Improving Cognitive Function in Older Adults

The prevalence of Alzheimer’s and various forms of dementia are on the rise in western society and scientists and doctors alike are looking for ways to prevent and combat these horrible diseases . Luckily, recent studies have found promising strategies to reduce the rate of cognitive decline as we age. For many years research has shown that regular exercise leads to improved physiological and cognitive function. As the general population becomes more sedentary at home and in the work place, the role of exercise for improved health has become increasingly important.

The current hypothesis to explain the positive cognitive effect of exercise is that physical activity induces neural and vascular adaptation that promotes neurogenesis. In other words, maintaining exercise in your daily life will help increase the brains ability to produce new neurons. Physical activity will also decrease systemic inflammation and reduce cellular damage caused by oxidative free radical. As a result, older adults who engage in moderate amounts of physical activity maintain a higher level of cognitive functioning

 

The results of this meta-analysis demonstrated that both aerobic and resistance training exercise were beneficial in improving cognitive outcomes in people over the age of 50. It is recommended that training sessions should be 45-60 minutes in lengths and performed at a moderate to vigorous intensity. These results are not surprising and will hopefully provide aging adults with a starting point in preventing age-related dementia.

For some, it may be a challenge to create a workout plan that suits their specific physical capacity. I recommend seeing a health care practitioner with proper training in therapeutic exercise and rehabilitation to at least get you started! Taking on a training program can be overwhelming for beginners and having a helping hand and some extra motivation will go along way. Many chiropractors will be able to get you started and guide you on your journey to healthier and more rewarding life!

Northey JM, Cherbuin N, Pumpa KL, Smee DJ, Rattray B. Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis. Br J Sports Med. 2017 Mar 30:bjsports-2016.

2 for 1 Orthotic Insoles Promotion

It’s That Time Of Year Again, as we’re heading into Fall, and it may be time to Check In for New Or Renewed Custom Orthotic Insoles, with Dr. Phil’s 2 Pair for the price of one promotion.

Are there are some signs or clues that I might need custom foot 

timthumb

Orthotic Insoles?

  • Walking with a limp or your toes pointed in our out.
  • If your posture is poor or altered.  Check to see if your head, shoulders and hip heights are equal heights (normal) or if one side higher than the other (abnormal).  Have someone check your posture sideways.  Your ear should be in line with your shoulder and hip.  Does your head stoop or jut forward with your shoulders rolling in?  This “forward head posture” is abnormal and can cause a variety of health problems.  Abnormal posture can be linked to a foot problem throwing your posture out of balance.
  • Obvious shoe wear, such as excessive wear points or uneven wearing on one shoe or between both feet. Outside heel area wear is often a positive sign for over pronation (flat feet).
  • Knee or hip pain when walking or exercising can suggest a misalignment or instability in the feet.
  • Symptoms of faulty foot mechanics could include localized:
    • foot pain
    • bunions
    • hammer toes
    • arch, heel pain
    • leg, knee, hip or back pain
    • neck pain

How do I know if I need foot orthotics?

During your initial evaluation or during a re-evaluation, Dr. Phil will watch how you walk (gait analysis) and will also do a digital scan (using a 3-D Laser Computer Aided Design/CAD System) to assess how you are weight-bearing on the bottom of your feet, and he will do a postural evaluation and will visually inspect if you have overly high arches or dropped arches (flat feet).

image2 foot mechanics

I have good shoes.  Why do I need foot orthotics?

A high quality supportive shoe is indeed the most important element for your feet.  However, the insole is not custom-made for your foot.  By inserting a custom-made foot orthotic into a good quality shoe, you are ensuring that you give your feet optimal alignment, balance and stability.  Most shoes people wear have an existing insole that easily slips out and the orthotic can slip into the shoe to replace the original insole.

Will I have to buy new shoes?

It Depends!  The foot orthotics are not a thick, hard plastic, or rigid design.  They are slightly thicker than your existing insole, but have good cushion and enough rigidity to correct most foot imbalances.  Your custom orthotic insoles are most effective when used in shoes with good construction, fit, and condition.  Your orthotics are also a guide in assuring new shoes fit well.  If a shoe can’t accommodate a stabilizer which has been custom made for your foot, then that shoe is not the proper size for you.

I have different types of shoes.  Can I use them in all of my shoes?

If your shoes are a similar style you just move you foot orthotic from one shoe to the next.  There are different orthotics for different types of shoes.  For example, men’s and women’s lace up shoes that have a wide forefoot usually need a full-length orthotic whereas a slip on shoe may require an orthotic that is shorter in length.  There is a variety of foot orthotics for a variety of shoes.  To start, we usually recommend buying a pair of foot orthotics for the type of shoe you wear most, and with Dr. Phil’s 2 for 1 promotion, then have a second pair for either a different type of footwear or to have more than one pair of orthotics for similar footwear.  This saves you from having to constantly switch the orthotics from one pair to another.

I wear sandals in the summer.  Can I wear my regular shoe orthotics in my sandals?

No.  However, Dr. Phil does prescribe and dispense very comfortable Sandal orthotics insoles, as well as sandals.

What kinds of foot orthotics are there?

There are a variety of foot orthotics for a variety of shoes:

  • Men’s shoes
  • Women’s shoes and boots
  • Workboots
  • Children’s shoes (ages 5 to 12)
  • Golf shoes
  • Sandals

See the full line of Custom Orthotic Insole Styles: http://www.atlasorthoticlab.com/orthotics/ 

How do I Set Up An Assessment with Dr. Phil?

Get Help Now with Dr. Phil McAllister @ Forward Health or contact the clinic directly by phone at 519-826-7973, or by e-mail: info@forwardhealth.ca

An assessment with Dr. Phil will then be booked for approximately 30 minutes, and during that time he can help order the right kind of foot orthotic for you.

  • The Process

Custom design for foot orthotic insoles are through a 3-D Laser CAD imaging process.

Once the examination is completed, and you decide to go ahead with the prescription recommended by Dr. Phil, then,

  1. The casting kit or digital scan is sent to the Atlas Orthotic Lab (http://atlasorthoticlab.com/).
  2. Skilled technicians build your custom-made foot orthotics using 16 precise measurements based on their analysis of your feet. Your lifestyle, age, weight and activity level are all considered when the custom-made foot orthotics are fabricated.
  3. The foot orthotics are then shipped back to Dr. Phil at Forward Health. Your Orthotic insoles are usually back to the clinic within 1 week.
  4. Instructions will be given on how to wear and care for them on the fitting which is set up by the clinic once the orthotic insoles arrive from the lab.

How much do custom-made foot orthotics cost?

The price for the prescription and provision of the 2 for 1 promotion for custom orthotic insoles with Dr. Phil is $500 in total.  If you only need one pair and don’t need to take advantage of the 2 for 1 promotion, then the cost is $400.00 in total.  There is a $50.00 examination fee for the initial visit and it is built into the total cost if you decide to purchase the custom orthotic insoles.

Most health insurance plans cover some or all of the cost of custom-made foot orthotics.  Check your plan specifically for coverage amounts and who is payable regarding types of practitioners.  Payment is required prior to sending your order to Atlas labs as they charge us as soon they get the order.  If you have insurance make sure you know what they require so you can get reimbursed.  They will require a receipt from us for sure.  Sometimes a prescription letter from us or a note from your medical doctor is required.  Sometimes they require a detailed lab report, so Dr. Phil will always do a full detailed report with the manufacturing process etc.  That way you have all the specific necessities for your coverage.

