10 posts tagged “personal training”

Well, Sue, that certainly is a strange lead-in. Yes, it is. Lots of things are strange … particularly how things connect in our minds at times.

There I was, walking backward up a steep hill (well ahead of the unit in case of an incident … wouldn’t want to be crushed by a falling outhouse!) supervising angles and distance below the unit when I realized … about half way up … my shins and glutes were not happy. Ah ha! Something to write about on my blog, I thought to myself…

Quite some time ago there were a series of posts on walking and baby steps to changing your routine – variations on a theme. This is one I hadn’t thought of at the time.

When we walk in our normal manner (or do any other routine for that matter), our body quickly adapts to the methodology. It is important to constantly add in little ‘surprises’ to keep the body ‘on its toes’ so to speak. This one (and tomorrow’s) will do just that.

Is there an area near you, perhaps where you walk now, that has a fairly steep incline? Yes? Perfect.  If not, see if you can think of one. If not, try this the next time you chance upon a hill.

Walk normally until you get to the incline area. Then, turn around backwards and walk up the incline in reverse. If you don’t do this regularly, you may need to pay extra attention to your surroundings … it is more difficult than you think.  While walking in reverse, be aware of how your body is reacting differently. The way it automatically adapts for balance; your weight distribution on your feet; the different stress on your knee and hip joints; the new sensations in your muscles.

These types of exercises are important parts of adaptation for your brain and are very useful as we age. The more aware we are of our spatial orientation, the better balanced our bodies will be. The more balanced we are, the less chance of falling and being injured.

Tomorrow: a variation on this concept.

To better balance…

Susan Crutcher, RRPr, CPTN-CPT, PHC

Life Empowerment Mentor, Health & Wellness Coach, Baby Steps to Success Expert

www.SueCrutcher.com; www.Sutopia.com

+ + + + 

Permission to reprint. This article (and all articles on this blog) is copyrighted by Susan Crutcher. You have permission to reprint this article in its entirety as long as you include the following credit with the article:

Susan Crutcher is the author of “Health & Wellness Made Simple” and is currently working on a series of self empowerment books which incorporate her baby steps to success theory. She is a life empowerment mentor, health and wellness coach, baby steps to success expert and motivational speaker, is certified in personal training and over a dozen complementary care modalities with over 30 years of teaching experience. Susan is manager of Greystone Retreat (a luxury rental home on Georgian Bay), co-founder of Academy of Holistic Modalities Inc (holistic education), editor of the Reflexology Registration Council of Ontario (RRCO) newsletter ‘In Touch’ and a founding member of the Grey-Bruce Spiritual Network (GBSN). Download and enjoy a free sample of her book at: www.SueCrutcher.com  

After completing the neck stretches section from yesterday’s post, add in a variation of this.  You have the movement down. Today, let each movement flow from one to the next.  So, in fact, you are doing head circles as opposed to head rotations (those are advanced techniques best done with the help of a chiropractor … or a priest depending on what is going on in your life!)

Put it all together:

• Do your drop shoulder exercise
• Followed by the shoulder blade pinch
• Followed by the warmup described yesterday for your neck

Now … add in:

• Starting with face and eyes forward, chin level
• Drop chin to chest
• Now rotate head toward left shoulder,
• Follow through with your head back as far as you can and looking up
• Now down to your right shoulder
• And back to chin on chest
• Repeat once more.
• Repeat twice in opposite direction

• Do another drop shoulder to relax

It doesn’t take more than about one minute longer but it will feel much better and more complete than the one yesterday.

Sue Crutcher, Personal Trainer

Life Empowerment Mentor, Success Coach

Not to worry – no horror movie stuff here.

