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GayleFORCE Fit Tips! Lower Back Conditioning

by Sharon Gayle August 30, 2010

In the las issue of GayleFORCE Fitness, we discussed the "CORE" region of the body and it's being central to our ability to physically function correctly and at our best. A key component of the CORE is the lower back. Below are two lower back exercises, which when correctly executed, aide significantly in strengthening the CORE. I've include one exercise which can be done at home, in a hotel room, or at the office; and another, which would be done on equipment usually found in your gym or health-club. And remember, correct form is farm more important than quantity! 

Read my original article "The Importance of Working Your Core"

Exercise #1.

Lower Back - Incline Extension

Proper Form: Bent at hips, back straight, hands crossed on chest, raise torso until in line with legs.

Suggestion: Do 3 sets. Complete 8-12 repetitions.
 

Exercise #2.

Lower Back - Superman

Proper Form: Arms and legs as straight as possible, raise both simultaneously.

Suggestions: Do 3-sets. Complete 8-12 Repetitions.

Naturally, I would recommend that you strengthen and condition your entire body, incorporate a balanced nutrition plan, and sufficient rest. However, with good CORE conditioning you are on your way to building a solid foundation. ~SG.

Making the Most of Your Hotel Room.

by Sharon Gayle August 30, 2010

A Little Imagination!

You don't mind traveling for business, though it can be draining; however, like most of us, you do mind when it interferes with your ability to work out. On those occasions when you're in your hotel room and wishing that you had access to a gym, fret not! Though your hotel might be lacking a few essential amenities, with a a little imagination you can make your room and the hotel grounds work for you.

There are a myriad of ways that you can put this small space to good use.  Below are a few tips to get you started.

  1. Be realistic. Keep It Simple!  Due to the change in venue, you probably won't be able to fit in your normal daily/weekly workouts and that's okay.  Expect them to be shorter at about 50-60%; however, if you can do more, please do.  To make up for the shorter time-frame, stick to the basics but crank-up the intensity for a change of pace. 
  2. Get Creative. Sofas, chairs, suitcases, the bed, and even an ironing board can all be used as equipment. Think outside the box and you’ll find you have unlimited options.                   
  3. Jogging (in place if necessary). However, if your work schedule permits, walking and running are great ways to explore the city.  If you like to run, consider getting the details on the surrounding areas so that you can plan accordingly and be prepared when you get there.
  4. Use the halls. Speed-walk up and down the hotel halls (ignore the stares of other guests); and for intensity, run up a flight of stairs and back down between hallway laps.
  5. Get wet. Try a pool workout or swim laps.
  6. Skip rope.  Most hotels are built solid and soundproof; so use a jump rope in your hotel room; the hotel's fitness room, or if you need air, at the edge of the parking area.  Be safe! Do this in the day time and where you are visible! 
  7. Do jumping jacks. Try a few sets right in your room in between jumping rope! :-}
  8. March in place. When marching, bring your knees high and pump your arms to increase calorie expenditure.
  9. Aerobics Video. Bring an exercise video or DVD from home, or see what the hotel cable has free.  Do your best to keep up with the routine with good form.
  10. Use resistance bands (tubing). These bands offer weight-like resistance of varying intensities when you pull on them. You can use resistance tubing in your travel workout to build strength in nearly any muscle group.  The bands take up very little space, yet they can provide you with an entire upper and lower body workout routine.
  11. Use your own body weight. Try push-ups or dips using the edge of a chair with feet safely planted on the ground, abdominal crunches, free-form squats, etc. For those of you who simply must go hard-core with pull-ups, chin-ups, etc. you can purchase a compact portable chin-up/pull-up bar.  Made to attach to a door-frame or positioned within the doorway; they are lightweight, extremely durable, and quite inexpensive.
  12. Test it.  If you are serious about your workouts, you might want to test out a routine in you home prior to traveling.   This will help you to prevent any frustration that might occur, which could lead to your skipping the workout altogether.
  13. Prepare snacks.  Pack some healthy snacks for lengthy car travel so that you don’ have to eat at the fast food restaurants and convenience shops along the way.

                        

Stick to Your Routine!

Whatever time you normally work out, try to exercise at the same time when you travel. Maintaining your normal routine will help to keep you committed to getting it done in addition to reducing the stress of business travel in general.

If jet lag or extreme schedule changes leave you exhausted, don’t beat yourself up.  A day or two off will not hurt you. Allow your body to adjust, and get back to the business of working out as soon as you are able.

