Victoria Wellness Professionals

Unstable surface training. What is it? What does it mean and what are the pros and cons?

Unstable surface training has become very popular in the gyms and with personal trainers everywhere. Everywhere you look you see people performing balancing acts worthy of Cirque de Soleil.

Unstable surface training may involve equipment such as wobble or balance boards, bosu balls, stability balls and 1/2 foam rollers. I am sure that you can pick up any magazine on fitness or even sport training and come across a picture of someone squatting on a stability ball or standing on a bosu doing shoulder presses, or bicep curls.

However, you need to ask is it safe, beneficial or getting you closer to your goals.

There are certain times during rehabilitation when using unstable surface training is necessary and recommended. This should be for individuals who have suffered an ankle or knee injury. Working on an unstable surface such as a wobble board has been shown to help restore proprioceptive and nervous system reaction deficits. In other words, it helps re connect the nervous system and the muscular system to regain proper movement patterns.

Using unstable surface training in the hopes of increasing strength is not the most productive method. In a study done by Anderson and Behm, maximal isometric force output with the unstable chest press was significantly lower (59.6%) than in the stable condition. (1) What this means is that if you are going for strength gains, keep the exercise on a stable surface such as a bench.

Chest Press on a stability ball may be used to incorporate core stability work, but the weights used should be submaximal or higher rep range loads. Stability ball presses should never be used with maximum weights.

What about core muscles and their activity during unstable surface training? A study by Nuzzo, McCaulley et all concluded that activity of the trunk muscles during squats and deadlifts is greater or equal to that which is produced during stability ball exercises. It would appear that stability ball exercises may not produce a sufficient stimulus for increasing muscular strength. (2)

Everywhere you look in gyms and personal training studios, you will see a variety of equipment designed for unstable surface training. There are numerous tools in a trainers “toolbox”. All of them may be appropriate for certain clients at certain times. But, the question must be raised first – is it applicable to this situation? Is it beneficial to the clients’ needs or is the latest youtube creation.

You must ask what the purpose is of standing on a stability ball or bosu ball performing a weight exercise?

The goal of the bicep curl for example is to build strength or mass or both. Standing on an unstable surface will limit the amount of weight that is able to be utilized without losing one’s balance. If you are attempting to solicit a neuromuscular response with balance and stability, there are more appropriate ways to do that. Single leg training for example.

Unstable surface training may have some merit with untrained individuals and in some rehabilitative situations, but as with any training tool their application must be carefully considered and applied.

Till next time,
Narina

(1) Anderson K. G. and Behm, D.G. Maintenance of EMG Activity and Loss of Force Output with instability. Journal of Strength and Conditioning Research, 2004 (18) 637-640

(2) Nuzzo, J.L., McCaulley, G.O., et al Trunk Muscle Activity During Stability Ball and Free Weight Exercises. Journal of Strength and Conditioning Research, January 2008. Volume 22, Issue 1, pp 95-102

narina bosu balls, stability balls, strength training, unstable surface training, wobble boards

Happy Feet
by Todd Pelan

Our first point of contact plays a foundational role in how the rest of our body is liable to function. Dysfunction at the foot/ankle can initiate a ripple effect upon our other joints, forcing these joints to pick up the slack by moving beyond the norm. compromising these joints in the process.

Happy Foot Facts

· Encompasses 30 joints, 23 muscles, 100 ligaments, 26 irregular bones
· Absorbs shock
· Supports and distributes our weight all while providing balance
· Conforms to varying terrain
· Inspiring ankle mobility via “mobility drills/exercises” helps preserve potentially each major joint in the body

Gazpacho
by Todd Pelan

Traditionally Gazpacho was eaten by Spanish farmers and originally consisted of perhaps no more than day old bread, olive oil, and water, finally pulverized into cold soup. Today Gazpacho has taken many forms, where the only limits to this dish are of course, ingredients and most importantly a bit of creativity.

