Exercises & your brain...

Exercise is not only great for your body - it has been shown to be good for your brain too! If you ever get a case of brain fog...do a few exercises..and your mental clarity will soar! MS clients greatly benefit from exercise as it also increases pathways in brains - so instead of information going down a "super highway", it also has side streets if needed!

Muscles, skeleton, tendons, ligaments, heart, lungs.. and now...BRAIN! Exercise can make you look better and smarter too! Who would have thought? V

Wondering Wednesday - Exercises for those suffering back spasms

"I found your website when looking for exercises I can do with a not-great back. I suffer from severe back spasms and I am going to physical therapy to learn stretches that would help. My question for you (besides walking 3-4 times a week) are what exercises I can do at home (can't afford a gym membership) that will help me gain muscle, lose fat and be ok with my back problems. Thank you for your help!"



Before I can suggest ANYTHING - what is causing your back spasms? Have you had a slip & fall, car accident, sporting or any other recent injury? If the answer is yes, everything depends on what your doctors’ diagnosis. Where is the pain – in the lower, mid or upper back, is it muscular, nerve related or spinal? Does it affect your neck or butt too? It is really good that you are going to physical therapy for stretching exercises! ALWAYS check with your physician before undergoing any exercise program when pain is present.

Muscles will spasm to restrict movement, protecting the body from further injury. However, the spasms alone often cause extreme pain. Most often bed rest is prescribed for a few days to help with inflammation (injury related), with activity beginning as soon as possible to keep the back from becoming weaker. Start out with stretching WARM muscles (be sure to warm up before you stretch) then add low impact cardio; walking, bike riding (provided you are not slumping to reach the handlebars) and warm water swimming. After you progress through the cardio, add strengthening exercises. When standing in one place, pay attention to your posture - are you slouching or standing with most of your weight on one leg with your hip shifted outward? Do you often carry a heavy bag on one shoulder? Abdominal and inner core exercises will help support your back, and should be done WITHOUT pain.

Lie on the floor for most of the following exercises asking your therapist to teach you proper technique; or hire a Personal Trainer certified in corrective exercises – one or two sessions should be all it takes to teach you how to perform Bridge – Lying flat on your back, bend knees to a 90 degree angle with feet flat on the floor. Tighten your abs, slowly raising your butt off the floor, keeping abs tight. Hold, lower.

“Hunting Dog” – lie on your stomach with a rolled up towel under your forehead. Lift your right arm straight out (palm down) above your head. Tighten your abs and put your shoulder blades “in your back pocket”. Add your left leg lifting only a few inches off the floor. Hold, repeat on the other side.

Forearm plank from your knees – facing the floor, place your bent elbows directly under your shoulders – lift your hips so your body is in one straight line from your head to your knees. Hold, keeping abs tight.

Crunches – lie on your back with knees bent. DO NOT ANCHOR YOUR FEET. Tighten your abs, and keeping your lower back on the floor with your chin tucked (place tongue on the roof of your mouth to help keep proper head position, weird, but true). Exhale as you lift your head and shoulders off the floor, squeezing the bottom of your rib cage down towards your hip bones. It is not about curling up high – it’s about engaging muscles effectively. Do ten reps and add a few more every day. Perform this slowly, adding just a few to build strength.

Hope these few help! If you also suffer from this problem, and would like additional exercises or information, please contact me at rockworkout[at]gmail{dot}com and I can suggest a few more exercises. REMEMBER – THESE EXERCISES SHOULD NOT CAUSE ANY MORE PAIN!

Feature Friday - TRX - Who Knew Hanging From Straps Could Be Such Great Exercise?

I am so excited to do this Feature Friday! As a trainer, we see so many pieces of equipment burst on the scene and quickly fade from the industry as people realize it isn't effective. The TRX Suspension Trainer, however, will be a mainstay for the years to come.

This type of training has been used on the most elite athletes, as well as men and women with special needs. In fact, this is the most versatile piece of equipment I have ever used in training my clients.

TRX is a creation of one of our country's elite Navy SEALs and is used throughout the world to train our military for the harshest environment, while preparing their bodies to be pushed to the limit.

The TRX consists of suspended parachute straps, enabling users of all abilities to harness their body weight and create ultimate resistance while limiting stress on joints.

