1. Changing your mind.
2. Seeking guidance.
3. Baby steps.
4. Rewards.

Changing your mind. Sometimes it may seem as if our thoughts choose us, but that is actually not the case. We choose our thoughts- always. Changing our attitude about something is also a choice. This happens to me all the time when I’m driving. If someone cuts me off, I get pissed. Sometimes I may even honk at them or even give a gesture. But my anger and frustration doesn’t changing anything. They still got away with it. All of the honking and yelling in the world isn’t going to change that. By holding that kind of anger with me, I only make the situation worse- for myself. I am indeed making a choice to be angry, and therefore, I pay the price for it. I could just as easily choose to not be angry and to just go about my day and forget about it. That doesn’t mean that it’s ok that the driver cut me off; it just means that I am surrendering to what I cannot control. I am choosing to not get angry. The same is true in the gym. Certain exercises might seem scary or daunting. If you look at them with fear or dread, you only make the situation worse- for yourself. Repeating the same exercises on an on- going basis is a sure fire way to lead to a plateau. You can choose to plateau or you can choose to push yourself. You can choose to look at new exercises with fear or you can swallow your fear and learn them. But the words “I can’t” should not exist in your vocabulary. For then you are choosing to limit yourself.

Seeking guidance. I know fitness can seem scary to some people, especially when it comes to learning new exercises or new techniques, such as advanced training techniques. I would never expect anyone to just jump right in and try things on their own without really knowing what they are doing. Therefore, I highly recommend seeking guidance from someone who does know what they are doing, preferably a Certified Personal Trainer. Hiring a trainer doesn’t mean that you have to see them three times a week every week for the rest of your life. It is quite common for people to hire trainers for simply a few sessions to learn proper form and technique as well as to learn advanced techniques (if you are someone who has been training for a while). By hiring a professional, you are making a conscious choice to better yourself by learning more and therefore are also overcoming any mental resistance that may have been there before. There are several people who meet with me for only a few sessions a month to set them up on a new workout program with new and advanced techniques to help take them to their next level of fitness. You may be investing in a personal trainer, but you are actually investing in yourself.

Baby steps. Nobody ever said change has to be fast. Change is quite often more effective when it happens gradually. If someone wants to start their own business, it doesn’t happen overnight. It starts with an idea. We see that idea in our minds and then it gradually starts to manifest, little by little until we see it right there before our very eyes. In reality, training is a lot like building a business; it’s just that the business that you are creating is your own body. If you have been thinking about adding squats to your lifting program for your lower body, you don’t have to start out squatting 180 lbs. In fact, you can start by using simply your own body weight for resistance- no added weight. This will allow you to learn proper form and technique first, before adding weight. Once you have proper form mastered, then you can start adding weight little by little. I have seen far too many people injure themselves over the years by pushing themselves too hard too fast. The same is true for a running program. If you have never run before in your life, chances are you are not going to be able to run very far the first time you get on the treadmill or on the bike path. You will most likely have to start out walking and then very gradually increase your pace. Try adding one minute intervals of light jogging. If you master that, you can start lengthening the time of your intervals until you are jogging for the entire duration. After a while, your jog will gradually transform into a run. It may take a while, but you should never say “I can’t”.

Rewards. I am all about rewards. In fact, I give myself one every week. It’s called my cheat day. I allow myself one day a week to eat the fatty foods that I love. The cheat day really helps me to stay on track with my fitness goals. It gives me something to look forward to during my long week of aggressive training and optimal nutrition. But rewards can come in many forms- not just food. If you have ever been afraid of trying something new, a great way to push yourself to try it is to promise yourself a reward afterward. It may not even have anything to do with fear- maybe it’s as simple as not being able to find the motivation to exercise on a certain day. Maybe you just can’t get psyched up to try walking lunges for the first time. So try this: Try at least three new exercises or advanced training techniques. If you make a conscious effort to learn them and to try them at least once, treat yourself to a movie or a day at the spa. Rewarding yourself in this way becomes very fulfilling because you are encouraging yourself to go beyond your own comfort level, both physically and mentally. And you will be seeing some significant fitness gains at the same time.

Changing our mental attitude can sometimes be difficult, especially when it comes to the world of fitness. But by uttering the words “I can’t”, we severely limit ourselves by not pushing beyond our own comfort zones. If progress is to be made, we simply must push beyond. The truth is “you can”.

I’m going to be discussing the following ideas:

1. Doing your bodywork before work.
2. Pre- planning your meals.
3. Taking active breaks.
4. 20 minutes to breathe.
5. Self care methods.
6. Making use of down time.

Doing your bodywork before work. People who work 9 to 5 or who sometimes start even earlier find it very difficult to have enough time in the day to exercise. The best way to combat this challenge is to get up early and do it first. I know what some of you must be thinking: “Get up early? Is he crazy! I barely have enough time to get ready in the morning as it is. And I’m not a morning person!” Believe me I’ve heard all this before. I know it is not the easiest thing in the world to get up earlier than you’re used to, especially to exercise. However, the important thing here to understand is that changing your lifestyle in this way will also change your way of thinking. Of course it will be difficult at first, but if you can make it through the first couple of weeks, you will already be feeling better, and your body will start to adjust to the new time change. A couple of weeks of agony sure beats a lifetime of it, doesn’t it?