Travel Workout Essentials: 

  • Athletic Shoes
  • Exercise Clothing
  • Swimsuit
  • Jump Rope
  • Resistance Tubing
  • Tennis Racket
  • Music and headphones
  • Exercise Video of DVD
  • Weightlifting Gloves
  • Water Bottle

On a positive note! At least during your hotel room workouts, you won’t have any wait-time for machines.  You’ll be focused and move smoothly through your routine! ~SG.

For a personalized Travel Workout Plan that meets your individual needs, call me at: 212.947-7111 x290 to sign-up for one of my affordable workout programs.  

In the Spotlight! - David Maurer Takes it All!

by Sharon Gayle August 30, 2010

Against All Odds! 

8/14/2010 - NPC Greater Gainesville, Bodybuilding & Figure Championships

Riding his motorbike home from work one evening, David Maurer saw his life flash before him as he became entangled in a multi-vehicle accident.  The incident left David with a Crushed Ulna* and Radius* (titanium plates and screws were necessary to repair it) and ruined any chance he had of competing for the remainder of the year, or the following year for that fact.  David had been training and preparing for 3-months to enter the NPC Greater Gainesville Bodybuilding Championships; his first bodybuilding competition, as a Middleweight contender, and had begun looking for a coach.

Self-Assessment and Reflection

Though there is no good time for an accident; this proved to be the worst time for David, [or so he thought].  I have always believed that things happen for a reason, sometimes a good reason; however, we fail to see the positive in it when we are reeling from the immediate negative effects.  The incident, as bad as it might be, often holds you back from perhaps a worse fate. Further, during the healing process, you find that you begin to take stock of yourself, your surroundings, and your place and purpose in the world!  It is during this time of self-assessment and reflection as you look at the steps leading up to that dreadful incident that  you begin to learn from the experience, figuring out what you could have (should have done) differently to change it. Deciding that you won’t let anything like that happen again; one becomes stronger for having had such an experience.

Such is the soul-searching that David did during his recovery, and the grueling process of 6-months of physical therapy and 9-months out of the gym.  It took David a full year of recovery to be able to train for a show and to build back his arm to some semblance of it’s previous self.  David had been working-out for 8-years prior; but he was still far from the physically fit and muscularly built body that he had developed prior to the accident. 

Never a Doubt!

David is however, blessed with a very happy, positive, high-energy disposition.  Always smiling, energetic, and perhaps a tad bit hyper. (I can say that David, I’m your friend!); which made him somewhat resilient to remotely thinking he could not recover from his injuries and move beyond this “pause” in his life.  Having to take time off from work, David did as instructed by his doctors and physical therapists, and surrounded himself with positive, like-minded individuals. He continued to attend competitions to get a good idea of what it would take to compete and to stay motivated.  If you listen carefully to the INBF 2009 World Championships video-clip at my websites’ home-page, you will hear  David’s voice louder than anyone else’s urging me to “strut my stuff”… “stay tight” … “take it home!” He was confident that I  would win Overall and take home the World Champion title!

 
David Maurer, Overall Winner

How David Planned to Take Down Goliath!

David is a ball of fire that will not be held back.  His recent win is merely a glimmer of what he is capable of achieving.

I spoke with David to congratulate him on his victory and to find out his plans for the near future.  Below is a little bit of his ramblings:

“Every time I attend a show the runner up always sticks out to me. His face and body language when he's announced as the first loser (top-5, fifth place) leaves a distaste in my mouth and motivates me to work that much harder for first place because I know if he's anything like me, he's going to want revenge and therefore gonna train like its nobodies business for the next show. So when I walk into the gym I say to myself, I'm gonna outwork everybody that walks into this gym today! Physically, I did everything nobody else wants to do. Single leg squats, walking lunges w/ 60 lb dumbbells, pull ups, Yoga, Zumba, spin, etc. Helps w/ my flexibility, stage presence, and my overall conditioning and muscle separation.

My theory is that if I'm the only one doing these hard exercises and classes, I'll have an advantage over traditional lifters and therefore look different. My plans for the near future is to win a National title, no matter how long it takes. I'm gonna take the advice of the judges which is to put on some size and go for the gold. Ultimately I wanna win overall in the Arnold Classic. Its better to aim high and fall short than to aim low and achieve it. I forgot who said that but that's where my mind is ....amongst the stars”.

