New years resolutions and gym newbees

First thing is first, if you made the decision to have your new years resolution be getting back in shape or going to the gym more often you made the right choice. Don't let the Facebook memes bring you down. The reality is you took the first good step the hard part is staying on track. Working out and being in shape is really about consistency. Consistency showing up and consistency eating healthy. Everyone needs a little push

Best Fitness Gifts for the Holidays

It's that wonderful time of year again!!! Unfortunately, buying presents can be difficult. What is cost efficient? What is even worth buying? Trying to guess what people want is hard enough, but add in the cost of fitness equipment and you can put yourself in a real bind. Below are a couple of do's and don'ts for this holiday season.

1) Treadmills - Unless your buying for someone who is an avid runner, and I'm talking goes for a run a couple times a week with some consistency, this is the wrong purchase. Let's be honest, a lot of us have the treadmill or bike at the house and basically all it does is collect dust and laundry. Not to mention they can get expensive.

Alternative: Running shoes, gym membership

2) Workout DVD's - We've all seen the infomercials. Get ripped in 20 minutes!!! The truth is a lot of times these dvd's are not for your average joe/jane. Although they do have the benefit of never having to leave your house, most people don't stick with them. A lot of training consistently has to do with accountability. So, if your buying for someone who is motivated enough to train consistently, this may be a good gift. Otherwise, its going to sit with the rest of the dvd's (potentially next to the treadmill) collecting dust. 

Alternative: Personal Trainer 

3) Fit Bits/Running Watches - If your buying for one of those people who are hell bent on having one of these the good news is you have a ton of options. I find that these devices usually aren't worn with any consistency and lack the style to be worn on a daily basis. Unfortunately, thats kind of the point with these things. They really shouldn't be taken off, even when your sleeping.  So, here are a few options to work with.

http://www.wareable.com/fitness-trackers/the-best-fitness-tracker

4) Bands / Medicine balls / Gym balls/ Kettlebells / Dumbells / Foam rollers / TRX straps

All of these items are something you would find in the house of a fitness enthusiast. They are cheap and more often than not they get used. In my opinion, everyone should have this stuff in there house. The good news is they are also relatively cheap. 

Check out this link to browse some options

5) Personal Training - As far as the hierarchy of fitness gifts go, this is at the top. There is nothing you can buy that will help your friend/family member more than their own personal trainer. Typically buying training would be more expensive than most of the above gifts. However, if your on a tight budget, you can limit the amount of sessions you buy or get you and your friend/family member into a group so you can go together.

Group training can be fun and competitive. It also gives you the opportunity to spend some extra time with a special person in your life. As always, if you have any questions please feel free to contact us and ask about our FREE evaluation!!!

The 3 Easiest Ways To Get Injured In The Gym

A lot of people get injured in the gym despite the fact that working out isn't necessarily dangerous. Usually it's because they are overdoing it or they are performing a movement they are not ready to perform. It's pretty common sense stuff however, our ego always gets the best of us. As always, our ego sweeps the idea of risk and reward under the rug. So what are some of the more dangerous things you can do in a gym? This list might surprise you a bit.

1. Jogging and Sprinting. That's right, as if you didn't hate doing it enough. Turns out running is actually more dangerous then a lot of exercises. Its a bit obvious how sprinting can be on this list. the truth is, performing any maximum output movement comes with risks. Especially when you are working in end range motions of the joint. In this case it usually comes during deceleration. Our hamstrings decelerate us when sprinting so if you haven't worked your way up to this you might be in trouble.

Jogging is a little different. The constant up and down motion causes stress on the joints in the low back, hips, knees and ankles. In addition to this, many joggers run long distances so this repetitive stress could last a very long duration.

2. Box Jumps. This is anothger common sense one. There are two parts of this exercise that we see people get hurt on. First, is missing their jump. Once you leave the ground you better pray to the god of skinny little punks that you stick your landing because if you don't it's gonna get ugly. The other part of this movement is the landing. This is all about force absorption. Typically I teach my clients how to land before I teach them how to jump. Remember, what goes up must come down.

3. Olympic Lifting. Olympic lifting is its own sport and it takes years to master. Learning this sport like any other, takes coaching. Again, like sprinting and box jumps you are attempting to move as much as possible in the shortest amount of time.

So remember to stay safe out there!!! I'm not discouraging people from doing these movements. Truth be told they are extremely useful. However, your most useful ability is your ability to be present. 

As always, if your interested in taking your training to the Next Level, contact us for more details.

Workout Recovery Methods

First and foremost, let me say that I know for most people this concept of recovery is a bit foreign. Maybe you've heard the term before but it's never been properly explained, so, allow me to do so right now. As everyone knows, over time your body begins to breakdown. This breakdown leads to injury and your ass sitting on the sidelines. It's important to make sure you control the rate your body is breaking down at, but also control it's ability to recover. Here are a couple of key points to consider:

First is the workout itself. Not every workout has to be a spartan marathon race to the death. It's not necessary to kill yourself in the gym on a daily basis. This is trendy in the fitness industry right now but it can be dangerous in the long run.

Second is exercise selection. I see a lot of people doing things like box jumps, high intensity weight lifting, Olympic lifts etc. Although these exercises are good to work on perfecting, they can be dangerous if you don't know what your doing. Slow down, drop the weight and learn form!

Third, go for a walk. Sounds to good to be true huh? How could this low level, low intensity, too easy exercise help you? Well, studies have shown going for a walk can help boost your recovery. I won't bore you with science behind it but if your interested check out what Dr. McGill's research has to say on the matter.

Fourth, nutrition is key. You are what you eat and if you think beer and burgers are going to help with optimal recovery you're wrong. Try mixing in some healthy fats and proteins.

Lastly, Get some sleep!! Recovery doesn't happen without rest. So, if you're working late and pulling all nighters trying to pick up the cute chick in the bar, eventually its going to catch up with you. I know she was hot but was she really worth losing gains bro??

As always, an experienced trainer can help you throughout your training process. Check out one of our trainers and take your training to the Next Level.

Choosing a Fitness Program

Deciding to start a new program or change things up with your old program can be difficult. Especially nowadays, with all the info on the web finding a new program is easy but finding the one that is right for you can be difficult.

Typically when I have a new training client walk through our doors there is some sort of evaluation that follows. There are a couple reasons I do this. First off, I find that a great way to build a rapport and learn about a person is to evaluate how they move. If you think you can learn a lot about someone by how they dress, think about how much you can learn by how they move. Everything from where and how they carry their stress, the bicycle accident they had when they were 8 and what sports they played in high school come up during the eval. The other reason is the ability to match a client's needs to their wants in the effort to build a personalized program. Everybody wants the perfect body but sometimes we have to work through some issues to get there. Myself for example, I've had shoulder problems for years so overhead pressing is I'll advised but it doesn't mean I can't do a shoulder workout. At the end of the day a program really comes down to exercise selection. There's a hierarchy and progression to exercise selection. Some times there's even a regression or variant that can be worked in. The best program I've ever done in terms of results was the same program that did more permanent damage to my shoulders. As a young lifter I didn't understand the ramifications of overloading my joints. I was 20 and indestructible, or so I thought.

SO WHAT'S THE BEST PROGRAM FOR YOU?

