Fitness Together Brecksville: June 2016

Tuesday, June 28, 2016

Tips to Avoid Heat Exhaustion & Stay Hydrated This Time of Year

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff of expert personal trainers. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the personal trainers at Fitness Together Brecksville.

What are Some Tips to Avoid Heat Exhaustion and Stay Hydrated This Time of Year?

Lisa Clark: During the hot summer months, it is nice to spend more time outdoors and take part in outdoor exercise activities such as running, biking, rowing, golf, etc. But to do these activities safely and avoid dehydration or heat exhaustion, it is important to drink plenty of fluids. I make sure I drink 12-16 oz of water before starting an activity outside, and I make sure that I am drinking approx 8 oz of fluids for every 15-20 min of outdoor exercise. I usually will alternate between water and Gatorade or some sort of electrolyte drink to replenish the electrolytes we lose when we sweat.

I also wear lightweight and looser fit clothing and if possible I try to go out first thing in the morning or early evening, in order to avoid the hot direct sun of the afternoon.

Make sure you listen to your body, if you are excessively thirsty, chances are you are dehydrated and need to drink water and/or sports drinks.

Brooke Kratche: It's getting hot out there, guys! It is so important to stay hydrated especially when getting some exercise. There are lots of ways to fight overheating and dehydration such as wearing light clothing and staying out of direct sunlight. However, my best advice to you is to find the right water bottle. For me, I use a tumbler with a straw, I drink much more with a straw than I would if I had to open and close a bottle. But it's different for everyone, find what works for you! Drink up (water)!

Adam Teplitz: As we take to the outdoors during the sweltering summer months, it's important to take proper precautions to prevent heat related illnesses.

One common heat illness is heat exhaustion. The skin becomes cool and clammy, profuse sweating occurs and the breathing becomes rapid.

There are many steps that can be taken to avoid heat illness.

These include :
-Stay hydrated properly with water and diluted electrolyte drinks
-always rehydrate after daily exercise ; keep a weight chart that is measured pre and post exercise so you know how much water to replace ; 8 ounces of water for every pound of body weight lost.
-wear loose, comfortable clothing
- make sure to acclimate to your environment ; if you spend all day indoors, you are more likely to suffer from heat illness , exercising in an outdoor environment.

Amanda Ricci: Tips to avoid heat exhaustion and/ or stay hydrated this time of year:

Heat exhaustion is an illness that occurs in the hotter months of the year and often occurs in addition to dehydration. Those at higher risk for dehydration are older adults, young children, those who work outdoors, and individuals with high blood pressure. According to the Centers for Disease Control and Prevention, “In the United States, heat waves claim more lives each year than all other weather-related exposures combined (hurricanes, tornadoes, floods, and earthquakes).” Lawson, L. E. (2008). Heat Related Illness. Retrieved June 28, 2016. Most of these incidents occur due to lack of acclimation to the hotter temperatures and a high percentage occur in the month of August among high school football players. Heat interferes with the body’s natural cellular processes and an influx of inflammatory cells are produced to assist the body in dealing with the stresses placed upon the body.

Several different factors can affect the body’s temperature which include: amount of clothing, color of clothing, medications, level of hydration, caffeine intake, poor circulation (if you have diabetes), and alcohol intake. With that being said, this is not to say that you need to avoid going outdoors. It just means that you should prepare yourself and your family for upcoming trips, sporting events, and other days where you plan to spend a few hours outdoors in the heat.

Some tips that you can use to prevent heat exhaustion are: drink plenty of fluids, wear sunscreen & light weight as well as light colored clothing, Also try to schedule any intense outdoor activities during the times of the day that are cooler such as before 10:00am and after 6:00pm. Drinking Gatorade and other sports drinks that will replenish your electrolytes and help to increase your level of hydration will also help to prevent heat related illnesses.

Mike Roberto: With the weather getting hotter, the chance for heat exhaustion is rising. Here are a few ways to beat the heat.

