Calf Stretches

Tip of the Day:
If you do a lot of running or spend a lot of time on your feet (especially in heels), chances are your calves are pretty tight. Tight calves over time can produce plantar fascia pain, ankle pain, shin splints, muscle strains, and knee pain. Save yourself with these simple stretches you can do daily, especially after a long day or a tough workout.

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MD bans handheld phones while driving

Tip of the Day:
As a kid did you ever hear that if you cross your eyes too much they'll get stuck like that? Well of course that's a myth, but there is some truth when you apply that logic to your posture. Keep slouching and over time you'll get stuck there. So keep reminding yourself to sit up tall, retract your shoulders and pull your chin back.

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Just FYI...
Starting Oct. 1, it will be illegal to talk on a handheld phone while driving in Maryland. http://articles.baltimoresun.com/2010-09-24/business/bs-bz-handsfree-cellphone-law-20100924_1_hands-free-handheld-phones-cell-phone

Still No Magic Shoe

Tip of the Day:
Some shoe companies are now marketing special shoes that advertise greater muscle activation in the lower body and core to give you a firmer butt and toned legs. It appears that these "proven" claims by such companies as Sketchers, Reebok, and MBT are being disproved by independent studies.

The results of one study in particular found that these shoes make no difference when compared to regular running shoes in muscle activation, caloric expenditure, or even perceived exertion.

Bottom line: Toning shoes don't work. Well, actually, let me rephrase that... Toning shoes won't make a significant difference in your pursuit for a firmer butt and trimmer waistline. There is no substitute for consistent, quality exercise supported by a healthy diet, which will give you results regardless of the shoes you wear. So when picking new shoes, make sure to find a pair that is a good fit for you. The easiest way is to visit a running shoe store that will have you fitted by an expert usually at no additional cost.

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Sitting Tight

Tip of the Day:
A very common problem for people with desk jobs or spend a lot of time sitting/driving is tight muscles resulting in a loss of flexibility over time. This is particularly true for the hamstrings, hip flexors, upper trapezius and pectoral (chest) muscles. To prevent this from happening to you, get up and move around at least once every hour and stretch daily.

Try these stretches for 4 sets of 30 second holds.

1) Seated Hamstring Stretch

2) Seated Piriformis Stretch

3) Hip Flexor Stretch

4) Upper Trapezius Stretch

5) Pectoral Stretch

Stretch for Strength

Tip of the Day:
Especially if you are new to strength training, doing regular static stretching exercises along with your resistance training program will result in greater strength gains. A recently published study found that when testing for lower body strength improvements among novice weight lifters, those that incorporated regular stretching sessions 2 times per week saw significantly greater results than those that did the strength training only.

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Another Reason to Work Your Core

Tip of the Day:
If you strive to do a full sit-up but are not quite there yet, skip the "hold my feet down" method and try some slow eccentric strengthening. Start in a seated position with your knees bent. While keeping your feet flat on the ground lower your back down to the ground as slowly as you can. Then tuck your knees to your chest and rock yourself back up to the seated position for your next rep.

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A client described to me yet another reason to work your core. She explained that since she has been working with me, particularly with core strengthening, she has not had any problems with.. um.. "leakage." Apparently, especially for the female population, this a concern as you get older. Maintain muscular control through regular exercise and you'll never have to worry about sneezing or laughing too hard again.

Use the Right Muscles

Tip of the Day:
Help ensure that your exercise technique is correct by focusing on using the right muscles. Sounds obvious, but poor lifting habits can be formed simply by ignoring what the exercises are intended to do. Doing a seated row to strengthen your mid and upper back? Then don't make your arms and neck do all the work. Squeeze your lats and pull your shoulder blades together. Doing abdominal exercises for a rock hard six pack? Then don't arch your back and cheat with your hip flexors. Pull your abs in tight and keep them engaged during all exercises. Only go through a range of motion you can control while stabilizing your lower back.

Bottom line, it's better to do an exercise correctly even if that means lowering the resistance or intensity. You'll be safer, more balanced, and more fit in the long run.

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High Intensity Interval Training

Tip of the Day:
Studies have shown that high intensity interval training (HIIT) can be just as effective as longer duration endurance training for cardiorespiratory conditioning and fat burning. Although it is typically associated with running, it can be incorporated into any form of cardio exercise or even resistance training.

What it is: Periods of high intensity exercise followed by periods of rest or lower intensity activity.

Try this basic formula: 5 minute warm-up.    6-8 sets of 60 sec. high-intensity effort followed by 120 sec. of rest.    5 minute cool down.

Some key benefits: Shorter workouts, improved aerobic capacity, increased fat oxidation following workout.

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I am starting a new program at Big Vanilla called Quick HIITS. It's a time efficient, kick-butt workout that incorporates high-intensity interval training designed for the on-the-go lifestyle. It'll be half-hour group sessions with time slots open both in the morning and evening throughout the week. Contact me through my website www.prescottfitness.net to set up or join a group!