Designed for Motion…

There is no question that our bodies are designed for motion.  A literal miracle of design, our bodies are capable of 1000’s of movements and when trained adapt to various stresses. No matter what our background or activities of choice, our bodies combine movement patterns of

Build Core Strength

joints, tissue and muscles to accommodate our needs.

This is not just evident in sports or fitness.  The very tasks of living on a daily basis involve mulit-joint, multi-planar motion of our amazing bodies.  Everyday tasks such as lifting groceries, gardening, walking, getting in and out of bed, getting up off the floor, catching our balance of we slip on the ice….all of these things require out bodies to work as the unit there were designed to be.  Our muscles and joints on a daily basis, hundreds or thousands of times each day work as a team – together – to get the job done.

Why the Isolation?

Why then, in our quest to be “fit” do we isolate, separate and force our muscles and joints to work alone and apart from their design in the name of “isolation”?  Is this really the best way to train the body?  Think about it…picture walking in to any large gym facility.  What do you see?  Probably rows and rows of machines, treadmills, bicycles “tools” for training our bodies.  Now ask yourself….how does this make my body better, more efficient, more fit for my daily living?  Shouldn’t your fitness routine incorporate exercises, or drills that train your body to more easily perform its natural movement patterns – its daily function?  Therein lays the principle of Functional Training.

Ace Fitness describes it this way.  Functional strength training involves performing work against resistance in such a manner that the improvements in strength directly enhance the performance of movements so that an individual’s activities of daily living are easier to perform. (Source – click here)

How we’re designed to work…

Basically, functional training is exercise that trains the body to perform movement patterns that can correct or improve the performance of tasks specific to daily living, or specific to a particular sport.  Every wonder why fighters are so strong and agile?  Why dancers are so flexible and graceful yet incredibly strong?  Ever watch the Olympics and marvel at what the human body is capable of depending upon its training?  Just look at the body composition differences between a swimmer, a speed skater, a gymnast, a skier?  Each athlete is a master at their own sport because they train specifically for that sport.  They train their bodies functionally to create strong movement patterns and conditioning to support their specific discipline.  They train functionally.  Why then should we not train functionally?  Perhaps our training is less specialized but still relevant to our daily activity.  Relevant to REAL movement.

Build overall strength and balance

By training functionally, you will not only reap the benefits of a better tuned body.  One that works as the UNIT it is, you will also achieve better calories burn, better fat burn, and an all

Leg Extension...

around more efficient workout.  Think about it.  How many calories to you burn working biceps, isolated and alone? How many calories do you burn working biceps while also working the muscles in the glutes, hamstrings, core and low back?  In additional training functionally can also ward off dangerous muscle imbalances and in the process protect from injury both inside the gym and out.

Consider this example…

Check out the leg extension machine.  Most gyms have one.  This machine is designed to work the quadriceps, the muscle group at the top of the front of the leg.  To use the machine you must sit in a seat and extend your legs from the knees lifting the desired weight by extending your legs.  Think for a moment…have you ever in your entire life performed this task in your day to day activity.

The leg curl...

Really?  In addition, to keep muscle balance you must fine another machine to work your hamstrings.  This exercise is more difficult as it requires lying on your stomach and pulling a weight toward your glutes with your heels.  How often does that one show up in your busy day?  Skip the second exercise and you could create a dangerous muscle imbalance that can lead to problems such as low back pain and potential muscle tears as your body tries to compensate for the imbalance.

The squat...covering your bases...

How do we functionally train these same muscle groups (quadriceps and hamstrings) to create muscle balance and to aid our body in working as a unit with multiple muscle groups working together to perform a task?  Better yet, how do we do this with minimal equipment and space?  Consider a motion as basic as the standard squat.  Performed with proper form the squat recruits muscles throughout the body (even more if you add a press at the top) and balances the work between ALL the let muscles.  BONUS! Focus on impeccable form and you will also work the core and lower back! This total movement package strengthens the entire body as one

unit , improving balance and THAT translates to your day to day. (Not to mention, this type of work is more efficient in burning calories and can even provide a metabolic boost.)

Bottom line: Train your body to work as it was designed to work – as a unit.  In doing so you will create a stronger functioning body and a better life!

Today, my 6 and 7 year old headed off to 1st and 2nd grade.  I was ready for it.  They were ready too.  I gave them a kiss, and my husband drove them to school.  I’m not worried a bit.  I LOVE you Ethan and Cecelia.  You are so very fun!  I’m glad to share you with the world.

I, also, dropped my 9th grader off for his 2nd day of high school.  If you live in and around St. Louis, you know high school is a really big deal.  Bigger than perhaps any other city.  He was tired from the homework, football practice, and waking up early each day.  I was ready for this too!  I was surprised by how ready I was.  I LOVE you Jacob.  What a fine young man you are growing up to be. 

My husband is taking his Lieutenant’s test as well.  Good luck baby!

As if that wasn’t enough, today is the last day of AMP’D in St. Louis!  I LOVE my AMP’D cadets.  I LOVE you guys.  You are amazing.  You really are.  It is my pleasure to work with you, know you, and watch you achieve your goals.  I thank you from the bottom of my heart.  TRUELY! 

As school begins and Cadets graduate, I find myself uncharacteristically numb to the emotional opportunities all around me.  So, I decided it was the perfect day to watch “The Boys of Fall” video by Kenny Chesney.  Football moms have been telling me for weeks to watch it.  My son kept telling me to watch it.  His friends kept telling me to watch it.   Every conversation has gone like this, “You have got to watch it. You’ll cry.” 

