Effective Group Strength Training

Strength training has long been a popular component of group fitness programs. With a wide variety of styles to choose from, participation is high. According to the 2006 IDEA Fitness Programs & Equipment Survey, 77% of respondents reported offering group strength training classes (Ryan 2006). Traditional formats that focus on cardiovascular training have been overtaken by those that emphasize slower, more strength-based conditioning.

The term group strength training describes anything from a traditional sculpting class to a prechoreographed class set to music. Other popular formats that incorporate strength training into group fitness include hybrids such as “step and sculpt,” and boot camp–style classes, which incorporate both cardiovascular and resistance drills into a fast-paced circuit workout.

Today’s instructors have access to a great assortment of equipment for group strength classes. In addition to dumbbells, barbells and tubing, instructors can choose from kettle bells, CorePole®, Gravity Training System (GTS)™, weighted vests and gloves, medicine balls and stability balls, to name just a few. With all this variety comes a great responsibility to offer safe and effective classes, regardless of the equipment or programming choices that are made. It’s important to be aware of common injuries that occur in group strength classes and to know how to minimize risk (for both the participant and the instructor).

To be continued

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Motivation is a mysterious thing - final word

I know that I am one of the lucky ones. I love to exercise; my body is strong and healthy as a result and I have never felt better. How do I do it? How do I keep running after 30 years or so? Exercise for me is as natural as eating, breathing, sleeping. It comes naturally to me.

I started exercising in my early 20's after I failed a fitness test at work. It was my "wake up call". I learned that I needed to workout at least 4 times a week, at a moderate level, for cardiovascular endurance and a healthy heart. I chose running as my sport of choice. Running can be both a social or solitary pursuit for me; I enjoy both. I chose somewhere beautiful to run - like Stanley Park seawall, it's many trails, or Pacific Spirit park. When I run, I "zone out", I let my mind wander and my body is on automatic. It feels fabulous, especially afterwards when all the hard work is done. It is never easy, even after all this time. I enjoy that too - it helps me set goals and meet new challenges. Will I run a faster Sun Run this year? Will I run a half marathon? Running helps me hike, ski, snowshoe and do all of the other things that I love to do in the outdoors.

Running (or Walking), coupled with strength training and balance work, can also work for you. Tell me about your workout challenges.

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Motivation is a mysterious thing - part 3

Here is a great experience from Sparkpeople.com that I would like to share with you. See if you can relate: "How does motivation work? What makes us pick up our feet and do what we gotta do? Well, for me, motivation works the same way, backwards and forwards. It's like this...

BACKWARDS:

I eat one Hershey's Kiss. I am motivated to eat more.
My job is mostly sedentary. I am motivated to be less active.
My co-workers (mostly healthy weights) like to snack (on unhealthy foods). I am motivated to do the same.
I find comfort in certain foods. I am motivated to drug myself with them.
None of this takes much effort. I am motivated to do even less.

FORWARDS:

I read a success-story blog on Spark. My endorphins kick in. I am motivated to want success.
I skip an unhealthy snack. It isn't as hard as I thought it would be. I am motivated to do it again.
No pasta or pizza till I can't breathe, and I sleep better. I am motivated to eat more healthfully and lightly.
Moving, even a little bit, raises my energy. I am motivated to move more.

What we feed grows.

If we feed the negative in our lives, it gets bigger. It becomes an unending cycle of drudgery and pain. And it continually gets worse. I am an EXPERT at feeding the negative. I think we all know how to do that.

If we feed the positive in our lives, it gets bigger. The cycle is now made up of health, strength, and energy. Feeding the positive, well, that's a learning experience for me. It takes planning and effort and action. It takes overcoming LAZINESS, which I believe is a huge part of my negative cycle. I'm not so good at feeding the positive. "

How do you feed the positive in your life? What makes you pick up your feet and do what you gotta do?

Hike the Grouse Grind lately?

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Motivation is a mysterious thing - part 2

"The focus needs to shift from increasing knowledge about the benefits of exercise to discussing strategies to change behaviors and increase activity levels," stated lead study author Vicki Conn, associate dean for research and a professor at the University of Missouri Sinclair School of Nursing. "The common approach is to try and change people's attitudes or beliefs about exercise and why it's important, but that information isn't motivating. We can't think ourselves into being more active.

