Fitness and Nutrition Shortcuts & Hacks
I'm gonna tell you how to get in shape and stay in shape while still living the good life. Get ready for you next vacation, social outing or for your general health with my fitness & self defense programs. Enjoy my posts, share and thanks, www.brodericksorrell.com
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The Way of the Urban Warrior Podcast Online Radio by Brody Sorrell | BlogTalkRadio: If you're looking to living a healthier life (physically, mentally
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Friday, October 10, 2014
Don't Do Crunches!
Do your regular weight-training routine—on your feet. "When you
weight-train standing up, your abs have to work to stabilize the spine
and keep you upright, giving you more bang for your buck," says Alwyn
Cosgrove, C.S.C.S., a personal trainer in Santa Clarita, California. So,
if you normally do leg presses, do squats instead. Lying leg curls? Do
Romanian deadlifts. Seated biceps curls? Stand and curl. Whatever the
move, make sure the stabilizing muscle tension stays on your abs, not
your lower back.
Broderick Sorrell
www.brodericksorrell.com
Broderick Sorrell
www.brodericksorrell.com
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Wednesday, October 8, 2014
Best Ways to Ease Knee Pain
Nearly everyone has experienced knee pain. Whether it’s caused
by arthritis, excessive foot pronation or overuse of the muscles that
protect this vulnerable joint, our knees take a knocking. In fact, knee
arthritis is the single greatest cause of chronic disability among U.S.
adults age 65 and older.
Here’s the good news: Most chronic knee pain is avoidable. New research published in the New England Journal of Medicine suggests that exercise and physical therapy are just as effective as surgery for relief from chronic knee pain related to arthritis. Learning to strengthen and stretch key muscles that support the knees, and other ways to protect and take care of our knees, can ultimately prolong the health of this vital body part.
Join Brody's Fitness & Self Defense Club www.brodericksorrell.com for Expert fitness & self defense tips and a FREE Boot Camp every month.
As a society, our butt muscles are weak. When the main butt muscle (gluteus maximus) is weak, it causes the pelvis to drop and the upper thigh bone (femur) to fall inward. This imbalance creates painful downward stress on the hip, knee and ankle every time you take a step.
Hip extensions are helpful exercises to strengthen the glutes.
Strengthening the core helps to keep your back in a neutral spine position and places the lower extremities — specifically the knees — in the best possible position for movement without joint compression.
There are so many ways to strengthen your abdominal muscles besides doing crunches. ...
Pilates was created with a strong emphasis on improving core strength to improve the function of the entire body. Or try fun core workout options like abs ball exercises, an abs routine on a fitness ball, or a core workout with elements of dance, yoga or kickboxing.
Why? Fat decreases muscle strength, and excess body weight adds strain to knee joints. In fact, there’s an inverse relationship between body weight and quadriceps muscle strength: the higher your body weight, the weaker your knee muscles.
To start burning those extra calories required for weight loss without adding additional impact to the knees, try water aerobics, an elliptical trainer or cycling (making sure you have proper seat height).
So embrace the flat shoe fashion trend and stretch out those calves. On the flip side, replace your workout sneakers frequently — every 300 miles, which could be three months or a year depending on your level of activity. This is a safe way to avoid wearing a shoe with poor cushioning support for your arches and joints.
Join Brody's Fitness & Self Defense Club www.brodericksorrell.com for Expert fitness & self defense tips and a FREE Boot Camp every month.
Here’s the good news: Most chronic knee pain is avoidable. New research published in the New England Journal of Medicine suggests that exercise and physical therapy are just as effective as surgery for relief from chronic knee pain related to arthritis. Learning to strengthen and stretch key muscles that support the knees, and other ways to protect and take care of our knees, can ultimately prolong the health of this vital body part.
Join Brody's Fitness & Self Defense Club www.brodericksorrell.com for Expert fitness & self defense tips and a FREE Boot Camp every month.
1. Strengthen your butt
We
know from research that knee injuries, including common Anterior
Cruciate Ligament (ACL) tears, can occur when large hip muscles are
weak. ACL tears, which are eight times more likely in women athletes,
have been shown to lead to other cartilage tears and to correlate with
knee arthritis later in life.As a society, our butt muscles are weak. When the main butt muscle (gluteus maximus) is weak, it causes the pelvis to drop and the upper thigh bone (femur) to fall inward. This imbalance creates painful downward stress on the hip, knee and ankle every time you take a step.
Hip extensions are helpful exercises to strengthen the glutes.
