Functional Fitness

Functional Fitness is a term we are hearing more and more, but do we know what it really is?  Do you sometimes ask yourself "Why am I doing this exercise?"  You are not alone in asking that question and often trainers don't know why either ....maybe they've always done it (tradition) or maybe you're risking injury by continuing to do it.

I am sharing this article from the Calgary Herald which explains Functional Fitness very well.  Thanks to our friend Tom, for sharing this link.

http://www.calgaryherald.com/health/Functional+training/6339192/story.html

Baby Plank!

Consider the egg....

Its purpose is to bring new life into the world and to nourish that life until it reaches the point where it can survive on its own. No wonder eggs are one of the most nutrient-rich foods available to us – often referred to as a perfect protein. The egg is a symbol of spring and new life partly because of the nourishment it provides. But it is also because during the winter, chickens do not naturally lay many eggs. The return of the light brings the return of eggs.

Eggs Are Loaded with Nutrients

Eggs have lots of vitamins. They are rich in the B vitamin family, and also contribute vitamins A and D. In particular, egg yolks are one of the greatest sources of riboflavin, B12, and choline, which may well not only help developing brains in utero, but protect us from age-related memory loss. In the mineral department, eggs are especially rich in selenium. Eggs are also abundant in lutein and zeaxanthin, carotenoids which protect our eyes from macular degeneration, among other benefits. And the lutein in eggs seems to be better absorbed than when it comes from vegetable sources. Almost all these nutrients are in the yolk of the egg.

Some eggs even have significant amounts of omega-3 fats. So-called "Omega-3 eggs" have usually been been fed flax seeds to raise the level of omega-3 fat in the eggs. Also, hens that have been allowed to feed on a variety of natural food for them (greens, grubs, etc) produce eggs with more omega-3 fat. "Pastured eggs" are one name for these hens, though note that "free range" hens usually don't share this diet).  One egg provides 6 grams of protein, 5 grams of fat (1.5 saturated and 2 monounsaturated), and about half a gram of carbohydrate.

Eggs in a Low-Carb Diet

Not only are eggs a low-cost and low-carb source of protein and other nutrients, but they have uses specific to low-carb diets. Egg whites can provide structure to baked goods made with nontraditional ingredients such as nut flours and flax seed meal and can provide the basis for desserts.

But Isn’t it Bad to Eat Too Many Eggs?

Eggs have a lot of cholesterol, so for a long time it was considered unhealthy to eat too many. However, advice is changing on this as more research comes out.  Evidence now shows that eggs are not in any way harmful to our health. In fact, some studies show an improvement in blood lipids from eating eggs. It seems that this high-cholesterol food raises our "good" cholesterol rather than the "bad."

The above paragraph about cholesterol leads me to share the attached link about statins and exercise.  Everyone I know who is taking a statin has had different experiences.  Some noted no changes and others were unable to continue with their presciption or had to have it change.  Read on...

 

http://well.blogs.nytimes.com/2012/03/14/do-statins-make-it-tough-to-exercise/

Five weight-loss mistakes

Losing weight can be a frustrating, anxiety-inducing process, but it doesn't have to be if you have the right attitude. Here are some common weight loss mistakes you may be making ….. and stop sabotaging yourself:

1.  Giving Up Too Soon. Falling off the exercise and diet wagon happens to everyone. It's tempting to give up on exercise after weeks (or months) of failing to stick with a program or skip workouts completely if you run out of time. It's also tempting to ditch healthy eating after a massive Oreo-fest, but renewing your commitment after a boo-boo is the most important thing you can do to succeed.
Solution. No matter how long it's been since you've exercised, do something active right away, like a quick walk, to help you take control. If you don't have time for your regular workout, use whatever time you have to be active. Ask yourself which is better: exercising for 10 minutes or not doing anything at all. If you ate too much, admit your mistake and move on. One mistake (or two...or three...) doesn't equal failure!

2.  Expecting Immediate Weight Loss. After weeks of exercise and healthy eating, frustration often sets in when the scale doesn't move. Remember, you didn't gain weight overnight and you won't lose it overnight either. Spending too much time scale-watching might lead to a maddening desire to quit exercise forever.
Solution. Focus on the immediate benefits of exercise. Pay attention to how you feel while you're working out. You should feel energetic and alert. You may notice you sleep better, your body feels stronger and you're less stressed. The benefits of exercise go way beyond weight loss and appearance!

