This week's topic: Breathing! It's the only process that occurs in our body both voluntarily and involuntarily. Involuntarily because, who wants to concentrate on taking a breath every 2-3 seconds? Voluntarily because we can control when and how much we need to breathe, and alter as necessary (think swimming- probably a good idea to alter your breathing before you go under!) Did you know that breathing also helps you move and exercise more efficiently? The faster and more shallow you breathe, the more tension creeps up in your body, ultimately making you weaker, slower, and inefficient.
During your next workout session, set the target of becoming more efficient by controlling your breathing. Pick an appropriate breathing pace to match the intensity of the drill or activity you're working on. I know, this isn't ground breaking news- everyone breathes on pace with their reps. But, here's the tip that will bump your training to the next level: Coordinate your breathing with your movements. During a movement, instead of just "exhaling with the push" like the typical trainer will tell you, think about what the movement you're about to do entails, and coordinate your breathing accordingly. During the part of the exercise where the movement requires the chest to "collapse" (such as a push, or the "away" part of a pull, or the downward movement of a squat)- exhale. During the part of the movement where the chest should naturally expand (the return from a push, the "pull" part of a pull, the upward phase of a squat)- inhale! Fitness Evolved's definition of efficiency with movement is doing the exact right thing at the exact right time with the exact amount of tension and effort required to do it- no more, and no less. So, if I'm exhaling while I'm trying to pull myself up on an inverted row, I'm collapsing my chest when the movement naturally requires my chest to expand, and in essence making that movement inefficient. Think about the movement you're getting ready to do. Think about what the entire body is about to do. And then, plan accordingly! Aim to be more efficient, and you'll be better, stronger, and faster than ever!
Thursday, April 21, 2011
Friday, February 4, 2011
Are Toning Shoes Really All They're Cracked Up to Be?
In today's fast paced, multi-tasking world, everyone is looking for ways to get in shape with minimal time investment and effort put in. One proposed solution: toning shoes! You've seen them around by now. Those funky looking shoes with the extra-thick soles, rounded weirdly, and the person wearing them walking like Bambi on ice. (fast forward to 1:03)
These shoes, while well intended, ultimately do the opposite of what they are designed to do. When you think about "getting in shape," the overall goal is to get stronger, function better, and be able to do things easier (ie. be more efficient). However, these shoes are designed to make the one skill we do most naturally and easily more challenging and less efficient. Mathematically speaking, walking is one of the most loaded movements we do- in other words, the forces that go through the body during each step are higher than almost any other movement we perform throughout the day. And, if we follow one of the most important principles of motor learning- "the greater the load, the greater the learning"- by wearing these shoes and making walking more work, one is actually teaching the body to move less efficiently and work harder than it should be working for "easy" every-day tasks.
Plus, look at how people walk in these shoes! We did an "undercover" video shoot over the holidays comparing a person's gait in a normal, minimal sole shoe versus the Reebok Easy-Tone. The videos are very short, since we were trying to be discreet, but just click on replay a few times in a row to get a good look. Watch and compare how the pelvis/low back area, knees, and ankles move in each video.
Video 1 is in regular, minimal soled running shoes.
Video 2 is in the Reebok Easy Tone Shoes.
As you can see in Video 2, if you watch closely, the hips/pelvis have much more vertical mobility with each step (called "shearing"), the knees and ankles collapse, and look at how tense her shoulders and neck are! Sure these shoes make you work harder, and even probably cause increased muscle activity, as they claim in their rebuttal to a study performed by the University of Wisconsin LaCrosse, but at what expense? Working harder doesn't necessarily translate into working smarter, or more importantly, working right! In fact, in neurology circles, muscle "tone" is actually considered a negative attribute. Tone is hyperactivity of a muscle, where it works in excess and maintains more tension than necessary, which ultimately leads to a weaker and less-functional muscle.
Remember, if it sounds too good to be true, then it probably is! Our aim shouldn't be to work harder just to work harder and hopefully get a result. Our target is always to work hard, correctly, to allow us to do the things we'd like to do more easily and enjoy them more!
These shoes, while well intended, ultimately do the opposite of what they are designed to do. When you think about "getting in shape," the overall goal is to get stronger, function better, and be able to do things easier (ie. be more efficient). However, these shoes are designed to make the one skill we do most naturally and easily more challenging and less efficient. Mathematically speaking, walking is one of the most loaded movements we do- in other words, the forces that go through the body during each step are higher than almost any other movement we perform throughout the day. And, if we follow one of the most important principles of motor learning- "the greater the load, the greater the learning"- by wearing these shoes and making walking more work, one is actually teaching the body to move less efficiently and work harder than it should be working for "easy" every-day tasks.