How long do custom foot orthotics last?

Approximately 2-3 years with everyday usage, and then they should be replaced. Many insurance companies re-new custom orthotic insole prescriptions every 2 years.

Looking forward to empowering you to continue to live long & strong, and stay in the Game For Life!

Dr. Phil McAllister @ Forward Health

ACRB, CTPI, DC. ABFP, CSCS, CCSP

Dr. Phil Shares: 10 Reasons Why Weight Lifting Is Great for Women

10 Reasons Why Weight Lifting Is Great for Women

10 Benefits of Strength Training for Women

When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you’re losing.

The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in selfies?

If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.

1. Burn More Fat

Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle.

The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle.

When you do an intense weight-training program, your metabolism stays elevated and you continue to burn fat for several hours after working out. During regular cardio exercise, you stop burning fat shortly after the workout.

2. Change Your Body Shape

You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.”

So, no, you won’t bulk up — women don’t have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you’ll burn fat.

3. Boost Your Metabolism

The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss.

Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

4. Get Stronger and More Confident

Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier.

According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. Build Strong Bones

It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight.

Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

6. Improve Mood

You’ve probably heard that cardio and low-impact exercises such as yoga help improve mood; weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training.

7. Improve Sports Fitness

You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing… whatever sport you enjoy.

8. Reduce Injuries 

Weightlifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life.

It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.

9. Get Heart Healthy

More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping.

Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

10. Maintain Healthy Blood Sugar Levels

In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent.

According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood.

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares: 6 Most Important Tips for Building Muscle

6 Most Important Tips for Building Muscle

Whether your goal is to get bigger and stronger, or improve power and explosiveness for sports, you want to see progress — and pronto.

But building muscle efficiently requires more than just putting in time at the weight rack. Along with your strength training regimen, diet and lifestyle choices all play important roles.

But before you even start thinking about how to build muscle, it’s instructive to know the primary factors that determine just how much of it you can gain.

3 Factors Affecting Muscle Growth

These are the main criteria dictating increases in muscle size, or hypertrophy — and two of them are outside your control.

Sex

Simmer down — we’re talking gender. The male persuasion unsurprisingly has a decided advantage when it comes to building muscle. That’s due in large part to far greater levels of testosterone and a higher red blood cell count among men than women, who typically have to go to more extraordinary lengths to gain size.

Genetics

Similar to the way it governs how much hair you get to keep, heredity determines how much muscle you can develop. Thanks to genetics, a segment of the populace is born with a higher number of type II, or fast-twitch, muscle fibers, which have the greatest potential for growth.

Training Specificity

The factor you can change — and the one we’ll spend much of this article focusing on — is the approach you take to your workouts overall. There are different protocols that distinguish lifting for mass from lifting for strength.

Generally speaking, lifting very heavy weights in low volume is how to gain strength, and lifting moderately heavy weights in high volume is how to gain muscle.

Woman doing benchpress

How to Build Muscle: The 6 Most Important Things You Can Do

For those seeking tips on how to gain muscle, here are some strategies to get you started.

1. Perform multi-joint exercises

Resistance training is the most efficient way to build lean mass — especially if you pack your workouts with big, compound (multi-joint) moves like the squat, bench press, lunge, and pull-up.

“You can certainly build muscle with all types of moves, but a strong base in multi-joint efforts, at least some of the time, is a good idea,” says Michael Ormsbee, Ph.D., interim director of the Institute of Sports Science & Medicine at Florida State University.

Science agrees: Compound exercises cause the greatest increase in testosterone, a key muscle-building hormone, according to researchers at the University of Connecticut.

2. Eat more protein

Now that you’re lifting weights, you need to consume more protein to promote muscle repair, recovery, and growth since amino acids (the building blocks of protein) are necessary to build muscle tissue.

When you’re planning your high-protein meals, 20 grams of protein is the optimal amount generally accepted for muscle growth. Research has found that the body doesn’t use much more than 20 grams for muscle-building at any one sitting. Around 80 grams of protein per day (or, four meals containing 20-grams of protein each) is about right for most people.

If you want to calculate the optimal protein amount for you and your goals, Beachbody recommends 0.5 to 0.9 grams of protein per pound of desired lean bodyweight per day, depending on exercise intensity. (The harder the workout, the more protein is needed for growth and recovery.)

If you have ambitious muscle-building goals, such as committing to Beachbody’s Body Beast program, shoot for the higher end of the range by adding one or two additional protein-rich snacks to your day.

Shakeology is a great way to sneak in additional calories and nutrients and contains 16 to 17 grams of protein (depending on the flavor).

3. Don’t just lift heavy

When you lift heavy weights or do explosive exercises like sprinting, you target the type-II muscle fibers we discussed earlier. But studies show that type-I fibers (a.k.a. slow twitch — the kind used in endurance activities ) also have growth potential, so don’t ignore them.

Once every week or two, target those type-I fibers with low weight, high rep work (e.g., 3-4 sets of 15 or more reps per exercise). Or simply follow a Beachbody program such as Body Beast21-Day Fix, P90X, 22-Minute Hard Corps, or The Master’s Hammer and Chisel, which have that kind of variation built in.

4. Get plenty of shut-eye

Shoot for a minimum of seven hours a night. Getting less than that on a regular basis can cause you to rack up sleep debt, which can put the brakes on protein synthesis (a.k.a. muscle growth) and increase protein (read: muscle) degradation, according to a study by Brazilian researchers.

Plus, you won’t reap the full benefits of human growth hormone, the levels of which spike while you’re in dreamland. Have trouble sleeping? Try these natural tips on how to get good sleep tonight.

5. Increase weight responsibly

You need to challenge your muscles to trigger growth, but you also need to be smart about how you go about it. If you increase the amount of weight you’re lifting too quickly, you’ll increase your risk of injury. But if you do it too slowly, you’ll shortchange your results or hit a plateau.

So how do you strike a balance? Pay attention to the effort you’re exerting. If you’re lifting with perfect form, and your last few reps an exercise feel similar to your first few, you know it’s time to reach for a heavier weight.

6. Allow time for recovery

Muscles grow between workouts, not during them, so make recovery a priority. In practice, that means eating healthier, consuming more protein, and not overtraining. Take at least one to two days off per week to allow your muscles to fully recover.

“Training too often or at too-high an intensity too frequently — without rest and recovery — can actually hurt your muscle-building efforts,” says Ormsbee.

Your move: Take at least one to two days off per week to allow your muscles to fully recover, and maximize the effectiveness of your downtime by doing light cross training (e.g. hiking, cycling) or activities like foam rolling and yoga.

If you are patient, focused, and consistent with your workouts and recovery, you will see results.

In addition to consuming more protein, there are a number of nutritional steps you can take to bulk up responsibly.

1. Increase calories

“No one can be in a significant calorie deficit and gain muscle,” says Albert Matheny, M.S., R.D., C.S.C.S., co-founder of SoHo Strength Lab.

To find out how many more calories you should consume to gain weight, determine how many calories you need to maintain your current weight — your baseline — then add 300. And if you’re following a muscle-building program like Body Beast, add the recommended calories outlined in the guide.

2. Strike the right mix of macros

Whether your calories come from carbs, fat, or protein goes a long way in determining whether your weight gain comes from muscle or from fat.