3.  Doing The Same Thing and Expecting Different Results. It's important to do exercises that you enjoy, but if you've been doing the same ones for months (or even years), you've probably reached a weight loss plateau and, even worse, complete boredom with your workouts.
Solution. Change what you’re doing.  It can be as simple as choosing a different walking route or changing the amount of weight you're using. Try something new and do it every six weeks. Your body needs regular challenges and so does your mind, so don't allow yourself to get into a rut.

4.  Having The Wrong Attitude. People often view exercise as punishment, something that cancels out the naughty things you ate yesterday. Obviously, no one wants to spend time punishing themselves so changing your attitude about exercise can go a long way towards motivating yourself to do it regularly.
Solution.Exercise should be a reward, not a punishment. Being active is the reward your body deserves for working so hard each day. Our bodies love activity (even if our minds resist it!) so think of exercise as your gift to yourself--something that will make you feel good now and will add to your quality of life for years to come.

5.  Having Unrealistic Expectations. Six-pack abs, thin thighs and a sculpted body. Don't tell me you don't dream about this! We all want perfect bodies, but, for most of us, it's just not going to happen, whether it's due to genetics, aging,  body type or some other factor we can't control.
Solution. Set realistic goals. Not everyone can achieve six-pack abs, you know. And, honestly, visible abs have no function other than to look great in bathing suits (and, how often do you wear a two-piece bathing suit?). Set a goal that means something--getting stronger so you can play with your grand-kids, or strengthening your back so you have good posture. Give up on the idea of trying to look like someone else. You're you. Don't you want to be the best YOU possible??

Here's the deal: The picture wasn't of a celebrity. It wasn't of a supermodel. It was of a woman sitting in her underwear with a smile on her face and a belly that looks...wait for it...normal.

http://www.glamour.com/health-fitness/blogs/vitamin-g/2009/08/on-the-cl-the-picture-you-cant.html

Hips and Knees

Do you do specific exercises for your hips and knees? Do you work your hip through the entire range of motion and engage the abductors and adductor muscles? If not, maybe you should.

The abductors and adductors are critical for providing integrity of the hip joint and create a strong, balanced link between the lower body and the torso. They also need to be exercised through an entire range of motion. If you work these muscles only in one direction (forward and back) by walking, running or using common cardio machines then you are not building structural integrity of the hip, or the entire lower body.

These muscles, along with the quads and hamstrings, play an important role in allowing the patella (kneecap) to track properly as the knee joint bends. If the abductor and adductor muscles are not strong, flexible, and balanced, knee pain such as patellofemoral syndrome, and injury is more likely.

Strong Muscles Support Joints

Strengthening and balancing the muscles that surround the knee can take the pressure off the joint and decrease the amount of total weight absorbed by the ligaments, meniscus and cartilage in the knee. Because the knee is a hinge joint and only moves in one direction, it's important to maintain both strength and stability.

The hip joint, on the other hand, is a ball and socket joint that works best when it has mobility as well as strength. The hip is a much more complicated joint, and needs to be exercised in a variety of directions, including rotation, in order to increase overall stability. If the muscles that support the hip joint (quadriceps, hip flexors, glutes, hamstrings, and even the core muscles) are strong and allow appropriate mobility, the amount of pressure and wear and tear on the hip joint, as well as the knee joint, decreases.

Real Life Exercises for Hips and Knees

When it comes to preventing injury, using compound or "functional" exercises that use a variety of muscles and simulate real life movements are generally considered the ideal way for athletes to train. Such movements include exercises like squats, lunges and lateral movements. Exercises that isolate a specific muscle (such as a leg extension or biceps curl) do have a place in training, but are often reserved to help isolate and rehab a muscle after an injury or to recover after a surgery.

Basic Knee and Hip Exercises

If you are starting from zero or getting over an injury, you can begin to build strength and stability in the hip and knee joints by going back to basics and using these simple exercise routines. 

Quadriceps setting: To perform this exercise, lie on your back with your knee straight. Tighten the muscle on the top of your thigh by pressing the back of your knee into the floor. Hold this position for 5 seconds, and then relax. Perform 10 repetitions.

Heel slide: While lying on your back, simply slide your heel up the floor so your knee bends. Allow the knee to bend as far as possible, hold for 2-3 seconds, and then return to the start position. Perform 10 repetitions.