Obviously I have a biased opinion, but I can honestly say that finding a educated trainer is paramount. I find that the subject matter, the human body, causes a lot of problems. Everybody has a body, so everyone thinks they understand how it works. Although that is true is some cases, most of the time it doesn't work out. Trainers and strength coaches exist for a reason so put them to use and you'll help reduce injuries and see faster results. Check out our link to for "What to Look for in a good trainer." With all that being said , here are a couple of key points to look out for.

1. Does your program match your goals? One of the things I see the most in the gym is people doing the same workout over and over. Most of the time its the people on the treadmill that are trying to lose weight. Don't get me wrong cardio is great but there are more efficient ways to shed fat.

2. Is your program mindful of your limitations? This part is duel pronged so listen up. First of all, I'm sorry to tell you but unless your an expert in the field or a doctor you probably cannot diagnose what your limitations are. So, asking yourself if your program respects your physical and mental limitations is pointless to a degree. But, if you have knee pain and know it, avoiding activities that put additional stress on that joint is advised.

3. Are you seeing results? There is almost nothing more important than this. The fact is if its working and your not in pain then you hit pay dirt.

4. Do you have a long term and short term plan? Chances are a good trainer will ask you what you're long and short term goals are. So, a plan that is built over a year or so should have some sort of progression to it. If you find yourself doing the same routine over and over, whatever results your seeing now wont last.

Again, a good trainer can easily coach you through all of this. Sometimes the amount of information can be overwhelming. Here is a link to some of the top trainers in your area.

What to look for in a good trainer

What to Look for in a Good Trainer

Anyone thats ever been in real estate knows the expression "location, location, location." Well, when it comes to finding a good trainer the expression should be "education, education, education." Lets be honest, there is a metric $#!* ton of bad trainers out there. As someone who owns a gym, teaches a nationally accredited personal trainer course and writes continuing education courses, I can say I've seen the worst of them.

It largely comes down to ego. The "if it works for me it will work for them" mentality is the root cause of this in my opinion. The industry is now flooded with so much information that becoming educated in this field isn't as difficult as it used to be. The science of training has been thoroughly researched and although we don't have all the answers, an educated trainer can make all the difference in the world.

SO WHAT SHOULD YOU LOOK FOR?

1. Education. Every trainer at my gym has a college degree in a related field, at least one nationally accredited certification and has gone through our in house education. Despite the stigma, there are very intelligent trainers out there. Take the time to find one.

2. Experience. Ask your trainer how long they have been training and what clients they typically work with. For example, I don't coach Olympic weightlifters. Despite owning Olympic platforms, spending several thousand dollars in Olympic equipment and being USAW certified, I know that Olympic lifting is its own sport that takes years to learn. So when I have someone that wants to learn the lifts, I give them to one of my trainers with the expertise to train them properly. We call it practicing within our scope.

3. Professionalism. Nobody wants the loud obnoxious trainer thats always late to sessions. They will screw up your timeline and ultimately your workout. Chances are if they can't show up on time or carry themselves in a professional manner, theres a lot more that is falling by the way side that you're not seeing.

4. Cost. Money is obviously a big issue. Trainers can get expensive throughout the long haul. With that being said, if you're working with a trainer that's charging you $30 an hour you're probably getting what you pay for. No trainer worth their salt would train someone at that price unless they are doing groups. Don't break the bank but don't go for rock bottom either.

5. Relationships. Ask yourself what kind of trainer do you want. A friend? A mentor? A Drill sergeant? There are a lot of different personalities in the training business. Find someone who will remember your birthday but also keep pushing you. Having a good rapport with your trainer is extremely important. They can tell when you're injured or healthy, up or down, strong or weak, and should be able to adjust accordingly.

Interested in finding a gym or a personal trainer? Contact us and take your training to the next Level.

The Need For Change

The Need For Change

It is very easy for us to get into our daily routine and just go through our days. Routine is what we know and what is easy. We wake up at the same time, do the same things throughout our days, and do the same routine in the weight room. This is the reason for the dreaded plateaus we hit. The reason we go to the gym and do the same thing over and over expecting to see different results. That sounds like the definition of insanity to me.

As a fitness professional it is my job to break routine and keep the workouts different and entertaining. There have been many inventions specifically made to make my job easy. The TRX, ab wheel, Cooke Bar, Swiss Ball, and Medicine Ball are a few that I use on a daily basis with my clients. I do all I can to be creative and come up with new exercises. It is why my clients enjoy their time with me. On top of the tools I can use, there are is variety of machines and equipment at my disposal. The next time you go in a gym, before you start on the bench or the elliptical, look around at all the different tools you have access to. And if you don’t know what something is or what it’s supposed to do, ask. Always stay creative and try and trick your body. You’ll be surprised at what your body can adapt to.

As a sports performance specialist it is my job to progress my athletes to keep the body guessing. The programs for them are tailored to their season so that when it’s time for that first game they are more explosive and prepared than they have ever been. I am always working to making the body adapt. I stay away from any plateaus and strive to peak my athletes for their season. After all, if it wasn’t for the games, they would have no reason to train.



So next time you’re in the weight room and your about to go along with your daily routine, remember that if you do the same things, you will never get a different result. Grab a Swiss Ball or a Foam Roll and get creative with what you do. You will surprise your body and get a better workout than you’ve had in a long time.

Want more tips? Visit Next Level Speed online.

Weight Loss the Dangerous Way

I came across this picture the other day while browsing the web and I thought it served as a great representation of how people view fitness and how they apply it to their lives. In my opinion, the majority of people have the mindset of the runner on the left. “Thinner is better”, no matter what the cost. Most people, when they come into the gym, tell me they want to “lose weight” but always exclude “while keeping lean muscle.” In the end they look sick and frail instead of strong and healthy. A lot of this has to do with how they exercise however, often times it comes down to poor nutrition.

Additionally, a lot of my friends use a similar approach to losing weight. Their theory is simple. Restrict caloric intake and run long distances and you will shed pounds. This is not an uncommon approach either. However, there is a problem with the science. Restricting the amount of food you put in your body also restricts the amount of calories (energy) your body will be able to use, while in use or when recovering. As a result, the body must find an alternative source of energy to rebuild and repair itself. This usually means the body cannibalizing muscle tissue. There are two main problems with this. One, the elevated levels of ammonia/ketone bodies, which, if left untreated is potentially fatal. Two, the person sees a drop in weight because of the loss of muscles mass and assumes it is working!!



It’s important to remember when losing weight that you want to pull from fat stores. This means doing low level, long duration activities. However, make sure your body has enough energy to get you through the workout and through the day.

Why In-Shape People Are Out-Of-Shape

This past weekend I participated in a flag football work out. I was cutting and running routes like I had been playing football for years. On defense, I may as well been Revis for the Jets (at least in my head). I was feeling pretty good moving out there, mind you, I have never played an official game of football. But, studying the movements and breaking down how to cut for the combine tests of the NFL, I felt I knew what I was supposed to be doing to stop and change direction on a dime. This kept going for an hour or two before I had to stop because of all the blisters on my feet now (new cleats are the worst). So I called it a day, because I did not want to overdo myself the first practice. I was definitely not out of breath or tired, and even was better off than some of the other guys out there as far as overall conditioning. Let me tell you, I have never been so sore in my life the days following that 2 hour practice. You name it, groin, hamstrings, calves, ankles, and 2 quarter sized blisters on my heels. I was a mess. I then realized that no matter how in-shape you are, you can still be very out of shape.

