Move your body!

CategoriesBlog Live Fit. Move.

The Magic Bullet

What if I told you I had a magic bullet, one that might cure obesity and cardiovascular disease?  Would you want to know what it is?

Listen close, and I’ll tell you:

The magic bullet is exercise. And we’re not talking running a marathon or spending hours at the gym. A brisk 20-minute walk each day reduces the risk of coronary disease by 30 to 40 percent. Just 20 minutes!

In the article “Regular Physical Activity: A’Magic Bullet’ for the Pandemics of Obesity and Cardiovascular Disease,” professors from Florida Atlantic University have concluded that regular physical activity is the closest thing to a magic bullet to combat the epidemic of obesity and cardiovascular disease. 

Here’s the crazy thing though: Only 20 percent of Americans meet the recommended levels of regular physical activity and about 64 percent don’t engage in any physical activity. 

“If regular physical activity were a pill, then perhaps more people would take it,” wrote the article’s co-author, Dr. Charles H. Hennekens.

So why don’t people exercise more regularly?
Two main reasons were suggested:
1) Time and effort needed for regular physical activity 

2) Limited knowledge about the immediate and long-term benefits of regular exercise

For years, we’ve been sold diets. So much so that “there are a lot of misperceptions about the role of regular physical activity, caloric intake and calories burned during exercise,” wrote co-author Steven Lewis. “And, as a result, dieting has been recommended as more practical for weight control than regular physical activity, and this is a big problem.“ 

If the goal is to simply lose weight, diet only may get you there, but it’s tough to maintain progress. Exercise is key. With physical activity, you gain lean muscle mass, which increases your body’s metabolism and resting calorie burn, which help in achieving and maintaining weight-loss goals. Ideally, regular physical activity would include cardio as well as resistance training, such as lifting weights.

The benefits of resistance training include the prevention or limitation of age-related sarcopenia, improved maintenance of muscle-mass strength and a decreased risk of osteoporosis-related bone fractures, falls, physical disability and mortality.

The bottom line: Cardiovascular disease is now the leading killer worldwide. The article cites that the lack of physical activity accounts for 22 percent of coronary heart disease, 22 percent of colon cancer, 18 percent of osteoporotic fractures, 12 percent of diabetes and hypertension and 5 percent of breast cancer cases. Furthermore, physical inactivity accounts for approximately 2.4 percent of U.S. health-care expenditures, or approximately $24 billion a year.

While awareness and support to fight diseases increase, the lack of sufficient physical activity by 80 percent of the population goes fairly unnoticed.  

Support from both corporations and society is critical to building awareness. Companies need to offer their employees incentives and opportunities to incorporate physical activity in their daily lifestyle. Society must embrace physical activity to the point where it becomes the norm.  

How will you find twenty extra minutes to move your body today?

CategoriesMove.

Dropping the Dead Lift – Why Do It?

If you have come to Flow during our peak hours (usually 4:30-7:30pm), you have probably seen some pretty impressive Deadlifts lifts of 300, 400, and even 500 plus pounds in our free-weight area. If you haven’t had the fortune of seeing it, I am pretty sure you have heard, or felt the impact of the weights hitting the ground after each successful repetition. Though these feats of strength and power are pretty amazing to witness, they don’t come without question and concern.

The number one question I receive regarding our heavy dead lifters is: “Why do they have to drop their weights? Isn’t that dangerous? ” Believe it or not, a lot of the answer has to do with safety when performing this exercise.

However, before we get in to the “why”, I want to be clear that when I say drop the weight, I don’t mean literally letting go of the bar and letting the weights slam to the ground and roll all over the place (though some coaches do have their clients perform the lift this way). Instead, dropping refers to a quick and controlled lowering of the bar with very little resistance from the lifter. In this scenario the lifter basically keeps two hands in contact with the bar (while maintaining a neutral spine and proper posture) and follows the bar to the ground allowing gravity to do a majority of the work. Please do not get this method confused with the rapid fire “touch and go” deadlift that has been made popular by CrossFit over the past decade, as it can lead to a whole host of  injuries over time. When dealing with heavy weight on your deadlifts, it is important to reset your posture, grip, positioning, and breathe after each rep.  Now that I have addressed “how” to drop the deadlift, lets answer “why” you should.

