Strength-training injuries among women have jumped a whopping 63 percent according to Michelle Hamilton of Women's Health.

Skipping your warm-up is a huge mistake!

You wouldn't launch into an all-out sprint the second you stepped onto a treadmill, so you shouldn't jump right into deadlifts the instant you hit the weight room. "Working cold, stiff muscles can lead to sprains and tears," says Morey Kolber, Ph.D., a professor of physical therapy at Nova Southeastern University in Florida. "Warming up increases circulation and improves range of motion, which preps your muscles and joints for action." What to do? Walk or jog for 5 to 10 minutes, do a few lunges and push ups... warming specific muscle groups before you start lifting!

FORM IS EVERYTHING - if you aren't sure how to do an exercise, ask a professional!

Go lighter in weights until you know the form - and are comfortable with it, then add no more than 5% at a time to avoid injuries.

Women - please do not copy your boyfriends workout... most women want different results than men, and we need to train specifically for our body frame! And just because it works for your best friend, doesn't mean the exercises are what you need... again, ask a professional!

Women have more knee problems than men because of our "Q angles": if it hurts a joint, don't do it! You may just need a little tweaking in form to make it work for you.

TRAIN SMARTER - NOT LONGER!

Any questions, contact Val@rockworkout.com - we will be happy to answer them!

Turning Cancer Survivors Into Cancer Conquerors

Val Strang: Turning Cancer Survivors into Cancer Conquerors

Val Strang isn’t your typical personal trainer. Not only is she providing a certifiable butt-kicking to her clients at her studio, , she is also changing lives. Val has dedicated much of her business to helping sufferers of cancer live healthy lives through her individually-catered workouts and consultations. Pedal the Cause had the opportunity to meet this Master Trainer and Cancer Exerciser Specialist to find out more about her special work with cancer patients.

Val began her work with cancer patients at the Cancer Support Community, formerly known as The Wellness Community, when they asked if she would come in for a few days to work with cancer patients. She enjoyed her experience so much with those at the Cancer Support Community that she became a Certified Cancer Exercise Specialist. “I realized this was what all my years of studying was for—to help people feel better and stronger at the most vulnerable time of a patient’s life!”

Since then, her clientele has grown and she now works regularly with the Cancer Support Community, providing free classes to cancer clients and individualized personal training. She empowers her clients with both physical and mental strength as they battle their illness, first by preaching her motto to her new clients that they are “Cancer Conquerors” rather than simply survivors. “To be a survivor, you need to be breathing. To be a Conqueror, you regain living and so much more. I want people to feel ALIVE AGAIN—not just existing, going through the motions of life.”

Val’s passion to help those living with cancer is undoubtedly making an impact in the St. Louis cancer community. And in return, her clients continue to make an impact on her. “I am astounded by their inner strength, compassion for others, and determination. They give so much more to me that I could ever teach them. No matter how tired I am before working with a group, I leave feeling unbelievably energized!”

Val will be helping us in our mission to fund research for cancer this year and we are grateful to have her support! To learn more about Val and her studio, Rock. Workout, click here.

Wondering Wednesday - How to workout when you suffer back spasms

Today is my first "Wondering Wednesday" post. From now on, I will take fitness and nutrition questions from blog readers. I will take these questions throughout the week, and answer them each Wednesday. These can be anything from a generic question about a specific exercise, to a complex question  concerning what type of workouts are appropriate for cancer patients. I have a wealth of knowledge, and years in the industry. I know it can be difficult to get educated answers off the Internet, so I am creating this forum for people to ask me anything they are curious about.

Our first question: "When you are having back issues, such as tightness that causes spasms, what is the best way to exercise without suffering an injury?"

This a problem many people suffer. Back issues plague many Americans, whether it's the lower back or upper back around the neck and shoulders. First, it is important to understand the reason a muscle spasms is to restrict movement to protect the muscle group from further injury. Listening to your body is important. Walking and swimming are the best exercises for you to begin with. Always make sure you perform some safe and gentle stretches at the end of your cardio workout - I will send you some via email if you contact me directly at rockworkout {at} gmail [dot] com. After a few weeks of walking/swimming, add abdominal and back strengthening/stretching combinations to help strengthen weak muscles, and stretch tight areas. Working on your postural muscles with the help of a physical therapist or knowledgeable trainer will help in the prevention of future flair-ups.

Monday Myths Debunked - No Pain No Gain

How many times have we heard the saying, "No pain, no gain" - when we train, when we played organized sports, from our old coaches, maybe even from our parents.

There are myths that get stated as fact on a regular basis, and if heard enough, people start to believe them as just that. However, this all too familiar quote can be very detrimental to those believing it to be accurate.

"No pain, No gain" implies we must be hurting in one way or another to see results. The truth? While an intense workout will undoubtedly result in some soreness one or two days after, pain should not be felt during an exercise.

If your shoulder is popping, or you feel pain in your elbow do not assume it is as it should be and continue. If your knee is hurting while doing a specific exercise, stop and ask a trainer if there is a better way to perform the exercise. You would be amazed if you knew the multiple ways in which to modify an exercise. If there is not a way to modify, the trainer should be able to give you a new exercise that will target the same muscle group, but will not negatively impact the area where you are feeling pain.

We all have little glitches in our bodies. Many times, old injuries suffered as kids on the basketball court will resurface as we age. That shoulder you dislocated in football 20 years ago may not have caused many problems, but as you get older you may feel it clicking when working out. Don't assume all is well, while thinking, "Ahhh, no pain, no gain" because you will most likely injure it further.

