Wellness Wednesday Why Crunches Aren't All That with Kim Holmes

Strengthen your  Core in less than 10 minutes a day (without doing a single crunch)

By: Kim Holmes, Personal Trainer and Founder of My Fit Coach

www.myfitcoach.ca

If you follow the fitness industry, you may have noticed that the term "Core Training" gets thrown around a lot. It's the new fitness buzzword. Everybody and their dog wants a stronger core... but usually, they just mean they want a 6 pack. This is a really common misconception and one that I'd like to clear up today.  Core training is NOT  just about your abs!

So what exactly is core training?

It is a form of strength training that focuses on (Yes) your abdominals, but also lower back, glutes, hips and pelvic floor. I like to think of it as a block from your shoulders to the bottom of your your glutes (your butt), 360 degrees around. Regular strength training of your entire core (not just abs) will not only prevent injury, it will also give you amazing definition in your middle (when combined with healthy eating of course)

Why can't I just do crunches?

Well you CAN if you really want to however I don't really recommend it. In my early days as a Fitness Instructor, I used to bicycle crunch and leg lift with the best of em'. But the truth is that there is too much research out there about why we shouldn’t crunch that I simply can't ignore it anymore.

Dr Stuart McGill, a Professor from the University of Waterloo is one of the world's leading researchers in spine health. His studies conclude that traditional crunches can place up to 3300 newtons (that's the equivalent of 340 kg!! ) of force on your spine. This of course can lead to low back problems such as bulging discs and nerve pain.

In addition to low back issues, crunches can also be particularly problematic for post partum women (read more about the do's and don'ts of Post partum exercise) who have experienced diastasis recti (separation of the abdominal wall) or pelvic floor dysfunction such as leaking or pelvic organ prolapse.

Repeat after me: No more crunches! No one likes doing them anyway!

So what can I do instead?

As a Personal Trainer, I recommend doing exercises that train all the muscles supporting your spine (abs, low back, glutes, hips, pelvic floor) You want to teach these muscles how to brace and support you as you move through your daily life. I'm a big fan of Dr McGill's Big 3  but sometimes you need a little variety.

Here’s a simple (Crunch Free) Core Workout you can do in 10 minutes or less

You can add these to your current workout regime or do these 3 on their own up 2- 3 times a week to build a stronger, leaner core.  I recommend starting with 8-10 reps of each and working your way up to 15-20 as you get stronger (and you will!)

1. Deadbug:

2. Kneeling Ball Roll out

3. Side Plank with Rotation

In addition to core training, I recommend training your major muscle groups (chest, back, legs and glutes) 2-3 times a week for overall strength. And since I know it can be overwhelming to know what to do, I’ve taken care of all the planning for you.

You can grab your FREE copy of my “5 Days to Fit Jumpstart Program” complete with 5 days of full body/core home workouts to help you lose inches, gain strength and feel your best. It also includes a 5 day Meal Plan to promote fat loss and fight fatigue.

Let’s connect!

Website: www.myfitcoach.ca

Facebook: https://www.facebook.com/myfitcoachPT/

Instagram: https://www.instagram.com/myfitcoachkim/

Kim Holmes is a Personal Trainer and the Owner of My Fit Coach. She helps busy Moms take care of their bodies (and minds too) through Online Fitness and Nutrition Programs. As a Mom of two young sons, she understands that you don’t have hours to spend at the gym. Her Online Programs are efficient, fun and most importantly, they make fitness fit into your REAL life.

Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor or your primary care provider for individualized health recommendations.

Paleo Almond Cocoa Mocha Balls

Chocolate. Coffee. Nuts. What's not to like? We love this quick and easy recipe from Physical Kitchness. A healthy snack that you can whip up in minutes that satisfies many cravings you may have.



Ingredients

1 cup raw almonds
3 cups strongly brewed coffee, cooled    
10 medjool dates 
2 tablespoons cocoa powder

1-2 teaspoons instant coffee






Instructions


1. Pour the cooled coffee into a medium bowl, then add raw almonds. Let the almonds soak for at least two hours.
2. Drain the almonds and pour them into a food processor. Add the dates, cocoa powder and instant coffee.
3.Pulse until well combined.
4. Roll into balls roughly 2-3" in diametre.
5. Store at room temperature or in refrigerator.






