Apture

Thursday, May 7, 2009

This Sunday is Mother's Day, so I thought I'd share with you some really
simple tips that do a great job of fighting fat. But before I even get to
them I want to let you know that while moms have a real tough job, it's not
nearly as hard to burn off the belly fat.

In fact, just a few simple changes in lifestyle can make a dramatic
difference in your belly, butt, hips and thighs. So be sure to put these
tips to good use:

Mother's Day Fat Fighting Tip #1 - Avoid soft drinks, juices and any other
liquids loaded with sugar. All these drinks are very high in useless
calories. A 12 oz. can of cola typically packs 150 calories worth of sugar!
Drink a couple of those a day and you're packing on the belly fat!

Mother's Day Fat Figthing Tip #2 - Record what you eat and drink. Most moms
- and people in general - are shocked at the amount of food and calories
that they are REALLY consuming when they track it. And be honest, many times
when people do this exercise they "forget" to write down the foods they
nibble on here and there. It ALL adds up.

Mother's Day Fat Fighting Tip #3 - Eat 5 to 10 servings of fruits and
veggies each day. This will help you meet your micronutrient needs for the
day. And that is critical to your body's ability to burn fat off your belly,
butt, hips and thighs.

Now, if you're having trouble eating all your fruits and veggies I've got
some good news for you. My good friends at Prograde Nutrition are having a
Mother's Day sale on their powerful Women's VGF 25+. You can save 15% on
this awesome product made from 25 veggies, greens and fruits. All the
details are below.

Happy Mother's Day!

Yours in health,

Andy

PS - Here are all the details on Prograde Nutrition's 15% off Women's VGF
25+ Mother's Day sale:

- When you checkout you will enter this coupon code to save the 15%:
mom2009

- If you choose the Smart Ship option the 15% off applies only to the first
purchase.

- Shipping will take 3-5 days domestically, so while I HIGHLY recommend you
jump all over this sale, don't purchase these as a gift expecting them to be
there for Mother's Day itself. Buy them as a healthy gift for yourself or
others.

- The offer cannot be combined with others from Prograde and it ends
TOMORROW, Friday, May 8th at 11:59pm EST.
- Women's VGF 25+ is NOT available in stores anywhere. You can only find
them online here: (
http://bodyform.getprograde.com/vgfwomen
)
Posted by BodyForm Personal Training at 3:37 PM

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Movement Screen and Posture Analysis:

______________________________________________________________________

The key to a great fitness program!


Without a complete Kinetic Assessment (Movement Screen) of the client, the Personal Trainer is flying blindly and any claims of "customization" can be somewhat falacious. The following information is meant only to inform and not to prescribe. Please do not try this on your own.
We will look for imbalances, range of motion deficiencies, and many other clues to setting up and designing the most complete and customized exercise prescription.
All of the assessments, below, are taught by NASM.

Static Posture Assessment:

I start with a simple Static Posture Analysis and look for symmetry from your left side to your right side. I ask questions about injuries, dominant side of the body and daily activities. Then I look for what movement or lack of movement you may have in the shoulder blades when reaching, pushing and pulling.

Next I will assess your back position and hip height as well as your knee and ankle positions. At this point I am only looking for asymmetry and making notes to determine later what I can do to help and what will be safe for you.


Overhead Squat Assessment:

The Deep Squat is used to assess bilateral, symmetrical, mobility of the hips, knees, and ankles. The dowel held overhead assesses bilateral, symmetrical mobility of the shoulders as well as the thoracic spine.

The ability to perform the Deep Squat requires closed-kinetic chain dorsi-flexion of the ankles, flexion of the knees and hips, extension of the thoracic spine, as well as flexion and abduction of the shoulders.

Poor performance of this test can be the result of several factors. Limited mobility in the upper torso can be attributed to poor glenohumeral and/or thoracic spine mobility. Limited mobility in the lower extremity including poor closed-kinetic chain dorsi-flexion of the ankle and/or poor flexion of the hip may also cause poor test performance.

Single Leg Raise Assessment:

The Active Straight Leg Raise test is used to assess active hamstring and gastroc/soleus flexibility, while maintaining a stable pelvis..

The ability to perform the Active Straight Leg Raise test requires functional hamstring flexibility. This flexibility is the true flexibility an athlete has available during training and competition, as opposed to passive flexibility, which is most often assessed. The athlete is also required to demonstrate adequate passive iliopsoas flexibility of the opposite leg as well as lower abdominal stability.

