TIPS FOR CHOOSING A PERSONL TRAINER

Tips for finding and working with a personal trainer: healthclub.com

Hiring a personal trainer should be a rewarding and productive experience, but retaining a trainer represents a commitment of both your time and money. To get the most from a trainer and your workouts, make sure that you enlist a personal trainer who has the experience and training necessary to help you achieve your personal fitness goals.

Consider the following as you search for the best personal trainer for you:

Personal trainers are increasingly more likely to hold a Bachelor's degree in exercise science or a related field and/or to be licensed physical therapists or athletic trainers.

Not all "certifications" are the same. Some require rigorous study of exercise physiology, while others may only require applicants to pass a very simple on-line quiz. You should feel free to ask for a trainer's credentials before committing to working with him or her.

Several nationally and internationally recognized certifying organizations have achieved accreditation of their personal training certifications from the National Commission for Certifying Agencies (NCCA). For a listing of these organizations, please visit: http://www.noca.org/ncca/accredorg.htm. Certifications that have recently become accredited may not be listed. For the most up to date listing, please contact NCCA at (202) 367-1165.

Always check with your doctor before starting a new exercise program, whether at a health club or at home. Inform your physician if you are changing or increasing the amount or intensity of your workouts and if you are interested in adding dietary supplements to your routine.

Ask friends and co-workers for recommendations of personal trainers and the reasons why they like a particular club or fitness professional.

A quality health club or gym is a great place to find and work with a personal trainer. Talk to fitness directors at local health clubs to find a qualified trainer that meets your individual fitness needs.

Meet with prospective trainers first to find out how they would work with you and what kind of programs they might recommend to achieve your personal goals.
Keep in mind that a personal training certification does not qualify a trainer as a nutrition counselor/dietician, physical therapist, or other specialized healthcare provider. A good trainer should not recommend specific supplements, medicines, or curative practices for illnesses, injuries, or health conditions unless they have the appropriate credentials.

Trust your instincts. If you don't believe a trainer will motivate you, that person is probably not right for you.

Make sure a trainer has the experience necessary to work with you safely and effectively. Just because a trainer is accomplished at helping clients prepare for marathons, they may not be the right person for someone just getting back into a fitness routine.

Tell your trainer about your level of experience, current level of activity, fitness goals, and all medical conditions or dietary requirements. Be sure to share all relevant information about your health and physical condition necessary to develop a fitness program that is appropriate for you.

If you have existing injuries or a chronic health condition, make sure that your trainer works with your doctor to develop a program that is appropriate, effective, and safe. Your personal trainer should ask you to complete a health history questionnaire to help identify any existing medical conditions.

Take your time and research all the potential trainer options thoroughly to maximize the investment you make in both time and money.

National Commission For Certifying Agencies:

Accredited Certification Organizations/Programs as of October 30, 2006


Organization/Program and Expiration Date

American College of Sports Medicine
Certified Personal Trainer 4/30/2011

American Council on Exercise
Clinical Exercise Specialist 8/31/08
Group Fitness Instructor 8/31/08
Lifestyle and Weight Management Consultant 8/31/08
Personal Trainer 8/31/08

National Academy of Sports Medicine
Certified Personal Trainer 11/30/10

National Athletic Trainer's Association Board of Certification
Entry-Level Athletic Trainer Certification 10/31/10

National Council on Strength and Fitness
National Certified Personal Trainer 4/30/10

National Federation of Professional Trainers
Certified Personal Fitness Trainer 11/30/10

National Strength and Conditioning Association (NSCA) Certification Commission
Certified Personal Trainer 4/30/08
Certified Strength and Conditioning Specialist 4/30/08

Flat Line

At 6:00 A.M. I reluctantly left the dragon's lair to torture a few willing clients with intensive physical labor. For some odd reason they seem to enjoy this, and even pay me for my efforts. It's a strange relationship that we have; I simply point to various mechanical devices and order them to to push, pull, shove and buck until they are exhausted. For an hour this scenario is repeated until every muscle in their body has been thoroughly abused. Then compliments and good-byes are exchanged, and we plan to meet again in a couple of days. How this even qualifies as a profession is beyond me, but such as life.

However this impromptu post is not about fitness; it's about my aero sport all terrain bed with dual power pump (that was a mouth full). After I got home from my morning ordeal, I went to climb aboard my comfy air mattress, and then ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhh son of #@$#^&*!!!!!! damnnnnnnnnnnnnnnnnnnnnnnnnn!!!!!!!!!!!! My bed is no longer the fluffy cloud of heaven it use to be. Instead it has sunken to the depths of hell, along with my deflated spirit and any hopes of having a good night's sleep until tomorrow, when I go to the mall to retrieve another. Maybe I can turn the bed sheets into a hammock.

Friend or Foe?

B-Flx & Greg

"Friend or foe?" It depends on what side of the ropes your standing when you ask me. Pictured above is me standing shoulder to shoulder with a rival competitor, just outside the ring that we fought in the night before trying to bash each other's head in like two lion seals during mating season.

"Keep your friends close, and your enemies closer."

