By:  Nattie, NASM-CES

Packed summer coming up, but don’t want to pack the lbs????  As the weather starts heatin’ up, BBQs and beach trips are in the works! With weddings, graduation parties, and plenty of other events on your schedule, workouts can be tough to fit in and eating habits get off track.  This is a perfect time to commit to a program that helps keep you on track while still enjoying summer activities. 

Instead of getting stuck in the monotony of your treadmill workouts at the gym this summer, break loose and get outside for full body workouts with Synergy!  Join us for Synergy’s outdoor Fitness Bootcamp – PowerFit – beginning in June!

If you’re looking for a summer program that offers practical fitness and nutrition tips AND effective workouts with certified personal trainers who will get you energized and strong, this is for you!

Joining this PowerFit outdoor class is a great way to get motivated to start a fitness program and to spice up your current program to feel your physical best. It feels pretty good to get out of the office and blast through a workout outdoors, leaving the stress behind.

So, why should you join the Synergy Team for PowerFit Bootcamp this summer? 

• To follow through on a summer fitness goal
• Strength training and cardio conditioning workouts with minimal equipment
• Get outdoors
• Challenge your fitness level
• To get stronger, leaner and toned
• Incorporate new fitness and nutrition habits in your daily life
• Increase motivation and energy levels
• To feel good while enjoying summer events
• Look and feel your physical best! 

Check out the details below and contact Allyn at allyn@synergytrainingsolutions.com or Nattie at Natalie@synergytrainingsolutions.com to get signed up!

Air conditioners are starting to crank on, clothes are getting lighter, skin a little darker and temperatures inching higher. The treats of summer begin to look more and more tantalizing; ice creams, sorbets, iced coffee over regular and various warm weather indulgences begin to pop up EVERYWHERE. How does one maintain their healthy lifestyle with such tempting options? Well, after thinking in terms of moderation (enjoy that frozen Greek yogurt by the scoop not the pound)... healthy minded people turn to the ever popular smoothie!

Smoothies have been made quite useful in recent years due to the versatility of the drink. Blend up your favorite protein power, nut butter, fruits, veggies, seeds and more to create a healthy pre/post workout, meal replacement or general anytime snack to reap the healthy rewards. Take caution though! Not all smoothies are created equally. Be sure to know what to put in, when to put it in and how to do it right. 

What to Watch for:

Smoothies contain numerous healthy ingredients, but can easily become a sugar BOMB. Don't let your smoothie routine blast through your hard work. Some smoothies have as many calories as a regular milkshake! They can also be less filling, making you hungry more quickly. Be aware of your hunger levels and the ingredients that keep you full. Try to stay away from:

- Scoop of peanut/almond butter (measure your portion)

- Whole milk

- Added sugar (stick to the sweetness provided naturally by fruits)

- Portion size (3 bananas = 300 calories, mix up your ingredients)

- Easy do it on the honey (while adding natural sweetness, honey is calorically dense)

 Calorie BOMB Smoothie Examples:

Fit Bomb: McDonald’s Strawberry Banana Smoothie (22 oz.), 330 calories, 70 grams total sugars

Fit Twist: McDonald’s Wild Berry Smoothie (12 oz.), 210 calories, 44 grams total sugars

Fit Bomb: Sonic Strawberry Smoothie (Large, 21 oz.), 667 calories, 124 grams total sugars

Fit Twist: Sonic Strawberry-Banana Smoothie (Regular, 14 oz.), 443 calories, 83 grams total sugars

Fit Bomb: Dunkin’ Donuts Strawberry Fruit Coolatta (Large, 32. oz.), 590 calories, 30 grams total sugars

Fit Twist: Dunkin’ Donuts Watermelon Fruit Coolatta (Small, 16 oz.), 250 calories, 59 grams total sugars

* How do you know if your favorite smoothie is a secret fitness deadly weapon? Check the nutrition at your restaurant or online. 

