Blog Archives
My Aching Calves – Part One
After a fun Friday night at Madison Square Garden where my dear friend Michele I did some serious shaking in our seats at the Pitbull / Enrique Iglesias “Euphoria” concert, I woke up with some strained vocal chords and some super sore calves. This made the decision on what to write my next blog about pretty simple. Regardless of whether or not you like to dance to Pitbull while wearing heels, overactive calf muscles present another common problem area for many people.
The calf muscles consist of the Gastrocnemius, the big muscle at the back of the lower leg; and the Soleus, the smaller muscle lower down in the leg and under the Gastrocnemius. Women aren’t the only ones who suffer from tight calves. Men who wear dress shoes for work everyday are also contending with some sort of heel in their footwear. Wearing heels puts your feet in a prolonged state of plantarflexion, which puts stress on the calves. When you add the heel factor to all the daily activities you use your calf muscles for, ranging from getting out of bed to getting up a flight of stairs, it’s no wonder they get tight.
Discomfort aside, there are more serious consequences to having tight calves. By having the Soleus and Gastrocnemius in a constant shortened state, they will demonstrate poor neuromuscular efficiency which can affect joint motion and alter movement patterns. Often, tight calves lead to tight hamstrings and tight hamstrings throw off the proper performance of everything from squats at the gym to walking in everyday life. This all puts incorrect loads on your knees and your back, and then your upper body function is thrown off, as well. Tight calves also put you at greater risk for ankle injuries and shin splints and even problems with your feet, including Plantar Fasciitis.
The good news is stretching your calf muscles isn’t difficult and not time consuming. Click here to be directed to a link featuring several effective stretches for your calves.
Another amazing tool that can help take the tension out of sore calf muscles is the foam roller, which activates a stretching technique called self-myofascial release. Be sure to check back in on Wednesday when I’ll post more about how using the foam roller helps me deal with my overactive calf muscles. Remember, I will never be able to adequately express the importance of flexibility training when it comes to staying on course along this lifelong journey to have fun, be fit and feel fabulous!
The NYC Marathon
I can’t think of a better way to end this work week than with a Friday shout-out to all those getting ready to participate in one of the most prestigious running events in the world: The ING New York City Marathon.
As a lifelong fitness enthusiast, I have to come clean and admit I’ve never been a runner. A major growth spurt over the course of a few short months back in elementary school led to knee problems, which caused me to shy away from running in my tween and teen years. (I’m pretty certain, however, improper conditioning during my varsity tennis years put definite stress on my knees which I’m still trying to correct today.) Through the years, I became a fan of swimming, cycling and today, the elliptical machine remains my cardio machine of choice at the gym. So I’ve always had great admiration for anyone who’s turned their love of the “runner’s high” into the pursuit of crossing the finish line in a marathon.
Of course, making it across that finish line involves months of preparation filled with discipline and dedication. As in years past, I know many people participating in this years’ marathon. They range in age from the mid-2os to the upper 40s…and beyond. I’ve listened in awe while they described increasing their running mileage week after week, and working toward one, long 18-20 mile run as the “grand finale” of practice. (After that, they “taper off” to three to six-mile runs to stay conditioned for the big day.) All their hard work is about to pay off, and I couldn’t be happier for them. So, to all those participating in Sunday’s marathon, I wish you good luck!
A few tidbits of information about the ING NYC Marathon:
- The first NYC Marathon took place in 1970. 127 runners paid a $1 entrance fee to participate and 55 of them crossed the finish line.
- Since 1970, 700,000 participants have crossed the finish line in Central Park.
- The course is 26.2-miles, taking runners on a five-borough journey around New York.
- In 2000, an official wheelchair division was added to the marathon.
- In 2010, 45,103 runners crossed the finish line.