An easy and relatively fast way to gain muscle is bulking first, then leaning out, which is the idea behind programs like Body Beast. Using this method, you only have to focus on one thing at a time — building, then getting lean, versus trying to increase mass while simultaneously limiting fat gain.

To increase weight gained from fat, your macros should emphasize carbohydrates and fat, since it’s the most calorically dense macronutrient. The bulk of that fat should come from unsaturated sources such as avocado, olive oil, and salmon.

3. Focus on post-workout nutrition

Generally, you should consume about 20 grams of protein with some carbs shortly after a workout. One way to get the right mix is with Beachbody Peformance Recover, which combines time-released proteins and phytonutrients to aid recovery and reduce muscle breakdown.

During the post-workout anabolic window, you’ll also want to limit fats, which can slow the absorption of protein. While there is some recent research that suggeststhe window may actually extend up to several hours following exercise, there’s no harm in getting nutrients in early as long as you’re sticking to your overall caloric and macronutrient goals.

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares: 12 of the Best Butt Exercises for Your Home Workout

12 of the Best Butt Exercises for Your Home Workout

With the right butt workout routine, you can increase the size of your glutes, which helps create the appearance of a tighter, more lifted derriere. After all, a shapely rear is timeless. For centuries, the butt has inspired priceless works of art, from Rubens’ Baroque-period depictions of voluptuous women to Beyonce’s chart-topping “Bootylicious.” We like big butts, and we cannot lie.

But the benefits of butt exercises are far more than aesthetic, explains Beachbody fitness expert Cody Braun. Exercises intended to tighten the buttocks can also counteract the hours we spend sitting on them.

“Because we sit down for most of our days, we teach our glutes to relax while our hip flexors stay shortened. This leads to what some call ‘gluteal amnesia,’ which also leads to compensations in the way we move, often making your low back do the glutes’ job,” Braun says. As a result, we may experience back pain or run into other types of dysfunction.

Additionally, weak glutes may be what’s preventing you from improving your 5K time or getting through a game of pick-up basketball without rolling an ankle. “The glutes are the powerhouse for most of our lower- and full-body movements, from squats to jumping,” say Braun. “If you want to increase your strength, power, stability, and limit the likelihood for injury, it is important to incorporate glute exercises into your programming.”

Want to look good in a pair of jeans and stay healthy and pain free? Bum’s the word.

Add These 12 Exercises to Your Butt Workouts at Home

You can get stronger, shapelier glutes with a few pieces of basic equipment and a handful of carefully selected butt exercises you can do at home — no gym membership or machines required. We sifted through dozens of Beachbody’s fitness programs and hand-picked some of the best exercises for glutes, including moves to tighten the buttocks and thighs as well as exercises to augment them.

If you’re not currently following a Beachbody program, be sure to incorporate a warm-up routine that includes some dynamic stretching. Braun recommends leg swings, walking high knees, glute bridges, and bodyweight squats. “You want to stretch the glutes while also activating them through contraction to get them ready for exercise,” he explains.

Triple lunge with ginga

Appears in: CORE DE FORCE – MMA Plyo
  • Stand with your feet shoulder-width apart and arms at your sides.
  • Keeping your chest up, back flat, and, core engaged, take a large step forward with your right foot. Lower your body until your right thigh is parallel to the ground and your left knee is bent 90 degrees.
  • Extend your right arm out to the right, and bend your left elbow in front of your chest so that your left forearm points in the same direction as your right. This is the starting position.
  • Raise your body several inches then lower it, pulsing yourself upward a total of 3 times.
  • “Ginga,” or swing, to the left by pushing off your right foot and laterally jumping to the left. Land softly in a reverse orientation of the starting position: left foot forward, right foot back, arms pointing left. Follow with 3 pulses, and ginga right.
  • Repeat the sequence, completing equal reps on both sides.

Single-leg hinge with loop

Appears in: 80 Day Obsession – Booty Month 3

  • Loop a resistance band around your left foot, and grip it with your right hand as you rise up to stand, feet hip-width apart, knees slightly bent.
  • Keeping your back flat, your core engaged, and your left knee slightly bent, raise your right leg off the floor and hinge forward at your hips until your torso is as close to parallel with the floor as possible.
  • Return to a single-leg standing position and repeat the move, completing all reps on your left leg before switching sides.

Squat with pulses

Appears in: PiYo – Buns
  • Stand with your feet hip-width apart and your arms at your sides.
  • Keeping your back flat and core engaged, bend your knees and push your hips back as if closing a car door with your butt, and lower into a squat as you raise your arms in front of you.
  • At the bottom of your squat, use a pulsing motion to raise and lower your hips a few inches. Complete three pulses before standing up. This is one rep.
  • Repeat the sequence, coming to a three-quarter standing position between each rep.

Curtsy lunge wood chops

Appears in: Shift Shop – Super Strength: 50 (as the “Double Cross”)

  • Stand upright, feet hip-width apart, holding a sandbag or dumbbell in both hands at your right shoulder. This is the starting position.
  • Step back with your right foot, crossing it behind your left leg as you lower in to a curtsey lunge. Simultaneously, bring the weight across your body to the outside of your left hip.
  • Reverse the motion, bringing the weight back to your right shoulder as you step back to the starting position, then repeat.
  • Perform equal reps on both sides.

Clamshell

Appears in: Brazil Butt Lift – High and Tight

  • Loop a resistance band around your legs just above your knees, and lie on your left side with your hips, knees, and feet stacked. Rest your head on your left arm, and place your right palm on the floor in front of your chest.
  • Bend at the hips, swinging your legs out to a 45 degree angle, then bend your knees to 90 degrees. This is your starting position.
  • Keeping your core engaged and your heels together, raise your right knee as far as you can without rotating your hip or lifting your left knee off the floor.
  • Hold for 1 second before returning to the starting position.
  • Repeat the move, completing all reps on one side, then switch sides, performing equal reps on both.

Calf raise bridge

Appears in: Clean Week – Resistance

  • Lie on your back with your feet flat on the floor about hip-width apart, holding a pair of dumbbells on your hips. This is the starting position.
  • Lift your hips as high as possible, squeezing your glutes as you rise up on the balls of your feet.
  • Reverse the movement to return to the starting position, and repeat for reps.

Camel

Appears in: 80 Day Obsession – Booty Month 2

  • From a kneeling position, with your butt resting on your heels and the tops of your feet on the floor, hold a heavy dumbbell at your chest with both hands.
  • Keeping your chest up, shoulders back, and core engaged, squeeze your glutes as you push your hips forward to full extension, shifting your weight onto your knees.
  • Pushing your hips back, slowly lower your body back down onto your heels, and repeat for reps.

Bowler

Appears in: PiYo – Buns

  • Stand with your feet shoulder-width apart. Bend both knees slightly and shift your weight to your left leg. This is your starting position.
  • Step your right foot behind and outside your left foot in a curtsy lunge, pumping your left arm back and your right arm forward.
  • Raise your body several inches then lower it, pulsing yourself upward a total of 3 times.
  • Return to the starting position, lightly tapping the floor with your right toes before repeating the movement.
  • Complete all reps on one side then switch, performing equal reps on both.

Jump squat

Appears in: 22 Minute Hard Corps – Resistance 2

  • Stand with your feet hip-width apart, toes pointed forward, holding a dumbbell or sandbag in both hands in front of your chest.
  • Keeping your back flat and chest up, bend your knees and push your hips back until your thighs are parallel to the floor.
  • Explode upward, jumping as high as you can
  • Land softly, immediately dropping back down into a squat to begin your next rep.

