What Golfer Dads Want This Father’s Day: A Lower Score
Visit www.Bodyologypt.com or email Rob at rob.licata@yahoo.com to schedule an appointment
Tuesday, May 31, 2011
Friday, January 7, 2011
Benefits of Working Out!
A workout is 25% perspiration and 75% determination. Stated another way it is one part physical exertion and three parts self discipline. Doing it is easy once you get started.
A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind and toughens the spirit. When you workout regularly, your problems diminish and your confidence grows.
A workout is a personal triumph over laziness and procrastination. It is the badge of a winner – the mark of an organized, goal-oriented person, who has taken charge of his or her destiny.
A workout is a wise use of time and an investment in excellence. It is a way of preparing for life’s challenges, and proving to yourself that you have what it takes to do what is necessary.
A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental and mental fitness are triggers that can release it.
A workout is a form of rebirth. When you finish a workout, you don’t simply feel better, you feel better about yourself.
George Allen
A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind and toughens the spirit. When you workout regularly, your problems diminish and your confidence grows.
A workout is a personal triumph over laziness and procrastination. It is the badge of a winner – the mark of an organized, goal-oriented person, who has taken charge of his or her destiny.
A workout is a wise use of time and an investment in excellence. It is a way of preparing for life’s challenges, and proving to yourself that you have what it takes to do what is necessary.
A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental and mental fitness are triggers that can release it.
A workout is a form of rebirth. When you finish a workout, you don’t simply feel better, you feel better about yourself.
George Allen
Thursday, December 9, 2010
Lower Crossed Syndrome
Do you spend most of your day sitting, driving, working on the computer? Do you NOT exercise CORRECTLY enough? If the answer is yes, then you may have something called Lower Crossed Syndrome. LCS is a grouping of weak muscles (abdominals/glutes) and tight, over active muscles (hip flexors/lower back). These groupings create a predictable movement pattern in the low back that often leads to injuries not only in the back, but in the hips, knees and shoulders.
For example, if you sit in a chair for eight hours a day, in time, your hip flexors will become shortened or tight. Your brain will automatically start to shut down your glute muscles which are on the opposite side. Since your glute muscles are now not working properly, your body must recruit other muscles such as the hamstrings and low back to assist in movements that should primarily should involve the glutes. When compensation occurs, injury is much more prevalent.
LCS, which is basically, Tight Hip Flexors and Tight Lower Back paired with Weak abdominals and Weak Glutes may look like this:
As you can see, this combination of muscle imbalances leads to an excessive arching of the lower back and rounding of the upper back, a flabby stomach and a flat butt. Not only does it look bad, but it places extreme stress on your lower back and prevents you from moving the way you were intended to.
So how do you fix this?
Foam Roll
Trigger points in your muscles may prevent them from working properly. Foam rolling for 10-15 minutes a day could help break up these muscle adhesions.
Stretch your Hip Flexors.
Half Kneeling Lunge
Strengthen your core through stabilization exercises. (Planks and Anti Rotational Movements)
Situps are not good if you have LCS. Sit-ups further recruit your hip flexors and add stress to your lower back. We want to prevent that. You need to practice being in straight alignment, not hunched over.
Strengthen your Glutes:
Squats, Hip Bridges, Mini-Band Steps, Alternating Superman.
Please contact me if you have any questions!
Healthy Regards,
Rob Licata, BS, CSCS, TPI-CGFI
Bodyology Personal Training
www.bodyologypt.com
For example, if you sit in a chair for eight hours a day, in time, your hip flexors will become shortened or tight. Your brain will automatically start to shut down your glute muscles which are on the opposite side. Since your glute muscles are now not working properly, your body must recruit other muscles such as the hamstrings and low back to assist in movements that should primarily should involve the glutes. When compensation occurs, injury is much more prevalent.
LCS, which is basically, Tight Hip Flexors and Tight Lower Back paired with Weak abdominals and Weak Glutes may look like this:
As you can see, this combination of muscle imbalances leads to an excessive arching of the lower back and rounding of the upper back, a flabby stomach and a flat butt. Not only does it look bad, but it places extreme stress on your lower back and prevents you from moving the way you were intended to.
So how do you fix this?
Foam Roll
Trigger points in your muscles may prevent them from working properly. Foam rolling for 10-15 minutes a day could help break up these muscle adhesions.
Stretch your Hip Flexors.
Half Kneeling Lunge
Strengthen your core through stabilization exercises. (Planks and Anti Rotational Movements)
Situps are not good if you have LCS. Sit-ups further recruit your hip flexors and add stress to your lower back. We want to prevent that. You need to practice being in straight alignment, not hunched over.