Cold Weather Workouts
The pre-Halloween snow storm was an unexpected and not-so-pleasant surprise for most of here in the Northeast. Luckily, I dug out the gloves and ear warmers in time for Old Man Winter’s early visit. Now that these warm, woolly items are sitting in an easy-to-reach spot in my closet, I thought it was the perfect time for some important reminders on how to safely stick with your outdoor exercise routine as we head into a cold finish for 2011:
- Dress In Layers: Start with a thin layer of synthetic material (e.g. Under Armour or Nike DriFIT clothing) closest to the skin. Avoid wearing cotton as it takes longer to dry and the wet feel can give you a chill. Add a layer of fleece or wool and last but not least, finish off your outfit with a waterproof outer-layer.
- Protect Your Hands, Feet & Ears: My hands and feet are cold even on the hottest days of the year, so they’re especially vulnerable to wind chills and icy temperatures. So, in colder weather, I’ll often wear a thin pair of gloves under a pair of heavier ones, or even a pair of mittens. I know some people who have a “winter” pair of running or walking shoes that are up to one size bigger so they can wear thicker thermal socks or two pairs of regular ones. Finally, I’m a big fan of the wrap-around ear warmers or fleece headbands to keep the biting wind from wreaking havoc on my ears.
- Don’t Forget the Sunscreen: If you’ve ever gotten a nasty sunburn from skiing, you know the sun is just as strong in the cold-weather months as it is in the summertime. Remember to put on the SPF 30 before heading outdoors and don’t forget the the SPF-infused lip balm, too.
- Stay Hydrated: We hear lots of warnings about becoming dehydrated in the heat, but you can become dehydrated just as easily in the cold. Be sure to drink plenty of fluids before, during and after your workout. (Here’s a refresher on why water is so important.)
- Special Populations: While most people can exercise safely in the cold weather, if you have a heart condition or suffer from asthma, be sure to check with your physician before starting a cold-weather exercise routine.
The good news is you don’t have to pack away your motivation to exercise with the bathing suit and beach towels. Using a little common sense and having the right gear will allow you to continue your love affair with the great outdoors through November and beyond so you can have fun, be fit and feel fabulous!
Happy Halloween!
Happy Halloween!
Forget the ghosts and goblins. You know what’s really spooky about Halloween? The amount of calories, fat and sugar in one grab bag of treats!
This is a tough holiday for me, because along with my red wine, I really do love chocolate. Luckily, there are some treats that aren’t quite as scary as others when it comes to the calorie content. If you still need to stock up on some last-minute treats, here are some options that can help you feel a little better if your hand finds its way into that plastic pumpkin basket to grab a treat of your own:
- York Peppermint Patties: who says you can’t enjoy a full-size candy bar without a side order of guilt? This cool treat drenched in dark chocolate is 140 calories with 2.5 grams of fat. (Compare that to a full-size Snickers bar that has 280 calories and 14 grams of fat, and you’ve got a good reason to be satisfied by all that minty goodness!)
- Mini Three Musketeer Bars: You can enjoy three minis for 24 calories and less than one gram of fat.
- Hershey Kisses: Three smooches come in at 67 calories and 4 grams of fat.
- Tootsie Roll: One piece has 26 calories and five grams of fat.
- Candy Corn: You can have a whole handful of 10 pieces for only 64 calories and 0 grams of fat.
- 100 Calorie Packs: A good alternative to candy bars, these individual packs can satisfy your sweet tooth and take the guess-work out of portion control.
One final tip: if you’re taking the kids out trick-or-treating, chew on a stick of sugar-free gum while you make the rounds. Each stick usually only packs about five calories and with the sweet fixation already in your mouth, you may not be as tempted to sneak into the kids’ goodie bags for something else.I wish everyone a safe and Happy Halloween! Remember, even this sweet holiday doesn’t have to ruin your quest to have fun, be fit and feel fabulous!
A Healthy Happy Hour?
