Got Balance?

There are numerous reasons to participate in a fitness program. For some of us it may be to lose a few pounds and have more energy, while others may simply want better overall health. As a result, most of us follow a program that consists of a combination of strength training and cardiovascular conditioning. And justifiably so! There are many physical benefits to both and they should be a major part of every fitness routine. However, one important area that often gets overlooked is balance. Balance enables a person to maintain their center of gravity during movement and in stationary positions. This can be the case during a sporting event or in simple day to day activities. Also, improving balance can help increase joint stability, improve posture, and increase overall strength. And even better, it's easy to work into your existing routine! But before diving right in, there are three things we need to remember when training for better balance.

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Speed and Power Anyone?

Many of us enjoy watching athletes perform amazing physical feats. Whether it's Usain Bolt screaming down the track during the Olympic Games or Serena Williams hitting a rocket serve at Wimbledon, we can't help but marvel at their athleticism.

The fact is, many of us are athletes at heart. And we can use some of the training methods the pros use to improve our overall fitness.

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Suspension Training

Summer means kids at home, vacations and maybe increased travel for work. Combine that with the fading memory of your resolution to get fit, and it becomes challenging to find the drive and time to exercise on a regular basis.

It's time to get creative. Try a new fitness routine. Read full article.

For video clips of the exercises in this article click here.

Short On Time? Try a Full Body Workout!

Full-body exercises place an emphasis on multiple areas of the body during one exercise. They are being used more by fitness enthusiasts and are popular for a variety of reasons.

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Cardiovascular Tips

Whether your a gym rat or just starting a program, these guidelines can help take your fitness to greater levels!

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10 Keys to Success in 2010!

If you’re like most people, it’s the same scenario every year. The best intentions of resisting the holiday temptations are now a foggy memory. Often clouded by a month full of countless parties where over indulgence is the norm. But fear not! The New Year is just days away. As the calendar turns our resolve comes rushing back! It’s the opportunity for redemption that we embrace every year. However, the drive to make this year different can quickly fade if our goals are too generalized. Instead of falling back into the same rut by spring, take the time now to dig a little deeper and develop a game plan for year long success. Outlined below are 10 tips to guide you towards looking and feeling your best in 2010…and years beyond!

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Damage Control

Have Success Now and In January!

After more than 15 years in the fitness industry I am still amazed how often people put off starting a workout program until “next year.” Before you consider shutting it down during the holidays consider the following fact: Americans gain an average of 5 – 10 lbs. during the holiday season and never lose the weight! To put it into a larger perspective, over a course of five years, the holiday indulgence alone could result in 25 – 50 lbs. of weight gain!

Now before you chime in with, “But Jason, the holidays are so busy with, work parties, and family engagements, not to mention all of the temptations!” I completely understand and agree that you should be able to indulge, but within reason! Plus, that is an even better reason to start or continue your workout program. Worse case scenario, you gain no weight and create positive momentum going into the New Year. Best case scenario, you actually lose weight, finish the year strong, and become even more motivated come January!

Here are my top five tips for surviving the holiday season and starting the new year now!

Hit the Gym Before Hitting the Slopes!

For many of us, that winter chill in the air can only mean one thing - ski and snowboard season is right around the corner.

While we eagerly wait for the first snowflake to hit, there is no better time to get ready physically.

Whether you're a novice or an experienced rider, the first day on the mountain can often be a humbling experience, leaving your body sore and exhausted. In our haste for fresh powder, it's easy to forget the vigorous demands a day on the slopes brings. Why not make this the year you prepare for it? Read full story.

More Endurance in Less Time!

Most people's primary motivation for working out involves weight loss. Traditionally, experts suggest doing a minimum of 30 minutes of cardiovascular exercise at a moderate intensity three to five times a week in conjunction with resistance training two to three times per week. Realistically, most of us can't commit that much time to the gym. The good news is we don't have to. Read full story...

Back to Basics!

The fitness industry is dominated by huge gyms that boast of the vast amounts of exercise equipment inside their doors.

While there are many benefits to utilizing a health club, we need to remember that the human body was created for movement long before gyms existed.

Pushing, pulling, squatting, bending, twisting, and moving have always been the pillars for strength and overall fitness.

Becoming too dependent on machines takes away from the body's natural ability to move and can make us less functional. Read entire article.

Self Myofascial Release

Roll your way into injury prevention!
By Jason Wanlass – MS, PES, CPT

Many recreational athletes, particularly runners, experience bouts of muscle soreness and, in some circumstances, overuse injuries. These injuries may include, knee pain, shin splints, and plantar fasciitis, to name a few. These overuse injuries are usually a result of the repetitive nature of training, which in part can lead to muscle tightness, adhesion build up, and altered joint mechanics. The good news is that over time injury prevention methods have evolved, including the technique of self- myofascial release (SMR). SMR can feel like a deep tissue massage and, like massage therapy, has numerous benefits which include improved flexibility, decrease in muscle knots/adhesions, and improved joint mechanics to name a few. SMR is best facilitated with the use of “the stick” or a bio-foam roller. This product is an absolute must for any runner/weekend warrior. The cost ranges from $20 - $30 depending on which model you select. You can purchase one locally at Bandana Running and Walking Company or online from Perform Better.

Guidelines for SMR:
• Once you roll over a tight area, stop and rest on the “hot spot” for 20 – 30 seconds. You should experience a decrease in discomfort or feel the muscle release during this time. Continue further along the muscle until you find the next “hot spot.” This usually doesn’t take long for the first time user.
• Hold only to the point of tolerance, you should not experience sharp pain. Slight discomfort is what you are shooting for, similar to a deep tissue massage. Many manufacturers offer foam rollers with different densities depending on your pain threshold.
• Remember to breathe, maintain good posture, and engage your core muscles.
• Repeat 1 – 3 times/side.
• For optimal results, SMR can be done daily or at a minimum of 3x/week.

Here are my favorite specific SMR activities:

IT band: Lie on your right side, supported by your right elbow; keep head in neutral and ears aligned with shoulders. Place roller under right thigh and place left leg over and in front of the right leg. Roll just below hip joint down to the lateral thigh to the knee.

Piriformis/glutes: Sit on full roller and cross right ankle over left knee. Roll on the right hip area while pulling the right knee toward the opposite shoulder to increase the stretch. To massage the glutes, sit on the roller with feet and hands in front. Push roller backward with buttocks.

Quadriceps: Lie on your belly with the foam roller above your knees and elbows bent with forearms touching the floor. Pull the abdominals in and tighten glutes to help prevent the back from sagging. Roll from pelvic bone to the knee emphasizing the front and lateral thigh.

Make Fitness Fun Again!

The traditional approach to getting in shape involves going to the gym, hopping onto a mind-numbing cardio machine and striding, pedaling or walking your way into fitness boredom.

While you may be able to adhere to this approach in the short-term, most of us eventually will give up because of boredom and the lack of results.

What many people fail to realize is that you can get fit outside the gym and it can - dare I say it - be fun. Read entire article.