Costumer's attitudes regarding training/ nutrition

Well well well, today's post is dedicated on client's views about training/ nutrition. I will admit that these attitudes are very common in the 'cypriot training population' and to be honest I either want to laugh or yell really loud to these ignorant individuals.

Here is my list:

• The 'PILATES/ YOGA' clients: These people, especially women are obsess with these training regimes. There is nothing wrong with these training philosophies, yet people do not know why they are attending these kind of classes. Women think that these classes are the only training classes for them. In my opinion, after a while these classes are getting boring anyways.
• The 'CARDIO FREAKS' clients: These clients are the ones that perform endless cardio. They think that the best regime to have a healthy body and drop some kilos is to do 1 or 2 hours cardio daily. My opinion....hmmmm if you are lazy and you do not know why you are doing endless cardio which is in a way 'bad' for you....just go ahead.
• The 'HUNGRY' clients: I can not stand these clients. These clients only eat once a day or they follow a low fat diet like the Gambridge or any other low fat/ low calorie diet. These individuals think that they are healthy.....oh my God! These nutrition rerimes are really bad for your health.
• The 'LOOKING GOOD' clients: These clients are obsessed with body parts. They only want to train specific muscles..... abdominals or glutes for women and upper body for men (chest and back). Although, I have a chat with these kind of clients many times depicting the negatives of such regimes, they keep doing the same and the same routine.

What can I say....I do not say that I know it all, but if something is not good for your health....do you want to keep doing it? That's the most frustrating thing of all, these group of people mentioned above keep doing the same mistake over and over again. You make sure that you always ask the WHY???? you are doing what you are doing.

Hmmmmmmmm....... I'm curious if you are you one of those kind of individuals mentioned above or if you know any other people training/ nutrition attitutes that get on your nerves? Drop me a line and let me know...I'm out!

FROZEN SHOULDER PART 2

Hey to all,

This post is a continuation of the last post Frozen Shoulder Part. I have added 2 more stretching exersices that are important related to the Frozen Shoulder disorder. You must realize that these stretches are useless if you are not following a rehabilitation regime either from a physical therapist or chiropractor. If muscles (connective tissue/ fascia) and tendons are healthy around the shoulder joint then these 6 stretches are good to get your Range of Motion (ROM) back.

Today's stretches are:

Shoulder Extension with Band

Make sure you maintain neutral spine. Contract the abdominals and with the help of the band walk few steps forward with arms extended. Its really important that your back does not arch. You can do holds of 20'' x5.

Shoulder Sleeper Stretch for Internal Rotation

While lying on your side, push with opposite hand downwards. The shoulder stretched should be around 90 degrees and maintained on the floor. Push down until you feel a stretch inside of your shoulder. Hold 20'' x5.

As stated in the previous post, all these shoulder stretches can be performed even if you are healthy. Let me know what do you think...I'm out!

Frozen Shoulder Stretches Part 1

Frozen shoulder is a disorder that affects the shoulder and specifically the shoulder capsule. It usually affects women age 40-55 years of age. Still the reason why is not that clear. The shoulder capsule is the inner part of the joint where the humerus (arm bone) meets the scapula. Limited range of motion is noticed in mainly all planes depending on what degree of frozen shoulder is evident. What really happens is that....your shoulder capsule locks up, so your shoulder can not move freely. My personal experience is that physiotherapy treatments using the active release technique works best for healing. In addition, stretching and strengthening are equally important.

Below are some stretches that someone can use to get their range of movement (ROM) back on track. Even a peson that does not experience such a disorder can benefit from these stretches if they lack shoulder ROM in Flexion, Extention, Abduction, Internal and External Rotation of the shoulder joint.

EXTERNAL ROTATION

MAKE SURE YOU MAINTAIN NEUTRAL SPINE PERFORMING THE BRACING TECHNIQUE, SO YOUR LOWER BACK DOES NOT ARCH. *THIS IMPORTANT STEP SHOULD BE USED IN ALL THE STRETCHES SHOWN.* ARMS ARE 90 DEGREES MOVING UP AND DOWN. PERFORM 2X15. USE MORE WEIGHT IF NEEDED.