In my case, I was in-shape, but not in football shape and that is a very big difference. There is a reason athletes have pre-season training, and if it is anything like we do at Next Level Speed by the time their season hits they are in shape for their sport. Like any good program design you have to start with a strong foundation before you can try and add speed. The first part of the program should be size and strength based. Then, in the time before your season starts you take that size you built and the strength you gained and make it as explosive as you can. This goes hand-in-hand with your movement sessions. First you need to learn the correct movement patterns and strengthen them. Then, you can make those patterns explosive. By the time your season starts, you should be faster and more explosive than you were before the previous season. Now the key, that most people do incorrectly, is to slowly add in specific drills and movements that relate to your sport. If it’s football you slowly integrate cone drills or routes, if it’s baseball you run out a double, or work on shuffle to sprint mechanics. This simple concept will get you from being in-shape to season ready shape, and keep you on the field consistently.

I have since recovered and will be participating in some flag football games this fall. However, I have learned my lesson. Learn from my mistakes. Before you take that first snap or hit that double, be prepared, not only in conditioning shape, but also in sport shape. And don’t forget to break in your cleats.



Matt Otteman, Next Level Speed

Runner’s Legs

People with “Runner’s Legs” don’t get them on accident. They train them. Hard. Whether it’s running mile upon mile, think Prefontaine, or the sprinter whose legs look like they were taken off Seabiscuit, they are in the gym training and on the track fixing flaws. The mechanics of running that they work on is a whole different article to be written in itself. So let’s take a look at what some things are that you can do to improve your running legs not on the track.

Imagine your normal leg routine. How many times does it include squats, lunges, hamstring curls, and leg extensions? Now that may be good for some occasion (on leg extensions a rare one), but certainly not day in and day out. Why train bi-laterally for a sport that is never bi-lateral? During a run, besides in the blocks or starting, you are always on one foot. So mix up your leg routine. Throw in some single leg squats or RDL’s every once in a while and build those pillars one leg at a time.

Now, if you just go in and just jump into single leg exercises, you probably won’t be getting the most out of your workout. Weak ankle stability will hinder your legs in the long run. Do not build strength on a weak foundation. You are only loading up on whatever dysfunctions you have and different parts will break down. Instead, first work on stability through the joint and strengthen the tiny muscles within your foot. The bottom of your foot is just as sensitive to touch as your hand. There are a lot of nerve endings that end there and if you don’t stimulate them, they stay asleep and you won’t know what your foot is doing with the ground. Start your leg routine with a 2 minute lacrosse ball roll out on the bottom of your foot.

So that’s all well and good, but ankle stability isn’t going to get you from point A to point B. That is just one link in the chain. Actually, the last link when it comes to actual running mechanics. What your ankle does is directly related to what your knee does. Also, what your knee does is directly related to what your hips are doing. So if A = B, and B = C, then A = C. For non-math majors, that means everything your legs do during running is because of what your hip is doing. Any hitch, misstep, or irregular stride is caused by either tightness, weakness, or a mechanical flaw in your hips. The more irregularities in your running, the more risk for injury. Your body wants to run smoothly. It’s what you do to it that affects that ability.

NEXT LEVEL SPEED

How Your Body is Like a Hurricane

This past weekend I was inside like most people, except for the crazy few that decided it was a good time to go surfing. I was without power and a limited cell service. I was disconnected to the world, and it was rather refreshing for a change. I got to slow down and do some meditating. While I was deep in thought I had an idea strike me. Your body is a lot like a hurricane. Go with me here.

First off, it is very powerful. Your body is capable of some incredible things. You can do things that will even amaze you. Athletics in general, whether it be throwing a baseball or hitting a golf ball, are powerful tasks. Every sport involves some kind of power aspect. Even if sports aren’t your thing, you can do some powerful things too. Mankind, in general, has sent a man to the moon… Granted that’s rocket power but still the thought is incredible.

Second, it is unpredictable. All week we had newscasters telling us how the world was going to end. They might as well been advertising for 7-11’s all over the East Coast. Your body is the same way. Not one thing you do is exactly the same as the time before. Again, in sports this is easy to see. In fact, my definition of an athlete is someone who can perform a task called of them time and time again, even though no time is the same. Adaptability is Athleticism. Sport is unpredictable. Same goes for everyday tasks. Yea maybe you take the same road to work but you have no control over the traffic or the other cars. You are called to adapt to your surroundings and be unpredictable.

Lastly, the eye of the hurricane needs to be like your core. Even with all the craziness going on around the eye, the inside is calm and peaceful. In athletics, if you have a weak core you will not perform to the best of your ability. At all times you must be in control of your core. Same goes for non-sport life. Every movement you do is effected by your core. If you are not in control of your core at all times, you are not moving efficiently. What does non-efficiency mean? Injury. Maybe not right away like a contact injury, but over time your body will break down. Think of this as a tree lying in the road. You are going to have to go down a different path that is not as efficient as your intended path. Your body does this by compensating, and time after time of this will leave you with back pain, shoulder pain, or knee pain. Your body is the ultimate compensator.

So put these together and you get that, like a hurricane, your body is powerful, unpredictable, must have a strong core to stay together. Start training your core today at Next-Level-Speed to take the unpredictability of everyday life and use it to make you stronger, more powerful, and more efficient.



by Matt Otteman

When it all began…

We all can think back to the first time we ever picked up some weights and began our first “workout” routine. Some of us were 14 using their dad’s old weights in the garage, others 15 using mom’s credit card to join a big name gym, and there will always be the group who found themselves training in their high school dungeons, lingering with the stench of hard work from years past. Some wanted to be diesel, others jacked, brolic was also a popular choice, but whichever fit your preference, we all wanted to top it with a layer of shredded top.

For me it all began at Dolphin Fitness in Eastchester, NY when I was 14. It was a place where bench press was king and skull crushers were queen of the castle. My goal was to train for my sports; football and wrestling. As far as I knew, a big bench and some bi’s and tri’s would accomplish my goals. The more I internally rotated myself, the better off I thought I was. After a few years of this I was then introduced to “power cleans” where I was taught to “jump and shrug BIG”. NOW…I thought I had it all figured out.

As time went on and I learned from new coaches, I realized the value of making your workouts functional to your goals. As an athlete, I began eliminating single joint isolation movements and it became a lot less important to work slow twitch muscle fibers. I came across a coach (Marc Chasnov) who stripped my clean technique to square one and taught me the importance of hip extension and keeping the bar close to the body.

To this day, I still keep an open mind to others philosophies and recommendations. Although there are a wide range of methodologies, none of them are the “end all be all” of programming. It is important to keep an open mind and hear out other people who study the field. Along with keeping an open mind, you must remember; “don’t drink the juice”. If you like one person’s stance on a particular exercise or technique, it doesn’t necessarily make all of their opinions the answers to life’s weight room challenges. There are so many great minds out there and the truth is they do not all feel the same on every subject, so while it is perfectly fine to give people your attention, there is more research to be done before it becomes part of your practice.

Visit us at Next Level Speed. 

We will help you achieve all your goals.


-Lou Crispo

Lifting Rocks?

