LifeFit Outdoor Adventure Race

Strong Points

The ankle is a complex joint.  It can be friendly in nature with adequate mobility and stability or an enemy that is jammed up and has no desire to move freely causing problems elsewhere.  Most people have no idea how important the ankle and its freedom of movement means to the rest of the body.  A jump, run or squat can be limited if the ankle isn’t free to move.

Lets take a look at a squat motion.  On the lowering phase of the squat your ankle must be able to Dorsiflex properly (toes coming towards shin).  If the ankle is locked and doesn’t allow this movement you may feel stuck.  The upper body may fall forward or additional compensation patterns may occur.  Training with these compensation patterns increases the injury cycle and trains you to actually move incorrectly. 

Also, you may know someone who seems to sprain an ankle continuously then wraps it or braces it during every activity.  Yes, there are reasons for this but in the end this band-aid approach limits the mobility you are trying to gain.  The injury cycle continues up the chain in the knees, pelvis, low back or more. 

Sticking with the mobility topic; for those of you who love running, especially trail running; think of the uneven ground you encounter, the grade of the runs and the turns.  Your movement isn’t always straight ahead. You will demand that your ankle be able to tolerate the terrain.  It needs to move in each plane of motion. Absorb force & shock and move from side to side.  If this isn’t happening, then compensation occurs throughout the body and so do the aches and pains.

Creating adequate mobility and stability through the ankle allows proper communication through the entire body.  This communication is what makes or breaks us!

There could be many other reasons that you are suffering from a recurring injury but for those who have not thought of the importance of the ankle this could be a wake up call.  Pinching in the front of the ankle is a good sign of loss of mobility.  Take steps to see your Physiotherapist or Chiropractor, someone who can manual asses the dysfunction.

If you have questions regarding this article or one previously written please contact rhonda@cattconditioning.com

Summer hockey 2011

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Strong Points

Aaron Volpatti (Vancouver Canucks) works an anti rotation movement

STRONG POINTS

Abdominal training is a key point in most fitness programs.  Either to gain the 6 pack, lose the inches or achieve that flat tummy, no matter what, it is usually at the top of the list.  The basic style of abdominal training you may see are floor based exercises and usually higher rep ranges.  The crunches, the oblique twist movements or rotational patterns, the tools such as the BOSU and stability balls are the general focus for fitness enthusiast.  What this article is going to touch on is the main movement patterns of this area and how changing your way of thinking will help you create a stronger and more stable center or “core.

 

This ”Core Craze” that has taken the fitness industry by storm has also confused alot of people!  First came the ”Drawing In” like you are pulling your belly button toward your spine.  Then came the instruction of more of a “bracing” pattern.  This bracing pattern is very normal for most people when loading, lifting and performing sport movements.  If you are familiar with these terms or not, it comes down to understanding what the true function of what our “Core” does and not what a traditional muscle function textbook says.

 

When we look at the function of this area we know it is meant to prevent and resist movement.  Spine stability is crucial for injury prevention and successful life and sport performance.  You may already be familiar with plank patterns such as Front and Side planks.  These deliver a high level challenge for stability with many progression levels and are a great addition to any program.  Think about movements in sport…throwing a soccer ball and having the ability to resist and decelerate the preload of the throw.  Are you able to resist and control that extension while throwing?  Rotational patterns while skating, sprinting or Tennis, are you able to control the rotational pattern?  Are you training in a way that mimics true function such as anti rotation or are you performing crunches until the cows come home? 

 

Train to resist movement!  For most, this may be confusing and bring about many questions on “what should I do?”.  That is beyond this article but I highly stress you find a way to learn!  Find out more on true core function and how to train it!  This article provides the wake up call that what you may be doing for abdominals, crunches, oblique twists etc, may be missing the mark.  Train to resist movement and you’ll be on your way to a strong and stable Core!

 

If you have questions regarding this article please contact rhonda@cattconditioning.com