-Wear lightweight and light colored clothes

-Drink extra fluids

-Wear sunscreen with an SPF of 15 or more

-Take additional precautions when exercising or working outdoors such as drinking water every 20 minutes.

Justin Traft: Many clients often ask: ‘What are some ways to avoid becoming dehydrated during the warm summer months?’ I typically drink more than a gallon of water a day during summer months. Why you ask?--because you tend to sweat it out or you are more active then fall and winter months. Either hydration plays an important part in the body muscle need water to help with contraction either during a workout or just daily life of moving around. Also, vital organs depend on water to keep your body operating at optimal level during daily task of life. Some tips are always full a water container in the morning and keep filling it throughout the day. Keeping hydrated throughout the day also keeps the body's temp at normal reading. Sometimes during outside activity or hard workout out body temp rises and will continue to as it struggles to balance the body. This many times if not fixed can cause people to have heat stroke or heat exhaustion. Either way two things you don't want to experience. Also, once the body become dehydrated muscle cramps will also occur. Sometimes cause headache and even sickness. So make sure to stay hydrated on hot days try to take breaks in the shade. Also, try to wear loose light clothing to keep the body cool in the heat.

Tuesday, June 21, 2016

The Cleveland Cavaliers are NBA Champions---As a Personal Trainer, What Can You And Your Clients Learn From Their Journey?

Trainer Tuesdays

The Cleveland Cavaliers are NBA Champions---As a Personal Trainer, What Can You And Your Clients Learn From Their Journey?

Brooke Kratche: We did it! To those of you over 52 years young, it's been a long wait and you stuck with it to see our city win, you are the foundation of our fandom. To those under 52, this is what it feels like to win a championship! I could get used to this feeling. But we have to remember, like LeBron said, this was not given but earned. We fought through the toughest series I've ever seen to get that ring. The Cavs had to fight to keep the best shooters in the NBA out of the picture. After shutting them down, however, Green decided to step up after being relatively quiet throughout the series. The Cavs had to adjust and buckle down even more to handle the added threat. And when it came down to the end, it all rested on the confidence of Kyrie Irving to knock down the most clutch 3 point shot in Cleveland Cavaliers history. Kyrie has practiced that shot for years and years and as a result he knew it was going in before he even shot it, had he doubted himself at all, we would have gone into overtime.

What I'm getting at here is that we all want something from our workouts. We want to look a certain way, we want to be able to lift certain things, or do something without pain. Whatever it is, we all have a goal. In the same way, the Cavs had a goal to win a championship. We have to work hard to achieve our goals and we never know when we might need to change up our game plan because we were thrown a curveball. When it comes down to it, you need to know and believe that you can and you will. Just like Kyrie's shot, you cannot doubt your ability to achieve. If we are able to adjust and persevere with confidence then goals will be met.

Adam Teplitz: The Cleveland Cavaliers are the 2016 NBA champions. It's a surreal feeling to speak those words. After years of heart break, history was made.

We're no longer the brunt of all the jokes. We're champions.
It was an unforgettable moment. All the more special being able to share it with my dad.
Through it all, the Cavs were able to overcome insurmountable odds, adversity and hardships.
During your fitness journey, it's safe to say, there will be some adversity. There will be obstacles.
The last thing you should feel is discouraged. With a positive mindset and the drive to succeed, anything is possible.

As Lebron said it best himself---nothing is given, everything is earned.

Amanda Ricci: “We are the champions, we are the champions! I’ve paid my dues time after time, I’ve done my sentence, but committed no crime.”-Queen. As a Clevelander, you have probably heard this song more often on the radio within the past few days now that the Cavaliers have won the 2016 championship. If you did not know this then you have probably been living in a cave or just don’t care about basketball. We must all embrace this victory that has brought our city together, it is a defining moment and one that will go in the history books. LeBron James has followedthrough on his promise to this city, and brought the championship home toCleveland. As he stated in an interview, it was a lot of blood, sweat and tears. He said he could have asked, “God why me?” after the stakes became 3-1 but instead he chose to see the positive. This is a win that did not come without hard work. As he also stated he had to redefine his strategy. He had to remain positive and not give up.

