The human body goes through so many changes in life. Our lives get more and more packed with stress and our body pays the butcher’s bill. Headaches, injuries, knotted muscles and cramps--our bodies are telling us something. We need to adapt! The stress we encounter in our daily life forces these physical reactions of discomfort upon us. We try to cope with the pain, believing it’s natural, our coping only takes us so far though: just enough to keep feeling the same way: miserable. But, if we adapt by creating a healthy environment for our bodies, we reduce all our millions of aches, pains, and stresses that sap all our energy to live life the way it was meant to. Adapting your environment to health will naturally generate the energy you need to defeat stress. You’ll be back in control of your own life.
The Key is Flexibility
Stretching is just about the simplest of all physical activities and it is the essential exercise in the creation of a healthy environment. Flexibility training will: reduce muscle tension, improve circulation, reduce anxiety, stress, and fatigue, improve mental alertness, and decrease your risk of injury. But despite the benefits, you’re probably asking yourself: where are you going to find the time to start stretching? And that’s where step one comes in.
Step One: Use Time To your Advantage
Step one is all about the creation of new habits. What you want to concentrate on here is creating habits that increase your flexibility. It’s simple. If you’re waiting in line, showering, or even brushing your teeth, you can incorporate simple stretching routines and maximize your time. Start your flexibility program every morning and again make it the last thing you do before bed. Through-out the day just spend a couple of minutes of the time you use for all the mundane tasks of your life, and stretch out while you’re working. When you’re trying to start a new habit, remember: don’t let yourself make excuses not to. It only takes thirty days for a new habit to form in the brain. So, stay the course.
Stretching Your Way To A Healthy Environment!
Once you’ve found ways to maximize your time by incorporating a flexibility routine, it’s time to create a homeostatic environment of flexibility. Think about a cat. Cats spend at least eighty percent of their days stretching out. Maybe that’s why cats always look so relaxed all the time, and we are these constant stress-balls. Step two is all about becoming a little more cat-like in how we respond to our environment.
Step Two: Adaptation
Since you’ve already found ways to use your time to your advantage, you’ve already started the development of a healthy environment. It’s really all about mastering your responses, and adapting. So you’re already on your way. Just remember to concentrate on consistency in your stretching, rather than intensity. Intense stretching will come in time, when your body is ready. In the beginning, it’s all about consistency, just do it every day and the results will surprise you. Use your body And mind together There is definitely a mind-set to be developed here. You’ve made the decision to start adapting to your environment by forming self-sustaining habits. You are stretching out and clearing away all the tension your body has stockpiled. But the best way to take these routines to the next level is to use your body and mind together. And that is what step three is all about.
Step Three: Stretching As Meditation
When you’re stretching out concentrate on nothing but the stretch. Focus all your mental attention on your body and its response to the stretch. Breathe deep. Concentrate on your breathing and try to breathe into the space by your belly-button. Let your muscles relax! Let your anxieties go, just concentrate on the stretch. Stretching is a balance between strength and flexibility. Remember only stretch as far as your body will let you. Don’t push it too far! If you listen to your body it will tell you when too stop. For example, if your muscles start to shake while you are stretching, you’re stretching too far. Give it time, focus, and a lot of breathing.
So you want to drop those extra pounds? Think the only way to tighten and tone involves hours on a treadmill? Not true. Try some balance exercises for a complete, functional work-out.
Your balance is more important than you might think!
Simply put, incorporating balance exercises into your routine will help you to develop greater control over your body, reduce your risk of injury, and have you looking and feeling better than ever. The science behind all this isn’t that complicated. Think about your normal exercise routine, your body has learned just how much muscle it needs to recruit to accomplish the activity. So, if you raise the stakes for your body and throw it off balance, it will have to adapt.
See, when your body is forced to find its balance a couple of things will happen. First off, in an attempt to maintain/regain balance the body will activate more muscle fibers than normally used. And the more muscles engaged--the bigger the boost to your metabolism.
Using all those extra muscle fibers will not only burn extra calories, it will also develop new neuromuscular connections in your brain; which is just a fancy way of saying that you will experience an increase in your ability to use your muscles. This increase happens because your body learns to utilize deeper muscle resources when moving.
The muscle groups that your body relies upon for balance are essential for your day to day activities.
Some of the primary muscle groups that benefit from balance training are muscles that you count on to get through the day. Balance exercises will strengthen the muscles that keep your pelvic tilt aligned, and open up the back muscles of your erector spine so that these smaller muscles known as your: “multifidus” muscles can work. Multifudus muscles are responsible in keeping your back properly aligned. Thus, strong multifidus muscles and: better posture, reduction of lower back pain, increased efficiency of movement.
Another benefit to balance training is that when you are improving your balance you are strengthening your core. Your center of gravity is a muscle set that can be thought of as a kind of internal girdle belt, it’s called your transverse abdominus (or TVA). Certain core exercises focus on the TVA, such as Pilates. Since the TVA muscles are responsible for tightening up your core the result is that you become more stable and centered.
