Google Gym Open Day - Friday 9th January 2009

Hi Everyone,

To mark the season of New Year Resolutions we are holding a Gym Open Day on January Friday 9th. The Open Day will be especially suitable for those Googlers who are new to exercise and for those who are lapsed gym users. The open day is meant to encourage new gym users to incorporate exercise into their daily routine.

Timetable of Event’s

8.00am – Introduction to Group Exercise (30 mins)
• Group Fitness Studio
• Demonstration of all classes on Group Exercise Timetable

8.45am - Introduction to Resistance Training
• Gym Floor
• Activity based workshop on Resistance Training


9.30am – 12.00pm Gym Tours (15 mins)


12.15pm – Introduction to Group Exercise – New users only (30 mins)
• Group Fitness Studio
• Demonstration of all classes on Group Exercise Timetable

1.00pm – "Eat more, weigh less" Seminar (30-45 mins)
• Gym Floor
• Numbers limited to 20
• Activity based workshop on back care.



2pm - 4pm – Gym Tours (15 mins)


5pm - "New Year Health Challenge" Seminar (30-45 mins)
- Gym Floor
- Numbers limited to 20
- Explanation on new health challenge program


6.15pm- Introduction to Group Exercise – (30 mins)
• Group Fitness Studio
• Demonstration of all classes on Group Exercise Timetable


7.00pm – Introduction to Resistance Training
• Gym Floor
• Activity based workshop on Resistance Training

The Gym Team is looking forward to seeing lots of new faces over the course of the Open Day.

Yours in Fitness,

The Google Gym Team.

What constitutes a successful approach to reaching your health and fitness goals?

In essence treating each and every person as an individual is crucial if you want to reach your health and fitness goals.

What motivates one will demotivate the other. Think of the gender and age differences, level of athletic ability, starting points for the programme. These all have to be taken into consideration.

However, there are several key principles that must be adhered to if you want success with any health and fitness programme.

1. Tailor Your Goals and Establish a Time Frame – at Sphere Fitness this is established from the beginning and displayed in 12 week time frames. Each 12 week block is split into defined training phases. This allows us to keep momentum with your progress by allowing consistent and never-ending improvement.

2. A successful approach will have regular and on-going assessments throughout. This allows the trainer and the client to review progress, aid with compliance and identify quickly any issues that may be arising from nutrition, lifestyle and training. Ideally weekly and at a minimum, monthly.

3. A successful approach will have a tailored exercise programme geared to the client’s goals. This is reviewed and changed every 3-4 weeks.

4. A successful approach will have the client work through the programme with 90% compliance i.e. not skipping sessions, training with purpose rather than ‘going through the motions’.

5. A successful approach will recognised that as a trainee you are learning how to train rather than become baby-sat throughout the session. This will then stay with you for the long haul.

6. A successful approach will provide a habit based approach to nutrition centred around 10 habits. These are worked on 1 at a time by the client in a progressive manner. 90% adherence to the plan is required for it to succeed in the long run. There are tools to measure this rate of progress. You will be asked to keep a food diary and a compliance chart score.

7. A successful approach will use supplements that are geared to the client’s goals and assessment. Why? Because they work.

8. A successful approach will recognise the need for balance in one’s life and address this with tools that give calm and inner balance. Stress management is crucial to the success of all health and fitness programmes. Sphere have a range of tools that we offer the client in this area.

Hopefully this gives the client an idea of what is expected in bringing success to the programme. This is project you! With that draws individual components that rely strongly on one another. If your training is excellent but your nutrition and supplement compliance is poor you will struggle. Likewise if you are a stressed bunny 24-7, results will be hard to achieve.

Our Obsession with Scales

It is around this time of year that ‘weight loss’ becomes the new talking point for most men and women.

The last excuse has disappeared with the kids back to school and there is a nice run into Xmas.

But it is also this time of year that frustration begins to creep in and Seasonal Mood Adjustments mean that ‘beating yourself up’ becomes the norm if the scales begin to creep.

Let’s set the record straight. I do like scales. Do I weigh myself? Yes, once a week. What does it tell me? Not much.

