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Saturday, December 11, 2010
Do You Think That Gaining Weight Over the Holiday Season is Inevitable? Think Again!!!!!
Many people assume that gaining weight over the holiday season is inevitable. This self defeating prophecy causes people to throw in the towel, and as a result the pounds pile on. Bottom line, you do not have to gain weight over the holidays, yet you do not have to deprive yourself of all the good Christmas cooking and other festivities.
I am offering some Christmas deals for people who are looking to train with me. You will not be disappointed!! For more info please go to www.meghancallawayfitness.com
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Saturday, October 23, 2010
Functional Training - Correct Your Muscular Imbalances
Here is an article I wrote several years ago. I think it is important so I am reposting it.
Ask yourself this question, is your left side as strong as your right side, or vice versa? If you are able to answer yes, or if you are unsure, you are definitely in the minority. Most people, including athletes and non-athletes tend to suffer from muscle imbalances. In some it is very extreme, even debilitating. Muscle imbalances make people very susceptible to injury while playing their sport, training for their sport, or simply performing daily activities. Not only do muscle imbalances increase the risk of injury, they significantly impair performance.
Many sports create these imbalances by forcing athletes to use one side more than the other, for instance, baseball, tennis, hockey, football (throwing), golf, the list goes on. Also, many day to day activities create imbalances, for example, carrying a briefcase or child, working on a computer and using the mouse, raking, etc. In fact, years ago I dislocated my rib because I'd spent countless weeks working on a computer and had created such an imbalance that my muscles pulled the rib right out of place. Let me tell you, it was a very painful lesson. Also, leg length discrepencies, muscle tightness, poor posture, and spinal cord issues are responsible for creating muscle imbalances. Last January I ended up discovering that my L4 vertebrae was out of alignment, as was my sacro-iliac joint. I think I sustained this injury over 12 years ago (at the same time I tore my calf) so this significantly contributed to my muscle imbalances and other injuries I had incurred over these 12 years. Once I had a very good chiropractor diagnose and fix these issues, my muscle imbalances were significantly reduced. Faulty joint mechanics, which can be caused by muscle imbalances, creates either the overuse or underuse of the joint, muscles, ligaments and tendons, thus increasing the likelihood of injury.
When most people work out they tend to perform exercises that target both sides of the body at the same time. Machines and barbells, while they can be very useful, they do not help correct any side-to-side imbalances. In fact, they can help create them. For instance, when performing exercises bilaterally our dominant side often takes over and prevents us from achieving equal gains on both sides. Even though we believe we are using both sides evenly our stronger side is often controlling the exercise. Look around the gym notice how many lopsided squat bars or bench press bars you see. This is an example of people overusing their dominant side and unintentionally neglecting their weaker side.
A great way to see if you are equally strong on your left and right side is to perform a one-leg leg press. Next time you are in the gym take off a little more than 1/2 the weight you'd use with two legs. Now perform the same exercise with one leg. Make sure that your knee and foot is in line, and that you push through your heel, not your toes. I bet you will notice a disparity between the strength in your right and left leg. If not, great work, you are in the minority.
Several years ago, I made unilateral training a huge part of my training program. I performed all of my lower body exercises with one leg. At first, it was so apparent how much stronger my left leg was in relation to my right leg. I believe the imbalance in my right glute medius made me develop tendinitis in my left achilles, as I was probably overusing my left leg. I dealt with that injury for the majority of my soccer season and at times the pain was almost unbearable, but I forced myself to play. The fact that 100 percent of our practices and the majority of our games were on unforgiving turf did not help. Also, my right hip flexor was compensating for my weak right glute medius muscle and as a result it was chronically tight.
Had I been doing this unilateral training prior to my soccer season I doubt I would have developed that debilitating achilles tendinitis. I also believe that I would've had a better season because after 3 months of the unilateral training my strength, speed and lateral movement has dramatically improved. Now the difference in strength between my left and right leg is much less pronounced.
After my first month of unilateral lower body training I experienced a tremendous amount of delayed onset muscle soreness (DOMS) in my glute medius muscles, particularly on the right side, and also in my vastus medialis muscles. Following several workouts, my body had become accustomed to this type of training, even though I was adding additional weight. I have progressed from performing higher reps at a lighter weight (approximately 12-15 reps), to lower reps at a heavier weight (8-12 reps). Now I am performing weighted unilateral plyometric exercises and am well on my way to becoming the strongest and most explosive I have ever been. This is a good thing because in just over a week I have my fitness competition (Femsport) and I hope to win it this time around. No more second place for me!
