4 reasons why all women should do resistance training

Uunfortunately there is a wide spread stigma that all women who lift weights will get bulky and masculine looking (not true) for those who lift weights and feeling too bulky there are other factors other than muscle that can contribute to that feeling, a lot of the bulkiness that women complain about may be due to higher than ideal levels of body fat which are attributable largely to diet! so here are the 4 reasons why women should do resistance training reason#1 Muscle is the engine that turns the food you eat into energy! in other words muscle is more metabolic so you will burn more calories at rest (muscle burns fats) #2 resistance training makes you stronger to carry out daily tasks in life with ease thus giving you greater confidence. #3 resistance training slows down the ageing process (loss of muscle is one of the main factors of ageing) you can maintain more activity strength, mobility and an increase in bone density. #4 Resistance training has a positive effect on mental health and increase in one’s confidence, can help reduce stress and also help improve sleep, exercise in general is imperative for your health and wellbeing.

The problem with current exercise

Exercise should not be this blind rehearsal of output! for example plugging in to the treadmill or seated stationary bike for an hour watching the screen in front of you. The exercise goal should be to restore or improve qualities in other words exercise that is at the edge of your ability and that is dosed in the amount that will challenge you but your successful. The workout alone shouldn’t be the focus but the result. The rewards come from exercise when we positively challenge our motor programing so that we’re working the body and the brain together the two are not mutually exclusive. The problem with current day exercise is that it’s purely focused on the quantitative aspects meaning how much you can do of something or how many yet when we look at the moving art forms of exercise say gymnastics, dance, martial arts these are more qualitative based exercise meaning the quality of movement and technique is the focus and then the workout becomes the result. The other benefit to qualitative training is when you are more efficient with exercise you can get more from less! which is why at move pain free we train our clients this way  so that you the client is getting results and not just a workout!!  RFESS

Time to get specific & how to

“Diet & exercise” have been the mantra of preventative health for decades perhaps to the point of becoming cliché and disregarded. This well intended goal to eat better and exercise more is not nearly specific enough to be useful. When it comes to  making change it’s time to be clear about what changes you want to make! It’s good to have a weight loss goal or to drop a dress size or pants size goal however you need to be more specific on things like ” what behaviors do I need to change or remove” so pick one behavior you need to change or improve and then work on that everyday (frequency being the key) to make that behavior stick! Now it may not be weight loss related we’re using this as an example, If you’re not sure where to start then ask yourself this question “what can I do better with the way I eat” the amount I eat or the food types, my organization, my preparation, my monitoring etc. Pick the one area you know you need to improve and make yourself accountable. Most of us will take immediate gratification over long term success, so ask yourself what is my big picture, long term benefit! if we don’t focus on the big picture (and the emotion behind it) it’s almost impossible to avoid being the target for the powerful emotions of instant gratification!!ID-100109599

Are you getting Health & Fitness Benefits

Are you getting Health & Fitness benefits

I believe most people want to look and feel better it’s natural to want that, at move pain free we see exercise as medicine and much like medicine you should get your medicine(exercise) prescribed to you specifically for you when you see your Doctor they will check you(screen you) and assess you and then prescribe the medicine specifically for you! not for your partner your sibling or your friends, we also screen and assess you and with exercise we customize and specialize the exercise for you. Your medicine will also have a dose and frequency however if you take the wrong dose or wrong medicine then this could have consequences, and just like exercise you need the right exercise selection the right exercise integrity with the right dose and frequency and if you don’t then just like medicine you could also have consequences or at best lack of results! the flip side is when you do have it right then you’ll yield great benefits. We as professionals at our profession know how to do this as myself having nearly 20 years in the fitness industry we’ve honed our craft with the continuous education of skills, science judgement and the art of coaching, unfortunately this is not something you can get from a 3 week course.

Having your mind and body work together in exercise is a great step toward getting your health and not just that fact of moving often but move better then move often as opposed to doing some random exercise with some trainer or instructor yelling or chirping in your ear berating you to exercise till exhaustion  not unlike we see on some TV shows, the takeaway point is first obtain your health (moving better feeling better) then you’ll have a platform for your fitness progress, work on your mindset (attitude) raise your standards and hold yourself to them.

There’s a reason why it is called Health & Fitness NOT fitness & health don’t you think

Is More Necessarily Better?

