The Jason Voorhees Workout

The 6’5″ 303 pound Jason Vorhees is not a small guy. He of course was much smaller when, at the age of 11, little Vorhees met his demise. In case you haven’t seen the movie in awhile, he drowned in Crystal Lake – or did he?? As the movie franchise grew, so did Jason. In Friday the 13th: Part I, he was barely 6 feet tall, but the more undead he got, the taller and broader he got too. Jason got gains. #gainz

Jason Works Out

Well yeah! He has to. It’s not easy slaughtering 167 unsuspecting campers over the course of 12 movies, you gotta bulk up for that! Jason is a Ballistics Training kind of dead guy. He lifts, accelerates through the movement and throws his victims – it’s the Vorhees powerlifting routine, Deadlifts only – mwwhahahaha! Now if we want to get serious about this, Jason should note that, even though fast muscle contractions will result in the development of power, it is the slower contractile speeds that will result in his size and strength increase. So if Jason wants to be bigger and stronger for Friday the 13th: Part 13, he better do more than Ballistics training, ’cause that alone won’t do it. The duration of the stimulus is too brief to produce tissue damage that is sufficient enough to require repair and growth. Jason needs a more robust training program. Maybe, instead of just creepily making his way out of Crystal Lake, he should swim a few laps around it.

Killer Cardio

Yeah Jason doesn’t need cardio, he’s got that uncanny ability to give ‘chase’ without breaking a sweat – oh, that’s right, because he’s dead and this whole thing isn’t real! However, if you’re afraid of hockey masks and you’re spending anytime at Camp Crystal Lake next summer, then you better start working on your own cardio! For every day for a couple months before your camping adventure from hell, do some low intensity, long duration fast walks for about 40-45 minutes. A fast walk would work (because he moves at about turtle speed) and forget the duration in terms of distance, you could run in a circle, won’t matter because he’s gonna catch up to you no matter how far you go, just sayin. But hey, at least with a consistent workout of low intensity, long duration cardio, you’re going to lose some pounds and look hot in your bikini (or speedo, whichever), and you’ll be able to run through the woods screaming for your life, for a very long time – then you trip, fall and it’s over.

The Lesson

So you’re thinking, ‘Seriously?? There’s a lesson?’ Yes, there is, more than one in fact!

Lesson #1: Building strong muscles is an asset to anyone whether an athlete or someone seeking general functional fitness. The Jason Vorhees style of fitness is totally functional. He’s working out in order to better perform Activities of Daily Living (ADLs), or, in his case, Activities of Daily Killing (ADKs)…either way, totally functional. Keep in mind, there are varying strength demands in any sport or physical activity, including impaling sexually active campers. The greater the strength requirement in the respective activity, the more strength training should be highlighted in the fitness program. So if Jason Vorhees was your client, you should assess for his 1RM and maybe throw some power cleans into his program (but consider asking him to use a barbell and weights instead of the girl who can’t run that fast).

Lesson #2: Don’t be stupid. Don’t camp. Tie your shoes. Oh, and talk to your teenagers, especially if they’re attractive football playing or cheerleading prep team kids that don’t want to die in a cabin. You should already be warning them about the dangers of casual sex, drinking and drug use…but they should know that when you mix these things with a camping adventure near an eerie lake, well, you’re just askin for it!

So now for a retraction…that thing I said about ‘Don’t Camp’, I totally didn’t mean that. It’s Halloween, I’m funning you! As a matter of fact, I AM camping, Friday night – whhaaatt?!? I’m not even making that up, my fam and some friends, we’re dressing like zombies and camping out…and if someone wears a hockey mask, they’re gettin’ throat punched. And, since most of the NFPT staff, including myself, are fans of cult classic horror flicks, we’ll be spending the rest of the weekend with the horror category on Netflix, a bowl of popcorn (minus the butter and salt of course) and the lights out. For our weak stomached staffers…it’ll be Night at the Museum, not Night of the Living Dead.

Happy Halloween!!

Don’t forget to look behind you! 

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Healthy Holiday Accountability Challenge

Baked goods, cocktails, creamy appetizers and chocolates are coming to a party near you…

The holidays are approaching, whether you like it or not.  Halloween, Thanksgiving, Christmas, Hanukkah, New Years Eve…  Regardless of religion, temptations are inevitable.  Help yourself and your clients to stay on track this holiday by proposing a friendly challenge.

It’s unrealistic to expect perfection through the many feasts and celebrations, but you can lessen the weight gain and laziness by bringing people’s attention to the obvious.

Fitness Assessments = Accountability 

Set a baseline (with measurements) now and be ready to make comparisons during the next few months, with the finish line (final measurement) in January.

Most people want to maintain their waist lines, weight and strength through the holidays, but need reminders and guidance.  Knowing what their numbers are now can be just what people need to get inspired to stay on track.  It takes 5-10 minutes to record measurements with each client.  Record them every 2-3 weeks through the holiday season.

The Tools To Use

#1 Measuring Tape.  Record the inches around the waist (smallest part of torso), around the belly button and around the hips (largest part of buttocks).  Make sure the tape measure is straight all the way around, it tends to get caught on the side you aren’t looking at.

#2 Skinfold Calipers.  If you have access to these, measure the tricep, supra ilium and thigh for women and the chest, abdomen and thigh for men.  You can do seven sites if you have time and experience with them.  Click Here for more details on that.  Plastic calipers are fairly inexpensive these days and well worth the investment.

#3 The Scale.  It’s not the best measure for accuracy of fat, but it can be a subtle reminder each day to make good choices.  Weigh your clients each week when they come in for their session or have them do so at home.

#4 Strength.  Push-ups, Curl-ups, Plank Holds, Wall Sits, Squats.  There are many methods to measure strength.  You can count how many repetitions per minute or count how many seconds of holding a position.  Show your clients where they are now and encourage them to maintain that through the holidays.  Compare the client to themselves instead of the norms.

#5 Food Journal.  Use an app or old fashioned notebook, but write it down.  When it’s written down it becomes real.  You have to face it.  Clients can report to you each week, others can hang it on their fridge for their family to see.  You can offer an extra service through the holidays to have your clients email you their journal or call you once a week to review it outside their normal session.  Maybe they have friends who would want this service from you also!