ABDUCTION

THE USE OF A STICK IS USED TO HELP ELEVATE THE ARM ON THE SIDE. THE OPPOSITE ARM HELPS THE MOVEMENT PATTERN. MOVE THE ARM AS HIGH AS POSSIPLE. PERFORM 2X15.

FLEXION

YOUR GOAL ON THIS STRETCH IS TO MOVE THE BAR AS FAR BACK AS YOU CAN. ARCHING OF THE LOWER BACK SHOULD BE ALWAYS AVOIDED. WEIGHT ON EACH SIDE OF THE BAR CAN BE USED FOR GAINING MORE ROM. PERFORM 2X15.

These stretches can be used 2 times a day. Part 2 is followed with another 2 shoulders stretches that are important for maintaining good shoulder health. Try them out and let me know what to you think? I hope this helps you out sister!

I'm out....

Training/ nutrition quiz answers!

Hey to all,

Well, it was about time to provide the correct answers for the training/ nutrition quiz given 3 weeks ago. I just wanted your opinion on these questions to see what you really think. Here are the answers:

1. The no.1 reason why most of the nutrition regimes failed is ADHERENCE. Yes, adherence is the missing link. You can follow a really basic diet or a more strict diet, but most people forget to keep up with their original plan. Of course there are a lot of reasons why a nutrition plan fails, but from my experience adherence is an issue. It would seem that the steps are easy, but people can not follow the basic steps such as eat 5 times a day, drink at least 2 liters of water daily, always eat a meal that consist of protein, carbs and fats etc.
2. Having a protein shake before training can increase protein synthesis than having it after. The best combination is having a meal or shake before and something after training.
3. Running or weightlifting for 30' for boosting your metabolism and burn more calories overall......of course weightlifting is superior. Please just promise me that whenever you have 30' free to execise that always weightlifting would be your choice.
4. It is shown in most of the studies read that creatine supplementation after weightlifting workout can boost muscle hypertrophy. Creatine supplementation can be also used for enhancing endurance performance as well.
5. As far as I know, creatine supplementation is safe with no side effects. I also use it from time to time for an extra boost.
6. Abdominal crunch/ twist abdominal machines are common in most of the commercial gyms......hmmmm my opinion...stay away from those exercises. They are the worst for your spine believe me. Always avoid them.
7. You already know that prolong sitting is not good for you. The muscles that are tight after such activity are your glutes, hamstrings, hip flexors and upper back/ posterior shoulder.
   
8. 5 meals per day can help you lose excess fat and weight. Guidance for these 5 meals is essential though. Stop thinking that eating once or twice a day will help you or drinking only liquids will save you...it does not work and its bad for your health as well.
9. Combination of foam rolling, active flexibility and corrective exercises are the way forward towards your warm up regime.
10. A low carb diet is proven to be better than low fat diet in terms of low body fat percentage.

This is it....you have the anwers. Do you agree or disagree? I'm outtttttttttt!

Nutrition/ Fitness Quiz for ya?

Hey everyone,

Well well well...today's post will be a questionnaire on the topics of nutrition and exercise. I wanted to see your opinion on the questions below. okey doki...here we go:

1. What do you thinking is the no.1 reason why any nutrition regime fails?
2. When do you think is the best time to have your protein shake before or after your workout to enhance protein synthesis?
3. Running for 30 minutes or weightlifting for 30 minutes for boosting your metabolism and burn more calories?
4. When is the best time to take your creatine supplementation...after you did the loading period...before or after your workout to get better results such as muscle hypertrophy?
5. Is creatine supplementation healhty?
6. Are exercises such as abdominal crunch machine and twist abdominal machine safe and effective for you?
7. Which muscles you think are tight when someone is doing a lot of prolonged sitting as most of yaaaa?
8. Is it possible to lose weight and body fat if someone is eating 5 or 6 times a day ?
9. Which is the best form of warm up before your weight lifting workout or any other sport activity?
10. Which is the most effective diet regime on losing fat.....low fat diet or low carbohydrate diet and why?

Just go ahead and answer the above questions...please do not worry if the answers are wrong or right. Just doooooo it....Next post will be the answers, so make sure you check them out. I'm out.........

Do you ROW?

This is a great article on rowing exercises. I do not have to say anything...just check it out.

