SUPERSETS FOR INTENSITY!

This week we focused on back to back exercise on the same muscle group.  We did 4 sets of 20 reps on each exercise.  This is called SUPERSETS.

Supersets are another method to break through plateaus.  To superset, you would perform an exercise with your normal rep range, but instead of resting afterward, you immediately start another exercise.  This is an intensity method that works well for cutting and gaining definition.

Example Superset:
Exercise 1- Shoulder Press
Exercise 2- Bicep Curl
Rest.

It's recommended to do opposite muscle groups whenever doing supersets or trisets.  Sometimes you can do the same muscle groups back to back, but over the long haul, you may want to do opposing muscle groups to keep this intensity method effective.  That’s why we shake it up in Body Sculpting and Weight Training every week!!

Muscle: Is it just for men?

This picture, is, a JOKE.  In looking for stock pictures, can I tell you this was depicted over and over and over.  This woman, in no way, was able to get THAT physique, lifting 5# dumbbells.  They may even be 3#'s!


In reality, THIS would be more accurate of the results you will get lifting that kind of weight, if you are already overweight:

So what's my point?  The truth about muscle.  "I don't want to lift weights because it will make me look like a man".  Truth or fiction?  

JC Deen, The Fitness Consumers Advocate says it best:
“In order for a woman to alter her body composition, resistance/strength training is a must.”
“While heavy weights, combined with a hearty diet is often the recipe for males to pack on size and  muscle mass, it’s not a similar situation for females.  And the reason is because of our hormonal profiles.
A female produces a tiny fraction of the testosterone that a male does.  Since testosterone is the main determinant of the ability to grow in size and strength, it only makes sense that someone with much lower levels (women) will never achieve the same size as someone with much more of it (men).
The only way this is remotely possible is through exogenous use of testosterone and other anabolic compounds (steroids, shhh!).”

Most women and men should be doing similar lifting:  heavy weights, compound movements, 45 to 60 minutes of intense lifting, 3 to 4 days a week.

Muscle Confusion Revealed

During Body Sculpting we have been utilizing a term called "Muscle Confusion". While not a Webster’s term, muscle confusion’s marketing catch phrase is actually more of a psychological term.  It brings you into agreement with your bodies ability to continue to push itself to the max so you won't ever experience the plateau effect.  

Our mindset allows us to settle in where we feel most comfortable.  We begin to feel as though we have reached our maximum potential when in fact this is not the case at all.  Utilizing muscle confusion continually forces the body to break down or overload the muscles and cause growth.

Variety in your workouts can help to overcome the mental block of boredom and greatly increase your success in both mental and physical challenge.  Muscle confusion keeps the body from becoming used to a set routine which allows for growth of muscle in a slow but steady manner. Muscle confusion is meant to keep your body systematically overloading itself and then allowing time to recuperate.  Many people will not do this on their own, giving in to inconsistently, not seeing results and then quit.  

Muscle Confusion exercise forces you to perform a variety of sets, reps, exercises, resting time, etc while training your muscles in the most efficient position. It’s very important when utilizing muscle confusion that you don’t allow your muscles to accommodate to an exercise or else it won’t be effective. Always remember, a workout is only as good as you make it and that’s by continually pushing yourself to the max, muscle confusion is only the beginning. You must stay committed and true to yourself or no workout regiment will get you into shape.

Spicy Asian Salmon Cakes

Tried, tested, devoured:

Spicy Asian Salmon Cakes

1 1/4 lbs. (approx. 3 cups worth) skinless cooked Salmon - I broiled 3 thawed frozen Costco fillets for 7 minutes and flaked, tad undercooked but since you are also pan sauteing, it kept it tender
1/4 cup scallion, chopped (white and green parts)
2 T. cilantro, chopped
1/2 cup Panko - I ground mine a little finer in food processor, or use a coffee bean grinder
2 teaspoons Asian Sweet Chili Sauce + 2 heads of garlic minced or Chile Garlic Sauce
Lime Zest from half a small lime
1/3 cup Mayonnaise (or yogurt if lower fat desired)
1 egg, lightly beaten
Black Sesame Seeds, small handful for topping your cakes (optional) - just happened to have recently purchased some from Central Market in bulk!  What are the odds!
2 T. Seseme Oil

Directions:

Flake up salmon in a large bowl.  Add scallion, cilantro, garlic and panko.  Whisk together egg, chili sauce, lime zest and mayonnaise.  Mix wet and dry together.