Health Coaching
Having a discussion with each client about the upcoming holidays is a good way to heighten awareness.  Spend extra time asking them about their unique situation.  Don’t make assumptions about what’s a struggle for them.  It’ll build rapport and help them be more conscious of their choices.

You can also offer health coaching sessions to your community, to bring in new business.  Not everyone needs a trainer to exercise along side them, some people just need a coach to check in with them. Health Coaching is a growing trend.  Health Coaches help people set goals, find exercise routine variety and make better choices for their individual needs.

Questions to Ask
Do you have any concerns about staying healthy this holiday?
What is the most challenging aspect of staying fit during the holidays for you?
What strategies do you use to stay on track?
Is there anything I can do to support you during the holiday temptations?
Are you interested in taking measurements every few weeks through the season?
Have you ever kept a food journal?  Was it helpful?

See these NFPT Articles for More Info On Measuring
The Ideal Way To Measure Fat Loss
Why Measuring Is Important

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Arthritis Foundation and Medical Fitness Network Partner to Refer Trainers

NFPT partnered with Medical Fitness Network to bring you, NFPT certified trainers, a platform for connecting with potential clients who need specialized training services. For example, someone recovering from cancer treatments will need a training program that is sensitive to the needs of this recovery. MFN is a resource for cancer recovery patients to find trainers in their area.

Now, the Arthritis Foundation has a new resource finder and MFN members are invited to join it! The Arthritis Foundation gets 11 million unique visitors per year to their site and they need thousands of health, wellness and fitness professionals like YOU to help serve their constituents!

Here’s what the new ARF’s resource finder looks like:

NFPT partners with MFN, MFN partners with medical organizations like the Arthritis Foundation to help those with medical conditions and to generate referrals for its members – win-win partnerships! NFPT supports its trainers best by collaborating with professional industry organizations that boost your training career and get you lined up for specialty training services, that you probably already encounter demand for every day!

Being a part of this national network is a great way to be recognized as part of a healthcare team striving to improve the lives of people with chronic conditions.

To learn more about MFN membership (which comes with a discount for NFPT certified trainers), click here

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Marketing for Personal Trainers

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bodyART: Blending FORM, FUNCTION and THERAPY

As seasoned personal trainers, we have witnessed the coming and going of a seemingly endless parade of fitness formats.  From high-impact aerobics of the early 1980’s, through the Zumba craze, the Step mania, and currently the TurboKick phenomenon, there never seems to be a lack of variety or intensity options available to gym goers and training clients.  One week it is body weight exercises; the next week it is low volume/heavy weights leading the pack.  Do you ever get the feeling that there really is nothing new under the sun for us to share with our clients and members?

That notion is about to come to a screeching halt with the introduction of bodyART.  An atypical emergence in the European market instead of here on domestic soil, this phenomenon is swiftly becoming noticed and integrated into the fabric of personal training. Created by Swiss dancer/gymnast Robert Steinbacher, this new fitness program is based upon the principles of yin and yang, adding in elements of yoga, physiotherapy, Pilates, dance, and Tai Chi.

bodyART was originally conceived as a therapeutic tool for children with special needs.  In the year 1993, Steinbacher worked with children having physical disabilities in a Center for Curative Education near Salzburg. The major task set before him was movement education and fostering motor functions of the human body. One particular form of therapy played a defining role: ”DO IN”. This is the far -Eastern approach of physiotherapy and a kind of pedagogy where a human is treated as a blend between muscle chains/organs on the one side, and mind/soul on the other. When all of these elements finally came together for Steinbacher, and he was able to successfully integrate all the exercises with non-limited individuals, the result was, in his words, “like an explosion”.

One of the first things a bodyART participant will observe is that the exercises are hard, but this is how they will bring about change. The aspects that stand out are as follows:

• Responsibility for your own body;
• Consistency in the performance;
• Concentration on the body’s core

New York’s Crunch Gym was one of the first facilities in the United States to embrace bodyART, modifying it to appeal to the American modes of exercise. Marc Santa Maria, Crunch’s Group Fitness Regional Director, convinced Steinbacher to layer more intense cardio and strength-training exercises, normally offered in a separate class, onto his signature bodyART class, so it would appeal to the gym’s clientele. Whether participants are performing lunges, squats, or mountain climbers, their bodies are moving in a fluid manner that has a therapeutic feel.  The bodyART method has also been introduced to the Middle East, when Gold’s Gym began offering such classes in the United Arab Emirates.

Mr. Steinbacher operates on the premise that the human structure is a functional, integrative unit of body, mind and soul. A typical bodyART™ class follows five different energy forms, resulting in a class that is a total-body workout. By incorporating exercises drawn from therapy, strength and flexibility training, combined with classical breathing techniques, the body adapts to become strengthened and stretched at the same time. Stress points get released, back pain lessens, and posture/body awareness improves.  Concurrently, the unique “deep work” provides a moderate cardiovascular training during a typical class.

In 2005 and 2006, bodyART™ training was awarded the Best International Concept by ECA Obow awards. Becoming a Certified International Instructor, therefore, requires quite a bit of training and education. Depending on the needs of a trainer’s clientele, various options exist. Advanced levels of certification encompass such areas as Dynamics, Flow, Stretch, Energy, Myofascial Triggers, and PRT (Prevention, Rehab and Therapy).

bodyART may be perceived by some professionals as “holistic training”, and that is indeed an accurate term.  Strictly speaking, holistic training focuses on incorporating the entire muscle cell, and not just parts of it. The muscle cell is a highly intricate entity. If an athlete focuses solely on achieving hypertrophy, other parts of the cell will not perceive any changes after training. Therefore, in order to maximize a muscle cell’s size, it needs exposure to a variety of stressors, and not simply the “3 sets of 12 reps” scheme.  High reps, low reps, fast and slow, as well as explosive moves must be incorporated in order to activate all parts of the cell.  In this regard, a bodyART class can become a bodybuilder’s strongest ally in the quest to gain strength, power and size.