By getting up early and doing your anaerobic and aerobic workouts first thing in the morning, you will reap the following benefits:

a. Increased metabolism.
b. Increased energy throughout the day.
c. Increased self esteem.
d. Improved work capability.
e. Increased strength and muscle hypertrophy.
f. Decreased body fat.

Of course, none of these benefits will be possible without also incorporating proper nutrition which I will be discussing next. But first, I want to make one thing clear: It is always best to do your resistance workout first, followed by your aerobic workout. This will allow you turn burn more fat and avoid further breakdown of muscle tissue, which could actually slow metabolism.

Pre- planning your meals. It is very easy to order out for meals if you are sitting at a desk all day; or even worse, ordering fast food, or even worse than that eating the doughnuts that your coworker brings in to the office. These are all challenges that need to be overcome if one is to make a serious lifestyle change. One thing that will help more than anything is to pre plan your meals. For some this may mean preparing them in the morning after your workout. For others, preparing meals days ahead of time may be easier. That way you can just throw it in the Tupperware container and head out. But what is proper nutrition? It consists of three things:

1. Lean protein: chicken breast, turkey breast, egg whites, fish, beans, soy, nuts.
2. Starchy carbohydrates: bread, rice, cereal, pasta, potatoes, yams. It is important here to stay away from anything that has been bleached or processed such as all of the “whites”: white bread, white rice, white flour, white pasta, etc. Stick to whole wheat and multi grain sources and watch your energy soar!
3. Fibrous carbohydrates: spinach, asparagus, carrots, green and red peppers, broccoli, fruits.

These three sources of nutrition should generally be eaten together throughout the day, preferably every three to four hours. Pre- planning your meals will make this possible. It takes a little effort, but the payoff is far worth it. And by the way, take one cheat day a week. This will satisfy your cravings and make adherence to the program much easier.

Taking active breaks. If you are someone who is constantly sitting at a desk all day, it is very important to periodically stand up and walk around for a bit. Without doing this, negative postures start to take shape in the body. For many desk workers, Rounded Shoulder Syndrome becomes an inevitable problem. The musculature of the thoracic spine becomes elongated and weak while the pecs become chronically tight. After this starts happening at the desk it starts to carry over into every day life, until it becomes a natural posture. Taking these active breaks is a great preventative measure to avoid this faulty posture as is an intentional focus on maintaining a good sitting posture while at the desk.

20 minutes to breathe. No matter how busy you are, I highly recommend taking 20 minutes a day to stop whatever you are doing and find a nice quite corner or room and just breathe deeply for 20 minutes. This simple act can clear your mind of stress and also strongly reduce the levels of cortisol in your body. Cortisol is the hormone that is released during times of high stress that can actually eat away at muscle tissue and lower metabolism.

Self care methods. It is very important to listen to your body throughout the day and give it what it is asking for. If a particular muscle is feeling very tight, stretch it! Light stretching can be a great self care method for chronically tight muscles as well as for muscle spasms. It is also wise to have a heat pad on hand which can reduce spasm and also calm chronically tight areas, bringing about a reduction in physical stress.

Making use of down time. Many people have a common problem of bringing their work home with them, and that includes all of the stress that goes along with it. After coming home from a long day of stress, the last thing your body needs is more stress. So try to leave work at work and use your down time to do things that you enjoy. It is very important to treat the mind as well as the body. Also, for those of you who just absolutely cannot get up early enough in the morning to exercise and pre plan your meals, after work is the only other time to do it. However, exercising after work can be very beneficial as it allows the body to de- stress and it places a positive focus on the mind.

There is one more very important element to be discussed in regards to training the body and the mind: proper rest and recovery! Your body needs proper rest from physical exercise and the mind needs rest from all of the stressors from the day. The best way to do this is to get a good night’s sleep. Without this, cortisol levels can once again increase and eat away at muscle tissue lowering metabolism. I know I’m giving you a lot of ideas to follow and it’s not going to be easy. One needs to become very efficient in time management for all of this to work. But it is very possible and far worth all of the work!

By following these concepts, the body can undergo a significant physical change and the brain will become much more alert and focused. If one truly makes the commitment to making a positive physical change they can reap the following benefits in the workplace.

a. Increased time efficiency.
b. Positive mental outlook.
c. Improved work ethic.
d. Becoming a team player.
e. Increased confidence.
f. Your new outlook will start to positively affect the people around you.

Your boss will probably be as happy as you are with your new body and improved outlook. Certain companies have even started hiring trainers and massage therapists to train and/ or massage their employees because the results in their work are just so amazing. I hope this information helps you.

Thanks for reading. Be healthy!

