Workout


When Not to Trust Your Trainer

how-to-spot-a-bad-personal-trainer

 

I AM NOT A DOCTOR.

The amount of times I am asked about how to treat a chronic pain, (most likely induced by over-exercising), astounds me. It’s also a little humbling, as it makes me realize how much people trust me with their bodies.

Here’s a typical conversation I’ll have with someone who approaches me in the gym or after a class:

Exerciser: Hey Amy, for a few weeks, I’ve had this pain in my shoulder every time I bench press, and it’s not getting any better.

Me: You’ve been in pain for a few weeks, and you’re still working out?

Exerciser: Of course!

Me: Have you been to the doctor? You may need an MRI…at the very least it’s best to stop bench pressing until you can get a doctor’s appointment…

Exerciser: Oh no, I can’t stop benching!

Me: 

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If you are in chronic pain, and you continue the activity which causes that specific pain, be prepared to pay the price, which could include prolonged periods of rest and possibly surgery.

As a personal trainer I am qualified to create a workout plan for you, demonstrate and supervise you performing said workout plan, suggest some dietary adjustments to optimize your workout plan, and tag you in Instagram videos of people doing ridiculous exercises like this:

But I will not, at any time, attempt to treat a medical condition or injury without you first consulting a doctor. Any trainer or instructor who dispenses medical advice, or attempts to treat a medical condition or injury, is operating out of their scope of practice and is behaving irresponsibly. 

There are some trainers out there with some very advanced degrees that may include physical therapy. But even they can’t see what’s going on inside of you if you haven’t had an X-ray or MRI. So if something has been bothering you for a while, go get one, ok? As someone who has spent over 10 weeks in a walking boot due to an ignored pain in her foot, I can tell you this much: a little early detection goes a long a way.

photo (18) Perhaps a quick visit to the doctor before running my 8th half marathon would have kept me out of this beauty.

 

 

 

 

 

This also goes for the dispensing of nutrition plans. Believe it or not, your personal trainer–unless they have attained a higher degree in dietetics–is not qualified to put you on a diet. We can suggest ways in which you can make your diet more nutritious, and can help you to devise methods of calorie imbalance that may either gain or lose you weight, but this does not include putting you on a specific plan like paleo, vegetarianism, etc.

It should be obvious that this also goes for anyone out there giving out (0r in some cases selling) diet plans. But just in case, you should be aware that the following are NOT QUALIFIED to put you on a diet:

Got a question? Leave me a comment at facebook.com/blitzyourbody or on Twitter @AmyBlitz1. You can also email me at amy.blitz@gmail.com!

How Much Does Sitting Negate Your Workout?

Misery loves company, so I’m sharing this Runners World article about how a day spent at your desk can almost totally negate the run you did that morning. Lately the health community has been focusing on the importance of moving and standing more throughout the day, instead of being glued to your chair. Now a study published in the Mayo Clinic Proceedings explains how to subtract the negative effects of sitting all day from the positive effects of your workout. AWESOME.

If you don’t have time to read the RW article here are the highlights:

“According to a research team from the University of Texas Southwest Medical Center, each time unit of sitting cancels out 8 percent of your gain from the same amount of running. In other words, if you run for an hour in the morning, and then sit for 10 hours during the day, you lose roughly 80 percent of the health benefit from your morning workout.

People who engage in an hour of moderate-intensity exercise–running is considered vigorous exercise–fare much worse. They lose 16 percent of their workout gain from each hour of sitting.”

What? A 10 hour day of sitting negates 80% of your run?

Charlie_Brown_Aaugh2

What can the average person, who has an hour of commuting plus an 8-9 hour work day, do to counter this?

Stand up on the subway and don’t hold on to the pole, even when the train stops and starts (urban surfing, woo-hoo!)

Stop G-chatting your coworkers and get up to gossip about your boss with them face to face.

Walk more by getting off the bus before your usual stop or taking the stairs.

Just find any excuse to move and stand more throughout the day!

Here’s the entire article:

http://www.runnersworld.com/health/how-much-does-sitting-negate-your-workout-benefits?cid=social_20140715_27815816

Thanks to my fabulous client, Gwen for sending it to me!

Facebook.com/blitzyourbody Twitter @AmyBlitz1

Coconut Oil Smoothie? Yes! Plus, Tips for Getting You Ready for the Gun Show…

The weather is warm! Let us all rejoice and wear short sleeves! Since tank top season is on it’s way, I’ve been concentrating on my biceps a little more than usual.

photo (21)

Here are three quick tips for those of you who are looking to get some backstage passes for the gun show:

1. Try different grips. In the picture above, I have my hand in the supinated position. At the start of the exercise, my hands are at my sides, but as I lift, I rotate my arm so that the palm then faces up. Another option is the traditional hammer curl. Or you could get really crazy and do a reverse curl. For this you’ll just keep your hand in the pronated position, which means your palms face down.

2. Change up your arm position.

photo (22)

Here I just rotated my arms so that my palms face away from me.

3. Use different weight and rep ranges. One day, go light and try for 15 reps per set. Another day, pick up heavier weights and try 6-8 reps per set. 

Coconut Oil Recipes!