Plus, look at how people walk in these shoes! We did an "undercover" video shoot over the holidays comparing a person's gait in a normal, minimal sole shoe versus the Reebok Easy-Tone. The videos are very short, since we were trying to be discreet, but just click on replay a few times in a row to get a good look. Watch and compare how the pelvis/low back area, knees, and ankles move in each video.
Video 1 is in regular, minimal soled running shoes.
Video 2 is in the Reebok Easy Tone Shoes.
As you can see in Video 2, if you watch closely, the hips/pelvis have much more vertical mobility with each step (called "shearing"), the knees and ankles collapse, and look at how tense her shoulders and neck are! Sure these shoes make you work harder, and even probably cause increased muscle activity, as they claim in their rebuttal to a study performed by the University of Wisconsin LaCrosse, but at what expense? Working harder doesn't necessarily translate into working smarter, or more importantly, working right! In fact, in neurology circles, muscle "tone" is actually considered a negative attribute. Tone is hyperactivity of a muscle, where it works in excess and maintains more tension than necessary, which ultimately leads to a weaker and less-functional muscle.
Remember, if it sounds too good to be true, then it probably is! Our aim shouldn't be to work harder just to work harder and hopefully get a result. Our target is always to work hard, correctly, to allow us to do the things we'd like to do more easily and enjoy them more!
Wednesday, December 29, 2010
This Just In.....
Men's Health just posted their always fun "20 Worst Foods in America" story. Very interesting. It looks like 2010 was a record-breaking year in the bad-for-you food industry, with The Cheescake Factory leading the way! Here's the link:
http://eatthis.menshealth.com/slideshow/20-worst-foods-america?cm_mmc=Yahoo-_-ETNT-_-The_Truth_Your_Weight_Gain-_-20_Worst_Foods
http://eatthis.menshealth.com/slideshow/20-worst-foods-america?cm_mmc=Yahoo-_-ETNT-_-The_Truth_Your_Weight_Gain-_-20_Worst_Foods
Wednesday, December 8, 2010
Yesterday's Future Is Today!
This clever line from the TV show South Park (yes, it caught my attention one day as I was flipping channels) though intended as a joke, does give me something to think about. Dr. Eric Cobb of Z Health has a saying: "The body you currently have is the body you've earned by the way you move."
What this means is, because our body is constantly adapting and changing with each movement to accommodate what we are trying to do, our current body has been shaped by all of the movements and activities we've participated in throughout our life- both good and bad. When we were young and developing, most of us learned to move and exist in the world with efficient and good patterns and habits. As we grow, life happens- we have injuries that alter the way we move, we participate in activities (ie. sports, running, dancing, etc) that build and improve our movement skills, we get a job that requires hours of sitting at a desk behind a computer or behind the wheel of a car and "forget" some of our movement skills and alter the way we move again to work around those "forgotten movements," more injuries happen and pain comes along. Today most certainly is yesterday's future.
We've resigned ourselves to the fact that we're getting older and pain is just a part of the aging process as well as diminishing strength and movement skills, but that's not the end of the story. We're missing the silver lining, or the "Golden Ticket!" Tomorrow is today's future!
This adapting and learning never shuts off (contrary to popular belief). The condition we are in now is not a "permanent condition." You're never "too old," or "too broken." We can always improve, provided we choose to put in the work to do so. It takes some discipline, determination, and some proper guidance, but you are never too old or too broken to make a change and make an improvement. We spend our time and energy working hard to make money and save for our future. Why not make the same investment in your body? Investing in your body today will not only give you almost immediate improvement today, but will prepare your body for a healthier, more active future! Today's future is tomorrow- start investing in yourself today!
What this means is, because our body is constantly adapting and changing with each movement to accommodate what we are trying to do, our current body has been shaped by all of the movements and activities we've participated in throughout our life- both good and bad. When we were young and developing, most of us learned to move and exist in the world with efficient and good patterns and habits. As we grow, life happens- we have injuries that alter the way we move, we participate in activities (ie. sports, running, dancing, etc) that build and improve our movement skills, we get a job that requires hours of sitting at a desk behind a computer or behind the wheel of a car and "forget" some of our movement skills and alter the way we move again to work around those "forgotten movements," more injuries happen and pain comes along. Today most certainly is yesterday's future.
We've resigned ourselves to the fact that we're getting older and pain is just a part of the aging process as well as diminishing strength and movement skills, but that's not the end of the story. We're missing the silver lining, or the "Golden Ticket!" Tomorrow is today's future!
