BodyForm Personal Fitness Training, Weight Loss & Boot Camps!: May 2009

Friday, May 22, 2009

Here the new Boot camp video I shot today!

Have you seen my you tube videos yet? Please check them out!

I am going to ask you for a favor.

I have a bunch of videos on wwwYoutube.com and these videos help prospects find me when they are searching for a trainer on line.

I would really appreciate it if you would watch the videos....this increases my rankings with search engines based on views.

This is a way that you can help me gain more business.

Thanks for doing this! I try to market very little other than free web based stuff and referrals.

--
Andrew L Voris
Certified Personal Trainer/Strength Coach
BodyForm Personal Training
799 Roosevelt Rd
Building 3 suite 103
Glen Ellyn, IL 60137
630-865-8573
www.bodyformpersonaltraining.com
http://30minutetraining.blogspot.com/
http://afterschoolfitness.blogspot.com/
http://bodyform.ning.com/
http://bodyformbootcamp.blogspot.com/
http://bffatlosschallenge.blogspot.com/
http://www.ustream.tv/channel/30-in-30-weight-loss-program
http://bfmetabolismmakeover.blogspot.com/
http://howtoloseweightandkeepitoffforever.blogspot.com/

Wednesday, May 20, 2009

Andy has shared a Huffington Post article with you

Andy has shared a Huffington Post article with you:
A Recipe For Longevity: 33 Of The Healthiest Foods On Earth

They also included a personal note:
Great article I wanted to share!

- sent by Andy

Tuesday, May 19, 2009

NO TRAINING ON MEMORIAL DAY!

Just wanted to let everyone know that there will be no training on Memorial day. (Monday the 25th)

Have a great weekend and be ready to work hard when we get back!!!

--
Andrew L Voris
Certified Personal Trainer/Strength Coach
BodyForm Personal Training
799 Roosevelt Rd
Building 3 suite 103
Glen Ellyn, IL 60137
630-865-8573
www.bodyformpersonaltraining.com
http://30minutetraining.blogspot.com/
http://afterschoolfitness.blogspot.com/
http://bodyform.ning.com/
http://bodyformbootcamp.blogspot.com/
http://bffatlosschallenge.blogspot.com/
http://www.ustream.tv/channel/30-in-30-weight-loss-program
http://bfmetabolismmakeover.blogspot.com/
http://howtoloseweightandkeepitoffforever.blogspot.com/

Friday, May 15, 2009

Join me at the Taste of Glen Ellyn.

I will be serving beer at the Taste tonight from 8-10:45PM! Come on out!

--
Andrew L Voris
Certified Personal Trainer/Strength Coach
BodyForm Personal Training
799 Roosevelt Rd
Building 3 suite 103
Glen Ellyn, IL 60137
630-865-8573
www.bodyformpersonaltraining.com
http://30minutetraining.blogspot.com/
http://afterschoolfitness.blogspot.com/
http://bodyform.ning.com/
http://bodyformbootcamp.blogspot.com/
http://bffatlosschallenge.blogspot.com/
http://www.ustream.tv/channel/30-in-30-weight-loss-program
http://bfmetabolismmakeover.blogspot.com/
http://howtoloseweightandkeepitoffforever.blogspot.com/

Wednesday, May 13, 2009

Fwd: Foam Rolling 101: Roll Out Those Knots in Your Muscles!

Here is another excerpt from my book "The Developed Athlete".

The Developed Athlete

by Andrew Voris CPT

www.bodyformpersonaltraining.com

I always like to ask this question of coaches, parents, and kids.

Are you familiar with this scenario?

A 13 year old boy is in basketball practice and performing defensive drills when the coach yells to the players to "get low"....then the coach yells at the players to "get their hands up on defense!".

Have you seen or experienced this before?

I see this or something similar all of the time. This is a coaches misunderstanding of human movement and all to often the coach is thinking that there is a lack of effort.

Try performing an over head squat assessment for yourself and see how easy this is.

Not very easy is it....in fact it can be down right impossible for some people due to dysfunctional movement patterns not effort.

Now how does that translate to risk of injury? There is a huge correlation.

In the past few days I have come across 3 female clients that have really flat feet. They are at risk for major problems at the knee, ankle, and hip. In fact they are off kilter all the way up the spine just from the foot placement being out of sorts. Ever think that your shoulder pain was from a big toe problem?

