12 Week Personal Training Program – Functional Resistance Training

Moving on to the intermediate level of resistance and the exercises begin to get a little more challenging for your core, proprioception, balance and stability. This is intentional, not only does it fire up your nervous system but it also helps carry over the benefits into our daily lives.

Week 7: Resistance Intermediate (Strength & Stability)

It's time to get functional

We all have goals that we are aiming to achieve when we embark on an exercise program, for most of us it is the losing weight and looking good that is most important. However, very little thought is usually taken over exactly how our exercises will transfer over into daily life. How many times have you attended a gym or health club and been show how to use all the machines, then had a program designed by a, so called, fitness professional that has you moving from one machine to the next. In our daily life, do we sit down and perform these unusual movements? No, we stand and bend and twist as we balance our way through daily life. Our exercise programs must be based on function, not only because the movements are more natural but because they are far more successful at achieving your overall goals in the first place.

Functional exercise is by far the most productive form of exercise prescription whether it be for daily living, sports specific like golf, or for rehabilitation after injury. If you want help or advice on a functional exercise program to suit you then you can contact me directly but for a few basic rules on whether a routine is functional or not you can ask yourself the following questions:

1) Does the movement follow a natural path or is it forced? Most machines have fixed hand positions that do not mimic our natural range of movement and can be bad for our joints.

2) Is it isolated (sacrifice function) or integrated (cause chain reaction through body)? Movements should be compound (Multi-joint). They burn more calories, are more natural and require more stability. If you think about any daily activity it never involves just one muscle, muscles have no functional individuality so why train them this way?

3) Are you challenging your balance and stabilization like you do in daily life? We rarely spend time symmetrically on both feet, whether walking, running, bending, reaching etc. We are always transferring weight from one side of our body to the other.

4) Are you exercising 3-dimensional, are we moving in all 3 planes of movement, Sagittal (forward facing), frontal (to the side), transverse (twisting). We live in a 3D world, so we must train that way.

The following exercises show a good progress from week 3's basic resistance program into functional training. Most of the exercises demonstrate a good functional movement for improving daily life activities. If training for a particular goal or sport like golf or tennis then the introduction of equipment may be necessary eg. Stability balls, medicine balls, bands etc. But for basic function these exercises are a good starting point. Perform each exercise 10-20 times depending on ability and try to improve each workout. Complete this resistance program 3 times a week with a gentle 5 min walk before and afterwards, complete the stretching routine after that. Allow a days rest in between to recover.

A Cautionary Note

No exercise program should be painful, there is a difference between being tired and in pain. If you feel pain at any time then stop and consult a doctor. Pain indications either incorrect technique or a medical problem. If you have any doubts about your current state of health then consult a medical professional before embarking on any fitness program.

Summary

Weeks 1-2 (3 x week)

5 Min Walk Warm up

2 x Complete circuits 10-20 x per exercise

5 Min Walk Cool Down

Stretching routine particularly those tight muscles.

Weeks 3-4 (3 x week)

As above but 3 x complete circuits 10-20 x per exercise

Next week: Nutrition

1 Leg Balance and reach

Great exercise to fire up the nervous system, improve balance, stability, flexibility and the core.

A) Stand tall on one leg arms above and shoulder width apart

B) Reach over to the side keeping your back straight as far as your flexibility will allow, if your balance fails try again but do not reach as far over.

C) Also try reaching forward, overhead and twisting to reach behind.

D) Swap legs, if one is weaker then spend more time on that side.

1 Leg Squat and Reach

This is a natural progression from the regular squat from week 3. It's very functional as we spend time bending and picking things up off the ground. It also challenges balance, core stability and works the quads and glutes intensely.

A) Standing on one leg gently lower yourself down, breathing in deeply and chest high, ensuring you keep your heel in contact with the floor. Try to get your thigh down to horizontal before reaching forwarding to touch the floor in front. Maintain a balanced pelvis throughout.

B) Exhale and push up using your leg.

C) This exercise takes time to perfect and I like to use an object to pick up and put down again for focus.

D) Try touching down in various areas in front to improve functionality.

Isometric prone up and down

This is a functional progress from week 3's position position. It's dynamic and improvements shoulder strength as well as overall core stability.

A) Lie face down on the ground. Place elbows and forearms underneath your chest.

B) Prop yourself up to form a bridge, using your toes and forearms; Make sure your shoulders are directly over your elbows.

C) Maintain a flat back and do not allow your hips to sag towards the ground.

D) Now one hand at a time push up into a press up position, hold for a few seconds and return back to the original position. Photo shows transitional stage from elbows up to hands.

E) If you find this too difficult then try it off your knees.

Multi Directional Lunge

The lunge strengthens the legs, glutes, and improves balance and flexibility and sculpts the lower body. By making the lunge multi directional it mimics our daily movements.

