Category Archives for "fitness"

August 14, 2017

Whole Motion with Derek Beres

Derek Beres is an accomplished fitness professional and the author of the new book entitled Whole Motion: Training Your Brain and Body for Optimal Health. In this book, Derek shares the interconnectedness and importance of exercise for not only one’s body but also the mind.

A healthy body is one that moves well and stays in homeostasis as much as possible. One way to achieve this to explore a range of ways to move. Continuing to move in new ways keeps both the mind and body sharp. In addition, when we focus on learning good form and use the power of muscle memory to maintain that proper form, we set ourselves up for success.

Derek also highlights several beneficial programs or concepts mentioned in the book, including:

  1. A regeneration program that assembles three basic principles of exercise that many don’t incorporate into their day to day routine, including getting up and down without pain.
  2. Using tabata as a way to get one’s metabolism and heart rate up in a short burst.
  3. The importance of interaction and relationships among those in group classes and the fitness community as a whole.

Derek also emphasizes the importance of living the present and enjoying what we do. When we engage in workouts, it is important to stay focused on what we are currently doing to maintain proper form, but also to maintain the interconnectedness of the mind and body, which yields great results for our overall health. Avoid distractions such as texting between sets or even during workouts.

To connect with Derek Beres or to learn more about Whole Motion: Training Your Brain and Body for Optimal Health, visit http://www.derekberes.com.

 

 

July 10, 2017

Using maximum overload for superior performance with Jacques DeVore and Roy M. Wallack

Sirens and Titans Fitness founder Jacques DeVore and accomplished endurance athlete and fitness writer Roy Wallack are the authors of a fascinating new book entitled Maximum Overload for Cyclists. While this book may be geared toward cyclists, the lessons and tips shared can be applied by anyone looking to improve their athletic performance.

DeVore and Wallack explain that weight lifting is so valuable for endurance athletes because they seek to add muscle size or recruit muscle that they already have. For cyclists especially, it is important to maintain a small size, so lower reps at a heavy weight will help to increase power.

The importance of the mini set is also discussed. This involves doing fewer reps in each set, yet the body is exerting close to its maximum with each rep. By doing this, the body recruits more and more muscle power to accommodate the max jumps, which leads to bigger overloads and more time training at maximum power. DeVore and Wallack also warn against skipping the self-assessment. It’s important to establish a starting point to avoid injury.

Many cyclists are concerned about managing their body weight. One way to do this is by adding more lean body muscle, because you will burn more calories throughout the day. The efficiency of the muscle is also important to consider, as the increase of power could be more than the increase in body weight. Athletes don’t realize how much of their muscle is really being used, as there is quite a bit of inactive muscle that can help take the load off of other muscles.

To learn more about Maximum Overload for Cyclists, visit http://www.sirensandtitansfitness.com or visit the Maximum Overload Facebook Page.

 

Another episode you may enjoy

Eating for endurance with Matt Fitzgerald

May 22, 2017

Stretching for better fitness with Dr. Karl Knopf

Dr. Karl Knopf is a teacher of corrective exercise and the founder and President of Fitness Educators of Older Adults. He is also the author of a new book entitled Stretching for 50+

Dr. Knopf explains that many view stretching as boring and not worthwhile, as it is difficult to see immediate results. However, many have learned outdated rules and techniques. Flexibility or stretching is having the ideal amount of mobility in your joints to be able to do what you want to do. The stretching program has to be comprehensive. People need to stretch every aspect of their body, because all parts are interconnected. The beauty of stretching is that it does not require special equipment and can be done anywhere.

Dr. Knopf discusses a few tips for stretching. First, warm up the muscles by jogging or taking a warm shower, for example. Don’t stretch to the point of pain. Remember to breathe regularly as you stretch. Don’t bounce during the stretching process, as those movements can cause micro damage to the muscles. Try not to rush. Check with your health provider to make sure your stretching is appropriate if you’ve recently had an injury.

Dr. Knopf mentions several factors that influence one’s level of flexibility. These include:

  • joint design
  • age
  • gender influence
  • physical activity
  • temperature
  • pregnancy
  • injuries

It’s important to be responsible and take care of yourself to prevent injury. Be proactive, do what feels good, and make stretching a regular part of your life.

The book is designed for all fitness levels and includes illustrations and diagrams. For more information about Stretching for 50+, visit http://www.ulyssespress.com. To connect with Karl, email knopfkarl@foothill.edu.

 

Another episode you might enjoy

Forever painless with Miranda Esmonde-White

May 1, 2017

Running injury free using the run walk run method with Jeff Galloway

Jeff Galloway is a seasoned runner, running coach, and author. His book, The Run Walk Run Method, explains his revolutionary system that gives the body rest when it needs it while running, allowing it to become less fatigued and less prone to injury.

The Run Walk Run Method was created when Jeff first began his running store years ago. He taught a beginner’s class in running, in which none of the participants had run in at least five years. To keep them engaged in the program, he added walk breaks to their running. This group remarkably experienced no injuries, as the method allowed the body to adjust to the running motion and avoid injury.

Jeff encourages this technique not only for beginners, but also for seasoned runners during training and the races themselves. He explains that our bodies weren’t designed to run more than about 200 yards at a time. Using the technique not only helps to alleviate stress buildup, but also lessens progressive fatigue, which has been shown to improve running performance times.

For new runners, Jeff recommends determining why you want to run. For complete beginners, he suggests starting with a modest amount of running of no more than 15 to 20 seconds of running, followed by a walking segment of about a minute. This helps to erase the fatigue. For the first month, keep the run walk segments short as you increase the length of the total run walk run. Gradually work your way up to 30 minutes. Don’t rush it and don’t sprint the running segments.

To connect with Jeff or to learn more about The Run Walk Run Method, visit http://www.jeffgalloway.com.

Another episode you may enjoy

Run forever with Bill Pierce and Scott Murr

April 26, 2017

Ageless Strength with Jeff Horowitz

 

Jeff Horowitz is a certified running coach and a seasoned marathon runner. He is also the author of the new book, Ageless Strength, which focuses on having the right approach to strength as we age.

Jeff explains that how we age has more to do with how we treat ourselves. As we age, our bodies stop producing as much growth hormone and lose some capability. However, if we focus on building strength, balance, and being functional with improved mobility, we will be better equipped to manage the effects of aging.

Jeff also speaks about thinking of exercise differently, more in terms of the mental component rather than just the physical motions. The goal with exercise is to enhance the number of things we can do, while continually challenging the brain in different ways to solve different problems. This improves our capability of movement and makes exercising more interesting and enjoyable.

One group that will want to focus on building more functional strength is runners, as most of their injuries come from strength imbalance. When a runner’s form is compromised, it causes stress all over the body, which can lead to injury. Runners should focus on maintaining strength laterally, which will enable their bodies to hold their form when they land each step.

The book includes different exercises that focus on meeting the challenges of each area, including strength, balance, and functionality. Create your own custom workout by choosing different exercises among the three sections. Maintain variety in your workouts to keep it challenging and fun, while allowing you to become stronger in a functional way.

To connect with Jeff Horowitz or to learn more about Ageless Strength, visit http://www.runhorowitz.com. You can also purchase the book on Amazon.

 

Another episode you may enjoy

Becoming a firebreather with Greg Amundson

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