Genesis personal trainers and personal training coordinators had a great workshop over the weekend led by Vern Gambetta, the pioneer of functional training and conditioning. The day was interactive and informative and gave the trainers new techniques as well as new perspectives on how to further improve their services to members. A special thanks to Mr. Gambetta for coming and improving our program!
from Edward R. Laskowski, M.D. (Mayo Clinic)
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.
Strength training. Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.
Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines, or activities such as rock climbing or heavy gardening.
As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Want to aim even higher? You can achieve more health benefits if you ramp up your exercise to 300 minutes a week.
Short on long chunks of time? Even brief bouts of activity offer benefits. For instance, if you can't fit in one 30-minute walk, try three 10-minute walks instead. What's most important is making regular physical activity part of your lifestyle.
Here is what I am eating these days while getting ready for the competition. Very easy and quick to make and super healthy.
Stuffed Baked Bell Peppers
Loving the "mynetdiary" app from the itunes store! It is great for watching calories (protein/carbs/fat) and setting a weight loss goal.
Getting Bikini-ready takes preparation, planning, and a well stocked pantry. Toss out the junk and pickup the good stuff; don't let that last case of pop get in the way of your goals!
Bikini Diet Food List
Almond milk - unsweetend
Rice milk - unsweetend
Low sugar steak sauce
Beef (extra lean)
LF or FF cheeses
Low sodium broth
Pico De Gallo
Cream of Wheat
Cereal (6grams or less sugar)
Pasta (whole wheat)
Vitamin C / E / D / K
Tortilla (low carb)
I have committed to doing my 2nd fitness show and I wanted to share my weight loss tips and advice with others reading our personal training blog.
Over the next 10 weeks me and my friends, Sasa Stojic, Jenn Davis, and Lacey Kerbs will post weight loss inspiration, workout and nutrition tips as well as recipes that have helped us and our clients to stay lean, lose weight, and lead active fit lifestyles.
The first step for me when it comes to losing weight and competition is getting my mind right! That means being 100% committed to doing whatever it takes to reach my goal. If I don't feel like I can committ 100% ... I don't committ.
Without your minds support, your body won't be able to make its transformation. Give your body a shoulder to lean on - and get your mind right! - Cassie Smith
If you are ready to committ to shedding some unwanted body fat tune in tomorrow for more weight loss inspiration and the all important grocery list!
Majority of my time is spent talking with clients, potential clients, and other fitness professionals about the reasons for need to exercise and live a healthy lifestyle. Everyone knows that exercise is "good for you", but it seems everyone has a different primary reason for needing to do so. Some are young athletes aspiring to be all-conference, others have let their weight get a little out of control and need to shed a few pounds to be healthier and feel better about themselves, and as our life expectancy increases many people want to prevent common conditions associated with aging.
Regardless of the primary reason, it usually comes down to three components a qualifed personal trainer delivers. (the MEE)
M Motivation - it seems all of us get a temporary burst of motivation, sometimes multiple times in the same year or month. Ever ask yourself why the gym is busy on Monday and progressively gets emptier as the week progresses? We know we need to be regular exercisers that get the most efficiency out of our exercise programs, but we struggle with the day-to-day motivation of participating on a regular basis. I conducted an informal survey a few days ago: I asked 50 people who were using a personal trainer if they would have exercised that day if not for the appointment with the trainer...48 said no.
E Education - if people see the value is something they will adhere to the program more. If you know why you are investing money and the long term benefit of it, you will be much more likely to stick with the plan long term. You know the payoff - you understand how investing now will pay dividends and make life easier later. Exercise is no different, it is making an investment in the one thing you can't replace - your body. A qualified personal trainer educates his/her client on the proper execution, progression, intensity, duration, and reason behind any exercise or program. We spend all day every day in health and fitness. Most people won't invest their life savings after reading a magazine article or downloading a PDF off the internet, they seek advice from a qualifed financial advisor (as they should), but it's amazing how many people will take that risk with an exercise program.
E Empowerment - with the motivation and education comes empowerment. After I meet with a financial planner a series of times, ask questions about my own situation, learn about the benifits of investing and the benefits of doing so, I feel empowered to be disciplined and work harder to meet my goals. Your personal trainer is no different. You will execute your program more effectively - and not feel intimidated or like you "don't know what you're doing". Empowering a client to navigate succesfully through an exercise program is the most rewarding thing I do as a personal trainer.
So remember, as you contemplate starting an exercise program, remind yourself: It's about MEE!
Exercise and Arthritis
According to Loyola University Health System, March 28, 2011......it is estimated that 50 million adults in the U.S. suffer from arthritis. One of the best ways to combat the onset of arthritis as well as control the pain and improve function is through EXERCISE.
