Body Weight Resisted Exercise (BWRE)-- why I heart!

photo credit: obo bobolina

• Why I'm an advocate of BWRE?
  
  Body weight resisted exercise is mobile!
  You can ditch that gym membership and further save yourself from the possibility of picking up the swine flu from the gym pigs.
  It will enable you to work out in the comfort of your pj's, er... own home.
  
  BWRE is functional! How, you ask? Well, the nature of using your own body weight as a resistive force makes you activate your entire body to perform the action. Hence the reason that it is often times MORE DIFFICULT than spot training.
  
  Understand that this is the means by which our body was meant to function: AS A WHOLE rather than a sum of the strength in each muscle.
  
  Performing BWRE such as pull-ups, push-ups, lunges and squats allows you to activate muscles in a specific sequence which will directly transfer to daily activities such as walking, running up stairs and climbing the buildings (if you are this Shadowhare--if you have not heard of him, I strongly encourage you to click this link and check out the new generation of crime fighters).
  
  Muscle firing that occurs as a result of efficient motor planning (the ability of the brain to determine which muscle should fire at what time in order to achieve a task) ensures maximal strengthening and minimal injury.



• How is it different from spot training?
  
  With isolation training, often times if the exerciser is not incorporating a full body workout, their muscles become asymmetrical and unbalanced, leading to altered strain patterns on the bones and potential for injury.
  
  By incorporating whole body training or BWRE, your body is forced to utilize the small stabilizing muscles that you would never train via isolation moves.



• What exercises does this incorporate? And can it form a full workout?
  
  Sure it can be a full workout! Form a circuit with 6 to 8 of these and voila- instant work-out!
  Push-ups Variation I II
  Pull-ups and loads of variations
  Squat
  Lunge, Dynamic Lunge, Lunge with trunk rotation, backwards lunge
  Burpees
  
  ...and there are a TON more! Just google it!
  

How about you guys? Do you prefer weights over body weight resisted exercises?

Dance it up folks!

Howdy Folks! Happy Hump Day-- mid-week celebrations all around!!

(*cue streamers and confetti*)

It's not oft that I do a post about MEMEME, but today feels different! I want to share with you guys a slight transformation that I have discovered in myself over the past couple of months/years/decades.

My life is very movement oriented. I spent hm, approximately 10 + years of my life studying the science of human movement. Daily I deal with the way others move and how I can assist them to fine tune that so that their lives can run just a touch more smoothly. And yes, I am a regular gym-goer, having explored the likes of most aerobic, yoga, pilates, spin classes offered.

The underlying theme for me has always been move better, live better, FEEL better.

Fantastic.

{Fast forward to now}

I'm fascinated with people of all walks of life and how they move in particular. I am the person who gets to the airport an hour and half early to sit and have a tea while I watch people scurry past me.

I watch ALL the corny dance movies to see the last scene and youtube knows no other peruser so interested in extreme sports.

I chock it up to ENVY. Yes, I want to be these people, they have the moves that I never will, etc etc etc. UNTIL the other day, it HIT me like a ton of bricks.

Before I had always thought that these individuals were gifted, they had something that the likes of us won't experience in the entirety of our lives, (no matter how hard I tried). But, its not true.

I learned this through an epiphan-ic (my own dictionary) moment I had this past weekend...I was taught a new strategy for performing a pull up and low and behold-- I COULD DO IT! Floods of excitement took me over and made me wonder how I have been under utilizing my potential all these years!!

I learned that it's not a physical limitation, its a strategical one. AND I could be good at loads of things that I've never even given a shot at!

This simple thought opened so many doors for me. So I'm starting a project for myself...

I've committed myself to exploration of different types of movement (and how they are taught) from salsa to hip hop, gymnastics to tight rope walking, parkour to skiing.

Please share in the videos that have helped inspire me:






What things have you tried for fun? Suggestions for things I just HAVE to try out!? Any epiphan-ic moments you have had which have changed your life?? How so? Explain Explain!

The big Stretch

Some say it is an essential component of exercise. Others are not quite so sure it helps with anything at all. Then there are those who combine it with moves that defy all traditional exercise altogether.

So here are MY thoughts on it AT THIS TIME:

The idea of stretching is based on the fact that in time, through postural adaptations and poor mechanical use of our bodies, certain muscles become shortened and therefore lose the ability to fire effectively. This means that other muscles (likely the ones with a size advantage) are forced to compensate for the loss.

When one muscle 'substitutes' the strength or motion for another weaker or less advantageous muscle, it changes the way our bones move on one another. This is where we run into problems which is why stretching is necessary.

Reciprocal inhibition is the phenomenon which signals the muscle in opposition to the one in an excited state to relax. This means that the firing of one muscle group should lead to the lengthening of the opposite. Example: when you perform a bicep curl, your tricep muscle is lengthening to allow you to move through the full range of motion at the elbow.

Yoga is effective to improve flexibility of our body by the incorporation of active stretching elements, added to the meditative state which allows our muscles and brains to understand the idea of a muscle's elongation.

Yes, I'm saying that a mental block could be to blame for your inflexibility!

What does this mean to you?

Active stretching with the understanding and realization that one muscle contracts while the other lengthens can be a highly effective method of re-balancing muscular relationships.

Most individuals who experience 'stiffness' in muscles have not fully understood the relationship of allowing a muscle to elongate and therefore suffer as a result (barring any physiological block).

It is important that I emphasize that the exerciser is able to actively promote relaxation to the lengthening muscle to maximize this effect. This can further enhance performance in a variety of muscle excitation events (walking, running, jumping, sporting) by allowing proper lengthening at the appropriate timing and sequencing in a specific movement.

What are your thoughts on stretching? How often and how do you do it? Have you seen a change in your performance as a result?