Nowadays you can’t take two steps without coming across someone trying to sell you the next big thing in fitness. The truth is, a lot of what these people are selling is actually good for you…. and a lot is total crap. For the average person it can be hard to tell the difference. The human body is a complex system of moving parts and don’t get me started on how difficult it can be sometimes to understand proper nutrition. However, you have to think logically about what your doing. A personal trainer friend of mine uses this analogy whenever someone comes in and asks if they should do P90x, CrossFit, or whatever the new fad is. He tells them “Look, if you took rocks and carried them from one side of your back yard to the other for an hour a day, would you get stronger?” They say “Yes” and he replies “Should your workout consist of you lifting rocks in your backyard?” They say “No.” Of course not!!! Why would you lift stones when you can lift in a gym or at home with weights? The fact is, there is a hierarchy to everything in life. You have to prioritize how you workout.

Would doing P90x get you ripped and in great shape? Yes, Potentially, but shouldn’t you prioritize stability, core strength, and form before you start doing box jumps and Olympic lifts? I cant tell you how many people come to my gym complaining of knee or back pain after trying one of these workouts.

So what should you do? My first piece of advice would be to go to a

gym and find the most experienced and credentialed trainer you can find. Have them perform an evaluation on you. (A lot of trainers will do this for free in an attempt to get a sale) Make sure your evaluation applies to your everyday life. Most gyms will take body fat percentage and test your strength which is fine just make sure its applicable to everyday scenarios. Fro example, seeing how much you can bench is pretty much meaningless to the average person. Instead make sure they do what is known as a functional evaluation.

What is a Functional Evaluation?

A functional evaluation is a series of tests that will test your body for muscle tightness, muscle weakness, imbalance, stability, core strength, postural distortions and poor motor patterns. This test will give you a breakdown of how well your body is moving. From this test you can determine and individualized program that will allow you to hit your goals but also reduce pain related to daily activities. At the end of the day it is important to be able to move pain free. Would it be cool to have six pack abs that you could flash to friends and family? Yes, but isn’t it cooler to not have lower back pain all day?

Chris Petraglia BA, NFPT MT

Training The Core

Training the Core - Charles DeFrancesco

The core is where the most of the body's power is derived. It provides the foundation for all movements of the arms and legs. It must be strong, have dynamic flexibility and function synergistically in its movements in order to achieve maximum performance. Motion of the human body is not isolated to one muscle or tissue moving in one specific direction. Rather, it is a complex event involving agonists and antagonist structures that work together to create changes in position and/or location, and to stabilize the body in all planes of motion. Regardless of what sport one plays, it is essential to have core strength and trunk stability to maximize performance and prevent injury.

What Makes Up the Core

The foundation of the core is much more than the abdominal muscles. It includes muscles deep within the torso, from the pelvis up to the neck and shoulders as well as the following structures:


Multifidus - deep spinal muscles that run segmentally from the neck (C2) to the sacrum. They produce extension, and to a lesser degree, rotation and lateral flexion forces that provide stability to joints at individual levels of the spine.


Interspinales, Intertransversarii, Rotatores - deep structures that directly attach to the spinal column. These are very important for rotatory motion and lateral stability.


External Obliques - abdominal muscles that attach at the lower ribs, pelvis, and abdominal fascia.


Internal Obliques - abdominal muscles that attach at the lower ribs, rectus sheath, pelvis and thoracolumbar fascia.


Transversus Abdominis - abdominal muscles that attach at the lower ribs, pelvis, thoracolumbar fascia, and rectus sheath.


These abdominal muscles work together to transmit a compressive force, and act to increase intra -abdominal pressure to stabilize the lumbar spine. They also work individually to perform trunk rotation, while the internal and external obliques on the same side can work together, or synergistically, to laterally flex the spine.


Rectus abdominis - abdominal muscle that attaches at the fifth through seventh ribs, the lower sternum and the front of the pubic bone. This muscle flexes the spine, compresses the internal organs of the abdomen, and transmits forces laterally from the obliques. It is a common fallacy that the upper and lower rectus' are isolated differently. One exercise can train the rectus.


Erector Spinae - helps to counterbalance all the forces involved in spinal flexion. They begin as the sacrospinalis tendon that attaches at the sacrum and ilium. This tendon then gives rise to different muscles that run up the spine and obliquely attach at lateral parts of the vertebrae and the ribs. In the cervical region, these muscles attach at the base of the skull.


Quadratus Lumborum - attaches at the 12th rib and the upper four lumbar vertebrae and the pelvis. It stabilizes the lumbar spine in all planes of motion, the 12th rib, and the attachment of the diaphragm during respiration. It also laterally flexes the trunk.


Latissimus Dorsi - this is the largest spinal stabilizer. It attaches via the thoracolumbar fascia to the lumbar vertebrae, sacrum and pelvis, and runs upward to the humerus. It assists in lumbar extension and stabilization, and also performs pulling motions through the arms.


Thoracolumbar Fascia - connects the latissimus dorsi, gluteal muscles, internal obliques and transverse abdominis, supplies tensile support to the lumbar spine, and is used for load transfer throughout the lumbar and thoracic regions.


Abdominal Fascia - connects to the obliques and rectus abdominis, and to the pectoralis major. Fascial connections, that cross the midline, transmit forces to the muscles of the opposite side of the body.
Training the Core

The common myth is that training the core simply involves sit ups, leg raises and low back hyperextensions. Research has proven that most of the old school core exercises are not only harmful but in most cases don't even work the core muscles you are targeting. In fact many of these old school exercises place a tremendous amount of shearing force on the spine which will lead to soft tissue injury over time.

An efficient core routine consists of multiplanar movements - training in all planes of motion while maintaining a neutral spine. As the body moves, the center of gravity changes, and forces exerted by, and on, the body's tissues are constantly changing. Dynamic stabilization must be included to increase proprioception and stability in the trunk, as well as in the rest of the body. This allows the parts of the body to react efficiently to external forces and stresses, such as gravity, changes in terrain, and carrying loads, as well as the internal forces exerted by other muscles. Doing a series of floor exercises is inefficient and for the most part have no carry over because most of life's activities are multidimensional and don't relate to single plane exercises on the floor.

Dynamic stability is best achieved through training in functionally

practical positions that mimic activities, or movements in one's particular sport, or in life as a whole. With this in mind, one can conclude that most core training that is done while sitting or lying down, and limiting pelvic movement has little functional value.

Medicine balls, balance boards and stability balls are great tools for core training and should be integrated into every program. Core exercises should include strengthening, as well as challenges, such as standing one-legged and/or two-legged on stable and unstable surfaces, reacting to external forces, such as a partner's light push, the catching and throwing of a medicine ball, and moving the joints of the body through all planes of motion. The goal of functional core training is to develop a system of efficient automatic responses to work as a stable base from which to generate optimal force and motion.
Postural Distortion and Biomechanical Dysfunction

Consider how the chronic shortening of just one muscle, which happens to be a core muscle, can impede performance and cause imbalances that lead to injuries. The rectus abdominis is a good example of an overworked muscle. As this muscle is overworked, the other core muscles are often ignored. Crunches, leg raises and exercises using abdominal machines all work in the sagital plane only, therefore limiting "benefit" to muscles that produce hip and trunk flexion. (Note that repetitive trunk flexion places increased injury - causing stress on the intervertebral discs of the lumbar spine). It is imperative to train the core in a multi-planar fashion, especially the transverse plane, in order to create stabilization in the trunk, and in effect, more optimal posture, strength and motion in the entire body. The following is a common example of the result of overworking the rectus abdominis.

