Its All About the Music

The dashboard clock reads 4:17 am. I’m cruising down I-35, but instead of chugging coffee and waiting for the caffeine buzz to kick in, I am pounding my wheel and singing at the top of my lungs. One of my favorite songs, “The Suffering” by Coheed and Cambria, is playing and my entire body in enveloped in the music: I’m bouncing in my seat, my heart is pumping and my muscles are on fire. I couldn’t be more awake. I will play this song—and some others that have the same effect—during my treadmill run later (uck, treadmills) and I won’t even notice the miles flying by.

I’m not a musical person. That gene sorta skipped me and went to my very talented sisters and cousins, but luckily, you do not have to be a musical person to reap the benefits of music during a workout. According to the American Council on Exercise, using music to move the body goes all the way back to the Roman period, when drummers controlled the oars of rowers through their steady pounding. Several studies have revealed that the right music can influence a workout in three ways: First, the beat of music tends to encourage us to move with it. (read: the faster the music, the higher the intensity of the workout). Second, just the sound of music increases arousal in our bodies, encouraging us to move rather then sit.  Finally, the right music can influence the perception of the workout. For example, when the tempo of the music increase, runners unconsciously increased their speed, but did not report that workout was much harder than when they ran at slower pace. They were able to run faster and longer.

Here’s the key: it isn’t always about tempo and rhythm. It’s about what moves you, what fires your emotions, what reminds you of your goals and sparks your energy. It also has to fit the tone of the workout. I choose my Spin music very carefully because I know that my choices directly and indirectly affect the motivation of my students. Club music and 80s rock are great for cardio, but Enya and Celtic music are better for a yoga-based, more spiritual workouts. I have so many play lists on my computer that have titles like “Leg day”, “Racing” and “Cool down”. One of the most satisfying feelings in the world is putting together a sound track that you know flows just right.  Damn, I should be a DJ….

 Everyone is different: My mom swears by Toby Keith. My youngest sister likes emo-rock and “Black Velvet” by Stevie Nicks. I have some clients who like something loud and hard and an equal amount who are pumped by dance beat and retro. For me, I need something that gets my imagination going and brings out an alter ego who isn’t intimated, anxious or unsure of herself. In addition to Coheed, Breaking Benjamin, Pink, Drowning Pool, Loreena McKennitt and the opening song to The Boondock Saints are just some of the tunes that I have to listen to before a hard run or a race. I would love to know what gets you going, so, if you have time, let me know. Now I gotta go—the “Dog Days” by Florence and the Machine is playing and I am feeling to need to go for a run….

Think She-Ra, not The Hulk...

I can see it now: After working with a female client for several weeks to master foundational movements, its time to take the next step and add some more resistance to the movements. As I pick up a 15 pound, my client shrinks back, like I’m trying to hand her some creepy reptile, and then I hear it: “Won’t that make me bulky? I don’t want to look like a guy.”

There are only two things that will make you bulky:

• Taking steroids
• Eating crappy food.

In fact, if you want to get that lean look, a speedy metabolism, and prevent injuries, you need to work heavy weights into your workout regimen. Why?

1.       Keeps your body young: Lifting heavy increases the human growth hormone in the body, which will keep your body young and aid fat burning. This hormone tends to decline as we get older, but you can give it a boast by lifting heavy.
2.       Speedy metabolism: Lifting heavy weights will cause little microtears in your muscles, which your body will work to repair in the following hours, even days. Read: you will burn anywhere from 50-400 extra calories without even trying.
3.       Bones of steel: your bones will respond to the amount of force placed on them. High impact activities and heavy lifting put a lot of stress on your bones, which will react by rebuilding thicker and stronger. Good bye, osteoporosis!
4.       Improved muscle definition: like your bones, your muscles will respond to heavy stress by rebuilding strong, faster, leaner and more effective.
5.       Confidence: when you have safely lifted more than you have ever lifted before, how can you not feel powerful, strong and proud of what you can do??

Before you run off and start loading the plates, you want to make sure you do not have any conditions that would recommend staying away from heavy lifting (ie: high blood pressure, pregnancy, etc). You also need to make sure you have understanding of the foundational movements of squats, lunges, pushing and pulling movements (ie: push ups and rows). Jumping into a heavy lifting program with out mastering these moves and developing adequate core strength could lead to injury. Invest in a few sessions with a trainer (eh hem) if you have any questions, and once you have the movements down, increase your weights incrementally. If your form begins to falter, you will need to decrease until your body adapts to the increased load.

Couple a progressive lifting program with cardio—intervals and steady state--, a flexibility program, and clean eating, and you will get that lean, strong, healthy body you are looking forJ

The Other Side of the Gym...

