Movement

By Chad Benson, MSc, CSCS

Today, I was reminded why “60% of the time” warm-ups “work every time” (Ron Burgundy). Today, I woke up from a caffeine nap (drink the coffee and nap for 20 minutes while the caffeine kicks in), walked straight downstairs, chugged a cup of water, strapped on my boots and bolted straight out the door; in route to a trail run and hike. My warm-up you ask; a power walk for approximately two minutes before abruptly asking my arterial walls, bronchioles, and lower limbs to efficiently contract. Not my brightest moment – nor something I typically do or recommend. But yes, I am human, yes, we all do it, and yes it made those first five minutes of running feel extremely hard. Luckily, it was 10 Celsius in January and nothing broke, this time.

My account of today’s outdoor session is more the norm than not.  When people, even fit pros who know better, get active outside their warm-up game often gets flushed down the proverbial toilet. Whether the upcoming cold weather activity is an indoor workout, run, hike, snowshoe, one or two planking down a mountain, what’s the minimum dose to safely and effectively participate today, tomorrow, and next year?

The pandemic has certainly changed the way people engage in physical activity. More people are training and playing in places other than fitness centers, recreation complexes, and sporting venues. Ask any fit pro to create a training program, and most assuredly, the first thing on the daily training template is the warm-up.

Why warm-up? Before we dig into that, repeat after me, “Something is better than nothing.”

There’s a simple answer and there’s a multifaceted, complex answer. The simple: to prepare for what’s next; the complex: to prepare your circulatory, respiratory, fascial, neuromuscular, and endocrinal systems specifically for the upcoming activities. How much people perform depends on knowledge and their current value proposition. Value proposition? How important they believe warm-ups are, how stiff or the amount of joint pain they feel at the moment, or how important longevity and ongoing participation is.

Well-designed warm-ups:

• Take very little time
• Make me feel better and enjoy the workout
• Set my body up for success
• Optimize my performance

The most important considerations for warming up for the upcoming activity:

1. Is the goal to survive (safe) or thrive (effective)?
2. Does the activity start at the house or at a remote location (commute)?
   1. What can realistically be performed at the remote location?
3. How long after completing your preparation will the body be required to perform?
4. Are there nagging joint issues (e.g. pain or muscle imbalances leading to altered mechanics)?
5. What’s the intensity of the activity?
6. During the activity, what movements will be repetitively performed?
7. Is the activity predictable or unpredictable (most sports and slippery environments are somewhat unpredictable)?

How each of these individual continuums impact the process depends on where the activity sits inside of a relational matrix. If the goal is safe participation, the answer is simple, start the activity of choice at low intensity, intelligently stepping up intensity every two minutes or each set (e.g. walk before you run or lift light before lifting heavy).

If the goal is to thrive not survive, the answer can still be simpl’ish’, but definitely goes beyond a basic X (time), Y (intensity), Z (type) FITT principle application. It’s more accurately depicted in a relational, molecular way, with numerous systems needing to operate, utilizing coordinated multidirectional communication.

Circulation

Fascial Glide

Joint Stability

Tissue Extensibility

Nervous System Activation

FITT

Regardless of the activity, the long-term plan for success is approximately five to 10 minutes of 1. mobilizing 2. stabilizing and 3. jump starting your CNS, heart, and lungs.

Below are three examples of routines I use for running, strength training, and mountain sports.

When programming, flow the warm-up from general to specific. Also, I never program cardio first. In fact, I do it last and typically as specific to the activity as possible. However, if you plan to do cardio first, to increase circulation, be certain to keep it low impact (e.g. cycling, walking, moderate intensity battle ropes).

Myofascial Compression: improve general tissue compliance

Goals: desensitize pain receptors, decrease early formation of fibrotic cross linkage, increase blood flow, activate muscle spindles. Go to https://www.youtube.com/user/tptherapy and look for compression with movement techniques versus compression alone.

Techniques:

1. Breath – three second inhales, four second exhales (two to four cycles) four times.
2. Pin and Move – four to six, controlled speed, using either a) cross spanning b) cross friction c) antagonist contraction movements per tender area.

Mobility and Stability: improve muscle and joint compliance

Goals: activate contractile and fascial glide of specific muscles or movements throughout a joints full range of motion

Techniques:

1. Non-resisted, floor based, active range of motion movements performed at a controlled pace with end range of motion isometric holds.
2. Resisted, ground based, active range of motion movements with variable vector loading.