Strengthen your Glutes:
Squats, Hip Bridges, Mini-Band Steps, Alternating Superman.
Please contact me if you have any questions!
Healthy Regards,
Rob Licata, BS, CSCS, TPI-CGFI
Bodyology Personal Training
www.bodyologypt.com
Tuesday, December 7, 2010
FREE 30 MINUTE WORKOUT!
No gym, trainer or equipment required! Just your body and 30 minutes!!!
The holiday season is here and exercising is slowly moving to the bottom of the list of things to do. I know, the kids have this and that going on, you have shopping to do, holiday parties, the family is visiting, etc,etc. How could you possibly fit in a workout?
It doesn't have to take as long as you think. In only 30 minutes, you could get a solid, heart pumping workout right in your home, using only your body. This cuts down on travel time, to and from the gym giving you more time to do all the other things on your list and best of all, ITS FREE!!! No trainer, gym or equipment required!
Just because you're working out in your home doesn't mean you should be multi tasking during your workout. If you're only spending 30 minutes on exercise, you need to focus one hundred percent giving it everything you have. Clear your mind, and focus on YOU! I guarantee you will have more energy throughout your days and you will feel great!
This is the time to eliminate the new years resolution of starting to workout on January 1, 2011. Stay in shape NOW so your not starting over come the new year.
FREE WORKOUT:
As many rounds as possible in 30 minutes
Alternating lunges + twist x 12/12
Pushups x 12
Single Leg RDL with Reach x 12/12
Alternating superman x 12/12
Squat thrust x 12
Workout Demo
The holiday season is here and exercising is slowly moving to the bottom of the list of things to do. I know, the kids have this and that going on, you have shopping to do, holiday parties, the family is visiting, etc,etc. How could you possibly fit in a workout?
It doesn't have to take as long as you think. In only 30 minutes, you could get a solid, heart pumping workout right in your home, using only your body. This cuts down on travel time, to and from the gym giving you more time to do all the other things on your list and best of all, ITS FREE!!! No trainer, gym or equipment required!
Just because you're working out in your home doesn't mean you should be multi tasking during your workout. If you're only spending 30 minutes on exercise, you need to focus one hundred percent giving it everything you have. Clear your mind, and focus on YOU! I guarantee you will have more energy throughout your days and you will feel great!
This is the time to eliminate the new years resolution of starting to workout on January 1, 2011. Stay in shape NOW so your not starting over come the new year.
FREE WORKOUT:
As many rounds as possible in 30 minutes
Alternating lunges + twist x 12/12
Pushups x 12
Single Leg RDL with Reach x 12/12
Alternating superman x 12/12
Squat thrust x 12
Workout Demo
Sunday, October 3, 2010
Bored with your Ab routine??? Try this one out, and save your back while your at it!
Stability Ball Plank x 45sec
Stir the Pot x 10r/10L
Side Planks x 30 Sec R/30 Sec L
3 sets
Contralateral Toe Touch x 10r/10L
Rollouts(Wheel or Stability Ball) x 15
Stability Ball Knee Tucks x 15
3 sets
Plank and Stir the Pot : http://www.youtube.com/watch?v=7hnBPlooA-o
Contralateral Toe Touch: http://www.youtube.com/watch?v=-bv5N_6xqqg
Rollouts: http://www.youtube.com/watch?v=QbZs_zjTbRw
Knee Tucks: http://www.youtube.com/watch?v=2y03dkaK1O0&feature=related
Stir the Pot x 10r/10L
Side Planks x 30 Sec R/30 Sec L
3 sets
Contralateral Toe Touch x 10r/10L
Rollouts(Wheel or Stability Ball) x 15
Stability Ball Knee Tucks x 15
3 sets
Plank and Stir the Pot : http://www.youtube.com/watch?v=7hnBPlooA-o
Contralateral Toe Touch: http://www.youtube.com/watch?v=-bv5N_6xqqg
Rollouts: http://www.youtube.com/watch?v=QbZs_zjTbRw
Knee Tucks: http://www.youtube.com/watch?v=2y03dkaK1O0&feature=related
Monday, September 27, 2010
Effects of Alcohol on Muscle Growth
Everyone knows that working out while under the influence of alcohol is dangerous because of the likelihood of injury, but few athletes realize that consuming alcohol after a workout, practice, or competition can cancel out any physiological gains you might have received from such activities. Not only does long-term alcohol use diminish protein synthesis resulting in a decrease in muscle build-up, but even short-term alcohol use can impede muscle growth.