The BEST Answer for your Smoothie Needs? Make Your Own:

Whether you're creating your smoothie for a meal (breakfast), before or after a workout or as a sweet treat snack; there are ways to be sure you create the icy masterpiece to meet your needs. Typically speaking, smoothies are a great way to incorporate protein into your nutrition plan. Use any powder you enjoy, adding to fruits and other mix ins. Here are more ways to incorporate ingredients to meet your needs:

Protein:

• Protein powder (whey or casein)
• Tofu
• Low fat Greek yogurt
• Low fat plain yogurt
• 1% milk

Carbohydrates:

• Berries (blueberries, blackberries, raspberries, strawberries)
• Bananas
• Pineapple
• 1% milk
• Ground oats
• Low fat ice cream
• Pumpkin
• Fruit juice (orange, grapefruit, grape - no sugar added)
• Honey (to taste)
• Chocolate milk
• Low fat plan yogurt

Fats:

• Nut butters
• Ground flaxseed
• Chopped nuts
• Oil (small portion size)

Other: 

• Cinnamon
• Sugar substitute (if desired)
• Nutmeg
• Ice cubes

Get creative with your smoothie creations! Choose a variety of ingredients and play with the addition of vegetables to get more nutritional bang for your buck! While meeting macro-nutrient needs are important (number of grams of protein, carbs and fats), the smoothie can pack a micro-nutritional PUNCH with plenty of vitamins and minerals. It's also easy to prepare a smoothie mix the evening before, to use at breakfast the next morning or throughout your busy and active day!

Early memories of the local pool, pond, lake or ocean probably take you back to a simpler time to spend hot summer days. A dip in the refreshing water was fun and exciting, not to mention a great way to stay active throughout the day. While we weren't focused on the benefits of daily swimming then, we can use those memories to excite us about plunging into this form of exercise once again! 

Summer is certainly knocking on the door and swimming is a fantastic way to incorporate activity into your day - in a FUN way! Just 30 minutes of swim time three days per week can add new challenge to your training program and provide a way to stay fit and healthy. Swimming is a great activity for everyone; especially if you are recovering from injury, have soreness in your joints or prefer to stay away from more high impact forms of exercise (ie. running, cross fit, etc.). 

Need more reason to find a nearby pool or lake? Here are more benefits to add swims to your fitness plan!

Benefits of Swimming

1. Swimming is a great LOW impact type of exercise. Unlike running and other activities, swimming provides an opportunity to incorporate a great aerobic workout with little stress to the skeletal system. When your body is submerged in water, it instantly becomes 50% lighter. If you have stiff muscles, joints or arthritis; using the pool is a GREAT way to get your aerobic exercise in, and not stress your body.

2. Looking for increased muscle tone and strength? Swimming also provides a great way to work your muscles; with a resistance component instantly mixed in. With every stroke of a hand or kick of a leg, you are pushing yourself through the water - thus providing an opportunity for resistance training (a MUST for any fitness program)!

3. Check another component of a strong fitness program off the list - FLEXIBILITY. It is important to keep our muscles loose and lengthened. This cuts down on the tightness that also causes the body pain in the hips, lower and upper back. The full range of motion associated with swimming does the trick.

4. Aerobic activity for heart health. While many of us find running a chore (or for other reasons are unable to do so) and perhaps want more challenge than a walk - swimming is a great way to increase your heart rate over a period of time, thus creating the building blocks for better heart health.

5. Calorie burning your gig? The aerobic and resistance components required for swimming burn calories just as effectively as other forms of exercise. Also, since your body is not used to swimming, you may actually burn MORE calories in the same amount of time as while performing other activities. Freestyle swimming generally burns about 100 calories per 10 minutes of swimming - the same as most running! For more intense training sessions, add intervals. Perform two laps moderately then one lap at a sprint. Repeat as your fitness allows.

6. Bring down the stress! Swimming, just like all forms of exercise, help us to de-stress and calm down. Swimming also provides an element of FUN that is often overlooked when creating a consistently successful training program. Take yourself back to your childhood and enjoy your time in the water. 

Swimming is a great way to get and stay fit - plus it's fun! When choosing your preferred body of water, be sure to remember these general safety tips:

• Don't swim alone - buddy up! Help a friend or family member with their own fitness and swim together OR be sure a lifeguard is on duty.
• Do hydrate - It's easy to forget the importance of hydrating during a swimming session - you're in the water afterall! Keep a water bottle at pool side.
• Do go in with a plan - Just as with all training, starting with a plan works best. Determine your frequency (how many sessions/week), duration (how long you will train each session) and intensity (laps, speed, etc.) for best results.

