Lets ‘Spice’ it up
We are swiftly running through the first month of 2012. Everyone is still on target with their goals of being fit and healthy. The question is, how long will this last for most individuals? When does the new years resolution turn into a memory of the past or that ‘goal’ you set but never got accomplished? This happens far too much and it’s time, well, to spice things up!
Everyone wants to not only live an active and healthy lifestyle but they want to be able to eat the right foods in order to compliment their hard work. Thus, being healthy from the inside out.
The lie: “Food that is good for you tastes horrible and I don’t have time to cook.”
The truth: “I am too lazy to cook the food that is good for me.”
Fact: There are simple recipes that take minimal time to create a meal full of all the greatness our bodies need.
Lets help you out. Here are just a few recipes that take less than 30 minutes in the kitchen to create and you can make enough to last a few days. OOHH YEA!
Turkey Breast Patties
Ingredients:
1 package ground turkey breast
½ c. spaghetti sauce
2 egg whites
½ tsp. garlic powder
1 Tbs. parsley flakes
1Tbs. olive oil
Dash of black pepper
1 package fat free croutons crushed
Instructions:
Mix all but croutons together. Form into patties coat with crushed croutons and place in pan coated with PAM. Cover and cook over medium heat until done. About three minutes per side. Serve with a side of spaghetti sauce. Can also top with parmesan cheese. They are also great cold the next day!
CHICKEN CHILI
Ingredients:
2 large cans of chicken breast
1 can fat-free chicken broth
1 can chopped tomatoes with jalepenos or
Green chiles
1 can crisp corn
1 can chili beans
1 can white or other bean
1 tsp. chopped garlic/1 T. olive oil
1 tsp. chili powder/1T. chopped dried onion
Instructions:
Saute the garlic until brown in olive oil. Start adding all cans ( drain the corn and beans first). Add chili powder and onion (can use fresh). Cook over low-medium heat about 25 minutes until it is simmering… IT’S READY!
To add a KICK- add ½ cup of your favorite salsa to the mix!
Enjoy friends! Stay tuned for more next week!
Be healthy and keep moving,
Casey
Emotional Eating?
I came across a story I was reading in a book recently, that sounded eerily familiar to a majority of the situations my clients describe to me.
The story spoke of a woman (we will call her Sarah), who was trying to overcome compulsive overeating. She described a daily routine in which she would come home after a long day of work, have dinner, and plop on the couch to read a book and unwind. Only to have a thought bubble up in her head, containing an image of the ice cream sitting in the freezer. She would manage to push it to the back of her mind, but only to be presented with it a few minutes later. She would continue to push it away, only to have it more insistently come back to her, until she would finally give in and grab a spoon. Sarah would find herself standing at the kitchen counter, staring in somewhat of a trance while spooning out the ice cream. And before she knew it, the spoon would reach the bottom of the container. Feeling disappointed, guilty, and extremely bloated she would make her way back to the couch vowing to never do that again.
Sound Familiar?
The book, The One Thing Holding You Back, Unleashing the Power of Emotional Connection, presents the idea that emotional disconnection is why we fail to reach many of our goals.
The human brain is wired to avoid painful/unpleasant things and seek out pleasureable/happy things (Maslow Motivational Theory). Regardless of whether or not the stimulus that is being presented to your brain is external (like a hot stove), or internal (like low blood sugar), your brain will interpret the stimulus and try to provide the body with a way to react… One in which we avoid pain and experience pleasure. With an external stimulus of a hot stove our brains would tell us to avoid it because… well, that would be down right painful. And an internal stimulus of low blood sugar, would prompt us to eat something so that we don’t get a headache or feel hunger pains. Here’s where emotions come into play…
Emotions are physical responses to internal/external stimulus. An external input, like an insult for example, will convey an emotional response of hurt. An internal input, like missing a friend, will convey an emotional response of sadness. These emotions cause us to FEEL! Sometimes, because we are wired to seek pleasure and avoid pain, we will avoid certain emotions because they are unpleasureable to us. When we avoid emotions, analyze emotions, assess emotions, bargain with emotions, and even judge emotions we avoid feeling.
My point is… emotions are meant to be felt! When we avoid emotions we are teaching ourselves that they aren’t pleasureable. When situations arise where those emotions come to the surface the brain recognizes them as negative, causing us to instill a behavior (like eating mindlessly) that overwhelms us, confuses us, and downright stalls us in our pursuit. Emotions provide us with information that thoughts alone can’t.
