After the hips have been corrected or if the client comes in functioning properly, we move into exercises that continue to increase the function of the hips, but also focus on the best aesthetic development of the glutes … aka, the butt, the booty, the bum, and the junk in the trunk. A great looking butt is something that you should want, not only to turn peoples’ heads, but it a great indication that your hips are at their optimal level of function.

To see an exercises that can take your bum to the “boom boom pow” (as the Black Eyes Peas would say) that it should be, take a look at the following video. In the video, Marty Linclau-Miller, Human Performance Consultant, is demonstrating a Stability Ball Hip Extension. You can also go to our Longevity Studios YouTube Channel to view more exercises.

To learn more about how you can get the most from your exercise, you can sign up for one of our seminars or have a consultation with one of our trainers.

Now I own a company and have many administrative tasks that require me to sit … and sit … AND sit! I have a Macbook to write these blogs, articles, record videos, and be a king of social media. But maybe … just maybe there is a consequence to all this. I still workout, but seem to have more neck and back pain, especially after a heavy day of writing.

I had read the book, Sitting On The Job, a few years back, but maybe I forgot some of the lessons learned. So for all of you who need to hear it or hear it again, there was an article on MSNBC, in the health section, entitled You Sitting Down? It’ll Kill You. For those of you who don’t have time to read the article, because you need to “sit there” and move onto the next project, the quick synopsis is that those who sit the most are more likely to be fatter, have a heart attack or even die.

Elin Ekblom-Bak of the Swedish School of Sport and Health Sciences said,

After four hours of sitting, the body starts to send harmful signals.

She goes on to further explain how the body’s genes that regulate blood sugar and fat start to shut down.

For all of you who are sitting regularly, you should read the article and see the possible consequences that might befall you. I might also suggest that while you read the article, you march in place … ok, maybe a bit much but it couldn’t hurt … you’ll look silly, but not hurt!

Weigh in on what you think. Leave a comment to let me know how much time each day you sit and whether you notice anything negative from it.

Since that time, my appreciation for the squat has remained the same, but has changed in its focus. I use to have the gym rat mentality of “go heavy or go home” pertaining to the squat. Now I realize just how important the squat is for functional movement and how everyone should be incorporating some form of it into their fitness program.

Squatting is a basic, functional movement pattern that we all need in order to live our daily lives. When we are unable to perform this movement is when the problems arise. Many times I have had clients walk through my doors from their orthopedic doctor and the first thing that comes out of their mouth is “The doctor said I shouldn’t squat”. One of my colleagues, Josh Rubin of East West Healing and Performance, created the video clip, Squatology 101, that gives the answers to why the squat is essential to perform. He does a excellent job of pointing out all the benefits the squat provides.

If I kept my old paradigm, then I guess I would have to agree with the client that said they shouldn’t squat. But the new thought process would have me say, “let’s find a way to get it done that will help to improve your life and performance”. To give you some appreciation of the variety of squats that you can perform, Marty Linclau-Miller, another Human Performance Consultant at Lonegevity, and myself developed the following videos of different squat versions.

Hopefully these videos and commentary will give you a new appreciation for the squat and ways that you can include it in your exercise program. If you need some suggestions as to ways that the squat can be modified to help you, leave a comment. Otherwise ….. Happy Squatting!

Natasha has been in the fitness industry for two decades and understands the benefits of a healthy lifestyle. It’s through this commitment to fitness and living a healthy lifestyle that she expresses her passion and gets her clients to reach their full potential. She enjoys training clients of all fitness levels. She especially enjoys working with women to help them overcome the many barriers they face in their pursuit of fitness. Her certifications include Holistic Lifestyle Coach Level 1 and Exercise Coach from the C.H.E.K.Institute, National Academy of Sports Medicine (NASM) and American Council on Exercise (ACE) Personal Trainer certifications.

With the holiday season underway, most of us are already experiencing some sort of stress. With a little planning we are able to make the season a lot more enjoyable. At every other time of year, we know that sleep, exercise, and a healthy diet are key factors in keeping stress at bay. With the fuss of the season, cooler temperatures, and the temptations of holiday treats, our normal healthy habits go quickly out the window. By just following a few simple tips, you can keep yourself on track and celebrating the new year with a healthier and happier you.