The deadlift is a multi-joint movement that allows you (with proper technique, programming and nutrition) to lift a significant amount of weight equaling one and a half to four times a person’s body weight. While this is impressive in and of itself, it is also a lift that could lead to injuries, and the reality is that most of these injuries occur during the lowering (or eccentric) phase. During this phase the lifter puts in a lot of extra work to slow the bar down as it makes contact with the floor.  This extra work places a high demand on your muscles and nervous system (especially when you are lifting super human poundage) which inevitably leads to increased muscle soreness (known as DOMS) and fatigue that may take several days from which to recover.

A two-three day recovery process  is bad news  for a person that needs to hit the gym several times per week to improve their performance.  Further, when completing multiple repetitions, the demands of lowering the bar can lead to form breakdown on your successive pulls leading to injury and/or poor performance. Finally, (and slightly ridiculous) for people who would rather not add slabs of meat to their glutes and hamstrings, eliminating the lowering phase can decrease the hypertrophy benefits of a nice smooth eccentric movement. Most athletes who want the muscle building effects of the deadlifts without the risk of injuries or early fatigue will add “lighter” deadlift sets to their program to allow for an eccentric load worthy of Spartan-Like muscles.

In closing, though the loud “booms” from the gym floor can be a bit unsettling at times, please understand that experienced lifters are doing it for their health, well-being, and safety. They are not being reckless or haphazard, nor are they meatheads trying to get the attention of gym goers. At Flow, we pride ourselves in understanding our members and accommodating them with an atmosphere that allows people of all abilities to achieve each and every goal they have set for themselves. However, if you are that guy or girl who is dropping 25lb dumbbells while doing arm curls in front of the mirror, or dropping a 65lbs barbell from overhead, you need to stop because it is just not that COOL!

Personal Trainers at Flow Fitness in South Lake Union Area of Seattle Near AmazonCategoriesBlog Live Fit. Move. Trainer

How a Personal Trainer Can Help You Meet Your Goals

Getting into better physical shape can be an exhausting challenge, and one that proves insurmountable for many people. Whether you’re looking to lose weight and burn fat or to build lean muscle, improving your level of physical fitness on your own can be difficult. That’s why personal trainers are of critical importance at most gyms and fitness facilities: They can offer knowledge, advice, encouragement, and incentive to those who are struggling to improve by themselves.

Did you know that while cutting calories is typically necessary for successful long-term weight loss, cutting too many could have the opposite effect? Did you know that you should rest your various muscle groups at least one full day between intense exercises and weight training? Do you know how to exercise your abdominals and obliques without putting your spine in danger of compression? Frankly, there’s so much to learn about kinesiology (the science of the movement of the body), nutrition, and fitness in general that most people don’t have the time and mental energy to remember everything that may be important during exercise. For that reason alone, hiring a skilled professional personal trainer can make your fitness goals more achievable and reduce the risk of injury. A personal trainer can carefully instruct you on the best ways to work certain muscle groups, or demonstrate how to safely increase your heart rate during cardio exercises without putting yourself in danger of medical issues.

Setting and Meeting Realistic Goals

One of the biggest problems people experience when trying to improve their health and fitness via an exercise regimen is dedication. Far too many people stop exercising or going to the gym after only a week or a month. With the combined encouragement from your personal trainer and the financial investment you’ve made in self-improvement, it will be much harder psychologically for you to simply quit and give up on your progress toward a better body.

A personal trainer will help you set realistic goals and will encourage you to meet them. Having a personal cheerleader who is motivating you at each workout can prove invaluable for those who have trouble sticking with an exercise practice. Your trainer will also help you hold yourself accountable when you backslide or skip exercise sessions, in addition to helping ensure your exercises are safe and properly executed.

Investing in a personal trainer is investing in your own lasting health and wellness. Contact Flow Fitness today to schedule a consultation with one of our dedicated, educated personal trainers, and see how easy meeting your fitness goal can be with the right help!

CategoriesMove.

