Baby Got -Upper- Back!

Building a sexy and strong back will not only improve your posture, it will also create a slender and lean look. That's all good but why do I really care about your back? 

Mostly because a majority of people - no matter how active - have limited mobility through their thoracic spine - mid-to-upper back. Most people carry tension in their neck and shoulders which increases the likelihood of pain and injury. I want to bring awareness to this part of your body and show you how to implement steps to help improve posture, create a healthy, flexible spine, and progress to mastering a pull up. 

We'll start with a very effective, yet underrated exercise - scap retracts - to increase range of motion and open up your shoulders and upper back. Your scaps are a postural muscle which means they aren't used for lifting but are used to maintain posture and balance. It's why you want to make sure you have mobility through your scaps and to properly warm them up prior to heavy lifting. 

It's also why - even if you're not into working out in the ways we're demonstrating - you should use scap retracts and face pulls to maintain healthy posture and mobility. Heck, you can even do these at your desk to keep posture from getting sloppy due to long hours sitting. But humor me and stand up to do them! 

Warm-Up

Unpacked and Packed Shoulders - What Does This Mean?

Scap retracts and face pulls help open up your back and shoulders and are highly important before the next exercise. Otherwise you'll end up heaving your way up to the bar and that's not pretty. Hanging onto whatever muscle you can get a line of pull on can leave you stuck in your shoulders (anterior delts) and result in hyper-extension of your lumbar spine. Tamar Rosenfeld, Certified Instructor and Owner of Studio T demonstrates unpacked shoulders - a.k.a bricking, heaving, getting stuck - and healthy packed shoulders. By starting with packed shoulders, you'll be able to raise vertically into a scap and full pull-up. 

Who knew working out could be so intricate - advancing exercises is all about your bodies ability to problem solve by integrating movements that require balance, weight shift, stability, control, flexibility and strength working together. 

Unpacked & Packed Shoulders

Working With A Partner... What's Your Job?
Know your partner's habits and try to anticipate when they will break from form. You want to be ahead of them so they never break. The less you break from form practicing, the better you will become over time.

Partner Training - your partner is responsible for knowing the form too. If you can't find a knowledgeable partner, please reach out to me for some Private training sessions on form. 

My Buddy & Me

Sitting at the computer all week, our backs and shoulders get stiff and tight. We can compensate for our computer lifestyle with daily training movements. This sequence works to open up backs and shoulders - and improve pull-up form too. The first part of the sequence is essential for everyone, regardless of fitness level, to maintain a healthy upper back and posture. Use the full sequence for ensuring your pull-ups are a highly effective training movement for back strength and athletic power. 

Recap, Reps and Resistance

Check Yo'Self Spring Challenge

I don't know about you, but I've already started day dreaming about warm summer weather. The changing of seasons is a time of renewal, and for most of us Spring Break is 4-6 weeks away.  The days are getting longer and we've seen a glimpse of spring weather between winter snowstorms. It's the perfect time to up our motivation for feeling strong and confident in our bodies. Spring and summer is a time we bare more skin so let's go into the season feeling healthy, confident and strong!

Let's get in gear for Spring with the Check Yo'Self Challenge. It's going to be 4-weeks of treating your body superbly which not only puts you on track, but also trains your mind and habits. You'll not only experience a better relationship with food... you'll look and feel better too! These are results you can sustain because I'm not about quick fixes whatsoever - you'll walk away with healthy strategies that work for you!

The challenge includes meal ideas/recipes, daily accountability with private facebook group, and 4-Plateau Busting workout videos with a weekly plan, and more! We won't completely eliminate food groups as part of this challenge, however:

Week 1: No processed foods, no added sugars, no alcohol whatsoever! It's only one week.

Week 2: We will allow ourselves a balance of 2! Two non-healthy treats and 2 drinks.

Week 3: We will take our balance from 2:1

Week 4: You'll be on your own - listening to your bodies signals and receiving strategy and accountability for moving forward.

You will discover that your cravings will be in check by eating natural, whole foods (lean proteins, veggies, fruits and whole grains), and if you're not already doing so, you may find yourself paying particular attention to food ingredients.

