Poliquin Lifestyle

Summer Shoulder Workout (video)

5/21/2013 5:48:31 PM

Nothing complements a physique like a great pair of shoulders. Wide, full shoulders make the waist appear smaller, the back appear thicker, and helps create an “X shape” that gives the overall appearance of a balanced physique. So if you want to look your best for the beach or pool, you need to give this area some specific attention. And I have just the workout.

First, consider that the shoulder joint has a ball-and-socket design that permits a wide range of movement. Although just about any upper body exercise will involve one of the seven major muscles of the shoulder, for complete development you need to perform a wide variety of exercises. The most practical way to do this is with supersets (pairing 2 exercises), tri-sets (3 exercises) and giant sets (4 or more exercises).

The following workout contains six exercises, organized into two tri-sets. What you will do is perform three exercises in a row with just 10 seconds of rest between sets, followed by a 90-second rest. Although you will be performing a total of 24 sets in this workout, the short rest intervals after the first and second sets enable you to complete the workout quickly – note that I didn’t say easily, but quickly.

This workout should be performed at least once a week, but not more than twice, with at least two days rest between training sessions. Try adding this routine to your current workout, and if your shoulders are really lacking behind your other body parts, do it first in the workout or as a workout by itself.

Good luck – and remember, summer is just around the corner!

Two-Day-Split Workout (video)

5/21/2013 5:48:31 PM

Two-Day-Split Workout

It’s time for a new workout!

Here’s a two-day-split to perform at least three times per week, but four times is ideal. This time, the days are split into upper and lower body. You are still working all the major muscle groups, including the biceps and triceps.

Notice that the reps are lower compared to the previous two-day split. Doing fewer reps means using more weight. It is important that you challenge yourself with every set. At the end of each set, try to evaluate how many more reps you could have done. If you could have done 5 more reps, then the weight is too light. You should be 1-2 reps short of complete failure. I can’t stress this enough. It is really important that you push yourself if you want results. There is no such thing as a comfortable weight!

Enjoy!

The Fat Loss Debate: Sprints or Aerobics?

5/21/2013 5:48:31 PM

Walk into any commercial gym and what do you see? The cardio floor is just as big as the weight training floor, if not bigger. The reason is that most people believe that aerobic training is a superior way to burn fat. But is it?

Aerobic training can be defined as continuous, low-intensity, long-duration exercise. During aerobic exercise the target heart rate should be between 60 and 85 percent of maximum. In contrast, anaerobic training can be defined as bouts of high-intensity, short-duration exercise alternated with low-intensity active recovery. During anaerobic exercise, the target heart rate should be between 85 and 100 percent of maximum.

One argument for aerobic training is that it burns more calories from fat during the activity. But look around and ask yourself, aren’t the people in the weightroom leaner and more toned than those using the cardio equipment? Further, don’t a lot of the overweight people you saw using the cardio machines a year ago look much the same now? How can this be? The answer is that aerobic training can burn fat, but it’s not necessarily the best way to burn fat. Let’s follow the science.

A study published in 1994 in the journal Metabolism compared the impact of aerobic and anaerobic exercise on fat loss over a 15-week period. The aerobic group progressed to 45-minute sessions. The anaerobic group progressed to fifteen 30-second intervals and five 90-second intervals. Even though the research confirmed that the aerobic group burned more calories, when you look at the total training effect, the anaerobic group lost nine times the amount of fat per calorie burned. The anaerobic group also lost more subcutaneous (just below the skin) fat compared to the aerobic group.

The difference is that post-exercise energy output is greater with high-intensity exercise compared to low-intensity exercise. The basal metabolic rate (BMR) is the rate at which the body burns calories at rest. After anaerobic exercise, the BMR remains elevated for up to 48 hours. This metabolic adaptation leads to better utilization of lipids (fat burning) and of carbohydrates (insulin sensitivity).

Another argument for aerobic training is cardiovascular fitness. Maximal oxygen uptake, or VO2 max, is regarded as the best measure of aerobic fitness. Anaerobic capacity is the ability to keep performing at a high intensity with decreasing amounts of oxygen. It is by maximizing the anaerobic qualities that you can truly attain your limits. A good example is sprinting to the ball for a last-chance effort to score a goal at the end of a soccer match, or climbing a set of stairs without having to stop. It becomes quite clear that merely training the aerobic system will not yield optimal results either for athletes playing sports or for the general population seeking to improve body composition.

A study published in 1997 in Medicine and Science in Sports and Exercise compared the effects on V02 max and anaerobic capacity of two types of training: medium-intensity endurance training (MIG group) and high-intensity intermittent training (HIIT group). The MIG group increased their VO2 max by 10 percent without any improvement in anaerobic capacity. The HIIT group improved their VO2 max by 14 percent in addition to increasing their anaerobic capacity by 28 percent. In simpler terms, the HIIT group actually improved both anaerobic and aerobic capacity.

Finally, in a comparison of the two major types of cardiovascular training, the anaerobic system training has significantly more advantages. Quality and higher intensity will always yield better results than quantity and lower intensity. HIIT provides a more efficient way to strengthen your cardiovascular system and use your fat stores for energy.

A word of caution: HITT training is hard work, so an untrained individual should never just jump into a HIIT program – you have to gradually work up to being able to handle this type of training. The following is a sample workout schedule that does just that. Along with your usual 3-4 sessions of weight-training each week, do this interval program 2-3 times weekly if you want to fast-track your fat loss for the next 10 weeks. Also, make certain you perform a 4- to 5-minute warm-up before each training session.

Week	# of Sprints	Interval Time	Recovery
1	10	20 sec.	2 min., 0 sec.
2	12	20 sec.	1 min., 40 sec.
3	10	25 sec.	2 min., 35 sec.
4	12	25 sec.	2 min., 5 sec.
5	8	30 sec.	3 min., 00 sec.
6	10	30 sec.	2 min., 30 sec.
7	8	35 sec.	3 min., 25 sec.
8	10	35 sec.	2 min., 55 sec.
9	6	40 sec.	3 min., 50 sec.
10	8	40 sec.	3 min., 20 sec.

If you need further convincing, think back to the 2012 London Olympics. Remember how the marathon runners looked compared to the sprinters: The sprinters were more muscular and leaner than the distance runners, even though sprinting is not aerobic. Will you just go the distance with aerobic training, or are you ready to jump out of the starting blocks and get on the fast track to fat loss?

Do Weight Training If Your Goal is To Lose Fat and Keep it Off

5/21/2013 5:48:31 PM

Do weight training if your goal is to lose fat and keep it off. If you only have time to do one form of exercise, choose to weight train and eat a high-protein diet to lose fat for the long term. If you have additional training time and want to add conditioning, walking, yoga, martial arts, or some other training mode, go for it, but don’t compromise your lifting.

An older research study shows that weight training in conjunction with a healthy diet will produce much more fat loss and improve body composition to a greater degree than doing intense aerobic exercise. This study compared the effect of having overweight men go on a calorie-restricted diet with no exercise, do a diet with 50 minutes of aerobic training 4 days a week, or do the diet with weight training 4 days a week.

Results showed that the weight training group lost an average 10 kg of fat, and a negligible 0.3 kg of lean mass, meaning that an incredible 97 percent of the body mass lost came from fat. That almost all the weight lost came from fat is EXTREMELY significant since only 69 percent of the weight lost in the diet-only group came from fat (they lost 3 kg of muscle as well), and only 78 percent of the weight lost in the aerobic training group was from fat (they lost 2 kg of muscle).

Muscle is SO important for body composition because it contributes to your body burning more calories at rest—also known as a higher metabolic rate. Maintaining muscle, as the men in the weight training group did, is critical because it helps keep that resting metabolism up over the long term so that you don’t regain weight that you have lost. The drop in metabolic rate is a major pitfall to keeping the fat off for people who diet or do aerobic exercise.

Another major benefit of weight training is increased strength and mobility, both of which were evident in the weight-training group in this study. The weight training group is the only one that gained strength in the upper body (20 percent increase) and lower body (32 percent increase). The weight training group also significantly increased maximum power ability, whereas both the diet the aerobic training group decreased power, with the greatest loss of power in the aerobic group. Less power means poorer coordination and a decreased ability to recover from a fall, putting you at greater risk of fracture.

Take away the following points to lose fat from training and keep it off:
•    Do weight training to build muscle and increase your metabolic rate if your goal is fat loss.
•    Avoid aerobic training because it will compromise power output and mobility in the long-term.
•    If you want to add in conditioning, do intervals in which you go all out for a short period and then rest, repeating for a total of 20 to 25 minutes.
•    Use multi-joint exercises through the full-range of motion.
•    Use moderate to heavy weights with fewer repetitions (use a weight you can lift 6 to 8 times before reaching failure instead of one you can lift 12 or 15)

Reference
Kraemer, W., et al. Influence of Exercise Training on Physiological and Performance Changes with Weight Loss in Men. Medicine and Science in Sports and Exercise. 1999. 31(9), 1320-1329.

Smart Gym Practices

5/21/2013 5:48:31 PM

For the past decade, I’ve worked exclusively in gyms that only cater to the personal training client. When I travel, I like to switch things up and visit regular gyms where people are free to do whatever they want.

The sort of things I see in these gyms is sometimes entertaining – and sometimes alarming. Some of the accidents make it to shows like America’s Funniest Videos or at least YouTube. My mission with this article is to help you avoid becoming a star in one of those videos.

The first thing to keep in mind is resistance training has been around for a very long time. The basic exercises have made it through the test of time. They work. So stick to the basics, squats, deadlifts, pulldowns, dumbbell presses and leg curls. Resist the urge to invent something new. Are you training to get stronger and leaner, or are you trying to join the circus? If the answer is the former, then keep both feet on the floor and lift, period.

The second thing I want you to do is to keep your activities separate. When you are weight training, weight train. When you are doing interval training, do interval training. Don’t try to do two things at once, because otherwise you’ll simply diminish the results of both these activities.

Strength training can be a fat-burning activity simply by choosing the correct resistance, reps, sets, rest and speed of movement (tempo). To get the most from your training, you must be prepared to work at your maximum capacity for 50-60 minutes. To keep the intensity (i.e., load) high when you train, you must respect the recovery time. Doing cardio between sets would hinder your ability to keep the intensity of your weight training high, so don’t do it. If you ignore this advice and do cardio between training sets, two bad things will happen. First, your form will suffer, increasing your risk of injury and not giving you the exact type of stimulus you want. Second, you won’t be able to lift as heavy. If you don’t lift heavy, you don’t create a high level of muscle tension, and muscle tension is key to making progress.

The previous point is the perfect segue into point three. I keep seeing people on cardio machines, reading, while doing steady-state cardio. What you need to do is interval training, not steady-state cardio.

When it comes to running sprints and it’s time to go all out, you must go all out. If you’re serious about getting lean, your sprints should be, for lack of a better word, violent. If someone were to glance your way, they should know without a doubt that you are sprinting. If you barely increase your speed and resistance when you are on a machine such as an elliptical or bike, then you’re not getting the most out of your interval training.

My final recommendation is to take a yoga class once or twice a week. The stretching that people do for a few minutes before or after their workout is a complete waste of time, and, more often than you think, people wind up hurting themselves. Doing two to three hours of yoga per week, however, can make a significant difference in your flexibility. As a bonus, it helps you relax and become more aware of your body. In my experience, clients who do yoga have better body awareness in general and especially in the gym. It’s important to know and feel what muscle you are working when you train. Yoga helps with that.

When hitting the weights at your gym, keep to tried-and-true workout practices. You don’t want your workout “fails” going viral on YouTube, do you?

How Much Water Should You Drink?

5/21/2013 5:48:31 PM

Hydration is the greatest determinant of strength. A drop of 1.5% in water levels translates in drop of 10% your maximal strength. The leaner you are, the worse it is. Make sure you weigh the same or more at the end of your training session. High water levels = more sets & reps= greater changes. Have a great workout.

Here is how much you should drink:

0.6-0.7 ounces per pound of bodyweight

39 ml per kg of bodyweight.

Therefore, 120 to 140 ounces for a 200 lbs man

3.55 to 4.14 liters for a 91 kg man.

A recent study showed that men drinking 5 glasses of water a day vs 2 glasses a day, had a 54% lower risk of dying of a heart attack.

German Body Comp for the Ladies Part II

5/21/2013 5:48:31 PM

By now you have had plenty of time to do the first GBC and have gotten stronger and leaner. This is the follow up program.

This new workout is designed the same way: an upper body exercise paired with a lower body exercise with little rest in between. Make sure you keep challenging yourself with each set and each workout. You have a base now so you should be able to use heavier weights right from the get-go.

Enjoy!!!

GB1
                              Sets     Reps    Tempo      Rest

A1 Lyi9ng leg curl (up2-down1), feet neutral       4          4-6         4-0-1-0          30

A2 15 degree DB dumbbell (D8) bench press     4      12-15      3-0-1-0         30

B1 Walking forward DB lunges              4        10-12      2-0-1-0         30

B2 Lat pulldown, lean away, parallel grip           4        12-15        3-0-1-0         30

C1 BB semistiff deadlift                  4        12-15        3-0-1-0         30

Brentover trap 3 raise, supported                         4        12-15        2-0-1-1        30

GB2

A1 BB squats, feet wide                  4         12-15        3-0-1-0          30

A2 Brentover BB row, pronated grip          4         12-15         3-0-1-0         30

B1 Horizontal back extension              4         12-15         2-0-1-0         30

B2 Standing DB shoulder press              4         12-15         3-0-1-0         30

C1 DB Russian step up, alternating                    4   12-15         1-0-1-0         30

C2 Prestretch crunch on swiss ball                     4         12-15         2-0-1-0         30

The Truth About Sit-Ups

5/21/2013 5:48:31 PM

Strength coaches and personal trainers have had a love/hate relationship with sit-ups for a long time. In the early years of physical culture these exercises were staples of any fitness program. At one point, people began worrying that sit-ups could cause back problems, and so the exercise was replaced with crunches, then Swiss ball crunches. Then came the generation of personal trainers and strength coaches who tried to bring back variations of sit-ups as part of their “core training” workouts. What is the truth? Do sit-ups cause more harm than good?

??First, consider that an individual’s body proportions influence sit-up performance. A person with a long torso and relatively short legs has a much more difficult time performing sit-ups than someone with a relatively short torso and long legs. This could explain why some individuals can perform sit-ups with relatively no discomfort, while others continually experience problems from performing the exercise.? ?

The truth is a real connection does exist between the sit-up and back pain. It concerns the involvement of the psoas, a hip flexor muscle that runs from the front of the upper thigh to the lower back. The contraction of this muscle not only tilts the pelvis anteriorly (i.e., forward and down), which may cause discomfort and pain by itself, but also increases the compressive forces on the disks. This problem is compounded when the feet are anchored, so this practice should be avoided.??

Bending the legs and flaring the knees out are ways used to try to reduce the involvement of the hip flexors, but this simply works them through a shorter range of motion. One reason that many soft-tissue practitioners, such as those certified with Active Release Techniques®, have success with many back pain patients is that they know how to treat the psoas to restore its normal range of motion and allow the pelvis to resume normal alignment.

??It has been theorized that over time, sit-ups can increase the risk of bulging disks or disk herniation. Stuart M. McGill, a professor at the University of Waterloo and author of three books and nearly 200 scientific papers on back pain, believes that the continual flexing of the spine with sit-ups could deteriorate the spine and cause chronic pain and weakness. In this sense, you might say that every sit-up performed moves the trainee one rep closer to disk injury.

??Another concern relates to the cervical disks. For a non-overweight individual, the weight of the head is about 7.5 percent of their bodyweight. For the average, untrained population, holding the head off the floor with an isometric contraction of the neck muscles during high-repetition sit-ups can result in neck strain – and the risk is greater on a Swiss ball due to the increased range of motion (and it’s especially risky if the trainee allows the neck to go into hyperextension). Resting one’s head on the floor between repetitions helps, but there are other options.??

One recommended solution to neck strain used to be to clasp the hands behind the head, but this can result in individuals pulling on the head for leverage and thereby possibly injuring the neck muscles and connective tissues. This method also increases the degree of flexion of the spine. Having the elbows flared out rather than tucked forward makes it more difficult to apply force, but it’s still possible to cause damage. Also, raising your upper arms causes a reflex contraction of the muscles behind the head to stabilize the shoulders.??

One popular solution in the 1990s was the use of ab-roller devices, which were heavily promoted on infomercials – although the same effect could be achieved with the use of a towel. The best solution is to position your arms in front of you, elbows down, and place your hands on your forehead and apply gentle pressure. The result is that the muscles on the front of the neck will contract, causing the muscles on the back of the neck to relax.??