As a quick and easy indicator, the scales are great. I suggest you pick a number you are happy with, say 4lbs, and if the scales creep up 4lbs you know that it is time to pull back and take action rather than wait until the dial looks more like 14.

But let’s not get carried away here. I am aware that most ladies freak out at the sight of the scales shifting in the wrong direction.

So if you do weigh yourself make sure it is a) first thing in the morning b) done naked or as close as possible c) urinate before you weigh yourself

What do the scales tell us? Ultimately they tell us our weight. But weight of what? We are made up of muscle, fat, water, a connective frame that includes bone, tendons ligaments etc etc.

Your hydration levels, glycogen stores (your muscle’s sugar stores), sodium levels, constipation, menstrual cycle and de-hydration (this forces the body to retain water) will all negatively influence the reading.

It is disheartening to see so many of us become hung up on our weight and what the scales say. Your weight can fluctuate throughout the day. Imagine hopping on the scales after a gym session and seeing you lost 2lbs. Great. Later on in the day, the scales creep back up 2lbs. Disappointment sets in. You may even think about quitting.

Lean bodies with good levels of health determined by blood tests will possess 10% of their body weight as fat in males and between 14-18% in females. Visible muscle definition will be evident.

I know plenty of women who carry very little weight but are well outside this range. The ‘skinny fat’ as I call them are seen walking around with their breakfast of skinny latte and a slice of toast before not eating anything until dinner time. By that time, their bodies have cannibalised its own protein source (its muscles) to fuel their bodies.

If you find yourself in this category try to start eating small regular amounts of food throughout the day that include protein, veggies and some healthy fats. Your metabolism will thank you for it.

Try and embrace how much body fat you are carrying over what the scales tell you. A skilled exercise physiologist will be able to measure your body fat levels. Embrace the challenge of burning fat and perform activities that preserve lean muscle mass whilst burning fat such as weight training.

A good measure of your success and progress is your own self-perception, people complimenting you and how your clothes fit.

Is it as easy as drinking your food? No. Is it as easy as relying solely on the scales? No. Keep focused on your body fat levels. Have them accurately taken and then set about meeting the challenge.

We have a good run into Xmas now. Where can you see yourself 8-10 weeks from now? In this time there could be a new you

John Lark is a Fat Loss Specialist combining Exercise, Nutrition and Lifestyle Tools at The Sphere Fitness Studio, Maynooth. Download his 5 Top Tips for Burning Fat at www.spherefitnessstudio.com

Why do I Thank the Japanese for Fat Loss

Why do I Thank the Japanese for Fat Loss

Well, I have to admit that to thank the Japanese for fat loss would be a slight exaggeration.

However, they are responsible for one pleasant, or not so pleasant chap called Professor Tabata who has made working out, training, exercise or whatever you want to label it as an excuse of the past.

The phrase Tabata Interval originated from a study performed by Dr. Izumi Tabata (and colleagues) at the National Institute of Fitness and Sports in Tokyo, Japan.

They found that, to cut it short, that 7-8 sets of exercise on a stationary bike at 170% of your VO2 max (a term used to describe your fitness levels) for 20 seconds followed by 10 seconds rest was effective at improving your fitness levels by as much as 28%.

So let me get this right – 4 minutes for a 28% improvement in fitness.

It is also a great little fat burner. The keys lies not in the amount of calories you burn during the session but the time following the session. This ‘after burn’ or Elevated Post Oxygen Consumption for the nerds out there (and yes I am one) is the result of you elevating your metabolic rate through the roof. You will burn calories whilst sitting at your desk!

Yep. Not a bad investment for your body and the beauty is that it only takes 4 minutes. Imagine if you had all of 8, 12 or 16 minutes what you could achieve.

It is one of the biggest excuses that I hear every day.

‘I don’t have time’

or ‘I HAD to do the washing’

‘Really? What is easier to fix – a pile of dirty clothes or the rolls of fat hanging over your trousers?’