Coconut oil is everywhere these days, and it’s a good thing because I love it. I keep two jars in my house at all times: one in my kitchen for cooking and baking, and one in my bathroom for my daily beautification ritual (wash my face, apply coconut oil, sacrifice a virgin…)

Paleo peeps love putting it their coffee so I thought I’d give it a try.

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It’s so good! Creamy, foamy and slightly coconut-y, this is a big time upgrade from my usual coffee with almond milk.

Coconut oil supposedly speeds up metabolism, increases your energy and immunity to diseases, and aids in the reduction of belly fat. Yeah, I know, too good to be true, right? I don’t know if all these things are true, but I love the taste, and my skin looks great so I’m going to keep on using it- in moderation, of course, since it has 120 calories per tablespoon–if you eat it. Feel free to smear as much as you want on your face.

This got me thinking, what if I added some of this magical oil to my protein shake instead of almond butter?

And the Banana “Daiquiri” Protein Shake was born!

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I mean…c’mon. I could go on about how good this shake is, but really, you just have to try it yourself.

Drink this shake as a snack as opposed to a post workout recovery meal, since the fat provided by the coconut oil may impede your body’s ability to absorb the protein quickly.

“Paleo” Coconut Coffee (Blitz Your Body style)

*True Paleo coffee also includes butter, which I omitted because it requires melting a high quality butter. Too many steps at 6 am!

1 cup of coffee

2-3 oz  unsweetened vanilla almond milk

1 TB coconut oil

cinnamon

Combine in a blender and blend until it looks creamy and foamy. Done!

Banana “Daiquiri “Protein Shake

No rum required. But if you add it, I won’t judge you!

8 oz unsweetened vanilla almond milk or any milk of your choice

1 scoop of vanilla protein powder

1/2 banana (frozen is best)

splash of vanilla extra

1 TB organic virgin coconut oil

1-2 ice cubes, or more as needed

 Let me know if you try these coconut oil concoctions. I want to know what you think!

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My Gift To You: A Workout…and an Eggnog Protein Shake!

weight gift

This month DO NOT Blitz Your Body. Instead…Blitzen Your Body!  To honor my favorite reindeer, I have created a quick and easy-to-remember circuit, that will get you in and out of the gym in 30 minutes. You’ll burn calories, boost strength and endurance, plus get your endorphins flowing right in time for the holiday. And then, once the New Year comes around, you will already be ahead of the workout game.

Oh, and as an added bonus, I have included a special EGGNOG PROTEIN SMOOTHIE recipe at the end. Try it after your workout to aid in muscle recovery.

5 minute warm up

1/4 mile treadmill run at moderate pace – Don’t like running? That’s fine. Substitute any treadmill running portion of this workout with a treadmill hill walk, 5 minutes of stairmaster, or 1 minute of jumping jacks combined with 1 minute of mountain climbers and another 30 seconds of jumping jacks. This is the cardio portion, so just get your heart rate up for at least 2.5 minutes.

15-20 push ups: Works chest, triceps, back and core muscles.

15 side lunges (per leg) Works glutes and thighs

15-20 of any type of row. I love TRX rows, but you can also do a bent over dumbbell row. Works the muscles of the middle back and biceps. 

Plank for 30-90 seconds. Works the core stabilizing muscles and shoulders.

50 bicycle crunches. Works the obliques and abdominals

10-20 Forward lunges with a bicep curl AND an overhead press. This is the move that will get your heart pumping again after the core work. Grab a set of light to moderate weights. With the dumbbells in both hands, step forward into a lunge. With your back knee hovering above the ground, do a biceps curl, ensuring that you keep your elbows close to your torso. Flip your grip so that palms face forward and perform an overhead press. If you are a beginner  then just perform the curl. Lower your arms and step your back leg forward. Repeat on the other side. Works legs, glutes, biceps, shoulders, triceps and core muscles.

Rest for 1 minute or more if necessary. Go back to the treadmill or the cardio of your choice. Try to increase the intensity of the cardio portion by either going a bit faster or increasing the incline/resistance. Repeat weight circuit.

Do this circuit 2-3 times. If you have extra time at the gym, add some small muscle group exercises like triceps extensions and lat shoulder raises at the end.

And now for the NOG!

Blitzen’s Eggnog Protein Smoothie

1/2 cup Silk Nog (this will provide the eggnog taste without the egg nog fat and calories)

1/2 cup unsweetened vanilla almond milk

1 TB chia seeds (optional)

1 scoop Designer Whey Vanilla Protein powder

1/2 tsp vanilla extract

1/2 banana (frozen is best, but if you only have a fresh one, add more ice)

1 dash ground cloves

1 dash ground nutmeg

1 dag ground cinnamon

2 ice cubes

Combine Soy Nog and almond milk in your blender. Add chia seeds. Allowing the chia seeds to soak in this liquid for a few minutes will make your smoothie extra thick. Add the rest of your ingredients and blend, adding a bit more almond milk if it becomes too thick for your taste. If you need more sweetness you can add a bit of honey or liquid stevia, just adjust calories accordingly. I like it as is.

Serve over ice.

Serves 1. With chia seeds: 300 calories. 7 grams fat. 11 grams fiber. 7 grams sugar.

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