Your Fitness Questions Answered by Jay Morgan

Your Fitness Questions Answered

By: Jay Morgan, FAFS & Robert DeVito, CPT

My Dynamic Life, is a convergence of two companies – Dynamic Health & Fitness and Innovation Fitness Solutions. Both companies have specialized in different aspects in the health & fitness industry, and have combined their various areas of expertise to form My Dynamic Life. The belief of My Dynamic Life is that individuals need the assistance of a coach to help guide them down a path of improved health and wellness. In today’s world, consumers are faced with the daunting challenge of deciding what is truth and what is mass marketing. For most this is an impossible task. This is where My Dynamic Life steps in. My Dynamic Life provides world class programming and years of experienced coaching to help provide a simple guide to the individual. My Dynamic Life is also aware that over 80% of the population desires the help of a coach, but simply cannot afford the costs associated with personal trainers and coaches. By leveraging the latest technologies of the internet, MDL has been able to provide it’s programming and coaching at a low cost. This low cost will allow the masses to enjoy the benefits and results of working with a coach.

ment to help facilitate the action needed to create the transformation. Over the past decade, Dynamic Health & Fitness has inspired hundreds of individuals to reach their true potential.

Innovation Fitness Solutions was founded in 2000 by Robert J DeVito. IFS provides consulting to health clubs, training facilities, and individual personal trainers. Recently, IFS has branched out and taken the wealth of experience to the end user. in 2009 IFS opened two locations in New Jersey (Butler, Lincoln Park) offering programming and coaching options that account for the Physical – Mental – Emotional – Environmental strategies required for longterm success in Health, Wellness and Weight Loss.

IFS believes that Commitment + Support + Education + Education = Results for Life.

Dynamic Health & Fitness was founded in 2000 by Jay Morgan. The personal training facility was built to serve individuals and groups of all ages, sports, and goals. Located in Baldwinsville, NY, the mission has been to help guide individuals towards personal transformation. DHF realized that personal transformation is not given by the coach, but that the individual has the ability to transform themselves from within. DHF provides the proper environii

use with patients and clients of all types and for all purposes including prevention, rehabilitation, and performance enhancement.

About Jay & Robert

Credentials: Education: "

Jay Morgan

•"

Physical Education, SUNY Cortland

Certifications:

Bio: Jay Morgan CPT, PES, FAFS has dedicated his life to the pursuit of fitness, health and overall wellbeing. He has a reputation for making an impact on and transforming the lives of junior and elite athletes, patients who have suffered physical injury, as well as people who simply want to improve their health and/or appearance. Jay has had over 15 years of experience in the health & fitness industry in management and training. He is the founder and owner of Dynamic Health & Fitness in Baldwinsville, NY since 2001. He is credentialed by the National Academy of Sports Medicine and has completed his year-long fellowship called GIFT, developed by Gary Gray, PT. The Gray Institute for Functional Transformation (GIFT) is designed to enable participants to achieve proficiency, competence, confidence, and credibility in all aspects of Applied Functional Science through an understanding of functional principles, strategies, and techniques appropriate for

•"

NASM CPT, PES, IFS

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PTA Global Bridging Cert

•"

ShareCare Elite Trainer

•"

RTS, Level 1

Fellowships: "

•"

GIFT – Applied Functional Science, Gray Institute

Robert DeVito Bio: Robert is the Founder and President of Innovation Fitness Solutions. He has been serving the fitness industry in various capacities (personal trainer, weight management specialist, national educaiii

tor, consultant, and entrepreneur) for more than 15 years. During this time, Robert has certified over 10000 fitness professionals.

Stratford College "

Before his tenure with IFS, Robert was the CEO for E3 Health and Weight Management Solutions while collaborating with multiple National Certifying Agencies (APEX Fitness, NASM, ACE, 24Hr Fitness, NFBA) and has served as a private industry consultant.

Credentials: Education: Thomas Edison State College Nutrition Counseling

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Business Management

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NASM CPT, PES, IFS, SFS

•"

NCCPT Personal Trainer

" •" Chek Institute Program Design Specialist & Functional Exercise Specialist

Fitness and Wellness takes a “WHOLEistic” approach. If you Transform your Thinking you can Transform your Body and your Life. A complete Physical, Mental, Emotional and Environmental approach to improving oneself will always outshine a singular approach. Happiness and Fulfillment can be yours if you put in the time and do the work. Find the support and guidance needed for you to be successful and you can be unstoppable.

•"

Nutrition

Certifications:

Robert has made a significant impact in the health and wellness industry through his unique approach to solution based programming. His passionate commitment to education has made him a highly sought after presenter, consultant, and author. His book: “90 Days To A New You” can be found on Amazon.com.

•"

Weight Management Specialist

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Fitness Lifestyle Coach

CHAPTER 1

Why Do People Exercise?

Exploring The Successes And Pitfalls

I have been in the fitness industry for over 15 years and have worked with hundreds of individuals ranging from youth athletes, collegiate and professional athletes to the senior population. This experience has allowed me the opportunity to see many individuals varying reasons for exercise, challenges and successes. The biggest lesson that I have learned from the experience is the 5

principle of individuality.

of pain as a result. I was perplexed on why she continued to run even though she knew the pain would result. Her answer was interesting - "Running is something that gives me a sense of accomplishment for the day, I set out to accomplish a measurable distance and do it. It is a simple activity, that does not cause me to over-think or stress about how I should train that day. I just do it." My follow up question to her was - "When you are in pain, is it still worth it? Her answer - "Yes"

Individuality is defined by dictionary.com as: the particular character, or aggregate of qualities, that distinguishes one person or thing from others; sole and personal nature: a person of marked individuality. By design, the principle of individuality creates many different road maps as it relates to the success or lack of success in exercise and movement. Individuals are 3-dimensional human beings comprised of physical, mental, and spiritual health. In this series we will explore various individuals and their exercise and movement road maps.

It was a very enlightening discussion, it begged for further discussion. The deep seeded emotion of accomplishment and simplicity was at the core of the discussion. It had me thinking why do so many individuals start and stop exercise programs. Could it be that most fitness programs are to general? Fitness programs work on different aspects (cardio, strength, flexibility, etc...) and for different goals (weight loss, wellness, muscle gain, sports), but fail to have simple measurable results within each session. What if a fitness program had a measurable result each session, would a sense of accomplishment be at a higher level then just exercising for an hour?

The American Heart Association recommends that individuals need to move/exercise for 30 minutes a day and up to 60 minutes per day to achieve weight loss. As I learned from one individual these guidelines can be overwhelming. I was in an interesting discussion with a client the other day. She has been preparing for a running race and has been in high levels 6

My client expressed frustration over the fact that she could not enjoy exercise because she felt it need to be measured, documented, and result oriented. After I listened to her frustrations, I asked "are we talking movement or formal conditioning?" She replied "There's a difference?" Once again I was intrigued, this individual was very different then the individual who needed measurable, simplistic, and achievable goals every time she moved (part2). We began talking about the differences between the two. Formal conditioning was aimed at achieving a particular goal and moving is a part of conditioning, but also moving can be accidental and fun. We discussed her pleasure of photography and nature, that we could combine walking with photography. You could immediately see the emotional stress of exercise and movement dissipate. The idea that there was a place for formal conditioning, but also moving for simply enjoyment was just as important. This concept was enlightening and invigorating for her.

Over the years I have encountered numerous individuals that have a strong fear of pain. Pain is an incredible motivator, unfortunately pain is a motivator to stop or not to begin exercising. Over 80% of Americans suffer from some form of physical pain (back, neck, foot, etc..), and pain medication is now the most prescribed medicine. Looking at these statistics unveils how important understanding pain and motivation to exercise are. In the past month, I had one individual ask "if I try to accomplish an event would he get hurt?" My response was "we would never know that, we can only condition our best to hopefully prevent injury and accomplish the goal." Afterwords I thought about how powerful the thought of pain is. That an individual would not strive for their goal to avoid pain, and also for the potential of injury to manifest due to the engrained thoughts of the potential. Another perfect example that we are three-dimensional beings.

When the AHA came out with the daily guidelines it was not defined as only formal exercise, in fact they just want us to move. Movement is freedom - Movement is fun - Movement is Life.

My experiences with clients have reinforced the above study. I have had a select client base that adheres to maintaining a health journal on a daily basis. These individuals have had the most sustainable and consistent results I have witnessed. I recently asked one individual why she documented her food and exercise for this long. Her reply was "a journal makes me look at my health everyday, it puts it front and center for me, and my health is everything to me." She also stated that there is a sense of fear with not documenting, that she would become complacent.