In order to customize a bodyART type of program for clients, it is important to take the time for an initial consultation.  During this meeting, make a complete evaluation of a client’s medial history, strengths, lifestyle, nutritional habits, stress levels and overall cardiovascular health.  Listen to the goals he or she describes, and attempt to seek out any potential weaknesses/deficiencies, limitations or previous incidences of injury.  Armed with this knowledge, the next step in a holistic program is to explain the importance of not merely cardio time but building muscle mass, which, as we know, translates into healthier metabolism and a leaner physique. Along with tangible/visible benefits such as improved posture and coordination, muscle strength also facilitates the building of an individual’s self- confidence, thereby having a positive bearing on his or her emotional wellbeing. A carefully planned bodyArt workout can encompass and accomplish all of these fitness aspects in a way we have quite possibly never considered.

From its inception, the fundamental essence of bodyART has been the idea that humans don’t need anything to get in touch with themselves except themselves. It may come as a surprise to many of us that the majority of individuals really do not require music, the screaming “Drill Sergeant” mentality of Group Exercise instructors, or even a plethora of gym equipment. When it comes to awareness and functional development, clients would do well by learning to take over responsibility for their bodies again, to independently get to know themselves physically and spiritually, and to allow a trained professional to guide them through the process. Yes, bodyART truly can accomplish all of this and more.

If you have not yet encountered this exciting new frontier in our profession, you might think about slowly incorporating aspects of it into some of your clients’ workouts.  There are many ways to expound upon the basics, and I encourage you to follow the research as it unfolds.  You just may find yourself leading the way towards a new program at your own gym!

REFERENCES:

1. http://www.shape.com/fitness/workouts/15-next-big-fitness-trends/slide/9

2. http://wellandgood.com/2011/09/27/new-yorkers-embrace-bodyart-a-european-fitness-phenomenon/

3. https://ecaworldfitness.com/education/bodyart/

4. http://www.bodyart-training.com/en/

5. http://fitbalance.me/bodyart/

6. http://www.mvtimes.com/2014/02/03/workout-of-the-week-bodyart/

7. http://www.muscleandfitness.com/workouts/workout-routines/holistic-training-explosive-growth

8. http://lovefitnesseducation.co.uk/2012/10/29/the-holistic-approach-how-to-be-a-more-holistic-personal-trainer/

9. http://www.bodyart-training.com/en/info/history/

10. http://www.doyouyoga.com/bodyart-classes-combine-yoga-pilates-dance-and-cardio/

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Julien Elias EPTI Testimonial Sept 2015

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Step-Up to a Thigh Block

The step up to a thigh block is personally one of my favorite exercises to prescribe for any runner looking to increase their force production through the ground with each stride. It directly mimics how we run and provides a sufficient workload from 90 degrees to 0 at the hip. The thigh block position at the top of the step up is directly applied to the actual running mechanic in each stride as we bring the thigh in through hip flexion.

To perform the step up to thigh block exercise you must first have a step that is the proper height.  In order to measure this you must put your foot flat on the step.  If your hip and knee are both at right angles then you are ready to begin.  If the knee is higher than the hip then the step is too high and if the knee is lower than the hip then the step is too low.  This is an important variable to this exercise because we are trying to achieve strength increases and a specific range of motion.

Step up with a flat foot driving through the heel.  Be sure not to bounce yourself off the ground. The foot that is in contact with the ground is never going to touch the step; instead it will go straight from the ground up into a thigh block position and then back down to the ground. The arm movement should be coordinated with the stride (opposite hand up with thigh block). On the way down be sure to have full eccentric contraction to control your body slowly in the downward phase.  If this exercise is too easy you can front load a barbell or use a contra lateral dumbbell (holding a dumbbell with the arm of the same leg that is coming up into a thigh block).

Running Mechanics is the newest edition to the NFPT Continuing Education Course offerings. To learn more about the science behind running and how to effectively train competitive and recreational runners click here.

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Stay healthy this flu season with free preventive health services from the Marketplace

Flu season is here, and getting a flu vaccine is the best way to protect yourself and your family from this potentially serious disease. If you’re covered by a health plan through the Health Insurance Marketplace, you and your family can get free flu shots from a doctor or other provider in your plan’s network.

Gym Etiquette 101: Handling Space Invaders

There are many ways to invade someone’s space at the gym or to have yours invaded.

CONVERSATIONS

Someone reading a book or wearing headphones and exercising with great intensity most likely doesn’t want to hear about someone’s day or the history of the pilgrims on the Mayflower. #gymfail

Having a conversation on your phone while you are working out is equally annoying. Your jaw doesn’t need exercise. #gymfail

PARAPHERNALIA

Many people carry a gym bag, towel or other type of accessory throughout the gym. If you take paraphernalia into an exercise room rather than lock it in a locker, be sure to keep it with you. A common complaint in weight rooms is that people will leave a gym bag on a weight machine after they have moved on to other equipment. Or they might leave a water bottle on a machine as if to reserve the equipment for later use. No one should take up space unless they are actually using the equipment. Hogging equipment makes the pet peeve list. #gymfail

SPITTING

Spitting is inappropriate on the basketball court or in the weight room. Yes, it happens. It might help the traction on your shoes, but it doesn’t help those who might trip and fall because of it in a boot camp class that follows the game.

Which leads us to…

GERMS

Germs are out there and they are definitely in a gym. It’s better to be safe than sorry, so always wipe down mats and equipment before and after exercise. Not wiping down equipment is the biggest complaint of gym rats. #gymfail

INAPPROPRIATE BEHAVIOR

Basically, be considerate of others…just like in the real world. Being considerate includes never patting someone on the ass, because it makes you look like one. It is NEVER appropriate to pat someone on the ass (well, not at the gym) …no matter how inviting their ass may be or how engaging their exercise routine might be.

Trying to pick up someone at the gym is frowned upon. It’s a gym, not a club. #gymfail

Stalking someone at the gym, just like anywhere else, is not allowed.

With all the fit bodies walking around, it’s hard not to notice. Consider it like eye candy – another gym benefit. No touching or stalking though.

Read more at www.gymetiquette101.com. Buy a copy of the book online at Amazon, Books-A-Million, Barnes & Noble or Park Road Books.

