate levels of iron in the blood, one will be left feeling lethargic and tired. Women are more likely to suffer from anemia and low blood-iron because menstruation, pregnancy and breastfeeding tax their iron stores. Vegetarians are at higher risk of developing iron deficiency and so are those who eat little red meat.

The Inside Scoop:
Liquid iron gluconate (Floradix) is one of the most reliable and trusted forms of liquid iron world wide. This time tested, non-constipating & well-known liquid iron and vitamin formula helps prevent iron deficiency and will greatly increase your energy, overall health and well being.

Here are some reviews:

"I am a male endurance athlete who has had iron deficiency and borderline anemia for many years. Year after year my bloodtests would show anywhere from "low normal" to very low levels of red blood cells and also low hemoglobin and hematocrit levels. During and after hard workouts I would feel very tired and would have to rest and recover alot longer than my athletic friends who had done the same workout. I tried everything from eating red meat 3 times a week to taking various types of "iron pills". Nothing worked until I starting taking Liquid Floradix. This stuff is really amazing! After only about 4-5 days I began to feel alot stronger during my workouts and just had more energy in general throughout the day. I definitely recommend this product to anyone who has had a problem absorbing iron using the normal methods. This stuff has really changed the way I feel. Try it--you won't be sorry!"

http://www.amazon.com/Salus-Haus-Floradix-17-Ounce-Bottle/dp/B0010EI0CA/ref=sr_1_1?ie=UTF8&qid=1348364544&sr=8-1&keywords=iron+floradix

"Had a tough delivery with my first child and needed iron. Found iron supplements to be too harsh...and months later saw an ad for this in a mom's mag. This time around, I tried it and love love love it... I assume it works for my iron levels and it doesn't have those side effects one might expect with taking iron. PLUS, it is in this fruit-juice base so the flavor/taste is not bad at all -- no real aftertaste. You just kinda taste this "natural" tasting berry juice flavor.... so, I like it a lot. Very impressed."

 http://reviews.vitacost.com/4595/22991/flora-floradix-floravital-iron-and-herb-yeast-free-17-fl-oz-reviews/reviews.htm

 "Blood work showed anemia - I took over the counter and prescription iron supplements for months and nothing was working.
I went to a small but knowledgeable supplement store and Floradix was recommended... with Floradix I had no nasty symptoms and when I did a blood test approximately 2 months later my iron levels were normal!!"

http://www.drugstore.com/flora-floradix-iron-herbs-liquid-extract-formula/qxp220219

This is Definitely Going on my Fit List!

I can't wait to see the results!
 

Wednesday Workout: Birthday Style

I'm going to share with you all what I did for my OptiMom Bootcamp class today. It was a rockin workout and it was all in honor of one of our fabulous members who turned 44!

BIRTHDAY BURPEES!!!

I designed this workout around her birthday. Feel free to modify and use your birthday to create a great workout too. 

Our participant turned 44 and was born on the 17th.

A. 4x11=44

We began with a series of 4 exercises and performed 11 reps of each because 4x11=44

1. 11 Situps

 

2. 11 Pushups

 

3. 11 Burpees

 

4. 11 Curl and Presses

B. 17-4x4's

She was born on the 17th, so we did 17 rounds of 4 rep Supersets

1. 4 Dumbbell Plie Squats

 

2. 4 Pop Squats

 

Repeat 17 times

OUCH.

C. 4x11=44 Again!

D. 17-4x4's

1. 4 Tricep Dips

 

2. 4 Overhead Dumbbell Tricep Extensions

 

Repeat 17 times

E. 4x11=44 Again!

F. 17-4x4's

1. 4 Bridges 

 

2. 4  Knee Ins: Hold at the top and squeeze together knees

 

Repeat 17 times

G. 4x11=44 Again!

H. 17-4x4's

1. 4 Flutter Kicks

 

2. 4 Scissors

and you're FINISHED!!!