A) Stand with your feet together with hand by your sides.

B) Take a step forward, inhaling on the way, descend slowly by bending at the hips, knee and ankle. Keep your lead foot flat on the floor.

C) Exhale and push back using the lead leg, returning to the start position.

D) Now repeat to the side at various angles and also behind by stepping backwards.

E) Keep torso upright, as ruling forward can cause injury.

Bridge one legged

Stimulates the glutes (bum), tightens up the backs of the legs and strengths the pelvic floor.

A) Lie on your back with one leg bent and the other straight out inline with the other thigh, heel in contact with the ground. Rest your arms by your side, palms downwards. Take a deep breath.

B) Exhale slowly, lifting your hips off the floor, squeezing your glutes until there's a straight line between shoulders, hips and knees. Do not force hips up further as it causes the back muscles to overwork.

C) Hold at the top of the movement for a second, squeezing the glutes tight, then lower the pelvis back towards the floor, inhaling on the way, not letting your backside touch the ground, then repeat.

D) Keep the one leg extended through the exercise and change legs half way through eg. 5 one leg and change.

Quadruped one arm one leg

Great for coordination, balance and transverse (twisting) core stability.

A) Begin on all fours, in neutral spine, with abdomen drawn in and chin tucked

B) Slowly raise one arm (thumb up) and the opposite leg, toe pointed away (triple extension).

C) Keep both arm and leg straight while lifting to body height.

D) Hold and return both arm and leg slowly to the ground, maintaining optimal alignment and repeat alternating sides

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Using Digital Printing to Promote Your Business

Promoting your business may not be as hard as you first think. If well thought out, the daily running of your business can have a major impact on your marketing. Business people travel around on a day to day basis doing business. Customers also travel around and will take note of a well positioned advert, maybe on your building, on an employee, on a vehicle or by a local attraction.

There is a recession going on. Businesses can not afford to stop promoting themselves. Astute businesses will be looking for ways to market themselves at lower cost. One very effective technique is to create an offer, discount or enhanced service to promote your business to new customers and promote this using mobile advertising. Clever advertising has a call to action, for example a website or telephone number.

Digital printing is a very broad term, which covers a variety of products. The main point for business owners to bear in mind is that digital printing generally means that marketing activities can be undertaken in much smaller campaigns and at lower cost than at any other time in the past.

Magnetic Signs
Magnetic signs come in all shapes and sizes. Magnetic signs are very versatile; You can have several graphics and messages to enable you to choose different messages for different jobs.

Foamex Printing
A foamex display is like mobile exhibition stand that can be put up at any opportunity to promote your business in a useful context. This need not be restricted to work related opportunities, why not have a really eye catching board made up for your car window so that your car can promote your business while you are doing your shopping? This will not appeal to everyone but there are certain products and services for which it may be an excellent strategy.

Window Manifestation
Having an eye catching window graphic is a technique often overlooked by business owners. This is particularly the case if your business is positioned in a busy thoroughfare or junction. Window displays work in the same way that television adverts do and people who regularly pass will start to register the message given by your window manifestation in a subliminal way. This is very powerful.

The initial outlay to have a window professionally covered is not as expensive as you may think and considered over the many years that it will serve your business it can only be a great investment.

Exhibition Graphics
You may be surprised to see exhibition graphics included in a list of low cost ways to promote your business. Large exhibitions may well be an excellent forum for promoting a business but we all know that they are not a small financial commitment.

A business can create a small portable exhibition stand which can be taken to locations such as leisure centers, hotel receptions and golf clubs to create a smaller exhibition scenario at a fraction of the cost.

Everyday will give the determined business owner an opportunity to promote his business at relatively low cost utilizing fundamental day to day things that would need to be paid for anyway. Maximize your impact, utilize your assets, let your business do some marketing for you.

Real Estate Management Fees

The property investor has decided to hire a management company to take care of their many properties. They interview several before making a decision on the company they will hire. There are many things they will be comparing, among them the real estate management fee the company charges. The investor needs to determine whether they want to pay a monthly percentage or a flat fee for the managers services.

Investors should look at more than the monthly fee they will be paying. Sometimes for a higher percentage you will receive more services. The cheaper rate of some managers does not include the extra fees charged. Find out if the advertising is included in the normal fee. Will they be charging each time they show the property to a potential client? Are their leasing fees on top of the management fees? The investor should read each companies contract to determine what is included in their real estate management fee.

A real estate management fee is charged based on a percentage of income collected with a minimum monthly base fee. Fees will often vary by the type and size of the property. Fees can be a flat rate for a single family home or 6 percent of the rental income for larger properties. Larger properties typically command a lower percentage rate (ie, 2 percent) than a single family home that may be quoted up to10 percent. Fees are negotiated on a per property basis and depend on many factors including condition, location and size of the property, etc. Leasing and other auxiliary service fees are separate and in addition to the management fee.