1. Moderation.  Overindulgence only adds to your stress and guilt.  Have a healthy snack before holiday parties so that you don’t go overboard on what you eat and drink. Skip seconds during large holiday parties and enjoy treats in smaller quantities. Opt for fresh fruit, cheese or nuts instead of heavier dips and pastries whenever possible.
2. Sleep. During the holidays, with all there is to do, the parties, the preparations, the shopping, the wrapping, and the cooking, it is easy to pay for the additional time required from our sleep time. Understand most of us don’t get the 7-8 hours we need a night as it is. Sometimes that 20 minute power nap will do wonders for your mind and body.
3. Budget.  Set a financial budget and stick to it. Falling prey to impulse buying and going all out with credit cards will only cause guilt and repercussions in January when the bills come in. You can’t buy happiness with gifts.
4. Prioritize.   It’s okay to say no. You can’t possibly attend every party, social event, buy every gift, visit every relative, and send out cards to a hundred people. Trying to do this only leads to massive stress. Ask yourself: Do I really want to do this? … if the answer is no, then cross it off your list.
5. KISS.  Keep it Super Simple. Don’t try to do it all. Save some for next year. If baking the cookies from scratch will be too much, try store bought cookies and let the kids decorate them, they will have just as much fun. When possible order online, ship item directly to out of town family or have the store wrap the gifts for you.
6. Expectations. We believe we should feel good during the holidays but many of us find ourselves anxious and overwhelmed. The holidays are a time when our schedules and routines change dramatically. Also, our expectations of what the holidays should be very often set us up for failure. Taking a different approach to the season may make a difference. If you change your perceptions, you change your reality.
7. Acknowledge your feelings. If the holidays bring a sense isolation or loneliness to you, consider seeking out community, religious, or other social events they can offer support and companionship. Volunteering your time at soup kitchen or food pantry will offer a rewarding feeling and possible lead to new friendships.
8. Enjoy.  It’s the journey, not just the destination. Find happiness in all of it. People often get so caught up in getting ready for the one day and they fail to realize it’s all the small things that make the holidays special.

We all want the holidays to be a happy time. By having realistic expectations and not overextending, you will keep your stress levels in check. I wish you a “full of joy” holiday season!

There are many reasons for the low success rate, but the most important one is that there is no plan put in place. When a plan is developed and effectively implemented, the success rate goes up significantly. But a plan can be developed anytime and get you going at the most important time … NOW, when you are motivated to change! When you come to Longevity and want to start working out, we sit down and develop a plan that gets you started at the appropriate place and level.

If one of your objections is that the holidays are too busy, then what you are saying to us, is even after New Year’s when you get busy, you’re not going to keep working out. We are always busy! And yes the Holidays do put extra pressure on us, but I can tell you without hesitation that the people who find a way to maintain a schedule during this time of year are the ones who do not let the fitness goals slide any other time of year, no matter how busy they get. If you start during a busy time, you are better at planning to get your workouts in and you start at an amount that you can maintain, then increase as the busy times pass.

Externally imposed deadlines never result in permanent change. People who come to us who have an arbitrary timelines to their weight loss goals, follow a pattern of temporary success followed by dramatic failure. If you’re waiting for that cruise, wedding, or that New Year’s resolution, then you’re more than likely to lose the weight for a short term, but then goal will pass or you will get get bored and the weight will come back … and sometimes even more than before. What it takes to sustain your results is to connect the goal to what is really important to you. This may be health, appearance, or what fitness allows you to do and then develop goals that keep you motivated and on task.

For those that think they will just gain the weight through the holidays and then do something about it … you are starting with an huge assumption … YOU HAVE TO GAIN WEIGHT! If you do start exercising now and give some thought to all those holiday events, meals, and snacks I’ll give you an eye-opening revelation … YOU DON’T HAVE TO GAIN HOLIDAY WEIGHT THIS YEAR!!!

Whether you are looking to start a fitness plan or have been exercising regularly, I urge you to take a look now at how you can develop a plan that utilizes the holidays to focus your fitness or weight loss goals to gain even more success in the coming new year. If you need help, you can checkout our specials that can help you be a Happy New You in the Happy New Year!