Five Guaranteed Ways to Waste Time at the Gym

Everybody feels good about going to the gym (whether they like it is an article for another time). But during that time at the gym, are you really getting the most bang for your buck? Aside from the common distractions that we see at the gym, such as chatting with fellow members, watching Donald Trump put his foot in his mouth and searching for Pikachu under the leg press, there are other ways that can make your time at the gym less effective than it could be. Below are five common mistakes that people make that could wreak havoc on reaching your health and fitness goals

You have no plan: I have touched on this multiple times in various blogs, as I truly believe this is one of the biggest mistakes you can make when entering the gym. When I say a plan, I mean specifics like exercises, sets, reps, percentage of max and rest time, not “uuuuuh I’m doing chest and tri’s today.” Further, a plan should be divided into multiple 3-6 weeks “phases” in which the aforementioned variables change to ensure the body is challenged and can continue to make progress. Contrary to popular belief, you do not need to have 365 different workouts for each day of the year; making slight changes to your workout plan every four to six weeks will ensure far better results and allow you to track improvements more effectively. 

Have no clue how to design a training program? Enlist the help of a personal trainer, or go online to receive coaching and programming from a reputable trainer

You don’t keep a journal: This is a subcategory of No. 1. Whether you decide to have a plan or not, at least write down what you did (this includes exercises, sets, reps, weights and rest time) so you can know what you have done and where you are going. A journal only costs a few bucks and can make a huge difference in your training and results. It also prevents you from getting injured by going too heavy on a particular exercise.

You “warm up” on cardio equipment: By pedaling on a bike, walking or jogging on a treadmill, or pumping back and forth on an elliptical trainer, you have only tackled one or two of the major components of a proper warmup. During your 10 minutes of wasted time on these pieces of equipment, you have done nothing to deal with knots (generally referred to as adhesion) found in your muscles. You have not addressed joint mobility in the ankles, hips and shoulders. You have not stimulated the nervous system. You have only worked in one of three planes (frontal, sagittal and transverses) of motion. You have done nothing to warm up the movements typically found in a comprehensive workout. 

To sum it up, the body has not been properly prepared for the ensuing workout, and it will lead to poor performance. Instead, go through a 10- to 15-minute movement-preparation routine that incorporates foam rolling, joint mobilization and dynamic movements (squatting, kneeling, lunging, pushing, pulling, reaching, jumping, skipping, rotating) that put the body through various ranges and planes of motion and gives the nervous system a much-needed wakeup call. Further, this form of warming up ensures that you are improving muscular activation, joint mobility and flexibility on an ongoing basis. By doing warm ups properly, you will find that with each workout, you are squatting lower, recovering quicker, lifting bigger weights and feeling better outside of the gym. It is simply more bang for your buck!  

You use light weights: To get your body to respond in a positive way (such as changes in body composition, increases in strength, increase in conditioning, improved range of motion), you have to stress the body to a point that it wants to make a change or adaptation in order to meet the implied demands. If you come into the gym and stay in (or below) your comfort zone, you have essentially done nothing but ensure you are the same person leaving the gym as you were coming in.  If you are banging out sets of 15 reps of shoulder presses with five-pound dumbbells (but are capable of doing 3x that weight) because you don’t want to get bulky, guess what? You have succeeded; you won’t get bulky. But you also won’t lose body fat, get stronger, build fat-burning muscles or be in better shape. You will just be good at wasting your time pressing five-pound dumbbells over your head for 15 reps. The same is true with conditioning: if you are on the treadmill, chatting it up with your buddy or reading the Financial Times, be prepared for dismal results.  Here is the truth: Fitness requires some hard work. Get comfortable being uncomfortable!

You don’t fuel your workout: When I had an athlete who basically had a shitty workout, I never once asked, “Did you have a tough day at school?” or, “Are you a little under the weather?” Nope. My first request was, “Tell me what you ate today.” Nine times out of ten, they ate like crap or ate nothing at all.  Your body is going to perform as well as the fuel you put in. So if you come to a 6:00 p.m. workout and your last meal was at noon, get ready for a less-than-stellar workout.