Rustically chop all ingredients into a large mixing bowl:
· ¼ lb Tomatillos
· ¼ lb seasonal Tomatoes
· 1 large Cucumber
· 1 Green Pepper
· 1-2 Small Shallots
· 3 Garlic Cloves
· 1 Jalapeño
· 1/2 cup Cold Pressed Extra Virgin Olive Oil
· A splash of Apple Cider Vinegar
· Optionally a splash of white wine
· 28 grams chopped Basil, Parsley and Cilantro
· 3 Squeezed Limes
· Large Pinch of Salt
· Fresh cracked black pepper

Simply toss and cover before placing in the refrigerator. The following evening blend into a smooth texture. Add Avocado into blender or food processor to provide creaminess. Season with salt and Pepper if needed. flavour with a Either Crème Fresh or a few bits of Blue Cheese never hurt.

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I really do get asked this all the time:

“When is the BEST time to workout?”

Well, in reality, the best time truly is whenever you are actually going to do it. Look, some people love to get their training in first thing in the morning. Some love to go during their lunch hour. And, of course, many people just wait until after work.

Hey, with some many people completely out of shape and unhealthy I’m happy whatever time you go and workout, so long as you actually go! But many people are confused as to what and when they are supposed to eat based on when they get their workout in.

And they are also baffled as to when they should take their supplements. You’re in luck if you’re one of the confused! My partners over at Prograde Nutrition have created this really simple chart that shows you examples of what you can eat and when, and it’s all based on what time of day you workout.

Plus, it also shows good times to fit in your supplements for optimal results. Even better is that they made a version for men and a version for women.

Check out the female version here: http://victoriawellness.getprograde.com/how-to-use-prograde-products-female.html

OR

Check out the male version here: http://victoriawellness.getprograde.com/how-to-use-prograde-products-male.html

Till next time,
Narina

PS – And don’t forget, Prograde has their BRAND NEW Branched Chain Amino Acids at 17% off this week ONLY. Stock up on those now at:

http://victoriawellness.getprograde.com/branched-chain-amino-acids.html

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Tingling and numbness in your wrist and hand. You have had it for months, it’s getting worse. It keeps you awake at night and making your work day painful and long. Welcome to Carpal Tunnel Syndrome – probably one of the most common syndromes affecting thousands and thousands of individuals from virtually every occupation and walk of life.

What is Carpal Tunnel Syndrome?

Carpal tunnel syndrome is a painful and progressive condition caused by compression of the median nerve travelling through the carpal tunnel. The median nerve along with nice flexor tendons pass through the carpal tunnel that is surrounded on three sides by carpal bones.

The finger and wrist flexor muscles including their tendons original in the forearm at the medial epicondyle of the elbow joint and attach to the thumb and fingers. The median nerve controls sensations to the palm side of the thumb and fingers, but not the little finger. The nerve also controls impulses to small muscles in the hand.

Symptoms of Carpal Tunnel:

The median nerve can be compressed by a decrease in the size of the carpal tunnel or swelling of the tendons. Thr resulting compression of the median nerve may be pain, weakness or numbness in the hand and wrist, also radiating up the arm. The symptoms may be worsened at night due to different sleeping positions.

The symptoms can range from mild to extreme. These worsen over time and besides pain in the fingers and wrist, loss of grip strength may also develop. Pain may also radiate to the arm and shoulder, along with swelling of the hand.

Causes of Carpal Tunnel:

Repetitive movements and hand manipulating activities may be the culprit. Poor ergonomics in the workplace and flexing the wrist at 90 degrees also could be the cause.

Prevention of Carpal Tunnel:

Stretching: stretching exercises of the wrist, hand and fingers is essential to allay the pain and numbness caused by repetitive movements. Also range of motion exercises for the fingers is important – clenching your fist tighting for 3-5 seconds, then release and straighten the fingers holding the extension for 3-5 seconds – repeating for 5 times on each hand.

Stretching Exercises:

Splinting:

A rigid split helps limit the wrist flexion thereby helping to reduce the numbness. Wearing braces at night and during the activities that cause stress to the wrist will help. Splits should also be worn at night.

Massage:

Massage is one of the most overlooked methods of treatment. Myofascial release and active stretching may help to erase symptoms of pain, numbness and tingling. Always follow massage with stretches.

