One important aspect of your journey to great fitness should be a thorough evaluation of your core strength. Even professionals and researchers debate what constitutes the core and you have probably heard it cued or described in different ways. One of the common ways to look at it is to include all the muscles and connective tissue that connect the pelvis/hip region with the spine. When all tissues are activated and working together they essentially act as a brace, or a girdle, keeping the body stable, more centered and more powerful. Understanding “neutral posture” is essential—both during your workouts
and throughout your day. Complete awareness of this at all times will also help you conserve the integrity of spinal discs, ligaments and joints, The core is often referred to as the “powerhouse” because that is essentially what it functions as. It becomes the center of the body’s kinetic chain. The more powerful your core the less stress you put on the rest of your body. If your core is weak the potential of your movement is compromised and whatever your intended result is it may not happen as planned. With a strong and awakened core you gain more control of arm, leg, and torso movements because you have developed active stabilization between the pelvis and spine. Your body is now able to distribute force more effectively throughout the body no matter what position you are in.
As instructors/trainers we see all too often individuals putting focus on the movement of the extremities without the conscious thought put into how the body should be prepared to accomplish the task. This results in flailing limbs, movement from momentum, instability at joints, loss of balance and sometimes injury. Everyone needs to approach his/her fitness routine from the inside out. A variety of movements should be used to optimally strengthen the trunk region. These may include mover-type exercises, isolation trunk exercises and isometric held positions. These held positions allow the individual to experience the importance and discipline of static strength. When performing some exercises you may not even feel incredible muscle fatigue but you do experience a deep warmth within tissues and a better understanding of the role your powerhouse plays. Your fitness gains will be far greater, broader in scope and longer lasting. Whether you are swimming, running, cycling, playing team sports, climbing rocks, skiing, walking, lifting…this bracing effect must become second nature, always in place. Once you are aware of it and begin getting stronger you are more efficient in everything you do and you will find you use it constantly.
Remember don’t just think “abs” because it goes way beyond that. Work with your trainer or instructor on finding the ways to improve where you are now. You will feel more solid, more in control, stand taller and have a new sense of what your body is really able to achieve!
~ Kari
Wednesday, February 24, 2010
Thursday, January 21, 2010
Happy New Year to Everyone!
I can hardly believe I have been saying that to ProRobics members since 1982. I want to welcome all of the new members who are trying out the gym this month. I love January especially for this reason. I sincerely hope you are able to find the support, encouragement, equipment and classes you need to keep coming back as the weeks go by. It is our goal that your commitment to fitness becomes a life-long passion that you simply can’t live without. Please make a point of sampling everything here. We have been around for a long time and because of that we hope you experience the heightened sense of community and family within our gyms.
I want to take a moment to address our Group Ex classes because I strongly believe participating in these is the best way to meet other members, develop friendships and simply feel a part of a wave of movement. Here are some tips to guide you to the right class.
Some classes are truly geared for the person new to group exercise. Those would include:
1) All mind-body classes (Yoga, Pilates, Reach, Beam) These are slow, controlled full-body workouts that give you the time and the tools to progress at your own pace. These classes are a fantastic way to improve your mindfulness and movement technique while working on strength, flexibility and balance.
2) All muscle strength/endurance classes (BodyPump™, CUT, FIT, Core/Ball, Abs Only, Ball 360, Gravity™) These classes offer excellent instruction and progression using varied types of in-studio equipment such as barbells/plates, dumbbells, tubing, bands, balls. Some of these workouts include cardio intervals so you get both aerobic and muscle training.
3) Basic Cardio Workouts (Cycle, BodyStep™, ForeverFit, Zumba®, CardioMix) When your goal is to get that heart rate up but not be too worried about getting the moves these are the workouts for you. The emphasis is on keeping you moving, burning calories and pushing yourself as hard or as easy as you want.
As you progress and confidence builds, OR if you are new to the gym but not new to Step or Aerobics these classes offer that next level of challenge and fun…
1) Advanced cardio/choreography workouts (HiLoDance, HiLoChallenge, Step Challenge) We are one of the few gyms that offer this level of complexity to go with your cardio workout. The emphasis is not only on the heart rate but also on improving movement skills, memory, transitioning and in many cases dance skills. The HiLo (stands for Hi and Low Impact combination) classes are faster paced, directionally challenging and amazingly fun if you have the patience to be mentally pushed in your workout.