I’m not going to lie to you; exercise is hard work.  So is eating healthy.  But in my opinion, they are both necessities of life.  It’s very easy to take the easy way out and not exercise and not eat right, but then of course our health starts to suffer.  Is it worth it?  I believe that proper nutrition and exercise are not just important but vital in our everyday lives.  So doesn’t it make more sense to try to have fun with it?  It sure beats dreading going to the gym every time.  Having the right attitude can indeed make exercise fun and much more productive at the same time.  In this article I’m going to cover the following ideas:

1. Looking at the benefits rather than the      drawbacks.
2. Finding a workout partner.
3. The wonder of group exercise.
4. Making it a routine.
5. What it can do for you in the bedroom 

Looking at the benefits rather than the drawbacks.  The drawbacks of exercise are easy to point out.  It’s hard work.  It makes are muscles burn and fatigue, and we get sore afterward, right?  Unfortunately, there’s nothing we can do about that.  It’s a necessary evil.  But let’s look at some of the benefits:  increased metabolism, decreased body fat, increased lean muscle mass, increased energy, increased self confidence, and we look and feel better all of the time!  I don’t know about you, but to me, the benefits sure seem to outweigh the drawbacks.  I mean who doesn’t want to look and feel better?  Now the task at hand becomes how to make exercise fun.  I know that when I first started exercising, something that helped me immensely was having a vision.  I had this image in my head of what I wanted to look like.  While I was pounding out those last few reps on the leg press, I would see that image and it motivated me to finish those reps.  I know it sounds a little hokey, but I swear it works!  But don’t worry; I’m going to give you more ideas to work with than just imagery.

Finding a workout partner.  This one might seem like a no brainer, but there are a lot of people who don’t even consider having a workout partner or a “gym buddy” as they are affectionately called sometimes.  Working out with a friend can help immensely with motivation because chances are you’re both in the same boat.  Why go it alone?  Take a friend.  Friends are great to work out with because there’s already a sense of fun there.  You can make fun of each other while doing your sets.  One person can make funny faces at the other while pounding out those last few excruciating reps.  Some of you might be thinking “but what if I don’t know anybody that wants to work out with me?”  Well, find someone.  Put up a personals ad.  Lord knows we see everything else on Craig’s List.  So what’s the harm in placing a personals ad to find a workout buddy?  Who knows, you might be overwhelmed by the response because there just might be a lot of other people out there like you.  And for those of you who can afford it, why not hire a trainer?  Pay somebody to make it fun for you.  That’s what we’re here for.

The wonder of group exercise.  It amazes me how many people don’t seem to take the idea of group exercise into consideration when planning a venture into the exercise world.  All across the nation, gyms and health clubs have a multitude of group classes for both aerobic exercise and anaerobic exercise.  I highly recommend taking classes for people who are intimidated or scared about starting a fitness regimen.  The class atmosphere offers a great deal of support because everybody’s there for the same reason- to get fit!  Some people may be intimidated by the fact that there are so many people in the same class and that feeling of “not fitting in” might start to take shape.  My response to that is this:  Everybody has to start somewhere.  And everybody that’s already in that class had to start somewhere too.  For this reason, most people that are already involved in group exercise as well as the group exercise instructor himself are extremely supportive and more than eager to help out and make newcomers feel safe and at home.  Another thing to do if you’re scared about starting a class is to look at the aerobics schedule for beginner classes.   That way you know you’re in the same boat with the other class members.

Classes in and of themselves have been tailored to be fun and creative.  Classes such as Cardio Funk, Body Jam, and my personal favorite Cardio Strip, are usually filled to capacity because people just have so much fun with them.  Others might enjoy classes such as Body Pump, Cardio Kickboxing, Step, and Spinning.  Although they offer different results, Yoga and Pilates classes are also both very beneficial.  I highly suggest taking a body building class with resistance training such as Body Pump in conjunction with other aerobics classes.  Remember resistance training is vitally important in any fitness program.

Making it a routine.  Exercise is not going to do anybody any good unless if it’s regular.  Going to the gym one week and then skipping the following week on an on going basis is not going to yield any noticeable results.  But by making a routine of it, the act of exercise becomes easier to accomplish.  To quote Oprah, “It’s like bathing”.  It’s just one of those things that we have to do.  Will making it a routine also make it fun?  Probably not.  But it will make it complete, which leads to a strong sense of self gratification.  I don’t know about you, but that makes me feel happy!

What it can do for you in the bedroom.  OK, you know I had to save the best for last.  It has been shown that regular exercise leads to increased sex drive and improved function in the bedroom.  Now, if that’s not fun I don’t know what is!  It makes perfect sense.  We start to look better, we start to feel better, and certain “feel good” hormones are increased which also leads to an increased sex drive.  Resistance training for the entire body as well as core training will allow us to get into positions we never dreamed possible.  And the aerobic training will allow us to go for far longer than we ever thought we could.  There’s some motivation for you!  So improve your body, your health, and your sex drive and get to the gym!

As always, none of these ideas will work unless if you are incorporating proper nutrition.  Proper rest and recovery are also essential for results.  So don’t neglect these two vitally important components.  Otherwise all of your hard work in the gym will be for nothing.

Well, I hope I’ve given you some ideas to make your exercise routine more fun.  And remember it is just that- a routine!  Good luck with it and let me know how it works out.  I would love to hear from some of you.  Thanks for reading.

Be healthy!

Beach Body Special

Hey Folks, I wanted to let you all know that from May 15- June 15, I will once again be offering my punch card special as a part of my Beach Body Promo. As most of you know, I do the bulk of my training out of Quads Gym which is located in the Lakeview area at 3727 N. Broadway. Quads offers a 10 visit punch card for $80 that has no expiration date. For this specific time frame, I will be waiving the fee for that punch card for any new client that purchases a package of 10 or 15 sessions with me. Basically this means that each new client will still have to pay for the training, but they will not have to pay for the use of the gym until those first 10 visits have been used up. In addition, I will also be offering a free evaluation.

