Are you long and hard or short and stiff?

There are three key elements to a well rounded workout: cardio, strength training and stretching.  Cardio is probably the most popular.  When most people think of getting fit they turn to some sort of cardio exercise. They begin a running or walking routine, join a class and do kickboxing, dancing, or boot camp. But cardio is only 1/3 of a successful exercise routine. Strength training and stretching are important for the health of your muscles. You need both of these added to cardio to execute a good workout.

Strength training needs stretching. Typically men have no problem strength training but are reluctant to stretch. I have been told it is because they feel that it takes away for the bulk they have tried so hard to build up during training.  Women on the other hand are reluctant to strength train because they do not want to bulk up. They are more likely to take a yoga class then to start strength training. In one of my previous blogs I wrote about how important it is to strength train. This time I feel the need to talk about stretching. So many people not only don’t stretch but don’t know how to stretch.

Without stretching, your muscles become short, stiff, and brittle. Joints become very limited in movement and start to ache. No one wants to workout when they are feeling achy. When you add stretching to your routine your range of motion (ROM) gets bigger.  Your joints are not as stiff, which reduces soreness. This also helps prevent injury during your workout and in everyday activities. When your muscles and joints are flexible you can move about more freely. A wider ROM is important to weight lifting, as well. You use more muscle fibers when you expand your range, and when you use those fibers, they make the muscles stronger. Stretching also makes the fibers longer and gives you iron pumping hard bodies more room for bigger muscles.

Stretching also helps improve circulation, decrease muscles tension and improve your body and mind’s ability to relax. Poor posture often comes from the chest muscles being too tight.  Just think of gravity pushing down on us all day, putting pressure on our shoulders.  After a while, the shoulders start to slump forward and create weak back muscles and short, tight chest muscles. Stretching those muscles out can improve your posture and reduce back pain.

Stretching is a very natural thing.  If you have a dog or cat, watch them after they wake up.  The first thing they do is stretch.  Where do you think the yoga poses "downward dog" and "cat stretch" come from?  My dog actually stretches before she plays her favorite game of fetch with my son.

Like everything else in fitness, performing a stretch has to be done correctly and safely to be effective.  If you have any questions on how to stretch properly you should consult a professional.  We are always more than happy to answer any questions you have.

Written by Joann Agoglia

Edited by Robert Marshall

A Shot of Fitness Anyone Can Push-up "Easy Peasy"

With so many fitness trends on the market it is hard to know what to follow. They all claim to help you lose weight and get the body you've always wanted. There are DVDs to watch, machines to figure out, diet plans to follow with calories to count and special foods to eat. All too soon you grow tired of it all and go on to the next greatest weight loss scheme or exercise equipment in hopes to get that body you've always wanted.

 There is a piece of fitness equipment for just about every exercise. They all claim to help you perform an exercise safely and effectively. What they don’t tell you is that you don't need to spend your money on the latest fitness gadget. The simple act of learning how to perform an exercise safely and effectively will promote muscle balance in your body.

Your body can move around because your muscles work together to stand up, sit down, walk, go up and down stairs, and do all sorts of other things. Muscles working in unison is natural. Athletes often need to work one muscle group more than another because of the role those muscles play in their job. For instance hockey players may want over developed upper leg muscles because their sport requires this muscle group to be working at all times. For the non athlete this is not necessary and basic exercises are all that you really need. Of course you may get bored of the basics, but variations of basic movements can also get the job done.

Let's take the push up, for instance. The other day I saw some contraption on tv that was supposed to help you do a push up. It supported your chest, and all you had to do was push down with your arms. Someone who cannot perform a push up may think this is a perfect way for them to learn how. But a cheaper more effective way of doing a proper push up is to do a series of modified push ups. Each of these modifications will bring you a step closer to doing a full push up. Enclosed are some pictures to help you get the idea.

There are a few ways to do a good push up and many ways to do a bad one.  I will give you an example of a good push up. Before you begin lets go over the important parts of a push up. Keep your body straight making a long line from the top of your head to your heels.  Your hands should be shoulders width apart and feet about 4 inches apart. Slowly move your body forward by bending the elbows. Keep a tight stomach, inhale on your way forward and exhale on your way back. When you are comfortable doing 10 repetitions with one form, you may move on to the next.

Start with a push up against the wall.  If you have trouble with your wrists (carpel tunnel syndrome) you can make a fist and put your knuckles on the wall.

The nest step would be to find more of an angle.  A table , counter or bar like this will do

Keep finding a lower surface.  A chair would also work.

When your body gets strong enough, move to the floor on your knees.

This is the final step.  Your form should look similar to the first picture. The exception being that you are on the floor.  

