Progression and Proper Instruction Matter!

Dr. Stuart McGill is considered one of the top back experts in the world. Dr. McGill recently published a study illustrating the importance of instruction when performing spinal stabilization exercises.

Dr. McGill coins the bird-dog, curl-up, and side bridge moves the "Big 3" for spinal stabilization. Spinal stabilization exercises are used in many, but not all, cases of back pain.

One of the main thrusts of the article was small changes from an instructor can produce much higher muscle activation levels. Dr. McGill used mechanical tests to determine whether small changes in an exercise could change the amount of muscle activation, and his study showed the changes did this was the case.

As Dr. McGill noted, research studies do not generally account for differing levels of skill by the instructor. McGill also noted how the progressions changed the muscle activation levels of the Big 3.

For example, McGill discusses simple bird-dog progressions:

"The challenge according to the activity in various muscles appears to progress as follows: just arm elevation, just leg elevation, both arm and leg (full birddog), then the addition of a conscious abdominal brace, and finally a deliberate slight
abduction of the shoulder with further elevation (fig 11). This final maneuver elevates the left upper back extensors from 23% to 35% MVC."

McGill SM, Karpowicz A. Exercises for spine stabilization: motion/motor patterns, stability progressions, and clinical technique. Arch Phys Med Rehabil 2009;90:118-26.

(Sporting) Life Begins at 30

(Sporting) Life Begins at 30

While most sports have traditionally been the domain of young people, more adult athletes than ever are participating in sports. Master athletes are even being discussed as a “model of aging”. With serious societal issues of obesity and inactivity facing the world, the master athlete illustrates aging well is possible. Master athletes compete in running, cycling, weightlifting, softball, triathlon and many other sports.

Studies show master athletes can increase strength, better maintain muscle mass, decrease body fat, increase brain volume, and improve emotional health.

Both resistance training and endurance training have been shown to improve physical function in master athletes. Endurance athletes have been shown to benefit from resistance training by improved movement economy.

Master athletes should utilize a periodized training program just as younger athletes would. Periodized training may actually be more important for master athletes as physiological factors associated with aging can be lessened if proper programming is utilized. Strength and power should be programmed for the master athlete in order to maintain maximum performance.

# 9: Step-ups

Number Nine on my Top Ten Exercise List: Step-ups

Step ups should be a staple of any serious resistance training routine.

Step ups:

Train legs individually which can reduce strength discrepancies and therefore reduce injury risk and improve performance;

Improve neuromuscular coordination;

Have positive knee health implications due to the muscular and connective tissue strengthening and hypertrophy produced by the exercise;

Can be adjusted for strength levels by changing the height of the step;

Are great for the crucial glute, quad and hamstring muscle groups.

A few tips for the step up:

1. Use the leg on the step to produce the necessary force. Do not cheat by pushing off the back leg;
2. Keep the chest up to maintain postural alignment;
3. Start with a weight that allows you to maintain proper form.

Uncertainty, Stress and Exercise

I do not proclaim to be any Wall Street whiz. But you do not have to be Warren Buffett to know these are uncertain times in many respects. I recommend you increase, not decrease, your commitment to physical activity at this time.

Personally, I have used exercise as therapy many times in my life. One time in particular was much more serious than any financial uncertainty. When my Dad passed away a year and a half ago, I hit the gym more than ever. For me, it did not make anything go away but it did make me feel better, allowed some time to pass and gave me some perspective on the situation.



As I look back through my life, I have felt the most stress when my physical activity was lowest. Tons of research also supports the emotional health/exercise connection.

If you have business or personal stress, don't wring your hands. Do something about it. Hit the gym, track, or field for a good workout.

Do Not Kid Yourself

If you want to lose body fat, you have a couple of choices:

1. Train for a marathon and plan on training for marathons the remainder of your life;
2. Change your eating.

To me, #2 is a much quicker success path. There are problems with using endurance activity as your primary weight control method-injuries ruin everything, busy work and/or family demands ruin everything, lessening response over time, negative endocrine implications for extended distance activity, and overuse problems.