1. Scales-  why I believe they are over-hyped.

2. The importance of lower body training.

3. The truth behind high intensity training.

4. Why low carb diets don’t work.

5. Gym fashion- the dos and the don’ts.

Scales- why I believe they are over-hyped.  In the gym, I have never seen anything cause more stress and anxiety than the scale.  I can’t tell you how many people I have witnessed over the years getting on the scale and then letting out an audible sigh of disappointment.  Since they were first created, people have put an enormous amount of importance on scales.  It’s as if they have taken on the role of a coach or teacher and people who use them feel like they need to answer to them and make them proud.  It’s crazy.  The thought with most people is that if they weigh themselves and see that they are not losing weight, they get disappointed.  Weight gain =bad, weight loss =good, right?  Not necessarily!  I have answered several emails lately about this very topic.  The simple truth is that muscle weighs more than fat.  Therefore, if someone is working out consistently, both aerobically and with resistance, they will lose fat and gain muscle (provided they are following proper nutrition).  When this happens, weight can actually increase due to the gain in lean mass.  It doesn’t mean you’re getting fatter.  The questions to ask yourself would be “How do I feel in my clothes?” or “How do I look when I look in the mirror?”  The answers to those questions are far more reliable than a scale.

If you want to buy a worthwhile tool for monitoring your fitness success, go buy a heart rate monitor.  They are far more useful and can measure your progress reliably.

The importance of lower body training.  After all these years, I still see people in the gym who just refuse to train their lower body.  Sometimes I get the question “Come on Michael, do I really need to train my lower body?”  My response to them is always the same: “It’s half of your body, of course you have to train it!”  A typical response is “Oh, but I do tons of cardio.  Isn’t that enough to take care of my lower body?”  The answer is no.  Cardiovascular training is very different from resistance training, and although there are several benefits that come with it, aerobic training will not give you the results that resistance training will.  You cannot gain lean mass with cardio, nor can you increase strength.  In fact, people who do too much cardio and not enough resistance training run the risk of losing muscle tissue.  And let’s not forget that resistance training also has a great many health benefits that are derived from it and can play a key role in fat loss.  It’s not just about having a hot pair of legs and ass to look at, although that’s certainly part of it!

The truth behind high intensity training.  I was talking to a friend lately and he was asking me for some advice on how to put on some extra muscle.  I asked him what his current workout routine was like and he proceeded to tell me that he only used free weights and he always fatigued between eight and four reps, even on the first set of every exercise.  Here’s the deal:  If you are going to be doing heavy lifting, that’s fine, but make sure you do a warm up set first of about fifteen reps to fatigue.  Lifting extremely heavy weight without doing a warm up set first is a sure fire way to get injured.  As far as free weights are concerned, I think they are great.  But that doesn’t mean you have to always use free weights. Machines can and should be used as well.  I have talked before about the importance of variety in the workout program.  How much variety can you get by using all free weights all of the time?  I would say not enough.  There are also certain high intensity training techniques that can only be done on machines, not free weights.

In the same respect, there should also be variety with rep ranges.  I am a proponent of heavy lifting and I incorporate it myself all the time.  But if I do all heavy lifting all of the time, am I getting enough variety?  Probably not.  The common thought process is that free weights and heavy lifting equal muscle gain and hypertrophy.  While I do agree with this to a certain degree, I also think it’s important to supplement that high intensity training with some lighter lifting  on a periodic basis.

Why low carb diets don’t work.  I can remember the Atkins craze like it was yesterday.  If there is one behavior that drives me crazy more than anything else, it’s this.  The simple truth is that exercise and low carb diets don’t mesh.  They never did.  Why?  Because we need carbs to fuel our workouts.  Without substantial carbs in the diet, our bodies would need to turn to another fuel source in order to even get through the workout.  Any guesses on what that fuel source might be?  You guessed it- muscle tissue!  This means that we would actually be breaking down muscle tissue for energy in an effort to build muscle tissue.  It just doesn’t work.  In the past I have trained a couple of clients who absolutely refused to stop following the Atkins diet while they were exercising, no matter how much I protested.  What I noticed is that they were always very sluggish and they needed far more recovery time than my other clients.  This makes sense because they stopped eating the body’s primary source of fuel- carbohydrates!  No fuel=no energy.  Did they lose weight?  Yes.  Did they gain lean mass?  Absolutely not.  They had started to develop what is known as the “fat skinny” look.  They lost weight, but they still looked flabby and had no muscular definition.  I mean come on, what’s the appeal? Eat healthy sources of starchy and fibrous carbohydrates and your body will thank you!

Gym fashion- the dos and the don’ts.  When I first moved to Chicago sixteen years ago, I couldn’t believe some of the fashion trends I saw in the gym.  It seemed to be more about fashion and less about working out.  The spandex shorts and the square cut tank tops were enough to stop anyone in their tracks.  But then again, maybe that was the idea.  And some of those bright colors I still can’t get out of my head!  The gym almost seemed to be a pre bar hang out where there was just as much socializing as there was exercise, sometimes more.  These days I am happy to say that things have changed.  What I see for the most part is people wearing clothes that they can move in, go figure.  And personally, I think it’s sexier too.

OK, I’m finished ranting and raving.  I hope these tips were helpful.  Thanks for reading and be healthy!