To do sit-ups or not to do sit-ups; that is the question. Let’s make this easy: The muscular midsections of powerlifters and weightlifters are proof that simply performing total-body lifts such as squats, power cleans and deadlifts can develop impressive abdominals. Although sit-ups have been a popular exercise for the abs and some people do not experience any back or neck pain from the exercise, the fact is an individual can develop tremendous abdominals without ever performing a sit-up. Therefore, you have to ask yourself, are sit-ups worth the risk??

How to Get Motivated in the New Year

5/21/2013 5:48:31 PM

One thing I miss about being a kid is the back-to-school preparation. When August rolled around, I was always excited about getting new clothes, pens, notebooks, a school bag, a lunch bag and even a pencil sharpener. When school began, my notes were so neat and colorful – and if they were even a little messy, I would rip out that page and rewrite them!

Of course my euphoria didn’t last forever, but it was a good start. My motivation was at its peak. This is what you need to do with your training. Everyone gets in a training rut from time to time, but think about letting the promise of a New Year pull you out of it this time.

Here are 10 tips to help you succeed:

1. Set a goal

Notice I said a goal. It’s difficult to focus on too many different things at once, so just choose a few at a time. You want to be specific and realistic about your goals and focus on the process.

For weight training, you could bump up your training from 3 to 4 sessions a week. To accelerate the post-holiday “defatting” process, you can commit yourself to 2 to 3 interval training sessions per week for 12 weeks.

2. Set small weekly goals that will build up and lead you to a larger goal

Small successes are crucial to keeping you on track; reaching each weekly goal will encourage you to set and achieve more goals.

3. Keep your head in the game

Think about your goals daily. Write them on cue cards and place them on your fridge, your computer, your bathroom mirror.

4. Find a role model who inspires you

If you want to achieve something, find someone who has already done it and use that person’s accomplishments as inspiration.

5. Get excited about starting your goal

The best way to get excited about achieving your goals is to plan out the process. Work out all the details on a calendar. Get excited about the start date and make sure you are prepared and ready to begin.

6. Tell your friends and family about your goals

The more people who know, the more they can help keep you focused. When your motivation starts to fade, your friends will keep you accountable.

7. Get a new weight training program

Try something different. If you normally do high reps, try a low-rep program. Switch it up! Do supersets instead of straight sets. Try drop sets and death circuits (yes, you read that right: death circuits). If you don’t have the knowledge to put together a good program, hire a trainer.

8. Skip the aerobics class and join a modified strongman class

Many places now offer these classes, even indoors for the cold winter months. You will build strength, agility and power while getting a great cardiovascular effect. If you aren’t sweating and panting after the first round of exercises, something is not right.

9. Get a training partner

Nothing is more motivating than having someone looking at you while you are training. Find someone who is at or near your strength level so you can motivate each other into lifting more weight and getting those last few reps.

10.Choose a reward

Have fun with this one – just make sure your reward is not related to food. It could be a vacation, a massage, a new training outfit, new shoes or even getting a PICP trainer to design your programs. Choose something that you can really look forward to.

Now take a few days to find your goal and get to it. 2013, here we come!

New Year’s Resolutions

5/21/2013 5:48:31 PM

I’ve always had mixed feelings about making New Year’s resolutions. On one hand, it forces us to set goals for the year, but on the other hand, hardly anyone follows through. Studies show that a dual goal of losing weight and getting in shape is the number-one New Year’s resolution, yet 60 percent of people fail to keep it.

Why is that? Are we setting unrealistic goals, do we just lose interest as time passes or do we focus on the wrong things? Maybe it’s a little of everything.

The first thing we need to do is focus on the process, not the result. Have you ever made a New Year’s resolution such as “I will lose 10 pounds by March”? That goal may seem reasonable, but the problem is that it’s missing a plan to achieve it.

If your goal for the year ahead is to lose weight, what will it take to reach that goal? That is the crucial question, and the answer is that your actual resolution must be to change your lifestyle. Once you’ve resolved to do that, here are three tips to help you follow through:

1. Eat Healthier
Almost everyone wants to lose weight, but we all know that if you stay on a diet for just three months and then revert to your old eating habits, the weight will come back. You need to make a lifestyle change in your eating that you can maintain for the long-term.

Begin by changing your daily habits, starting with the simple, most obvious things. For example, if you drink juice or soda, this should be the first thing you tackle. Make it a family thing, because drinks full of sugar or artificial sweeteners are not good for anyone, especially not your kids. You want to lead by example, and what better way is there to keep you honest? Get the junk out of the house!

Once you have a handle on that, tackle something a little more challenging, such as eating high-quality protein at every meal or replacing packaged, processed foods with whole foods. It’s important to go step by step if you want to succeed in changing your life forever.

Some people are able to change their diet cold turkey, and it’s great if you can do that. However, for most of us it’s not that simple. You’ll need to make sure you are not completely depriving yourself and then setting yourself up for failure in the future. Pace yourself – you’re in it for the long haul.

You don’t need a pre-contest diet to lose weight, like if you were getting ready for a figure competition, if your diet still includes things like juice, cereal, pasta and flavored yogurts. Focus on the quality of the foods you eat. If cutting carbohydrates is too scary, scale them back a little. Start by replacing processed foods like cereal and pasta with sweet potatoes, beans and some fruit.

2. Write Down Your Goals
You’ve heard it time and time again. Write down all the things in your diet that need to change. Then prioritize. Now give yourself 1 to 3 weeks per priority. Some things will be easy to change and may require only a week; other priorities may take a little longer.

Once you’ve organized your goals, put them on your fridge or your mirror or anywhere where you’ll be constantly reminded about them.

3. Focus On The Journey, Not The Destination
By following the right process, you will get the result you want. Keep positive and remember to use affirmations. Every time you read your goals, you want to feel positive, knowing you are doing something good for your wellbeing. You don’t want to feel as though you are taking something away from your life. It’s better to say “I will have vegetables with every meal” instead of “I won’t have any carbohydrates with any of my meals.” See how that doesn’t feel the same?

As you start thinking about what you would like to work on for the New Year, keep in mind the vast amount of information that has come your way this year. Use it to inspire and guide you.

Five Minute Meditation

5/21/2013 5:48:31 PM

Anyone can meditate, if only for five minutes. And the benefits can be enormous. Meditation has long been known to increase awareness, focus our thoughts, promote creativity and clearer thinking. It’s also a proven method to decreasing stress and promoting relaxation. While meditation may seem mysterious and elusive, anyone can do it, if just for five minutes.

Next time you find yourself at a red light, or with a few moments to spare before an appointment, try this easy exercise in meditation.

Soften your gaze to a rest on a steady object or light. If the situation allows, close the eyes. Allow your attention to rest on your breath. Let both the inhale and the exhale begin to lengthen, without any strain or effort. Listen to the sound the breath makes, feel it as it travels through the nostrils, into the lungs. Imagine you can feel the breath travel throughout the body, all the way to the cellular level. When thoughts or frustration, impatience arises, acknowledge those thoughts, but don’t dwell or continue them. Gently place them to the side by bringing your attention back to your breath.

You’ve just meditated! Even just five minutes of cleansing breaths, along with a mind clear of thoughts, can better prepare you for the challenges of the day. Try this technique anytime – at your desk, before bed, sitting in a waiting room. And soon you’ll begin to feel the lingering effects that a simple meditation practice can bring.

© 2012 Poliquin

Paula's Training Blog Part 2: I Am Addicted To Food

5/21/2013 5:48:31 PM

The women in the Poliquin office started a training program with our new trainers Stéphane and Alexandra about two months ago. I’ve been taking part consistently with the goal that I would be in “fit” condition by my birthday in May—it’s the big five-oh and I plan to be “Fifty and Fit”!

The problem is that I have been a bit discouraged. I am working out consistently, but I don’t feel I am seeing the results I should. I’d like to lose fat, specifically from my stomach, and would like to see more muscle definition.

I know why I’m not getting the results I desire. I just don’t want to say it out loud because then I will have to address it. I have come to the conclusion that I am addicted to food and I know I need to change my eating habits!

I tried to fool myself into thinking that training alone was going to give me the results I wanted to see—not the case. Deep down I know that what I put in my mouth is going to make or break whether or not I reach my goal.

I asked Alexandra how I should begin trying to change my diet. She suggested I start with her Nutritional Principles, which are listed below. The principles are all about cutting out carbohydrates in favor of protein to shock my body into becoming more sensitive to the carbs I eat. Then, after 2 to 4 weeks, Alexandra says I can gradually add in some carbs.

This will be very difficult for a pasta-loving Italian! Plus, I enjoy variety in my food and don’t like being restricted with what I can eat. But, I know that because I am really trying to lose my “muffin top”, carbs are not my friend and I really need to eliminate them from my diet.

Below are Alexandra’s Nutrition Principles with notes about my current struggles.

1. Eat every 2 to 3 hours, no matter what. You should eat between 5 to 6 meals per day.
In theory, this should not be hard for me because I am hungry all the time! If I see food I think that I should eat it. When I’m eating one meal, I’m already thinking about the next--and there’s the problem. I will eat anything that looks good to me. I need to be better organized and prepared in order to eat the right foods at each meal.
My goal is to start preparing meals the night before. I’d specifically like to up my fresh vegetable intake by preparing cut veggies like peppers, cucumber, celery, and carrots. I also intend to have better portion control and cut back on eating processed foods that I grab as soon as I get home from work because it’s easy.

2. Eat complete lean protein with each meal.
I don’t have trouble doing this, but the problem is the carbohydrates I eat with the protein.

3. Eat 2 to 3 cups of vegetables with every meal.
I certainly eat 2 to 3 cups of veggies a day, but not at every meal. I’m going to start by eating some vegetables at every meal, even if not 2 cups just yet. You’ve got to start somewhere!

4. Your fat intake should be split equally between saturates (e.g. coconut oil), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. fish oil supplement).
This is not a problem.

5. Drink only non-calorie containing beverages, the best choices being water and green tea.
This also is not a problem, but I have realized recently that I’m not drinking enough water. Sometimes things are so busy at work that I forget to drink. I will start drinking more water during the day.

6. Eat only unprocessed foods.
Although my meals are made up of whole foods, I do eat processed foods, especially when I get home from work—pretzels, cookies, chips, and the like. I don’t buy them for myself, but sometimes I do have them for the kids, and I find that if a package is in the house and open, I will eat it. The first step for me is being aware of this. The next step will be to cut back on doing it!

7. Develop food preparation strategies…BE PREPARED!
As mentioned above, one of my goals in the New Year is to start thinking ahead and being prepared. I know how to do this, but if I’m busy, I just won’t get it done and I wake up in the morning without having meals planned.

8. Take your supplements daily.
This is a bit of an issue. I am not very good about taking my supplements—fish oil, vitamin D, a multi, and Bone Matrix. In fact, I just about never remember to take them even though the supplement bottles are sitting here right next to my computer.
Why do I not take them? I don’t think of it. There are many days that it never crosses my mind, or if it does, I need to get water, and by the time I do that something comes up and I forget. I intend to take my supplements EVERY DAY!

I plan on using these principles as guidelines to get on track for 2013 and help me reach my goal. Hopefully you will find them helpful as well.

Integrating Arm Training Into Your Total Workout

5/21/2013 5:48:31 PM

I often get mixed messages about the way women view the arms. Some women want nice, shapely, “toned” arms while others want their arms to be small and tube-like. Obviously, if you are reading this, it’s because you prefer the former!

Like any other muscle group, training your biceps and triceps excessively won’t lead to a lean looking arm. You can’t burn fat on your arms by simply doing curls and press downs. You can, however, build shape by training your arms. Now remember, your arms get a lot of work even if you aren’t doing arm specific exercises. Your biceps and triceps often act as secondary or tertiary muscles when you are working your back, shoulders, and chest.

Most women I train want to lose body fat, so having a full-blown arm day is not very conducive to fat loss. I like to integrate arm work within a full body or upper body routine. This way, you are still getting a metabolic effect from multi-joint compound movements, and getting direct arm work too.

Before you run off and start doing triceps kickbacks make sure you choose exercises that have the biggest bang for your buck. Think triceps extensions, lying or standing, triceps push-ups, and biceps curls with dumbbells or barbells. Avoid machine exercises. Since you are only doing one exercise for biceps and one for triceps, you want to make sure that they recruit the greatest amount of muscle fibers.

With this in mind, here is a sample workout. It is split up into upper body and lower body. On the upper body day, you will alternate between back and chest in the A series, back and shoulders in the B series, biceps and triceps in the C series, and external rotators and lower traps in the Ds. You hit all the major muscle groups of the upper body. For the lower body, you will alternate between quadriceps and hamstrings in the A and B series, and then you finish with a calf superset.

You can do this program 3 to 4 times per week, 4 times being ideal. Make sure you keep challenging yourself. If you can do the top of the rep range, increase your weight for the next set; don’t wait until the next workout.

Five Dietary Tips To Improve Willpower & Avoid Weight Loss Pitfalls

5/21/2013 5:48:31 PM

“Doubt has always existed. Even for athletes,” –The Art of Fielding

Don’t let common dietary pitfalls that compromise willpower keep you from reaching your training or weight loss goals. Research shows that inadvertently eating the wrong thing, eating foods that contain sneaky “bad” chemicals, and specific nutrient deficiencies are the most common errors people when trying to lose fat and gain muscle.

Even the most well-intentioned diets can compromise brain function and hormone response. Nutrient deficiencies affect how your brain works, which can lead to loss of willpower or poor motivation. One result is self-doubt and the inability to go the distance to reach your goals.

If you don’t eat right while on a fat loss diet or intense training program, your willpower will be shot and you will succumb to cravings and poor workouts. Eat adequate protein and get other nutrients that support optimal brain function to avoid this. By doing so you will improve focus and drive, while avoiding pitfalls to get results.

Tip #1: Eat Protein For Breakfast
Skipping breakfast and not eating adequate protein first thing in the morning sets you up for poor brain function, bad mood, and distractibility from your goals. A quality protein breakfast is one of the simplest, healthiest things you can do for yourself because it will prime the chemicals that send messages in the brain throughout the day.

A high-protein breakfast elevates dopamine, acetylcholine, and other neurotransmitters more than a high-carbohydrate breakfast of cereal, orange juice, and banana. A protein-based breakfast gives the brain a moderate, but consistent energy source. This is important because studies show that self-control, paying attention, performing cognitive and decision-making tasks, and dealing with stress will deplete the brain’s energy source making it harder to maintain motivation or drive.

The importance of mental drive is evident when you think of the motivation needed to get you into the gym everyday: You need drive to increase your weights, you need vigilance to ensure proper technique for you and any training partners, and you need self-control to work through pain and fatigue. Support this by eating high-quality protein and good fats, while avoiding high-glycemic carbs.

Tip #2: Negotiate Protein Into the Diet For Better Willpower
Not only do you need to eat protein for breakfast, you need to get more of it at every meal. You also need to avoid high-glycemic foods (bread, cereal, those containing added sugar) because they lead to a large surge in blood sugar going to the brain. This is quickly followed by a drop in blood sugar, producing impaired electrical activity in the cerebral cortex. Avoiding large spikes in blood sugar will keep you motivated and energized, but not agitated or inattentive.

Another effect of large quantities of glucose in the blood is that brain cells that are responsible for wakefulness, energy expenditure, and memory get blocked. Eating protein has the opposite effect because the amino acids in protein will stimulate those same cells that get blocked by glucose, making one feel energized and have better cognitive function.

Research into diets that help people optimize brain function for better willpower came out of the practice of treating childhood seizures with a ketogenic, low-carb diet. Ketogenic diets shift the source of energy for the brain from glucose to fat, which is converted into ketones that are then used for energy in the brain.

True ketogenic diets are hard to maintain. Better behavior and health results have been found with a modified ketogenic diet that is high in protein, relatively high in fat, and low in carbs, with most carbs coming from low-glycemic sources such as fruits and vegetables.

Suggestions for beginning to do this include replacing breakfast with protein:
•    Try salmon, rolled up turkey with cheese, or chicken and apple breakfast sausages sautéed in butter.
•    Eggs are a good choice, but avoid cooking them in bad fats and eating them with bread.
•    Nut butters, especially almond and walnut, with fruit slices are an option.
•    Apply the high-protein, low-glycemic model to other meals by always eating protein or veggies first before you take a bite of carbohydrate foods.
•    Be creative and focus on achieving a threshold dose of 10 grams of essential amino acids at every meal.

Tip #3: Consider Eliminating Gluten and Processed Foods
Eliminating gluten is an effective treatment for improving brain function because gluten is poorly digested in the gut, causing an inflammatory response that goes straight to the brain. Eating gluten literally inflames the brain by depositing a type of plaque that interferes with proper communication between brain cells.

Studies show that “elimination” diets are overwhelmingly successful in improving cognitive function and treating ADHD symptoms and related learning disorders. The challenge is identifying what you need to eliminate.

Start by keeping a food journal in which you write down what you eat and how you feel mentally and physically afterward. Identify foods that make you feel unmotivated, tired, less focused, or more inclined to sit on the couch and zone out. Eliminate those foods in favor of high-protein foods and vegetables.

