It is very important to have a proper warm-up routine to ensure the body is prepared for the demands about to be placed in on during an activity or sport.  The body is more capable of performing at a higher level when the muscles are warm and more flexible decreasing the possibility of injury during exercise.  All too often I notice people in the gym making the same mistake of either skipping a warm up all together or performing light cardiovascular activity followed by static stretching (aka passive stretching) prior to their workout.   Research studies have found this type of warm up incorrect and that performing dynamic flexibility exercises prior to activity more adequately prepares the muscles to contract with more force.  It’s been found that static stretches affect the neuromuscular efficiency of a muscle resulting in decreased strength and possible increased risk of injury in the stretched muscle group; therefore, the best time to perform static stretches is post-exercise when the muscles are warm to reduce muscle soreness and fix muscle imbalances. 

A dynamic warm up consists of performing movements similar to those about to be performed in the upcoming activity.  They specifically target the neuromuscular system increasing functional range of motion allowing muscles to produce more force during activity.  Dynamic movements also known as active stretching can be altered to any activity and provides many great benefits such as: strengthening and stretching muscles specific to activity type-thereby improving muscular performance, takes less time than the a warm up consisting of static stretching,  and improves psychological preparation because focus on form and speed is required throughout the entire warm up.

With all of this being said, there is a specific time and place when static stretching is “OK” to do during a warm up.  This is in an instance where you have a specific injury or muscle imbalance that needs a little extra attention prior to exercise. 

Here are a few examples of dynamic warm up exercises:

-Lunge Walk: for loosening the hips, improving leg drive, and strengthening the butt and hamstrings.  Assume a lunge position and step forwards into another lunge with chest up and looking straight ahead.

-High Knee Lift: for hip flexor and ankle strength.  Extend up onto the toes and lift each thigh to a position parallel with the ground as you move forwards.

Email Michelle@CORE-Condition.com for an example of a full dynamic warm up routine that could be done prior to exercise.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

There are many misconceptions floating around regarding the importance of protein and many people are not aware of foods that are high in protein or how much they should be eating per day for their body type.   This is a topic that could be discussed in great detail on a specific person by person basis; however, this article is going to answer the most common questions related to protein and protein supplementation.

1.) What is protein and why do I need to eat it?

                – Protein is very commonly referred to as “the building blocks of muscle” meaning in addition to providing the body with energy, protein provides structure to all the cells and tissues of the body.  Furthermore, the body constantly breaks down protein, uses new protein to re-create the structure of the cells, and is responsible for transporting nutrients and keeping the immune system healthy. 

2.) How much protein should I be eating each day? Should I be eating more on days that I workout?

                -Protein intake should be calculated based on an individual’s caloric intake and should comprise approximately 10 to 35 percent of daily calories, with the remainder of calories coming from carbohydrates and fats.  A more precise way to calculate protein needs is by body weight.  An adult should be trying to consume 0.8-1g of protein per kg of body weight.  For example, a 150-pound adult should be eating approximately 55g of protein per day.    Some scientific studies have found that an increase in physical activity level can increase the bodies need for protein; however, many variables including exercise duration, type, intensity, and frequency must be looked at more closely in order to determine whether excess protein supplementation is required.  Before changing your diet or protein intake, consult your physician to assess individual needs.

3.) What foods are the best protein sources?

                -There are two different types of proteins-essential and nonessential, also referred to as complete and incomplete.  Protein is made up of substances called amino acids, which all link together to form chain inside the body.  With the total of 22 existing amino acids, the body can only breakdown 13 of them, which are the “nonessential” and the other 9 cannot be broken down by the body and are the “essential” amino acids.  Foods that contain all 9 of the essential amino acids are also known as “complete proteins” or “high-quality” proteins and these are the best sources of protein to be adding to your daily diet.  Proteins missing 1 or more of the 9 essential amino acids are known as “incomplete” proteins and are usually found in plant sources; therefore, different plant sources must be combined together to supply the necessary amino acids to the body.

