Achieving Goals: Don't Put Limits on Yourself!

I get many comments on this post regarding having a goal to "Maintain."  Based on those comments I have found people like to have the goal to "Maintain" for two reasons.  First, it is easier to maintain than to move ahead in most aspects in life because hard work and dedication is involved.  Second, people put limitations on themselves regarding what they can really achieve.  The video below is from the movie Soul Surfer which is the true story of professional surfer Bethany Hamilton.  Bethany had a bright career ahead of her in surfing but on October 31, 2003 tragedy happened as her arm was bit off by a shark[1].  Despite losing 60% of her blood and nearly dying, she set a goal to surf again[1].  Below is what she has accomplished since the attack:

• December 1, 2003 she was back in the water surfing
• January 10, 2004 she placed 5th in the NSSA National Surfing Competition 
• 2005 she won the NSSA National Surfing Competition 
• Her book Soul Surfer was released in 2004
• The movie Soul Surfer was released in 2011   
• She has made numerous media and charity appearances since her injury.
• She overcame an obvious fear of sharks, got back in the water, learned to surf without and arm an became a champion surfer without an arm

Below is a clip from the movie Soul Surfer.  

After reading and watching the above do you still think your goals are too unrealistic?

I thought Bethany's story would be fitting as she was on the cover of the latest issue of Experience Life magazine and there is a short story on her. 

References:
1.  Retrieved from:   http://en.wikipedia.org/wiki/Bethany_Hamilton

Wave Loading: A Simple Way to Get Stronger During a Workout

One of my favorite resistance training programs is Wave Loading.  I learned it from Charles Poliquin's book Modern Trends in Strength Training.  It is a simple way to get stronger not only after the program is over but during the session as well.  You use rep sequences of 8/6/4, 7/5/3, 5/3/1 etc.  Rather than writing a super long post describing it, below is an example of using Wave Loading while doing a Bench Press exercise with a 7/5/3 rep sequence:

• Wave 1:  185 lbs X 7 Reps, 190 lbs X 5 Reps, 195 lbs X 3 Reps
• Wave 2:  190 lbs X 7 Reps, 195 lbs X 5 Reps, 200 lbs X 3 Reps
• Wave 3:  195 lbs X 7 Reps, 200 lbs X 5 Reps, 205 lbs X 3 Reps
• *As you can see above each wave starts with weight that is 5 lbs heavier than the previous wave.  You would end up doing 9 total sets of Bench Press today.

In a perfect world it works best if you can increase the resistance by 2.5 lb increments by using Plate Mates or 1.25 lb barbell plates.  If your gym or health club is limited, 5 lb jumps will work if you have never used the program before.  

Give it a try and see what happens.

Supplement Spotlight #3: Multi-Vitamins

Today's post describes the importance of using a Multi-Vitamin.  Multi-Vitamins are classified under the Longevity & Vitality supplement row from the Supplement Pyramid post found here.  Here are six reasons why you should use a high-quality multi-vitamin on a daily basis:

1. They Help Assist With Weight Loss.  This was proven in a study cited online in the Journal of Obesity.  The multi-vitamin group lost body fat while the other two groups (One was a placebo group and the other group just took minerals) didn't lose any weight.
2. Poor Soil Quality.  Most farm land has been over farmed and is very deficient of minerals.  Taking a multi-vitamin helps replace those lost minerals.
3. Poor Diet.  Many health experts suggest people should eat 9-11 servings of vegetables and fruit each day.  In my experience most people don't even eat three servings/day.  A multi-vitamin helps ensure you are getting the nutrients from the missed servings.
4. Medication Use.  Most people use medications in some way.  Based on the medication being used, nutrients can be lost.  For example, Birth Control Pills deplete the body of Vitamin B6, B12, Folic Acid, Magnessium and Zinc.  Statin medications deplete the body of CoQ10.  Antacids deplete calcium and phosphorus.  Antidepressants deplete CoQ10 and Vitamin B2.  There are many more that could be listed.
5. Increased Stress.  We live in a world where we are exposed to 100X as much stress as our grand parents.  There are six forms of stress (Physical, Emotional, Chemical, Nutritional, Electromagnetic and Thermal) and all of them take a tolll on the body by depleting nutrients.
6. Increased Energy and Feeling Better.  In my experience people who have given high-quality multi-vitamin use an honest try for a month had more energy during the day, slept better at night and felt better overall.

