Functional Training Series: The Squat

Functional Training Series: The Squat

The Squat. Many call the squat the king of all exercises. It is very basic for sure. If you sit in a chair at work, sit in a chair to eat, or sit on the potty you need to be able to squat. It is a functional movement basic to all of life. As one squats down an eccentric contraction occurs lengthening the quadricep muscles, and as one rises a concentric contraction occurs shortening the quadricep muscles. The quadricep is the main muscle worked, but the squat develops functional strength in the core of the body, lower back, glutes, and hamstrings . Furthermore, the squat develops stability around the joints of the ankles, knees, hips, and low back. 

Often you will hear people say that squats are bad for one’s knees. Any overuse of any joint where either the volume of repetitions, the load being used is too high, or the technique is incorrect puts one at risk for injury. However, avoiding squatting is not the answer either. The wise choice is to include a squat, lunge or deadlift at least one time per week to keep the body functional by moving the body through full ranges of movement at the ankles, knees, hips and low back. Even a simple body weight squat is enough. Performing 2-3 sets of 5-10 repetitions per week will keep your body functional. As always check with your physician before beginning an exercise program.

There are many ways to perform squats: assisted squats, body weight squats, back squats, front squats, goblet squats, plyometric squats, overhead squats, dumbbells, barbells, and kettle bells. Basic squat technique begins by placing the feet hip to shoulder width with the toes pointed out approximately thirty degrees. The chest should be facing forward and not down. The lumbar spine should remain tight and arched, not rounded and curved. The head should be in a neutral position and eyes should gaze straight or slightly upward. As one begins to squat, hinge at the hips and begin to lower your body maintaining the positions stated above. It is appropriate for the knees to extend beyond the toes and to perform a full squat meaning the quadriceps drop to a position below parallel relative to ground level. As one rises out of the squat maintain the same angles from the waist up and rotate the hips forward. The knees should not go in but run in line with the toes.

Mastering the Squat

Assisted Bodyweight Squat

Back Squat

Front Squat

Kettlebell Squat

Jump Squats

Overhead Squat

Recipe of the Week: Mexican Taco Stew

Ingredients: 

• 1/2 pound 85% lean ground beef or turkey
• 1 medium onion, chopped
• 2 garlic cloves, finely chopped
• 2 tablespoons taco seasoning (gluten-free)
• 2 cups low-sodium chicken broth
• 1 large zucchini or summer squash, cut into small cubes
• 1 (15-ounce) can no-salt-added black beans
• 1 (14.5-ounce) can diced tomatoes
• 1 cup frozen corn kernels
• 1 cup medium salsa

Method: 

Brown meat in a large pot over medium high heat. Drain, remove and set aside. In the same pot, sauté onion and garlic until onion is translucent. Add meat back to pot and sprinkle mixture with taco seasoning to blend. Add remaining ingredients and simmer, covered, stirring occasionally, 15 to 20 minutes.

Compliments of Whole Foods

Functional Training Series: Pull Ups

If you are following the functional training series we have covered the deadlift, the lunge, the plank and the push up. Between these exercises we have almost completely worked the body in a very balanced manner. We lack only the pull up. Yes ... the pull up. I know most of you are thinking ... I cannot do a pull up. That is ok. Hang in there with me. 

Just as the push up works the 3 major muscle groups involved with pushing the chest, shoulders and triceps; the pull ups works the 2 main muscle groups that pull the back and biceps. The pull up, like the other exercises in the functional training series integrates muscles rather than isolates. The pull up is the perfect marriage with push up creating balance between the pushing muscle groups and the pulling. This balance builds proper ratios of strength, range of movement and posture in the upper body. The pull up is also a core strengthening exercise. 

A great workout series would be to do for example 3 rounds of the following:

3x

10-15 Push Ups

5–10 Pull Ups 

6 Deadlifts or 10 Lunges Per Leg

30 Second Plank

Pull ups can be modified so that almost anyone can do them. Different grips may be used – overhand / underhand. Below are some videos of modified pull ups that can be used. 

How to do Push Ups for Beginners

Modified Pull Ups

Modified Pulls Ups 2

As always before beginning an exercise program consult your physician. Make sure you have a spotter and have set up / using all equipment in a safe manner and as intended.