Benefits of exercise for arthritis sufferers include:
1. Preserving and restoring range of motion and flexibility around each affected joint
2. Increasing muscle strength and endurance to enhance joint stability.
3. Increasing aerobic conditioning to improve psychological state and decrease risks of disease.
Wendy Williamson, PhD
Post Rehabilitation Specialist
GENESIS Health Clubs
Corporate Education Director
Genesis Personal Training is excited about the acquisition of the new Lawrence and Leavenworth facilities, and to begin the transition of Personal Trainers to application of the Genesis Personal Training Experience, Genesis Personal Training Directors and Educators began a comprehensive education program on-site today in Lawerence.
Among the workshops the last two weeks have been the Personal Fitness Assessment and Complimentary Training Session, Biomechanics of Strength Training, and The Genesis Movement Screen. Workshops to come include Strength Training Application for the Exercise Professional and Introduction to Training Special Populations.
Those of our members in Lawerence and Leavenworth can look forward to further advancements in the skill sets of the personal training staff. We are excited about the teams we have in each location and look forward to further growth!
Tabata interval training was invented by Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo, Japan. The original format consists of 8 intervals of 20 second maximum intensity bouts of exercise followed by 10 recovery seconds. As the program has mainstreamed into fitness, we have modified it to 6 intervals. This modification allows a broader group of exercisers the ability to participate in the protocol.
The origin of the Tabata was for athletic conditioning, but as research has shown, general population clients benefit most by fat reduction. Without a complete physiology lesson, it can be explained as this: your body has three energy systems - oxidative, glycolitic, and phosphagen. Basically, most perform cardio in the oxidative which burns fat while they perform their cardio - great right? Wrong!
In the day and age where efficiency is a must, we want our clients to burn fat long after the workout, during recovery. The Tabata protocol allows the client to burn fat during recovery, hours after the workout is completed. Most working adults dont have 4-5 hours a day to spend doing fat-burining cardio, the tobata gives us the ability to simulate that (if performed correctly) without actually having to do it.
Our course will use different high-intensity activities to utilize the Tobata protocol. The course will begin SEPTEMBER 15TH and end NOVEMBER 17TH - every Thursday at 5pm. Cost is $150 for the entire course and will be limited to 8 participants. Contact Preston Petersen for more information at email@example.com
What do walking, running, climbing stairs, or almost any other activity of daily living have in common? They require single leg strength. Most of our society functions without adequate or symmetrical single leg strength, in other words we make compensations with other parts of our body due to our inability to produce force one leg at a time. The significance of this action is sizeable since majority of the activites we do in exercise or daily living happen with one leg producing force.
A good exercise program, specifically resistance training program, addresses the issue of single leg strength and symmetry while also improving other areas of fitness and overall health. After a baseline of lower extremity strength is established, clients move on to single leg actions. These actions can be as simple as hip bridges on one leg, single leg stance, step ups, or single leg presses. Once the client has a good hip disassociation and symmetry the focus shifts to advanced movements exercising one leg under load, primarily in the posterior chain (muscles in the backside of the body).
The slide board lunge and rear leg elevated squat are two great moves for developing great single leg strength. They place maximum force on one leg and challenge the trunk as well. Good body awareness and balance are essential to execute these movements correctly. The client must concentrate on body positioning as well as distributing force throughout their entire foot for the duration of the exercise, ensuring posterior chain load.
The rolling pattern is most likely the best movement for assessing and training overall core stability. The core is one of the most misunderstood concepts for fitness enthusiasts, and is most often trained incorrectly. Usage of the rolling pattern will engage both the inner and outer core, giving the client what most "ab" movements cannot.
The inner core consists of a cylinder in your abdomen, with the pelvic floor as the bottom and the diapham as the top. The transverse abdominus makes up the anterior border and the multifidus the posterior border. This is the reactive portion of your core that supports the outer (superficial) muscles that most of us think of as our core. Think of this portion of your core as the "guard" for your lumbar spine as it protects from injury and stabilizes during load.
The rolling pattern allows the trainer to see how well this core is functioning because all the extremities are taken out of the equation (if executed properly). The weaker someone's core the more they will use the leg and arm to assist them in the movement. This is a deficiency in muscle sequencing and will tell you how limited you are in mobility/stability of spinal stabilizers. Think of the rolling pattern as primitive pattern, we all could do it when we were infants but somehow our enviornment has conditioned us to use our extremities instead of our center.
The roll is executed by lying supine (face up) on the floor and connecting the contralateral (opposite) leg/knee to elbow - hold that position. The other arm and leg should remain straight - above the head and below the pelvis. If you cannot achieve this position without forward flexion of the neck and cervical spine, this exercise is not for you (work on your thoracic spine mobility). Once positioning is achieved simply roll toward the side of the flexed leg until the lateral side of the leg is on the floor...roll back until the flexed shoulder is on the floor. Perform 10-15 repetitions and no doubt, if done properly, you will find and fell your inner core.
