Fitness Training Tips, Questions & Answers
Common Mistakes in Stretching
Fitness & Weight Loss Support
Recent Health & Fitness Facts [at right]

Questions & Answers [Names and Emails are omitted for privacy.] No Gain? Q - Gwen, I do my strength workout every other day and I don’t seem to be getting stronger. A friend says I should try reducing my workouts. Is this true and why? A - When beginning strength training it is a good idea to target three times a week for at least six weeks (or more per your personal trainer's advice). However, if you are an advanced exerciser, lowering your strength sessions to twice per week can be healthy and produce better results. Reason being as you progress to heavier weights (i.e., more overload) your muscles need more in-between time to rest and recover thereby allowing more efficient building of muscle tissue during that rest period. You should allow at least 48 hours of rest for a muscle group before working it again. Also make sure you are varying your workouts at least every 4-6 weeks to keep your muscles challenged. Example: Rather than do 3 sets of biceps curls forever, vary your angle and position, and also the types of curls you perform. Add some preacher curls occasionally if your elbow joints can handle them. The Push Up Q - I hate push-ups lately. When we do them in our exercise class my wrists hurt. Why? A - The push-up (or modification of) is an exercise that probably should be included in a fitness regimen — forever! Your wrists (and/or forearms) could be weak— this is very common. The muscles in the forearms control the movement in the wrists and fingers. Any exercise targeted for the elbow will also strengthen the wrists. This is an area many regular exercisers ignore, particularly those performing racquet sports and can therefore suffer tendonitis problems. Other sufferers of wrist or forearm issues are computer operators and carpenters. To strengthen: Using a light dumb bell in each hand do wrist curls and reverse wrist curls (i.e., both flexion and extension). These will help strengthen the wrists. These can be done easily just sitting on the sofa while watching TV. Ensure your forearms and elbows remain steady, and forearms parallel to the floor. It pays off. Modify: Also, use dumb bells and hold them while doing push-ups instead of laying your hands (in extension) against the floor. Your wrists will stay straighter as opposed to being hyper-extended. Make sure you go over correct form with your trainer for what I’ve suggested. Core Training - Performing successfully Q - I am reading everywhere, and now attempting in exercise classes, lots of Core training. My teacher likes this. I usually feel nothing. (Is this a trend?) A - Great question, I love this subject! No, it’s no trend, core aka "functional training" is a result of serious exercise science and education by fitness professionals. Many sports therapists and physicians, from MDs to chiropractic, have advised clients for years now to rev up the ab/back/gluts (our core) area as a more focused union. After all, it is this union that helps us stand and sit properly. And, thanks to Reebok professionals some years ago, education has been more widespread for us trainers. Crunches, hamstring curls, etc., though very effective in toning muscle groups, really do little for our posture. The core group of muscles (abs/back/gluts) work together and core/functional training is really the only way to work this crucial group together. I could go on for a year. So as to the advice… Advice: Core movements are extremely disciplined, thus the challenge, especially for beginner exercisers. In order to perform each movement effectively one must concentrate on the abs and back (including gluts) as one union and put them in proper alignment first. If you ‘feel nothing,’ your form is probably off the mark. Not to worry, isolating this group is not a long training process. It is a discipline. Once you master the basic objective--which might take a few tries--you’ve got it. Get your trainer to explain the exact instructions as you go and you WILL feel it. Occasionally my newer students won’t feel the move so I get right next to them and explain the movement second-by-second and do it with them. Works like a charm. These core movements are varied and help the torso build proper strength so that as we age we are able to stand straight, walk well, and sit (and rise up) properly. As most of us know, we lose muscle mass and bone density as we age so we must work to preserve both. Doing 50 varieties of crunches will tone our abs nicely, but crunches will never help us stand or make quality use of our bodies in the standing position for our length of life. Moreover, if any general fitness trainer is not including some core work in a session, that trainer needs additional education! Kudos to yours. Best of luck and keep moving. –Gwenn Jones, ed., ACE-Certified Personal Trainer & Group Fitness Trainer Thank you for your great questions!!   Common Mistakes in Stretching So you know how to stretch? A growing body of research acknowledges that some people who stretch to avoid injury when they workout or play sports can get injured from the stretches themselves. In one survey of 4,000 running injuries, stretching exercises were found to be a major cause of injury. The study also determined that those who were injured performed certain exercises that placed excessive stress on joints, ligaments and muscles. (Among those were: the plow, hurdler’s stretch, standing toe touch.) If you avoid these stressful stretches and observe the following precautions, you will be able to stretch safely. Stretching Properly Perform slow static stretches, not bouncing or ballistic stretches such as leg kicks. Although studies show that ballistic stretches are as effective as static stretches for increasing flexibility, there is a possibility you will rupture ligaments and cause microscopic tears in your muscles. One reason for this is that bouncing causes the muscle to contract at the same time you are forcing it to stretch. Also ballistic stretches are not as deliberate as static stretches and the uncontrolled momentum of your limb may overload a joint and force it to move beyond its natural range of motion, likely damaging connective tissue. Stretch your muscles only about 10 percent beyond their normal length. When a muscle is stretched to this limit, you should feel a comfortable tightness in the center of the muscle. Do not stretch any farther; if you feel discomfort at the muscle’s end attachments, you are stretching too far and subjecting the tendon to too much tension. Never stretch to the point of pain. Remember that improving your flexibility is progressive—it cannot be done in one session. Forcing muscles to stretch beyond their capability will cause injury and also loss of elasticity. Remember this... Warm-up is Pre-workout; Stretch is Post-workout ed. note: Aside from possible injury, if you stretch too far, the muscle you are stretching actually contracts to protect itself. A correct stretch brings on muscle tension, but should never bear pain. This is why I nag in class ‘no pain during a stretch.’ What if you injure yourself during a stretch? If you do become injured from overstretching, treat the injury like any other stress injury. Reduce the intensity of your exercises and apply ice packs to the affected area. Ice will lessen the discomfort and reduce the swelling. (Ice about every 2 hours for about 20 minutes.) Of course, if you experience severe pain or if the discomfort of any injury lasts for several days, consult your physician. –Portions from: "Guide to Lifelong Fitness" U.C. Berkeley Wellness, Dr. Timothy P. White, –edited/augmented by ed., Gwenn Jones, Bay Bridge Fitness   Fitness & Weight Loss Support Choosing Between the Fitness Crazes After every holiday season passes along come more resolutions, more stress, more fat. If you are in at least one of these categories, you might be considering the grand yet frightening entrance into a fitness program. Often, people retort: A) It’s a good idea but I don’t want to look silly; B) it’s a healthy thing but being lazy is easier, C) you don’t dress up for it so forget it! These are true responses. The commencement of a little fitness doesn’t have to kill you nor revamp your entire schedule. Let’s quickly take a look at what might though. Recently, the President’s Council on Fitness & Sports cited about 90-95% of cases of Type-II diabetes are associated with obesity and physical inactivity. Translation: Preventable. Diabetes-II is problematic and progressing quickly in young children. It might surprise you that incorporating moderate activity (3 times/week for 30-45 minutes), will actually change your life. How so? Some documented facts are as follows: By actively working all major muscles of the body on a consistent basis you:       Improve posture       Improve physical appearance       Develop more effective circulatory system       Strengthen and tone muscles       Reduce stress (overall)       Increase flexibility and range of motion       Boost energy and productivity       Increase lung capacity       Improve body awareness       Reduce chances of illness and disease       Improve immune system...and much more.

