Our bodies were not meant to be sitting for hours at a time. Having worked with many types of clients over the years, I have seen many people with postural changes due to sitting. When seated, the elbows are flexed, the hips are flexed and the knees are flexed. Having the muscles around a joint inContinue reading “The Effects of Sitting”
Category Archives: Exercise
Turkey Trot Run/Walk 11/22/12
Thanks to all of those who came to the first annual Journey Fitness Turkey Trot Run/Walk this past Thursday morning! I had a blast and will certainly be doing it again next year! For those who missed out, we did a 30 min run/walk around a course I laid out in Boulevard Park in LakeContinue reading “Turkey Trot Run/Walk 11/22/12”
How to Improve your Basal Metabolic Rate
I just wanted to share with you the known variables to influence your basal metabolic rate according to the American Council on Exercise. Genetics. Some people have a naturally high metabolism and others have naturally slow metabolisms. Gender. Men have more testosterone and usually more lean muscle mass and less fat mass than women soContinue reading “How to Improve your Basal Metabolic Rate”
Why Your Workout at the Gym Won’t Get You the Results You Desire
Traditional “split routines” are commonly used by body builders and football players who are trying to gain lean muscle mass. Many repetitions and exercises are used on a particular muscle group during the workout. An example would be devoting an entire exercise session to just legs or chest and triceps. I’ll let you guys inContinue reading “Why Your Workout at the Gym Won’t Get You the Results You Desire”
Flexibility Training
Flexibility is important, and is often overlooked when planning a fitness program. 47% of stiffness is attributed to joint capsule and ligaments, 41% from muscle fascia, 10% from tendons, and 2% from skin. Increasing your range of motion (ROM) can be done largely because of the second one, the fascia. Self-myofascial release, or foam rolling,Continue reading “Flexibility Training”
Corrective Exercise
If you are like most people, your job requires hours of sitting in what is called the triple flexed position (knee flexion, hip flexion, elbow flexion). Not only is your job making you sedentary, burning very few calories during the day, but it is also altering how you move. Staying in this body position (likeContinue reading “Corrective Exercise”
4 Most Common Exercise Myths
Exercising at a low intensity will burn more calories from fat. This may be true, but only from a percentage standpoint. The harder you workout, the more calories you will burn and ultimately more weight you will lose. Low intensity exercise has its place, especially with beginners or special populations such as the elderly orContinue reading “4 Most Common Exercise Myths”
Fail to Plan, Plan to Fail!
The ACSM recommendations for weight loss suggest that 150-250 minutes a week of moderate intensity physical activity will prevent weight gain. Amounts greater than 250 minutes a week lead to modest weight loss. The most successful strategy is to combine diet restriction and increased physical activity; this leads to more weight loss than just dietContinue reading “Fail to Plan, Plan to Fail!”
Are You Ready for Change?
A generally accepted model for any type of behavior change is the Transtheoretical Model. In exercise terms, it looks a little like this: 1. Precontemplation (not ready): You have no intention of even going to the gym, it’s not even in the back of your mind that you should go. 2. Contemplation (getting ready): YouContinue reading “Are You Ready for Change?”
Fitness & Nutrition Coach 