Man and woman outside in running gear stretching

Sore From Your At-Home Workout? Try These Physical Therapist-Approved Stretches

While we are confined to our homes, we may find ourselves resorting to new forms of exercise as we develop a fitness routine outside the gym. Bodyweight workouts, running and yoga all come with their own sets of aches and pains, so we asked NovaCare Rehabilitation physical therapist Katie Wax to share her favorite stretches to alleviate soreness and discomfort from at-home workouts.

Before we move on to the stretches, we want to remind you that a proper warm up before your sweat session is key to injury prevention. The last thing you want is to return to the gym with a new injury!

The stretches listed below are to be completed at the conclusion of your workout in order to lengthen muscles that tend to shorten or contract during bodyweight exercises like push ups, planks, squats, lunges and running. Each stretch should be held for at least 30 seconds (this allows adequate time for tissue fibers to actually lengthen) and should be performed 3 times each. The stretches should not be painful.

Pectoralis Stretch or “Doorway Stretch”

The pectoralis stretch helps open up the shoulders after sitting in front of the laptop all day or knocking out lots of push-ups. 

To perform the stretch: Find a corner or doorway. Place arms against the wall and gently lean forward until a stretch is felt in front of the chest.  You can change how the stretch feels by raising or lowering your arms on the wall to stretch different muscle fibers.

Wrist Flexor Stretch

The wrist flexor stretch is useful after any type of weight-bearing exercise through the arms, like those found in yoga or exercises in plank position.

To perform the stretch: Place the backs of the hands up against each other.  The stretch should be felt across tops of wrists and across the forearms.

Calf Stretch

It’s important to stretch out your calves after any jumping exercises found in HIIT classes or after jogging or walking. 

To perform the stretch: Stand with the leg you intend to stretch behind you and bend your front knee. While keeping your back leg straight and heel on the ground, gently lean forward. Toes should be pointed forward. The stretch should be felt in the lower posterior aspect of hind leg.

Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch is perfect following a run due to the repetitive hip flexion that occurs. This stretch also helps prevent tightness in the hips from prolonged periods of sitting.

Starting position:

Get into a half kneeling position. Prior to leaning forward, rotate the pelvis posteriorly (or tuck your tailbone).

Ending position:

Keeping your hips square, gently shift your weight forward. Be careful not to bend the knee past your toes. The stretch should be felt in front of the hip on the back leg.

Piriformis Stretch

Feeling glute tightness after squatting or lunging? The piriformis stretch will combat that!

Starting position:

Lie on the floor with your knees bent. Cross one leg over the other so that the ankle is resting on the opposite thigh.

Ending position:

Pull the thigh of the uncrossed leg toward your chest. You should feel a stretch in the gluteal region of the leg that is crossed.

Have a question for Katie or looking for further explanation on these stretches? Give her a call at NovaCare inside FFC East Lakeview: 773-248-3401. Katie is available for virtual and in-person consults for your needs during this time.

Post written by FFC Contributor and NovaCare Rehabilitation Physical Therapist Katie Wax.

Katie Wax (PT, DPT, CMPT) is a physical therapist for NovaCare Rehabilitation’s East Lakeview location. She takes a holistic and active approach to patient care. Katie understands that each patient has their own lifestyle and prepares a plan of care specific to each patient that is evaluated. Katie enjoys working out and running the lakefront, while balancing her time with her family. She is also an active participant in the Chicago community.

Man running outside in the sunshine

Breaking Up Your Daily Fitness

As a technology and fitness professional, I have the pleasure of seeing two different worlds. On one end, I see the rapid rate of my Outlook inbox filling with email requests. On the other, I’m reading body language for proper form and signs of muscle fatigue. What’s interesting is how much these worlds can benefit from each other. I’ll give you an example from each side so it doesn’t seem like I am biased.

Technology: If I had a dollar for every time someone told me “I don’t have time to work out,” I would be retired. What I’ve learned since incorporating a health and wellness practice is that my productivity at work has sky rocketed. I’m able to do more with less without breaking a sweat (no pun intended) because my mind and body are optimized before logging into work.

Fitness: One of the first questions I ask my clients and the people closest to me is, “How did you sleep?” Most people respond with “Fine,” but how do we really know? There are many technology companies in the market that will track sleep, but based on feedback from clients, it’s either they don’t want to wear a device, don’t want to know the real answer or don’t care. Leveraging technology that will measure your specific metrics can tell you how ready your body truly is for that specific day.

As we wrap up week four of isolation, I’ve noticed that clients of mine have either accepted this “new normal” or have fallen off the band wagon of their fitness routine. We don’t know if another three weeks will be the end of isolation, but what I do know is that this is a new week to change it up.

I am an advocate for volume based training. Volume can be defined as repetitions (reps) multiplied by sets. With that being said, if you’re cramming too many reps and sets in a constrained time window, you’re setting yourself up for an injury. I have recently implemented a change in my fitness routine where I break up my long workout into three smaller sessions throughout the day.

High Level Overview:
• Morning – Light Cardio, Core, and Mobility (20 – 40 minutes)
• Afternoon – Strength Training (30 – 40 minutes)
• Evening – Yoga and Meditation (5 – 10 minutes)

Morning:

I am firm believer that the way you start your day will impact the rest of your day. The beauty of being a fitness professional who is also in corporate America is that I know the cognitive benefits of a morning workout. I recently read the book Make Your Bed, where I found connections to my morning routine. One of the messages from the book was that by making your bed first thing in the morning, you gave yourself the satisfaction of already accomplishing something that day. For me, fitness has become that morning ritual. When I complete my morning session I have accomplished something and am ready to take on corporate America. It not only prepares my body but my mind to think clearer, sharper and be fully optimized.

As for a workout, I believe in leveraging the morning to wake up the body and soul. I do this with mobility work and a light run outside while the sun is rising. For non-runners, you can go for a walk or bike ride outside to begin the day. This will promote blood flow throughout your body and naturally elevate your heart. Not to mention, if you’re doing this as the sun rises or after the sun rises, you’re taking in Vitamin D, which is highly recommended by the CDC right now.