Recent Health & Fitness Facts 1. Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. 2. What's more accessible, cookies or cut-up cucumbers? The more handy and visible you make your fruits and vegetables, the more likely our children are to snack on them. 3. Repeated surveys by both Canadian and American health agencies prove that regular exercise lessens the odds of becoming depressed or overwhelmed by stress. 4. After only 10 weeks of strength training, a group of men and women in their 80s and 90s increased their weight-lifting capacity by 118% and improved walking speed by 12 percent and stair climbing 28%. 5. Girls who participate in sports help increase bone density to combat osteoporosis in later life. 6. Physically active older people typically benefit from lower blood pressure, increased muscle strength, joint flexibility, and lower total cholesterol levels than do less active people. 7. Firms that provide for employee fitness and health programs experience decreased employee turnover. 8. General Electric found that employees who exercised were absent from work 45% fewer days than those who did not. 9. Steelcase Corporation showed that over a six-year period, medical insurance claims costs were 55% lower for fitness program participants when compared to non-participants. 10. Dupont reduced absenteeism by 47.5% over a six-year period for its corporate fitness program participants. —collected and donated by Randy Schwartz, Director-Burlingame Parks & Recreation Healthy Diet Meal Plans Bay Bridge Fitness Progressive Power Yoga Voted "The Best Workout Video for Yoga" -Shape Magazine -Fitness Magazine Ballet Boot Camp Stretch. Ballet Boot Camp Stretch Video DVD This unique workout offers a varied, flowing mixture of stretches created to lengthen muscles, increase flexibility and release tight joints. This energizing and strengthening workout will help you to build your center of power and develop your body's core muscle groups. You will elongate and strengthen your entire body, in particular your abdominal and back muscles, which form the foundation for enhanced fitness and athletic performance. 60 mins. (2006) DVD-Region 1. All Active videos - Correct Stretching. Active Isolated Flexibility & Stretching. Broadway Dance Center: Active Isolated Flexibility & Stretching For Dancers Video DVD Active-Isolated Flexibility is a technique of stretching in which we pinpoint, isolate and stretch each individual muscle used to perform to your highest potential. Join internationally renowned Director, Choreographer and Master Teacher, Michèle Assaf, as she takes you through a series of stretches that will reduce your workload by removing tightness so you can swing your limbs more freely. These stretches transport oxygen to sore muscles and quickly remove toxins from muscles, so recovery is faster. AI works as a deep massage technique as it activates muscle fibers during stretching. The video gives close-up images and descriptions of all the exercises; how the rope is used and which muscle is contracting to relax the targeted muscle in preparation of its stretch. Then Michèle, with the help of Jim & Phil Wharton, will lead you through a complete Active Isolated Flexibility class. In this class you will improve your performance, increase flexibility and prevent injury... your tools to longevity. AI Stretch is the ground breaking technique developed by researchers, coaches, and trainers, and pioneered by Jim & Phil Wharton. Jim Wharton, an exercise physiologist know as "the mechanic" for his ability to fine-tune athletes, and his son, Phil Wharton, a sports therapist and competitive long-distance runner, are president and vice-president of Wharton Performance, Inc. in New York City. The Whartons' have trained and rehabilitated athletic luminaries from professional football players to dancers on the Broadway stage, track and field stars, and Olympic gold medalists. Their revolutionary Active-Isolated Flexibility are practiced in fitness centers all over the world. 108 mins. (2006) DVD-All-Region.