Q & A: Sleeping Posture

Does it do damage in the long term to sleep on your belly, without supporting your hips?

In regards to sleeping postures, often times a corrected sleeping posture may only last that way until your halfway asleep, at which point you will automatically move back into your specific posture of comfort.

Therefore, rather than specifying how one posture may be more healthy than another one, I will generally access a client's posture and recommend some adjustments to avoid painful patterns from developing.

As far as sleeping on your belly is concerned, the main problem with that position is that your low back is left unsupported. This increases the lumbar curve in the spine and can compress the discs between each vertebrae.

Can this cause back pain? Sure, it can definitely be a contributory factor to back pain. Any position which is placing force on the discs in a non-distributed manner can lead to undue wear and tear to the back structures. This position also alters the length relationships of the muscle surrounding the pelvis and tailbone, which can lead to compensatory movements in walking, reaching, bending, climbing stairs and sitting.

You can place a pillow under your hips to help you support your low back while you sleep, but it won't always be there when you wake up. Another trick to learn to sleep on your side which is the safest sleeping position in my opinion is to use a Body Pillow. You can hug this pillow and wrap your leg around it so that your body is fully supported and your spine is in a safe position. This can also help prevent you from rolling on to your belly.

How about you? What are your sleeping habits?

Email me your questions at 101exercises (at) gmail!

Happy Monday!

Conversation starters

photo credit: moist production

Fun Anatomy Facts on a Fantastic Friday:

• The longest nerve in the body is the Sciatic Nerve which starts in the low back and runs down the back of the leg. In some people, this nerve cuts through the Piriformis muscle. Tightness in the piriformis can lead to what is often termed 'sciatica'.



• The membrane that surrounds bones, called the periosteum has more nerve endings than soft tissue, making it more painful if you get hit directly on a bone surface. This is also why tattoos on bony surfaces can be especially painful! Shin splints caused by shortened muscles pull on this periosteum, causing the stabbing pain that results.



• The longest muscle in the body is the Sartorius, which begins at the outer thigh and ends on the inside of the knee. It acts to allow us to pull our knees apart and bring them up towards our heads.



• We have 38 bones making up each foot. On the sole side of the foot, we have 4 layers of muscle which act to create movement, stability and flexibility.



• The smallest bone in the body is the Stapes bone located in the middle ear. It is approximately .11 inches long!



• My favorite class in graduate school was Gross Anatomy where we dissected human cadavers, also the class I struggled the most with, but LOVED every second :)

Hope you guys have a FANTASTIC weekend!

Please share your fun facts in the comments!

Sit up, man!

www.toothpastefordinner.com

The weather is a turnin' here in London folks! This means that people cut out of work around noon on bright sunny days to litter the pub-side streets kicking back a couple pints with their mates. And for those of you wondering, yes, Monday through Fridays are all equal opportunity drinking days in Britain, friends.

However, it's a nice change from the bundled, sour faced Londoners that exist during the winter months, and as it turns out, they may just be doing some good by standing rather than sitting at their desks all day (now the drinking, that's a topic for a different blog).

Have you ever thought about how much of your time you spend sitting? Wait, you're probably sitting as you read this huh?

So many people out there are spending the majority of their work day in front of the computer, seated in a chair for what may seem like an eternity at day's end.

Studies have indicated that in a seated posture, our low back is withstanding forces that are four times our body weight! Multiply that by the amount of time we spend sitting and its no wonder that 8 out of 10 individuals will suffer back pain at some point in their lives.

We have explored in detail why back pain occurs, and even how to address it via exercise. We even talked about how to re-wire your brain to accept an ideal posture.

What a mouthful!

Let's talk office posture.

• Feet
  
  Starting at the bottom, while sitting at your desk are your feet flat on the ground? Ladies, this means slipping off those heels to place your tootsies smack down on the floor.
  
  This ensures that the forces on your legs are evenly distributed, thus preventing muscle imbalance throughout the hips, legs and feet (which can affect your ability to walk, run, ski, skate, balance yourself on a tight rope...all these things that we do :).


• Knees
  
  Are your knees at a level below or just level with your hips? If you need numbers, this means creating a hip angle which is greater than 90 degrees. This may pose a problem reaching the floor with your feet, in which case a shoebox should do the trick.
  
  By allowing your knees to fall below hip level while seated, this enables you to maintain an upright sitting posture in spite of tight hammy's (which tend to pull your pelvis into a backwards tilt). Furthermore, this position helps to prevent your hip flexors from tightening up!


• Pelvis
  
  Your sits bones, or ischial tuberosity are semi-circular bones which sit at the bottom of your pelvis. (This is the bone people refer to when saying that someone has a bony arse.) These are the bones that were meant to carry the brunt of the force while in a sitting position. I encourage you to check out this picture which shows a woman who is sitting on her sit bones versus sitting on the tailbone.
  
  Note that sitting on the tailbone causes spinal distortion through the entirety of the body!
  
  SO, learn to sit on your sit bones by rolling up a towel and placing it directly behind your bones while you are in a sitting position. The second you roll backwards, you will feel the towel and be immediately reminded of where you need to be!


• The rest of you
  
  Elbows should be as close to your side as is comfortable.
  Wrists should be at neutral, not bent up or down to reach the keyboard.
  Shoulders should be relaxed down, with shoulder blades melting down your back.
  Head should rest on top of your shoulders (not leaning forward to reach your screen!)
  Computer screen should be at a height where you are neither tilting your head upwards or downwards to see.

So how do you feel about your own sitting posture? Do you find yourself slouching at work and stiff as a result? Do you experience back pain? Do you take hourly breaks!?

Be Green!

In honor of Earth Day 2009, I have compiled a list of ways that you can do to contribute to saving our environment for the generations to come.

After all, the children are our future.