With summer quickly approaching, now is a great time to seek out your local pool and get to planning! Swimming can be done in your backyard, down the street at the local rec center or even on vacation! Get swimming!

With Memorial Day weekend in our sights, it is officially that time of year we can really start thinking about lazy days, warm evenings with friends and family and one of the best summer rituals - PICNICS! Memorial Day, the Fourth of July, mother and father's day, family reunions, birthdays and just being able to BE OUTSIDE take us to our favorite parks and backyards. What better way to celebrate life than to grab your closest friends, lawn games, chairs and... cooler after cooler of various foods and beverages. A picnic is a moveable feast!

What are your favorite picnic foods? Most set ups include the following staples:

• Hot dogs, brats, sausages and hamburgers
• Potato salad, macaroni salad, pasta salad
• Fried chicken
• Watermelon
• Sandwiches
• Breads, cheeses and sliced cold cuts
• Deviled eggs
• Lemonade
• Beer

Does this menu look familiar? These common picnic items are certainly tops on most lists, but there is a recurring theme - calorie laden doom! Your hard work this spring in the gym and the kitchen should not take a blow due to a full picnic schedule. There are a number of ways to maintain your healthy eating practices even while hitting the picnic circuit. 

Tips for Healthy Picnicking:

1. Bringing an item to pass? Be sure to contribute a healthy option - look for something heavy on vegetables (vegetable tray with a light dipping sauce) or lean proteins to grill (chicken or fish)
2. Think small! Portion control is a tried and true way to keep on the healthy track. If you want a great food picnic experience, try a small portion of many things instead of heaping piles of food.
3. One trip. Make one trip to the food table, grab the items you like and pitch the empty plate when you're done. 
4. Create color. When choosing your plate full of delicious options, create a plate with lots of color. A sure sign of a picnic bomb is pretty drab (think macaroni salad, fried chicken, pasta salad, hot dog/bun and cheese squares... all the same color!). Look for colorful items; vegetables, fruits, etc. to get more health bang for your buck!
5. But I JUST WANT TO EAT MY BURGER... why is that so wrong? It's not! Enjoy your burger but load it with heaps of vegetables and no heavy condiments (ex. mayo). 
6. Pick your 'poison'. Ok, not real poison... but choose those food items that you do not regularly eat. This is your chance to try something new. For example, cheeseburgers can be done pretty easily - but maybe the host set out something you've never tried. Instead of filling your plate with 'normal' options... try something different!
7. Don't forget to MOVE! Picnics are a great chance to connect with friends and consume lots of food. But, they're also great for movement! Play lawn games, walk around, be active! You may just work off that cheeseburger! 
8. Ditch the brews. Not only does alcohol add hundreds or thousands of extra calories, it will dehydrate you on a warm summer day. Provide an alternative; create a 'custom cocktail' for the group. This is a fun way to enjoy a drink and put a personal stamp on your picnic.

Ok, so we've got you set to hit your picnics with a plan and enjoy the practice of moderation! You are well on your way to a healthy picnicking experience. BUT you say... I love those old 'go to' cook out items. No problem! Let's take a look at our initial list and give them a healthy kick!

Favorite Picnic Foods 'Healthified':

• Hot dogs, brats, sausages and hamburgers - Try using ground turkey instead OR decreasing portion size. By providing 'sliders' instead of full burgers you can decrease calories by more than 50%! Smaller patties, buns and increased veggies will do the trick! REALLY want that homemade brat? Go ahead, but go bun-less and top with mustard instead of calorie dense mayo. 
• Potato salad, macaroni salad, pasta salad - Instead of using mayo for your base, use low fat Greek yogurt and UP the veggie content! Greek yogurt still provides the creamy texture but without all the calories and actually increases protein!
• Fried chicken - Hit the grill! Grilled chicken with a low sugar BBQ sauce will be a delicious alternative to the usual fried option.
• Sandwiches - Go small. Instead of three feet of massive cold cuts, create small pinwheel sandwiches that are cut into small bites. Include a good deal of veggies and give guests the option to add extras. 
• Deviled eggs - Again, instead of using mayo to construct these devils, use Greek yogurt! Add salt, pepper, a bit of pickle juice and it tastes just the same!
• Lemonade - Sugar, sugar, sugar. Simply check out your local grocery for a low calorie version to get the job done.
• Beer - As mentioned, look to a 'event cocktail' for guests... they'll consume less and be more healthy for it! If you are a beer lover (especially at cook outs, picnics, etc.) then look for something light (and as always, enjoy in moderation). 