COMPARISON OF DIFFERENT ROWING EXERCISES:
TRUNK MUSCLE ACTIVATION AND LUMBAR SPINE
MOTION, LOAD, AND STIFFNESS

CHAD M.J. FENWICK, STEPHEN H.M. BROWN, AND STUART M. MCGILL

ABSTRACT
Fenwick, CMJ, Brown, SHM, and McGill, SM. Comparison of
different rowing exercises: Trunk muscle activation and lumbar
spine motion, load and stiffness. J Strength Cond Res 23(5):
1408–1417, 2009—The objective of this study was to investigate
3 different rowing exercises and quantify the muscle
activation of the torso and the hip musculature, together with
the corresponding spinal loading and stiffness. Seven healthy
male subjects from a university population were instrumented
to obtain surface electromyography of selected trunk and hip
muscles and to obtain spine position using an electromagnetic
spine position sensor, together with video analysis to calculate
joint moments. The 3 rowing exercises investigated are the
inverted row, standing bent-over row, and the standing 1-armed
cable row. The inverted row elicited the highest activation of the
latissimus dorsi muscles, upper back, and hip extensor
muscles. The lower activation of the lumbar erector spinae
muscles during the inverted row corresponded to the lowerspine
load measured. The standing bent-over row produced
large activation symmetrically across the back but produced the
largest lumbar spine load. The 1-armed cable row challenged
the torsional capabilities of the trunk musculature. Some ‘‘core’’
exercises may be better for rehabilitation (e.g., having the
training goals of modest muscle activation with low spine load),
while other exercises may be better for athletic training (e.g.,
resulting in higher muscle activation and larger spine load).
When prescribing ‘‘core’’ exercises, those wishing to spare the
low back may choose the inverted row given the lowest spine
load exercise. The standing bent-over row elicited large muscle
activation symmetrically from the upper to lower back, however
induced larger spine loads, but not surprisingly the highest

spine stiffness. If torsional endurance or strength is the training
goal, the 1-armed cable row might be considered.

Any questions....I'm out!

Effective training program Vs Soreness?

It seems that individuals that perform any kind of activity and especially resistance training are mislead with muscle soreness which is wrong translated with an effective training regime. Muscle soreness doesn't have to do with an effective program.... that's a true fact.

Whatever is your training goal, that's what your training regime should focus. Getting sore from a workout does not mean that you executed a well planned program. Muscle soreness is associated with heavy weight loading of an exercise or high volume...doing a lot of exercises of example or it can be from a new set of exercises tried for the first time. I will admit that muscle soreness can be beneficial if you are aiming for muscle hypertrophy, but if thats not the case you better think twice. Don't forget the other key elements of an effective exercise regime.

On the other hand, an effective training program should focus on training goals where the technique is kept in an optimal form and each exercise performed has always a reason why it is performed.

I hope you figured out my point....it all depends on your goal, but make sure that you know the why you perform each individual exercise. I'm out.....

SORT OUT YOUR BREAKFAST

IT IS OBVIOUS THAT BREAKFAST SHOULD BE THE MEAL OF THE DAY THAT YOU SHOULD NOT SKIP. ITS VERY IMPORTANT BECAUSE YOUR BODY NEEDS ENERGY WHICH IT CAN GET FROM FOOD. A COMPLETE BREAKFAST WILL BOOST YOUR DAY.

I HEARD A LOT OF PEOPLE SAYING THAT THEY ARE NOT HUNRY WHEN THEY WAKE UP. IF SO HAVE YOUR BREAKFAST IN COUPLE OF HOURS AFTER YOU WAKE UP. THE OTHER BIG ISSUE WITH BREAKFAST IS THE CHOICES THAT INDIVIDUALS MAKE. A HEALTHY BREAKFAST SHOULD CONSIST OF BOTH CARBOHYDRATES AND PROTEIN WHICH MAKES A COMPLETE MEAL. JUST CEREAL WON'T COUNT FOR A HEALTHY CHOICE. YOU KNOW WHY?

BECAUSE MOST OF THE CEREAL OUT THERE CONTAIN SUGAR, EVEN THE ONES THAT DEPICT THAT THEY ARE FAT FREE...FIND OUT YOURSELF IF YOU DONT BELIEVE ME, JUST GO AHEAD AND READ THE INCREDIENTS AT THE BACK OF THE BOX. THATS THE MISSING LINK....EVEN LOW FAT ITEMS CONTAIN SUGAR IN THEM WHICH SPIKES YOU INSULIN LEVELS.