2. Stretch the muscles that support your knees
When
butt muscles atrophy or become imbalanced because we tend to sit much
of the day, the hamstrings and hip adductors (inner thigh muscles) also
overwork — to compensate for the underdeveloped gluteus maximus —
resulting in compressive force on the knee joint. By stretching out
these support muscles, you decrease the chance that they’ll get tight
and cause muscle imbalances. So remember the complementary two-fold
process: As you strengthen naturally weak muscles like the glutes, also
stretch supporting muscles like the inner thigh muscles.
3. Tone your core muscles
Abdominal
weakness will cause your pelvis to tilt forward, creating excessive
low-back curvature and shifting the leg bones inward. You can experiment
with this yourself: Over-arch your back and notice how your legs and
knees want to roll in toward the midline of the body. Then flatten your
back and notice how the opposite movement occurs at the legs.Strengthening the core helps to keep your back in a neutral spine position and places the lower extremities — specifically the knees — in the best possible position for movement without joint compression.
There are so many ways to strengthen your abdominal muscles besides doing crunches. ...
Pilates was created with a strong emphasis on improving core strength to improve the function of the entire body. Or try fun core workout options like abs ball exercises, an abs routine on a fitness ball, or a core workout with elements of dance, yoga or kickboxing.
4. Maintain a healthy weight
Being
overweight makes men five times more likely (and women four times more
likely) to develop knee osteoarthritis. New research shows that a 10%
decrease in weight will result in a 28% increase in knee function (such
as for climbing stairs and walking).
Another study found that for every 11 pounds a woman loses, there is a
remarkable 50 percent decrease in the risk of knee arthritis.Why? Fat decreases muscle strength, and excess body weight adds strain to knee joints. In fact, there’s an inverse relationship between body weight and quadriceps muscle strength: the higher your body weight, the weaker your knee muscles.
To start burning those extra calories required for weight loss without adding additional impact to the knees, try water aerobics, an elliptical trainer or cycling (making sure you have proper seat height).
5. Mind your feet
You
may look great in three-inch stilettos, but keep in mind that
high-heeled shoes increase the compressive force on your knee joints by
23%. Wearing heels also encourages tight calf muscles, another common
cause of knee pain. A tight calf can pull the foot inward to a position
called pronation, which essentially collapses the arch of the foot and
causes the lower leg to roll inward, placing stress on the ankle and
knee.So embrace the flat shoe fashion trend and stretch out those calves. On the flip side, replace your workout sneakers frequently — every 300 miles, which could be three months or a year depending on your level of activity. This is a safe way to avoid wearing a shoe with poor cushioning support for your arches and joints.
Join Brody's Fitness & Self Defense Club www.brodericksorrell.com for Expert fitness & self defense tips and a FREE Boot Camp every month.
Wednesday, September 17, 2014
Lighten the Foods You Already Love
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One
of the easiest ways to cut back without feeling denied is to switch to
lower-calorie versions of the foods you crave. A pizza tastes just as
good with reduced-fat cheese, and when you garnish low-fat ice cream
with your favorite toppers, who notices those missing calories?
And
while you're trimming fat calories, keep an eye on boosting fiber.
Fiber
helps you feel satisfied longer, so while you lighten family favorites,
you can easily amp up the fiber by adding a cup of whole wheat flour to
your pizza dough, or toss a handful of red bell peppers on the pie.
Don't
forget to lighten the drinks going with that meal. Try switching from
high-calorie favorites to diet soda or light beer, or maybe add a spritz
of seltzer to your wine.
Hate low-cal drinks? Mix
your preferred drinks with a splash of the low-cal option, then increase
the ratio as your taste buds adjust.
Tuesday, September 16, 2014
Go Walking
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Rockville Md 20852
Walking when the weather's nice is
a super-easy way to keep fit, says Diane Virginias, a certified nursing
assistant from New York. "I enjoy the seasons," she says, adding that
even when she's short on time she'll go out for a few minutes. "Even a
five minute walk is a five minute walk."
No sidewalks in your neighborhood? Try these tips for slipping in more steps:
- Trade your power mower for a push version.
- Park your car at the back of the lot.
- Get out of the office building and enjoy walking meetings.
- Sweep the drive or rake the leaves instead of using a leaf-blower.
- Get off the bus a few stops earlier.
- Hike the mall, being sure to hit all the levels.
- Take the stairs every chance you get.
- Sign up for charity walks.
- Crank the music and get your heart rate up the next time you mop or vacuum.
It
all adds up. If you walk twice a day for 10 minutes and try a few of
these tips, you may find yourself with a low-impact, 30-minute workout
easily tucked under your belt.
