September 22, 2006 by erin.

Training in harsh conditions can be uncomfortable as well as hazardous to your health if you’re not properly prepared. Since winter is right around the corner, I would like to give you tips on how to train in cold weather…. An ounce of prevention is worth a pound of cure!1. When training in cold weather you should dress in layers. That way you are not cold when you first get started; and, as your body temperature rises you can easily shed a layer or two. When you slow down or begin a cool down phase it is best to put your layers back on so that you don’t lose body heat too fast.

2. You may not think you are losing a lot of water when it is cold, but you lose water through respiration and insensible perspiration. It is advised that you drink 8-10 ounces before you workout; 4-6 ounces every ten to fifteen minutes during your workout; and 16-24 ounces within thirty minutes of completing your workout. I cannot stress enough the importance of proper hydration.

3. The type of material you wear is important as well. Choose a fabric that wicks moisture away from the body. You don’t want to be cold & wet. Cotton is a good fabric; also, manufacturers have invented special types of fabrics that will keep you warm and dry.

4. If while training, you begin to feel disoriented, cold or wiped out, put some layers back on, get out of the cold and drink some fluids. These symptoms could be an indication of a serious condition such as hypothermia. If you do not feel better within a few minutes… seek medical attention. Also, make sure that you have good protection over your fingers and toes. These extremities are the first to be effected by frostbite. If your hands and feet begin to go numb or are painfully cold, that’s a good indicator that you need to warm them up before you do them damage.

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September 18, 2006 by erin.

When making lifestyle changes people go through distinct, predictable stages. Knowing the different stages and identifying which one you are in will help you understand if you are ready to start a weight loss program or what changes you need to make before starting a program. The success of a weight loss program relies mostly on your readiness and commitment level. Consulting with a professional fitness trainer can help you to decide if it is a good time for you to start a program. A qualified fitness professional will know the right questions to ask in order to find out how ready you are to make the lifestyle changes needed to achieve your fitness goals. The stages of change model suggests that people go through five distinct phases of change. The process of change in not linear; you may move back and forth between stages depending on life circumstances. The fist phase of PRECONTEMPLATION is when you may be aware that you need to make changes but are not planning to do so in the near future (not a good time to hire a trainer). The CONTEMPLATION phase is when you begin to weigh the costs and benefits of lifestyle change. This stage may go on for months or years, wavering between approaching readiness and distancing yourself from it. (not a good time to hire a trainer) If you have decided to make a change within the next month you are in the PREPARATION phase (good time to meet with a trainer). If you are in the ACTION phase, you are in the process of changing your behavior. You may be on a diet and exercising regularly (great time to be working with a trainer). The last phase is MAINTENANCE. This is when you have achieved and maintained successful lifestyle changes and are capable of preventing slips or relapses (only need an occasional meeting with a trainer to keep routines fresh).

If you have fitness goals and find yourself in the preparation or action phase, it would be beneficial to consult with a trainer. The benefits of working with a trainer are many. A trainer can determine how many calories a day you need to consume to achieve your goals and how hard you need to work to get to your goals through the administration of certain fitness tests. A trainer will ensure that you are using proper form and intensity and is a great source on accountability. If you would like to consult with a fitness professional, please contact me, Erin Graham at erin@eringrahamfitness.com and visit my web site at www.eringrahamfitness.com

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September 8, 2006 by erin.

When we use muscles that can be voluntarily controlled, such as those in our arms and legs, they contract and relax as we move. When a muscle, or a few fibers of a muscle, involuntarily contract it’s called a spasm. If the spasm is forceful and sustained, it’s called a cramp. So, in other words, a cramp is an involuntarily and forcibly contracted muscle that does not relax. A cramp can last from a few seconds to fifteen minutes. And, they commonly recur many times before going away.

Cramps are very common. About 95% of us will have one at some point. The most common places to get a cramp include legs, feet, and especially the calves. There are four types of cramps; True cramps, tetany, contractures and dystonic cramps. This article will focus on one; a “true” cramp.