Obstacles Along the Way

Life is not easy for the competitor, we often face many obstacles on the road to preparing for a competition i.e. sickness, injury, wrenches being thrown into our plans, along with the usual myriad of issues and concerns that arise daily for people in general.  Yet, we me must pull ourselves together and decide how important our desire to compete, motivate, uplift, set examples, is to our existence, and forge ahead.  And in the end, it is the very obstacles that we have faced that makes the Win all the more Sweet!

David

can look back at his accident, recovery, and recent win, and be confident that he has the wherewithal to conquer any future obstacles that may rise up in his path! ~SG

*Anatomical reference for the Ulna and Radius - Source: Grays Anatomy of the Human Body

WNBF Pro Natural American Bodybuilding & Northeast Figure Championships

by Sharon Gayle August 17, 2010

June 5th, 2010 - Marlborough, Mass.
RESULTS!

PRO MEN

Lightweights Heavyweights
1st - Dan Balsavich       1st - Isaiah Southward
2nd - Clement Yearwood     2nd - Greg Rando
3rd - Joe Valentino 3rd - Johnny Jones
4th - Tim Pitka 4th - Chad Havunen
5th - Mark Correa 5th - Tyler English
6th - Scott Rawlings 6th - David Shanklin
7th - Wil Rivera 7th - Joe Farese
8th - Junior Seda  

PRO WOMEN

Bodybuilding Pro Figure Pro Fit Body
1st - Toni West 1st - Liz Mercantonio    1st - Sharetta Bowden
2nd - ClairE Holston 2nd - Melissa Kelley 2nd - Melissa Kelley
3rd - Theresa Moloney     3rd - Sharetta Bowden    3rd - Liz Marcantonio
4th - Daisy Williams 4th - Tracie Euker 4th  - Candice McField
5th - Karen Bell 5th - Candice McField 5th - Tracie Euker
6th - Sherry McBride 6th - Sherri Caraccia 6th - Sherry McBride
7th - Melinda Bell 7th - Tara Martin 7th - Lisa Catrett
8th - Shannon Maxwell 8th - Lisa Catrett 8th - Tracey Storti
9th - Sue Manera 9th - Paula Franklin  

 Source: www.WNBF.net

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Executive Stress!

by Sharon Gayle August 4, 2010

According to the National Institutes of Health, “people who feel more in control at their jobs tend to feel less stressed out.”


While Executives and Senior Leaders have more control of their work, they manage employees who feel that they have less or no control; which makes them stressed out.
Employees in general are feeling more anxious and stressed. They’re worried about lay-offs, wage freezes, and reduction in benefits. If they are in an organization where there has already been a reduction in the workforce, they can become fearful of what will happen in the future.


As an executive, you must manage your own stress and simultaneously know how to lead your staff who may be having a hard time focusing on their work due to various stressors.



Your Responsibilities

As a leader you may feel responsible for your employees and your organization to the detriment of your own health. At the same  time you need to look confident and calm so that you do not pass your stress onto everyone else.  This is similar to what a parent might do at the loss of his or her spouse.  Though they suffer with the loss, most parents try not to show such raw emotion in an effort to stay strong (looking) for the children.


Prevent the Cycle

The above pattern can become a stressful cycle; however, there are actions you can take.
 

  • Learn and utilize self-talk to keep yourself focused and prevent or stop negative thinking. Consider bringing in an outside consultant to teach your employees or use internal resources if available.
  • Learn and practice basic stress management exercises that involve breathing in order to relax during the day and rejuvenate your mental, physical and emotional energy. If you appear relaxed it will help your employees.
  • Speak to other senior leaders to vent and share best practices for stress solutions.

I have worked with many executives and can tell you that executive stress is real, you are not alone. Being a stressed out executive is not a reflection on your leadership abilities, however, not doing anything about it can negatively impact your focus, productivity and profit. No company can afford that! ~SG.

Reference: NIH, National Institutes of Health - www.NIH.com

I've Been Profiled!

by Sharon Gayle August 3, 2010

Hey folks, check out my profile at MuscleandStrength.com. Find out which are my favorite exercises, routines, meals, contest prep. regime, see photo's and much, more! ~SG. 

 
Photo: Michael Keel

ATHLETES - New Guidelines for Running and Hydration

by Sharon Gayle August 3, 2010

It's summer, you're running a marathon or triathlon, and you've known ''the rules'' for years: To avoid dehydration, drink as much as you can at every aid station.

Drink even if you are not thirsty because thirst is a poor indicator of how much fluid you need to replace.