A flexion force in the trunk is caused by a tight rectus abdominis, when it creates tension, or pull on its upper and lower attachments, including the anterior pelvis, anterior ribs and inferior sternum. This has consequences beyond the immediate structures affected.

These consequences include a chain of effects that begins with shortening and tightening of the pectoral muscles. These muscles will exert an inferior tension on the clavicle, superior ribs, and the anterior scapula, and will assist in internally rotating the humerus. The force of gravity also contributes to the internal rotation of the glenohumeral, or shoulder joint, as the trunk flexes forward. Internal rotation of the humerus tensions and lengthens the external rotators of the shoulder. This, in combination with the tension exerted on the anterior scapula by the pectorals will bring the scapula into protraction, lengthening and weakening the middle and lower trapezius, and rhomboid muscles. (Note that a tight latissimus dorsi can also be a primary contributor to internal rotation of the humerus.) The internally rotated humerus and protracted scapula will place the rotator cuff muscles at a biomechanical disadvantage by dynamically stabilizing the glenohumeral joint. The cuff will not function effectively, increasing the risk of injury.

The reaction of the cervical spine is two-fold. The lower segments of the cervical spine follow the forward and downward movement of the trunk, and they themselves flex, causing lengthening and weakening of the deep cervical flexor muscles. (This can also stress the outer layer of the intervertebral discs, which over time, may lead to injury.)

Naturally, if the lower cervical spine flexes forward, the head will follow, and if this force is not countered, gravity will cause the head to fall forward. In order to prevent this from happening, tension will develop in the cervical extensors, including the upper trapezius, splenius, semispinalis, spinalis and sub-occipital groups, which attach to the base of the skull. The upper cervical segments, including the base of the skull, are extended, shortening the sub-occiptal muscles. This extension will allow the skull to remain somewhat level as it rests on the atlas, or the uppermost cervical vertebra.

The overworking of the upper trapezius muscle, and lengthening and weakening of the middle and lower trapezius and the rhomboids will also contribute to early elevation of the scapula with shoulder motion. This will worsen the position of the glenohumeral joint and further stress the rotator cuff.

This example has been limited to the rectus abdomiis. It is important to understand that single muscles are rarely isolated culprits in postural distortions and biomechanical dysfunction. (An exception would be an acute specific muscle injury that has not healed correctly and has caused compensatory overloading in other areas.) Because muscles act synergistically and as agonists and antagonists, there is usually more than one contributor. There are also connections between muscles through tough fascial connective tissue, which help to transmit forces between tissues. These cases of dysfunction can be rooted in other parts of the body, as the musculoskeletal system functions as a whole.

These faulty positions and compensatory biomechanics will not only cause an athlete to move inefficiently. Overtime, they may lead to degenerative processes in the soft tissues and joints, leading to further injury and impairment.

The neurological system also adapts to these changes, applying muscle memory as it controls the musculature. Training this system is essential in developing healthy neurological pathways and muscle firing patterns. This is achieved through methods already mentioned: medicine balls, balance boards and stability balls, and challenging the neuromuscular system.

Any of the aforementioned muscles may be the source of dysfunctional patterns, but it will most likely be a combination of them that will be the cause. It is important to follow the entire kinetic chain when assessing and treating these conditions.
Cycling

Most cyclists focus on their hamstrings, quadriceps and gluteal muscles, and forget about the importance of core stability.

Consider how many hours the cyclist spends bent over in a flexed position on the aero bars, with no rotational or side bending motions. A strong core is needed to counter-balance these forces. With a focus on the core, a cyclist can generate more power and sustain a higher level of intensity for longer periods. A stronger core also means less stress on the primary muscle movers and a delay in the build up of lactic acid.

Even minor changes such as brake position can affect core stability.


If the brake handle position is too low, the cyclist is forced to reach too far forward with their forearms.


This reaching position forces the cyclist to raise their head, forcing the pelvic girdle posterior. This position can cause a restriction in several key muscles in the core, thus reducing performance.


The ideal position is to have the elbows bent and the forearms flattened out. Here, the cyclist's head drops into a more comfortable, aerodynamic position, and the pelvis tilts forward; the cyclist is able to use all the core muscles with improved efficiency.
Running

Now consider how a shortened rectus abdominis affects a tri-athlete's performance during running. Although opinions about the "ideal running form" vary greatly, most authorities will agree that the less energy that is expended, the more effective and efficient the running style will be. Table 1 explains common running recommendations, as well as how having a shortened rectus abdominal can affect your running.
How a shortened rectus abdominis affects your running

A shortened rectus abdominis will pull the runners posture forward. This causes a braking action that reduces running economy. As the rectus is shortened, it pulls the chest forward, allowing gravity to pull the head down. In order to look straight ahead as instructed, the athlete wastes a considerable amount of force in trying to overcome the contracted rectus abdominis. As the shoulders move forward, a shortened rectus abdominis causes the arms to rotate internally. This makes keeping your arms relaxed at the recommended 90-degree angle much more difficult, reducing running economy.
Common running recommendations, together with how having a shortened rectus abdominis can affect your running.


Run upright. Your back should be straight, roughly at a 90-degree angle to the ground.


Look straight ahead. Your eyes should be focused straight down the road on a point moving about 10m in front of you. This helps to keep you in a straight line.


Swing your arms naturally. The angle at the elbow between your upper and lower arms should be about 90 degrees. Your hands should be loosely cupped, about belly level.





When performing a biomechanical analysis, it is very common to see numerous imbalances of which the athlete is completely unaware. By videoing them during their activity,the practitioner can show and explain what is happening, and then it can be corrected.

When analyzing a runner, some of the most common biomechanical faults looked for are:


Over-pronation (rolling in as the arches collapse) in the feet - this can cause a series of to the cervical spine.


biomechanical imbalances from the foot up


Excessive hip adduction - this is due to tight hip adductors and can cause increased load in the lateral tissues, such as the iliotibial band, tensor fascia lata and gluteus medius.


Lack of trunk rotation - due to restrictions in trunk rotators or shoulder extensors. This can cause overload in the hip musculature, spinal joints, and other trunk rotators.


Lack of hip extension - caused by tight hip flexors restricting extension, and weak gluteal muscles. This causes the extensors and rotators of the lumbar spine to become overloaded in order to compensate for the lack of hip extension.


Lack of shoulder extension - caused by restrictions in anterior shoulder muscles or poor trunk rotation.

Educating yourself on how the core works will help to avoid injury, improve your athletic performance and increase training efficiency. Far too often people read the most popular book or take advice from someone who they think knows more than they do.



This cookie cutter approach does not take into account the person's specific needs and goals. In my opinion, anyone who participates in any sport or activity should have a professional evaluate them for any weaknesses or poor movement patterns. I can't tell you how many patients have told me "It just started hurting. I never did anything to it." A simple evaluation can save you from repetitive stress injuries.

Visit NEXT LEVEL SPEED for more help and custo tailored training programs.