Cardio: circulation and all the physiological changes that come along with it

Goals: increased cardiac output (stroke volume and heart rate), and therefore oxygen delivery to working muscles (aka: arteriovenous difference).

Myofascial Compression Low Back

Myofascial Compression Upper Back Knee Drops

Child Pose Side Bends

Reach & Rotate – Part 1

Reach & Rotate – Part 2

Foam Roller Wall Squat with External Shoulder Rotation

Wall Plank March & Calf Stretch

Squat with Knee Circles

Stay safe and be certain to tag us when you give these warm-ups a try.

Chad Benson, MSc, CSCS

Director of Education WRKOUT.

Email me at chad@wrkout.com, visit our website www.wrkout.com, or follow me on Instagram or Facebook.

By Kathleen Trotter, PTS

Do you thrive in the cardio lane? You don’t have to become a soccer player if you hate team sports and running. I am absolutely a believer in finding activities that you enjoy—or at least activities you don’t despise. The benefits of any workout are moot if you can’t actually make yourself do the activity.…BUT, once you have found something you can actually make yourself do consistently, you have to intentionally challenge yourself and mix things up.

Remember, you won’t thrive if you are dying of boredom!!

The body and brain are always adapting. To continue to see physical results and stay mentally stimulated, you can’t do the same workout day after day.

Boredom is the kiss of workout death!

Here’s a few tried and true options to keep you, and your clients, fired up for cardio:

Option 1. Try something new …

The easiest way to mix things up is to simply try a new activity. If you run, try tennis. If you love the elliptical, try rowing. If you walk, try trail hiking. Or, try a new online workout. My current favourite is dance workouts by EMK and The Fitness Marshall, and yoga by Yoga by Adriene.

Like a challenge? Create a family or work fitness challenge or train for something specific—a certain number of push-ups, a charity challenge, etc. Like “peppering” in your activity throughout your day? Buy a mini-trampoline for your living room or office. Between meetings or as you watch TV, jump all of your troubles away. I get my steps in by doing 300 trampoline jumps between training sessions. Or, make your workout a hybrid. Instead of just going for a run or bike ride, go crazy and try a few activities back to back with no rest. Run and then bike. Run and then stop in a park and do jumping jacks or use a picnic bench to do step-ups. Then run again. If it is safe, go to a gym and use the rower, followed by the treadmill.

Option 2. Get yourself a drill sergeant

Put yourself through a boot camp. Go walking or running with a stronger walker or runner. For at least part of the workout, allow them to dictate the pace or route. For example, ask them to pick intervals. You start by walking or jogging and then have them pick random landmarks where you must pick up the pace and “race” there. Once you arrive, you—as the less experienced athlete—get to dictate the recovery pace. Repeat.

Option 3. Word cues

First, pick a song. Second, pick a word that repeats in the song. For example, in Britney’s Hit Me Baby One More Time, I might pick “baby.” Third, pick a motion—think high knees, butt kicks, or a different swim stroke. Start walking, running, swimming, etc. When you hear your word, do your motion.

If you don’t train with music, try using landmarks. For example, change your swim stroke every time you pass a certain line in the pool, or do your high knees when you see a stop sign or a certain breed of dog. (I am partial to Corgis and Australian Shepherds.)

Option 4. Pyramids

Pick two exercises—think stairs and burpees, or a specific running distance and jumping jacks. Then alternate the two exercises in fun ways. You can pick one as a base exercise and the second as a pyramid exercise—or pyramid both.

Here are some examples…

Base exercise + pyramid:

-Run your household stairs five times. Do two burpees. Repeat the same number of stairs. Then do four burpees. Each round the burpees increase by two until you get to 10.

Both pyramid:

-Run half a mile. Stop and do 10 jumping jacks. Increase the run by a tenth of a mile. Increase the jumping jacks by 10. Each round the jumping jacks increase by 10 until you get to 50 and the run increases until you get to one mile.

Option 5. Chorus pickups

This is fairly straightforward. Pick a song. When you hear the chorus, increase your intensity. If you are walking, move into a speed walk or a jog. If you are running, sprint. If you are on an elliptical, speed up your legs.

Main take-away

Whether your cardio of choice is the low-impact smoothness of the elliptical, dancing up a storm in your living room, or basking in nature as you walk, run, or snowshoe, make sure you are consciously mixing things up. The world is your fitness oyster … go have some fun!!

