Your Best Body Ever

17 Sep 2009

Proper footwear: An important part of your workout

Today I posted a quote on the importance of bringing your old running shoes with you to the store when you’re shopping for new ones. I’d like to elaborate on this topic, as I do feel it’s something that a lot of people don’t understand or overlook, no matter what kind of exercise they’re doing.

If you’re a runner like I am, the proper running shoes can be crucial to your performance and preventing injury. I know a lot of newbie runners who will start out in whatever athletic shoes they have lying around, who end up being discouraged and then injured with shin splints or strained muscles because the shoes didn’t offer them proper support.

Your structural body isn’t perfect, of course. How our hips are placed will affect how are knees are, and in turn, how our feet are. Most people have feet that pronate, meaning that they roll outwards or inwards. A lot of people also have either flat or high arches too, making that part of the foot painful if there is too much or too little support.

We’re pretty lucky in this day and age, though – so many companies have spent a lot of time and money making shoes for runners and other sports that are specific to your body’s needs and the needs of that sport. Now, I’m not saying you should go out there and buy a bunch of different sneakers if you’re playing tennis one day and doing aerobics the next. It’s just a good idea to have proper sneakers that offer you the support you need to enable you to do the activities you want without injury.

For example, the other day one of my clients at Butterfly Life walked in with some pretty cute sneakers. She had gotten them on sale at the local department store. And although they matched with her outfit (yes, this is important to some people), they were woefully unsupportive and not built for a strenuous workout. I had to tell her to stop wearing them in the gym and invest in some better sneakers for her workouts.

Great sneakers can be expensive, especially if you’re a long distance runner like I am and need to shell out $140 every few months. But listen up – it’s going to be a lot more expensive to have to deal with a medical problem you might have because you aren’t wearing the right shoes! I’ve seen this happen with my clients at my gyms so I know firsthand that it’s no joke.

If you’re a runner, or thinking about running, make sure you go to a proper running store and get fitted for shoes. They’ll watch you run, analyze your gait, and have you try on several pairs for fit. I go to Fleet Feet, which is an excellent store that allows you to return your shoes if they end up not working out.

If you’re not a runner, I still urge you to go to an athletic shoe store like Foot Locker or the Sports Authority and get a good pair of shoes. Your feet and body will thank you for it!

19 Aug 2009

Keeping things proper…

One of the great things about being a trainer is helping people become fit, of course. I love my job, and everyday brings about another reason to be happy about the work I do.

Today, for example, I walked into Butterfly Life or a session with one of the clients that I’ve been training for a few months now. When she started, she knew nothing about what strength machines could help her, how to use free weights, how to do a proper sit up. It only took her a few sessions before she knew the proper way to do these things. And I couldn’t be happier for her. There is no substitute, in my mind, for working out the “right” way. That’s what I’m here to show you.

One of the worst things about being a trainer, for me, is watching people at the gym on machines or free weights, and know that they don’t really know what they’re doing. Their form is all off, or they’re simply not doing an exercise the right way. It makes me so concerned that they are going to hurt themselves – hey, it happens. You probably know someone who has complained of pulling or tearing a muscle from exercise.

So I can’t stress enough the importance of learning proper form in your workout endeavors. Even if you can’t afford to have a personal trainer, I encourage you to go to online websites that will show you the right way to do things, whether on the strength machines, free weights, or yes, even on the cardio machines. Here are a few basic pointers, though, to keep in mind when you’re working out:

If you’re on a cardio machine, don’t slouch, or hang on to the equipment for support or assistance. I see slouching all the time on the Stairmaster and treadmill, and that isn’t good for your back. Stand up straight. And if you find that you’re tired and are starting to slouch and need to hang on for support, stop what you’re doing and take a short break. If you’re still tired when you get back on, maybe you need to wait and build up to that level of exercise without having the need for support.

If the cardio machine you’re using has a seat, such as a recumbent bike or a stationary bike, make sure the seat is adjusted to your height. Proper set up of these machines is also essential to get the most out of your workout.

When you’re on weight machines, try to keep your posture as straight as possible. Great control of your posture really is the name of the game here, and lift and lower the weights in smooth, controlled motions. The seat and adjustments of weight machines should be altered for your specific height. A lot of these machines also have several ways to lift the weights, so again, its best that for each machine you’re in the know about which ones work and which might actually end up being dangerous for you, especially if you have any preexisting injuries.

While free weight training, correct form is even more important as your body has no support whatsoever. Again, good straight posture is key when lifting the weight. Your body should not be able to move from side to side, and your legs should be bent at the knees just a little bit, so you’re more stable. If you find that your body is swinging or swaying from side to side when lifting, you’re lifting too much. Proper breathing is also important here to help facilitate your body’s ability to lift.