Now many of you might be wondering what some examples of unilateral exercises are. Most exercises that are done with both sides can be done with one side. Some unilateral exercises include:
One leg squat, one leg leg press, one leg deadlift, one leg leg extension, one leg hamstring curl, one leg standing or seated calf raise one arm shoulder press, one arm lateral or front raise, one arm bent-over row, one arm pull-down, one arm seated row, one arm chest press, one arm fly, one arm tricep pressdown, one arm bicep curl, etc.
It is also very important to point out that it is crucial to stretch. I'll be the first person to admit, I am not fond of stretching. However, several years ago I made a conscious effort to stretch after each workout, as well as roll. It has made a significant difference in my overall flexibility, as well as in my overall performance. However, it is just as important as weight training and also cardio. For most of my life, I have suffered from tight muscles, especially in my glute medius muscle and hip flexor. Also, just under 12 years ago I suffered a torn calf muscle, and I later found out it was because my achilles tendon was a few degrees too inflexible.
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Ask yourself this question, is your left side as strong as your right side, or vice versa? If you are able to answer yes, or if you are unsure, you are definitely in the minority. Most people, including athletes and non-athletes tend to suffer from muscle imbalances. In some it is very extreme, even debilitating. Muscle imbalances make people very susceptible to injury while playing their sport, training for their sport, or simply performing daily activities. Not only do muscle imbalances increase the risk of injury, they significantly impair performance.
Many sports create these imbalances by forcing athletes to use one side more than the other, for instance, baseball, tennis, hockey, football (throwing), golf, the list goes on. Also, many day to day activities create imbalances, for example, carrying a briefcase or child, working on a computer and using the mouse, raking, etc. In fact, years ago I dislocated my rib because I'd spent countless weeks working on a computer and had created such an imbalance that my muscles pulled the rib right out of place. Let me tell you, it was a very painful lesson. Also, leg length discrepencies, muscle tightness, poor posture, and spinal cord issues are responsible for creating muscle imbalances. Last January I ended up discovering that my L4 vertebrae was out of alignment, as was my sacro-iliac joint. I think I sustained this injury over 12 years ago (at the same time I tore my calf) so this significantly contributed to my muscle imbalances and other injuries I had incurred over these 12 years. Once I had a very good chiropractor diagnose and fix these issues, my muscle imbalances were significantly reduced. Faulty joint mechanics, which can be caused by muscle imbalances, creates either the overuse or underuse of the joint, muscles, ligaments and tendons, thus increasing the likelihood of injury.
When most people work out they tend to perform exercises that target both sides of the body at the same time. Machines and barbells, while they can be very useful, they do not help correct any side-to-side imbalances. In fact, they can help create them. For instance, when performing exercises bilaterally our dominant side often takes over and prevents us from achieving equal gains on both sides. Even though we believe we are using both sides evenly our stronger side is often controlling the exercise. Look around the gym notice how many lopsided squat bars or bench press bars you see. This is an example of people overusing their dominant side and unintentionally neglecting their weaker side.
A great way to see if you are equally strong on your left and right side is to perform a one-leg leg press. Next time you are in the gym take off a little more than 1/2 the weight you'd use with two legs. Now perform the same exercise with one leg. Make sure that your knee and foot is in line, and that you push through your heel, not your toes. I bet you will notice a disparity between the strength in your right and left leg. If not, great work, you are in the minority.
Several years ago, I made unilateral training a huge part of my training program. I performed all of my lower body exercises with one leg. At first, it was so apparent how much stronger my left leg was in relation to my right leg. I believe the imbalance in my right glute medius made me develop tendinitis in my left achilles, as I was probably overusing my left leg. I dealt with that injury for the majority of my soccer season and at times the pain was almost unbearable, but I forced myself to play. The fact that 100 percent of our practices and the majority of our games were on unforgiving turf did not help. Also, my right hip flexor was compensating for my weak right glute medius muscle and as a result it was chronically tight.
Had I been doing this unilateral training prior to my soccer season I doubt I would have developed that debilitating achilles tendinitis. I also believe that I would've had a better season because after 3 months of the unilateral training my strength, speed and lateral movement has dramatically improved. Now the difference in strength between my left and right leg is much less pronounced.
