personal training

Got balance

Posted on by Jason Wanlass

There are numerous reasons to participate in a fitness program. For some of us it may be to lose a few pounds and have more energy, while others may simply want better overall health. As a result, most of us follow a program that consists of a combination of strength training and cardiovascular conditioning. And justifiably so! There are many physical benefits to both and they should be a major part of every fitness routine. However, one important area that often gets overlooked is balance. Balance enables a person to maintain their center of gravity during movement and in stationary positions. This can be the case during a sporting event or in simple day to day activities. Also, improving balance can help increase joint stability, improve posture, and increase overall strength. And even better, it’s easy to work into your existing routine! But before diving right in, there are three things we need to remember when training for better balance.

First, exercises should challenge your limit of stability. In other words, the distance outside of your base of support without losing control of your center of gravity. Second, is maintaining core engagement and postural control. Postural deviations are often exaggerated if the challenge is too demanding. At any point during the exercise if you cannot maintain good posture, core engagement, or control your base of support, modify to an easier option. Last, remember balance exercises require a slower speed of movement and should be executed with less weight. Besides going a little slower can tax the muscles effectively as well!

Here is a description of basic balance exercises and strength training moves with a balance component.

Single Leg Balance: Stand with tall posture and contract your core muscles. Slowly lift one leg 4-6 inches off of the ground while maintaining balance and posture. Balance for 1 minute and repeat on the opposite leg. For added challenge try it with a ½ foam roller, BOSU, or airex pad.

Lateral Hops: Begin by balancing on your right leg. Stand with tall posture with your right knee and hip slightly flexed. Engage your core muscles and hop sideways towards your left leg. Focus on landing softly and sinking into the landing by flexing your knee and hip. The goal is to hop from side to side without losing balance. Remember to stay within a distance that you can control and pause with each landing for at least 2 seconds. Perform 10 reps each direction.

Reverse Lunge with Balance: Begin by balancing on your right leg with your left leg elevated about 4-6 inches off of the ground. Step back with your left leg and slowly lower your hips towards the floor by flexing at your knees and hips. Maintain tall posture and lower your body until your right thigh is about parallel to the floor. Return to the starting position by extending your right hip and knee and slowly raising the left leg back into the balance position. Repeat for 10-15 reps before switching sides.

Stability Ball Chest Press: Begin by lying on a stability ball while holding a pair of dumbbells. Keep your head, neck, and shoulders in alignment with the rest of your body. With your knees bent at 90 degrees, slowly raise your hips until they are parallel to the floor. Now fully extend your arms above your chest, shoulder width apart, with your palms facing towards your legs. Slowly lower the dumbbells to either side of your body until the the dumbbells are to about chest level with your arms bent at 90 degrees. Return your arms to the starting position and repeat for 10-15 repetitions. If you are uncomfortable balancing on a stability ball, modify the exercise by using a BOSU trainer.

Single Leg Bicep Curl/Shoulder Press Combo: Begin by balancing on your right leg, standing with tall posture and holding a pair of dumbbells. With your palms facing in, perform a bicep curl by flexing at your elbows. Now, slowly raise your arms overhead by extending while maintain balance. Slowly lower your arms back into the starting position by reversing the movement. Repeat for 10 repetitions and switch legs. If more challenge is desired, try performing the exercise on a ½ foam roller, BOSU, or airex pad.

Why wait when you can achieve results now

Posted on by Jason Wanlass

After more than 15 years in the fitness industry I am still amazed how often people put off starting a workout program until “next year.” Before you consider shutting it down during the holidays consider the following fact: Americans gain an average of 5 – 10 lbs. during the holiday season and never lose the weight! To put it into a larger perspective, over a course of five years, the holiday indulgence alone could result in 25 – 50 lbs. of weight gain!

Now before you chime in with, “But Jason, the holidays are so busy with, work parties, and family engagements, not to mention all of the temptations!” I completely understand and agree that you should be able to indulge, but within reason! Plus, that is an even better reason to start or continue your workout program. Worse case scenario, you gain no weight and create positive momentum going into the New Year. Best case scenario, you actually lose weight, finish the year strong, and become even more motivated come January!

Here are my top five tips for surviving the holiday season and starting the new year now!

Tip 1 Shorten your workouts: Remember that some is always better than none! If you don’t have time to work out for an hour, shorten your workout to 20 – 30 minutes. Exercise doesn’t have to be all or nothing! Doing circuit training with weights or running intervals on the treadmill are fast and effective ways to burn a lot of calories in a short amount of time.