We must embrace our emotions to succeed! We must actually experience what the emotion is telling us, move through it, and recognize that its okay to feel it.
So bringing it back to frustrated Sarah; after working to experience her emotions, she discovered that in her nagging thought process of eating ice cream, came a feeling in her stomach reminding her of being a young girl jumping up and down. That young girl loved ice cream, and anxiously wanted to get into the freezer. In her emotional thought process Sarah, felt the anxiousness of the little girl, reminding her of the attention she wanted to so badly as a child. And the anxiousness quickly turned to sadness… Sadness that she would typically avoid feeling, by giving in and eating the ice cream. The sadness stemmed from the divorce of her parents at a young age, and the lack of attention that came after it. With Sarah’s new resolve to experience the sadness, to process it, and to allow her body to no longer feel threatened by the ‘sadness’, she was able to finally put down the spoon and begin to lose the weight.
Whether your compulsive eating is ice cream or chips, candy or pizza… before you go blaming your eating habits on a lack of willpower. Brave an emotional gut check, you might be surprised at what you find. Emotions are our friends, feel them, and you will prosper.
Move More!
Hayley Hollander
To learn more about emotional connection, and the 2×2 process behind connecting emotionally, check out the book.
Cushnir, R (2008) The One Thing Holding You Back, Unleashing the Power of Emotional Connection, Harper Collins, New York, NY
Tips on Setting Successful Goals
It is that time of the year again. This is the time when everyone feels the NEED and the STRESS or the MOTIVATION to set health and fitness goals for the New Year. Many people don’t know how to set goals that are actually attainable to their personal success. Some may not know where to begin when setting a goal. It is easy to get hung up on the past and not focus on what is best for you in the present. A colleague of mine once told me to, “Devote your energy to create new value in the present and not resentments of the past.” With this being said, lets go over some key values to setting successful goals.
First, lets get down to the specifics. The specifics of your goal are important so that you are not overwhelmed with too many goals. Too many people make generalizations about their goal like, “I want to lose weight” or “I want to be thin.” These are not very specific. Think about how much weight do you want to lose or how about what does being ‘thin’ really mean? Lean muscle? All of these are great points to consider when narrowing your goal down to a specific one.
Next lets talk about the time frame of your goal and the realistic value attached to the goal. Many people set unrealistic goals that in turn, set them up for failure and disappointment. Making smart decisions about your goals and an attainable time frame is very important and key to success. Saying things like “I want to lose 50lbs in 4 wks” is not realistic. A goal like “I want to have a 30 inch waist in 3 months” is more attainable if you are closer to that measurement. Setting yourself up for success from the beginning is key to success in the end.
The last key value to think about is “Is the goal I set attainable?” If you have to think about it, more then likely it isn’t. Making smart choices to make small steps towards the bigger picture will keep you on the pathway to your health and fitness success. Making sure you don’t put yourself on a short time frame to achieve your goal helps as well because then you alleviate the sense of emergency to get your goal accomplished.
Lets start the New Year off with a brand new YOU! Advanced Training Performance has the trainer’s to help you set and reach any goal you have. Lets take your dreams off the shelf and make them a reality. Your success is our success!
Cheers my friends,
Casey Arnold
Menage Trois ;)
Get your head out of the gutter folks! Below was a question my professor asked in my anatomy/physiology course. I thought it was worth sharing.
What are some lifestyle changes a person can make to help to improve overall health? List at least 3 and describe the benefits of each.
In my opinion, the 3 very important factors for a positive lifestyle change in an individual to improve overall health is, weight loss, coronary artery disease, and stress. What you will probably notice is that the three components actually overlap with one another in some capacity to help in the overall health improvement in the individual suffering from one, two, or all three of these symptoms.
First we’ll discuss weight loss. One of the most important things one can do to achieve long-term weight loss and management is to set realistic goals. “It may seem obvious to set realistic weight-loss goals. But do you really know what’s realistic? Over the long term, it’s best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week, although initially you might lose weight more quickly than that if you make significant changes — just be sure the changes are health supporting. To lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular exercise. When you’re setting goals, think about both process and outcome goals. “Exercise regularly” is an example of a process goal, while “Lose 30 pounds” is an example of an outcome goal. It isn’t essential that you have an outcome goal, but you should set process goals because changing your processes — your habits — is a key to weight loss. Also make sure that your goals are SMART: specific, measurable, attainable, relevant and time-limited. An example of a SMART goal is aiming to walk for 30 minutes a day, five days a week for the next three months, and logging your results” (Mayo clinic staff 2010).