Form salmon mixture into desired sized cakes.   Avoid over handling so it will be light.  Press one side of the cake into your black sesame seeds.

Heat 2 T sesame oil in a large saute pan on Med/Hi until hot but not smoking.  

Cook your salmon cakes (sesame seed side down first if you are using them) on each side until lightly browned, about 2 minutes per side.

Serve with lime wedges, garnish with cilantro.  

SERVE WITH A SPICY SRIRACH MAYO or A SWEET AND SPICY THAI CHILI SAUCE

Beat the Heat

In plain language, under normal conditions the body sweats and then evaporates from the skin.  When engaged in an activity, in a hot environment, excessive sweating can overwhelm the bodies ability to cool itself and or/water is not able to be replaced at the appropriate rate.  Lack of body water impairs further sweating, evaporation and cooling.  If the humidity is too high, sweat on the skin cannot evaporate into the surrounding air and body temperature cooling fails.

• Symptoms of heat exhaustion include profuse sweating, weakness,nausea, vomiting, headache, lightheadedness, and muscle cramps.
• Heat exhaustion can progress to heat stroke when the body's temperature regulation fails. This causes confusion, lethargy and possible seizure, the skin stops sweating and the body temperature may exceed 106 F (41 C ).  This is a life-threatening condition and emergency medical attention is needed immediately.
• Treatment for heat exhaustion includes recognizing the symptoms, stopping the activity, and moving to a cooler environment.  Rehydration with water or a sports drink is essential to treatment for heat exhaustion.  If nausea or vomiting prevents the affected individual from drinking enough water, intravenous fluids may be required.

Other risk factors:

Heat exhaustion usually affects people who are working or exercising in a hot environment. But these circumstances can increase the risk:

• Certain medications such as antidepressants, antipsychotics, and tranquilizers may impair the ability of the body to sweat.
• Alcohol consumption
• The overweight or obese
• Travel from a cooler environment to a hot environment, without proper acclimation

Seeking medical care:

Maintain proper hydration with water, electrolyte replacement solutions or sport drinks.  If nausea and vomiting prevent rehydration, the individual should seek medical attention.
Seek medical care if you experience muscles cramps that cannot relieved through stretching and cramps are recurrent.
Recognize the onset of a life-threatening condition if the person stops sweating, becomes confused, or has a seizure, heat stroke. Call 911 and move the affected individual to a cooler place, remove their clothing, and try to cool the body with cold compresses, ice, and oscillating fans.

Treatment:

• The affected individual should stop their activity and then move to a cooler environment. Clothes may be removed to help with air circulation across the body. Misting the skin with cool water also helps by stimulating evaporation and cooling the body.
• Rehydration is the next important step in treating heat exhaustion. This may be a challenge if the person begins to suffer from nausea and vomiting. Small sips of water, a mouthful at a time, might be tolerated even if some vomiting persists. Water, sports drink and other electrolyte replacement drinks are reasonable options.
• If oral rehydration fails or if symptoms persist, intravenous fluids may be required to replace the water loss because of the excessive sweating. Hydration continues until the patient begins to urinate, a signal that the kidneys have sensed that there is enough fluid in the body, and it no longer retains fluid.
• Muscles cramps and pain may be treated with over-the-counter medications like ibuprofen and acetaminophen.

Complications:

Some affected individuals do not recognize their symptoms and if they are not removed from the hot environment, cooled and rehydrated, the heat-related illness can progress to heat stroke, a life-threatening condition.  Individuals who have suffered from heat exhaustion are more prone to experience another episode and should be cautious when working or exercising in hot conditions.

