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Excerpt from Maximum Boost Workout© Book SMR Foam Roll Techniques Page 17:

Self Myofascia Release (SMR) Foam Roll:

Self Myofascia Release - Myo refers to muscle, fascia to the tissue that surrounds the muscle fibers. By applying pressure on tender areas along the muscle tissue, the golgi tendon organs help trigger the relaxation of the muscle spindles, helping to dissipate the adhesions, increase blood flow, and enhance overall movement.

The foam roll is a great recovery tool for all training programs.
Correct muscle imbalances
Prevent injuries through improved muscle extensibility
Improves postural alignment & hip mobility
Promote blood circulation
Foam roll at home & increase muscle recovery and regeneration.
Foam Rolling General Guidelines:
Perform before & after workouts (including stretches). Focus on learning the movement.
Stay sensitive to each roll & stop rolling when pain is felt.
Stop & remain on tender area for 20-45 seconds. Rolling will increase tightness and pain.
Keep your navel draw-in when foam rolling. This will keep your body stabilized throughout movement.
Optimize your body muscle recovery ,regeneration and neuromuscular efficiency.

While performing techniques if a adhesion is located, stop rolling and rest on the tender point until pain decreases by 80%.
Foam roll each area for 1-2 minutes.
Pace is slow and controlled.

Hamstrings-SMR:
Place one hamstring on the roll with other leg bent. Support yourself with your hands and keep extended leg and foot off the floor. Roll from knee toward hip while keeping leg extended.

Piriformis/Gluteus Medius- SMR
Begin positioned as shown with foot crossed to opposite knee. Hip bone is to the side. Roll on the side and back of hip area. Increase the stretch by sitting upright and pulling the knee toward the opposite shoulder

Complete SMR Foam Roll Techniques in Maximum Boost Workout© Book.

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The 2008 Top 10 Weight Loss Myths.

By Julio A. Salado, NASM & NSCA C.P.T.

Consult with your doctor before starting a fitness or weight loss program.

Being a certified personal fitness trainer, I hear misinformation on how to lose weight on a daily basis. There are too many examples to list and a slew of new myths and products always appear each year around New Year’s Day. Usually, they are marketed with half truths about the effectiveness of their programs. None of these programs or products talks about long term weight loss…because they would go out of business.

It’s my responsibility to educate my clients on how to achieve long term weight loss based on exercise science and steer them away from fad diets, misinformation and ineffective products.

The reality is that there is a difference between weight loss and body fat loss. Most of us look at the scale which reflects our total body weight but this does not take into account the total body fat lost. For those on a fad diet without an exercise program the total weight loss number on the scale does not indicate if you have lost muscle. The point is that a loss of muscle mass will decrease your metabolism and affect your body’s ability to have long term weight loss.

Losing weight and keeping it off is 100% possible when we are open minded, willing to apply ourselves to a program based on exercise science and avoid the weight loss myths.

Here are the 2008 top 10 weight loss myths and reasons why they do not work, are not healthy, short term and how they can lead to a cycle of more weight gain.

Currently:

10. Myth: Eating a NO fat diet...Learn to differentiate good fats from bad fats...e.g. no trans fat vs. good polyunsaturated fats found in fish oil. Good fats are a high density energy source, make us feel full longer and are essential for cellular processes. Total low fat diet should be part of a complete weight loss program..
9. Myth: Eating a NO carbohydrate diet... Eating low complex carbohydrates is best e.g. potatoes, veggies vs. simple carbs white flour, sugar drinks. The body main source of energy (including the brain) is carbohydrate not protein.
8. Myth: Working abs for flat tummy... Constantly working on abdominals may lead to an increase in muscle imbalances and affect posture. Exercising major muscles in a total body workout burns more calories...e.g. chest, legs, back, shoulders.
7. Myth: Wearing plastic gear such as shirts or pants to promote weight loss.... I have seen people use garbage bags under their shirt to promote weight loss!!! Your body’s system of cooling thru perspiration will be compromised. Hence, you will lose more water and that will lead to dehydration plus lessen your cardio/endurance potential.
6. Myth: Fasting and working out...The body is a machine...no fuel will eventually lead to the internal breakdown of muscle, organ function, balance, coordination and mental clarity. Fasting sends a signal to brain to save energy and the body’s favorite source of energy to save is FAT.
5. Myth: Depending on a gym or special equipment to lose weight. Believing you have to be at the gym to lose weight is an only excuse not to workout. There are many benefits of having a gym membership however circumstances such as finances or time may prevent us from going to a fitness club. You can workout at home using low cost equipment e.g. resistance band, stability ball, even bodyweight exercises. You can also burn extra calories by taking the stairs not the escalator, walking to the store rather than driving. 20-30 minutes of daily brisk walking is a good start.
4. Myth: Not enough time to begin a program: A weight loss program depends largely on a daily energy expenditure (burning more calories than you consume) and eating a healthy daily diet. Fact: If you have time to eat then you have time to begin a weight loss program. Eliminating or lessening your sugar, mayonnaise, peanut butter, white flour, fried food and high sodium foods will promote weight loss. These foods will trigger a response in your body to save fat and lowering your intake will increase your body’s fat burning efficiency.
3. Myth: High Repetitions vs. Low Repetitions: The repetition frequency should be based on your current level of fitness experience. Beginners should start with reps between 8-12 to focus on technique and muscle conditioning. After a couple of weeks you can increase the weight and decrease the reps to 6-8 repetitions to promote muscle growth and prevent plateauing. Remember, an increase in lean muscle mass will increase your metabolism.
2. Myth: Cardio workouts lasting more than 60 minutes. The laws of diminishing returns can apply to this myth. As your body adapts to the same long cardio workout (a.k.a plateau) from jogging, elliptical, cycling etc… you will lose less body fat per workout, metabolism will not increase and loss of lean muscle mass increases.
1. Myth: Believing your happiness depends on how much you weigh. Working towards a goal of losing weight is challenging but rewarding mentally and physically. Unfortunately, movies, television and media all portray that happiness resides in being a certain body type or weight. On the contrary, a healthy lifestyle, faith, family and friends are what will enhance one’s overall sense of well being.

Here are 5 Fitness Foundry Tips that will promote weight loss without losing muscle:

1. 15-20 minute total body workouts before your cardio: Research shows that an increase in lean muscle will increase your metabolism. A workout that uses more muscle groups will burn more calories then isolating a single muscle. For example: Doing squats while bicep curling dumbbells then shoulder pressing will burn more calories than sitting on a bench and doing bicep curls. For more ideas on total body workouts check out: Maximum Boost Workouts© Free Video clips: Click Here

2. Support: Get a workout buddy. We are less likely to skip workouts if we have a partner. Also, encouragement from your workout buddy may give you the incentive to go the extra mile!

3. Nutrition: Keep your nutrition simple. Avoid foods high in saturated fat, high sugar etc… Your nutrition should be based on current weight, medical history, lifestyle and goals. Also, keeping a weekly or daily nutrition journal will help you develop awareness of the quantity and quality of foods you eat. Here is a great resource on nutrition, weight loss and health www.mypyramid.org

4. Rest and Recovery: Lack of sleep will affect your body’s functional capacity to burn fat. Also, sleep is very important for muscle recovery and overall health.

5. Frequency/Consistency: In a perfect world, we would workout every day. However, this is unrealistic. My suggestion is to plan out your workout a week in advance. At least 25 minutes of physical activity 3-4 days per week is a great start. If we are unable to workout then focus on your nutrition on that day. For example, eat more vegetables and protein and fewer breads and sugary foods.

Each day, you ARE a step closer towards your goal. Long term weight loss results arise from behavior or lifestyle modifications, consistency and enjoyment. It is a myth that LONG TERM weight loss is easy and exclusive to a certain population. You can achieve your goal by resolving each morning to give it 110% effort, being honest about your nutrition and knowing you are worth it. Don’t wait till New Year’s Day to begin…start today!

For more details on personal training click here: Fitness Foundry Goals and Asssement Form

Be well and stay ACTIVE!!

Julio A. Salado, NASM & NSCA C.P.T.
Fitness Foundry designed for healthy living.©

Certified Personal Trainer
Assess, Initiate, Motivate

Email: juliosalado@fitnessfoundry.net

http://www.fitnessfoundry.net

2008-11-28

Fear, Success & Fitness:

Strategies for self-defeating thoughts.

Although our thoughts are processed in the brain, I believe our mind is in our heart. This is evident when an individual determination fuels them enough to crawl over the finish line of a marathon. This phenomenon can be witness when an individual, despite all odds, takes their first step towards living a healthier life.

There is a connection of our heart and ability to achieve our goals. Although fitness requires energy and physical strength nothing else compares to our mental energy. By looking within for inspiration, we set off a biochemical chain of event. Endorphins are released and you run that extra 5 minutes on the treadmill or lift that extra 5lbs despite fatigue. Maybe, it’s a image of what you are working towards, picture of a loved one or raw focus that takes your to the next level. It all begins with the mind not with sugar load beverages.

