Dem Bones, Dem Bones

Recently, Kim Thompson (Personal trainer, Vitality Source Fitness; Education chair, Hamilton-Burlington Chapter Osteoporosis Canada) presented a workshop to YWCA Hamilton’s Bones Plus class, offering practical advice on fracture prevention and exercise. For those unable to attend, here’s a quick rundown of some of Kim’s recommendations:

Balance training is essential for preventing falls, and therefore fractures. Being able to stand on one foot for one minute is a good starting place.

Maintaining good posture is important for reducing vertebral fractures. Your mother was right: ‘Don’t slouch!’ It puts ten times more pressure on the front side of the vertebrae than erect posture does. When rising from a chair, avoid bending forward and dipping your head. Instead, keep erect and push up with your legs, not your arms. Bear in mind that an hour of good posture in exercise class will not counteract poor posture the rest of the day.

Rotation in a forward position is also very risky for the spine: have your feet and body in the same direction rather than twisting and reaching, for instance when picking something up from the floor.

Some activities of daily living (ADLs), such as vacuuming or bed-making, can be dangerous for people with a high risk of spinal fracture. Be careful to keep upright, dropping onto one knee to get low instead of bending over – or delegate those jobs.

Kim suggests doing balance and posture work every day; strength training under supervision 2 to 3 times a week; and weight bearing activities (walking, aerobics, dancing etc.) 3 to 4 times a week, for at least 45 minutes. Whereas for the general population that 45 minutes can be broken down into smaller chunks of time to be more manageable, for bone building, a sustained 45-minute session is needed to stimulate bone growth.

Certain exercises are contraindicated as well, i.e. deep twists in yoga, forward bends in Pilates, or curl-ups/crunches for ab work. If in doubt, be safe and ask your instructor for alternative moves.

Thanks, Kim, for an enjoyable and informative session!

Exercise Tabata-Style!

They don’t know it yet, but tonight in our Bootcamp class, we’re going to try a couple of exercises Tabata-style!  By now I am sure you have heard of this latest fitness craze, tabata – right?  The 4-minute workout?!  It’s quite simple but very effective.

You work in an all-out effort for increments of 20 seconds.  Each all-out effort is followed by 10 seconds of rest – repeat this pattern for 4 minutes.  Try it! Start with simple calisthenic exercises that you’re already used to, such as free squats and jumping jacks.

Tabata is a vigorous workout that can still quite easily cater to a variety of fitness levels.  If you have not tried anything with vigorous intensity in a while – and you are in a healthy state to try, you should definitely try this!

If you are an avid follower of the Monday Campaigns posted weekly in our gym, then you know that this week’s focus was on exercise intensity – how hard are you working?

There are three general categories that you should be aware of: light intensity, moderate intensity and of course – vigorous intensity.  With light intensity, you are pretty much in a relaxed state; moderate intensity picks up your heart rate a bit, such as during a brisk walk – but you’re still able to maintain a conversation quite easily.  Lastly – vigorous intensity makes an ongoing conversation tough!  You’re breathing very hard and your heart rate is definitely above the 80% zone!  If you need a little help getting to that zone, Tabata will take you there – 20 seconds at a time!

So, are you up for a challenge? (nod)

**remember to check with your doctor first, especially if you are a beginner**

Marlin

If you want to be happy for the rest of your life…

I heard about this Youtube video earlier this morning and thought of you instantly:)  Pay attention to how big a difference a little effort makes.  Then give yourself a pat on the shoulder for already treating your body and your self right.  And if you haven’t started yet … well, here’s another dose of information but in a fun and interesting format! Enjoy!

Start the new year with new moves!

I bet you can’t wait to see our new class schedule for January 2012!

You will be pleased to see that we are offering a variety of classes throughout the week; from early morning to late evening classes!  Stay tuned for our winter schedule.

Here’s a sneak peak:

Starting January, the Ottawa street location will begin offering Zumba on Tuesday nights.  If you used to take Zumba at Ottawa with a certain brunette spunky lady, then you don’t want to miss out on her return to the Ottawa branch this January!

And if that one night isn’t enough to get your fix of cardio – or Zumba specifically, MacNab has even more Zumba in the mornings and evenings.  Come by this Thursday at MacNab for a holiday inspired Zumba class at 5:30 (also Holiday Zumba is offered on Christmas Eve 8:30am)!!

If Zumba isn’t your thing, then try out our Fitness Mix Up classes – brand new for January.  We’re going to keep it different and interesting every time you try it.  It will be offered throughout the week at various time periods to try and match your availability!

As always, we still offer our classic cardio and muscle conditioning classes: Jump Start, Muscles & More, Completely Cardio, Kickboxing, Step N Tone, Morning Motivation, Pilates, Yoga, and Spin, among others.

If you have always been interested in trying out these group classes but are intimidated by the choreography that comes with some of them, then look no further then Basic Blast.  If you’re new and interested, this class was designed with you in mind.

Basic Blast is an introductory level class to help you transition into some of the classes mentioned above.  It will be offered on Tuesday nights at Ottawa Street and on Saturday mornings at MacNab.  We will cover hi-lo choreography, steps and intervals.