Before you start, there are two VERY important rules:

1)      Bring your movement to a complete stop before doing the next movement

2)      Be very gentle, take it slow and easy

Today, a simple stretching exercise for your neck:

• Do your shoulder drop exercise first to relax the area a little
• Looking straight ahead, with shoulders dropped.  This is your ‘start position’
• Drop your head forward so that your chin rests on your chest (or as close as it goes comfortably); return to start position
• Lean your head toward your left shoulder as far as you can comfortably.  Hold. Return to start.
• Lean your head toward your right shoulder as far as you can comfortably. Hold. Return to start.
• Tilt your head backwards and look toward the ceiling.  Do not cheat and lean your whole body backward – just your head is moving here  Hold. Return to start.
• Do another shoulder drop
• Followed by a shoulder blade pinch
• Go over to the door and do a pec stretch

Phew! Glad that’s over.

Get back to work.

Tomorrow we’ll take the series to another level.

To a more relaxed you…

Sue Crutcher, Personal Trainer

Life Empowerment Mentor & Success Coach

It would appear from the last two posts that everyone almost everyone has issues with their shoulders and upper back.  This is probably a direct co-relation to the amount of time spent in front of your computer.  We have looked at ‘dropping your shoulders’ and ‘pinching your shoulder blades’.  Today we will approach the opposing muscle groups and stretch them a little.  Given enough time and bad posture habits, you have the potential to become hunched forward with rolled shoulders and an inverted chest.  Not a healthy or hot look at all.  So … baby steps … stretch your pectorals and deltoids. Huh? Hint: your chest and shoulders.

Every day, do your dropped shoulders and shoulder blade pinch as often as you think of them.  The ideal would be at least once an hour while in front of the computer. Now, add a new stretch into the group.  Be GENTLE with this stretch – you can hurt yourself if you are overzealous or not used to stretching. If you do overdo it, ice it immediately (10 minutes ice pack on over fabric each hour) to reduce swelling as soon as possible.

PEC STRETCH

• Stand up
• Do your shoulder drop followed by your shoulder blade pinch
• Walk over to the nearest doorway
• Raise your arms just like the beginning of the shoulder blade pinch (elbows at 90 degrees, upper arms straight out from shoulders, palms forward)
• Go toward the doorway as if you are going to walk through it.
• As soon as your upper arms/elbows touch the frame: STOP
• Now, gently (and I do mean gently here) lean forward through the door with your arms stationary on the frame.
• Feel that stretch across your chest and into your shoulders?
• Hold for a couple seconds breathing normally
• Now breathe in deeply and lean just a little bit further forward.
• Hold for a couple seconds breathing normally.
• One more time, breathe in deeply and lean yet another little bit further forward.
• Hold for a couple of seconds and return to starting position.
• Bring your arms down slowly to your sides, do a shoulder drop and return to your desk.
• Repeat throughout the day every time you leave the room (and, if your really gungho, every time you re-enter the room as well)

Within a few days of this you will notice that you are walking straighter, your back isn’t as tight and you look taller.  Keep it up – it’s a great posture builder.

CREATE a fabulous day!

Sue Crutcher, Personal Trainer

Life Empowerment Mentor & Success Coach

Already?  Yes.  A whole week has gone by...

This week we worked on:

• Add another ¼ to ½ cup of water to daily intake
• Walking a little more than normal each day
• Walking backward
• Walking sideways
• Calf stretch
• The evil plank
• Do your remember the meaning of proprioception?
• Line drying clothes

Last week review:

• Add ¼ to ½ cup of water to daily intake
• Try one new fruit or vegetable
• Attempt to eat a fruit or vegetable of each colour daily
• Not look at your scale
• Use a smaller plate at lunch/dinner
• Sleep a little better
• Clean up for one or two 15 minute segments

I trust you are adding in what you can each day.  Most of these 'baby steps' require little or no extra time in your daily schedule and are very easy to incorporate.  If you are able to keep them up for 6 weeks, they will become part of your 'routine'; if you keep them up for 12 weeks, you are on your way to a new 'lifestyle'.

Looking forward…

This upcoming week will feature baby steps to home and office organization.

To your ongoing success…

Sue Crutcher, Life Empowerment Mentor, Success Coach, Personal Trainer

Thanks to Aaron, who made a comment on yesterday’s blog regarding balance, I am now sidetracked into a different angle of ‘variation on a theme’ relative to walking.