• Water
  
  Find out how much water you are using daily with this Water Consumption Calculator. Conserve water with each flush by placing an empty water bottle inside your toilet tank to reduce the amount of water used per flush.


• Swish, swish
  
  Recycle old clothing that you are done with by hosting a Swishing party! Invite all your friends over with their wardrobe outcasts and swap your ill-fitting clothes with ones that are new to you!! Read more about swishing here


• Switch off your outlets!
  
  In London, all the outlets have a switch next to them allowing you to cut the electricity flow while the outlet is not being used. Go to your local hardware store and find out if this is available to you! It may just be a matter of installing new outlet covers and twisting some wires!


• Go paperless!!
  
  Almost all errands can be done online these days folks. Contact all your utility companies and your bank and flex your green muscle by going paperless!


• Bag it up!
  
  Remember that convention you went to or the last fun run you did that handed out your goodies in a canvas bag? Well, dig it out and use it! Keep some bags in your car for all occasions including trips to the mall, grocery store and Target!

What are you guys doing to help the environment? Are you consciously making changes in your life to improve the well-being of our earth?

Thanks to Miz for the reminder!!

Who doesn't want to be happy?

photo credit: postaletrice

Today's society is plagued by what seems to be eternal black skies. Fear of lay-offs, high blood pressure, terrorism, heart disease, global warming, cancer and now pirates? But, in spite of dreary headlines being splattered across newspapers everywhere, our well being needn't suffer.

Taking a positive outlook, some say, along with proper nutrition and exercise, can help us to balance out our lifestyle.

As it turns out, those who maintain an optimistic outlook on life tend to show less incidence of chronic illness, both physical and mental. It is likely that when these individuals are faced with the perils of adversity, are able to protect themselves from the negative affects of stress.

Studies show that this phenom is contagious. Individuals who were surrounded by friends who described themselves as 'happy' were more likely to experience the same glee in their own lives.

What's even better than that? Researchers have demonstrated that with a good teacher, you can learn to be optimistic and re-wire your thinking to improve your life!!

• PRACTICE REALISM
  
  While being chipper can get old, FAST, and more important than that is that you are in touch with reality. Small things may seem like the end of the world, but taking a step back and considering alternate options can be the best way to keep your head up and stress at bay.


• ALLOW YOURSELF TO GRIEVE
  
  While it is easy to fall into a depressive state over a lost loved one, or job, it is important grieve with acceptance in mind. Thinking of the big picture in situations like this can help you to lay it to rest and look forward to your future.


• BABY STEPS
  
  As with any big change in life, it is important to take it slow and avoid immersing yourself in anything that will make you feel overwhelmed. Start with a positive thoughts journal so that you can transform your thought process and see if this spills into the rest of your life!

Me? I'm a huge fan of the power of positive thinking. Glass half full, put on a happy face, the sun will come out tomorrow, sh!t-happens-but-it-will-never-hold-me-down type of person. Since I have come to the realization that THIS is who and where I want to be, things slowly started to evolve around me. It is an ongoing process, and day by day I'm learning how what I think affects my quality of life and that of the people I keep in close company.

How about you guys? Where is the milk line in your glass? Have you seen a positive impact in your own life as a result?

Q & A: Just Breathe

Photo Credit: creativedc

Happy Monday Blog Fam!

Just a quick note to SHOUT a HUGE THANKS to all of you folks for chiming in on last Wednesday's post regarding making some changes ova here on 101!

I am currently in the process of working out some kinks and moving to a new platform, so stay tuned for that! New platform will address: LARGER font size, continuation of posts with internal knowledge and practical tips, plus some fun extras that I hope you will enjoy!

Please continue to send in your QUESTIONS for me regarding your own rehab, your cousin's sisters uncle's knee that has been acting up or any ole' general health/fitness questions/concerns!

Today's Question, well its less of a question and more of a lead off...

"...in most routines, you breath in on the concentric [see I'm learning and paying attention] move and breath out on the eccentric. In another workout they do the opposite [pilates] and it's kind of confusing. I usually just try to do as they say, but often find myself still breathing in on the concentric and exhaling on the eccentric especially when using weights. It's easier for me to switch when doing exercises not using weights. I get why it's the way it is when doing crunches, but the rest does kind of confuse me. It keeps me on my toes, though."

We talked about how important it is to breath while you exercise, emphasizing that breath facilitates movement.

It is important to outline here that different disciplines have different thoughts on breath. Therefore, the instructor in yoga will cue breath in a much different way than someone in a Pilates class would. If you are able to pick it up wherever you go based on these cues, then great!

Otherwise, its OK to breath at your own pace.

My thought on breathing when I am working with my own clients: in the first couple of sessions, I don't care WHEN they are breathing as long as they ARE breathing.

Once they have mastered some of the basics of form, then cueing breathing becomes more important to me.

Breathing tips:

• There are muscles in between each rib which aid the mechanical movement involved in breathing. Use these as a tool to ensure that you are getting the maximal benefit: As you take in a breath, your ribs should expand upwards and out, exhale and the ribs move down and inwards.


• Utilize the entirety of the lungs by allowing your chest and belly to expand with each inhale.


• Rule of thumb (ROT): Exhale on Effort.


• ROT #2: If your arms are involved in the exercise, allow them to aid the mechanics of your ribs by inhaling as you lift your arms up and exhaling as your arms return to your side (TRY IT NOW!).

Again, I emphasize that it is important to breath while you are moving, whether you funnel it down to a science based on specific movements is up to you.

Experiment with what helps you to achieve your goals. Pay attention to what you do naturally and try it the opposite way. Does that make the movement easier or harder? Do you tend to hold your breath on a difficult movement? Try to exhale while doing it and see what difference it makes!

Just don't let it complicate your workout!

THOUGHTS? QUESTIONS? COMMENTS? How do you guys breath while working out?