Tip #4: Boost Omega-3 Intake
The omega-3s DHA and EPA that come from fish oil are necessary for optimal brain function because they enable quick connections to be made by the chemical messengers in the brain. DHA fat actually makes up a sizable part of the brain, and EPA fat plays other neural roles including eliminating inflammation caused by eating gluten, for example.

Research shows people diagnosed with Alzheimer’s, early-onset dementia, and ADHD have low omega-3 levels. Shoot for getting upwards of 3 grams of omega-3s a day that are rich in DHA.

Tip #5 Ensure You Get Enough Zinc, Magnesium, Vitamin D & Inositol
Zinc has been shown to improve brain function and reduce attention deficit symptoms because it enables neurotransmitter function. It is also necessary in the metabolism of DHA fat in the brain and of melatonin, which regulates dopamine.

Magnesium is neeeded for proper brain function and stress management. It enables brain electrical activity, and supplementing with it has proven to increase cognition. Additionally, magnesium has a calming effect on the central nervous system, making it a top nutrient for children suffering from hyperactivity and lack of focus.

Vitamin D enables the function of every single cell in the body and it plays a role in attention and brain function. Inadequate vitamin D in pregnancy is linked to fetal brain development problems, autism, and schizophrenia. It also regulates metabolism and low D is a common pitfall to getting everything you deserve out of the gym.

Inositol is a carbohydrate or sugar, but it’s not “sugar” in the sense of cane sugar found in candy. Inositol can offset poor concentration and calm the brain, meaning it quiets obsessive thoughts and can help you avoid cravings.

References:

McCann, D., Barrett, A., et al. Food Additives and Hyperactive Behavior in 3-Year-Old and 8/9-Year-Old Children in the Community. The Lancet. 2007. 370, 1560-1567.

Hurt, E., Arnold, L., Lofthouse, N. Dietary and Nutritional Treatments for Attention-Deficit/Hyperactivity Disorder: Current Research Support and Recommendations for Practitioners. Current Psychiatry Reports. October 2011. 13(5), 323-332.

Sinn, N., Bryan, J., Wilson, C. Cognitive Effects of Polyunsaturated Fatty Acids in Children with Attention Deficit Hyperactivity Disorder Symptoms: a Randomized Controlled Trial. Prostaglandins Leukotrienes and Essential Fatty Acids. 2008. 78(4-5), 311-326.

Starobrat-Hermelin, B., Kosielec, T., The Effects of Magnesium Physiosocial Supplementation on Hyperactivity in Children with ADHD. Magnesium Research. 1997. 10(2), 149-156.

Mousain-Bosc, M., Roche, M., et al. Improvement of Neurobehavioral Disorders in Children Supplemented with Magnesium-Vitamin B6. Magnesium Research. March 2006. 19(1), 46-52.

English, B., Hahn, M., et al. Choline Transporter Gene Variation is Associated with ADHD. Journal of Neurodevelopmental Disorders. December 2009. 1(4), 252-263.

Learning Disability Pride web site. www.ldpride.net. ?

Lillard, A., Peterson, J. The Immediate Impact of Different Types of Television on Young Children’s Executive Function. Pediatrics. September 2011. Published Ahead of Print. http://pediatrics.aappublications.org/content/early/2011/09/08/peds.2010-1919

Dopheide, J., Pliszka, S. Attention-Deficit-Hyperactivity Disorder: An Update. Pharmacotherapy. June 2009. 29(6), 656-679.

Stevens, L., Zentall, s., et al. Omega-3 Fatty Acids in Boys with Behavior, Learning, and Health Problems. Physiology and Behavior. 1996. 59(4-5), 915-920.

Colter, A., Cutler, C., Meckling, K. Fatty Acid Status and Behavioral Symptoms of ADHD in Adolescents: a Case-Control study. Nutrition Journal. 2008. 14(7), 8.

Emond, V., Joyal, C., Poissant, H. Structural and Functional Neuroanatomy of Attention-Deficit Hyperactivity Disorder (ADHD). Encephale. 2009. 35(2), 107-114.

Antalis, C., Stevens, L., et al. Omega-3 Fatty Acid Status in ADHD. Prostaglandins Leukotrienes and Essential Fatty Acids. 2006. 75(4-5), 299-308.

Raz, R., Gabis, L. Essential Fatty Acids and ADHD: a Systematic Review. Developmental Medicine in Child Neurology. 2009. 51(8), 580-592.

Arnold, L., Amato, A., et al. Acetyl-L-Carnitine in ADHD: A Multi-Site, Placebo-Controlled Pilot Trial. Journal of Child and Adolescent Psychopharmacology. 2007. 17(6), 791-802.

Manor, I., Magen, A., et al. The Effect of Phosphatidylserine Containing Omega-3 Fatty Acids on ADHD Symptoms in Children: a Double-Blind Placebo-Controlled Trial, Followed by an Open-Label Extension. European Psychiatry. July 2011. Published Ahead of Print.

Dodig-Cukovic, K., Dovhang, J., et al. The Role of Zinc in the Treatment of Hyperactivity Disorder in Children. Acta Medica Croatica. 2009. 63(4), 307313.

Bilici, M., Yildrim, F., et al. Double-Blind, Placebo-Controlled Study of Zinc Sulfate in the Treatment of Attention Deficit Hyperactivity Disorder. Progress in Neuropsychopharmcology and Biological Psychiatry. 2004. 28(1), 181-190.

Hu7ss, M., Volp, A., Strauss-Grabo, M. Supplementation of Polyunsaturated Fatty Acids, Magnesium and Zinc in Children Seeking Medical Advice for ADHD Problems—An Observational Cohort Study. Lipids in Health and Disease. September 2010. 24(9), 105.

Humble, M., Gustafsson, S., et al. Low Serum Levels of Vitamin D Among Psychiatric Out-Patients in Sweden: Season, Age, Ethnic Origin and Psychiatric Diagnosis. Journal of Steroid and Biochemical Molecular Biology. July 2010. 121(1-2), 467-470.

Humble, M. Vitamin D, Light, and Mental Health. Journal of Photochemical Photobiology. November 2010. 101(2), 142-149.

Whiteley, P., Haracopos, D., et al. The ScanBrit Randomized, Controlled, Single-Blind Study of a Gluten- and Casein-Free Dietary Intervention for Children with Autism spectrum Disorders. Nutritional Neuroscience. 2010. 13(2), 87-100.

De Quiros, G., Kinsbourne, M., et al. Attention Deficit Disorder in Children: Three Clinical Variants. Journal of Developmental and Behavioral Pediatrics. 1994. 15(5), 311-319.

Benjamin, J., et al. Double-Blind, Placebo-Controlled, Crossover Trial of Inositol Treatment for Panic Disorder. American Journal of Psychiatry. 1995. 152, 1084-1086.

Fux, M., et al. Inositol Treatment of Obsessive-Compulsive Disorder. American Journal of Psychiatry. 1996. 153, 1219-1221.

Einat, H., Belmaker, R. The Effects of Inositol Treatment in Animal Models of Psychiatric Disorders. Journal of Affective Disorders. January 2001. 62(1-2), 113-121.

Courvoisie, H., et al. Neurometabolic Functioning and Neuropsychological Correlates in Children with ADHD-H: Preliminary Findings. Journal of Neuropsychiatry and Clinical Neuroscience. Winter 2004. 16(1), 63-69.

Ferreira, P., Palmini, A., et al. Differentiating Attention-Deficit/Hyperactivity Disorder Inattentive and Combined Types: A H-Magnetic Resonance Spectroscopy Study of Fronto-Striato-Thalamic Regions. Journal of Neural Transmission. May 2009. 116(5), 623-629.

Soliva, J., Moreno, A., et al. Cerebellar Neurometabolite Abnormalities in Pediatric ADHD: A Proton MR Spectroscopic Study. Neuroscience Letters. February 2010. 470(1), 60-64.

Making the Most of Training in a Busy Gym

5/21/2013 5:48:31 PM

Among the most common New Year’s resolutions are losing fat and gaining muscle, and the first step in achieving these goals is joining a gym or using the gym membership you already have. The problem is, a lot of people do just that after the holiday season, causing overcrowding in gyms everywhere.

There are many variables that determine how many members actually use their gym membership. According to the International Health, Racquet and Sportsclub Association, in 2010 the number of gym memberships reached a new record of 50.2 million. However, the participation rate varied from state to state. For example, Massachusetts had an estimated 25.1 percent attendance and Alabama had a rate of 10.2 percent. So if you live in Alabama and are paying $10 a month to work out, you may not need to read on.

Other than changing gyms and moving to Alabama, there are several strategies you can use to get all your sets in without spending several hours in a gym. Here are three of them.

1. Focus on Station Training. One of the most popular methods of training is called circuit training. It’s a system of integrating several components of fitness into a single workout (a training method that was formally introduced in 1953 by physiologists at the University of Leeds in England). A circuit combines several exercises, usually about ten, so that no two major muscles groups are worked at the same time and no rest intervals are established between sets. However, unless there are separate areas of the gym set up with circuits of machines, such training is impractical in a busy gym.

A better approach is to superset exercises. A superset is a pairing of two different exercises. Pairing agonist and antagonist muscle groups, such as a biceps curls (elbow flexion) with a triceps pressdown (elbow extension) is the most common type of superset. However, in a busy gym you may have to stick with the traditional method called station training, which is performing all the sets for one exercise before moving to another.

2. Change your workout time. The busiest time for most gyms is after 5 p.m., which is when people commonly get off work: Many people hit the gym, have dinner and then enjoy the rest of the evening. If you can avoid the gym between 5 p.m. and 8 p.m., you might be able to continue with any workout program you have been using without interruption.

The gym members who tend to be the most consistent with their workouts are those who train in the morning. One reason is that unforeseen problems may pop up during the day and need to be taken care of after work, especially for parents. If you’re training at 6 a.m., a time when many people are not even awake, you’re less likely to encounter emergencies that demand your immediate attention. So if you’ve been training at 6 p.m. and switch to 6 a.m., you’ll avoid the after-work rush and be more consistent with your training.

3. Train “On the Spot.” Charles Poliquin has an especially effective approach he calls “On the Spot” training, in which you stay in the same area for the duration of your workout. For example, here is an upper body workout you can perform with a set of dumbbells while standing near a bench.

Equipment needed: flat bench and dumbbells
A1. One-Arm Bentover Row: 4 x 8-10, 3011, rest 75 seconds
A2. Flat Dumbbell Press: 4 x 8-10, 4010, rest 75 seconds
B1. Seated Dumbbell Curl: 4 x 8-10, 4010, rest 75 seconds
B2. Seated DB Shoulder Press: 4 x 8-10, 4010, rest 75 seconds

New Year’s resolutions to improve your physical fitness are great, but if you find that your gym is becoming overcrowded with new and returning members, give these three suggestions a try until things get back to normal.

How To Train Around An Injury: Lower Back

5/21/2013 5:48:31 PM

No one is immune to back pain. For the typical American, obesity and a sedentary lifestyle are primary causes of back pain. As for athletes – whether pro, high school or recreational – they are confronted with additional spine-unfriendly problems, such as collisions. When back pain occurs, the last thing anyone wants to do, athlete or otherwise, is train. However, this is a mistake.??

Exercise is a powerful method for helping to prevent and also resolve back pain. For competitive athletes, not playing their sport would be a disaster. After just two weeks of exercise cessation, according to the American College of Sports Medicine, a “swift and significant” detraining effect occurs. This effect is particularly pronounced in elite athletes. Case in point: In 2005 Maria Sharapova was ranked as the #1 tennis player in the world, but a shoulder injury hampered her game so badly that it wasn’t until this year and after extensive physical therapy that she was able to regain her previous tournament winning form and a #1 world ranking.??

The lesson here is that it’s much easier to maintain your strength and conditioning than to regain them. In fact, studies have shown that both strength and aerobic conditioning can be maintained for several months even if the amount of work has been reduced by two thirds, as long as intensity is maintained. So although you’ll be reluctant to keep up your workouts if your back hurts, it’s in your best interest to try to do so.??

If you are suffering from lower back pain, your best friends in the weightroom are exercise machines. As for free weights, the total-body training effect that such equipment provides so well may not be the best approach to training when your back needs TLC. Save the Olympic lifting platforms, Olympic bars with bumpers, thick bars, thick-handled dumbbells and strongman equipment for when you are 100 percent. For now, go with machines that stabilize your trunk, thereby preventing excessive flexion, extension, bending and twisting that can aggravate back pain.

??Another bit of advice: Stick with machines that have been properly designed. One way manufacturers cut costs is to make exercise machines with fewer parts without regard to human biomechanics. A fixed backrest costs less than an adjustable backrest, and fixed handles cost less than handles that rotate, but these compromises inevitably affect the function of the machine. Among the best exercise equipment is that manufactured by Atlantis because they carefully think out the design as it relates to human biomechanics and they do not compromise function to save a few dollars.?? It only takes a few seconds to master the basic lifting techniques of machine exercises, but you need to follow some guidelines to ensure maximum safety and get the most from your workout. Here are some that apply to four popular lower body resistance training machines:?? Leg Press. The advantage of leg presses is less stress on the lower back because the trunk is stabilized. In fact, people with lower back injuries or medical conditions that make squatting painful, such as scoliosis, often can perform the leg press without discomfort. Just be careful not to lower the weight so far that your lower back becomes rounded at the bottom. Also, only use machines that require you to start with your legs straight, because then you can determine exactly how far you can bend your knees safely. Conversely, if you start the exercise with knees bent, you have a tendency to jerk the weight and create adverse pressure on your lower back.??

Hack Squat. One EMG study that compared regular squats to hack squats showed that both exercises produce similar effects on the vastus lateralis (outer quad muscle) but the hack squat more strongly works the glutes and biceps femoris (the hamstring muscle involved in knee flexion). As for the lower back (erector spinae), the hack squat produces less involvement than the squat produces but more than the leg press. Also, you should avoid hack squat machines with short backrests, as they will not adequately support the lower back (in the ’70s, the backrests of some hack squat machines were so short that the pelvis would easily roll under and hyperextend the spine).??

Hip Thrust. The hip thrust is similar to the angled back squat, but the trainee faces the machine. It is a popular exercise among football strength coaches, as they believe it is similar to the positions that occur in tackling. The same safety precautions apply with the hip thrust as with other exercises performed on hip sled machines. However, because the back is not supported in the hip thrust, it is much easier for the back to flex, which can easily lead to injury.??

Leg Curls. Leg curl machines of the past had a flat bench and often caused hyperextension of the lower back. Eventually those machines were replaced with a V-shaped bench that minimizes the pressure on the back. Other back-friendly options are to use a standing, seated or kneeling variation of leg curl machines. At the Poliquin Strength Institute we have eight different leg curl machines with both cable and plate-loaded options.??

Finally, those with back pain may need to consider several issues with abdominal crunch and torso twist machines. The major problem with most crunch machines is that when the legs are anchored, you increase the activation of the muscles that flex the hip and therefore you can hyperextend the spine. To minimize the involvement of the hip flexors, always perform these exercises slowly and avoid gripping with the heels, calves and thighs. As for the torso twist machines, this type of exercise places extreme shearing forces on the disks and does little to work the obliques, as these muscle fibers are primarily aligned longitudinally to the spine.??

More than 65 million Americans are currently suffering from lower back pain at an annual cost of over $50 billion. It’s a statistic you don’t want to be a part of, so take care of your back with smart training. If you do get slammed by back pain, get appropriate medical attention and don’t be afraid to get back into the weightroom and stay strong.

German Body Comp for the Ladies Part I

5/21/2013 5:48:31 PM

As the holidays approach, we need to start thinking about doing a little damage control. We are all a little more pressed for time and we stray from our healthy nutrition plan a little more often. That is why I am proposing to kick it up a notch in the gym, put the pedal to the metal, and rev up the fat burning engine that is inside of you!

The goal of the German Body Comp (GBC) program is to produce as much lactic acid as possible. The more lactic acid you produce, the more growth hormone you produce, and with that increase in growth hormone comes greater fat loss. The quickest way to start this cascade of events is to use multi-joint exercises with short rest intervals. If done properly, your heart rate will climb, your muscles will burn, and you will sweat.

I have created a workout for you to try. This workout is for the ladies with little experience in the gym. The exercises are more basic, and I have included some remedial exercises too. It is very important that you choose a weight that you will max out with by the time you get to the end of the set. If your muscles aren’t burning and shaking, then increase the weight. You should do this at least three times per week, four times would be even better.

Also, be sure to respect the rest period; 30 seconds is just enough time to switch exercise. I have purposely paired a free weight exercise with a machine so that you can do each combo right next to the machine that you are using. This way, you won’t “lose” your machine if you are training at peak times.