So come out and try this very basic 30-minute class offered for just six weeks.  In no time you will get the hang of a grapevine, a step touch, a basic step, a v-step, an x-step and just a few more to get you started!!!

Starting off a new year learning something new is a GREAT idea, so I hope to see you there.  I’ll be there every Tuesday and Saturday to help you get ready!

Marlin

Working Out at Home

As promised – here are some exercises you can easily do at home to begin your journey.  All you need is a mat/towel, a chair and your body weight!  If you have time to watch TV, you have time to work out!  Try this: during commercials, do a set of at least one exercise below (10 repetitions = 1 set) – repeat this pattern until you have completed 1 set of each exercise.

These weight training exercises should be done at least twice a week – with one or two days rest in between (don’t do them two days in a row).  For now, aim for the minimum of two days – remember, we want to begin slow and steady.  Do this during your favourite TV show this week or put on an upbeat playlist of your favourite tunes!  (Lady Gaga, Beyonce, Katy Perry, Glee?)

First thing first – warm up!  Elevate your body temperature by doing some cardio exercises that last at least 5 minutes: march on the spot, do jumping jacks, dance, etc.

Before we get started, there’s a couple of points to remember throughout: breathe – never hold your breath; pull in your abdominals – that keeps your core working out throughout AND protects your low back.

Exercise your legs and butt – Squat it!

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Use a chair to support you.  Either sit on it and stand up hands free – or just hover over the chair as depicted above.  You can also stand behind the chair to hold on for support as you squat.  The deeper you lower your bottom, the more challenging the exercise.  Don’t go too deep.  Don’t let your knees pass your toes.

Exercise your legs and butt – take the Glute Bridge!

Lie on your back as depicted below, knees bent, arms at your side and palms down.  With the pressure coming from your heels – lift your hips off the ground, as high as comfortable.  Squeeze your glutes/butt, pause, then slowly lower to repeat.

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Exercise your chest – Push up!

Select the option you’re able to comfortably execute.  If you can’t put too much pressure on your knees, for example, as depicted by the first image –

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 - do the wall push up!

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Lower your chest towards the floor/wall, then push away.  At the wall – the further your feet are from the wall, the more difficult the push up.  Your fingers are pointing forward, hands wider than shoulder with apart, palms in line with shoulders.

Exercise your core – do a Back Extension!

On the floor, on all fours, keep your palms directly below your shoulder and your hips and knees are aligned.  Look down, keeping a neutral neck, then extend opposite arm and leg, pause, then return to repeat with the other side.

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If you’re uncomfortable doing this on your knees, you can do it standing at a wall or behind a chair.

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Exercise your core – Heel Dip it!

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Lie on your back, arms out as depicted above.  Bend your knees, keep one leg on the floor throughout or raise both heels in the air.  While maintaining engaged abdominals, alternate lowering your heels to the floor.  If you’re keeping your core engaged throughout, you should begin to feel a burning sensation in your abdominal region!  Don’t forget to breathe!

Exercise your core – Plank it!

Resting on your forearm and knees, maintain a straight line from your knee to the top of your head.  Look down at your hands, maintaining a long neck.  Keep your abdominals tight – let’s see how long you can hold this position for – keep breathing, don’t hold your breath!!

All done? Alright, it’s time to cool it down!

Stretch all muscles worked. Each stretch should be held for at least 15 seconds – but if that’s too uncomfortable in the beginning, hold for 8 and work your way up to the minimum.  If you experience pain or shaking – you have gone too far – back off.  Stretching should feel good, this is your muscles reward for a job well done.  Put on a relaxing tune and enjoy your stretch!

Now, if you plan to invest in any economical fitness equipment for the home – these three are more than enough!

Dumbbells (image source)

Stability Balls (image source):

… and lastly, Bands (image source):

Good luck!

Marlin

Travelling this Summer? –Don’t Forget Your Workout!

I know, easier said than done.

It’s easier to leave the workout at home when you are vacationing for a week or two, but when you’re travelling for weeks at a time can you really afford to do nothing??  With a specific goal in the horizon, the answer is a resounding–NO.  But even without a specific goal in mind, do you realize that it only takes weeks to start losing fitness?

Depending on where you’re travelling, getting a workout every now and then may not be too difficult.  In fact, depending on where you’re going, everything you do there may be physically demanding enough to keep your body busy!  If that’s not the case, you have to make that extra effort to include physical activity in your daily routine.

Activities that you may be able to do easily can include: hiking in the woods, running on the beach, biking, participating in impromptu sporting activities, dancing etc.   And if you can exercise in an air conditioned hotel fitness centre, go ahead.

As you read this, I am already packing for a prolonged vacation; destination: Sudan.  Sudan, in case you don’t know, is a land that has been ravaged by war for decades (some parts still in conflict today).  So I will not have ready-made hiking paths, running trails and certainly no fitness centre to partake in!  Also, the weather is a major factor; it will be hot! Very hot.