So if you’re interested in toning up and dropping those extra pounds, try incorporating balance exercises into your routines. The results will far exceed just jumping on the treadmill.
It’s time to rethink everything you know about breathing—-it just might be the key ingredient in conquering stress and fighting off disease. It might not seem like much, but breathing is the simplest and most effective way to improve your life, your health, and your mind.
Let’s start this thing off with a little exercise. Inhale for a ten second count, concentrate on breathing into your diaphragm, and expanding your ribs—-hold your breath for four counts—now exhale for two counts, concentrate on pulling your belly-button to your spine. Repeat this breathing pattern nine times………
By now a couple of things have happened physiologically.
First off, you should feel pretty relaxed from the deep breathing, second your body was quite literally doing some housecleaning: detoxing your body of the types of toxins that cause cancer, arthritis, and heart disease, just to name some of the big ones. So now that you’re feeling relaxed and focused let’s break down a little of the science behind breathing.
Your lymph system is twice the size of the “other” circulatory system. That means there’s twice as many lymph vessels as there are blood vessels. The function of the lymph system is key to your health. The lymphatic system is responsible for the absorption of excess fluid and its return to the blood stream, the absorption of fat, and immune system function. So to put it real simple: a health lymph system should be high on everybody’s priority list. Which only leaves one question: how do you stimulate lymph system functions?
When it comes to blood flow, circulation is improved by increasing the heart rate. When it comes to the lymphatic system: movement, gravity, and breathing are the only ways to get the right fluids flowing. So let’s look at a couple exercises designed to give a serious boost to your lymphatic system.
Let’s go step by step.
Go back to our first breathing exercise: Inhale for a ten second count, concentrate on breathing into your diaphragm, and expanding your ribs—-hold your breath for four counts—now exhale for two counts, concentrate on pulling your belly-button to your spine. Repeat ten times.
This deep breathing will relax your muscles and start an uninhibited flow of detoxifying fluids. Next try adding some movement and gravity. Two of the best classic standby exercises: jump rope and the mini-trampoline offer some of the best lymph stimulation possible owing to the vertical motion of each exercise. If you can fit in at the least five minutes a day on the rope or the trampoline, you’ll notice the results.
For a more advanced practice the “warrior” pose from Yoga will also be particularly helpful in giving a boost to your lymph system while opening up the leg and the hip muscles.
Or for another standby, try rotating your upper body in slow motion circles, while holding a medicine ball.
Have you ever been talking to someone--and know they’re not listening? It’s upsetting, especially if you have something important to say. Even more so if you are paying good money for that person to listen. Here’s the thing, I’ll lay good money that your trainer at the big chain gym—-isn’t listening. Why? Nothing personal. It’s their job.
Speaking from experience here: they aren’t paid to listen to you, to consider you as an individual--because as far as their employer is concerned: you’re not. To the big chain gym you are just a consumer of services and products, that’s it. And as such, they have a formula for your consumption.
It’s simple really. Most chain gyms hire off the exercise floor. You have to fit “the look” though. Beautiful, fit people only. Experience not an issue. Qualifications? Don’t need em’. Look the part and they’ll promise to certify. The certification process is pretty straightforward. Cost: three hundred bucks. Time: two weeks.
When you’re done, you’ll have mastered the fundamentals of being a trainer at the big chain gyms.
One: Sell the company’s supplements.
Two: Use the company’s pre-formulated “dialogue” to sell personal training.
Three: Sell more supplements!
Four: The golden rule is: “Keep em’ moving”
Any questions refer to rules one and four, period. Just remember the company motto: “Fake it till’ you make it”.
It’s not the trainer’s fault. It’s just what they were taught to do. They don’t have the qualifications or the training to help you, so they rely upon the company’s through lines. They sell you supplements, and training. And they “keep you moving”. Problem is: any problem you might be having all they know how to do is “keep you moving”, even if you shouldn’t be. “Keep em moving” translates as the pat response for any question that could arise. A trainer who might really want to help their client can be completely crippled by it.
Check it out:
Q: How do I get someone with an ACL tear to walk straight again?
A: Keep em’ Moving!
Q: How do I train someone who has recently been injured in a car accident--so they don’t re-injure themselves?
A: Keep em’ moving!
Q: If someone has type 2 diabetes, and they’ve tried everything and they’re knees are still killing them, but they want to stay active—how do I train them?
A: Keep em’ Moving!
I’m not over exaggerating here. These are real conversations, and real bad advice to young inexperienced trainers. It’s pretty much the norm at the big-chain gyms.
What the big-chain gyms aren’t telling you is exactly what you feared: nobody is listening. It’s just a bunch of cookie cutter regurgitation, designed to sell you on more training and more supplements, even if you don’t need it, even if it might hurt you. Everybody is just faking it.
What to look for in a trainer
In my experience there are three golden rules to what makes a good trainer
Rule one :: They listen and make your goals a priority
Rule two :: The trainer is competent in their craft (for example : if you have an ACL tear, your trainer should know how to train you so you don’t re-injure yourself).