The summer season is an exciting one; the weather is beautiful, scenery generally top notch, friends and family all come out of the woodwork and it's exciting to spend lazy afternoons with food munching and drink sipping. While it's important to include each and every social picnic opportunity into your schedule, it can also be challenging to maintain your healthy lifestyle. Use these tips to stay on the healthy track and enjoy yourself while doing so! Plus, spread the health to those around you! Happy picnicking!

The first thoughts, images and intuition most of us have about getting fit involve intense training sessions, hard running, lifting with all our might and a sweaty t-shirt by the end. While a consistent and challenging training program is very important to reach health, wellness or physique goals; we often forget about one of the MOST integral aspects of progression - REST! Yes, rest and recovery are just as, if not more, important that those tough workouts. As strange as it sounds, proper rest is often neglected.

To progress in any training program, we must challenge the body and introduce new and different stresses; more reps, higher weight, faster intervals, etc. Because of the introduction of these stresses on a consistent basis, the body requires proper recovery time to properly progress and prevent injury.

Why is it important to include REST into your program?

1. Decrease the chance of physical fatigue - this will also help you train more effectively on your scheduled workout days
2. Decrease the risk of injury
3. Increased chance of maintaining an enthusiastic attitude about your training and reaching your goals
4. Improve your strength, endurance and physique gains!

If you recently begain exercising more consistently, changed your program or introduced a new type of training; you may experience soreness. Commonly referred to as DOMS (delayed onset muscle soreness), this can sometimes be painful and frustrating (especially to new exercisers). But, no need to worry! While this may last 12-48 hours, the soreness retreats - all while your body rests, recovers and progresses! This is just a sign that your body is adapting to new stresses, and a sign you may need some rest. 

Recovery time is also necessary for more experienced weekend warriors. If you are training for a race, event or to take your physique to the next level, it is also important to include rest in your weekly program. Here are some basic rules to rest and recovery:

• Don't plan resistance sessions (at least not the same body parts) on back to back days. Plan your week accordingly to hit all body parts, with at least one day of rest between resistance sessions.
• If working on increasing distance for fun, a race or event; build slowly. Progressive training is necessary to slowly introduce certain overloads to the body. Going too hard, too soon, can lead to injury and poor performance.
• Build rest days INTO your program. Just as you indicate what you are training each day, indicate which days you will spend for rest and recovery. 

Sleep is one of the MOST important forms of rest to recover. Your body needs 7-8 hours each night to not only energize you the next day, but to help your body rebuild and recover from strenuous activity (training sessions, runs, etc.). The type of sleep you get is also important. Be sure your room is dark, that you are not distracted by a cell phone and that your surroundings are peaceful. This will help you get the best, deepest, sleep possible. 

While it may seem counterproductive, rest is an essential component of any successful training program. Be sure to schedule rest 1-2 days/week depending on the intensity of your sessions. Designate one day of complete rest for your body to recover and be sure to stay away from back-to-back resistance training of the same body parts. With hard work in the gym, on the streets or on the trails; rest will only help in your efforts to reach your goals!

GOLFING on vacation this summer? Do you ever leave the golf course frustrated with your swing or with low back pain? Are you looking to improve your game?  Or, are you a casual golfer, but could use some simple tips so you don’t embarrass yourself with the colleagues?  Here are some simple guidelines that you can take a shot at this summer!

How many times do you see golfers get agitated on the golf course – slip a bad word, throw a club, kick a bag – I even blame in on the tee!  But, why do we sometimes feel restricted from powering through our swing? Why doesn’t the ball go as far as we want to? Why does our back hurt afterwards?

While there could be many factors that contribute to a “bad swing,” it is often the case that THE BODY IS OUT OF BALANCE – certain muscles are too tight/short and others are longer than normal, and there is a lack of core stability and muscle strength. When this happens, swing mechanics become out of wack!