In closing I want to say a BIG Happy New Year to our long-time loyal members!! You are what make this gym what it is. Thank you for always being so welcoming to new members. Thank you for being patient and informative when they may not understand certain procedures within a class or around the gym. We all remember how hard it is to step into a room full of strangers. So thank you everyone for being true ambassadors to ProRobics. This will be another great year!
~Kari
I want to take a moment to address our Group Ex classes because I strongly believe participating in these is the best way to meet other members, develop friendships and simply feel a part of a wave of movement. Here are some tips to guide you to the right class.
Some classes are truly geared for the person new to group exercise. Those would include:
1) All mind-body classes (Yoga, Pilates, Reach, Beam) These are slow, controlled full-body workouts that give you the time and the tools to progress at your own pace. These classes are a fantastic way to improve your mindfulness and movement technique while working on strength, flexibility and balance.
2) All muscle strength/endurance classes (BodyPump™, CUT, FIT, Core/Ball, Abs Only, Ball 360, Gravity™) These classes offer excellent instruction and progression using varied types of in-studio equipment such as barbells/plates, dumbbells, tubing, bands, balls. Some of these workouts include cardio intervals so you get both aerobic and muscle training.
3) Basic Cardio Workouts (Cycle, BodyStep™, ForeverFit, Zumba®, CardioMix) When your goal is to get that heart rate up but not be too worried about getting the moves these are the workouts for you. The emphasis is on keeping you moving, burning calories and pushing yourself as hard or as easy as you want.
As you progress and confidence builds, OR if you are new to the gym but not new to Step or Aerobics these classes offer that next level of challenge and fun…
1) Advanced cardio/choreography workouts (HiLoDance, HiLoChallenge, Step Challenge) We are one of the few gyms that offer this level of complexity to go with your cardio workout. The emphasis is not only on the heart rate but also on improving movement skills, memory, transitioning and in many cases dance skills. The HiLo (stands for Hi and Low Impact combination) classes are faster paced, directionally challenging and amazingly fun if you have the patience to be mentally pushed in your workout.
In closing I want to say a BIG Happy New Year to our long-time loyal members!! You are what make this gym what it is. Thank you for always being so welcoming to new members. Thank you for being patient and informative when they may not understand certain procedures within a class or around the gym. We all remember how hard it is to step into a room full of strangers. So thank you everyone for being true ambassadors to ProRobics. This will be another great year!
~Kari
Monday, December 14, 2009
Easing the Pressures…
As December ends and January begins I always like to do a short review of the last year and how it affects our family and community as we move forward into the next. We have had a challenging year full of unexpected obstacles, problems, concerns, all of which have made us pause often and reflect on the total picture. It has also made me realize it is an important time to single out all of the blessings that may have gone unrecognized during the focus on struggles.
This brings me to two things I want to bring up which may or may not be issues for you but may affect you through others: control and perfection. Both of these pursuits can be toxic to life happiness. I often find myself trying to anticipate any possible thing that can go wrong and then spend countless hours finding the available avenues to control the outcome before it happens. I am noticing that this comes in a package with an unyielding amount of dread and worry and the absence of the joy of living in the moment. We are constantly bombarded with the disasters that can befall us so it’s difficult not to live in a semi-constant state of potential panic. Maybe it is just a sign of the times and will pass but I for one have realized my “control” is often wasted effort that ends up only driving me down.
Control and perfection seem to be evil sisters. What is it that drives us to seek perfection in ourselves and in others (sometimes more of one than the other) and honestly who gets to decide how it is defined? How far do you go to be the perfect daughter/son, the perfect wife/husband/girlfriend/boyfriend, the perfect parent, the perfect sister/brother, the perfect boss, the perfect employee, the perfect friend...the list is endless. Being perfect is such a slippery slope, and ever changing as years come and go. It can become such an obsession that it takes over every aspect of your happiness and contentment. Whether this drive to perfection manifests itself in appearance, behavior or expectations it is always healthy to step back and allow yourself to be forgiving to yourself and others. Being judgmental serves no great purpose and isn’t a positive catalyst for anyone. I’m not saying don’t care, I’m just saying be happy in your skin, make the necessary changes that serve the larger purpose and live life by your own realistic high standards. This positive energy will affect all those around you.