Rule three :: That they have experience in achievement, not just in their own life, but more importantly—in helping their clients meet their goals.
If the trainer you’re thinking about working with has these three things going for them, and you feel a positive connection—go for it! Just remember: when it comes down to it—you are in control of your health, your trainer is just a guide. So make sure your trainer knows the path that works for you.
For more information about personal training, or goal setting contact us at :: Personal Training in Seattle
What do you think the dictionary definition of power is? It’s simply: the ability to act. So, if you have the ability to take action, then you have the power to achieve.
But are you achieving what you want in your life? Ask yourself: what drives my behavior, what is it that makes a difference in my performance? It all comes down to one thing: your goals. If you have the ability to act, you can achieve anything. All it takes is a direction for you to focus your actions, and your power into. Pick the direction, stake out your goals, and you can achieve anything. I’ll show you how.
This article is the first in a series of articles I’m planning about goal setting. I believe it to be a cornerstone of training. Think of it as the core workout for your mind during the training process. And the first sets of exercises are going to burn that extra fat out of your mind. We’re going to give some shape and focus to your life, by identifying just what it is you want to achieve--what your goals are--and the fun part: thinking about what achieving those goals is going to do for you.
If you’re onboard so far, then you’re ready for the first step. What I want you to think about here is two types of goals you’re going to set for yourself: the micro and the macro. All you have to do is generate a list of your micro goals, and another of your macro goals. Think big and small here. Nothing is too outlandish. If you dream it, you can achieve it. So when you write do it in the positive. For example don’t write: I will never eat chocolate cake! Write: I will eat healthy. Once you’ve laid out all your goals, you’ve already taken the first step in achieving them.
The fun part is thinking about what achieving those goals is going to do for you. Once you’ve generated your goals, try writing about what the outcomes of those achievements will be. Again write in the positive, and visualize exactly what it will feel like. It will help you with the next installment of my goal setting workshops.
Workshop Example
What specifically do you want to achieve?
Lose 10 pounds
Run a 1/2 marathon
By what date do you want to achieve this? Lose the weight by May
Run the 1/2 marathon in July
What do you plan on doing to be able to achieve this?
Focus on my nutrition
Workout with a trainer 3 times a week
Start running outside
By achieving this goal, what will become available to you?
A more defined body
A better cardiovascular system
What will this goal allow you to do?
Run a 1/2 marathon without stopping
In any situation in life you have to decide what kind of outcome you want to have. You have to ask yourself, what do I want out of this—-because simply, that’s the only way to empower your brain to give you the answers. When you really ask yourself just what you want to achieve, and those answers start coming: you’re going to want those outcomes. In my last article we listed all your goals, all of the things you want to achieve with your life. The next step is all about one thing: wanting it. Sounds easy? And for you it could be, but it might be the hardest thing in the world for someone else. But it’s the key: you gotta want it. Bruce Lee once said that you could accomplish anything “if you create a intense emotion behind your goals”. This week’s exercise is all about helping you generate some extra emotion into your goals, via the power of visualization.
In life, it’s not about what we can do; it’s about what we will do. Let’s try a quick exercise here. Imagine a long endless road. This road is your life path. This might sound a bit cheesy, but just stick with me for moment. It’s all important. You have to know your going somewhere. Visualizing this road is just a tool to get your mind imagining you in a position relative to your goals. So if you can, just picture yourself moving along this road in a car. Your car needs fuel to move forward. Now ask yourself, do you have the fuel to move forward? Are you living your life in a way where you are achieving your goals? Can you see yourself in the car moving along the road? Are you moving towards your goals—are you achieving your potential?
Think about where you are in life right now. Are you in a car sitting still on the side of the road? Are you still in the garage? If so, then we need to help you generate the fuel you need to start moving forward in life. And the fuel you’re going to need is an active lifestyle, a healthy diet, a creative environment, and a little positive thinking. Start by bringing out that list of goals you wrote out in the last article. This list is going to be your map on the road to achieving your goals. As long as you have the fuel and know where you’re going--you can get there.
So remember, if you’re on the road: you’re not thinking about where you’re going, you’re thinking about how to get there. In the same way, no longer think about your goals, just think about how to achieve them. This will help you focus more on the act of change, instead of getting caught up in thinking about the result. In my next article you’ll learn more about how to generate the fuel that’s going to help you reach your goals and start living the life you deserve.
Create the string around your finger
Take out your list of goals.
Read your list 10 times from top to bottom. This will instill your goals and make them start to become a reality. Remember, if you think it you will believe it.
Post these goals up somewhere you will see everyday. Even if you do not take the time to read them you will start to think them. If you want to take it a step further, create a string around the finger. Take an object you see throughout the day, i.e. -- your car keys or cell phone, and link your goals to that object. Every time you see or use that object your goals should come to mind.
Now that you have used these tactics to remind yourself of the goals make sure that you are taking actions towards these goals.
If you are unsure what actions you need to start taking please feel free to email me here and I will steer you in the right direction.
