Week 8 Challenge - 7-Days of Squats

Here it is.  The final week of your 8-week challenge.  I know, technically it's week 9 but with last week being a holiday week, I decided to give you all a break!  Hopefully you are keeping up with your new-found habits of daily water intake, daily exercise, packing your lunch, and dealing with "life happens".  Your last challenge was a big one, seven days of push-ups.  How did you do?  Were your arms and chest sore by the end of the week?  Did you meet the challenge?  Did you improve your upper body strength?  I sure hope it went well for you.  This week is another tough one so let's just jump right in.

This week's challenge is 7-days of squats.  Before I get into the details of this challenge, let's first talk about squats because I'm sure I lost a few of you with just the title of the challenge.  I can't tell you how many times I hear gym patrons or training clients say "I can't do squats".  But what they don't realize is they are doing squats all day long...sitting down in chairs, getting in and out of their cars/vehicles, bending down to tie shoes, picking up small children...the list goes on.  Granted you are not formally squatting with the true squat form when you perform these tasks but you are using the same muscle groups.  So unless you have a true mechanical issue with your hips and/or knees, then you should be able to perform squats. 

Let's talk about form first.  When properly performing a squat, you should think about how you sit down in a chair.  Your hips are pushed backwards, you lean forward slightly, and your weight is on your heels.  Try it.  Grab a chair and sit down.  Now stand back up and let's practice the squat with that chair still behind you.  Stand with your feet about hip- to shoulder-width apart and toes facing forward.  Push your hips backwards as if you were going to sit in that chair but don't sit down.  Keep your chest and head up, in other words, don't look down.  Lightly touch the chair with your tushy then stand right back up.  You just performed a squat with proper form.  Now move the chair away and try it again.  Imagine that you have a ball between your knees while you squat.  This will prevent your knees from caving in or bowing out.  Remember, weight should be on your heels, not on your toes.  Click on this link to see pictures/demonstration of a body weight squat.  Depending on the strength of your lower body, you may or may not be able to go as low as what is shown in that link.  Once you build up your strength, you should be able to get your thighs parallel to the floor.  Remember, this is also dependent upon previous injuries to the hips/knees and/or other mechanical issues (i.e., joint replacement, severe arthritis, etc.).

So now you know how to do your squats, let's move on and talk about the challenge.  I hereby challenge you to perform 30 squats a day for the next seven days.  As with week 7 challenge, I will give you a couple of options since some of you may be a little more advanced with your ability to perform squats.  Regardless of your strength level, everyone will perform 30 per day.  You have the option of performing them all at once or break it up into 2 sets of 15 per day.  By the end of the week you should be able to do all 30 in one set.  For beginners, you have the option of performing a stability ball wall squat (click on that link to view instructions).  For intermediate levels, perform a body weight squat as described above.  For advanced levels, you may either add weight (dumbbells, medicine ball, barbell) and/or change to a squat jump (click on that link to view instructions).  

Can you do it??  Are you game??  Give it a try...this is your last challenge.  As always, check in with me on Facebook on the PROMATx trainer page or comment at the end of this blog.  Let me know how you are doing throughout the week.  Good luck but remember, if you feel pain when doing any version listed above, STOP WHAT YOU ARE DOING!!  This challenge is designed to "challenge" you NOT injure you!!

Have fun with it and get some of your friends involved.  You'll get a great butt/hips/legs workout this week!!  Until next time.......

Week 7 Challenge - 7-Days of Push-Ups

So here we are in the last 2 weeks of your 8-week challenge.  You still hanging in there?  I sure hope so!  I've heard from some of you over the past few weeks and it sounds like things are progressing along.  The next two weeks will be challenging in a physical way.  Hopefully as these weeks have progressed, you have learned a little more about how you exercise and eat.  You should be well on your way to losing inches and maybe a few pounds so far if you have been following your daily activity levels and making sure you are getting enough water into your body.

Ready for this week's challenge?  I hereby challenge you to "7 days of push-ups".  No I'm not crazy, I really want you to try this challenge.  Since everyone has differing upper body strength, I am going to give you 3 different options.  First, let's talk a little about the push-up.  This is a great exercise to build strength in the upper body (chest, arms, shoulders) and is a great core workout.  Whether you perform a full push-up (on your toes) or a modified push-up (on your knees), you will hold the body in a "plank" position throughout each push-up.  This will strengthen your abdominal and low back muscles.  Remember, I don't call the modified version a "girl" push-up and neither should you!!  Click HERE for my blog on the difference between the two types of push-ups.

OK, so here's the plan.  I challenge you to perform a certain number of push-ups four times a day for the next 7 days.  Here are your options as these are based on your current upper body strength/abilities (click on each link to view push-up instructions):

Option 1:  Perform 20 wall push-ups 4x/day for 7 days

Option 2:  Perform 15 table/desk push-ups 4x/day for 7 days

Option 3:  Perform 10 floor push-ups 4x/day for 7 days

Here's how it all breaks down.  When performing push-ups in option 1, you will be lifting a smaller percentage of your body weight therefore I am asking you to perform more repetitions than in the other options.  This option is good for beginners or for someone who has shoulder issues.  In option 2, your body will be more angled towards the floor thus lifting more body weight than in option 1 but not as much as in option 3.  This option is good for those who aren't new to push-ups but still are working on building strength in upper body.  Finally, option 3 will allow you to lift the most body weight.  Whether you perform a full or modified push-up in option 3, you still will be requiring more upper body strength than in the other two options. All-in-all, you will either complete 560 wall push-ups (option 1), 420 table/desk push-ups (option 2), or 280 push-ups (option 3) by the end of the week.  