Examples of complete proteins:

• Meat
• Poultry
• Eggs
• Milk
• Cheese
• Fish

Examples of incomplete proteins:

• Beans
• Peas
• Nuts
• Grains
• Vegetables

4.) Should I be using protein supplements if I work out?

                -Protein supplements, such as protein powders, can provide improved recovery post-workout, increased pre-workout energy, and improved nutrition for vegetarians or those who may be at risk of nutrient deficiencies in their daily diet.  Athletes and non-athletes use protein supplementation before and after a workout to improve muscle recovery and increase muscle strength and size, as this is a great way to ensure you are providing the body with the protein it needs to power through a workout as well as recover right after.  As mentioned earlier, protein requirements depend on each individual’s carbohydrate and caloric intake, fitness level, exercise type and intensity, and frequency of exercise.  Taking a protein supplement can be harmful if you are not exercising enough to use all the protein you are consuming, so be sure to see your physician before changing your diet.

Email Michelle@CORE-Condition.com for more information regarding protein requirements and the best sources of protein to be adding to your diet.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

If I stop working out will all my muscle turn into fat? How do I turn my fat into muscle?  These are just a few of the questions I get on a regular basis from clients looking to build muscle, decrease body fat, and/or loose weight.  An end needs to be put to this myth right now, due to the single fact that fat can physiologically not turn into muscle and muscle can never turn into fat!   The reason for this is simple.  Body fat and muscle are made up of very different cell structure that can never been converted into each other, think of them like wood and metal, the chemistry of each will not allow a change of one to the other.  Someone who strength trains on a regular basis and then stops may begin to see the muscle tone in their body diminish or begin to feel more “squishy”, portraying the image that some of their muscle has turned to fat.  This is a misconception and entirely false.  Muscles shrink because of inactivity (also known as atrophy) and fat then fills the space where the muscles used to be.  This would give the impression that muscle has turned to fat; however, if one were to stop strength training and not continue to workout at all or alter their eating habits, some of the food they consume could turn to fat. 

Muscles are attached to our bones via tendons and are very active tissue, as they are responsible for creating movement across our joints by relaxing and contracting.  Body fat on the other hand sits between the muscle layer and the skin on its own and is more of an insulating layer keeping the body warm or providing energy when needed.  Both fat cells and muscle cells have the ability to inflate and deflate; therefore, the goal of a fat loss program would be to decrease the size of the fat cells and increase the size of muscle cells. 

I feel it is very important to understand this simple fact in order know what is going on with your body when beginning or “taking a break” from a regular fitness regimen.  So although it may feel as though your body composition is changing and that your muscle is turning to fat when you stop strength training, it is actually your muscle cells decreasing in size and your fat cells increasing.  This means the best way improve body composition and body image is to perform strength training exercises to increase muscle cell size and perform cardiovascular exercise to decrease fat cell size.  Eventually, in combination with a healthy eating regimen, the increase in muscle cell size and decrease in fat cell size meet in the middle and accomplish a toned, fit, muscular, and healthy body image.

Email Michelle@CORE-Condition.com for more information about building muscle and decreasing body fat.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

This is a question I get a lot from clients and others in the gym and is a very common mistake made when people are trying to lose weight.  Many people who set out on a new weight loss/fitness regimen think that doing long cardiovascular workouts will result in loss of pounds and a better body.  This statement is partially true; however, there are two questions I would ask:

1.) how hard are your cardiovascular workouts? how do you monitor your intensity throughout the workout??

2.) have you encorporated any strength training into your workouts?

When doing cardiovascular workouts, it is important to monitor your heart rate and train your body in the right heart rate zone to meet your individual goals. (see Monitor your heart rate to get the most out your workout in Quick Tips Section.)