A true cramp involves part or all of a single muscle or group of muscles that act together. This type of crams occurs due to overexcitability of the nerves that stimulate the muscles. They are the most common of all skeletal muscle cramps. There are several reasons one might get a “true”cramp. If you have an injury, a muscle spasm may occur as a protective mechanism to minimize movement around the area of the injury. For example, one might cramp around a broken bone. Vigorous exercise commonly causes cramps. When muscles get fatigued or used in a very repetitive motion, they are likely to cramp. Some people are pre-disposed to muscle cramps and get them regularly with physical exertion. Cramps may occur during the activity or hours later. They can also occur at rest, especially on older adults. Night cramps can be very painful and disruptive to sleep. The cause of night cramps in unknown, but has been linked to movements that shorten a muscle, which then cramps. For instance, if you pointed your toe down while lying in bed, you shorten the calf muscle and cause it to cramp. Dehydration is another reason muscles cramp. Vigorous exercise and sports cause loss of fluid through sweat which increase the risk of muscle cramps. This is more likely to occur in warm environments and can be a sign of heat stroke. Inadequate amounts of sodium has been linked to muscle cramps as well. Sodium depletion most commonly occurs during states of dehydration. Cramps also occur as a result of low blood calcium, magnesium and potassium. Low levels of calcium and magnesium are common during pregnancy unless supplemented; and, potassium is associated with muscle weakness. Also, cramps occur due to body fluid shifts. Certain medical conditions, such as cirrhosis of the liver, cause bodily fluids to distribute abnormally and cause cramping.

Most cramps can be stopped if the muscle can be stretched. Other methods of treatment include gently massaging the muscle, applying a warm towel or heating pad and, ice may also relax a cramp. If the cramp is caused from loss of fluid and electrolyte it is essential to replace them. A quick remedy would be to drink a few swallows of dill pickle juice.

Cramps caused by vigorous exercise can be prevented by stretching before and after the activity along with a proper warm-up and cool-down. Proper hydration before, during and after physical activity will also aide in the prevention of cramps. Also, as you achieve a higher level of fitness, cramps will occur less frequently.
Resources for this article are from sportsmedicine.about.com & medicinenet.com

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August 28, 2006 by erin.

The first step to improving your health is making time to exercise. But just going through the motions or repeating the same routine every time will not give you the results you are looking for and will likely get boring. Repeating a workout over and over won’t give you results because you are always stimulating the same muscle fibers in the same order. Changing things up, even if it’s just the order of your exercises, can produce amazing results. Here are nine ways to get the most out of your efforts.1. Hire a personal trainer. Working with a trainer will allow you to focus all your efforts, totally, on a particular exercise. The trainer worries about your routine and form. It’s the trainer’s job to make sure your workouts are always fresh and always challenging; pushing you to a higher level of fitness.

2. Change the mode or intensity of your training. Changing your routine will prevent you from hitting a plateau because by introducing new movements and intensity levels you will be recruiting different muscle fibers in a different order than what your body has adapted to.

3. Practice good nutrition habits and stay hydrated. without the proper fuel there is no way you can get a good workout. Your body needs nutrients and fluid to build muscle and repair itself after a workout. Improper nutrition will only lead to burn out and overtraining syndrome.

4. Focus on the QUALITY of your workouts, not the quantity. It may seem that working out more frequently with lengthy sessions is the best way to get fit, but a more intense workout performed less frequently will produce greater results in less time. Your body needs time to repair itself after a hard workout. When given enough time to recover, your body will gain strength and endurance; however, if you keep tearing it down with extensive training, it will become weaker and tired and you will be at a high risk for overtraining syndrome.

5. Breathe. Your body cannot function without oxygen, so don’t hold your breath when exerting yourself. You are only robbing your body of an essential element which will cause inefficient muscle contractions. Take deep, full breaths during exercise, exhaling upon exertion.

6. Exercise at the right time. Workout when your body’s natural energy level is at its highest. You will get a better workout than if you wait until you might not feel your best. If you are a morning person… get a morning workout, it will take you through the day. If you are a night owl… get your workout after work to expend that last bit of Energy and get a good night’s rest.

7. Workout with a partner. A workout partner is a good source of accountability and can inspire you to push a little harder. Plus, sometimes you just need a spot to complete that last rep that you would otherwise have to skip.

8. Use a heart-rate monitor. This is a great tool to gauge how hard you are working. Consult with a trainer to determine your target heart-rate and use the monitor to make sure you stay within your target range.

9. Listen to music. Music can make the workout more enjoyable and give you that extra energy boost when you need to work your hardest.

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August 1, 2006 by erin.

Many professionals today spend the majority of their time on the road or in the air. This creates a challenge to those who truly desire to be healthy and fit. Some hotels don’t have a fitness center and others who do, have limited or old equipment. It certainly doesn’t make sense to carry dumbbells in your suitcase, so I have developed a couple of workouts that can be done in the privacy of your hotel room with a very portable resistance band or no equipment at all. The next time you find yourself on the road, don’t let that be a barrier to achieving your fitness goals. No matter how important you think your job is, your body is more important. Without a healthy, strong body you cannot perform your job effectively. Try one of these quick workouts the next time you travel.BAND WORKOUT
Most bands will come with a door strap and you will need it to perform these exercises.

Do three sets of 15 reps of each exercise with no more than 45 seconds rest between sets.