Don't Think, Do

I am not one who likes to live life through exhausting amounts of thinking. Quite frankly, it is a waste of time. Life is the here and now. I can only control what is before me, not what was in the past, and not what will be. My actions at the moment are my only concern; when that instance is gone, I move on. In this way my mind is never cluttered with over-analytical evaluations. People often think to the point that they frustrate and confuse themselves. They stumble over ideas and concepts to the point that they can no longer decipher what is real and concrete, and what is not.

Anyone who has taken two or more of my kickboxing/boxing classes knows that no two classes are ever the same. I compose each lesson as it happens, then I start over again next class. I laugh inside every time someone asks me prior to class, "so what will we be doing today?" Then my internal laughter becomes external as I reply, I have no idea, I have not started teaching yet. Some people find it very hard to believe that I create each class off the top of my head, but I do. I am secure and confident in the knowledge that I possess, and I act in accord with the situation at hand without hesitation or doubt. My instinctual style of teaching allows class participants to physically and mentally grow without the constraints of routine, stale, and boring formats.

I also apply minimalist thinking inside the ring. Once the match has begun and the first blow has been thrown, any thinking there was to do should have already been done. Fists of fury do not wait for you to decide what is the best course of action. One has to know and feel what needs to be done. Indecision and hesitation is a disaster waiting to happen when your sparring. If the knowledge that you need is not at the forefront of your mind, and you find yourself reaching back to remember what to do, you will get hurt. Punches and kicks can reach you in a split second. Opportunities to counter appear and disappear quickly. Blocks have to be fast enough to beat strikes to the point of impact. With this said, it is easy to understand why there is no time for over-thinking inside the ring. A good fighter remains in a state of readiness, so that their actions are in the present and not an after-thought that came too late.

Do not conceive to the point that you miss out on doing.

Sexual Health

Does sex count as a form of cardiorespirtory exercise? Although bedroom escapades may get you all hot and bothered, the answer is no. You and your partner may feel like you have gone the distance in a 12 round bout, because both of your hearts are racing and you're each covered in sweat. But in reality these after shocks are largely due to hormones, not physical exertion. The act of sex burns very little calories. However, if you can find a way to move large muscle groups in extensive ranges of motion in rapid succession over a 30 to 60 minute time frame, then you can qualify your sexual habits as a form of exercise.

Good luck with that!




FIT FACTS: FROM THE AMERICAN COUNCIL ON EXERCISE

Studies Show Exercise Can Improve Your Sex Life


Exercise is not only a well-documented means of maintaining muscle and losing fat, recent studies propose that it can also revitalize your sex life.

In a February 1999 issue of the Journal of the American Medical Association, scientists found that sexual dysfunction is more likely among those with poor physical and emotional health, and plays a major role with negative experiences in sexual relationships and with overall well-being.

Studying sex and exercise

Sexual function is affected by general health, and the more you can do to improve your health by taking good care of yourself, the better your sex life can be.

Doctors at the New England Research Institute found that regular, vigorous exercise can be effective at lowering impotence risk. The researchers studied more than 600 middle-aged men who hadn't reported any problems with impotence. After eight years, the men who exercised regularly were less likely to have problems.

Vigorous exercise - the equivalent of walking two miles or burning 200 extra calories a day - was most effective.


On the opposite coast, a University of California, San Diego study of 78 healthy but sedentary middle-aged men documented changes when the men were assigned to exercise three to four times a week for one-hour sessions.

Overall, the former couch potatoes reported more reliable sexual functioning, more frequent sexual activity and orgasms, and greater satisfaction.

Yet another study, conducted at the Harvard School of Public Health, revealed that men who exercised vigorously for 20 to 30 minutes were about half as likely to have erection problems as inactive men. The scientists in this study also discovered that as a man gained weight, he became more susceptible to experiencing erectile dysfunction (E.D.).

Women's sex lives can also benefit from regular exercise. Researchers at the University of Texas at Austin studied 35 women, ages 18 to 34. On two separate occasions the women first watched a short travel film, followed by an abbreviated X-rated film.

To begin with, the subjects cycled vigorously for 20 minutes. The second time they didn't. Researchers calculated their sexual response using a device that measures blood flow in genital tissue, and discovered that the women's vaginal responses were 169 percent greater after exercising.

More to love

Doctors believe that exercise has the effect it does on increasing sexual potency because it strengthens the cardiovascular system and improves circulation. Good circulation is important for sexual function.

Other things that hamper circulation include obesity, smoking or heavy alcohol use, however losing weight and quitting smoking or drinking didn't improve sexual function the way exercise did.

If exercise can do so much for your sex life, shouldn't more be even better? The answer is no, according to the same doctors who did the studies. Heavy exercise can actually decrease testosterone levels, leading to a less-robust sexual appetite.

In addition, over-training can compromise the immune system, which could also adversely affect sexual performance.

Exercise, while not a panacea, can be just what the doctor ordered for physical and psychological complaints.





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Knee Pain

Whether at a sporting event, the gym, or the park on a sunny day; knee braces have become a familiar sight. In the general U.S. population alone, an estimated 80,000 to 100,000 anterior cruciate ligament (ACL) injuries occur annually. You might think that most of these injuries are due to blunt force trama to the knee. On the contrary, approximately 70 percent of ACL injuries in the U.S. are due to non-contact activity. Nor do you have to be a competitive athlete to blow-out your knee, just awkwardly stepping off a curb can cause painful injury. To further compound the situation, ACL injuries have a strong correlation to acquiring arthritis in the affected knee. In addition, posterior cruciate ligament (PCL) and medial collateral ligament (MCL) injuries can also cause discomfort and instability in the knee joint.