For lots of people, Friday is the perfect excuse to head out of the office or leave the kids with a sitter and proceed directly to happy hour. Anyone who knows me will tell you I like my red wine, and enjoying a glass or two on a Friday evening is one of my favorite ways to wind down after the work week. If you don’t drink alcohol, your Friday night plans may still involve some good conversation and “decadent” snacks with friends. Regardless of what’s on your agenda, the good news is you can enjoy a little downtime without completely blowing your efforts at living a healthier lifestyle.
I’ve already written about my l0-cal cocktail options for some popular beverages. Here are a couple of other tips that help me balance my efforts to lead a healthy lifestyle with my need to blow off some steam and unwind:
- The Every-Other-Drink Rule: If you think you may want more than one drink, space them out. Start with a glass of wine or a cocktail, and when your glass is empty, order a glass of water, seltzer or diet soda for your next beverage. You’ll still feel “social” sipping on something, but by the time you’re done with that non-alcoholic drink, happy hour could be over and you’ll have saved yourself some calories and lots of sugar, too! (If you do order another “leaded” drink, it’ll only be your second alcoholic beverage instead of your third.)
- Happy Hour & Hunger Don’t Mix: There’s nothing worse than arriving at a bar or a friend’s house with a stomach that’s growling for anything. That’s when you inhale half a bowl of chips or order the loaded potato skins without a second thought. If you can, have a healthy snack within an hour before you go out so you’ll be less likely to indulge in the high-calorie, high-fat snacks. Some of my favorite pre-happy-hour snacks include: 94% fat-free microwave popcorn and an apple; a low-fat string cheese and an apple; or a serving of raw almonds and a plain fat-free Greek yogurt. If I’m not ravenous, I may be able to enjoy one drink and one glass of water and hold off on eating altogether until I have healthier options back at home. If I’m having too much fun to leave, at least hunger won’t keep me from noticing some of the better menu options, like a salad or steamed veggies.
Stabilization Before Strength
My friend Jared Morrison recently signed up for a membership at New York Sports Club. This being his first gym membership ever, we decided to turn it into a win-win situation for the both of us. Not only is Jared on his way to improving his overall health by getting on a regular workout schedule, but I am putting my NASM personal training studies into practice by helping Jared reach his goals. After meeting up with Jared for an assessment and kicking off a program, I was reminded of just how important the first phase of training is for anyone new to the gym or coming back after a hiatus.
The National Academy of Sports Medicine’s system for integrated training is called the OPT model, which stands for Optimum Performance Training. It is divided into stages and designed to help someone progress toward his or her individual goals in a safe and effective manner. The model is divided into three “building blocks:”
- Stabilization
- Strength
- Power
The bottom line is you should not focus on strength and power before you’ve tackled stabilization. Training in the stabilization phase allows you to increase muscular endurance and establish optimal communication between the nervous system and muscular system. Multiple studies have shown inefficient stabilization can cause muscles to produce force incorrectly and increase stress on the joints. This is a surefire way to put yourself at risk for injury.
Basically, the key exercises in this training phase are performed in a proprioceptively enriched environment, which is a “fancy” way of saying controlled, but unstable. These exercises challenge the body’s balance and stabilization systems. Many times, they involve taking a “traditional” exercise off a flat surface and moving you to an unstable one, like a stability ball; or standing on one leg instead of two. These exercises have an added bonus: since the body needs to work harder to stay stable, you can end up burning a lot of calories.
Here are some classic examples of stabilization exercises for resistance training. Aim to perform two sets of 12-20 reps of each:
- Total Body: Ball Squat, Curl to Press
- Chest: Ball Dumbbell Chest Press
- Back: Ball Dumbbell Row
- Shoulders: Seated Stability Ball Military Press
- Legs: Step-Up to Balance
In addition to his resistance training, Jared’s cardio routine will be working on reaching his goal of maintaining a zone one heart rate for a minimum of 30 minutes two to three times a week. (How to calculate your zone one heart rate.) He also will work on his core. Finally, as for flexibility training: he has the green light to stretch every single day – and multiple times a day if he can!