1. Chest press
Door Strap: waist height
Stand with your feet hip width apart and your back to the door. Grasp each handle and hold at chest height. The band should be underneath your arms and elbows slightly behind the body. Press straight forward in front of the body, ending with your thumbs down and hands together. Don’t go too fast. Your tempo should be two seconds out, two seconds back.

2. Back Fly
Door Strap: Chest height
Stand with feet hip width apart and facing the door. Arms should be straight out in from of your shoulders holding handles in hands with palms facing each other. Bend elbows and pull arms straight back squeezing shoulder blades together. Tempo is two seconds back, two seconds forward.

3. Abdominal Crunch
Door Strap: overhead
Kneel on the ground facing away from the door. Cross arms in front of the body while holding one handle in each hand on top of the shoulders. Contract your abdominals and bend at the waist to curl the body forward and down toward the ground. Hold for two seconds and slowly return to upright position.

4. Shoulder Press
Stand on the band with your feet hip width apart holding one handle in each hand. Make sure there is even resistance on each side of the band. Press arms up overhead ending with a slight bend in the elbows and hands directly above the shoulders. Slowly lower arms and end with a 90 degree bend in the elbows and elbows shoulder height.

5. Bicep Curl
Stand with feet hip width apart. Place band under one foot and hold both handles in one hand. Plant elbow into your side and bend arm up towards the shoulder hinging from the elbow. Contract bicep and hold for two seconds then slowly straighten arm back down toward your side.

6. Tricep Extension
Door Strap: overhead
With a staggered stance, face away from the door. Hold one handel in each hand, arms bent, elbows by your ears. Straighten your arms by pressing forward but keeping your elbows by your ears. Contract tricep and hold for two seconds. Slowly bend arms back toward the door.

7. Squat
Stand on the band with feet a little wider than hip width apart. Hold one handle in each hand. Raise arms to ending position of a shoulder press, with elbows at shoulder height and arms bent to 90 degrees. Bend knees and “sit back” like you were sitting into a chair. Knees should not go over the toes and should be bent to 90 degrees. Hold for two seconds then slowly stand.

BODY WEIGHT WORKOUT

Complete three to five sets of fifteen reps of these exercises in a continuous circuit with no rest between exercises.

1. Body Weight Squat to Calf Raise (when returning to standing position from squat, just raise up on your toes and contract your calves).
2. Push up
3. Crunch
4. Jumping jacks (20)
5. Tricep chair dips

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June 20, 2006 by erin.

Being a runner myself, I can’t help but notice other runners’ form. Honestly, sometimes it’s so bad, I have to stop myself from offering advice. But, not wanting to be rude or seem like a know-it-all, I usually keep my thoughts to myself. For anyone seeking to improve their running form, I have a few tips. You may ask, “What do you mean by ‘form’ and why is it important?” Well… Just like your car’s tires have to be balanced and aligned for it to drive smoothly, efficiently, and without causing undue wear to your vehicle, your body has to be properly positioned to run without using too much energy or causing injury to self. I’ll describe to you the proper form in order to achieve maximum speed and distance with minimal effort.

1. Your body should be upright with your shoulders back and chest tall… Like your mom used to tell you…
2. This is very important… The way you hold and swing your arms… OK, pretend like you are holding a lipstick tube. You don’t want to clinch your fists or have your hands flopping around. Don’t carry your hands too high. If they are by your chest… they are too high! Ideally, your thumbs should brush by your hip bone. If you try this and it feels funny, just trust me, give it a week and you will see that it conserves energy and you will get comfortable with how it feels. When you swing your arms, don’t cross your body and drive your elbows straight back.
3. I frequently see runners gazing up at the sky. This is wrong. When you look up you compromise your airway making it more difficult to breathe. Your chin should actually be down a little; this will open the airway and allow you to take in full, deep breaths. You should also breathe every three strides. In…two…three…out…two…three. The rhythm of your breathing will greatly effect your stamina. Breathe too fast and you will hyperventilate… to slow and you will fatigue and gasp for oxygen.
4. Your feet should strike the ground mid-foot and roll up on your toes. If you run on your toes, you run the risk of shin splints; on the other hand, if you run on your heels you will never have a fast turn-over and therefore will not be able to run fast. Middle of the road (no pun intended) is the way to go. It will enable you to absorb shock effectively while allowing a reasonably fast turn-over.
5. You should have short, quick strides. Trying to bound 1/10 a mile with every stride takes too much energy and is just not effective. Short strides allow you to conserve energy and are friendly to the joints.

There you have it… Just a few tips to help you improve the quality of your run and reduce the risk of injury. Oh yea, one more thing… don’t forget to stretch. Stretching is critical, but that’s another story.

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