The following is a quick review of training nomenclature:

Exercise order: The letter/number combo refers to exercise groups. You must complete all the sets of A exercises before moving on the B exercises. If there is a number, then you alternate between exercises A1 and A2.

Sets and Reps: The first number is sets and the second is repetitions.

Tempo: Is a four number sequence that dictates the speed you will perform each part of the movement.

• The first number is the eccentric movement—when you lower the weight

• The second number is the point where you change the direction from lowering to lifting of the weight

• The third number is the concentric movement—when you lift the weight

• The fourth number is the point where you change the direction from lifting to lowering of the weight

For example, 3-1-2-0 means: down for 3, pause 1, up in 2, no pause, repeat

Rest: The time you have to rest, in seconds, between exercises A1 and A2

Now that you know the basics, you are ready to train. Enjoy!

Day 1 Sets x Reps Tempo Rest
A1 Lying Leg Curl, feet neutral 4 x 8 5-0-1-0 30 seconds

A2 Flat Dumbbell (DB) Bench Press   4 x 15          3-0-1-0         30 seconds

B1 DB Lunges, Alternating                 4 x 12         2-0-1-0         30 seconds
B2 Lat Pulldown, Pronated Grip        4 x 15         3-0-1-0         30 seconds

C1 DB Romanian Deadlift                   4 x 15        3-0-1-0         30 seconds
C2 45 degree Trap 3 Raise               4 x 15        2-0-1-1   30 seconds

Day 2
A1 DB Squats, Heels Elevated       4 x 15         3-0-1-0          30 seconds
A2 Seated Row, Supinated Grip         4 x 15       3-0-1-0          30 seconds

B1 45 Degree Back Extension           4 x 15           2-0-2-0         30 seconds
B2 Standing DB Shoulder Press        4 x 15           3-0-1-0         30 seconds

C1 Leg Press, Medium Stance          4 x 20           2-0-1-0         30 seconds
C2 Standing DB Calf Raise               4 x 12           2-0-1-1         30 seconds

Hardcore Ab Training

5/21/2013 5:48:31 PM

One of the most popular topics in the area of physical and athletic fitness today is abdominal training. The current generation worships “Abs of Steel.” Problem is, most of what we hear about abdominal training is untrue. In fact, there is so much misinformation that it’s difficult to separate fact from fiction – and from fraud. But we love a challenge, so let’s get started.

Despite hundreds of heavily marketed exercise toys that claim to develop the abdominals, the fact is an athlete can develop tremendous abdominals without ever performing a sit-up, crunch or anything involving fancy circus balls or other gimmicks. Core training, to use the popular buzzword, doesn’t have to be complex training. As evidenced by the muscular midsections of powerlifters and weightlifters, simply performing total-body lifts such as squats, power cleans and deadlifts can develop impressive abdominals. Peer-reviewed research supports this real-world evidence.

A study published in Physical Therapy in Sport in 2011 found that competitive female weightlifters had significantly stronger internal and external oblique muscles than a recreationally active control group. More specifically, the internal obliques were the thickest, followed by external, and then by transverse abdominis. This is a significant finding, as it represents a “structurally balanced” relationship.

We should note here that there is a controversy about the popular Swiss ball crunch exercise. This exercise works the rectus abdominis through an extreme range of motion; unfortunately, an overemphasis on this exercise could cause lower back pain and may create a muscle imbalance that may increase the risk of abdominal injuries and hernias. Further, and this is true for athletes who display an excessive forward tilt of the pelvis (i.e., lower cross syndrome), performing Swiss ball crunches could create shearing forces on the spine that could injure the disks. As for regular crunches, after a few sessions the exercise often becomes too easy to produce any strength training effects.

Although our position is that specific abdominal training is unnecessary for most trainees, we also understand that many trainees insist on supplementing their training with an occasional abdominal exercise. For those of you who decide to go this route, here are a few suggestions other than traditional crunch exercises.

One exercise you might consider is the single-leg jackknife sit-up (known for its popularity among Russian sprinters because it works the hip flexors and rectus abdominis in a coordinated manner such as occurs in running). In contrast to the classic jackknife sit-up, with this variation one leg is bent and the entire foot is in contact with the floor, with the other leg straight. With your arms held at your sides (or overhead and brought forward, lift your leg and trunk simultaneously as rapidly as possible. Perform an equal number of reps for each side, and increase resistance with the use of wrist and ankle weights.

Two more exercises are reverse sit-ups, with legs bent and with legs straight. With the bent-leg version, you start with the legs bent (or crossed at the ankle, such as with the Garhammer raise) and then lift the hips straight up. As you become stronger, perform the exercise with your legs straight. Although both these exercises activate the entire area of the rectus abdominis, they also strongly affect the subumbilical (below the bellybutton) area of the abdominals. Turning the feet inward, has been to increase the electrical activity of the rectus abdominis at the expense of the hip flexors.

In the weightroom, two great exercises are pullovers and straight-arm lat pulldowns. Although pretty much any pullover will affect the abs, you can perform a particularly effective variation by anchoring your feet on a sit-up board with your knees bent; pull the weight behind your head and then return to the start. The key is to keep your trunk stationary – you can make the exercise harder by leaning backward and holding heavier objects. As for straight-arm lat pulldowns performed on a high-pulley machine, the late biomechanist Dr. Mel Siff claimed that this exercise works the rectus abdominis muscle more strongly than sit-ups do! All front lever type of exercises, whether on rings or high bars are also superb for that purpose.

We maintain that the presence of specific ab training in a workout is usually a sign of faulty program design and too often a misuse of valuable exercise time. However, for those who don’t want to miss a trick, we’ve presented a few hardcore exercises you can occasionally add to your exercise mix. But the bottom line is that if you want abs of steel, you need to pump the iron!

Copyright © 2012

Want To Look More Feminine? Gain Muscle!

5/21/2013 5:48:31 PM

The whole point of weight training is to get some muscle…isn’t it?! It would be like saying you are scared of getting too flexible when you start doing yoga! Ridiculous right?

The goal of lifting weights is to sculpt the body. It’s the muscles that give shape to the body; the only shape fat gives is round! Therefore, the muscles need to grow in order to get that shape that is so esthetically pleasing.

There are some women who gain muscle more easily than others, just like there are women who are more flexible than others. It’s a genetic thing; but no woman will look like a female bodybuilder from simply doing weight training, even if she is genetically prone to being muscular. Female bodybuilders work extremely hard, spend hours a week training, and typically supplement with nutrients that help them build that muscle.

Would you rather be skinny fat and flabby or more lean and muscular? The skinny fat women are the ones who look good in size 2 jeans, but horrible in a bikini. The typical lean, muscular woman will fit in a size 6 or 8 because it is the only size her quads will fit into, but she will have to get the waist taken in. To whoever invented stretchy jeans, on behalf of all women who train, THANK YOU!!!

The point I am trying to make is that even if you do gain muscle, it is not a bad thing. Muscle always looks better than fat. Plus, women with more muscle tend to live longer, be healthier, have stronger bones, and less risk of disease.

Muscle and Genetics

Your genetics will dictate how much muscle you will gain under certain conditions. Here’s how it works: Everyone has a gene that controls a substance called myostatin in the body. When myostatin is low, we develop more muscle, but when it is high, we develop very little muscle even if we lift weights.

This means that lifting weights is not going to significantly change your body type. Yes, you’ll get stronger and build some muscle, but whatever body type you have naturally will stay. You will just get rid of the flab that covers up your muscles.

For example, look at all the different body types at the Olympics. Most Olympians train with weights in addition to training for their sport. They all train hard and heavy and a lot. They all have muscle but none of the female athletes have too much muscle so that they start to look like men.

The Muscle/Fat Relationship

Remember this: You must first build more muscle in order to burn more fat. When you first start training, your intramuscular fat—that’s fat that is stored in muscle—will get pushed out of the muscle, which may, for a short period of time, make it seem like you have actually gained fat! Stay the course, and you will eventually start burning off the fat. Your muscles will also get harder, or, as many women like to say, “more toned.”

Well, guess what? To be more toned, you must have more muscle, and you must train them hard, and train them heavy! A trained muscle at rest has more tone, that is, it retains its shape more than an untrained muscle.

Let’s visualize this: When you sit down, the more untrained you are, the more your leg muscles will spread out. On the other hand, a well-trained leg will not spread out. Rather, it will retain its shape and tone.

Now the other problem I would like to deal with is the misconception that if you lift heavy weights, you will get bigger. That is definitely not true. Typically, you will do fewer reps with heavy weights, which will work strength not hypertrophy, or muscle building.

So, if you can press 30 pounds, but you choose to do only 20 pounds for fear of getting bigger, then you just wasted your time. You’re not overloading your muscles and they won’t grow or get stronger.

You must train to failure! Those are the only sets worth doing! Otherwise, stay home because no, it is not better than doing nothing at all. In my experience, this is the number one reason many women don’t get results from weight training…they consistently undertrain. Think of all the poor guys out there who train 5 to 6 times per week, who eat 400 grams of protein per day and still struggle to put on a measly 5 to 10 pounds of muscle. To all the women out there, stop worrying!

Yes, your muscles may get a teeny bit bigger, but overall, you will get smaller, feel stronger, and look better in, or out, of clothes!

In case you missed the ten reasons women should not be afraid to gain muscle, read up on the details in Why Women Should Not Be Afraid of Gaining Muscle.

Easy Inversion

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When we were kids, we spent a good deal of our time upside down –by swinging, doing cartwheels or handstands. Why? Because it felt GOOD. But is it good to continue this topsy turvy practice as we age? Yes! Because inversions do great things for the mind and body. Inversions calm the mind, and also invigorate the body – increasing blood flow and allowing tissue fluids like lymph to flow more efficiently.

Any position where the heart is higher than the head is considered an inversion, and many yoga students regularly practice inversions like headstand, shoulderstand, etc. However, these postures are not always available or safe for many people, especially beginners. Here is a safe alternative. (You can even do this against the wall for more support. See below the modification. )

To come into the posture, lay face up on the floor, on a firm but easy surface – carpet, blanket or yoga mat. Have handy a folded blanket or yoga block. As with any posture, the first step is to come into the moment, by bringing your awareness to your breath and body. Take three easy inhales and exhales. Next, bring the soles of the feet to the floor. Lift the hips, and place the folded blanket or block under you. You should be able to securely rest on the support. Now bring the legs vertical, soles of the feet to the ceiling. Allow the arms to rest at your sides, palms up.

Keep your legs relaxed but active enough to remain vertical. Stay in this position anywhere from 10-20 breaths. To exit, bend the knees and slowly lower the feet to the floor. Lift the hips and remove the support. Rest for three breaths before coming to your seat.

Body Focus
•    Legs
•    Nervous system
•    Circulatory system

Benefits
Most inversions offer relief from anxiety, digestive problems, headaches and insomnia. Bringing the legs higher than the heart can also be beneficial for varicose veins and circulation to the lower extremities. Inversions are also calming to the nervous system and increase the flow of blood and lymph.

Take note
Inversions should be avoided during menstruation. Also avoid this position if you have any neck injuries or soreness. Inversions should not be done if you have any eye problems, ie. glaucoma. If at any time you feel pressure behind the eyes, or pain in the neck, exit the posture immediately.

Modification
Sit with the side of the body close to the wall. Using your hands for support, recline and allow the legs to come up the wall, as the torso moves towards the floor. If the legs need some bend in the knees for comfort, move your buttocks a few inches away and rest the soles of the feet on the wall. Lip the hips and slide your support under the buttocks.

Allow the arms to rest at your sides, palms up. Experiment with the position of your blanket or block until you find the spot that’s right for you. More flexible people may use a higher support; less flexible people will want to remain closer to the floor. Same rules apply regarding tenderness in the neck and pressure behind the eyes.

Stay here for 10-20 breaths. When you’re ready to exit the posture, bend your knees and push your feet against the wall to lift your hips off the block or blanket. Then slide the block or blanket to one side, lower your hips to the floor, and rest to one side. Stay there for a few breaths before returning to your seat.

How to Take Care of Your Feet

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Whenever I fly, most of my time is spent on reading to educate myself; still, I can’t help noticing the ubiquitous shopping catalogs provided on every flight in the seat-back pockets. There I will find everything from lava lamps to bulletproof luggage to ergonomically designed water bowls for Great Danes (seriously – they’re supposed to help prevent neck strain). Often there is an entire page devoted to a painful inflammatory foot condition called plantar fasciitis – coming across catalog ads on this subject may seem odd, until you consider how widespread this condition is.

According to the Journal of Bone and Joint Surgery, approximately 10 percent of the population will develop plantar fasciitis. Also, although the estimates vary widely, about 30 percent of the population will develop bunions, with women more susceptible than men. The list of potential foot problems goes on – and I saw one estimate that 75 percent of Americans will suffer from at least one type of foot problem in their lives. The question is how can you avoid becoming part of these statistics? Let’s start with shoes.

The basic problem with shoes is that they do not allow the feet to function as they would without them, and their cushioning desensitizes the nerve endings on the bottom of the feet, which can influence posture. One reason the Jamaicans tend to be superior in competitive sprinting events may be because often they grow up walking and exercising in bare feet – likewise with the Kenyans in the distance events. However, if your foot is not functioning properly, walking or running in bare feet (especially on hard surfaces) may do more harm than good.

One logical concept is to use the right shoe for the right purpose. A shoe with a lot of cushioning may make you feel and look like Michael Jordan, but in the weightroom they will create instability. A weightlifting shoe is stable and helps align the feet with the ankles and knees, and the raised heel makes it easier to perform squats because it increases the angle of the shins.

As for dress shoes, podiatrists often call wearing fashionable shoes “shoeicide,” as each type of shoe is associated with specific foot problems. Heels higher than 2 inches can create hairline fractures of the phalanges (bones of the toe), pumps can cause bursitis of the heel (aka, a “pump bump”), stilettos are instable and can easily cause ankle sprains, ballet flats and flip-flops can cause plantar fasciitis, and pointy toes can cause bunions and hammertoes. My advice to women is NOT not to wear fashionable high heel shoes but to wear them as little as possible.

There are three major arches in the foot: medial (inside of the foot), lateral (outside), and metatarsal (front). Birkenstock footwear has a large assortment of shoes that contain all three arch supports. When you buy shoes, do so later in the day, as your feet often swell a bit during the day; and try on both pairs of shoes, as one foot is often larger than the other.

If you’re having foot problems, orthotics prescribed by a podiatrist can often be valuable, but buying a cheap pair at a local pharmacy may not do you much good (or it could make your condition worse), as they are not specific to your feet and often contain only a medial arch support.

It’s a wise investment in foot health to get soft-tissue work on your feet to deal with adhesions and scar tissue – a good reflexologist often can help in this area. Also, it can be a good idea to consult a chiropractor to help restore full range of motion of the articulations of the foot. Dr. Michael Ripley, a former ART® instructor who has worked with many Olympic medalists in the sprints, says that many of the elite sprinters he worked with could not balance on their toes in bare feet for even a fraction of a second because of accumulative trauma and muscular weakness. One of Ripley’s favorite rehab exercises for these athletes is to place rubber bands around each toe and perform flexion exercises to get the toes functioning properly.

At the Poliquin Strength Institute, we have eight calf machines and one machine specifically designed to work the muscles on the front of the lower leg. I take calf training seriously because it is extremely valuable. One of the most effective exercises in this regard is the seated calf raise, which works many muscles that influence the arch of the foot.

Each year more than 60 million people visit a podiatrist. If you’re not in the habit of taking adequate care of your feet, then you might consider joining them and making an appointment for yourself.

Top 10 Business and Life Lessons

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I have been fortunate in my career to have reached some rather high positions in corporations over the past 30 years. On the way up the corporate ladder, I learned some valuable lessons the hard way. Here are my Top 10:

1. Fill Your Toolbox With The Best Tools
When I was a little girl, my father bought me a red metal toolbox. He filled it with a few of the best tools – a hammer, screwdrivers, and a wrench set. You can imagine a little girl opening a toolbox as a present. I didn’t get it at all.
A tool box?

My father told me that he never wanted me to feel like I couldn’t do anything, especially because I was a girl. He told me he started my toolbox with a few of the best tools and now it was up to me to keep adding to it. It wasn’t until I was older that I realized what he meant by it. Every opportunity that came my way, I took the best tools I learned and kept adding to my toolbox.

I continue to add to my toolbox, but the tools I gathered throughout my career helped me get to the place I am today.

Make sure you add to your toolbox as you go through life.

2. There is No "I" in Team
I learned this one with my team at Hasbro. We took the good with the bad. We took the successes as a group and we took failures as a group. We responded as “we” and as a result it fostered the kind of team spirit and support that led to creative thinking, proactive approaches to problems, and always finding a solution.

We use this one at Poliquin every day – I believe it is one of the main reasons for our success.

Each one of us plays an important role in making the team impact greater than the sum of the parts.