Golf is a unilateral sport, meaning the left and right sides of your body are stressed unequally. It’s important to work out both sides evenly to create symmetry and prevent muscle imbalances that could cause mechanical problems in your swing or even lead to injuries. Whether amateur or pro, if you want to improve your golf performance, focus on these three areas:

FLEXIBILITY

CORE STABILIZATION 

STRENGTH

FLEXIBILITY
Poor flexibility, such as tight hip flexors and lats, limits trunk rotation and causes muscle compensations that could lead to injury. Working on your increases your range of motion – helping you execute your swing without physical restrictions.

Try these exercises: 
-Kneeling Hip flexor stretch with side bend 
-Lat stretch on swiss ball
-Piriformis Figure-four stretch (supine or seated)

CORE STABILITY
Your core muscles generate a significant amount of power during a golf swing.  Obtaining core stability allows you to swing the club through its entire range of motion while maintaining stability and power throughout your swing.

Try these exercises: 
-Single leg bridges
-Quadriped superman on bosu ball
-Trunk rotation chops with cables

MUSCLE STRENGTH
The legs, glutes and core are what primarily provide the power involved in the swing. Upper body strength allows you to better control the club and to focus on the precision of your swing.

Try these exercises:
-Single leg Romanian deadlift
-Rear delt raises on swiss ball
-Dumbbell row with rotation

Incorporating a combination of flexibility, core stabilization and full body strength will help you improve your golf swing and hit golf balls farther - pain free!

You're bags are packed, you're ready to go, you're standing out... no this isn't a post about John Denver, but it is one that will help you keep your nutrition in check if you're leaving on a jet plane (or train, car, bus...or bike)!

If you've been keeping up with the wellness blogs here at Synergy Training Solutions, you were recently given some guidelines to stay active throughout your summer vacations. While keeping your body moving in SOME fashion may prove easy for most, often times nutrition is what takes a big hit while we hit the road for summer fun. So let's break it down. There are two distinct parts of travel; getting there/back and our actual time at our destination. Let's take a closer looks at both to establish plans for healthy habits on your vacation this year!

Even the best plans can present challenges. Perhaps you've looked into healthy options at your hotel, nearby restaurants, have planned to focus on light lean meats and/or veggies and more. But, often times it's the time in transit that can wreak havoc on those best laid plans. Let's look at some nutritious options:

• Gas Stations - Long drives mean multiple stops at whatever gas station we may happen upon; whether in a rural or metropolitan area. Even for our best efforts, those bagged pastries, giant smoothies/sodas, bags of chips and calorie laden candy bars are staring us in the face... taunting our willpower. We're in luck though! There are healthy options. Many gas stations have actually improved in the area to provide healthy snacks; look for pre cut vegetables and fruits, hard boiled eggs, and pre made low calorie sandwiches. Many stations also now have made to order options where you can have a salad, wrap or other restaurant style item. Another few protein packed options; try individual cottage cheese, Greek yogurt, string cheese and even various jerkey!
• Airports - Many of the items above can also be found in the terminals of your chosen airports. Instead of hitting the restaurant for a vacation cocktail and bag of fries; opt for water (a must when flying), salads or pre cut vegetables, chopped fruit cups and other low calorie snacks. You'll also save some money by choosing quick options at smaller stalls OR bringing your own well sealed snacks. A water tip - bring an empty bottle from home to make it through security and simply fill it when at your gate.

You've made it through the treacherous gas station, roadside diner or airport and have made it to your final destination. It's time to live it up - and you SHOULD. You're on vacation! As we preach often; everything in moderation. Be sure to enjoy yourself, your time with friends/family and your escape from the real world. We can also use some tips to keep you feeling happy, healthy and on track. Try the following to keep your vacation (and your waist line) in check:

1. Portion Control - It's certainly fine to eat things you normall wouldn't, just watch your portion sizes. Split more calorie dense foods with others or order 'lunch' sizes. What's important to is to have a treat you normally wouldn't, NOT to overstuff yourself and feel miserable the rest of the day.
2. Desserts - Here's another great opportunity to indulge in something different; but using the tactics above continue with your trip guilt free. Split desserts with others, this will also slow down your eating and allow for more pleasant talk and together time.
3. Buffet - This can be the calorie bomb that sets off your vacation happy feelings. So many choices, so little time right? Not so fast. Hitting the buffet just once/day with the average 2 trips to the food can add THOUSANDS of extra calories. The best method here? Go in with a plan; PLAN to try foods you never get a chance to eat while at home. PLAN to try a small portion of each. There's no reason to fill up on the best mac n' cheese ever if you have no room for many local items that are just as delicious. Try a little of a lot; and be happy with your buffet experience.
4. When in Rome - No, not literally Rome (unless that's your vacation destination)... BUT, eat like the locals do. In essence, consume those foods native to the area you are traveling. You are able to try different foods and get a sense of how the locals eat and live. Often times this means different seafood, vegetables and fruits. 
5. Alcohol - Here is another hidden bomb of sugary calories. While it is common that many increase alcohol consumption while on vacation; it's still important to use our common theme of moderation. Many vacation type cocktails are loaded with sugar. Pick and choose your moments to sip slowly on a delectable treat, but keep the bigger picture in mind. If you plan to have more than one drink; try to keep it light with lower calorie beers, clear liquors and sugar free options.