In assessing these clients I found that, as is the case with many female clients, they have a tendency to stand with their weight shifted onto one leg which hyper extends the knee and pronates the foot creating a fallen arch over time. I simply ask them to then stand feet straight ahead, big toe on the floor and slight bend in the knees as they rotate the knee caps outward and low and behold the arch pops right up. This then tells me that we need to strengthen the glutes to lead the knee which will lead the ankle. Strange? Well this all revolves around muscle imbalance and I tell you this because I feel that in order to be a strength coach for athletes, the coach must know and understand these things and realize that not all athletes move the same and each individual must be addressed separately to design an optimal program.

Every athlete must then address these imbalances before every training session.

Would you believe that your function could be improved in just 10 minutes a day?

Sound too good to be true?

By performing self-myofascial release techniques on a simple piece of foam, you can improve body composition, flexibility, function, performance, and reduce injuries. Simply stated, use your own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. Furthermore, you can perform this program in the convenience of your own home.

What is Self-myofascial release?

Self-myofascial release (SMR) massage can be defined as an interactive soft tissue release technique that requires feedback from the client to determine the correct position, amount of pressure and duration of the stretch.

The main purpose for use includes:

Joint stiffness
Muscle tightness
Identified tenderness (indicating poor circulation)

You can also use this technique for a warm-up before exercise and a cool-down after exercise:

Exercise preparation
Exercise recovery

How do I perform this technique?

SMR techniques use an individual's body weight and/or force with various tools such as bio-foam rolls, tennis balls, soft balls, thumb pressure or pressure knobs. Body weight and/or muscular force with the chosen tool are used to decrease tenderness in your body's soft tissues followed by performing slow rhythmical movements which compress and lift the soft tissues, aiding in the breakdown of tissue "knots" (tissues that bond together).

Benefits of Self-myofascial massage

Helps alleviate tightness in muscles
Increases range of motion at joints such as the shoulder
Decreases muscle soreness
Keeps muscles at their optimal lengths
Helps to relieve joint stress

General guidelines

1. Start by searching the tissues for tenderness. If tenderness is identified, hold foam roll on the "hot-spot" for 10-12 sec. Repeat by coming back to area 3-5 times or until tenderness has subsided.

2. If tenderness is too much to handle simply add another foam roll dispersing body weight over a greater surface.

3. If no tenderness is identified while SLOW rolling, continue in a smooth rhythmical manner.

4. Maintain a tight stomach by pulling the belly button back towards the spine.

5. Do not perform under the following conditions:

Feelings of nausea
Dizziness
Pain
Acute rheumatoid arthritis
Painful varicose veins

6. You can perform SMR massage 1-2 x daily.

Self massage for the lower body

The following is a lower body sequence that exercisers at all levels can benefit from. Complete exercises 1-6 before switching legs. Remember to move slow and smoothly.

1. Outside of lower leg

Sit on the floor with your lower leg on the roller, near your ankle. Cross one leg over the opposite, resting your ankle on your shin. With your elbows supporting you, lift your glutes and back off the floor and move so that you can slowly roll your calf along the roller. Pause at any tender spots for 10-12 seconds. Readjust if needed, and continue to exercise.

Outside of lower leg

2. Front of upper leg

Continuing from exercise 1, turn over to a face down position and place the foam roll slightly above the knees. Slowly roll from knee toward hips while keeping quadriceps relaxed.

Front of upper leg

3. Buttocks

Sit on the roller, leaning on your glute, with one foot crossed and resting on opposite knee. Hold that knee, and put one hand behind you for support. Slowly roll along your rear hip, again stopping at tender points.

Buttocks

4. Front of hip

Turn over so your front hip is on the roller. Your leg should be straight out, your opposite knee should be bent with foot on the floor for balance. Now, starting at the hip, slowly roll down over the front of your thigh to your knee (see exercise 5).

Front of hip

5. Side of leg

Continuing from exercise 4, position yourself side lying on foam roll. Bottom leg is raised slightly off floor. Maintain head in "neutral" with ears aligned with shoulders. Roll slowly to the knee. To transition into exercise 6, simply roll to the front of the thigh progressed by straddling the foam roll (see exercise 6)

Side of leg

6. Inside of leg

Straddle the roller, with your inner right thigh resting on it, supporting your upper body on both elbows. Roll from your knee toward your hip.

