Fitness Together Brecksville: May 2016

Tuesday, May 31, 2016

Personal Training Can Help Multiple Sclerosis!

Personal Trainer Lisa Clark working with Cindy K at Fitness Together

In It....Together!
As Seen in Mimi Vanderhaven
by Patricia Nugent

Just as personal training has adapted over the past decade to focus more on functionality and less on performing moves from a fixed position, so too has its positive benefits for those suffering from chronic and debilitating ailments or disabilities.

At Fitness Together in Brecksville, the trainers’ wide range of experience helps them tailor plans for clients to address restrictions head on and improve their independence and quality of life. Vicky M. and Cindy K. have multiple sclerosis, but as they like to say, it doesn’t have them.

“Our trainers do their research,” says Sean Sullivan, who is both a personal trainer and the owner. “They come up with creative plans that produce results.”

Says Personal Trainer Lisa Clark, “There is a heightened sensitivity when working with a client with MS. You don’t know what you’re going to get walking in the door. It might be a good or bad day. And if it’s not a good day, I modify the workout to fit the person’s capabilities.”

Mastering Tiny Victories
For Cindy, getting out to see a movie with a friend and using a walker instead of a wheelchair are tiny victories.

“What makes those victories possible is consistent training,” she says. “For instance, I worked hard to be able to stand alone and lift weights.”

“I always wanted to box,” she says. “And the trainers made it possible by sitting down with me and modifying the moves. I love it!”

For Vicky, TRX training has helped her build muscle and enjoy the workouts, which have improved her mobility and helped her lose body fat.

Stretching is a key element for both ladies, and the trainers stretch them out on a massage table after workouts, as well as teach them stretching routines to do at home.

In addition to the physical benefits of training, the ladies point out that training boosts their mood.

The excellent news from both clients’ doctors is a clean bill of health, the symptoms of MS are being held at bay.

“I have MS, but I also have a lot of life to live. The trainers here are helping me make the most of it,” says Cindy.

In addition to Sean and Lisa, the other nationally certified personal trainers at the studio include Adam Teplitz, Amanda Ricci, Steven Madden, Brooke Kratche, Kelly Bailey, Justin Traft and Michael Roberto.

Cindy and Vicky report they enjoy the private training suites, each of which is outfitted with the latest equipment, from cardio machines to TRX suspension bands, medicine and stability balls and weights geared to both individual and small group pack sessions.

Cindy K may have MS...but MS does NOT have her!

“We’re All in this Together”
Cindy says the trainers have become like a family for her, cheering on her victories and taking pride in her improvement.

“No matter how hard a day I might be having, I always look forward to coming here,” she says.

“I hope people out there who might have a physical challenge realize the benefits of having a program customized to their capabilities that pushes them to achieve and function at their highest level,” says Sean.

Fitness Together is located at 8251 Chippewa Road, in the back of the Heinen’s Plaza in Brecksville. Hours are Monday through Friday, 5:00 a.m.-9:30 p.m.; Saturday, 6:00 a.m.-3:00 p.m.; and Sunday 7 a.m.-1 p.m. For more information, call 440-550-4862, or visit the website at FitnessTogether.com/Brecksville.

Tuesday, May 24, 2016

How Can I Change My Fitness Routine If I've Plateaued?

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.

How Can I Change My Fitness Routine If I've Plateaued?

Adam Teplitz: We've all been there. Whether it's losing weight or increasing strength, we hit that point in our progress where everything comes to a halt. First and foremost, you can't let this discourage you. In order to achieve success and reach your goals, you have to grind through these low points. Take pride in not only achieving the large goals, but making small process as well.

Start by re - evaluating your fitness routine. Make sure you're switching up the exercises, reps, sets and rest period. The body is remarkably adaptable. It's important to constantly shock your body with muscle confusion. This should be done every 4 to 6 weeks.