SOME HEALTHY ALTERNATIVES ARE OAT MEAL WITH PROTEIN POWDER OF YOUR CHOICE, AND COTTAGE CHEESE WITH SOME FIBER ON IT...YET YOU CAN SQUEEZE A FRUIT IF YOU LIKE. IN ADDITION, SWITCH YOUR COFFEE WITH GREEN TEA...IT CAN BE A PROBLEM AT FIRST IF YOU ARE A CHRONIC COFFEE DRINKER BUT TOO MUCH COFFEE IS NOT GOOD FOR YOU. GREEN TEA HAS A LITTLE COFFEE IN IT TOO.

I'M WONDERING WHAT DO YOU EAT FOR BREAKFAST...DROP ME A LINE?

THERE YOU HAVE IT, MAKE SURE YOU SORT OUT YOUR BREAKFAST CHOICES...IT WILL MAKE A DIFFERENCE BELIEVE ME. I'M OUT......

Training and the Nervous System?

Hey to all,

What really happens to our nervous system when we train? Does it fatique as well? What kind of exercise affects it most high intensity or low intensity? Do we get injured more easily when our nervous system is low?

Well, these are equally great questions for someone that is currently training either for any type of sport or fitness. Our nervous system fatiques as well as our body does with exercise and it should be noted that high intensity exercise affects our nervous system the most. After any strenous type of training our nervous system needs to rest. The rest period can be between 24 to 48 hours depending how intense was your workout. When our nervous system is fatique....yes you can injured easily.

As Dr. Osar depicts in his book Form and Function (a great book to read!) occupation, gait, exercise selection, activity level, level of stress, and nutrition can influence nervous system function. In addition, when personal training/ coaching take place exercise selection, adherence to the proper form proper cueing, and constant reinforcement are important training elements to think about. Negative input that can affect our nervous system are sedentary lifestyle, pain and incorrect training regime.

You better train smart! I'm out.......

Carob syrup: energy and nutrient booster!

I came across this powerful nutrient product last weekend...the Carob syrup....oh myyyyy what can I say...... You can use it with breakfast or make energy bars or use it anyway you like. I was amazed to find that the carob syrup is rich in calcium, potassium, phosphorus, sodium, iron and Vitamin A and B....don't forget that it soothes your digestive tract too. It contains 60% less calories than chocolate.

This are the Nutritional Facts per 100g Carob:

• Calcium 352 mg
• Carbohydrates 80.7g
• Fat 1.4g
• Fiber 7.7g
• Phosphorus 81mg
• Potassium 800 mg
• Protein 4.2g

Mavros Chrysos at Anogyra village is the place for the best source of organic Carob Syrup. Try it out and tell me what you think. I'm out.....

Dietery Fat Benefits!

Hey everyone,

Since I'm a recent Sport Nutrition Certified (CISSN) from International Society of Sport Nutrition I will talk about fat benefits. Everyone is really negative about the fat intake in their diets. Your fat should come from monosaturated sources (10-15%) like canola or olive and polysaturate (10-15%) such as corn/ safflower oil, flax or walnuts. Saturated fats should be limited around 5-10 %. Your daily total fat should not exit 30%.

Some of dietary fat benefits are:

1. Muscle recovery
2. Maintainted sex hormone concentration
3. Decrease catabolic hormone concetration such as cortisol
4. Decrease inflammation
5. Correction of inadequate energy status
6. Bone preservation
7. Resistance to overtraining

(reference: Essentials of Sports Nutrition and Supplements)

I'm not suggesting that you go and bench on junck food or start eating fat as an alternative. The answer is to be selective and smart regarding your dietery fat. I'm out.....

High intensity interval training Vs Cholesterol?