Another common cause of knee pain are meniscal tears. Menisci are c-shaped pieces of cartligage that absorb shock between the upper and lower leg bones and provide stability in the knee joint. The lateral meniscus is located at the outer side of the knee, and the medial meniscus is positioned at the inner side of the knee. Often meniscus tears envolve twisting or torque of the knee joint, especially when the foot is planted and the knee is partially flexed. Improper form while engaging in activities such as kickboxing, tennis, and soccer can cause this type of injury. When meniscus tears accur, they can often be accompanied by ligament damage as well. As we age this protective cartilage can become worn and more susceptible to injury.



These are just a few of the causes of chronic knee pain. Fortunately, minor ailments to the components of the knee joint can usually be cured with rest or home remedies such as ice and heat. But more serious injuries may require surgery or use of anti-inflammatory medications. If you are experiencing pain and or swelling in the knee past three consecutive days, I highly advice you to see your doctor to diagnose and treat the problem. Be sure to provide your medical practitioner with as much information as possible as to the extent of your pain, and activities and motions that affect the knee. Treatments will vary depending on the amount of damage.

Fashion Eye For The Gym Guy

They say, "discretion is the better part of valor." Do exercise good judgment when deciding what to wear to the gym. Now before I continue, let me say that I understand that fashion is a matter of personal choice, and everyone has the right to express themselves as they see fit. But quite frankly some choices just do not make sense to me. Just because some popular clothing item looks good being adorned by a mannequin in a store front window, does not mean it is going to look good on you or I.

"Oh what a tangled web we weave, when we practice to deceive, ourselves that is."

Whoever said, "clothes make the man", clearly did not live during the age of spandex. It seems the fashion police have been so concerned with manufacturers and consumers of fur clothing that they let the spandex abuse crisis slip under the radar. I blame spandex for my chronic case of T.M.I. (Too Much Information), which is what I get every time I have to bear witness to a guy walking around the gym in tight spandex shorts with a clearly formed impression of his tally-whacker highlighted like an outlined chalk figure at a murder scene. Till this day, every night I have this recurring nightmare of middle-aged men chasing me along the beach in Speedos with Buddha-Like stomachs that prevent them from viewing their own feet yelling, "Rub my belly!" The only thing that could be worse is dreaming of myself as a child running around the Neverland Ranch with Michael Jackson in Speedos gripping his crotch and chasing me yelling, "Touch it all!"

Feet don't fail me now.

Women are culprits too, committing heinous acts of spandex abuse as well. Now, I have to admit that I do enjoy seeing the cling of spandex around the body of a woman with shapely curves in all the right places, which I guess is a matter of opinion. But I am also of the school of thought that believes that wherever your curves lie there should be enough material to cover them. There are women who try to get into elastic outfits that did not fit three years ago when they were ten pounds lighter and two sizes smaller. Stop trying to delude yourself into thinking that you are the same size you were in high school (bull-sh*t.) Dress for your size, not the size you want to be. You might find this hard to believe, but the stretch of an elastic waist band does have its limits. Tease me with a little flesh, and save some for the imagination. Trust me women, seepage of T&A, rolls of fat bubbling from under tops and bottoms, and textile jammed in the crevices of your body is not sexy at all. The only things you will attract with this look are maladjusted idiots, perverts, and yeast infections.

Give your little sister back her clothes.

To avoid social embarrassment, ridicule, finger pointing, and disgusted looks, here is a list of ten gym fashion faux pas.