3. It Doesn’t Matter How Young You Are, Contribute to Your Retirement
I learned this one right out of college. My father’s rule was that you won’t even miss the money that you put away every month because, after awhile, you’ll learn to live with what you have.

I used to put away a percentage of my pay every week, no matter what job I had. We push the same philosophy at Poliquin and as a result have 100 percent participation in the retirement plan that we offer our employees.

4. Count to 10 Before You Speak
When I worked at Raytheon I was chosen to be on a 40 person team that included 39 men and 1 woman: Me.

We would meet with the Navy in this huge boardroom and you were expected to answer questions and participate in the discussions. To say it was intimidating was to put it mildly. I got advice from my father : “Count to 10 before you speak, cause when you open your mouth you want to sound as intelligent as possible.” I realized after practicing that a few times, what a valuable lesson it was.

Today, it’s one of my parenting skills. Most of the time, reacting too quickly is based on
emotions, but if you wait and count to 10, you’d be surprised how well thought out
your statements can truly be.

5. Read A Great Newspaper Every Day
For me, it’s the Wall Street Journal—it used to get delivered to our house when I was a kid, and that’s how it started for me.

My father is 83-years-old now and to this day he reads the Wall Street Journal from front page to back page and can tell you anything you want to know about what’s happening in the business world today.

6.    Only Your Brains Will Keep You in the Boardroom
This means don’t ever stop learning because there is someone right behind you ready to take your place. Don’t rest on your laurels—always strive to learn more, be smarter, and never be afraid to try new things.

7.    Draw A Line Down The Middle of a Piece of Paper
This is one of my favorites and it works for me every time. Faced with a decision you aren’t sure about? Get a piece of paper, draw a line down the middle with positives on one side, negatives on the other. By the time you get done filling in the lists, the answer will be right in front of you. It is also an excellent exercise to reinforce things that are important to you. Sometimes we all lose track.

8.    You Get More Flies With Honey
My mother, a sociology/psychology major, taught me that sometimes you just need a softer approach. People are more apt to do what you ask them if you phrase it in a nice way, in a nice voice.

9.    Don’t Be Judgmental
Again, the sociology/psychology major influence because unless you can walk in the other person’s shoes, don’t judge them.

10.    Celebrate!
I’m not sure where I picked this one up from, but you can ask anyone in the Poliquin Office and they will tell you I make up excuses to have a party. Birthdays, big successes, the day we bought the land for our new World Headquarters, and my favorite one, “It’s Friday!”

Celebrate with the people you work with: Bring lunch in, go out to lunch or dinner, give out gift cards.

For our holiday party this year, we rented a huge bus and 40 of us went to a Boston Bruins hockey game. People got to bring whoever they wanted: Their spouses, their brother or sister, their friends.

I’m not sure what part I enjoyed more—the hockey game, or just hanging out with people who I am so fortunate to work with.

And a bonus…

11. If You Concentrate on Your Own Job and Do Your Best, Rewards Will Come
My father taught me not to be concerned with what someone else’s salary was. Just concentrate on what you are responsible for and do a good job…the promotions and salary will come. He was completely right.

*Caroleen Jones is co-owner of Poliquin Performance and has been COO since 2006. In her 30 years of experience, she has held several high ranking positions in corporations such as Raytheon and Hasbro. She has extensive training in Sales Management and Promotional Marketing.

Bridge Pose

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Setu Bandha Sarvangasana

Ahhhhh… bridge pose. This shape is likely a very welcomed one for most yoga practitioners. Reclined, and requiring just a bit of effort, the body receives a good deal of opening across the front, while still mostly at rest. The quadriceps lengthen in this posture, and for most of us, the more expansion across the chest/heart space, the better. Considered both an inversion and a backbend, bridge pose offers a lot of bang for your yoga buck.

To come into the posture, lie on your back with your knees bent, soles of the feet on the floor, close to your buttocks. Be sure feet are hip width apart.

Pause here for a breath and feel the soles of the feet pressing into the floor. Now lengthen your spine by drawing the tailbone toward the knees. On an inhale, lift the hips off the floor, as high as is comfortable. Keep the thighs and feet parallel to one another, and the knees reaching forward. If it’s comfortable for your shoulders, reach the arms overhead so that the backs of the hands touch the floor, and breathe, really breathe! Fill the belly with breath, and let the ribs expand and float down towards the chin.

Stay in this form for one minute or longer if comfortable. When ready to release, exhale, slowly rolling the spine down, one vertebra at a time, and REST. Feel the spine after this gentle backbend, feel the effects of the inversion too.

Benefits
•    Relieves stress, tension, calming the brain
•    Stretches the chest, neck, spine and quadriceps
•    Stimulates the thyroid and lungs
•    Therapeutic for asthma, high blood pressure and sinusitis

Take Note
If you have a neck injury, do not perform this posture.

Intense Side Stretch

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Parsvotanasana

Also known as runners stretch, or pyramid pose, this form provides a strong opening along the back body, especially throughout the hamstrings (hence the runner reference!) Of course, for most runners, the hamstrings are a location of tightness, so this posture is best done with awareness and ease.

To come into the posture, stand with the feet hip width apart. Place your hands on your hips. Step the right foot back 2-3 feet and angle it out 45 degrees. Firm the legs as you inhale and lengthen the torso long and tall. With the hips squared forward, slightly turn your torso to the left.

On an exhale, bend at the hips and lean over the left leg. Keep the torso parallel to the floor. If the fingers reach the floor, place them on either side of left foot. If touching the floor isn’t possible, then rest your hands just above the knee. Draw the spine long, and lift slightly from the sternum. Now bring attention to the feet, pressing into the ball of front foot, firming the back foot into the floor.

Hold this posture for several breaths, allowing the torso and head to gradually softer lower to the front leg, but avoid rounding the back. Rise up on an inhale. Repeat on the left side.

Body Focus
• Hamstrings
• Spine

Benefits
•    Calming
•    Lengthens the spine and hamstrings
•    Builds strength in the legs
•    Stimulates the abdominal organs and digestion
•    Improves posture and balance
•    Alleviates flat feet

Take Note
If you have a back injury or high blood pressure, keep the torso parallel to the floor, going no further into the forward fold.

Tree Pose

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vrksasana (vrik-SHAHS-anna)

Balance postures like tree pose are about more than just learning to stand on one foot. Practicing balance hones our attention and increases focus. From a physiological standpoint, balancing strengthens the legs, ankles and feet.

To come into the pose, stand with the feet hip width apart. Close the eyes. Feel into the ankles, the feet, toes and soles. Imagine the soles of the feet can grow roots. Shift your weight to the left foot. Bend your right knee, bringing the toes to the floor or ankle. Find steadiness. If you easily find balance here, bring the sole higher up the leg to the inner shin. Next step is to reach down and clasp your right ankle, bringing it to the inner thigh. Avoid pressing the foot to the knee joint. Throughout the pose center the pelvis over the left foot.

Wherever the sole lands, firmly press it against the inner left leg. Press your palms together at the heart, or lift the arms high. Keep your gaze soft on the floor and breathe smoothly.

Stay for 30 seconds to 1 minute. On an exhale, gently step back to standing and pause. Breathe. Repeat for the same length of time on the opposite side.

Body Focus
•    Legs, ankles, mental focus

Benefits
•    Strengthens the legs and ankles
•    Opens the groins, inner thighs, chest and shoulders (if the arms are lifted)
•    Improves balance
•    Relieves sciatica and flat feet

Take Note
If you have high blood pressure keep the arms by the sides, or press the palms together at the heart. If your balance is unsteady, try this posture against the wall. Whether against the wall or free standing, release any attachment to balancing – enjoy the freedom of standing tall on one leg!

Reclined Bound Angle

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Supta Baddha Konasana (SOUP-tah BAH-dah cone-NAHS-anna)

Reclined bound angle is a very therapeutic posture. Known for its calming effect, it’s a front body opener and very beneficial for digestion, relieving stress and combating the effects of prolonged sitting.

To come into the pose, lie on your back with knees bent and the soles of the feet on the floor. Next, allow the knees to fall to the sides so the soles of the feet press together. If there is any tension or strain in the groins or inner thighs, support each knee with a folded blanket or pillow.

Allow the knees to soften, floating closer the floor. Imagine the hips and inner groins rising. Keep the belly and lower back relaxed.

Remain in the pose for one to two minutes. To release the posture, use the hands to bring the thighs to center, then roll over onto one side. Rest for a breath and then bring yourself back to a seated posture.

Three Part Breath

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The breath is something that just seems to happen, and so we sometimes take it for granted. But so often our breath, as a result of stress is short, shallow and abrupt. Conscious breathing – paying attention to each inhale and exhale – brings awareness and depth to the breath. That results in relaxation and calm. Try this easy exercise to reconnect yourself with the breath.

Lying on the back, or seated comfortably, rest one hand on the belly, one on the chest. As you inhale, first expand the belly, then the ribs, and finally the chest. Fill up big, without strain. Experience fullness and pause. Then release, exhaling, allowing the chest, then the ribs, and finally the belly to contract. Repeat eight to ten times with the hands in place. Allow there to be no rush. Be patient and experience the breath fully.

When complete, rest and feel into the calm. Bring this technique into your everyday life – when in traffic, before a stressful moment or whenever you need to find peace.

Cobra Pose

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Bujangasana

Bujangasana is serpent pose … so in this posture, think of your spine as a serpent, long and flexible.

To come into the pose
Begin by lying face down on the floor. Extend the legs long and press the hips and tops of the feet into the floor. Place the hands on the floor under your shoulders and hug the elbows close to the ribs.

Next, imagine the legs sinking into the floor, as you press tops of feet, thighs and hips down. On an inhalation, lift the chest off the floor, going only as high as is comfortable for the lower back. To further strengthen the back, lift the hands off the floor and allow the muscles of the back body to do the work. Draw the crown of the head and balls of the feet away from one another, growing long. Stay soft in the face and jaw, across the chest. Try to avoid tightening through the glutes.

Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation and rest the head to one side.

Body Focus
All of the muscles of the back.

Benefits
•    Strengthens the spine
•    Opens the chest and lungs
•    Firms the glutes
•    Stimulates the abdominal organs
•    Relieves fatigue
•    Therapeutic for asthma

Take Note
If you have a back injury or carpal tunnel syndrome, lift the hands off the floor and stay low. If pregnant, avoid this posture and all belly down back bends.

How to Exercise During Pregnancy

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Before commenting on what types of exercise are advisable during pregnancy, it’s not a bad idea to start with an economic perspective, specifically malpractice insurance.

Malpractice insurance for an OB/GYN can cost as much as $150,000 a year. The result is that many of these doctors have been forced to close their practices and pursue related fields; those who do continue to practice must pass those costs onto their patients.

Now consider the quite understandable expectation that parents-to-be have of delivering perfect babies and their subsequent grief – and lawsuits – when things go wrong. For example, this month a couple in Oregon was awarded $2.9 million (reduced from $7 million) in a “wrongful birth” lawsuit. Their case was based on their doctor’s assurance that their unborn child had a normal chromosomal profile, but their daughter was born with Down syndrome. In this country, because of the fear of lawsuits there is the possibility that doctors will order unnecessary tests for women who are pregnant – costs that will, of course, be passed on to the mother.

So what does this have to do with a discussion of exercise during pregnancy? As you can expect, it is difficult for fitness writers to get any doctors to go on record about how women who are pregnant should exercise. Of course, there are certain medical conditions that would signal a red flag about exercise, such as having a history of preterm labor, poorly controlled diabetes, or hypertension. The full list is extensive, but any OB/GYN would be able to discuss these and other such problems during their initial consultation with their pregnant patients. But these conditions are medical exceptions, and the fact is that it’s important for most women to exercise during pregnancy.

One reason women who are pregnant should exercise is to help prevent orthopedic issues, such as back and knee pain, and to reduce the risk of postpartum depression. Regular exercise can also make giving birth easier – sport scientist Dr. Harold O’Bryant once commented to a colleague of mine that the biomechanical similarity of squatting to giving birth suggested to him that women who practice squatting may have an easier time with delivery.

Another obvious and important benefit of exercise is that it can help prevent excess weight gain. The Institute of Medicine says that an average healthy woman can expect to gain up to 35 pounds of bodyweight during pregnancy; weight gain above this may simply be excess fat that will be difficult to lose after childbirth.

It’s a good bet that the recommendations of OB/GYNs who are willing to discuss exercising during pregnancy will be extremely conservative. However, a good source for generally approved medical advice for exercising is available through the American College of Obstetricians and Gynecologists (acog.com).

With that background, and with the understanding that this article is not meant to provide medical advice, let’s look at some of the commonly accepted recommendations from the health care industry for exercising during pregnancy.

Avoid High-Risk Activities. As a matter of policy, women in high-risk jobs, such as police and firefighting, are often immediately taken off higher-risk jobs when they become pregnant. Further, you can also scratch off contact sports, scuba diving, water skiing, downhill skiing, figure skating, hiking at high altitudes and horseback riding. This list is not complete, and of course a woman should check with her doctor to determine what activities are contraindicated during pregnancy.

Don’t Start Something New. It’s not advisable to take up a new physically taxing activity during pregnancy. Some doctors will recommend running, even into the third trimester, but only for those who have already been running regularly before they became pregnant, as they are more in touch with their body. However, the intensity of the runs will have to be gradually reduced as the pregnancy progresses, and during the later stages of pregnancy walking would be a better choice.

In a study published in March 2001 in the British Journal of Sports Medicine, six Olympic-level endurance athletes were studied during pregnancy. They were between the ages of 28 and 37, and collectively had won 21 medals in Olympic and world championship competitions; their workouts averaged 15-22 hours per week. The authors concluded that “exercise at intensity above 90 percent of maximal maternal heart rate in elite athletes who are pregnant “may compromise fetal wellbeing.” So although elite athletes don’t want to lose ground over their competition while pregnant, their training must be carefully monitored by health care professionals trained in this area.

Staying on this subject, I have to bring up the bizarre story of a Chilean female weightlifter who placed 12th in the 165-pound weight division in the Beijing Olympics. A week after winning a competition in Chili in December 2009, Elizabeth Poblete started to feel unwell as she was starting her training session. To her surprise, she discovered she was pregnant – and in labor; she subsequently gave birth to a 2.54-pound, 14-inch-long baby, born three months premature.

In any case, if a woman has not been exercising before becoming pregnant, the new activities should be simple, such as walking or swimming.

Perform Kegel Exercises. Common problems during pregnancy include hemorrhoids and bladder leaks, and Kegel exercises may help with these conditions. Traditional abdominal exercises that flex the spine, such as sit-ups, are not recommended.

Watch for Danger Signals. Although the slogan “No pain, no gain” is well intended, it doesn’t apply to woman who are pregnant. Further, warning signs during exercise include dizziness, abdominal pain or vaginal bleeding (see the ACOG website for a more complete list). Women who experience these symptoms should stop exercising and immediately seek medical attention.

Stay Hydrated. Exercising can dehydrate you, so it’s especially important to stay hydrated while exercising. And this means going into a workout hydrated, not just drinking while exercising.

Monitor Body Temperature and Heart Rate. It’s important not to raise either the body temperature or the heart rate to high levels when exercising while pregnant. Because an optimal heart rate is an individual matter based upon a woman’s conditioning and her stage of pregnancy, she should consult a doctor or exercise physiologist in this regard (usually, a heart rate under 140 beats per minute is recommended).

Consider the Stage of Pregnancy. Certain physical activities will become more challenging as the pregnancy progresses, such that some activities may become unadvisable. For example, cycling is considered an excellent exercise for women, as there is less stress on the lower body, but as the pregnancy progresses, the extra weight can disrupt balance (making it easier to fall); at this point, switching to a stationary bike or stair climber/elliptical machine (with handrails for balance) is a better option. Also, consider that using cycles in which the user is leaning forward excessively is not a good idea, as this angle increases the stress on the lower back.

During the later stages of pregnancy, when balance is compromised, aerobic and dance classes may not be good choices; jumping or spinning movements should be avoided.

Yoga is often recommended to women who are pregnant, and special classes are often available. One precaution is to avoid exercises that require women to lie on their backs for long periods. However, consider that the hormone relaxin, which is released during pregnancy, increases ligament laxity, so it’s important not to stretch beyond what would be done prior to pregnancy to avoid potential problems with hypermobility.

As for weight training, using free weight, multijoint exercises with heavy weights is not advised, as it will increase intra-abdominal pressure; switching to more single-joint exercises would be a better option. Breath holding, a method referred to as the Valsalva maneuver, which can assist in lifting heavy weights, is obviously not recommended for women who are pregnant, as this increases pressure in the abdomen. In a University of Georgia study published in 2011, 32 women who were at weeks 21 to 25 of their pregnancies participated in a weight training program. No injuries were reported, and lead researcher Patrick O’Connor said this study suggests that “the adoption of a supervised, low- to moderate-intensity weight-lifting exercise program can be safe for women with a low-risk pregnancy.”

