Don't Snore When It Comes to Core

Even though we know certain things to be true about the importance of core strength, it is nice to be reminded of why we should incorporate it in our training sessions. I promised my boot camp group that I would  do a lot of core on Friday and it got me excited and motivated to make sure I educate them on the many benefits that will come their way.  I like to empower clients with knowledge so they will feel confident about exercising.  Here is some core basics.

What is Core Strength?  Core strength is the balance of the strength of the abdominal muscles with the strength and support of the middle and lower back plus hip flexors  helping to ensure proper neutral alignment. It generally refers to the muscles of the lumbo-pelvic region, abs, hips and lower back.  The objectives of core strength are good posture, balance, stability and function.

• Objective-Posture-To be able to stand, walk or sit with correct neutral position, with shoulders retracted, hips in neutral, abdominals contracted, and chin retracted. Muscles usually work as integrated groups.  Many work by providing opposing, directional, or contralateral pulls at joints to achieve alignment or movement.
• Objective-Balance (Both Standing and muscle balance)-To be able to perform activities of daily living both standing and in motion using the strength of the back and abdominal region while maintaining a neutral position.  Balance is a foundational element of exercise.
• Objective-Stability-To be able to safely position or move the body effectively without compromising proper muscular balance of the back and abdominal regions. To promote stability of the core you need to improve the reflexive function of the core muscles for control through the movement and motion and force of distal muscles.
• Objective-Function-To be able to perform and improve doing all tasks safely and effectively while enhancing quality of life.

Lets not forget all of the benefits that come from core strength training.  Once you read this list, I'm sure you will be motivated to not to snore through your core workouts.

• Improved body function
• Improved body appearance
• Increased abdominal strength
• Increased back strength
• Improved posture
• Increased stability
• Increased balance-Both standing and muscular balance
• Increased confidence
• Empowerment
• Increased quality of life

I'll have all of the above.  

Abs after two major abdominal surgeries-No excuses- Good Job Marcus

Abs after three kids-Lookin' good Annette 

Testimonial-Chris Westover, Beaverton, Oregon

Chris' Boot Camp

I have come across many people who love fitness as much as I do.  I want to share with you how others inspire people to move and get healthy.  Chris Westover is one of those people.  I met Chris in one of my fitness classes.  She was one of those people that you loved to have in your classes because she always had a great attitude and would consistently come and work hard.  Now she shares her work ethic and passion with others through her boot camp classes.  This is what she had to say.

I really do love my boot camp girls. They are an amazing group of ladies who are very supportive of each other and me! I love them all. I can honestly say that I get up on boot camp mornings thinking..."I have the best job in the world!" These girls let me use them as guinea pigs before I started the camp and have stuck with me for almost a year now! A couple of my gals completed they're first half marathons this year!! I'm so proud of them! With summer here, some of the girls are bringing their kids to join in the fun. I love to see them sharing their love of fitness with the family. I could go on and on, but you know why I love what I do! We get to help people change their lives! How cool is that? There's nothing like seeing someone get stronger and watching their self esteem get a boost. 

Keep up the good works Chris.  You're amazing.

Strength In Numbers

We all know that we should be incorporating exercise into our daily routine.  That is easier said than done  Sometimes we need help to get going.  It's time for you to get an exercise buddy or support group.  I'm not just talking about a group to sit and discuss exercise but one that will move with you.  I have always used groups as a way to keep me motivated.

• Athletic Teams-I had teammates who competed and challenged me to work at a higher level.  When you see someone else pushing, it is hard to sit back and watch.  (Some may disagree and would love to just observe- For Shame.)  Your teammate can be a friend who knows how to push you to run a little farther or to do 5 more push ups when you don't want to.
• Group Fitness-I had students who motivated me to be a good example.  I wanted to promote consistency and fun  We used each other's energy in the classroom to make the exercise environment bearable.  We built friendships and encouraged each other to come to class.
• Running Groups-I loved my Saturday running crew in Oregon.  Anyone was invited.  Varied routes, distances and social issues kept us entertained.  Fun conversation is always a good distraction on a long, hard run.
• Adventure Fitness-Annette and I put this group together to motivate our clients to try different activities and different settings every time we met for our workout.  Changing up your routine can help reinvigorate you to get out and work.
• Boot Camp-This year I have ladies in the neighborhood meeting at the local park to get both their cardiovascular and strength training in.  It is proven that women adhere to an exercise program more when they have a good social support system.  We giggle, work and get a little sassy (You know who you are and I love it.) as we get fit.