About Kathleen Trotter

Kathleen Trotter holds a masters in Exercise Science, is the author of two books, including the new book Your Fittest Future Self, and is a Personal Trainer, Nutritionist, Pilates Specialist, and Life Coach. Visit her at KathleenTrotter.com

Twitter: @FITbyKathleenT

Instagram: @fitbykathleent

Facebook:  FIT by Kathleen Trotter

Fitness industry evolves to deliver physical and mental health expertise and content during pandemic

A recent survey found the pandemic has fed demand for online and virtual content, renewed enthusiasm for bodyweight and functional exercises, and prompted fitness professionals to offer a broader range of services and expertise. Key findings from the 2021 canfitpro Fitness Trends survey that reflects fitness professionals’ opinions about changes in the industry and predictions for the year to come.

Increased Diversity and Inclusion

Fitness professionals expressed how important it is to make the fitness field more diverse and inclusive to people of all cultures, religions, genders, sizes and abilities.

Work outs with limited equipment

With gyms temporarily closed or restricted in some provinces, people are looking for workout options that require minimal equipment. Body weight training and functional fitness were among the top 4 trends for 2021. Fitness lovers are looking to get back to basics this year with exercises that use body weight for resistance and more exercises that simulate and reinforce real-life movements.

More online personal training and group fitness

More fitness professionals are adapting to deliver personal training and group fitness classes online, supplementing their in-person sessions as the waves of the pandemic move across the country. In 2021, there will be more digital fitness options than ever to keep fitness lovers connected with their favourite classes and experts.

For people who can’t make it to the gym for their favourite group fitness class, there’s a huge range of online fitness classes including everything from cardio kickboxing to core moves to dance-inspired fitness classes. With online group fitness, participants have access to an instructor and other class participants in real time – the next best thing to an in-club experience.

Also, many personal trainers are supplementing their in-person sessions with online training customized to the clients’ home environment. Online personal training offers convenience, accountability and convenience to keep many Canadians on track during lockdown.

Outdoor fitness options

Move it outside. That has been the common refrain for many activities during the COVID-19 pandemic. Based on the numbers of new runners and outdoor boot camps recently, fitness is no exception. Canadian fitness professionals are looking at the year ahead and developing programs that can be delivered outdoors, offering more flexibility to keep their clients moving.

Focus on overall health

Fitness in 2021 promises to play a greater role in overall wellbeing. Canadians have become more sedentary during the pandemic, which aggravates chronic diseases, mental health issues, substance use, and injuries over time. Canadian fitness professionals are expanding their training into areas such as healthy eating and weight loss, meditation and mindfulness, stress resiliency, pre- and post-natal fitness, fascial stretch therapy and post-rehab exercise. New credentials will enable them to be part of a more comprehensive approach to healthcare.

Fitness and wellness experts are available to talk more about and demonstrate the top 10 fitness trends for 2021.

Download the infographic (PDF).

To arrange an interview, please contact:

Janessa Gazmen, Marketing & Communications, canfitpro
416-523-8802
jgazmen@wordpressmu-273430-848805.cloudwaysapps.com

Michael Dunn, Dunn & Associates Communications and Public Affairs
902-229-5378
michael.dunn@dunnassociates.ca

By Kathleen Trotter, PTS

A small and lightweight tool that can give your clients more practical results for their balance and foot proprioception.

About Kathleen Trotter

Kathleen Trotter holds a masters in Exercise Science, is the author of two books including the new book Your Fittest Future Self, and is a Personal trainer, Nutritionist, Pilates Specialist and Life Coach. Visit her at KathleenTrotter.com

Twitter: @FITbyKathleenT

Instagram: @fitbykathleent

Facebook:  FIT by Kathleen Trotter

By Coach Kennedy

2020 has absolutely proven to be extremely challenging for our industry, no doubt, but that said have WE been resilient through-out the entire ordeal!

Like our previous edition of the Movement of the Month, this month I also wanted to provide you with a combination of movements to help address one of the most problematic areas of the human system, the hips – more specifically the gluteal muscles.

When we consider the enormous amounts of sitting, driving, and standing it’s no wonder we haven’t had more issues. COVID only added to the issue of being static and with the holidays around the corner we’ll all be doing more sitting on our butts, no doubt.