I’ll follow up my cardio session with core exercises to stimulate the muscles in my torso. I’ll push for 4 different kinds of exercises focused on each area of the core (Rectus Abdominus, External Obliques, and Erector Spinae). Once completed, I’ll head to the shower and begin my day job in the technology world.

Afternoon:

There are numerous studies that have proven that taking breaks throughout your day will optimize your productivity. We all know that person who doesn’t believe in breaks and may receive a high five for self discipline, but I like to lean on the side of science. Implementing a short workout in the middle of work will not only break up your day, but redistribute blood flow from sitting all day.

I feel like there is a false perception around working out in that you need to do all of this preparation and put high strain on the body in order for it to be called a “workout.” That simply is not the case, and there are many options for re-awakening the body without having to drink your sixth cup of coffee for the day.

Whether you have a home gym, kids or neither, you can still find a way to redistribute blood flow and activate those muscles. If you’re fortunate enough to have a home gym, I recommend 3 – 4 sets of exercises focused on the lower or upper extremities depending on the day. You could also do a circuit based session which can hit all areas of the body.

If you have children, I recommend going outside with them and playing a game. You could view this as recess time, and you also get additional family time which you normally wouldn’t have from working in the office. If you don’t have a gym or kids, you can go to resources like FFC On Demand to give you bodyweight workouts.

Evening:

To wrap up the day, I focus on minimizing distractions such as TV, social media or email. Studies have shown that blue light from screens delay the production of natural melatonin. Melatonin is generated within the pineal gland that signals to the body when it’s time to go to sleep. If you’re in bed with a laptop or device, you may not be getting the sleep your body needs in order to be ready for the next day.

This is an area I feel most members of corporate America don’t think about but could benefit from tremendously. The reason why this is important for corporate America is because of a type of sleep called rapid eye movement (REM) sleep. The best way to think of REM sleep is your dream sleep. One of the main benefits of REM sleep is that it’s the mind’s way of refreshing for the next day. It can viewed as the memory consolidation phase of sleep so your brain is more cognitive for the next day.

As it pertains to fitness, I take this time to down regulate my body and soul. I do this with yoga and finish with meditation. For me, I will leverage yoga as time to focus on static stretching to help with muscular recovery. I tend to focus a lot on my lower back, hip flexors, and shoulders. These are commonly tight areas for corporate America as we sit at a desk and lean into the computer screen. From a soul perspective, I will do transcendental meditation which is meditation in silence. I’ve found this works best for me as the day is full of noise.

Final Thought:

Fitness is not only a way to build muscle but also a way to provide structure in your day. It gives purpose to a dedicated time. We can’t control how long we are told to stay at home, but we can make the best of it. I encourage everyone to find what works for them and make the best of this “new normal.”

Post written by FFC Contributor Omar Romero.

Omar is a fitness enthusiast based out of the Chicagoland area. As an FFC group fitness instructor, his focus is around functional fitness mixed with high intensity interval training. His personal philosophy is based on hard work and no excuses. For more information, tips and articles from Omar, visit his website: OmarRomero.com.

Mature active female in sportswear doing side-bends while training by riverside in urban environment on summer morning

Smart Aging: Three Quick Tests to Assess Your Strength and Flexibility

There is a growing body of research that focuses on “smart aging.” We often think about our body’s memory being limited to our minds, but the results of our activity and inactivity are stored in our muscles, joints and other systems of our bodies.

The youngest baby boomers (born between 1946 and 1964) are now in their 50s and 60s and redefining what it means to be “older.” Recent advances in the science of fitness provide an opportunity to improve quality of life and athletic pursuits well beyond what was typically accomplished by our parents. But at the same time, modern advances allow us to spend more time in sedentary jobs and activities, resulting in a crossroad which could lead to worse fitness than our parents. 

Related: Invaluable Benefits of Exercise for Aging Populations

I myself am a boomer as well as a personal trainer, lawyer, wife and mother. I can fully appreciate how a busy life can contribute to underutilization of muscles needed for activities of daily living (ADL). 

Below are three fitness activities that can provide a challenge and allow you to assess areas where you might benefit from strength and flexibility training to improve your ADL at any age:

Walk around with a 30 lb weight for 1 minute and work up to 10 minutes 

Pick up a 30lb weight and walk around. Move it around in different directions and heights. It is the weight of the average 2-3 year old child. Even if you have no intention of carting around a kid, it is a great measure of what muscles might be compensating for other weaknesses. If you don’t belong to a gym, you can do the same thing in a store holding a comparable bag of dog food or garden soil. Was there a position or height that was more difficult?

At commercial time when watching TV, get down on the floor in a cross–legged position and then stand up 10 times – 5 times each side

I didn’t say this would be fun, but it can be very effective to determine which side is easier to get up from and what muscles you used to do so. Experiment with rolling to the side so you are pushing up with one or two arms as well as whether you can get up from a lunge position without using your arms.  Was one side or position easier than the others?

Related: Think you may have a muscular imbalance? Here’s how Pilates can help

Walk up and down the stairs in super-slow motion

Falls are a leading cause of injury and virtually all of us have missed a step and taken a tumble that could have been mitigated if all of the muscles in the kinetic chain were working at optimal capacity.  Walking up and down the stairs in slow motion allows you to assess where there might be instability at some point in the kinetic chain: It could be foot, ankle, knee, calf, hamstring, quads, hips or even abs that are tight or weak. It is a great opportunity to assess what muscles need more flexibility or strength (or both). Did you lean more to one side than the other when going slowly? Was it harder to maintain balance when ascending or descending? Did you use the railing and at what point?

Post written by FFC Contributor Linda Goldberg.

For questions or to share your learning, Linda can be reached at lgoldberg@ffc.com.

Image of a woman using a rowing machine with a personal trainer.