This Christmas won’t be perfect, neither will the New Year…our gyms will never be perfect. Communication may not be perfect. Response may not be perfect. But you can count on this: we do listen and will always try to make constant improvements. All of our energies go towards this business, our communities and making the gyms the place you want to be to see friends and work on being a healthier you. Happy Holidays and Happy New Year 2010!!
~Kari
This brings me to two things I want to bring up which may or may not be issues for you but may affect you through others: control and perfection. Both of these pursuits can be toxic to life happiness. I often find myself trying to anticipate any possible thing that can go wrong and then spend countless hours finding the available avenues to control the outcome before it happens. I am noticing that this comes in a package with an unyielding amount of dread and worry and the absence of the joy of living in the moment. We are constantly bombarded with the disasters that can befall us so it’s difficult not to live in a semi-constant state of potential panic. Maybe it is just a sign of the times and will pass but I for one have realized my “control” is often wasted effort that ends up only driving me down.
Control and perfection seem to be evil sisters. What is it that drives us to seek perfection in ourselves and in others (sometimes more of one than the other) and honestly who gets to decide how it is defined? How far do you go to be the perfect daughter/son, the perfect wife/husband/girlfriend/boyfriend, the perfect parent, the perfect sister/brother, the perfect boss, the perfect employee, the perfect friend...the list is endless. Being perfect is such a slippery slope, and ever changing as years come and go. It can become such an obsession that it takes over every aspect of your happiness and contentment. Whether this drive to perfection manifests itself in appearance, behavior or expectations it is always healthy to step back and allow yourself to be forgiving to yourself and others. Being judgmental serves no great purpose and isn’t a positive catalyst for anyone. I’m not saying don’t care, I’m just saying be happy in your skin, make the necessary changes that serve the larger purpose and live life by your own realistic high standards. This positive energy will affect all those around you.
This Christmas won’t be perfect, neither will the New Year…our gyms will never be perfect. Communication may not be perfect. Response may not be perfect. But you can count on this: we do listen and will always try to make constant improvements. All of our energies go towards this business, our communities and making the gyms the place you want to be to see friends and work on being a healthier you. Happy Holidays and Happy New Year 2010!!
~Kari
Thursday, November 12, 2009
Standing Tall and Moving Large
There’s one part of the ideal workout program that typically gets the short end of the stick, or is nonexistent, and that is stretching. I think all of us have been guilty of finishing a great cardio or strength training session and then simply rushing off to the rest of our day. The very least we should do after every workout is stretch the muscles we targeted in that workout. In group classes instructors are trained to do this effectively even in a short window of time. Unfortunately we often see a good percentage of members leave immediately after the “work”. We know how short “me” time is and it’s hard to fit everything in but if you leave you should plan on doing your own stretching series. If by chance you don’t see flexibility as too important you will eventually pay for the oversight. Here are a couple of things to keep in mind as you consider putting some focus on this area this month.
The most common type of stretching we do is assisted or passive stretching. This is when you use some sort of outside assistance to achieve the stretch, which might be your hand, a strap, your body weight, gravity, maybe even another person. One concern with this is it is easy to apply too much force and cause injury so you must always be aware of the amount of tension being applied and how your body is responding.
Unassisted stretching is when you contract one side of the body in order to stretch the opposite muscle group. You probably do this after working on the computer when you contract your upper back muscles to sit straight, which in turns stretches, the muscles of the chest, front shoulders and abs. This type isn’t as popular since you can’t achieve as much force in the stretch but the great thing is you can actually make gains in your strength at the same time you stretch.
