balance ball for exercise and improve posture right at your desk

Here are a few great balance ball exercises you can do on the floor close to your desk or right at home!!  These exercises are designed to improve posture and energy!  The following exercises can be performed daily.  It will only take you 5 minutes!  Please consult your doctor before trying any of these exercises:

1.  Hip and back extension:  Starting position:  Place heels on top of the ball, legs almost fully extended and hips resting on the floor.  You are in the 'face up position.'  End position:  Lift your hips off the floor until legs are fully extended and it feels like you are pushing up with your heels and your body weight is balanced between your shoulder blades and heels.  Do not push up with your neck.  repeat 10 times, breathe out while pushing up and breathe in while returning to the starting position.

2.  Leg Curl:  Starting position:  This exercise begins exactly like the Hip and Back extension above, except you place the ball behind your knees.  End Position:  Begin by lifting your hips off the floor until they are in line with your knees and shoulders, then pull your heels toward your buttocks until the bottom of your feet touch the ball, repeat 10 times.


Pacing is important! Lift up to a count of two and descend to the floor to a count of four.  Breathe and relax through the entire exercise, even if you get tired.  have fun!!

Fitness for Fun!: heart rate zones for endurance training and weekly diagramming

Fitness for Fun!: heart rate zones for endurance training and weekly diagramming

www.pfswellness.com/downloads

heart rate zones for endurance training and weekly diagramming

back again!  We have 5 heart rate (HR) 'zones' to use for us to be our best for our next race! Again, I encourage you to read ''SERIOUS training for endurance athletes."  The first two HR zones, (OD and EN), are focused on building your capacity to use oxygen, phosphates, sugars, and fats efficiently so your muscles, (cardiovascular and skeletal), can work better for longer periods of time.  Also, your blood vessels, (capillary density), need to improve.

It is easier to work on mechanics at a lower intensity.  You have more time to focus on how you should move when you get into a higher intensity level so you can run faster for a longer period of time while keeping your HR as low as possible.  In other words, working through your full range of motion, (ROM) as relaxed as you can while working as fast as you can through your entire ROM.

You spend the greatest amount of time in these two HR zones throughout your training, especially at the beginning of your training.  In addition, you spend more time doing resistance training at the beginning, (WT) so you can tolerate greater stressors of high endurance training with respect to your bones, muscles, ligament, and tendons.

When you chart your weekly minutes, you will be spending 90% of your time, in the first eight (8) weeks of training, in these two zones as well as resistance training, (WT).  Keep in mind, I have created two different periodization schedules, (fixed and variable), one for beginners and one for advanced endurance athletes.  Please reference my website for these periodization schedules.  Enjoy!!

My next blog will focus on the next two HR zones, Interval Training (IT) and Race Pace (R/P) , and more detail about weekly diagramming!

HR Zones and setting a weekly baseline in and out of periodization training

If you are a high endurance athlete doing marathons or triathlons, you need to read the book, "SERIOUS training for endurance athletes," by Rob Sleamaker and Ray Browning.  It is a wonderful book about periodization training.  Periodization training is a cyclical system designed to assist a person's ability to train at higher heart rate for a longer period of time when training for a high endurance event.

When I do periodization training with my athletes, I have used much of their information in designing a periodization plan.  I have created my own type of periodization plan and user-friendly documentation system from beginners to seasoned athletes.  Again, I use much of their information to create a customized plan that is safe, re-produceable, user-friendly, and effective.  Go to the downloads section of my website and click on the periodization training links to see the spreadsheets on what a marathon or triathlon periodization plan looks like!

It is important to remember different heart rate zones have different purposes no matter if you are training for an event or just want to increase your aerobic abilities.  Heart rate zone training is very motivating! You know what the heart rate zone is as well as how long you need to be in each heart rate zone every workout!

For example, your lowest heart rate zone will help the body burn more fat over a longer period of time, will enable to the body to enhance the ability to transport more blood to more parts of the body, take away more waste products, and help the person move more efficiently.  We spend at least 50% of our total time exercising in this zone, therefore; each workout should include 50% of this intensity.

There are several other benefits elicited when training in the lowest zone, but you can read about it in their book or call me.

My next blog will focus on the other heart rate zones and the effects these zones have on the body and setting a minimum number of minutes weekly.  Also, we will look at diagramming your workout schedule for the week!

Aerobic endurance training for fitness and performance

Alright, testing is done, now it is time to calculate your target heart rate range (THRR) and the zones with that range if you are planning a marathon or triathlon.  After getting clearance from your doctor, if applicable according to your risk factors and exercise history, is to calculate your resting heart rate (RHR).  There are several ways of doing this.  Contact me to get more details on the variety of ways to get your RHR.

You need to calculate your max heart rate and then use the calculation to find your THRR, again dependent on your exercise history as well as your RHR.  Go to the link and refer to the article on calculating your max HR if you wish to try this on your own.

My next blog will discuss HR zones and setting a baseline number of weekly minutes, (NOT MILES),  for fitness or periodization training for marathons or triathlons.

Fitness for Fun!: Motivation and Exercise

Fitness for Fun!: Motivation and Exercise

Diagramming weekly and documentation daily-think ahead for more and better strength training sessions

So now you have had your first fitness test.  The tests we performed evaluated your present body composition, risk for heart disease, cardiovascular endurance, muscular strength & endurance, and range of motion respectively.  Diagramming weekly and documenting daily will help you focus where you need to spend your time so you can reduce your stress, risk for disease, and reach your fitness or performance goals.