The key lies with the intensity of your exercise during the 20 seconds. If you can hold a conversation then you are not working hard enough or the ‘intent’ is not enough.

The beauty with this principle is that you can apply is to any exercise. The more muscles you involve the better. So curling a bag of sugar for 20 seconds will not yield as much fat burning effect as a press up-squat combination.

If you are out walking then walk briskly for 5-10 minutes ensuring you are warm and ready to launch into some Tabatas. Then up the intensity. For some this may be no more than a fast walk. For others, a jog, a run or even a sprint. Then rest for 10 seconds before going again. Now repeat this session for 7 more sets.

You can also use body weight exercises performed to as many repetitions in the allotted time frame.

Try a squat by placing your feet shoulder width apart, keeping your chest proud and sitting back and down into as deep as position as possible.

Try a lunge by placing your front foot out in front before explosively pushing back to the start position. If you find this tough then keep the front foot where it is and lunge and up and down.

How about the humble press-up? Or chin-up for the more militant about you? A press up is a great foundation movement. Place your hands for beginners against a wall, intermediate against an elevated platform and for the advanced, the floor. Keep your hips and shoulders level and lower to the ground. Push the ground away from you back to the start position.

Running on the spot or skipping is also a great way of performing the dreaded tabatas.

These sessions are short and sweet and yes 4 minutes will yield some results. If you wish to combine blocks of 4 minutes rest for 4 minutes in-between if you are starting out. If you are more advanced then 2 minutes will suffice.

Be sure to combine the above with a well-designed nutrition programme, drink plenty of water, get your sleep and you are sure to be in for the results you want.

John Lark is a fat loss specialist. Go to his web site www.john-lark.com and download his free report on ‘5 Most Effective Ways of Burning Fat’ or call 01-5052131.

How to Power Start Your Day

There was a time when breakfast used to be the time when most of the family were together.

Papa Smurf popped off to work after reading the paper, Mamma Smurf cooked up the eggs and cereals, whilst the kids lamented over their day at school.

Fast-forward 50 years.

Most people are on their way to work before the sun rises. Kids are hurried off one arm in jumper with the other grabbing a bit of toast. Mum in the meantime is grabbing a bit of lippy and providing a gentle but firm kick up the backside to get out of the door.

Yet we all know and rightly so – breakfast is the most important meal of the day.

Skipping it altogether will tee you up nicely for fat gain. Particularly around the mid-rift. Through years of looking at eating habits and body fat distribution patterns I can firmly say that whose who skip breakfast consistently end up looking like a pear.

In same light using a cereal box as your method of starting the day has also had a large part to play in keeping people erring towards the muffin top shape.

Most of us are familiar with the food pyramid?

Well try the reverse food pyramid in the sense that make your breakfast the largest meal of the day and taper off your calorific intake as the day progresses.

Assuming that we all know that 5-6 ‘feedings’ are better than 3 ‘fill-your-boots- type’ meals then your calorific intake at each meal would look like this if you were shooting for 1500 kcal a day:

Breakfast – 400 kcal, Meal 2 – 200 kcal, Meal 3 – 300 kcal Meal 4 – 200 kcal Meal 5 – 200 Meal 6 – 200 kcal

Better blood sugar management, leaner physique, no hunger, better moods, more food to eat (!!) and so on. What is there not to like about this?

You see instead of perpetuating a cycle of sugar cravings by leaving gaps between meals (longer than 2-3 hours) we are actually feeding our bodies regularly.

So what’s the big deal with breakfast?

What you eat first in the day will determine your hormonal and energy levels. Try this practical experiment. For the next five days try meat, salad and nuts breakfast. Think of it as having dinner for breakfast.

See how your energy levels are for the rest of day. Then go back to your cereal based breakfast and compare.

I will guarantee more energy and certainly less sugar cravings. It is unsurprising that your dopamine levels will increase providing you with extra ‘get-up-and-go’ to face the day.

Some other options for breakfast can be leftover dinner, homemade patties with a side salad or chicken breast with salsa or Guacamole.

Typical comments I have received in the past are ‘I felt like gagging’ and ‘where am I going to find the time?’