Vacation is a time to relax, let loose and have any type of fun you need to take a 'time out' from your usual routine. So, do it to it! If you keep moving and use some of these simple nutrition tips, you'll be completely guilt free during AND after your trip has ended!

Picture yourself in your perfect vacation spot... close your eyes - hear the waves crashing, the river rushing by, sand between your toes or kids laughing while they play in the grass. You've not a care in the world and life is good; it's summertime! What other things do you associate with your standard vacation? Perhaps your favorite local restaraunt on the beach, the divey watering hole for late nights or maybe that plate of fried food you've worked so hard to dig into. If you've been working on improving your healthy lifestyle, there's no reason not to take it on the road! As with daily life, we can find a balance even on vacation to enjoy our surroundings, small indulgance and even fit in some opportunities for movement.

No matter what your destination, there are great ways to incorporate activity into your escape from the real world. Some simple tips to think about ahead of your trip include:

• Check with your hotel or rental community; most now have access to well stocked fitness centers or have partnerships with local gyms for discounted entry. 
• Not into 'hitting the gym' while your main goal is to soak up the sun? Cover both! Plan a walk, jog or run down the beach or boardwalk around your hotel or rental property. Explore new trails with your family. There are great apps available to help plan a route, check others that those before you may have taken and to actually map your distance!
• You can even incorporate activity INTO your vacation plans - try a tour in the town or city, hike to seek out landmarks, the local environment or hit a local park. 
• Only have beach time in your future? No problem! Throw a soccer ball, football, paddle board, wake board, volleyball net or any other beach game to include some movement and fun into your day in the sand and water.

In addition to finding opportunities for movement (that are FUN and enjoyable), other challenges can be found when traveling. Sitting in a car, airport or on a plane can wreak havoc on the body. It's important to keep moving when possible. Here are some tips to keep your body moving when forced with some seated downtime:

1. While in the car - remember to include some leg movement and stretching when possible. Plan stops every few hours to walk around, perform basic stretches and refresh yourself for the next leg of your journey.
2. While waiting in the airport - airports are GREAT in their expansive length of terminals. Instead of taking moving sidewalks, keep those legs moving and walk your way to your gate. Have some time before your flight boards? Grab your bag and give your legs a walk back and forth through the terminal, there are always interesting sites (and people) to see along the way.
3. While in the airplane - as with the car, remember to include what movement you can and stretch your legs when possible. If your flight is over an hour, try to get up every so often to get your blood moving (and try to snag the aisle seat).

Looking for a great training session for a morning JOLT to your relaxed day? Try our Vacation Circuit Sizzler to get the blood pumping, body moving and you feeling great to lazy the day away!

First, be sure to find an area where you can run, use benches or other items for bodyweight exercises and also have fun with it!

Vacation Circuit Sizzler (include a run before or after for a FULL training session)

Warm Up - Jog 2-5 minutes, perform full body stretches (be sure to focus on glutes, hamstrings and hips that have likely tightened up while traveling)

Circuit - Perform each exercise 25 times, complete the circuit 3-4 times through 

Front Plank - Perform as long as you can; shoot for 30-60 seconds

High Knees

Push Ups

Squat

Cross Punches

Jump Squat (use a bench or stair for more difficulty)

Push Plank - Begin in a plank position on your forearms. Push yourself up onto one hand, then the other, back down to forearms and repeat

Walking Lunge - Complete in the sand for more difficulty

Cool Down - Bring your heart rate down slowly and perform full body stretches

Congratulations! You just completed a basic, full body workout that torched calories and tested your heart rate! Enjoy the rest of your vacation day!