Another individual brought up his association to exercise and pain. He stated "I have watched so many people regularly exercising, and still having back pain. They either are hurt a day after the exercise, or injure themselves on the weekend. So why would I want to do that?" My response was that exercise can be wonderful for the body, or done improperly a catalyst for pain. I explained how important it was to establish an exercise program based on the individual, their task and goal. The paradox is that exercise is actually the best way to heal or prevent injury. Of course, when an injury occurs the individual should seek the advice from a medical professional first before resuming or engaging into activity. Next, it is important that the exercise that is being performed is effective to recondition or prevent injury. Understanding how to move within your thresholds whether in pain or not is priceless. These experiences have hammered home a message to me though. For an exercise program to be sustained the program has to built with a complete understanding of how the body moves, and how that relates to the specific individual.

The majority of my clients have had short runs at journaling. When the journaling occurs, the success has increased. Unfortunately, most have described journaling as an additional stressor in their life and therefore start and stop often. They understand the value, but the dedication they believe is needed stops them. I am left wondering, if there was a plan designed for the majority to have them journal periodically would success be achieved? The difference between the start and stop approach to planned journaling, is all in the purposeful design. Periodized journaling leads to each start and stop as a win for the individual, versus quitting associated with the traditional approach.

Research Finding of a study conducted by the Kaiser Permanente Center for Health Research that followed more than 2000 dieters for six months encouraged healthy eating and regular exercise, found that the single best indicator for dropping weight came down to keeping a food log.

When Corporate America is looking to motivate their employees, they at times will utilize financial reward as a strategy. This strategy works for a high percentage of individuals, and is a strategy I have found successful in fitness. Over the years I have worked with individuals whose exercise was tied to monetary incentive. From professional athletes, dance performers, individuals participating in fitness contests, and for incentive-laden health insurance programs. For these individuals exercise is not an after-thought, but their job. When individuals associate an activity in the same light as a job, effort and performance follow. I have found the amount of money is not the end value though, it does help, but it is the accountability, pride, and desire to improve at their "job".

"I want to be able to exercise and play with my family, I have watched my parents age and lose the ability to play with my children. I do not want that to happen to me." As mentioned in earlier parts in this series, pain vs. pleasure is a powerful motivator. I have heard this above statement more then once in my career, and I believe it addresses both pain and pleasure.

Unfortunately the majority are not in the above situation, for those I have challenged individuals to treat their exercise and health like it was their job. I have found success in setting up quarterly incentives based on achieving their goals. Goals that are tied to events or competitions are powerful as they create accountability, pride, and desire. Incentives have been trips, gifts for themselves, monetary values. It is important to look at the individual in regards to what the goal is, what time frame is the incentive tied to, and what reward will drive the individual.

I have two children myself, and have experienced the simple joy of playing with my children in the backyard. Unfortunately I have also had bouts of low back pain, that at times can be debilitating and have not allowed me to play. With both experiences I am very aware of the above statement and the importance of it. I have found this to be quite a successful goal for individuals, there is so much at stake. This goal is not self-absorbed, it benefits not only the individual but their family. The benefits are very dynamic for everyone involved. Physical, mental, and spiritual health and growth are enhanced when a family can exercise and play together. I have not once heard of a family that plays together, having a bad time doing it. Playing together does not have to mean sports, it can

Until next time, challenge yourself to treat exercise with the same intensity that you do with your job...

be as simple as a walk or shooting baskets. The important factor is the experience. Exercise has been said to be a never ending journey, what better motivation to partaking in the journey then having the ability to play with your children or grandchildren forever.

goal, if the pain of taking action needed outweighs the pleasure achieved - many individuals will choose avoiding the pain. With this being said, it is important to decipher which is greater. Â In the same token, if the pain of not achieving the goal is strong the individual has discovered a successful goal.

For the individuals who move towards pleasure, it is critical to discover what the exact pleasure is. The goals of the exercise program should achieve the exact pleasure. For instance, if the individual desires a sense of accomplishment, the exercise program should have a litmus test attached to the beginning and end of the session each time. Another example would be if the individual is looking to maintain the ability to play with their children, a strategy of the exercise program should incorporate game playing with their family at some level.

What did I learn from this short blog series? First was a confirmation on the importance of individuality, that success in exercise is based on the individual. A strategy that works for one, might not work for the other. It is so important for the individual/coach to assess what the goal and task are, and how that relates to the individuals physical/mental/spiritual health plan. If there are incongruences with the goal and the three dimensions of their health, success is unachievable.

Even though I am bringing this up last, it is a vital component for success in exercise. The exercise and goals must have elements of FUN integrated within. The individual needs to enjoy the form of exercise they are participating in. By adding elements of games within exercise sessions you can enhance compliancy, challenge the neural drive, and simply have them laugh. There was an old coaching adage, that dictated for an individual to succeed they must practice what they are not good at. While this holds true for some, the majority of people do not enjoy what they are not good at. The pain vs. pleasure concept becomes apparent in these situations, as the pain overtakes the pleasure and the individual quits. I have utilized the spill over concept. I have the individual practice

Next, the pain vs. pleasure concept. Individuals move towards pleasure, and move away from pain. In many incidences I have discovered that painÂ (pain does not mean just physical, emotional pain is just as important to identify)Â is a stronger motivator. For example, even though there is pleasure associated with reaching a

what they are good at, become even better at it, and inevitably I have found that success spills over to what they are not good at.

Jay Morgan, FAFS

CHAPTER 2

Health & Wellness

Living a healthy and balanced life is a life long journey. In this chapter we will explore and answer questions regarding ones state of health & wellness.

SECTION 1

What is Health & Wellness? Categories

1. Let’s Get Started 2. Walking 3. What Is... 4. Litmus Tests

The World Health Organization defines health as "not merely the absence of disease or infirmity, but a state of complete physical, mental, and social well-being". Wellness has been defined more as the action an individual takes to meet the above definition of health. Wellness incorporates the power of choice, meaning an individual has the ability to take action towards optimal health. The individual creates the proper environment for a healthier lifestyle. 13

There is an understanding that there is no quick fix for optimal health, that the path of health is an infinite journey. To reach an optimal state of health and wellness, the individual appreciates that the body is a three-dimensional being. Body, mind, and spirit are woven together as one. Any

action, thought, feeling that one has, will create a rippling effect on not only their body, but in those that surround.

Body Composition: BC relates to the amount of lean tissue (bone, muscle, organs) and body fat and individual carries. High percentages of body fat have shown to increase the chance of disease.

Letâ&#x20AC;&#x2122;s Get Started What Can I Do To Prepare For A New Fitness Program?

What Are The Five Components Of Fitness?

Muscular Endurance: The ability to perform repeated muscular effort and prolong fatigue into a specified task or activity.

The first step in preparing to engage in a new fitness program is to ensure your medical doctor has given you clearance. Once that has been accomplished sitting down and assessing what your fitness goals are is the next step. After you have a clear picture of what your goals are, I would advise seeking the help of a coach to match your fitness goals with your needs. If your goal is to run a marathon, but your muscular-skeletal structure is not optimal for running this would be an example of goals not matching your bodies needs. A professional coach would be able to assess and guide your program properly to match your goals and needs. In the above example your coach may have you participate in a reconditioning program that after a month prepares you for a running program. You and your coach will also be able to set up litmus tests that will give you a starting point and show progress as you work towards your goals.

Flexibility: Defined as the range of motion around specific joints. Flexibility depends on many variables: age, gender, body composition, behavioral habits are just a few. Inadequate flexibility can lead to loss of power and potential injury.

What Is The S.M.A.R.T. Approach to Lifestyle Change?

The definition of physical fitness is the ability to respond to routine physical demands while retaining enough reserve energy to cope with sudden challenge. The components of physical fitness that are necessary to achieve the above definition are: Cardiorespiratory Fitness: Cardiorespiratory is defined as the health and function of the heart, lungs, and circulatory system. CF is the ability of the body to sustain prolonged activity. Traditional activity such as running, walking, biking, swimming or functional activity sustained for a duration will enhance CF. Muscular Strength: Is characterized by the maximal force muscle(s) can generate without a time limit of a specified movement.

You now have your vision; you have laid down the law on how you will achieve them through your values. So what is the next 14

step? The answer is clear and concise goals that have measurable results. Some of the best plans I have personally seen and utilized are setting short, mid and long term goals. It is very important not to look at goals as "to do lists". Generally "to do lists" fail to look at the results and fail to ask a key question, why? Why is it so vital that you accomplish your goal? Will accomplishing your goal bring you closer to your ultimate vision? What is the expected outcome? What can you learn from the result? Table 1.0 illustrates a to do list, Table 2.0 utilizes the S.M.A.R.T. approach to goal setting.