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Creating Exercise Variety Simply and Effectively

Internal Rotation.  External Rotation.  Remember learning movement terms like these when you were studying anatomy for the first time?  They have a very important role in exercise programming…

Your humeral and femoral joints both have many muscles attaching all around them like wires supporting a circus tent.  As you move your limbs in the sagittal (forward and back) and frontal planes (side to side) your body recruits and contracts the muscles that are in line with the movement needing to be done. This is generally flexion/extension in the sagittal plane and abduction/adduction in the frontal plane.

You naturally rotate your joints slightly when moving to reach for something or change direction when walking.  If the muscles that perform that motion best are weak from underuse, your body will compensate and call upon the stronger muscles.  Your body has many options!

Each hip has 21 muscles it can recruit for movement.

Efficiency
The body wants to get the job done for the brain.  It does what your brain asks in the fastest way possible. You don’t have to stop and orchestrate movement every time you want to change body positions.  Thank goodness!  That’s why bicep curls sometimes look different on each arm and why some people swing their body to get the weight up.

Ensure that all your muscles are strong and ready when they are called upon.

It’s as easy as adding internal and external rotation to various movements.

Throw out the “rule” of having your feet facing forward perfectly during a squat.  How many people do you see walking with their feet facing perfectly forward?  When people run and participate in various sports, their feet turn in all different directions, so it’s smart to train them that way (unless a medical doctor has given restrictions).  Try turning the femurs in or out slightly during squats, deadlifts, hamstring curls, quadricep extensions, etc. to get a different angle on the exercise, literally.

When you change the angle of a joint during an exercise, you change the muscles being utilized.  

When doing bicep curls, tricep extensions and lateral deltoid raises, rotate the humerus slightly in and out to see how it changes the muscles being recruited.  When studying the attachments of the various muscles at each joint, it becomes more clear why this is beneficial.

Having knowledge about the many muscles in the body and not just the “popular ones” is what makes the difference between a personal trainer and a professional trainer.

As you change the position of the joint you might notice that one side is stronger than the other.  This is great!  It gives you a specific area to work on and can explain compensation patterns or larger weaknesses in the body.

Sometimes the body will slightly internally or externally rotate a joint to call upon the strongest muscles for the movement, no matter how many cues you give.  This is great unless one side is doing it differently than the other.  Work to find as much symmetry in the body from right to left side as possible.  Not perfection, just a little more than you have right now.

Want to learn more about anatomy, mobility and movement?  Check out this 8-week online anatomy video program and get a discount until December 1st.

Head into the new year with new tools for your clients and CECs.

Code: NFPT100 – expires 12/1/15  

Click Here to learn more.  

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How to do Hack Squats

Emphasis

The primary muscles stressed in this movement are the muscles in your upper leg (thigh, hamstrings and buttocks). The secondary muscles stressed are three of our stomach muscles and lower back.

Starting Position

Lay on the machine with your shoulders up against the shoulder pads and your feet on the platform. Push up against the shoulder pads until you are in a standing position. Flip the side handles in and hold them until you have completed the exercise.

Woman preparing to engage in the activity. Before she starts her first rep of the Hack Squat, her back should be flat and supported, with shoulders touching the padding behind her. Once feet are set in position and she is ready to perform, she should pick her head, anatomically forward, looking toward the upper corner of the room. Proper from is important in order to decrease the chance of injury.

Movement

While bending at the hips and knees, take two to three seconds to lower the weight down until your knees are at 90 degrees. Press up through the heels of your feet to the starting position. Squeeze your abdominals, quadriceps and glutes hard before repeating the movement.

Training Tips

• Contract your abdominals throughout the entire movement. This will help support your lower back.
• If you do not have a problem with your knees you can perform this exercise at 90 degrees. This incorporates more work from the hamstrings and glutes.
• Your feet can be placed closer to or over the top of the platform allowing you to keep your knees over your heels. This reduces the stress placed on your knees.

Options

There are three stances that can be used for this exercise:

1. Close Stance – The feet are placed one to two inches apart. Concentration is on the Vastis Lateralis (outer thigh).
2. Medium Stance – The feet are placed shoulder width apart. Concentration is on the entire quad, hamstring and glutes.
3. Wide Stance – The feet are placed just outside the width of the shoulders. Concentration is on the Vastis Medialis (inner thigh).

Warning Tips

• Do not let your hips come off the pad or arch your back at any time during this movement. This can cause serious injury to your back.
• Do not let your heels rise up off the platform and do not let your knees move into a position where they are farther forward than your toes. This can cause serious injury to your knees.
• Do not lower the weight any faster than two to three seconds. You must be in control at all times. The faster you perform this movement, the less control you will have which will increase your risk of injury.
• Do not lock out your knees. This can cause serious injury to your knees.

Robert Bovee Certified Master PPT, RTS, ETS, FTS

As one of the most successful Professional Personal Trainers and Exercise/Fitness Therapists in the United States, Robert continues to remain at the forefront of the industry by providing his clients with a thorough education and the tools to implement that education. By improving his client’s physical health, strength, endurance, cardiovascular fitness and nutritional habits, he is able to motivate them to lead longer, happier and more productive lives. Find out more about Robert and his personal training career and services, here.

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Feature: The Strange Case of Anna Stubblefield

She told the family of a severely disabled man that she could help him to communicate with the outside world. The relationship that followed would lead to a criminal trial.

Combating Child Obesity with Creative Play

Whatever Happened to Playtime?

Unrestricted creative play is a natural and important behavior for children. Even in the animal kingdom, playing is a natural way for young creatures to learn about their world. The American Academy of Pediatrics notes that “play is essential to the social, emotional, cognitive, and physical well-being of children.” Play helps children learn how to interact with others, teaching them to cooperate, negotiate and overcome challenges. Play also fosters creativity as children engage their imaginations both individually and collaboratively. But engaging in creative play is becoming less common in children, and it may be contributing to our childhood obesity epidemic.

Creative Play versus Sports and PE

Rather than releasing children to play on their own or with friends and siblings, many parents and caregivers look to organized sports and physical education classes to meet physical activity needs. While such programs may provide opportunities for physical activity, not all children enjoy them. Rather than fostering a love for physical activity, the emphasis on competitive performance and the rigid structure of organized programs can leave some children feeling excluded, inferior and turned off. Creative play, on the other hand, allows children to express themselves in a physical and interactive way that is unrestricted by rules and regulations.