Why I Work With a Personal Trainer

Every one of us has different motivations for hitting the gym. Whether we want to be in better shape, improve our health or optimize our strength and speed, there are many ways to go about reaching our goals. Some may choose to work out on their own, join a group fitness class or follow an online workout guide, while others may hire a fitness professional to create a customized exercise program for them. In my case, I chose to hire a personal trainer to get me in the best shape of my life.

My journey started at the beginning of January. I know, very cliché – new year, new me. I wanted a change, and not just a physical change, but a complete transformation physically, mentally and emotionally. I was already hitting the gym on a regular basis, but I needed someone to hold me accountable and push me beyond my limits. I reached out to a personal trainer that I knew had helped get his clients get results. I thought to myself: what do I have to lose?

Related: Common misconceptions about personal trainers

The first step with my personal trainer was an introductory phone call followed by an email questionnaire. After I answered the questionnaire, my trainer called me to really dig into why I wanted to make this change for myself. I had just moved across the country after a break up, and I needed help getting in a better head space to work on myself. I wanted to prove to myself that I could commit to this next chapter in my fitness journey, and I needed the accountability partner that a personal trainer can provide.

The hard work began with making sure I was set up for success in regards to nutrition. After we were comfortable with my nutrition, we tackled exercise. My programming incorporated early morning cardio sessions and evening lifting sessions where I was able to work off the stress of the work day. My programs were emailed to me on a weekly basis, and I was always excited to see what each week would bring because I could feel the changes taking place. At first, I wasn’t sure I could follow through with the program, but I had to keep in mind why I signed up with my trainer in the first place. Knowing that I could reach out to my trainer at any point for motivation was the best feeling because I knew I wasn’t alone in this journey.

After a few months, my friends started to notice the changes in my physique, which boosted my confidence and motivated me to work even harder knowing that other people were also seeing my results. At the end of the day, it was all about being consistent with my nutrition, cardio and weight lifting, and I could see all the hard work paying off.

Related: Read some of our members’ amazing transformation stories

One day, my personal trainer did a side-by side photo comparison from when I started training with him to present day. I couldn’t believe it – my waist was smaller and my back and shoulders were broader. With my permission, he posted this comparison on his Instagram and the feedback we got was incredible. We were both very proud of what I was able to achieve with his coaching.

With all the progress I had made and all the confidence I had gained, I had a new zest for life and decided to become a personal trainer myself. After nearly a year of working with my personal trainer and seeing my own progress, I was able to perform better at work and help my own clients reach their desired results. It feels amazing to see how they have changed since the day we first met. It is so rewarding to make such a positive impact in their lives, just like my personal trainer has in my life. I love coaching people to live healthier lives and seeing the confidence and discipline they gain.

The most common question I get asked is, “You’re a personal trainer, so why do you have a personal trainer?” My response is this: everyone can benefit from having a personal trainer.  Whether you need someone to keep you accountable or someone to push you past your limits, a personal trainer can help you achieve better results. Great athletes didn’t get to where they are now without someone holding them accountable, pushing them, believing in them, and knowing they can do better. So I ask you, what is the reason you are going to hire a personal trainer? What changes do you want to make in your lifestyle? What great results will you achieve with the help of a personal trainer?

Post written by FFC Gold Coast personal trainer Marc Zavala.

Marc is a personal trainer at FFC Gold Coast who is passionate about fitness and helping people go beyond their goals. He believes exercising, building healthy eating habits and having fun are important for overall well-being. He specializes in body transformations, form correction and coaching healthy behaviors to achieve and maintain a healthy way of life. Marc has 7 years of personal training and nutrition coaching under his belt. Contact Marc by email (mzavala@ffc.com) to schedule a complimentary consultation today.

3 no-fail tips to getting back into a gym routine

3 No-Fail Tips to Get Back into Your Gym Routine

As the leaves and the weather start to change, so will your fitness routine. The days of just heading out the door and going for a run are becoming limited and it’s time to reconnect with a health club – here’s everything you need to get back into a gym routine.

Before we get to the fitness part, we have to talk about the food. Festivals, BBQs, and baseball games are over, so be sure to make some time to the grocery store and stock up your fridge with healthy, convenient foods. It’s critical to establish your routine this time of year before the holidays approach and you’re fighting against holiday parties, food, and booze.

You’re usually more active in the summer months so plan on hitting the gym at least 3 days a week. The return to a gym routine means actually having to plan what you do and can even create anxiety for some. You’re not alone in your hesitation, here are some tips to help you get working out again!

1. Check out a new class.

Why not? You have nothing to lose- except maybe those few pounds you packed on Labor Day weekend. And who knows, maybe Zumba will become your “new” guilty pleasure – no one is drinking Sangria now that the weather is getting cooler!

Related: speaking of classes at the gym – how do you pick the best one? Check out these tips for finding a new fitness favorite.

2. Ask about a complimentary personal training session.

This is a great starting point/way to advance your workouts. It’s a trainer’s job to help people reach their fitness goals, or at least discover what they are. Worst case scenario, you’ll get your butt kicked for an hour and best case you might get a date, it happens more often than you think.

3. Find a workout partner.

Go with a co-worker who’s on the same schedule as you, or ask a friend, partner, spouse – you can complain and be sore together. Or connect with a person you always see at the gym the same time as you and set a day/time to meet- the key is being accountable to someone besides yourself.

With any workout partner, try to motivate each other not to miss a workout. If you want to take it to the next level, the one that cancels owes the other something – coffee, lunch, a massage – get creative – have fun with it.

Related: stuck indoors or can’t take the time to get to the gym? Don’t worry – you CAN fit a workout in – even in just 10 minutes! Here’s how.

You got this, see you at the gym!

Staying healthy while traveling

Strong Mind | Strong Body #4: Staying Healthy While Traveling

To have the experience to travel is a blessing, and something to be taken advantage of. However, vacation also does not mean you should throw all of your hard work away. Here are a few tips for staying healthy while traveling I’ve learned along the way.