Surgery:

Surgery is generally recommended if symptoms last for 6 months. Open release surgery involves a 2″ incision in the wrist which allow the carpal ligament to be cut to enlarge the tunnel. Usually done under a local anesthesia.

Recovery may take several months and physio therapy is essential to restore wrist strength. Recurrence is rare after surgery and the majority of patients recover completely.

Carpal tunnel is a painful and progressive condition. Treatment should be agressive and immediate. Do not try and suffer through the symptoms. Treat them immediately and take all necessary steps: adjust the workplace conditions if possible, use range of motion and stretching exercises daily, enlist the services of a registered massage therapist to work through deep tissue work and stretching exercises. Finally, surgery may be a necessity if all other modes of treatment are not relieving the symptoms.

Till next time,
Narina
“Monitoring, Mentoring, Motivation”

Sources:
Wikipedia
National Institute of Neurological Disorders and Stroke

narina carpal tunnel syndrome, hand numbness, neurology, wrist pain

I was reading a blog post the other day from a marketing/business expert and it raised a good topic for todays blog post. The blog post was entitled, “Stop Whining and Get on With Life”. The article dealt with making decisions about what you want out of life and being responsible and accountable for your choices.

This got me thinking about being responsible and accountable for our health and wellness.

Comments come up on a daily basis at the gym about weight loss, working out and what works, what doesn’t work etc. It seems I am answering the same questions over and over as I am sure everyone that works in this industry does.

Does it frustrate me? Never and I really don’t mind answering these same questions because at least the questions are being asked and that is, at least a step in the right direction. However, asking and doing are two different things.

Losing weight, gaining strength, getting lean all take work and hard work! If you think you are going to get the body you want, or the strength gains without hard work, then maybe working out at a gym filled with fixed stationary equipment, or plodding hopelessly on a stair climber or elliptical is more to your liking.

If, on the other hand you really, really want to make changes to your body or hit those strength goals, then buckle down and work hard. As the saying goes, “Nothing good in life comes easy”, and a lean, strong body is no exception. Stop making excuses and make exercise and good nutrition a priority. No one is preventing you from getting the body you want, except you.

If you don’t have time after work for a workout, then get up early before work and get it done. Rather than sit on the computer at your lunch hour surfing the internet, get off your butt and go for a walk or get into the gym for a lunch hour workout. No one says your workout has to be an hour – you can make some serious inroads to a lean body with a 20 minute kick butt workout!

But once again, it boils down to how bad you want it. Everything in life comes at a price – the question is, “Are you willing to pay the price?” You absolutely must make health and wellness a priority. If you don’t then you will always find an excuse. You will always have a reason for not having the body you want. It will always be someone else’s fault. There will always be a reason that you can’t achieve what you want.

Once you have decided and made that commitment to yourself that you have had enough feeling and looking lousy, then the hard work begins and you will be ready and willing to do whatever it takes. No one or no thing will stand in your way. There will be no holding you back!

The healthy, strong body is waiting for you. Each one of us is capable of attaining it. What’s holding you back? What are waiting for? Don’t put off what you can start right now. There is absolutely no reason why you can’t start right now. If there is, I would love to hear it!

Get up, get going and get committed to making a difference – to you and for you!

Till next time,
Narina

narina exercise, motivation, weight loss

I’ve been telling you forever that there are NO shortcuts.

Now, I can’t say for certain, but there’s a good, good chance you’ve been down the “magic pill and potion” road before.

Hey, don’t feel bad, most people have.

And with all the deceptive marketing and lies those companies tell you, well, it can be easy to believe them.

Look, you know as well as I do that exercise and proper nutrition are the way to go.

But as my partners over at Prograde Nutrition show you in this article, there are ways to supplement that can really make a difference with your results.

Bottom line: If you’re serious about that dream body you need to devour this article ASAP:

http://victoriawellness.getprograde.com/bcaas-and-dieting.html

Till next time,
Narina

PS – Again, there are NO shortcuts, but there is SCIENCE behind the worthwhile supplements. Be sure to read this article to see for yourself:

http://victoriawellness.getprograde.com/bcaas-and-dieting.html

narina branch chain amino acids, fat loss, Prograde Nutrition, supplements, weight loss

The 97th running of the Tour de France is made up of 1 prologue and 20 stages and will cover a distance of 3,642 kilometers. The official start was in Rotterdam on July 3rd and will finish in Paris on July 25th.