Recipe of the Week: Grilled Salmon with Sweet Corn and Avocado Salad

Sweet Corn and Avocado Salad Ingredients:

    4 ears fresh corn, kernels removed from cob
    1 cup halved grape tomatoes
    1/2 small avocado, diced
    1/4 cup chopped red onion
    1/4 cup chopped fresh cilantro
    2 tablespoons extra-virgin olive oil
    2 tablespoons champagne vinegar
    2 tablespoons red wine vinegar

    Salmon:
    4 (4- to 6-ounce) boneless, skinless salmon fillets
    Canola spray oil
    1/4 teaspoon fine sea salt
    1/4 teaspoon ground black pepper


Method: 

Put corn, tomatoes, avocado, onion, cilantro, oil and vinegars into a large bowl and toss gently to combine. Set aside.

Prepare a grill for medium heat cooking. Spray fillets all over with spray oil, then sprinkle on both sides with salt and pepper. Place fillets, skin-side up, on the grill. After about 2 minutes, turn salmon a quarter turn and cook 2 minutes longer. Flip and grill until cooked through, 4 to 5 minutes more.

Remove salmon from the grill and top with corn and avocado salad.

Functional Training Series: The Push Up

The push up is one of the most basic of exercises. Most of us learned to do push-ups as small children. 

It is a great exercise for many reasons, but certainly one its best features is that it does not require a gym or any special equipment. Your body is the gym and the equipment. The push-up focuses on building strength in the three main muscle groups involved in pushing – chest, shoulders and triceps. 

The push up begins and ends in a plank position; therefore, it is a great core exercise building the spinal erectors, obliques, and abdominals. Because the body is suspended in air from the toes to the hands the entire body is under tension strengthening the whole body and building bone density. 

The American Council on Exercise rates the push-up as one of the top three exercises all people should use regularly. The push up should be performed 2-3 times per week completing 10-15 per set. The following are the steps to a basic push up:

1. Begin in the prone position 

2. Feet should be hip width on toes

3. Weight on the chest with palms down slightly wider than shoulders

4. Curl your toes and raise up by pushing up with the arms

5. Keep the body in straight line from head to heels – plank position

6. The plank position is the beginning and end of the push up 

7. In the plank position the glutes / hips should not be raised or sagging

8. The head should be in a neutral position looking down – neck in line with spine

9. Lower down until arms bend to a 90 degree angle and push back up until arms are straight

There are many variations of the push up to either decrease or increase the intensity.

Modified Push Ups to decrease intensity:

Wall Push Ups

Mayo Clinic Modified Push Up

Modified Push Ups to increase intensity:

Diamond Push Ups

Clap Push Ups

Weighted Push Ups

Declined Push Ups

Single Leg Push Ups

Medicine Ball Push Ups

T-Push Ups

Functional Training Series: The Lunge

It is arguable that the lunge is the most functional of exercises. We live on our legs, and must be able to move in full ranges of movement bending the ankles, knees, hips and lower back. Cardiovascular training is important for our heart health, but we do not live life simply running upright, on an elliptical, rowing or on a bike. We live on our feet and must apply force into the ground to move. We must be able to balance in different planes of movement as our center of gravity rises or lowers. The lunge builds the bending, lowering and bi-lateral movement that is common to the ways humans must move in daily life. 

Maintaining independence as we age is important, and in order to maintain this independence we must be able to move, bend and maintain balance. The ability to get on and off a toilet, to work in the garden, get on and off a bed, in and out of a car, balance getting on and off a stool, and get off the ground after lying down are basic human movements. If one has the strength to lunge one will have the strength to do the previously mentioned movements and much more. All these movements require some modification of a lunge and balance on one leg. The balance, strength and bone density built by performing the lunge will prevent falls especially in older adults.

The lunge works the quadriceps, the glutes, the hamstrings, the abdominals, the obliques and the spinal erectors. There are many variations walking, stationary, Bulgarian, side, overhead, reverse , lunge + curl + press and many more. It is important to begin with the most basic lunge and one can progress from that point. Remember it is important to consult your physician before beginning a fitness program,and the assistance of a personal trainer for even a short time can insure that you begin training safely, efficiently and effectively. Incorporate the lunge 1-3 days per week and complete 10-15 lunges per leg. Begin with one’s body weight and progress to using dumbbells, bars and more advanced forms of lunging. 