Let me begin by first clarifying the functions of the gluteus maximus and gluteus medius muscles. Glute max extends and externally rotates the hip, while the Glute med extends, flexes, internally and externally rotates the hip. You heard correct; it has fibers that allow it to do this. As you can see, if these muscles aren’t operating correctly, they will have a HUGE impact on the hips. They affect your gait, how we absorb and transfer forces, movement, and posture to name a few.

Prior to movement we begin with tissue work (foam rolling) in order to prep tissue and muscles for movement. When performed correctly, this process allows fluid to run between the tissues and fibers allowing for more efficient sliding. Sticky tissue creates heat, hence adhesions, leading to impaired movement and possible injury. But that’s not the only reason to apply tissue work! All this work leads to better performance, creates more awareness within the body, increases blood flow through the area, in turn helping it heal and recover faster, pre and post workout. Get rolling!

Lastly, activation. This is performed in order to bring those muscles back “online” for them to fire at the appropriate times. Sequential Muscle Firing is the term we use to describe this. Remember; What Fires Together/ Wires Together. If muscles are not firing sequentially, then this is an indication that the workload is being off loaded to other muscles…as in being over worked. This means decreased performance and increased chance of injury.

Exercise Execution:

Watch the videos provided. As a note, please remember that intention does change the outcome. Like all movement and exercise we should ALWAYS be in the moment, in the NOW. for best results.

Exercise Protocol:

3-way Glute Activation: Hold each movement for 10 seconds, repeat twice.

Glute tissue work: Perform any “rolling” technique for approximately 30 to 60 seconds per side.

Perform any cross-friction four to five times per side.

Perform any rotations two to three times in each direction.

Perform hip and knee flexions two to three times per side. Details also provided in the video.

ALWAYS regress and progress as required. Not sure how? Connect with me at: quantumhealthcoach@coachkennedyonline.ca.

About Coach Kennedy Lodato

Coach Kennedy Lodato is a 29-year advocate of health and a 14-year veteran of the fitness industry with a thirst for knowledge and a passion for teaching and running coaching programs, consulting, live education, workshops and lectures. Coach Kennedy is also an educator for canfitpro.

Coach Kennedy has occupied the positions of personal trainer, sport conditioning coach, and personal training manager.  Kennedy is a three-time recipient of the canfitpro PRO TRAINER of the year, and the recipient of the canfitpro Canadian Delegates’ Choice Presenter of the Year 2019.

Coach Kennedy is also the founder of Quantumhealthcoachkennedy, co-founder of QHI-Quantum Health Institute & Quantum Training Systems (more to come on that) and is currently doing his BHS- Bachelors in Holistic Sciences to become a board-certified Holistic Health Practitioner as well as currently practicing Bioenergetic medicine. Next steps: complete his Masters and PHD at Quantum University in Natural Medicine.

By Coach Kennedy

This month I’m going to jump straight into it, but just before I do let me just remind you of a few things:  texting, social media scrolling, computer work, sitting or standing for long periods of time, driving, and the list goes on, are all positions that contribute to that hunched over, forward head position, shoulders rolled in, traps elevated type of posture. That Kyphotic spine. Functional Kyphosis.

This month it’s a two-part movement: Child’s pose with single arm alternating reach AND quadruped position with alternating under-over-reach. Both are excellent movements to help initiate movement in key areas. Our focus here is thoracic, but also benefits the hip and ankle complex. Other benefits include full body integration, spatial awareness, and nervous system preparation.

What exactly is our Thoracic spine? The thoracic spine is located in your mid-back/mid-spine and consists of 12 thoracic vertebrae. The spine consists of seven cervical, 12 thoracic, five lumbar, five sacral, and finally your coccyx. That vertebra on the back of your neck, look down and feel it, that’s cervical number seven. Next one down is then T1 (thoracic 1), and so on down the line.

What’s it’s function? The thoracic spine can flex, laterally flex, and extend as well as rotate in both directions. For purposes of this article let’s look at lack of flexion and rotation. From a neutral position, we have about 35 degrees of flexion, 25 degrees of extension, and about 36 degrees of rotation based on the fact we get about three degrees of rotation from each vertebra. As a side note, our lower lumbar spine gets about two degrees of rotation, so we could rotate up to about 45 degrees in total. Think about looking over your shoulder, your blind spot when driving.