• Can you quantify or put numbers too your outcome? • What affect will your goal have on your life/effectiveness? Attainable • Is this goal dependent on someone else? • Can you rephrase the goal so it only depends on you and not others? • Are there any things that would prevent you from accomplishing your goal?

TABLE 1

Relevant

go to grocery store

• What would you like to do?

visit mom after work

• Of the items you mentioned, what things would you like to change most?

clean bathrooms schedule team meeting

Time-specific

play outside with kids

• When will you reach this goal?

Table 2.0 S.M.A.R.T. Goal Setting Questions

• Can you give a time limit?

Specific

• How long would it take to create a sustainable habit in this area?

• Can you articulate more clearly what you are trying to do? • Can you summarize this in one thought? • Refine that thought. Can you summarize a bottom line?

Is Your Workout Good For Your Body?

Measurable

Have you ever finished a workout that left you saying that was a great workout, but I am going to feel this later. Every muscle I

• How will you know that you attained your goal?

worked is exhausted. These types of traditional high intensity workouts have left me to question if the workout actually benefited both the mind and body?

allows you to train tomorrow, thus repeating the benefits for your mind and body!

Emotional there can be feelings of accomplishment and pride associated with this type of workout, certainly a positive for the mind. Unfortunately, the body is feeling insulted and beaten. The soft tissue system was worked so hard and so isolated it will take days to recover. Instead of the body feeling rejuvenated and invigorated, the workout left it feeling wounded. The result of this workout will not allow the individual to work out for the next few days, because of soreness and fatigue. In this scenario the workout only benefited the mind short term because it can not experience the emotional satisfaction of daily exercise.

How Do I Stay Motivated To Exercise? The reasons for exercising vary person to person. Studies have indicated that individuals motivation is either driven from within (internal), or driven from outside influence (external). This must be identified to create strategies for oneself to stay motivated to exercise. Individual's can become demotivated from exercise for various reasons:

Is there a workout that can move past the traditional bonds of training, and stimulate the mind through intense training but also benefit the body? The answer is yes, Functional Training (FT) can. FT can accomplish many training goals that an individual has. Enhancing strength, power, endurance, speed, reaction, and balance are just a few training goals that FT can enhance. The key to benefiting the body though, is that functional training moves the body the way it was intended to move. Instead of feeling exhausted and destroyed after an intense workout, FT leaves your body saying "that was just what I needed, at the right amount and the right time." The body is left feeling more mobile and more flexible then when the training session started. Most importantly functional training

Boredom

Lack of Results

No support system

Program not appropriate for the user

Pain

Possible Strategies: Variety is the spice of life! Suggestions for either internal or externally driven individuals is variety. Your program should be built to create modifications in your program either daily, weekly, or monthly. Both types of individuals could benefit from incorporating environmental changes

(outdoor, indoor, at home, at health club or PT studio are examples.)

Ralph Simone of Productivity Leadership Systems created a simple funnel system for individuals to manage their weeks as they relate to their goals. The slogan of the funnel is aptly named "Slow down to go faster". The funnel starts with an exercise to challenge your thoughts on your overall purpose and values and the intended outcomes that are identified from them. This exercise is fundamental to addressing time management. The identification this provides creates the blueprint for your life.

Go for a check-up! For the externally driven individual, hearing your doctor give you positive or negative feedback can motivate you. Most people have higher regards for their doctor. If the doctor tells you to move more or eat less that will most likely get you moving. The same can be said if the doctor says great job, keep it going.

At this point the funnel addresses the challenge of finding time. Ralph considers exercise Energy Renewal. Energy renewal consists of physical, mental, and spiritual renewal. Exercise can spill into all of these categories, and is an absolute must in helping you fulfill your purpose, values, and goals. Energy renewal is to be performed on a daily basis, which then becomes a high priority when filling out your daily calendar.

Seek A Pro! Hire a professional coach to help guide and design a program that is just for you. There is no one program that fits all, a coach can match you, your goals, and tasks to the appropriate program. For the externally driven individual, another voice is in your ear.

Filling out the daily calendar starts with only activities that achieve your goals, and exercise is a prerequisite. Once you have filled out the highest priority events, you than address the day to day activities. These activities are needed, but do not necessarily help you in achieving your goals. The funnel suggests looking at these activities and choosing which ones you can delegate, automate, or eliminate.

How Do I Find Time To Exercise? If this question has come up for you as an obstacle to starting an exercise program, you most likely have a time management challenge. By addressing your overall time management, you will indirectly solve this obstacle and open up more time for other things as well.

Visit Ralph Simone at www.productivityleader.com for more information regarding the planning funnel.

How Do I Maintain My Healthy Habits?

How Do I Get Past A Plateau?

According to the transtheoretical model of change, individuals go through stages of progress as they implement change. Individuals go through pre-contemplation, contemplation, preparation, and action within the first six months of installing a new habit. Research has indicated that many individuals stop exercising during the first three to six months. For individuals that have made it through the first six months, they then enter the stage of maintenance.

An absolute must in overcoming plateaus is a fundamental understanding that your body is striving for homeostasis. Homeostasis is a state of balance, it is a desire for your body to stabilize it's internal system with external influences. Whatever you consume in food, the body wants to burn the identical amount. If you are putting progressive loads on your muscles, the body will build it to the size or strength needed to handle the work. The body will build the capacity of your heart and lungs to match the demand you are putting on it.

The most important factor in the maintenance stage is to create the proper environment for continued success. A healthy social network is a good place to start. Spending time with family and friends that maintain healthy lifestyles can enhance the individuals chance to create permanent change. Periodically or regularly the individual should maintain a journal. Journaling is a great tool for monitoring your habits, and re-energize habits that are slipping. Working with a qualified health coach is another strategy to help motivate, educate, and guide the individual for continued success. Setting up rewards through this stage is another tool the individual can utilize to increase the likelihood of permanent change.

This is the exact recipe to create plateaus. If the individual can understand this concept, they can utilize strategies to keep the body guessing on what is next. When the body is guessing, it is not in a plateau. Below you will find potential strategies that can help the individual avoid or overcome plateaus. " •" Modify caloric intake on a weekly or monthly basis - Eat slightly below or above maintenance caloric intake on purpose. Give your body something to think about. Be careful though that the caloric number matches your goals more days then not.

An individual in the maintenance stage is working towards the final stage of change: termination. Behavioral changes can take years to fully develop within an individual. Once termination has been meant the individual can not see themselves stopping the habit. The habit becomes them.

" •" Train in various heart rate zones. If all you do is train in Zone 1 (65-75%MHR), your body will figure it out quickly. " •" Modify variables in your conditioning program (vary reps, sets, load, rest periods). Use progression or regression when needed.

" •" Vary what type of exercise your are doing, based on your needs and goals. Running everyday bores the body.

The intensity needed from walking to accomplish the above demand on the circulatory system would vary based on the individual. In most cases a brisk walk would be required. Many experts recommend aerobic activity five to six times per week for 30-60m. Brisk walking is one of the most convenient ways to accomplish this recommendation. For global consideration walking can be a good aerobic exercise.

True power is understanding that when you are training to reach specific fitness goals, you are actually irritating your body. Your body is such an incredible adaptive machine, respect the body and strategize appropriately to overcome plateaus.

Walking

It is also important when answering the question to look at the individual's goals as well. For example if the goal is to be able to play in an organized soccer league, walking may not be considered a good choice to work the aerobic system. On the other end of the spectrum, brisk walking could be a great aerobic choice if the goal is to be able to play with your children at the park. A good walking program could allow you the ability to endure and sustain the park activities.

What Are The Benefits Of Walking? The benefits of walking can be numerous. Walking can improve your aerobic system, digestive system, mobilize your joints, loosen your muscles, and help aid in prevention of disease. In the right surroundings walking can integrate you with nature and provide social benefits with a family member or friend. All of these benefits can be quite impactful to an individual's physical and mental health. Give it a try....

Is Walking Good Aerobic Exercise?

How Can I Avoid Injuries While Walking For Fitness?

Aerobic exercise definition: Physical activity that requires the heart and lungs to work harder to meet the body's increased oxygen demand. Aerobic exercise promotes the circulation of oxygen through the blood. After defining aerobic exercise, I believe we must look at the individual and their goals to correctly answer the question.

Two big culprits of pain when walking is that the foot is not loading and unloading properly when striking the ground, and that the hip complex has inadequate flexibility/mobility. The following quick movement below will place you in the walking position, and will help mobilize the foot and hip appropriately for the task of walking.