Especially with women, strength training seems to be very intimidating and has a stigma that if you lift weights you will get “big and bulky”.  This is not true if done correctly.  The more muscle mass a person has, the higher their resting metabolic rate is, meaning they will burn more calories per day even at an active and a resting state.   Encorporating weight training 2 to 3 times per week into your workout routine will allow you to build muscle, in turn, increasing your total body strength and resting metabolic rate.  This will allow you to reach goals faster and help with getting that ’tightened and toned’ body everybody strives for.  It is a good idea to consult a fitness professional when beginning a strength training routine to avoid injury and ensure you are performing the right exercises for your body specifically. 

So for better results check your cardio workouts and try adding strength training into your fitness routine.

Most people have heard the word calorie before, but very few actually know exactly what a calorie is.  In the health and nutrition world a calorie is the potential energy in food and the amount of energy the body uses, according to the American Dietetic Association’s Complete Food and Nutrition Guide.  Calories are found in carbohydrates, fats, and proteins and when the body digests them they release nutrients into the bloodstream, which are then converted to either glucose or blood sugar.  Any nutrients the body does not need to use right away for energy are stored as body fat, whether they are carbohydrates, fats, or proteins. 

The average person should aim to eat approximately 2,000 calories per day for women and around 2,500 calories per day for men; however, this will vary greatly depending on activity level and lifestyle.  People looking to lose weight should aim to take in fewer calories than they burn per day, because 1 pound of body fat equals 3,500 calories.  The key to weight loss is to create a calorie deficit.  For the average person to lose 1 pound of fat in 1 week they must create a calorie deficit of 500 calories per day for the 7 days in the week through healthy eating and exercise. 

Food for Thought

Try starting a food journal and write down everything you eat in a day and calculate how many calories you are ingesting per day.  It’ll be interesting to see how your calorie intake compared to the recommended norms.  A great resource for tracking daily food intake is www.caloriecount.com.  This is a free website and not only does it calculate calories, it will also calculate if you are meeting your daily requirements for all the recommended vitamins and minerals.

Eating a slice of cake containing 500 calories will take approximately 1 hour of cardiovascular exercise to burn off.  Perhaps if you know you are going out for a big dinner, try and reduce the amount of calories you consume earlier in the day to allow for more calories at dinner.  This does not mean to starve yourself because this could cause overeating due to excessive hunger by dinner time, but opt for healthier lower calorie foods for breakfast, lunch, and snacks.

Email Michelle@CORE-Condition.com for more information regarding calorie intake and healthy eating ideas.

Michelle Roots BA KIN, CSCS, PES

www.CORE-Condition.com

Many people have the desire to become more fit than they currently are; however, the main thing they are lacking is motivation and commitment. Working with a qualified personal trainer provides you with motivation and support to accomplish your personal fitness goals as well as the guidance and knowledge of the most effective way to accomplish them.

Anyone Can Benefit From Personal Training, whether you are an athlete or someone who is experienced in the weight room.   Working with a personal trainer will offer new and challenging exercises, new workout routines, and push you to the next level of strength and fitness to be the step above your competition. 

If you are lacking weight room experience a personal trainer will help guide you through your bodies first stages of change and provide you with education regarding nutrition, frequency of work outs, purpose of exercises, and benefits of fitness.

Having personal training appointments regularly provides a “no-excuses” approach towards improving your fitness level. A trainer has invested time into helping you reach your fitness goals; therefore, you wont able to tell yourself that you do not have enough time or energy to work out and this allows for that extra motivation many people need.

Book an assessment and try it out, there is no time like the present to begin the journey to the new you!!!

CORE (‘Kor): “the central, innermost, or most essential part of anything” www.dictionary.com

The CORE is the foundation of the body and essential to optimal sports performance and injury prevention. We take this statement into everyday life with CORE Conditioning because following a regular fitness routine becomes the CORE behind promoting optimal quality of life and long-lasting health. The CORE muscles are the essence, supporting all movements of the body by combining to stabilize the spine, pelvis, and shoulders to create a solid backbone to generate optimal force. This theory applies to life because maintaining a strong CORE (healthy lifestyle) sets the groundwork for enabling you to reach your full potential in work, sports, relationships, or wherever the journey of life may take you.