Single-leg hamstring slide

Appears in: 80 Day Obsession – Booty Month 3

  • Lie on your back with your knees bent and your feet flat on the floor, with your arms at your sides. Place a strength slide under your left heel and extend your left leg.
  • Keeping your glutes and core engaged, simultaneously bend your left knee, sliding the disc toward your body as you lift your hips off the floor and into a bridge.
  • Slowly extend your left leg and lower your hips to the floor.
  • Complete all reps on one leg before switching sides, performing equal reps on both.

Squat arabesque

Appears in: Brazil Butt Lift – Bum Bum

  • From a standing, hip-width position, push your hips back, and bend your knees into a squat. As you lower your body, place your hands on your thighs, which should be parallel with the floor.
  • As you return to a standing position, extend your arms overhead and your right leg behind you, squeezing your glutes at the top of the move while keeping your core engaged throughout.
  • Lower again into a squat, returning your hands to your thighs, and repeat the move, this time extending your left leg.
  • Continue alternating legs, performing equal reps on both.

Attitude, 21DF

Appears in: 21 Day Fix – Barre Legs

• Stand tall, hands on your hips, with your heels together and your toes turned out slightly.

• Move your right foot back, lightly touching the floor behind you with your big toe and letting your heel drop slightly inward. This is your starting position.

• Keeping your torso tall, lift your right leg behind you as high as you can, squeezing your right glute.

• Return to the starting position, gently tapping the toes of your right foot to the floor, and repeat.

• Perform equal reps on both sides.

Not in the mood to program your own butt workouts at home? Beachbody’s got your back(side). “Most of our programs offer full-body workouts that include glute exercises, but if you’re looking to gain size, Body Beast is a good go-to,” Braun says.

“For more specific glute programs, you can check out the Brazil Butt Lift series or 80 Day Obsession, which places a strong emphasis on the glutes.”

Anatomy of the Butt

Your body’s gluteal region is comprised of three major muscles that work together to move the legs and hips, provide balance, and offer stability during single-leg movements like walking, running, and climbing stairs.

Gluteal muscles – butt workouts at homeGluteus maximus

Among the trinity of butt muscles, the gluteus maximus gets all the glory. As its name indicates, the G-max is not only the biggest gluteal muscle, it’s also the largest muscle in the human body. And, due to its superficial (closest to the surface) placement, it’s responsible for providing the booty’s famously rounded shape.

The gluteus maximus originates from the hip bone, sacrum, and tailbone. It runs across the rear at a 45-degree angle and inserts into the I.T. band and femur (thigh bone). The muscle’s primary function is hip extension, meaning that your gluteus maximus is (literally) behind everyday movements like standing up from a seated position, as well as athletic feats like the 40-yard dash.

Gluteus medius

Originating from the ilium and inserting atop the front of the femur, the gluteus medius is the fan-shaped muscle responsible for abducting (lifting out to the side) the leg. The gluteus medius is also charged with medial and lateral rotation, turning the leg so the knee faces inward and outward. Without a sufficiently strong gluteus medius, you can develop an altered walking/running gait, which can lead to a number of movement related issues.

Gluteus minimus

Despite its rank as the tiniest of all the butt muscles, the gluteus minimus plays a vital role in stabilizing the pelvis during walking and running. Originating from the ilium, the gluteus minimus attaches atop the femur. Like the gluteus medius, its main functions include lower limb abduction and medial rotation.

Eating for a Bigger Booty

If your goal is to get a bigger bum, doing the best butt workouts is just part of the equation. You also need to be strategic with your nutritional intake and supplementation. Healthy, fast-burning carbohydrates consumed before your butt workout will keep your energy consistent, from the first lunge down to the last jump squat.

Just as important is your post-workout protein intake, which the body needs for muscle growth and repair. With 20 grams of protein per serving, Beachbody Performance Recover offers a quick, convenient solution. Besides fast-absorbing protein, Recover contains pomegranate extract, which has been shown to promote muscle recovery and reduce soreness.

By: 

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares: How to Get Better at Push-Ups

How to Get Better at Push-Ups

In theory, push-ups seem simple enough – lower your body to the ground, then push it back up. Easy!

But we all know that’s far from the truth. Especially if you’re not naturally blessed with the strength to do strict-form push-ups, it can seem nearly impossible to do this move with perfect form.

Thankfully, there are a few exercises you can do to get better at push-ups.

What Muscles Do Push-ups Work?

It’s well worth your while to learn to master this move, even if it seems a little out of reach at first. That’s because the benefits of push-ups are numerous.

Push-ups work many key muscles of the upper body, including the arms, pectorals (chest), deltoids (shoulders), the triceps, and also the core.

Because of this, the push-up is an evergreen fitness movement that’s done everywhere from the gym to the army barracks, and it’s not going away any time soon.

If you’re struggling to even do a single push-up, all hope is not lost. With some time, effort, and a little creativity, you can push your way to success.

Follow the guide below to kick your push-up strength up to the next level, whether you’re a beginner or you just want to improve and build more strength.

How to Do a Push-Up

Before you can get better at push-ups, you first have to know how to do a proper strict form push-up (that’s just a normal push-up).

Follow these cues to learn how to do a push-up with perfect form:

• Your feet should be together and your hands should be slightly wider than shoulder width.

• Throughout the movement, your head and hips should be in alignment with your spine, and your body should form a straight line from the crown of your head to your heels. Clench your glutes and brace your core to lock your body into position.

• When you lower yourself down, keep your elbows tucked close to your body. They should form a 45-degree angle to your torso when viewed from above.

• In the lowest position of the move, your chest should be about a few inches from the floor.

• As you come up, your shoulders and torso shouldn’t twist, and the weight of your upper body should be evenly distributed between your two hands.

Once you’ve perfected the proper push-up form, the next step is to figure out what your push-up level is.

Drop down and knock out as many reps as you can using the proper form, then use your “max reps” score to determine your level.

Can’t do any? No problem – start at level one which is the first section below.

Managed to do a few? That’s great! You’ll find the most use out of the exercises described in levels two and three.

Feel like you could do an endless number of push-ups? Check out level four for some push-up variations that are sure to challenge you.

You don’t need to do push-ups every day to get results–start by performing these of these variations a few times a week on nonconsecutive days to help you get better at push-ups. Good luck!

How to Get Better at Push-Ups

If you can’t do any push-ups, try incline push-ups and push-up static holds

If you can’t do a single strict-form pushup, try the move with your hands elevated at least 12 inches on a sturdy bench, box, or table.

These are known as incline push-ups, and they’re a great type of push up for beginners. The higher the surface, the easier the move.

You can even do them with your hands braced against a wall. Perform three sets, resting a minute between sets. When you can do three sets of 10 reps at a given height, lower your hands and repeat the process.

How to Get Better at Push-Ups - Hands Elevated

Next, practice the straight-arm plank: After your workout, hold the top position of the pushup with perfect form as long as you can.

Work up to holding it for 30 seconds to one minute.

How to Get Better at Push-Ups - Plank

Once you can do three or more push-ups with your hands on the floor level and you can hold a straight-arm plank for at least 30 seconds, it’s time to move on to the next level.

If you can do three to six push-ups, try low-rep sets and negative reps

You’re getting stronger! Here’s what you should do to keep improving. On workout days, drop and bang out a few push-ups, stopping a couple of reps shy of your max (which might mean just doing one push-up each “set”).