The varying distances of the daily rides are from an 8.9 km prologue, a 52 km time trial and various stages through flat country as well as the Alps and Pyrenees mountain stages ranging from 153 km to 227 km – per day!

Imagine spending 5-6 hours climbing through the Alps and Pyrenees mountains with probably a sprint finish, rest up the rest of the day and night and get back on your bike to repeat the same thing again and continue this for 3 straight weeks!

You can only imagine the condition of these athletes. They are known to consume in excess of 10,000 calories a day and will still probably lose weight over the course of the 3 weeks. But nothing is left to chance with these athletes. The technical aspects of the race – namely the bicycles and all their components are a whole other topic in itself. To say the technology has advanced over the 96 running of this race would be an understatement. Special metals that make the frames not only incredibly strong, but feather light is just on advancement in bike technology. Wind tunnel testing is also a common test to help make the bike and riders as aerodynamic as possible.

But, aside from the technology of the bikes, there is also the rider himself to consider. You can bet that nothing is left to chance with the riders as well. Each team will travel with their own physio therapists, massage therapists and associated personnel to ensure that every aspect of the rider’s rest and recovery is taken care of. One of the most difficult challenges of this type of event is the recovery of the athlete.

In most sporting event, once the event has taken place the athlete is free to rest, recover and train for the next event which may be days, weeks or months away. But, with this 3 week race, the rider has less than 24 hours to recover and repeat again for 21 days. Along with ensuring that their bodies get the treatments they need to recover, their nutrition is also an integral part of their recovery process. Not only must they fuel throughout the ride, they must ensure that adequate nutrition meaning the right foods in the right amounts at the right time are ingested to promote the recovery process.

So what can we take away from the Tour de France? We can start by thinking of ourselves as athletes as well. No, we are not competing for the honor of wearing the yellow jersey, but all of us have daily obligations whether it be work or home related that require us to be alert and ready to tackle whatever tasks comes our way.

We can all take a little lesson from the the pro riders and start to treat our own bodies like those of the athletes. Ensure you get the proper nutrition daily, starting with breakfast and continuing throughout the day with small meals. We also need to ensure that we are getting adequate rest to tackle the needs of the day. Without adequate rest you won’t be able to operate at your peak and your workouts at the gym will most certainly suffer.

Proper nutrition, adequate rest and training are just as important to each of us as it is to the professional bicycle racer battling it out in the mountains of France.

Till next time,
Narina

narina cycling, exericse, nutrition, recovery, tour de france

Quick update for you today:

First, if you’re feeling the heat this summer you definitely want to try this cool dessert from my partners at Prograde Nutrition.

It’s just what the fitness pro ordered! http://victoriawellness.getprograde.com/protein-packed-freedom-cups.html

Second, Prograde has ALL of their killer powder products – Meal replacement, Protein and Post-Workout – on sale at 10% off until this Friday, so hurry on over to this one for the coupon code! http://victoriawellness.getprograde.com/specials.html

Enjoy!
Narina

narina nutrition, Prograde Lean, Prograde Nutrition, recipes, weight loss

By Melonie Dodaro

The body is the physical form and machine that’s instructed daily by our dominant thoughts and actions. The body carries out actions based on directions from the conscious and subconscious mind. It’s the evidence of what’s held in the mind.

For example, let’s say you decide you want to be a public speaker. If you’re nervous and worry about saying something inappropriate, or are concerned that someone will make fun of you, those thoughts will manifest in the body as sweaty palms, embarrassment, and stumbling over words. However, if you spend time imagining how positively your audience will respond, how articulate you’ll sound, and how energized you’ll feel, that will manifest in the body as well. You’ll be confident and filled with energy and your audience can’t help but respond positively to you.

When we intentionally change the thoughts to which we give the most focus and energy, and repeat these thoughts until they become desires, they are impressed on our sub-conscious mind and become emotions. Our bodies put those emotions into action and our actions become our results.