Rock on! It's Friday!

photo credit: aussiegall

Fun Friday Tid-Bits:

• Mommy, come play with me!
  
  Experts at the American College of Sports Medicine have made it publicly known that we should all kick off our shoes (or lace them up) and get out and play more!
  
  Cut a rug, play some Kan-jam (which is, by the way, the GREATEST game ever!!), jump over some ropes, or spin the hula!
  
  These type of activities can lead to better hand-eye coordination, improved problem solving skills and lower stress levels which can lead to improved overall quality of life.



• No salt for me, thank you.
  
  Do you have any idea how much salt you are consuming in a day? The American Heart Association reports that the average American consumes approximately 9 to 12 grams per day!!! To give you a better idea, this is TWICE the recommended daily dosage!
  
  The truth is, salt is inherent in most all foods, and unless you made it from scratch, chances are you aren't really seeing how much is going into your body. High salt intakes can lead to high blood pressure and concurrent heart disease.
  
  So next time, pass on adding any salt to your meals. Keep your veggies healthy and salt free and draw your attention to what is going into your body so that you can keep your heart safe for the sake of your family!


• Age Well
  
  Quick and dirty of this link: lifestyle choices affect how we age and the quality of life we lead. Learning to find a balance between the stressors and choices which can lead to a fulfilling life may be the key. The tips to get you there?
  
  
  
  1. Eat your Potassium.
     
  2. Power of positive thinking.
     
  3. Get your cardio in!
     
  4. Consume the 'good' bacteria.
     
  5. Vitamin B & D
     
  6. Omega 3s
     
  7. Maintain strong social connections.
     
  8. Tai-Chi or forms of meditation
     
  9. Cut out the cow (red meat)
     
  
  

How's your weekend shaping up? Got any big plans? Is the sun shining where you're at!?

It's a beautiful day!

photo credit: aussiegall

For most of us, there are days which are more challenging than others. Maybe its because your little one was up all night with an earache, or you spent half the night tossing and turning because of your honey's snoring or it may just be that you're having an 'off' day.

It's cool, we all experience this from time to time.

The real test of ourselves is what comes afterwards. Do we float the 'boat of defeat' or do we shove the day off as if it never happened and vow to wake up the next day with energy and vigor?

These triggers are the ignition of a great lifestyle change. Or not.

The longer I'm in this game (yes, the Game of Life), the more I realize that all of our truths, meaning the things that we deem to be true in our heads were written by US. Sure, your mother had something to do with it, and maybe we can even give your mean 3rd grade teacher some credit, but ultimately, you were holding the chisel that etched it in stone.

Body work/fitness/healthy lifestyle choices are all based on what your pre-concieved notions of YOURSELF are.

"I'm fat."
"I'm out of shape."
"I'm weak."
"I'm inflexible."
"I'm not athletic."
"I'm not coordinated."

...I could go on and on and on, and aptly name this post, "Phrases that make Rupal stark raving mad." but...I'll spare you the grief.

What most people do not understand is that we all have the ability to do IT. Whatever IT is for you. We were all blessed with a body that moves and functions beautifully. There really are NO physical limitations that you can't overcome.

Every attempt is a step towards achieving your goal. It's not that you can't do it, it's just that your still working towards reaching the top.

For example, maybe you were over at MizFit yesterday reading all about Interval Training (which, if you haven't already done so, I highly recommend that you do) and while reading through the comments, you ran across someone who struggles to 'work that hard'. Automatically, you have associated interval training with 'hard work', even before you have tried it!

You've created a negative association that leaves you feeling defeated and ill-equipped with something that is one of the best fitness techniques out there (in my opinion).

What we fail to realize in most of these situations is that once you cross that bridge, or jump that hurdle (the mental hurdle) you can do anything. Your body is NOT the limiting factor. It's your brain.

I challenge you today to try something new, small or large (maybe a new class at the gym) and erase all pre-conceived notions about it, work at your own pace and encourage yourself with positive affirmations. See how you feel coming out. Please share!!

Have you had the experience where all of the sudden things begin to change in response to your thought process? Do you feel defeated before you start things? Are you scared to start something new because you think it's going to be hard? Do you find yourself saying any of these sayings to yourself?

All aboard the bus of change!

Photo Credit: aussiegall

There is going to be some changes up in here soon, I just haven't quite figured out what they are going to be... so I need YOUR help!

Today I'm calling out to ALL of y'all for feedback.

This includes the lurky's who pass by without leaving commentation. I want to hear your voices, hear all about your loves and hates alike.

Comment anonymously if you do so wish, email me at 101exercises (at) gmail if that suits you better, but please say so'thin!

Questions:

1. How do you guys feel about the length of the posts here? Too long? too short? Just right?


2. Do you folks prefer the details of the inner workings of the body or prefer tips only?
   


3. Did you like it when I featured 1 exercise per week? And if you are a newby: check out an example here.
   


4. Would you enjoy it if I split tips up into smaller tid-bits, maybe two posts daily?
   


5. What other suggestions do you guys have?
   


6. What tips/information have you taken away from here, if any?
   


7. Questions you guys have for me? Pick my brain!!
   

THANKS THANKS THANKS in advance for your feedback! I appreciate all the blog-love & support!

It's all in the shoulders baby...

www.toothpastefordinner.com

Ever notice someone walking down the street with their head down and shoulders hunched even though the sun is shining and birds are chirping? Their body language, starting at the shoulders is leading you to feel apathetic towards their possible plight.

Fast forward to the next city-dweller who is toting a Blackberry in one hand while speaking into their Bluetooth headset regarding some meeting that they are running late for. Shoulders: up near the ears, you can just feel the stress radiating like a force field.

Then, you nearly run into a woman who although she is dressed to a tee in a sharp suit, she looks as if she has stepped out of a spa minutes before. Shoulders back, head upright and face is incredibly inviting.

