Evolution Of Push-Ups

I've been asked many times if I have one favorite exercise. My answer is NO, but if I had to pick my top 5 you can be certain that push-ups would be included!

Why should you include push-ups in your workout routine?

1. The require zero equipment and can be performed pretty much anywhere (even your cubicle at work!).
2. They're extremely versatile in that a simple change in hand position can make the movement easier or more difficult.
3. Push-ups work your chest, shoulders, triceps and core.

If you need some ideas for getting started with push-ups, check out this video by Turbulence Training founder, Craig Ballantyne:




Remember to tuck your head when performing push-ups. You do not want to look forward as your neck should stay in-line with the rest of your spine.

You can check out Craig's bodyweight exercise packages HERE.

Train hard; stay strong.

Peace.

Susan

Ask The Trainer

CFB reader Helen H submitted what is a very timely question pertaining to training after a prolonged illness.

Great question with cold and flu season in full swing!

Question: I had the H1N1 flu back in August; started getting better and then came down with pneumonia. It is now October and I am only now feeling confident about my body's ability to accomplish normal daily activities. I don't think I will feel totally back to normal until I start workout out regularly.

Do you have any suggestions for where to start regaining muscle and cardiovascular health?

I read one post where you mentioned trying to regain fitness after a prolonged illness. What did you do?

Answer: Helen, I hope that you are well on your way to a full recovery!

I'd like to start addressing your question with some general guidelines:

- If you are sick with symptoms above the neck - runny nose, sore throat - it is OK to exercise.

- If you are sick with symptoms below the neck - a deep bronchial cough, gastrointestinal problems - it is best to give your body a rest for 3 days or so before resuming your exercise routine.

- If you are running a fever, no matter what your symptoms are, you ideally want to wait for 24 hours after the fever has abated before resuming light exercise.

Of course, you should always listen to your body and lower the intensity of your workout if your regular pace feels too strenuous. Keep in mind that a body that is recovering from an illness is quick to fatigue, so when you do resume exercise moderation is key.

Due to my prolonged illness I was pretty non-mobile for approximately 3 months. When I was well enough to start moving I started by taking walks - a few blocks at first and ultimately working my way up to 2 miles at a fairly brisk pace.

My next step was following the Turbulence Training Bodyweight Manual. This is a 6 month program that I am still using today.

I started with the Preparation Phase workouts which consist of 3 circuits that include

- Hip extensions
- Planks
- Push-ups
- Stability ball leg curls
- Squats
- Ab curls

Because of the limitations I have due to my illness, I have been going through each Phase of the manual at a slower pace than is typically recommended. For example, some phases take me 6 weeks rather than the proposed 4 weeks. I have also had to forgo the interval training component of the workouts, although I am slowly incorporating jogging back in to my workout.

Again, it's about listening to your body. As long as I notice improvement (and I journal everything!), it is all good. I know that fitness is a journey; not a race.

While I have always been a fan of bodyweight workouts, having to start from scratch has really made me appreciate just how effective bodyweight workouts truly are. This program is brutal - illness or no illness.

So Helen, my advice is to start by gradually re-building your endurance and consider bodyweight exercises as a means for re-starting strength training if you've taken an extended leave from working out.

Train hards; stay strong.

Peace.

Susan

Fish Is Good; Mercury Is Bad

Whether your goal is to lose fat, gain muscle, or just get yourself a little more toned in time for summer, your focus should be on including a form of lean protein at every feeding opportunity.

Protein helps with satiety and dietary protein is crucial in the rebuilding and recovery of our muscles.

There has been alot of discussion lately on various message boards in regards to 'inexpensive' sources of lean protein. Hey, the economy is not looking all that rosy and we're all looking to cut back where we can.

Stay tuned for an upcoming posting that further explores good, inexpensive sources of protein! For now, I'd like to focus on canned tuna, which I'm seeing recommended over and over again.

At first glance, canned tuna appears to be an ideal source of protein. A 5 oz can of Bumble Bee Solid White Albacore Tuna In Water will cost you around $1.99 and contains:

175 calories, 2.5 g fat, 0 carbs, 37.5 g protein

However, it's important to note that The Environmental Defense Fund has issued a health advisory for longline-caught albacore tuna (the kind used in most canned tuna) due to elevated levels of mercury. The EDF recommends that adult men and women limit their consumption of canned, albacore tuna to no more than 3 meals per month (a "meal" is defined as 6 oz).

The EDF also points out that fish is generally healthy to eat, but you should limit the consumption of certain types of fish. You can access a chart here that lists the most contaminated fish, and how much can safely be eaten each month (assuming no other contaminated fish is consumed). The advice is based on EPA guidance and the latest mercury and PCB data.

My Two Cents

All this talk about mercury poisoning should not turn you away from eating fish, which is an excellent source of heart healthy Omega-3 fats and an excellent source of protein!

You can still have a can of tuna a couple of times each month, but you also want to make certain to incorporate fish into your diet that are low in toxins. Domestic (US) shrimp, wild salmon, Pacific flounder, rainbow trout and tilapia can be eaten several times each week.

While a bit more expensive than canned tuna, I love wild, canned salmon - which doesn't need any mayo to taste good! You can literally eat it right out of the can, although salmon cakes are another tasty treat.