CrossFit Editorial

CrossFit–a nationwide ‘chain’ of affiliated gyms advertising ‘elite fitness’–has gained popularity including several locations here in Westchester. But before you drink the CrossFit cool-aid, you might want to check out what NL Speed Master Trainer Chris Wade said in response to a recent Wall Street Journal article about the CrossFit craze:

Dear Editors:

The Wall Street Journal would never report on a new financial product by simply quoting the high returns of a single neophyte investor while suppressing reports of high losses and controversy. Yet, in a half-page, picture laden article of more than a thousand words that is what the Journal did for a new and controversial fitness product. Not a single expert was quoted in Jen Murphy’s January 4th “Special-Ops: Getting in Shape the Military Way.” (D3). Instead, readers were offered glowing descriptions of where to train, bold faced “Fitness Tips” and “Quick Fixes.” All this praise and advice came from a single unqualified source: a woman who has trained at a local CrossFit for one month.

CrossFit boasts that its program is “perfect” for “any committed individual regardless of experience,” from “elderly individuals with heart disease” to “cage fighters.” Ms. Murphy’s article essentially endorses this view by describing “instant results” and “defined abs” without ever discussing the risks associated with these intense, boot camp style classes. As a former Marine infantry officer and an NSCA Certified Strength and Conditioning Coach, I’ve often been asked to lead ‘boot-camp’ classes and have been happy to do so for clients who were apprised of the risks and screened for the level of fitness and skills that I consider pre-requisites for such demanding work. But no-one told Ms. Murphy’s readers that boot-camps had higher risks of injury than traditional exercise regimens, or that these risks are raised still higher by the particularly intense style and culture of CrossFit. She failed to tell readers that CrossFit’s high risk training culture has made it an outlier in the world of fitness. In fact, the risks are so pronounced that CrossFit has been unable to buy insurance (CrossFit Inc. and its affiliates have been forced to self-insure by creating their own Risk Retention Group). Nor did Ms. Murphy see fit to mention that CrossFit training is the subject of an ongoing investigation by the U.S. military after a rash of CrossFit related injuries.

Rather than giving over the entire article unqualified praise of a recent CrossFit convert, your reporter should have found room to explain that the CrossFit location described in the article is part of a much larger CrossFit movement and that that fitness professionals have started to raise concerns about its grassroots driven model. To be clear, CrossFit is a rapidly growing international business that markets its vision of “elite fitness” through a variety of licensed affiliates, media outlets, and proprietary certification courses. These businesses exist within a larger “virtual community” of locations and individuals who use an ‘open source’ communication style. All members of the community are encouraged to post their fitness results online and to develop and share new CrossFit training ideas and workouts that idiosyncratically borrow and take out of context just about every conceivable form human exercise. These borrowed exercises are then applied to what CrossFit founder Greg Glassman describes as the proto-typical CrossFit model: “mixing heavy fundamental movements with high intensity ‘cardio’ efforts.”

This open source model for developing intense forms of exercise is at the root of at least four issues that should concern your readers. First, there is an incredible problem of quality control. Though CrossFit licenses its affiliates, there are few coherent standards for what this affiliation implies or describes and the $3000 licensing cost is fairly low barrier for entry. Rather than building a defined curriculum, CrossFit describes its affiliates as unencumbered members of “an Internet-based grassroots movement” that encourages experimentation with “varied, intense, functional exercise.” Thus no one really knows what is going on at the 2,500 affiliates or the ever-growing legion of unauthorized locations that have stolen the CrossFit name. The anti-establishmentarian, grassroots ethos causes another serious issue that worries professionals like me: the use of exercises and volumes of exercise that may be counterproductive or unsafe. Consider, for example, the barbell snatch. The snatch is an extremely technical exercise in which a barbell is lifted from the floor to a position directly over the athlete’s head in single, swift and precise movement. Developing a good technique for the snatch takes years of training. As a USAW certified coach who teaches as well as performs the snatch in competition, I use the lift only after complete rest and in sets that never exceed six repetitions. These are standard protocols practiced throughout the sport of weightlifting and the professional strength and conditioning community where it is believed that exercises like snatch demand such rigorous, focused attention to form that it is unproductive and unsafe to perform them without rest or in high volume sets. But without regard to the wisdom of the athletes and professionals who specialize in this type of training, CrossFit workouts routinely include the barbell snatch in high repetition sets and as part of aerobically taxing circuits of multiple exercises performed consecutively without rest. The main CrossFit web site even offers ‘how to’ videos for those who hope to ‘teach’ the snatch and other complex exercises to themselves. Another egregious example of questionable CrossFit exercise advice comes directly from Ms. Murphy’s article where she reports on her subject’s abdominal training routine and all but suggests that readers perform the same high repetition sets of jack-knife crunches. As any professional active in the field today knows, these types of extreme, end-range hip flexion exercises put a tremendous stress on the soft tissues of the lower back and have little applicability to functional movements of life or even most sports. Indeed, Stuart McGill, the world’s foremost authority on the causes of back injury has described crunches as ‘back herniators’ and worked hard to have them removed from the lexicon of fitness because they so contribute to the growing epidemic of low back disorders. We can only hope that your uncontextualized, blind-leading-the-blind advice didn’t cause injury to one of your readers. But finally and most disturbing of all, is the manner in which CrossFit’s grass roots community celebrates excessive risk. Vomiting due to over-strenuous workouts—which most fitness professionals view as a sure sign of an excessive and counterproductive exercise load that puts the athlete’s health at risk—is considered a badge of honor in the CrossFit world. They even have a cartoon mascot of a vomiting clown named ‘Pukie.’ But Pukie isn’t nearly as bad as his mascot brother, a bleeding clown named ‘Uncle Rhabdo.’ He represents exertional rhabdomyolysis. A once obscure exercise injury, rhabdomyolysis is a potentially fatal condition in which the detritus of dead muscle cells enter the blood stream at a rate that damages and ultimately causes kidney failure. While CrossFit induced cases are hard to quantify they are not uncommon and, in at least one case, resulted in a large settlement being paid to a victim of a CrossFit induced rhabdomyolysis. Nor is this the work of a few bad apples: the web site for the Manhattan location that was so heavily praised in Ms. Murphy’s article, CrossFit NYC: The Black Box, has the co-owners and coaches of the facility joking about heart attacks and describing bouts of exertional rhabdomyolysis as the cathartic experience that sold them on CrossFit.

I don’t mean to denigrate or demonize everything about CrossFit. There are certainly many people who have enjoyed, even beniftted from participation in CrossFit. But if you are going to print praise for a radically different fitness facility whose owners make light of life threatening injuries that their practices can induce, I think you owe your readers a bit of that context. So, since you didn’t do it, I will conclude by advising your readers to seek the advice of both their physician and an experienced fitness professional to help them find an exercise regimen that is specific to their individual goals, commitment, physical readiness and tolerance for risk.

Regards,



Chris Wade,CSCS

Choosing A Personal Trainer

When seeking a personal trainer, it is necessary for the public to educate themselves on how to interview the right person for the job. While there are many certified personal trainers out there, only a select few of them are truly competent. You should always ask and verify where their certification is from and what their credentials are. There are different types and levels of training certifications, only a handful of them are good. Most tests are multiple choice questions that are moderately difficult and some others require some essay or program design but are usually easy. What you need to look for is the continuing education courses the trainers have taken. It is the seminars and practical workshops that make a trainer better.

It is difficult for the public to decipher a good trainer from a bad one. In many cases, even the worst trainer knows more about physical fitness than the average person. Below are some fundamental questions that should be asked before making your choice. They are designed to save you from choosing a bad apple.