Strong Points

STRONG POINTS
Taking steps in your fitness program to reduce injuries normally isn’t the first thing that comes to mind. Most people talk about how they want to lose weight, increase strength or endurance. Rarely do you come across an individual who’s first response on why they stay active is to reduce their chance of injuries. Staying strong, healthy and active is obviously one reason why many don’t get injured but adding some appropriate drills or exercises into your training program geared specifically towards reducing dysfunction should be added to the top of your fitness list.
When it comes to sports and training specifically for your sport I believe it’s become a bit of a gong show. It doesn’t mean that if you love to golf you need to train by mimicking your swing or spend countless hours performing the exact moves you would see in your sport.
As an example, lets take a look at a hockey goalie and their goal in training. Yes, lateral speed and power and reaction may be a couple things that come to mind. Flexibility is also a focus. You might spend countless hours stretching hamstring and Adductor (groin) length but is this giving you the results you want?
One point of concern is lack of hip mobility. The function of the hip joint in each plane of motion. Is it moving freely in a forward, lateral and rotational plane of motion? Mobility is separate from muscle length or “stretching”. Without mobility it is impossible to create stability! That means a weak athlete! I bet you never thought mobility would play a role in strength!
Hamstring length is another topic that is raised the majority of the time. For some, they spend hours stretching their hamstrings because they “feel tight”. The majority of the time that poor little hamstring is in a lengthened position because the anterior muscles (in front) are stronger. This “pull” on the pelvis dominates what the hamstring can do especially if the same-side Glute (butt) is weak and doesn’t do its job! Note to everyone out there… your butt means power! Increase the function and strength of your butt and stop worrying about what it looks like! Think of it as a power machine and not just something to sit on! If you keep stretching your hamstring you keep dealing with the symptom but have missed the cause! An imbalance between internal and external hip rotation, shoulder problems due to a lack of Thoracic spine extension and/or rotation. Have you dealt with these issues? Do you include movement training in your program? Creating strength and stability and power is a wonderful thing to achieve but how are you getting there? Are you taking steps to move better with less dysfunction or are you masking the problem with inadequate training?
If you have questions regarding this article please contact rhonda@cattconditioning.com

Strong Points

After enjoying a great weekend of Hockey with some super fun ladies I thought about addressing some of the thoughts that came up over conversations. I always chuckle at the competitiveness of women in sports because emotions can get in the way of fun, hard work and innocent aggression. The different levels of strength, power and skill can be impressive but I always love how guys can duke it out and be best friends as soon as the game is over! Women need to take note of that! The difference in size and strength is always a topic of conversation. How strong that girl was, how fast or how aggressive. What I always remind females about is to enjoy that strength and power! To stop focusing on the size and shape and push yourself to get as strong as possible! During a recent fitness course I attended I overheard a female speak about her next visit to the gym. I was supporting an overpriced fitness clothing company as the employee talked about her guilt of not hitting the gym so her next visit would probably be at least 2 hours long! First hitting the treadmill then the eliptical and maybe back to the treadmill! I almost fell on my face! Is this still really happening??? So, what I keep hearing is how women tend to be shocked at a strong female and others think they still need to be spending countless hours on cardio equipment. It’s time for women to get serious about strength and power and be proud of it! Those skinny jeans need to be renamed to power jeans! Do you want to be skinny or do you want to be able to support your body, jump when you need to jump, sprint if you need to sprint, push or pull when you need to? Who cares how skinny you are! Those muscles that you hopefully work so hard on creating are your icing on the cake! Those muscles will lean you out, will utilize more fat & calories. They will create a stronger body and mind and they will help protect you as much as possible against injuries. Muscle does not weigh more then fat! The more muscle you have thestronger and leaner you will be! Toss this old myth out the window along with the excessive cardio and fear of lifting heavy! It’s time for females to take charge of being strong. Strive to push those limits and ask yourself if you could do better! Why does it have to be so shocking to see a strong woman, a powerful woman? Step up ladies! Start being the one they talk about….the one they say “wow… she sure is strong!”

Is there Joy in Stress?

Wow… I have just had an evening of wondering how I can stay sane and a good mother!  Exercise always comes to mind!!  I am now thinking that I really need to learn to shut my mind off and try new things!  Stay commited to Yoga or exercise that allows me to relax more and shut my mind off!  I think it’s going to be HARD!

Having two young boys that are always running around being loud, wanting to play hallway hockey and me fighting with them to do their homework, read and practice math is INSANE!  How do single parents do it? 

Sitting down after getting them to bed I remembered that I haven’t even touched my blog in ages!  I always want to educate my clients as much as possible and planned on entering something enlightening and educational as much as possible!  When I sat down and remembered to check in, I wanted to write about something I felt was completely different.  So many parents out there are probably going through the crazy times of young kids, the loudness, the fighting and trying to figure out how to de-stress!  For me, it’s so clear!  It’s exercise!!!  I cannot imagine my life without it!  For parents who do NOT exercise, I can’t imagine how much more stress they are dealing with!  Fitness is my avenue of release and I understand that it may not be everyones choice but it sure kicks ass! 

But, this evening there wasn’t a choice of taking off for a run, or whatever my workout is any given day (I did it this morning anyways..haha)  I decided my workout was mental!  I need to figure out HOW to clam myself in times of crazy kids!  How to appreciate the crappy times!  So, I thought why not ask people!  What do you do?  What makes you calm yourself in times of stress at home with the kids?  How do you calm your child when they are cranky?  How do you calm yourself when you think you are about to lose it!  Hmmmmm…… any advice!

You can never find the Joy in Stress!  Those two words do not go together!  So, this is the workout… finding Joy in Stress!  Because as I type this, I think I’ve found it!  Two, wonderfully healthy children!  Why am I stressing!

Stop the denial!