This adapting and learning never shuts off (contrary to popular belief). The condition we are in now is not a "permanent condition." You're never "too old," or "too broken." We can always improve, provided we choose to put in the work to do so. It takes some discipline, determination, and some proper guidance, but you are never too old or too broken to make a change and make an improvement. We spend our time and energy working hard to make money and save for our future. Why not make the same investment in your body? Investing in your body today will not only give you almost immediate improvement today, but will prepare your body for a healthier, more active future! Today's future is tomorrow- start investing in yourself today!
Wednesday, November 17, 2010
Fitness for Food
On Friday, November 26, Fitness Evolved will be partnering with the Alameda County Food Bank for our first ever charitable fitness event! Join us for a Free Group Circuit Training Workout at 12:00PM on Friday, the day after Thanksgiving. All you need to bring is yourself, a friend, and a non-perishable food item to donate.
After a day of eating, watching parades, eating again, and relaxing, kick the holiday season off right with a fun, energetic 50 minute workout that's guaranteed to energize you, rev your metabolism up, and burn away those Thanksgiving calories! Don't wait until the holidays are over to "get back in shape." This year, join us in our "Holiday Hold-Out" campaign to stay healthy and fit throughout the holiday season. All fitness levels are welcome- we can adjust the exercises to make it appropriate for anyone.
This is a chance to do something great for yourself, and to help others during this difficult time. According to the Alameda County Food Bank, the 2010 Holiday Season will be the highest demand period in the Food Bank's 25 year history! One of our core values at Fitness Evolved is to always strive to do what's good and what's right for ourselves and our community. Join us in doing something good for yourself and the community around you!
What: Fitness Evolved Fitness for Food
When: Friday, November 26, 2010 12:00PM- 1:00PM
Where: Equilibrio Wellness Studio
1729 Telegraph Ave #2
Oakland, CA 94612
Cost: Free! Just bring a friend, and a non-perishable food item!
Please feel free to forward this to everyone you know! Gift certificates will be given, and a raffle will be held that will include free training sessions and a free month's membership!
We hope to see you there! Happy Holidays!
After a day of eating, watching parades, eating again, and relaxing, kick the holiday season off right with a fun, energetic 50 minute workout that's guaranteed to energize you, rev your metabolism up, and burn away those Thanksgiving calories! Don't wait until the holidays are over to "get back in shape." This year, join us in our "Holiday Hold-Out" campaign to stay healthy and fit throughout the holiday season. All fitness levels are welcome- we can adjust the exercises to make it appropriate for anyone.
This is a chance to do something great for yourself, and to help others during this difficult time. According to the Alameda County Food Bank, the 2010 Holiday Season will be the highest demand period in the Food Bank's 25 year history! One of our core values at Fitness Evolved is to always strive to do what's good and what's right for ourselves and our community. Join us in doing something good for yourself and the community around you!
What: Fitness Evolved Fitness for Food
When: Friday, November 26, 2010 12:00PM- 1:00PM
Where: Equilibrio Wellness Studio
1729 Telegraph Ave #2
Oakland, CA 94612
Cost: Free! Just bring a friend, and a non-perishable food item!
Please feel free to forward this to everyone you know! Gift certificates will be given, and a raffle will be held that will include free training sessions and a free month's membership!
We hope to see you there! Happy Holidays!
Tuesday, November 9, 2010
An Apple A Day...
Here's a great quote by motivational speaker and entrepreneur Jim Rohn:
"We've all heard it said 'An apple a day keeps the doctor away.' Well, I've got a question for you: What if it's true? Wouldn't that be easy to do- to eat an apple a day? Here's the problem: It's also easy not to do."
Every day, most of us wake up and start our day on "autopilot." I wake up, grind the coffee beans and start brewing the coffee, shower, get dressed, eat breakfast and read, grab my coffee mug and head out the door to catch the train. All of this is done without much conscious thought- who wants to think that early in the morning?
This is how we're wired- to get good at the things we do often so that we don't have to consciously think about everything we are doing. How much would we get done if we consciously had to think about every step we take every day?
But, what if we're trying to change something? Whether you're trying to improve your diet to lose weight, or spending valuable time and money working with a trainer to improve the way you move, look,and feel- existing in autopilot in those hours you're away from the gym may be inhibiting you from getting the results you're looking for and working so hard for!