1. Building strength. Squats are and always have been one of the best strength building exercises known to man. The muscles of the leg, hip, and thigh are the largest muscle groups in the body. The squat is an exercise that works all of those muscles (quadriceps, hamstrings, and glutes). The adductor and abductor muscles of the hip also act as strong synergistic muscles during the squat. Squatting is also great for developing core strength as both the abdominals and spinal erectors are called into action to support the torso during the movement. A detailed instruction on how to properly perform the squat will be included at the end of this article.
2. Functional carryover: Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.
3. Burning fat. As I mentioned before, the muscles of the lower body are the largest muscle groups in the body. Muscle is the site where fat is burned. The more muscle we have, the higher our metabolism will be, and the more fat we will burn. For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So not only do squats build an incredible amount of strength, they also burn an incredible amount of fat, including around the mid- section!
4. Improved mobility and balance. Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.
5. Injury prevention. Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.
6. Improved athletic performance: Squats are a great exercise for athletes as well as general fitness enthusiasts. Specifically, studies have shown that squatting helps athletes to jump higher and run faster which is why this exercise is a part of virtually every professional athlete’s training program.

Front Squat vs. the back squat. There has been a lot of debate over which exercise is better, the front squat or the back squat. Let me be clear: they are both great exercises and both will build substantial strength in the lower body. It has been shown that most lifters are able to squat more weight during a back squat. However, some lifters have a tendency to go overboard and try to squat too much weight, resulting in a hunched over posture. Your body will not allow you to make that mistake during a front squat, and therefore front squats are great for re-enforcing proper posture and form. Also, back squats require placing the shoulder in external rotation. For people who have limited shoulder mobility, the front squat may be a safer approach. I personally do mostly back squats, where I am able to lift substantially more weight and therefore build more strength. But again, they are both good exercises.

How to properly perform a squat:

Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue. The following steps must be followed carefully to ensure proper form.

1. Warm up
2. Stand with your feet just over shoulder’s width apart
3. Keep your back in a neutral position, and keep your knees centered over your feet
4. Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle
5. Return to starting position — repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week)
6. Breathe in as you lower; breathe out as you return to starting position.

Despite the concerns many people have with this exercise, all of the studies and research remain conclusive: squats are a great exercise. However, care must be taken to learn proper form and technique. Don’t always pay attention to what you see in the gym as many people do perform this exercise incorrectly. Search out a reliable source, learn the exercise correctly, and then maintain this exercise as a consistent part of your training program. The benefits are worth it. And if I didn’t mention it already, they are also great for firming up that booty! And I think most people would agree, that is always a good thing!

Thanks for reading. Be healthy!

1. Weight loss. Bikram yoga can indeed assist in weight loss. Granted, some of the weight that is lost comes from water loss. Believe me when I tell you that I have never sweat that much in my entire life (and I have been in some pretty sweaty situations). Bikram yoga is known for burning anywhere from 500 to 1000 calories a session, which is in part due to the extreme heat. Your digestive system and metabolism will improve, normalizing your appetite and diminishing unhealthy cravings. You may still want that one cheat day a week and that is fine.
2. Arthritis. Many students experience quick relief from arthritis after only a few classes of Bikram Yoga. A combination of the heat and the moving, twisting, extending and compressing of every joint can alleviate arthritis. A regular practice is necessary for continued relief.
3. Blood pressure. Unstable high blood pressure can respond very quickly to a regular Bikram Yoga practice. Consult your doctor and don’t push too hard for your first few classes. If you are tested about a week after starting Yoga, you may see a slight rise in pressure. Don’t be alarmed. By the second week, that pressure will be normal or close to normal and will stay there as long as you continue your yoga regimen. Many students who maintain a regular practice are able to stop taking blood pressure medication.
4. Back pain. Bikram Yoga has helped countless numbers of people with back pain, stiff necks, headaches, scoliosis, herniated disks and many other back problems. The Bikram Yoga series is designed to work the spine in every direction with many beneficial backbends, creating a healthy spine and thus a healthy nervous system. Make sure to tell your instructor what type of back pain you suffer from in case modifications are necessary.
5. Depression. On those days when you don’t feel like doing anything, going to Bikram Yoga class is key. You just have to show up and the yoga takes care of the rest. After each session your mind will become more balanced and depression will be lifted. The more you practice, the better you will feel. Many students come off antidepressants and other medications after establishing a regular Bikram Yoga practice.
6. Stress management. When performing the 26 postures and two breathing exercises, the fight-or-flight response is turned off and a feeling of balanced well-being is replaced. A regular practice can lower cortisol levels, calm the mind, increase mental clarity and release and reduce stress and tension.
7. Respiratory problems. Bikram Yoga will be good for your breathing problems in several ways. The heat promotes relaxation of the muscles and nerves, and you can work with as much intensity as appropriate for your needs. Bikram Yoga will relax your mind and help let go of tensions, toxins and negativity. It strengthens your heart and lungs, improving your lung function. You will breathe easier and deeper than you ever have before.
8. Thyroid regulation. Many of the postures in Bikram Yoga compress and work the thyroid thus helping to regulate the gland balancing thyroid levels. Along with thyroid regulation comes increased energy, weight loss and better metabolism.
9. Preventative medicine. Bikram Yoga acts as anti-aging and preventative medicine keeping the body young and healthy. Many athletes such as Colby Bryant and celebrities such as Lady GaGa swear by Bikram Yoga.
10. Balancing emotions. Bikram Yoga helps balance the emotions in several ways. Physiologically a regular practice harmonizes the nervous and endocrine systems – two systems which play a large part in emotional well-being. Practicing Bikram Yoga cultivates the mental faculties of self-control, concentration, determination, and patience.

