We work and we work hard. This often leads to a lot of down time in front of the computer. Sitting throughout most of the day while working is what I like to call productively sedentary. This can cause a great deal of harm to your body leading to hip bursitis, IT Band Syndrome, knee pain and more. It's why sitting is now commonly called "the new smoking."
If you are sitting more than 4 hours in a day here are seven stretches for you to complete at the end of your day. These stretches will increase circulation, flexibility and decrease chronic knee pain. Hold each stretch for 10-30 seconds relax and remember stretching should cause discomfort but no pain.
I often see runners, cyclists and yoga enthusiast maintaining an active lifestyle. These fitness disciplines make up a healthy workout regiment. However, they do not make up a complete and comprehensive workout regiment. Strength training also known as weight resistance training is a major component that should be incorporated into everyone's fitness regiment.
As a strength and conditioning coach, I understand how intimidating weight lifting can be. However, strength training will not only prevent injury and increase bone density but it will absolutely change the way your body looks. It is why the majority of my clients look the best they ever have and it is primarily why I have started LIFT at Piedmont Park. This class is offered indoors at the Piedmont Park Community Center Mondays and Wednesdays 6-6:45pm (1071 Piedmont Ave). Parking is available behind Willy's Mexican Restaurant. All Fitness Levels are welcome. LIFT is a total body fitness class that focuses on building strengthen and eliminating imbalances creating an overall better better. Try it complimentary... hope to see you soon.
Recommended Strength Classes in Atlanta:
HIIT 30 - Exhale Spa - Loews Hotel
Core Barre - Exhale Spa - Loews Hotel
Training with JPierre - H.E.A.T Atlanta
Fast Twitch - Forum - Buckhead location
The holidays means more shopping, more people and more germs! This is the time of year that I really increase my health regimen. The most effective way to achieve that goal is not with supplements but with superfoods. We should be very deliberate about the amount of food that we are eating out and the germs it encounters. Also, as the seasons change so does our need for certain nutrients. For example, it's citrus season! Citrus is known for its high levels of vitamin C which helps to boost immunity and fights the common cold and flu.
Here are a 10 healthy food to consume in a week.
1. Citrus - Whether it be an orange, water with multiple lemon wedges or a grapefruit for snack.
2. Broth-Based Soups - Broths and soups are close to the most nutrient dense food item that we can get. Having it in liquid form allows for better absorbtion.
3. Water - As temperature drops, indoor heat arises. Dry air increases dehydration. Keep water by your side.
4. Salad - Have a big salad with at least four different colors represented in the mix.
5. Beans/Legumes - Slow-cooked beans with rice provides all the amino acids of meat. Make this a meal this week.
6. Tea - Ginger, chamomile, lemon are my favorite ways to wind down with medicinal intent.
7. Kombucha - Probiotics are a must for my entire family GT Synergy is our favorite.
8. Garlic - Such a powerful superfood, I find ways to sautee it with broccoli, add it to Italian dishes etc.
9. Bone-Broth - At least once a week I'll make something that incorporates a stew or soup WITH bones.
10. Greens - I know we all love Kale but any type of greens, stewed, sautéed is a perfect way to consume an in-season nutrient-rich food.
Starting your workout can sometimes be the hardest thing about your workout. Transitioning from a sedentary state to a physically active one can be difficult. For this reason it is important to incorporate a quality warm up. In addition to reducing the risks of injury, warming up properly is the optimal way to ready yourself physically and mentally for the work that you are about to do . Before you begin your weekend workout take time to set intentions, move dynamically and gradually prepare your mind and body to optimize your activity.
You can complete the exact same workout with a different training tool and get a completely new workout. Using different tools provide an added change in intensity and increased focus on form. Today in Core and More at the Georgia Tech Campus Recreation Center, I used the Bosu Ball in order to give class a way to engage the core even more. We completed pushups, squats, crunches and many other exercises. Adding a new element, giving us all an amazing total body workout. - Make the gym your playground. Explore to gain more. Love You Healthy. IG/Twitter: @loveyouhealthy
Our 2017 eclipse was indeed awesome. We awoke knowing that there would be a brief period of darkness today. It would get dark and cooler. Our day would change, however we were prepared to see it though. We knew the darkness was temporary and most importantly the sun was always shining. We will definitely have another eclipse (period of darkness) in our life before the next 40 years but be prepared. See yourself through the temporary darkness, and know the sun is still shining. Don't let anyone eclipse your light.
This morning I walk in to my sitter and the kids watching ESPN. Somehow the Cavs came back from a 20 plus point deficit and beat the Pacers. I couldn't believe it because I remember watching some of the game last night emphatically saying aloud, “The Pacers aren't losing tonight!”
Something about moments like this remind me to be the best version of myself...everyday.
It reminds me that we make a conscious decision to never give up, never concede and stay relentless in your pursuit of whatever your goals may be. It's why I love sports. It's why I love life. There is always an opportunity. Our success is based on the small decisions that we make daily, not so much the big ones.