Do this up to a dozen times, either in straight-set fashion (resting 30-60 seconds between sets), throughout your workout or during the day at random intervals.

On those same days, practice negative reps: Take 10 to 20 seconds to lower yourself from the top position of the movement to the floor, using perfect form.

Drop all the way down to the floor, come back up to the plank position, and repeat, for a total of three slow reps.

How to Get Better at Push-Ups - Negative Reps

If you can do seven to 10 push-ups, try low-to-mid reps

Your push-up skills are getting impressive! What’s likely holding you back from higher numbers now is the “sticking point” at the bottom of the movement.

To fix it, do three sets of regular pushups, stopping a rep or two shy of failure.

Then do a set of low-to-mid reps, where you go repeatedly from the lowest position (chest a few inches from the floor) to the midpoint (chest halfway between the floor and the top of the position), again stopping a few reps shy of failure.

How to Get Better at Push-Ups - Low to Mid Reps

If you can do 15 or more push-ups, try decline push-ups, banded push-ups, spiderman push-ups, and plyo push-ups

You’re a pro! But that doesn’t mean you should abandon this great move. Now it means that you should try to master different types of push-ups instead of just strict form.

Continue to improve and challenge yourself with these four push-up variations.

Feet-elevated push-up: Perform a push-up with your feet raised on a box, bench, or short table). The higher the surface, the more difficult the move. These are called decline push-ups.

How to Get Better at Push-Ups - Feet Elevated

Banded push-up: perform a push-up holding the ends of an exercise band, with the elastic looped across your back for added resistance.

How to Get Better at Push-Ups - Banded

Spiderman push-up: starting in a plank position, swing your right leg out sideways to bring your right knee to your right elbow as you bend your arms down so your chest is within a few inches of the floor.

Push back up as you return to the starting plank position and repeat with your left leg. Continue alternating.

How to Get Better at Push-Ups - Spiderman

Plyo push-up: keeping your elbows tucked, lower your torso until your chest is within a few inches of the floor.

Then, push up with enough force for your hands to leave the ground while keeping your body straight. Land softly, and transition immediately into your next rep.

How to Get Better at Push-Ups - Plyo

 

 

How to Get Better at Push-Ups

Shared by Dr. Phil McAllister @Forward Health

Dr. Phil Shares: What Is the Best Time of Day to Exercise?

Ask the Expert: What Is the Best Time of Day to Exercise?

You’ve likely heard this advice countless times in one form or another, but that doesn’t make it any less true: The best time of day to exercise is when you have the most energy and motivation — in short, when you’re most likely to do it.

Sure, there are studies that extol the benefits of exercising at specific times (more on that in a bit), but as long as you’re smart about how you exercise, any kind of workout (cardio, HIIT, weightlifting, etc.) can be performed at any time of day and produce results.

In fact, scheduling your workout for the time of day that works best for you will almost always produce the most dramatic results, because it increases your odds of maximizing the most important workout variable of all: exercise adherence. Simply put, the more consistently you work out, the more likely you are to see results.

That said, if you’re flexible and don’t have a preferred workout time, you can potentially achieve your goals faster by scheduling your workouts strategically.

Potential benefits of morning workouts: Greater weight loss through improved fat burning.
Potential benefits of afternoon/evening workouts: Improved aerobic performance and faster strength gains.

When Is the Best Time of Day to Exercise?

The best time to work out is when you WILL work out. That might seem obvious, but the significance of that advice can’t be overstated. Why? Because workout consistency is the most important variable of all when it comes to achieving any fitness goal.

That means that if you’re a night owl, work out at night. Morning person? Work out first thing in the morning… you get my drift. Any time you’re in the mood to really “Bring It” will work because, by far, the biggest physiological changes happen to your body when you push yourself further than you’ve pushed yourself before. There’s a reason the P90X mantra is “Bring It”: The closer you get to putting in 100 percent effort, the more you force your body into an adaptive state, which is exactly where it needs to be in order to change.

While temporal “nitpicking” can help make your fitness journey easier — lifting weights in the evening might be slightly more beneficial for building strength than doing so in the morning, for example — it can also work against you if you get too wrapped up in it. Exercise and healthy eating will always trump all other advice. I’ve seen every excuse in the book, including: “I missed my optimal window for training so I skipped today’s workout.” Don’t let this happen. Unless you’re injured, sick, or overtrained, exercising is better than not exercising, so always schedule your workout when you have the best chance of getting it done.

But if you enjoy nitpicking, and have a flexible schedule and no preference for AM or PM workouts, read on for the three best times to work out, depending on your goal

1. When your glycogen stores are full

Best for: Boosting aerobic performance, especially endurance
Best time: Late morning, afternoon, and early evening

Your body can push itself longer and harder aerobically if you begin your workout with a full tank of muscle and liver glycogen, which is the stored form of your body’s primary fuel, glucose.

Glycogen is replenished by carbohydrates, and is extinguished very quickly through exercise, brain activity, and most other tasks. This means it fluctuates throughout the day and is always highest in the hours after you digest a meal containing carbohydrates. As a result — and depending on your eating schedule — your body is probably primed for peak exercise in the late morning, afternoon, or early evening.

At night, your body can store glycogen, meaning that it’s possible to wake up and train in the morning before you’ve eaten and still have enough energy to get through a workout, but that is a theoretical scenario. Most of us, especially when we’re training hard and not eating a ton, will burn through glycogen recovering from the prior day’s activities.

The result is that those early morning workouts can lead to something called “the bonk,” which is what happens when your body runs out of glycogen. Essentially, you lose the ability to push your aerobic envelope, and you feel like you’ve hit a wall.

Bonking is not one of those “good pain” times, but it’s inevitable that it will happen to you at some point. When it does, don’t try to push through. Instead, cut your losses and get on the recovery program by eating, resting, and then reevaluating your eating schedule and/or choice of workout times.

If exercising when your glycogen stores are low (e.g., in the morning) is the only time of day available, you can fix the situation nutritionally. Eat a half (or even a whole) banana, or have a cup of watered down juice before you work out. That will boost the levels of glucose in your blood, so you won’t have to tap into your glycogen stores as much. Alternatively, you can try to top off those stores by adding an extra serving of complex carbohydrates to your evening meal. If neither strategy works (you’ll know if it doesn’t — bonking isn’t subtle), it means you’re on a nutritional edge and you aren’t eating enough total daily calories to recover from your workouts. It’s time to reevaluate your daily caloric intake.

2. When your stomach is empty

Best for: Burning fat and losing weight
Best time: Morning

In the morning, before you’ve eaten, your body is more likely to tap fat stores for energy during aerobic workouts, and you can train your body to become more efficient at doing so, which is cool. You’re also “burning fat,” which sounds even cooler. While fantastic in theory, it’s not so fun in practice if you force your body into a situation where you bonk.

You won’t bonk, however, unless you’re training at a very high intensity or running or cycling for a very long distance. This means low-intensity workouts can have added benefits if done in the morning on an empty stomach. This is why in programs like P90X Doubles, we scheduled the lowest-intensity workout of the day for the morning.

In the case of P90X Doubles, however, that lower-intensity morning workout is a strength session, and thus requires additional nutritional steps to optimize recovery. The reason is that your body doesn’t store protein, so if you strength train before you “breakfast,” you’ll put your body into a catabolic (breakdown) state, which, as you might imagine, is less than optimal for building muscle. Fortunately, it’s easy to reverse the situation: have a protein shake, like Beachbody Performance Recover, or a protein-rich meal within a half hour of completing your workout.