THE EFFECT OF A HIGH-INTENSITY INTERVAL
TRAINING PROGRAM ON HIGH-DENSITY
LIPOPROTEIN CHOLESTEROL IN YOUNG MEN

Journal of Strength and Conditioning Research
2009 National Strength and Conditioning Association
VOLUME 23 NUMBER 2 MARCH 2009

ABSTRACT
Musa, DI, Adeniran, SA, Dikko, AU, and Sayers, SP. The effect
of a high-intensity interval training program on high-density
lipoprotein cholesterol in young men. J Strength Cond Res
23(2): 587–592, 2009—This study examined the impact of an
8-week program of high-intensity interval training on highdensity
lipoprotein cholesterol (HDL-C), total cholesterol (TC),
and the atherogenic index (TC/HDL-C) in 36 untrained men
ages 21–36 years. Participants were randomly assigned to an
interval training group (n = 20) or a control group (n = 16).
Participants in the experimental group performed 3.2 km of
interval running (1:1 work:rest ratio) 3 times a week for 8 weeks
at an intensity of 90% of maximal heart rate (~423 kcal per
session). Results indicated significant pre- to posttraining
changes in HDL-C (1.1 vs. 1.3 mmol
L21, p , 0.0001) and TC/
HDL-C (3.8 vs. 3.1, p , 0.0001) but no significant changes in
TC (3.9 vs. 3.8 mmol
L21, p . 0.05) with interval training. It was
concluded that an 8-week program of high-intensity interval
training is effective in eliciting favorable changes in HDL-C and
TC/HDL-C but not TC in young adult men with normal TC
levels. Our findings support the recommendations of highintensity
interval training as an alternative mode of exercise to
improve blood lipid profiles for individuals with acceptable
physical fitness levels.

Leg strength/ power training Vs Running?

Hey everyone,

I hope you are still enjoying your 3 day holiday. Well, this post goes back to the basics. I just wanted to clarify some misconceptions about running Vs leg strength/ power. The question is Do I need to strengthen my legs if I'm running or if I'm doing any sports related to running such as soccer, tae-kwo do or endurance/ short distance running? THE ANSWER IS YEEEEEES.


You have to aknowledge that and do not be one of those lazy people that think that leg training is not important. Another issue is that the majority of these kind of people want to give more emphasis on upper body strength. If thats the case, you really need to think before you act. The leg muscles specifically work aerobically in running or any kind or sports related to running. without any resistance to make those muslces work hard enough. Thats why you need the strength/ power component...to give those working muscle to fire under tension, yet become more strong. You can test yourself simply by performing 2 sets of 15 repetitions of a lunge exercise. If you never resistance train before you will realize that your legs are not as strong as thought they were and probably your legs will get really sore the next day.


In addtition, Leg strength /power is one piece of the puzzle and focusing only on this single aspect is not the answer. There are other key elements that are important depending of what kind of sport you are involved in such as movement screening, core training, agility, cardiovascular training etc. Make sure you train those legs aaaaaaayyt, your performance levels will definetly increase. I'm out...

Nutritional tip for vegetarians!

Since, I study for my CISSN nutrition exam, I decided to drop you a line. This tip is for those that eliminate animal product from their diet. Some issues that they face are:

• Decrease immune function which means that you are more prone to colds and injuries.
  
• Not getting enough protein which is an essential macronutrient.
• Low on Iron(important for electron transport chain, neurotrasmitter and protein synthesis), Zinc (important for cell functions) and Calcium(necessary for muscle contraction, nerve conducting and bone health)
  
• Consume foods that are high in saturated fat, refined carbs, sugar, and hydrogenated oils.

If you are one of those people that dislike animal products you better think twice and make sure you follow a well-balanced diet. I'm out.....

2 CORE VIDEO EXERCISES THAT KICK ASS!

THESE ARE 2 ADDITIONAL CORE EXERCISES THAT YOU CAN IMPLEMENT IN YOUR TRAINING REGIME. I PERSONALLY USE THEM FOR MY BRAZILIAN JIU JITSU TRAINING. YOU CAN USE THEM IN-BETWEEN OR AT THE END OF YOUR WORKOUT. ABDOMINAL BRACING IS A MUST BEFORE PERFORMING BOTH EXERCISES. YOU CAN TRY 4 TO 6 REPETITIONS........IS A GREAT ALTERNATIVE.

THIS IS THE 'FINISHING TOUCH' EXERCISE. THE WHOLE BODYIS ON FIRE.

ARE THESE EXERCISES CHALLENGING ENOUGH FOR YOU. I'M OUT....