All I can say to this is – ‘try it, you won’t be disappointed’

So what then do you have for dinner? Try something light like a salad with cold meats or a Vegetable Omelette.

In fact Eggs are quick and easy to knock up alongside the fact that they are rich in choline, a nutrient geared towards optimal brain health. Not a bad food to have on your side if you are in the middle of a feeding frenzy at the zoo.

Most of my female clients have settled into the swing of cooking up their breakfast whilst knocking up dinners.

For the males this is a bit tougher. For most of them, reading the instructions on a Pot Noodle is as far as it goes.

Although one athlete I used to room with at college was caught emptying the contents of one a pot noodle into a saucepan before transferring it back into the pot to eat.

This is the same guy who assembled a flat pack bed downstairs.

So can you see how important your nutrition is to your brain health?

Start your day with a power breakfast, not some dehydrated excuses of fruit with an empty cereal. Prepare your food the night before whilst you cook your dinner. At worst have left-overs. Your brain, waist line and energy levels will thank you with open arms.

John Lark is a personal trainer and fat loss specialist combining nutrition, training and supplementation for tailored results. Download his free report at www.john-lark.com or call 01-5052131 for more information

Ten Minute Health and Fitness Solutions

In a world of quick fixes who can blame us for searching for the quickest and fastest route to sometimes the hardest finishing line?

It is often said that ‘slow and steady wins the race’. When it comes to health and fitness this is certainly the case.

Learning to enjoy the ride and discovering what your body is capable of doing is a crucial learning experience.

However, there are a few quick fixes. There are a few mini tasks that can be performed that take ten minutes tops to perform yet could mean the difference between winning or losing the battle against the bulge.

1. Preparing a shopping list will not only mean saving on the pennies but also saving on your calorie budget. This simple ten minute task will mean that you are far more likely to stay clear of the middle aisles when you make up a list rich in meats, fish, poultry, veggies, fruits and healthy fats. The temptation to sneak in the extra packet of biscuits is dramatically reduced.

2. Haven’t got time to exercise? Try this handy circuit of exercise that requires no equipment to perform. It is based on High Intensity Training (HIT) methods, but in essence that is what you make of it. If your idea of high intensity is not using a remote control then this is not for you.

Stand with your feet shoulder width apart and a chair behind you. Now squat up and down as many times as you can in 20 seconds. Rest for 10 seconds. Go over to a wall and position your hands against the wall around chest level. Keep your body straight and lower yourself as many times as possible in 20 seconds. Rest for 10 seconds. Return back to the squat for another 20 seconds work and 10 seconds rest. You can repeat this eight times for a total of four minutes.

Some of you can just do one four-minute block. Other more experienced can try two with a 2-minute rest in between each set of four minutes.

3. Begin a food diary to really maximise your results. Set aside ten minutes at the end of the day to record what you ate for the day. Research has shown that you are 80% more likely to reach your target weight if you do this simple task. Recording the time that you ate, what you ate and the quantities is a great start. So get that that A5 book handy!

4. Pre-chop your veggie is another valuable time saver and one of those ‘small investments but big reward’ type activities. Getting your veggies out of the packets, chopped and into zip-loc bags will mean preparing omelettes, stir-fries, casseroles and other meals becomes easy! Spend no more than 10 minutes on this after you shop.

5. Cooking food in bulk will mean that you never have to worry about eating dead food again! What do I mean by dead food? Classic examples include the healthy-touted wrap with nothing in it! Have you ever un-wrapped a shop wrap? There is nothing in it except a few washed up pieces of lettuce with a dollop of radiated mayo. Nice.

Dead food takes nourishment from you. It takes more energy to digest, absorb and detoxify the food than the actual amount of energy it provides.

At dinner take ten minutes to prepare a little snack or a meal for the following day. This habit will pay you back ten-fold.

6. Shopping can be a laborious process so why not spend ten minutes shopping for your regular items online. Set up an account and get all your regular items delivered. This normally takes ten minutes. This will allow you more time to visit your local butcher and farmers markets to get some real food.