This youtube clip is hilarious:

Maybe its because I have been involved in the gym culture since high school, but I was laughing my face off watching this. Yet, the personal trainer part of me was thinking, "There is something we could all learn from the opposite sex in the gym." I'm not saying that women should start yelling obscenities while spotting each other or guys to start taking pole dancing classes, but here are a few lessons we could learn from each other:

From the gentleman to the ladies:

• Go heavy: A lot of times, when I hand a woman a weight over 12 pounds, I get a skeptical look, followed by, "Won't that make me bulky?" Listen: A lot of guys have a hard time getting bulky. Unless you are taking steroids, you won't get bulky. Eating too much of the wrong foods make you bulky. Lifting heavy weight will increase your metabolism and keep your body young, healthy and your metabolism revving.
• Get in a little competition: a healthy race between you and your friends, or having a biggest loser contest will help light a little fire under you and help you get beyond your comfort zone. 
• HIIT workouts: the guys are good about getting in and getting out on the cardio. I rarely see a guys spending more than 30 minutes hanging on the rails on the elliptical and reading a magazine. They are doing intervals, getting it done (probably so they can get to the heavy weights...). Try this: after a five minute warm up, sprint for one minute, walk for one minute. Repeat 10-15 times, 2-3 times a week, and reap the benefits. 

From the gals to the guys:

• Stretch: Before I launch a workout routine for any new clients, I take them through a movement screening so I can see which muscles are weak and where the unbalances are in the body. A lot of guys I screen have a really hard time doing a squat with the heels down, or taking a big enough step to do a lunge, or a row without shrugging their shoulders. Flexibility is so important for movement and injury prevention. Guys, get in a try a yoga class or just stretch after your workout and you will see HUGE improvements in performance.
• Leave your ego at the door: A little competition = good. Too much, with too many big heads = injury and decreased performances. A lot of guys lift too heavy, which compromises form and, instead of hitting the target muscle, put a lot of strain on their joints. At the least, you won't get a good workout, but more often than not, I will begin to hear, "My shoulder hurts" or "I think I pulled a hamstring". Lift with good form and reap the benefits.
• Don't skip cardio: Guys will forgo the cardio for the weights, but they are doing a disservice to their cardiovascular systems, endurance and metabolism. Doesn't take much--20-30 minutes, 3 times a week and all the benefits are yours. 

Of course, working out, as in all things in life, is all about balance. Make sure you are getting all the components of a solid program--resistance, cardio, and flexibility-- and you will keep your metabolism revving, injuries at bay and your body young. Enjoy!

Buts, Don'ts and Couldn'ts: The Nature of Excuses

As I am writing this, I am looking out my living room window to all of the glorious snow that is (still) falling. This is the fourth day in about a week that the Kansas City metro area has come to a virtual shut down due to a foot or more of snow. While I love the snow and appreciate what it is doing for our drought-stricken region, I realize that this weather can put people off of their workout program. I can hear it now...

"I couldn't get to the gym."

"I don't have any equipment at home."

"I don't have any space."

"I don't have any time."

"I don't have any money" 

The last two I hear all year round. Fortunately (or unfortunately, if you are really looking for an reason to not exercise), I have a workout that will take less than 30 minutes, requires no equipment, and maybe an 7 x 7 area of space. I call it "The 500" and it is deceptively simple. Here it is:

10 burpees

10 squats

10 push ups

Repeat the whole sequence 10 times (10 x 10 x 3 = 300 reps)

Follow with one set of 50 reps of the following core moves:

Hip dips

Bicycle crunches

Pulses

Supermans (50 x 4 = 200. 200 + 300 = 500 reps. That's math, baby)

Note: don't skimp on form. Make sure you are jumping up from the burpees, getting low on those squats and doing full push ups without dropping your head down. 

Of course, you could always shovel snow. Its like doing hundreds of mini deadlifts.

 I often recommend this workout to my traveling clients, who don't have a lot of space in their hotel rooms. Even if you have access to all the equipment in the world and two hours a day to workout, its a good sequence to time yourself on and see how fast you can do it over the course of several months. Enjoy!

Allow Myself to Introduce Myself

Welcome and thank you for taking the time to read my fitness blog! These postings will provide plans, workout ideas, solutions, nutritional guidance and support. I'm going to share my 6+ years as a fitness educator and I am looking forward to hearing from you on how you are going beyond your comfort zone physically and mentally to reach your potential. I firmly believe that we are all stronger than we think we are--we can go a little faster, dig a little deeper, and overcome seemingly impossible obstacles to be the best version of ourselves possible.