As a rule of thumb, you should consume your pre-workout meal around two to three hours before your workout. (This varies greatly from person to person. I tend to be more of a 75 to 90 minute type of person.) The meal should consist of primarily slow-releasing carbohydrates (such as oatmeal, yams, brown rice, whole-wheat toast, certain fruits) that ensure a consistent source of fuel during your workout and keep blood-sugar levels in check. Limit your proteins to those that contain a low amount of fat (such as turkey, chicken, egg whites, yogurt) and try your best to avoid fatty meals and oils. I am also a fan of a little pre-workout pick-me-up, such as a caffeine-rich beverage like green tea. (Note, this is my only source of caffeine throughout the day. If you are one of those people who has four cups of coffee before noon, I’d avoid this step). Not only does a pre-workout meal give you the fuel to crush your workout, it also helps muscle recovery, protein synthesis (crucial for muscle growth) and prevents you from burning muscle during your workout (catabolism = very, very bad).

There you have it: Five things that I have found to negate the positives of coming to the gym. While I will always encourage going to the gym over not going to the gym, you need to make sure you are utilizing your time to the fullest. As we all know, time is a precious commodity (as is our health) and it behooves all of us to train smarter (as well as harder) to make your 30-, 60-, or 90-minute workout pay dividends in the long run. Do your best to avoid all of these common mistakes and it will change your life and make your time at Flow worth every minute!

CategoriesBlog Move.

The Weight Belt. Wear it, or Go Without?

Whether to use or not use a weight belt has been a hot topic ever since I can remember. As a youngster in the ’90s, I remember seeing countless people wearing weight belts while doing bench press, squatting or even bicep curls. It just seemed to be the thing to do whether you were lifting 20 or 200 lbs. From the bodybuilder to the pencil-neck “newbie” at the gym, everyone was belted.

As sports science evolved in the late 1990s and early 2000s, the trend shifted as numerous “functional” training gurus discounted the use of a belt, stating that it weakens your core (the buzzword for your mid-section), which can lead to further injuries down the road. As more and more research came out supporting these claims, the use of the weight belt was replaced with corrective-accessory exercises geared toward strengthening muscles in such a way that you can create your own internal weight belt. This method of training became so popular that many strength coaches and trainers would forbid weight belts in their training facility, fearing the total obliteration and dysfunction of their client’s precious core musculature.

Fast-forward to present day where sports such as powerlifting, Olympic lifting and CrossFit are growing at a rapid rate and everyday Joes and Janes are establishing PRs (personal records) on movements once reserved for elite athletes, such as deadlifts, front squats, push presses, clean and jerks and snatches. People are now training to be strong and powerful and are looking for any safe and legal advantage to improve their progress in the gym while keeping themselves injury free. With a new focus on safety and efficiently moving heavier weights, we have seen an increase in the use of weight belts (along with other accessories, such as knee and elbow sleeves). So if you are one of those people who continues to scratch their heads as to whether or not to use a weight belt, continue reading as we discuss the functionality, fit, and use for this accessory.

Belt function: The main purpose of wearing a weight belt is to increase intra-abdominal pressure, which in theory will improve spinal stabilization and control (and lessen the chance of hyperextension, forward flexion or lateral flexion) and allow you to lift additional weight. Understand that this function does not work unless correct breathing is done during the intended movement. Without proper Valsalva maneuver breathing (holding your breath and contracting your abdominals against the belt during exertion), you lose any ability to create the intra-abdominal pressure needed to stabilize.

Belt fit:  Though there are various styles and types of belts on the market, which differ by the amount of intra-abdominal pressure you can create, belt width, belt rigidity and clasping device, the fit is extremely important for using the belt to its fullest capacity.

As far as positioning, the belt should rest above the hips surrounding the lower back and over the front of your abdominals. The fit should be tight, but not so tight that you cannot breathe or expand your abdominals against the belt.

Belt use: Though injury prevention is a common reason people cite as to why they use a belt (which research does support), It should be primarily viewed as a performance enhancer that allows you to move more weight. Further, weight belts should only be used with large, compound movements, such as push presses, squats and deadlifts, and during near maximal lifts under five to six reps. If you are sitting on a leg-extension machine and are wearing a belt, you will most likely get laughed at for: one, being on a leg extension machine and, two, being on a leg-extension machine with a weight belt. So save yourself the embarrassment and avoid both.

Belt myths: One of the biggest myths regarding the use of the weight belt is it weakens the abdominals because of the assistance provided by the belt. While there is truth in this, it only becomes a problem if you violate the belt-use rules (see above) and do not incorporate core training in your program. Understand that the you should not be using a belt as a way to compensate for a dysfunctional or weak core. There is no excuse in eliminating these crucial exercises in favor of utilizing a belt.