To repeat, this is "moderate" activity – not weekend warrior. Matter of fact, jumping into a hardcore or weekend warrior program can cause injuries, and statistics show destroy your enthusiasm in less than two weeks – the standard fitness drop-out time. The way to begin improved fitness is with moderation. Challenge yourself, but begin with what you can do at the time, not what someone else can do.

Pilates - The latest successful and worthwhile craze is Pilates class. This type of workout resembles the inception of professional workouts in the early-mid 1900s created and mastered by Joseph Pilates. The constant goal was to develop the body in its entirety to be strong, pliable and encourage good coordination – much like Yoga. Pilates has taken on many adaptations in the last decade and is a terrific whole-body workout.

Pilates requires discipline yet a beginner can certainly do it. It slowly educates us as to body awareness, strength, developing a new level of mind and body connection. Injuries often occur when the body compensates for common developmental imbalances or traumas. Pilates is a wonderful tool for addressing these problems. Pilates really focuses on the muscle groups of the abdomen, lower back and buttocks (our core). It is not easy and requires discipline, but it is enjoyable for those wanting to be stronger, leaner and improve posture as we age.

KickBoxing – particularly hot with young adults, though taught for all ages. Kickboxing should not be entered into lightly. The classes sometimes feel like boot camp. This does not mean a beginner cannot utilize and grow from this class. We all begin somewhere and participate at a comfortable beginner pace.

Kickboxing strengthens and tones the entire body. The constant punching tones the arms, shoulders, back and chest nicely. And the kicking works the entire lower body. Kickboxing can be a little frightening at first look, but relax and do what you can the first week. Again, one must focus and concentrate. A terrific challenge in kickboxing is how you progress personally.

Most Kickboxing classes are non-contact and non-violent. When mid-through a class, you really feel an amazing sense of power and pride. It’s great fun and a knockout workout! Prepare to sweat.

Fitness needs a Nutrition partner
Adding healthy foods to your daily meals is quite easy. You might be surprised what you can throw into some quick stir-fry or pasta: Zucchini, broccoli, carrots, sweet potatoes, tomatoes, chicken, turkey, even beef. Results: instant carbs, fiber, protein and lots of Vitamin A and C – prep time 15 minutes. A good morning idea: Slice some bananas over your grain cereal and pour honey on top. Some fruits high in fiber are: apples, raisins, oranges. Try this drink: Low-fat strawberry ice cream, frozen whole strawberries, 1 or 2 cups skim milk, 1 tsp. vanilla (250 calories). Delicious and great in place of dessert, or after cereal.

Don't be a Drop-out: A Guide to Health Adherence

Support - One of the main contributing factors for exercise and nutrition adherence is support. This might sound feeble but on the contrary, it is a vital component to incorporating improved health into anyone’s lifestyle. It is a constant frustration to trainers and instructors who attempt to work with people wanting to improve their health and physical appearance, but soon are shot down at home in the first seven days.