By changing your eating for the better, all these variables are eliminated. If you control your food intake, you do not have to worry about the issues with distance activity.

The only real variable with controlling food intake is preparation time. Give yourself one time per week on Sunday to prepare lean protein, vegetables, and other good foods. Keep it in the refrigerator for eating throughout the week. If you eat 80% of your meals this way, you will lose body fat even if your exercise routine is not perfect.

I show you exactly how to do this in my book, Never Get Old, at www.jeffblairfitness.com.

Eat Something "Bad" This Weekend

From my experience, many people eat better during the work week than on the weekend. Why? I don't know.

Maybe it is the structure of the work week, more weekend temptation (parties, etc), or maybe people just like to "let loose" on the weekend.

If your weekend eating is not so great, try this: give yourself one (and only one) "cheat meal" on the weekend. You have to be strict with the one "cheat meal" (cannot be 1.5 or 2 or 3) rule, or this will not work.

If you allow yourself one cheat meal, you will not feel deprived and your other meals will more than offset your one "cheat meal." You can still progress in body fat loss while being "realistic".

Try it and tell me how it goes.

Have a great weekend

Doing Simple Things Well in Los Angeles!

Ever get puzzled by what is the latest/greatest routine? Ever feel exercise "paralysis by analysis"?

I think many people training for sport overly complicate things. They want the absolute, latest/greatest, newest, hippest, whatever-est, training program. I do not think that is usually needed.

Successful sport training is usually not about doing the craziest new routine. Simple things often work best. Funny, this seems to be true in most fields.

That is where I come in. Since I stay on top of the best information, I know what the simple (but important) things are. Through my academic and gym experience, I know the most effective programs. Success simply requires following that simple plan.

Keep It Simple. But do it well.

Jeff

More Education!

I am off today for a two-day conference in Connecticut.

Taking time off work to attend conferences is a little incovenient and, frankly, expensive.

But I am committed to learning the latest information to better serve my clients and help improve their performance.

To me, continuing education is part of what separates a professional from someone just having a job in my industry.

I will be back with lots of great, new information.

Until then, train hard and have fun while you do it!

Jeff

Younger, Fitter, and Stronger

Twenty years ago I was playing college football...

Today, at 41, I am stronger and leaner than when I was playing college football....

How is that possible?

Here is the answer:

Knowledge

When I was a college kid, I knew very little about training effectively and efficiently. Today, that is all different.

I have spent lots of time studying human performance. As I apply the knowledge, I get fitter and stronger.

I can help you do the same. Ignore the people who whine about getting old.

Take informed action and the results are sure to follow.

Jeff

Finish 2008 Strong!

Guess what? It is September already.

Take a few minutes today and set a goal.

Pick one physical goal you want to achieve by the end of 2008.

Maybe lose 10 pounds.

Maybe increase your vertical jump by 1".

Maybe train in the gym an average of four days per week.

Now put it on paper. Place it where you can see it every day.

Goals put to paper are more likely to be accomplished.

3 Steps:

Write down your goal with a deadline.

Look at it every day.

Then achieve it.

Your life will improve as a result.

Jeff

What I am working on....

I am a HUGE believer in walking my talk. Although my schedule is quite busy, I stay committed to my workouts.



My current focus is primarily power. I have posted video on here of my plyometric program. I just love to jump, run, and perform other power-based exercises. I want to dunk a basketball on January 11, 2009-my 42nd birthday!



As an athlete, power is crucial to you. If you do not specifically train power, you will lose power. If you lose power, your sporting success will decline.



I can design a power program for you that can be delivered via the Internet. Contact me today to improve your power and kick-butt on the field!

Olympics and You

These Olympics have been an amazing sight. Nowhere else is the beauty of sport shown so clearly.



Whether you watch running, diving, volleyball, or some other sport, we are all able to enjoy the splendor of athletic excellence.



You may not be an Olympian, but you can also enjoy the joy of sport. I specialize in Master athletes, and Master athletes have special needs.



Athletes who train with me are able to succeed at their sport and feel great in the process.



Life is short- play sports!