My response has been “why would I want to watch it then?”  I don’t like romantic movies.  I don’t like to cry. I don’t like to appear weak.  (Don’t even say it.  I know!)

Anyway feeling numb today, I thought I would watch this so-called tear jerk-er.  WOW!  You can better believe I will be giving a speech inspired by this one when AMP’D begins again on September 13!

When it comes to love….what’s enough? 

Thanks everyone!  It has been a great summer and the future is so bright. 

Watch the video yourself! (more…)

Your body needs a healthy energy source!

How often do you head out for a workout without a pre-workout meal? Most people looking to get in better shape often think that they’ll lose more weight by not eating before a workout. This can actually have the opposite effect, along with gaining less muscle mass, a slower metabolism (more fat), & not to mention an athletic performance comparable to Betty White…

Even those of you that workout at 5 AM or 6 AM should consider eating a little something before heading out for your workout. Please read on to understand why!

Eat a combination of healthy carbs and protein!

A healthy pre-workout snack is a must...

First and foremost, a snickers bar is not what I am talking about. A candy bar is not the best source of energy needed for a good workout. What I’m talking about is a combination of healthy complex carbs and protein. This will be a longer lasting energy source to give you the boost needed for a good training session and help the body repair itself during recovery. Here are some good healthy options:

• Bananas or other fruits
• Oatmeal with Whey Protein Powder
• Oh Yeah or Supreme Protein Bar
• Cottage cheese and low-fat crackers

Does your car run without fuel?

Your car won’t drive without gas, right? The same is true about your body, which is a complex machine that needs energy to run as well. If you train on an empty stomach your body is going to search for the easiest energy source. It will typically start with any remaining sugars (glycogen) in your blood. When that’s expended, it will take protein from your muscles as well as fat and convert it to sugar. That’s one of the reasons your body temperature rises when you exercise. (source – click here).

While you want to burn fat, you also want to MAINTAIN and INCREASE muscle mass. If the body is getting energy from protein sources, your muscles are compromised as they’re being used for an energy source, thus your performance will suffer!

Be proactive and get results!

There’s an old saying, “It’s not what you do at the gym, it’s what you do when you’re not at the gym.” Think of the pre-workout meal as the start of your workout. For best results have a healthy snack about an hour before you train. This will give your body the energy it needs to train hard and more importantly maintain and build your muscle mass. The more muscle mass you carry, the more efficiently your body will burn calories and help you maintain your desired weight!

Drink plenty of water...

Think WATER doesn’t count? Think again!

Your body uses the water in your blood to carry nutrients such as sugar (glucose) to cells and to remove waste products from the cells. The presence of water in your body ensures that you can safely sustain physical activity. As you exercise, your body produces heat. This heat leaves your body as you perspire, taking with it electrolytes — elements such as potassium, calcium, sodium and chloride. If you don’t replace the fluid you lose during exercise, your heart rate increases and your temperature rises, putting you at risk of dehydration as well as compromising your workout.

To stay well hydrated during exercise, the American College of Sports Medicine recommends that you:

• Drink enough fluid to balance your daily fluid losses. You’ll likely need more on days when the temperature and humidity are high.
• Drink roughly 2 to 3 cups (0.5 to 0.8 liters) of water before your workout
• Drink roughly 2 to 3 cups (0.5 to 0.8 liters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.
• Drink about 1 cup (0.25 liters) of water every 15 to 20 minutes during your workout. You may need more the larger your body is or the warmer the weather is.

Lean what works for you…
Be aware that finding the right foods to eat may take some trial and error. Some people find certain foods and beverages eaten close to exercise can be troublesome. Experiment and find the right combination for you.

I’ve been in the fitness business for 10 years and was an avid exercise nut for many years before I made health and wellness my professional and personal life choice.  I remember the leg warmers and sweatbands of the 1980’s (and have even dressed in my “aerobics” best for a recent Halloween party!), step, hi/low, freestyle, memorized choreography and doing my hair and makeup before I went to class… Viva Olivia

A Positive Evolution: It’s exciting and amazing to see how fitness programming and the industry have evolved.  We want better results in less time in a cost effective way.  A large part of the United States population continues to age while wanting to stay fit.  Kids are participating at a higher level and specializing in one sport at a young age.  How is the fitness industry answering the call for change?

Time Conscious Workouts: Shorter yet higher-intensity workouts will be more appealing to those with busy schedules because they can reap significant fitness rewards with relatively minimal time investment.  Boot camp and circuit training will continue to be popular.  Both are a great way to burn a large number of calories while improving your strength!

Functional Training: This is a trend toward using strength training to improve balance and ease of daily living.   Functional training workouts will increase in variety, including popular suspension training tools such as TRX.  The portability and time-efficiency of these workouts will appeal to people looking to stay fit at home, the office, the gym or while traveling.

Older Population: Programming for aging adults will remain a strong trend next year. This group recognizes the benefits they receive from regular exercise participation, including lowering blood pressure and cholesterol to maintaining one’s functional independence and overall wellbeing.

Kids: Student athletes are incorporating training into their off-season in order to stay in top shape for their sport of choice.

I’m excited about the trends in the industry.  We are meeting the needs of a broad group of people, not just specializing in one target market.  Health and fitness is a lifestyle choice!

Salmon fillets (or any kind of fish)
Sandwich Thins
lettuce
tomato
onion
non-fat Greek yogurt Ranch dip

Grill salmon. Mix a carton of Greek yogurt with dry Ranch seasoning mix. Put salmon on a sandwich thin. Add tomato, lettuce, onion, and yogurt spread. Have a side salad with it!