Natasha has been in the fitness industry for two decades and understands the benefits of a healthy lifestyle. It’s through this commitment to fitness and living a healthy lifestyle that she expresses her passion and gets her clients to reach their full potential. She enjoys training clients of all fitness levels. She especially enjoys working with women to help them overcome the many barriers they face in their pursuit of fitness. Her certifications include Holistic Lifestyle Coach Level 1 and Exercise Coach from the C.H.E.K.Institute, National Academy of Sports Medicine (NASM) and American Council on Exercise (ACE) Personal Trainer certifications.

As many of you know, October is breast cancer awareness month. I have been reading the statistics on breast cancer and the numbers are astounding. According to Tricia M. Peters, of U.S. National Cancer Institute (USNCI) in Maryland, who led one study on the subject:

With an estimated 182,460 new cases diagnosed in the United States in 2008, breast cancer is recognized as the most common cancer affecting U.S. women.

As a trainer, I have had the pleasure to work with several clients that have struggled with the surgery and follow up of chemo and radiations treatments. I do say pleasure because these clients come with a different idea of training and a determination that others do not necessarily have. The idea of working out and getting fit has with it the meaning of a real change in nutrition, stress management, and lifestyle … but more importantly, life itself. This change is often overlooked by the general group of people that frequent gyms. I think the word I’m looking for is “awareness”. They come with a new awareness of the quality of life they want for themselves, which makes my job even more rewarding.

Many people do not realize that you can continue to workout while you’re receiving treatments. With a modified exercise program, working out can actually make you feel better. The best exercise program is one that meets you at the level in which you start it and continues to adjust to fit your needs. A regular exercise program can assist with weight gain, maximize body strength, improve body composition, and bone density. This is no different than for the general public. In my observation, what seems to be more valuable to my clients affected with breast cancer is the mental sense of accomplishment that you get from working out. The feeling of determining your own course and putting the control back in your own hands. This strengths the body, energizes the mind, and soothes the soul. All of which, help to offset some of the side effects of chemo and surgeries.

In the fight against breast cancer, exercise does not have all the answers. What it does come down to is that exercise is an integral part of healing yourself and another place to building your community that is going create the environment to boost your cancer survivorship.

Even if you are not impacted by breast cancer yourself, you probably know someone who is. I encourage all women to start activities that could help to prevent it. A reason to start an exercise program is that research has found that exercising more, eating healthier and lowering body fat, could prevent as many as 38 percent of breast cancer cases in the United States alone.

For more information about exercising with breast cancer, or any cancer, checkout the LIVESTRONG website. This site has tremendous amount of information, not just about exercise, but about cancer in general. We support this organization and how it’s trying to help the world!

If breast cancer has affected your life, let us know how by leaving a comment. If you like to contact Natasha, you can through her email, natkinson@longevitystudios.com or by calling the studio at 301-934-8855.

When:
Saturday, October 31st
11 am to 1 pm

Where:
Longevity Studios
6770 Crain Highway
Unit 2
LaPlata, MD 20646

Capacity:
Limited to 15 Participants 
(pre-registration is required)

Cost:
FREE – Longevity Studios Clients
$15 – General Public

After collecting an extensive health history, one of the first things we check is the amount of curvature in the lumbar (low back) curve. Your low back naturally should have a certain amount of curvature (30-35 degrees). If your curve falls outside this range, this could be contributing to your back pain and it needs to be corrected. A curve less than 30 degrees is considered a “flat” back and can help to wear out your spinal discs much faster, which could eventually result in a disc herniation. A curve greater than 35 degrees is considered too much curve (hyper-lordotic) and can cause irritation and inflammation to the back of the spine … again resulting in pain.

Here’s where the right exercise comes into play. The most known “core” exercise in the U.S. … World … Universe (yes, I’m sure there are little green men on Mars doing them!) are crunches. We are a crunch-happy-society! So now we get the client that walks in our door and says they don’t know why they have back pain, because they’ve been doing 100 crunches a day! When we ask how they have been doing the crunches, the typical response is “off the floor”. When we measure the client’s lumbar curve, the low back is completely flat. Sometimes the degree of curve is as low as a single digit.