Losing weight and fatloss really is an easy concept!  Eat healthy, clean & wholesome foods 80-90% of the time!  Have smaller portions throughout the day.  Yes… I believe most have heard these same tips.  Why do most people seem to lose when it comes to losing the weight and dropping the fat?  Could it be denial?

Yes, I think alot of what is stopping people from reaching their goals is denial!  Denial of what they eat, when they eat, how they eat and WHY!  The denial of eating healthy and clean for alot of people still means pulling something out of a box or bag.  If it says it’s healthy for you on the box…. shouldn’t it mean it is!  HELL NO!

The denial of knowing what is right and wrong to eat…. or should I say, more appropriate!  Eating RIGHT takes work.  It takes courage to try new things and different recipes that you may not be accustomed to.  It means taking the time to plan your meals and preparing lunch and on the road snacks.  Stopping at a drive through and having the denial that it’s healthy is false!  Sure, there are healthier choices available but nothing beats a clean, healthy, wholesome meal or snack prepared by YOU!

Stop the denial of what you are eating.  Everyone makes the comment that “I do eat healthy…. I do eat clean”.  I think not!  The denial of most is what is stopping their success and taking them backwards … further away from reaching their goals.  The denial of food, the denial of lack of food!  It goes both ways.  When you start to treat your body with respect and your health with respect, this is when the denial stops!  This is when you get closer to your goals!  Stop the denial and take action!  Appreciate life and your body and have fun!  Denial leads to failure! 

Now, get going and start your success!

What type of athlete are you?

For the majority of people, Athletic performance and general fitness don’t match up in the same category.  In actual fact, an athlete and general fitness enthusiast can be in the exact same category when it comes to dysfunction and training.  Do not fool yourself into thinking that your training should be any different if you do not consider yourself an athlete!  The human body is athletic in every movement we make.

When it comes to fitness conditioning it’s important to get a clear understanding on what category you fall into so any program you follow will address your needs.  There are three main components to think about.  Movement which means you have optimal functional movement.  Performance which shows adequate power and coordinated movement.  And, skill, that shows you have optimal sports-specific or activity-specific skill.

For many people there is an imbalance between these areas.  There can be an over Powered or underpowered athlete/individual or under-skilled.  Take someone who is highly powered but un-stable.  This individual may seem strong but lacks appropriate stability to reduce injuries and transfer even more power.  Or take an athlete who is highly skilled in their sport but is actually lacking strength, power or consistency and fizzles out early in the game.  There needs to be a reason on why you are training the way you do!  Even basic fat loss programs need to address limitations.   

Many training programs now have become far too specialized and fancy.   You must keep it simple!  True success lies in the individual who can move with appropriate range of motion, has an increased sense of body awareness and an appropriate amount of power production.  You need to have enough stability, mobility and proper movement to handle loads and forces during training, life and game play!  You will then feel like you are in control of your surroundings and any chance of injuries is greatly reduced!

 So, what is next?  What does this all mean for you?  It means don’t exercise blindly!  Do not follow generic programs.  Think about your weaknesses and limitations when you move and find out how to reduce them.  Education is the key to fitness success!

How intense does it get?

Intensity has always been an issue that arises when speaking to people about reaching their fitness goals.  It’s hard to push yourself, sweat and feel the muscles burn if you truly do not enjoy that sensation!  Yes, you can make great gains in fitness with lighter/moderate intensity levels but to truly reach your goals of fat loss and sport performance, you do need to push to levels that are not comfortable!  These levels are also dependent on the individuals level of fitness.  This article will focus on the population that already has a training base.  Has followed a fitness program on a regular basis and does not have any injuries.  Increasing intensity if you are not ready for it can be a recipe for injuries so know your body!

When was the last time you sprinted?  When was the last time you skipped?  When was the last time you pushed your level of fitness beyond what was normal?  Do you find yourself reading on cardio machines at the gym?  Do you spend 2 hours on your workout?  Take this challenge for the next 30 days!  Find an activity that you feel pushes you beyond your norm.  Shorten the duration and increase the intensity level!   This will utilize more energy and overall increase your caloric output and fat usage!  Stop thinking that slow and steady will win the fat loss race!  Running 10k every day isn’t the way to lean up!  Limit your workouts to maximum 60 minutes and less and get outside and climb stairs, hike and sprint the wonderful sport fields! 

Excessive long duration activity can be a curse for Adrenal fatigue and high cortisol levels among other things but most people feel the only way to lose fat is to workout or run for hours on end!  This is the same for athletes!  More is not always better!  Most individuals respond better to high-intensity intervals incorporated throughout the week between the all important regeneration days.  Use heart rate monitors or timed trials into your workout.  Race a training buddy in sprint or agility drills and don’t be afraid of hills or stairs!

Intensity can be the one curse for so many who do not reach their goals.  How you train becomes the enemy but may also become your dearest friend! 

If you have any questions regarding this article please contact Rhonda Catt at cattconditioning@yahoo.com