Frequency is also key. If you're looking to increase your squat, prioritize it and squat three times a well instead of 2.

Another option is adjusting your goals. If you're focused solely on weight loss, shift your focus to strength.

The important thing is not to put limits on everything you do. There are no limits in your fitness journey. Only plateaus. Plateaus that you will go beyond.

Amanda Ricci: There are several ways that you can go about changing up your workout if you've either plateaued in strength or weight loss. Some changes you can make include: increasing the intensity through the amount of repetitions you do, adding some high intensity interval exercises, or adding instability to an exercise that your currently doing. By altering one or more of the techniques of the exercise that your doing you'll be able to either target a wider variety of muscles or work that muscle harder. The method that you choose to incorporate should match the goal that you are trying to achieve. For example, if you've hit a weight loss plateau, it may be necessary to incorporate more multi-joint exercises into your program. Cardio intervals in between exercises are also effective in boosting weight loss. On the other hand if your goal is strength training you could incorporate drop sets into your exercise circuit. This means that you start off lifting the heavier weight and then when the muscle becomes too fatigued to continue lifting you start using the lighter weight until you complete the remainder of the repetitions.

Assisting individuals in overcoming plateau's is something your personal trainer specializes in. These are just some of the techniques that a trainer may use to help propel you towards reaching your goals. We have many more exercises and skills in our toolbox.

Justin Traft: Many clients ask what they should do if they are plateauing . Simple answer to this . You need to change it up. See after awhile the body becomes use to the routine and you stop seeing results you once saw because the body has gotten comfortable with the muscle contractions and movements asked from them. You should always change it up at least every 6 weeks. Sometimes depending on what you are trying to accomplish you may need to change sooner. I personally change mine quiet frequently. Keeps the body consistently guess. Also another way of changing it up would be change weight meaning going up a little for less reps or going down for more reps muscular endurance. Also , tempo is a big thing. Change your rep speeds can also mix it up and keep the actin and myosin fibers guessing also type 2 fast twitch muscle which people rarely hit. Another thing don't be afraid to step out of your ordinary box and change up routines. Changes your days you do cardio maybe earlier in the morning before work to boost your energy throughout the day or instead of your traditional weight training days may sub one for a hybrid of cardio movements and weights or resistance. Also, don't be afraid to try new foods in your diet to add some spunk and change. Sometimes the little things are what brings us the greatest happiness. Meaning do the little things right. Sometimes that's the missing piece to the puzzle. Happy fitness !!

Brooke Kratche: Often times a plateau is just a mental block but physical plateaus can occur. If you think you hit a plateau, think about your habits. You may have just lost a bit of motivation since the honeymoon stage of your new exercise plan is over. Start making daily and weekly goals to keep yourself motivated and get excited about reaching them! Brag about it to random people in Heinens, I'm sure they will give you a high five! If you are being honest with yourself and you are doing everything right and working hard, your metabolism may have caught up with you. It's time to switch things up. Bump up your weights, work a totally different muscle, confuse your body! In the movie Semi-Pro, Will Ferrell completes the first ever alley-oop. The refs were so confused they called a double foul on the same team (for all of you Cavs fans, that's not a thing). Confuse your body in the same way, do something completely new so that it does not know what to do except burn double calories. You got this, push through!

Steven Madden: If your progress has plateaued, it's time to change things up. The simplest way is to change the rep scheme. If you've been doing three sets of ten for eternity, change it. Five sets of five, four sets of twelve, or three sets of twenty, will help coax the changes of of your body. Another technique is to change the routine all together. Go from three days a week to four. Do all new exercises, try two days a week of tabata. Change the stress you put your body and it will have no choice but to adapt.

Tuesday, May 17, 2016

What are Some Great Ways to Work On My Upper Body Posture?

Trainer Tuesdays

What are Some Great Ways To Work On My Upper Body Posture?

Fitness Together personal trainer Sean Sullivan working with a Client on the TRX Row - one of THE BEST exercises for upper body posture!

