Total Gym

In PT with Jessie Carter – Holiday Shop But Don’t Drop!

By:  Physical Therapy Contributor Jessie Carter, PT

Low back pain has been a common theme around the clinic lately. Every year around this time, there seems to be an increase in patients complaining of back pain – aches and pains from shoveling snow, back strain from carrying shopping bags and packing gifts, and chronic pain patients want to address before the holidays.

I was out with the best of them on Black Friday braving the crowds. What started as a quick trip to snag some deals, however, turned into an all-night, exhausting event.

Consider these tips to keep your body from wearing down before you do:

• Wear comfortable shoes such as walking or running shoes when shopping. When it comes to walking the mall, comfort should win out over your cutest pair of heels to prevent stress to your ankles and feet.
• Lighten your load when you can. If you are shopping for a lot of items or for a long period of time, consider making frequent trips to your car to drop off packages. This provides extra exercise while reducing the stress on your back muscles.
• Distribute the weight of packages and shopping bags evenly on both sides of your body.  This means that you have to avoid holding all your bags in one hand to sip your favorite drink or fumble for your keys. This also means avoiding what I call “attitude standing” – propping all your weight through one hip (often times to hold a child propped on that same hip). Standing in this position can create undesirable forces through the hip joints, pelvis and spine.
• Women, keep your suitcase (I mean purse) weight to a minimum to avoid undue stress and fatigue. Only carry necessary items such as your wallet and keys. When carrying your purse, consider strapping that makes your body work the least or requires large joints over smaller joints to carry. For example, use a bag that has a shoulder strap or can be worn as a backpack instead of a purse with smaller handles.
• Plan ahead if possible. Whether you are going to campout to get the best deals or do a marathon shopping spree, you can ease physical and mental stress by making a list and avoiding prime shopping times. Remember that long lines and busy parking lots increase your time standing and walking.

While most back pain is mild and resolves on its own, some pain persists or comes back repeatedly over time. A lot of my patients, who have experienced low back pain for years, tell me they have tried multiple treatment options without success. They also report that each time the pain returns, it seems to get worse.

When you experience low back pain, one of the best things to do is to stay active and continue with your normal routine as much as possible, without the risk of further injury. This seems to contradict the old approach of “putting someone to bed” when they are down on their back. Bed rest for more than a day has been shown to actually slow recovery.

If your pain worsens or lasts more than a few days, then it is time to see a medical professional.  Immediate medical attention should be sought if you experience loss of bowel or bladder control, numbness in the groin or inner thigh and/or pain that does not change with rest.

Continue your Total Gym routine over the holidays to maintain optimal strength and tone. Try these “Cable Core Work” exercises to target your snow shoveling and shopping muscles: the shoulders, back, arms and chest in conjunction with the core.

Arm Cable Exercises; Recruiting the Core

The mad rush of the holidays is here…following these simple tips and taking care of your body will allow you to enjoy the season and shop without the drop.

Happy rehabbing!

Jessie Carter is the owner of High Pointe Rehab in Clarksville, TN, where she utilizes Total Gym for physical therapy and fitness training to offer the full continuum of patient care. Jessie is a 2001 graduate of the University of Evansville (UE) in Evansville, IN, where she earned both her BS and Master’s degrees in physical therapy. Contact Jessie at jessie@highpointetn.com with your questions or ideas for future topics.

Tara’s Friday Bite – 2 Ways to Stay Healthy Through the Holidays

It’s official … the holidays are here! This special time of year is full of friends, family, fun….and temptation!

Everywhere you look there are enticing pastries and evening cocktails at holiday parties. However, all is not lost! There are two simple ways to stay healthy and energized over the holidays so you can welcome 2012 with a smile and for the ladies, your skinny jeans!

Tip #1 – Snacking. When life gets busy, planning your meals is the first thing to go. That in combination with all of the sugary treats around the office is a formula for diet disaster. I want you to stock your office, car and purse with easy 200 calorie snacks (listed below) so you always have a bite on hand. Then when those cookies are calling your name around 3:30pm, you can grab one of these quick sweet and savory snacks! You’ll increase your energy, decrease your stress hormones and you’ll be more likely to say “no” to those tempting holiday treats.