Another concept to keep in mind is the difference between static and dynamic stretching. Static stretching requires holding a position to allow the muscle time to respond and lengthen. We typically recommend holding a stretch for 10 to 30 seconds for best results. Dynamic stretching happens when you move through a range of motion at a joint with control and purpose. This method has fantastic performance benefits since it often happens automatically in sports. As fitness trainers we still discourage the use of ballistic or bouncing stretches because of the associated risks. It may seem like a faster more energetic method but it isn’t worth it in the long run.
Stretching can reduce the tension in the muscles, which can actually help you build strength and endurance and keep the joints mobile and lubricated. It is important to balance your stretch sequence from front to back, right to left, and include some rotational movement. Moving through multiple plane positions will be ideal in finding tightness and imbalance. So go for variety and mix it up. Try doing a stretch type, for instance hamstring stretch, in different positions: on back, kneeling, sitting and standing. Each position will offer different support and help you learn how to stabilize the stretching joint and other parts of the body. Stretching for balanced flexibility, top to bottom, will become a huge benefit and perfect addition to your training program. See you on the mats!!
~Kari
The most common type of stretching we do is assisted or passive stretching. This is when you use some sort of outside assistance to achieve the stretch, which might be your hand, a strap, your body weight, gravity, maybe even another person. One concern with this is it is easy to apply too much force and cause injury so you must always be aware of the amount of tension being applied and how your body is responding.
Unassisted stretching is when you contract one side of the body in order to stretch the opposite muscle group. You probably do this after working on the computer when you contract your upper back muscles to sit straight, which in turns stretches, the muscles of the chest, front shoulders and abs. This type isn’t as popular since you can’t achieve as much force in the stretch but the great thing is you can actually make gains in your strength at the same time you stretch.
Another concept to keep in mind is the difference between static and dynamic stretching. Static stretching requires holding a position to allow the muscle time to respond and lengthen. We typically recommend holding a stretch for 10 to 30 seconds for best results. Dynamic stretching happens when you move through a range of motion at a joint with control and purpose. This method has fantastic performance benefits since it often happens automatically in sports. As fitness trainers we still discourage the use of ballistic or bouncing stretches because of the associated risks. It may seem like a faster more energetic method but it isn’t worth it in the long run.
Stretching can reduce the tension in the muscles, which can actually help you build strength and endurance and keep the joints mobile and lubricated. It is important to balance your stretch sequence from front to back, right to left, and include some rotational movement. Moving through multiple plane positions will be ideal in finding tightness and imbalance. So go for variety and mix it up. Try doing a stretch type, for instance hamstring stretch, in different positions: on back, kneeling, sitting and standing. Each position will offer different support and help you learn how to stabilize the stretching joint and other parts of the body. Stretching for balanced flexibility, top to bottom, will become a huge benefit and perfect addition to your training program. See you on the mats!!
~Kari
Thursday, October 8, 2009
Tis the season for... resistance training :)
Now that the days are getting shorter, colder, damper it’s a bit harder to stay motivated to be physically active. The holidays are looming and the carefree, flip-flop moments of summer are becoming a distant memory. I challenge you to keep as active now as you were all spring and summer by looking for opportunities to make the right choices.
One important thing to remember is to remain strong. Maintaining or increasing your percentage of lean body mass will help you become a more efficient, energy producing machine. There are so many varied opportunities at the gym to do this. By including some kind external resistance training you’ll feel immediate results. If group ex is your passion try to include some of our classes that use weights, barbells or elastic resistance (a few examples: Body Pump, Cut, Fit, B-360). Gravity™ is a unique resistance program I encourage everyone to try. By combining a cable and pulley system, with an incline-adjustable free-motion glideboard the options for gains are endless. Since it is a ½ hour workout of high intensity you really leave with a feeling of total body accomplishment.