After my first month of unilateral lower body training I experienced a tremendous amount of delayed onset muscle soreness (DOMS) in my glute medius muscles, particularly on the right side, and also in my vastus medialis muscles. Following several workouts, my body had become accustomed to this type of training, even though I was adding additional weight. I have progressed from performing higher reps at a lighter weight (approximately 12-15 reps), to lower reps at a heavier weight (8-12 reps). Now I am performing weighted unilateral plyometric exercises and am well on my way to becoming the strongest and most explosive I have ever been. This is a good thing because in just over a week I have my fitness competition (Femsport) and I hope to win it this time around. No more second place for me!
Now many of you might be wondering what some examples of unilateral exercises are. Most exercises that are done with both sides can be done with one side. Some unilateral exercises include:
One leg squat, one leg leg press, one leg deadlift, one leg leg extension, one leg hamstring curl, one leg standing or seated calf raise one arm shoulder press, one arm lateral or front raise, one arm bent-over row, one arm pull-down, one arm seated row, one arm chest press, one arm fly, one arm tricep pressdown, one arm bicep curl, etc.
It is also very important to point out that it is crucial to stretch. I'll be the first person to admit, I am not fond of stretching. However, several years ago I made a conscious effort to stretch after each workout, as well as roll. It has made a significant difference in my overall flexibility, as well as in my overall performance. However, it is just as important as weight training and also cardio. For most of my life, I have suffered from tight muscles, especially in my glute medius muscle and hip flexor. Also, just under 12 years ago I suffered a torn calf muscle, and I later found out it was because my achilles tendon was a few degrees too inflexible.
Be sure to take as much time as you can each day and stretch out your muscles and joints, especially the one's that you use a lot or are especially tight. Hold each stretch for about 20-30 seconds and repeat each stretch 2-3 times. Hold the stretch smoothly and do not bounce. Lastly, the stretch should not be painful, but perhaps a bit unpleasant. Combine your unilateral training with a good stretching routine and you will be well on your way to becoming the strongest and fastest you've ever been, and most importantly, you will have made yourself much less susceptible to injury. Train hard but smart, and keep up the excellent work!
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Sunday, October 17, 2010
The Importance of Fitness in the Workplace
Many companies around the world are trying to promote fitness in the workplace. These companies understand that workplace wellness is a very wise investment to make. According to Stats Canada's 2009 Obesity on the Job report, obesity among Canadian workers has skyrocketed from 12.5% in the mid 90's to 15.7% in 2005. This trend is particularly alarming as it is well known that obesity has been associated with type 2 diabetes, cardiovascular disease, psychosocial difficulties, osteoarthritis, and premature mortality - Health Canada "Health Reports" - Vol. 18 No 2.
The majority of the adult population spends a large percentage of their waking hours at work, and over 60% of these individuals spend their entire workday seated. Countless studies have revealed that physical inactivity is linked to the following conditions, including:
According to the American Journal of Preventative Medicine, companies who make the wise decision of investing in work-related health programs can see a return of $3-6 for every dollar that they invest over a 3-5 year period. Therefore, it is clearly in the best interest of companies to invest in the health and fitness of their employees.
What options are available?
It is in the best interest for companies to make it easy for their employers to access what they need to adopt a healthy lifestyle. Some companies give their employees a certain amount of money per month or year that they can spend on fitness. This might go towards purchasing a gym membership, paying a personal trainer or nutritional advisor, or perhaps taking fitness classes. Other companies take it a little further and build a gym inside the building, and some even hire personal trainers to train the employees. The increased accessibility and convenience of the on-site gym makes it much easier for employees to work out. For instance, employees can workout during their lunch-hour, before or after work. This can dramatically cut down on their commute time to and from a gym, which gives them more valuable time to spend with family/friends. Furthermore, it can create a sense of unity at the workplace, and can also increase motivation. Some companies hold "employee challenges" as a way to motivate and also reward their employees.
I offer corporate fitness programs, including on-site personal training and group personal training, personal training and group personal training at my location, online personal training, and nutritional advising. For more information contact me at 778-889-4295 or go to www.meghancallawayfitness.com
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
The majority of the adult population spends a large percentage of their waking hours at work, and over 60% of these individuals spend their entire workday seated. Countless studies have revealed that physical inactivity is linked to the following conditions, including:
- depression
- type 2 diabetes
- heart disease
- stroke
- hypertension
- colon and breast cancer
- osteoporosis
- obesity
- arthritis
- premature death
- 28% reduction in sick leave absenteeism
- 26% reduction in the use of the health care benefit
- 30% reduced worker's comp claims and disability management
According to the American Journal of Preventative Medicine, companies who make the wise decision of investing in work-related health programs can see a return of $3-6 for every dollar that they invest over a 3-5 year period. Therefore, it is clearly in the best interest of companies to invest in the health and fitness of their employees.
