Are you experiencing knee or foot discomfort related to spinning?

Knee pain is usually associated with a seat position that is too high, too low or too far forward or back. Improper bike shoe or cleat position can also cause knee pain.

A new take on cramping

Dating back to the 1930s a theory was put forth that dehydration and electrolyte depletion were the primary causes of exertion cramps.

Stability Ball: Size matters

As some of you may already know, the stability ball is one of my favorite pieces of exercise equipment. I am often asked what size ball is best. I hope the following information is helpful....

To jump or not to jump...

...That is the question...Jumps are one of the five core movements taught in the Spinning program since its inception. Jumps are potentially dangerous if done with insufficient resistance, or at out of control cadences, or when done with improper form or too quickly. Very fast jumps are a crazy move known as popcorn jumps that the Spinning program definitely does not condone.

Vitamins

Vitamins, are either water-soluble or fat-soluble. The B-complex group and vitamin C are water-soluble and are not stored in the body for long. Under normal circumstances, any excess that you take will be urinated away. However, extremely high doses may be toxic.

Vitamins A, D, E, and K are fat-soluble and are stored in the fat tissues and in the liver. If taken in mega-doses, these vitamins can accumulate to dangerous levels.

Depression and Obesity

In a study from the March 2010 issue of Archives of General Psychiatry researchers examining the relationship between obesity and depression among over 50,000 subjects found that obese people had a 55% increased risk of developing depression over time and those suffering depression experienced a 58% increased risk of becoming obese.
Awareness of this relationship could lead to early detection, prevention and co-treatment for those at risk.
Daily exercise helps to lift the spirits and boost the metabolism and promote an over all sense of well-being, two valuable prevention tools.

Ask your doctor...

...can I kick the blood pressure meds to the curb? Studies show that you don't always need prescription medications to lower your blood pressure.

Saturday Morning Pilates...

...We will be working the core at 7 am on Saturday,  May the 15th and 22nd at the So. Pasadena/San Marino YMCA. Start your morning off and set the tone for the day with an energizing core work out.

From the clinic: Stretching

Stretching and range of motion exercises are fundamental to a successful cardiorespiratory program. There is evidence that indicates that flexibility training contributes to enhanced muscular relaxation improved range of motion, improved muscular balance, enhanced speed of movement and reduced recurrence of injury.
Here are some stretches:

Piriformis Stretch

The piriformis muscle can be very troublesome and cause symptoms of sciatica including pain radiating down the leg. Stretching this muscle will keep it supple and prevent it impinging on the sciatic nerve. Lay on the floor on your back and cross the right ankle over the left knee Grip the thigh of your left leg and pull the knee towards you, lifting the foot off the floor Pull the knee further towards you to increase the stretch Hold for between 10 and 30 seconds    Outer Hip Stretch Stretching the muscles of the outer hip such as tensor fascia latae and also the Iliotibial band can be effective in treating runners knee. Lay on the floor on your back Cross the right foot over the left knee, keeping the right knee bent Use your left hand to pull the right knee across your body Hold for between 10 and 30 seconds    Plantar Fascia Stretch Stretching the fascia which runs under the arch of the foot can be a useful part of treatment for plantar fasciitis. Sit on the floor with the knee bent and the heel on the floor Pull up on your toes to stretch the arch of the foot Hold for between 10 and 30 seconds

Show your knees some love

So often I hear from clients and others that they have had to curtail or eliminate certain activities because of "knee pain". My first question is always, have you had a diagnosis? The answer to that question is, almost always, no. My second question is, do you do leg work to strengthen the muscles that support the knees? Once again the answer to that question is almost always, no.
A knee injury can affect any of the ligaments, tendons or fluid-filled sacs (bursae) that surround your knee joint as well as the bones, cartilage and ligaments that form the joint itself. Because of the knee's complexity, the number of structures involved, the amount of use it gets over a lifetime, and the range of injuries and diseases that can cause knee pain, the signs and symptoms of knee problems can vary widely.
 If you have new knee pain that isn't severe or disabling, a good rule of thumb is to try treating it yourself first. This includes resting, icing and elevating the affected knee, and sometimes using nonsteroidal anti-inflammatory drugs to reduce pain and inflammation. If you don't notice any improvement in three to seven days, see your doctor or a specialist in sports medicine or orthopedics.
I have learned through personal experience the value in strength training for the legs. Simply put, weak leg muscles allow movement in the knee joint that can cause injury.
Squats, lunges, leg press and leg curls are but a few exercises that when executed properly will strengthen the muscles that support your knees.
Knowledge is power. If you are having pain, get a diagnosis. If you have a diagnosis, you know exactly what you are dealing with and what your options are. From there you and your doctor, physical therapist and trainer can put together a program to get you back on the road to recovery and possibly back at the activities you thought you would no longer be able to do.

hGH and you

Human growth hormone gets busy while you sleep. That awesome training session you had today will set in motion physiological adaptions in your body while you rest....

"Abs" From The Clinic

Part three of the, Vanity muscle series. The abdominal muscles are a group of 6 muscles that extend from various places on the ribs to various places on the pelvis. They provide movement and support to the trunk, often called the core. These muscles also assist in the breathing process, postural support and defining the form.  The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.
From deep to superficial the abdominal muscles are:

• Transversus Abdominis - the deepest ab muscle wraps around the torso, creating an effect similar to a back support belt and has a tremendous effect on body posture. 
• Internal Obliques are a pair of ab muscles, residing on each side of the torso. They have a tremendous affect on posture and are involved in, among other things, rotation and lateral flexion of the spine.
• External Obliques are also located on either side of the torso and affect body posture to a lesser degree and are involved in rotation and lateral flexion of the spine. 
• Rectus Abdominus also known as the six pack is the most superficial of the abdominal muscles and like the external obliques is affects posture to a lesser degree.

When performing exercises for the abdominal muscles such as crunches and leg raises, the back should be rounded.
See you in the gym!!!

"Pecs" From The Clinic

Part dux of the vanity muscles. Pectoral muscles along with the biceps and abdominal muscles are sometimes called vanity muscles because they are the most visible and therefore garner the most attention. Push ups and chest press are among some of the most popular exercises for the pectoral muscle group.

"Bi's" From The Clinic

Biceps are one of our, "vanity" muscle groups and the bicep curl is the most common exercise for building those muscles, using any type of resistance i.e.… dumbbells, barbells, resistance bands, cables or machines.

Weekend Riding

The weather this past weekend was perfect for riding. The Saturday ride to Bonelli Park was great.

Fitness on the road

Fail to plan, plan to fail...One of my favorite sayings. Why let business or vacation travel destroy your fitness schedule and eating habits and leave you feeling unhealthy when you return.

Beat the cold and flu season

Could regular exercise be your first line of defense in
the cold/flu season?

Knees and running

There is mounting evidence that running properly is good for your body, including your knees.

To yolk or not to yolk....

...according to the USDA, the egg yolk has been getting a bad rap!