I encourage you this fall to look for easy and functional ways to stay more active in general. Don’t always look for the closest parking space unless you need it for a reason. Walk an extra block to your destination, or run when it is raining. Use the stairs rather than the elevator or escalator whenever you can. Begin to increase your speed, or take two steps at once. Take the dog out often, the more miserable it is outside the faster you walk…just don’t decrease the time. Outdoor yard work is a boot camp of fitness opportunities. Go out and rake the leaves, it’s a never-ending job that gets the whole body involved including the core. Find ways to engage your family since they typically need the activity also. Inside, deep clean the house. Move the furniture and get underneath with your rags or sweepers. Clean out storerooms and closets. Vacuum and dust with a vengeance. Anyone who has ever cleaned houses or buildings for a living knows what a sweat producing workout this is…and what a feeling of joy when it is your own. Not only have you made your home beautiful, but also you’ve probably reduced allergens, killed those hidden germs and best of all reduced your stress. One less thing on your list to do!
Chip away everyone. Get on your feet whenever you can, make good choices one at a time. They do add up!!
~Kari
One important thing to remember is to remain strong. Maintaining or increasing your percentage of lean body mass will help you become a more efficient, energy producing machine. There are so many varied opportunities at the gym to do this. By including some kind external resistance training you’ll feel immediate results. If group ex is your passion try to include some of our classes that use weights, barbells or elastic resistance (a few examples: Body Pump, Cut, Fit, B-360). Gravity™ is a unique resistance program I encourage everyone to try. By combining a cable and pulley system, with an incline-adjustable free-motion glideboard the options for gains are endless. Since it is a ½ hour workout of high intensity you really leave with a feeling of total body accomplishment.
I encourage you this fall to look for easy and functional ways to stay more active in general. Don’t always look for the closest parking space unless you need it for a reason. Walk an extra block to your destination, or run when it is raining. Use the stairs rather than the elevator or escalator whenever you can. Begin to increase your speed, or take two steps at once. Take the dog out often, the more miserable it is outside the faster you walk…just don’t decrease the time. Outdoor yard work is a boot camp of fitness opportunities. Go out and rake the leaves, it’s a never-ending job that gets the whole body involved including the core. Find ways to engage your family since they typically need the activity also. Inside, deep clean the house. Move the furniture and get underneath with your rags or sweepers. Clean out storerooms and closets. Vacuum and dust with a vengeance. Anyone who has ever cleaned houses or buildings for a living knows what a sweat producing workout this is…and what a feeling of joy when it is your own. Not only have you made your home beautiful, but also you’ve probably reduced allergens, killed those hidden germs and best of all reduced your stress. One less thing on your list to do!
Chip away everyone. Get on your feet whenever you can, make good choices one at a time. They do add up!!
~Kari
Monday, September 14, 2009
How healthy are you?
Do any of you find that you are in a rut with your habits, your diet, your fitness or simply negative thoughts regarding the ability to make changes? Often times these are all so intertwined we can’t separate them enough to know how to begin. Take a moment and check out the new program we are introducing through ProRobics from onvo. It is all about whole body health and a plan to “Get Lean Get Healthy”. We are offering informational sessions this week at both gyms so please try to make one and see if this is something that might help you reach the goals you have set for yourself. I had the pleasure of meeting with Dr. Mark Adams early this summer to hear more about his philosophy and get a feeling for the type of person he is beyond the title. I was impressed with his message, his personal history and lifestyle, and his ability to communicate his passion for helping people get healthier.
I know when I feel overwhelmed and stressed I make bad decisions and often those decisions become patterns I want to break. That is where I personally run into mind-based roadblocks since the excuses typically tackle my desire to make change. Look at this opportunity with onvo as a “kick start” to a new you, with the added benefit of other members taking the challenge along with you. A support system will be in place and onvo will be along side to encourage you throughout.
ProRobics is not in a partnership with onvo and makes no profits on your participation. This just seemed like a perfect opportunity to bring something directly to you that is convenient, sound, and quite possibly the help you need to get on the right track this fall as the weather begins to change.
~Kari
I know when I feel overwhelmed and stressed I make bad decisions and often those decisions become patterns I want to break. That is where I personally run into mind-based roadblocks since the excuses typically tackle my desire to make change. Look at this opportunity with onvo as a “kick start” to a new you, with the added benefit of other members taking the challenge along with you. A support system will be in place and onvo will be along side to encourage you throughout.