Poor performance during this test can be the result of several factors. First, the athlete may have poor functional hamstring flexibility. Secondly, inadequate passive mobility of the opposite hip may be the result of iliopsoas tightness associated with an anterior tilted pelvis. If this limitation is gross, true active hamstring flexibility will not be realized. A combination of both these factors will demonstrate an athlete's relative bilateral, asymmetric hip mobility. This is similar to the relative hip mobility revealed by the Hurdle Step, however, this test is more specific to the limitations imposed by the muscles of the hamstrings and the iliopsoas.


In Line Lunge Assessment:


The In-Line Lunge is used to assess bilateral mobility and stability, as well as ankle and knee stability.

The ability to perform the In-Line Lunge test requires stance leg stability of the ankle, knee, and hip as well as closed-kinetic chain hip abduction. The In-Line Lunge also requires step leg mobility of the hip adduction and ankle dorsi-flexion. The athlete must also display adequate balance during this test.

Poor performance of this test can be the result of several factors. First of which is inadequate hip mobility of either the stance or step leg. Secondly, the stance leg knee or ankle may not have the required stability as the lunge is performed. Thirdly, an imbalance may be present between adductor weakness and abductor tightness about one or more hips. Finally, tightness of the rectus femoris on the stance leg may be the cause for poor performance.


Rotation Assessment:


The Rotational Stability test is used to assess multi-planar stability while a combined upper and lower extremity motion is performed.

The ability to perform the Rotational Stability test requires asymmetric trunk stability in both sagittal and transverse planes during asymmetric upper and lower extremity movement. Many functional activities in sport require the trunk stabilizers to transfer force asymmetrically from the lower extremities to the upper extremities and vice versa. Running and accelerating out of a down stance in track and football are common examples of this type of energy transfer.

If the trunk does not have adequate stability during these activities, kinetic energy will be dispersed, leading to poor performance as well as increased potential for micro-traumatic injury.

In-Line Hurdle Assessment:


The Hurdle Step is used to assess bilateral mobility and stability of the hips, knees, and ankles.

The ability to perform the Hurdle Step test requires both stance leg stability of the ankle, knee, and hip as well as maximal closed-kinetic chain extension of the hip. The Hurdle Step also requires leg open-kinetic chain dorsi-flexion of the ankle and flexion of the knee and hip. The athlete must also display adequate single leg stance balance during this test.

Poor performance of this test can be the result of several factors. It may simply be due to poor stability of the stance leg or poor mobility of the step leg. However, imposing maximal hip flexion of one leg while maintaining apparent hip extension of the opposite leg requires the athlete to demonstrate relative, asymmetric hip mobility.

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“I have been working with Andy 2 times/week for one half hour since Oct 2007. We work on strength and endurance. I am definitely stronger and fitter, unfortunately, the super model physicque has eluded me!

Most valuable to me, Andy is a master at diagnosing my aches and pains (I betray my age!) and prescribing a plan to counter balance whatever havoc I wreak with my body. Andy is extremely professional and has a wonderful ability to create a plan for each individual he sees. I recommend Andy highly to everyone I know!”

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“Andy is a unique personal trainer as he not only trains in strength, but also in stability. His workouts are designed to make sure you are training properly so you get the most out of your time. He creates a personal workout routine that is doable and sees results quickly. I have hired many personal trainers in the past, and Andy is by far the best.”

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March 20, 2007




“I've been training with Andy off and on for 6 years. He's Wonderful! Every time I need to be transformed I get results in about 5 weeks with Andy. I would never be able to get the same results working out on my own.”

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“Most definitely -- my experience has been very positive. I'm certainly not a "veteran" client, but I've worked with trainers now in both the Health Track setting and in the private setting and much prefer the personal attention and focus that private training affords. Also, I like the partner training in that I need the motivation of the other person who is counting on me to be there and it eases the cost of the training sessions.
Andy is very knowledgeable about both fitness training and nutrition and is qualified to assist with both.”

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“It has been everything and more for me. I have seen and measured results. Sticking to the plan has taken my results to another level. It is not easy always but definitely worth it!”

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“I feel I have gotten stronger. Since, having a hypothyroid, I know its difficult to lose weight and change my body composition, but that wouldn't prevent me from being dedicated to my goals of strength building exercises. Andy has enabled me to meet my goals of increasing full
body strength. In a perfect world, I wouldn't be fighting against my body with a sluggish thyroid. Thanks Andy for helping me reach a new potential.”

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“I have only been working out with Andy for 2 months and already feel stronger, have more energy and feel more fit. I can't wait to see the future changes!”

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BodyForm Personal Fitness Training Inc.

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