One thing that I do need to mention is that once you begin a class, the instructors do typically request that you not leave until the class is complete. The sudden change in temperature can cause adverse effects. If at any time you begin to feel dizzy or light headed, you are free to take a break from the postures, sit at the edge of your mat, and breathe deeply. Nine times out of ten, this will alleviate any negative effects. Once you feel ready, you are encouraged to resume the class. It is also advisable to drink plenty of water after the class to avoid dehydration. When I finished this class, I felt great. While I am still a fan of other yoga practices, I did feel as though the heat in this brand of yoga helped to clear my mind. But don’t take my word for it- go try it yourself! You may find that you love it; you may find that it’s not your thing. But one thing is for sure; it will definitely be a “first”, and one that you won’t soon forget.

Thanks for reading. Be healthy!

Conscious Preparation. This is probably the most important tool an avid traveler will need when trying to maintain or improve his health and fitness level. If you are someone who travels a lot, you need to be prepared to exercise and eat healthy while you are traveling. I understand that this can quite often be very difficult, but rest assured, it is not impossible. One thing I strongly advocate to my clients who travel is that they prepare their own food and take it with them. Eating out while traveling can be a huge obstacle in maintaining healthy nutrition. By making your own food (and making sure it’s healthy of course), you are in complete control over what goes into your body. I understand that this can seem tedious and takes up more precious time, but by making your own meals and packing them up along with your clothes, you are in fact making a commitment to your health and wellbeing. This will then make you a leader in health and fitness among other travelers. One tip that seems to really help people utilize this tool is to cook in bulk: Take one day out of the week and make a lot of healthy food that will last for the entire week. Put it in Tupperware and invest in a portable cooler that you can take with you. Trust me, this makes an enormous difference! Also, I recommend that you call ahead to whatever hotel you are staying at to see if there is a refrigerator in your room. Quite often there will be, but if there isn’t, you can request to have one put in. Most hotels should be able to do this.
Conscious preparation means that you must also be prepared to exercise. Exercise must be scheduled, and just like any work event, it is a commitment that must be honored. Schedules can be hectic, especially for those who travel a lot. Because of this, many people may not “feel” like exercising. This is yet another major obstacle in maintaining consistency and it also leads me into my next point.

Taking Specific Advantage. Exercise while traveling can prove to be challenging for a host of different reasons. As I already mentioned, many people may not have the motivation to exercise. Looking for a gym or health club in every city one travels to can also be a daunting task. However, the simple truth is that most hotels have fitness rooms. They may not be luxurious and sometimes the equipment may be dated, but they are still there as a necessary outlet. Most hotel fitness rooms have at least one treadmill, one bike, one elliptical trainer, some free weights, and a few machines. This is all that is really needed to have a sufficient workout. Another great idea that I have always recommended for my clients who travel is to purchase rubber band tubing as a viable method for resistance training. Rubber tubing is relatively inexpensive and very portable. You can train the entire body in the comfort of your own hotel room just by using these bands. Until each traveler makes this kind of commitment, motivation will continue to suffer. Once consistency with exercise is maintained, motivation will increase and the traveler will no longer be weary; he will be active and healthy. But this is still not enough. What happens when you need to meet up with fellow colleagues or clients for a business lunch or dinner? What happens when everyone around you starts ordering the unhealthiest items on the menu and possibly even orders it for the entire table? Uh oh.

Being Obnoxious. I know, I know. No one ever wants to be that obnoxious person at the restaurant who is always asking for things to be specially made. Whether it’s substituting steamed veggies for French fries, asking for dressing on the side, or requesting no oils or fats added, sometimes it really is necessary to be obnoxious. I have had so many people tell me that they feel pressured to eat what the rest of the table is having, or that they feel they are being rude if they turn down an appetizer that someone else ordered for the entire table. Well I say rubbish! There is nothing rude about making wise health choices. Simply explain to the rest of the table that you are following a certain healthy eating plan. They should understand, and you may even inspire them to start making healthier choices themselves. Before I mentioned that travelers need to be leaders in regards to health and fitness. Once one of them starts making healthier choices, other people are bound to follow.

People who travel often have challenges that others do not. It is considerably more difficult to maintain a consistently healthy and active lifestyle. However, it is indeed not impossible. I hope this article gave you some tools to at least think about when you are away on your next business trip. You get one body in this life. You need to take care of it no matter where you are.

Thanks for reading. Be healthy!

“What was that about? Why were you speeding through your set?

“Well, I needed to get to fifteen.”

“What are you talking about? Who says you have to do fifteen reps?”

“Well, the more the better, right? If I have to suffer through this, I might as well not waste my time.”

“What makes you think that more is better?”

“Well, I just figured that’s how it was.”

“So it’s more important to do more reps than it is to concentrate on form and technique and not speeding through your sets?”

“Well…I don’t know.”

After that I had to explain to him that the number of reps performed is not nearly as important as the form, technique, and pacing of the exercise.