1. If you decide to go commando (under-wear free) underneath your bottoms, make sure there are no peek-a-boo gaps that will allow everyone to see your secret garden. Once or twice I suffered the fate of Oedipus as the retinas of my eyes were seared by the sight of the one-eyed snake frolicking in the grass. It was far more tragic than being turned into stone by Medusa. Thanks to eye surgery and five years of therapy I have been able to slowly assimilate back into a normal life style.
2. If you're a full-figured woman or a husky man stay away from horizontal stripes across your body. It gives the visual perception of making you look bigger in addition to looking like a prison escapee. Or if the lines are multi-colored, you windup looking like a roll of fruit flavored Life Savers Candy.
3. If you have to get a running start and jump into a pair of shorts or pants to get them on, they are too small for you. You probably have not fit those bottoms since the third grade. Likewise, if putting on your top feels like a wrestling match, it is too small for you.
4. Yes, there is a casual atmosphere at the gym, but not so casual that you can start wearing your under-wear as outer-wear. Perhaps, people who spend a lot of money on their under-wear might do this, so that attention to their bloomers is not limited to themselves. Or maybe, there is nothing more comfortable than running on the treadmill in a thong or brief.
5. Unless you are doing karaoke night at the local pub singing, "I Wear My Sun Glasses At Night" wearing shades inside the gym makes you look either blind or stupid. The eighties are gone, get over it.
6. Women tying your sweat shirt or jacket around your waist only serves to draw more attention to your ass. It is like trying to throw a napkin over an elephant to disguise the fact that it is there. It only makes sense that if you add layers to an area that is already pronounced, it is just going to appear even bigger.
7. Let us all wear gender appropriate clothing. Guys wearing crushed velvet scooped neck tank-tops is a no-no. Only Prince can pull off some fashion discord like that. So unless you start singing and become famous, stay out of the Miss Teen section at Bloomingdales. Women, do not try to play the role of the stud. There is nothing less attractive than to see a woman wearing over-sized men's clothing draped all over her body. The end of the sleeves on the shirt are five inches past the tip of her longest finger, and the inseam on the crotch is just twelve inches from the ground, so that she looks like M.C. Hammer.
8. Unless you're part of a construction crew on stand-by, the cut-off flannel shirt, jeans and boots are not quite what you want to wear to a spin class. Oddly enough, a pair of Timberland boots will not lock into the foot pedals of a spin bike.
9. If you work out five days a week in the same outfit, but only wash it once a week, then you are both stinky and unfashionable. You might want to think about adjusting your wash-to-wear-ratio. But if the weave at the armpit of a t-shirt is embedded with the color of golden-brown bio-hazardous sweat to the point that the bleach you use ignores and refuses to clean it, then it is definitely time for a change of wardrobe.
10. Unless you're wearing leg warmers with the anticipation that Hollywood producers will make Flash Dance II, let us leave that fashion statement in the past along with parachute pants with asymmetrical zippers, Member's Only Jackets, coats from Sears with the fake fur around the hood and pencil holders on the sleeve, mood rings, and leisure suits.

One more note before I end this post. Just in case I go senile in my older age and I am unable to make this plea, if anyone out there ever sees me walking around wearing a tank-top, suspenders, plaid Bermuda shorts hiked up to my chest, long dress socks to my knees, and sandals while I am either cutting the lawn or barbecuing with a apron on that says, "Kiss the chef", do be kind and shoot me.

Penny For Your Thoughts

Today, I woke up in a most generous mood, anxious to enlighten and spread my wealth of knowledge. So it should not take me too long to write this post, because my generosity is not free (Nike shoes and clothes don't come cheap), and the only thing I know for sure is my name. None the less, I will try to the best of my ability to answer some of the most frequently asked questions about health and fitness. So lets dim the lights, and put our hands together, it's time for another episode of "Ask The Trainer."

1. Q: I have multiple health problems which include high blood pressure, diabetes, an over-active thyroid, a heart murmur, arthritis, and frequent kidney stones. What should I do to relieve the symptoms? A: You will need to re-enter the gene pool, die and come back. Only next time try to be a little more discerning about choosing your parents.
2. Q: My butt is so flat. What can I do to curve my posterior? A: Learn to live with a flat ass. But if the baggy pockets of space in the back of your jeans bothers you too much, try sticking a throw-pillow back there.
3. Q: How much water should I drink? A: Sixty percent of the body's composition is water, so I would say a lot. You do the math.
4. Q: Should I hire a trainer to help me reach my goals? A: Of course you should, did you think I was joking in my opening statement about the price of Nike shoes and clothes being so expensive?
5. Q: B-FLX can I take one of your boxing classes, if I have never boxed before? A: No, I do not have time to field questions that need answering from rookies.
6. Q: Should I eat before I exercise? A: That's like asking me, "can you drive your car without gas?" Eat one to two hours before you start strenuous exercise to give your body time to digest the meal. Partake of a heavy meal any closer to exercising, and the contents of your stomach may not remain a secret for long.
7. Q: What cardio exercise is the best? A: The one that gets you off your lazy ass.
8. Q: How do I lose fat? A: Put your fork down, close your mouth, and slowly back away from the buffet table. Or you might just try eating every other day.
9. Q: Should I take supplements? A: What? You don't like real food? Who the hell drinks two shakes for breakfast and lunch and eats a sensible dinner of lettuce and carrots?
10. Q: How do I lift and firm my bust line? A: Try standing on your head and let gravity pull your breast back the other way.
11. Q: Where do you get your music for class? A: What difference does it make? Judging by the way you move in class, you can't hear the beat anyway.
12. Q: How do I firm my stomach? A: Suck your stomach in and hold your breath.
13. Q: How do I increase my body mass? A: Guys cut your testicles off and become a eunuch. Women try having a few kids.
14. Q: It hurts when I raise my arms above my head, what should I do. A: Don't raise your arms above your head, just point to what you want on the top shelf.
15. Q: What can I do about celluloid dimples? A: Try filling in those dimpled areas with putty, and then paint over it with a color that matches your skin tone.

I'm sorry, we're all out of time. Tune in next week, when I answer the do's and don'ts of gym fashion. Until then, smile it makes people wonder what you're thinking about.

What did you expect for just a penny?