It is common that most of us head off on vacation to escape the challenges of everyday life; catch a breather and relax. It is also important to remain active, not only for general health, but to help with lower activity levels and the increased likelihood for indulging in treats of many kinds. Do your body (and your progress) a favor and try one of our mentioned methods above! Fitness and vacation is certainly a healthy combination, and can BE FUN! 

Have you ever rolled out of bed in the morning, wincing at your achy back? How many times have you seen someone stand up from a chair and grab their back as they reach to the ceiling for a good stretch? After a day of gardening, or after an intense workout, do you notice that your lower back is sore? What’s the deal?

Let’s think about our daily activity: We are in a constant state of hip flexion and shoulder internal rotation. We sit in the car, sit at our desk, sit at the kitchen table, and sit in front of the television. At the gym, many of us use machine after machine – sitting in that "hip flexed" position or lift heavy weights when we don’t have strong core stabilization to support the spine. When it’s gardening season, we are dragging bags of mulch, bending over to weed or pick up heavy loads – usually with our backs. Given our lifestyles, certain muscles become overactive while others aren’t exercised enough!

Ideally – getting a professional movement assessment is the first step you should take.  The assessment will allow the fitness professional to indicate which muscles are overactive (tight) causing faulty movement, and which muscles are underactive (weak), allowing movement compensation. When the individual is unable to maintain proper posture during certain movement patterns, muscular imbalances occur and can cause injury.

While every person is different, the most common overactive muscles seen during this movement assessment are:

• Hip Flexor Complex (Iliacus, Psoas, Rectus Femoris) 
• Latissimus Dorsi 
• Weak deep core stabilizers of the spine

When these muscles are overactive, they can cause the pelvis to tilt anteriorly, placing the spine in increased extension, resulting in pain on the lumbar spine.  When you lack of core stability, the spine and pelvis are not supported, developing poor skeletal alignment, which can lead to injury – whether it’s while you are picking up heavy groceries or during a workout.

What should do you do?

Focus on increasing the flexibility of the hip flexor complex and latissimus dorsi, while simultaneously increasing the strength of the gluteus maximus and deep core stabilizers of the spine.  There are four steps to help correct these muscle imbalances: Inhibit, Lengthen, Activate, Integrate

GET STARTED WITH THESE EXERCISES:

Inhibit:  foam roll hip flexors, piriformis, lats

Lengthen: kneeling hip flexor stretch, piriformis stretch (figure four), lat stretch, knees to chest stretch, spinal twist

Activate:  core isometrics (drawing-in maneuver, quadriped alt arm/leg lift), bridges, standing hip abduction with theraband

Integrate:  squat to row with band

 What get’s in your the way of starting or staying with a fitness program? 
 

Are you too busy? 
Do you doubt yourself?
Do you have a million excuses?
Do you start the day intending to work out and then flake out?
Are you aware of how you are getting in your own way? 

Sometimes taking the first step is the toughest part.  I’ve found that a lot of people love the idea of starting a workout program, but they think that means getting up at 5:30am daily to workout for an hour.

While that works for some, it may quickly become defeating for others, resulting in an all or nothing proposition. This perspective can completely overwhelm you and be a deterrent from even getting started.

You may find it helpful to jump-start the process with a qualified personal trainer to clarify goals, set a realistic exercise program, and ensure that you are exercising in an injury-free way.

Regardless whether you choose to use a trainer or not, you might find it helpful to choose ONE goal per week, stick with it, then build from there.  For instance:

“I’m going to buy a water bottle”

“I’m going to walk up my stairs 5 times when I get home from work”

“I’m going to drink a glass of water with lunch”

“I’m going to make it to the gym 2 times this week”

“I’m going to pack my lunch this week instead of going out”

“I’m going to stretch during my lunch break”

“I’m going to drink one soda, instead of two”

“I’m going to run as far as my body feels and will be satisfied.”  

Instead of beating yourself up for not doing anything, start with ONE goal for the week!  I believe in honoring yourself and making a commitment to YOU.  If you make lunch plans with a friend, you wouldn’t stand them up — so why wouldn't you show up for yourself? 

"Just because you don't see results after a day or even a week, don't give up. You may not see changes, but every smart choice you make is affecting you in ways you'd never imagine."