As I was training a client yesterday, we were talking about how no one wakes up and is 300lbs. Weight gain and loss is like life. It's a mirror of the small decisions that we make everyday from the exercise that we do to the foods that we eat. Success in anything works in that way.
Success is about becoming relentless in our pursuit of our goals and is as trivial as making daily decisions, that encourage us to be our best self.
My daughter was completing a series of questions for an assignment. The last question was simply tomorrow… When I posed this question to my clients many of them said in some version, “I will be a better version of myself.”
...and that's why I love the comeback. It reminds us that everyday, every moment, every second is an opportunity to make one more jumper, block one more shot, steal one more ball OR be the best version of yourself...and win!
As a run coach and fitness expert I am very particular about what I wear. Many times a single article of clothing can make all of the difference in my workout as well as how I train others. I always dress according to what workout I am doing, the classes that I teach or the clients that I train. With that being said, I am always looking for clothing staples that are versatile, stylish and feel like second skin.
The Lululemon Fast and Free leggings provide just that. These leggings reach down to your ankles but are not too long. They provide a total covered leg but they feel as if you have nothing on making them perfect for running, plyometrics or a total body workout. I generally do not wear shorts (professionally) but am in constant need of a lightweight material that allows me to move freely while demonstrating an exercise, running with my Georgia Tech class and/or sneaking in a working out between it all. The Fast and Free leggings do the job in more ways than one and I’m excited to have another clear staple to add to my wardrobe.
I was so impressed with the wear of the Fast and Free that I bought a pair for my best friend, who is also a former track and field athlete. Ironically, we had only considered Nike for performance tights but we both agreed these felt amazing.
My friend was a major fan of the high waist-line while I would’ve preferred a more neutral waist. Having another option of a neutral waist might be worth consideration. Also, because the leggings feel so free, I might encourage a buyer to at least try one size smaller than you would usually wear to ensure that they fit like a glove.
Thank you - Lulu
Resistance training is one of the most researched areas in fitness. However, weight resistance training can be intimidating to even the most regular gym goers. For that reason, many simply chose to adhere to a regimented running program for cardiovascular work or routine yoga classes for flexibility improvement.
However, as we age our bodies and bones tend to catch up with us and needs change. As we approach 40 years of age, we begin to experience significant muscle atrophy, leaving our stabilizers more prone to injury. It is important that everyone make deliberate attempts to incorporate weight resistance training into their fitness regimen.
Weight resistance training can include attending a group fitness class, working with a personal trainer, using dumb bells or resistance bands in your home to gain strength. The most effective is to hire a personal trainer. Group fitness classes like Lift (Piedmont Park Mondays 6pm) that use weights as a basis for the workout are usually the most convenient and cost effective. Be careful in fitness classes to move at your own pace and search out classes with experience fitness instructors.
Benefits of a weight-resistance program include:
It’s a 55 degree spring-like day in January and I suggest to my client that we jog outside for a warm-up. Being a 3-5 day a week runner she obliges and we go.
We maintain the same pace, step for step until the last hill. I yell, “let’s go!” and as I accelerate she fades. I lose her at the very end.
This client of mine runs almost three times a much as I do and uses a variety of apps, trackers and runner toys to help get the most out of her run. I, on the other hand, like to "run naked", using my phone and running apps sparing only when I want to become a little distracted from my run.
Many of us use music to stay motivated or pedometers to track our steps. Tracking devices are used to calculate the exact distance of our run. Heart rate monitors are used to more accurately calculate our caloric expenditure. A variety of apps are used to effect the cadence and frequency of our steps. These devices serve to improve our run however, they can become counterproductive. While fitness devices are helpful they can shift your focus from the physical run to the statistical detail. Running naked on the other hand encourages you to focus less on the device and more on the run.
As a track and field All American, we always ran naked. It was extremely important to pay close attention to your body and the intricacies of running. The placement of your foot, the range of motion in your arms, and the pace in which you breathe all play a major role in speed, efficiency and endurance. While a tracker might help me go faster or run longer, the efficiency at which I do so can be compromised by not paying attention to the details of my body.
There is no question that my client was in better running shape than I. She had more miles, more conditioning and more recent experience running than I did. Where I gained the advantage was being able to engage and "tap into my run." This is a term that I like to use that means you are completely engaged and focused on the mechanics of your run. Tapping into your run is virtually impossible with the inference of your fitness device or tracker but completely attainable running naked (without one). After years of training as an athlete, "tapping into your run" becomes a second nature necessity.
As my client and I begin to approach the hill, I re-position my core into a slight forward lean. I lift my knees higher to engage more hip-flexor up the hill and drive my elbows back more to compliment my knee lift. I thoughtfully inhale four exact strides and as I exhale I exaggerate my movements and sprint, tapping into my run.
Although I will often listen to my Apple Music A-List Hip Hop (love it), the Dan Patrick Show (I'm a sports buff), or set up intervals on my own tracker, I make it a point to run naked for a quarter of my runs. I encourage you to do the same. Ultimately, the attention to detail that you pay to yourself and not your tracker will determine how effective, efficient and fast your run will be.