Your shoulders are powerful tools of persuasion. Employers even admit that they will invite those who appear confident into their workforce over others (it's terrible, I don't agree with it).

BUT, introducing mobility and muscular balance into our upper body (shoulders and head) not only can help us appear well centered, but can lead to powerful force production through our arms as well!

The shoulder complex is actually made up of 5 joints which combine motion to allow the arm to move smoothly on the trunk.

Key Points in the shoulder:

• The shoulder blades move freely on the ribs: slide up towards your ears, down towards your buttocks, round your shoulders forward and meet behind you to crack a nut.
  
  ACHIEVE BALANCE: Scapular stabilization
  


• As your arm lifts above your head, your shoulder blade slides down your back to allow you to achieve full range of motion (your lower trapezius & Lattisimus Dorsi muscle activate this motion)
  
  ACHIEVE BALANCE: Lat Pulls


• Your stable shoulder blades will lay flat on the trunk while at rest. Meaning your shoulder blades should not stick out.
  
  ACHIEVE BALANCE: stabilization exercises


• Your upper back and ribs are required to have sufficient mobility to help balance out relationships in the upper quadrant.
  
  ACHIEVE BALANCE: upper back/rib mobility

How are your shoulders sitting on your trunk? Do you hold your tension there like most of us do?

Q & A: Eccentric Loading.

My trainer mentioned something about eccentric exercises, but I didn't quite understand what he was talking about. What does eccentric mean and why is it important to incorporate this into my routine?

This is a great question. I'll spare you the soap box routine about muscular balance, postural adaptations, learning to use your body efficiently etc etc.. here, but uh, keep that in mind as you read through this :)

There are three types of muscle contractions:

• Concentric: The external load placed on a muscle (i.e. dumbbell in a bicep curl) is overcome by the muscle fibers sliding over one another and thus causing the muscle to shorten.


• Eccentric: The external load on a muscle is greater than the internal force being generated (think placing a heavy box down onto a table). This type of a contraction leads to a lengthening of the muscle fibers.


• Isometric: This is when the muscle is neither being lengthened nor shortened, rather it is staying the same length over time.
  

Most exercises have both a concentric and eccentric quality. For example, the upwards motion of a bicep curl produces a concentric contraction while the lowering forces the muscle to provide eccentric control. It mostly depends on which part you emphasize to change your results.

Muscle spans the length of a skeletal bone(s) attaching at two points. The origin and insertion move towards one another to produce a concentric contraction and lengthen away from one another eccentrically. Muscle possesses the highest potential strength at its belly, growing weaker as you move towards its ends.

Most experienced lifters (and their bodies) understand concentric contractions very well. Concentric contractions (muscle shortening) utilizes the belly of the muscle to overcome the force being placed on it.

Exercises which are eccentric in nature, (think negatives) utilize the entirety of the muscle from the origin to the insertion to accomplish the task, thus producing a much more balanced strengthening pattern. This is why eccentric exercises are currently being viewed as being superior strengthening tools in the fitness arena. This is not to say to ban your bicep curls, but rather switch up your focus so that your muscles can achieve the most benefit.

Eccentric exercises are ALSO very functional in nature. The control gained from them is important for ANYTHING requiring control such as descending stairs, downhill walking, throwing, pushing, and reaching.

Control is the result of the surrounding muscles working in harmony. With muscle imbalances, it is difficult to produce controlled movements.

Isometric exercises are great for stabilization around a joint. The static plank is a great example of an isometric exercise where the muscle is neither lengthening nor shortening, forcing all the muscles around the joint to hold on.

Why does it lead to soreness?

Delayed onset muscle soreness (DOMS) is often seen as a result of eccentric loading on a muscle due to the lengthening quality of the action, leading to microtears in the muscle fiber. You are essentially introducing load to an area of the muscle which barely gets much action, therefore, its essentially like starting a new exercise or adding weight and you should expect to feel some soreness.

Want to incorporate this into your routine?

Change the emphasis from the shortening to the lengthening portion of your contraction by performing counts of 2-1-4.

Two seconds to lift, one to hold in the middle or end, four to lower back to the start position.


How do you feel about eccentric exercise? Had you heard of it before now?

QUESTIONS QUESTIONS, Calling all QUESTIONS! Email me at 101exercises (at) gmail or leave it in the comments!

Happy Easter!!

Photo Credit: RudeZombie

Photo Credit: Tombako the Jaguar

Photo Credit: Peterastn

Photo Credit: Cobalt123

No news in the way of fitness here today.

Ok, fine, I don't celebrate Easter, but who can resist baby bunnies, chocolate eggs and Sunday brunch? Plus, who am I to argue a day off of work?

What are your plans this weekend? Visiting family or having family visit you? When I was younger I used to go camping with a friend and her family every year for easter...good times :)

HAPPY EASTER/LONG WEEKEND to y'all.

It's pool time folks!

With temperatures on the rise, neighborhood associations everywhere are getting ready for the pool crowd by regulating their maintenance, hiring new lifeguards and likely offering specials to encourage patrons to join. Maybe you are thinking you won't join this year since in the past you have just wasted away your membership without going despite the motivational talks you had with yourself going in.

THIS YEAR, give your brain a rest, kick up yo' feet and let me do some of the work for ya, so you can turn the volume down on your internal dialogue now **cueing you to turn it down**

Things you can accomplish in the pool:

• aerobic exercise: good for the ticker


• resistance training: build you some muscles!


• low impact running: for you shin splint/knee pain sufferers out there


• agua therapy


• bonding with the kiddos


• get yourself a tan

While running on the treadmill can be a wildly entertaining activity, swimming offers the benefit of aerobic activity in the sun with virtually no impact on your joints. Whether you go conventional with the front crawl, or fancy with the breaststroke, the water provides you a natural resistance which increases with effort, which will enhance your work out based on what you put into it.