For most people in addition to a multi-vitamin it is essential to use Omega-3 and Vitamin D daily.  Think of them as the "Big 3" of supplements.

4/3/2/1 Sprint Workout: Achieve Aweome Cardiovascular Fitness in 25 Minutes or Less!

I got the idea of the 4/3/2/1 Sprint Workout from Strength Coach Charles Poliquin.  Tip #540 from his blog he describes a study from the Journal of Strength and Conditioning Research that compared two different sprinting workouts done on a track.  If you want to read the entire post and learn all of the workouts benefits click here.  The workout uses an outdoor track with distances of 400 m, 300 m, 200 m and 100 m for the sprints.   

Since it is late April and there is still snow on the ground in Minnesota, below is the indoor version you can do on the indoor running track at Life Time Fitness/St Louis Park.

1. Use the middle lane of the track (12 Laps = 1 Mile)
2. Sprint around the track 4 times then rest 4 minutes
3. Sprint around the track 3 times then rest 3 minutes
4. Sprint around the track 2 times then rest 2 minutes
5. Sprint around the track once and you are done
6. IMPORTANT POINT:  Know your surroundings and try not to run anyone over when you are doing this!!!  I can't stress this enough during peak hours at the club.

Enjoy the workout! 

References:

1. Retrieved from:   http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1925/Tip-540-The-Best-Sprint-Program-To-Build-Muscle-Lose-Fat.aspx

The Kettlebell Goblet Squat: An Effective Variation of the Squat

Many people dislike the Barbell Back Squat or Front Squat as it can be uncomfortable.  A variation that some people might like better is the Kettlebell Goblet Squat.  Even though the weight is usually considerably lighter than what can be used on Barbell Squat variations, when done properly it can be a very effective exercise and create a significant heart rate response.  In the video below Meredith demonstrates how to properly perform the exercise.

 
Key Points:  Try to slowly descend to the point right before you loose the natural curve in your low back.  One at that depth pause for 1-2 seconds and then come back up. 

Some Simple Tips to Decrease Joint Discomfort Part 3: Foam Rolling Before or After Exercise

In Part 1 of this series nutrition to help decrease joint discomfort was discussed.  Part 2 went over effective supplements for decreasing joint discomfort.  This post will give examples of Foam Rolling Exercises that will make the joints feel better.  These exercises can be used before exercise to loosen up the body or after exercise to help the body recover.  They can also be beneficial by having a calming effect if done prior to sleep.  Below are some examples (Examples 4-7 take you to You Tube demonstrations.  Future video clips are on the way).

Example of a Foam Roller

1. Arch of the Foot (Tennis Ball)
2. Peroneals
3. Soleus
4. Gastrocnemius (Calf)
5. Hamstrings
6. IT Band
7. Glute
8. Quad
9. Hip Flexors
10. Lat
11. Upper Back 
12. Pec

As simple as the above exercises sound they are often missed or skipped.  In the near future try ten Overhead Squats prior to working out.  Then spend 4-8 minutes Foam Rolling and then try the Overhead Squats again and note how you feel.  Chances are you will feel much more "Opened Up" and might have a more effective workout.

 

What Happens on Vacation When You Are Low On Vitamin D

Below are some photos of someone on our Personal Training staff.  These are taken about a week after going on vacation in Florida.  Notice how much peeling is going on. 

This person had their Vitamin D tested prior to the trip and the result was 28 ng/dL.  Had their level been 60 ng/dL+ they might have burned very little (Maybe not at all) and would not be itchy and in pain.  This is one reason to get Vitamin D levels checked ESPECIALLY prior to a vacation Somewhere warm!