If you have been implementing the last couple of suggestions (walking backwards and sideways) this week, you will most likely have some sore muscles.  If not, don’t worry, they’ll show up eventually.  It takes from 24 to 48 hours to feel the reaction as an ‘ache’ and everyone is different on their timing.  If you feel pain, as opposed to ache, at any time STOP immediately.  The theory of ‘no pain; no gain’ is assinine for the average human working on a healthier lifestyle.  If you’re a professional tri-athlete, it’s a different story for you.

Today:

• Continue incorporating little blocks of walking backwards and sideways into your day when you think of it and it’s safe (thinking of Yann in central London here) to do so.
• If you have sore calf muscles, here is a stretch that will help them.  Also ideal for women who habitually wear high heels (yes, April, I know they are a great conversation starter for meeting new people and yes, Jenn, I know they are part of a fabulous wardrobe), your calves are likely very tight from standing on your tip toes for extended timeframes.
• Requirement: set of stairs with a railing
• Stand on the bottom step; grasp railing with one hand as if you were going to climb the stairs (do not panic, we are not going to run or even walk the stairs today).  Place both feet side by side a little closer than shoulder width apart.
• Nudge your feet backward off the step until you are on the balls of your feet only with the rest of you suspended in space.  Keep hanging on the to railing for balance and support.
• Now, GENTLY, lower your heels as far as you can.  Do not bounce.  Just lower and hold.
• Raise back to your starting position.
• Now, GENTLY, lift up on the balls of your feet as high as you can. Again, do not bounce.  Just up and hold.
• Repeat 10 times (if you can)
• Remember to breathe.  At this point it doesn’t matter when you breathe in or out, just remember to breathe.  Some people have a tendency to hold their breath when they concentrate that’s why I mention it.  Just be aware.

That’s it.

Repeat throughout the day when you have an opportunity to do so. Do not get overly excited and do 100 of them … you’ll be sore and sorry. Although the bright side is you’ll be forced to remain sitting.  In which case, you will be able to put in many more hours than planned on Kevin Hogan’s IMWW course!

Sue Crutcher, life empowerment mentor / personal trainer / success coach

Baby Steps to Success

Since we’re focused on walking from yesterday, I would like you to try something a little different.  I call it ‘variations on a theme’ and when working with a client during a life empowerment session, we approach many issues with this concept.

In a safe location on a level surface, walk BACKWARDS.

• Check the area first to familiarize yourself.
• Do not look behind you (this will twist your neck and hurt your back if you keep it up) simply walk in reverse until you get a little nervous.
• Stop.
• Now, walk forward briskly to where you started.
• Repeat three times.
• Do this over the day a few times when you think of it.

Walking backwards will work your muscle groups in a different way even though you are using the same muscles. A slightly different stabilization process will be required by your body and this will make the muscles work harder.  Walking backwards will also stimulate the balance centers of your brain referred to as proprioception. Balance is very important especially as we age.  A senior with good balance will be far less susceptible to falls, broken bones and mobility issues.  So … start now and you will reduce potential future problems.

What the heck is proprioception?  Visit this blog tomorrow to find out!

Sue Crutcher, Certified Personal Trainer, Life Empowerment Mentor

Almost everyone could use a little more physical activity in their lives: particularly those who are interested in a lasting weight loss strategy. One of the key elements to losing weight is to increase muscle.  The reasoning behind this is simple: muscle burns more calories than fat.  Therefore, it stands to reason, even if you did not change your eating habits dramatically but did increase your muscle mass, you would begin to lose weight.  Imagine if you combined the two how much more effective both would be toward your overall goals.  We’ve spent last week working on baby steps to healthier eating.

THIS WEEK: baby steps to personal training.  BONUS: it doesn’t cost $60 (or more) an hour

If you were in my studio we would complete a health and physical assessment, determine your goals, capabilities, time allotments, interest level, equipment available and much more before delving into a ‘fitness program’ geared specifically to you.  As we do not have that luxury here, we will start with very simple, easy to incorporate, physical activities.  These will, over time, increase your muscle mass and your cardiovascular capabilities.  Overall, it means that your body will work more efficiently and be healthier.