Obstacles to Creative Play

Many changes have occurred over recent decades that have reduced opportunities for creative play. Single-parent homes, parents working long hours and concerns for safety have led to increased supervision of children by adults. A barrage of media has heightened our awareness of the dangers that might befall unsupervised children. Access to technology plays an important role in childhood obesity, according to “Psychology Today.” Even very young children are clocking several hours a day in front of some sort of screen, whether it be televisions, computers, phones or tablets. Children of parents who put in a lot of screen time are more likely to mirror that behavior. A recent study published in the “Journal of Public Health” found a strong correlation between screen time and the likelihood of metabolic syndrome among teenagers.

Providing Safe Play Opportunities

Because children are often not empowered to make decisions about their daily activities, it is up to adults to provide opportunities for creative and vigorous play, preferably outdoors. Parks and playgrounds can provide open play spaces that allow for adult supervision from a distance. When parents actively engage in play with their children, it creates a strong emotional bond that fosters healthy family relationships. Limiting screen time and encouraging physical activity should be a priority for parents who want to raise healthy and well-adjusted children. Sedentary lifestyle behaviors in childhood inevitably lead to poor health and obesity during adulthood.

Resources

W.I.T.S. is on a mission to train leaders who are equipped to face the health challenges of today and tomorrow. As fitness professionals, we may be the ultimate solution to a plethora of health and wellness problems facing future generations. You can begin by honing your professional skills and knowledge through education. W.I.T.S. offers a number of courses that will give you the tools to tackle the tough issues. Check out our Youth Fitness Certification, Certified Personal Trainer and Lifestyle Fitness Coaching courses today. Bundle them as a subscription, and get them all for the price of one!

References

American Academy of Pediatrics: The Importance of Play in Promoting Healthy Child Development and Maintaining Strong Parent-Child Bond: Focus on Children in Poverty

http://pediatrics.aappublications.org/content/129/1/e204.full

PTO Today: Combating Childhood Obesity With Physical Play Opportunities

http://www.ptotoday.com/pto-today-articles/article/67-combating-childhood-obesity-with-physical-play-opportunities

Psychology Today: An Overlooked Factor in the Childhood Obesity Epidemic

https://www.psychologytoday.com/blog/mental-wealth/201312/overlooked-factor-in-the-childhood-obesity-epidemic

*Images courtesy of freedigitalphotos.net.

Hip Adductors: Anatomy and Exercises

Adduction is the movement of a body limb toward the mid-line. In the hip, it’s the action of the femur (leg) coming closer to the middle of the body (or other leg). Hip adductors are muscles that bring the femur toward the midline.

Hip abductors are muscles on the other side of the leg and they do the opposite motion, by bringing the leg away from the middle of the body. It would look funny if humans stood around adducting and abducting their leg, but it’s more complex than that…

Adductors are 5 of 21 muscles all contributing directly to hip movement in various ways. The way that these muscles contribute to normal human movement, such as walking, sitting in a chair, etc. is quite complex – so let’s start with the basics.

Hip adductors are found on the inner thigh.

The five muscles usually termed as hip adductors are:
1. Pectineus
2. Adductor Longus
3. Adductor Brevis
4. Gracilis
5. Adductor Magnus

I listed the muscles in the order above for a reason.  When following the pelvis from top/front to bottom/back, this is the order of attachment.  When I teach anatomy workshops and courses I have students create an acronym to remember these muscles.

It’s your turn!

P, L, B, G, M.  What acronym can you create to remember this order?  

Pretty Little Babies Get Milk.

Poor Little Boys Go Manic.

Have fun with it!

Share your acronym in the comments below.

Next, learn the attachments of the muscles.

1. Pectineus: pectineal line of the pubic bone to pectineal line of femur (inferior to lesser trochanter)
2. Adductor Longus: pubic body just below pubic crest to middle third of linea aspera
3. Adductor Brevis: anterior surface of ramus to upper linea aspera
4. Gracilis: anterior surface of ramus to pes anserine on medial tibia
5. Adductor Magnus: pubis and tuberosity of ischium to linea aspera and adductor tubercle on inferior medial femur.

The attachment names can be confusing, so I like learning where they are on my body, instead of getting lost in the names. Use an anatomy book and this video to assist you and find the attachments on your own body.

You can find your own Adductor Longus by finding the large cord in your groin. The tendon is very prominent.  Follow it into your pubic bone. Directly above it is your Pectineus and below it is Adductor Brevis and Gracilis. Adductor Magnus is found directly between your thighs on the ramus bone.

Trade in Memorizing for Body Awareness
Memorizing the names of muscle attachments can be tricky. Stick to learning the muscle names and finding the muscles on yourself, this is the knowledge you really need. Knowing each muscles location on your own body helps you enhance your body awareness and create exercises. It helps you identify weak muscles on yourself and strengthen them. Then, you can repeat this process with clients.

Exercise Programming
All of the adductors have adduction as a common movement, but you can change which ones are prime movers by rotating the femur internally or externally. Give it a try!  Lie on your side and lift the bottom leg up to call the adductors into action. Now, rotate the femur slightly and note what changes. You can also do this laying on your back with a small ball between the knees and pressing into it gently with one leg at a time.

I like to compare clients right and left side body awareness to one another, and locate differences between the sides. It guides me when creating an exercise program that is very specific to their needs.

Example
If a client externally rotates their femur and adducts with ease on the right side, but feels weak or has to bend their knee on the left side, I identify the left side as needing body awareness and strengthening. I spend more time with them working on that side. I review the muscles with them and proper mechanics. It’s an investigation process.

If they have trouble recruiting the muscle when lying down, imagine what happens in bigger moves like squats…

Sometimes the weakness is there due to injury, which is why it’s important to know your clients health history. Don’t try to train someone through pain, it may get you (and them) in trouble.

Anatomy can be fun!
If you want to get more hands on experience with anatomy and body awareness, check out this 8-week online anatomy video program. Personal Trainers around the world just like you are enhancing their anatomy knowledge each and every day. Click Here.

Balloons, play-doh, pipe cleaners and ribbons are used to demonstrate each muscle with it’s attachment point on a skeleton model in a series of videos. You’re also shown how to find the attachments on yourself and/or clients. Application exercises and guided visualizations are also provided along with a 50 page workbook.

