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

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.

Summer is hear and its time to look good and feel great!

Summer is hear and its time to look good and feel great! I'm excited to finally put out some postcards to help promote my personal training business and get the word out to more people. I'm offering one-on-one personal training sessions as well as group bootcamp-style sessions in various locations around the city. I will be doing a group bootcamp session in Queens in July so make sure to check my page on Facebook under Gael Guevara, CPT for more information on upcoming events. There are also many ways to save and still get in shape! Get rid of that boring and expensive gym membership and invest in yourself and get results! Refer a friend who purchases a training package or purchase a package of 12 sessions or more and get a 10% discount. Your first session is free so there is no excuse to not come and try it out.
For more information reply to this posting or contact me at 917-459-8779

Don't forget your form! Cardio the Right Way

Performing proper form at the gym is essential to getting the most our of your workout and also preventing injuries that could keep you out of the weight room and out of shape for weeks or even months! So why risk it? Always make sure that you are executing the exercise correctly and with proper form. If you are unsure, ask one of the personal trainers at the gym that you go to. They will most likely want to help and if they don't...then you are probably going to the wrong gym. So, going back to form. Many times when people think about proper form they think about form when lifting heavy free weights or using the strength training machines but the truth is that correct form applies to everything you do in the gym - from simply how you pick weights up from the floor to how you keep good form when do your cardio sessions. Cardio is the part I want to emphasize on because its the area that I see most people forget about. How many times have you seen someone on the treadmill holding on for dear life with the speed cranked up all the way? Or someone who's loud stomping on the treadmill disrupts your favorite tune on your ipod? How many times have you seen someone on the StairMaster but they look like they might as well be lying down or taking a nap because eventhough their legs are moving the rest of their body is hanging off the machine? Take Notice next time you go to the gym. Cardio equipment should be used with proper form too. Incorrect repeated motion can cause your body a lot of damage in the long run. By preforming proper from you may also be able to even burn more calories so don't cheat your body out of having a complete body workout! If you feel your body is having to compensate during the exercise then slow down! Reduce the speed or the intensity level and build your capacity slowly over time. Get familiar with the machine and its various settings. Again don't be shy to talk to a personal trainer at your gym! As you progress, increase the intensity of your workouts by increasing speed, platform grade or program from time to time. Burning more calories is all about keeping your workout exciting and changing all the time. Also, keep a neutral spine during cardio exercises like the StairMaster, treadmill, and elliptical machines and use the handles or bars with a light grip if needed. Also when using stationary bikes make sure that the bike is set to your height and that your legs when completely extend still have a slight bend. Over extending the knee in this machine in repeated motion can cause injury to the knee. So go on take your cardio to another level and do it right!

Don't go to the gym without them...

Have some of these? Before you head out to the gym for your next workout consider stopping by your local sports store (Paragon Sports, Modell's or even Target's sports section) and checking out the workout gloves. Gloves are not only for serious body builders. They come in all sizes, colors and different types of materials so make sure to scope out which ones feel the most comfortable. Try them on at the store before you buy them!!! Don't be intimidated. Not all the gloves of the same size are the same. They can vary depending on the brand so...yes try them on! You want to make sure that they feel snug in your hands and not too tight or too loose. Gloves will not only prevent you from getting painful blisters and/or rough calluses on your hands but will also improve your grip, giving you better control and a safer workout.

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Contact Gael at 917-459-8779

Gael Guevara, Certified Fitness Trainer
(You can also find me at Crunch Fitness, Park Slope - Contact me for an appointment)