Running for leisure—where I am going—will certainly be a sight to see for the locals, I am assuming.  The notion of exercise and fitness, as we understand it here in this culture, is a notion that is most likely absent in the forefront of local Sudanese life.  But I will try my best to be as active as I can possibly be.  I plan to partake in whatever recreational activities I am able to participate in.

I want to jump right back into my exercise routine when I return, so I have to do something for the next 8 weeks.  I want to make the effort to maintain my fitness level.  Yes, yes; I know, I know; it’s easy for me to write this and that to you.  So I’ll stop myself before I make promises I won’t keep!  There is planning and then there is doing; let’s see how I do….

HAPPY SUMMER EVERYONE!

 Marlin

A Minute to Sweat It–Cardio Bootcamp!

Here’s a brief but brutal cardio routine that you can try every once in a while to spice up your routine.   Do each exercise for 1 minute (break up the more challenging ones into 30 seconds intervals until you have built up the stamina to do them a minute nonstop).  Take a little rest in between if you have to. Repeat workout for a longer workout of course.

Before beginning this work out, warm up 5-10 minutes.

1. Jumping Jacks
2. Squat Jump – Break into 2-30 seconds segments if you need to
3. Butt Kicks
4. Lunge Jumps – Break into 2-30 seconds segments if you need to
5. High Knees
6. Speed Skater
7. Mountain Climber – Break into 2-30 seconds segments if you need to
8. Skipping (hopping)
9. Burpees
10. Front Kicks

Don’t forget to stretch it out afterwards!

Marlin

Challenge yourself with Circuit Bootcamp!

If you have looked at our MacNab schedule recently, then you have no doubt noticed that we now offer Circuit Bootcamp on Sunday mornings.

Have you tried it yet?  Starts at 8:30am.

Don’t let the words ‘bootcamp’ or ‘circuit’ intimidate you, because as with all our classes, you exercise at your own pace!  You don’t need to be concerned about keeping up with anyone.  We cater to include all levels; and a circuit is an excellent way to meet this demand!

 A circuit is a type of class where exercises are divided into stations.  Each person (or group of persons) start at a different station; complete the exercise at that station for a specific time frame then rotate to a different station.  This rotation continues until everyone completes all stations at least once.   Take a break when you need it, and time willing, resume to complete a few more reps!

Trust me, it’s FUN and because of that, time flies!

If weight loss is a goal of yours, then circuit training can be one of your best friends!  You get a total body workout—cardio and muscle conditioning simultaneously—all in less than an hour!

So, challenge yourself this Sunday, then every Sunday after that with our Circuit Bootcamp!

Marlin

Blessed “encore”

This morning, Anne Marie and I had the opportunity to meet our new encore group. ywcaencore is a 8 week (+orientation) after breast cancer exercise program. The program focuses on increasing the range of motion of the shoulder and chest area for women who have undergone any kind of breast sugery. ywca encore is more than an exercise program; by  providing  the opportunity for women to share their experiences, concerns and feelings in a safe and supportive environment. I feel blessed to be around these strong and amazing women and to be able to help them find their way to a healthier self.

As each of our participants  shared their story this morning, I was thinking of how glad I was that they picked our program to help them along their journey. I cannot imagine what all of these women have gone through: stress, sadness, anger, fear, pain… I am so grateful that we are here for them (whether it is  2 months or 10 years post treatment) and will be a positive experience in their lives. And from my own personal experience, I know that I too will learn so much from our next 8 weeks together.

I have only spent a few hours with our group this morning and it only took these few hours for me to realize how much I already admired their strength and positive outlook on life.  “The Human spirit is stronger than anything that can happen to it.” (C.C. Scott) I know that in the next few months, Anne Marie and I will have the opportunity to teach these ladies how to safely perform certain exercises, will introduce them to the benefits of water training, will teach them about healthy eating and its benefits, will bring in experts to speak about different topics of interest… But what I am most proud of is to have been able to create a safe environment where these women can share their thoughts and feelings, learn from each other’s experiences, and meet a group of women who will continue to inspire them. We can learn so much from each other; don’t you think? What are you most proud of today?

Emilie

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How to build a Strong Core?

Back by popular demand… more core stuff!

This is one is from Coach and Trainer Kim:

Looking for new ways to train your abdominal muscles?

Bored with your current core routine?

Do you want to feel stronger through the torso?

Remember that the main function of your abdominals is to support, stabilize and move the spine safely. With that in mind, consider ways to add a challenge to your abdominals as you perform other exercises.

For example: If you so stability ball wall squats…. (image source)

try holding a dumbbell or two above your head to increase the stabilizing demand on your abdominals.

If you do free squats, then try adding an alternating medicine ball torso rotation as you rise, something like this… (image source)

If your split squat form is good, try adding a load (dumbell, medicine ball, etc…) extended above the head for the duration of each set. (image source)

Not only will these modifications challenge your core, but they will also increase the energy demand on your cardiovascular system!

More muscle groups working= more calories burned per exercise.

It’s a win-win situation!

So I encourage you, to break out from your current ab routine and try something new!

Coach Kim