Helpful Hints

If your food processor or blender isn't the most powerful I recommend pulsating the almonds separately first, then add this to the entire mixture. You may have to pause to stir ingredients around as the dates being sticky can clog up the bottom interfering with the blending process.

Happy and healthy baking! 

Injuries 101

Last week we were thrilled to have My Fit Coach, Kim Holmes join us for Wellness Wednesday to talk about the importance of a proper warm up before activity to help prevent injury. Of course the best treatment for injury is prevention! Making sure you do everything you can to prevent injury is ideal, but even with the best preparations, injuries can still happen. Sprains, strains and muscle damage can happen even in with more leisure activities especially when it's an 'out of the ordinary' amount of physical activity- think "weekend warriors." So what should you do if you do experience an injury? Here are a few easy things you can try to get some relief.

However, it's important to remember, if you do experience an injury or have a specific concern, it is important to speak to and be assessed your health care provider to make sure your treatment is tailored to you and no further injury occurs. 

R.I.C.E

We've all heard it, you get an injury and RICE is recommended (Rest, Ice, Compression, Elevation), however, newer research is showing that it may be time for an update, specifically with regards to the rest part. Studies have shown that immobilizing an injury can actually reduce circulation and cause muscles, nerves, ligaments and tendons to become weaker from disuse. Instead, working with your health care provider, like your physiotherapist, to find exercises that won't impede healing but will prevent weakness from disuse. 

Even applying ice to an injury hasn't consistently be shown to increase healing, however, it will help reduce inflammation and pain which often allows movement to resume faster than usual. Applying ice to an acute injury will help reduce pain, while heat is often utilized for more of the chronic injuries once the acute, inflammatory stage starts to subside.

Massage

Therapeutic massage is a good post activity treatment shortly after the activity to help flush out any waste products produced by the muscles during exercise. This would help decrease delayed onset muscle soreness (DOMS) and improve healing of the tissue. 

Using therapeutic massage part of your training regimen is a beneficial treatment to targets the injured area(s) and break down the scar tissue build up and release tight muscles (which can compress circulation, compress nerves, or decrease range of motion). These effects are significant for everyone, however particularly important for long distance athletes who are looking for an injury free season, a speedy recovery and/or improved performance.

Massage is ideally a preventative program. Massage can reduce compensation patterns from becoming an increasing problem, or one that will be very difficult to reverse. If an individual waits until pain sets in, the recovery time increases. This is because there is an increasing amount of adhesion in the tissue builds up and there is increased stress on surrounding muscles and tissues. A proactive athlete, who incorporates massage as a maintenance program, will catch tightness and scar tissue before it becomes an issue and addresses the area before it becomes a problem.
When your muscles are healthy they will work at optimal capacity. When you can move properly you will perform more efficiently.

Ice Massage and Cold Immersion

Ice massage is a good method to assist with localized pain or muscle fatigue. It is a form of home care I like to prescribe, especially for Tibialis Posterior pain or impingement. Since the muscle is a common problem in runners and cyclists, to name a few, it is a good way to get into the small area without the large calf muscle, Gastrocnemius, getting in the way. The ice massage allows for a hard surface, the ice, to help break down the adhesion build up along with the cold helping with the constriction of capillaries to flush out any waste products from the muscle. 

'X' indicates Tibialis Post location

Submerging yourself in a cold bath is another method some use to help with the delayed onset muscle soreness (DOMS). The thought is instead of moving an ice pack along your legs sitting for a few minutes in a bathtub saves time and does a quick flush out of the muscles. There has been many research articles trying to come with a definite answer on the effectiveness of cold therapy and if cold immersion baths help decrease DOMS.  

A recent article 'The use of thermal imaging to assess the effectiveness of ice massage and cold-water immersion as methods for supporting post-exercise recovery" looked at both cold immersion baths and ice massage as a form of post-exercise recovery to decrease the DOMS. They compared these two methods with a group of people who just did passive recovery and allowed the muscles to heal on their own time. The results showed that there was a clear decrease in pain and discomfort felt using cold immersion and ice massage in comparison to the group who just did passive recovery.
The best rule of thumb is if you ever felt worse during or after ice or heat to stop the treatment immediately and do the opposite of what form of hydrotherapy you were administering. Depending on your training requirements the best post-exercise method may need to include a few different forms of self care and in combination with one another can prove the best results for healing. 