What options are available?
It is in the best interest for companies to make it easy for their employers to access what they need to adopt a healthy lifestyle. Some companies give their employees a certain amount of money per month or year that they can spend on fitness. This might go towards purchasing a gym membership, paying a personal trainer or nutritional advisor, or perhaps taking fitness classes. Other companies take it a little further and build a gym inside the building, and some even hire personal trainers to train the employees. The increased accessibility and convenience of the on-site gym makes it much easier for employees to work out. For instance, employees can workout during their lunch-hour, before or after work. This can dramatically cut down on their commute time to and from a gym, which gives them more valuable time to spend with family/friends. Furthermore, it can create a sense of unity at the workplace, and can also increase motivation. Some companies hold "employee challenges" as a way to motivate and also reward their employees.
I offer corporate fitness programs, including on-site personal training and group personal training, personal training and group personal training at my location, online personal training, and nutritional advising. For more information contact me at 778-889-4295 or go to www.meghancallawayfitness.com
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Sunday, October 10, 2010
Trigger Point Therapy - Good pain, and even better results! Use the foam roller to release your muscular knots
Trigger Point Therapy - Foam roller
This roller below is one of my favorite items and is one of the best investments I've made in awhile. Most foam rollers flatten after a few weeks, and I find they do not really get at the muscle. This roller has 3 different patterns that really key in on all of the muscles in the body. Also, as it is a harder material and is hollow in the center, it does not break down. The roller I bought actually came with a year's warranty.
I try to use the roller every day. If I have a certain muscle group that is really tight I focus on that group, but I try to roll all of my muscle groups every day. Since I own a roller and have it at my house I like to roll while I watch tv or listen to music.
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Wednesday, September 15, 2010
Project Unhealthy - This is scary!! Think twice before you eat junk food again!!
Video 3/4
Travis Stork from The Doctors conducted a 5 day "Supersize Me" experiment. Travis lives a very healthy lifestyle. However, during these 5 days he ate the worst foods possible, did not exercise, spent excess time on the couch, and didn't get enough sleep. The results were mind boggling. Check out this video and see for yourself. Think twice the next time you want to grab some fast food, or any junk food.
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Friday, September 3, 2010
8 reasons to strength train
8 reasons to strength train
Here is a good article I found online. It details the benefits of strength training.
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Here is a good article I found online. It details the benefits of strength training.
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Thursday, August 19, 2010
Exercise of the Week - Front Lunges
Sorry I haven't posted in a little while. I've had lots on the go. I will write more very soon but in the meantime here is one of my favorite exercises, the front lunge. This is an intermediate to advanced exercise. Control and precision should be your #1 priority, speed and power will come later.
Instructions:
If you are a beginner start without weight and use body weight only. Step forward. The second your foot hits the ground bend your front knee and the weight should be on the heel/mid-foot of the front foot. Once you hit the ground your knee should not travel forward, and the movement in your front ankle should be limited. Once you step forward and your front foot hits the ground your body should drop straight down, not forward, this includes both the front and back leg.
Do not extend your back leg too far, you should not feel a stretch in your hip. (Ideally your front and back knees should form 90 degree angles). Do not lean backwards, if anything keep a very slight forward bend in your torso but keep your back flat. Engage your core at ALL times, and when you push back push up and back.
Once you are able to perform 10 repetitions with proper technique add light dumbbells or a barbell. Remember, control and precision should be your #1 priority, speed and power will come later.
Please note - Before you start any exercise program or try any of these exercises please get your doctor's permission.
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Instructions:
If you are a beginner start without weight and use body weight only. Step forward. The second your foot hits the ground bend your front knee and the weight should be on the heel/mid-foot of the front foot. Once you hit the ground your knee should not travel forward, and the movement in your front ankle should be limited. Once you step forward and your front foot hits the ground your body should drop straight down, not forward, this includes both the front and back leg.
Do not extend your back leg too far, you should not feel a stretch in your hip. (Ideally your front and back knees should form 90 degree angles). Do not lean backwards, if anything keep a very slight forward bend in your torso but keep your back flat. Engage your core at ALL times, and when you push back push up and back.
Once you are able to perform 10 repetitions with proper technique add light dumbbells or a barbell. Remember, control and precision should be your #1 priority, speed and power will come later.
Please note - Before you start any exercise program or try any of these exercises please get your doctor's permission.
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
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