The investor should ask what services cost extra. They should determine if evictions are an extra fee. The contract should state how and when the fee is collected. Will the investor be billed or is it deducted from your account? On a monthly or quarterly basis? Is there a cost to prep the units for rent? And what is the typical cleaning fee on vacancies?

A management company fulfills many services for the investor. The company takes care of the daily activities of renting the property, collecting rents, accounting and monthly statements, hire contractors for services such as cleaning, groundskeepers and maintenance work as well as supervise any work. The real estate management fee the investor pays provides them with peace of mind.

The investor has interviewed several companies and found the fees are close in range with a few exceptions. They decide to further investigate each companys contract and references. By comparing all the services and getting good referrals, the investor can make an informed choice.

Interviewing the management company to determine the real estate management fee that charge is the first step to hiring a reliable company. The final cost the investor will pay the management company is determined by many things as well as the monthly fee. How well the company communicates with the investor and tenants, how they handle problems, their attention to detail in the leasing process and their ability to maintain the property in good condition all determine the investors final costs on each property.

Hiring a good management company helps the investor rent his property faster and provide preventive maintenance before problems become major repairs and expenses. The investor should look at more than the initial monthly fees when determining how much it will actually cost them if they go with the cheapest company.

Investing in Your Mental Well-Being

Hmm … where did I leave those keys? What did I come in here for? What was I going to say? Or in my case – 'you just asked me that question dad', to which I think, I do not remember getting an answer, in fact, I do not even remember asking the question.

Being mentally responsive and perceptive is something a lot of people take for granted and does not give a second thought to. Unfortunately, your memory is a precious thing that needs to be taken care of and kept 'in shape'. Believe it or not, we do not realize how valuable our memory really is until it is taken from us as we get older, or for some, when stricken with health issues.

Taking care of your mind means you will need to invest in things that keep it sharp and responsive. Believe it or not, it is as easy as having regular sleep patterns, uninterrupted rest, exercise, less stress and mental challenges. All of which, can cause a loss of mental alertness when ignored.

Investing in yourself is a foreign concept, especially for those with busy schedules and families to tend to. For example, mothers are unselfish and unwavering when it comes to their children. When a new mothers will tend to their babies while everyone else is eating. If she is lucky she will eat with the babies still in her arms or after everyone has gone to bed.

Improving your concentration and focus should be something you work at every day. If you do it consistently, it will definitely prove rewarding. Experts suggest that investing in certain food and brain fitness items will go a long way to sharpening your mind. Brain fitness is an actual term that means "the capacity of a person to meet the various cognitive demands of life."

To get your brain fit again, try:

  • Word searches
  • Crossword puzzles
  • Mind teasers
  • Sudoku
  • Scrabble
  • Taking a course in something new
  • Reading books that make you think

When I read the part about taking a course in something new, I suddenly understood why my children used to come home from school saying that their heads hurt. Learning a lot of new things is taxing and tiring, but education is an investment in their mental capacity, and should not be ignored. Teaching others is also something that keeps your mind sharp and thinking. Teaching a new college the ways of the office, walking a volunteer through what you do on a daily basis or helping your children with their math homework. All of these are good for you and should be thought of as investing in yourself.

In addition to brain exercises, physical fitness helps you maintain mental stability and focus. Studies have shown, and I have personal experiences that prove, that aerobic exercising several times a week will improve your self-esteem. Regular exercise clears your mind of everything else that was there and allows you to focus on the tasks at hand. Investing in a pair of running shoes and tackling a new and challenging sport will certainly pay off in more ways than one.

The phrase, you are what you eat, certainly applies when it comes to investing in your mental wellbeing. A deficiency in Vitamin B and Omega 3 Fatty Acids can lead to poor cognitive functions.

There are certain foods, seeds and natural health alternatives that have been linked to mental stamina. It is well worth looking into these items and investing in them. Some include:

  • Green tea
  • Dark chocolate
  • Garlic
  • Fish
  • Meat
  • Poultry
  • Eggs
  • Dairy products
  • Seeds
  • Whole grains
  • Flaxseed

Antioxidant-rich foods are not only tasty, they're also good for mental stamina. They include:

  • Fruit: black plums, blackberries, raspberries, strawberries, sweet cherries, avocado, oranges, grapefruits and grapes
  • Vegetables: dark green leafy vegetables, orange vegetables, spinach and kale

In the end, investing in your mental health will not only result in a sound mind and body, it will also make a happier you. Ralph Waldo Emerson once said, "Concentration is the secret of strength." Go ahead, invest in your mental wellness for a sharper more efficient you.