Here are two more weight-loss advantages of an AM workout: It can decrease your appetite and inspire you to be more physically active throughout the day, according to a study at Brigham Young University in Utah. What’s more, sweating early in the day can improve the duration and quality of your sleep later on, according to researchers at Appalachian State University. That’s important because adequate sleep (more than 8 hours a night) is associated with greater fat loss if you’re trying to slim down.

3. When your body temperature peaks

Best for: Building strength
Best time: Late afternoon/evening

Your body temperature drops while you sleep, which is one reason you might wake up stiff and lacking flexibility. The discs between your vertebrae also fill with fluid as you slumber, making them more susceptible to injury first thing in the morning. Either way, it’s best to wait at least an hour after waking before you start pumping iron or doing exercises that require you to flex your spine (e.g., crunches), especially if you suffer from back pain. And if you can wait to work out until later in the day, all the better.

Here’s why: Your body temperature climbs throughout the day, peaking between 4:00 and 6:00 PM. As it rises, so too does muscle strength and power, according to a study in the Scandinavian Journal of Medicine & Science in Sports. What’s more, Scottish researchers report that exercise-induced increases in testosterone production are greatest in the late afternoon and early evening.

In sum, if you’re looking to maximize strength gains, it’s best to schedule your workout for after work, or even during your lunch hour, rather than trying to cram it in before you leave for the office. But there’s always a “but,” and in this case, it has to do with a principle known as “temporal specificity,” which states that your body will adapt to be strongest at the time of day during which you normally train. So while you might initially benefit from late afternoon strength workouts, you’re better off scheduling those workouts for (you guessed it) whenever they’re most convenient for you.

Is It OK to Exercise Before Bed?

Unless it is really the only time you will work out or the only time you feel the best, you should probably avoid it. The reason is that working out directly before bed can affect your sleep.

Most people have a hard time getting to sleep after a workout because exercise can throw off your melatonin, the hormone that regulates sleep, among other things. This isn’t ideal because sleep is very important for recovery. It’s when your body naturally produces most of its own performance-enhancing drugs in the form of hormones. If possible, eliminate anything that hurts your ability to sleep.

Exercise also requires a lot of nutrients, which are further depleted at night. If you’re on a strict diet, perhaps trying to lose weight, you run further risk by training and then not eating to recover from the workout prior to bed. If you’re on a low-calorie diet and plan to train hard at night, you should follow your workout with a nutritional recovery strategy, such as Beachbody Performance Recharge or a small meal before going to sleep.

I’m not the norm, so I’ll play the counterpoint to my point as I can fall asleep (and often sleep much better) immediately after a very hard workout. If you’re like me, there’s nothing wrong with training at night. Just follow nutritional protocols that don’t leave you depleted and starving when you wake up. I’ve done this and it can be so severe that you wake up in the middle of the night, a common issue with bodybuilders and fitness trainers getting ready for competition. This is not ideal as it means your body is essentially bonking during sleep. And while that’s okay if your goal is to pose in front of a crowd with absurdly low body fat, like a bodybuilder, it’s also a sign of starvation and, if done too long, will cause your body to begin to shut down its metabolic processes.

The bottom line is that everyone’s body responds differently. We all need to exercise and most of us can eat better. In between are a lot of individual variables. When it comes to getting your best possible workout, psychology often trumps physiology. Exercise when you can and pay close attention to your performance. Then choose your preferred workout time based on your results. It’s really that simple.

Shared by Dr. Phil McAllister @Forward Health Guelph

Dr. Phil Shares: 13 Things You Need to Know Before Starting a Weightlifting Program

13 Things You Need to Know Before Starting a Weightlifting Program

Weightlifting is straightforward in theory (you just, erm…lift weights, right?). But it’s a bit more complicated in practice. As a beginner to weightlifting, it’s confusing (not to mention intimidating) to figure out which muscles to target, how much to lift, and how often to work out. How are you supposed to know where to even begin with finding a good weightlifting program?

Although it might seem daunting at first, the benefits of lifting weights far outweigh any hurdles you might have to getting started. William P. Kelley, C.S.C.S, ATC, says some major benefits of weightlifting include improved strength, bone density, and heart health. Studies even suggest that it can help keep your brain sharp, as well as increase energy levels and decrease stress.

Trevor Thieme, C.S.C.S., Beachbody’s senior manager of fitness and nutrition content, notes that lifting weights is also an effective way to lose weight: “Weightlifting can help you lose fat faster than steady state cardio because it keeps your metabolism elevated for longer post workout,” he explains. “The result is that it helps you burn more total calories.”

But before you get to enjoy all the benefits of lifting weights, you first have to get started. The first step? Creating smart goals.

What Are Your Weightlifting Goals?

“Goal-setting is critical to guiding your weightlifting path,” Kelley says. Before you even choose a weightlifting program, consider what you want to get out of it. Are you training for a specific event, for general health, or with aesthetics in mind? Do you want to lose weight, build strength, pack on muscle, or achieve a combination of any or all three of those goals?

“Each objective requires a different strategy, and by identifying your goal or goals, you can identify the most effective training program to achieve it,” Thieme says. The tips below will help you do that.

If you need some extra guidance to help you get started, check out Beachbody On Demand’s weightlifting programs, like Body Beast (which focuses on muscle building) and A Week of Hard Labor (an intense, five-day weightlifting routine). Both programs can help you achieve the lean, muscular physique you’ve always dreamed of building. (See the results for yourself!)

13 Common Questions About Starting a Weightlifting Program

These 13 questions and answers will give you the information you need to start lifting weights, including basic training tips and mistakes to avoid.

1. What equipment do I need for a weightlifting program?

If you’re starting an at-home weightlifting program, dumbbells are a necessity — but having just a single pair may not cut it.

Thieme says you need different weights to effectively challenge different muscle groups. Your legs should be able to handle heavier weights than your triceps, for example. That’s why he recommends investing in a pair of selectorized (AKA adjustable) dumbbells (like this set of Bowflex dumbbells). “A single pair of dumbbells can replace an entire dumbbell rack, saving you hundreds of dollars—not to mention lots of floor space,” he says.

A bench is another useful piece of equipment for developing overall strength and power, Kelly says, although you could get by without one if you’re short on space.

Weightlifting program - equiptment

2. How much weight should I lift?

“You should always lift the heaviest amount of weight that allows you to complete all of your reps and sets for all of the exercises in your workout,” Thieme says.

If you can’t maintain proper form for the last several reps of an exercise, go lighter. If you can breeze through your reps with the last few feeling as comfortable as the first few, go heavier. The key to achieving muscle growth is to find your sweet spot, which in this case means a weight that challenges you without forcing you to sacrifice good form.

3. How many reps and sets should I do for each weightlifting exercise?

First, consider your weightlifting goals. “If you want increased strength, you should do from two to six reps per set. For hypertrophy [muscle growth] do eight to 12 reps. And for endurance, do 15 to 20 reps,” Kelley says.

As for sets, Thieme says it’s important to do multiple sets of each exercise, no matter your goal. Three sets per exercise is generally a good number, but don’t lock yourself into that. As long as you’re doing at least two and not more than five or six, you’re good. And if you want to increase your strength, build bigger muscles, and improve your muscular endurance, regularly vary the number of reps and sets you do.

