Weekday Workouts

This has been a little project of mine that I thought all you may want to know about.  I teach free fitness classes 5 days a week in Downtown Salt Lake City at the Gallivan Center Plaza.  The purpose of these classes is to get people moving, to get them to take charge of their health because no one else can do it for you, and to have fun.  These classes are provided FREE thanks to X Mission, Internet Properties, The Alta Club, and the Gallivan Center, thank you so much for your support of helping people live longer healthier lives!

Fountain of Youth?

So everyone says exercise keeps them young and healthy, but does it really?

HECK YEAH!

And here is some factual scientific studies done by the Germans to prove it.

It ‘‘was striking,’’ recalls Dr. Christian Werner, an internal-medicine resident at Saarland University Clinic in Homburg, ‘‘to see in our study that many of the middle-aged athletes looked much younger than sedentary control subjects of the same age.’’

Basically the scientist looked at the actual cells, dna and such, of healthy individuals that ran 50 miles a week when compared to those who were sedentary and found that the cells of those who were physically active were younger! Exercise keeps you young even on a cellular level! Who cares about the lean and toned arms, legs and stomach that we all like to show off it's what's on the inside that counts right? Maybe? Okay so what's on the outside is great but this is really amazing too. If you want to read the entire article and the scientific mumbo jumbo that accompanies it click here.

So the next time you are watching your third straight hour of soap operas and mind numbing gossiping drama filth maybe think to yourself... Self, I want to be fitter and toned so that as I age I won't end up looking like a shriveled potato skin like that guy on the tv, lets get moving!...and know that you will be keeping yourself young on the inside as well.

Blake Robinson
Momentum Fitness - What Keeps You Moving?

The POWER of SCIENCE

I just read an article in the New York Times that once again reiterates the FACT that lifting with heavy weights (85% of your max) does not cause women to become bulky.

Lifting heavy weights make you big and bulky - or at least that's the conventional wisdom. It's the reason many women (and some men) who want slim and "toned" physiques opt for lighter weight, lifted more times. But the notion is not supported by science. Producing bulky muscles requires not just heavy weights but typically far above the 2,000 daily calories recommended for many adults. For people who lift weights to tone up and slim down, experts say, a regimen that includes a combination of challenging weights and fewer repetitions can help significantly.

Let me just make sure you got that part in the middle "But the notion is not supported by science."

Doc says: We would like to slice you open and try this new fun surgery to try and improve your mental capacity, but the notion is not supported by science...

You: Yipppeee sign me up Doc!

Me: WHA.... quiet you! Did you miss that little disclaimer part at the end that he mumbled???

All of you "toners" out there should be jumping up and down for joy because, yet again, science has saved you of endless sets of 50-100 repetitions and given you back all of that time you wasted spending 2-5 minutes per set. Free at last, Free at last! Don't let the heavier weights intimidate you or the "meat heads" that normally occupy that corner of the gym and fill it with grunting and overly tanned skin! I have heard the objections and yes i have seen results in high repetition sets but I PROMISE that if you want to tone up, slim down, or just plain get some definition keeping your reps between 8 & 12 in sets of 3 will get you there faster than any other crazy shenanigans that become the latest trend and fad.

Blake Robinson

Momentum Fitness - What Keeps You Moving?

Feet on Fire

Plantar Fasciitis is something that plagues 10% of Americans at some point in time in their lives, but what is it? What causes it? And most importantly what can be done about it??

Plantar fasciitis involves pain and inflammation of a thick band of tissue, called the plantar fascia, which runs across the bottom of your foot — connecting your heel bone to your toes. Plantar fasciitis causes stabbing pain that usually occurs with your very first steps in the morning but decreases as you move about, it may return after long periods of standing or after getting up from a seated position. Plantar fasciitis is particularly common in runners, people who are overweight, and women who are pregnant.

Causes

• Repetitive stretching and tearing can cause the fascia to become irritated or inflamed. Which is why many athletes suffer from it as well as weekend warriors who decide running long distances sounds like a good time.
• A job that involves bearing heavy loads on a regular basis can also cause the fascia to become inflamed.
• Obesity will also cause the inflammation because of the extra load that is placed on the feet.
• Finally, crappy shoes.

Treatments

• NSAIDs-aspirin, drugs to ease the painCorticosteroids-shots...yeah
• Physical Therapy-stretches, exercises & perhaps tape
• Night Splints-sweet looking sock that pulls your toes towards your kneecap at night
• Orthotics-disperse pressure to the rest of your foot but has shown to only relieve pain short term
• Surgery-if you read this far down guess you're really that desperate but few need surgery to relieve the pain back up to the top of the list with you.

I played soccer from age 5-21 and over those years I wore tons of soccer shoes with crappy arch support and now have flat feet that used to plague me with plantar fasciitis but after some research I found a cure. The next time you lay down in bed to read the latest Shape, Men's Health, or Vogue do the following and you'll get relief in your arches.

Flex your toes as though you were a ballerina with monkey feet trying to make a fist with your toes as you point them. Hold that position for about 2-3 secs, it may hurt/cramp a bit because you're working some muscles that most meat heads skip in the gym. Then relax your foot fist and pull your toes up towards your knee cap and stretch out the bottom of your feet. Repeat this motion about 20-50 times, basically as many as you can stand because each time you make the foot fist it will cramp a bit but again no pain no gain.

Hope this helps and if you have any other questions/comments let me know how I can help you relieve your aches and pains or to help you get your fittest self.

Blake Robinson

Momentum Fitness - What Keeps You Moving?