For most people beginning resistance training of any kind, a proper squatting motion with posterior hip shift is essential in achieving correct lower extremity patterns. A good tool for teaching the squat and/or the deadlift exercise is the Face the Wall Squat. Used primarily as a corrective exercise, this movement can also be quite difficult and create a fairly intense muscular response illiciting fatigue. Many of our new clients are very anterior-chain dominant and initiate movement at the knees placing more activation on the quadriceps, the Face the Wall Squat helps alleviate that problem.
To perform the exercise, simply face the wall as close as you can without touching any part of the wall with your body the entire movement. Squat as deeply as possible keeping your head/eyes forward and arms at your side. Repeat for 10-15 reps or until you feel the movement is executed perfectly. Remember to push through the heels and/or the middle of your foot.
Using creative ways to train the body keeps exercise both more fun and more effective. The tire chop with sledge is a great movement for transitioning power from the floor through the trunk to the upper extremity, helping the client with both "core" strength and energy expenditure.
As shown, the tire chop can be done for time, in which the client will "hit" the tire as many times as possible in a given time frame. A trainer may also choose to do this exercise for reps and sets and/or pair it with another movement. Make sure the lumbar spine stays stable and rotation comes from the pelvis/hips and the thoracic spine (mid-back). Keep a solid grip on the tire and hit a forgiving surface.
Bi-annually GENESIS personal trainers participate in summer meetings and workshops to continue to develop as professionals and broaden their expertise as fitness professionals. This summer's meetings took place on July 15th and 16th at the Rock Road location's Grand Slam Room. During these workshops trainers participate in CPR/AED training to remain current in lifesaving techniques, attend a personal training department meeting in which they learn about new policies and programs to be offered to GENESIS employees and members, and two workshops for Continuing Education Credits (CEC).
The first of the two workshops, titled Spinal Stabilization and Lumbopelvic Disorders, was attended by over 90% of the personal training staff and covered material to assist our fitness professionals in delivering accurate programming to members who have experienced low back pain. The seminar lasted 5 hours and was a huge success! Dr. Wendy Williamson, Education Director, administered the seminar. Dr. Williamson speaks nationwide on the subject of spinal stabilization and went in depth about the anatomy of the lumbopelvic region, exercises for the individual who may be experiencing discomfort after rehabilitiaion, and activities to avoid for those individuals with poor spinal stabilization.
The second workshop, titled Movement Screening and Corrective Exercise, was also well attended. This seminar was 4 hours long on Saturday morning and covered the GENESIS Movement Screen, which is administered during the Personal Training Experience (compimentary to GENESIS members). Also, using findings from the movement screen, the trainers were taught how to properly navigate through corrective exercise protocol to help alleviate the member's asymmetries and imbalances that are causing poor movement patterns and may lead to overuse injury.
Both workshops will no doubt lead to better instruction and direction from our GENESIS personal training staff. Inquire about the workshop to your GENESIS Personal Trainer and they will share with you programming that will benefit you as you aspire to better movement and a healthier lifestyle.
While kettlebells have been around for over 200 years (primarily in the Soviet Union), they have gained most of their popularity in mainstream fitness over the last few years in the United States. A kettlebell provides a resistance that is different from dumbbells or other pieces of resistance training equipment. The inertia of having the weight further away from the lever arm's fulcrum (shoulder in the case of the swing) provides more activation from the hips and gluteal muscles if executed properly.
The swing is performed by placing the feet slightly wider than shoulder width apart with the toes slightly rotated outward. A "loose" grip on the kettlebell will prevent the client from using too much shoulder and drive with the hips. The core will prevent too much spinal flexion and the posterior chain of the body should drive the hips forward and shoulders back, swinging the kettlebell upwards to about shoulder level or slightly higher.
This exercise can be performed by almost any age of exerciser, but is recommended for more experienced / advanced individuals. These movements can be performed for time or reps but proper from and body awareness is critical.
TRX programming can be great for the entry level exerciser or the extreme athlete. Todays exercise helps athletes gain speed and explosiveness in a single leg capacity - which is where most/all sports are played.
Execution is difficult, but if done properly can provide a force-production environment that is unique. Place one foot in the TRX straps so the rear leg is suspended, lower into a lunge, explode up into a single leg jump driving the jumping knee to the chest. Make sure and decelerate and land soft! Repeat for six repetitions - switch sides and perform 4-5 sets (48-60 foot contacts).
My goal is to post an exercise of the day as often as possilbe. Keep checking back for more exercises and tips on improving general overall fitness, athletic conditioning, and corrective movement. I hope these exercises help you add diversity to your fitness program as well as motivate you to push yourself to exit your comfort zone and get the results you want!