Some of you may be in this same situation with your training or workout program where you’re not in the winning position to reach your own personal goals. Similar to LeBron, you may just need to change your strategy or area of focus in your program. Highlight your strengths, whether that includes your cardio, nutrition or strength training program. At this point, you may need to figure out when it is that you feel like you start to lose focus. For example, you could be really great at writing down the foods you eat and consuming the correct foods until it’s after dinner time. The best way to redefine your strategy is to monitor what time it is and what you’re doing at the point when you start to feel like you lose control of your nutrition. For example, are you watching TV? Did a stressful event recently occur? Once you gain control of the situation by knowing what time and what you’re doing you can then try either finding another activity to do that is stress relieving that you can do during that time, or you can limit the amount of time you’re watching TV and just try to be more mindful of what you’re doing. This is a time for reflection, and is dependent on how badly you want to reach those goals. It’s time to review those videos of your life. If you’re the type of individual who needs accountability you can recruit different family members to hold you accountable or even your personal trainer if you have one. Every small change that you make is going to add up. In order to make changes you have to start to alter your habits and switch up things in your routine so that you’re able to make the necessary behavior change to get the results you want.

Also starting off with small changes is going to be more effective than trying to make big changes all at one time. It’s similar to deciding that you’re going to running a marathon before you’ve ever even run a 5k, it’s like setting yourself up for failure. The big thing to remember is to keep trying and not give up. Like LeBron says, “In Northeast Ohio, nothing is given. Everything is earned. You work for what you have.” Once you apply this principle into your own life, you’re GOLDEN!!!

Mike Roberto: With the Cavs winning their well earned title, one can draw many parallels to how they won and personal training. First, the players trained hard and consistently to better themselves on the court. With personal training, your trainer will push you the things you never knew you could do. Also when you're consistent you are making sure that you are ready for what life throws at you, good or bad. Second, the coach motivates the players to do their best and instills them with the strength to keep going when the going gets tough. Just like the coach, the personal trainer motivates the client to keep going even when there is nothing left in the tank. Finally, the Cavs came back from being down three games to one to win, showing they can overcome adversity. As with personal training, the trainer can assist clients that have been through their own adversity and bounce stronger than ever, be it a bad hip, a bad back or just looking for a change in lifestyle.

Sean Sullivan: Did you see that block?! I knew at that moment that we had sealed the deal. That block inspired the team to keep fighting and put the game away. LeBron James knew that the game, the NBA Championship was on the line in the final minutes, and a statement needed to be made. Sometimes when clients are getting near their ultimate goal it can seem further away than ever. During those moments, I try to be their strength and inspiration to keep fighting and realize "Okay, we can do this! We're almost there.." Just like we all felt when King James chased down that block. Check out the ESPN sports science behind LeBron's block here!

As a fitness coach, I can relate to the emotions we witnessed from a proud and relieved Ty Lue. There is not much in this world that is more rewarding than being there when your clients break down barriers, accomplish their ultimate goals and do things that they never thought possible, against all odds. It's truly amazing and I thank God every day for having the opportunity to help change lives.

Tuesday, June 7, 2016

What is a Good Workout I Can Do at Home if I Don't Have Any Equipment?

Trainer Tuesdays

What is a Good Workout I Can Do At Home If I Don’t Have Any Equipment?

Adam Teplitz: If you're at home with no equipment, you still can get a great and effective total body workout in.

Complete the workout as a circuit to keep your heart rate elevated throughout.
Begin with mountain climbers for one minute to warm up. Start in a traditional push up position and alternate bringing each knee towards your chest. Pace yourself during the exercise.

1 1) Begin the workout with Sumo Squats. Wide squats will target your quads, hamstrings, glutes and inner thighs. Start with your feet shoulder width apart, chest high and head up. Slowly descend your body by pushing your hips back and then bending your knees. Bring your hip joint level your knees and then drive through your heels to extend back up. Aim for 15 to 20 reps.