Performing crunches from the floor is a great way to reduce your low back curve … and performing 100 a day would result in a fast change. To help this client out of pain, we would eliminate the crunches and give flexibility/resistance exercises that promote an increase in lumbar curve. For instance, we would want to strengthen the lumbar erectors, the muscles on the opposite side of the muscles that perform a crunch movement. This would pull the lumbar curve back towards normal position, strengthen the back in the place that needs it the most, and address the real cause of the pain.

If you’re one of those millions suffering from general back pain, we suggest you find an exercise, orthopedic, or healthcare professional that can perform tests that will identify the root cause of your back pain. From there, you should follow an exercise program that compliments your back’s needs and gets your back moving “in the right direction” pain-free.

If you’re one of those people who started performing exercise to get rid of your back pain, only to create more pain, we’d like you hear your story. Post a comment and let us know what happened.

For us to move you in the right direction for achieving your goals, we have adopted a word as the framework for how we deliver our exercise sessions. The word is “EDU-train-ment”. When I was discussing this concept with our marketing person, he thought that we had come up with an original concept … until we Googled it – Google search for edutrainment. It became obvious we were not the first to think of it, but is one of the philosophies that does make our service a wee-bit more interesting.

It consists of 3 elements: Education, Training, and Entertainment. Each element is adjusted to the right proportion and to fit you at the appropriate level for that particular exercise session.

Education – This factor is capitalized because it is the foundation for what we do at Longevity Studios. We delivery the necessary information in order for you to understand, not only the how but the why, and allow you to take accountability for your own exercise and lifestyle. We determine what the best style is for your learning and then deliver the information in that style at a level that you will completely understand.

Training – If education represents the why, this is the how. Behind the session is a collection of thought that has combined the exercise program variables (i.e., reps, sets, intensity, tempo, duration, recovery) in a very specific way. This specific way is implemented in the session and performed to achieve a specific outcome. This is the physical road that leads to your goals.

Entertainment – We are here to engage you and connect you with your deepest session experience possible. A bored, or even worse, a client completely disengaged from the session will not put forth the effort to learn and perform at their optimal level. Yes, it’s a little bit of show business!

After we have gathered assessment information, developed goals, and designed the exercise program, we determine the best proportion we should give you of our EDU-train-ment model. The proportions change based on your personality, stage of training progression, and desired session outcome. In other words, the amount of each factor in your session is in a floating range that is best suited to get you closer to your goals.

Some clients liked to be entertained more than others. The early stages of training are much more concerned with the learning process. A client training for competition in the middle of their power phase should be putting more of their energies into their physical effort. Respectively, the dominant element of the framework for these 3 scenarios would be entertainment, education, and training.

We take a lot of care to delivery to you more than just exercise. We consider your individuals needs and create an environment that supports you in your journey. We know that you come to us for more than just learning how to exercise better. You come to us to help you change yourself and your life for the better.

Second, if you are a cardio athlete … this obvious doesn’t apply to you. If you’re a Lance Armstrong, you have to ride your bike for long periods of time! But many times, there are smarter ways to train for those events as well!!

So I got alot of the same questions about “what else is there to do?” The function of cardio training is to increase your heart rate for sustainable periods of time. You can do this without the “cardio” mind-frame that is so pervasive.

One way to do this is a protocol called The Tabata Method. You perform 20 seconds of an exercise followed by 10 seconds of rest. The traditional Tabata Method only has you performing the high intensity cycles for 4 minutes. This form is for highly conditioned people, but the form can be adjusted to fit any level of fitness. You perform cycles of these exercises, much like a circuit, and it can get your heart rate to the appropriate level. You can modify the exercises and intensity to make it right for you. If you are just starting, you can work at a slower pace and use easier exercises with smaller ranges of motions. As you progress, or if cardio fitness is already high, you can turn the workouts in some specials experiences. This is not the same ol’boring routine.

Some examples of these workouts are:

Now, I don’t promote any of these workouts, exercise form, and intensity … and of course, you should always consult your physcian prior to starting any exercise program (for sake of my lawyer!). This may be a way to change your cardio to get some real results.

So let me know what you think … or if you try a Tabata workout, let me know how it goes!