I am looking forward to monitoring and sharing Jared’s progress. In the meantime, I hope you’ve learned about some key stabilization exercises that can help your body perform at its best so you can have fun, be fit and feel fabulous!
Confused About Muscle Confusion?
Photo by Leslie Hassler
I kick off this new work week addressing a great question from Ally. She asked about “muscle confusion,” a key concept in the workouts you see all over TV that promise to get you “ripped” in 90 days without going to the gym.
First, I have to admit due to space limitations in all the apartments I’ve lived in since getting out of college, I’ve always worked out at the gym. So, I’ve never bought or used any of these 90-day surpreme workout programs. However, I do know many people who use them and love them.
Second, from an exercise science perspective, muscles can’t technically get “confused.” What they can do is grow stronger through a process called volume overload. Another phrase you often hear when people describe their fitness goals is a desire to “tone up.” Again, this is technically an incorrect statement as sticking with an exercise program won’t “tone” muscle, but it can help you improve your overall muscle definition. Basically, whether you’re working out at the gym or in front of the TV, if you increase the workload placed on your body, you burn more calories than you store, which leads to a loss in body fat and an improvement in muscular definiton.
Ally also asked me how often I change my resistance training routine. What I learned through the National Academy of Sports Medicine is that whatever phase of training you’re in, you should stick with a current routine for a minimum of four weeks before moving on to the next level. This gives your body time to adapt to the stimuli you’re placing on it. That doesn’t just mean changing the exercises you’re doing, but adding to the workload you’re demanding your body to perform. When it comes to resistance training, that workload increase comes in the form of reps x sets x weight.
Remember, change doesn’t have to be drastic. It can simply involve cutting back on the amount of rest between exercises to push caloric burn to the max. Change can also involve filling your schedule with group boxing class on Monday, group body conditioning on Wednesday and a solo weight machine circuit on Friday. Want another reason to mix up your routine? It’s simple: too much of a good thing is never good. Doing the same exercises every day is a surefire way to increase your risk of overuse injuries. Which brings me to another important reminder: your body needs adequate rest to make adequate gains. So, be sure not to work the same muscle groups on consecutive days.
I want to wrap up with what could be most important: in a world filled with instant everything, you need to be patient when it comes to reaching your diet and exercise goals. Anything done in an extreme fashion may produce fast results, but these results are often unsustainable. Drastically restricting your calorie intake and working out for 90 minutes, seven days a week may get you into that dress for the reunion. Chances are once you go back to your normal lifestyle, the weight will come back and any gains you made will be lost.
In the end, the choice is yours. Whether you try a 90-day DVD exercise program, join a gym or start taking tennis lessons with a friend, the key is to find what works for you so that you stick with it and don’t stray from the path to have fun, be fit and feel fabulous!
More Music That Moves Me
I am always listening for new music to add to my “workout mix” playlist. Thanks to my friend Gabby, I discovered the Kim Sozzi Radio “station” on Pandora and I’ve collected some good beats to move to while working through a heart-pumping cardio or circuit training workout. What I particularly like about these songs is that you won’t hear them on mainstream radio a dozen times a day. In fact, chances you are you may not hear some of them even once today on a local radio station. So, as we head into another weekend, here are my 10 new favorites that keep me moving at the gym. (They also help me keep walking at a pretty good pace during my walk to work in the morning!)
“Get Better” KMC featuring Sandy
“Why You Had to Leave” Cascada
“Point of No Return” Unique/DJ Encore
“Chemistry” (Eric S Remix Radio Mix) Velvet
“The Longest Road” (Deadmau 5 Mix) Morgan Page
“I Can’t Help Myself” (Sunfreakz Mix) Bellatrax featuring Sophia May
“Flatline” (Kyau & Albert Radio Edit) Cosmic Gate featuring Kyler England
“Can’t Sleep” Above & Beyond
“Man on the Run” Cerf, Mitiska & Jaren
“Unforgivable” Armin van Buren featuring Jaren
I realize there are a lot of music genres out there, and these dance songs may not motivate you to move. That being said, I’d love to hear what tunes keep you in motion! Also, if you have music that helps you cool down, stretch or unwind after a workout or a long day, please send those titles and artists along, too.