2 Superior upper body exercises!

I finally posted some of my 'top of the list' upper body exercises on video.

Posterior Chain Exercise

This exercise targets all the posterior musculature and at the same time the core.

This exercise targets chest, shoulders and at the same time guess what... the core.

Check them out....dooooooooo it, I'm out.......

2 great articles to read from JSCR!!!

THE EFFECTS OF RESISTANCE TRAINING ON
ENDURANCE DISTANCE RUNNING PERFORMANCE
AMONG HIGHLY TRAINED RUNNERS: A SYSTEMATIC
REVIEW

ABSTRACT

Yamamoto, LM, Lopez, RM, Klau, JF, Casa, DJ, Kraemer, WJ,
and Maresh, CM. The effects of resistance training on
endurance distance running performance among highly trained
runners: a systematic review. J Strength Cond Res 22(6):
2036–2044, 2008—The current perception among highly
competitive endurance runners is that concurrent resistance
and endurance training (CT) will improve running performance
despite the limited research in this area. The purpose of this
review was to search the body of scientific literature for original
research addressing the effects of CT on distance running
performance in highly competitive endurance runners. Specific
key words (including running, strength training, performance,
and endurance) were used to search relevant databases
through April 2007 for literature related to CT. Original research
was reviewed using the Physiotherapy Evidence Database
(PEDro) scale. Five studies met inclusion criteria: highly trained
runners ($ 30 mile
wk21 or $ 5 d
wk21), CT intervention for
a period $ 6 weeks, performance distance between 3K and
42.2K, and a PEDro scale score $ 5 (out of 10). Exclusion
criteria were prepubertal children and elderly populations. Four
of the five studies employed sport-specific, explosive resistance
training, whereas one study used traditional heavy weight
resistance training. Two of the five studies measured 2.9%
improved performance (3K and 5K), and all five studies
measured 4.6% improved running economy (RE; range = 3–
8.1%). After critically reviewing the literature for the impact of
CT on high-level runners, we conclude that resistance training
likely has a positive effect on endurance running performance or
RE. The short duration and wide range of exercises implemented
are of concern, but coaches should not hesitate to
implement a well-planned, periodized CT program for their
endurance runners.

EFFECTS OF WHOLE-BODY LOW-INTENSITY
RESISTANCE TRAINING WITH SLOW MOVEMENT AND
TONIC FORCE GENERATION ON MUSCULAR SIZE AND
STRENGTH IN YOUNG MEN

ABSTRACT

Tanimoto, M, Sanada, K, Yamamoto, K, Kawano, H, Gando,
Y, Tabata, I, Ishii, N, and Miyachi, M. Effects of whole-body
low-intensity resistance training with slow movement and tonic
force generation on muscular size and strength in young men.
J Strength Cond Res 22(6): 1926–1938, 2008—Our previous
study showed that relatively low-intensity (~50% one-repetition
maximum [1RM]) resistance training (knee extension) with slow
movement and tonic force generation (LST) caused as
significant an increase in muscular size and strength as highintensity
(~80% 1RM) resistance training with normal speed
(HN). However, that study examined only local effects of one
type of exercise (knee extension) on knee extensor muscles.
The present study was performed to examine whether a wholebody
LST resistance training regimen is as effective on
muscular hypertrophy and strength gain as HN resistance
training. Thirty-six healthy young men without experience of
regular resistance training were assigned into three groups
(each n = 12) and performed whole-body resistance training
regimens comprising five types of exercise (vertical squat, chest
press, latissimus dorsi pull-down, abdominal bend, and back
extension: three sets each) with LST (~55–60% 1RM,
3 seconds for eccentric and concentric actions, and no relaxing
phase); HN (~80–90% 1RM, 1 second for concentric and
eccentric actions, 1 second for relaxing); and a sedentary
control group (CON). The mean repetition maximum was eightrepetition
maximum in LST and HN. The training session was
performed twice a week for 13 weeks. The LST training caused
significant (p , 0.05) increases in whole-body muscle
thickness (6.8 6 3.4% in a sum of six sites) and 1RM strength
(33.0 6 8.8% in a sum of five exercises) comparable with those
induced by HN training (9.1 6 4.2%, 41.2 6 7.6% in each
measurement item). There were no such changes in the CON
group. The results suggest that a whole-body LST resistance
training regimen is as effective for muscular hypertrophy and
strength gain as HN resistance training.