A paradigm, which can be a habit, belief, attitude, pattern, work practice or expectation, gives you the guidance to interpret and approach the world around you. When you examine your paradigms around weight, you may find your current results aren’t what you want. Your objective of reaching your “ideal weight” is to move your conditioned results into alignment with what you want. For instance, let’s say you used to drink one glass of red wine every evening, but to reach your ideal weight you have to change that to a glass of water with a lemon slice instead. This is a paradigm shift.

We all know only too well what we have to do to be at our ideal weight; the problem is that we aren’t doing it! The secret to success is to gain an understanding of why we’re not doing it-what the primary cause of the problem is-and then correct it. Remember when you were growing up and your teacher or parent would say, “Why do you do that?” and you probably said, “I don’t know” and then your mom would say, “What do you mean you don’t know? You know you weren’t supposed to do that.” At that point, you dropped your head and would say “Yup, I know.” The crazy thing is that we still carry this silly, “I don’t know” concept into our adult life!

We all do things we know we shouldn’t do-things we don’t want to do-and we do them anyway. We’re conditioned to believe that it’s our behavior that’s causing the unwanted results in our life. That’s really not true; we’re forever attempting to change those behavior patterns: eat less, eliminate junk foods, and exercise more often-all without success.

There are millions of people in every country in the world going on different diets all the time to lose weight. These people aren’t trying to reach their “ideal weight”; their whole obsession is with “losing weight.” There’s a dual problem with this. First, they believe that food-eating the wrong food or eating too much food-is the primary cause of their problem, which isn’t true. Their eating habits are a secondary cause of their problem; it’s the primary cause that needs to be corrected if the results are going to permanently change. Second, when you lose anything-it doesn’t matter what it is, from your car keys to those 20 pounds-you’re subconsciously programmed to immediately begin to look for it. Unfortunately, when it comes to weight loss, you find it.

To experience any kind of lasting success with weight loss, you must address the primary cause of your problem, which stems from your thoughts and beliefs. Once you deal with the primary cause, you’ll find releasing excess weight and keeping it off will be easier than ever.

About the Author

Melonie Dodaro is a weight loss expert, author and speaker. Her approach to weight loss incorporates showing people how to master their mind-body connection for lasting results. To learn more tips and techniques like the ones included in this article please click here: www.MindBodyFX.com

narina diet, fat loss, goals, Melonie Dodaro, motivation, nutrition, Victoria Wellness Professionals, weight loss

Asthma is a common disease that affects airflow and breathing. Symptoms may include wheezing, coughing, chest tightness and shortness of breath. Symptoms may be worse at night, early morning or also in response to exercise or cold air. If any of these symptoms are present, a consultation with your family physician is recommended.

Although shortness of breath is the cardinal sympton of asthma, some people may experience primarily coughing. In late stages, air movement may become difficult as well as a feeling of tightness in the chest.

Causes:

Asthma may be environmental (allergies) or there may be genetic factors at play. Treatments will depend on what the primary cause is and also how well asthma will respond to medication.

Treatments:

Medicine such as inhaled corticosteriods help to suppress inflammation and reduce the swelling of the airways.

Exercise Induced Asthma:

For some, exercise can trigger an asthma attack. High levels of ventilation or cold, dry air can also trigger an attack. For that reason, activities such as skiing or running may worsen symptoms in people with asthma.

Intense aerobic exercise may also trigger an asthma attack. Breathing through the mouth, often required during demanding activites, does not allow the air to be warmed by the nose.This may trigger an asthma attack.

Prevention/Treatment of E.I.A.:

The most common treatment is medication, in the form of a steriod inhaler, about twenty minutes prior to exercise.

It is also adviseable to have an inhaler with you during an exercise or workout session.

Even with a diagnosis of asthma, exercise is possible. Learning your exercise tolerance is also advisable and keeping an inhaler close at hand will allow you to exercise safely.

An excellent resource for information about asthma is:

American Academy of Allergy, Asthma and Immunology

narina aerobic exercise, asthma, breathing, exercise induced asthma