Come check it out and save $100 off the price until December 1st!

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Marketing for Fitness Professionals (Personal Trainer Marketing)

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100 Years of Fitness: the Pioneers of Promoting Good Health

William Thomas Rawleigh – 1930’s

People in 19th century America were thrilled to reach the ripe ‘old age’ of 50. Hoping not to get sick and face mortality was more the thought than was the action of prevention and promotion. Preventing illness and promoting good health started taking more center stage in the 1890’s, a fitness revolution of sorts was occurring. Before then, the idea of fitness was a hard sell. Imagine, it’s 1880 and the hypothetical personal trainer tells the man of the house that, after he’s tilled 40 acres behind a smelly horse for 14 hours, to “go jog for 20 minutes and make sure to get in your target heart rate zone!” Or, better yet, tell the woman of the house, after she’s done working the farm and slopping the pigs and feeding the cows, horses, chickens and all 12 farmhands (a.k.a. her children),  to “get down on this dirt floor and give me 50 crunches, let’s feel the burn!” I’m guessing the hypothetical personal trainer would be seeing the broad side of a cast iron skillet! It wasn’t easy telling people of this time period that they needed to consider their health. The topic of promoting good health was hardly touched.

As I wrote about in my previous post, ‘100 Years of Fitness: the Physical Culture‘, we know that disease and life-threatening illness was rampant. It is an understatement to say that health promoting products and curative medicines were needed for many Americans during this time period. Enter W.T. Rawleigh (1870-1952). The most famous producer of health products in late 19th century America, W.T. Rawleigh set out to help the American public “Get Well and Stay Well”. In 1889, at the age of 18 (having just $15, a borrowed horse, a mortgaged buggy and his ‘medicines’) Rawleigh set out from his boyhood home in Wisconsin and started selling his products. He started with his homemade salve, an ointment for healing skin conditions, and liniment, a lotion made with various oils for the relief of pain. These products served a need for the hardworking pioneers of the time who were all too familiar with pain of the body and flesh as consequence of rigorous, laborious work (I’m betting that salve and liniment were a much easier sell than personal training services would have been back then). It was in a little farmhouse kitchen in Wisconsin where Will Rawleigh, with help from his parents, made enough medicines to set off on his journey and into the business of promoting health through the sale of medicinal product.

So, was Rawliegh a health and fitness guy, or was he a business guy? A bit of both really. He was definitely an entrepreneur, but he was successful because he believed in what he made and sold. Rawleigh recalls, “I was as green as a cucumber and the only business experience I had was in making inks and selling a few books.” He just got out there and did it. Travelling by horse and buggy from Wisconsin to make his first sale in Illinois, he was determined and he spread the idea that good health was something that the individual had some power over. By 1914, W.T. Rawleigh was recognized as one of the greatest manufacturers and distributors of over 100 health and household products.
The name Rawleigh became synonymous with service and quality product. Rawleigh wasn’t your average snake oil salesman of the early 20th century, he was a researcher and he cared about what was in his product, so much so that he built factories to accommodate scientific advancements and printing presses for bulletins which promoted good health. The ‘Rawleigh Good Health Service’ was one of the first companies in the world which printed over 7 million ‘Good Health Guides’ that advocated a good diet, healthy living through exercise, eating the right foods and even getting fresh air.

W.T. Rawleigh realized early in his sales experience that most people could be sold a product once, but to hold that customer for years, even a lifetime, the products needed to be scientifically made, reliable and of a higher than usual quality. A good philosophy for any company, and even individual, to live by today. From pain oils, to mouthwashes and herbal extracts, the W.T. Rawliegh Company is still viable today.

Next time, we’ll get to know more pioneers of the new fitness era emerging in the 19th century. Get ready for strongmen and circus performers, they hold a highly esteemed place in the ancestry of our fitness culture.

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Gym Etiquette: Sweating and Hydrating

Sweat happens. An article published in the Huffington Post in August, 2013[1] said that each of us has two to four million sweat glands. That’s a lot of sweat! The article also said that an athlete who exercises intensely in the heat can sweat off 2 – 4% of their bodyweight.

Although we might not sweat that much, we all do sweat. In All about Sweat,[2] Craig Freudenrich, Ph.D., wrote, “When sweat evaporates from the skin, it removes excess heat and cools you…When the water in the seat evaporates, it leaves the salts (sodium, chloride and potassium) behind on your skin, which is why your skin tastes salty. The loss of excessive amounts of salt and water from your body can quickly dehydrate you.”

So, sweating is important. You can’t stop it, but you must keep it to yourself and under control. It is impolite to sling your sweat on others. It is also disgusting.

• Long hair should be tied back somehow.
• Wear a headband, do-rag or ball cap if needed.
• If you sweat so much while working out that it drips onto others or flies through the air at them, use a towel pppllleeaasse.
• Light gray clothing shows sweat. It practically frames it.

Of course, your goal is to sweat out the toxins and impurities while cooling off your body from rigorous exercise. Just as sweating is important in the body’s cooling system, properly hydrating is crucial. What goes out must come back in. When you sweat you need to hydrate.

Drink your water before you are thirsty. Your body is made up of 60% water. As you exercise and sweat, you’ll lose some of that and you need it for energy and hydration. Muscles hold water and hopefully you’re building muscle. Many times when people think they are hungry, they are actually thirsty. So, take your water bottle and refill as necessary.

Here’s a scenario…your gym friend gives you a nice cold bottle of water or a puddle of their sweat to clean off that piece of equipment you want to use…who stays your gym friend for long??

Read more at www.gymetiquette101.com. Buy a copy of the book online at Amazon, Books-A-Million, Barnes & Noble or Park Road Books.

[1] www.huffingtonpost.com/2013/08/06/facts-about-sweat_n_3709246

[2] Freudenrich, Ph.D., Craig.  “All About Sweat” 13 September 2010.  HowStuffWorks.com. http://health.howstuffworks.com/skin-care/information/anatomy/how-sweat-works.htm  01 February 2015.