Thanksgiving

Once again it's that time of the year when US families get together and stuff themselves with turkey up to their eyeballs. According to Answers.com the average weight of turkeys purchased for Thanksgiving is 15 pounds, meaning that approximately 690 million pounds of turkey were consumed in the United States during Thanksgiving in 2005. Needless to say, turkey communities around the country are in an up-roar, due to the alarming statistics. A spokesperson for the turkeys says: Many turkeys are trying to beat the November 23rd deadline by evacuating their barnyard homes for the safety of federally protectected wild life reserves. However, some turkeys are having difficulty getting a good wind under their tail feathers for take-off. So turkey community leaders are asking organizations such as the SPCA, Animal Humane Society, Petco, and the radical group Vegans Against Meat for assistance in providing transportation. In a recent interview with a former White House official, Chef Hatchet, told news reporters, "turkeys are over-reacting, and they should appreciate being the symbolic center piece of attention." As Chef Hatchet turned from the podium it is alleged that he was over-heard muttering, "the blade is sharpened for thee."

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Holiday Fitness Tip:

To turn on your caloric afterburner, you have to be familiar with the term EPOC (excess post-exercise oxygen consumption). EPOC is simply the state where the body's metabolism is hyperactive following exercise. Thereby, the body burns more calories after exercise than before the activity was initiated. So take advantage of EPOC and super-charge your body's metabolism by exercising 30 - 60 minutes prior to stuffing yourself with turkey, and ideally consume your meal within 30 -45 minutes after completing the workout. This is how you eat and burn.

The Color Of Progress

All practitioners of Tae Kwon Do begin their training with the same objective in mind, to achieve the rank of black belt. Although the black belt is a symbol of advanced skill, its attainment does not mark the end of a journey, rather it is the beginning of advanced exploration toward the goal of physical perfection, moral certitude, and intellectual clarity.

It takes several years of dedicated training, blood, sweat, and yes, pain (the kind that lets you know you're alive) to become a first degree black belt. But the reward for those who are able to endure is increased physical and mental ability, extraordinary focus and discipline, giving one the ability to break pine boards with both hand and foot, and perform air-born punches and kicks landing with complete control. As impressive as these feats of skill may be, if you continue training past the rank of first dan (in Tae Kwon Do, there are ten levels of black belt, each one is known as a dan) you will discover there are even greater rewards and opportunities to be realized.

The Philosophy Of The Belt System
Early pioneers of TKD (Tae Kwon Do) did not use a belt to indicate rank, but merely as a practical means to hold one's clothing in place. But over a long period of time, as they practised their belts would become soiled and darkened. Eventually a darkened belt of a TKD practitioner began to symbolize someone who had practiced extensively, and was well versed and highly-skilled in the art.

In the modern era of TKD a black belt still symbolizes a practitioner of advanced skills. However, the black belt is part of an incorporated belt-ranking-system which not only outwardly indicates a practitioner's physical proficiency, but their mental and philosophical growth as well. The WTF (World Tae Kwon Do Federation) has standardized the progression of belts and recognizes five belts below the black belt: white, yellow, green, blue, red. The beginning students wear the white belt. The absence of color symbolizes innocence and purity as evident by a beginning student's lack of knowledge of TKD. Next the yellow belt represents the rising sun, the source of all life. At this stage the student begins to flourish and learn the basics of the art. The next belt is green, the color of well-rooted things growing upward toward the sky. During this stage the student starts to develop power. Next is the blue belt, the color of the sky, boundless and ever reaching. At this stage a student begins to stabilize their power and focuses on reaching their fullest potential. The color belt before reaching black is red, the color of blood which is the vital essence of life. Students at this level are refining and deepening their power and control. Finally, the black belt represents the color of all the belts combined. This stage represents technical mastery executed with calm dignity and sincerity.

Black is the color of the spectrum in which all colors blend into one.

Each One Teach One

Chokyonim (which means instructor) is the title given to a student who reaches the rank of first degree black belt or first dan (which is the minimal level of competency required to teach what he/she knows). At this point a student has a moral obligation to give back to TKD from which they have received by passing along the knowledge they have learned to other students following in their footsteps. Secondly, teaching helps to hone and consolidate a black belt's skills and understanding, bringing them more and more in accord with themselves in mind, body, and spirit. This understanding extends to all practitioners of the martial arts including the masters. In addition to reaching for a higher understanding, new black belts are expected to solidify their physical capabilities through constant training with the goal of increasing speed, precision, power, agility, stamina, and flexibility. The idea is to exhibit total will over the body, to achieve a state of perpetual readiness, able to attack or defend at any point and time along a 360 degree radius. Achieving near flawless execution of this kind will require many years of training, but time passes quickly for those who are dedicated.

You can tell the experience of a black belt practitioner by the shading of his/her belt, ash being the noblest.

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Movement Starts From The Inside

The core is where the body's center of gravity is and where all movement begins and ends.





Core: the central section of the body consisting of the cervical, thoracic and lumbar spine, pelvic girdle and hip joint, and all of the muscles that attach to these specific areas.

The musculature of the core is divided into two categories: stabilization system and the movement system. The stabilization system primarily provides stability of the lumbo-pelvic hip complex, while the movement system is responsible for movement of the core. However, both systems of the core must operate in harmonious unison to establish nueromuscular efficiency throughout the entire body. How well you are able to exercise or perform any movement at all is directly affected by how well the core functions. As such, these two interdependent systems must be trained appropriately to allow for the entire body to function efficiently during dynamic exercise and movement. In order to do this one must work from the inside out (stabilization system then the movement system).