Prevention:

Understanding one's environment is perhaps the most important step in preventing heat-related illness. If possible, strenuous activities should not be performed in excessively hot or humid environments. However, people often have to work in the heat of the day, or indoors in hot situations and need to make the effort to protect their bodies. These can include frequent breaks taken in a cooler areas, adequate fluid intake, and slowing the pace of work to decrease heat generation within the body.
A person at risk for heat exhaustion should watch their urine output to monitor their hydration status.  If the body is dehydrated, the kidneys will hold onto water, and make concentrated, strong smelling urine. If enough water is present, the urine will turn clear.
Acclimating to conditions allows the body to perform in situations that would otherwise be difficult. The body will make physiologic changes allowing it to cool more efficiently, if it has gradual exposure to hot conditions. Moving from a cool to very hot environment quickly increases the risk of developing heat related-illness symptoms.
Most individuals recover well from heat exhaustion. The key to recovery is recognizing symptoms before they progress to heat stroke. The earlier the activity is stopped, the affected individuals is cooled and hydration begins, the greater the likelihood that complications will not occur.

Score More Core!

Boot Camp is all about core.  Most of what is done in a camp revolves around core.  These exercises can be done at home and will give any workout explosive results if done on a regular basis.

Supermans - Lie on your stomach with your arms and legs stretched out.  Lift your arms and legs off the ground a few inches, hold 3 seconds, and then lower to the starting position.  Repeat about 20 times for 3 sets.

Reverse Crunch - Lie on your back with your hands at your sides and your knees bent.  Bring your knees slightly up and toward your head so your feet are in the air.  Use your abs to lift your legs up until your hips come up slightly off the floor.  Hold 1 second and repeat.  Do not use momentum to rock back and forth.

Wall Sit - Stand about 2 feet from the wall, with your back facing the wall.  Slowly lower you knees into a seated position with your back against the wall and our knees bent at about a 90 degree angle.  Hold the pose.  This is a timed exercise.  Start with 30 seconds and work up to 3 minutes.

Mountain Climbers - Start on your hands and knees and come onto your hands and toes in a push up position.  Be sure your eyes are over your fingertips. Put one leg forward underneath your chest and have the other straight back behind you.  Alternate your legs back and forth like you are running.  Do 20 per leg for 3 sets.

Power Bridge - Lie on your back with your knees bent.  Squeeze your glutes and raise your hips off the floor to a full bridge extension with back and shoulders on the floor.  Hold for 3 seconds. Repeat.

Catapult - Lie on your back with your knees bent and your heels pressed into the floor.  Extend your arms out over your head.  Start with your arms and catapult your upper body into the air until you are in a seated position.  Pause and then lower your torso back to the floor slowly.

Side Plank - Lay on your right side with your elbow under your shoulder and your forearm in front of you.  Your left foot should be on top of your right and your left arm at your side.  Lift your hips off the floor so your body forms a straight line.  Hold this position for 30 seconds.  Work up to 2 minutes.  Switch sides.

Scissor Kicks - Lie on your back with your legs out straight.  Place your hand under your lower back with palms facing down to support your back.  Raise your legs and shoulders off the floor and push your elbows into the floor for support.  Keeps your abs tight.  Take one leg over the other and scissor them back and forth. Do 20 per leg for 3 sets.

SEIZE THE MOMENT

When an opportunity presents itself to be in motion - SEIZE IT!  Don't think, thinking does not precede a better attitude, action does.

Travel Essentials

If you remember What's in Your Gym Bag?  You can add this link to you your tour of on the go toiletries.  It's heating up here is balmy TX, 102 today but will feel like 107?  (Remember to stay hydrated!)  This website was found while seeking ways to downsize the suitcase while traveling, but turns out to be pretty handy for anybody on the go.

Check out 3floz.

If you go from coiffed to crumpled, they have some very cool products and kits.  I love the Help series and Blow products.  Load up to step out!

Put Your Age To The Test!

Do you ever feel older than you are?  Or younger!  This site has a Real Age Test and some tips and information that is fun to try.  Put your age TO THE TEST!

YOGA QUEEN

The mystery of physical endurance never ceases to amaze me.  Bette Calman, 83, from Williamstown, Australia is the testimony that exercise is good for the body and soul.  Full article here.