It is always good to consult with your doctor before beginning any intense training. The last thing you want is to work hard at getting in better shape, only to be forced to stop by a nagging back injury. The point of exercising isn't to push through pain but to take things as slow as your body needs to strengthen its weak points, benefiting you greatly in the long run.

Childhood Obesity - What Can You Do Differently?

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Healthy habits are something we acquire early in life. It's like that quote, "All I ever needed to know I learned in kindergarten." It's amazing how much of what we achieve in the future, is based on what we learned as children.

As youngsters, we are introduced to concepts like coloring in the lines and following class rules. Throughout life, we will be reminded of these lessons when we sign contracts, negotiate deals and write resumes. It's at these times we will think back to our teachers who instilled patience while working towards something beautiful, as well as accountability for our actions (even if it meant learning to keep quiet when others are speaking.)

My point is, we learn most of life's basic principals and skills when we are young. One of the most important things for children to learn early is an appreciation for their overall health. Now, I don't expect your child to turn down a brownie and request a tomato slice. But we need to teach them balance.

With the childhood obesity rate on the rise, it's time to take stock of what we are doing differently with today's youth. For starters? Video games and inside amusement. Looking back, I can remember jumping rope, playing kickball, and participating in league sponsored sports. Now, kids are entertained with video games that leave them glued to the couch for hours!

It's time to get kids involved in team sports again. Going back to my earlier point, we learn a lot about life through team sports. Kids learn to share the spotlight with others and grow closer in defeat. Football players learn they can't win without the help of others. Baseball players learn that it won't always be their day, but their teammates will step-up and help pick up the slack. Cheerleaders learn there must be trust among squad members to successfully execute a stunt.

We live in a society that demands instant gratification, which is a terrible thing to teach our kids to expect. We speed through fast food joints, get each child a different meal, rush home, gobble down the food and separate to do our own things. Instead, take the 20 minutes to cook a healthy meal. Try getting the kids involved so they will look at food with an understanding. Teach them what is healthy and explain why you will put more veggies on their plates and only minimal amounts of meat. They may moan and grunt about it, when they'd rather be playing, but as they grow older that knowledge of healthy v. unhealthy will stay with them.

Take a moment and think back...even write down...the things you remember learning in kindergarten and how they have transferred to your adult life. Now, use this knowledge to form a plan for your children. Check the local sports leagues and ask your child what interests them. It's important to show your child that you will be their biggest fan! Make a point to practice with them, teach them new skills and attend all games!

Don't think you are off the hook either. This is the chance for you to set the example you may or may not have had growing up. Fix healthy meals and let your kids see you exercising regularly. Make the change as a family and kids will be more likely to follow your lead without much hesitation. Just remember, this can't be a spur-of-the-moment change...this is a lifestyle change that will lead your family down a path of health and physical well-being.

Gardening Is A Workout - Believe It Or Not!

The weather has finally turned here in the Midwest. The humidity is rising daily and April showers have left glorious May flowers.

Surely, you are beginning to hit the bike trails and the various parks in your area. If you are like most, your weekends now involve a bit of gardening. Nothing sends out the "Spring Has Sprung" vibe quite like freshly planted tulips, or a vibrant new hydrangea bush.

But, pulling out the old and planting the new can be a bigger strain on your bodies than you might think.

In fact, I had a friend tell me yesterday, "I know I only gardened this weekend, but there are parts of my body that are really sore."

That's because we have all been relatively dormant throughout the cold winter months, and now we are going to shock our muscles when we suddenly begin squatting, lifting heavy objects, and using all our strength to dig!

While many see gardening as a leisure activity involving sitting, moving dirt and fluffing mulch, it actually requires muscles we don't regularly use...especially in that particular fashion.

So before you rush out to the garage and grab your worn-in gardening gloves and your plethora of tools, take time to prepare your body.

Start by doing simple stretches. Then, begin with some squats. These are great for engaging your neglected buns, hips and thighs - No, sitting down and getting up from the couch all winter doesn't count as a good workout. Now, take some light weights and work your arms, preparing them for the digging that is about to happen. Do a few sets of bicep curls, as well as tricep dips.

This doesn't have to be an intense workout, you just need to reintroduce your muscles to some rigorous movements. Don't forget to do some stretching as well; this will also help minimize soreness after your gardening day.

Remember not to push yourself. You will be sore the next day, but preparing your muscles through stretching and strength training will have a positive impact on how sore you will be the day after.

Happy Gardening!

Your Daily Routine is an Opportunity for Fitness

We should all devote at least 30 minutes each day to exercise...

We should all revamp our diets to include fish, chicken, veggies and fruit...

We should limit our intake of alcohol, red meat and sugar...

But let's be realistic - Life happens.

There will be days when we crave fast food or pizza, and we actually indulge that craving.

There will be vacations that include drinking, eating and total over-indulgence.

And there will definitely be days that the right foot has trouble steeping in line with the left, and there is no way either foot will find its way to the gym.

Ok - I know there are very few of us out there able to emulate the woman in the photo above. However, what I want you to concentrate on where this woman is working out.

She is in her hotel room.

My point is, we won't always be able to get to a gym but there are other options when it comes to getting our 30 minutes of daily exercise.

Here are some recommended options that will get you moving before you ever leave the house:

- Do squats while brushing your teeth.

- Do lunges while drying your hair.

- Stand on one leg while washing your face.

All of these count as activity. Each will help build core muscles, increase stability and raise your heart rate. Doing these short exercises will allow your body to continue improving on the days you can't find time to visit the gym.