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5 Exercises to Combat the Negative Effects of Bad Posture

We all know that our clients are doing good things for their bodies while we are with them, but probably not during the other hours of the week. Especially the prolonged time they potentially spend sitting, now considered detrimental to overall health. We see the effects of this everyday in the form of poor posture, and we continue to overlook it as something benign that naturally occurs over time without consequences. According to the American Journal of Pain Management “Posture effects and moderates every physiological function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse, and lung capacity are among the functions most easily influenced by posture.” ¹ There is also evidence that poor thoracic posture shows “a trend towards greater mortality” as discussed in a study by the Journal of the American Geriatrics Society. ²

Another fairly new risk factor that is starting to become more common is excessive usage of mobile phones, tablets and PCs. Over the past seven years mobile device usage has grown from .3 hours a day to 2.8 hours a day for the average adult. Comparatively, our computer use has remained about the same over the same time period at 2.4 hours per day. ³ A recent article by Kenneth Hansraj, MD, the chief of Spine Surgery at New York Spine Surgery and Rehabilitation, describes that as the head tilts forward its weight effectively goes from 10 to 12 pounds in the neutral position to as much as 60 pounds at 60 degrees of flexion, which is the typical position that we have while using a mobile device. ⁴

Over time this forward head position leads to ligamentous creep deformation having lasting neurophysiological effects. This was demonstrated with a feline study that found the creep deformation that occurred over the first 30 minutes did not recover with 10 minutes of rest and was present up to seven hours later. ⁵ The other finding of this research was even more alarming: the primary risk factor was not the load but rather the duration of the load. The implication of this is concerning given we spend an average of 2.8 hours a day using our mobile device.

In addition to the ligamentous deformation, muscle adaptations occur resulting in the Upper Cross Syndrome (UCS) as described by Janda. The UCS is characterized by tightness of the upper trapezius, levator scapula and pectoral muscles along with weakness of the deep cervical flexors and middle to lower trapezius muscles.

As these postural changes occur with the neck and upper body, our lower body becomes susceptible to adaptions as well. These include weakened back muscles as evident in a study by Sanches-Zuriaga that found a decrease in low back muscle activation after soft tissue creep, suggesting that prolonged or repeated flexion could increase the risk of injury. ⁶ These findings support the fact that prolonged sitting should be interrupted with breaks in order to decrease this risk along with exercise intervention.

For the purpose of this article the focus will be on the Active Subsystem (spinal muscles) as described by Panjabi in his spinal stability system model. The following five exercises can be used for most clients, requiring minimal time and no equipment. These exercises will not only help with preventing the above-described deformation and adaptation risks, but also encourage clients to stand up regularly and perform mini-exercise breaks throughout the day.

We will start with the forward head posture as described by Harman and colleagues who found that this position is associated with weakness of the deep cervical flexor and mid thoracic scapular retraction muscles. ⁷ Additionally, shortening of the opposing cervical extensors and pectoral muscles was also noted. A combination of strengthening exercises for the deep cervical flexors and scapular retraction muscles coupled with stretching of the cervical extensor and pectoral muscles was performed for 10 weeks. The findings of the study demonstrated that a short, home-based targeted exercise program can improve the postural alignment related to forward head posture.

Based on the above findings, the following three upper body exercises are suggested as they are ‘low-barrier’ homework for clients that they can perform daily without any equipment.

1. Head Retraction

Begin seated, or standing, looking forward with shoulders back, neutral posture. Activate core muscles. Attempt to draw head directly backwards. Maintain level head position. Do not tilt head up or down. Hold for two seconds. Return to start position. Beginners should start with 3 sets of 10 repetitions.

2. Shoulder Retraction
   Begin standing with good posture. Shoulders should be back and head up. Bend elbows to 90 degrees and keep elbows near sides. While maintaining good posture, draw shoulders back squeezing shoulder blades together. A stretch may be felt in the chest and front of shoulder. Do not allow shoulders to raise upward. Hold for 5-10 seconds. Beginners should start with 3 sets of 5 repetitions.

3. Doorway Chest Stretch

Place forearm on wall, or doorway, with elbow bent at 90º. Elbows should be slightly below shoulder level. While maintaining forearm contact, lean body into doorway until gentle stretch is felt in the chest and shoulder. Hold for 20-30 seconds. Beginners should start with 3 repetitions on each side.

As described earlier, prolonged sitting and its effect on posture is not limited to the upper body alone but also affects the lower body. Tightness of the hip flexors along with an inhibition of the extensor muscles can lead to an aberrant motor pattern know as “gluteal amnesia” according to McGill. ⁸ He recommends exercises to enhance gluteal muscle function to unload the back in addition to hip flexor mobility with specific psoas muscle targeting.

Here are two very effective and easy to perform exercises that clients can do during short exercise breaks throughout the day.

4. Standing Hip Flexor Stretch
   Begin standing in front of a chair about 18 inches away. Place one foot flat on the chair seat. Slowly allow hips to glide slightly forward until a gentle stretch is felt on the front of straight leg. Hold for 20-30 seconds. Beginners should aim for 3 sets each per side.

5. Glute Hip Bridge
   Begin lying on floor, facing up. Bend knees so feet are firmly on floor and arms extended. Activate core muscles. Lift hips off floor to attain a bridge position with knees, hips, and shoulders in alignment. Slowly return to start position. Initially, some cramping in the back of the thigh may develop. A simple hamstring stretch, before and after, may prevent this from occurring. Beginners should aim for 3 sets of 10 repetitions.

All of the above exercises are easy to execute and include minimal risks. Most important here is the regular execution and mid- to long-term adherence to the program. A calendar that reminds clients of the exercises and allows them to check off performed sets and reps could be a  motivational tool for them and helps you track their compliance.

References

(1) Lennon et al. (1994). Posture and Respiratory Modulation of Autonomic Function, Pain, and Health. American Journal of Pain Management. 4 (36-39).

(2) Kado et al. (2004). Hyper­kyphotic Posture Predicts Mortality in Older Community Dwelling Men and Women: A Prospective Study. Journal of the American Geriatrics Society. Volume 52 (10) 1662.