Working inside out is contrary to how most individuals train their core in the gym. Many of us have developed strength, power, neuromuscular control and muscular endurance in the movement system. But few people have properly developed the deep stabalization muscles required for lumbo-pelvic-hip complex stabilization. Quite simply, you have to be stable before you can move. When the movement system is strong and the stabilization system is weak, the body senses imbalance and forces are not transfered or utilized efficiently throughout the body. Don't believe me, just look around your local gym and you'll find numerous people stumbling, and bumbling their way through lunges, squats, and overhead presses. A weak core causes inefficient movement and can lead to predictable patterns of injury, including low back pain.

But don't fret, there is a simple two part solution for stabalization: 1. Drawing-In Maneuver - the action of pulling the belly button in toward the spine. Secondly, maintain the cervical spine in a nuetral position during core training to improve posture, muscle balance and stabaliization.



Often I notice people protruding their foreheads forward while performing various exercises, which preferentially recruits the sternocleidomastoid (muscles that run along the sides of your neck). This results in increased compression of the cervical spine, and also leads to pelvic instability and muscle imbalances as a result of the pelvo-occular reflex. This is why it is important to maintain the eyes level during movement. Hyperactivity in the sternocleidomastoid muscle extends the upper cervical spine, and causes the pelvis to rotate anteriorly to realign the eyes. It's quite clever how the body tries to adjust to the abuses we inflict on it. None the less, such adjustments lead to muscle imbalances, decreased nueromuscular control, and lack of stabilization.

Muscles of the stabilization system are primarily slow-twitch, Type I muscle fibers, which basically means that they repond best to time under tension. Proper training of these muscles requires sustained contractions of 6 to 20 seconds.

Muscles of the Core:

Stabalization System - Transversus Abdominis, Internal Oblique, Lumbar Multifidus, Pelvic Floor Muscles, Diamphragm, Transversospinalis

Movement System - Latissimus Dorsi, Erector Spinae, Iliopsoas, Hamstrings, Hip Adductors (Adductor Magnus, Adductor Longus, Adductor Brevis, Gracilis, Pectineus), Hip Abductors (Gluteus Minimus, Gluteus Medius, Tensor Fascia Latae), Rectus Abdominus, External Obliques

Make Some Noise For The Ring Girl

Look mom, I shaved.

Ah, the lovely ring girl, whose purpose is to... What the hell is her purpose? Outside of serving as a sexy round reminder, there is not much to being a ring girl. You pretty much just need to hold your stomach in, arch your back, push your chest out, smile, look cute, raise your arms high, and try not to bust your ass in six inch pumps climbing between the ropes. How easy is that? Does this even qualify as a job? I mean really, no one had trouble keeping track of what round a match was in before ring girls came along. It seems to me that for many men the sight of exposed cheeks and a pair of silicone breast mounted on high heel shoes is a visual distraction, likely to prevent a man's eyes from focusing on anything above a woman's nipple line, thereby defeating half the ring girl's proposed purpose. As far as the other purpose of attracting spectators to the boxing/martial arts world goes, I can't ever recall refusing to attend a fight, because the ring girl wasn't going to be in attendance, or deciding to go because she was.

Another thought I have (besides the ring girl's questionable purpose) is where do interested women go to apply and interview for the exciting and rewarding job of a transit-numerologist adult entertainment hostess? I have never seen job offerings advertised in the paper by employers seeking heel-toe canvas walkers with big breast able to scale high ropes, count to 12, smile and play to large crowds of blood-thirsty, sex-starved, middle-age men (with pole-dancing experience being a plus.) How much do ring girls get paid, is it by the hour or round? Do you have to provide your own thong? Is there room for growth and promotion? Are there long hours involved with this job, and what about benefits? How long before you can join the union? There must be some sort of established industry standards, at least about looks, because most of the ring girls I see seem to be fairly attractive and in-shape. But singling out people with a certain look seems a bit discriminatory if you ask me, I don't think an unattractive person would have any difficulty holding up a round card. Besides, who is to say what's attractive, and what isn't. I know a lot of guys and gals, who like a plus-size-bomb-shell, and wouldn't look twice at a salad nibbling, water drinking, cracker munching, diuretic taking, tofu, yogurt eating, over-concerned about, exercise and weight control model. The big girl or guy is the cat's meow for some folks. In fact, plus-size modeling is a booming business (seriously), Queen Latifah is a thickly curved soul-sister with an attitude to match getting paid well from front cover print, commercials, movies and music. Which brings me to another question, how come there are no ring boys? I figure if the men's bouts feature ring girls, it's only fair that the women's bouts feature ring boys. Layla Ali commands enough respect in the boxing world that she could demand a dozen ring boys wearing just some man-panties be present at all her fights. I wonder if Title IX covers this type of sex discrimination?

In the end, I guess the answer to why professional fight venues have the number toting ring girls is simple. Professional sports in general are controlled predominately by men, which includes the management, promotion, and staging of most sporting events. Likewise, the majority of spectators who attend sporting events are men. Two things that men love most are sex and sports. So why not have some of both? As the saying goes, "what the customer wants, is what the customer needs and gets." Both it is then.

By the way, does anybody know what round this is?

My Aching Back

Well-well Mr. or Mrs. Daddy Warbucks, you are finally moving on up to that delux apartment in the sky, where fish don't fry in the kitchen and peas don't burn on the grill. But getting your turn at bat in the big leagues just might be putting a pain in your back.