Adam Teplitz: Proper posture is vital in living a pain free, injury free, comfortable life.
Good posture aids in breathing, digestion, circulation and overall well-being.
Here a few exercises that assist in improving and maintaining proper upper body posture:

1) prone thumb raise. This exercise strengthens your back to encourage a more upright standing/ sitting position. Begin by lying on the floor with your arms straight and in a 'Y' position. Rotate your arms outwards , make a fist and point your thumbs to the ceiling. Before lifting your arms off the ground, pull your shoulder blades back and down to squeeze them. Move arms up and down for 15 to 20 reps.

2) dumbbell external rotation. This exercise targets the rotator cuff. Begin by lying on your right side with the left arm bent at 90 degrees and your elbow resting on your left hip. Holding a light dumbbell in your hand , lift your firearm up by rotating the shoulder up and down.

3)standing wall Angels.
This exercise improves your shoulder range of motion and strengthens the rhomboids.. The muscles in between your shoulder blades.
Stand against a wall with your feet about a foot from the base. Lean against the wall and raise arms to your sides at 90 degree angle. Pull shoulders back and down while you slide the backs of your hands as far up the wall as you can manage.

The key to proper upper body posture is consistent exercise and stretching.

Amanda Ricci: Technology has advanced our society, created jobs and boosted the economy. It should come as no surprise that with our obsession with technology it has caused a strain on our bodies since it's use encourages activities such as: sitting for long hours at a computer while working, watching television, and looking our cell phones or iPads. This isn't even bringing into consideration those who might have bad vision who are using these devices and may be slumping forward even more so.

As we are engaging in these activities we start to lean forward, put our head down to look at our cell phone and after awhile our shoulders start to slump over and we begin to develop neck pain. In a society that is not conducive to good posture, there are several steps that you can take on your own to correct your posture in order to reduce back and/ or neck pain.

Whether at your office job or while driving in your car, it is important to make sure that your knees are at the same level as your hips. This will reduce the strain on your low back. It is also important to keep your ears in line with your shoulders and the shoulders in line with the hips. Some people in doing this may lean backwards but you do not want to do this. Instead it is important to keep you spine in a neutral position. Reason being is that your head weighs 10 pounds, this can put pressure on your cervical spine. Imagine the pressure that is putting on your neck if you are leaning forward or backward especially for long periods of time during the day or your staring down at your phone or tablet.

To counteract some of this pressure that is put on the neck, and back here are some tips that you can follow to reduce the strain that you may be putting on your vertebrae:

1. While sitting in your vehicle, use the head rest by keeping your head back and your chin tucked.

2. Adjust your office chair and the seat in your car so that your hips are level with the knees.

3. While working at the office it is important to take breaks. For example, stand up when talking on the phone or when doing other tasks that you do not need to sit down for. An alternative to sitting frequently may be finding out whether you can get a standing desk or use a yoga ball for a chair while at work.

4. A few other things you can do is stretch at your desk, suggest active meetings where you walk and talk to your boss or getting up every 20 minutes or so to walk laps around the office.

There are several different exercises that you can do that will help to improve your posture so that you are able to strengthen the muscles that support good posture. One of these exercises are close grip rows either with a resistance band or the functional trainer. This is going to help bring your shoulders back to support an upright posture. Another good exercise is the chin tuck. It is great for helping to strengthen those neck muscles that support the head and cervical vertebrae. Other exercises you can do are abdominal exercises. Your core is your body's center of gravity and it helps to hold us upright to support the rest of the bones and muscles in your body. A strong core is essential for good posture. A good core exercise is holding a plank.

In addition, to these exercises make sure you are trying to practice good posture. It is also necessary to stretch those muscles that may be tight so that you are able to bring back those shoulders even more and open up the chest. One of my favorites because I feel it is the most effective is the open door stretch, where you would literally use a door frame. It may be necessary to hold this stretch anywhere from 30-90 seconds depending on how tight your pectoralis muscles are.

