By: Megan Lambert
What exercises or workouts do you perform when you go to the gym? Maybe you choose the latest workout from a fitness magazine, search online for a “10-minute ab workout”, or ask your buddies what lifts you should do. Although these methods may work to an extent, they are not the most effective way to reach your goals.
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By: Megan Lambert
Previous posts have addressed topics such as foam rolling, voodoo flossing, stretching and flexibility, as well as active recovery techniques. Adding on to this theme, in the third part of the FIT series, we will discuss how to practically apply recovery techniques in your busy schedule.
5 simple ways to incorporate recovery techniques in your daily life:
If your job includes sitting in an office chair or staring at a computer screen for eight hours a day, then this tip is especially applicable for you. Every few hours, make a conscious effort to stand up, walk around the room, do a few stretches. Give yourself a short break. Not only will your muscles thank you, but you may even return to your task more alert and focused.
When you have a random five minutes at the doctor’s office or are waiting in the school carpool line to pick up your daughter, you could spend those five minutes scrolling through Facebook, Twitter, or Instagram. Or, you could use a lacrosse ball to target sore muscles from your workout the day before!
Are you drinking enough water every day? One way to hydrate is to keep a gallon of water in your car. That way, when your water bottle is empty and you are out of the house, all you need to do is fill it up again and keep drinking.
It is easy to get sucked into mindlessly watching television to unwind at the end of the day. And it is a good thing to unwind! But, what if you devote 20 minutes of the hour in a half you spend on the couch working on your flexibility and mobility? That 20 minutes will go a long way toward reaching your goals.
Before brushing your teeth, eating your breakfast, or taking a shower, begin your day by performing one movement that will benefit your body and help your mobility. Some examples include rolling the bottom of your feet on a lacrosse ball, performing 10 slow squats, and doing a hip stretch. This way, you set a precedent at the beginning of the day that you are going to resist the urge to ignore your sore muscles and help your body recover.
By: Megan Lambert
This is the second article in our three-part “FIT” series, which discusses practical ways to implement an exercise routine, a dynamic warm-up, and a workout recovery into your daily life. Specifically, this article discusses what to do before your starting your workout. We already covered how important it is to carve out time in your daily schedule to exercise, but did you know that it is equally if not more important to prepare your body for exercise?
In this article, we will discuss the benefits of warming up your muscles before activity as well as give you 10 simple movements that you can include in your routine.
Visit our website (www.indycorefitness.net) or contact us at (317)430-0063 to inquire about our personalized training programs and how we can help you reach your fitness goals!
Just like a NASCAR driver wouldn’t begin a race without first warming up the car’s engine, so you should increase the temperature of your “vehicle” (your body’s musculature system) before beginning your “race” (your daily workout). By performing various dynamic stretches and movement patterns, you prepare your body for more rigorous movement. For example, performing body weight squats or sumo squats prepares your body a set of barbell back squats.
The exercises found in a dynamic warm-up are based upon movement patterns such as squatting, jumping, rotating, etc. These are movements that citizens in our modern society struggle to complete on a daily basis. Dr. Kelly Starrett illustrates this point well in his book, “Deskbound.” Because of our modern society, many people sit at work all day, sit in the car, sit when they eat, sit when they watch TV…you get the idea. Because of lengthy amounts of sitting, basic movement patterns are inhibited. Therefore, a good dynamic warm-up will help counteract the biomechanical deficiencies that prolonged sitting can have on your body.
According to an article from the American Heart Association, “by slowly raising your heart rate, the warm-up also helps minimize stress on your heart.” Meaning, performing steady state cardiovascular exercise, such as using an elliptical or riding a stationary bike, can increase your heart rate gradually rather than suddenly or all at once. Various exercises such as jumping jacks, jump rope, and skips can also accomplish this goal.
By: Matt Nicholson and Megan Lambert
The holiday season is a time filled with family gatherings, Christmas tree decorating, and gift buying, and consequently it is easy to let your workout time disappear from your weekly schedule. However, just a few minutes of exercise each day can go a long way to helping you achieve your goals of getting in shape, losing a few pounds, and reducing stress. So, here are seven time management tips to help you prioritize your daily workouts as well as a simple and short workout that you can do at home or in the office.
Time management tips:
Simple 10 minute office workout:
Perform each exercise for 30 seconds and with a 10 second rest between exercises. Complete 1- 2 rounds.