The benefits of Suspension Training reach far beyond the fitness elite. It decreases body fat while increasing strength, core stability, flexibility and balance in everyone. In just 30 minutes, clients will obtain a full-body workout regardless of their starting fitness level.

In fact, the TRX is being used in senior wellness programs because the movements are easy to modify for various fitness levels, and it enables seniors to exercise without the fear of falling.

In fact, I can place a grandmother next to a performance elite and both will receive the same full-body workout in the same amount of time. The TRX is about improving movement, not simply building muscle.

Suspension Training continues to grow in popularity with professional athletes, military personnel and various clients at personal training facilities across the country. However, if you don't live near a fitness facility that offers TRX classes, you can visit the Fitness Anywhere site and order one you can mount in your home, or take to your local park and enjoy the scenery while getting an intense workout.

Here are some pictures taken during a TRX class at rock.

Clients enjoy doing push-ups in a non-traditional manner.

Here I am demonstrating the "row." Clients will feel this particular sequence throughout their entire body, as they pull their full body weight off the ground and into the air.

This class is guaranteed to improve your strength, core stability and overall balance.

Wondering Wednesday - Exercises for the Eldery

I know, I know...Wondering Wednesday is late again. However, between training clients and teaching some great new classes we are offering at the studio, time escaped me. So here is the Wondering Wednesday post (albeit 7 hours into Thursday.)

How many times have we heard people refer to the later years in life as 'the golden years'? Well, my mom (and many of her friends) are convinced they only get the years while the doctors get the gold.


I am always telling her that while visits to the doctor will most likely increase, there is a lot she can be doing in the realm of prevention. Simple exercises are more beneficial than not; however, many believe that after a certain age exercise results are lost to an aging body.


I am sure you have seen the commercial with the elderly water skier. You know, the one where they show in the end that she is 86 and you too can water ski if you consume that product. That is an exception. Most men and women will not be water skiing at 86, but rather, they will find they have a few more nagging aches and pains as they age.


A fellow blogger, who recognizes the importance of exercise for her elderly mother asks, "My mom has sciatica.... can you recommend any (easy) exercises? she's 83..."


Like I said before, as people age bones become weaker, bodies more fragile and pains more frequent. Yes, exercise plays a role in minimizing these issues, but doing the correct exercises is crucial to avoiding further injury. Sciatica and Piriformis Syndrome are often confused since the sciatic nerveis is directly under the Piriformis muscle. If the Piriformis muscle becomes inflamed (tough glute workout), it often radiates pain like sciatica. Good news - both require the same exercises.


Since Mom is 83, have her warm up - walking around the house, "marching" in place. Then perform some stretches designed to lengthen the glute (butt) and hamstring muscles. She needs to stand more than sit - sitting keeps everything very tight!


While recognizing that aging bodies are more susceptible to injury, it is critical that elderly men and women move. Often they will become sedentary because movement, in all honesty, can be painful. However, the lack of movement makes that initial soreness and fatigue worse. So be sure to have Mom walk. I know we often find ourselves saying things like, "Don't get up Mom, I'll get your tea for you." When in actuality, she needs to get up and move so feel free to offer assistance if it is needed, but remind her that even walking to retrieve something is exercise and it will benefit her greatly.


If you (or any reader) would like a paper copy of some specific exercises that are safe for those in their 'Golden Years,' please email me directly at rockworkout@gmail.com

Monday Myths Debunked - Stretch 'em like a band of taffy!

We have all heard the many benefits if daily exercise so we tend to make sure that we squeeze in a workout, even if it's a quick one during our lunch hour.


However, what we don't account for is time spent stretching. It is so easy to bolt to the treadmill and run, or get a few quick sets in on our favorite weight machines. In fact, many believe stretching isn't important which can be a very detrimental misconception.


So why is stretching so important?


First and foremost...Injury Prevention! Stretching your muscles makes them more resistant to the stress you are about to place them under. After properly stretching your muscles, you will enjoy an increased range of motion and a decreased rigidity in your muscles.


In addition to injury prevention, stretching helps reduce tension, increase coordination and improve balance.