Here are some of my favorite 200 calorie snacks:

• Cliff Mojo Bar. You can find these everywhere and they just came out with delicious new flavors like Peanut Butter Pretzel
• Apple and Almond Butter. Try Justin’s Nutbutter! They come in individual servings and fantastic flavors like almond butter and chocolate hazelnut.
• 2 Cuties & 2 String Cheese. That’s right, I said 2! Both of these are very low in calories so your stomach isn’t left grumbling and craving sugar.
• Trail Mix. My two favorites are the Planter’s NUT-trition packs and the Trader Joe’s Just a Handful of Almonds, Cashews & Cranberries.
• Greek Yogurt Parfait. Mix 5oz of plain Greek yogurt with 2 tbsp of pomegranate seeds and 5 crushed walnuts for a sweet and savory snack.

The trick is to get to the store TODAY and stock up for the entire month! Life is going to get busy and even a grocery run can become challenging.

Tip #2 – Schedule exercise. Eating healthy is one step, but you must also maintain a consistent exercise routine. As your schedule gets more hectic, you’ll see your normal workout time diminish; however, it is important that you remain consistent – even if you have to cut your 45-minute workout to 2o or 30 minutes. Look at your calendar and schedule in exercise for the remainder of the month. Get Total Gym exercises on-demand at www.totalgym.com/exercises. By simply getting moving you’ll crave healthier foods, reduce your stress and feel great!

Tara Coleman is a Clinical Nutritionist and Salada Tea Spokesperson living in San Diego, CA, and . She blogs twice a month with “Tara’s Friday Bite.” Leave your comments with ideas for future topics or email Tara directly at tara@taracoleman.com. 

Total Gym Weekly Workout – Kiss Your Gut Goodbye!

Healthy New Posts From “Fytness Fanatik” Amanda Lynn Hare!

New Total Gym Inside blog contributor Amanda Lynn Hare is a Total Gym user since 1998. Amanda Lynn is here to share her enthusiasm for healthy, fit and fun living.

Keep your gut in check this holiday season with Amanda’s favorite core strengthening exercises! Benefits include: a tighter midsection, stronger core (trunk and back) and improved posture!

Amanda suggests completing 10-15 reps of each exercise below (depending on your fitness level):

* Pullover crunch with legs in table top position

* Ab crunch with SCRUNCH (Now 50% Off! Click here)

* Crunch with hamstring curl using the Folding Foot Holder (standard on Total Gym Sport, GTS and PowerTower) or the Wing Attachment for XLS

* Crunch at higher incline (no hamstring curl)

Year-End Blow Out Sale! 50% Off Accessories!

Year-End Blow Out Sale!

Accessorize for the New Year and expand your Total Gym training repertoire.

Now through December 31, get 50% off ALL Total Gym Accessories.

Enhance your and your clients’ workouts with popular accessories like the SCRUNCH, Press Bar and Leg Pulley System!

Purchase by December 15 for delivery by December 24.

Total Gym “Fit Before Feasting” Workout

You know you’re going to do it. The turkey, stuffing, candy-coated yams and butter drenched rolls – it’s all too decadent to avoid! You’re going to indulge on Thanksgiving; it’s tradition!

To help counteract the calorie-laden Thanksgiving meal, we’ve put together a full-body Total Gym “Fit Before Feasting” workout! Warning:  Feeling this good may cause you to make healthier food choices come turkey time!

Try to complete 10-15 reps of each exercise demonstrated below in 2-3 sets.

