Dealing with Mesothelioma: Exercise Aids in Cancer Treatment

Posted: 21st February 2012 by Lawrence McKay in Health and Nutrition
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The mission here at Ante Up Fitness has always been to help educate and inform everyone we encounter to help them stay equipped to live the best life possible. Recently I was approached by someone who asked if I would accept an article from a guest blogger. At first I thought it was spam…then I read on. As it turns out, the email was very real and came from cancer patient by the name of David Haas. Though I am not a Cancer patient or survivor myself, I can relate to his plight as my own Grandmother is battling Cancer as I type this article. I chose to accept David’s offer and the following article is in his very own words…..unchanged and unaltered in any way. No better way to share than to give you the words from a first hand perspective.  David…this one’s for you my friend……

General and Targeted Exercise Aids in Cancer Treatment

Though many doctors will discuss the potential symptoms of cancer and various treatment options at the initial consultation, there is one symptom that precedes them all and contributes to lower quality of life. From the beginning with diagnosis, stress will impact the emotional and physical well-being of every cancer patient. Some cases may be extreme and formally diagnosed as anxiety or depression, with a resulting prescription for mood stabilizing drugs. Others will experience the compounding health detriments of chronic low-level stress.

There is a cheaper and safer means of treating stress than the use of pharmaceuticals, and this prescription has shown major benefits throughout the treatment and survival stages of cancer. A exercise program that is designed to grow with the patient’s level of physical fitness can actually target stress in several ways. It helps moderate the production of natural, anti-inflammatory hormones, which have the effect of stabilizing mood. Some specific hormones are stimulated, like endorphins, to actively enhance the mood. Fitness also keeps the symptoms of cancer in check, according to the American Cancer Society and others.

##Targeting Specific Forms of Treatment
Exercise in general should be used for benefits to quality of life, chance of survival, and prevention of recurrence, but it also has applications in case of surgical treatments. A diagnosis of breast cancer, for instance, is likely to result in several surgeries, including biopsies, mastectomy or lymph removal, and breast reconstruction. These can all cause problems with mobility and may lead to a loss of independence.

Specific exercise routines have been developed by therapists to prevent complications from surgery and speed up the recovery time. Unlike with general exercise recommendations, most clinics have begun employing physical therapists to help implement these programs, because successful use of exercise requires beginning as soon as possible after surgery. Other types of cancer, including lung, prostate and colorectal, also have exercises that will aid in returning normal body function.

## Terminal Case Benefits
Sometimes diagnosis comes to late to employ suitable treatment, and some forms of cancer, such as mesothelioma, simply do not present many options. It is not uncommon to feel hopeless when facing this, and doctors may offer only palliative care. Physical therapy can, however, improve the quality of life by easing symptoms and make the time remaining more enjoyable. Studies of exercise during late-stage lung cancer have even shown that quality of life determined from fitness levels can predict longer, more enjoyable lifespans.

The human body is a unique type of machine capable of repairing itself and achieving homeostasis, but it requires the right input. A regular exercise plan helps to restore function and overcome symptoms naturally. It has also been proven to speed recovery time after surgery.

 

** Special thanks to David Haas for stepping up to the plate and not being afraid to take this battle head on. You completely have my respect sir.

More about David Haas can be found at: http://www.mesothelioma.com/blog/authors/david/

 

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5 FREE fitness apps to help you stay on track

Posted: 20th February 2012 by Lawrence McKay in Training Tips
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I know most of you, if you’re anything like me, are constantly on the go, living in a world or apps on your phone, and would lose your head if it wasn’t attached to your body. Living this type of lifestyle, it’s easy to get off track with your eating and fitness habits faster than you can blink. With everything around us being fast paced (ie fast food, 10 minute oil changes, express banking, etc) we need some health and fitness tools that cater to that lifestyle and can compete with the “microwave mindset” we’ve managed to develop as a society over the years.
But what I’ve managed to do is create a short list of a few apps I use to help me stay on track and keep pushing to be just a little more fit and healthy. These aren’t in any specific order but I have used and love them all.