2) Up-Down Planks. This will target your arms, shoulders and core. Start in a plank position with your legs straight and your elbows directly under your shoulders. Keeping your torso parallel to the floor, plant your right palm , as you raise your body so your right arm is straight. Repeat with your left arm. Complete 10 reps with each side.

3) Jump Squats
Start with your feet shoulder width apart, descend into a squat and explode through your heels into a jump. Keep your landing soft by landing on the ball of your foot before the heel hits. Complete 15 to 20 repetitions.

4 Push-Ups
Start with your arms in line with the shoulders, slightly wider than shoulder width. Keeping your torso parallel to the ground, lower your body towards the ground, leading with the chest. Bring your arms to 90 and extend back up. Complete 15 to 20 reps.

5) Fast Feet
A great cardio finisher. Alternate bouncing your legs by keeping your weight on the ball of the foot. Focus on elevating your heart rate.

Complete the circuit 2 to 3 times.

Justin Traft: A lot of clients ask what kind of workout they could do when they don't have access to any equipment. The answer is simple. You can just use body weight for exercises such as body weight squats or lunges. Of course you always have the option of doing push-ups in a wide variety of forms and movements. Example: close grip, traveling, decline, or the more advanced spider man push-ups. You can use your stairs at your house if you have them to do triceps dips or even use a chair. The most creative option is if you have a thick enough rope, you can anchor it on a beam in your house and make your own TRX suspension trainer. Which will allow you to do all the TRXexercises--- rows, curls , push-ups chest press etc. So making a workout at home can be relatively easy… just be open minded and creative!

Steven Madden: There is an easy bodyweight workout you can do at home if you have no equipment.

1. Jumping Jacks

2. Wall Sit

3. Push Up

4. Crunches

5. Step up on a chair

6. Squat

7. Tricep Dip on Chair

8. Plank

9. High Knees

10. Lunges

11. T-Push Ups

12. Side plank

Do each one for 40 seconds, resting 20 seconds between each. Rest 2 minuets and do the whole thing 2 more times.

Amanda Ricci: So whenever you’re doing any workout whether at home or in the gym always make sure you first complete a warm-up so that this way you are slowly increasing the heart rate. This is also warming up the muscles and joints to get them ready for activity and reduce or prevent any injuries. Also take into consideration any risk factors that you may have before you participate in any type of workout. Your fitness level may range from beginner to intermediate so with that in mind you can do different things to increase intensity such as using a heavy book or filling up a book bag with some books or use of milk jugs, which can end up being 10ibs if you fill them with kitty litter.

Home workout without any equipment:

Begin with a dynamic warm up by doing some leg swings front to back and side to side while standing against the wall. Then go ahead and do some arm circles and arm swings. Once you have all of your joints warmed up you can go ahead and start the workout.

Repeat each circuit 3 times

Jumping Jacks BW x 0:20 – 0:30 sec

Push-ups BW x 10-15 reps

Squats BW x 10-15 reps

Reverse Lunges BW x 10-15 reps

Bridges BW x 10 -15reps

Calf raises BW x 10-15 reps

Push-ups on incline using step BW x 10-15

Supine crab walk BW X 10-15

-Core-

Crunches BW x 10-15 reps

Toe touches BW x 10-15 reps

Russian twist BW X 10-15 reps

Have a great workout!!!

Mike Roberto: The cool thing about fitness is that you can do it with or without equipment. If you are strapped for cash, do not fret. Your body makes the perfect barbell to do a plethora of exercises. Here is a sample workout you can do if you have no equipment.

jumping jacks-3 sets of 30 seconds

Push ups-3 sets of 20 reps

mountain climber- 3 sets of 30 seconds

squats- 3 sets of 20 reps

high knees- 3 sets of 30 seconds

single leg hip hinge- 3 sets of 10 reps

plank- 3 sets of 30 seconds

side plank- 3 sets of 30 seconds each side