Unfortunately, many are misinformed about when to stretch. Most believe stretching should occur right when you get to the gym, and before you begin any exercise! That can be an injury inducing misconception. Think of your muscles as taffy. When you stretch cold taffy, it breaks. However, when you stretch warm taffy it is more pliable and receptive to the harsh motion and stress you are placing on it.


So when should you stretch? First, you should warm up with a brisk walk or some other light cardio to raise your body temperature - creating warm taffy. Once your body temperature has risen and your muscles are ready to be stretched, it is important to do some sport specific exercises that will prepare your body for the strenuous workout ahead. For example, if you will be running, be sure to do stretches that target the hip flexors, calves, IT bands and shins.


Now, you have finished your workout routine and are about to head home...STOP! Don't forget to stretch after your workout as well. Stretching after will prevent soreness the following day and aide in injury prevention. Light stretching at the end will also help bring your body back to a resting state.


I realize not everyone has time to embark on an extended stretching routine. Heck, most of us are lucky if we manage to get a daily workout in our schedule. But taking a few extra moments to warm up your muscles, and stretch after a workout, will help you steer clear of injury and get the most out of your fitness routine.

I breathe in. I breathe out.

When you lose your breath do you have a tough time getting it back under control? Do you feel like you struggle to take a full (also called deep) breath? When you breathe, which body part moves - just your chest or your entire abdomen and back?

Breathing does two things - provides fresh oxygen so your brain and muscles work properly; and disposes of the carbon dioxide waste (the equivalent to the exhaust from your cars engine). Breathe slowly and fully. With proper breathing, blood cells get the new, oxygen-rich air instead of slightly used, stale air. Experts estimate that proper breathing helps your body eliminate toxins 15 times faster than poor, shallow breathing. You'll be healthier and be able to perform better (mentally and physically) with less stress and will feel more relaxed!

To get the full benefits of good breathing, try the following:

Relax! Lie on your back or sit in an area that is dimly lit - bright lights can be very distracting. Close your eyes. Now, listen to your "regular" breathing for a moment. Don't think about changing it, just acknowledge the feeling. Relax your face, your neck, your cheeks, your jaw, your templates, even your tongue.

In and Out: Practice breathing correctly - in and out of your nose. Take long breaths in (counting to 8 often helps) - don't force it (you shouldn't be able to hear your breath coming in or out). Exhale slowly (count to 8 again). Now you are drawing slow breaths, not gulping in or blowing it out. feel the rhythm of your breathing.

Don't Breathe with Your Chest: Good breathing is done through your lower torso, rather than the upper torso. Each breath should expand your abdominals, your lower back and ribs. Relax your shoulders and try not to breathe with your chest. Put your hands on your stomach and feel the rise and fall. Don't feel it? Think about inhaling starting at your toes! Don't be afraid to "push" out your stomach - soon your stomach will move more freely.

Embrace the Feeling: Feel the good air entering your lungs and feel the stale air leaving your body. "In with the good, out with the bad" is definitely true. Make sure that you exhale as long as you inhale to make sure all the "bad" air is gone. Remember, long slow breaths. Most people take 12-16 breaths per minute. Ideally, it should be 8-10. Now try to make your exhale a little longer than your inhale for a while. Pause for 8 counts after you exhale without taking a breath. Don't worry - your body will force you to breathe as necessary! Think about expanding your lungs, making them as efficient and clear as possible!

[article by Master Trainer Val Strang, with excerpts from Mike Kramer - staff writer for sparkspeople.com]

Wondering Wednesday (Thur Edition)- Eliminating Stomach Flab with Nutrition and Fitness

Wondering Wednesday is here again! As always, I am answering readers' questions and I encourage you to leave a comment with a question or email me directly with any health, fitness or nutrition inquiry.

Weekly Wonder - I know you can't "spot" train, but I've been doing boot camp off and on for about a year now and have seen definite results, especially with my arms. However, I want to lose some "flab" or inches around my mid section. It doesn't ever seem to change and I'm getting a little discouraged with it.

I also need to improve my posture, which would help, but I'm usually carrying around a kid or two or on the floor playing with them, and I tend to resume my poor habits.