1) My Fitness Pal – This is actually a fitness community site that has an app to go along with it. It’s a great site for keeping track of what you are eating, how much you are eating and just how many calories you manage to vacuum down during your normal day. There’s a vast database of foods that you can select to help you tally up your totals. You can also scan your products right out of you own fridge if it can’t find them in the database!! How cool is that??You just can’t beat it. There’s also a way to keep track of your workouts and see how they affect your caloric intake as well. This is a FREE site and app and I HIGHLY recommend it. Alternatively you could also use “Lose it!” which is pretty much the same as MFP and is actually the site my wife prefers so it was (*cough*) suggested that I mention it. Lol

2) Fooducate – This is an app I just can’t get enough of!! I use Fooducate to do ALL of my grocery shopping. This is the electronic version of “Healthy Grocery Shopping for Dummies”. I’ve always believed in proper, functional education and in my opinion that’s exactly what you get from this app. Where else can you go to get and unbiased, fact-based opinion (sounds ironic..I know) of what foods are goo/bad for you AND why they are. I consider Fooducate to be a God-send and would DEFINITELY even pay for if it came down to it. Do yourself a favor and go download NOW! …well ok AFTER you finish reading the article. :0)

3) HIIT Interval Training – Next up to bat is a an app I found browsing for something that was more like my old track coach or my football coach from middle school…something that would keep me on track with a sense of urgency in my workouts. There are a number of apps like HIIT Interval Training out there but I chose to keep this one around because of how easy it is to set up and use in the gym. I can switch up my routine on the fly without wasting too much time or even use it for different exercises that have different timer settings. This app is great for using with your Tabata workouts, sprint intervals, Primal Poker or any other timed-interval workouts.

4) Fast Food Calorie Lookup – With having a fast-paced lifestyle, fast food is bound to creep in there somewhere so why not be prepared for those moments right? Even though you eat out, there shouldn’t be any excuse for not eating healthy, especially with this app. With Fast Food Calorie Lookup, it does just what it says…shows you the calories you’ll be taking in should you dare to visit your favorite fast food joint and order a double “why’d-I-do-that” with a side of “heartburn”. Planning and knowing what you are eating is key when taking control of your lifestyle and eating habits. The more you know, the less you may actually partake in this type of gluttony.

5) Endomondo – This is a great app for all types of exercises. With about 30 “sport” settings to choose from I’m sure you’ll find a perfect fit but I use it running and bike riding. I started using this app when I was training to run the Marine Corps Marathon back in May 2010 and it has proved itself handy since day one. Using this app I’ve been able to map out my own running routes, which was great for those times that I just couldn’t get to the gym or a local High School track to run. It provides such great, useful data like your time, the distance you’ve gone, your speed and the calories you’ve burned. It requires a short setup to be able to calculate some of this info but a few short minutes and you’re ready to rock. Some other neat features are the auto-pause feature (for when you stop to break or tie you shoes), the Audio coach (so you don’t have to look at your phone to know how far you’ve gone..it’ll just yell it out to you) and also the ability to share your results on Facebook and track yourself online.

Now that you have your hands on a few good tools (literally), you can let go of your excuse that you don’t know how and or don’t have anyone to push you or exercise with. And the best part of all. ALL of these apps are 100% FREE. See it doesn’t cost you a dime to stay healthy and fit but it’ll cost you heavily if you don’t. I say take the time to do it now before you’re forced to take the time to see a doctor about it later. Ante Up!!!

 

BTW – These are all Android Apps available in the Adroid Market but I’m sure you can find them for the Iphone as well.

 

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Eat to live: Should I avoid the aisles when grocery shopping

Posted: 18th January 2012 by Lawrence McKay in Health and Nutrition
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Thru my interaction with clients I get asked questions all of the time but the one that sticks out by far is “What should I buy when I go grocery shopping?” and my reply is always “Depends on what you eat.” LOL I know, I know..sounds so generic right?? But it’s the truth. I can’t really give anyone a blanket answer for that question because we all don’t have the same tastes or eat the same things.
I hear A LOT of experts say you shouldn’t buy anything in the aisles of the supermarket and honestly I think that’s a bunch of bull. That really all depends on how your store is designed. My favorite section, the whole foods section, is nothing but aisles and there’s a whole lot of crap on the outer rim of the store that I won’t touch with YOUR hands. LOL For example: There’s a whole frozen meal section in the back corner of my grocery store and for my household that’s a HUGE no-no. Half of the meats and pre-packaged goods in that section don’t have the privilege of riding in my cart.

