Building a Solid CORE...

Want a challenging ab work-out?  One that will hit every part of your abs?  Then call me and set up a training session.  See my website for pricing and instructions on how to get your training set up. 

This workout will take 30 minutes and I'll supply everything needed for this gut wrenching workout. 

Here's a sneak peak of this fun, challenging, and heart rate pumping workout:

We're going to use and creatively incorporate the following...

• The Floor
• Medicine ball
• Killer Kettlebells
• Dumbbells

You'll do the exercises back to back, 20 reps for each exercise, take a 60 second break between sets, then repeat all over again for 3 or 4 sets.

If  you can complete each set in less than 10 minutes each, and knock out 3 sets perfectly, then I will give you a FREE 15 minute Chair Massage!!!

Too much pressure???

I rently had a friend ask me if bodywork or massage should hurt.  Although I agree that sometimes, we may get "knots" super deep pressure is not necessarily the best way to "fix" it.  In this case, her feet and calves were really sensitive to the pressure and when she told the therapist that was working on her, that the pressure was too much, the therapist do not exactly adjust.  Then she was advised to schedule additional sessions and told that her feet and calves would get use the pressure and that over time she would feel better. 

I'm not 100% on board, and here is why.  I don't believe in giving a massage or providing bodywork that hurts.  Yes, from time to time, I may have a client that wants or needs deeper pressure, but it is always specific and strategic. 

Now, a couple of concerns.  She stated her lower legs and feet are very "tender muscled." My question would be, is it because of tight muscles, weak muscles, or imbalanced muscles???  However, regardless, the therapist should be able to "adjust" the pressure.  If the client says, "ouch, that hurts," or "that pressure is too deep," then the therapists needs to adjust.  I have never been one to believe that super deep or hard pressure is any more effective then light pressure.  Pressure that is comfortable to the client can be just as  effective then deep or stronger pressure.  Deep pressure will only make the client sore.

Now, they also recommended she return for multiple visits.  Here are my thoughts on that.

1.  Her condition did not happen over-nite.
2.  Her condition will not get fixed over-nite.

Therefore, multiple sessions may be advisable.  However, as much as I am a promoter of "bodywork, reflexology, and massage therapy,"....some sort of long term "corrective exercise, strengthen exercise," must be incorporated into the Client's routine to help address and eventually improve her condition.  Bodywork is great for relaxation and yes, it can help address issues.  However, once the effects of the bodywork have "warn off," and they will, the only way to maintain and sustain proper balance, strength, and stabilization is thru some sort of regular exercise program. 

Many of us live lives that incorporate lots of repeative movement.  Working in an office, mechanics, hair stylists, the list goes on.  Bodywork may help any one of these workers by providing some instant relief, but unless these workers incorporate some sort of daily stretching or exercise, their "issues" will come back. 

So, a few more sessions may be beneficial, but they should not be painful.  Remember, back issues, shoulder issues, knee problems, usually dont happen over-nite unless they were the result of an injury, but rather, they happen over time due to poor posture, repeative motion, or a lack of muscular strength to support the area in pain. 

Drink water, eat right, exercise, and YES, get a massage!!!

Power Systems

I've found a great website if you are looking for fitness equipment.  I've recently purchased a 40 lb Ultra Kettlebell and a 10 lb Elite Power Med-Ball.  Incredible quality in both products and they both arrived as promised...on time!

The quality of the Ultra Kettlebell is amazing.  The Elite Power Med-ball is tough and perfect for my demanding work-outs.

Check them out at powersystems.com

Wally's Websites

I have two websites right now:  completefm.net and https://www.advocare.com/11075877/default.aspx

My goal is to combine and promote the benefits of Personal Fitness Training with Massage Therapy and Nutrition.

I believe they all go hand in hand, and combined, they offer lots of benefits.  Many of you know that back in 2007 I started out at a hefty 210 pounds and ate just about anything and everything in site. 

But little by little, I started making changes in my life.  I had some "set backs" but managed to work through some nutritional issues and really made a committment to exercising.  As a result, I began to feel better and I had more energy. 

Bottom line:  I like feeling healthy and enjoy having the extra energy that I need to face and deal with the many challenges that life seems to throw my way...:)

Advocare and what Wally takes everyday

https://www.advocare.com/11075877/default.aspx

I've changed and increased my workouts since my last posting.  And because of what I am doing and how I am training, this is what I am taking supplement wise:

1.  In the morning, on an empty stomach right before breakfast:  Muscle Strength™

• Helps decrease recovery time between intense workouts*
• Promotes building lean muscle mass and reducing fat tissue*
• Enhances muscle growth in conjunction with strength training*
• Encourages repair of muscle tissues*
• Helps the body adapt to physical and mental stress*

BEFORE & DURING MY WORK-OUT:  I drink Advocare Muscle Fuel.
I use to take the APEX Nitric Oxide, and I still like it, but found that the Advocare Muscle Fuel works just as well and contained just as much, if not more, of what I needed during an intense workout.
    

AdvoCare® Muscle Fuel

2.  Right after my work-out, in the parking lot of LA Fitness, I am drinking:  Post-Workout Recovery Shake.

•  Helps minimize muscle soreness after strenuous activity
• Supplies essential components for muscle repair to optimize muscle recovery
• Helps maintain and restore energy supplies during and after physical activity
• Contains branched-chain amino acids to support muscle recovery, growth and endurance.

3.  About 2.5 hours later, I am drinking the Muscle Gain™ Shake and eating a handful of almonds. 

4.  About another 2 hours later, I am eating Lunch.  Typically I go in search of some sort of chicken salad or chicken burrito bowl from Chipotle.

5.  Right before bedtime, on an empty stomach, I am taking  Night Time Recovery.

Throughout the day, I am drinking plenty of water and always trying to "pair up" my meals and snacks with some sort of protein + complex carb.   

Post-Workout Recovery

Nighttime Recovery

Low Back Pain

About a week ago I found an article on MSN about low back pain and the benefits of receiving a weekly massage.  Well I found another article about this subject in my September/October 2011 issue of Massage and Bodywork magazine.

To summarize:  a study was conducted by the Group Health Research Institute in Seattle, and found that massage was more effective at treating low-back pain than medication. 

When you break it down and think about why massage therapy had such a positive impact, it really comes down to this...muscles in the low back connect to the pelvic and so do muscles in the leg.  If you have tight or shorten hamstrings they will create an imbalance on the waist area or your pelvic.  Same holds true for back muscles.  Many of us have jobs where sit all day long, or maybe stand all day long, creating tight or shorten muscles pulling on the pelvic from another spot. 

Getting a regular massage will help lengthen and loosen these problematic muscles and offer some relief with long term benefits.  Combine this with a regular exercise routine to create a strong core, and you will have a pain-free, stress free, winning combo.

So wrapping it up, start working out, stretch, drink water, and get a regular massage!!!

Seasonal Allergies

Many of us battle seasonal allergies and many of us do not.  Well, I happen to be one of those that have to battle them.  And for those of you that battle them too, you know that they can turn into sinus infections and all sorts of other fun stuff. 

What helps me get thru them?  Yep, you guessed it, exercise, massage, and yes I take Allergra. 

Exercise for me, helps the circulation and opens up my sinuses.  It also helps me deal with my allergy medication, Allergra-D, which tends to make me feel a little "groggy." 

Massage Therapy helps me too because once again, it helps with circulation and if you can find a good LMT who knows how to incorporate some lymphatic drainage and open us your sinuses, then you've got a winning combo! 

So keep on working out and get a regular massage!