But this was certainly not the first time I had experienced this. In fact it’s happened on more occasions than I can count. I have never taught the philosophy that more is better to anyone. But over the years, I have learned that many people have developed this ideology. The country is being plagued by the number game, and it’s time to set the record straight.

More is not always better. So where does this notion come from? As in the case of my friend, he was under the impression that more reps equal more results. However, this is not always true. That’s right, I said not always. Let me explain. In regards to resistance training, it is very important to continuously cycle our workouts to avoid hitting a plateau. This means cycling exercises, sequence of exercises, and intensity levels.

Let’s focus for a moment on intensity levels. When I work with a client for the first time, I do start them on a rather light to moderate intensity level. This means they will be performing more reps. It is important to do this in the beginning stages, especially for exercise novices because their bodies need to become acclimated to exercise. If I were to start a beginner out lifting very heavy weight, I could be potentially causing more damage than good, because their bodies have not developed a base strength yet. I always recommend keeping resistance light during the first month or two for beginners. They need time to build a baseline of strength before progressing to heavier resistance.

Once a baseline of strength has been established, then one can start gradually increasing weight. The key word here is gradually. One needs to be careful not to lift too much too soon. Sometimes it can even take up to a year or longer, depending on the individual, to go from being a novice to a seasoned bodybuilder.

Once someone has become a seasoned bodybuilder, and as long as their health history permits it, there should be nothing holding them back from lifting heavier weights. Once someone reaches advanced stages of bodybuilding, training should be cycled in such a manner that heavier workloads are alternated with moderate and light workloads. By doing this, one can avoid overtraining symptoms as well as the dreaded plateau.

What causes someone to take on the notion that more is always better? There is a common trend in the gym that I have seen happening for a lot of years now: people getting stuck in patterns. Patterns in the gym can lead to a definite lack in progress and a feeling of “just wanting to get through it”. Some people actually forget why they started exercising in the first place. Sometimes, it’s good to look back and remind ourselves.

In the beginning, there is one key element that encourages us to embark on a new healthy and fit lifestyle: motivation! Most of those people are still doing just that. A couple others have needed to be reminded about that initial motivation that got them started. Somewhere along the line, they fell into a pattern. Remembering the motivation that drove us in the beginning is very important. Staying motivated is even more important. There are obstacles that we face in our every day lives, challenges that seem to distract us from what’s really important. Below I have listed some ideas to help us stay motivated in our every day lives, no matter what challenges we may face.

1. Stay focused. When outside challenges become a distraction, acknowledge them and continue on your path.
2. Make a schedule. By writing exercise into our ever day schedules, we are making a commitment to it. This makes it much easier to follow and stay dedicated.
3. Meditate. Meditating daily to clear out all of the inner voices helps us to stay focused and enhances our overall feeling of well being.
4. Make downtime for yourself. Just as we should be scheduling our exercise, we should also be scheduling our leisure time. Without taking time for ourselves, we can once again become distracted and the pressures of every day life start to take hold of us.
5. Think of it as bathing. OK, I’m quoting Oprah here. But we really should be thinking about exercise as a necessity in life, not just something we do if we have time. It’s like bathing; it’s just something we need to be doing for ourselves all the time.

I hope that helps. Doing exercise is about staying motivated, not getting caught up in the number game or any other patterns that might pop up along the way. It is hard work, but the reward is far worth it. Stay motivated!

1. Exercise and its effect on mood.
2. Continuity leads to results.
3. Using distraction as a tool.
4. Finding a new home in group exercise.
5. Overtraining leading to depression.
6. Rewarding your success.

Exercise and its effect on mood. Research has shown that both depressed and non- depressed people alike report feeling better after exercise, both physically and emotionally. Feeling better has become one of the biggest reasons that people continue to exercise regularly. For example, many runners experience what is called a “runners high”. This happens because the body releases “feel good” hormones which enhance the physical and mental state of the runner. I mean, have you ever met a marathon runner? It seems like once they run one, they just can’t stop. It makes them feel good. The same holds true for traditional exercise as well. Regular resistance and cardiovascular training has been associated with lower feelings of depression, anger and confusion. It has also been shown that regular exercise increases motivation. The main reason for this is the physical and mental results that are derived including decreased body fat, increased muscle mass, increased self esteem, increased work productivity, and better controlled stress management.

Continuity leads to results. The real secret to exercise therapy treating depression is continuity. In order for it to work it has to be regular. For some depressed individuals, the beginning of an exercise program is often the most difficult to get through. It is a serious lifestyle change that demands hard work. However, if one succeeds through the first two or three weeks, the hardest part is over. Once exercise becomes habit, it then becomes much easier to adhere to because of the physical and emotional benefits. It may feel difficult at first, but just stick with it and the payoff is far worth the hard work that you put into it.

Using distraction as a tool. Obsession with negative thoughts is a common behavior for some depressed individuals. Exercise often tends to serve as a distraction to those negative thoughts. It’s hard to focus on those negative voices when you need to pay such close attention to your body. Also, many depressed people have reported that exercise helps them to “vent their frustrations” in a way that helps them feel better. This could be another reason for the enhanced sense of mood that comes from regular exercise.