In general this is how I shop:
First, I hit the produce section and fill the WHOLE top on my cart with fruits and veggies and I try and make sure I educate myself on at least one new vegetable every time I go shopping. Now for those with the old school cart (one big bucket) fill your cart until you can no longer see the floor thru the bottom.

Second, I skip past the breads (whole grains ONLY) on my way to go hit the meats section. Now I know what you’re thinking. Meats…already? But the method to the madness is…you can’t put heavy meats on delicate things like bread and eggs. Now while we’re over in the meats section be sure to stock up on lean, protein filled meats like Chicken(breasts), Turkey and Fish (Tilapia and Salmon our regulars for me). I very rarely eat any red meat but I’m not completely opposed to it. What can I say,….I love a good steak every now and then.
Third, I go thru the Whole Foods aisles and take my time looking and learning. THIS is the one section of the store where you simply just can’t really go wrong. Almost everything there is going to be beneficial to you in one way or another. And surprisingly it’s not as expensive as you’d think. I can get regular Chicken Stock or Low-sodium, Organic Chicken Stock for the same EXACT price so why would I pick the greater evil?
Next, I go for the healthy snacks. I mainly eat fruit but my kids will tear some junk food up if I let them so I go pick the snacks for them. This is where we make compromises. I realize my kids don’t eat the same as I do but I refuse to just let them divulge into a bunch of madness. So we meet in the middle with granolas and healthy fruit snacks. Any snack they get has to be run past my “Fooducate” app on my Droid X. If it rates lower than a B- that’s a wrap and it can stay on the shelf. I make it into a game so it’s fun and educational for them.

Now I know that was a lot to take in but here are a few general rules of thumb to follow. Stick with them and you’ll be good to go.
• Whole grains for breads, rice and pastas
• “Reduced fat” or “Low-sodium” options are NOT always the best…read the Nutritional charts and compare (You’ll be surprised)
• The more ingredients on the list the less like there’s actual food in the product
• Low calorie is cool but it’s the calories from fat that matter most
• Whole foods are your friend! Don’t let the price scare you off. Remember you get what you pay for and if you don’t pay that much you’re not really getting anything of value.

Hopefully you’ll find this helpful and use it to change some of your own shopping habits and start down that road to a healthier you like I did. It’s not hard..just a matter of mind over matter. I didn’t mind being healthier so the rest didn’t matter. Ante up!!!

 

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Take the “No Roach-Coach” approach to eating healthy

Posted: 10th January 2012 by Lawrence McKay in Health and Nutrition
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You’d think that in this day and age with some many people getting sick from ill-prepared meals and unsanitary food venues that making sure you KNOW what’s going on in the places you choose to eat would be of utmost importance. That’s why I’m somewhat baffled by the boom in the number of foodtrucks to hit DC (and most major metropolitan) areas. I, for one, have no desire to be served by someone that drives cooks and virtually lives in this truck for hours at a time with no bathrooms and a lot of the times not even being able to speak the local language. Now this is NOT a knock on immigrants. It doesn’t matter where you come from but you need to be able to understand the orders I’m putting in…right??

And wait a minute…. isn’t there supposed to be a recession going on?? Isn’t eating healthy sooo expensive that most people “just can’t afford it”?? Eating that crap is not any more expensive (not at first anyway) than paying $6-$10 for a meal of only God knows what prepared by only God knows who. Yet on a weekly basis I seem to find new and even grosser foodtrucks in DC. It’s such a pandemic that even the meter-maids are having a field day writing these tickets for them. (No problems meeting their quotas I bet) Now if you can fork over $6 bucks per meal that’s $30 bucks per week… $120 bucks per month. But you said you couldn’t afford a $50 protein shake that would feed you that same amount of meals PLUS feed you on the weekends too. Heck you could even buy 2 bags of the shake and have some change left over. You’d come out better health-wise and financially.