In 1977, a study was conducted that looked at low back pain occurrence in lower- and middle-income countries around the world. It was speculated that the populated lower income rural countries would exhibit higher rates of low back pain due to harder physical labor, versus higher-income populations where urbanizied desk-jockeys predominated. Researchers unexpectedly found that the opposite was true. Further, it was demonstrated that low back pain was significantly predominate among workers in enclosed workspaces such as offices.

My conclusion: don't worry little underlings and worker-bees, the "man" is going to get his right in the back.

Low back pain is one of the major forms of musculoskeletal degeneration seen in the adult population, affecting nearly 80 percent of all adults. Researches have shown that men who spend over half their workday sitting in a car have a 300 percent increased chance of disc herniation, bringing new meaning to "on the road again."

So my "Nanky" (grandmother) was right, idleness really is the devil's workshop.

Beware of Yoga

I have no problem admitting that the practitioners of yoga wierd me out, right a long with the eccentric instructors who run these spandex pajama parties. Through the years while working in health clubs, I have had my share of run-ins with some of these edgy pathological euphoria seeking yuppies. There have been instances that I have had to restrain myself from grabbing one or more of them and keep from beating him/her unconscious with a rolled up yoga mat. Afterwards, I would have liked to have stood over their limp bodies and asked, "do you feel relaxed?" I know that seems a bit drastic, but these moody little creatures can pack quite an attitude.

Unlike private studios that exclusively offer yoga, health clubs provide a variety of different types of classes. Thus there has to be a greater cooperative effort by members and instructors to transition smoothly from one class type to another. For instance, 60 minute classes are really 55 minute classes to allow one class time to put away their equipment and exit the aerobic studio, so that the next class can enter and set-up their equipment. Now this can become an issue at any gym regardless of the class type, but I find participants and instructors of yoga are the most stank about it. Members routinely show up for yoga classes 15 - 20 minutes early to huddle around the doors and windows of the aerobic studio to affirm their presence, while they take turns staring at the class already in progress and checking their watches. This annoys me to no end, because these same critical time keepers are not half as prompt about leaving as they are coming. Unfortunately, I have had to teach one of my boxing/kickboxing classes prior to a yoga class and deal with these early- bird K-Mart shoppers. The next time it happens, I think I will turn my class loose for some practical experience with live targets.

Next, there is the removal of their shoes which they leave outside of the studio. Just lovely, now everyone in the gym can have the pleasure of smelling sweaty feet emanating from 2 dozen pairs of Birkenstock sandals. It's like a 2 ton cook-off contest of chitterlings (small intestine of swine.)

Here is another novel thought, hot yoga. I think it is a great idea to turn up the heat to the temperature of hell while you pose like a pretzel in lake size puddles of your own sweat. Oh what a delight it must be for women to see over-weight hairy back middle-age men in Speedos displaying their package. If your lucky ladies you might have the opportunity to be seated behind one of these burly stud-buckets when he poses in such a way that it gives you a great view of his back-shot.

God help you if you ever leave an item behind and you have to go back to retrieve it after a yoga class has started. Once the seance begins, it's cult members only. If you feel a sharp pain in your back later on that evening, you'll know that the head yogi has put roots on you. Better make a call to "Buffy The Vampire Slayer."

My advice to you is to go to the gym in pairs, avoid making direct eye contact, keep a yoga bite antidote handy in your gym-bag, and most importantly never leave your keys in the aerobic studio just before a yoga class is scheduled to begin.

Gym Lingo 101

Feeling perplexed


If you have recently joined a health club for the first time, you may not be quite up on the gym lingo. So here are a few terms that you are bound to hear, but might not be familar with:



1. Rep or Repetition - one complete movement of a single exercise

2. Repetition Speed - the speed with which each repetition is performed

3. Set - a group of consecutive repetitions

4. Rest Interval - the time taken to recuperate between sets

5. Max or Maximal Strength - the maximum force that a muscle can produce in a single, voluntary effort, regardless of velocity

6. Maximum Heart Rate = (220 - age)

7. Single Set - performing one set of each exercise

8. Multiple Set - performing a multiple number of sets for each exercise

9. Pyramid - increasing or decreasing weight with each set

10. Circuit Training - performing a series of exercises, one after the other, with mimimal rest

11. Superset - performing a couple of exercises in rapid succession

12. Split Routine - a rountine that trains different body parts on separate days

13. Training Intensity - an individual's level of effort, compared to their maximal effort, which is usually expressed as a percentage

14. Juice - slang term for anabolic steroid

15. Hypertrophy - enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension

16. Plyometric - exercises that enhances muscular power through quick, repetitive eccentric and concentric contraction of muscle

17. Push-Pull - performing an exercise that moves a resistive force away from the body, followed by an exercise that pulls a resistive force towards the body

18. Body Mass Index (BMI) - total body weight in kilograms divided by the height in meters squared, which is a measure of overweight and obesity in adults

19. Pre-Exhaust - performing a single joint exercise prior to performing a double joint exercise for the same body part

20. Post-Exhaust - performing a single joint exercise after performing a double joint exercise first for the same body part

Gym Myth 4: Strength & Power

I'm Confused!