Steps for Staying Healthy While Traveling

Exercising While Traveling

Nowadays, most hotels have a gym and pool that is accessible. It might not be as well-equipped as FFC, but you can make use of what is there! Resistance bands are easy to pack and are great to use for a workout.

Related: airports now have yoga rooms – here are some simple tips to make the most of them and fit in some exercise while you’re traveling!

If you are visiting somewhere new, chances are that you will be walking around a lot, which will count toward your daily fitness. Depending on where you travel and your plans, you should aim to fit in 30-60 minutes of physical activity a day, in whatever form you can.

Eating Healthy While Traveling

For some, staying on top of food choices on vacation can be a challenge. Depending on your fitness goal, food choices will differ from person to person. In my travel experience, these are some food and snack ideas you can bring with you to stay on track of your nutrition – they require minimal space to pack and are durable (except the prepped meat):

  • Bring powered protein powder in shaker cups
  • Tuna packets (minimal packing space, lean + high protein)
  • Protein bars
  • Dried meat
  • Fruit/nuts (almonds for essential fats)
  • Yogurt cups
  • Rice cakes (for quick carbs)
  • Microwavable oatmeal
  • Depending if you are traveling in the country and for a minimal period of time, it is possible to also prep proteins such as chicken and freeze them

If I am traveling while on prep, I make sure that I bring all of my meals with me, that way I always have something to eat and I am on track with my goals.

Related: keeping a balance of your work, school, life and health can be complicated – but Sophia has some tips to help!

If I am not on prep and on vacation with my family, I do bring healthy snacks like the ones I listed in this article, but I do treat myself on occasion. When I was visiting South Africa, we went on a lot of trips, some including safaris. For this, I had to pack a variety of snacks that I could bring to sustain me for a few days.

When I am prepping for a show, I have to be strict with my diet, but if I am in off season, I let myself enjoy in moderation with good health in mind.

Navigating the Airport

Airports are typically filled with fast food options. It is still possible to stay on track. While I was waiting for my flight in Atlanta airport, I went to Starbucks for breakfast. Starbucks is a great on the go food stop, they include the calories on their menu and they have a variety of healthy food options.

Related: want some more tips for eating healthy at the airport? Check out these hacks!

Use a Meal Prep Service & Stay Somewhere With a Kitchen

Meal prep services have become very popular as well in several states, if you are traveling to another state and want to have your meals ready, you can customize your meals online and have them ordered to where you are staying. If you do decide to meal prep your own meals to travel, I recommend using Ziplock bags and Tupperware to store your foods and minimize space. Prepping your food close enough to the day that you travel will ensure that your meals stay fresh.

Airbnbs are great for traveling; you have access to a kitchen where you can cook your own foods, which will help to save money on eating and ordering out.

Order Healthfully When Eating Out

I believe everything in moderation. It is essential to treat yourself on vacation. Going out to different restaurants and trying different foods is a wonderful bonding experience. If you want to make healthy eating choices, there are ways to order food to make it more nutritious when eating out. Some ways to do this include:

  • Asking for dressing on the side
  • Asking to be cooked without oil
  • Seeking out grilled items
  • Ordering a side salad instead of something higher in calories
  • Order water
  • Share dessert

Staying Healthy While Traveling is EASY – Just Keep It Simple

Traveling should not be a time to over-analyze your diet and fitness. ‘Everything in moderation’ should be the foundation to a healthy lifestyle. Staying healthy while traveling IS possible – it just takes some planning!

Post written by FFC Old Town membership representative Sophia Valbuena.

About Sophia

Man stretching

Sports Fitness Training: Ballistic Training & Plyometrics to Bridge the Gap Between the Gym & Court

Is your golf swing not as strong as you would like it – or is your forehand in tennis more like a fore finger? Do you have trouble accelerating or jumping in your basketball games? Ballistic training and plyometrics may be your answer. (And they might be the most underrated and under-represented exercise mode in the gym today).

Ballistic Training vs Plyometrics

Ballistic training is described by throwing or jumping with weight, which maximizes acceleration of the weight, with little or no deceleration of the muscles. (2) Plyometrics is defined as the discipline of performing maximal effort, burst-based movements that use the stretch/shortening cycle of the muscles to produce a powerful result (e.g. repeated box jumps). It was first used by Soviet Olympians in the 70s and is used today with college/professional athletes as a form of sports fitness training. (1)

An In-Depth Look at Ballistic Training

In traditional weight training, the load has to be decelerated in order to protect the joints and to end the repetition. However, this act teaches the body to slow down during ‘sticking points’ or rather, the hardest parts of a repetition – and these (necessary) points can cause an athlete to plateau.

The National Strength and Conditioning Association’s Basic Guidelines for the Resistance Training of Athletes states that “performing speed repetitions as fast as possible with light weight (i.e. 30-45% of a one-rep max) in exercises in which the bar is held on to and must be decelerated at the end of the joint’s range of motion (e.g., bench press) to protect the joint and does not produce power or speed training, but teaches the body how to decelerate, or slow down. If the load can be released into the air (i.e., the bar be let go at the end of the range of motion) the negative effects are eliminated.” (3)

Why Ballistic Training Works for Fitness:

Basically, as much as 75% of a repetition can be devoted to slowing down the weight – not actually producing power/acceleration. Being able to let go of the weight, ball, or load, is paramount for developing power and strength throughout the entire range of motion for ANY movement. Examples for ballistic movements include medicine ball throws, weighted jumps, and banded movements. 

An In-Depth Look at Plyometrics

In the strictest sense, plyometrics are used to teach athletes to jump higher and run faster by using the inherent elasticity in muscles and tendons. An example of this is called a depth-jump. The athlete steps-down from a high box, lands, and immediately jumps onto another box. This causes the athlete to compensate for the force of gravity by absorbing the impact via lengthening the muscles and going into a quarter squat (eccentric motion). Once the energy has been absorbed, the muscles are the same length for the briefest of moments (amortization), then, the athlete contracts the glutes/quads to jump again (concentric motion).