Our most successful clients are those that understand the link between health and fitness. They have made healthy living an integral part of their lives without it overwhelming them. Take one of these ten-minute habits and perform it religiously for the next 21 days. See what happens!

What is the worst that can happen? That you actually take responsibility for your health and fitness and ditch the excuses that you are simply too busy. No one is too busy. It is just a case of what is important to you. Everyone has ten minutes.

John Lark is a Fat Loss Specialist providing tools to help you get healthier and leaner - faster. He can be contacted at 01-505213. Download your free fat loss report at www.spherefitnessstudio.com

Alcohol

Every year, more money is spent promoting the use of alcohol than any other product. Perhaps through its elaborate and creative marketing, the most basic, yet important fact about alcohol is often overlooked — alcohol is a drug — the most commonly used and widely abused psychoactive drug in the world.

One concept that many people find difficult to accept is that alcoholism and alcohol problems are a disease. Research has shown that alcohol interacts with the body’s systems in predictable ways to lead to physiological addiction.

Alcoholism is a disease — a chronic, progressive, fatal disease if not treated.

Short Term Effects
Even at low doses, alcohol significantly impairs the judgment and coordination required to drive a car or operate machinery safely. Low to moderate doses of alcohol can also increase the incidence of a variety of aggressive acts, including domestic violence and child abuse.

Effects of moderate alcohol intake include dizziness and talkativeness. The immediate effects of a larger amount of alcohol include slurred speech, disturbed sleep, nausea, and vomiting. “Hangovers” are another effect after large amounts of alcohol are consumed — symptoms including headache, nausea, thirst, dizziness, and fatigue.

Long Term Effects
Prolonged, heavy use of alcohol can lead to addiction (alcoholism). Sudden cessation of long term, extensive alcohol intake is likely to produce withdrawal symptoms, including severe anxiety, tremors, hallucinations, and convulsions.

Long-term effects of consuming large quantities of alcohol can lead to:
• permanent damage to vital organs
• several different types of cancer
• gastrointestinal irritations, such as nausea, diarrhea, and ulcers
• malnutrition and nutritional deficiencies
• sexual dysfunctions
• high blood pressure
• lowered resistance to disease

Alcohol and Exercise

Studies have shown that small amounts of alcohol increase muscular endurance and strength output, but, these benefits are very short lived. After around twenty or so minutes, the problems start. All the negative side affects of alcohol fully outweigh any possible benefits it can have to anyone. Alcohol is a toxin (poison) and so a whole host of physical abnormalities can arise.

These can reduce your strength, endurance, recovery capabilities, aerobic capacity, ability to metabolize fat and muscle growth. Alcohol can also affect your nervous system and brain. Long term use can cause severe deterioration of your central nervous system. With short term use, nerve-muscle interaction can be reduced resulting in a loss of strength.

When alcohol reaches the muscle cells, it can cause damage to them. Inflammation of the muscle cells is common among alcohol users. Over the long term, some of these damaged cells can die resulting in less functional muscle contractions. Alcohol will also leave you with more muscle soreness after exercise making recuperation periods longer.

Maximize Your Progress with Hydrochloric Acid

Are your muscles getting all the protein contained in that 12-ounce steak? Does your immune system enjoy all the antioxidant protection from the vitamins and minerals in organic fruits and vegetables? Do your supplements work as well as the manufacturer promises? There’s a 50/50 chance that the answer is “No.” The reason is that it’s not so much what you eat or what supplements you take, but how much you assimilate. This statement might seem peculiar, but it is true. The problem can often be traced to low levels of stomach acids, a condition known as hypochlorhydria.

Stomach acid breaks down food, chemically altering it so that the body can extract the required nutrients for proper structure and function, including muscle maintenance and growth. The acid begins the digestion of protein in the stomach and then triggers the pancreas to secrete digestive enzymes and the gallbladder to release bile into the small intestine. The acid is also responsible for killing pathogenic bacteria that enters the body via food.

