5 Helpful tips for your next diet plan/weight-loss challenge

Why do we go on diets? Why do we sign up for weight loss challenges and swear that THIS will be the year you will lose that weight? Why do we "deprive" ourselves from the things that we know are not as healthy (when you research and know the effects on our bodies) for us.  No matter what plan or diet your are on you are looking for something very simple.  You are looking for structure. Something to keep you accountable...if you think about it only for a very short time frame compared to the rest of your life.  And that is EXACTLY what it will do, it will be strict, it will be tough, and it will not be fun right now.  However if you are really listening, what you will learn about food and about yourself will change the way you eat for the long-term and that is a victory in and of itself.  

5 Helpful tips for your next diet plan/weight-loss challenge

* Ask yourself what is that grounding reason for doing this and you will find success. Ask that questions to yourself 5 times and after each answer ask but why? Write it down.
Now think of that reason when you feel like quitting or want to give up on your challenge before you've reached the goal.  
* Be a student of food and the theory behind that food program you've trying out.
* Always have a time to start and end.  After that evaluate what you have accomplished and what you were able to learn.
* Its not the end if you fail, you will not go down a slippery slope like you think you will.  Finish. Hold yourself accountable and push the reset button.
* You have to move, exercise, workout harder than you did the day before.  Write it in a journal. Why harder the next day? because you can build on your accomplishments and push past your comfort zone just a little bit more next time.  Your body is more resilient than you think.  My definition of harder is also trying something different, new or challenging.  This also involves being disciplined enough to taking days off to let your body rest and recover.

6 Weeks into the Strength Training Phase

I'm 6 weeks into my strength training phase of my program for outrigger racing and I've learned a great deal about my body so far and how to be more efficient with my training.

Mobility

First, I'm working on addressing any left/right imbalances that I find in my body. I seem to have pretty good mobility except when it comes to hip extension and I discovered this doing the cook lift and single leg bridges, I noticed my right hip did not extend fully. Before, I used to notice that my hips would shift ever so slightly when I squatted but I wasn't sure why...this might be the reason. I also realized that my right hip is also my stronger side when doing single leg exercises. One reason I think this might be the case is because I have for years skateboarded using my right leg for support on the board, over time this repetitive movement pattern might have caused this imbalance in my hip. So I've started focusing more time on my pre-workout mobility drills with specific focus on foam rolling my hip flexors. I use a lacrosse ball to roll since I can tolerate the pain of the foam roller pretty well and I feel it doesn't get as deep. I highly recommend getting one. There only about 2 dollars at a sports store and are the 2nd best thing to getting a real massage. I also spend a lot time immediately after doing hip flexor stretches to reinforce the correct movement patterns of the muscle.

Core Training

When I started the program I based my training on foundation movements like squats, lunges, pushups and pullups and I was focusing my core training towards the end of my workouts. However, Since I started reading Mike Boyle's Functional Training book, I started training my core at the beginning of my workout or in the middle of my workout instead of doing them at the end when I feel most fatigue. Mike suggests in doing it this way because you can do them when your energy is still up and you don't run the risk of skipping over them after a hard workout and this has proved to be the best plan for me and keeping me focused on the exercises which primarily are based on transverse plane standing movements and core stabilization. The stronger my core is the better I'll be able to transfer the power from my legs to my shoulders and back which translates to having a stronger and more efficient stroke.

Stability and Strength

As I started to look closer at my workouts I also discovered that my left hip and left leg strength is a little weaker than my right and so I've integrated specific training exercises that focus on regaining stability and strength on that side of my body. I first start by getting my glutes and hamstrings firing with some ViPR hip activation movements or use mini bands to do some lateral, front and reverse walks to get the blood circulating to those muscles. Then when I move into the strengthening phase some of the exercises I use and recommend to improve single leg strength are; single leg deadlifts, bulgarian squats, one leg stance overhead press, and step ups. Regaining the balance between the left and right side of my hip is essential to my success in my training come race time because even though you might think that outrigger is primarily an upper body sport you actually really get your power from the push off you can generate from the front leg as that energy carries through efficiently to your core and to the upper body as you finish the stroke.