Justin Traft: There some great ways to work on upper body posture . One being when you are working either pressing over head or shoulder press making sure your spine is neutral position. Instead of standing doing exercises try doing the again the wall with a stability ball to practice retracting your shoulders and work on keep the chest up shoulders back . Also , try using a resistance band that's is light stand against the wall with the handle on each arm try pressing out and up. Make sure it's light so you can get full range . Work on keeping head up , chest up back in line against the wall.

Brooke Kratche: Have you ever been told you have poor posture or noticed it yourself? It's a very important issue that could lead to some future issues including serious back pain or even some gastrointestinal problems. It's crucial to address the core issue here (that was punny). Strength in your lower back as well as your core will allow you to stand and sit straight consistently. We do many different core exercises during our sessions so pick your favorites and do them until it hurts to laugh! Then come in to our studio so we can tell you jokes! Second, lower back strength can be achieved by a series of exercises as well. Check out our March 29th blog to see all of those creative ideas!

Posture is not solely a strength issue, it's a big mental roadblock. I recommend a product called Lumo. Lumo straps onto your clothing and whenever it senses you slouching it vibrates just enough to remind you to sit straight. Simply working on good posture all throughout your work day will strengthen the necessary muscles you need to sit straight consistently including your mind.

Michael Roberto: As we age, we tend to lose our posture and slouch which leads to back problems along the road. Here are a few ways to prevent yourself from such a fate. Exercise is a great way to keep your posture strong, as resistance training is all about keeping good form. Another way is to stretch your back, shoulder, neck and leg muscles. Stretching increases blood flow to the muscles, keeping them at their best. Stretching also keeps the joints moving through a full range of motion. Yoga combines strength training and stretching so it can fit your posture needs. These are but a few ways to keep you from slouching in the future.

Lisa Clark: Here are a few great ways to help your upper body posture:

11.) Walk/sit with good posture. Keep your chin parallel to the ground and tucked in to chest, shoulders back and down (squeeze the pencil), and chest up

22.) Do not sit still in the same position for an extended period of time, get up for 5 minutes to stretch or move around for every 1 to 2 hours of sitting.

33.) Exercise regularly and don’t forget to STRETCH! Exercise keeps muscles strong to provide proper postural support and stretching prevents unnecessary muscle tension and stiffness.

Steven Madden: If you want to work on your posture, some good exercises are band pull-aparts, or TRX "T's". After that, some face pulls with a cable or a resistance band. You can do three sets of 15 of 2 of these exercises as a warm up before your workout, three times a week, and these will help improve your posture.

Tuesday, May 3, 2016

What Was the Most Challenging Workout You Have Ever Done, And How Did You Make it Through?

Trainer Tuesdays

What Was The Most Challenging Workout You Have Ever Done, And How Did You Make it Through?

Brooke Kratche: It's hard to pinpoint my hardest workout ever but I would have to think it probably involved an angry basketball coach. There was one practice that slightly resembled the "again" scene from the movie Miracle. If you've seen the movie, you know what I'm talking about. It was brutal. I had teammates not even make it to the line before she would yell, "again!". Looking back it's pretty funny but at the time I was sure I would never again see the light of day. The important thing is my whole team survived that day and we look back on it and laugh... often. We now have many inside jokes about it that are overused and still not old. How did we get through it? Because we were in it together. Going through a tough workout is hard on its own but if you have someone with you encouraging you and reminding you that you can do it, it is a whole lot more realistic and doable. That's why we do what we do, so that you can go harder and make it through the tough workouts that seem unending and impossible! At Fitness Together you never have to do it alone.