ProRobics is not in a partnership with onvo and makes no profits on your participation. This just seemed like a perfect opportunity to bring something directly to you that is convenient, sound, and quite possibly the help you need to get on the right track this fall as the weather begins to change.
~Kari
Tuesday, August 18, 2009
The Wide World of Fitness
I just recently returned from the IDEA World Fitness Convention, this year held in Anaheim. I have been to this conference in the capacity of presenter or attendee since 1985 and have been fortunate to witness the global evolution of fitness first hand. What first began as a convention featuring primarily high-impact aerobics has now become a yearly destination for instructors, personal trainers, business owners, managers, equipment suppliers who specialize in multiple formats/systems, using unlimited equipment or none at all. Over 4000 of us come together from all corners of the globe with the same purpose in mind, to be inspired, to learn what’s new and to witness the exciting ever-changing industry of fitness and wellness. Here’s a sample of some of the movement based classes on the schedule this year: “Beach Olympics”, “Hot Hula”, “Partner Tubing”, “Drums, Dance and Rhythm”, “Fuego!”, “Three Canadians and a Step”, “Indo-Row”, “Kranking®”, “Boot Camp Boogie”, “Beam-lates™”, “Aqua Zumba®”…this is only a sample of the 300+ sessions. This year marked the 20th anniversary of The Step with a celebration workout sponsored by Reebok. Hard to believe we have been stepping this long. Does anyone remember the hand-made wooden boxes we started with at Queen Anne (8”, 10”, 12” high) which we eventually sold as plantar boxes when we were finally able to get the real thing?? ProRobics has been a creative, expressive and enthusiastic part of this fitness revolution right from the beginning!
Along with all the workouts there were informational sessions and lectures that ran the spectrum from A to Z covering new information about: Aging and Exercise, Youth Fitness, Stress and Wellness and multiple sessions on Gym Programming, Personal Training, Club Management, Lifestyle Coaching, Pregnancy/Menopause Issues, and Post Op Care. You name it and it was there. The biggest problem at these conferences is deciding which of the 40 sessions offered in each time block you want to attend. You are on the run from 7am to 6:30pm. These are exhausting days filled with workouts and lectures but even more enjoyable is the time spent with old and new friends worldwide.
One of the events not to miss is the Welcome Celebration for all attendees. It’s a dance-off, food fest and cocktail party. There is no dance party like the kind a couple thousand fitness instructors/trainers create with a hot LA DJ. It’s a showcase of vibrant, movement-addicted type A personalities—all want to lead, be heard and be noticed. It’s hilarious and oh so fun.
Just so you know this event isn’t only for those in the business. Fitness fans from all over come and spend four days overdosing on workouts with some of the best instructors and speakers in the world. So next summer let me know if this is something you would like to do and I will make sure you get the info. Many of your favorite instructors here at the gym attend as often as they can. It’s an amazing celebration and reminder of what a great gift the BODY is to all of us!
~Kari
Along with all the workouts there were informational sessions and lectures that ran the spectrum from A to Z covering new information about: Aging and Exercise, Youth Fitness, Stress and Wellness and multiple sessions on Gym Programming, Personal Training, Club Management, Lifestyle Coaching, Pregnancy/Menopause Issues, and Post Op Care. You name it and it was there. The biggest problem at these conferences is deciding which of the 40 sessions offered in each time block you want to attend. You are on the run from 7am to 6:30pm. These are exhausting days filled with workouts and lectures but even more enjoyable is the time spent with old and new friends worldwide.
One of the events not to miss is the Welcome Celebration for all attendees. It’s a dance-off, food fest and cocktail party. There is no dance party like the kind a couple thousand fitness instructors/trainers create with a hot LA DJ. It’s a showcase of vibrant, movement-addicted type A personalities—all want to lead, be heard and be noticed. It’s hilarious and oh so fun.
Just so you know this event isn’t only for those in the business. Fitness fans from all over come and spend four days overdosing on workouts with some of the best instructors and speakers in the world. So next summer let me know if this is something you would like to do and I will make sure you get the info. Many of your favorite instructors here at the gym attend as often as they can. It’s an amazing celebration and reminder of what a great gift the BODY is to all of us!
~Kari
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