Another myth is that belts can allow some to get away with less-than-stellar form. Once again, view the belt as something that allows you to do a particular lift (which is already done well) better. If you do a squat with crappy form beltless, you would most likely do the same exercise crappy with a belt (and possibly increase the chance of injury because of the increased load).

Take-home message: With proper mechanics, core training, breathing technique and fit, the weightlifting belt can serve as a performance enhancer to catapult your strength to the next level during compound lifts done at near-maximal weight. It is important to note that the weight belt should never be used as a replacement “crutch “for a poorly trained or functioning core, or as an excuse to use less-than-optimal form.

For more information regarding the use of a weight built, proper fitting or about types of belts, please consult one of our certified personal trainers.

CategoriesBlog Live Fit. Move.

As It Heats Up, Don’t Forget to Cool Down (Post-Exercise, That Is)

You wouldn’t jump into a rigorous workout without a quick warmup. However, many gym-goers forgo a post-exercise cool-down routine in the name of hitting the locker room and bouncing out, especially those squeezing in an after-work session who are eager to get home and unwind already.

No matter the length or challenge level of your gym time, avoid suddenly halting all movement as soon as you hop off the treadmill. Even while you’re chugging your water bottle, it’s important to slow your heart rate gradually to avoid dizziness and fainting. Factoring in hot summer weather, take extra care to re-regulate your body temperature to its resting level. A minimum of five minutes spent doing any of the following activities is all it takes to go the extra mile for your muscles.

1. Walk it out

Whether you prefer laps around the track or a post-run neighborhood stroll, walking takes your pace down a few notches while keeping the blood flowing. A steady decrease in movement keeps blood from pooling in your lower body, which can lead to lightheadedness.

2. Stretch (Again)

You’ve already primed your workout with a set of stretches — now bring it full circle with a wrap-up session. Your muscles are most susceptible to stretching once they’ve had the chance to warm up throughout your spin class, run, or time in the weight room. Regular stretching, both before and after each workout, can help prevent injury in the long run.

3. Suit up

Pack your swimsuit and hit the nearest pool (or lake… after all, Seattle is within miles of several) for a refreshing dip that doubles as a low-impact exercise. A few laps is all it takes!

4. Hit the mat

A major perk of a Flow Fitness membership is our comprehensive schedule of trainer-led classes, from advanced high-intensity sessions to our restorative Deep Stretch yoga class. Join today to release muscle tension, improve posture and flexibility, and practice mindful breathing, simultaneously de-stressing mind and muscles following your full access to our machine and amenity packed facilities.

Featured image courtesy of Pixabay

CategoriesBlog Live Fit. Move.

Do you track your workouts?

You might want to.

As the old adage goes, ” Fail to plan, plan to fail.” I’m sure among the high-level executives, leaders, business owners, educators and parents who are members at Flow, these words have come out of their mouths at one point or another when describing ways to become successful. 

It’s true. From motivational speeches to self-help books, one of the themes that resonates with each chapter or spoken word is that without a map, you are bound to get lost. 

While this message seems to make perfect sense to me, it can fall on deaf ears when it comes to people’s workouts. Each day I come in to work, I see countless people wandering around looking for the next exercise to do or scratching their heads as they decide how much weight they should put on so they can perform the coveted “three sets of 10” on each exercise they select. Occasionally, I’ll see a person copy the same workout a trainer or an extremely fit member is doing. But rarely do I see a member enter the gym with a binder, a notebook or a smartphone (with the notes section open) or even a piece of paper with a detailed program that will get them through the next few months of training . 

I honestly don’t care who wrote the program or how the program is written (though related, program design is not the topic today), as there are many places to go to get training plans that are easy on the budget and effective. What I do care about is that you have a plan that closely resembles your goals and that you use this plan. Further, unless you record every single thing that happens during each individual workout, you have wasted your time in the gym. Recording should include the obvious, such as exercise sets, reps and weights. But it should also include amount of sleep, general energy level before, during and after training (usually on a 1-10 scale) and your food intake. (I’ll admit I fall short on this part, but plan to keep a consistent journal on my food intake over the next several months.) 