Tip 2 Combine Strength & Cardio into One Workout: This goes hand-in-hand with tip #1. Alternating a strength exercise with a cardio exercise is an effective way to get the best of both worlds. Perform 3 sets of the following circuit for 1 minute each with little to no rest between exercises:

1. Pushups 2. Jump rope 3. Cable rows 4. Jumping jacks 5. Body weight lunges 6. Rowing machine

Tip 3 Find a Workout Partner: Using the buddy system works wonders for staying consistent. It creates a sense of accountability by both parties. Plus, there is always the tendency to push a little harder when you have a partner involved. Just make sure you find a partner that is reliable!

Tip 4 Fill up on Healthy Food Before the Party: There will always be guilty pleasures at all times around the holiday season. Filling up on healthy food and water prior to the party will lead to less calorie consumption during social engagements!

Tip 5 Eat to Mild Fullness: We’ve all experienced it. Eating our holiday feast to the point to where we feel like we’re the stuffed turkey sitting on the dining room table. This year try eating smaller portions instead of piling as much food as possible onto your plate. There will always be plenty of leftovers to go back for a couple of hours later! On a scale of ten, shoot for a 5-6 in fullness. Your waistline (and digestive system) will thank you for it!

Get ready for the slopes before the snow hits

Posted on by Jason Wanlass

For many of us, that winter chill in the air can only mean one thing – ski and snowboard season is right around the corner.

While we eagerly wait for the first snowflake to hit, there is no better time to get ready physically.

Whether you’re a novice or an experienced rider, the first day on the mountain can often be a humbling experience, leaving your body sore and exhausted. In our haste for fresh powder, it’s easy to forget the vigorous demands a day on the slopes brings. Why not make this the year you prepare for it?

While a traditional strength and cardio conditioning program is important for any sport, a solid ski-conditioning program should focus on improving core strength, power, balance and reactive components as well.

In conjunction with your current fitness routine, add these exercises into the mix two to three times a week, and you’ll feel more like master of the mountain this season.

SINGLE LEG BALANCE:  Stand with tall posture and contract your core muscles.  Slowly lift one leg 4-6 inches of the ground while maintaining balance and posture.  Balance for 1 minute and repeat on the opposite leg.  For more challenge, try balancing on a BOSU.

BOSU MOGUL HOPS:   Hold onto a stable object. Stand on top of a BOSU with your feet together, pointing at 11 o’clock with your knees slightly flexed.  Contract your abdominals, hop and rotate your body to 1 o’clock, sinking your hips as you land.  Quickly hop back to 11 o’clock and repeat from the 11 to 1 position for 30-60 seconds.  For more challenge, perform the exercise with no hands without compromising control.

BENCH DIPS:  Position your body perpendicular to a flat bench.  Place your hands just outside your hips.  Lift your hips up and slightly away from the bench, maintaining tall posture.  Keep your heels on the ground and your legs straight.  Staying upright, slowly lower yourself toward the ground until both arms are bent at a 90 degree angle.  Push yourself back to an upright position.  Repeat for 10-15 repetitions.  For an easier option, bend your legs to a 90 degree angle and repeat the same movement.

BOX JUMPS: Stand slightly behind a 12- to 24-inch box or platform. Squat down, and quickly jump on top of the box. Try to land softly, sinking your hips as you land. Step off of the box and repeat for 10 to 15 repetitions. For an added challenge, jump continuously on and off of the box for the same number of repetitions.

SIDE PLANK: Lie on your side. Keep your body in a straight line with your legs stacked on top of one another. Prop your arm underneath your body. Position your opposite hand onto your hip. Contract your abs, and slowly lift your hips toward the ceiling until your body is positioned straight from head to toe. Hold for two to four seconds, and then slowly lower your hips to the floor. Repeat for 10 to 15 repetitions before switching sides. For an easier option, bend your legs at a 90-degree angle while performing the exercise.

ICE SKATERS: Stand and balance on your right leg with your core contracted. Hop sideways to your left side, squatting down and touching the ground across your body with your right arm. Stay low with your chest out, and quickly spring back to your right side repeating the same move, touching down with your left arm. With control, continue this sequence for 20 to 30 repetitions.

V-SIT w/MEDICINE BALL FIGURE 8’s:  Sit upright and recline a few inches while maintaining good posture.  Support your body weight on your sitting bones while keeping your chest out, shoulders back, and abdominals contracted.  Hold a 4-8 lbs. medicine ball in front of you, slowly move the ball in a figure 8 pattern while rotating your torso.  Repeat for 10 repetitions per side.

Jason Wanlass is the owner of Monster Personal Training & Athletic Conditioning in Meridian, has 15 years of experience in the fitness industry. Contact him at monsterfit@live.com or www.monsterfit.com.