In order to build bigger and stronger muscles, your body needs sleeps to repair itself after workouts. Because of alcohol’s effect on sleep, however, your body is robbed of a precious chemical called “human growth hormone” or HGH. HGH is part of the normal muscle-building and repair process and the body’s way of telling itself your muscle needs to grow bigger and stronger. Alcohol, however, can decrease the secretion of HGH by as much as 70 percent! Also, when alcohol is in your body, the production of a substance in your liver is triggered that is directly toxic to testosterone, a hormone essential to the development and recovery of your muscles.
Speeding the recovery of sore muscles and injuries is integral to optimal performance. Alcohol is a toxin—a toxin that travels through your bloodstream to every organ and tissue in your body, thus slowing your body’s ability to heal itself. Additionally, once alcohol is absorbed through your stomach and small intestine and finally into your cells, it can disrupt the water balance in muscle cells, thus altering their ability to produce adenosine triphosphate (ATP), which is your muscles’ source of energy. ATP provides the fuel necessary for yo ur muscles to contract.
Pumped: Straight Facts for Athletes about Drugs, Supplements, and Training, C. Kuhn, S. Swartzwelder, and W. Wilson (New York: W.W. Norton, 2000).
In order to build bigger and stronger muscles, your body needs sleeps to repair itself after workouts. Because of alcohol’s effect on sleep, however, your body is robbed of a precious chemical called “human growth hormone” or HGH. HGH is part of the normal muscle-building and repair process and the body’s way of telling itself your muscle needs to grow bigger and stronger. Alcohol, however, can decrease the secretion of HGH by as much as 70 percent! Also, when alcohol is in your body, the production of a substance in your liver is triggered that is directly toxic to testosterone, a hormone essential to the development and recovery of your muscles.
Speeding the recovery of sore muscles and injuries is integral to optimal performance. Alcohol is a toxin—a toxin that travels through your bloodstream to every organ and tissue in your body, thus slowing your body’s ability to heal itself. Additionally, once alcohol is absorbed through your stomach and small intestine and finally into your cells, it can disrupt the water balance in muscle cells, thus altering their ability to produce adenosine triphosphate (ATP), which is your muscles’ source of energy. ATP provides the fuel necessary for yo ur muscles to contract.
Pumped: Straight Facts for Athletes about Drugs, Supplements, and Training, C. Kuhn, S. Swartzwelder, and W. Wilson (New York: W.W. Norton, 2000).
Sunday, August 29, 2010
SMALL GROUP TRAINING...THE WAY TO GO!
Pros of small group personal training
Cost: if one-one-one or partner personal training packages are just a little much for your budget right now, small group personal training provides an attractive alternative.
At approximately $30 a session, they’re about half the cost of a one-on-one personal training session.
Accountability and Adherence: just like with one-on-one and partner personal training you have the added benefit of accountability from your trainer. It’s easy to make excuses to yourself and not stay consistent with an exercise program on your own.
The added benefit of small group personal training is you also have accountability to others in your group. This is not to be taken lightly as it’s very effective in helping you stick with a fitness program.
Motivation and Camaraderie: there’s just something to be said about working out with a group of people just like you. When everyone is working hard doing their best and having fun, there’s an abundance of positive energy.
Bottom line is you’ll be more inspired and find yourself looking forward to the workouts instead of dreaded them.
Support: you get built in support when you’re part of a small group personal training program. Once again the benefit of this should not be taken lightly. Support is an integral component for success in seeing results with a fitness or weight loss program.
It’s great if you have support from your family and friends but with a small group personal training program you have support built in from the other participants.
Take a look at shows like The Biggest Loser and Celebrity Fit Club. Even when the competitors are in direct contention, they still band together and cheer each other on. Shane Doll
Cost: if one-one-one or partner personal training packages are just a little much for your budget right now, small group personal training provides an attractive alternative.
At approximately $30 a session, they’re about half the cost of a one-on-one personal training session.
Accountability and Adherence: just like with one-on-one and partner personal training you have the added benefit of accountability from your trainer. It’s easy to make excuses to yourself and not stay consistent with an exercise program on your own.
The added benefit of small group personal training is you also have accountability to others in your group. This is not to be taken lightly as it’s very effective in helping you stick with a fitness program.
Motivation and Camaraderie: there’s just something to be said about working out with a group of people just like you. When everyone is working hard doing their best and having fun, there’s an abundance of positive energy.
Bottom line is you’ll be more inspired and find yourself looking forward to the workouts instead of dreaded them.
Support: you get built in support when you’re part of a small group personal training program. Once again the benefit of this should not be taken lightly. Support is an integral component for success in seeing results with a fitness or weight loss program.
It’s great if you have support from your family and friends but with a small group personal training program you have support built in from the other participants.
Take a look at shows like The Biggest Loser and Celebrity Fit Club. Even when the competitors are in direct contention, they still band together and cheer each other on. Shane Doll
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