Space is limited to 12 people - Sign Up Here!
Deadline to sign-up is Friday, March 6th.

"Compete Like You're In First Place, Train Like You're In Second"

As an experienced trainer, I know what can happen from bad training and bad form. I'm trained to watch and correct form, so when I see it occurring in the gym, it actually pains me to watch! I try not to look, but it's my job, and so often I can't help but want to rush over and stop them, add corrections, help - especially older adults and at-risk populations. And for the show-offs who don't know any better, plain don't care (and ruin it for the rest of us), it only takes one or two of them to turn the weight room into a sea of douche baggery - and instead I should rush in with a lifeboat, paddle and name of a good physical therapist. Or maybe just hang a sign as a warning to others...
Warning: Filming A facebook Video of Hot Mess in Progress. Do Not Try This At Home!!!  

Convulsing, Contorting, Chicken Necking
Form, focus and control are essential for growth and healthy progress. Often our eagerness to achieve results - or lack of awareness and knowledge - can lead to convulsing, contorting and chicken necking (among other form violations). We've all seen people at the gym who look as if they are convulsing, contorting or chicken necking their way through an exercise. Maybe you have felt this way at one point or another. It's OK - there's a learning curve for sure, and it's not always easy to see an exercise and repeat it on your own without direct feedback and practice. Learning and executing proper form and movement patterns is important to achieving results and avoiding injury. The 3 C's should only be performed on the dance floor - late night - in the dark, dark.

While you may be tempted to go along and imitate the bad form of the "hot messes" out there, your workout is a chance to take yourself seriously. Your form matters. It carries into everything you do in life.

Showing off, trying to impress others and jumping on the latest fitness fads may be tempting, but they are no substitute for what the masters have taught for thousands of years. Conscious, mindful and intentional training creates a conscious, aware athlete and enables power, efficiency and even grace (like the flow of a pro running back). Give yourself permission to train in an optimal way. This leads to lasting, healthy results from your training and creates more power and energy in your daily life and athletics.

Get Jiggy With It 
Here's a great rowing series that is an example of training for coordinated movements, especially athletic endeavors that demand overhead skill and power. A total body movement excellent for posture, shoulder mobility, core control under tension and a healthy spine. The at home mat version of this rowing series can be done by tying a medium thera band around a sturdy pole or object about foot height.

Making sure our bodies are properly prepared for the stress placed upon it both inside and outside the gym is vital for a pain-free quality of life. A strong back and healthy shoulders are important for avoiding crappy trappy and/or shoulder impingement that can occur when pushing or pressing with improper form, and with heavy load as muscle fatigue sets in. Shoulder impingement accounts for 40-65 percent of reported shoulder pain and often persists for up to a year in some cases - National Academy of Sports Medicine. Persistent shoulder pain can result in degenerative changes to shoulder structure and mechanics.

Everybody needs a partner or trainer to help with proper form and muscle activation -- even me! I'm open to trying new forms of exercise to enhance my training, and I love learning new ways of working. My clients benefit directly because I can always teach new things to help them grow! Form & Function = RESULTS. Are you seeing the results you desire? Leave a comment below!

As the great Warren Buffett says, "3 up, 0 down" ... 

If your training isn't yielding results - train smarter. 

Start 2015 By Training Smarter, Not Harder

We're in the second full week of 2015 - are you back on track after the holidays? I'll have to admit, I'm not at my peak. Yes, I'm eating well and exercising, however not at the level my inner athlete craves. Don't let me fool you, I am not being hard on myself about this whatsoever. I know I'll get back in the game and hit my peak, then go beyond it. This is what consistency looks like for me. It's a lifestyle, and similar to a marathon the pace/intensity varies. There are specific and smart training tools that lead to long-term success. 

Here are a few reminders to help you train smarter, not harder in 2015:

If I haven't already convinced you to jump on the “Planning Ahead” bandwagon, here's one more try, it is the best way to staying fit and healthy. Let’s take a moment to reflect on what happens when you don’t plan ahead, shall we?