What's your opinion? Do you agree or disagree upon your experience?

I'm out...

Kyphotic Posture

Hey everyone,

Well well well........I will admit that 70% of the clients that I train or they train at Dessange gym have increased thoracic kyphotic posture. Are you one of those individuals hm........

Bad posture at the upper area of the spine is associated with excess bad sitting habits. Maintaining this bad posture for a long time can create other problems like neck or shoulder problems.

Here are some tips to try an correct this increase thoracic bad kyphotic posture:

1. If you are trapped in a sitting position for any reason for more that 2 hours, try and break it up by walking for couple of minutes.
2. Exercise the right muscles and stretch the ones that are tight is the correct philosophy. Strengthen specifically the thoracic erector spinae, multifidus/ rotatores, rhomboids, midddle/ lower trapezius, teres minor, infraspinatus and subscapularis.....you pretty much have to strengthen your mid- back and all the shoulder tendons that are located at the back of the shoulder. Stretch specifically the chest, upper abdominals,front shoulders , and lattisimus dorsi.
3. Upper body Mobility techniques and foam rollers are really very useful.
4. Medical massage targeting the upper body is suggested to loosen up the muscles and tendons.

The bottom line is.....start moving now...use it or lose it.....doooooooo it. I'm out........

Functional Movement Kinetic Chain Dysfunction Seminar Notes!

Hey everyone,

I attended last week a great seminar on functional movement/ kinetic chain dysfunction by Mike Antoniades here in Cyprus.....believe it or not...yes fitness seminar in Cyprus.

These are some notes that you will find useful:

• The body functions as a chain. If there are any imbalances, the body tries to correct the dysfunctions and some muscles are over- firing and some are not firing at all.
• Kids should exercise (movement of any kind) at least 3 hours a day to keep fit and adults 2 hours per day.
• Some postural/ movement dysfunctions are: back pain, chronic migrane, asthma, abdominal dysfunction, infertility and gas/ bloading.
• 60% of individuals decrease symptoms that were related to postural/ movement dysfunction with just correcting posture and the way they were walking in a recent study.
• It is a fact that almost 99.99999999% of the people do not know the correct way to walk or run properly. You have to admit it that no one showed you how to walk or run the correct way . This phenomenon was proven by all the people that tried to walk and run at the seminar. I was personally amazed by that
• Most of the individuals are front thigh muscles (quads) dominant instead of the back thigh muscles (hamstrings) or back muslces while they walk or run.
• Increasing the intensity of a workout, yet your nervous system is on fire.

These are some points to think about. Walking/ Running are 2 of the most important funtamentals that are ignorted by most of you out there. They are a form of art and you can always use a help form a specialist to figure this out in detail. I'm out.........

4 Thoughts and tips of the day !

4 Thoughts/ tips that you can use:

1. Undulated resistance training program: If you have not heard about this form of training, then you are the one who is missing. This old strength training variation can increase your strength and power. In short, you vary the resistance during the week for example Day one 2-5 Repetition MAX, Day two 6-8 RM and Day three 10-12 RM. Rest is crucial, yet you can vary the repetitions and resistance for the next days.
2. Physiotherapist and Chiropractors who are qualified should know how to perform a clear diagnosis of any injuries that you may have. Yes even in Cyprus...a good practitioner does not need always the use of X-rays and MRI's that most of the practitioners unfortunately do here in Cyprus.
3. To lose weight you do not need to restrict your calorie intake. If you follow some simple healthy nutritional tips you can accomplish this specific goal. My clients are the proof of this theory.
4. Strength Training does not stand out without the use of proper Stretching techniques. I currently use active or PNF stretching with my clients and to tell you the truth the results are great.

Any comments? I'm out.......

An interesting article from the NSCA PTJ !

How do Aerobic and Anaerobic
Exercise Compare in the Ability
to Alter Cardiac Risk in
Overweight Adults?