USA Track & Field

Well those rules have changed. USA Track & Field, the governing body of track and field, long-distance running and race walking, has issued new guidelines for athletes to ''consume 100 percent of fluids lost due to sweat while racing.''

The USATF now recommends that athletes ''be sensitive to the onset of thirst as the signal to drink, rather than staying ahead of thirst.''

Be Guided by Your Thirst...

''Being guided by their thirst, runners prevent dehydration while also lowering the risk of hyponatremia (low sodium), a potentially dangerous condition increasingly seen as runners have erroneously been instructed to over-hydrate.''

Source: New Guidelines for Running & Hydration, by Patricia Amend, M.A.

The Importance of Working Your Core Muscles...

by Sharon Gayle August 3, 2010

The "CORE" region of the body is central to our being able to physically function correctly, and to do so at our best. When correctly maintained and strengthened, the core provides stabilization of the entire framework (upper and lower torso) of the human body.  A healthy core allows for correct posture, balance, coordination, and movement.  Additionally, the core requires as much, if not more attention, than all other body-parts.  Strengthening the core becomes additionally important if you workout, as this is a prime instance wherein the muscles in this area kick into gear to assist you in performing the movement required for cardio, and the strength required for weight-bearing exercise(s).

What are Core Muscles?

"CORE" muscles pertain to the muscles found at the Obliques, Abdominals, Lower-Back, Hips, and Gluts (buttocks). Therefore, a good posture reflects the well-conditioned muscles of the core.

Unfortunately, the core/lower-back is quite possibly the most neglected body-part in the gym.

Lower back pain occurs primarily because of incorrect posture or incorrect sitting habits. Most people work in environments which require that they sit throughout the day and of those, many tend to ignore lower back strengthening exercises, as they are unaware of their importance and effectiveness. Lower back exercises reduce back pain, and also help in strengthening the back, and the areas of the body surrounding the back, such as hamstrings and hip flexors.

Strengthening Core Muscles

If properly attend to and strengthened, the Core muscles provide enough power to the body to enable it to cope up with the dynamic challenges of every physical activity that a person encounters.

For this reason, many health and fitness experts have realized that it is far more important to strengthen the core muscles than the other muscles in the body. Through a series of experiments and research, they have found out that having a stronger core can lessen many health problems concerning posture.


For instance, a well-conditioned core muscle can project good posture. It can also improve the endurance of the back all the way through the day.

To know and understand why it is important strengthen the core muscles; here is a list of some of the benefits that you can use as references:

1. Strengthening Core muscles will improve posture and prevent low back pain of the muscular origin

Incorporating stretching exercises in your routine, taking a particular focus on the muscles of the upper and front part of the trunk, including the abdominal and trunk muscles, will strengthen the muscles of the back that extend to the spine.

2. Tone the muscles, avoiding further back injury

Exercising your core muscles will strengthen and tone your lower back muscles and buttocks while stretching the hip flexors and the muscles on the front of the thighs.

Achieving this state will deter you from any serious lower back injury.

3. Improves physical performance

Exercising the core muscles with slow, static stretching is as effective to relieving stiffness and enhances flexibility. With improved flexibility, an individual will be better able to perform their physical activities.

4. Stretching for the Core

Static Stretching for Core muscles is best for the muscles and connective tissues. The slow method of stretching will not cause soreness as opposed to Ballistic stretching.

5. Lengthen muscles and avoid unbalanced footing as you age

Core muscle exercises lengthen the muscles that have contracted as a result of pain. It also prevents pain from vigorous exercise if they are included at the end of each workout.

Indeed, core muscles are absolutely important in determining the good posture of the body. Strengthening them can absolutely eliminate the nuisance of back pain.

Alternatives:

There are various ways to avoid back pain.  Activities like swimming, meditation and yoga not only keep you fit, but prevent old age problems such as arthritis. These exercises, if done daily and properly, are sure to improve the back muscle flexibility while strengthening the lower back.

Tips & Warnings:

I highly recommend starting core work out immediately and repeating the routine at least 2-3 times a week.  This should be sufficient to give the lower back the strength and flexibility the core muscles require. The process can be done after the workout or even during the activity, for about 10 to 20 minutes only. Be careful to use proper technique!  The lower back can easily be injured if these exercises are not performed correctly.  Ask a trainer to show you the proper technique and how to use the equipment if it is your first time trying these exercises.

The lower back assists other muscles thus, they are worked indirectly when your exercise other body parts. Therefore, you do not need to work the lower back with the same intensity or weight (if any) as bigger muscles. ~SG.

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