It’s lunchtime and you’re at work. You didn’t bring anything to eat, so you have to go out but you also have a project deadline in a few hours. Your inner athlete is freaking out because he/she needs fuel to function! There’s no time to visit a sit-down restaurant, so you dash into your favorite local eatery across the street, knowing they also have a nice selection of foods to choose from.

Once inside, you choose a sandwich, assuming it’s a healthy choice. Unfortunately, what you don’t realize is that even though each looks fresh and healthy... these packaged sandwiches are highly processed and contain high amounts of sodium and sugar. Much higher than a homemade sandwich. Doh!

Now you're back at work and the 3 pm cravings kick in... we all know how this story ends.

Nutrition Tip: When choosing packaged foods follow the 10:1 rule - go for foods that have 1 gram of fiber for every 10 grams of carbohydrates. These tend to have fewer added sugars than other packaged foods. -Harvard School of Public Health

Plan Your Food

The scenario I outlined above could easily have been avoided if your inner athlete had pulled it together to plan and prep some meals ahead of time.

Imagine this: last night when you cooked that delicious chicken breast for dinner you also made extra to eat for lunch. You popped it in some Tupperware along with some greens, and voila. Now you have a lunch to brag about (that won’t leave you feeling grumpy in the middle of the day, either).

Yes, it requires a little bit of forethought and organization (you should see my parents' fridge!). When you’re at the grocery store, you’ll need to purchase extra food so you’ll have leftovers. But the payoff far outweighs the trouble: you’ll end up saving money and reaching your health & fitness goals at the same time. P.S. my mom is a professional when it comes to planning and prepping food and she still finds it to be a struggle. She says she can make it Sunday to Thursday with prepared meals (breakfast, lunch, dinner and snacks) for two. This is not to discourage you, but meant keep you from being hard on yourself and giving up. But... your inner athlete never gives up! Be SMART by starting small and building from there.

Plan Your Exercise

When it comes to exercise, set aside time in your calendar to go to the gym or workout at home, even if you only have 10-minutes. When you actually set an appointment to exercise, it suddenly becomes and event that’s not to be skipped.

Even better, make an exercise date with a friend. An accountability buddy is one of the most effective ways to make sure you’ll be at the gym when you said you would be. The promise I made to my buddy kept me accountable on New Years Day when all I wanted to do was sleep. I felt so much better after the workout and we had fun!

PSST! Here’s a little tip: the more solid your work out routine at home, the easier it will be to hit the hotel gym when you’re on a business trip because you’ll be so used to honoring your work out appointment.

Work Your Plan Yep, I said it: work your plan! Getting into a routine is a big thing. The more regularly you plan your food and exercise, the more they’ll become second nature and staying fit and healthy will start feeling like a cinch, even after the holiday season.

Sometimes it’s a challenge to make a plan when you don’t even know where to begin. It can be extremely helpful and motivating to sit down with a fitness strategist/trainer to create a food and exercise plan that really works for you, even when you’re traveling. This is also the case when you hit a plateau and aren't seeing the results you once did and still desire.

If you’re ready to take a serious look at where you are and where you desire to be, let's set-up a free 30-minute phone consultation and begin creating a plan for success! Are you training smarter?

Check Yo' Self January Clean Eating & Fitness Challenge!

Starting January 5th you can wipe 2014 clean from all the holiday festivities and non-stop feeding frenzy - "Check Yo Self" and get back in the game! 

The challenge is $129.95 for 4 weeks and includes meal ideas & recipes, grocery lists, daily accountability from me and private forum group members, and 4-Plateau Busting workout videos with yours truly, and more! 




We won't eliminate food groups as part of this challenge - that's just not realistic or healthy, and your inner athlete knows this! - however here's what each week will look like, including 4-Plateau Busting workout videos:
Week 1: No processed foods, no sugar, no alcohol whatsoever! I think we've gotten enough over the holidays. Don't you? I know I did.

Week 2: We will allow ourselves a balance of 2 2 treats a week (anything unhealthy such as, pizza, fries, baked goods, etc), 2 healthy grains per day, 2 nights to drink alcohol.