If there is an exercise that you have difficulty performing or one that you just can't do let us know.  We can come up with a series of modifications to help you.

Written by Joann Agoglia
Edited by Robert Marshall

Women and Weight Loss: The Heavier, the Better

We have trained many different people of all ages with different body types and fitness levels.  Each one is as unique as the next, yet almost all of the women seem to share one common concern. This concern always pops up at the same time during their training. The second they lay their eyes on ten pound dumbbells we hear, “I don’t want to lift heavy weights! I don’t want to look like a body builder,” or “I don’t want big, bulky muscles.” Many clients do not understand that big weights do not equal big muscles despite constant reminders that I lift heavier weights and by no means would be considered bulky. Any trainer will tell you that if a person’s head isn’t committed to what they are doing, they will not be able to perform. This is especially true for women trying to lose weight. So listen up all you women who refuse to lift anything more than 5 pounds or do nothing but cardio workouts hoping to lose weight that never seems to come off.  Here is the truth about lifting those heavy weights.


Let’s start with the reason why heavier weights will not “Pump You Up.”  It is the lack of hormones and body structure that makes most women genetically unable to produce large muscles.  Testosterone is the hormone that helps bulk up.  Women have 15-20 times less testosterone than men.  This hormone is what makes it easy for men to gain muscle so quickly.  Unfortunately, it is the abuse of this hormone that produces abnormally large muscles on men and women.  So if your trainer isn’t slipping you anything in you water or injecting you with something, bulking up should not be a concern.


Now let’s talk about the many reasons why women need weight training.  I haven’t looked at any research numbers or Googled any studies, but I am willing to bet that the number one reason why women start a fitness routine is to lose weight.  There are, however, studies that support me when I say women typically stick to cardio exercise in an attempt to lose weight.  This would explain why the treadmills are always filled up at the gym, and the fast paced cardio step/dance classes are always packed.  The need to lose weight is also the reason why diet pills and so called “healthy eating plans” have become a billion dollar industry. Ahh, how great would it be if all you had to do to lose weight and keep it off was to take a pill or eat prepared meals all day?  But as many of you already know from experience, this doesn’t work, and cardio exercise alone will not be able to give you that trimmed, toned body you want.  As a matter of fact, low calorie diets cause your metabolism to slow down, causing your body to go into starvation mode.  Now add in cardio exercise. Where is your body going to get its energy from?  When your body is given a choice of using fat or muscle for energy, it chooses muscle.  Wouldn’t you?  Just think if you were given the choice of eating a bowl of fat or some lean chicken.  Most of us would pick the meat every time, and so would your body.  Strength training builds stronger connective tissue and increases stability in the joints.  The risk of injury is greatly decreased when joints are stronger and more stable. This makes it safer for you to attend that fast paced cardio class or go for 45 minutes on a treadmill.  By the way, strength training doesn’t take up much of your time. 20 minutes, 2-3 times a week can do the trick.  With a good personal trainer, cardio and strength training can be combined.  Imagine no more 45-60 minute workouts.

Another reason for strength training is increased strength.  The key word here is strength.  Increased strength does not mean large muscles.  Why is it so important?  There are several reasons why strength is vital to your health.  Let’s go over the obvious reasons first.  Muscles need to be strong to support your frame (your skeleton). “But this still doesn’t explain why we need heavier weight,” you may say.  The stronger your muscles, the easier it is to do your daily activities. You daily chores should not push your strength to the limit.  Lifting groceries, laundry, kids, or anything that involves pushing, pulling, and lifting can be potentially dangerous.  If your muscles are strong, you are less likely to have an injury.  Anyone throw their back out lately doing any of those things?

Bone density increases with weight training.  The support the muscles give the bones is critical.  Research shows that weight training can increase bone spinal mineral and enhance bone modeling.  In other words strength training reduces your risk of Osteoporosis.

One of the best reasons for weight training is that it helps you burn fat even when you are not doing anything at all.  Lean muscle increases the rate of resting metabolism; you can burn more fat even when you are sleeping!  For every pound of muscle you gain, you burn 35-50 more calories every day!  Strength train more if you want to lose weight and keep it off; don’t eat less.

Now it is not just about moving heavier weights. It is about knowing how and when to lift heavier weights.  Your muscles will not become stronger if they aren’t challenged, and it is important to work your muscles to fatigue.  It is also important to know how to lift weights.  Proper form is everything when you are weight training.  Without it, weight training can be a dangerous task.  Please seek out a knowledgeable professional. If you need help finding one, please let us know.

Written by Joann Agoglia

Edited by Robert Marshall