Some of the health benefits that come with reducing one’s weight are increased energy levels, lower cholesterol levels (LDL, VLDL), improved breathing, improved mobility, reduced aches and pains in joints, improve sleep, decreased risk of “coronary artery disease”, reduce or eliminate diabetes, reduce “stress” physically, emotionally, and mentally. This can be achieved by following two simple guidelines, eating healthier foods, getting and staying active.
“Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.
In particular, get your weight loss started by eating a healthy breakfast every day; eating at least four servings of vegetables and three servings of fruits daily; and using healthy fats, such as olive oil, vegetable oils and nut butters. In addition, cut back on sugar, choose low-fat dairy products and keep meat consumption to a 3-ounce portion (about the size of a deck of cards).
While you can lose weight without exercise, exercise plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can’t cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity” (Mayo clinic staff 2010).
Second we have coronary artery disease (CAD). The thing with CAD as with weight management is that we as individuals make the choices that affect our lives in either a positive or negative way. By making a conscious decision to make a positive change, all you ‘ll need to do to succeed is to implement it. With CAD, there are some things that we are either born with or just develop with time. We can’t choose to change it, but we can manage them i.e. age, sex, and family history. Some of the changes that we can make are sometimes the things we’re already doing to cause them such as smoking, high blood pressure, high cholesterol levels, diabetes, obesity, physical inactivity, high stress, and lack of sleep. With the exception of smoking and sleeping, everything else can be controlled and managed to some extent by following the guidelines from the weight loss section. Annual check ups with your physician is all a choice you can implement to monitor your heart’s health.
“Lifestyle changes can help you prevent or slow the progression of coronary artery disease.
- Stop smoking. Smoking is a major risk factor for coronary artery disease. Nicotine constricts blood vessels and forces your heart to work harder, and carbon monoxide reduces oxygen in your blood and damages the lining of your blood vessels. If you smoke, quitting is one of the best ways to reduce your risk of a heart attack.
- Control your blood pressure. Ask your doctor for a blood pressure measurement at least every two years. He or she may recommend more frequent measurements if your blood pressure is higher than normal or you have a history of heart disease. The ideal blood pressure is below 120 systolic and 80 diastolic, as measured in millimeters of mercury (mm Hg).
- Check your cholesterol. Ask your doctor for a baseline cholesterol test when you’re in your 20s and then at least every five years. If your test results aren’t within desirable ranges, your doctor may recommend more frequent measurements. Most people should aim for an LDL level below 130 milligrams per deciliter (mg/dL), or 3.4 millimoles per liter (mmol/L). If you have other risk factors for heart disease, your target LDL may be below 100 mg/dL (2.6 mmol/L).
- Keep diabetes under control. If you have diabetes, tight blood sugar control can help reduce the risk of heart disease.
- Get moving. Exercise helps you achieve and maintain a healthy weight and control diabetes, elevated cholesterol and high blood pressure — all risk factors for coronary artery disease. With your doctor’s OK, aim for 30 to 60 minutes of physical activity most or all days of the week.
- Eat healthy foods. A heart-healthy diet based on fruits, vegetables and whole grains — and low in saturated fat, cholesterol and sodium — can help you control your weight, blood pressure and cholesterol. Eating one or two servings of fish a week also is beneficial.
- Maintain a healthy weight. Being overweight increases your risk of coronary artery disease. Weight loss is especially important for people who have large waist measurements — more than 40 inches (102 centimeters) for men and more than 35 inches (89 centimeters) for women — because people with this body shape are more likely to develop diabetes and heart disease.
- Manage stress. Reduce stress as much as possible. Practice healthy techniques for managing stress, such as muscle relaxation and deep breathing.
In addition to healthy lifestyle changes, remember the importance of regular medical checkups. Some of the main risk factors for coronary artery disease — high cholesterol, high blood pressure and diabetes — have no symptoms in the early stages. Early detection and treatment can set the stage for a lifetime of better heart health” (Mayo clinic staff 2010).