By: Megan Lambert
There are different types of stress that impact you and your family on a daily basis. For example, planning a wedding and getting in a car accident are two very different types of stress. Specifically, the scientific community defines the difference between positive and negative stress as eustress and distress. Accordingly, this article gives six examples of coping mechanisms for the negative stressors in your life
Record something you are thankful for in a gratitude journal every day.
Create a to-do-list for every day of the week with the tasks you want to accomplish for the respective day. That way, your day will be more organized and focused.
After your alarm goes off in the morning, take 5-10 slow, deep breaths. Take five counts to breathe in and five counts to breathe out. This Harvard article describes the benefits of this relaxation technique.
Schedule time to exercise, go for a walk, or practice yoga. Even 20 minutes makes a difference!
This article reviews five different phone apps that play relaxation, white noise sounds. For example, Brain Wave has 25 different categories such as “expresso shot,” “morning meditation,” and “focused and alert” that play different white noise sounds based on the category you choose. I personally have found success using Brain Wave when I am having trouble focusing when I’m working or studying!
Edmund Jacobson, a renowned physician in the 1900’s, created a method of relaxation that takes an individual through a series of sequences that relax each muscle group. See the video below to learn more about this technique:
By: Megan Lambert
On average, 1/3 of your life is spent sleeping.
That’s approximately 25 years of your life!
If you wake up in the morning feeling unrested, read the following sleep recommendations for the amount you should be getting, as well as practical habits to include in your nightly routine.
How much sleep do you need each night?
| School aged children (6-13) | 9-11 hours |
| Teenagers (14-17) | 8-10 hours |
| Younger adults (18-25) | 7-9 hours |
| Adults (26-64) | 7-9 hours |
| Older adults (65+) | 7-8 hours |
**According to the National Sleep Foundation recommendations.
Sleep deprivation causes:
6 ways to improve your sleep quality:
By: Matt Nicholson & Megan Lambert
In the past 24 hours, has your job, the news, family issues, or politics brought any negative emotion or stress into your life?
Although it is easy to be consumed by negative thoughts and emotions in your daily living, research shows that intentional positive thinking is beneficial for your overall health.
Positive thinking improves your mindset.
Dr. Barbara L. Fredrickson, a Kenan Distinguished Professor at the University of North Carolina at Chapel Hill, conducted a study in 2004 which researched the impact that positive and negative thoughts have on your brain. Fredrickson divided her test group into five different sections. Each of these groups watched movies which instilled either contentment, anger, fear, joy, or neither a positive or negative emotion. They then completed written responses to the images based on the emotions they felt.
Based on their responses, Fredrickson concluded that the subjects who responded to the films instilling positive emotions had much more to write in their responses in contrast with the subjects who watched films that instilled negative emotions.
James Clear, a behavioral psychologist, summarizes this idea by stating,
In other words, when you are experiencing positive emotions like joy, contentment, and love, you will see more possibilities in your life. These findings were among the first that proved that positive emotions broaden your sense of possibility and open your mind up to more options.
Positive thinking impacts your brain.
Additionally, positive thinking trains the brain to open pathways allowing us to be more open-minded and optimistic. As a result, this allows us to live a healthier, more stress-free life. Likewise, positive thinking exudes confidence, success, and improves your relationship with the people around you.
3 ways to practice gratitude and positive thinking in your daily life:
By: Matt Nicholson & Megan Lambert
Water makes up 45-70% of your body weight, according to Joan’s Salge Blake’s book, “Nutrition and You,” (2nd ed.).
Everyone talks about the importance of hydration, but how do you know if you should be consuming more?
Chris Kresser, a renowned natural health and nutrition professional says in his article entitled, “Hydration 101: How Much Water Do You Really Need,”
“There is no universal requirement for water intake, and your needs will vary widely based on age, gender, body size, health status, and physical activity levels.”
If the requirements vary, then what are his recommendations? He suggests utilizing your body’s thirst mechanism as an indicator for the amount of water to drink, instead of a specific amount.
In addition to the thirst mechanism, it is a good idea to monitor the amount of fluid you drink after exercise. One guideline according to Blake, is to replace each pound (lb) of weight lost during a workout with one pint (0.5L) of water.
Additionally, our Indy Core coaches recommend that you drink 8-10 ounces of water 20-30 minutes prior to an athletic practice, competition, or workout session.
What does drinking enough water do for your body?
By: Megan Lambert
Before the Chicago Cubs and the Cleveland Indians began Game 7 of the World Series last night, each team warmed-up on the baseball diamond, throwing, catching, jogging, stretching, etc.