I know that my diet/nutrition is probably to blame, but I have a hard time with that as well. I have 3 kids (ages 5, 3 1/2, and 19 months) and the second I walk in from boot camp as my husband is walking out to go to work, they are running circles around me to eat, play, help with this, change a diaper, etc - I seem to just eat what I can as fast as I can and its not always healthy and then I'm just hungry all the time.

Answer: Flab around the middle – yes, posture exercises make that diminish! Make sure you perform two to three back exercises for every front exercise… when hanging on the floor with the kids, do some forearm planks (keep your shoulders pulled back and waist band lifted).

To lose “flab” - exercise is hugely important, but nutrition is about 75% of it! When the kids are resting, or anytime you make dinner – cook in batches. Make extra chicken breasts – slice them up, put a serving size in a baggie and store in fridge (lasts about 5 days); buy the salad pre-made and presto…instant healthy lunch! Breakfast? Scramble an egg or two while making the kids’ breakfast – it only take a minute. Hard boil some eggs (I do a dozen at a time) for snacks.

NEVER, NEVER CLEAN YOUR CHILDREN’S PLATES! That's the worse habit a Mom can have -and we have all done it.

There is a reason the airlines announce to place the oxygen mask on yourself before you place one on your child…cuz if momma ain't healthy, everyone suffers. It’s ok to tell JR he has to wait for you to do something with him while you make your salad; children need to know that you value yourself too!

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.

Training with a Friend ~ Accountability at Its Best!

For most people workout out is done out of need. The need to lose weight. The need to strengthen muscles. The need to relieve stress. The need to do something productive. Point being, most people do not find going to the gym an easy task.

Some people are more successful at making it a habit if they workout in the morning. Others find it convenient to swing by the gym on their way home from work. And many find it easier to partner-up with a workout friend, as various studies have found people who have workout partners are three times more likely to exercise.

Generally speaking, most people find it easier to do things in pairs, or small groups. Often, it is for the company; however, the underlying benefit of having a workout buddy is accountability.

As the alarm starts buzzing, it is easy to say, "I'll workout later" and hit snooze. But if you have a neighbor or friend who is meeting you at the gym, you are more likely to groan and then get out of bed, knowing someone is depending on you. It is also easy to head home after work claiming, "I have had a bad day. I'll workout tomorrow morning instead." But knowing there is another tired coworker waiting makes you more accountable.

It is also easier to have a friend or family member dieting with you. When you are out at the local Mexican restaurant craving cheesy nachos, your fellow dieter will help you put your cravings in perspective. You will respect his/her opinion when he/she tells you "no" because you are sharing the struggle together.

And finally, let's be honest - working out or dieting with a buddy brings out our competitive side. If we spend our downtime eating excessively or not exercising, we are bound to be upset when our buddy proudly exclaims, "I've lost 5 pounds and shrunk an inch in my hips!"

So with summer here, grab a friend or family member and formulate a workout plan that works best for both of you. And don't forget to reward yourselves after reaching one of your goals. Just because you sweat together doesn't mean you can't celebrate the first reached goal by sharing a nacho plate - light cheese though!

Rock. Your Workout, Evolved.

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”
-John F. Kennedy

Do you ever feel overwhelmed? You are trying to move up the ladder professionally. You are doing the best you can to support the family; whether it is chauffeuring the kids to sporting events, romancing the spouse or maintaining the home. Your current activities and obligations are taking all your time and energy and wearing you down both mentally and physically, and you can’t imagine where you would find the extra hour to workout.

We understand, and truthfully, very few people don’t feel the same way. Unfortunately, fitness is the last thing on most people’s minds because of the difficulties they have accomplishing what is already on their plate. However exercise, minimal or extensive, benefits our minds (making our brain more receptive to new information) and our physical being (making us more prepared for the long and taxing days ahead.)

In addition our bodies become worn down due to stress and exhaustion, often resulting in various types of illness. Exercising regularly will act as a prevention method for things such as: anxiety, tension headaches and the common cold.

Now that you have been told – again – that fitness is crucial and will assist you in accomplishing all those goals/obligations I first mentioned, it is time to get started!

Here you will find tips on eating healthy, proper workout techniques, injury prevention, previous success stories and more.

This is also the place we’d like you to turn when you have questions about fitness, nutrition, and personal questions relating to disease or illness.

We look forward to helping you in your journey to a better you.