Last but not least we have stress management. I look as stress as a major component and precursor to a lot diseases and conditions we contract in our lives. If you click on this link: http://www.stress.org/topic-effects.htm, you’ll see the effects of stress on the human body both physically and emotionally. “There are numerous emotional and physical disorders that have been linked to stress including depression, anxiety, heart attacks, stroke, hypertension, immune system disturbances that increase susceptibility to infections, a host of viral linked disorders ranging from the common cold and herpes to AIDS and certain cancers, as well as autoimmune diseases like rheumatoid arthritis and multiple sclerosis. In addition stress can have direct effects on the skin (rashes, hives, atopic dermatitis, the gastrointestinal system (GERD, peptic ulcer, irritable bowel syndrome, ulcerative colitis) and can contribute to insomnia and degenerative neurological disorders like Parkinson’s disease. In fact, it’s hard to think of any disease in which stress cannot play an aggravating role or any part of the body that is not affected (see stress effects on the body stress diagram) or. This list will undoubtedly grow as the extensive ramifications of stress are increasingly being appreciated” (AIS 2009).
There are many ways to reduce stress, weight management and exercise can help reduce and control stress levels. Those are but only two, and I mentioned them specifically because like my intro, I stated that “What you will probably notice is that the three components actually overlap with one another in some capacity to help in the overall health improvement in the individual suffering from one, two, or all three of these symptoms” (Hsu 2011).
There are also what I consider active and passive treatments to stress. Active is physically doing something to reduce stress levels, while passive is having an external component aiding in the reduction of stress. One is not necessarily better, it’s just options that suits the individual best. “Just as stress is different for each of us there is no stress reduction strategy that is a panacea. Jogging and other aerobic exercises, different types of meditation, prayer, yoga and tai chi are great for many people but when arbitrarily imposed on others, prove dull, boring and stressful. There is certainly no shortage of stress relievers and in addition to the above, various progressive muscular relaxation exercises, autogenic training, deep breathing, massage therapies, visual imagery and self hypnosis practices are popular. There are also acupuncture, acupressure, biofeedback, Alexander, Reiki, Feldenkrais and other bodywork and postural techniques. Some people find that listening to music, hobbies, volunteer work, keeping a daily journal of events and how they feel, laughter, playing with pets, taking short breaks or shopping help them to relax. Others find relief for their stress related symptoms from aromatherapy, nutritional supplements like chamomile, spearmint, kava kava, adaptogens and St. John’s wort or even sitting under a pyramid. There are also prescription tranquilizers, sedatives, hypnotics, antidepressants and beta-blockers for specific complaints. In addition, a variety of cranioelectromagnetic stimulation devices have been found to be effective and safe for anxiety, insomnia and drug resistant depression. Strong emotional support from group therapy, family or friends is a powerful stress buster” (AIS 2009).
Reference:
Mayo Clinic staff. (2010 December, 18) Weight Loss: 6 strategies for success. Mayo Clinic. http://www.mayoclinic.com/health/weight-loss/HQ01625
Mayo Clinic staff. (2010 July, 2) Coronary Artery Disease. Mayo Clinic. http://www.mayoclinic.com/health/coronary-artery-disease/DS00064/DSECTION=lifestyle%2Dand%2Dhome%2Dremedies
The American Institute of Stress. (2009) Effects of Stress. AIS. http://www.stress.org/topic-effects.htm
The American Institute of Stress. (2009) Stress reduction, Stress relievers. AIS. http://www.stress.org/topic-reduction.htm
Santa Run Video and Pics
Hey ATP friends and family!
We just want to send a big thank you to all those that participated in the Great Las Vegas Santa Run this year. The event was a success and WE BROKE THE RECORD this year! So, we will make it into the Guiness Book of World Records.
We’ve put together a fun video of the event below, and posted the pictures to our facebook page “Advanced Training Performance” so be sure to check them out.
Happy Holidays,
Hayley
Cold Weather Training Tips
Have you ever noticed that as the weather changes and the temperature drops so does your training program? You work hard on your fitness goals during the warmer seasons of the year and when the cold weather hits, the fitness goals seem to head to the back seat and all the hard work starts to taper off. Just because the weather changes doesn’t mean your hard work in your training program has to change as well. Most people think they can’t stay warm or they just want to hibernate inside. Whether you want you train inside during the colder seasons or outside, it is possible. Success comes with consistency, dedication and hard work. Here are some tips on how you can still continue to be successful with your workouts even in the cold weather.
1. WATER. Make sure you are always drinking water regularly. It is much easier to get dehydrated in colder weather than it is in warmer weather. If you have to adjust your drinking water temperature so that it is easier for you to consume your H2O.