Related: squats are an important part of your fitness routine (and you can make them plyometric squats, too!). Check out why & read this post.

Why Plyometrics Work for Fitness:

By training this stretch-shortening cycle to happen faster, and under higher loads, you can train the nervous system and musculature to jump higher and more quickly. This same principle can be applied to upper body workouts using bands and medicine balls, creating a cycle of stretch shortening that helps create more power and speed. 

Benefits of Plyometrics and Ballistics Training

You’re probably thinking, ‘okay, but what does all this sciencey mumbo-jumbo mean?’

In essence, ballistic and plyometric movements force the muscles to produce the greatest amount of force in the shortest amount of time. Muscle fibers are stimulated according to the force/power needed. Low speed/heavy weight moves will use smaller type fibers first, then larger and larger fibers until the load is lifted. However, with plyometrics and ballistic training, the largest are recruited first to make the lift/action as quickly and efficiently as possible.

The more you practice these explosive movements, the better you train your muscles to act as efficiently and powerfully as possible.

Related: the benefits of HIIT and why you should give it a try (yay, science!).

This brings us to my preferred type of training – complex/contrast training. In this type of training, slow, near maximal weightlifting motions followed by fast-speed/fast-twitch plyometrics or ballistics training moves has been demonstrated to activate the larger muscle fibers to a greater degree than if you were to complete each type of exercise separately. (4)

By now you might be thinking ‘Okay… but what does that mean in plain English, Matt?’ How does ballistic training/ plyometrics apply to your daily life? Here are the basic benefits of plyometrics and ballistic training for improved performance:

  1. You will accelerate faster: sprinting by someone on the court, down the field, to the train etc.
  2. You will jump higher (and it looks cool)!
  3. You will gain definition and size (not designed for bodybuilding, but it can be adapted).
  4. You will punch harder and faster, throw a ball harder and farther.
  5. Develop a stronger, more stable core and flatten the stomach; stabilizing fast moving weight will emphasize stronger abdominals, obliques and spinal erectors.
  6. Burn more calories from the full body workouts (lean out!) Coordinating multiple joints for an explosive motion at a high intensity is a great conditioning and cardiovascular workout.
  7. You will have more energy in your everyday life!
  8. You will conduct everyday movements with more “oomph” and be able to produce power on command! You will fly out of your chair at the end of the work day.

If you are interested in ballistic training or plyometrics, or would like to know more, please contact me at mlamore@ffc.com or via @lamorepower on Instagram! 

Post written by FFC West Loop trainer Matt Lamore.

About Matt

Matt Lamore is a certified strength and conditioning specialist and master trainer at FFC West Loop specializing in plyometrics, circuit training and powerlifting. He uses his background in sports performance training to bridge the gap between the gym and daily life. Before FFC, he has trained high school, Division 1, and professional athletes in strength, agility and speed. Matthew received both his B.S. and M.S. in biology from Bucknell University. 

Sources:

  • (1): (Yuri Verkhoshanski (1967). “Are Depth Jumps Useful?”. Legkaya Atletika (Track and Field). 12: 9.)
  • (2): Fleck, Steven J. & Kraemer, William J., ‘Ballistic Training’ in Designing Resistance Training Programmes, Human Kinetics:Leeds, 2013, p.280
  • (3) (Elliot, B. and Wilson, G. A biomechanical analysis of the sticking region in the bench press. Medicine and Science in Sports and Exercise. 21: 450-464. 1989).”
  • (4) Joyce, David & Lewindon, Daniel & Larson, Rett, ‘Neural Preparation’ in High Performance Training for Sports, Leeds:Human Kinetics, 2014, p.107).  
Finding balance in fitness and life

Strong Mind | Strong Body #3: Finding Balance in Fitness, Work, School & Life

One of the most important lessons I have learned so far is finding balance. Personally, I practice a balance between the ying (relaxation techniques such as yoga and meditation) and the yang (high intensity/extremes like bodybuilding). Yin and yang is the concept of ‘duality forming a whole.’ We encounter examples of yin and yang every day. As examples: night (yin) and day (yang), female (yin) and male (yang).

Both of these concepts, when paired, balance each other out. If we lack one or the other in any aspect of our lives, we are not balanced. For example, if we feel overwhelmed and stressed out, we may need a ying influence in our daily lives such as yoga. If we lack energy, we may need a yang influence such as a cardio workout.

Finding Balance in Fitness

The balance of yin and ying ultimately supplement each other. If an athlete focuses solely on intense training, they have a high risk of injury. To perform at their ultimate best, it is important that they balance out their yang with the yin, for example, doing yoga several times a week to help with stretching and strengthening.

Before I learned the importance of having a balance, I would push past my limits in the gym. I was all about that yang, with little to no yin. Eventually, I pushed to the extreme and got injured (you can read about this in my second post in this Strong Mind | Strong Body series).

If it wasn’t for my injury, then I would not have worked on finding balance – and probably not found meditation and yoga. This not only healed my injury, but it helped me with anxiety and depression. Ever since, I practice daily balancing my yin and yang. That way I can perform at my best in the gym, at work, and in my personal life.

Finding Balance in Work, School & Other Aspects of Life

In addition to finding balance in fitness, it is important to have balance in other aspects of our lives, to prioritize our duties, families, friends and our hobbies. If we focus too much on one thing, the other things in our lives won’t grow. A lot of people in today’s society say that they don’t have time to work out because they are too busy. At the end of the day, we all have the same 24 hours, it just how we manage our time that will dictate what we can get accomplished.

Ever since I started competing, I have either been a full-time student, worked full time, or done all at once. It is important to me that I do my best in all of these areas, but I couldn’t do that if I didn’t prepare ahead. My main priorities are school and work, fitness is my hobby and therapy. By narrowing down what is important to me, I am able to find what times would work best to go to the gym, meal prep my food, and do homework based around my work and school schedule.