What can happen when it’s not functioning properly? The obvious is injury, eventually, somewhere along the kinetic chain, the weakest link. Slower recovery, reduced performance, inefficient movement/wasting energy, and of course it will also impact how quickly one can achieve their goals, regardless of what they may be. And finally, also consider it’s affects on walking and running. The thoracic spine needs to rotate in order to help absorb forces as well as express them. If it’s not performing optimally it impacts the entire human system.

How does it affect our movement, breathing, and recovery? Due to the limited range of motion, we loose the ability to perform every day functions optimally; walking, turning, shifting, bending over etc. It’s important to work towards achieving optimal range of motion and that sliding affect of tissue.

As for breathing; kyphosis creates a compression in the diaphragm by restricting  its ability to operate optimally. This creates a “mouth” breathing affect because you’re unable to take in enough oxygen through your nose – also known as “chest” breathers. You see a rise in the chest area as opposed to the mid section, diaphragm. This puts our nervous system into flight or fight, and in this state we DO NOT recover. Why? Your body’s main purpose here is safety, it thinks it’s in fear and needs to fight or flee.

In closing, I’ll leave you with this; it’s not about the movement; it’s about what that movement accomplishes that matters most. In other words, it does not have to be fancy, it has to serve a purpose, not be performed for circus.

Exercise Execution:

Watch the videos provided. As a note, please remember that intention does change the outcome. Like all movement and exercise we should ALWAYS be in the moment, in the NOW. Just going through the motions, unfortunately, just isn’t enough.

Exercise Protocol:

Each movement is performed for 30 seconds per side (if performed individually), or for 60 seconds when performed as alternating movements.

ALWAYS regress and progress as required. Not sure how? Connect with me at: quantumhealthcoach@coachkennedyonline.ca.

About Kennedy Lodato

Coach Kennedy Lodato is a 29-year advocate of health and a 14-year veteran of the fitness industry with a thirst for knowledge and a passion for teaching and running coaching programs, consulting, live education, workshops and lectures. Coach Kennedy is also an educator for canfitpro.

Coach Kennedy has occupied the positions of personal trainer, sport conditioning coach, and personal training manager.  Kennedy is a three-time recipient of the canfitpro PRO TRAINER of the year, and the recipient of the canfitpro Canadian Delegates’ Choice Presenter of the Year 2019.

Coach Kennedy is also the founder of Quantumhealthcoachkennedy, co-founder of QHI-Quantum Health Institute & Quantum Training Systems (more to come on that) and is currently doing his BHS- Bachelors in Holistic Sciences to become a board certified Holistic Health Practitioner as well as currently practicing Bioenergetic medicine. Next steps: complete his Masters and PHD at Quantum University in Natural Medicine.

By SGT. Ken Weichert

1. Find the forecast. Although weather forecasts are never exact, you will at least have a better understanding of what to prepare for by checking the climate conditions before you brave the cold. Consider what temperature it will be, the wind chill factor, and the length of time that you will be outside. Your body is more vulnerable to the potentially perilous effects of cold weather if you happen to get wet in any way. Additionally, any exposed skin is susceptible to frostbite while in critical cold weather conditions.
2. Dress in layers. Exercise activities produce heat and provide the sense of being warmer than you actually are. Tight or thick clothes hold in heat and will not let your body cool properly. The best defense is to wear thin layers of synthetic materials as your base layer. This will allow you to shed the sweat away from the body. Utilizing thin layers of clothing also provides you the opportunity to gradually pull off what you don’t need in stages. Use a thicker material, such as wool or fleece, as your middle layer for needed insulation. Finally, use a waterproof but breathable fabric as your outer shell. Try to avoid cotton. Cotton fabrics tend to remain wet against the skin during exercise. Most of all, it is always best to experiment with your clothing defense strategy to determine the best type and amount of clothing to use for your future outdoor exercise activities.
3. Protect your extremities. Cold weather will cause your body to focus on blood flow to the core. This means that your extremities, such as your head, hands, feet and ears, are more vulnerable to cold weather. Be certain to wear dry-wicking materials with insulation for your extremities. You may consider a neck and face covering to defend against possible frostbite.
4. Stop the sunburn. You can still experience sunburn in the heart of winter. The snow reflects the sunlight, increasing the chances of overexposure to unprotected skin. Personally, I apply sunscreen with a sun protection factor (SPF) of at least 45 to any exposed skin, as well as a lip balm of a 15 or higher SPF.
5. Hydrate habitually. Winter winds have immense drying power. Drink more fluids than usual. When exercising outdoors, I consume 16 ounces of room-temperature water 30 minutes before exercising, and drink eight ounces of water every 30 minutes. Drinking enough fluids during exercise helps improve heart function, maintain kidney function, and regulates the core temperature of the body. Dehydration can stress the heart and reduce the ability of the kidneys to maintain the correct balance of electrolytes. A good way to determine your level of hydration is to monitor your urine. It should appear to be lighter than lemonade and never dark and cloudy like apple juice. Athletes may want to take mineral supplements such as calcium, magnesium, and potassium to prevent cramping.
6. Stay on safe surfaces. Know your terrain, wear boots or shoes that include adequate traction, and place your feet solidly with each step you take. Pay careful attention to patches of black ice. You may consider using hiking poles for added balance and support.