One of my favorite blogs to read is by Lou McGovern, a trainer (and sometimes philosopher!) from San Diego. In post written about "Freedom," he describes freedom as using the conscious mind to drive unconscious activity. In other words, how did you develop the habits and routines that you have? Did you develop them intentionally, or did they just happen? Any habit, good or bad, can be explored and either improved or changed.
We can use the analogy of a "map" for habits. Every habit has a map in your brain to allow you to perform that habit repeatedly and more easily every time. If you didn't choose to develop that habit, or movement, you probably didn't get to choose the quality of that habit, or how well that map was "drawn." Re-explore it and make it better- make your map more clear! If it's a bad habit- whether it's a movement, posture, or dietary choice- that map can be redrawn and directed to where you want to go.
It takes conscious thought and action. Like Mr. Rohn said- an apple a day would be easy to do, but it's also easy not to do. Practice with the intention of getting better in your training sessions, and then carry that with you when you leave the gym. Sharpen your map, or redefine it. The more you control your maps, the more freedom you'll have to live the life you desire!
"We've all heard it said 'An apple a day keeps the doctor away.' Well, I've got a question for you: What if it's true? Wouldn't that be easy to do- to eat an apple a day? Here's the problem: It's also easy not to do."
Every day, most of us wake up and start our day on "autopilot." I wake up, grind the coffee beans and start brewing the coffee, shower, get dressed, eat breakfast and read, grab my coffee mug and head out the door to catch the train. All of this is done without much conscious thought- who wants to think that early in the morning?
This is how we're wired- to get good at the things we do often so that we don't have to consciously think about everything we are doing. How much would we get done if we consciously had to think about every step we take every day?
But, what if we're trying to change something? Whether you're trying to improve your diet to lose weight, or spending valuable time and money working with a trainer to improve the way you move, look,and feel- existing in autopilot in those hours you're away from the gym may be inhibiting you from getting the results you're looking for and working so hard for!
One of my favorite blogs to read is by Lou McGovern, a trainer (and sometimes philosopher!) from San Diego. In post written about "Freedom," he describes freedom as using the conscious mind to drive unconscious activity. In other words, how did you develop the habits and routines that you have? Did you develop them intentionally, or did they just happen? Any habit, good or bad, can be explored and either improved or changed.
We can use the analogy of a "map" for habits. Every habit has a map in your brain to allow you to perform that habit repeatedly and more easily every time. If you didn't choose to develop that habit, or movement, you probably didn't get to choose the quality of that habit, or how well that map was "drawn." Re-explore it and make it better- make your map more clear! If it's a bad habit- whether it's a movement, posture, or dietary choice- that map can be redrawn and directed to where you want to go.
It takes conscious thought and action. Like Mr. Rohn said- an apple a day would be easy to do, but it's also easy not to do. Practice with the intention of getting better in your training sessions, and then carry that with you when you leave the gym. Sharpen your map, or redefine it. The more you control your maps, the more freedom you'll have to live the life you desire!
Wednesday, November 3, 2010
Here Come the Holidays... Don't Blow Your Tires!
It's already holiday season, and we all know what that means... We just finished Halloween, so all of the left over candies are on sale in the stores- very tempting! And, it's time for all of the family gatherings and great food! You know those meals where you're eating all kinds of foods that aren't part of your diet plan. And then you go back for seconds, and then your aunt is pushing you to try her "famous dessert," and you can't say no... Keeping with the car analogy from a previous post, we'll call this "Blowing a Tire."
What happens when you're driving your car and you blow a tire? Do you just keep going until you blow another, and another, until all of your tires are blown? Probably not (at least I hope not!) You stop, and it's not the end of the world. The situation is manageable. You change the tire (or call someone to help), and you get back on the road!
"Blown tires" happen- it's part of life. They may blow a little more frequently around the holiday season, but it's not the end of the world! Tomorrow's a new day, and an opportunity to get back on the road headed towards your destination- a healthy and fit body. One blown tire is minimal damage compared to blowing all 4 tires! You can always recover from either scenario. The most important step is to realize that all is not lost and to get back on the road!
What happens when you're driving your car and you blow a tire? Do you just keep going until you blow another, and another, until all of your tires are blown? Probably not (at least I hope not!) You stop, and it's not the end of the world. The situation is manageable. You change the tire (or call someone to help), and you get back on the road!
"Blown tires" happen- it's part of life. They may blow a little more frequently around the holiday season, but it's not the end of the world! Tomorrow's a new day, and an opportunity to get back on the road headed towards your destination- a healthy and fit body. One blown tire is minimal damage compared to blowing all 4 tires! You can always recover from either scenario. The most important step is to realize that all is not lost and to get back on the road!
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