Exercising in groups is the way to go.  Your group can support, encourage, and inspire you towards a healthier lifestyle.  A fitness buddy can commiserate with you, spot you, hold your hand, hold you accountable, whine and sass with you but when you do it together, it makes it just a little easier.

Adventure Fitness on outdoor basketball court

Boot Camp at the playground

Burn Calories Cleaning

You are probably thinking I am a little crazy.  I just promoted June as the "Great Outdoors Month."  Why would I encourage you to stay inside and clean?  Well,  as much as I would like to stay outside all day, there is cleaning to be done.  Uggggg.  It is bad enough to have to clean your own house but cleaning after a bunch of college boys is not glamorous in the least. The next thing you are thinking is, "Why is she cleaning her 22-year-old son's apartment?"  We had some friends ask us if their son could stay here in Utah while he attended a basketball camp.  We volunteered our son and his apartment because it seemed like it made perfect sense for the visitor to stay right by campus.  That rational came into question when we dropped by to visit Marcus.  OH MY!  I secretly convinced myself that my son was too busy with practice and school work to maintain his apartment.  (Do you believe that one?)  It wasn't that bad.  They pick up their garbage.  It is just a struggle to take it out.  There were 5 full garbage sacks tucked behind the couch.  Hmmmmm.   I didn't think the kitchen was too bad.   There were hardly any dirty dishes.  I asked Marcus where all the dishes were and he signaled me down the hall.  In his roommate's bedroom there were several boxes.  Marcus opened one and ABRACADABRA-there appeared all the dirty dishes.  His roomies thought that if they hid all the dirty dishes they might pass the cleaning inspection.  They thought wrong.  I saw their cleaning report card in the kitchen.  All "F's"   Ugggggggg again.

This is one of the boxes of dirty dishes

Where does fitness come in?  I seriously got my workout in cleaning that apartment.  I wanted to let you know that you can burn some serious calories when you tidy up.  Check out the chart below to see your calorie burning potential.  You can also use calories calculators found online to help calculate how busy you have been.  I will share a link to a calculator  http://www.caloriesperhour.com/index_burn.php  but there are many out there.

These statistics from www.Caloriesperhour.com are for a 150-pound, 35-year-old woman doing 30 solid minutes of everyday chores around the house. Plus, to help you burn even more calories, here are a few other activities to give you a really beneficial in-home workout.

Type of housework	METs (metabolic equivalent total)	Calories burned per half-hour	Add light calesthenics (119 cal.)	Add disco dancing (153 cal.)	Add jogging in place (272 cal.)
Doing laundry	2	73	192	226	345
Making the bed	2	68	187	221	340
Cooking	2	85	204	238	357
Washing the dishes	2.3	78	197	231	350
Ironing	2.3	78	197	231	350
Dusting	2.5	85	204	238	357
Sweeping	3.3	112	231	265	384
Vacuuming	3.5	119	238	272	391
Scrubbing the floors	3.8	129	248	282	401
Rearranging furniture	6	204	323	357	476
Yard work	5	170	289	323	442
Washing windows	3	102	221	255	374
Washing the car	3	102	221	255	374
Gardening	4	136	255	289	408
Mowing the lawn	5.5	187	306	340	459
Raking	4.3	146	265	299	418
Shoveling snow	6	204	323	357	476
Carrying a small child (up to 15 lbs.) up and down stairs	7.5	289	408	442	561

June-Great Outdoors Month

Erickson Family on a hike-Photo by CSS Photography

Different months can be recognized by a presidential proclamation.  June has been designated as “The Great Outdoors Month."  I thought I would share pictures of friends and families taking advantage of the sun and all the beautiful scenery that surrounds us.  