Personal Trainer Brooke Kratche laughs now but suffered through an "Again!" workout

Amanda Ricci: Most challenges that you may face are 4x more mental than they are physical. That is unless you’re lifting an enormous amount of weight or running a distance that is more extreme than what you have been training for. I use several different tactics to get myself through difficult workouts. One of the most challenging workouts I have ever done has been a really difficult leg work out that I constructed. During the workout, I will just try to get through that particular exercise and focus on how many repetitions I have already completed rather than how many I have left to finish. I will then also focus on my breath and inhaling during the release portion of the exercise, and exhaling during the muscle contraction. When I am competing in running races and I find the race to be getting difficult I will start counting up to 10 in my mind, and then when finished counting up to ten start over again. Because you can do anything for ten seconds!! No matter how much longer you have to run it or the amount of reps left there are to complete, incorporating some of these techniques can be used to assist you in your workouts. Different techniques work for different people, so if these don’t work feel free to experiment with different ones on your own. It is also good to be realistic with yourself as far as what you think is challenging as opposed to what could be dangerous. For example, if you have been curling the 15 pound dumbbells then it would be wise not to just move yourself up to the 30 pound dumbbells. Or if you’ve only been running 5k races then just going out and running a half marathon would probably not be a realistic expectation from yourself.

Steven Madden: The hardest workout I have ever done was Kris Gethin's 12 week trainer. This was a beast of a workout. While we tend to change the protocol every four to six weeks for our clients, this changed every week. This prevented me from adapting to the workout at all. I was suffering from DOMS almost every day. One week, reps would be as high as 50, or I would be doing 10 sets of an exercise. The first few weeks were fine because it was new and exciting. I did start to bog down though shortly after half way through because I knew how punishing the workout was going to be, and it made starting hard. I just made sure I kept going to the gym, as long as I was at the gym, I knew I would move the weights. The last few weeks were physically awful, but easier mentally to get through because I saw the end of the tunnel. I never look at it as a whole though. I just focused on today's workout and prepping for tomorrow's workout. It was just too much to worry about otherwise. Just break it all into digestible chunks.

Personal Trainer Steven Madden says Kris Gethin's 12 Week Trainer in a Beast!

Adam Teplitz: My most challenging workouts are any that involve high intensity interval training (HIIT) or using more weight than I'm accustomed too. I employ a few different strategies to conquer the workout.

One is repeating over and over again ' I think I can, I know I can .' Mantras can be the necessary motivation to keep on trucking to the end.

Another strategy is breaking down the workout. I focus on one exercise at a time as opposed to the entire workout.

This might sound counter intuitive, but I savor the pain. 'pain is weakness leaving the body,'
When I'm strength training, I hone in and focus on the specific muscle targeted by each exercise. This helps me maintain proper form, and remember, each lift will bring me one rep closer to my goal.

Ultimately, keeping a positive mentality will help break through barriers and take your workouts to the next level.

Justin Traft: One of my most challenge workouts I have ever done was plate carries, plyo box jumps and deadlifts. Let's just say the lack of oxygen was a real thing. My legs could barely hold me up. But I thought to myself if I can make it through this, this is basically as hard as it gets. Then I thought about how good this workout really is for me in terms of leg training and cardio vascular, so I kept pushing. One of my favorite quotes I kept saying is “Mind over matter”! There's nothing you can't do when you put your mind to it. The key is to always find something inside yourself that will give you the drive to finish. I finished the workout and ended up doing it once a week to keep myself honest.

Michael Roberto: my toughest workout had to be when I was first learning to first do barbell front squats. It was awkward to hold as the weight was on the front of my shoulders, something I was not used to. I was also doing my best to focus on my form and not lift my heels off the ground. On top of that I was squatting 155 pounds so the load was heavier than normal. But I overcame the challenge by imagining myself doing the exercise with flawless form for 6 reps. That visual imagery allowed me to be strong and do the exercise with little problem or irritation. Now, I can front squat as well as my back squat.

Personal Trainer Michael Roberto worked hard to master the Barbell Front Squat