Thursday, September 11, 2014
2 Painless Ways to Lose Weight
Painless weight loss? If you're desperately trying to
squeeze in workouts and avoid your favorite high-calorie treats, it can
seem like there's nothing pain-free about it.
Yet
while eating healthier and slipping in exercise does take some work, it
really doesn't have to require heroic effort. Making just a few simple
lifestyle changes can pack a big weight loss punch over time.
1. Add, Don't Subtract
Forget diet denial: Try adding foods to your diet instead of subtracting them.
Add
in healthy goodies you really love, like deep-red cherries, juicy
grapes, or crunchy snow peas. Slip those favorite fruits into your bag
lunch and breakfast cereal; add the veggies into soups, stews, and
sauces.
"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods,
but do remember to keep an eye on overall calories. And don't forget to
add in something physical, too, whether it's doing a few dance moves
before dinner, shooting hoops, or taking a quick stroll.
2. Forget About Working Out
If
the word "exercise" inspires you to creative avoidance, then avoid it.
Maybe the trick to enjoying a workout may be to never call it working
out.
"There's some truth to that," once you start your not-calling-it-exercise plan, you'll discover "the way good health feels knocks down the roadblocks
that were preventing you from exercising in the first place."
So
burn calories and invigorate muscles by beachcombing, riding bikes,
grass skiing, making snow angels, hiking, washing the car, playing
Frisbee, chasing the dog around the yard, or even enjoying great sex.
After all, a rose by any other name ...
Monday, September 8, 2014
13 rules to safely exercise while pregnant
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Mon-Sat 7am &530pm
Exercising during your pregnancy has great benefits – it can help prepare you for labor and childbirth and lift your spirits – but you need to approach working out with extra caution. Whether you're a regular exerciser looking to continue your regimen during pregnancy or a former couch potato looking to get moving, follow these 13 rules to keep you and your baby safe.
If
you exercised regularly before getting pregnant and your pregnancy is
uncomplicated, you can most likely continue working out as before, with
modifications as noted below. In some cases it's not okay to exercise during pregnancy,
though, so talk to your doctor or midwife about your fitness routine to
make sure your activities don't put you or your baby at risk.
If your body mass index (BMI) is in a healthy range (between 18.5 and 24.9), you'll need to eat 300 or so more calories a day than before you were pregnant – and probably more than that if you're exercising. If you're underweight or overweight you may need to gain a little more or a little less than someone with a healthy BMI and adjust your calories accordingly.
Your doctor will monitor your weight as your pregnancy progresses and can help you figure out how to keep your weight gain on track through diet and exercise.
Even if you're normally graceful, keep in mind that during pregnancy the increased levels of the hormone relaxin, which relaxes pelvic joints in preparation for childbirth, loosen all ligaments and joints, making you more susceptible to sprains and injury from falls. See our list of the best kinds of exercise for pregnancy.
James M. Pivarnik, director of the Center for Physical Activity and Health at Michigan State University, says that while there's no official recommendation for how much water pregnant women should drink while exercising, a good guideline is to drink one cup (8 ounces) before you exercise, one cup for every 20 minutes of exercise, and one cup after you finish your workout. In hot or humid weather, you'll need more.
Some women are comfortable in this position well into their pregnancies, but this isn't necessarily a good gauge of whether blood flow to the uterus is affected. Placing a pillow under your right hip or buttock will allow you to be almost supine without compressing the vena cava.
To be extra safe, read our list of 10 signs of danger during pregnancy exercise.
The increased blood flow and higher metabolic rate that happen when you're pregnant mean you'll feel warmer than usual, and doubly so when you exercise. And since feeling warm is common in pregnancy, you may get overheated much faster than you normally would, even before your belly is big.
Signs of being overheated are largely individual, but pay attention if you're sweating a lot or feel uncomfortably warm, nauseated, dizzy, or short of breath. To cool off quickly, stop exercising, take off layers, and change your environment: Seek out air conditioning or step into a cool shower. Hydrating is key, too, so drink lots of water.
Mon-Sat 7am &530pm
Exercising during your pregnancy has great benefits – it can help prepare you for labor and childbirth and lift your spirits – but you need to approach working out with extra caution. Whether you're a regular exerciser looking to continue your regimen during pregnancy or a former couch potato looking to get moving, follow these 13 rules to keep you and your baby safe.