A few more common family (particularly spousal) responses to another’s beginning fitness program entail the following: "You’re not cooking that are you?; We all die of something; There is no such thing as second-hand smoke;" and on and on. These talking heads result in the fitness participant conveying back to the trainer: “I cannot workout on weeknights, I have to fix my husband’s dinner;” or, “I don’t have time to workout with job, children and home responsibilities.” Consequently, the workout program aborts in its infancy to please others.

Part of the beauty of being human is we are all different with diverse upbringings and environments. This encompasses personality, emotions, health, personal power and strength, independence and more.

Consider this – when your spouse or parent is working toward a healthier goal – which in turn affects all those in the household – try some support instead of negativity. Try getting a little involved to simplify this effort, not complicate it.

How to Support
A: A major contributor to unsuccessful nutritional changes is because the household stocks the junk foods that damage our health. For example: Multiple dietary reports advise: "Remove the cookies from the house entirely...don’t just hide them in another cabinet." If the enemy product is in the house, we will logically go for it eventually. Therefore, stocking one’s kitchen with healthier items means we will be eating those items in place of the junk items. Suggestion: When the kitchen sweep is done, don’t sneak to the store for your favorite candy bars and hide them in the dresser drawer. They will be found. This is not a supportive move.

B: Communicate to your spouse or parent occasionally, if it is genuine, that they are looking good, or appear to have more energy, or look less stressed, or whatever you feel at the time. These types of “positive strokes” help a fitness beginner gain confidence. Instead of a combative attitude, join in and convey that the meal you just had was pretty good and you’d like to try it again.

C: Try walking one or two evenings a week after dinner -- walk the dog or just move your bones and muscles. (True, it’s cold at night at times, but with a jacket and gloves, you are warm in less than 5 minutes.) An evening walk is a wonderful stress reliever.

D: Buddy System – it works. Buddies play a key role in fitness and nutrition adherence and activities become twice as enjoyable and pass time twice as quickly.

E: Take your newfound fitness and nutrition success to work! Often fellow employees witness the positive changes, increased energy, productivity and pride an individual feels and want to join in for a fitness co-op program. This is a great way to keep communication open, support each other, and stay educated with current health news as fellow workers discuss their ideas and success stories.

Rewards and incentives for both Corporate fitness participants orindividual fitness and nutrition regimes also are a major positive factor in promoting adherence. On a personal or family-level: If your spouse loses some weight and stays with a fitness class or gym for a targeted period, buy her a manicure – or buy him a massage. At work: Management could offer a free lunch certificate at a favorite restaurant for a "60 days-Mastering our Health" incentive or something to this effect.

Education and Communication - Taking the time to stay educated with reliable information to utilize in our daily lives is very important for us and for our children. If it were not for reliable education, we would all still be starving ourselves on different diets every month. One example: Some of us have the Health Channel, yes? Pick a segment or show and watch it consistently or tape it. There is much information out there. Ask your fitness professionals what to stay in touch with and they will advise you of the good, the bad, and the ugly! Become a website viewer: terrific venues are iVillage, MayoClinic, WebMD, (or of course, Bay Bridge Fitness).

Junk Food News - Some might be aware that the city of Los Angeles banned soft drinks in schools (during school hours only). This is not to say soft drinks are bad, however, ONLY soft drinks as liquids are not healthy. Many students and adults habitually drink sodas with their lunches every day. Los Angeles’ next step right now is adjusting all elementary school cafeterias to serve healthier food items. This is a great step and will contribute to reducing the child obesity rate which is LA’s specific goal. Perhaps the rest of us Californians will get on-board soon – starting at home perhaps?

The above suggestions are a few ideas that produce massive changes in how we feel, look, and live. None of them is particularly expensive or time-consuming. In order to accomplish success one step at a time, one must make the time. Time is one thing your trainer or instructor cannot give you on a professional basis. If you have no time, consider swapping something that maybe you (or a family member) can live without. Try to step out of robot-mode for a full week to consider just YOURSELF and the massive long-term results you can achieve in 3-4 short hours over a week, over a month, over your lifetime.

There has yet to be a news story reported of a husband or wife who divorced their spouse for fixing too many salads or vegetables. Nor have any teens run away from home because they don’t get pizza and soda each night for dinner.

Let's eat better one day at a time, offer some strokes, get to a class, and walk the dog a little more. Living healthier feels terrific. The more we move, the more we can.

–ed., Gwenn Jones, Bay Bridge Fitness FitGram No.33