Wishing everyone a wonderful weekend filled with lots of opportunities to have fun, be fit and feel fabulous!
Getting “Back” to Flexibiity
Photo by Leslie Hassler
I’ve said it before and I’ll say it again. If only I knew more about human movement science back in my 20s (and probably even in my teens), I’m pretty sure I could have avoided a whole lot of hurt in my 30s. This is why I will never shy away from writing about the importance of stretching muscles so that you can strengthen others correctly. Since my high school friend, Jennifer, took the time to write in and express her shared interest in learning more about how the various muscle groups work together, I thought I’d take this opportunity to address some other common postural distortions that can wreak havoc on your body if you don’t take the time to address them.
In my previous post about flexibility training, I discussed how sitting at my desk for long periods of time causes the tightening of my hip flexors. Unfortunately, that’s not the only part of the body that suffers because of my day job. I admit my posture can get pretty bad after typing at the keyboard for awhile. Instead of sitting up straight, I slouch or round my shoulders and stretch my neck out much more than I should. Needless to say this creates lots of tension in my neck and shoulders. (Just ask my chiropractor.)
This tension is a common problem for many office workers, and it comes from the tightening of the upper trapezius, scalenes and levator scapulae. If you bring that tension to your workout without stretching the muscles, it’s likely that when you try to perform an exercise that requires a push or a pull (e.g. a seated row or using a chest press machine) the shoulders will elevate and the head will protrude forward. This also indicates the mid/lower traps, rhomboids and rotator cuff need strengthening.
Again, while I can’t assess how you move through this blog post, I can tell you about what has worked for me in addressing this specific postural dysfunction as discovered by one of my own personal trainers in the past. This link illustrates a static stretch that helped my overactive upper traps and scalenes. I would perform one to three sets on each side, holding each stretch between 20 and 30 seconds. To strengthen my weaker muscles, my trainer had me perform the ball cobra. When it comes to strength training exercises for anyone just getting started on a fitness program, the recommendation would most likely be to one to three sets of 12-20 reps.
On any given day, our bodies are put under so many different stresses. The more we know about how flexibility and strength training work together in taking care of the muscles that move us, the better our chances of being able to stay on the right track to have fun, be fit and feel fabulous!
Where Do We Go From Here?
As we kick off another work week, I realize I’m beginning my third month of being out here in the blogosphere. So I thought this was a good time to ask you, my readers, where you’d like things to go from here.
Please feel free to send me your fitness-related questions or topics for discussion by simply leaving a comment at the end of this post. As you can tell from what I’ve written so far, I believe there are so many components to fitness that go beyond the walls of your neighborhood gym or the path of your favorite hiking trail. The choices we make ranging from what to wear when we workout to what to drink at happy hour can affect our overall well-being.
Don’t be shy! If you’re curious about something, chances are someone else is, too. Would you like more music lists or information about specific areas of exercise? As I’ve said before, while I can’t promise to have the answers immediately, I’ll be more than happy to do a little research, ask opinions of my more experienced peers in the fitness industry and let you know what I find.
I’ll close by thanking you for taking the time to read my blog and for supporting me in this adventure. If you’re a “repeat reader” and haven’t subscribed to my blog yet, perhaps you’ll do that today. (If you have, perhaps you could ask a friend to do the same!) All you have to do is click on the “Follow Blog” icon at the top right hand corner of this page and give your email address. (It’s free!) You’ll then get an email asking you to confirm you signed up and that’s it. You’ll be notified every time I post something new.
There are icons on my blog’s home page to help you follow me on Facebook and Twitter, and I also just launched a the LauraDLovesFitness channel on YouTube. Again, I thank you ahead of time for checking out my material and for spreading the word that together, we can all enjoy a lifelong journey to have fun, be fit and feel fabulous!
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