However when the initial enthusiasm of embarking on a new journey fades the mind rebels with questions.

Here are some symptoms of mental roadblocks that can stump your training program:

Usually begins 3-5 weeks into a training program. Cycles about every 3-6 months.
Depression, Fatigue
Decrease interest in favorite activities
Changes in appetite, Irritability, Sleeplessness,
You begin to minimize achievements.
Drift away from program and resume old habits.
Executing poor form in exercises. May lead to injuries.

Here some favorite quotes. ‘Bring the body to the gym and the mind will follow.’ And ‘Thoughts are like clouds and they will pass.’

When you are in the midst of mental block try to the following:

Review your workout program. Are you overtraining?

Speak about your mental roadblock. By sharing you lessen the mental baggage and get feedback.

Practice patience, diligence in all activities not just in your workout.

Focus on right breathing and awareness of correct exercise form.

Participate in a group class.

Plan in advance the workout and duration. Remember to eat your pre and post workout meals.

Take an extra day off from the gym. Focus on nutrition.

Training is not all physical. It requires preparation and a daily resolve to continue and give 100%.

I personally do the following when I sense the mind weighing me down.

Revisit the basic. Exercises that you are familiar with and focuses on strengthening joints and range of motion. E.g. static stretches, SMR foam rolling, dynamic warm-up drills, hip exercises, rotator cuff workouts.
Power naps! Daily 10-30 minutes of recharging.
Drink water throughout the day.
Ask a friend to join you.
Take a group class
Be grateful of your current health.

If you see it you can achieve it. When your body is physically changing from your hard work in the gym the mind needs to readjust too. Every workout you do is a stepping stone. Every time you show up for life is an achievement.

Mental roadblocks are like castles made of sands. Eventually, they will fall into the sea of your perseverance. Ask for help and remember you are not alone.

Be well and stay ACTIVE!!

Julio A. Salado, AFAA & NASM C.P.T.

Fitness Foundry designed for healthy living©

Certified Personal Trainer
Assess, Initiate, Motivate

http://www.fitnessfoundry.net

2008-04-13

Stretching the mind with the body...

One reason why clients choose to have personal trainers is to develop self efficacy. Self-efficacy, the ability to perform or execute without the immediate guidance of a trainer. Unfortunately, there is a lot of misconceptions about why it is crucial to stretch or even know how to begin...

There is a synergy between proper breathing and controlled stretches that will promote fitness goals and overall health. After your fitness assessment, we would formulate a stretching prescription that is creative and customized for you. One that is specifically designed so you can immediately 'feel' the muscle tension being relieved along with guidance in diaphragmatic breathing. The prevention and gradual reduction of common ailments like low back and upper back pain can be achieved in and outside the gym. We encourage clients to stretch throughout their day. This will provide a mental break and alleviate the stagnation of a sedentary work day. What we teach in the gym is truly practical and applicable in everyday life (functional training).

Our clients work hard in the gym so we will give you tools to optimize your muscle recovery. This information is fundamental for effective training and is empowering. For example, when a workday becomes stressful you will have alternate options to decrease the stress. Even standing chest stretches or sitting torso twist can change ones perspective by bringing your attention to the present. As the time nears for your next session you would have begun the important process of behavior modification. End result will be increased blood circulation, flexibility, improvements in posture, mind body awareness and an appreciation for our balanced training program. This will carry over into your training sessions with better form, less fatigue and increased enthusiasm.

General progression for STATIC stretches: Is 8-10 large muscles, 3-5/week. Start with a 3-5 minute warm-up. Hold stretches between 10-30 seconds. We perform these before and after workouts. For your convenience, you can request your trainer to list all stretches on the workout sheet.

5 points to consider in your stretching regimen.

1. The purpose of the stretch... Is this based on your fitness assessment addressing weaknesses?

2. How effective is it? ..Check for elongation around the joints. Are you performing a valsalva movement (holding breath)?

3. Any pain? ... Joint pain from past injuries, stress points?

4 Can you isolate the muscle being stretched? Is a partner needed for PNF stretches?

5. Can this stretch be modified to accommodate your skill level?

There are other types of stretching techniques such as ballistic, active & passive, yoga, PNF to name a few. You can find an abundance of information on this topic from websites, librarie. Please check with your gyms to check if they are equipped with these vital tools. It promote the above mentioned benefits with enhanced muscle recovery e.g. SMR Foam Rollers. We can demystify the SMR foam roller and other equipment with its' relativity to your goals. Once again, we will give you information that makes a difference.

Our goal is to add incentive to continue to train, feel and witness results and solidify the importance of stretching in conjunction with a complete training program. That's our philosophy...enhance our client's day with a design for healthy living.