You don't have to swim to get these benefits in the pool either. Perform squats, kicks or diagonal chops in the pool to help build your muscles to form. The viscosity of the water allows your body to experience resistance during movement without weights, thus allowing you to functionally recruit muscle fibers without adding stress to joints and ligaments.

Runners can rehab their legs in the deep end by running in the pool! Yes, you read that correctly, you can run in the pool with the assistance of a jogger belt to keep you afloat.

Therapeutic benefits are huge here folks. Any of you suffering muscle strains, healing fractures or any other musculoskeletal problems may be able to benefit from aquatic therapy. The buoyancy provided by the water help to assist you with your body weight, which is why I can easily body slam a guy twice my size when we are in the pool (um, not that I do that). This assistance reduces the amount of stress on the joints, thus allowing freedom of movement sans pain. This property coupled with the resistance that the water provides, allows us to gain the benefit of continued strengthening and training in spite of injury. Lastly, water exerts a pressure on your skin which is perpendicular to the body's surface called hydrostatic pressure. This helps to flush out toxins, encourages blood circulation and improves your proprioception (awareness of where your limb is in space).

So what are you're favorite pool time activities? I used to love Marco-Polo! Oh and flips...those are fun too!

Win the battle AND the war: neck pain

www.wherearethedogshumping.com

How many times have you woken up from a poor night of sleep to experience what most would refer to as a 'crick in the neck'? You likely place the blame on poor sleeping posture and go on about your business as if you have an imaginary neck brace on for a couple days or enlist an apathetic friend to lend their therapeutic touch until it eases up. What you don't know is that the poor night of sleep you experienced may not have been the source of the problem, but rather the straw that broke the camels back!

• What the heck is a 'crick in the neck'?
  
  There are different theories as what the sole cause of a stiff neck is. Some say it is the cause of a joint problem (facet joint), others swear that it is caused by a problem in the disc (shock absorber between the spinal bones).
  
  I will just give you my own theory and leave it there, make your own judgements as you will.
  
  Poor sleeping posture can cause strain on the neck muscles which can lead to a muscle spasm and the formation of trigger points which are points of high tension in a muscle formed by the continuous firing of a muscle without proper relaxation. Trigger points can sometimes cause tissue tension around the 'knot' and further lead to an accumulation of dead cells and swelling.



• Why does it happen?
  
  When the stress levels are through the roof and we are sitting at our desk or in the car in a traffic jam, our shoulders will inevitably begin to float upwards towards our ears. Do we realize it? Probably not. Is it painful at the time? Nope.
  
  The upper trapezius and levator scapulae muscles are the most active in high stress situations. This causes these muscles to become overbearing and overactive during activities which involve the arms.
  
  These muscles, along with a myriad of others serve the purpose to stabilize the shoulder blade and ensure proper force transmission from the trunk through to the arms during big movements like lifting, pushing or pulling. In order for the shoulder blade to perform its duties correctly, the surrounding muscles must be active and balanced.
  
  Think of the shoulder blade as a ring which has strings tied to all ends. Now gather all your friends to hold on to one string around this ring. For it to be perfectly centered, everyone has to be providing the same pull force, otherwise it will veer off to one end (the end where your friend is pulling too hard). The upper trapezius and levator scapulae are this friend, pulling way too hard from the top, causing the shoulder blade to be off kilter.
  
  With unbalanced musculature surround the shoulder blades, you will see a compensation and substitution from stronger muscles, all leading to injury.



• What to do about a 'crick'?
  
  
  
  1. ICE: note: application of heat in the first 24-48 hours may worsen symptoms due to an enhancement of the inflammatory process. Cool down the process with some ice or an ice massage which can easily be achieved with ice formed in a styrofoam cup. Apply ice massage for up to 7 minutes, ice packs for up to 20.
     
     
  2. GENTLE MASSAGE: Rub the area in a circular motion without pain. Take deep breaths into the top of the muscle to promote muscle release.
     
     
  3. AEROBIC EXERCISE: getting your heart rate up will heat up the tissues from the inside out, releasing some of the spasm and flushing out dead tissue.
     
     
  4. ONCE PAIN SUBSIDES: Scapular stabilization exercises & Lat Pulls

{If your symptoms include vomiting, severe headaches and/or any other accompanying pain or symptoms, you need to see your physician immediately.}

What do you do for neck pain? How often do you get this? Have you adjusted the way you sleep?

Success is a baby step away...

What am I working on making a habit of these days?

Eating more protein with my meals and cutting out adding additional salt and sugar in my foods (meaning I don't add any salt or sugar that it wasn't already cooked with--sugar in tea).

How am I making it a habit and a lifestyle rather than a grudging responsibility?

BABY STEPS! and I mean little-iddy-bitty-baby steps here...and guess what? It's working!

My tips:

1. Teach yourself discipline
   
   Or force it down your throat, that works sometimes too.
   
   Make a list of your weaknesses and strengths when it comes to your habit.
   
   I'm a weakling when it comes to:
   
   - Steamed veggies (yuck!)
   - black tea
   
   What pushes me?
   
   - too lazy to get up (to get the salt) once I sit down at the dinner table {big plus for me!}--ok, confession is that I don't make steamed veggies myself- I prefer them raw..no salt needed, BUT...when I eat out, the first thing I do before I get my meal is place the salt shaker out of reach! Works like a charm.
   - milk in my tea--instant sweetness plus calcium! yum!
   
   Writing down what you have going with and against you (even the little things matter!) can help you actualize your goals by boosting your motivation/realizing your limitations in order to cut down on those that are keeping you back and pushing forward with the things keeping you afloat.
   
   
2. Conquer your fear of the unknown
   
   We all fear failure. That one little thing that will set us off coasting in a backwards direction towards our previous state.
   
