Tuesday, March 25, 2008

Is the World Really Flat?


By Rono - ISSA-CFT, WITS-CPT

According to early philosphers such as Aristole, it was initially believed that the world was flat. Sometime after that it was discovered that the world wasn't flat it was round. Now we are in the 21st century it seems as though the world is getting flatter do to the many inactive gluteus maximus muscles. I guess if you sit on something long enough day after day, it becomes flatter and more inactive. If you were your buttocks would you stick around, if you were sat on for long hours all day - day after day. Maybe this explains why all the teenagers pants are falling down off of their butts - there is nothing back there to hold them up. May they need a kick in the rear for more than one reason.

The problem

The bottom line (no pun intended) is we sit too much, we take too many elevators, and we never take the stairs. Throughout most peoples work day you can find them sitting on their "bottoms" for long hours, which has resulted in the loss of glute function and the absence of our body's most important muscle. Then the kicker; when we do go to the gym we only work on our upper body. Research suggest that lower back pain is directly related to poor glute activation. Poor glute function can cause hamstring strains, anterior knee and hip pain as well. No wonder, that lower back pain is the number one reason for lost work time. With the glutes not doing their due share of moving the human body around, this puts more of the responsibility on the lower back mucscles and hamstrings to pick up the slack. Overtime, a cylce of injury begins to take place, which may manifest itself as lower back pain.

The solution

Well, to solve this problem I would prescribe lots of squats, lunges, single-leg squats, split squats, quadruped leg lifts, and single-leg bench step ups. In addtion to hip bridges to activate those glutes. Furthermore during the day skip those elevators and take the stairs. This is guaranteed to put the "maximus" back in your gluteus maximus, waking up those muscles up from that long slumber and hibernation.

Are you still sitting on yours? Time to get up an activate those glutes. Get off your butt!!!

Be Well.

***

Thursday, March 13, 2008

More of the same equals...


By Rono - ISSA-CFT, WITS-CPT

More of the same = more of the same. If nothing ever changes, then nothing will change. This is a fact of life. This is also applies to living a healthy lifestyle. As time passes and we are blessed enough to be around during this passing of time, then we must adapt, react, and even be proactive about change.

Change is evitable. One of the hardest things about life is the concept of change. Through our lives we have developed habits and have experiences that keep us in our comfort zone. If you never change your not so positive habits then you will continue to get the same results. This applies to so many areas in life, but specifically I am referring to fitness. My passion and life's mission is to help people who want to be helped, lose weight, get stronger, perpare for physical fitness or sporting events, or just to be more functional (that is walk up the stairs or get out of bed without pain). However the biggest struggle is the "change" part. I see people in the gym all the time doing the same workout at the same low intensity and never challenging themselves - meanwhile their bodies are not changing.

In the fitness world the fancy name for this concept of change is called "periodization". This basically means that within your workout routine you need to cycle through periods of high, moderate, and low intensity exercise. What this mean is that you are doing your body no good to workout at the same intensity all the time. This can lead to serious problems or even poor results. The human body is very smart and adaptable. Throughout the process any stress you place on your body will force your body to adapt to that stress, however there is a point of diminishing returns. In order to get the best results you need to cycle the stress and allow the body to recover appropriately.

So the bottom line is stop doing the same things over and over expecting different results. If you have trouble with nutrition, then you going to have find a way to make a change to improve this area. Nutrition is very important part of a fitnes program. Some people work hard in the gym but ruin it with poor eating habits. Some people just do the same "mirror muscles" workout that they did with we were in high school - meanwhile there bodies aren't changing - maybe changing the wrong way.

They say that the more things change the more they stay the same, however when it comes to improving your fitness level and achieving your goals - its actually the opposite you have to change something.

Be well.

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Saturday, March 1, 2008

Nutrition Tip #1 - Break-the-Fast


By Rono - ISSA-CFT, WITS-CPT

That is what the term “breakfast” means. With 6-8 hours of sleep, this is a lot oftime without food. Start every morning with breakfast— period. As with any long period of not consuming any calories your body will be susceptible to the “starvation effect”, and will begin to store more fat and tap into lean muscle(protein) for energy.

The starvation effect is where body interprets you lake of calorie consumption as threat to survival. Given this condition your body will slow down the metabolic processes to conserve energy - i.e. keeping stored energy (fat). Breakfast is great for increasing your metabolism, fuels the brain, and provides more quality energy. Substituting caffeine for breakfast just gives an artificial energy and metabolic boost.

Start your morning off right with some fresh fruits, lean protein, and 100% whole grains.

Be Well

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