Waterslide Fun-CSS Photography

Marcus on Utah Lake

Mitch in Everglade mudhole

Pool Fun

Kati and Logi taking advantage of the Great Outdoors-More Than Words Photography

YUM-Healthy Recipe

Proper nutrition plays a big part in our health plan.  While checking out one of my favorite cooking sites http://www.ourbestbites.com/ I came across this recipe.  It is loaded with nutrient rich ingredients.  The two main ones in this recipe are Quinoa and Edamame beans.  You are probably asking Quin-what? and Ede-who?  It hasn't been until the past few years that I have really tried to incorporate them more into my diet.  Protein is important for muscle regeneration and many don't love to eat meat.  This recipe is full of protein rich alternatives.

Quinoa is a recently rediscovered ancient "grain" native to South America. It was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Edamame is just a fancy name for boiled green soybeans and they are much yummier than they sound.  Edamame is a star legume! Just 1/2 cup of them a day really punches up the fiber, protein and vitamin/mineral content of your diet. 

Enjoy this recipe.  It is wonderful.  Thanks to "Our Best Bites."

The recipe called for black Quinoa,  I used red.  I buy white at Costco.  It all tastes the same.

Quinoa Edamame Salad

Posted By Kate @ Our Best Bites On 06.14.2011 @ 10:12 pm

Quinoa Edamame Salad
Recipe adapted from Thermador Kitchens by Our Best Bites

1 c. black quinoa (if you can find it–try the bins at Whole Foods. But really, any type of quinoa will work)
2 c. water
1/2 c. rice wine vinegar
6 Tbsp. grapeseed oil*
2 Tbsp. flax oil*

*You can substitute 1/2 c. light olive oil here–extra virgin will have too strong of a flavor
1/3 c. chopped fresh cilantro
2 limes, juiced
1 T. honey
3/4 tsp. salt (plus more to taste, if desired)
2 cloves garlic, minced
2 lbs. frozen, shelled edamame (green soybeans)
4 green onions, thinly sliced
½ c. chopped peanuts (optional)

Cook quinoa (click here to find out how!) While the quinoa is cooking, whisk together the vinegar, oil, lime juice, honey, salt, cilantro, and garlic. Allow it to stand while you prepare the rest of the salad.

For the edamame, you have a few options. You can steam it in a steamer or the microwave until the desired doneness is reached, you can rinse the beans under some hot water for about a minute or two, or you can briefly rinse the beans and then toss them with the hot quinoa when it is done cooking–it just depends on how done you prefer your edamame. Whichever option you choose, you’ll toss the beans with the green onions and the cooked quinoa. Toss with the dressing and then season to taste. Garnish with fresh peanuts and enjoy! Makes a lot–like 18-20 small servings.

Protect Your Joints

"If exercise is supposed to be good for me, why does it make my joints ache?"  First, exercise is good for everyone.  If you are experiencing joint pain, you should reevaluate the exercises you are doing and make sure they are appropriate for you individually.  There is no "One size fits all" when it comes to your workout routine.  Your cardio and strength training exercise choices should be driven by your fitness goals, your current strength, and postural alignments.  Form and correct biomechanics are critical for joint happiness and integrity.  Most of us never focus on our joints until there is pain.  Osteoarthritis or Degenerative Joint Disease is the most common disorder which affects over 20 million people.  It is caused by wear and tear on the cartilage within the joint.  You can start promoting joint health by following these simple guidelines.