Here are a few of the symptoms of low stomach acid:

· belching or gas within one hour of a meal

· bloating and fullness shortly after eating

· bad breath

· loss of taste for meat

· nausea after taking supplements

· brittle fingernails

· undigested food in stool

· foul-smelling stools

· stomach pain

· desire to skip meals

· estrogen buildup

· acne rosacea

· Depression

There are many reasons for low stomach acid, such as B vitamin deficiency, excess carbohydrate consumption, hypothyroidism, food sensitivities, H. Pylori infection, soda consumption and aging. But the most common cause of low stomach acid is actually stress. Stress experts estimate that we now have 100 times more stress than our grandfathers did. How do you test for low HCl? Here are a few ways:

· From your blood chemistry screen values, or by a urine test

· A string test where you swallow a string in order to measure your stomach pH – not a pleasant test, incidentally

· An examination of the reflex point on your abdomen, an inch below the bottom of the breastbone on the edge of the left rib cage

· Presence of a zinc deficiency; an insufficient amount of this mineral is associated with hypochlorhydria

· Presence of vertical ridges on your nails

· Stool testing

· Amino acid profile tests

In addition to HCL Supplementation*, here are a few other suggestions to normalize your stomach acid levels. First, avoid carbonated drinks. Second, avoid all-you-can-eat buffets and such like as they are a leading source of food-borne pathogens. Finally, there are numerous herbs that can contribute to raising HCl, such as gentian, peppermint and ginger, but be aware that very few controlled studies exist on this topic.

Correction in HCl deficiency leads to not only dramatic improvements in physique and strength but also improvements in a variety of health parameters. Interestingly enough, in strength-trained individuals those improvements are often associated with gains of 15 to 18 pounds of lean body mass within two months! Why? They are now absorbing proteins and minerals.

If you suspect that you are low in stomach acid, you must address this issue with the utmost importance. You cannot make adequate use of your food or your supplements if you cannot break them down for proper absorption. It’s true that not only are you what you eat, you are what you assimilate!

Article courtesy of Charles Poliquin

Time Saving Training Tips

For most people, it seems like seconds count in their personal and professional lives. Catching a plane for a sales trip. Critical appointments with clients, running around with your kids, making sure that you catch the latest episode of Coronation Street or whatever other hundred other things you're involved with each day.

But YOU don't have to leave that philosophy in the changing room when you hit the gym floor. Although there's never an excuse for poor exercise technique, there are dozens of safe ways to shave time from your workout routine - and still train like a champion. Here are some effective time-saving strategies...

1. Opposites attract.

Train opposing muscle groups during your rest periods. Also called "modified compound sets." For example, after you get done doing a set of bench press to work your chest, IMMEDIATELY go to the lat pulldown machine to do a set of pulldowns for your upper and middle back.

2. Stay focused.

You've heard it before: he who fails to plan plans to fail. Said in fitness jargon, he who walks into the gym and wanders around wastes massive amounts of time. Plan your routine before you go to the gym or better still talk to a Fitness Coach who will workout a programme for you. And STICK WITH IT.

3. Rev up your Metabolism with intervals.

This writer has worked in the industry for 10 years and I am still amazed by people who are able to read a book or worse still study a text book while on a bike or a treadmill. If you can read then your not making use of your workout time. Treadmills are great for walking, jogging, or running, but doing a little of each be INTERVAL TRAINING can help kick your body's fat-burning ability into high-gear. Walk for 5 minutes to start. Then jog for 2 minutes, then run at a higher level for 2 minutes, alternating back and forth until you've reached anywhere from 15-20 minutes of total time. If that's too difficult, start at 30 seconds of jog, 30 seconds of run, and increase gradually by 15 seconds until you can do 2 minutes jog, 2 minutes run.

4. Bring a bottle.

Sure, you could go to the drinking fountain every time you want some water. A better idea is to carry a water bottle with you as you work out. Not only do you save time, but you keep your body properly hydrated, resulting in better workout performance.

5. Avoid peaking!

If you want a peak performance workout, avoid working out during your gym's peak hours - typically 5 pm - 8 pm. You'll wind up wasting time waiting in line for workout equipment and dumbbells. And a wasted workout.