Step1: Stand in a staggered stance that mimics your walking posture. The width between your feet will be based on your ability. (wide=more balance - narrow=less balance)

What Is Good Body Position For Walking? Before answering this question, I would like to briefly go over a few principles associated with function and walking.

Step2: We will assume right foot is forward, begin by statically lunging forward while swinging your left arm straight forward, while swinging right arm straight back for 12-15 reps. (This arm swinging action just exaggerates your natural arm swing pattern when walking.)

Function is based on the individual: As it relates to walking, each individual will have similarities to what optimal posture is for walking (head up, chest up, feet forward etc.) and differences within their structure that will not make optimal possible. Which flows into each individual has different thresholds of success.

Step3: Next, while statically lunging forward swing the left arm towards the right of your body, passing the midline of body, while your right arm swings behind your body to the left for 12-15reps. (This swinging action creates a rotational component. You will feel your spine rotating more.)

Function is about how forces act within or at the body. How an individual's body deals with the impact of gravity, how their body position and structure creates more mass & momentum. Function is Three Dimensional, meaning all bones, joints, tissues in the body move and communicate in three dimensions.

Step4: Last, while statically lunging forward swing your right arm up overhead laterally to the left, while left arm simply drops to down your left side for 12-15reps. (This swinging action creates a lateral component. You will feel your spine bending to the left, and your right hip sliding to the right.)

What does all this mean? I believe there is no good or bad position for walking. There are infinite ways of walking as long as the individual can identify when they are purposefully changing their walking posture. A few good strategies to endure and sustain a walk comfortably is to purposefully change foot position (toes straight, toes out, toes in) - feel the different reactions that occur through your hips. Play with foot stride (long/short stride, wide/ narrow stride) - once again feel the difference. Play with arm swings (exaggerated, swings across body, swings side to side) - feel the difference within your spine and how it relates to your hips.

Repeat with left foot forward, utilizing the same strategies. Possible Progression: If you are in a narrow static stance and demonstrating good control you can progress to a dynamic lunge instead. The arm swinging strategies stay the same, but you would add an anterior lunge with the swinging pattern, return to 2 feet together and proceed to lunge for next rep.

The purpose is to understand there is no one way to walk for everyone. One walking posture usually leads to the body taking on to many forces all in the same area, that could lead to various pains and discomforts. If one wants to engage in a walking program, listen to your body's thresholds. If there is discomfort in one position, change it up in order to endure and sustain the walk.

Movie 2.1 Treadmill Play Out

Does Walking Backwards Have Benefits? Walking backwards has been termed "retro-walking". Retrowalking has shown to have great benefits for rehabilitating from injury, preventative exercise, and increase performance. Retrowalking can enhance balance, mobility, coordination, strength, and sustainability. Gary Gray renowned physical therapist has stated "The great thing about backward walking/running is that itâ&#x20AC;&#x2122;s truly a "cross training" exercise for forward walking/running. Doing the opposite for many activities does not feed the benefit of the original activity but because of the unique features of backward walking/running, if integrated appropriately can significantly enhance your ability to move forward.â&#x20AC;?

In this short video, the walk is tweaked with foot position and direction.

What Is...

What is Functional Training?

Functional Flexibility should be based on the individual/task/ goal, improve multi-planar motion, and provide stability and strength that matches the full range of motion that has been achieved. For example, if one is looking to improve functional flexibility for golf - the starting and the end position of the flexibility exercise should look and smell a lot like the golf swing. Next, the exercise should create a similar reaction at the foot, knee, hip, thoracic, and shoulder complex to what would occur in golf. Finally, the exercise must challenge the bodies ability to control speed through the entire range of motion and have the ability to return to the starting position efficiently.

What Is Strength? Strength is the body's ability to create force upon an object. Force can be defined as Mass (amount of gravitational pull on body) x Acceleration (change in velocity and/or direction). The amount of acceleration needed for the goal/task creates different forms of strength.

Limit Strength: The maximum force a muscle can produce in a single contraction. The movement is an involuntary action used only during life threatening situations, drugs (PCP), hypnosis. After the movement their muscle will tear because the body cannot tolerate 100% activation of motor units.

What is Core Training?

Maximum Strength: Is characterized by the maximal force a muscle can generate without a time limit at a specified movement.

Core training has become in vogue over the past decade. Many people believe the core consists of the abdominal and lower back musculature. The core in fact, consists of lines of muscle that stretch from your nose to your toes. In human movement when your legs, arms, head, and eyes are moving you are engaging your core. Movements to train and condition your core should be task and goal specific. If you are a volleyball player the best way to condition your core will be in the upright functional position, versus lying down on the ground. Once the individual has established the proper starting position the movement should involve moving your arms and legs to authentically "turn on" the bodies core. Isolated movements to work the abdominal muscles does not turn the true power of your core on, the move will simply work the abdominals.

Relative Strength: The maximal amount of force an athlete can generate per unit of bodyweight. (wrestling, boxing, powerlifting) Optimal Strength: The maximal amount of strength an athlete needs for a given sport or goal. Any further strength added will not enhance performance. Explosive Strength: An athleteâ&#x20AC;&#x2122;s ability to produce maximal strength in minimum time. Maximum force divided by time taken = Explosive Strength Starting Strength: The ability of the muscles to develop force at the beginning of a movement. Resistance is light medicine balls are excellent tools to enhance starting strength.

Strength Endurance: The athleteâ&#x20AC;&#x2122;s ability to prolong fatigue during strength endurance events. (swimming, cycling, running)

Balance Arm Reaches: Standing on one foot (ensuring safe environment) reach arms away from your hips to various heights and angles of motion returning to balance start position each repetition. The individual could reach arms from hips to knees, hips to shoulders, shoulder to overhead for examples.

Reactive Strength: The ability to move from eccentric to concentric movement as quickly as possible. (plyometrics)

Lunges: Perform lunges at various angles of motion (forward/ backwards - laterals - right&left rotations) and return to start position after each rep. Challenges can include how far away you can lunge, adding arm reaches with lunges, starting from a 1 leg balance position-lunging-and returning to balance position.

What Is Balance Training? Traditional balance training was always tested and addressed in a static environment. An example is the individual was asked to stand on one foot, and see how long they could hold it. The results then one indicate their level of balance. Over the years though, experts began looking at balance through a different lense. Identifying balance as the ability an individual can move away from their body's base of support through various movements patterns, and return efficiently to the starting position. Balance training can be incorporated by utilizing authentic drivers (arms, legs, head, eyes) or balance tools. As always balance training needs to be individualized to the person/task/goal. A general progressive balance training program might look like this:

Hopping: Perform hopping patterns similar to lunging patterns, The individual can hop 1 foot to the other foot or same foot to same foot, returning to start position each time.

* It is important to work within your thresholds with the above movements. Meaning you move as far away, fast or slow, how high by your ability to control the motion and return safely to the starting position each rep. Once you can control your own body, the individual can progress to adding equipment to the balance program.

Balance Leg Reaches: Standing on one foot (ensuring safe environment) reach opposite leg away from starting position to various angles of motion returning to balance start position each repetition.

What Is Functional Flexibility?

Women:

• Ages 20-40 : 21-33% • Ages 41-60 : 23-35% • Ages 61-79 : 24-36%

Men: • Ages 20-40 8-19% • Ages 41-60 11-22% • Ages 61-79 13-25%

Litmus Tests How Do You Calculate Body Fat? There are many different ways to calculate body fat. Three common tests that are administered by a professional trainer are:

What Is A Healthy Body Fat Percentage? In order to assess what a healthy body fat percentage is, we must understand the difference between essential body fat and storage body fat. Essential fat is what the body needs for survival, and storage fat is what is needed for cushioning of organs and regulating body temperature. Essential fat should be around 3% for men and 12% for women. The rest of the percentage is storage fat. The healthy body fat chart below looks at age and gender.

Bioelectrical Impedance: For this test, a low electric current is sent through the body. Muscle contains a lot of water, and water is a good conductor for electricity, so the current will sail through muscle until it gets to fat, which is not a good conductor. The machine takes this information to calculate your body fat percentage.

There are many litmus tests to evaluate your cardiovascular fitness. Choosing which litmus test to perform should be based on the individual and goal. The two examples below will illustrate the importance of assessing the individual before choosing a test. Once the score is determined, the score can then be compared to national standard charts.

Skinfold Measurements: This test is the only one that depends on a human. A professional will use a set of calipers to take measurements from certain sites on your body. Some tests require three sites, while others can require seven sites. Typical sites for measurements are usually thighs, stomach, and arms. The person administering the test will take a fold of skin and fat and measure with calipers. These measurements get plugged into a formula, which computes your body fat percentage.