Chiropractic 

Chiropractic manual therapy along with corrective rehabilitative exercises are an excellent way to start any physical activity. Chiropractic adjustments ensure that the joints are able to move through their full ranges. A joint that is able to move through its entire range allows the body to withstand the many movement variations experienced during physical activity. Pairing an adjustment with a corrective exercise reinforces the mobility of the joints. Post activity treatment is also indicated in many circumstances. Depending on the nature of the activity, the body experiences external stresses that can lead to joint irritation, muscle tension, and mobility compensations leading to aches and pain that were not there pre-activity. Both chiropractic adjustments and myofascial release techniques such as Functional Range Release are treatment options to reduce/eliminate any discomfort experienced after physical activity.

Acupuncture

Ever wake up with that spasming muscle making it painful to turn your neck? Or feel that specific knot that just won't seem to go away? Acupuncture can work wonders for tight muscles. Trigger Point acupuncture works by needling into the knots or tight muscles. Often times you can actually feel the muscles contract and release or twitch when the trigger points are needled. It can also be combined with electrostim to help relax muscles even further. Immediately after treatment muscles often feel sore, similar to how they would feel after working out at the gym. The soreness will usually last until the next day but after that, a reduction in tension is usually quite noticeable. Acupuncture works best combined with massage- acupuncture can help release the knots, while massage will help keep the muscles relaxed, increase blood flow and circulation and mobilize any metabolic waste that could be lingering.

Cupping

You may have noticed in the last Olympics many of the athletes sporting reddish-purple circles on their backs and shoulders. These circles weren't the results of injuries but rather the results of cupping. Cupping has been becoming all the rage with athletes recently and for good reason. Cupping is performed by creating a suction effect with the cup on tight muscles. It can increase circulation, relieve pain, stimulate the lymphatic system, break up scar tissue and move built up 'toxins', like lactic acid, in the muscles. Though the marks may look 'scary', cupping is actually a relatively relaxing therapy, similar to deep massage. Cups can either be placed in on spot and left or moved along the body with massage oil. Cupping can be used on any aches or muscle pulls to help relieve pain and loosen the muscle. It can also be use preventatively to help keep any 'tighter' areas loose to prevent injury. 

Supplementation

When it comes to prevention and treatment of injuries, herbs, homeopathics and supplements can provide huge support. When it comes to athletes, there is an increased demand on their bodies especially muscles, bones, ligaments, etc. but also on the amount of metabolic waste that is produced and needs to be cleared. Add in an injury and scar tissue, and athletes bodies can take a huge hit. Making sure your diet is providing you with adequate support (vitamins, minerals, nutrients, etc.) is hugely important but even then extra support is often needed. The exact supports should always be individualized based on your activity, goals and demands, however, these are some of my favourite basic supports. 

If you do experience an injury or have a specific concern, it is important to speak to and be assessed your health care provider to make sure your treatment is tailored to you and no further injury occurs. 

Magnesium

Magnesium is by far one of my favourite supports for not just athletes but pretty much everyone. Magnesium is a cofactor in over 300 enzymes systems that regulate everything from protein synthesis, muscle and nerve function, blood sugar and blood pressure regulation. It's also required for energy production, this demand is increased in athletes. Magnesium is also a potent muscle relaxant, helps speed muscle recovery and reduce fatigue. Unfortunately, studies suggest that the majority of people do not consume enough to meet the daily requirements through food. This demand will be even higher in athletes.

Muscle Soaks/Epsom Salt

A warm bath with epsom salt is a great way to help relax muscles and speed recovery. The premise behind using Epsom salt is that it's high in Magnesium and can be absorbed to help relax muscles (in addition to the warm water). The jury is still out on whether the Magnesium is actually absorbed through the skin in this way, but anyone who has ever had epsom salt muscle soak will likely attest to the fact that, regardless of the absorption, their muscles feel much better after!