2. PLAN AHEAD. Failure to prepare is preparing to fail. With colder temperatures in the air plan your workouts accordingly by packing your gym bag the night before and planning your meals for the week.
3. PROPER CLOTHING. When training in cold temperatures it is easy to over-dress which makes you sweat more and thus makes your clothes wet and body cold. Try to wear clothing that will wick moisture away and keep you warm and dry during your workouts rather than cotton, which will make your body cold when wet.
4. HATS. Make sure when you are training outside in cold weather you are keeping as much heat in your body. Heat escapes fast from your head so wearing a hat and keeping the heat in helps to avoid any illness.
5. KEEP YOUR FEET HAPPY. Even though the colder weather makes you want to layer socks on your feet don’t do it! Too many layers can cause your feet to sweat, which then leads to cold feet. Wearing a single pair of wicking socks will do the trick!
Now get out there and train and keep up the hard work.
Stay Healthy,
Casey Arnold
T-Shirt Time!
ATP T-shirts are hot off the press and ready to be modeled on your HOT body!
SPECIAL:
We will be giving away a FREE T-shirt to anyone who attends our outdoor classes in November, as well as to all ATP clients. If you can’t make a class but would LOVE to sport the ATP shirt, we are selling them for $25. If you are out of state we can ship them to you as well. Please call Hayley 702-285-4549 or Arthur 702-336-6626 to place your order.
Spread the love, spread the movement, all while being ‘POWERED BY ATP’!
Flexibility
Flexibility: the ability to move joints in the needed range of motion demanded by the movement. This is a vital part of every day life. Flexibility is something that the majority of us take for granite. It’s something that most ignore because it is painful or ‘annoying’. The truth: we need flexibility in our bodies to not only alleviate pain and stiffness, but to increase performance in life.
There are different variables that add to poor flexibility. Flexibility comes in different selections. First there is the internal resistance of a joint that may limit movement and mobility of the joint. Next there can be muscle tissue that has been scarred due to an injury which then makes it less elastic. This then limits mobility. Lastly, there is the decreased range of motion throughout our joints and muscle tissue due to lack of proper stretching and warming up.
Flexibility can be gained and improved through different ways of moving your body. In order to improve one’s flexibility, you have to be patient and consistent with your stretching and exercise routines in order to get the most out of your time in the gym or wherever you choose to train. Making sure that you warm-up your joints and tissue through dynamic warm-ups and mobilizers help to increase your range of motion. The higher the temperature of your joints and tissues, the better range of motion you will have and be less likely to injure yourself. It is truly the small changes that make the biggest difference. Once you have warmed up then you are ready for your training session. It is just as important to cool down, or stretch, after your training session as it is before you train. Flexibility will not only increase your performance in your training session but also increase the flexibility throughout the joints in your body for overall health. This chain of events will allow for better performance not only in the gym, but also in life.
-Casey-
References:
Foran, B. (2001). High Performance Sports Conditioning
A ‘Postural’ Assessment
Posture is one small item that makes a huge difference in the way that we live life on a daily basis. Look around you. What do you see when you are looking at people in the grocery store, at your place of work, running errands and even in your own home. How are they standing? How are YOU standing? You might be doing it right now and not even notice it. STAND UP!
You see, you might not have even been noticing how you stand, sit, and even move. Posture is important. It’s important because if we do not carry our bodies properly each day, we will degenerate into an uncomfortable state of being that could have been easily avoided if we took a few moments each day to evaluate our posture.
Lets admit it. Gravity is something we face every day. We can’t fight it and it’s not going anywhere. Instead of letting gravity win by letting ourselves ‘slump’ in our chairs at a desk and ‘hunch’ while moving, let’s own gravity. Think about it, the majority of the people you see everyday do not exemplify great posture. It’s time you did. Look in the mirror; start off by being aware of your posture. In order to change the habit of poor posture you are going to have to make a conscious effort. It won’t take care of itself. Keep your shoulders down and back and your chest up.
Want to do something proactive at your desk? Take an exercise ball and use that as your chair. It doesn’t have a back or arm rests. It forces you to use your trunk muscles (abdominals and lower back) to compensate for the lost back of the chair. This will help you strengthen your back and abdominals as well as your posture.
We only live once, why not walk through life with our shoulders back, our chest up, and our head held high.