The Astrand Treadmill Test: This VO2 test requires the individual run as long as they can on a treadmill with varying inclines. After a warm-up the treadmill is set to 5.0 speed at 0% incline. Every three minutes the treadmill is moved up 2.5% on the incline. The test is concluded when the individual no longer can perform the test.

Hydrostatic Weighing: Of the three tests, this one is the most accurate. A person sits in a tub of water on a scale and submerges their entire body. All of the air in the lungs is blown out to give the most accurate reading. This test takes your underwater weight, and from that number your body fat percentage is calculated.

From the total running time an estimate of the athlete's VO2max can be calculated as follows:

There are also popular at home weight scales for individuals to do on their own, but I would advise having a professional administer one of the above techniques.

VO2max=(Time Ă&#x2014; 1.444) + 14.99 where "Time" is the recorded test time expressed in minutes and fractions of a minute.

Example: The athlete stopped the test after 13 minutes 15 seconds of running (13.25 minutes).

How Do I Measure My Cardiovascular Fitness?

VO2max=(13.25 × 1.444) + 14.99

Set Up & Start Position:

VO2max=34.123 mls/kg/min To begin place 2 pieces of tape on the floor 36 inches apart. Have a partner or coach with a stopwatch. Next get into a push-up starting position with one hand on each piece of tape.

Rockport Mile Walk: This test can determine your cardiovascular fitness by performing a one mile walk as fast as the individual can. Once the mile is completed, heart rate is taken.

Test: To start the test, you will quickly move your right hand to touch the top of your left hand, performing alternating touches for The formula used to calculate VO2max is: 15 seconds. Your partner or coach will start the timer upon first movement, and will count the amount of touches performed in 15 seconds. It is important that once you touch one hand, that the Type to enter text 132.853 - (0.0769 × Weight) - (0.3877 × Age) + (6.315 × Gender) hand is to be returned to the tape. (3.2649 × Time) - (0.1565 × Heart rate) Weight is in pounds (lbs) The key to this litmus test is to perform every three to four weeks to determine progress.

Gender Male = 1 and Female = 0 Time is expressed in minutes and 100ths of minutes Heart rate is in beats/minute Age is in years

What's A Simple Upper Body Stamina Test? The Davies Test can be a great litmus test for upper body stamina and agility.

CHAPTER 3

Sports Performance

Todayâ&#x20AC;&#x2122;s athletes are aware that their ability to improve their game speed will directly relate to the performance and inevitably how far they advance in their sport. In this chapter we will answer questions directly related to sports conditioning.

SECTION 1

What is Sports Performance Training? Categories

1. Foundations 2. Specifics

Athletes have goals of enhancing strength, power, speed, agility, quickness, reaction, and more to improve abilities in their respective sport of choice. General fitness training can involve the same movements that athletes require, but Sports Performance Training is more specific to the demands of that particular sport. SPT programs are designed in a year round fashion, built around the seasons of an athlete.

SPT builds upon the foundational components of fitness with a layer of specificity. Flexibility requirements are designed to mimic the motions performed on the field. Strength and power components are comprised of total body moves that involve upright and ground activities. Speed, agility, and quickness training are designed with

multi-planar moves and involve the need to react with varying situations. Endurance training is built with the required zone training demands that mimic their sport. While enhancing these foundations skilling and sport technique are also built within any SPT program. It is not uncommon for an elite athlete to have various coaches working within a closed system to enhance the effectiveness of the overall program.

dations (adding different tools, load), and finally skilling activities. An ideal situation is that their is a three tier coaching approach: Soft tissue specialist for functional preparation, trainer for foundations and enhancement, and sport coach for skilling and technique development. Skilling & technique components are usually developed within a progressive yearly model to peak the athlete just prior to their season. Other components of training should develop an enhancement of the foundations of human movement , and not be specified exactly to their given sport. In fact, moves might be the opposite of the given sport to reverse the wear and tear the sport has created within the body.

The most important benefit of SPT is that these components are designed in an integrated fashion to create an explosive, injury resistant athlete.

Foundations

The purpose of sports performance training is to create a better athlete, so that the skilling coaches have a better tool to mold to the specifics of the sport.

Can I Get Over-Specialized In My Sports Performance Training? Dr. Mike Clark of NASM noted in a seminar on performance training that there is no movement that can be created that will mimic that exact motor recruitment pattern that the sport skill does. If there are any modifications beyond the exact skill a different recruitment pattern will be developed. The example he utilized was the baseball player utilizing weighted bats, although the move is essentially the same the increased load will illicit a different recruitment response.Â For this reason over-specialized training techniques can potentially decrease performance.

How Young Can An Athlete Start Training For Sports Performance? There is not set age to begin SPT due to individualism. It is important no matter what the age that the program properly prepares the young athlete for what they will face with sport. Unfortunately children are asked to perform specific skills by their coach before true foundational

A properly integrated program will take an athlete through functional preparation moves, foundational body moves (lunges, squats, balance, push, pull, etc...), enhancement tweaks to the foun-

movements are developed. This is where SPT can help address this need.

•" " gram

Theoretically, a young athlete needs the ability to have basic locomotor skills before they can be asked to kick or hit a ball. They should be able to lunge, squat, balance, jump, and hop before they can catch, throw, or kick a ball. In essence, the young athlete should be able to control their own body while performing these moves from various starting positions, actions, and at multiple angles/heights. A properly designed sports training program can address these needs and prepare any athlete for a more rewarding experience.

It is common practice that In-season training is to stave off injury and maintain current levels of strength, power, and flexibility. Athletes generally train 2-3 days a week with lowered intensity and participate in soft tissue management (flexibility, mobility, and fascial health) everyday. Off-season training starts off light to rejuvenate and restorate the body after a grueling season and then builds to increase balance, core, strength, and endurance. Athletes will build up to as much as 6 days a week. Power is the main component of emphasis in Pre-season training. The foundations have been built and now explosive power, speed, agility, coordination, and quickness must be developed at maximum efforts to create the complete athlete. Due to the intensity of various power training workouts the athlete will reduce intense training sessions as they are closer to the season. Skilling and technique activities begin to become integrated within global power workouts. Formal training sessions are usually 3-4 days a week.

How Much Time Should I Train For My Sport? The amount of training needed is dependent on the individual, sport schedule, and specific needs of the sport. Most yearly sport performance programs are built upon the principles of periodization training. There are common seasons built around a specific sport: Pre-season / In-Season / Off-Season. Periodization training creates cycles within and through these seasons.

Specifics

Cycles: •"

Microcycle: A week by week plan within a training pro-

How does strength training relate to sports performance? Macrocycle: A year long plan at a training program

Strength training does help sports performance, but it is important to remember it is only one component of an integrated program. Every sport demands a certain level of strength, power, endurance, speed, and more from athletes. Relative strength is defined as the maximum amount of strength needed for a specific sport or task.

Mesocycle: A month by month plan within a training •" " program

Additional strength can in fact lead to injury by decreasing flexibility and mobility.

After identifying what tests will be asked of you, make sure you and your trainer have built a properly integrated program encompassing various functional goals. These tests are generally done in the Pre-season, so peaking for the tests and for your season are a necessity. A periodized training program will accomplish the peaking.

Determining what relative strength and from what starting positions are needed is the first step in building out your program. An example is if the sport of choice is football, the supine bench press might not be the best position to develop a strength training program. Football is an upright sport, and if your are down on the ground you have lost. This simple example would devalue the bench press for football. An alternative is a standing press with cables or tubes pressing from waist to shoulder height.

What Are The Benefits Of A Flexibility Program For Sports?

Once the athlete and coach understand the specific tasks of the sport they can plan out a strategy to incorporate strength training in the program at just the right amount and type needed.

The common answer people expect to hear is flexibility is good for reducing injury in sport. While this is absolutely true, flexibility is the pre-requisite for power. One of the benefits of flexibility is that it creates extensibility in the soft tissue complex (everything but bone). For a crude example on how flexibility relates to power - place your hand on a table, and very lightly pull your index finger off the table just a bit with your other hand. Now release, and notice the power exerted. Next, perform the same movement but pull the index finger up to maximum range and release. Did you see and feel the increase in power?

How Do I Prepare For A Sports Combine Or Pre-Season Testing? Training for a sports combine and training for your specific coach or teams Pre-season testing are very similar. The first step is to identify exactly what tests will be required from you at the testing. It is important to remember hockey tests will differ to the exact tests in football or baseball. All sports generally test a form of muscular endurance, strength, and power. Straight ahead speed might be tested in the form of a 40 yd. dash, pull-ups or bench press for upper body strength, pro shuttle for agility, and many more.