Related: curious as to how Sophia found her inspiration for bodybuilding? Check out this post!

Typically, on my off days, I dedicate my time to meal prep for the week, relaxation, and running errands. By meal prepping, you save a lot of money in the end and you are able to stay on track of your diet. I find that taking my meals to work/classes helps me stay focused and keeps me satisfied all day. I also write down in my planner what times I have to train, depending on what time I work or have classes. I typically like to work out before work so I can 100% focus on my tasks and then relax after I finish working. If I am feeling tired before work or I don’t have enough time to train, I will do it after work. We all have responsibilities, but it is important to make time for the things that we are passionate about.

I am lucky that I work for a company like FFC which supports my goals in bodybuilding and gives me access to their elite clubs to train and work. I am constantly surrounded by like-minded individuals that are hardworking and motivated to succeed. Your environment and those who you surround yourself with will also dictate your success. By working at FFC in Old Town, I feel motivated everyday by my co-workers to execute my job, and our members working hard on the floor to achieve their fitness goals. It reminds me why I chose to work for here.

Post written by FFC Old Town membership representative Sophia Valbuena.

About Sophia

How to pick the best classes at the gym and set up a workout schedule

How to Choose the Best Classes at the Gym

Being in a group fitness class, surrounded by others, is a great way to motivate you to work hard, but is it the right class for you? Here are some of my tips for how to choose the best classes at the gym depending on what’s right for you, plus how to set your weekly workout schedule up.

Consider the time of the class.

Does the time work? When it comes to making a commitment, the most important aspect is timing – you have to choose a time that works with your busy schedule. I’ve found that people are most successful at choosing a group fitness class on the way to work or home or one that coordinates with drop off/pick up of kids.

Related: we get it – you’re short on time. Make it easier on yourself with this handy gym bag checklist!

Figure out the goals you’re trying to accomplish.

What are your goals? Weight loss, strength gains, training for a race or more flexibility? Each class will help you reach specific goals. A HITT or spin class will probably burn the most calories. A traditional yoga class improves core strength and flexibility, but a yoga sculpt class includes higher intensity with weights. You want your schedule to have a balance of resistance, cardio and flexibility –  too much of one can cause injury.

Set a realistic schedule that has some flexibility. 

Let’s be honest, things are thrown at us and our schedules every day that force us to move things around. When it comes to classes at the gym, have a second or even third option if you can’t make it to your first choice class.

For example, you can initially choose classes for Monday through Wednesday, but if you miss one, have a Thursday class as a backup. Otherwise, you can take Thursday as a day off. Remember if you properly perform a resistance training class, you are taking the muscles to an extreme fatigue (almost failure) level, and that requires a rest period of 24-48 hours. This means a day or two of rest should be scheduled into the week.

Related: recovery is SO important! Do you know which kind of massage is right for you, based on the type of fitness you do? Find out here.

Have confidence in your instructor. 

Before class begins, the group fitness instructor should explain what the class entails. Throughout the class there should be guidance on form and explanation of the movement. The instructor should both explain and demonstrate progressions and regressions. Try a find instructors you can connect with and who motivates you!

Strong Mind | Strong Body #1: How I Discovered My Passion for Bodybuilding

Have you ever had that one ‘aha!’ moment that changed your life? For me, that ‘aha’ moment was back in August 2016, when I trained at the USA Gym in Bridgeview, IL. Prior to this, I was already a regular gym-goer, but I did not train with a purpose. Personally, for me to be successful at something, I need to have a goal. At this point, I was already working out, but I did not have a set goal.

Identifying My Passion for Bodybuilding

Deep down, I was filling an empty void. When I wasn’t in the gym, I felt like an outsider, I put my energy towards things that didn’t matter, such as negative people and partying. In the gym, I felt safe enough to be myself; it was the only place that really matched my energy. I knew in my gut that the gym was not only my safe space, but it was my calling in life… I wasn’t sure what that was yet, but the day I trained at USA Gym changed my life. My dad and I would work out together at a local gym in our town, but one day we decided to switch it up. He asked me “Are there any bodybuilding/hardcore gyms in the area?” So, we looked online and found a gym called USA Gym nearby.

Discovering Destiny

The moment I entered the old-school bodybuilding gym, I had an internal feeling that spoke to me and said ‘You are home’. The walls were covered with famous bodybuilders stage pictures and their signatures. I saw photos of bikini competitors on the wall and I said to my dad “I am going to be on that wall”. That day, I hired a prep coach and committed to compete in May 2017. Since then, I have competed in 4 bodybuilding competitions, and qualified for nationals this summer of 2019. The more I learned about bodybuilding, the more I realized my purpose in the sport, which is that I will become a Pro Bikini Competitor and work toward winning the Miss Bikini Olympia title. I don’t know when it will happen, but I know in my heart and gut that it is my destiny.

I have participated in plenty of activities before, such as dog showing, horseback riding, karate, cross country and tennis, but nothing has fueled a fire inside me like competing. What makes this sport so unique is that it is a 24/7 commitment. Every meal, training, gallon of water, minute of sleep and pose impacts how you will place at a competition. By setting daily goals for myself toward my competition, I win every day because I stay on my plan 100%. Currently I am less than a month out for my first national show in Las Vegas and less than two months for my second national show in Pittsburgh (If I don’t turn pro). This is just the beginning and I hope that you will join me on this journey to the Olympia Stage!

About Sophia

Sophia Valbuena is a membership representative at FFC Old Town. She has been in the fitness industry for over 5 years and it has entirely changed her life. In this series, Strong Mind | Strong Body, she will cover how she got into fitness, as well as mindfulness, nutrition, motivation and time management tips. Stay tuned! In the meantime, you can follow along with her on LinkedIn here and Instagram here, as well as check out a behind-the-scenes article she wrote about her bodybuilding experience here.

How does KT Tape work and its benefits

How Does KT Tape Work & What Are Its Benefits?