Food trucks parked outside of my office building.

Still not convinced? Let’s list the pros and cons:

Pros: convenient, ………

Cons: expensive, unsanitary, disgusting food, you have NO clue what the heck is in your food to begin with

(I think we see which side won here)

Here’s a simple solution to this streak of madness: prepare your own meals at home. Stop being lazy and spend a little extra time preparing your meals and packing your lunch. Make a little extra for dinner and pack left-overs for lunch. You’ll be healthier and your wallet will love you for it. The way I see it, you’re gonna pay for it one way or another. Either, you’ll pay cash now and live a healthier life or pay in doctors’ bills and pain later for you Dr.’s office visits and you’ll have plenty of them to go around. The choice is yours but I think it’s obvious what needs to happen. Eat to live…ANTE UP!!!

 

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TRX suspension system unboxing and review

Posted: 9th January 2012 by Lawrence McKay in Training Tips
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I KNOW everyone has heard about the TRX suspension training system by now and if you haven’t then you’re definitely living under a rock. I got one for Christmas (BEST Christmas present ever!! lol)  and I wanted to give you a quick review of the system now that I’ve broken mine in.

First off….I’m NOT really too impressed by the video workout that comes along with the TRX system. To me it looks like the guy in the video is trying HARD to capture a “P90X-like” feel for the workout DVD.  One of the trainers in the video doesn’t look like he’s trained much lately…or in his life at all. He seems to be very out of shape and doesn’t put his all into this workout….I think he should’ve been edited out or replaced for someone with a lil more gusto. The second trainer is obviously in great shape and very perky and bubbly. (She’s good for motivation despite that.) The workouts are designed to help you get the most effective workout while maintaining proper form (something that I as a student of NASM can truly appreciate) and help you gain stability and strength while sculpting your body’s lean muscle to perfection. Heck of a combo if you ask me. Overall the video is helpful but lack-luster and falls short of impressing me, but looking past that I can definitely see the potential in the using the system.

I created a video doing an unboxing of the TRX suspension system itself and I have to say that the physical presence and craftsmanship of the product does impress me. It’s very sturdy and made to take the stress you’ll be putting on it. There are some other suspension trainers out on the market but compared to the TRX system….they just don’t add up. Here take a quick look at my unboxing.:

As for my personal workout, I LOVE the TRX system. It’s a tough workout but not so tough that beginners can’t enjoy it. Heck…my wife did it with me and she definitely does not like anything even closely related to resistance training but she had fun with it. TRX workout is also not so “cookie-cutter” that go-hard gymrats can’t get into it too. I personally love pushing myself to the limit and this is one of those systems that give you back what you put into it. It’s all based on your body weight and body movements and reminds me of the original form of exercise….Calisthenics, the truest form of functional fitness in my opinion. If you half-step you won’t get much from it but if you give your all and leave nothing on the table, you’ll reap the rewards and your body will thank you for it.

Another thing I like about the TRX system is its portability. With its  own carrying bag I can take it anywhere I want and it’s not a burden to take along for the ride. I can also set it up almost anywhere and get my workout in on a set of monkey bars in the park or even on a tree somewhere. As long as I have something hanging about head height and strong enough to hold me then I have a platform to and a reason to get my TRX on. I give the TRX my official stamp of approval and I will definitely be adding a TRX workout or two to my weekly regimen.

The negative effects of soda on your body

Posted: 2nd January 2012 by Lawrence McKay in Health and Nutrition
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Growing up I remember my mother and grandmother always going out of their way to make sure we didn’t drink too much soda. As a kid I never knew why …I just wanted the cold, sweet drink that was a perfect fit for any summer day. I mean, why not? My father drank it religiously. So much so that he had his own bottles (that we weren’t allowed to touch..*cough!*) and his signature belch to match. For me, soda was just a feel-good drink that is tied to so many good memories in my childhood. I didn’t learn of its potentially dangerous side-effects until I was much older. I had followed my father’s footsteps gulping down soda by the liters and even developed my own belch. Then I began to really focus on my health and hearing all of the echoes I decided to do my own research and see what the fuss was all about. To my surprise these are the negative side-effects that I found.:

1)    Soda destroys your teeth!! The acid found in soda (used as a preservative) is known for dissolving the enamel on your teeth, eating away at the very thing meant to protect your teeth. Once a tooth rots and exposes the roots and beyond it leaves room for an abscess to form and that is opening up a whole new “can of worms” of health issues to deal with.