Flexibility training can increase the extensibility of the soft tissue complex around your shoulder and hip regions to produce the same dramatic power response noted above in throwing and kicking. It is important to note that the flexibility program must strategically develop positions and moves that mimic your sport and

task. If you want to increase your fastball, you must place the body in an upright position that looks like the throwing motion and enhances the soft tissue as it relates to baseball.

ual's SAQ program incorporate multi-directional training, and offer an element of reaction to the moves.

Movie 3.1 T Drill

What Is An Example Of A Speed/Agility/Quickness Exercise?

The T-Drill is just one example of a SAQ training exercise. The TDrills has a combination of straight ahead speed, lateral agility, and shuffling to emphasis quick feet. Set Up: You will need four cones to create the T shape drill. Place three cones in a line to create the top of the T 5 yards distance apart. Place the fourth cone 10 yards away from the middle cone to form the bottom of the T. Movement: A quick look at the T Drill

" •" Standing at the base of the T, sprint straight ahead to the middle cone and side shuffle to an outside cone. "

•"

Change direction and side shuffle to the opposite cone.

•"

Change direction again and side shuffle to middle cone.

•"

Finally, back pedal to the starting position.

How Can I Add Strength and Endurance Into One Basketball Workout? There is a simple yet effective way to enhance both strength and endurance into one's basketball workout - Incorporate Power training. Power training enhances strength, but also endurance, speed, agility, and more. When looking at the specific task of basketball it

There are many exercises that can create an all in one approach to emphasizing SAQ, or there are movements specifically emphasizing one component. It is important to remember that the individ-

is important to choose power movements that look and feel like basketball. A quick limited example of a foundational movements for basketball might include squatting, jumping, running, lunging, and pushing. Now let's put these moves together in a 3 round circuit sequence. For this circuit we will use speed and load as variables. We will want to maximize how many repetitions the individual can perform in 24 seconds (I chose the NBA shot clock time frame). This means that the load (weight) utilized needs to be appropriate for lasting 24 seconds while moving as fast as possible. •"

BW Squats

•"

Vertical Jumps with Varying foot placements

•"

DB 3D Lunge and Reach (Reach DBs anterior to body)

•"

MB Alt Chest Pass w/Rotation

•"

20 yd. Sprint

•"

Stand in a neutral hip width starting position to begin

" •" Iniate move by lunging with your right foot forward to a distance you can control, and immediately transition to a posterior lunge without touching in the middle. " •" Perform for desired number of reps and then proceed to move in the lateral plane - right lateral lunge to an opposite side left lateral lunge with right foot. Once you have performed desired reps, move into transverse plane by lunging with right foot to anterior left rotation and transitioning to posterior right rotation • Repeat above sequence with other leg.

What Is Skill Related Fitness? Traditionally, skill related fitness was only achieved by practicing one's sport or activity. Traditional training methods focused on the five components of fitness (muscular strength & endurance - cardiovascular fitness - flexibility - body comp) and left the skilling activities to be accomplished while at practice.

What Is A Great Conditioning Exercise To Enhance My Kicking?

Kicking is essentially a balance and pivoting movement off of the non-kick leg with obvious flexibility-mobility-power implications off of kicking leg. A great exercise for an all in one approach for kicking was developed by Gary Gray of the GrayInstitute called the LungePivot Matrix.

Functional training strategies now take advantage of integrating skilling activities within training sessions. The difference from skilling activities in training programs versus on the field skills is that 33

on the field skills work very precise moves and have narrow scopes. This can leave athletes vulnerable to injury when they are put in an odd and unpredictable position/action on the field. Whereas, functional training looks to also work within the scope of the sport, but to increase one's thresholds past the perceived need on the field. Skilling fundamentals can include balance, jumping, hopping, pivoting, lunging. When these fundamental skills are enhanced an individual can improve speed, agility, coordination, endurance, mobility, strength & power. Most importantly, properly progressed skilling activities can keep an athlete on the field - not in the training room.

Is It Important To Do Resistance Training If All I Do For Exercise Is Run?

Yes, resistance training can enhance the stabilization strength of your joints and enhance muscular endurance of your running muscles. A systematic resistance training program will first work your body globally to build a strong foundation and then progress to moves and exercises that will begin to fine tune your strength requirements for running. Also, resistance training can be utilized as a cross training workout to complement your running schedule.

Will strength training enhance my 5K performance? A properly designed strength training program will enhance 5k performance by increasing stabilization strength in the surrounding tissue complex of the foot, knee, hip, and spine areas. If an athlete can curb fatigue they have increased the probability for a faster run time, and also decrease the chance of injury. A systematic strength training program will support the tissues to enhance muscular endurance, balance, and mobility.

CHAPTER 4

Weight Management

Strategizing to lose weight can be a daunting process. Successful weight management is built through consistency and persistency. In this chapter we will answer questions that can simplify the process.

SECTION 1

What Is An Ideal Program For Fat Loss? Categories

1. Diet 2. Exercise 3. Supplements

There is no ideal exercise fat loss program for everyone. The program is always dependent on the individual tasks - goals. Litmus tests can be administered by a coach to discover starting points and thresholds for the individual. Beyond body weight, body fat %, and circumference measures, testing that identifies musculoskeletal and cardiopulmonary thresholds should be identified.

Movements should be congruent with the individual's daily tasks or sport. For an example, if the individual is a golfer who needs fat loss, movements should dominantly be in the upright position emphasizing rotation.

Exploratory , criterion, and motivational questions should be identified as well for a successful program. Possible questions are:

Diet What Is The Optimal Diet?

What environment are you training in, health club, •" " outdoors, home... •!

What equipment

•!

Days per week to commit to exercise

•!

Time frame to reach goals

The optimal diet is a food plan that matches the individual, their goals, and the demands of their day. Based on the above criteria, I do not believe there is one optimal diet. I believe the individual must identify with the above criteria with or without the help of a professional coach and/or registered dietician. Both professionals have skill sets in addressing certain criteria.

Should workouts change daily, weekly, monthly for •! ! challenge or comfort •!

Is intense circuit training an option

•!

Why is the goal so important

When looking at the food plan, it is important to understand not only how much food you metabolize but also how you oxidize the food. Metabolism refers to how many calories you break down, whereas oxidizing refers to how fast/slow you breakdown macronutrients (protein, carb, fat). An optimal food plan will take both processes into account. For example, if we discover based on your goals and demands you metabolize 2400 calories per day, the individual must then identify what types of food they should be eating for optimal energy. If you are a fast oxidizer (break down foods quickly), the individual might require food higher in protein and fat that digests slower and will satiate you longer. A slow oxidizer would need more carbohydrates that digest quicker and allow the individual to feel satiated not stuffed. A great reference book to identifying your oxidation rate is "The Metabolic Typing" by William L. Wolcott.

When an individual identifies their thresholds, tasks, and goals the potential for success increases dramatically. It is important to remember that fat loss programs are built on the principle of energy. The individual's program has to increase energy expenditure beyond that of energy consumption.

When an individual identifies with who they are, what are their goals, and what is the demands of their lifestyle, I believe they can 37

adopt an optimal diet that creates vitality. In order to achieve vitality one's diet must nourish the individual with the right amount of food, right types of food, and the right timing of meals.Â

How Can One Estimate Portion Sizes Without Keeping A Scale On Them? A good tip to help the identification process for portion sizes is to compare typical serving sizes to physical objects. Below you will find a list of comparisons. "

Can Social Support Help Me Achieve Weight Loss? Social support has been linked to successful weight loss for years. Anytime an individual connects with like minded individuals the chance for long term success increases exponentially. In today's ever changing world, social support now comes in two forms: live or online. Choosing which form really is dependent on you.

Medium apple is the size of baseball

! "! cards

3 oz. of chicken/meat is the size of a deck of playing

Vegetables are the size of your fist

Nuts or chips is a cupped handful

Pasta uncooked is the size of one scoop of ice cream

Potato is the size of a cell phone

Live support groups consist of popular groups such as Weight Watchers, group fitness classes, and running & walking clubs. These groups have been around for years and strive at creating a positive environment for individuals. Social networking websites have exploded across the net over the years. Sites such as Facebook, Twitter, Sharecare, GooglePlus, LiveStrong, and more have opened the possibility for individuals to join a network group of like minded people. These groups can offer support through wall posting, emails, videos, motivational quotes, articles, links, and more. Where it lacks in face to face contact, it makes up in the ability to open the internets' vast resources.