Make your days at home an opportunity for you to win the war against winter weight gain!

Get access to other free workouts, training and tips at: waterrowerfitness.com/canfitpro

Hooah!

Warning: Always seek the advice and guidance of a qualified health provider with any questions or concerns you may have prior to commencing a fitness program. This article should not be relied on or substituted for professional medical diagnosis or treatment. The exercises presented are for suggestion only. Participate at your own risk. Stop if you feel faint or short of breath.

About SGT Ken®

Ken Weichert (aka SGT Ken®) is an award-winning international speaker, six-time US Army Soldier of the Year, Master Fitness Trainer, Master Resilience Trainer, Counterintelligence Agent, decorated combat veteran and canfitpro Delegates’ Choice International Presenter of the Year (2017, 2019). Ken’s personal mission is to help people turn stress into strength and obstacles into opportunities through physical and emotional resiliency coaching and leadership training. Ken serves as the Director of Programming and Education for WaterRower®. For more information, visit sgtken.com.

By Nike Charles, BSc, PTS

When I gave birth to my first child in 2005, I was looking at different options on how to lose weight. It happened to be around the time that HIIT (High Intensity Interval Training) workouts were becoming increasingly popular. So I spent 20-40 minutes doing HIIT workouts three times a week. I ended up losing 60 lbs. in six months! It was a game changer. I found something where I didn’t have to spend hours in the gym, but could still burn a crazy number of calories. I now try to incorporate HIIT into my group and private fitness classes as much as I can.

HIIT continues to be one of the most effective training styles used by individuals, personal trainers, and in group fitness programs all over the world. It can be incorporated in a spin class, using a rowing machine, using weights (like dumbbells or kettlebells), or by simply exercising without any equipment at all.

There’s a stigma that HIIT is all about cardio, but it also helps to add muscle and eliminate stubborn fat. The base formula is the harder you work (the higher the intensity) = the higher your oxygen intake = the higher the number of calories you burn. The combination of short bursts of high intensity exercises of 20-90 seconds with rest periods of 10-60 seconds in between help burn more calories both during your workout, but even better, for a period of time after your workout is complete.

For most good things, there’s always a “but” not far behind. As efficient as HIIT is, most of the exercises are usually high impact and include a variety of jumping. This can cause wear and tear on the body, leading to injuries in the muscles and joints. The general rule is “everything in moderation”. That also goes for HIIT. Using my background in Kinesiology and personal training, I have modified HIIT in my classes and training to minimize the risk for external pounding or jarring on the joints. This makes my classes more accessible to clients of all different levels, providing everyone the benefits of boosting their endurance and increasing fat loss. Clients get to grow at their own pace and choose the level their body can manage that day.

The modifications I’ve incorporated include low impact exercises or LIIT (Low Intensity Interval Training), which has been proven to have a positive effect on clients. Don’t underestimate the acronym. These exercises can still achieve a high calorie burn workout. Examples of low impact exercises I use include the inchworm, modified power jacks, mountain climbers, skaters, and knee drives. Clients often associate low impact training as a “light day”, which is far from the truth. You can still reap the fat-burning, metabolism-boosting benefits of a HIIT workout with low impact exercises. If the intensity of your work-to-rest ratio is right, and the intensity of your workout is high enough, you can burn an equal number of calories. Just keep moving!