Is More Necessarily Better?

Many of our clients at one time or another would have heard us say “more is not better, better is better” meaning we tend to focus on the qualitative aspects apposed to the quantitative aspects! this applies to a lot of different scenarios: movement, move well and then move often! Exercise: if you exercise with efficiency you don’t need more exercises you can actually do more with less! Nutrition: if you monitor/track your daily food you can then make better choices so you don’t need to try every new diet or Fad that comes out.

So when we say more is not better this doesn’t mean you don’t need to do very much! No when you do things better you do them frequently you just don’t try and do more thinking it’s better, example: If 30min of exercise a day was healthy and beneficial you don’t then do 60 min a day or 2 hours at once twice a week thinking it’s Better! you would do 30 min well everyday (hopefully this makes sense)  As we age this shouldn’t become a barrier or prevent us doing the things we enjoy doing that being said we need to do things smarter(better) to allow us to do this, so be honest with yourself and ask the question “what can I do better” by asking this question you will come up with better answers.

What you need to know

What You Need To Know

We are influenced by advertising/marketing, TV  and social media and within the fitness industry there are many perpetuated myths and half-truths out there! so we want to give you the honest truths about what you need to know so you’re not bluffed by mainstream thinking. One of the biggest myths out there is the cardio myth! the belief that you can burn off through a workout what you ate or drank last night, the truth is cardio is NOT the right tool for the weight loss or fat loss job, the bottom line is you cannot out train or out exercise a poor or average diet full STOP. Nutrition is the right tool for fat loss so doing more cardio does not guarantee you weight loss! more cardio will improve your cardiovascular health and works well as an adjunct to a good frequent nutrition (day in day out) and strength program. To illustrate my point there is research to prove this and there is almost zero evidence that steady state cardio works for fat loss. A study where researches looked at all the trails on aerobic exercise (14 studies involving 1847 participants) and in short the average weight loss after 1 YEAR of cardiovascular exercise was only 1.75 kg the researches concluded this ” our results show that isolated aerobic exercise is not an effective weight loss therapy” so please don’t think like the rest of the general public and that just doing more cardio will give you the weight loss/fat loss result your after so don’t fall in the trap, even if you think your diet is good this is still where you need to put your focus on  FREQUENCY use a daily food log to mirror what you’re doing every day the more consistent and frequent you are with this the better your results will be FULL STOP.

Prolonged sitting impacts your body

Prolonged sitting impacts your body

Our bodies are designed for movement period! Our brains are designed for processing and trying to create efficiency so that we can process more however if we continue to listen to what our brain is telling many of us, then it will constantly suggest that we continue to sit so as to conserve energy. So what to do for those of us who have to sit regularly during the day?

  • Get yourself up regularly, we have biological tissue changes when we are sedentary for a extended period of time the tissue adaptation is called mechanical creep essentially it means our tissue can become locked long, studies have shown sitting with a slouched back for as little as 20 minutes can result in increased laxity of the posterior ligaments, to avoid this set a timer around 20 min and walk down the hall a couple of times not only good for the body but also good for the brain.
  • stand every time the phone rings in your office even if it means you have to sit back down to do something at your computer for the call.
  • sit at the edge of your chair with your hands resting on your thighs and body in a relaxed position not to slouched or sitting up to straight, take a slow breath in through your nose feeling your ribs expand circumferentially then slowly fully exhale as if you are sighing out and exhale more than you typically would without forcing or straining .Inhale on a 3-4 count, exhale on a 6-8 count then pause for a couple of seconds re-inhale and repeat for 4-5 breaths. Remember chairs and prolonged sitting is something we humans created and the current norm is in no way optimal, we are not essentially made to sit on chairs especially ones which shut our system off and limit our movement and our ability the breath normally.

Your most Important muscle

Diaphragm

Understand that the diaphragm is a VERY important muscle for respiration

 Breathing is not only an essential function for living but is also a gateway into sympathetic vs. parasympathetic balance, stress and efficiency in the body.

The (PRI) postural restoration Institute seem to be the go too in understanding the diaphragm breathing and techniques, so if the diaphragm muscle is being used as a postural muscle instead of a respiratory muscle the system is in jeopardy and unbalanced, But when used for respiratory this allows for reciprocal alteration function of the body which to me is like resetting the system (neutrally) I have personally witnessed mobility changes of 100% in literally 10 min with a few diaphragm breathing techniques.