A suggestion would be to try both avenues to see which one is for you. Not only will you increase your success in reaching fitness goals, but best of all you can meet new friends.

from 2.5 cups to 3.2 cups daily. On average a medium ice or hot coffee yields 200-300 calories depending on the brand. By simply switching to black coffee you will eliminate unwanted calories and be that much closer to your weight management goals.

Strategy #2: Wear A Pedometer

What Is A Simple Strategy For Healthy Weight Management ?

Wearing a pedometer is a quick behavioral identification tool. By identifying how many steps you move daily, you can immediately choose to move more. There are recent studies that have utilized 10000 steps a day as a barometer to effective weight management. The average steps per day taken by a sedentary individual is 3000 steps per day. If you discover that you move 3000 steps per day or less, you might strategize how to add 2000 steps per day for a week (20-30m walk). Each week than add in an additional 2000 steps until you achieve 10000.

This short answer will identify simple strategies for individuals who have struggled with or are looking to manage their weight. The strategies introduced are based on years of coaching experience with clients looking for similar weight management goals. The strategies introduced are designed to be simple to accomplish by applying slight tweaks to an already existing lifestyle.

Strategy #1: Switch To Zero Or Lower Calorie Drinks In order to lose 1 pound of fat a week an individual needs to be in a 3500 caloric deficit over a seven day period. Identifying the daily caloric consumption of your beverages and switching to lower calorie options is a simple yet effective way to reach a 500 calorie daily deficit without overhauling your lifestyle.

Strategy #3: Eat More Fruit & Vegetables Your mother always preached to you when you were a child to eat more fruits & vegetables. You know what? She was right! The USDA recommends anywhere from 3 to 6 cups per day based on the individual. I have found that individuals that are consuming adequate amounts of fruits and vegetables per day in general eat better. I believe there is a conscious effort to eat that much per day, which would suggest one would not counter that behavior with bad food choices.

Switch To Black Coffee Dunkin Donuts and Starbucks are achieving higher profits every year, and it can only mean one thing: America is really running on Dunkin! Since 2005, the average coffee consumption has increased

The above strategies are simple yet effective in managing your weight. You do not have to choose all three, just pick one and see the difference! You never know, that difference might lead to an increase in motivation to strive for all three.

Are you hungry or bored or is it just a habit? Or have you convinced yourself that you deserve it? Play the scenario out to the end again. Managing food cravings is a simple but difficult process. In my experience, I have seen that most often when an individual makes a emotional judgment and gives into eating when they are not hungry it is often do to temporarily losing sight of their goal(s) and/or continuation of habits.

How Can I Control Food Cravings?

Try these tips for controlling food cravings:

"Giving in" to food cravings is frustrating for anyone. It represents a loss of control. I have found great success in controlling your mind and your environment to aid you to better outcomes. Look past your immediate desire and play out in your mind how you will feel while eating this "much needed" food and then play out the after effects. How do you feel once you are finished?

" 1." Develop a mantra. Something like: "I feed my body and my needs, not my taste buds." " 2." Ask yourself questions like: "Why am i going to eat this? Is it because I actually want it and need it or am I reactively responding to an immediate desire?"

A few "rules" I have my clients to focus on is: • Restrict Restriction and Include Inclusion  Make the act of including indulgences part of our food plan.

• Control your kitchen

3."

Keep focused on your goal. Post it in sight at work and

at home and refer to it often.  4. Drink a glass of water to slow the decision making

• Know WHY you are eating what you are eating.

process down. Water can make you feel a little fuller AND it will give you something to do while deciding if you are actually going to give in to your cravings.

Keep temptation out of sight. That means clean the counters and kitchen of "junk" and actually create a scenario where you have to go purchase the items you want so badly. This will act to  s l o w down your reaction.

brown rice: 6-11 servings per day. One serving at each meal and   snack.

How Do I Incorporate Carbohydrates? Carbohydrates are in the news a lot lately. They get labeled as “good” or “bad”, “healthy” and “unhealthy” and more! Some people say to steer clear of them at all costs and others implore you to embrace and love them. Whichever side of the discussion you tend to fall on here are a few tips based off of things we are sure of:

Legumes, beans and peas: 1-2 servings daily. Low-fat and non-fat dairy products: 3 servings daily. 2. Limit:   Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, and cereal) White rice  French fries  Fried vegetables   Grilled or sautéed vegetables (especially at restaurants and markets since excessive oil is often used)

" 1." Carbohydrates are your bodies preferred energy source. They are needed to fuel your thoughts and movements. " 2." With all foods (not just carbohydrates) we believe in Inclusion and Moderation. Not in Restriction and Elimination. " 3." Even with weight loss, carbohydrates can and should be incorporated into every meal plan.

3. Eliminate:   Fruit juices  Sugary desserts, cookies, pastries, pies, doughnuts and candies Chips  Cola and other carbonated sugar-sweetened beverages  Sugar, honey, syrup, jelly, jam and molasses

" 4." Even if you attempt to avoid them you will eventually give in to eating them. " 5." Having a plan for your eating style will far outweigh an “All or None” mindset. So, here are MDL’s 3 simple rules when including carbohydrates into anyone’s meal plan. 1. Include the following in your diet: Fruit: at least 2-4 servings per day.

Does how often I eat affect weight loss or weight gain?

Vegetables: at least 3-5 servings daily, with at least 1 1⁄2 servings at both lunch and dinner.

Meal frequency certainly can affect your weight loss or weight gain efforts.

Whole grain breads, muffins, bagels, rolls, pasta, noodles, cereals and

By eating consistently throughout the day (every 3-5 hours) you will maintain your energy levels by maintaining consistent blood

sugar levels. This will aid you in minimizing cravings and making unplanned/poor food choices.

The more frequently you track how much you move and how much you eat, the better decisions can be made regarding your solution. Ask yourself this: Is my goal short term or long term? If you answered long-term then guesswork has no place in your solution.

Also, by maintaining consistent energy levels you are more prone to move more which will reward your weight loss efforts with a calorie burning boost.

• Journaling is necessary if you do not have a complete understanding of food amounts and need counseling on making better choices.

Conversely, individuals who eat infrequently tend to eat much larger meals because they are generally much hungrier by the time they do eat and they have a propensity to make unwise food choices because their bodies drive for survival by feeding is pushing them to consume high fat/ high calorie feedings at that time.

• There are multiple levels of compliance with food journaling. Some clients track everything from foods eaten, calories, protein, carbohydrates, fats, and meal timing, while others just jot down the foods eaten.

In summary, to lose weight and fat while maintaining a higher metabolism you should eat consistently throughout the day.

• My Dynamic Life recommends journaling of some sort for the first phase to gain insight into your habits (good and bad).

Being aware of your habits and choices and having actual data can help you immensely in attaining your goals.

IF the goal is weight gain in the form of muscle weight the same rules would apply except the total calorie intake would need to be ABOVE your body’s maintenance level to insure new tissues could be created.

"If you ink it you'll think it. If you don't, you won't." An effective method that I have employed with numerous clients is to have the client journal everything that is eaten and drank for 14 days straight. This gives the client and the coach valuable insights into their habits and choices. From there, the client can choose 2-4 days per week to journal for the next 4 weeks (this helps to maintain the consistency and aids in taking ownership over the new habits being created).

Do I have to keep a food journal?

Food journaling is extremely important. Consider this: can you accurately recall every single thing that you ate and drank exactly one month ago? We didn’t think so.

The next phase would be to journal on Fridays and Mondays (bookending the weekend) every week and an additional day of the week to insure that old habits are not creeping back into our day.

Finally, the last phase would see the client journaling at least 1 weekday and 1 weekend day for at least 2 weeks of each month. This maintenance journaling plan insures that food portions are not increasing over time.

The best and most powerful tool I can give to you to make better food choices is to SLOW DOWN. In order to let yourself slow down you will need to ask yourself questions to avoid reactionary choices and make planned choices. • What am I eating? • What time will I eat it?

How can I change the way I think about food so I can be healthy?

• Why will I eat this? • What will eating this do for my body and mind? Do this exercise to begin your day (or the night before).

Thoughts turn into actions. Actions turn into habits. Habits turn into results.

Do it consistently to begin changing your thought patterns and your relationship with food. Expect to have setbacks and remember that setbacks are just part of the change process. Setbacks do not mean you are failing, they simply challenge you to get back on track.

I believe that the biggest aid to changing your thoughts is to change your perspective. If you view food as something you do to satisfy your emotions then inherently you will encounter challenges. If you can view food as an aid and a tool to improving your health and longevity, to aid you in achieving a healthy weight or to provide energy to live your best life then you will have achieved a different level of consciousness.

How powerful is the mind in controlling our weight loss success?