If you are looking to kick-start your program, get my book Never Get Old at www.jeffblairfitness.com. You will soon be making great strides towards your athletic goals!

Small-Group Training: Fun and Effective!

One of my training specialities is small-group training. With small groups, training is actually more fun than one-on-one training. A competitive, but supportive, atmosphere develops among the athletes.



If you are interested in the highest quality athletic personal training, contact me at jeffblair@jeffblairfitness.com. Although I have limited availability due to my current speaking, writing, teaching, training and business activities, I usually have a few hours per week open in my schedule for new clients. I always try to take on new clients since that keeps me learning new things.

Firemen Deserve our Support!

I was recently asked to help design some exercise programming for the Los Angeles Fire Department.



As I performed my research for this task, I learned even more about how demanding of a job fireman is.



They obviously have to endure great heat, carry heavy packs, and move in strange positions.



I am honored to be able to contribute in a small way to this noble profession. If you see a fireman today, thank him or her for what they do for all of us!

Good Times

I had a good August!

I recieved my Master's Degree in Sports Conditioning earlier in the month. I am happy to report I maintained a 4.0 GPA during the program.

The same day I recieved my Master's in Sports Conditioning, I accepted an adjunct faculty position from AT Still University in Mesa, Arizona. I will now get an opportunity to perform some research on athletes and performance improvement.

With my Master's degree, years of experience, and faculty appointment, I am very excited about the future!

If I can help you improve your athletic performance, please contact me @jeffblair@jeffblairfitness.com.

Can You Afford Not to Exercise?

As a personal trainer who specializes in working with those over 30, here is a question I hear frequently:

I am concerned about the costs associated with improving my health. Isn’t getting in shape expensive?

My Answer: We spend money on televisions, cars, vacations, and larger homes. If we spend thousands on these items, doesn't our health merit investment? Spending a little now can save a lot later. If you became seriously ill, you could lose significant wages. The potential for job loss following serious illness looms since corporate health care costs are raging out of control and corporations are becoming more aggressive in firing unhealthy employees.

The small amount of money you invest in a fitness plan may actually save you from later financial disaster. What price would you pay to avoid a long hospital stay? I have seen people’s financial lives ruined by health problems that may have been prevented.

An active person’s health care bill is $330 less than an inactive person. If all United States citizens became physically active, the United States would spend $76.6 billion less on health care. The National Institute of Health estimates cancer cost the United States $180 billion in 2001. Another recent study of 178,000 autoworkers showed obese people average $1,500 more in medical bills annually than non-obese people.

Active people stay in hospitals less and visit doctors less than inactive people. Active folks spend less on medications. Women over 55 years of age save the most from becoming physically active.

The question is not: Can you afford to stay healthy? The question is: Can you afford to get seriously ill? Take action today and preserve your physical and financial health.

Anyone can start at http://www.jeffblairfitness.com/. My book, Never Get Old, shows how you to take that difficult first step and regain control of your health and vitality. You can also start to "Turn Back Time" and look and feel dramatically better!

My Job

I was thinking about what I do for a living today, and I thought about some of the people I get the pleasure to work with....

The 40 ish man who has lost 120 pounds....

The 40 something woman transformed from a self-described "couch potato" to currently training for a triathlon.....

The man who had never competed in sports, but who just completed a 13.1 mile race on his 49th birthday AND inspired three people in his office to start training for their own race....

The 60 something woman training for an 80 mile bike ride......

The 70 something woman who has lost over 30 pounds after giving up hope of ever getting back into shape...

The 70 something couple who are more active than most people decades younger.....

The 70 something man who climbs mountains around the world.....

The 40ish woman who is losing body fat rapidly.....

The 50-something woman who just told me today she lost 3.5 pounds this week.....

The 50ish man who is transforming before my eyes-gaining muscle and losing fat.....

When you get to be part of creating these stories, you feel a great sense of satisfaction! Part of my personal mission is to try to help many others create this success.

If your organization or company needs someone to give a positive and powerful presentation on fitness success, contact me at jeffblair@jeffblairfitness.com.

Here's to creating a few thousand more success stories! :)