6. Early bird gets the worm.

Gyms have fewer clients in the early-morning hours. Plus, you'll often find they're less talkative - maybe because they're trying to wake up!

7. Use free weights.

A single, adjustable bench allows you to do a multitude of free weight exercises. You can do bench presses, shoulder presses, crunches, curls, triceps extensions, upright rows, etc. Your workout goes smoothest when you have all the barbells and dumbbells nearby, so the only time you have to move is to grab different weights.

8. Quit the B.S.ing.

Yes, you look forward to chatting with your friends at the gym. But when time is on the line and you have to zip through your workout, TELL THEM. That way you get your workout in without making them feel ignored and plus feel like you've worked out more than just your jaw.

9. Race against the clock.

When you're pushed for time use a STOPWATCH and take 30 second rest periods between sets. Keep a close eye on the the watch. As soon as it's been 30 seconds, BAM, start your next set.

10. Train with your partner.

Sometimes exercise can seem like it's stealing time away from your spouse or significant other. Why not go to the gym together? You don't actually have to work out together - your workouts will be very different. Better than feeling guilty about not spending time together.

11. Prepare.

Prepare for your next exercise between sets will save you time. If you're going to use dumbbells, for instance, pull them from the rack and place them at the bench you're going to use. Also on the subject of preparation pack your gym bag the night before as it will save you time and ensure that you won't forget your trainers

Squatting With Heels Raised

A lot of people have difficulty squatting past parallel, because they've never done it before. And when they do, they find it hard keeping their torsos upright at the bottom of the movement. They lack the flexibility to do full squats correctly, because their Achille's tendons just don't allow for it. How do you know you lack the flexibility to do full range squats? Try squatting all the way down with your back arched, shoulders back, chest out and body upright. If you find your heels come up at the bottom of the movement, then you're lacking in flexibility. One way to get around this is to place a couple of plates underneath the heels. This allows you to squat all the way down with a semi-upright torso. It also shifts the emphasis slightly from your ass and hips to your quads, which develops a better look for your thighs.

Benefits

• More VMO(vastus medialis obliquus) Recruitment
• Back is straighter as you squat
• Great for those with limited ankle plantar flexion
• Allows full range
• More range allows for a more balanced development of the thigh i.e. between vastus intermedius, lateralis and medialis. Most of us have underdeveloped medialis leading to destabilising of the knee.
• More synovial fluid flushing i.e. lubrication of the knee
• Reduced risk of injury.

Cons

• More shear force for the unhealthy knee - must take into consideration history before attempting
• Must be pain free Range of Motion
• Flexibility issues further up the spine.

I hope this wee article sheds some light on the subject.

Happy and safe squatting.

How to Stay Motivated

Staying Motivated

Its time to get back to the gym people. Tomorrow is the start of a new month and its time to get your gym gear ready and get back on track with that exercise programme you started in January and for some reason or another you fell off the wagon. Maybe it was those cold and dark winter mornings and your bed was a far more enticing than battling the elements or maybe you just got bored. Hell you can even use the excuse that your dog ate your gym gear and you've just been far too busy to pop into town and replace it :) We all make excuses but sometime we just have to get back on that treadmill and fight the laziness of the mind. Here are some tips to help you get back on track with your exercise habit.

A great motivation technique is to set goals for yourself so that you can monitor your progress on a weekly or monthly basis. As you are able to see your progress, your enthusiasm will soar.

Listed below are some specific goal setting tips:

Be specific

In order to stimulate your motivation, you need to be specific with your goal setting. Instead of saying you are going to set a personal best for a dead lift or a 5km run, set a goal to improve on your personal best by 10kg's or 15 seconds in the next six months.

Set a deadline

Complacency and an attitude of "I'll work on that later" will set in if your deadline for achieving your goal is not defined. Add a sense of urgency to your goal by adding a specific timeframe and watch your motivation skyrocket!

Set realistic but difficult to obtain goals

Your goals should be achievable and challenging at the same time. An unrealistic goal will kill motivation but a goal that is too easily obtained will lead to boredom.