   Here is where I can't stress baby steps enough. It's important to allow yourself to ease into a new habit rather than forcing it down your own throat.
   
   Tip within a tip: Find friends with the same goals and write down what your successes and set-backs have been, PLUS how you have overcome them. Swap stories and keep them close so you can re-inspire yourself in dire times.
   
   I have a carbohydrate weakness...I tend to go to the grocery store and load up on baguettes, pastas and rice.
   
   My solution: LIST. I make a list of what things I will need to accomplish my protein requirements this week, and go at it.
   
   
3. Break often
   
   Confession: I still eat pasta, and bread, quite a bit. BUT I top it with chicken or eggs now.
   
   Breaks are necessary. Jump in head first and you're bound to get burned.
   
   Instead, set aside specifics to realizing your goals. For me, I have set myself on eating one protein product in each of my 3 main meals. It should be enough to sustain me to the next meal and prevent bingeing on those chocolate covered whatevers at work that cause afternoon-lethargy!
   
   
4. Put it on your to-do list
   
   My main purpose for this goal is to help me feel more energized and keep my ticker in good shape for the long haul.
   
   First thing in the am, work your schedule around whatever your steps towards your goal may be. If its a work-out routine, plan your day before and after that. Plan your meals first thing in the morning so that you're not scrounging around for whatever suits your fancy at the last minute. Make sense?
   
   

Get the ball rolling by applying any of these tips to help change your lifestyle!! It can work for any goal from running a marathon to weight loss and exercising regularly!

What are you working towards these days? Are you consciously aware of your choice to work on it or do you just apply it whenever it seems convenient for you (that's what I used to do and realized it didn't work much for me)? I'd love to hear what you guys got brewing!!

Q & A Monday: Foam Rollers

Oh, FLG, how you read my mind sometimes I will never know.

This was on the posts-to-do list, whenever I managed to get off my kiester and get me my own foam roller. With the intention that you would have nice images of me clad in pink and black while you read my ramblings, but I suppose some links will do the trick just fine :)

Seriously folks, I urge you to head on over to The Fat Lazy Guy's Log if you haven't already been, his life and journey is so entirely entertaining and inspirational. Laughter and tears, all in one fabulous blog...GO!

Question of the week:

I've heard about foam rollers. Those self-massage things. "Self-Myofascial Release Technique". How effective/easy/rubbish are those things? Have you used them before? Would you recommend them?

I love me a foam roller. I use it as a gentle warm- up, cool-down or for muscle release.

Myofascial Release. Myo- means muscle ,Fascia means tissue. What people are referring to when they speak of a 'myofascial release technique' is a lessening of the tension which surrounds either a specific muscle or a muscle group.

Tension in our body manifests itself in the form of what are commonly referred to as 'knots' or trigger points. They form when a muscle (often times seen in the neck/shoulder area in the levator scapulae muscle) is overactive, never seeing a full release of a contraction, leading to muscle spasms. This spasm will inevitably form in the area of the muscle which has the least resistance (or most flexible tissue structure), thus resulting in an imbalance in the muscular system. (...how to release and prevent is a post for another day, please feel free to ask questions freely in the comments below).

Foam rollers are a great way to release these tensions and tissue imbalances that can build up in areas such as the shins (from shin splints), Iliotibial band and quads.

They can also be helpful to understanding the relationship of your spine to your extremities (i.e. arms and legs). Laying on it so that the roller runs the length of your spine and performing arm circles or leg drops allows your body to understand pure joint movement, and prevents you from stealing movement from your spine to achieve a desired range.

Foam Rollers can up your ab workout in an instant as well!!

Balanced Body Foam Rollers are my absolute fav. Some rollers will become misshaped with any uneven forced, but these are very firm and will last you a long time.

Foam Roller exercise links:

• Push-ups, Cobras, Leg extensions and Bridges.


• Great Resource on how to release muscle tension using the roller


• Click here to go to a google search page which will reveal a list of search items. Click the first PDF file from PerformBetter.com which will yield a PDF doc on foam roller exercises. Also Fitter1.com has one that will show up there as well. GREAT RESOURCES that I didn't want you to miss out on! (wasn't sure how else to share those links with you :)

Have you guys given foam rollers a chance? What do you think? What do you use it for?

QUESTIONS? QUESTIONS? Ask Away!!

Could you define yourself in a shape?

Photo Credit: kaptain kobold

Linda Shelton brought light to the idea of fitness personalities in a conference held by the American College of Sports Medicine in March of this year. She explains that identifying our personality can help us develop long term fitness solutions based on exercise schedules and motivational drive.

Check it! What category do you fall under?

• Square: You are mapped out in most aspect of your lives. You like to follow a rigid schedule and are a creature of habit.
  
  Your exercise world is dominated by a single routine which you have been following for years without much added variety, leading to plateaus.
  
  De-square your life: Add in variety in a routined way. Schedule in a day or two where you are trying new fitness activities.
  
  For example: if you weight train on M,W,F and devote T,TH to aerobic training, substitute this Wednesday's weight training with a yoga class.
  
  Need something less drastic? Then try swapping ONE NEW exercise for ONE OLD one into your routine on Wednesdays.
  
  Baby Steps you Squares out there, baby steps.



• Circle: You are the plan maker, the peace keeper, the social network of all your friends. You build great relationships with people and enjoy the camaraderie you find amongst your gym going pals.
  
  Exercise for you is driven by social interaction. You tend to spend most of your time in a deep conversation about someone's best friends boyfriend who's cheating on her with her cousins current girlfriend than pumping the iron.
  
  Come full Circle: Find a workout buddy with opposite social tendencies, like maybe a square? Their strict time table will help keep you on task and get you fit all at the same time.
  
  Alternatively, find a good trainer who can help you stay in the zone.
  