Week 3: We will take our balance from 2:1. Vice grip.

Week 4: We will bump it back to a balance of 2.

You will discover that you can live without sweets and processed foods, and see that by eating by eating natural, whole foods (lean proteins, veggies, fruits, and minimal whole grains) will curb your cravings, increase your energy and any digestive issues, and blast fat! And if you're not already doing so, you may find yourself paying particular attention to the ingredients in your food.

Leave a comment below or message me at ash@theashfitness.com with questions & receive a link to sign-up! Space is limited to 12 people. #CheckYoSelf #IgniteYourInnerAthlete #TheASHFitness #BlastFat #CleanEating #PlateauBustingWorkouts

Register Here!

The Holidays Are Hectic: How Can You Fit It All In?

People often tell me they are "busy" and this often means they "don't find it possible" to make any sort of change in their daily routine. They don't even have time "think" about it! Funny thing is... CHANGE is exactly what they need!!! I understand the feeling of overwhelm and believing you can't fit one more thing in your day, even if it's small. Often times we feel this way because our sympathetic nervous system is running the show, which means cortisol - a stress hormone - is coursing through our bodies. Allowing our fast-paced, always busy and stressed lifestyle rule us can effect our weight, immune function and increase our risk for chronic disease. So how can you reduce anxiety and stress without relying on delicious holiday desserts as your coping strategy, and fit it all in?

Of course diet, exercise and meditation are very powerful tools, however I'm going to give you another exercise that can be added to the mix. This tip can be especially helpful if you find yourself pushing workouts, healthy eating, meditation and self-care to the side when things get hectic. One very simple self-care task I complete nightly is pre-planning my day. Sounds boring and nerdy, I know, but it's a game changer. I call it my List of Absolutes! It's a list of all the tasks that absolutely need to be completed the next day, and includes work and personal/self-care tasks. Why the list of absolutes? Well... we all have never ending TO-DO Lists that leave us feeling overwhelmed, never caught up, always behind - there is no success in a never ending TO-DO List. And... there's always something to do! No fun. So yeah, planning may be boring and nerdy, but it leaves me feeling AWESOME & ACCOMPLISHED EVERY DAMN DAY! Being realistic with myself also helps me from creating extreme expectations for the day. This list prioritizes tasks and self-care, and also helps maintain balance and focus when things pop up out of nowhere, like they so often do. I always stick to my list of absolutes unless it's ABSOLUTELY NECESSARY to put out a fire. 

A very smart and successful business coach I look up to said, "All success starts with looking within, understanding your priorities and setting the right intention." I invite you to spend some down time each evening to create your list of absolutes or list for success - whatever you want to call it! Take a look at Ben Franklin's list, it includes work, self-care, dining, reflection and sleep. Leave a comment below - share your list or tell me if you want to start planning your days!

TheAtlantic.com

Here's another short blog sharing a self-care tool that can increase your happiness quotient - Gratitude Practice 

T.G.I.F Gratitude Practice

Right now I'm reading Brene Brown's, Gifts of Imperfection, and she has a gratitude practice that I am trying out and sharing with you!

T = What I'm Trusting
G = What' I'm Grateful For
I = What Inspires Me
F = How I'm Practicing Faith







So this week... 

• I'm Trusting my Intuition about an opportunity that came about this week.
• I'm Grateful for Living In My Purpose. I no longer question what I should be doing because I'm doing what I love. However, that doesn't mean that I never question how to allow my practice to play out. 
• I'm Inspired by Commitment. I like seeing it in others and in myself. Commitment isn't always easy, but once you're in the options are limitless. 
• I'm practicing Faith by Sharing my journey with others in the hopes that it helps one, if not many, people. 

If you haven't signed up for the REAL Life Book Club Newsletter, you should! It will keep you in the loop about book clubs near you and other fun stuff.  I'll be leading my own book club in 2015! It's a space where we read books that inspire us into action!

If you liked this post, please comment below and share your T.G.I.F.