I believe part of the responsibility about being a personal trainer is to bring all possible solutions and methods to our clients, educating them and breaking stigmas. This includes meeting them where they are and leading them through their own path of progress, not to perfection.

With the holidays around the corner, I’ve included a quick 20-minute LIIT workout you can share with your clients or try for yourself.

Instructions: Do each exercise listed below, performing each move at maximum intensity for 45 seconds and follow with 15 seconds of rest by stepping side-to-side or walking around the room to catch your breath. Complete four total rounds.

Inchworm

1. Start with feet hip-width apart, hands at sides.
2. Hinge forward from your hips and place palms on the mat, bending knees as needed to reach hands to the floor.
3. Walk hands forward to a plank position, shoulders above wrists.
4. Walk hands back to feet and hinge from hips back up to stand.

Modified Standing Jacks

1. Stand straight with feet together, hands at sides.
2. Step to the right and bring both hands above the head.
3. Bring right leg in, lower arms and return to the starting position.
4. Repeat with the left leg, alternating sides.
   

Modified Mountain Climbers

1. Start in a plank position, shoulders above wrists.
2. Step left knee in towards chest then step it back.
3. Repeat with right knee, alternating back and forth.

Skaters

1. Start with feet hip-width apart, hands at your sides.
2. Step back with left leg into a diagonal lunge.
3. For added momentum, swing left arm in front of front knee.
4. Come back to start position, repeating on the other side.

Squats

1. Start with feet hip-width apart, toes pointed forward.
2. Keep weight in heels and hinge at the hips, bend the knees, and sit down and back, keep head and chest up.
3. Push through heels to come back to the start position.
   

About Nike Charles, BSc, PTS

Adenike (Nike) Charles is the owner of JUST2SWEAT studio where faith and fitness transform lives! She holds a BSc in Kinesiology and a Minor in Sports Medicine and is a canfitpro PTS. Nike thrives on seeing people living healthy and active lives. Connect with her @just2sweat on all social media platforms.

By Coach Kennedy

It’s no secret that COVID has caused much stress, put many into mental states of “fight or flight”, affecting our breathing patterns and our health. So, in light of this, I thought it would be appropriate to offer up something this month that could assist everyone with their health and wellness.

What is Supine Diaphragmatic Breathing? Simply put, using your diaphragm to breathe, not your chest (more details in the video).  And, as the name suggests, it’s performed in a supine position.

Why perform it? Where do I even begin!  I could take you down a long crazy rabbit hole, but that wouldn’t accomplish anything, so I’m going to give you an analogy to put things into perspective. Please note that this does not apply to high intensity exercise. Why? Because we expect to see the chest moving to assist with breathing during recovery after high intensity exercise.

Consider this; breathing from our mouth or chest breathing is more indicative of being in “fight or flight”, or more representative of hyperventilating. In this state, the body – your nervous system more specifically – has one purpose, to protect you, PERIOD! What’s the issue? The issue is that in “fight or flight” your body will NOT heal, systemically or physically. Ever wonder why an injury or illness never seems to get better? Consider their state. Consider how you breathe. Consider what part of the nervous system it’s in.

And, just to pique your interest, when we’re in fight or flight our gut also stops producing HCL- hydrochloric acid. Why does this matter? You won’t be able to properly digest your food, which can lead to digestion and gut issues. We have a nerve called the Vagus nerve that runs from your gut (hence that “gut feeling” we get, it’s real) to our brain.

EXERCISE EXECUTION:

STEP #1: In order to provide you with the best possible execution for Supine Diaphragmatic Breathing, I’ve given full instructions in the video provided.

KEY POINTS: Diaphragmatic Breathing can be executed anywhere, but I highly recommend it’s done in a quite place with minimal noise and eyes closed. Visualization, concentration, and focus are KEY factors in making this as affective as possible. Remember, just going through the motions does not work. VISUALIZE, CONCENTRATE, AND FOCUS.

EXERCISE PROTOCOL:

Supine Diaphragmatic breathing is performed for approximately one minute, but of course can be performed for up to 2-3 minutes. Each breath is 11 seconds in length. We perform a 5 second inhale, 1 second pause, and finally a 5 second release. Five rounds of breath are about one minute.

ALWAYS regress and progress as required. Not sure how? Connect with me at: kennedy@coachkennedyonline.ca.