In proper breathing patterns we have interplay of eccentric and concentric contractions of the diaphragm and deep abdominals.

When we inhale through the nose our diaphragm concentrically contracts and then when we exhale our deep abdominal muscles contract concentrically (transverse abdominal, internal oblique, multifedies, and pelvic floor) etc.  Here is a 3d video that show’s how the diaphragm works

 

 

 

 

People who live in extension (hyperextended back) have a hard time getting all their air out when breathing.(We have exercise’s to combat this) That is mainly because the diaphragm is in a disadvantageous position to eccentrically contract (exhalation phase) properly. When breathing out the ribs should come down to allow optimal eccentric contraction of the diaphragm. With people in hyperextension this just doesn’t happen because their ribs are flared out in the front, and it becomes impossible for them to come down.

The diaphragm sits higher on the right side and is supported by the liver on the right side the diaphragm attaches to 3 vertebras on the right lumber and 2 vertebra on the left.

As you can see the diaphragm is such an important muscle and it attaches and has an effect on so much of our trunk anatomy which is why at move pain free we  make a big deal about our breathing and how we Breath.

If you want to know more feel free to contact me.

Steve .B

Fixing Bad Posture

Fixing Bad posture

 

In 2013 and with the way technology has advanced over the last 10-15 years we have become a much more sedentary society which has consequences, forward head posture, and kyphosis , stiff immobile hips and so on (even in people who exercise)so what do we do to fix this problem.

 

One of the first things to consider is that those with bad posture (most of us) often simply don’t exercise enough, so motion is the potion.  However, this also applies to regular exercisers who train 3 or 4 times a week.  Why?

 “Corrective” work can be done in the warm-up and the more often you train, the more often you’ll have to do your foam rolling and mobility warm-ups.  So, breaking your training up into smaller components on more frequent days might be the best ways to force yourself to do the things that you need the most to correct bad posture.

 If you are someone who is really in need of drastic changes, do your warm-ups twice a day, and every day.

 

 

Strengthening the deep neck flexors

When you get stuck in a forward head posture, the deep neck flexors (muscles on the anterior portion of your neck) are really inhibited as the sternocleidomastoid, sub occipitals, levator scapulae, scalenes, and upper traps get dense, fibrotic, and nasty.

You can start off by simply doing chin tucks on the floor face up then make a double chin without the back of your head losing contact with floor Then just lift your head off the floor hold for 3 count and repeat you can progress to quadruped chin tucks, In this drill, you’ll work against gravity as you pull your head into a more neutral cervical spine posture.  Most people will go into hyperextension as they get to the “top” of the movement.

 

 The thoracic spine. The previous two examples focused on the neck posture but the truth is that it is tremendously dependent on thoracic spine positioning.  Ask any physical therapist, and they’ll tell you that if they can get the thoracic spine moving, they can instantly improve glenohumeral joint range-of-motion without even touching the shoulder, the thoracic spine influences the scapular and the scapular (shoulder blade) influences the shoulder and it is the part of the spine that has the most available range of motion and it should be kept mobile.

 

 

 

 you can understand why a lack of thoracic spine mobility can give people enough neck pain and tension headaches to make you go nut’s And this doesn’t even consider what’s going on with scalenes, suboccipitals, levator scapulae, subclavius, and a host of other muscles that are really jacked, think about all those people in the gym doing hours and hours of crunches (especially while tugging on the neck).  Yea awesome

For that reason, we need to get our thoracic spine moving – and more specifically, we need to get it moving in both extension and rotation.  One of my first go to mobilisers is the side-lying extension-rotation remember that the overwhelming majority of the range-of-motion is coming from the upper back, not just the shoulder:

8. be aware of your daily habits and get up more frequently.  some of you might have been hunched over your computer screens working or social networking and or playing, postural changes become more and more harmful (both aesthetically and functionally).Your daily positions become competitive adaptations meaning if you sit in a chair all day your spine starts to take that shape.

With that in mind, make a point of getting up more frequently throughout the day if you have to be sitting a lot.  Likewise, “shuffle” or “fidget” in your chair; as Dr. Stuart McGill once said, “The best posture is the one that is constantly changing.”  Now, shouldn’t you get up and walk around for a few minutes?