Questions you should ask:

• What credentials do they hold?
• Do they attend workshops and seminars? Which ones?
• How long have they been a trainer?
• How thorough was your evaluation? Did they do a medical history and test flexibility, balance, core strength, proprioception, muscle strength and endurance?
• Are they familiar with functional training (training according to daily activities or a specific goal)?
• Have they explained the importance of flexibility?
• Do they stress how important it is to properly brace the core and preserve the lumbar spine?
• Do they know what P.N.F(Proprioceptive Neuromuscular Facilitation) stretching is?
• Have they explained that function is more important than vanity?
• Can they explain what they are going to do in the routine and how it benefits you?
• Did they explain that cardio alone is an inefficient workout?
• Do they have a basic understanding of nutrition?

If you already have a trainer you can evaluate them:

• Does your trainer understand that a core routine is not a series of floor exercises?
• Do they understand current research that proves traditional sit ups, leg raises and many of the common exercises that flex the spine can actually be harmful even for healthy people?
• Are you doing more free weights and medicine balls than machines?
• Do they ever take notes?
• Are you being properly warmed up at the beginning and being stretched at the end?
• Does your trainer change the routine periodically?
• Does you trainer incorporate balance boards, swiss balls, single leg exercises and other challenged environments?
• When training the core (midsection) does your trainer explain how important it is to do dynamic multiplantar movements as well as isometric exercises and the importance of low back exercises?
• Does your trainer target weak areas?
• If you feel pain in places that you should not like your knees, low back and neck does your trainer change or modify the exercise to a pain free range?
• Do you truly understand what you are doing while you train
• Are you really getting results?
• Do you do more back exercises than chest and abs?
• Are you setting goals?
• Are you talking about you and your needs?
• Are you getting undivided attention?

If you answered no to any of these questions, then your trainer may be lacking key knowledge that is necessary for you to reach your fitness goals. More importantly, your trainer may be doing you more harm than good. It is simple for a trainer to deceive an unsuspecting client into believing they are knowledgeable. This is due to the general public not being educated about the fitness industry and trusting a gym will provide them with a competent trainer. In most cases, gyms are not always concerned with the quality of the people they are hiring. If a gym thinks a trainer possesses strong sales skills, they will hire them as long as they have some type of certification. A qualified fitness professional will understand at the very least everything listed above. Remember when hiring a trainer to make sure they are a full time professional. Part time does not cut it when it comes to your health. Would you go to a part time Medical Doctor?

Be aware of trainers that are charging low rates

The going rate for a high level trainer in a gym like Equinox or New York Sports Club is around $85-$90/hr even their entry level trainers are $65-$70/hr in addition to membership. There are other gyms that charge way more than the rates just mentioned. In homes for a high level professional trainer are around $125 and can be more. You may be able to get a really good trainer for $90-$100 depending on travel time, trainers charging much less are either just starting out, not that good or a close friend. You get what you pay for. It is important you research the trainers’ certification and check to make sure they are currently certified by multiple accredited agencies. Presently there is an agency named Ethics Safety Compliance Standards http://www.ESCS.info. It insures all registered trainers are acting appropriately. Find out if your trainer is registered.



It is important to understand that certifications and degrees certainly help but do not mean everything. You want to know about their clinical experience and the workshops they attend. Ask who they work with and get at least three references to call from current clients. See if they work with any local doctors, all the good trainers work with at least one doctor. A bad trainer can hurt you - do your research and make sure they are good.

Check us out at Next Level Speed for the most qualified trainers and support staff.

Exercise Basics: What You Should Know

Exercise Basics: What you should know Charles DeFrancesco

Recent evidence has demonstrated that when performed properly, exercise has many benefits. Examples of these benefits include lower blood pressure1, maintenance of blood sugar levels2, reduction of stress2, decreases body fat2 and reduction of chronic disease3. Other benefits of exercise include improved sleep3, arthritis relief3, decreased amount of depression3, preservation of bone density3, improved strength3, stability4 and flexibility 5. Exercise is an important part of life and its’ benefits are not taken seriously.

So why isn’t everyone reaping the benefits of exercise? There are many reasons. The most common reasons are lack of knowledge and motivation. Some people are lazy and don’t want to follow a fitness routine while others follow a routine and end up with minimal gains. It is a fact that improper execution of exercises will cause injury and hamper results. Here the wise old adage of “No pain, No gain” is a thing of the past. It is important that people realize that designing a program targeting their specific needs and goals is no easy task. Getting the advice of a qualified professional is the only way to ensure proper technique and maximum benefit. A quality trainer will focus on flexibility, stability and core strength while working towards a specific goal.

Flexibility is a very important part of a training program but is often over looked. In my opinion, lack of flexibility is the root of many problems. When a muscle is tight it limits the muscles ability to contract properly causing inefficient movements and joint stress. Muscles that are tight are more likely to become injured and cause the opposing muscle to contract improperly. If people would just stretch and perform moderate exercise many problems as well as overmedication may dissipate. Flexibility plus strength equal stability and are the foundation of exercise. Without them, the body’s movement becomes limited and, good results are difficult to achieve.

Stability is a key element that is often ignored. This is an area where many trainers lack knowledge. Stability exercises should be a part of every exercise program. Exercising with free weights and challenging the surrounding environment promotes balance and stability, which is essential, especially in the older population. Training primarily with machines without integrating free weights into a program is inefficient because the client is moving resistance along a fixed axis and not free in space as we do in life. Stability is critical for everyone. Without stability, even the strongest person can not effectively propel a force into the environment. Stability training starts with an efficient core routine. A weak core contributes to poor stability and inhibits proper limb movements.

Training the core (mid section) involves beyond sit ups and back extensions. An efficient core routine consists of dynamic movements, challenge of the center of gravity and isometric exercises. It is a fact that training on the physio ball is superior to traditional floor exercises4. However keep in mind any core training that is done sitting or laying down limiting pelvic movement has little or no functional value. It is crucial to focus on core exercises that require standing on 1 leg and pelvic movement in all planes of motion. Medicine balls, balance boards and physio balls are great tools for core training and should be integrated into every program. If the core is weak, the extremities cannot function properly. This causes muscle imbalances in the kinetic chain. As a person ages, balance and stability become compromised. If balance and stability are not addressed, they will consistently degrade. This is why falls are common in the geriatric population. Many back and hip injuries are related to weak core muscles. There are many small muscles in the core that the general population knows little about or addresses during exercise. MRI images show atrophy in these small muscles in most spinal injuries.6-9 These little muscles need to be trained in order to maintain a healthy spine.6-9 Functional training that relates to every day activities and focuses on core stability will improve a person’s quality of life.

When the goal is lean muscle and loss of body fat, circuit training is the best choice. Performing full body functional workouts every session is a sure way to burn maximum calories. You should not try to isolate muscles, rather you should try to get as many body parts involved as possible while keeping strict form. This type of training insures a very efficient and balanced session. For the general population, the benefits of this type of training surpass the traditional style of single body part sessions. Circuit training is geared towards increasing the heart rate while using some type of resistance or environmental challenge. When circuit training, it is crucial to keep moving and maintain your target heart rate zone.

When sport specific training, the exercises should be geared towards that sport. The exercises used should relate as closely as possible to the sports’ required movements. Training in this fashion insures maximum performance when actually playing the sport. It is imperative to focus on the muscles involved in the particular activity, also be mindful of any muscular imbalances. It is important to include drills that enhance muscular control to avoid inadequate response by the motor system which may result in injury10. A qualified trainer can emulate the challenges faced on the playing field during the session.