Vector Variability
One of the most common excuses I get from clients who say they don’t like to run is: “I hate running in one direction, its boring!” I don’t blame them, the body doesn’t like it either, that’s why it is so boring. There really is no challenge for the brain and the tissues of the body adapt to the stress of linear movement.
But what if you changed the paradigm of how you trained all together? What if instead you went for a run and had to change your feet patterns every 30 seconds, or had to use your arms differently? What if you played a game with a ball that required you to run all over the place for 30min? Would you still be bored?
Probably not!
Your body will thank you too.
A Vector is a direction and magnitude of a force. Changing the vectors on the body, changes the forces placed on the tissues, leaving the tissues of the body to guess how to respond. We call training in this way vector variability. When we train with vector variability we keep the body guessing, and we feed the system smart information. Our mind can become united with our movements, and we bring FUN back into the equation of exercise. Check out this short video with ATP client Lori Grieco and how we integrated vector variability into her workout.
So, next time you pick up a weight to do a bicep curl, think to yourself… how many different ways can I do this to keep my body guessing and still get the same result?
Stay Healthy,
Hayley Hollander
The Power to Move
Life as we know it is a constant learning process. Each choice that we make every day must be a choice that we can live with tomorrow. Why not make the choice to MOVE every single day?
Movement is something that as we know it, can be and is being taken for granted. With the United States alone being one of the most obese countries in the world, it shouldn’t come as a shock as to why. People are just not moving. Movement and mobility is at its peak performance when we are learning how to walk. Once this movement is learned, if we do not continue to move, we lose.
The choice is yours. Do you want to move or not? Do you want to live a long and healthy life? Then move. It truly is that simple. The more you move, the longer you live. Recent studies have shown that longevity of life is 35% DNA and 65% your choice. In theory, you are choosing your lifespan. Movement comes in many different varieties. Movement doesn’t have to take place in the gym. You define your movement. Think about this: Your movement turns into exercise, which then turns into increased normal body functions, which then leads to earning a healthier and longer life. There is truly nothing but greatness for the human body when it’s in motion.
The next time you want to sit on the couch, think again, you might just want to move.
Casey Arnold
Credits:
Household Food Security in the United States, 2011; U.S.D.A. Economic Research Service, November 2010
New Class Schedule!!!
New TRX/ViPR/RIP Classes ADDED! For End of Summer & Fall
August:
6th, 20th, 27th @8am
September:
10th, 17th, 24th @8am
October:
8th, 15th, 22nd @9am (note the later time change!)
Class Details:
All classes are 1 hour long, $20 ($15 if paid in advance)
Great Harvest Bread Company on Tropicana and Hualapai
RSVP to Hayley at 285-4549
**Please come 10min early to learn set up if you are new to ViPR/TRX, bring towel or yoga mat, water, and a smile!
Take a look at our TRX on Tour workout, tons of fun… You don’t want to miss our classes!
Dedication, Discipline, and Consistency
Have you ever wondered what the secret is to obtaining the healthy lifestyle that you have always wanted? The body and weight you have always desired? Here is the secret; there is none. The only way one can truly change their lifestyle and move towards a common goal of health and wellness then you should become very familiar with these three words: Dedication, discipline and consistency.
Dedication is the word we describe when we someone accomplish something great. We say something like, “wow that must have taken a lot of dedication to complete that goal.” Anyone can be dedicated to a goal. It is your choice to choose whether or not being dedicated to a common goal is something you are capable of holding yourself accountable to. If you are dedicated enough to move every day, you are already half way towards your goal.
Discipline. Most fear the concept of discipline. Discipline should be used enrich and add to your life, not take away from it. Being disciplined is the half the step towards reaching your goal. If you put your mind to it, discipline should add value to your dedication.
Consistency is the final element towards your common goal. Without consistency you can forget about dedication and discipline. Once you set your mind to change your life for the better and decide on a goal, without being consistent with your commitment, then you have already failed. Consistency is the hardest part for most. Set your mind right and be dedicated and disciplined towards the consistency of your goal and you will not fail.
Casey Arnold
To Rotate or not to Rotate?
Rotational training is a part of training that has been either over-looked or more so, not used effectively and properly. It is important to understand when rotation is good for the body, and when rotation is not so great. Rotational training is a type of training that when used effectively, is great for enhancing mobility in the front of the body and the back of the body.