Cardio Pull - A great compound exercise to warm up the upper and lower body.
Cardio Pull

[Unhook cable pulleys from glideboard]

Squat Progressions - From single to double leg, to plyometric squats. You’ll feel the burn! Squat Progressions

[Attach cable pulleys to glideboard]

Flys and Curls - Sit laterally to perform single art chest flys and bicep curls.
Seated Lateral_Single Arm Chest Fly-Lateral Biceps CurlsAdvanced Cable Work – High-level progressions for shoulders, arms, chest and back, with recruitment of core stabilizers. Advanced Upper Body Cable Sequence

[Detach cable pulleys from glideboard and add/engage foot holder]

Hamstrings and Abdominals - Get an optimal stretch and flexion for hamstrings, while maximizing abdominal involvement
Upper Extremity Progressions

[Remove/disengage foot holder]

Sprinter Start – Explosive leg exercises that mimic a sprinter’s start to torch calories!
Sprinter Start

Four Ways to Navigate Thanksgiving Healthfully

Tara Coleman www.taracoleman.com

Healthy nibbles from Clinical Nutritionist Tara Coleman

I can’t believe it’s the holiday season once again! It seems like just yesterday I was writing a blog post about this topic. This year, I have some tip for you to enjoy your Thanksgiving meal without paying for it through 2012!

Consider making exercise a pre-Thanksgiving tradition. Burning calories before diving into your Thanksgiving meal will not only create a calorie deficit for the day, but it will also make you feel healthier and less prone to overindulging. The winning combination for weight loss is simple: eat less and exercise more! Make an effort to get on your Total Gym for 20 to 30 minutes to burn some calories before your Thanksgiving feast. Check out Total Gym Exercises for on-demand, trainer-led workout videos to spice up your routine!

Eat breakfast. The idea of eating less to save on calories before Thanksgiving can backfire on you. You’ll be ravenous by the time Thanksgiving rolls around and likely to shove anything that you see in your face! Eating a small meal in the morning will help control your appetite so you’re less prone to eat in excess later – and more likely to make smarter food choices at Thanksgiving. Make a healthy breakfast that includes protein and fiber to keep you fuller longer. A sample breakfast may be an egg on whole wheat toast or a bowl of fiber-rich, whole-grain cereal with low-fat milk.

Don’t be afraid of seconds … or thirds. The typical plate full of Thanksgiving food is one of the most impressive balancing acts known to man (as in balancing to keep it all on the plate)! This year, start with a small plate with small portions. When you are done, if you are still hungry go back for more. I promise the food will still be there! You will find that both the act of going back and not having to be pressured by the “clean plate club” will help you cut down on your portions without even noticing.

Mix in some fresh veggies. Most of the vegetables on Thanksgiving are in casserole form or hidden under heavy sauces. This year, make your favorite green bean casserole but also sauté some fresh green beans. Take a smaller amount of both. You will get your casserole fix but also benefit from the nutritional benefits of eating fresher veggies! 

Remember, Thanksgiving is just ONE day. It does not start on Wednesday night and end on Monday morning, and it certainly does not last until January 1^st! Your body knows how to handle a single overindulgence but your body cannot handle it when overindulgence turns into days and even months. Enjoy your Thanksgiving meal with your friends and family and then get back to the way of eating that makes you the healthiest and happiest!

Remember to listen to your body. If your stomach is saying it can’t take anymore, it’s best to stop while you’re ahead. You will feel better for it.

Happy Thanksgiving!

Tara Coleman is a Clinical Nutritionist in San Diego, CA. She blogs twice a month with “Tara’s Friday Bite.” Leave us your comments with ideas for future topics or email Tara directly at tara@taracoleman.com.

Back by Popular Demand! Fun & Fit with Plyometrics: Part II

Hey Total Gym Team!

Plyometrics. I love em’ …  my clients love em’ … and you should integrate them into your training as well.

This month’s blog is a follow up to my “Fun & Fit with Plyometrics” post in September. Try adding these upper body Plyo moves to your Total Gym routine to increase the challenge, intensity and body-shaping results of your workouts:

Your challenge is to try these exercises unilaterally!

Stay tuned as I will play more with Plyos in upcoming blog posts. Don’t worry golfers, I will be back with more golf-specific Total Gym tips in January when the tour kicks off it’s 2012 season in Hawaii.

Enjoy and hit em’ straight!

JayDee Cutting is a GRAVITY Master Trainer, certified personal trainer, Pilates instructor and creator of the “Core Golf Fitness” program. JayDee’s Core Golf Fitness DVD offers on-course and warm-up exercises proven to help advance your golf game and is available for purchase at http://coregolffitness.com.