By keeping this training journal, you have an instant resource on how to prepare for the workouts ahead. Further, with this ever-evolving resource, you can make adjustments to your program based on previous successes and failures, which add to less frustration, less plateauing and better results.  

Having a program and recording your progress is probably one of the easiest adjustments that you can make to your current training regimen that would drastically improve your results.

Take action today and start drawing your own map to a better you. 

CategoriesBlog Move.

Run Outside, But Do Some Work Indoors

Summer is here, and it’s time to get outside.  Allow those treadmills and elliptical machines a well-deserved break, if only for three months’ time.

As a runner, especially in the Pacific Northwest, there’s no better time to get out in nature. However, don’t give up that gym membership just yet. Here are three reasons to spend some time indoors:

1)  Cross training: The benefits of cross training are many (see here for five specific ones). Now I know, as a runner, you immediately think of biking or swimming as cross training — and both you can also do outdoors (YAY!). But in both biking and swimming (for the most part) you move in the same plane of motion. That means you work the same muscles, over, and over (and over) again. This summer, challenge yourself and try something new — bootcamp, yoga, TRX or even zumba. Explore all planes of motion and activate muscles you never knew existed.

2)  Strength training and stability work: Both of these can be considered cross training, but I’m going to suggest they stand alone. Many injuries occur because we have a weak core (think back, glutes and hips, as well as abs). We sit all day and smash our hamstrings, overuse our hip flexors, calves and little pinky toes. Get into the gym and do some strength training. Learn proper dead-lift and squat techniques. Play with kettlebells, bosu balls and those trx bands. Do some agility work in class and practice box jumps, all while engaging your core.  Begin to work it into your daily routine, and play with how you can work it into every run.

3)  Accountability: Ever intended to do stairs, squats or incorporate some plyometrics into your run, and then did one set of stairs or squats and decided to move on? “Later,” you tell yourself. And then, low and behold, the run is done and those exercises become “next time.” Give next time a break and build in some accountability. Work with a trainer, take some classes or recruit a friend to keep you on track.

For these reasons, and more, you might keep that membership handy. Do the work indoors to take your run outdoors uninjured, strong and free!

CategoriesBlog Move.

Take A Hike!

Do you ever find yourself unmotivated to exercise? Are you struggling with your daily routine at the gym? Well I have the perfect solution: Go for a hike!

Instead of staring endlessly at the treadmill TV, look forward to what is around the next bend in the trail. Studies show that people who hike have less stress and more energy overall. And we all need that. You might have heard that hiking is good for you, but do you know how good it is? Here are just a few of the many benefits:

  1. Fuel in the form of oxygen: Aerobic activities, such as hiking, provide oxygen and fuel to your muscles and other body tissues. This extra fuel helps strengthen your muscles and lungs and increases your alertness, and energy and endurance levels, too.
  3. Lower risk of high cholesterol: Hiking helps increase your HDL levels, the good cholesterol, and lowers your triglyceride and LDL cholesterol levels. This decreases the risk of heart disease and high blood pressure. 
  5. Improved mood: A walk through densely wooded forests or along a rushing river not only calms your nerves but improves mood. Just being in nature releases you from the pressures of our everyday lives.
  7. Reach a goal: Have you ever had a goal that you were trying to reach? Starting out on a trail and making it all the way to the end is such a rewarding experience. Not only because you have pushed yourself up a mountain, but also because the end goal is spectacular.

So take my advice: Take a hike! 

And it just so happens, that I’m leading a hike to Bridal Veil Falls on June 18th.  Learn more here.

written by Flow Personal Trainer, Suz Weston

CategoriesEvent Move.

Hike with Flow ~ Saturday, June 18th

Why stay cooped up indoors on a Saturday morning when you could be enjoying nature?  Get off the
couch and into the mountains with Suzanne this summer.

Suz is a Personal Trainer at Flow and has a huge passion for outdoor adventures. She has been leading backpacking trips all over Washington and promotes a healthy lifestyle not only at the gym, but in the wilderness.

Our next community hike will be Saturday, June 18th at Bridal Veil Falls.

Meet at the trail head at 9am, or carpool from Flow (more details to come).

Please register at the Front Desk