(3) Bosomworth, D. Mobile Marketing Statistics 2015. Retrieved from: http://www.smartinsights.com/mobile-marketing/mobile-marketing-analytics/mobile-marketing-statistics/

(4) Hansraj, K. (2014). Assessment of Stresses in the Cervical Spine Caused by Posture and Position of the Head. Surg Technol Int. Nov;25:277-9.

(5) Jam, B. (2005). The Neurophysiological Effects of the Creep Phenomenon and its Relation to Mechanical Low Back Pain.

(6) Sanchez-Zuriaga, D. (2010). Is Activation of the Back Muscles Impaired by Creep or Muscle Fatigue? Spine. Vol 35, (5) 517–525.

(7) Harman, K. (2005). Effectiveness of an Exercise Program to Improve Forward Head Posture in Normal Adults: A Randomized, Controlled 10-Week Trial. The Journal of Manual & Manipulative Therapy. Vol. 13 (3) 263-176.

(8) McGill, S. (2010). Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal. Vol. 32 (3) 33-46.

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SMT Instructor course Sept 2015

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The Fatal Five: “Healthy” Foods that Make Kids Sick and Fat

It’s Not Just Exercise

Lack of physical activity is often cited as the root cause of both pediatric and adult obesity. While being physically active is an important part of total health, nutrition plays an equal role, providing the essential nutrients we need to function at our optimal best. It is common knowledge that junk food and fast food should be consumed in extreme moderation, and nearly everyone can agree that consuming too much sugar can be harmful to health. But many of the foods that are marketed to us as “healthy” can contribute to obesity and poor health, especially in children.

1. Cereals and Grain-Based Snacks

Since the inception of television, breakfast cereal has been marketed to children. Loaded with sugar and refined grains, then doused with artificial synthetic vitamins to restore some nutritional value, starting your children’s day with high-glycemic cereal can put them on a roller coaster ride of sugar cravings and energy deficits. “Healthy” snacks like granola bars and crackers are likewise sugar-laden and full of empty calories. Type II Diabetes, once called Adult Onset Diabetes, is now prevalent in children as young as two years, thanks to deceptive marketing.

2. Fruit Juice and Canned and Packaged Fruit

Natural fruit is full of vitamins, fiber, live enzymes, water and naturally occurring sugar, in small doses. It is the ideal snack for active children, providing energy and promoting good digestive health. Often with good intentions, parents keep fruit cups, applesauce, fruit rolls and other fruit-like substances on hand as convenient snacks for children, thinking they are more healthful than chips or candy. However, processed fruits are low in fiber and devoid or divested of live enzymes and vitamins. They do not offer the same healthful properties as whole fruits. Organic fruit naturally occurs in a single serving size, such as a small apple or banana. On the other hand, one serving of processed fruit or juice often contains the equivalent of two or more fruits, adding to caloric consumption.

3. Hot Dogs and Processed Meats

In an effort to ensure children are consuming enough protein, parents often rely on inexpensive and convenient processed and cured meats such as hot dogs, bacon and deli meats. However, cured meats contain high amounts of salt, sugar and chemicals. In particular, the nitrates used to preserve processed meats can be deadly, and have been linked to leukemia in children. Better to make lunches containing home-baked chicken or beef, boiled eggs, or nut butters and hummus.

4. Infant Formula and Processed Baby Food

Infant formula is high in sugar and often contains genetically modified soy, artificial ingredients and chemicals. Formula cannot substitute for the antibodies and other healthful nutrients present in fresh human milk. Studies have shown that formula-fed infants are up to two and a half times more likely to become obese by age two. The practice of spoon-feeding processed and pureed baby foods has also been linked to childhood obesity. The American Academy of Pediatrics and the World Health Organization recommend exclusively breastfeeding until six months, and then allowing children to self-sample non-pureed foods after six months.

5. Diet Drinks and Fluoridated Water

To avoid excess sugar consumption, many turn to diet soft drinks made with artificial sweeteners. However, numerous studies have linked diet drinks to obesity in children and adults. Fluoridated water is often touted as a preventative antidote to dental cavities. But new studies have shown that, while topically applied fluoride may have some effect on cavity reduction, ingesting fluoride in your water can have negative and critical effects. Of particular concern is evidence that ingestion of fluoride can have a negative and detrimental impact on children’s neurological development, leading to lower IQ scores. Ingested fluoride has also been associated with weakened bones, tooth fluorosis, arthritis, and damage to the brain, kidneys, pineal and thyroid glands.

What Do You Think?

Many of the foods that are marketed as healthy may actually be contributing to the obesity and metabolic disease epidemics faced by Western nations. What do you think we as fitness professionals can do to change the perceptions of parents and health care providers about the dangers of these foods? Leave a comment, or ask a question!

Resources

W.I.T.S. is on a mission to train leaders who are equipped to face the health challenges of today and tomorrow. As fitness professionals, we may be the ultimate solution to a plethora of health and wellness problems facing future generations. You can begin by honing your professional skills and knowledge through education. W.I.T.S. offers a number of courses that will give you the tools to tackle the tough issues. Check out our Youth Fitness Certification, Certified Personal Trainer and Lifestyle Fitness Coaching courses today. Bundle them as a subscription, and get them all for the price of one!

References

Contemporary Pediatrics: Infant Feeding Habits Predict Childhood Obesity

http://contemporarypediatrics.modernmedicine.com/contemporary-pediatrics/content/tags/childhood-obesity/infant-feeding-habits-predict-childhood-obesi?page=full

Harvard School of Public Health: Impact of Fluoride on Neurological Development in Children

http://www.hsph.harvard.edu/news/features/fluoride-childrens-health-grandjean-choi/

NPR: Skip the Spoon: Babies May Eat Better When They Feed Themselves

http://www.npr.org/sections/thesalt/2012/02/08/146583049/skip-the-spoon-babies-may-eat-better-when-they-feed-themselves

Psychology Today: Is Grain the Source of Obesity?

https://www.psychologytoday.com/blog/real-healing/201405/is-grain-the-cause-obesity

Reuters: Cured Meats Linked to Childhood Leukemia Risk

http://www.reuters.com/article/2009/01/28/us-cured-meats-idUSTRE50R78120090128

World Health Organization: Facts and Figures on Childhood Obesity

http://www.who.int/end-childhood-obesity/facts/en/

*Images courtesy of freedigitalphotos.net.