This is just a summary of my experiences and evolution of my training as I learn more about my body and what it needs and I hope that along the way some people might find this helpful. Thanks for reading. Please repost and offer your comments. For information on personal training please contact me at gaelfitnesstrainer@gmail.com

35 years...35 exercises, classes or events

In celebration of my 35th birthday coming up on 9/13 I've decided to try 35 new exercises, classes or other outdoor physical activities I've never tried before....I'm open for suggestions I'll keep you posted on all my adventures through my training Facebook page at Gael Guevara, CPT

Can you recommend some exercises that burn fat around your waist that aren't sit-ups?

• Can you recommend some exercises that burn fat around your waist that aren't sit-ups? I hurt my tailbone again when I fell in Vegas and it really hurts but still want to work out.

• Gael Guevara Hi Vero! Thanks for your question and I'm sure many people can relate. Especially when you have a lower back or tailbone injury, situps can be very painful. However, the best way to lose a few inches around your waist actually has nothing to do with sit-ups. You can't target a specific area with exercise, genetics will determine from where your body will let go of it first. What you can control is your nutrition and see where you can cut out foods that are high in calories and low nutritional value. Basically in order to lose body fat, you have to burn more calories that you ingest. Include a regular exercise routine to your week and you'll start to increase the number of calories you burn overall.

  
  
• Gael Guevara Also, I would not recommend sit ups for you or any one with a lower back/tailbone injury. Because of the mechanics of a sit up, your spine is going into flexion each and every time you contract your abs so, overtime it can aggravate the vertebrae and disc in your spine, leading to further injury and keeping you away from doing any exercise at all. Its also not a very functional exercise. Meaning that we often don't go around actively flexing our spine (crunching) when doing every day things like brushing our teeth.

• Sit ups are for the most part aesthetic, done by body builders to build those coveted six pack abs. However, they probably are also under really strict diets to lower their body fat % to extreme numbers and if they are smart they are also working their back muscles just as intensely.
  

• Your "abs" are part of a bundle of muscles that make up your trunk and work to keep your spine from going into excessive flexion or extension. Some of the exercises that focus on the functionality of your trunk and help to strengthening it include; planks, side planks, kneeling/standing chops, back extensions, mountain climbers, shoulder taps, push ups, squats deadlifts, lunges, pull ups....as you can see your trunk(abs) is working anytime you engage your whole body so when selecting exercises, choose those that engage multiple muscle groups and you'll be sure to hit your trunk, core and abs too. Thanks again for your question! I'll post it on my blog for all to share. Keep the questions coming! :)

ViPR ready for 2011

Vitality, Performance and Re-conditioning

It's a new year, a new you and a new kind of workout! Over the past few weeks since the new year, I started implementing ViPR with my clients. ViPR stands for vitality, performance and re-conditioning and is grounded on the idea that our bodies should be trained as a whole and in a more functional way to achieve proper balance and transferability of exercise into everyday life and sport. Its an exercise tool that offers a lot new options that weren't possible before with just a dumbell or a barbell. You can also implement some of the hardcore moves you can do with kettlebells without the fear a cast iron mass of weight to fall on your head. ViPR is made out of rubber and they have different weight so you can switch them up easily. As for my own workouts, it has been a great way to implement cardio into my routine without spending countless hours on a boring treadmill. Overall, I think its a great tool if used with proper technique. It you are ready to work and improve your overall conditioning, coordination and balance this one is for you! Come out to Equinox 17th St. for a complimentary session.

Free Fitness Evaluations

I am currently offering a free fitness evaluation for folks who visit my site. If you have been thinking about starting a fitness program and don't know where to start contact me and I'll set up an appointment to go over the basics of what you need to get you started. I will also help you set up a workout plan that works for your schedule and your budget. Also, believe it or not there are many free options that you can take advantage of here in NYC and I can give you the inside scoop on how to get them. I will also demonstrate some safety tips and great exercises you can implement into your workout plan. You don't have to spend a lot of money to get a good workout at home or in the park so get out there and take advantage of the beautiful weather. I also offer ongoing fitness coaching and training. Contact me so we can start working towards your fitness goals.