Group exercise, for anyone who is not a self motivator can change the way you feel about yourself physically and emotionally.  Are there 25 pounds you'd like to leave at the curb?  Come join a class!  Classes change frequently so check back often!

FOODS THAT CAUSE A FIT

With all the hubbub about ADHD, autism etc. what's one more ingredient to stir up the pot, literally, eh!?  Right.  But really, this information came across the radar and thought it relevant enough to hope that it may help someone truly at wits end.

If you or your child suffers from:

ADHD, Autism, Bedwetting, Depression, Dyslexia, Learning Disabilities, Ear Infections, Eczema, Headaches, Migraines, Irritable Bowel Syndrome, O.C.D., Seizures, Sleep Problems, Speech Problems, Tourette Syndrome, Violence or Aggression

Click on the link, Feingold

So much has been written and conjectured with regard to food.  It's a fact, food affects us.  Give it a whirl and see if there isn't some truth to it!  Just stay away from the red and green M&M's.

LET FREEDOM RING!

Eat, drink, make merry and then drop and give me 20!

Happy Independence Day, God Bless You!

Traps of the Overtrained

I am going to step in the big pile this morning and address a threat among athletes and those who wish to be considered in that category.  I am sure there is a medical term, but I prefer to call it Hard Head Syndrome.

The tragedy is that it is much like addiction, being in a state of denial, regardless of countless DUI's, unexplained bruising, bragging rights to high functioning after what others would be considered lethal doses of alcohol, and countless pictures with a beer in hand Christmas morning.

It can be a house of mirrors for people who are addicted to their training, to the discounting of all other indicators that it is no longer training, it is killing, physically and emotionally.  Cloaking entries and exits of insanity with excuses and pshaws at their friends and family. "They don't get it", "They don't have discipline in their lives, what do they know!", "It's none of their business", "They're just jealous!"

Perhaps, perhaps.

This is the farthest end of the spectrum from the couch potato.  But both have significant emotional commitments and beliefs.  By the time it stops being fun, or funny, it is usually teetering on too late.  Damage is done and what is left is the same emotional commitment and belief, but now with no outlet.

Some signs of overtraining are exhaustion that does not diminish, losing a period, repeated injury directly related to the exercise (not having a dumbbell dropped on you or tripping on a rock, unless you have been drinking, then you have more than one problem, ok?), rapid mood swings, persistent irritability (should be present with other signs as this could be hormonal!), no longer finding joy in the activity and repeated sleep disturbances. (Other signs are your friends stop taking your calls, no one wants to partner with you anymore, when you talk about your injuries or training schedule people physically wince...)

A handy little tool for those who are more self aware is a self quiz by Runner's World.  Take once a day during hard training, once a week otherwise.  40+ means rest more, 15 or less suggests a balance.  If you see a sudden spike in your score, take a break.  Middle of the road scores should just be monitored.  For the Hard Head, maybe someone else should take the test for you, just sayin'...

1) How is your mood today?
Very, very good (-2 points)
Very good (-1 point)
Good (0 points)
Average (1 point)
Bad (3 points)
Very bad (5 points)
Very, very bad (7 points)

2) How many hours did you sleep last night?
More than nine (-1 point)
Eight or nine (0 points)
Seven (1 point)
Five to six (3 points)
Less than five (5 points)

3) Last night I slept:
Same as normal (0 points)
One hour more than normal (1 point)
Two or more hours more than normal (3 points)
One hour less than normal (1 point)
Two hours less than normal (3 points)
Three or more hours less than normal (5 points)

4) Have you been sick the past week?
Yes (5 points)
No (0 points)

5) How would you rate yesterday's workout?
Very, very easy (-3 points)
Very easy (-1 point)
Easy (0 points)
Average (1 point)
Hard (3 points)
Very hard (5 points)
Very, very hard (7 points)

6) How do your muscles feel?
Very, very good (-3 points)
Very good (-1 point)
Good (0 points)
Tender, but not sore (1 point)
Sore (3 points)
Very sore (5 points)
Very, very sore (7 points)

7) Do your legs feel "heavy"?
No (0 points)
A little (1 point)
Somewhat (3 points)
Very (7 points)