2. Take in extra calories
Exercise burns calories, so make sure to eat well to help nourish and strengthen your body. While you're pregnant, you'll naturally gain weight as your baby grows. The amount you'll need to gain will vary based on your pre-pregnancy weight.If your body mass index (BMI) is in a healthy range (between 18.5 and 24.9), you'll need to eat 300 or so more calories a day than before you were pregnant – and probably more than that if you're exercising. If you're underweight or overweight you may need to gain a little more or a little less than someone with a healthy BMI and adjust your calories accordingly.
Your doctor will monitor your weight as your pregnancy progresses and can help you figure out how to keep your weight gain on track through diet and exercise.
3. Steer clear of dangerous sports
Avoid contact sports, as well as activities that might throw you off balance, such as horseback riding, downhill skiing, or mountain biking. Regular cycling early in your pregnancy should be okay if you're comfortable on a bike, but it's probably best to stick to stationary or recumbent bikes later in pregnancy.Even if you're normally graceful, keep in mind that during pregnancy the increased levels of the hormone relaxin, which relaxes pelvic joints in preparation for childbirth, loosen all ligaments and joints, making you more susceptible to sprains and injury from falls. See our list of the best kinds of exercise for pregnancy.
4. Wear the right clothes
Wear loose-fitting, breathable clothing. Dress in layers so it's easy to peel off a layer or two after you've warmed up or if you feel too hot. Make sure your maternity bra offers enough support, and choose athletic shoes that fit your feet properly and offer good support. If your shoe size has changed because of mild swelling, stash away your pre-pregnancy sneakers and buy a new pair.5. Warm up
Warm-ups prepare your muscles and joints for exercise and build your heart rate up slowly. If you skip the warm-up and jump into strenuous activity before your body is ready, you could strain your muscles and ligaments and experience increased postworkout aches and pains.6. Drink plenty of water
Drink water before, during, and after exercising. Otherwise, you can become dehydrated, which can cause contractions and raise your body temperature, sometimes to levels that are dangerous for you and your baby.James M. Pivarnik, director of the Center for Physical Activity and Health at Michigan State University, says that while there's no official recommendation for how much water pregnant women should drink while exercising, a good guideline is to drink one cup (8 ounces) before you exercise, one cup for every 20 minutes of exercise, and one cup after you finish your workout. In hot or humid weather, you'll need more.
7. Don't lie flat on your back
Avoid lying flat on your back after the first trimester. This position puts pressure on a major vein called the vena cava, which will reduce blood to your heart and may diminish blood flow to your brain and uterus, making you dizzy, short of breath, or nauseated.Some women are comfortable in this position well into their pregnancies, but this isn't necessarily a good gauge of whether blood flow to the uterus is affected. Placing a pillow under your right hip or buttock will allow you to be almost supine without compressing the vena cava.
8. Keep moving
Standing in one place for prolonged periods – as when you're lifting weights or doing yoga poses – can decrease blood flow to the uterus and cause blood to pool in your legs, making you dizzy. Keep moving by switching positions or walking in place.9. Don't overdo it
Don't exercise until you're exhausted. A good rule of thumb: Slow down if you can't comfortably carry on a conversation. In general, the best guideline is to listen to your body. When something hurts, that means something's wrong, so stop. You should feel like you're working your body, not punishing it.To be extra safe, read our list of 10 signs of danger during pregnancy exercise.
10. Don't get overheated
Avoid letting yourself get too hot, especially during the first trimester when your baby's major organs are developing. Raising your core temperature above 102 degrees Fahrenheit for more than 10 minutes could harm your baby.The increased blood flow and higher metabolic rate that happen when you're pregnant mean you'll feel warmer than usual, and doubly so when you exercise. And since feeling warm is common in pregnancy, you may get overheated much faster than you normally would, even before your belly is big.
Signs of being overheated are largely individual, but pay attention if you're sweating a lot or feel uncomfortably warm, nauseated, dizzy, or short of breath. To cool off quickly, stop exercising, take off layers, and change your environment: Seek out air conditioning or step into a cool shower. Hydrating is key, too, so drink lots of water.
11. Get up from the floor slowly
As your belly grows, your center of gravity shifts. That's why it's important to take great care when you change positions. Getting up too quickly can make you dizzy and may cause you to lose your footing and fall.12. Cool down
At the end of your workout, take five to 10 minutes to walk in place and do some pregnancy-friendly stretching. This will allow your heart rate to get back to normal and help to prevent sore muscles.13. Make it a habit
Make a commitment to work regular exercise into your schedule. Keeping up a routine is easier on your body than long periods of inertia interrupted by spurts of activity. According to the American College of Obstetricians and Gynecologists, you can safely engage in 30 minutes or more of moderate exercise on most, if not all, days of the week as long as you have your healthcare provider's go-ahead.
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