A general guideline is to exercise for at least 30 minutes a day, but that does not mean that the 30 minutes must be performed all at once. A woman could walk for 15 minutes in the morning, and then do another 15 minutes in the evening. And just because the recommendation is 30 minutes, that doesn’t mean she must start immediately with 30 minutes. The first day she could do 5 or 10 minutes and then gradually progress from there.

Becoming pregnant doesn’t mean women must completely abandon exercise, but it also doesn’t mean they can start intensifying their training to compete in the next Boston Marathon or national weightlifting championship. Pregnant women can train consistently, and often they can do much more than they thought, but to ensure the health and safety of their babies they need to train smart.

Extended Triangle Pose

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Utthita Trikonasana

Triangle is a well-known and favorite posture among yogis. This pose combines a twist, a slight inversion, and a leg strengthener all into one powerful form.

To find triangle, stand with the feet 3 1/2 to 4 feet apart. Raise the arms parallel to the floor, palms down, and reach actively through the fingertips. Broaden the back, allowing the shoulder blades to melt away from the ears and reach away from one another.

Bringing attention to the feet, turn your left foot in slightly, and turn your right foot out to 90 degrees. Check to see if the heels are on the same line with one another. Next, firm the legs, especially the thighs.

Inhale deeply, then exhale and slide the torso over the right leg. Keep the waist long, as you reach as far as you can. Allow the torso to turn a bit, left side body reaching back, as the ride side reaches forward for a gentle twist.

Bring the lower hand to the shin, knee, or thigh, paying special attention to the opening across the chest. Don’t cave around chest and shoulders, just so the hand may reach closer to the floor (as is often shown in so many images of this posture.) Reach left finger tips toward the ceiling, both arms in line with the shoulders. Keep your head and gaze in whatever position is most comfortable – either towards the ceiling, or gazing softly at the floor.

Stay in this pose for 30 seconds to 1 minute. Inhale to come up, putting a slight bend in front knee as you rise up. Reverse the feet and repeat for the same length of time to the left.

Body Focus

Thighs, core

Benefits
•    Strengthens the thighs and ankles
•    Opens the hips and groins; creates opening across the chest and shoulders
•    Stimulates the abdominal organs
•    Relieve stress
•    Improves digestion
•    Helps alleviate osteoporosis and sciatica

Take Note
If you have a heart condition, practice triangle against a wall, and rest the top arm on the hip. If you suffer from high blood pressure, neck problems or vertigo: keep the gaze downward.

Boat Pose

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(Paripurna Navasana)

Boat Pose is a core strengthener that also tests your balance, (all while you’re seated!) It engages the mid body, the hip flexors and the legs, and encourages taller, better posture.

To come into the pose, sit on the floor with your legs extended straight. Place your hands on the floor behind you, fingers pointing foward. Lengthen the arms, pressing the palms to the floor. Inhale and lift the chest, leaning back slightly. Reach the crown of the head high, keeping the spine long.

Next, bend the knees, and lift your feet off the floor. Find balance here as you rest on the sitting bones. Next, try to lift the thighs so they come to a 45 degree angle to the floor. Lengthen the front of the body. If your lower back feels comfortable here, straighten the legs. (If doing so aggravates the lower back or hamstrings, keep the knees bent, as you work towards lifting the shins parallel to the floor.)

To go deeper into the pose, lengthen your arms alongside the legs, parallel to each other and level with the knees. Broaden the shoulder blades and reach out through the fingers. A more gentle variation of boat pose is to keep the hands on the floor or hold on to the backs of the thighs.

Throughout the posture keep the lower belly lifted and firm. Keep the sternum lifted, and the lower back reaching toward the floor. Breathe naturally. If you have tenderness in the neck, drop the chin slightly so the back of the neck is long or sit with your back near a wall so that as you lean back you can rest the back of your head on the wall.

Try staying in the pose for 20 seconds. Gradually increase that time to 1 minute. When you’re ready to release, exhale, dropping the legs.

Body Focus
Core, hip flexors

Benefits
• Strengthens the abdomen, hip flexors, and spine
• Stimulates the kidneys, thyroid, prostate and intestines

Take Note
Don’t practice this posture if have severe asthma, heart problems, are pregnant, or suffer from a neck injury.

Seated Forward Fold

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Paschimottanasana

Seated Forward Fold is a posture with many facets. Most forward folding postures are cooling, soothing, and gentle on the body. However, with a bit of oomph thrown in, this seated forward fold can also be a powerful hamstring opener, and offer release to the lower back.

To come into the posture, sit on the floor with a folded blanket beneath your hips, and your legs extended out straight. Reach out through the crown of your head as well as your heels. Press the thighs toward the floor. Feel your spine grow longer with every breath.

Inhale, and keeping the front body long, lean forward. Be sure to fold at the hips, rather than collapsing at the waist. Once at a comfortable level, either wrap the arms around the legs, or gently clasp the shins, sides of feet or, if you have the flexibility, take hold of the big toes. As with many yoga postures, body proportions do play a part. For those with longer legs, using a strap around the feet may offer the extra arm length needed to comfortably take hold of the feet.

Stay in the pose anywhere from 1 to 3 minutes. To exit the posture, inhale and lift the torso away from the thighs. Important: If you have any type of back injury, only perform this pose under the supervision of an experienced teacher.

Take Note
Never forcefully pull yourself into this posture or any forward fold. Allow the posture to deepen with time and patience. Work with your breath – inhaling and lengthening the torso, then exhaling and folding softly. Allow the lower belly to touch the thighs first, then the upper belly, then the ribs, and lastly, let the head rest down. If you have extreme tightness in the hamstrings, bend the knees considerably, until the belly can rest comfortably on the thighs. For even more ease, you can place a rolled up blanket under the knees for extra support.

Body Focus
Hamstrings, lower back

Benefits
•    Calms the brain and helps relieve stress and mild depression
•    Stretches the spine, shoulders, hamstrings
•    Stimulates the liver, kidneys and ovaries
•    Improves digestion
•    Soothes headache and anxiety
•    Therapeutic for high blood pressure, infertility, insomnia, and sinusitis

Child's Pose

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Balasana

Childs pose is a restful posture that restores balance to the body and mind. It can be usefully placed anywhere into a yoga or stretching routine or workout when calm and rest are needed, or when a return to natural breath is sought.

To come into this posture, Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees hip width.

Exhale and lay your torso between the thighs. Broaden your lower back and allow the hips to sink. Lengthen your spine by drawing the tailbone and crown of the head away from one another.

Next, place your hands on the floor alongside your torso, palms up, and release your shoulders toward the floor. Feel the opening between the shoulder blades as the shoulders drape towards the floor.

Childs pose provides an excellent opportunity to breathe consciously and fully into the back body. Allow each inhale to expand the back body toward the ceiling, lengthening and widening the spine. Then with each exhalation, release the torso a little more deeply toward the floor.

Stay anywhere from 30 seconds to a few minutes. To exit the posture, place the palms by the shoulders, and inhale as you lift the torso off the thighs, back to a seated posture.

Another variation is to stretch your arms forward to increase the length of the side body and arms.

Body Focus
Thighs, back body
Benefits
Gently stretches the hips, thighs, and ankles
Calms the brain and helps relieve stress and fatigue

Take Note
Unless under the supervision of a yoga instructor, do not practice childs pose if you are pregnant or have severe knee injuries.

Warrior II Pose

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Virabhadrasana II (veer-ah-bah-DRAHS-anna)

Virabhadra is the name of a fierce warrior. Like any good warrior demands, this posture builds heat, stamina and strength.

To come into this posture, stand with feet together. With an exhalation, step your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out, palms down.

Turn your right foot in slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right heel. Firm the muscles of the legs.

Exhale and bend your left knee over the ankle, so that the shin is perpendicular to the floor and the left thigh parallel to the floor. Aim the inside of left knee toward the little toe of left foot. Press the right heel firmly to the floor, equally distributing the weight through both feet.

Stretch the arms away from one another, keeping them parallel to the floor. Let the shoulder blades spread apart. Keep the shoulders directly over the hips. Let the tailbone drop gently towards the floor. Turn the head to the left and look out over the fingers.

Stay for 30 seconds to 1 minute. On an inhale, rise out of the pose. Then reverse the feet and repeat for the same length of time to the opposite side.

Body Focus
Shoulders and thighs

Benefits
Strengthens & stretches the legs, ankles and groin, expands the chest and lungs, shoulders
Stimulates abdominal organs
Relieves backaches
Therapeutic for carpal tunnel syndrome, flat feet, osteoporosis, and sciatica

Take Note
For a sensitive or stiff neck, don’t gaze over the front hand; but rather keep the chin in line with the sternum, gazing straight ahead.

Getting Maximum Results Part II - Alternatives to Aerobics

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In part I, I provided six reasons why continuous aerobic work is counterproductive to your training. My purpose was to enlighten a population that has been led to believe that there is only one way to train the cardiovascular system.

In this second part, I will provide trainees with an alternative strategy for training the cardiovascular system that is more effective and takes less time to complete.

The Question of Body Fat
I often ask my clients, "who has less body fat, a Sprinter or a Marathoner?" The answer I receive is almost always "a Marathoner."

The correct answer, however, is a sprinter! (In 15 years of training, only two people have answered this question correctly!). You can understand why, since the general public has been told over and over again that in order to burn fat you have to do continuous aerobic work. Sprinters do almost ZERO continuous aerobic work, yet they have less body-fat. How is this possible?

The reason is rooted in the intense nature of their training. The higher the intensity (i.e. "Intensity" is the percentage of the Maximum Heart Rate, not the intensity of effort) the more calories per minute burned during the workout. In addition (and more important,) caloric expenditure is increased for 24-48 hours post workout.

The Power of Interval Training
The way for individuals to raise the intensity of their training is to do "Interval Training." Interval Training alternates bouts of high-intensity exercise with that of low to moderate-intensity exercise. Recent studies have shown that Interval Training is more effective for fat loss while improving both Aerobic and Anaerobic fitness.

Tabata et al. (1) compared a 70% of VO2 max moderate intensity group (MIG) vs. a high intensity interval group (HIIT). The MIG group did increase their VO2 max by about 10% without a concurrent improvement in anaerobic capacity. The HIIT group improved their VO2 max by 14% and their anaerobic capacity by 28%. The HIIT group actually improved both anaerobic and aerobic capacity at the same time!

Tremblay et al. (2) compared a sprint ergometer group versus an aerobic group. Despite burning 50% less calories, the sprint group lost three times more fat than the aerobic group.

A Sample Interval Protocol for Fat Loss
As always, please check with your physician before embarking on any intense exercise program.

Table 1:

Workout(s)	Sets	High Intensity	Low Intensity
1 & 2	6	40 Sec.	2:00
3 & 4	7	40 Sec.	2:00
5 & 6	8	40 Sec.	2:00
7 & 8	9	40 Sec.	2:00
9 & 10	10	40 Sec.	2:00
11 & 12	11	40 Sec.	2:00
13 & 14	12	40 Sec.	2:00
15 & 16	12	45 Sec.	1:45
17 & 18	12	45 Sec.	1:30

•Perform 2-3 sessions/week on non-consecutive days
•Before embarking on Workout 1, take a practice workout or two to establish the fastest possible speed for the "High Intensity" sets. This is very important to elicit the proper hormonal response.

If a preparatory phase is needed before embarking on the above Interval program in table 1, follow the workouts in table 2:

Table 2:

Workout(s)	Sets	High Intensity	Low Intensity
1	4	40 Sec.	4:00
2	4	40 Sec.	3:45
3	4	40 Sec.	3:30
4	5	40 Sec.	3:15
5	5	40 Sec.	3:00
6	5	40 Sec.	2:45
7	6	40 Sec.	2:30
8	6	40 Sec.	2:15

* Perform 2-3 sessions/week on non-consecutive daysFor those of you who are in the general public and have not exercised in years do the following protocol:

Table 3:

Phase	Time	Heart Rate	Weeks
1	Work up to 45 minutes	60 % of THR*	1 - 3
2	20 minutes	80 % of THR	4 - 6

•Perform 3-4 sessions/week
•THR = Target Heart Zone
•Do not do more than six weeks of Table 3 workouts. I repeat - do not do more than six weeks of Table 3!

After completing the 2 phases in table 3, move on to table 2 interval workouts to prepare for the interval workouts in table 1.

After completing the 18 workouts in table 1, a new cycle can be started at higher initial speed during the "High Intensity" sets.

For an individualized Interval Training program contact your local PICP certified professional. Most of all enjoy the burn!

Getting Maximum Results Part I - Alternatives to Aerobics

References

1. Tabata, I., Irishawa, K., Kuzaki, M., Nishimura, K., Ogita, F., and Miyachi, M., Metabolic Profile of High-Intensity Intermittent Exercises. Medicine & Science in Sports & Exercise, 29(3), 390-395, 1997).

2. Tremblay, A., J. Simoneau, and C. Bouchard, Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism. Metabolism.43:814-818, 1994.

Hummmmmmm Away Your Stress

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When we’re anxious or under stress, we commonly breathe faster, in short and staggered puffs, with the breath coming from high in the upper chest area. Relaxation can be found with longer, slower inhales and exhales beginning low in the diaphragm.

For stress relief, try this humming breath technique called brahmari, (translated from the Sanskrit word for "bee.") The humming sound is relaxing, and as with many breath practices, lengthens the inhalation and exhalation without effort.

First, find a quiet spot to sit (and one where you won’t feel self-conscious humming!) Bring awareness to your posture – create a long spine and relax the shoulders. Begin with a few natural breaths. Close your eyes or soften your gaze. Then, with the lips sealed, inhale through the nose. Exhale, making an ‘mmmmmmm’ sound, much like the sensation and vibration of a humming sound. Sustain the sound until you need to inhale. Continue … inhaling through the nose, then humming like a buzzing bee as you exhale. Continue for several minutes or as long as feels good.
Once you’re done, spend a moment or two sitting quietly and breathing naturally. Notice any changes in your breath – does it seem more smooth and relaxed? How is your mood?

Use this technique any time you feel anxious, or for just a moment or two to realign your mind with the present moment. A little buzzing goes a long way to bringing us back to center.

Five Minute Meditation

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Next time you find yourself at a red light, or with a few moments to spare before an appointment, try this easy exercise in meditation.

Soften your gaze to a rest on a steady object or light. If the situation allows, close the eyes. Allow your attention to rest on your breath. Let both the inhale and the exhale begin to lengthen, without any strain or effort. Listen to the sound the breath makes, feel it as it travels through the nostrils, into the lungs. Imagine you can feel the breath travel throughout the body, all the way to the cellular level. When thoughts or frustration, impatience arises, acknowledge those thoughts, but don’t dwell or continue them. Gently place them to the side by bringing your attention back to your breath.

You’ve just meditated! Even just five minutes of cleansing breaths, along with a mind clear of thoughts, can better prepare you for the challenges of the day. Try this technique anytime – at your desk, before bed, sitting in a waiting room. And soon you’ll begin to feel the lingering effects that a simple meditation practice can bring.

Down Dog

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Adho mukha svana

Down Dog is a commonly known yoga pose and part of the popular Sun Salutation sequence. It is an excellent full body stretch. It can be considered an inversion posture, since the head is positioned below the heart, and with that comes the benefits of reversing the flow of blood and all fluids of the body. Down Dog also strengthen the arms and shoulders and challenges the deep abdominal muscles, which support low back posture. The action of the hip joint flexing and folding brings the abdominals closer toward the spine, strengthening them.

To come into the posture, come onto your hands and knees with your knees directly below your hips and your hands slightly forward of your shoulders. Lengthen the arms, spread your palms and turn your toes under. Exhale and lift your knees away from the floor, sending the tailbone towards the sky. Keep the knees slightly bent to begin with and the heels lifted. As the hamstrings release, continue to slowly straighten the knees. and reach your heels toward the floor. Straighten your knees only as much as is comfortable, making sure to not lock them.

As you experience this posture more deeply, begin to pay greater attention to the upper body. Firm the outer arms and press the palms actively into the floor. Draw your shoulder blades in toward your back, allowing them to widen and descend down. Do not let the head hang loosely, but rather keep it positioned between the upper arms.

Stay in this pose anywhere from 1 to 3 minutes. When you’re ready to exit the posture, bend your knees to the floor with an exhalation and rest.

Body Focus
Upper back, shoulders, hamstrings

Benefits
•   Improves digestion
•   Relieves insomnia
•   Strengthens the arms, legs and abdominals
•   Stretches the hamstrings, calves, palms and feet
•   Energizing!
•   Develops willpower
•   Stimulates the mind
•   Relieves stress
•   Relieves sinusitis

Take Note
If you have carpal tunnel syndrome support the wrists with a rolled up blanket under the base of the hands.