These are just the basics, of course. But hopefully I’ve expressed enough to you the utter importance of using great form in any kind of exercise you do. It truly can make all the difference in the world, from achieving your fitness goals to being sidelined from an injury. Please go do your research on this today!

18 Aug 2009

“Exercise to improve your mood and give yourself an energy boost. Many people experience an uplift in mood after a run, a swim, or a brisk walk, and numerous studies support this salutary psychological effect. Moderate aerobic exercise such as running or swimming tends to be most effective. In addition, being tired may actually be caused, at least in part, by a lack of exercise - what the experts call “sedentary inertia” or “exercise deficiency” - in which case exercise is the best antidote.”
— University of California, Berkeley. 365 Tips for Better Health.

17 Aug 2009

“Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded.” - Goethe

“Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded.” - Goethe

27 Jul 2009

Weight lifting - will I get “big”?

One of the most common questions I get when I start women on a weight training program is about muscle size. Many women are afraid that strength training, and more muscle strength, will lead to larger legs, arms, etc. You may have seen photos of women in muscle building competitions and wondered if this will happen to you as well.

While this is a very valid concern, it’s important to know that your body is not geared for getting those large, bulky muscles. That requires a larger amount of testosterone, and heavy weight lifting. And while women do have some testosterone, it’s not enough for us to be able to build up muscle mass to look like that. In fact, women have 15 to 20 times less testosterone than men, so it’s physically impossible for us to look like them. In addition to this, we also aren’t inclined to be lifting a large amount of weight. So, lifting weights won’t automatically make you look like Hulk Hogan in a few months’ time.

Weight lifting is great for your body in so many ways. It can give you a toned, well defined look and will help make other exercising and activities much easier. Not to mention the current research saying that osteoporosis and weaker bones can be prevented through weight training, preventing bone fractures later in life. It also boosts your metabolism, and stronger muscles support your joints, making joint injuries less likely as well. For all these reasons, you absolutely need to make weight training a part of your exercise routine.

I do have some clients at Butterfly Life that complain that they have parts of their bodies that do “bulk up” more than they would like them to. For example, I have one woman whose calves really do get bigger, although this is the only part of her body that reacts to weights this way. If you are one of these women, you more than likely have a bit more testosterone than average woman. If you do experience this, and do not like the result, consider doing lighter weights and higher repetitions.

So get in the gym and get lifting! I’ll be discussing here soon more about how much you should be lifting, and all things strength training related, in the near future. Stay tuned!

15 Jul 2009

How to get your best body ever.

Hi, and welcome to my blog! This is Nadia Kelly, and I’m a personal trainer. I decided to start this blog to teach others more about what I know and have learned over the years. It’s meant to be an inspiration to you, to get you goal oriented, moving, and inspired. You may already be working out – consistently, periodically, or sparsely. Or, you may have never tried working out and are wondering how you go about it, where to begin, what you’re supposed to do. It can be overwhelming at times, no matter what situation you’re in. I hope I can help you with that!

So let’s start at what I believe is the beginning and most important principle of fitness - how you get your best body ever. I thought we’d think about this topic first, because this is really the idea that you have to have when you embark on a fitness program. You may have personal goals in mind, of course – perhaps you’d like to fit into your skinny jeans, loose a few pounds for that upcoming class reunion or wedding, or maybe feel healthier and more energetic. And while I wholeheartedly endorse pretty much any goal that gets you into a fitness routine, there is something to be said for the bigger picture.

What is this bigger picture? A life dedicated and devoted to being fit and healthy. This is how you get your best body ever. What this means is that while it’s great to have small, short term goals, your overall fitness goal should always be attaining your fittest body possible, whatever that means for you at that moment in time. Fitness isn’t a temporary thing – this is something we need to do everyday to ensure we live our lives to the fullest.

Now, I don’t expect you to be a marathon runner, a triathlete, or a professional athlete. We all have our limitations – physical, time, attention, etc. What I am suggesting is that you apply the principles of getting your best body ever, and apply them to your individual life, all of the time.

For example, I have a client that I train at Butterfly Life, one of the excellent gyms I work at. “Ginnie” is 34 years old, has a young family, and a demanding job. She also has a high school reunion coming up, and would like to loose a few pounds. While I’m working on her on her short term goal – losing 10 pounds – we’re also working on her long term goal – fitness for her entire life. For Ginnie, this means that after the reunion is over and she’s lost the weight, she’ll continue to work out, as often as she can, to achieve daily fitness. Her long term goal is being healthy her entire life, which will be her best body ever, all the time.

Of course, there are several components of this principle – stay tuned and find out what they are!