Before learning to rotate we must first learn to stabilize. I have seen too many people in the gym hurting their lower backs because they were trying to force rotation when what they needed was stabilization. Having the ability to first resist and prevent rotation is key before learning how to strengthen by rotation. The lower back was not built for rotation. The lumbar spine was built to stabilize with the lower back and the anterior core assists in that stabilization. Many lower back problems occur because the individual does not have control over their anterior core or abdominal muscles. Having a strong lower back and abdominal muscles allows for support of the pelvis and hips and the ability to resist lower back rotation.
So now you are wondering, where do we rotate? The answer is the upper back or the thoracic spine. The thoracic spine was built to be mobile; it was built to be able to rotate. The more exercises one can do for thoracic spine mobility, the stronger the person will be during rotational exercises. Once the thoracic spine is strengthened to rotate, the lumbar spine (or lower back) will assist in stabilizing making your rotational exercises pain free in the lower back. Half-kneeling chopping exercises are a great place to start the mobility of the upper back and the stability of the lower back.
By being able to understand this concept of rotation, you will be a much happier individual in every day life whether it be when playing golf, playing with the kids, or just strength training in general. Knowing how to protect and enhance the mobility and strength of your back while rotating is key to longevity in your training and health.
Casey Arnold
When Functional Training is No Longer Functional
The other day in the gym I observed someone in the gym performing dumbbell bicep curls while standing on a BOSU. The question that immediately popped in my head was ‘why?’
Understand I posed this question to myself not because I was a smart aleck but because I was legitimately curious. For the past few years I often observed people performing traditional exercises (squats, curls, overhead presses, etc.) on unstable surfaces (BOSU’s, and even physioballs – oy vey!), and asked myself the same question.
It’s a question I believe should be asked time and again about the exercises and the programs we, as trainers, put our clients through – Why? And unless there is a legitimate answer besides ‘just doing something different,’ then maybe there’s a more effective way to achieve results.
Is it to improve core strength or core stabilization? Sounds good – except there have been a number of studies over the past few years that concluded you would achieve greater core activation by lifting a heavier load on a stable surface and it would be a heck of a lot safer (Hubbard 2010; Cressey et al 2007; Spina and Lehman 2006; just to name a few).
Am I arguing that performing exercises on a BOSU or other unstable surfaces are bad or a waste of time? Absolutely not. There are a number of good reasons to use these tools such as improving balance, coordination, or agility; and preventing or rehabbing an injury. But I am saying there are far better exercises for achieving those goals then standing on balance disks and pressing dumbbells above your head. Also, the more specific you can make it to the daily activity you’re training for – the better.
And believe me when I say that trying to spice up an exercise program by mixing things up and making it fun is important. I just wouldn’t rely exclusively on ‘tools’ to accomplish that goal.
I would rather take a step back and apply concepts from the Gray Institute’s functional nomenclature to make a workout more challenging and fun. I would rather start by manipulating the environment by using equipment that best accomplishes my client’s goal. I might also modify their position by changing their stance, and then change the driver by altering how they move their hands. To make it even more interesting I could change the triangulation by modifying where they move their hands or feet. And lastly, I could change, alter or add an action.
By looking at exercise from this perspective rather than just throwing in a tool to make it more fun or challenging, we can a much more effective and efficient program.
Chris Lewis
ATP Outdoor Summer Class Schedule!
Summer has arrived! Here is the Outdoor ViPR+TRX schedule for the summer.
JUNE:
4th, 18th, 25th
JULY:
16th, 30th
AUGUST:
6th
We will keep you up to date if there are any added class dates! Let’s get after it this summer!
Class Details:
8:00am- 9:00am, $20 ($15 if paid in advance)
Great Harvest Bread Company on Tropicana and Hualapai
RSVP to Hayley at 285-4549
**Please come 10min early to learn set up if you are new to ViPR/TRX, bring towel or yoga mat, water, and a smile!
Wanna see what ViPR is all about? Check out this link
http://www.viprfit.com/
*Suspension Training is a new modality of fitness, where the participants use their own body weight as resistance. Using the principle of “standing up to train,” it’s all core all the time, while specific exercises target different muscle groups. Anyone can participate, as the intensity can be adjusted to anyone’s fitness level. If you would like to learn more, or see the TRX in action visit our website at www.getatp.com.
1) All TRX classes prepaid are $15 ahead of time, or $20 the day of. Purchase your own TRX system through ATP, and receive 2 free classes, and thereafter, bring your system to class and only pay $10 each time.