Standing Foward Bend

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Uttanasana

Aaaaahhhhhhhhh ... that’s the sound of a forward fold. This introspective movement, turning towards the self, is known to bring release and calm to the nervous system, as well as the entire body. From the achilles, through the hamstrings, and into the back body, nothing brings release quite like a standing forward fold.
To come into this posture, stand tall with the hands on hips. Inhale deeply to lengthen the spine, and on your exhale bend forward from the hip joints, (not the waist.) Place your awareness on lengthening the front body as you move more deeply into the fold.

If possible, keep the knees straight, but not locked. If because of tight hamstrings or a tender lower back this isn’t possible, softly bend the knees. Either cross your forearms and hold your elbows, or wrap the arms around the legs.

With each inhalation in the pose, lift and lengthen the torso slightly; with each exhalation release a little more fully into the forward fold. Importantly, let your head hang heavy. Allow gravity and the weight of the head to release tension from the upper back and between the shoulder blades.

Stay in the pose for 30 seconds to 1 minute.

When you release from the posture, bring your hands back onto your hips and on an inhalation roll back up to standing

Body Focus
Entire back body including the calves, hamstrings and lower back

Benefits
•    Lengthens the hamstrings and calves
•    Releases lower back
•    Releases shoulder blades and supporting musculature
•    Elongates the spine
•    Stress reduction
•    Introspection
•    Stimulation the liver and kidneys
•    Strengthens the thighs and knees
•    Improves digestion
•    Relieves the symptoms of menopause
•    Reduces fatigue and anxiety
•    Relieves headache and insomnia
•    Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis

Take Note
If you have suffered a back injury only do this pose with bent knees, or with your hands against the wall, legs perpendicular to your torso, and arms parallel to the floor.

One-Legged King Pigeon Pose II

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Eka Pada Rajakapotasana II

Releasing and stretching the quadriceps is a welcome relief for runners, weight trainers, and especially anyone unlucky enough to be sitting for long periods of time. One-Legged King Pigeon Pose is a fantastic opening not just for the legs, but for the entire front of the body. The muscles and glands of the throat area, the chest, the abdominals and the deep hip flexors (psoas) all benefit from this posture.

Other benefits of this posture include increased energy, stress reduction, improved circulation to the abdominal cavity and lower back, as well as relief from menstrual discomfort.

To enter into the stretch, first come to a kneeling position. (You can do this near a wall if your balance is shaky.) Bend your right knee and place the foot on the floor so the ankle is vertically aligned with knee. Allow your left leg to lay on the floor fully extended, with the top of the foot on the floor.

Bend your left knee and raise the shin approximately perpendicular to the floor. Your body weight will balance on the right foot and left knee (and thigh if you’re very flexible). To stabilize your position, push your right knee forward until it reached slightly past the right toes.

Inhale as you lift your right arm up, bend at the elbow, exhale and take the left foot. Holding the foot firmly, lift your chest and drop your head back slightly. Hold for about 15 to 30 seconds, breathing as smoothly as possible.

Exhale, release the left foot and bring the leg back to the floor. Repeat on the left side for the same length of time.

Body Focus
Ankles
Thighs
Groins
Abdomen
Chest
Neck

Benefits
One-Legged King Pigeon Pose strengthens the back muscles, improves posture and stimulates the organs of the abdomen and neck.

Take Note
If you have high or low blood pressure, a serious low back or knee injury, proceed carefully, or use a strap as shown above. Also, if you have a sensitive neck or any type of neck injury, keep the chin tucked in rather than dropping the head back fully

Half Lord of the Fishes Pose

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Ardha Matsyendrasana

The spine moves in six directions - flexion, extension, lateral bending, and axial rotation (twisting). Moving the spine through these different directions increases flexibility in and circulation to the spine, also encouraging better posture. Aside from the spinal benefits, twists also stimulate the internal organs - the liver, spleen, kidneys for example, as well as the entire digestive system by ‘wringing out’ - squeezing and then releasing to get rid of toxins and bring in fresh blood and fluids.

To come into the posture, sit on the floor with your legs straight out in front of you, perhaps with the buttocks supported on a folded blanket. Place your feet on the floor, then slide your left foot under your right leg. Step the right foot over the left leg. The right knee will point directly up.

Exhale and twist toward the inside of the right thigh. Press the right hand against the floor to encourage a long spine. Finally, seal the pose by wrapping your left upper arm on the outside of your right knee.

You can turn your head to the left to bring the twist high into the cervical vertebrae, or if your neck is sensitive, keep the gaze straight ahead.

With every inhalation lift a little more through the upper body. Twist a little more with every exhalation. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position. Repeat to the left for the same length of time.

Body Focus
Upper back

Benefits
Twists can help relieve sciatica, open the shoulders, hips, and neck and energize the body. Other benefits include relief from menstrual discomfort, fatigue and backache. The alternate compression and stretch of the chest and lungs can also bring relief from asthma and other breathing difficulties.

Take Note
If you have a back or spine injury, perform this pose only with the supervision of an experienced instructor.

Channel Cleaning Breath

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"Take a deep breath." We hear that so often – from a parent comforting a child, a physician coaching a woman in childbirth, even from the operator on the other end of a 911 call. Our stress effects our breath and vice versa. Staggered, shallow breathing is a typical stress response and can cause further agitation. By managing our breath, we can manage our stress level.

Channel Cleaning Breath, or Alternate Nostril Breathing is a wonderful exercise in breath awareness. Like many breath exercises it can soothe the nervous system and provide many health benefits, such as reduced blood pressure, decreased anxiety and stress reduction. Known as a cleansing breath, Channel Cleansing also purifies the energy channels, and brings balance to the mind and body, bringing one closer to a meditative state.

Too come into this breath, sit in a comfortable position. Gently close your right nostril with your thumb. Inhale through your left nostril, then close it with your ring or little finger. Open and exhale slowly through the right nostril. Keep the right nostril open, inhale, then close it, and open and exhale slowly through the left. Imagine the circular movement of the breath as it travels up one side of the body, and down the other. This is one cycle. Repeat 3 to 5 times, then release the hand and go back to normal breathing.

Benefits

Studies have shown that conscious breathing can reduce stress and stress-related conditions by soothing the autonomic nervous system. Lowered blood pressure and heart rate are benefits of breath awareness, as well as reduced amounts of stress hormones, reduced lactic acid build-up in muscle tissue and improved immune system functioning.

Conscious breathing can help alleviate:

Anxiety

Asthma

Chronic fatigue
syndrome

Chronic pain

High blood pressure

Insomnia

Panic attacks

Some skin conditions, such as eczema

The “I’m Every Woman” Workout

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“Whatever you want, whatever you need,
Anything you want done, baby, I’ll do it naturally,
’Cause I’m every woman,
It’s all in me, it’s all in me,
I’m every woman….”

These are the lyrics of “I’m Every Woman,” a song first recorded by Chaka Khan in 1978 that became a chart topper and inspired millions of women. About a decade later it was recorded by Whitney Houston, who also turned it into a chart hit, and eventually Oprah Winfrey adopted it for her television show’s theme song. The problem with trying to do everything, and doing all of it well, is time – or rather, a lack of it. For women who are megataskers, a total body workout is just the ticket.

I usually avoid total body workouts, as I like to keep my workouts short so the person using them can work harder. Think hard, heavy and fast. But when life gets in the way, compromises have to be made. For your consideration, I present this compromise.

What this program involves is two workouts, each used for a total of six training sessions. Train Monday, Wednesday and Friday. Why? Flexibility. In case something comes up on Monday due to your busy schedule, you can shift to Tuesday, Thursday and Saturday for that week so you don’t skip a beat.

This program trains the entire body, with a focus on major muscle groups. There are walking lunges and bench presses, leg presses and trap bar deadlifts, and…let’s just say you’re getting your money’s worth. Each workout is designed with two circuits of four exercises, so your heart will really be pumping. Here ya go!

Workout 1
A-1. Walking Lunge, Thick DB, 3 x 8-12, 30X0, rest 45 seconds
A-2. Bench Press, 30-Degree Incline, Thick DB, Pronating Grip, 3 x 15-20, 20X0, rest 45 seconds
A-3. Pulldown Machine, Straight Handle, Wide Neutral Grip, 3 x 10-12, 30X0, rest 45 seconds
A-4. Atlantis Lying Leg Curl, Feet Outward, Plantar Flexed, 12,10,8, 30X0, rest 45 seconds
B-1. Pressdown, Prone Incline, Std EZ Bar, Narrow Pronated Grip, 3 x 12-20, 30X0, rest 45 seconds
B-2. 45-Degree Incline Curl, Thick DB, Neutral Grip, 3 x 12-20, 30X0, rest 45 seconds
B-3. Atlantis Arching Leg Press, Feet in Low Duck Stance, 3 x 12-20, 30X0, rest 45 seconds
B-4. Machine Row, Seated, Low, Neutral Grip, 3 x 15-20, 20X0, rest 45 seconds

Workout 2
A-1. Trap Bar Deadlift, Floor, Low Handles, 3 x 10-12, 30X0, rest 45 seconds
A-2. Atlantis Lat Pulldown, 3 x 10-12, 3012, rest 45 seconds
A-3. Triceps Extension, 45-Degree, Incline, Thick DB, Pronating Grip, 3 x 15-20, 30X0, rest 45 seconds
A-4. Seated L-Lateral Raise, Thick DB, 3 x 12-20, 30X0, rest 45 seconds
B-1. Front Step-Up, Thick DB, Low, 4 x 12-20, 30X0, rest 45 seconds
B-2. Atlantis, Seated Pulley Arm Curl, 4 x 15-20, 30X0, rest 45 seconds
B-3. Atlantis Leg Curl, Plantar Flexed, Neutral, 3 x 10-12, 30X0, rest 45 seconds
B-4. Bent-Over Lateral Raise, Thick DB, 4 x 12-20, 30X0, rest 45 seconds

Don’t panic if your gym doesn’t have all the machines – there’s optimal training, and then there’s reality. If you don’t have a Strive leg curl machine, use a prone leg curl machine instead. The workout contains 16 different exercises, some that you may not be familiar with. As such, here are a few comments, and technique tips, about each of them:

Walking Lunge, Thick DB. DB is an abbreviation for dumbbells, and I prefer using the thick-handled variety in training. Besides making the muscles work harder, they allow you to get in some forearm and grip workout – which fits into the time-saving aspect of this workout.
Tip: There should be no pause at the standing or bottom position.

Bench Press, 30-Degree Incline, Thick DB, Pronating Grip. This technique involves rotating the hands from a slightly supinated (hands pointed up) to a pronated (hands pointed down) grip. This rotation is a more natural movement for the shoulders.
Tip: Think about forming an “X” with the dumbbell handles as you perform the exercise.

Pulldown Machine, Straight Handle, Wide Neutral Grip. A neutral grip, which has the palms facing each other, is a very strong grip that is easy on the shoulders.
Tip: Extend from the upper back only.

Atlantis Lying Leg Curl, Feet Outward, Plantar Flexed. Plantar flexion involves extending the toes away from the shins. The Atlantis machine has a swivel-mounted ankle pad that is extremely comfortable.
Tip: Think about forming a “V” with your feet.

Pressdown, Prone Incline, Std EZ Bar, Narrow Pronated Grip. Std EZ Bar is an abbreviation for standard EZ Bar, which is a bar with a zigzag middle that places less stress on the wrists than a straight bar does.
Tip: Hinge at the elbow.

45-Degree Incline Curl, Thick DB, Neutral Grip. Performing curls from this angle increases the stress on the start of the exercise.
Tip: Keep the upper arms as perpendicular to the floor as possible.

Atlantis Arching Leg Press, Feet in Low Duck Stance. Turning the feet outward increases the stress on the vastus medialis oblique, or VMO, which is the teardrop-shaped quadriceps muscle on the inside of the knee.
Tip: The heels are 10-15 centimeters apart.

Machine Row, Seated, Low, Neutral Grip. This popular row works the upper back muscles closer to the spine.
Tip: Ensure maximal stretch of the lats.
The design of this barbell enables you to perform the deadlift with your hands by your side. The back is in a more upright position, and as such works the legs harder and places less stress on the lower back.
Tip: Drive with the legs first.

Atlantis Narrow Parallel Grip Lat Pulldown with D Handles. Make sure the palms face each, since each arm works individually, the motion on the shoulders has far better ergonomics
Tip: The triangle handle is pulled to the waist.

Triceps Extension, 45-Degree, Incline, Thick DB, Pronating Grip. This exercise involves the hand rotating from a semi-supinated grip to a pronated grip.
Tip: The dumbbells must touch the shoulders.

Seated, L-Lateral Raise, Thick DB. This exercises the medial (side) portion of the shoulders, which provides width to the shoulders when viewed from the front.
Tip: Elbows are bent at 90 degrees and are locked in that position throughout the movement.

Front Step-Up, Thick DB, Low. The lower step of this exercise is placed so that the thigh is below 45 degrees to emphasize the quadriceps – higher up would work the hamstring more. This is a great exercise to work the legs without stressing the lower back.
Tip: The knee is kept slightly outward as you go up and down.

Atlantis Seated Pulley Arm Curl. Provides excellent isolation of the elbow flexors.
Tip: Sit with your back straight.

Atlantis Leg Curl, Plantar Flexed, Neutral. This variation works more on the saggital hamstrings.
Tip: Toes are pointed away and straight.

Bent-Over Lateral Raise, Thick DB. This is a great exercise for the posterior (rear) head of the deltoids, an often neglected muscle in many weight training routines.
Tip: Elbows should be kept slightly bent throughout the exercise.

There you have it: a workout for the busy, modern woman. It will get you strong and lean and will leave you with plenty of time to work on achieving all your other goals.

Additional workouts:

Womens Leg Training: Phase One

Womens Leg Training: Phase Two

Women’s Leg Training: Phase 2

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Now that we have you warmed up from my first program, here’s a much more intense program designed to accelerate your progress. As with the first workout in this series, this program consists of only two training sessions a week, but they are so effective at working the lower body muscles that performing three such workouts a week would result in overtraining.

Phase 2: Agonist Supersets
Generally, when exercises are paired together they work opposite muscle groups, such as using an exercise that works the biceps (which flexes the arm) paired with an exercise that works the triceps (which extends the arm). This is called an antagonist superset. In this program you will perform an agonist superset in which the two exercises work the same muscle group, which significantly increases the amount of work you’re doing in training the muscle group. That is the first difference in the supersets performed in this workout.

The usual way supersets are designed is that an exercise that isolates a specific muscle group is followed by a compound exercise that uses the same muscle group along with others; for example, pairing a biceps curl (isolation exercise) with a chin-up (compound exercise). If the easier exercise is performed first, it’s called a pre-exhaustion superset, and if the harder exercise is performed first, it’s called a post-exhaustion superset. As an additional change, for the first superset in the Monday workout, I decided to offer a much more intense superset by pairing two compound exercises, a Front Squat paired with a Heels-Elevated Back Squat.

Finally, you’ll see that the rest between supersets is only 10 seconds, which essentially serves to extend the duration of the set and increase the time the muscles are placed under tension. The effect will leave you breathless, both literally in how it affects you physically and figuratively in how it enhances your results.

Monday
A-1. Front Squat, 4 x 4-6, 40X0, resting only 10 seconds, then decrease the weight by 10-15 percent
A-2. Heels-Elevated Back Squat, 4 x 6-8 reps, 20X0, rest 3 minutes

B-1. Lying Leg Curl, Feet Neutral, 4 x 6-8, 40X0, rest only 10 seconds, then decrease the weight
B-2. Romanian Deadlifts, 4 x 10-12 reps, 4020 tempo, rest 3 minutes

Thursday
A-1. Bent-Knee Deadlift, 4-6, 40X0, rest only 10 seconds, then decrease the weight by 10-15 percent
A-2. Dumbbell Lunge, 4 x 10-12 reps per leg, 20X0, rest 3 minutes

B-1. Poliquin Neutral Leg Curls, 4 x 6-8, 80X0, rest only 10 seconds, then decrease the weight. In this exercise variation you lift the weight with feet dorsiflexed (toes pulled towards you) and lower them plantar flexed (toes extended). Because you are stronger with the feet dorsiflexed, this serves to increase the eccentric load on the hamstrings (because you can use more weight) and therefore increases how hard the muscles are contracted.
B-2. Eccentric Overload, 45-Degree Back Extensions, 4 x 10-12, 4020 tempo, rest 3 minutes

This type of training isn’t easy, but after you see the results from applying yourself to it, I’m certain you’ll agree your hard work really pays off!