Just like an MLB player, athletes and weekend gym warriors need to warm-up their muscles before lifting weights, running, or doing cardiovascular exercise. Consequently, check out the following eight movements designed to prepare the ankles, hips, shoulders, and thoracic spine for exercise.
For this movement, stand on one foot and bring the other leg up to a 90 degree angle. Take your knee up, out to the side, and back behind your center of mass to make a complete circle. Make 6-10 circles forward and then reverse the motion to make 6-10 backwards circles with the same leg. Repeat with the opposite leg.
Stand with your feet slightly wider than shoulder width apart, with your toes facing forward. Bend down to touch your toes and then drop your hips as low as you can, keeping your knees pushed out and your chest up. Then, raise your arms above your head and push through your heels to return to a standing position. Repeat for 6-10 reps.
Place a small resistance band two inches above your knee. To begin, stand with your feet shoulder width apart in a ¼ squat position. From here, push off of your left foot while maintaining your squatting position. Then, bring your right foot back underneath your center of mass to return to your original position. Repeat these movements over a 10-15 meter area, and then repeat in the opposition direction.
Hold a resistance band straight out in front of you, with your hands slightly wider than shoulder width. For this exercise, your goal is to try to pull your hands as far apart from each other as you can. This is be accomplished by pinching your shoulder blades together. Repeat for 10 reps.
Lie on your side with your knees bent to 90 degrees. From this starting position, place your arms out to the side. Keeping your legs on the ground, move your top arm across your body to the ground on the other side of your body. The goal is to open up your chest and to increase mobility in your thoracic spine. Repeat for 6-10 reps each side.
For this movement, lie on your stomach with your arms straight out from your sides. Bend one knee to 90 degrees and lift your hip off the ground by squeezing your glutes and driving your heel in the air. From there, reach your heel across your body toward your opposite hand. You should feel a stretch through your abdomen and hip flexor, as well as in your mid-back.
To begin, stand on one foot. Reach one foot straight behind the body while keeping your torso in a straight line. It is important to keep your core engaged during this movement so that your spine stays in a neutral position, meaning it doesn’t flex or extend. Another tip for the extended leg is to lead with your hamstrings. This places the tension in your leg, not in your lower back.
Stand with your feet together. Keeping your legs straight, reach down toward your toes. Once in this position, walk your hands out in front of you until you are in a push-up position. From here, walk your feet back up to your hands. Repeat this process for at 15-20 yards.
By: Megan Lambert
What do you do on your days off from the gym?
Do you lie on the couch and watch TV all afternoon? Or, do you go to the track and do a sprint workout, thinking, ‘this is recovery because I’m not lifting weights.’ Many people find themselves on either side this spectrum, but in reality, there is a third recovery option that is much more beneficial. To illustrate this point, read the following excerpt from chapter 11 (page 147) of Mark Verstegen’s book, “Core Performance.”
“Most fitness programs take an all-or-nothing approach. When you’re training, you train very hard. And when you aren’t training, you do nothing. No matter the circumstances, you do it all or you do nothing.
The problem with that formula is that it fails to facilitate one of the most important aspects of training: the repair of muscles and cells. If you’re sore from a workout, for example, you have two bad choices: Go out and give yourself an equally brutal workout, or do nothing.
In truth, you need to combine quality work with quality rest to get the results you want.
…But regeneration is also a lifestyle philosophy, a recognition that you need to plan ways to recover – mentally and physically – in all areas of your life. You experience the benefit of work on the days you rest.
There is a big difference between rest – doing nothing at all – and “active rest.” In the latter, you take a break from serious training but still do things that benefit your body, such as playing golf, tennis, or basketball. Wednesdays and Saturdays are lighter days of the Core Workout, so you might use those days, and/or Sundays, to play your favorite sport. You’re not training per se, but you’re still getting the benefit of physical activity. Not only that, you’re having fun.
We call it active recovery, because you’re making a modest effort. There’s also passive recovery, which includes getting a massage and sitting in a hot tub or a cold plunge. Both elements of recovery are not only important but also necessary. And not only necessary, but equally important as working out. If you don’t give your body time to recover, it’s never going to improve.”
In addition to playing sports, other active recovery options include yoga, Pilates, and low-impact dynamic exercise. To learn how to implement quality rest-day workouts into your exercise protocol, come visit us at Indy Core Fitness & Wellness. We would love to create a personalized program specific to you and your goals. Please visit our website (www.indycorefitness.net) or give us a call (317-430-0063) today.