“Optimal muscle growth occurs when you target both of the major muscle fiber types—I and II—and the best way achieve that is by lifting across the entire rep spectrum,” says Thieme. “Incorporate both heavy weight/low rep sets and light weight/high rep sets in your training program.”

4. Should I focus on one or two body parts a day, or do full-body workouts every time?

Both are effective strategies for packing on muscle. “The key is to work each body part or muscle group at least twice a week,” says Thieme, who suggests alternating between the two training strategies. “Do split training for two or three months, and then do total body training for two or three months.”

Your schedule is also a determining factor, Kelley notes. “If you can only work out two to three times per week, then a total body lifting program may be more efficient,” he says.

5. How many days per week should I lift weights?

How often you lift weights comes down to your goals and schedule as well, Kelley says. (Doe we sound like a broken record yet?)

“The ratio of exercise to recovery days that maximizes results and minimizes injury and overtraining risks depends largely on your current fitness level and the type, intensity, and duration of your workouts,” Thieme says. He recommends lifting a minimum of two days a week a maximum of six days.

6. Do I need to take rest days during a weightlifting program?

Yes! Giving yourself a day off from training is crucial to your weightlifting success. “Lifting days are where you [purposefully] damage muscle tissue,” Kelley says, while “rest/recovery days are when muscles repair and rebuild.” Both days are needed to become stronger.

If you don’t give yourself sufficient recovery time, you’ll sabotage your workout performance and hinder your results. “Training adaptations don’t happen during workouts, they happen between them, making recovery days just as important as training days,” says Thieme. “What people often forget is that, when it comes to exercise, more isn’t always better. You have to give your body the time it needs to respond to the training stimulus that each workout provides.”

How often you should take a recovery day depends on your fitness level, primary exercise type and intensity, age, and sleep habits, but a good rule of thumb is to take one or two rest/recovery days a week.

If you feel energized on your designated rest days, Kelley recommends active recovery activities, which facilitate blood flow to your muscles without overloading them. Yoga and light cardio (e.g., an easy jog, leisurely bike ride, or short hike) are good options. Also, don’t limit warm-up and cool-down activities to warm-ups and cool-downs. Perform dynamic stretching and foam rolling every day, regardless of whether or not you’re working out.

Weightlifting program - working out

7. How do I avoid a muscle-building plateau?

There are numerous factors that contribute to muscle growth, but the key to achieving consistent gains is to regularly increase the challenge to your muscles, Kelley says. “By increasing the stress on a muscle through a principle called ‘progressive overload,’ you illicit changes in that muscle, including greater size, greater contraction force, and improved motor recruitment,” he explains.

Lifting progressively heavier weights isn’t the only way to do that. “Other ways to achieve progressive overload include decreasing the rest periods between sets, performing more complex exercise variations, and switching up the exercises you do,” says Thieme. “Even changing up your grip (e.g., from underhand to neutral) can increase the challenge to your muscles and trigger fresh growth.”

8. Can I do my weightlifting program and still do cardio and other workouts?

The short answer: yes. But you need to be strategic about it. “If your focus is weightlifting, then you should use cardio as a form of ‘active recovery,’” says Thieme.

If you do a heavy weightlifting session one day, and then go for an easy run the next, you can actually enhance your recovery (and results) from the weightlifting session by boosting blood flow—and the vital nutrient delivery and waste removal services it provides. “But a heavy weightlifting workout followed by a long, hard run or HIIT session the next day can do more harm than good,” says Thieme.

If you don’t allow your body sufficient time to recover between intense workouts, the only thing you’ll achieve is an increased risk of burnout and injury.

9. Will weightlifting make me bulky?

Lifting weights can cause men to become bulky if they focus solely and intensely on bodybuilding or pure strength training, Thieme explains, but this is rarely the case for women. Why? Genetics.

Men typically have a higher percentage of type II muscle fibers, which are bigger and have a higher growth potential than type I fibers. Plus, men produce more testosterone, which is critical for muscle building. “Women do not produce testosterone at high enough levels naturally to get bulky,” Kelley says, even if they’re lifting heavy amounts of weight. That said, a woman can still increase her muscle size through weightlifting if that’s her goal. “Studies also show that while most women can’t build as much muscle as most men, they can achieve similar increases in strength,” says Thieme.

10. How do I make sure I’m lifting with proper form?

Practicing correct weightlifting form is key to preventing injury and getting the results you want. The best way to guarantee good form? “Utilize a fitness professional [like a trainer] until you feel safe and confident in the staple lifts of your program,” Kelley says.

If you’re working out on Beachbody On Demand, pay attention to the trainers as they explain the correct starting stance, movement pattern, and key form points for each exercise, as well as which muscles to engage during the moves. Having a friend observe you can also help you keep your form on point.

Weightlifting program - proper form

11. How long should I follow a weightlifting program?

In general, Kelley recommends maintaining a specific weightlifting program for three to five weeks before you mix it up. “This gives the muscles time to adapt and grow in the current program; then, just as they acclimate, you tweak the program slightly to keep progressing,” he explains.

Perhaps more important than the timeline, however, is paying attention to the way your routine makes you feel. “If you haven’t increased the weight you’re lifting after a few weeks, or if you’ve noticed a significant drop in your motivation, it’s time to switch things up,” Thieme says.

Of course, if you follow a professionally designed program, like you’ll find on Beachbody On Demand, knowing when to switch things up isn’t even a concern. “Such variation is built into the program, eliminating the stress and guesswork for you,” says Thieme.

12. What should I eat before and after a workout to maximize my performance?

Before a weightlifting workout, focus on carbs, which will help top off your energy stores. The key is to choose something that you can digest before you start exercising. A piece of fruit is a good choice if you have 30 minutes or less until you work out. If your workout is still an hour out, our go-to recommendation is a piece of whole grain toast with nut butter.

Post-workout, the most important factor is protein, which can help facilitate muscle growth and speed recovery, Thieme says. Aim for 20 grams of fast-absorbing protein (like whey) within 30 minutes of exercising. A protein supplement such as Beachbody Performance Recover makes that easy.

13. How do I know if my weightlifting program is working?

To get the most accurate and objective measure of progress, Kelley suggests recording your workouts and tracking the numbers. “If you can increase the weight you lift by five percent—or the number of reps you perform at the same weight by two reps—each week (or two), you know you are increasing strength in that specific move and group of muscles,” he explains.

Other signs your weightlifting program is working include increased appetite and physical changes like fat loss, increases in muscle size, and greater muscle definition. You can track this data by recording it in a journal or taking before and after pictures. If you don’t see signs of progress within four to six weeks of starting your weightlifting program, you may need to reassess your workout routine to see what’s going wrong.

BY:

Shared by Dr. Phil McAllister @ Forward Health Guelph

Help Dr. Phil Fight Cancer in 2018

Hi Friends,

It seems that we all know a friend or loved one, or personally struggle or have been taken from us with cancer.

I’ve felt like I couldn’t do enough over my years in practice. Until now.

I’m not a scientist and can’t find a cure on my own, but I can and will be participating with Team Kortright in an event called The Enbridge Ride to Conquer Cancer benefiting Princess Margaret Cancer Centre, one of the top 5 cancer research hospitals in the world. Through this event, I can help prevent other’s from having to struggle with this disease.