2)    Bone loss. Speaking of destruction, another thing soda destroys is your bone. The phosphoric acid soda contains has been linked to bone loss and an increased risk of Osteoporosis. Your body does excrete the phosphorus in your urine but it also takes your calcium, the main thing that makes your bones strong, with it. BTW, high levels of phosphorus in the diet have been linked to Kidney failure as well.

3)    Sugar, sugar and more sugar. Everyone and their mamas have heard about the sugar levels in soda. Even honey-bees and ants are drawn to its sugary content. Just check any pick table and you’re sure to find someone swatting a bee or smashing the ants climbing the table to storm the open soda cans. Every one also knows that high sugar intake usually leads to Diabetes and Obesity but still we ignore all of the warnings posted everywhere.

Maybe it’s because we don’t see the “bigger” picture or it’s sprawled out or too many messages. Let’s take a look in real time when somebody drinks a soda watch what happens…

•In the First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.
•20 minutes in: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat.
•40 minutes in: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.
•45 minutes in: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way. (Congrats!! You’re now officially just as much a junkie as the dope-heads on the curb in the hood.)
•>60 minutes in: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium. The caffeine’s diuretic properties kick in and make you feel like “watering the porcelain garden. So now, you are literally pissing your bones away along with the bonded calcium, magnesium and zinc that was headed to them as well as sodium, electrolyte and water in your body. But wait..it gets better! As your internal party dies down you’ll experience what’s called sugar crash. You may become irritable, sluggish and most likely a pain in someone’s a** all over a 12 oz can of poison.

So there you have it, an avalanche of destruction in a single can. Imagine drinking this day after day, week after week. Now why would you want to actually pay for something that would reek this much havoc on you body?? And if it does this you an adult body imagine what it’s doing to the little kids that consume it like there’s no tomorrow. Your best bet is to just so no to the coke…..in ALL forms. :0)

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How to Increase Testosterone Naturally

Posted: 21st December 2011 by Lawrence McKay in Health and Nutrition
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It’s no secret that as men get older our levels of testosterone prop significantly. This drop in testosterone can lead to other health issues who’s impact is trumped only by the embarrassment that comes with them. But don’t fret!! It really isn’t too difficult for a man to increase testosterone levels naturally. Here are a few tips to help you get your levels up (no pun intended) and keep home happy.

  1. A regular exercise routine with the focus on strength training to increase muscle size is ideal to help boost testosterone production. The more you stress your muscles, the more muscle mass you build resulting in more testosterone produced by your body naturally. So when you’re in the gym, be sure to go all out like your manhood depends on it….because in a way it does.
  2. Speaking of “exercise”…a more intimate form of exercise will work wonders. Sexual stimulation is a great way to naturally increase testosterone. This stimulation increases endorphin production in men. Any increase in the “feel good hormone” also increases testosterone. This is probably the most fun (and most preferred) way to increase your levels by far.
  3. Watching what you eat has always been crucial to your health but as we age it becomes even more important for us to keep an “eagle-eye” on the warzones we call our plates. Adding vegetables like broccoli and cauliflower will reduce estrogen levels in men. Estrogen is counterproductive in trying to increase testosterone levels. Other vegetables that combat estrogen in men are cabbage, turnips and radishes. Consider increasing your intake of essential fatty acids along with consuming healthy oils like flax-seed oils and eating fish to give your levels a boost.
  4. While we are on the subject or consumption, staying away from or limiting your intake of alcohol could only do you more good than harm. Alcohol drastically reduces the amount of testosterone in males. That whole theory of being able to “perform” better while you’re intoxicated is a myth. Besides..you were drunk. ….how could you clearly remember or accurately judge with your senses impaired. (Think about that one for a minute….)
  5. And last but not least good sleeping habits will promote an increased testosterone production. Sleep deprivation causes the male body to produce cortisol and is known to decrease testosterone levels in men. Not only are you producing anti-teststosterone agents BUT you’re also not allowing your muscles to produce the levels of testosterone they could be if they were given the proper amount of rest.