TODAY:

Increase the amount of walking you do in the day 

• If you drive, park your car one row further away from the door at work, at the mall, when grocery shopping
• Take at least one flight of stairs instead of the elevator (you can start by just taking stairs down as it is much easier than going up) whenever the opportunity presents itself
• Go for a 5 minute walk – anywhere, any time during the day.  5 sequential minutes please.  You can do it.  I’m not asking you for an hour or even 15 minutes … just 5 minutes.

I know there are some out there who are already very physically fit ... for you, step it up a notch (just a little notch).  Do one more pushup, run 1 more minute, hold the pushup at the bottom of the move instead of the top...

To your success

Sue Crutcher, Life Empowerment Mentor and Sucess Coach

Almost everyone could use a little more physical activity in their lives: particularly those who are interested in a lasting weight loss strategy. One of the key elements to losing weight is to increase muscle.  The reasoning behind this is simple: muscle burns more calories than fat.  Therefore, it stands to reason, even if you did not change your eating habits dramatically but did increase your muscle mass, you would begin to lose weight.  Imagine if you combined the two how much more effective both would be toward your overall goals.  We’ve spent last week working on baby steps to healthier eating.

THIS WEEK: baby steps to personal training.  BONUS: it doesn’t cost $60 (or more) an hour

If you were in my studio we would complete a health and physical assessment, determine your goals, capabilities, time allotments, interest level, equipment available and much more before delving into a ‘fitness program’ geared specifically to you.  As we do not have that luxury here, we will start with very simple, easy to incorporate, physical activities.  These will, over time, increase your muscle mass and your cardiovascular capabilities.  Overall, it means that your body will work more efficiently and be healthier.

TODAY:

Increase the amount of walking you do in the day 

• If you drive, park your car one row further away from the door at work, at the mall, when grocery shopping
• Take at least one flight of stairs instead of the elevator (you can start by just taking stairs down as it is much easier than going up) whenever the opportunity presents itself
• Go for a 5 minute walk – anywhere, any time during the day.  5 sequential minutes please.  You can do it.  I’m not asking you for an hour or even 15 minutes … just 5 minutes.

I know there are some out there who are already very physically fit ... for you, step it up a notch (just a little notch).  Do one more pushup, run 1 more minute, hold the pushup at the bottom of the move instead of the top...

To your success

Sue Crutcher, Life Empowerment Mentor and Sucess Coach

Almost everyone could use a little more physical activity in their lives: particularly those who are interested in a lasting weight loss strategy. One of the key elements to losing weight is to increase muscle.  The reasoning behind this is simple: muscle burns more calories than fat.  Therefore, it stands to reason, even if you did not change your eating habits dramatically but did increase your muscle mass, you would begin to lose weight.  Imagine if you combined the two how much more effective both would be toward your overall goals.  We’ve spent last week working on baby steps to healthier eating.

THIS WEEK: baby steps to personal training.  BONUS: it doesn’t cost $60 (or more) an hour

If you were in my studio we would complete a health and physical assessment, determine your goals, capabilities, time allotments, interest level, equipment available and much more before delving into a ‘fitness program’ geared specifically to you.  As we do not have that luxury here, we will start with very simple, easy to incorporate, physical activities.  These will, over time, increase your muscle mass and your cardiovascular capabilities.  Overall, it means that your body will work more efficiently and be healthier.

TODAY:

Increase the amount of walking you do in the day 

• If you drive, park your car one row further away from the door at work, at the mall, when grocery shopping
• Take at least one flight of stairs instead of the elevator (you can start by just taking stairs down as it is much easier than going up) whenever the opportunity presents itself
• Go for a 5 minute walk – anywhere, any time during the day.  5 sequential minutes please.  You can do it.  I’m not asking you for an hour or even 15 minutes … just 5 minutes.

I know there are some out there who are already very physically fit ... for you, step it up a notch (just a little notch).  Do one more pushup, run 1 more minute, hold the pushup at the bottom of the move instead of the top...

To your success

Sue Crutcher, Life Empowerment Mentor and Sucess Coach