Straight leg raise: While lying on your back, tighten the muscles on the top of your thigh. While keeping the knee straight, lift your leg up about 12 inches. Hold for 2-3 seconds and then lower slowly. Perform 10 repetitions.

Remember to check with your physician or physiotherapist if you are unsure if these exercises are safe for you to perform, and stop any exercise that is causing increased pain in the knee.

Straight Leg Raise: While lying on your back, keep one leg straight and one knee bent. Then lift the straight leg up about 12 inches. Hold it there for 2 seconds, then slowly lower the leg. Remember to keep your leg as straight as possible. Repeat this 10 times.

Hip Squeeze: While lying on your back, keep both knees bent. Place a small ball, pillow, or towel roll between the knees and squeeze. Hold for 5 seconds and release. Repeat 10 times.

Side Leg Raise: Lie down on one side. The leg closer to the floor should be bent, and the top leg should be straight. Slowly lift your top leg up, making sure to keep your knee straight and your toes pointing forward. Hold for 2 seconds, then slowly lower. Repeat 10 times.

Hip Rotation Stretch: Lie on your back with both knees bent. Cross one leg over the other by placing your ankle on top of your knee (as if crossing your legs while sitting). Gently push the knee of the top leg away from you until a stretch is felt in the buttocks. Hold this position for 5 seconds, then slowly release. Repeat 10 times.

These exercises should be performed once per day to maintain strength and flexibility of the hips. When the exercises start to feel easy, you can perform two to three sets of each exercise to challenge the hip muscles and to further improve the strength and mobility of the hips.

If you have significant hip pain that limits your ability to walk or move around, you must contact your doctor or physiotherapist before exercising.

By keeping your hips strong and flexible, you may be able to prevent hip pain and problems from occurring. If you have hip pain, gentle exercise might be the key to help you decrease pain and return to normal activity.

Secrets of Successful Behaviour Change

If you recall, I didn't post anything on our Blog about New Year's Resolutions ...not even a mention.  That was a deliberate decision because I think we all do very well making resolutions ....and admit it, we all do it!  As the clock struck midnight on New Year's Eve and motivated by that New Year optimism, you probably raised a glass and vowed that this year, things will change.  The challenge is keeping them beyond the first month.  Resolutions often reflect a lifestyle change we want to change or improve upon and for the first while, it can be relatively easy ....but then February rolls around and that's often when we slide back into our old habits.

So how do you make change that lasts?  Here's some tips to raise your odds of success.  Whether it's exercising more, improving your diet or reducing alcohol, here's how to make that resolution stick:

• KEEP IT REAL.  Setting your goal too high is a sure way to fail.  If you're inactive now, suddenly committing to exercise six days a week will likely not work.  Better to err on the easy side; after all, success generates momentum.

• MAKE IT YOURS.  Pursue change that is meaningful to you.  If you're changing for someone else, it likely won't last.  Focus on a goal that will make you feel good.

• ACCENTUATE THE POSITIVE.  Think about how this change will enhance your life - not just about the negative pattern you're trying to break.  In other words, focus on how good you'll look and feel when you reach a healthy weight - rather than dwelling on how much you hate those extra pounds you're carrying now.

• BE SPECIFIC.  Sure you want to eat better, but what does that look like?  Create a plan that spells it out.  You might try to eat salad for lunch twice a week, or reduce your alcohol intake to a glass of wine a week.  But...

• BE FLEXIBLE.  Make sure your plan leaves room for options.  Nothing in the fridge for a salad today?  Last night's leftover broccoli and rice sounds like a healthy lunch.  After all, there are many ways to eat better or get active.

• REWARD YOURSELF.  Changing habits isn't easy, so reward yourself when you make progress in the right direftion.  After a dozen visits to the gym, you might treat yourself to a new piece of workout gear.

• CONNECT WITH OTHERS.  Most pursuits are better with friends.  Connection and interaction are motivating, so if you want to exercise more, grab a buddy.  If you want to eat healthier, cook with family for added encouragement.

• EXPECT SLIPS.  To make a change that`s lasting, be patient and forgive yourself if you stumble - make that when you stumble.  The best way to undermine your progress is to berate yourself if something goes wrong.  The trick is not to get discouraged.  Acknowledge your mistakes with compassion and try again.