Train hard; stay strong.

Peace.

Susan

Milk Does A Body Good

In his book In Defense Of Food, Michael Pollan suggests that we shouldn't eat anything that our grandmother's wouldn't recognize as food.

The same can be applied to what we drink, which has resulted in my taking a very close look at my post-exercise supplementation.

I came across several studies comparing cows’ milk (whole milk, low-fat, skimmed and chocolate) to soy-based and commercial sports drinks (e.g, Gatorade, Powerade) and each supports cows milk as a good post-workout drink for both endurance and strength training.

In looking at the chemical make-up of milk, it contains casein and whey protein, carbohydrates, calcium, and a host of vitamins including D and B12. Compare that to Gatorade which is primarily composed of sugary carbohydrates, and already milk is looking pretty good.

But the news gets even better for cows’ milk as a post-exercise beverage:

- Research suggests that proteins in cows’ milk supports greater muscle hypertrophy post exercise than soy-based protein beverages.

- In addition to building more muscle, research has shown milk drinkers to lose almost double the amount of fat of athletes drinking a commercial carbohydrate beverage. Soy-protein drinkers lose no fat.

- One study found that when endurance athletes consumed chocolate milk as a recovery aid between exercise sessions, they were able to work out longer during the second round of exercise compared to when they drank a carbohydrate replacement beverage.

- Researchers have also found milk to be better at restoring hydration than other commonly used post-exercise beverages including water and Powerade.

Personally, I’m not sure I can drink enough milk to reap the same benefits that I realize from using a whey protein supplementation, but I like the idea of mixing the whey powder with skim milk and adding a banana for extra carbohydrates, when necessary.

At the end of the day however, in a pinch, milk looks to be a good post-exercise recovery aid and certainly a cost-effective alternative.

Train hard; stay strong.

Peace.

Susan

Gear Review - PUMA Velosis

What better day to release my review of PUMAs top-of -the-line, neutral-cushioned running shoe than the 40th running of the ING New York City Marathon?

I'm going to start by saying that I absolutely LOVE how this shoe looks. While this is certainly the least important consideration when choosing a running shoe, I cannot stop myself from thinking that this is one sweet looking sneaker (and yes, I have the yellow).

Ok, with that out of the way, now on to the important stuff.

My preference has always been a lighter-weight shoe with a lot of ventilation and a low profile so that it doesn't rub around my ankle.

The profile of the PUMA Velosis is spot on with my beloved (and hole-ridden) Mizuno Wave Rider and the shoe is very breathable. It weighs in at 10.2 oz (women), which is on the heftier side. However, there is a thick sock liner that delivers a very plush feel feel to the shoe, which I found extremely comfortable out of the box.

While I would like to see PUMA eventually shave an ounce off the shoe in future models, I don't consider this a deal breaker due to the other attributes of the shoe which includes an extremely generous toebox and a very plush midsole.

What took some time getting used to is the forefoot, which curves up and almost gives the impression of a forward-leaning gait. This is something that I have not experienced in other running shoes and once I got used to it, it almost made me feel as if I am running faster. It's simply an extremely comfortable toe-off.

If you're a neutral runner, the PUMA Velosis is certainly worth a look. As always, I highly recommend that if you are looking to purchase running shoes you go to a local running store where they can correctly assess your arch, gait and make certain that you're fitted for the correct size.

The PUMA Velosis for instance seems to run about a half-size shorter than my Mizuno's.

If you have a pair of the PUMA Velosis, I'd love to hear your thoughts on this shoe. So far, I'm extremely pleased with the performance and comfort and feel it's a good value for the money ($125 US retail).

Train hard; stay strong.

Peace.

Susan

Winter Nutrition For The Outdoor Enthusiast

Check out my latest article which is appearing exclusively on OhioOutside.com!

Train hard; stay strong.

Peace.

Susan

No Social Support Network To Keep You On Track?

I have been reading a lot about MasterMind Groups lately.

The concept of MasterMind Groups was first introduced by Napoleon Hill in the 1937 publication of Think And Grow Rich! You can download this book for free and it's a worthy read.

Hill wrote about the Mastermind principal as: "The coordination of knowledge and effort of two or more people, who work toward a definite purpose, in the spirit of harmony."

He continues, "No two minds ever come together without thereby creating a third, invisible intangible force, which may be likened to a third mind."

While MasterMind Groups are often used by entrepreneurs as a means to grow each member's business, they do not need to be limited to those seeking greater financial wealth. If you look at a MasterMind Group as a safe haven for members to collaborate and share knowledge and support, they can easily be adapted as a means for keeping you on track with diet and exercise.

In this day and age, claiming lack of social support in achieving your health and fitness goals is simply unacceptable. Online social networking is exploding and there is no lack of FREE support, if you choose to seek it out.

Blogs such as this one, health portals such as DailyBurn and social networking tools such as Twitter and Facebook give us immediate access to mentors, coaches and peers. I have personally made new friendships through online social networking.

If you are unable to find the social support you need at home, don't discount the Internet as a means for building a network of like minded individuals who are as passionate about health and fitness as you are; and who will support and challenge you to stay on course in 2009.

Start building your own MasterMind Group today.

Train hard; stay strong.

Peace.

Susan