2) In an effort to fight childhood obesity, all kids from ages 9 to 15 years are only $5 per class, no matter what! (Please call to RSVP, as space is limited)
DIRECTIONS: From I-215 South, exit Tropicana West. Heading West on Tropicana you will make a right into the Smiths parking lot. Great Harvest Bread Company is on the Northeast corner of Tropicana and Hualapai.
Please RSVP to Hayley at 285-4549.
Own the Motion
Own the motion. Sounds simple right? This principle in training is one that is more often than not, forgotten about. The human body has been designed for multiple dimensions of movements. It is through these series of movements that the body is able to move freely and functionally. Our human body was designed to be able to exercise through endless amounts of motions. Once you begin to understand the movement or motion of an exercise, then you can progress to the next step of the movement. There are more ways than one to perform many movements of many exercises. The key is to know when it is time to progress.
Own the motion before you load the motion. This is not an uncommon statement for those that have listened to or read any of Coach Michael Boyle’s material. In order to progress properly through your training program and in order to maintain mobility, flexibility, and performance, one must be able to perform optimally. Performing optimally is mastering the motion of the movement of the exercise given, then progressing that movement or motion.
For example, if you cannot perform the movement of a basic squat with your own body weight, why add weight to it? Why add to immobility?
This is where the importance of a good personal trainer comes in to play. A good personal trainer will be able to assess their client’s functional mobility in order to design a program with exercises that will enhance their mobility and strength rather than take away from it. A good trainer will work to own the motion of movements before loading them. Sometimes a trainer will have to regress a movement before progressing it. Once the client has mastered those movements, progressions will be made whether they are with resistance, weights, or time. With these steps taken, the mobility, flexibility, and performance of the client will be enhanced. By understanding this concept of owning the motion, you will not only enhance your performance but you will also increase your longevity of a healthy life.
Metabolic Training: One Size Doesn’t Fit All
If you have opened up a fitness magazine or turned on the TV in the past few years, then you have witnessed first-hand the popularity of metabolic programs. From P90X to Insanity to CrossFit to outdoor boot camps, high-intensity metabolic based training programs have been the hottest trend in the fitness industry. And popular for good reason: Scientifically proven, they’re quite effective in taxing your energy systems to improve your strength and conditioning as well as shed excess body fat.
And even though these workouts are quite demanding on the body, they are not demanding of one’s time. Got less than 30 minutes to workout? No problem. A 20-minute anaerobic, interval-based workout can be more effective in helping you lose fat than a 40-minute aerobic workout, according to a 2008 study published in The International Journal of Obesity.
But popular doesn’t always mean right. Although a metabolic program may be right for you, one size doesn’t fit all. Basic exercise principals still apply. Your goals may not fit with the most popular programs.
For example, If you’re a runner, I’m not so sure spending almost 90 minutes a session, six days a week is the best use of your time like you would doing P90X.
If you’re in your 50’s and what’s most important to you is shedding some pounds and keeping up with your grandkids, then I don’t think dead lifting your body weight is the best activity for you. Yes, I know the trainers at CrossFit would say everyone should choose the weight that’s most appropriate for them, but let’s get real. There is a competitive atmosphere in programs like CrossFit that push people to lift those types of loads or perform movements that may not be in their best interest.
And that’s where the importance of a good personal trainer comes in. A good trainer can design a metabolic program (if appropriate for you to begin with) that’s consistent with your goals and interests. The one element all the popular metabolic programs have in common is the reliance on total-body movements (with the exception of P90X which throws in a gratuitous amount of isolation movements like bicep curls but I digress). A good trainer can design a program with total-body movements, and by changing the variables – equipment, tempo, movement plane, etc., produce a workout that will have quite a positive effect on your metabolic systems. All while keeping in line with what matters to you most. Play a racquet sport? Movements in the transverse plan can be thrown in. Lower back feels a little weak? Various movements that challenge your core stability can be the foundation of your metabolic program. I can go on and on.
A good trainer can always answer why they are putting you through an exercise or a program beyond because it looked cool in a magazine. And although it appears sometimes we, as trainers, were a part of the Spanish inquisition in a former life, a good trainer will know when to back off and not push you beyond your limits. A good trainer can be given any exercise and come up with at least three easier ways of performing it as well as three more difficult. By relying on a customized metabolic program, you very well may save yourself a lot of time and unnecessary pain in the process.
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