Here are a few questions to align your thoughts and actions:

The body serves the mind. Anything that happens in our physical body is a result of what happens in our mind. The mind is primary; the body is a secondary phenomenon. And of course we experience life through our mind, our thoughts, and our emotions. It’s always how we think and how we feel about how we look that determines our experience. And until you truly transform your mind, any other change is only going to be temporary, external,

• How do I view myself? Healthy, Unhealthy, or "In Process"? • When it comes to food do I eat with a plan or base my food choices on hunger, convenience and feelings? • When it comes to my food choices to I consistently tell myself that "I will do better tomorrow?"

and superficial. It will never last. However, when you heal and renew the mind, and get it set in the right direction, your life can become healthier, happier and more inspiring than most people could ever imagine.

Keep it simple. - Focus on achieving a healthy FIBER intake, WATER intake and PROTEIN intake. Aim for 30+ grams of Fiber per day, aim for 1/2 of your Bodyweight in ounces of Water per day and aim for 1/2 of your Bodyweight in grams of Protein per day. If you focus on these "tasks" your food choices will certainly change for the better. Reward the challenge - Allow yourself a treat after you have reached your daily goals. Tell yourself that all you have to do is "feed your body, not your mind" first and then you can have a treat. This will teach you how to delay instant gratification and slow your reaction speeds.

How can I make healthier food choices? Utilizing a variety of environmental and mental strategies will enable you to make the best food choices possible. Environmental -

Fill your world with color - Choose bright colored foods to fill your plate with. Generally, these are more nutritious and nutrient dense and will make eating more appetizing.

Stock your kitchen. Be sure to have the healthy foods that you need available.

Emotional

Clean off your counters of junk food and non-nutritious foods. Only keep the foods that you know will help you in plain sight.

Self-Coaching is imperative - Do you have clear goals? Are they specific? Are they written down? Do you have them with you?

Out of sight, out of mind - Make "junk" harder to get to. Condemn these foods to the bottom cabinets and cupboards. Do not allow them to remain at eye level. This way they will not be the first foods that you see.

Goals are important, REASONS are vital - Your goals tell you WHAT you are trying to achieve. Your reasons tell you WHY you are trying to achieve them. These are personal and are much more powerful to utilize as a reminder.

Post a mantra to your refrigerator - Put up a visual aid such as a motivating picture or a photo of your family or motivational saying that will enable you to stop and think before just reacting to food. Contact me if you would like, I will send you a magnet. Mental

Exercise What Is More Effective For Weight Loss, Cardio Or Weight Training?

Is regular physical exercise an effective weight loss strategy? Regular exercise is an effective strategy to aid you in maintaining health AND increasing calorie burning. Keep in mind that every calorie burned cancels a calorie eaten. So, with that in mind exercise can help to create an energy deficit.

Both activities are effective for weight loss dependent on the strategies utilized. In order for weight loss to occur the individual must be in a caloric deficit, and both activities offer calorie burning.

To maximize exercises calorie usage be sure to utilize the type of training known as Integrated Training which combines strength work with cardio work and utilizes many muscles at once. This method has been shown to burn more calories and help increase metabolism (the rate at which you burn calories).

Which is more effective is determined by the individuals threshold capacities. If an individual has high thresholds aerobically and structurally weight training done in circuit fashion could burn more calories minute for minute compared to traditional cardiovascular activities. If done in a multi planar fashion, varying starting positions, varying speeds and resistance weight training would also offers less wear and tear on specific joints as compared to cardio.

Will Resistance Training Help Me Burn Fat?

Resistance training will help an individual burn fat by enhancing muscle tissue. Our bodies muscle tissue is very metabolically charged. It takes energy for our muscle tissue to be maintained daily. For every pound of muscle added we burn an additional 30100 calories extra per day (dependent on individual). Resistance training is a great strategy to adding and/or maintaining healthy muscle tissue.

However, if the individual's thresholds for intense training are at a minimum, traditional cardio can be done for longer durations and thus burn more calories. When discussing weight loss it becomes a question of calories in versus calories out.

It is important to remember, resistance training does not have to start by adding external weight (free weights, cables, kettlebells). An individual can utilize bodyweight exercises as a form of resistance training. Once the individual can control their own body, they then can progress to adding additional external weight. Choosing to add additional equipment to your regimen, should be based on your desired goal.

The Nike fuelband differs from the standard pedometer, in that it has the ability to monitor movement and not just steps. Pedometers are great tools for walking or running, but do not monitor other forms of movement. If your activity goal does not involve walking, I would suggest the Nike fuelband or other movement monitors. I do advocate these devices over wearing nothing, as I believe the feedback can hold an individual accountable and motivated.

Supplements How do I become more physically active to lose weight in weight management?

Do Fat Loss Products Really Work?

One of the best tools you can utilize to becoming more physically active is a pedometer or the new Nike Fuelband. An efficient way to utilize the pedometer is to not change your activity level for the first week of wearing the device. This information will represent your starting point. Identify the average steps you take daily over the course of the week. You and/or a coach can identify an activity goal for steps taken daily. It is important to remember with any goal, that you progress appropriately towards the goal. If for example you are beginning at 2500 steps with a goal of reaching 10000 steps daily, the goal might take 8-12 weeks.

Fat loss products are simply tools an individual can utilize to help assist them in reaching the desired goal. Like any tool, the tool is only as good as the individual utilizing it. It makes no difference if the fat loss tool is a piece of equipment, new workout program, or a supplement. If the individual utilizing it does not take into account their own individual needs and how it relates to achieving their goal, the product (tool) will fail. The individual needs to understand the need to create an environment for fat loss by identifying their own energy requirements. Fat loss tools can be strategically implemented to increase energy expenditure and/or decrease energy consumption.

Designing the strategy for modifying the activity is next, begin by adding a 10 minute walk daily for a week. This strategy can add in an additional 1000 steps daily. Each week progress the walk by 5 minutes. Continue this progression until you have reached your activity goals for the day consistently.

Addressing which tools to utilize once again falls upon the individual. A sound strategy would be to invest in a professional coach to 46

help guide you through the maze of products. Of course, some products have a better rationale behind them then others. The most important concept to remember though, is that any individual can create a successful environment for fat loss without the aid of fat loss products or tools.

" 3." Food Preferences – fast and convenient foods often are high in calories and low in nutrients. "

4."

Inaccurate nutritional information on or in foods.

Therefore, given the safety margins of nutrients and the industry’s safety record, supplementation offers a sound and viable means of optimizing health and performance.

Position Statement on Multivitamin

You need all of this stuff everyday. Good luck getting it solely through your food intake.

Researchers from the Harvard Medical School and the Harvard School of Public Health stated in a landmark review that all adults should take a multivitamin daily. The June 19, 2002 issue of The Journal of the American Medical Association (JAMA).

Let's face reality Here are 10 reasons why you should take a Multi Vitamin:

The aforementioned statement is quite compelling, and it is fairly naïve to think that we consume every health compound in optimal doses, ratios and at proper times from food alone on a daily basis. Any compound contributing to cellular performance has the potential to be sub-optimal when food alone is the matrix.

Why daily food intake may be insufficient -

1."

No one eats perfectly.

2."

There is a TON of daily stress (which robs nutrients).

" 3." needs.

Most of us eat based on convenience, not nutrition

Exercise increases your nutrient requirements.

4."

" 5." Fat Loss requires a calorie deficit. Nutrients are found in FOOD! Now you are eating crap AND eating less.

" 1." Lack of Knowledge by the general population to analyze, buy, store and prepare foods to meet their daily needs.

" 2." Sedentary Environment – low energy needs make it hard to get in all the nutrients without consuming excess calories.

6."

Brain function requires optimal levels of nutrition.

" 7." Athletic Performance places high demands on your body. Nutritional requirements are increased for recovery purposes. " 8." Inconsistent eating habits, insufficient chewing of food, eating on the run, and stress contribute to poor digestion, making it difficult for our bodies to extract all the nutrients it needs from food. " 9." Pharmaceutical drug use has escalated over time. Most medications deplete essential nutrients, making people more vulnerable to deficiencies. " 10." Specific times in life and health conditions may result in higher needs of certain nutrients. For example, folic acid needs tend to be higher during pregnancy, while menopausal women may be vulnerable to calcium deficiencies. " 11." BONUS - Increasing levels of environmental pollution in our air, water and food may cause our bodies to use more nutrients than normal to detoxify and eliminate harmful substances. This is especially true of the antioxidant vitamins, some of which include: the “ACE Vitamins:” Vitamins A, C, and E.

Do yourself a favor and take your Multi Vitamins.