  Another idea-- join a fitness class or a circuit.



• Triangle: You are a fighter who drives to see achievements in all that you do.
  
  At the gym, you are meticulous about keeping track of reps and sets so that you can track your progress over time, thriving on successful gains.
  
  Obtuse-ify (word?): Triangle types tend to lose focus on their ultimate goal: overall fitness. Try to find an equally competitive buddy to train with.
  
  You should both sit down and create a list of things to work towards so that there is an ultimate goal in mind such as a half-marathon, triathlon or something similar.



• Rectangle: You love to work in a large group setting where you are able to get feedback from others and vice versa.
  
  You tend to join fitness classes and form relationships with the regulars.
  
  Un-tangle the rec-tangle: Since you like to workout in groups, days where you fall off your routine and are forced to work-out solo causes a major motivational crash.
  
  Developing a sense of what your fitness goals with a personal trainer can help you break your funk. This will keep you covered on the days where you're boss held you late without warning!



• Squigglie: You hate routine and thrive on variety, finding yourself completely bored with most things after a short period of time.
  
  Straighten out: Commit yourself to trying one thing for a month before switching to allow your body the chance to reap its benefits.
  
  A great way to east into this is to commit to something like swimming two days a week and resume your habit of class hopping for the rest of the week. Sweet compromise!

So where do you fall in this list? Or are you confused and now have little colored shapes jumping around in your head? Whatcha guys doin' this weekend?!

Alternative therapies worth a look...

So many of us suffer pains throughout our body that we may or may not get checked out by the doc. Maybe these pains are a result of how we move and function in daily life rather than something deeper. Check out these alternative therapies that may just be the answer for you: (Click on the link to find a practitioner near you!)

Alexander Technique

This technique for postural re-alignment is based on the idea that the slight modification of everyday habits can lead to ease of movement. It is an educational tool used by practitioners aiming to re-educate the client's mind and body in an effort to release tension and lessen the effort required to accomplish everyday tasks.

"An Alexander Technique teacher helps you see what in your movement style contributes to your recurring difficulties...He or she then guides you -- with words and a gentle, encouraging touch -- to move in a freer, more integrated way. "

Rolfing

Rolfing is a 10 session hands on approach which releases restricted tissue patterns, thus optimizing the harmony of muscle functioning.

Certified Rolfers practice with a 'ground up' approach, creating 'peace' throughout the body by starting at the feet. It has been assimilated to a deep tissue massage, but its benefits span a much wider range.

Research has shown a positive correlation between reduction of chronic stress and positive structural changes associated with Rolfing.

Pilates

Pilates is an exercise repertoire based on the idea that economy of body movement is achieved through a sound mind-body connection. It emphasizes the use of breath to enhance movement, creating control and efficiency from the inside, out.

Founder Joseph Pilates built the repertoire on the idea that mental and physical health are co-existant, and creating a strong bridge between the two will allow the body to function with grace.

McKenzie Method

The McKenzie Method is a method which is used by certified practitioners (therapists) to treat spinal conditions. It is a manual technique which attempts to improve the biomechanical relationship of spinal segments. In addition to an individualized combination of manual mobilizations and exercise, the McKenzie practitioner also educates the client to care for their spine to prevent future occurrence.


Have any of you tried any of these techniques? How was your experience? Please share! Questions about any of these? Interested in them?

Let's all get a little hippy!

Watching people manipulate their bodies so that they are creating art in motion, as in dancing or athletics, is very revealing as to how the body functions as a whole. It's a beautiful demonstration of how muscles interact with bones to produce a rhythmic flow of movement. From these seemingly effortless motions, we can obtain a global appreciation for where our own bodies are lacking efficiency.

Various disciplines of movement teach based on their own principles, however there has been a recent emergence of coherence based on the thought of having one major point of control. Dance instructors are fanatics about it, Shakira made a career out of it, you hear it in pilates and yoga and now, even exercise magazines are focusing in on hip control.

They all come at this topic from a different angle:

• Center of movement Initiation (dancing)
  
  Taking a slinky as an example, if we were to grab a hold of it from the middle, you would see a reactive movement pattern emanate throughout the entirety of the structure as a result. This same principle can be applied to our body.
  
  Just above our pelvis lies our center of mass. This is the point at which our body is balanced over our base of support (feet). Therefore, initiating movement from this point creates reactive movements throughout our body.


• Spinal Control/Flexibility (pilates/yoga)
  
  The most mobile segments of our spine are in our low back. This tends to dominate over movement in the pelvis which can lead to abnormal compression and back injury. By initiating spinal flexibility through the pelvis, we are able to create space in the spinal segments, therefore, lessening compression and reducing pain.


• Ensuring proper recruitment of muscles
  
  The pelvis can be thought of as a train station. It is a relay center for muscular activity flowing up, down, diagonal or perpendicular. Meaning that daily movements require that the pelvis serve as a railway for forces coming in and going out.
  
  In order to utilize the pelvis as such, it is important for your muscles to understand their function and role in the movement. In exercise such as yoga and pilates, using the pelvis as a point of control is serving the larger purpose of practice and learning in order to counterbalance abnormal forces such as overbearing muscles or movement patterns.

So what does this mean to me?

In yoga (pilates or any exercise you apply this to) you are working hard to maintain a certain position in your hips and pelvis area in order to produce a balanced relationship for the muscles which cross the hip joint. These muscles inevitably influence those above and below as well via connective tissues and the nervous system.

Application of these principles this in a classroom or exercise setting is essentially a form of learning or practice (with hopes for transference out of this setting) for your body to utilize its muscles efficiently.

Are you as in tune with your hips as Shakira? I sure wish I was! How do you view your own hip flexibility and do you feel it is a factor lending to possible knee/feet injuries you have or have had in the past? What is your own experience with hip control?