If you are involved in fitness in any way, you’ve probably heard of KT tape. But how does KT tape work? What is it used for? KT tape was developed by chiropractor Dr. Kenzo Kase in Japan in the 1970s. The use and popularity of the tape has risen in recent years due to the endorsements from doctors, physical therapists, and pro athletes such as NBA all-star James Harden and 3x Olympic Gold medalist Kerri Walsh Jennings.

Unlike standard athletic taping, which is rigid and locks a joint and its musculature in place, KT tape is elastic and allows the body to move through its natural range of motion. Once applied, KT tape is usually good for 3-4 days and is waterproof (so yes, you can shower!). Kinesio tape is sold commercially and most likely in your local gym (FFC carries it in the sports shop).

Please note: This blog is not medical advice and is for educational purposes only. If you have any medical concerns please be evaluated by your licensed healthcare professional.

Kinesiology Tape Benefits

Kinesio tape is used for a variety of musculoskeletal issues including, but not limited to, carpal tunnel, patella tendinopathy, lateral and medial epicondylitis, and more. Depending on the technique used to apply the tapes, several benefits can be reaped. By microscopically lifting the top layer of skin from the other layers, an increase in blood circulation and drainage by the body’s lymphatic system can be created, clearing waste and potentially decreasing edema and inflammation.

This gentle lift of the skin may also decrease the pressure on pain receptors located throughout the body to provide temporary pain relief. Kinesiology tape benefits may also include helping to facilitate underactive muscles while inhibiting overactive muscles to help create balance in chronic overused areas (such as the upper trapezius muscle). Although the tape is elastic, it does, with the right tension, provide a sense of stability and protection for joints such as at the knee and ankle.

Who Can Use KT Tape?

Kinesio tape can be used by a wide variety of people, ranging from toddlers and the average working citizen to professional athletes. Those with sensitive skin or allergies should check with their dermatologist or physician before applying the tape. If skin becomes red or irritated, immediately and carefully remove tape.

Common areas of application include:

  • Shoulders
  • Forearms
  • Wrist
  • Knee
  • Ankles

Have more questions about KT tape or want to set up a complimentary consultation? Email Joshua Jernigan at jjernigan@ffc.com!

Important note: Kinesio tape is not a cure for any orthopedic issues, it is simply a tool to help in your recovery. The real solution is getting to work and doing what you are designed to do –  move… and move often. In the gym is where long term change is made.

Post written by Joshua Jernigan, Personal Trainer FFC Oak Park.

About Joshua

Joshua received his bachelor’s of science in kinesiology and health promotion in 2018 from the University of Kentucky and has a background in orthopedics and performance, guiding elite high school, Division I and professional athletes through rehab. He also specializes in working with the aging population to deal with post-operative shoulder, knee, hip and ankle surgeries, etc. You can set up a consultation with him by emailing him at jjernigan@ffc.com!

Sources for How Does KT Tape Work & What Are Its Benefits

Drouin, Jillian L, et al. “The Effects of Kinesiotape on Athletic-Based Performance Outcomes in Healthy, Active Individuals: a Literature Synthesis.” The Journal of the Canadian Chiropractic Association, Canadian Chiropractic Association, Dec. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3845470/.

Mateo, Ashley. “What Exactly Is Kinesio Tape-And Does It Really Work?” Runner’s World, Runner’s World, 11 Mar. 2019, www.runnersworld.com/health-injuries/a23791766/kt-tape/.

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How to find motivation - even when things get tough

Strong Mind | Strong Body #2: How to Find Motivation Even When Things Get Tough

FFC Old Town membership representative Sophia shares how she overcame a pretty big obstacle in her pursuit of her goals and some tips for how to find motivation, even when things get tough.

A pivotal moment in my life arose from one of the darkest times in my life. In the late fall of 2017, I started to experience extreme pain in my spine and hips. I would try to fight against my body and workout but one day doing deadlifts, I could feel my hips lock up and I could barely move. As a competitive bodybuilding athlete, I focused solely on intense training and very little on recovery.

My lack of recovery resulted in me being out of the gym for 2 months during the winter. Personally, for me, I find it difficult to be as productive during the winter time. Since I was injured, I found it difficult to stay motivated. I wanted desperately to get back into the gym, but I was losing hope and patience to get back onto my routine. I spent several weeks in a depressed and confused state, it affected my performance in school, my relationships and how I treated myself. I thought I was a failure for not taking care of myself.

One day my dad said to me “The most successful people in the world have failed millions of times. If you don’t fail you will never grow. Wear your failure like a medal around your neck, and use it as the fuel to improve”. I thought hard about this and I sat down and opened up a fresh journal and started writing.

My vision of becoming a pro bikini competitor had not changed, it was now just a matter of developing a game plan to get back into the gym. To develop a strong body, one must have a strong mind. This means that as long as you have a clear goal in mind, a plan to get there, the right attitude, and persistence, you can achieve anything – whether that is a strong body, or landing that dream job, or changing a bad habit. Anything is possible with the right mindset.

Related: how did Sophia discover her passion for bodybuilding? Check out her post here!

How to Find Motivation: Set SMART Goals

One day in December, I opened up my journal to write down my goals for 2018. I committed to myself that I would land an internship for the summer, I would get all A’s and B’s in my classes, and that I would qualify for nationals in the fall of 2018. How to find motivation and achieve them? The first step was to commit to myself; the second step was to develop a strategic plan to execute my goals.

To achieve any goal, it is important to set a realistic time frame to complete it by. There is a difference in someone saying ‘I want to tone up for the summer’ vs ‘I want to lose 10 pounds by May 25th.’ I determined what dates I had to complete these goals by, which helped to create a sense of urgency.

Related: (SMART goal stands for ‘specific’, ‘measurable’, ‘achievable’, ‘relevant’ and ‘time-bound’ – time-bound being one of the most important factors). For more tips on how to set SMART goals, check out this post!

My plan for 2018 looked somewhat like this (I titled it ‘My Plan to Conquer 2018’).