About Coach Kennedy

Coach Kennedy (Kennedy Lodato) is a 29-year advocate of health and a 14-year veteran of the fitness industry, with a thirst for knowledge and a passion for teaching and running his own one-on- one coaching programs, consulting, live education, workshops, and lectures. Coach Kennedy is also an educator for canfitpro and EBFA- the Evidence Based Fitness Academy.

Before pursuing his true felt passion for mentoring trainers and coaches, he occupied the positions of Personal Trainer, Sport Conditioning Coach, and Personal Trainer Manager.  Kennedy is a three-time recipient of the canfitpro PRO TRAINER of the Year Award as well as the 2019 Canadian Delegates’ Choice Presenter of the Year Award.  Coach Kennedy is also a cofounder of QHI- Quantum Health Institute.  www.KennedyLodato.com and www.quantumhealthcollective.com

By Sam Hurley

Are you looking for a fun, safe, and accessible way to produce phenomenal results for your personal training clients? Adding resistance bands to your arsenal is exactly what you need to give their training program a big boost.

In this post, you’re going to learn how to correctly add resistance bands to your workouts so you can produce astonishing results for your clients and add value to your training programs.

Do Resistance Band Workouts Really Work?

You may be wondering whether or not resistance bands are useful for building muscle. It’s okay to be skeptical because how can a few oversized rubber bands do this? The truth is, resistance bands are not only great for improving athletic performance and aesthetics, but they also help with rehabilitation and physical therapy.

Resistance bands are lightweight, multifunctional, and suitable for beginners. People suffering from muscle injuries tend to use resistance bands to regain strength without causing more damage.

Since they are light and easy to carry around, resistance bands are perfect for home and gym workouts. By adding resistance bands to your training program, your clients will have a more diverse workout routine and ultimately get better results.

Choosing the Right Resistance Band

Adding resistance band workouts to your training routine is surprisingly simple. There are a few different kinds of bands, which all have their uses and benefits. For therapy, you’ll want to choose a simple, flat band. If you’re using resistance bands for your strength program, go with ones with handles, as they are more user-friendly.

After deciding which kind of bands are right for your clients, choose a set with various tension levels. Typically, companies sort their resistance bands by color. Darker colors usually have higher tension than light, but make sure to check the band itself.

The right tension depends on the workout. For example, if you’re having your client do a chest press, they’ll need more tension than for a bicep curl. Too much tension isn’t ideal because it limits their range of motion. The goal is to challenge your clients without sacrificing good form.

Here’s a breakdown of the most common resistance bands.

Loop Bands

Power resistance bands, or loop bands, are one of the most versatile bands you’ll find. These bands are especially great for bodyweight exercises such as dips, pull-ups, etc. You can also use them for full-body circuits and physical therapy.

Key benefits of loop bands:

• Low impact
• Increased mobility
• Hypertrophy
• Agility and coordination
• Explosiveness
• Muscular strength and endurance

Tube Bands with Handles

If free weight exercises dominate your training program and you want to spice it up, tube bands are the way to go. One fantastic feature of tube bands is you can practically hit every muscle group. If your clients don’t have access to a full gym or want to train at home, these are the ideal bands to go with.

Key benefits of tube bands with handles:

• Hypertrophy
• Muscular strength and endurance
• Burning fat
• Increased range of motion
• Low impact

Mini Bands

Like loop bands, mini resistance bands are thin, flat, and carry a lot of resistance. Mini bands do great work for the lower body. You can use them for a plethora of leg workouts, including lateral band walks, clamshells, standing glute kicks, etc.

If your clients want to improve their calisthenics, mini bands work well for assisting with things like push-ups, handstands, and muscle-ups.

Key benefits of mini bands:

• Toning legs
• Balance and stability
• Hip activation
• Flexibility
• Low impact

Are Resistance Bands Better Than Weights?

Any good trainer knows that it’s all about diversity. While both free weights and resistance bands have their advantages, incorporating them both into your training program will maximize your client’s results.

If your clients are completely new to exercise or have any injuries, perhaps resistance bands are a better way to start. However, even advanced athletes can benefit from resistance bands.

Final Thoughts

Resistance bands are a safe and inexpensive tool for improving your clients’ strength, mobility, and aesthetics. Whether it’s a pull up band or booty band, getting your clients to burn some rubber is going to make you a better trainer.

About Sam Hurley

Sam Hurley is a fitness writer, personal trainer, and marketer based in Boston, Massachusetts.