Inside of leg

Complete exercises 1-6 on opposite leg.

CHOOSING A FOAM ROLL

When choosing a foam roll, make sure the foam roll is hard and dense. If the foam is too soft, less than adequate tissue massage is applied. On the other hand, if the foam is too hard, bruising and more advanced soft-tissue trauma may occur.

For more on information contained in this section please email me at voris56@gmail.com

--
Andrew L Voris
Certified Personal Trainer/Strength Coach
BodyForm Personal Training
799 Roosevelt Rd
Building 3 suite 103
Glen Ellyn, IL 60137
630-865-8573
www.bodyformpersonaltraining.com
http://30minutetraining.blogspot.com/
http://afterschoolfitness.blogspot.com/
http://bodyform.ning.com/
http://bodyformbootcamp.blogspot.com/
http://bffatlosschallenge.blogspot.com/
http://www.ustream.tv/channel/30-in-30-weight-loss-program
http://bfmetabolismmakeover.blogspot.com/
http://howtoloseweightandkeepitoffforever.blogspot.com/

Here is another excerpt from my book "The Developed Athlete".

Tuesday, May 12, 2009

Check out an excerpt from the new book "The Developed Athlete". http://ping.fm/f0zIG

Working on my book "The Developed Athlete".
Want a free copy just email me. voris56@gmail.com

Friday, May 8, 2009

cool video

> >
> >
> >
> > this is why we should have a good internet based
> business.
> >
> > watch...
> >
> > http://www.youtube.com/watch?v=cL9Wu2kWwSY
> >
>

FLEXIBILITY TRAINING FOR YOUNG ATHLETES

Chris Blake gives answer some common questions about flexibility training

--
Andrew L Voris
Certified Personal Trainer/Strength Coach
BodyForm Personal Training
799 Roosevelt Rd
Building 3 suite 103
Glen Ellyn, IL 60137
630-865-8573
www.bodyformpersonaltraining.com
http://30minutetraining.blogspot.com/
http://afterschoolfitness.blogspot.com/
http://bodyform.ning.com/
http://bodyformbootcamp.blogspot.com/
http://bffatlosschallenge.blogspot.com/
http://www.ustream.tv/channel/30-in-30-weight-loss-program
http://bfmetabolismmakeover.blogspot.com/
http://howtoloseweightandkeepitoffforever.blogspot.com/

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
)

Tuesday, May 5, 2009

Turkey cheese and hummus quesadilla!

Spinach tortilla
1oz garlic hummus
1oz karlsberg cheese
1.5 oz thin shaved turkey breast

AWESOME!

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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.

Raving Fans

“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!”

Cairy B.

“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.”

Diane M.

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.”

Rachel S.

“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.”

Liz S.

“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!”

Bruno H.

“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.”

Candi J

“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!”

Wendi W.

________________________________________

BodyForm Personal Fitness Training Inc.

BodyForm Personal Fitness Training, Weight Loss & Boot Camps!

Apture

Friday, May 22, 2009

Have you seen my you tube videos yet? Please check them out!

Wednesday, May 20, 2009

Andy has shared a Huffington Post article with you

Tuesday, May 19, 2009

NO TRAINING ON MEMORIAL DAY!

Friday, May 15, 2009

Join me at the Taste of Glen Ellyn.

Wednesday, May 13, 2009

Fwd: Foam Rolling 101: Roll Out Those Knots in Your Muscles!

Tuesday, May 12, 2009

Friday, May 8, 2009

cool video

FLEXIBILITY TRAINING FOR YOUNG ATHLETES

Thursday, May 7, 2009

Tuesday, May 5, 2009

"Help! My Workout Sucks!"

Fitness Insider

Trying Fitness

Really Useful Fitness Blog

Dare to Engage

USANA Health Sciences

Movement Screen and Posture Analysis:

For more information and a FREE assessment!

Fitness Business Marketing | Personal Trainer Marketing Site | Best Fitness Business Resource

Fitness Marketing Muscle

Fitness Marketing Strategies – Personal Trainer Marketing For Selling Personal Training

Kick Back Life

Video from BodyForm Personal Training

Raving Fans

Check out our class schedule!

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