  • Land an internship by May 11 (steps I took were to apply to at least 5 internships per week).
  • Get As and Bs in my classes by May 11 (steps I took were to review my notes before and after class, schedule monthly check-ins with my teachers, plan at least 3 weeks in advance for exams to begin studying).
  • Qualify for nationals by November 13 (steps were to, first and foremost, get my body back into the gym. I began to do yoga 3x a week, to meditate, and to stretch first thing in the morning. When I was able to start training again, I set a short-term goal to increase my weight by 5 lbs by June 10, which is when I began my cut for my competitions).

Achieving Success

I successfully achieved my educational and professional goals before the dates I had set! I believe it was because I stayed committed to all of the steps in my plan and I didn’t give up when I failed or doubted myself.

Fast forward to my competitions in November. My goal was to qualify for nationals, to do this, one must place in the top 2 in their category. My first show of the season, I did not place what I wanted. I got 9th place. I worked extremely hard for this, made sacrifices, and pushed my limits more than ever. I had my second show the following weekend. After licking my wounds, I analyzed the situation and realized that I had two options. I could pull out of the show or I could figure out what I did wrong at this show, make improvements, and try again.

The next day following the competition, I contacted one of the judges to get feedback. He told me where I lost points and what I could do in the next 5 days to place better. I entered my second peak week with every intention to perfect the improvements. The day of my second show, I had an internal feeling of calmness and happiness. I knew that no matter what happened on stage, I had already won.

I ended up placing 2nd in Open Bikini B, which qualified me for nationals. I was beyond thrilled, but not done yet. I celebrated my achievement, and reflected back to a year ago when I was at my lowest point in my life to where I had come. In less than a year, I had grown so much and achieved a goal that has gotten me closer to achieving my dream. The skills I learned in personal goal setting is something I practice daily. You can achieve anything with a strong mind.

Post written & photography provided by FFC Old Town membership representative Sophia Valbuena.

About Sophia

Sophia Valbuena is a membership representative at FFC Old Town. She has been in the fitness industry for over 5 years and it has entirely changed her life. In this series, Strong Mind | Strong Body, she will cover how she got into fitness, as well as mindfulness, nutrition, motivation and time management tips. Stay tuned!

In the meantime, you can follow along with her on LinkedIn here and Instagram here, as well as check out a behind-the-scenes article she wrote about her bodybuilding experience here.

How to find motivation and push through goals, even when things get tough
10 best types of pushups and how to master them FFC fitness tips

10 Best Types of Push-Ups and How to Master Them

The push-up is commonly associated with military conditioning, gym class, and some martial arts. For many, they can feel like an impossible or even gruesome exercise. If you feel similarly, we hope you will feel empowered to incorporate this versatile and efficient exercise into your workout routine after reading this post.

Push-ups are categorized as a calisthenic exercise performed face down, during which the body is raised and lowered with the arms. Push-ups are a full body exercise that engages many muscles. Push-ups use your pectoral muscles, triceps, and other muscles of the shoulder area such as anterior deltoids, serrates anterior and coracobrachialis. Push-ups also use the transverse abdominis and rectus abdominis, making it a great core exercise.

Related: Need something for the lower body? We’ve got you covered here.

Push-ups can be performed in a number of ways, with modifications for beginners and progressions for those who are more advanced. We’ve compiled a list of the top 10 types of push-ups and their benefits so you can find an exercise that work best for you.

Standard Push-Ups

To perform a standard push-up, get into plank position with your hands under your shoulders, engage your core and keep your chest lifted and eyes gazing out in front of you so that your spine stays in a neutral position.

Bend your elbows and lower your body to the floor with your inhale, then push up with control and exhale as you rise back to a neutral position. Don’t let your backside dip or stick up, your body should remain in a straight line from head to toe.

Draw your shoulder blades back and down, keeping elbows tucked close to your body. It’s important to practice good form consistently to avoid injury and yield greater results.

Need further guidance on mastering the standard push up? Check out the video below from FFC Personal Trainer Tom Feeney!

Modified Push-Ups

The modified push-up is a great option for beginners. This type of push-up is performed by supporting the lower body on the knees instead of the toes.

The Wall Push-Up

Another great push-up variation for beginners is the wall push-up. This exercise is performed by standing close to a wall and then pushing away from the wall. You can increase the difficulty by moving your feet farther from the wall.

The Diamond Push-Up

For these push-ups, place both palms on the ground so that both thumbs and pointer fingers are touching and form a diamond. These push-ups really work your triceps!

The Wide Push-Up

Start from a normal push-up position but spread your hands wider than shoulder length. This will force your chest to do most of the work.

The Narrow Push-Up

From a normal push-up position, place your hands just a few inches apart from each other underneath your chest.

The One Leg Push-Up

From the standard push-up position, lift one leg up off the ground. Perform a set of push-ups and then switch legs to complete the set. Be sure to engage your core to help you stay in position!

The One Arm Push Up

Get into position and bring one arm behind your back or to your side. Complete the movement, switch arms and complete the set. These are a great challenge!

The Feet Elevated Push-Up

Do a normal push-up, but with your feet elevated on a box or bench. The higher the platform, the more you’ll work your shoulders, chest, and core. For an added challenge, use an exercise ball.

The Body Elevated Push-Up

Performed with hands on an elevated platform, commonly seen with medicine balls. For an even more advanced exercise, you can also elevate the feet.

Fun Facts About Push-Ups:

  • In most forms of push-ups, you are lifting 65% of your body weight
  • The record for the most consecutive push-ups is 10,507 by Minoru Yoshida of Japan in 1980.
  • Push-ups dates back to 1905
  • The record for the most push-ups done in 24 hours (non-consecutively) is 46,001 by Charles Servizio of the USA in 1993.
  • The Fence Lizard demonstrates push-ups to attract its reptilian mates

Post written by Jessica Frank. Edited by Natalie Casper. Video content by FFC Personal Trainer Tom Feeney.