The Enbridge Ride to Conquer Cancer is a 2-day bike ride, over 200 kilometres (124miles), from Toronto to Niagara Falls, riding 100kilometres (62 miles) two days in a row, with thousands of other people.

As you can imagine, riding that far is not going to be a simple feat.   I’ll have to train and get in shape. But I’m excited that I can finally do something this big in the fight against cancer.
I know you understand why this is so important to me, and know why I’m asking for your financial support. My goal is to raise at least $2500 and I really hope you’ll help me get there or hey, even beat it.

It’s hard asking my family and friends for money, but this cause and this event are very important to me. I hope that you can donate at least $50.

The proceeds benefit The Princess Margaret Cancer Centre, Canada’s leading institution dedicated to cancer research.

Click the link at the bottom of this email to donate to me online. You’ll also find a printed donation form on my webpage, if you prefer that. Thank you for your support and concern over the last incredibly difficult year, and thank you for your support in my participation in this cycling event.

Donate Here:

Thank you in advance for your generosity!

Sincerely,

Dr. Phil McAllister

Dr. Phil Shares: 5 Tips To Avoid Muscle Soreness

5 Tips To Avoid Muscle Soreness

One of the most enduring myths in fitness is that soreness is a sign of a good workout—an indication that you not only crushed it, but that your body is also transforming as a result. The reality, however, is that soreness and workout quality are largely unrelated. Indeed, it likely just means that you pushed yourself a little too hard, or that you’re trying something new.

Of course, that reality also makes exercised induced muscle soreness incredibly normal and exceedingly common. Nearly everyone will experience it at some point on their fitness journey, and many people find it invigorating as long as it doesn’t become debilitating.

That’s where the tips in this article come in. We can’t guarantee that they’ll allow you to avoid the dreaded DOMS (delayed onset muscle soreness) monster altogether, but they can help you ditch the “no pain, no gain” mantra for good.

What Is Muscle Soreness?

Intense exercise can cause micro-tears in your muscle tissue, and that leads to delayed onset muscle soreness, or DOMS. This typically develops 12 to 24 hours after a tough workout, and can linger two or three days. The most common symptoms of DOMS include slight swelling, stiffness, and reduced range of motion in the affected joints, and increased tenderness and reduced strength in the affected muscles.

How to Prevent Muscle Soreness:

1. Pick the correct workout program

The more you push yourself, the greater your chances of getting sore. The right program—or a trainer/coach—will ease you into exercise at a pace that your body can handle. But, you know, whatever works for your psyche is probably what you’re going to choose. And that’s okay. Just be honest with yourself, and follow the rules below if you know you’re biting off a little more than you can chew.

How to Prevent (and Relieve) Muscle Soreness

2. Start SLOW

It’s very tempting to begin an exercise program with a lot of enthusiasm, but try your best to go at a reasonable pace. If you’ve never exercised before, or if it has been a long time since you have, go much easier than you feel you are capable of on day one, and ramp things up based on how you feel after each successive workout. If you’re not sore, go a little harder the next day. If you’re a little sore, take it down a notch. If you’re very sore, then there are some steps you can take to mitigate the soreness.

If you’ve been exercising, but it’s been more than a week since you last worked out, follow the same pattern but go harder based on how fit you are. A good example to use here would be to start with about half of the workout (e.g., the warm-up, cool down, and one round of exercises). When you have a better fitness base, you can advance a little faster than if you were starting from square one. In general, take about a week to get back to giving 100 percent effort. This is also the example you want to use if you’ve been training and have taken some time off.

If you’ve been exercising, but are starting a new program, base how hard you push yourself on how much advancement there is in your program. For example, if you’ve been doing INSANITY and you’re moving into INSANITY: THE ASYLUM or P90X, you can probably give it your 100 percent (although you might want to be cautious about how much weight you begin with). But if you’re coming into one of those programs from something like 22 Minute Hard Corps or FOCUS T25, you’ll want to back off a bit from what you could achieve on those first few days. Whenever your program makes a big jump in workout duration, intensity, or training style (e.g., from all cardio to all weight training or even a combination of the two)– you’ll want to hold back a bit.

3. Minimize eccentric motion

Concentric movement is the contraction of a muscle, and eccentric movement is the lengthening of it. DOMS is is most closely associated with the latter, so if you can limit it, you might also be able to limit post-workout soreness.

If you’re doing a biceps curl, you can slow down the lifting phase of the movement while speeding up the lowering phase, for example. If you’re doing plyometric (i.e., jumping) exercises, you can jump onto a stable surface (e.g., a box or bench) and then step down instead of jumping up and down on the floor.

A lot of very popular exercise programs actually target jumping and eccentric movements. That’s because they’re highly effective tools for building power and athleticism—if your body is fit enough to handle them, which it never will be unless you proceed slowly (see tip #2) and carefully.

4. Hydrate

Dehydration plays a huge role in muscle soreness. Most people are chronically dehydrated. You can actually get sore even if you don’t exercise simply by being dehydrated. And adding exercise increases your water needs. A lot.

How much water you need varies depending on your activity level, lifestyle, where you live, etc., but an easy way to gauge it is to drink half your bodyweight in ounces each day. But that’s before you account for exercise. For each hour you work out, you should add another 32 ounces (on average). This, too, varies based on the individual, heat, humidity, exercise intensity, and so forth. But you get the idea—you need a lot of water for optimal performance.

How to Prevent (and Relieve) Muscle Soreness

Water isn’t the only factor in hydration. Electrolytes are also sweated out when you exercise and must be replaced. If you’re training less than hour per day, you probably don’t need to worry about them unless your diet is very low in sodium. But if you are working up a sweat for an hour or more, it’s a good idea to supplement with something like Beachbody Performance Hydrate, which can help to maximize fluid absorption with an optimal balance of carbohydrates and electrolytes to replace what your body loses during intense exercise.

Drinking too much water can lead to a condition called hyponatremia, in which your electrolyte levels drop to dangerously low levels. While potentially deadly, it’s also very hard for normal humans to get in everyday circumstances. That’s because you would have to drink excessive amounts of water, have very little salt, and sweat profusely for a long time. So while it’s a very real danger for, say, athletes competing in Ironman triathlons, it’s not a relevant concern for most of us.

5. Feed your muscles

Unlike fats and carbs, protein isn’t stored by the body, so if you haven’t had a protein-rich meal within a few hours of working out, have a protein shake afterwards. Doing so will ensure two things: First, that the balance of muscle breakdown and growth is shifted heavily toward the latter, and second, that your muscles have all the nutrients they need to optimize their repair and growth processes.

If your shaker bottle is filled with Beachbody Performance Recover, you get another advantage: Pomegranate extract, which a study at the University of Austin, in Texas, found to reduce exercise induced muscle soreness by an average of 25 percent. And if you also consume a serving of Beachbody Performance Recharge, our overnight protein supplement, before bed, you’ll double down on soreness-fighting phytonutrients with a dose of tart cherry extract.

What Happens If You Do Get Sore?

No matter how diligent we are, we all seem to mess this up, somehow, sometimes. Depending upon how much you skewed it, you can be back at full strength within a few days. Occasionally, you’ll go way beyond what you should have done. In such cases, you can be out up to a couple of weeks. When this happens, there are a few steps you can take to reduce muscle soreness. Stretching and massaging your muscles are two ways to get on the fast track to recovery. Check out our other tips to help you relieve sore muscles and get back to your workouts feeling better than ever.

Shared by Dr. Phil McAllister @ Forward Health Guelph