One Degree of Charles Poliquin

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Harold Hugel attended a BioSignature course in Toronto in November 2009. Charles Poliquin was the teacher. Throughout the 5 day course, Harold and Charles spoke about his condition and with the Poliquin Strength Institute hosting a 2 day class with Charles and Dr. Mark Houston as the presenters, in just a couple weeks in Rhode Island, Charles invited Harold to come down for the course with the intention of getting a private consult with Mark. The rest is Harold’s story – it is a reminder to us all that we do have control over our health and we do have choices. It is an amazing story, we hope you enjoy. Thank you for sharing Harold, you are an inspiration to everyone.

Dear Mark and Charles,

I wanted to thank you both for the following success story.

Charles, we met last fall in Toronto at the BioSignature course and Mark we met at the PSI in RI at your seminar on Exercise and the Cardiovascular system.

As a quick background, I retired from the life insurance industry, at age 50, as an actuary specializing in mergers and acquisitions. I'm now devoting my time to helping people getting fit and healthy.

Last October, I was taken by ambulance to emergency with an uncontrolled arrhythmia. By the time the paramedics hooked me up to their heart monitor, my heart rate had decreased to 230 bpm. After two further trips to emergency, and a number of tests, I was diagnosed with AV nodal reentrant tachycardia. The suggested course of action was a cardiac ablation. They wanted to do the surgery as soon as possible.......which in Canada meant 6 months. In the meantime, I was put on calcium channel blockers to lessen the chance of further arrhythmia's.

So, I had six months to get into the best shape of my life. My attitude was that no matter how minor the surgery, it was still heart surgery and I wanted to be prepared. The BioSignature course was a great start and gave me focus on nutrition and supplementation. Charles suggested I consult with you, Mark, at the RI seminar in January. At the seminar, you gave me an SVT protocol.

[Aside: Mark I think you'll find this amusing. I told my daughter, who is in med school here in Canada, that I was consulting with a US cardiologist on nutritional supplements to reduce or eliminate symptoms from SVT. She tried to talk me out of seeing this "quack cardiologist" and insisted I stay on the prescription meds and have the surgery. When I got back from your seminar I handed her your book "Handbook of Hypertension"... at which point all she said was "Oh, it's him". I never heard another comment from her about my new course of action. I guess even in Canadian med schools, your work is well respected!]

So what's happened since the seminar?

- I followed the SVT protocol for six weeks... and have not been on a prescription med since then.
- I started a business, with another Poliquin trained strength coach, focusing on Poliquin strength training, nutrition and supplementation.
- I continued my Poliquin studies by taking the BioSig CE course in March and the PICP Level 2 course in June.
- Last November, Charles measured my body fat at 28%... I'm now down to 13.5% and am aiming to get below 10% by year’s end.

- I have had no arrhythmia's since starting the SVT protocol.

The surgery was scheduled for mid-June. Two weeks before this date, I called the booking nurse and told her I didn't think I needed the surgery and wanted to have a consultation with the cardiologist to confirm. Needless to say this raised a few eyebrows.

"... did a doctor give you the advice to hold off?" No.
"... you know if you don't have the surgery now, it will be a minimum of 9 months before we can re-book you. Are you sure you want to wait?" Yes.

In any event, they took me off the surgery list and had me booked for a follow-up with my cardiologist at the next available date which was in September.

Earlier this week, I met with the Cardiologist and gave him the full story of what happened since the original diagnosis. I ended by asking him the question "do think I still need the surgery?" He answered me in one word... No!

We then had a wonderful discussion about the Canadian medical system and the importance of people taking control of their own health. In his estimation over half of all heart related surgeries could be eliminated if people would take control of their own health like I had. This pretty much echoed the comment you made Mark, when you indicated that 2/3's of all heart related prescription meds would not be needed if people would take control of their own diet and exercise.

He also joked that one of the advantages of the long waiting times in Canada, was it allowed people like myself to cure themselves!

So, thanks to both of you for helping me get healthy and avoid heart surgery.

Kind Personal Regards,
- Harold Hugel

The Six Steps of Effective Goal Setting for Strength Training

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“Change” was the buzzword of the 2008 presidential election, and the promise of the Obama platform to solve this country’s problems was undoubtedly a major factor in one of the most remarkable political successes in history. Such a huge goal requires an equally serious commitment. Likewise, to make changes in athletic performance or body composition or just because you’d like to be stronger, you need to take a serious look at goal setting.

Billionaire Sir Richard Branson and I are both big believers in goals, but we prefer to call them “challenges.” Whether it is about building a fortune or building Herculean strength, challenges are essential. You have to stretch the envelope to get ahead. Call it semantics or splitting hairs, challenges are more motivating than goals. We both find “I bet you can’t do it” very motivating words. Throughout my career I’ve always put bonus clauses for medals in my letters of agreement with national teams; they’ve always overlooked them when signing. It’s always been a pleasure cashing in on them at the end of the season…especially when they have forgotten about agreeing to them.

Effective goal setting goes beyond simply jotting down a wish list of how much you want to lift and posting it on your refrigerator. You will have to put some work into it and understand that it is an ongoing process. To get you started, here are six basic steps that will enable you to set goals that can be achieved and help you outline a plan to achieve them.

Step 1: Determine the goal in a specific and measurable way, and set a deadline
Here’s a motto for you: “The more precise you are, the better.” Just saying some positive affirmation such as “I want to be the biggest and strongest I can be” is worthless because it is 1) not specific, 2) not measurable, and 3) doesn’t contain a deadline. Instead, make a specific goal such as “I’ll bench press 300 pounds with a close grip by December 1, 2009.” The date is especially important, because if there is no deadline, you will procrastinate.

Step 2: Assess your starting physiology
You should determine where you are physically so that you can determine what might be limiting your progress. For our example, if you have the testosterone count of a third grader, don’t expect to move up a weight class. Or if your zinc status is lower than the ethics of Enron executives, there is no way you will be able to manage your excessive inflammation and have enough androgens to achieve your goals. An adrenal stress index, a hormonal profile and a comprehensive metabolic profile are all good assessments to use at the start. There are people well trained in biofeedback devices and techniques, such as applied kinesiology, that can give you great starting points.

Step 3: Ask, “What are you willing to do?”
Make a list of what you need to do to achieve your goals, and then make a list of what has to go in order to reach those goals. And consider that no worthy goal is ever reached without making some kind of sacrifice. For the 1992 Albertville Olympics, we had a guy trying out for the Canadian Bobsleigh Team who had tremendous talent but drank like a fish every weekend and engaged in various other (as the Father of American Weightlifting, Bob Hoffman, was found of saying) “dissipations.” This guy used to be so hung over that only his Tuesday, Wednesday and Thursday were productive. He ended up losing his spot to a naturally slower guy who edged him out on testing day because the slower guy never missed a workout and showed up in better athletic condition when it counted most. It was a classic case of the turtle beating the hare repeating itself. Don’t underestimate how lapses in discipline can affect your training. For example, if you smoke a joint every Friday, your testosterone is suppressed till the next Monday.

Step 4: Determine the behaviors that go with Step 3
Because your subconscious does not recognize the past or the future, positive behaviors should be written in the present tense. So rather than writing, “I will consume two grams of protein per pound of bodyweight daily,” you should say, “I consume two grams of protein per pound of bodyweight daily.” Here are a few more examples:
    I take my insulin-sensitizing supplements three times a day.
    I alternate one squat workout with one deadlift workout.
    I take 30 grams of Omega-3 a day

Step 5: Make a list of intermediate goals with deadlines
You have to be able to repeat your physiological assessments on a frequent basis to determine if you are on the right track. If you’re not progressing as quickly as you want, you need to change your approach. For our example, you may find after testing that your protein intake is fine but your carbs are too low. Or that the intensity is too high and that you need to take the Yin stack to calm down at night.

Step 6: Keep a detailed training and dietary log
Keep a detailed logbook of your training program. According to Tommy Kono, a two-time Olympic golf medal winner who set world records in four different weight classes, there is no single better training aid. Says Kono, “The palest ink is better than the best of memories.” A well-kept training journal allows you to monitor and evaluate the efficacy of your training program and helps you to set short-term goals. No matter if your arms are 13 inches or 19 inches in girth, a training log will keep you on track for long-term success.

When using the training diary as a tool, make sure that the training conditions were the same. For example, rushing through a workout shortens the rest intervals and thus makes a comparison with a normal workout difficult. Also, consider that honesty is critical to derive success from a training log, and this means that you should record only the reps done in proper form. An intern trainer once asked me to go over his training log to help him design better training programs for himself. I would see things like 100 pounds for 9.3 reps. I asked him how he could do 9.3 reps. He replied that he did 9 complete reps, and then only a third of the rep. I then asked him, with a serious look on my face, “How can you be sure it was not 9.32 or 9.38 reps?” I could instantly read the anxiety in his eyes, indicating a ninefold increase of cortisol from the perceived screwup. Needless to say, once I related the story to my hockey star client Al MacInnis, he promptly assigned the intern the nickname “9.2”, which has stuck to this day.

The training diary helps me tremendously as a strength coach in deciding how to orient the training from phase to phase for every single client. At our training centers, our training diaries are computerized so that we can produce ongoing statistical analyses of the training progress and effectiveness for each client. This methodical log keeping, along with the help of a brilliant statistician, has helped me develop structural balance norms and optimal and precise volume and intensity prescriptions for specific lifts. You can learn to use this log and program design at any of the PICP certification programs.

By following these six steps you might not gain a high political office, but you will maximize the odds of reaching your goals because the steps will give you the right tools. Give these steps a try – for a change!

Why Women Should Not Be Afraid of Gaining Muscle

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Increasing your muscle mass and bone mass has a myriad of health benefits.

Here is what you should know before you frown upon on gaining a few kilos of muscle mass:

1. The more muscle and bone mass you have, the greater the acid buffering power you create. That is, you now have more protein, potassium, magnesium and calcium to buffer the acidity in your body. The more alkaline you are:

- the greater the endurance potential of the body

- the greater your immune power is, the better your chances at surviving cancer or the swine flu.

2. According to Tufts University, the greater your muscle mass the greater the longevity potential. It is, in fact, the number one biomarker of longevity. It is a far better predictor of longevity than total cholesterol or blood pressure.

3. The more muscle you have, the more insulin receptor sites you have, and the more sensitive they will be. Increased muscle prevents diabetes and metabolic syndrome. Translation: the more muscle you have, the easier it is to have low body fat.

4. The more muscle you have, the more calories you burn at rest. It is estimated that for every pound of muscle you gain you burn an extra 50 calories a day.

5. The more muscle you have, the more strength you have. This, according to the same researchers at Tufts University, is the number two predictor of longevity. For women, strength is empowering.

6. In my thirty years of experience as a strength coach, for every kilo of lean tissue gained, there was an equal loss of weight in body fat. In other words, the body composition changed dramatically. For example, a female executive with a 60 kg bodyweight with 20 % body fat has 12 kg of fat. If, in 10 weeks, she gains 4 kg of muscle mass and loses 4 kg of fat, her body fat will now be 13%. With these body composition changes, not only will she feel more empowered, but her body will look fantastic!

A Weight Loss Lesson from the Tennis Court

5/21/2013 5:48:31 PM

There are basically two ways to win a tennis game.

In the first, you hit “winners”- shots that are absolutely un-returnable, killer smashes, put-aways, or balls that are perfectly placed where your opponent is not. Your poor opponent looks helplessly as the ball sails to a part of the court where they can’t possibly get to, and you win the point.

I spend an awful lot of time playing tennis and an awful lot of time trying to hit “winners” and an awful lot of time being frustrated because most of my “winners” wind up well outside the lines of the court, losing me the point.

Yesterday, my Zen master of a tennis teacher- Delroy Reid- asked me to try a different approach. (Stay with me on this- it’s going to be relevant for weight loss and- truth be told- for life itself.)

Here’s what he said- “Keep the ball in play”.

Now this might not seem like such a radical concept, but consider this-- Even if you don’t have a terrific shot, even if you have lousy placement, even if you’re a C level player- if you hit everything back, what do you think is going to happen?

I’ll tell you, because I’ve tried it.

Your opponent is going to miss.

He’s going to get frustrated, he’s going to lose patience, he’s going to try for a winner, and unless he’s a pro level player, most of the time he’s going to miss his shot.

And you’re going to win.

Get where I’m going with this?

Most people don’t succeed at the weight loss game because they keep trying to hit “winners”. There are no “winners” in weight loss. Infomercials promise them- “lose 16 pounds in a week”- but trust me, the only people who do well on those programs are the people who sell them.

But what if you just “kept the ball in play”?

That means not expecting miracles, staying patient, staying in the game, hitting back whatever ball life throws you (like a plateau)- preferably with a smile- and just, well, staying in the game.

You can’t win that game unless you stay in it.

Unfortunately, too many of us give up. In weight loss and in life.

Maybe the key to winning in weight loss- and come to think of it, in life- is simply keeping the ball in play.

As Woody Allen used to say, “90 percent of life is just about showing up”.

Women's Leg Training: Phase 1

5/21/2013 5:48:31 PM

America has become obsessed with Michelle Obama’s toned arms, which enable her to boldly wear sleeveless dresses. Are we seeing a paradigm shift in the way women are thinking about their bodies? Do I have a new, major market for my new book about arm training? Ah, probably not.

With due respect to the First Lady, most women could not care less about having a peaked biceps or stunning forearms. Just look at the cover teasers on women’s fitness magazines, with promises of shapely glutes and legs dominating the page. Sure, there is always a feature on the latest bizarre crunch exercises, or some mysterious Pilates stretch that contorts your body into a position that resembles recombinant DNA, but the focus is always on how to build shapely legs and glutes. This article will show you how – or at least, how to get started.

Since shaping these areas is a major topic of interest in the women’s market, I will give you a routine every month to achieve that goal. This one has you training the lower body twice a week.

Phase 1: Strength-Endurance Phase
When beginning any program, or when coming off an extended break from serious weight training, it’s best to start with a method of training called strength-endurance. This type of workout is characterized by higher reps, or relatively high reps and short rest intervals. The result is the production of a lot of an exercise byproduct called lactic acid, and for those who are not used to such training it can quickly lead to nausea. So at first, you need to use relatively light weights until your conditioning improves.

Because this is a taxing program, there is a tendency to perform the exercises quickly. Don’t – as not only will this affect the desired results, but also when you neglect the tempo, often the quality of performance will diminish, which can increase the risk of injury.

If you’re not familiar with my workouts, I use a system of numbers and letters to designate the order in which the exercises should be performed. With these workouts, you will see the letters A-1, A-2 and A-3. This means that you perform the exercises in a circuit: You will perform one set of exercise A-1, followed by one set of exercise A-2, followed by one set of exercise A-3. And the tempo represents how long to perform each phase of an exercise: A formula of 3124 means that you would lower the weight in three seconds, pause in the midrange position for one second, lift the weight in two seconds, and then rest four seconds before performing another repetition.

Note the short rest intervals after the first two exercises in each cycle, followed by the longer rest interval after the third exercise. You want to work hard, but you don’t want to be breathing so hard that you can’t concentrate on using good form. Also, I’ve arranged the exercises from hardest (back squat) to the easiest (a relative term in this case) (dumbbell deadlift). This order will provide a consistent level of difficulty throughout the workout – not easy, mind you, but consistent.

Monday
A-1. Back Squat
15 reps, on a 3010 tempo, resting only 10 seconds
A-2. Dumbbell Lunge
10 reps per leg on a 20X0 tempo, resting only 10 seconds between sets
A-3. Dumbbell Deadlifts
25 reps (yes, 25 reps…as in 20 plus 5). Rest 3 minutes.

Do three of these cycles, which will be a total of nine sets. If you find this routine too easy, I don’t believe you and suggest you find yourself a PICP certified coach in your area to take you through it. To find a certified coach, click here.

After that, we’ll talk.…

OK, let’s move on to the second workout (and by the way, if you can’t work out on Monday and Thursday, then try Tuesday and Friday – it doesn’t matter, as long as you give yourself at least two days of rest to fully recover from each training day). This exercise concentrates more on the hamstrings.

Note that the position of the feet is different in the first two exercises. This is because there are several hamstring muscles and they have different lines of pull. As such, to thoroughly work this muscle group you need to vary your foot position on leg curls.

Thursday
A-1. Lying Leg Curl, Feet Inward
8 reps on a 40X0 tempo, resting only 10 seconds before decreasing the weight and performing A-2
A-2. Lying Leg Curls, Feet Outward
8 reps on a 40X0 tempo, resting only 10 seconds before performing A-3
A-3. Back extensions
25 reps (yes, 25 reps…as in 20 plus 5). Rest 3 minutes before returning to A-1.

Also perform three complete cycles. Again, this workout only involves nine sets, but is much more difficult than it looks on paper. This day concentrates more on the hamstrings.

This is an especially effective program. For motivation, you should record your measurements and take before-and-after photos, and also get your bodyfat percentage checked. Of course, make certain to address proper nutrition and supplementation because without them, you won’t get all the results you want, but you can be sure that this routine will propel your results.

Give this program a try for one month, and then get ready for the next program. This will be fun!