Before initiating an exercise program, one should always consult a physician as well as a qualified fitness professional. Clients should always obtain guidance before starting a program. This ensures that they are addressing their specific needs and goals. Many people make the mistake of reading some articles and asking some “muscle head” for advice. This is a waste of valuable time and effort and often results in minimal benefits and a short lived commitment. Receiving the guidance of a qualified fitness professional is a sure way to get results and avoid injury.

References

1: Ishikawa-Takata K, Ohta T, Tanaka H.

How much exercise is required to reduce blood pressure in essential hypertensives: a dose-response study.

AM J Hypertens.2003 Aug;16(8):629-33

2: Krook A, Holm I, Pettersson S, Wallberg-Henriksson H.

Reduction of risk factors following lifestyle modification programme in subjects with type 2 (non-insulin dependent) diabetes mellitus.

Clin Physiol Funct Imaging.2003 Jan;23(1):21-30

3: Seguin R, Nelson ME

The benefits of strength training for older adults.

Am J Prev Med.2003 Oct;25(3Suppl 2):141-9

4: Cosio-Lima LM, Reynolds KL, Winter C, Paolone V, Jones MT.

Effects of physioball and conventional floor exercises on early phase adaptations in back and abdominal core stability and balance in women.

J Strength Cond. Res.2003 Nov;17(4):721-5

5: Liebenson CS. Manual Resistance Techniques and Self Stretches for Improved Flexibility/Mobility in Rehabilitation of the Spine: A Practitioner rquote s Manual, Liebenson C (ed)., Williams and Wilkins, 1996, pages 253-292.

6: Hides, J. A., Richardson, C. A., and Jull, G. A. Magnetic resonance imaging and

ultrasonography of the lumbar multifidus muscle. Comparison of two different

modalities. Spine 20:54-8; 1995

7: Hides, J. A., Stokes, M. J., Saide, M., Jull, G. A., and Cooper, D. H. Evidence of

lumbar multifidus muscle wasting ipsilateral to symptoms in patients with

acute/subacute low back pain. Spine 19:165-72; 1994

8: Kiyoshi Yoshihara, MD; Yasumasa Shirai, MD; Yoshihito Nakayama, MD; Shinji Uesaka, MD. Histochemical Changes in the Multifidus Muscle in Patients With Lumbar Intervertebral Disc Herniation. Spine 2001;26:622-626

9: Julie A. Hides, PhD; Carolyn A. Richardson, PhD; Gwendolen A. Jull, MPhty Multifidus Muscle Recovery Is Not Automatic After Resolution of Acute, First-Episode Low Back Pain. Spine 1996;21:2763-2769



10: Etty Griffin LY.

The Key To Losing Weight Is All In Your Head

 Nick Polizzi

Jan172012

Trying to make a change in your diet for the better can be one of the most mentally fatiguing aspects to weight loss. Every day is an internal struggle with your conscience trying to decide what type of food to eat, but it is up to you to make sure that you stay on the course you have chosen for yourself. With each passing day you will become more disciplined and things will become easier and easier. Although the first two weeks is the most difficult part don’t worry you are in luck there are some simple ways to make your life much easier.

Before you being to take your weight loss journey you need to set some goals. Keep the goals small and simple. The biggest set back is setting a goal that’s unrealistic and it’s demoralizing, it makes people want to give up if you do not achieve it. If you set small goals that can be attained each week it will boost your confidence and allow you to set bigger goals as time goes on. For example instead of saying I want to lose 5 pounds in a week, which is unrealistic say you want to lose 1-2 pounds instead. Anyone can lose a pound in a week and seeing the number on the scale go down is more of a motivating factor than anything. Remember there is 3500 calories in a pound of fat so if you want to lose one pound in a week try to decrease your overall calorie intake by just 500 calories a day and by the end of the week you have cut back one pound of fat calories. Cutting back 500 calories is very easy to do as well its as simple as switching an apple for a snack as apposed to eating a handful of cookies. Also remember that what you do one week you will see the next week. Do not weigh yourself everyday and get discourage because you didn’t see the number change for the better. Be consistent with your weigh in’s pick a day and time and only weight yourself at those times. Being aware of your calorie intake in the beginning can become stressful and possibly annoying but if you stick to it your new change will become second nature and you wont even realize it anymore.

The next simple step is to make a food log for your self. Keep a little journal of what you eat throughout the day and keep notes on each meal. Write down why you ate what you did and how it made you feel. This will help you to understand your body and will ultimately prevent you for straying off course. By writing your food intake down it will psychologically make you eat healthier. You aren’t going to write down anything that is bad for you because when you actually see it on paper it will be more disappointing, especially if you were having a good day and then out of no where you had a moment of weakness and gave succumb to a bad habit. By writing all your meals down it will help you to understand how your body works and reacts and once you get a hold of this knowledge it will make your life much easier.

The next step is a little more tedious, but nonetheless it is an easy change to make. Most people make their eating mistakes when they are in a rush or they are eating with their eyes. An easy way to fix this problem is to start to plan your meals a head of time. If you plan each meal it will help you to avoid making bad decisions. This goes back to the food log this will help you to understand your body and find what works for you. Once you realize what foods work for you stick with it. It’s like that old saying if something isn’t broken don’t fix it, if you eat something that you enjoy and you are getting the results you want continue to use it and you watch the pounds fall off.  This will help you fall into a routine and you wont have to struggle to decide what you are going to eat, you will automatically know what to go to.

The last little trick is to reward yourself for all your hard work. Give yourself a small cheat meal. No one is perfect and everyone has a moment of weakness every now and then but if you schedule it you can have control of what you’re eating without over doing it. You spent all week fighting all those bad cravings and you should get an award for it. This will also help you to satisfy those bad cravings. If you are someone who enjoys chocolate or ice cream and you avoided it all week than go treat yourself to a bite or a spoonful. Remember its just enough to satisfy your craving don’t let yourself slip and end up eating an entire bowl of ice cream or a big chocolate bar. By having a tiny bit of what you crave will help you get off the hump and drive you on into the next week. Again this reverts back to keep your goals realistic, cutting something you love completely out isn’t realistic, but if you eat it moderation it’s a win-win. You get to lose weight and still enjoy your favorite foods.

Getting a head of the mental aspect of weight loss is the most challenging part of diet and exercise, but as long as you create attainable goals that will keep you on track you will get to you end goal in no time. With each passing day not only will you become physically stronger but stronger mentally as well and this point you will be able to achieve anything that you set your mind to.

  Nicholas Polizzi, Exercise Science Specialist

Nicholas has been training for over eight years and took his passion for fitness to the next level. He has been aspiring to become a top competitive bodybuilder, which is one of his specialties. He has been a multiple sport athlete his entire life and if it were not for injuries he could have played at the college level. Although he was prolonged with injuries, his perseverance lead him to become apart of division 1 nationally recognized Hofstra Cheerleading team. Hofstra has won five national titles and Nicholas was apart of two of those national championship teams. His determination to excel in his field stemmed from his injuries and he is constantly learning new techniques and is taking new courses to continue his education. Along with training clients in the gym nick trains in home clients as well as athletes. Nicholas has been a trainer for two years and is currently NFPT and USAW Olympic lifting certified. He is currently a senior at Hofstra University and is graduating this year with Bachelors in exercise science.