Recently researchers from Brazil examined the effects of 12
weeks of aerobic or anaerobic exercise on cardiac risk factors
with 22 over weight adults with a mean age of 40±8.
The exercise sessions for both groups were performed 3
days per week and duration of activity was progressively
increased from 20 minutes in the first week to 60 minutes
in the fifth week where it stayed for the remainder of the
12 week study. In the aerobic group continuous activity
was performed at 10 % under the lactate threshold, while
the anaerobic group performed intervals at 20% above
the lactate threshold at a work-to-rest ratio of 2:1.

Prior to
the initiation of the study, and immediately after, the following
measures were performed: total body mass, body
mass index, waist circumference, hip circumference, and
body composition. Additionally, plasma concentrations of
glucose, total cholesterol, and triglycerides were assessed.

Both exercise interventions resulted in significant reductions
in total body mass, waist circumference, body mass
index, and plasma glucose levels. Only the aerobic group
demonstrated reductions in total cholesterol and hip circumference.
Conversely, only the anaerobic group demonstrated
significant reductions in the waist to hip ratio.
Based upon these results it appears that both aerobic and
anaerobic exercise interventions have the potential to favorably
alter cardiovascular risk factors. However, the authors
of this investigation suggest that both aerobic and
anaerobic exercise interventions are warranted to maximize
the effectiveness of the exercise regime.

Moreora, MM, De Souza, HP, Schwingel, PA, De Sa, CK,
& ZOPPI, CC. Effects of aerobic and anaerobic exercise
on cardiac risk variables in overweight adults. Arq Bras
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Does Strength Training Result

Why slow speed weight training is superior?

Three reasons why slow speed weight training is superior than fast speed are:

1. Slow speed causes high tension, on the other hand fast speed results in low tension.
2. Slow movements with heavy weight can increase the stress on the muscles, and
3. Decelarating weight lifting action such as 5 to 10 seconds up and down movement can increase strength.

In short, slow lifting causes maximal strength gains.

from 'VARIETY IN STRENGTH TRAINING BY CHARLES POLIQUIN. SPORTS SCIENCE PERIODICAL ON RESEARCH AND TECHNOLOGY AND SPORT. PHYSICAL TRAINING, AUG 1988, VOL8 NO.8'.

Shoes Insoles ?

Its been a while that I was thinking about this....does shoes insoles have any major role?

I understand that this topic is not related to strength conditioning, but its best if you know the answer. This guy the other day tried to fool me that I have flat feet and he was insisting that I personally want shoe insoles for better support.

Well, the answer to the question is that you do not need shoe insoles. Actually, the best form of training is without shoes. What really happens with the shoes is that they do not let the muscles of your feet to work properly, yet your feet muscles are shut down completely. The foot fingers are in a fixed form and do not move freely engaging all the foot muscles to contract.

If all the foot muscles work properly, there is better proprioception, and support through your feet. Sometimes this can cause less problems in the knee and hip joint....if you let your feet muscles to fire (orthopedic problems to the feet can cause problems to the above joints or vise versa).

In cases though, where othopedic problems are evident, the shoes insoles are used to re- align the biomechanical position of the body joints.

As for shoes, try out the Nike Frees and you can see the difference.

I'm out...........

Doctor's knowlegde about exercise???

Happy new year to everyone!

Well, this post goes back to a client that I counsoldate just before the holidays. He had a problem with his lower back(spondylolysis if you want the exact medical term).

His orthopeadic surgean suggested that the best for this specific client was only exercise, and not surgery. I reviewed what the doctor suggested for this client and I could not believed what he told me. All the exercices that the doctor told the client were totally off.....really really off. I could not underastand why this doctor did not refer this client to a trainer.

The plan of action, in short, for this client was to correct his exercises, stretch the right musculature, educate the client to protect his spine, and add some more exercises that are vital for recovery.

I can understand why people trust doctors, but you have to realize that a doctor does not know anything about exercise. Maybe they know what exercises can help you if you have an injury, but just knowing the 'right' exercises is one piece of the buzzle.

A fitness professional is the person to go to for this kind of issues. Performing the exercises correctly, progressing the training program with new exercises, education the client which movements are 'good' or 'bad' for them, stretch the muscle that are affected by the injury(which most of the time are not the muscles that the pain is localized) are some of the job duties of an exercise specialist.

You have to realize that doctors do not know it all! I'm out.......