Write and Review Your Goals

Writing down your goals creates your roadmap to success. Although just the act of writing them down can set the process in motion, it is also extremely important to frequently review your goals. Remember, the more focused you are on your goals the more likely you are to accomplish them.

Develop a Plan and Work It

Develop a plan of action to achieve your running goals and then Just Do It! By taking the time to decide on the specific steps needed to achieve your goals, you increase your motivation and your chances of success. The final step is to get out there and work your plan.

Utilize a Training Log

Keep a training log of each workout you do. Record times, distances, weights lifted, nutrition record, time of day, weather, your pulse rate, progress toward goals and any other statistic or aspect of your exercise you might find valuable. A training log allows you to monitor your progress and learn from your mistakes. Many regular exercisers regularly review their training logs to look at the work they've done in the past to provide motivation for the future.

Implement the Buddy System

Train with a compatiable training partner. Finding others with which to train makes time fly, provides accountability, builds friendships, and provides mutual motivation on those days when you or your partner(s) just "don't feel like it."

Don't know of anyone to train with? Ask your fitness coach or ask your work colleague who you feel is at the same level as you and may have similar goals.

Surround yourself with Reminders

Sustained motivation is key to achieving your potential. One way to keep your motivation high is to find out what fires you up, and then surround yourself with it. Examples include: posters, quotes, photos, inspiring literature, biographies of successful athletes, fitness books, fitness magazines, and videos. Place your "mental stimuli" where you can see it every day.

Be Creative with your Workouts

Doing the same workout day after day leads to boredom and burnout. Alter your workout routine by

• Getting a fitness assessment and programme review
• Hire a personal trainer to train you once a week

Being creative with your workout will add new life to your exercise habit.

Do more than just going to the gym

Do more than just going to the gym to add a boost of motivation, incorporate some cross training in your workout routine. There are many other activities that can increase your strength, flexibility, and aerobic conditioning. Mix in some cycling, swimming, hiking, or take up a new sport. In the now famous words of Nike, Just Do It!

Reward yourself when you succeed

Rewards can be a powerful motivator. When you do succeed, make sure to do something nice for yourself. Many who have reached their goal treat themselves to some tangible reward: a sports watch, a meal at a nice restaurant, or a special trip. The ideas are limited only by your imagination.

Bottom line: Be good to yourself.

Resistance Training for Women - The Myths

1. If you lift weights, you'll bulk up! It's physiologically impossible for women because testosterone is responsible for increasing muscle bulk, and women simply don't have enough of this predominantly male hormone to build Schwarzenegger-sized bulges.

2. Lifting weights will get rid of "lovehandles" and any other unsightly bulges.
The truth is that there is no such thing as "spot reduction." If you have a ripple here or a bulge there, your only recourse is to reduce fat all over. The best way is with a combination of cardiovascular exercise, strength training and a healthy nutrition plan. Strength training (via free weights or weight machines), and you'll beef up your lean muscle mass, turning your body into a round-the-clock calorie-burning factory.

3. In order to see results, you need to work every muscle individually. Not only is it unnecessary to work each of your more than 600 muscles separately, you actually get a better workout (as in faster results in less time) by performing compound moves. Think squats, lunges, dips, push-ups. Unlike single-joint exercises (like a biceps curl or leg extension), compound moves mimic activities you're likely to perform in everyday life.


4. For maximum definition, the more repetitions of each exercise, the better.
In order to see gains in strength, size, or power is by taking the muscle to fatigue. In general, try to do at least two sets of each exercise and use a weight that's heavy enough so that you can barely lift it by the end of the second set.

5. If you stop working out, your muscles will turn to fat.
Think apples and oranges: Fat and muscle are two different substances, and one cannot, will not, and has not ever turned into the other. Less of one simply means more room for the other. When you stop using your muscles, your body becomes significantly less efficient at burning calories and this allows the fat to creep back on. And another thing to remeber ladies is that women who work out with weights can slow the 10 percent loss of strength per decade that occurs in women who don't train with weights.