No, not work/home life balance, muscle balance/imbalance…
Per the NASM blog, “efficient human movement and function requires a balance of muscle length and muscle strength around a joint”.
Causes of muscle imbalances can include stress, bad posture (especially with technology – mouse, keyboard, phone), chronic sitting, repetitive movement patterns or prior injury.
Consequences of muscle imbalances can include increased risk for falls, injury, and muscle strain.
When you work with a trainer, pre-existing muscle imbalances can be identified and corrected which may allow for reduced risk of falling, reduced risk of injury, improved efficiency and results from a personalized exercise program.
Goal:Fit Method training starts with a thorough assessment and is followed by a personalized, tailored plan of corrective exercise targeting increased flexibility, balance, strength and endurance to maximize quality of life.
Don’t let the perfect be the enemy of the good…
Crazy day get the best of you? No time to hit the gym or yoga studio?
Just because you don’t have time for a full workout, there are likely plenty of opportunities to squeeze a few minutes of movement into your day:
- Do a few 60-second wall-squats while on a call
- Planks are a great position for reading – set up your stopwatch and alternate planking on forearms/elbows followed by a rest then a plank from the top of a push-up position – repeat 5 times for 30-seconds each interval
- Double stairs: if you need to go up or downstairs, go twice (e.g. go upstairs, back down, then back up)
- Do a 10 or 15 minute yoga sequence via YouTube (Yoga With Adriene has a ton of free, easy options that you can do at work without getting sweaty)
- Stand up & sit down from chair or couch while scrolling social media
Try it today -be intentional about adding small bursts of activity throughout the day
People ask me all the time about pre and post workout supplements. I prefer to stick to whole foods, so a processed or packaged ‘supplement’ is just not for me. I do find a good beet juice to be a great pre-workout, though.
Beets are rich in nitrates and can convert in the body to nitric oxide which can relax blood vessels, which may increase blood flow to working muscles. A fairly recent study in The American Journal of Physiology found that consuming beet juice can increase blood plasma nitric oxide levels and may result in vasodilation of blood vessels while resting and working out, which may translate to decreased stress on the heart during intense workouts, allowing for a longer workout and greater blood flow which may mean more nutrients hitting your hard-trained muscles .
I’ll either juice my own organic beets before a strength training session or hit The Weekly Juicery for either their Sweet Beet Punch or Debo’s Remedy.
An article out this week on Forbes.com references RunRepeat.com ‘s “78 Science Backed Benefits of Weightlifting for Seniors” . To summarize, gains included:
- Fighting sarcopenia (age-related muscle loss)
- Increasing muscle mass and fat burning
- Supported functional independence
- Better quality of life
- Improved bone health and osteoarthritis
- Improved cardiovascular health
- Improved mental health
- Better cognitive function
- Decreased mortality risk
- Fighting type 2 diabetes
- Improved sleep
- Greater mitochondrial health
- Improved recovery from hip fractures
Read the articles linked above, get the all-clear from your doc and work with a trainer to improve your physical and cognitive function and overall quality of life!