There are three (3) types of diagramming & documentation forms I use for my clients as we proceed through the strength or performance program. The difference between a strength training and a performance training program will ultimately be the reduction in time needed to perform the exercise while maintaining optimal technique as well as achieving or maintaining the strength ratio(s) between opposing muscle groups. 

When you design your workout for the week, there are several elements needing consideration.  They include a review of your fitness testing results to help you focus on the primary muscle groups needing attention, balanced scope of exercises, the correct protocol, frequency of activity, intensity, and recovery for you to feel good and stay motivated.  

I pre-load the documentation forms with a protocol customized for each client.  The documentation forms you see on the website include a universal protocol of exercises.  You can reference the strength training articles in the fitness section for more guidance and direction when deciding what is right for you.

It is important to diagram your workout for the week on the day before or the day of your first session.  As you progress through your week, knowing how much time, intensity, type of exercises, and the number of sessions needed are all important elements in reducing stress, doing more workouts, and maintaining your journey.  You can find all of these diagramming and strength training documentation forms in the fitness section of my downloads page on the website.

The next blog will focus on aerobic training as well as periodization training for an endurance event such as triathlon or marathon.

Affordable, Healthy Supper Series: Mediterranean (demo + hands on)

Affordable, Healthy Supper Series: Mediterranean (demo + hands on)

Wednesday, 20 Apr 2011 6pm - 9pm

Dining out = spendy. Making dinner interesting = challenging. Making dinner healthy = important. This series aims to bring you a healthful, well-priced dinner out while teaching you how to make it again and again at home.
Join chef Rachel Rydbeck on this fun and interactive class highlighting the importance of putting supper on the table that is not only delicious, but nutritious AND affordable.
On the menu:

• Zesty Hummos
• Kalofagas with Grilled Whole Fish
• Orzo Pilaf
• Apricot-Bulgar Pudding Cake

http://bookwhen.com/kitm

The next step in a successful fitness/performance lifestyle

So now you have the information on motivation and what motivation means. You can use motivation to start or enhance you fitness/performance lifestyle.  The next step is to know if you are physically ready to begin a fitness program or where you should focus your energy in your performance regimen.

If your doctor says you are physically ok to begin or elevate a training regimen, then you need to know which factors of fitness you need to focus on.

Fitness testing gives you the data and direction as to where to focus your time and energy.  I outline eight fitness tests giving you a comprehensive approach when it comes to your risk of disease and what your fitness level is in each category as compared to people of your same gender and age group.

The fitness tests I use are outlined on my website in the 'fitness training' section.  The document is simply named 'fitness testing.'  From this baseline information, you can now focus on one or more areas needing improvement.

More advanced exercisers will also need to focus on strength ratios, especially when it comes to performance sports.  I teach you what strength ratios are and how they affect your posture, your ability to move efficiently, and prevent injury.

If we reflect on the elements of motivation, you need to have a purpose for starting, maintaining, and progressing through your journey.  Having fitness goals based on objective, valid, and reliable tests is a valuable tool no matter if you are training for the first time, have been fitness training for 25 years, running marathons, triathlons, or are a performance athlete.

I have the good fortune of knowing a wonderful person who is a chef.  Chef Rachel Rydbeck has agreed to allow me to post her recipes or recipes she has found to be healthy and delicious!!  Here is the first awesome recipe of my blog!

Creamy Garlicky Asian Salad (inspired by Martin Yan, Quick and Easy)

Dressing

1/2 cup any nut, toasted (walnuts, pine nuts, almonds, peanuts, etc or a blend)
1/4 olive oil
1/4 cup rice vinegar
1 tablespoon fish sauce
1 tablespoon sesame oil
4 garlic cloves, lightly crushed
1/4 cup chopped fresh cilantro leaves and stems
1/4 teaspoon black pepper

Blend all ingredients in a food processor or blender.

Salad

1 head romaine lettuce, washed, dried and torn into bite-sized pieces
2 avocados, peeled, pitted and diced

Toss lettuce with enough dressing to coat leaves (er on the side of thick). Garnish with avocadoes and serve extra dressing on side.


The next post will discuss fitness diagramming and the actual fitness exercises in a routine!!

Motivation and Exercise

Feeling good and having a purpose are two of the main elements in becoming motivated to get fit and staying fit. The thing to remember is to find a purpose for every workout. Each workout is a success, no matter if it is 3 minutes a day or two hours. There is a science behind motivation. Go to the fitness training section after you click on the 'download' tab of my website @ www.pfswellness.com now to learn more about what motivation is and how it affects your health!

I share a self-care worksheet for any client whether it is massage therapy, kinesio taping or fitness training. There are several different kinds of documentation forms for several types of exercise programs I offer. Accountability is a main factor is adherence to a program and a major factor in staying motivated through results. If you document regularly, your training will stay top-of mind. You will have more fun. Fitness will be a more valuable committment to you and those who support you.

My next blog will focus on getting started. What is the safe, efficient, and effective one can start and maintain a fit lifestyle.

For all of you who want to understand what it means to be fit for life and fit for fun, it is important to know your current limitations. You will have more fun achieving and managing success, if you do your plan consistently.

Composing your formal and informal support team before you begin your journey are two of the major components of long-term enjoyment and safety in fitness or performance training. We need others to help us along the way.

Hire the professionals that have the best credentials, experience, and have people like you who have achieved the results you want. If you hire, TRUST them! Agree to that before you hire any professional.

Ask your friends and family to help you in achieving and managing your journey. They are not responsible for your setbacks, but they are responsible, in part, for your daily success.

More details to follow soon!