Julio A. Salado
Fitness Foundry
Certified Personal Trainer
Assess, Initiate, Motivate

2006-11-01

To begin, click here: Fitness Foundry Goals and Asssement Form

Anatomy of a successful training program:

'Fail to plan then plan to fail'.. Is very true when it comes to meeting and exceeding personal fitness goals. Whether it is bodyfat reduction, strength gains, increase in flexibility,rehabilating a injury or overall health. Without proper assessment of our total current physical conditioning we can overlook muscle imbalances and weaknesses that have been preventing us from reaching any noticeable progress. The cycle of joint aches, back strains and muscles over compensating for weaker ones will continue.

Corrective exercises can only be prescribed after a proper total assessment by a professional fitness trainer.

Anatomy of a success training program begins with a current fitness assessment: Afterwards a customized program will be initiated based on exercise science principles not to mention commonsense: Example of a solid workout plan....

Optimize results by working in all anatomical planes:

Sagittal Plane- divides the body into right and left portions. e.g. bicep curls, tricep kickbacks

Horizontal/Transverse Plane- divides the body into upper and lower portions. e.g. horizontal seat rows, chest press Frontal Plane- divides the body into front and back. e.g. lateral shoulder raises, side hip bridges

Circumduction/Rotary: Cross all planes- chop lift, trunk rotation with band, airplane pose (my specialty)

All workouts can be summed up with the following acronym ' S.A.I.D. Specific Adaptation to Impose Demands' - this is how we reintroduce stimulus to deconditioned muscles. For example by activating/stretching your inner thigh and outer glutes muscles you will notice a increase of control/balance while perfomring squats or even walking up a flight of stairs.

Our outside physical appearance is like the tip of a iceberg if you really want to know our true state of conditioning we need to look deeper. The foundation of the iceberg is below the surface and so is your success. Developing a solid and balanced exercise foundation in the early stages will lead to long term results I love proverbs and this describes the importance of assessmetn 'A chain is only as strong as its weakest link.'

Integrate a sensible nutrition plan, proper rest, resolve and guidance from a experienced trainer and you have a plan to succeed.

Results can be life changing.. here is what you will experience- increases functional strength and conditioning, naturally increased metabolism, enhanced sport specific performance, neuromuscular activation, reduced stress, improved circulation, body fat reduction, postural alignment, challenge and enjoyment.

Also remember, Your goals are the most important variables to a successful training strategy.

Julio A. Salado, C.P.T
Fitness Foundry designed for healthy living.©
Certified Personal Trainer
Assess, Initiate, Motivate

Resurrecting your New Year's resolution.

We have all done this. The first of the year becomes the date that I will work out 3 times a day for 40 mins and completely adhere to a 900 calories per day diet. Think again, many times we set ourlselves up for disappointment. Fad diets depletes the body of nutrients and rarely have long term results. The 'magic bullet diet' begins with a cycle of quick 'weight loss' that is followed by a 'rebound' weight gain once you resume normal eating habits. Discouragement sets in and we abdandon our goal for 2007. If you are reading this article than you are ready to jumpstart your resolution. Strength and conditioning training is the most effective way to turn your body into a fat burning machine and overall health

Today, is the day you become active in your quest for a healthier body. Here are some tips that requires minimum effort but will maximize your time. Remember these two gems...'the best investment is in yourself' and 'T.I.M.E', 'Things I Must Earn'.

Here are some suggestions..

Assessment: Schedule a body composition and assessment session with your club. Setting a date and time IS very helpful..This solidifies your intention and brings you in contact with a fitness professional. Fitness Foundry will develop a customized training program based on science,injury prevention,hollistics and most importantly your goals.

Initiate: Your training begins once you completed your body composition and assessment session.. After reviewing your goals and current fitness a exercise prescription will be ready. This will include preworkout and post workout stretches, strength and conditioning exercises, cardio programs and nutrition for optimal results.

Motivate: The rest of your 23 hours should be enhanced by what you accomplished in the gym. Part of our job is to be available to answer questions regarding post workout recovery and feelings. We will remain resolute on goals and will provide you with relative training information and progress reports to keep you motivated.

Personal Training is a team effort. We will both share in the excitement of embarking on a new challenge. Witness the results and experience the benefits of investing in yourself, resurrect your New Year's resolution today!

Julio A. Salado, NASM & NSCA C.P.T

Certified Personal Trainer

Fitness Foundry
Founder

To begin, click here: Fitness Foundry Goals and Asssement Form

Fitness Foundry training programs and rates click here: Programs and Rates