So to sum it all up, exercise, eat good, sleep good, try not to party like a rockstar and you increase your chances of making Boy swing more like Tarzan.

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Butternut Squash Soup made quick, easy and tasty.

Posted: 19th December 2011 by Lawrence McKay in Health and Nutrition
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Butternut Squash Soup Recipe

Now that it’s getting chilly outside and “Old Man Winter” is headed this way, it’s time to break out the recipes to help you get all warm and fuzzy and melt the cold of the world off your shoulders. Here’s a quick and easy (and tasty) recipe for Butternut Squash Soup that I found while browsing The Food Network’s website and have added to my own arsenal.

 

Ingredients

  • 1 (2 to 3 pound) butternut squash, peeled and seeded
  • 2 tablespoons unsalted butter
  • 1 medium onion, chopped*
  • 6 cups chicken stock
  • Nutmeg
  • Salt and freshly ground black pepper

 

Directions

1) Cut squash into 1-inch chunks.

2) In large pot melt butter. Add onion and cook until translucent, about 8 minutes.

3) Add squash and stock. Bring to a simmer and cook until squash is tender, about 15 to 20 minutes.

4) **Remove squash chunks with slotted spoon and place in a blender and puree.

5) Return blended squash to pot. Stir and season with nutmeg, salt, and pepper to taste.

6) Serve and enjoy.

 

*Now, what I do to put my own little twist on it is instead of only adding onions, I’ll sometimes add in some diced carrots and bell peppers or celery. I’ll also cook the vegetables in a separate pan while boiling the Butternut Squash in the main pot. **When they get tender enough, instead of throwing them in the blender to puree them, I’ll take a potato masher and gently mash the squash (in the broth) to the consistency of mashed potatoes or applesauce. Once I do this THEN I’ll add the vegetables back in and let it simmer to merge the flavors together.

 

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Five Ways to Stay Motivated to Exercise

Posted: 18th December 2011 by Lawrence McKay in Training Tips
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1) Keep your eyes on the prize

Knowing where you are starting and where you want to go is crucial to your success with any goal, especially with fitness. Starting your fitness journey without a specific goal is like driving a car without a destination. Eventually you’ll get tired and pull off or even worse make a U-turn and go back to where you came from. You have to set a specific, reachable goal with a reasonable timeframe. Make it attainable but not so easy that you hit it the first time you try. Set up fail-safes to help keep you on track should you veer off track (trust me you will!)

 

2) Play musical chairs with your workouts

Not literally but you can if you want. I’m sure it’ll be a good cardio workout between the short bursts running to be someone else to the last seat and you laughing at whoever fell over each other. But seriously, keeping it too simple and doing the same workout routine over and over and over ……and over will bore you to tears. Like any love affair a lil extra “spice” will always keep that much needed spark and the fire burning hot. Try adding a Zumba class, a TRX workout or maybe a Body Pump class into your routine every now and then. That should keep things lively.

 

3) Team up for accountability

We ALL fall off track from time to time. I’d be lying if I said it didn’t happen to me. The best way to stay on track is by having a workout buddy or some form of accountability other than you. There are plenty of websites out that you can use to belong to a community of sorts where everyone pretty much motivates each other.  Lastly you could join a fitness challenge (like the Visalus 90 Day Challenge) to keep you going. Challenge based motivation is usually the best because there’s usually a large group for support in case you have questions or concerns and they are very interactive so once again, you stay very engaged .

 

4) Reward yourself for success

Everyone likes a pat on the back for small victories. Rewarding yourself for meeting smaller milestones along your fitness journey is a great way to exhibit positive reinforcement, subconsciously making your efforts more pleasing instead of making it feel like a daunting task. The one thing you want to watch out for is over-compensating yourself though. Going too far with the rewards can throw you off track and make a train-wreck of your efforts.  Keep it all in moderation.