Homeopathics

Though homeopathics don't play a huge role in my practice, this is one area where they can have benefit. Arnica montana has been traditionally used for muscle aches and bruising, while Hypericum perforatum is traditionally used for nerve type pain. Though not everyone is responsive to homeopathics, for those that are, this is a easy treatment to keep on hand.

Topicals

Topical creams or gels can often provide a lot of relief to sore, achey muscles or injuries. There are lots of options on the market, however, two of our favourites are:

• Kalaya which uses a mix of salicylate (Aspirin uses the acetylated form) which is anti-inflammatory and reduces pain, Methanol (cooling), MSM (reduces pain) and arnica (which helps reduce pain and heal) to help ease inflammation from acute injury or overuse
• Traumacare which is a homeopathic based cream that can help reduced pain, swelling, inflammation, bruising and speed healing.

Of course, like we said from the beginning, an ounce of prevention is worth a pound of cure, so be sure to properly warm up, listen to your body, don't over do it and don't wait for an injury to happen before getting into a good maintenance routine! 


Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor or your primary care provider for individualized health recommendations.

Wellness Wednesday with My Fit Coach Kim Holmes

The New Warm Up Rules

By Kim Holmes, Personal Trainer and owner of My Fit Coach

I still remember lacing up my shoes as a teenager before a run. Touching my toes, bending and twisting myself into my usual stretch routine. Stretch the hamstrings, glutes etc etc so you don’t get injured and can run faster right?

Well not really.

I did this for years and even used to teach it in my early days as a Personal Trainer. You may have been given the same advice over the years too. Now we have new information that changes the “stretching game” in a big way.  Gone are the days of static stretching pre-workout and IN are the days of  dynamic stretching.

So What’s the difference between static and dynamic stretching?

Static Stretching- This involves holding the stretch position for a short period of time (typically 30-60 seconds)

Example- the standard “throw your leg over the fence” hamstring stretch.  

Dynamic Stretching involves several movements that prep the body for the workout they are about to perform. The movements are designed to take a muscle through its full range of motion to increase mobility and performance. Several repetitions of the movement are performed to increase the range of motion at a joint with each rep.

Example: leg swings (see video below)

Why is dynamic stretching better before a workout??

Dynamic Stretching is a superior choice pre-workout for a number of reasons. Here are a few of the benefits:

-increases mobility so you can activate the muscles you are trying to engage

-It preps the body for the specific movements it is about to perform

-decreases risk of injury

-raises your body’s core temperature and brings blood flow to the muscles in use

Can I still do my static stretching?

There are still benefits to static stretching however NOT before a workout. David Behm, a leading stretching expert from Memorial University in Newfoundland has performed extensive studies on the topic. The studies conclude that static stretching doesn’t help your workout and could also make you weaker and lead to injury.

At this stage in the game, gentle static stretching is still recommended post workout to increase overall flexibility.

So you may be asking “What does a dynamic warmup look like? When do I need to do this?”

This video shows a quick warmup that can be done before any strength or cardio workout. It can also be beneficial before playing any sport to minimize your risk of injury.

DYNAMIC WARMUP VIDEO

As a Personal Trainer, I use this type of warm up with all my clients and in my own workouts too. Try adding the warm up video above to your own workout regime to maximize your own results today.

You can also check out a few more cool ways to warm up in my FREE 5 Days to Fit Jumpstart Program. In this program, you’ll receive 4 home workout videos (30 minutes or less) that include dynamic warm ups and cool downs too. You’ll also receive a 5 day meal plan to help fuel your workouts, keep you energized and promote fat loss. Grab your FREEBIE here today

Let’s connect!

Website: www.myfitcoach.ca

Facebook: https://www.facebook.com/myfitcoachPT/

Instagram: https://www.instagram.com/myfitcoachkim/

Kim Holmes is a Personal Trainer and the Owner of My Fit Coach. She helps busy Moms take care of their bodies (and minds too) through Online Fitness and Nutrition Programs. As a Mom of two young sons, she understands that you don’t have hours to spend at the gym. Her Online Programs are efficient, fun and most importantly, they make fitness fit into your REAL life.

Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor or your primary care provider for individualized health recommendations.