One of my readers, Christine writes: "For me, I think the main problem with being fit and eating healthy is motivation. It's an abstract, overwhelming goal. I think the best way to counter this is to turn it into winnable games and small victories". "So... my app makes living healthy, and fitness into a RPG game, where users earn points, "level up', and earn badges as they accomplish their health goals. Everytime they add something healthy like veggies to their diet, they earn points. Everytime they complete a workout, they earn points. As they achieve more and more, they'll level up and unlock badges, and discounts/coupons to rewards like spas, health foods, maybe even sweet and semi-healthy things like raw chocolate.

Of course, to appeal to people's need for achievements/progress, I'm also adding charts, and graphs to show their progress... I think people love that sorta stuff. The whole idea is to shift people's attitude towards healthy living as fun, achievement, and winnable. We're missing that sense of "win" in fitness. That feeling we get when we finish checking things off a list, or cleaning up a room."

Thank you Christine for sharing your ideas and experience.

To be continued


What's your opinion on this idea? How do you stay motivated? Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Motivation is a mysterious thing

What inspires one person to exercise may not work for another. “What we look like” can be a strong motivator for some: they want the “six pack” abs, the slender legs and shapely arms that they see on movie stars or models. Others are exercising to maintain their health, to keep their bones and muscles strong. Some of my clients have experienced a “wake-up call”; a friend of theirs has a serious disease, diabetes or even a heart condition. We are all different and there can be many answers to this riddle of motivation.

As a personal trainer I will often talk to my clients about the many benefits of adopting healthy habits including regular exercise and healthy nutrition. According to a recent study, this may not be the best way of inspiring behaviour change. The research, published in the American Journal of Public Health (2011; 101(4), 751-758) included information from 358 reports and 99,011 individuals. The goal of the report was to summarize best-practice interventions for increasing physical activity among apparently healthy adults.

According to the data, face-to-face, individually targeted programs that focused on how to improve activity levels were most successful. The researchers discovered that cognitive interventions - those that focused on why exercise is important - did not fare as well. Other less successful programs were community-based, and they used communication methods such as mail or telephone.

To be continued

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Get your Exercise Mood Boost

I had a great thanksgiving weekend. On Saturday, I visited my sister on the island and consumed a wonderful turkey dinner (with potatoes and butter, brussels sprouts, and butter, stuffing - need I say more). And last night I ate a vegan thanksgiving dinner with tofu turkey, amazing stuffing, roasted vegetables and more. I enjoyed every minute of it and today, I will exercise and get back into the groove of healthy eating and living. How do I do it? Easy, I head to the outdoors.

Research shows that as little as 5 minutes of outdoor physical activity improves mood and self-esteem. What can you do in 5 minutes?

. Get out of the ofice and head to the closest greenery or open sky
. Cue up a favorite song on your mp3 player and walk or jog around the block
. Take your dog outside to play (and chase the toy yourself)
. Do a bit of work in your yard or garden
. Step outside for some fresh air and do a few simple stretches
. Challenge your kids (or coworkers) to a race or game in the backyard or local park

Life can be fun, healthy and adventurous. Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Posture Assessment for "smarties"

I always resented these self-help books called "something something... for dummies" - why not have a self-help for "smarties". With that in mind, here are some easy to follow instructions for you to perform a self-assessment of your posture. You will need someone to observe and give you feedback, or need to use a full length mirror. In next week's blogs I will be forwarding a few key exercises to address certain conditions (i.e. rounded shoulders, head forward and so on). It can make a world of difference, to your health and vitality, to stand and move in good posture.

. slowly walk backward into a wall
. the head, upper back and buttocks should all touch the wall
. do ear lobes rest over the clavicle?
. check the position of your arms (hanging forward or back)
. do your hips tilt forward? backward?
. are your knees slightly bent or locked
. are your feet pointing forward, sideways (one may be different than the other)
. walk forward several feet, heel should strike the ground first, ankles should flex

Good Luck with your assessment - you may elect to hire me for a private session or two in order to properly assess your body and requirements.

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Poor Posture in Older Adults - Strength Exercises

In order to address postural issues in our aging bodies, we must stretch the tight muscles (presented in my last blog) and strengthen the weak muscles. It's about restoring balance and symmetry to our structure. Here are some great strength exercises for you to try:

Neck (upper back)
- while seated with headrest, press hips back in seat, and lean back slightly
- press back of head gently against neck support - 5 sec, repeat 9 to 15 times
(great one to do while driving)

One arm-row or seated row (upper and middle back muscles)
- while seated on bench or on a stability ball, grab resistance band or cable
- hold arms straight out in front with the palms facing each other
- try 1 arm at a time
- contract the back to pull the elbows in towards the torso in a rowing motion
- repeat 10 reps, 2 sets, 2 or 3 times a week

Learn more about posture at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month