Are you ready?!  Before you start, here are a few key points to remember.  Warm up first by circling the arms forward and backwards and across your body.  Maintain good form no matter which option you choose.  Breathe normally throughout each repetition.  If you need a breather during one of your daily sets, take it but then jump right back in to complete your challenge numbers.  If you feel pain, STOP WHAT YOU ARE DOING!  This challenge is not worth hurting yourself over so go by how your body feels.  At the end of each day, be sure to stretch your chest and arms.

As always, share your progress with me on Facebook or at the end of this blog.  I am here to help you, guide you, and cheer you on so don't be a stranger!!  Good luck.  Until next time.............

Circuit Training for Dummies

We have touched upon circuit training in previous blog entries, but do you really know what it is and what the benefits are?  To give you another history lesson (yawn....), circuit training was developed back in 1953 by physiologists, R.E. Morgan and G.T. Anderson, at the University of Leeds in England.  This type of training originally consisted of 9-12 stations of exercises performed with little (15 to 30 seconds) or no rest.  Each exercise performed for 8 to 20 repetitions each.  The program may be performed with exercise machines, hand-held weights, elastic resistance (tubing), body weight exercises or any combination of these.

Circuit training can be performed anywhere...in a gym, at home, outdoors...and cost can be minimal.  Another benefit of this type of training is the time factor.  A person can perform a total body routine in 30-45 minutes therefore getting you in and out of the gym much faster.  A recent study in the Journal of Strength and Conditioning Research published in September 2011 showed circuit training (as well as traditional strength training) improved 1RM and peak power, shuttle-run performance, and lean mass.  What does that mean?  One rep max, or 1RM, is the heaviest weight that can be lifted one time while maintaining good form.  In the exercise world, this is considered to be the gold standard for evaluating dynamic strength.  More importantly, this study also showed significant decreases in body fat.  In this study, no aerobic activity was performed therefore showing that circuit training is an effective tool to assist with weight loss and improving overall health and fitness.

So now you know the benefits of circuit training, where do you go from here?  If you are already a member of a gym/health club, you can start circuit training at any time.  Instead of your usual routine of weight lifting, pick 8-10 exercises and perform them in succession with very little rest in between each exercise.  Always use good form and never rush through the actual exercise.  You can even throw in a couple of cardio/plyometric moves in between exercises.  For example, after performing a set of squats or leg presses, do 30-45 seconds of jumping jacks or burpees.  Then proceed to your next strength exercise.  Continue through all exercises and, if you still have a little energy left, repeat the whole circuit again.  If you are at home, you can also set up your own circuit.  Instead of machines, use your own body weight.  Pushups, squats/lunges, and dips can all be performed with no equipment.  Think back to gym class when you had to do pushups and jumping jacks. 

Circuit training is not for everyone.  If you are looking to build muscle/mass, you won't see much benefit with circuit training.  Obviously you may have to cater your exercises to your abilities if you are dealing with a chronic injury.  However, if you are pressed for time and want to get in a quick, very effective workout, then circuit training is for you.  Some studies show you can burn up to 30% more calories with circuit training!!  Give it a try...you might find something you really enjoy.

Still need help with setting up a circuit?  Stop by PROMATx Health Club and talk with a fitness professional.  If you are already a member at PROMATx, then check out our "Bodies in Motion" class, Thursdays at 9a, for an up close and personal look at circuit training.  You won't regret it!!

Fitness for Stay-At-Home Parents

This post is for all of you who stay (or work) at home with your children.  Not everyone has the opportunity to leave the house and go to the gym for their workout.  Even if you don't have kids or don't work from home, this post is for you. 

Making time for exercise is crucial...actually fitting it into your day can be difficult.  Although coming into the gym exposes you to machines and equipment you might not have access to, there are plenty of things you can do at home to get in your workout.  Maybe you don't feel like leaving the house because of the weather or maybe your child is home from school due to a fever, you still can get a total body workout, with cardio activity, right in your own home!  With little to no money out of your pocket, you can work towards your goals at home.

Full body, body weight exercises have been around forever...no equipment needed!  Most people have the perfect cardio equipment in their house (or apartment) and don't even realize it.  What is it, you ask?  A flight (or two) of stairs.  You are up and down those stairs every day carrying laundry, chasing the kids, shooing the dog/cat out of where they shouldn't be.  Now it's time to utilize those stairs for a workout.  Start with a quick warm-up of climbing up and down the full flight a few times.  Just enough to get the heart rate up and the muscles warm.  When you are ready for the cardio portion of your workout, walk (or jog) up and down the stairs at a brisk pace for 5-10 minutes.  You can vary your pattern by skipping steps or walking sideways up and down.  Want to really work on brain power while you climb stairs?  Try going up and down backwards!  But be sure to hand on to the handrails...it can be dangerous if you trip!

After 5-10 minutes of stair climbing, move on to your body weight exercises.  Push-ups are a great way to build strength in the chest and arms, and strengthen your core at the same time!  (Not sure what your core is..check out a previous post for more info.)  Squats and lunges are effective exercise for the lower body.  Dips on the edge of a chair or the stairs will work your triceps (back of the upper arm).  Got some heavy books or containers of laundry detergent?  Pick them up and do bicep curls or press them overhead for a shoulder workout.  Then head back to the stairs for another round of stair climbing.  Don't forget to stretch at the end of your workout!!

There are lots of ways to workout at home.  Don't neglect your workout just because you cannot make it to the gym.  You don't even have to spend any money...fill up an empty milk jug with sand and use that for weights.  Still need more ideas?  Our personal trainers can take you through a "home exercise program" and show you exactly what to do.  

Workouts can be done at home...it just takes a little ingenuity and dedication.  Call PROMATx Health Club today and get started.  Don't wait...stay on track and work towards your goals!