Strength & power are not one in the same.




Strength - The ability of the neuromuscular system to produce internal tension in order to overcome an external force.

Power - Ability of the neuromuscular system to produce the greatest force in the shortest time.

These two terms are not interchangeable, and are often confused or misstated by even those in the sports & fitness industry.

Gym Myth 3: I Don't Want To Get Bulky

They say something is better than nothing, but doing shoulder presses and bicep curls with dainty fluorescent colored dumbbells is close to doing nothing. It's a case of she who fears doing too much; does too little.

How many times have I heard this broken record, "I want to tone-up, but I don't want to get bulky?" But how does one tone-up without a sufficient amount of resistance to challenge the body? The answer is you don't. Secondly, weight training alone will not make you bulky - (which is a less accurate term for maximal muscular development).

Many women have an unfounded fear that lifting moderate to heavy weights will cause them to develop muscle size that of a competive body builder. Like all sports, competitive body building takes a refined deliberate effort beyond that of just general fitness. Maximal muscular development is not achieved by sheer accident or by just lifting heavy weights. There are other variables in play besides sets, reps, and load. Secondly, it's a bit more difficult for women to increase muscular size as compared to men. Mainly because men possess more of the hormone testosterone than women. But this is not to say that a woman is not capable of gaining significant muscle mass; just that the speed and size of muscular development is not the same between the sexes.

When women refer to toning-up it's usually with the following goals in mind: reduce body fat and increase lean muscle mass. Resistance training with moderate to heavy loads has a desirable effect on both of these goals. Among the many unique qualities of the human body is its ability to adapt or adjust its functional capacity to meet desired needs. But the body will only adapt if it has a reason to adapt. So waving around 5 pound dumbbells no heavier than the briefcase you carry to work each day is not going to initiate a cause for change. You get out of your training what you put into it. So crank up the intensity if you want to see some changes.

Gym Myth 2: Carbohydrates Are Not Your Enemies

Carbohydrates are compounds comprisied of carbon, hydrogen and oxygen and are generally classified as sugars (simple), starches (complex), and fiber. But more importantly, your body's first choice for energy are carbohydrates and should comprise the majority of your daily caloric intake. Generally speaking, most moderately active adults should have a carbohydrate intake of between 50 and 70 percent. This will provide the necessary volume of fuel needed for energy to have a productive workout.

A monosaccharide is a single sugar unit, many of which are connected to make starches (the storage form of carbohydrates in plants) and glycogen (the storage form of carbohydrates in humans). Monosaccharides include glucose (commonly referred to as blood sugar), frutose (or fruit sugar), and galactose. Diaaccharides (two sugar units) include sucrose (or common sugar), lactose (or milk sugar) and maltose.

Despite the bad press and erroneous information about carbohydrates, due the popularity of low-carbohydrate diets, there is no need to reduce your percentage of carbohydrate intake to reduce fat. Weight loss or gain is due to total caloric intake, not by the type of macronutrients ingested.

The reasons why low-carbohydrate diets cause weight loss is because of low caloric intake and loss of fat-free mass. It makes sense that if you reduce your total caloric intake by dropping or drasticlly limiting carbohydrate-rich foods from your diet you will lose weight. But note that a long with the caloric reduction is the severe reduction of glycogen stores. For every gram of glucose taken out of glycogen, it brings with it 2.7 g of water. In the first week of a low-carbohydrate diet the loss of muscle glycogen (including water) can add up to significant reductions in body weight. This is how fad low-carbohydrate diets can promise dramatic results in a short period of time. But losing weight in this matter seriouly compromises the body's performance and function. Any eating style that omits a macronutrient such as carbohydrates is unhealthy.

Benefits of Carbohydrates:

Nutrition that fat and protein cannot provide (from complex carbohydrates)

Keeps glycogen stores full to provide energy for working muscles during intense physical exertion

Proper blood sugar levels, if there is a consistent intake of low glycemic carbohydrates

Spare protein for building muscle

They efficiently burn and ultilize fat and protein and

Parts of the central nervous system rely exclusively on carbohydrate.


So in a nut-shell you have the truth about carbohydrates; now go eat an apple and some carrot sticks.

Gym Myth 1: "Fat Burning" Zone?

Like King Author's knights on a quest to find the Holy Grail, people in gyms unhappy with their appearance try to walk, run, pedal and step with the hope of finding the magical "fat burning" zone.

Often on the control panels of cardio-machines like the treadmill and the stair-climber are diagrams that suggest there is a powerful state of being (ideal heart rate) that will allow one to effortlessly reduce their body fat, called the "fat burning" zone. A mythical phenomenon that allows one to utilize 100% fat stores for energy while doing cardiorespirtory training for an extended period of time. The notion that the body can be brought to a state where by it just uses fat for energy during exercise is false.

If you are seriouly concerned about fat reduction, know that this can only be achieved when there is more energy being burned than consumed. This is known as the Law Of Thermodynamics. The only time the body burns 100% fat for energy is at complete rest. However very few calories are being expended. So don't think you can sleep your way to a trim waist line.

Remember, it is not how much fat you burn that ultimately determines weight/fat reduction, but how many calories you burn. You simply need to burn more calories than you take in.