 

5) Hire a certified personal trainer

No better motivator then one whose paycheck rides on your satisfaction, right?? They have the best knowledge of technique and a catalogue of workouts to help you stay engaged. They’re sure not to get too frustrated with your failures and won’t let you beat yourself up if you miss your mark.  And if you do slip and/or fall they are the best tool in your arsenal to help you fast track back to where you were. Personal training can be pricey but look at it this way…you’ll pay one way or the other, whether it’s paying for sessions with your trainer or with your doctor and the pharmacy. The choice is yours.

 

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10 Free Tips from Personal Trainers

Posted: 17th December 2011 by Lawrence McKay in Training Tips
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Ever wish you could pick the brain of a personal trainer to make your workout just a little bit better? Or maybe you want to start working out but have no clue where to start. Well here are 10 tips from a personal trainer to give you that push that you need to make your workout a little more effective…or help you get started if you are in that second situation.

1 – Bad form will get you bad results

- Bad form will eventually lead to injury. It throws your whole chain of motion off. It’s like a bad rumor that one body part tells the next until the story ends up just ALL WRONG. Keep your posture straight from start to finish and avoid injury while increasing results. Quality over quantity is the goal.

2 – Variety is the spice of life.
- Doing the same workout is the fastest way to burn yourself out and fall of track. Your muscles will also get used to your workout and that ”tough” workout will soon seem like child’s play to you. Try different workouts and keep yourself AND your muscles from falling asleep on the job. That’s how you keep exercise fun and effective.

3 – Cardio isn’t the “magic pill” for weight loss
- Although cardio is good for burning fat, building lean muscle will help you burn more calories than just cardio alone. Lean muscle gives you a “residual effect” and will keep burning calories AFTER your workout is done, but with cardio when you’re done so is your calorie burning.

4 – Light weights equal light results
- Going heavy isn’t always necessary but you need to give your muscle something to work with over and above what it’s used to. Go with a weight just a little heavier than you’re used to carrying to see better results. And if that’s too heavy then you need to reconsider how much you’re carrying on a regular basis.

5 – Don’t just work your mirror muscles
- You ever hear “For every action, there’s an equal and opposite reaction”? Well the same rule applies to muscles. For every muscle or muscle group you see in the mirror, there’s another one to compliment or balance it. Work them both equally to avoid overuse/underuse injuries.

6 – Crunches don’t complete your core
- The most infamous “core” workout is the crunch. While it’s the most popular exercise, it isn’t necessarily the most effective. Crunches only work part of your core. You can do crunches for weeks and still not see abs like you want. Incorporate other core exercises into your routine. I’m sure your neck and back will appreciate you for it.

7 – Go Hercules in your workout not at the buffet
- Having a monster of a workout will most likely leave you starving for fuel but slow down!!! Don’t blow all your hard work by diving face first into a smorgasbord of empty calories and bad fats. Refuel your body by all means but be smart about it and eat according to your meal plan.

8 – Fuel up to have enough gas to finish your workouts
- It’s always been said not to eat before you workout and I agree but you can’t perform your best on an empty stomach either. Give your body enough fuel to workout hard without filling yourself up. A small snack to give you some carbs, protein or even a little fat 30-60 minutes before you workout should be just what the body prescribes for the most effective workout.

9 – Don’t short change yourself with the “money grip”
- Having a strong grip is a good thing…when your shaking hands but not when you’re on the treadmill or stair-climber. Gripping the handles while exercising creates extra tension in your body and tends to force your posture to be altered and we all remember that bad rumor the body likes spreading right? Loosen the grip and lessen the tension in your body and lower the intensity just a little. Remember with fitness quality trumps quantity any day.

10 – Take the “Tortoise and Hare” approach to the “Fat-Burning Zone”
- We’ve all seen the Fat-Burning Zone” label on the cardio equipment in the gym. What that label doesn’t tell you is that staying in that zone will yield you flat-lined results. Since variety is the spice of life, spice up that cardio routine with H.I.I.T. (High Intensity Interval Training) bursts. Every 90 seconds kick your intensity up a notch ( or two or three) for about 30 seconds. Continue this pattern thru the entire workout (15-30 minutes) and you’ll burn more calories than you would just running at a slow steady pace.

 

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