Finding a new home in group exercise. One of the best ways for depressed individuals to embark on a new and healthy lifestyle is to join group classes. Group exercise has a wonderful motivational component to it because everyone is there for the same purpose: to get in shape. For this reason, most people that are already involved in group exercise, as well as the instructors, are extremely friendly and more than willing to help orient new members in the class. There is also a great sense of fun in group exercise classes that the depressed individual might otherwise not experience. Classes such as Body Pump, Spinning, Step, Cardio Funk, and Cardio Kickboxing have all been reported as fun, energetic classes that truly give its members a workout to remember. There are many people who show up religiously week after week to the same classes because they love it so much. It truly does become a “second home” with a “family” to many people. If one is start exercising by taking group classes, I highly recommend taking both a resistance training class as well as an aerobic class. It is also wise to check the aerobics schedule to differentiate between beginner and intermediate classes.

Overtraining leading to depression. While I highly recommend exercise as a form of therapy for depressed individuals, one needs to be careful not to push himself too hard. Pro longed high intensity training is probably not the best approach for these people. If overtraining occurs, a depressed person can actually experience a setback in mood. When this happens, chronic sadness and burnout can occur. For this reason, depressed individuals need to carefully monitor their intensities, increasing them very gradually. Light to moderate intensities are recommended for depressed individuals first embarking on an exercise program.

Rewarding your success. Rewarding oneself for hard work accomplished is very important for both depressed and non depressed people alike. There needs to be a payoff, otherwise burnout can occur and inspiration can vanish. This is one reason that I advise my clients to take one “cheat day” a week with their eating. The same holds true for exercise in general. Especially for depressed individuals, it is advisable to follow successful workouts with enjoyable activities such as going to dinner with friends, going to a movie, or just taking a nice hot bath with a good book in hand. Just be sure to stay away from the burgers and fries if it’s not your cheat day!

Please note that while exercise has been shown to have positive effects on mood, only your doctor and/or mental health professional can diagnose depression. Please consult with such a professional if you think you might suffer from depression and let them determine an appropriate course of treatment.

Depression is a serious illness, but it does not need to be life controlling. I have trained depressed individuals in the past and had the great reward of watching them transform their lives for the better. Just look at the benefits: increased energy, improved work ethic, overall improvement in health, increased motivation, increased self esteem, and a greatly enhanced improvement in mood. I mean, the facts speak for themselves. Exercise truly is an age old method that has worked time and again to treat many illnesses. Just remember it’s your body and your mind. Take control of it!

MARCH TRAINING SPECIAL: For the entire month of March, I will be offering a special on my 10 session training package. Normally a 10 visit punch card at Quads Gym costs $80. However, for the month of March, I will be waiving the fee of the punch card for new clients. Basically, this means that you will still have to pay for the training, but the cost of using the gym for those 10 sessions will be taken care of for you. If you are interested, please call (773)680-7275 or send an email to michaelelderfitness@gmail.com.

Thanks for reading. Be healthy!

The question that many have asked me is this: “Since I suffer from low back pain, is exercise safe for me?” Without question, the answer is yes. Training programs will most likely have to be tailored for the person who suffers from low back pain, but more often than not, cessation of exercise or refusal to begin exercise can often be worsen the condition. This is because nothing is being done to treat the condition, at least not on the physical level, which often causes the pain to worsen.

It has also been shown that excess body weight, smoking, and decreased physical activity are all strong risk factors for LBP. Therefore, a carefully structured training program along with other healthy lifestyle changes is a sure fire way to combat chronic LBP. It has also been shown that low endurance in the large muscle groups, particularly the back extensors, seems to put one at a greater risk for developing LBP. Aerobic training and exercise for the low back should be performed on a regular basis as a part of the treatment and prevention of LBP.

If someone is suffering from a bout of chronic or acute LBP, he or she should be cleared by a physician before starting an exercise program. In addition to aerobic and resistance training, basic core back exercises should be performed on a regular basis. It is important for people suffering from LBP to avoid unsupported forward flexion of the spine, as well as twisting at the waist with turned feet, lifting both legs simultaneously when in a prone or supine position (facing downward or upward), and rapid movements such as twisting or hyperextension of the spine. Quite often, LBP is a result of weak abdominal muscles combined with chronically tight erector muscles of the low back. In this instance, a training program that includes consistent abdominal strengthening as well as flexibility training for the lower back is recommended. And here are a few other things to keep in mind:

1. Proper form and technique are very important, especially for people with LBP. It is always a good idea to hire a trainer at least for a few sessions to ensure that you are doing the exercises correctly.
2. A neutral pelvis and erect torso should always be maintained.
3. Head- forward positions should always be avoided, as well as tilting the chin upward.
4. When leaning forward, lifting or lowering an object, always bend at the knees.
5. The belly button should always be drawn inward toward the spine during resistance training. This is called the “supported” position.
6. Avoid locking the knees.
7. An emphasis should be placed on incorporating strength and flexibility exercises for the hamstrings, hip flexors, low back muscles, and abdominals.
8. People with LBP should consult with a physician before starting an exercise program and also request specific recommendations for exercise.
9. For clients with chronically tight lower back muscles, heat and deep- tissue massage are recommended.

There is no question about it; LBP is a chronic problem that affects millions. But it does not have to own us. It is a treatable condition. Time and again, research has shown that exercise can be extremely beneficial in the treatment of LBP, so don’t let it stop you from achieving your goals of health and fitness. You have the power. You have control. Don’t let LBP control you!