Protect Your  Joints With Correct Alignment

• Strength Train-The stronger your muscles are, the more they help align and maintain the joint.  Muscular support can help avoid and alleviate extra strain put on joints.  Exercises should promote health and strength not pain.  Increasing speed of movement also increases risk.  Make every exercise count and make sure it is what your body needs.
• Stretch-Muscles are attached to bone by tendons.  When a muscle is in a shortened or tightened state, it will pull on the tendon; therefore, it can have an affect on surrounding ligaments and joints.  You should try and feel the gentle pull in the belly of the muscle when stretching.  Avoid feeling the stretch at the origins or insertions (Where the muscles attach) of your muscles.
• Biomechanics-Always be aware of your alignment.  If you feel pain in a joint as you are moving, it is a clear message that something isn't right.  Listen to your body.  It will definitely give you feedback.  check your angles.  Mirrors can show you a lot about your posture and movement patterns.  An experienced personal trainer can also be a big help in recognizing movement deviations and help you recognize how your body moves.
• Vary Workouts-Many scientific studies suggest alternating or periodizing your workouts.  Vary your training to incorporate "easy" and "hard" training days, weeks or months.  It is also suggested that alternating training is more effective than training more or less the same every day. (Hansen et al.2005) Cross training is a good option and may help avoid joint overuse issues.
• Rest-Incorporate recovery into your workout routine.  Your muscles need time to recover and repair.  Lack of recovery can affect muscle and joint integrity while putting muscles and joints at a greater risk.
• Weight Management-The overweight or obese have an increased chance of developing joint issues.  Gait and joint movement is often altered resulting in pain and the breakdown of joints.  Laura Thorp's, PhD, study on arthritis and rheumatism showed that losing 1 pound resulted in the fourfold decrease in knee joint load.  Basically if you decrease your weight, the load on your joints will go down.  For every pound you are overweight, the stress and load on your joints increases up to 3X.  Example:  If you are 15 pounds overweight, the load felt on the knees is 45 lbs.

Our body is intended to move.  It really needs motion and exercise.  Take steps now to protect your joints.  By doing so you are promoting a quality of movement for a long time to come.

TRX Suspension Training

Many people avoid the gym setting.  Crowds, loud music, screaming instructors or even smells can deter a person from exercising.  You should learn more about TRX Suspension Training.  I love, love, love, this piece of equipment.   You can take it anywhere and get a great workout.  My deck or the local parks are my favorite places to workout.  You get scenery, privacy and clean air to enjoy while you kick you own butt.  Below is a little background.

Born in the U.S. Navy SEALS and developed by Fitness Anywhere®, Suspension Training® is a revolutionary method of leveraged bodyweight exercise. Easily set up the portable TRX® Suspension Trainer™ and you’re in control. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose.  The TRX® is more than just the most versatile piece of exercise equipment available, it’s a complete training system.

Sounds just like an infomercial doesn't it but everything is true.  Check out their website for more information.http://www.trxtraining.com  

Celebrate the 80's

I am having a proud parent moment. Please just tolerate me for a brief post.   Both of my boys play football and both of them wore #80.  Marcus, my oldest is still #80 and Mitch, my younger, is serving a church mission in Orlando, Florida.  Below is a post from a football fan. (No it wasn't me or his dad)

80 Days! Happy Marcus Mathews Day!

JUN 15

Posted by CougarCenter

This was the scene of losing his spleen.  

Mitch.  His practice jersey was #23.  Redshirt 2009

By: Mitch Harper 

80 days till BYU vs. Ole Miss.  Today we look at a Wide Receiver/Tight End on this year’s squad.

Marcus Mathews, #80, Sophomore, Wide Receiver/Tight End

Last season, in a year where Mathews returned from an LDS mission, he was tops in receiving yards amongst BYU Tight Ends with 136 yards.  Until his season was cut short with a ruptured spleen injury suffered in the win against UNLV.

This year, Mathews will play Tight End, but is also expected to see many reps at the Wide Receiver spot.  Mathews was a heralded recruit out of Beaverton, Oregon.  The first ever 4-star Wide Receiver recruit from Oregon in Scout.com’s history.

Historical #80′s

Marcus-Freshman 2010

Mitch-Las Vegas Bowl #80

FLAG DAY

I had a wonderful surprise when I left for work.  The streets of my neighborhood were lined with our American Flag.  My family has always been very patriotic and just like the song says, "Proud to be an American."  I want to use a blog post to thank all those who serve to protect our country.  Many have sacrificed so much to give us the freedoms we enjoy.  My thoughts went from pride, to thankfulness and then to fitness.  Strange I know.  It is pretty predictable how my mind works.  Navy Seals designed  the TRX which is a piece of training equipment that they use to stay in peak physical condition no matter where they are serving.  I don't want to take away from my tribute so my post tomorrow will be about TRX training.  Thanks again to all who serve.