The steps to the basic lunge:

• Stand with your feet shoulder width apart

• Spine long and straight with shoulder blades pinched back – proper posture

• Gaze at eye level straight ahead

• Take a long step forward maintaining proper posture

• Lower the hips until the legs are bent at a 90 degree angle 

• The forward knee should be behind the front toe

• The rear knee should be flirting with the floor but not touching

Below are videos demonstrating proper lunge form.

How to do Walking Lunges

Lunge Exercise: Mayo Clinic

Reverse Lunge

How to do Side Lunges

DB Lunge Curl and Press

Overhead Lunges

Functional Training Series: The Plank

The plank is a core exercise. Often people refer to this category of exercises as “ab” workouts. For years the most famous “ab” exercises were the sit up or crunch. Although these two exercises may have their place in an exercise program, the plank is the best “ab” exercise. 

The plank is not just an ab exercise. It does work the abdominals which run both vertically and horizontally, but also the oblique muscles and the spinal erectors. Today many people spend many hours a week in a seated position which is a flexion position similar to a sit up or crunch. Our bodies need extension, and the plank develops extension strength and proper posture. 

In many ways the body operates as a three link chain with an upper body, middle body and lower body. Clearly if there are only three links in the chain, the middle link is most important. The body works in incorporation and integration. The plank exercise is essential to developing the connected musculature to assist the bodies’ natural design to work in an integrated manner. 

The American Council of Exercise states that the plank is one the top three exercises all people should incorporate. It does not require any equipment other than one’s own body. Planks should be performed 2-3 days per week for 3 sets of 20-60 seconds. The plank can be modified to decrease or increase difficulty very easily.

These are the steps to the basic plank. 

1. Lie face down on mat resting on forearms, palms flat to the floor.

2. Push off the floor, raising up onto toes and resting on elbows.

3. Keep your black flat, in a straight line from head to heels.

4. From the ankle joints to the shoulder joints the body should be one straight line without any sagging or rising at the hips / glutes. 

Refer to the following videos to observe proper plank technique as well as plank modifications:

Plank School with Jonathan Ross

Plank Variations - BodyResults.com

Recipe of the Week: Kiwi Smoothie

One of the best investments I have made is my Vitamix.  You can make hummus / bean purees, nut butters, soups and super quick and healthy smoothies.  The Vitamix is very easy to clean as well.  It is a quick process in the morning.  

I really like kiwi smoothies.  I buy kiwis in bulk at Costco because I get enough for a couple of weeks and they are inexpensive.  Kiwis are high in Vitamin C and provide just the right amount of sweetness and acidity.  My favorite smoothie is 2 Kiwis, 1 banana, a large handful of spinach, a handful of ice and 1/2 cup water.  It is plenty sweet for me, but if you like it a bit sweeter, just add a few drops of blue agave.  You can kick the nutrients up a notch by adding chia seeds and flax seeds to the smoothie.  This will drive up the omega three fatty acids!  

Just poor the smoothie in a travel mug and bring a handful of almonds in a zip lock to make your healthy breakfast-to-go complete.  

Visit the following links for great information and nutrient profiles for each of these ingredients:

Kiwi Fruit - The Worlds Healthiest Foods

Spinach - The Worlds Healthiest Foods

Banana - The World's Healthiest Foods

Enjoy!  

Functional Training Series: Deadlift

At Forte Fitness our focus is quality of life. A major aspect of quality of life is simply having a functional body. As we age we all lose degrees of functionality. There is a great deal of attention given to cardiovascular health – as it should; however, a healthy body composition and healthy heart is not enough. We need a body that can move freely in all planes of movement.  This freedom of movement involves the integration of strength, balance and flexibility. Often flexibility is perceived as touching one’s toes, but how often do we need to touch our toes to do daily activities? Functional flexibility is the goal, and it involves the ability to bend in full ranges of movement at the ankles, knees, hips and low back. 

A tremendous exercise to develop a functional body is the deadlift. One may perceive the deadlift as a powerlift that is beyond the need of every-day people, but this is a misconception. The deadlift is simply what the body does when one picks something up off the ground properly. It is the kind of movement that was common to all people in a more agricultural time. The deadlift builds strength in the majority of the major muscles of the body – quads, hamstrings, glutes, spinal erectors, abdominals, obliques, lats, traps and delts. As you can see, many muscles of the body are being used in an integrated manner, and this is the best type of lifting to develop a functional body. The deadlift develops true core strength, range of movement and bone density.

There are several important factors to consider when deadlifting . All movement could potentially cause an injury. One should consult a physician, and it may be wise to use a trainer to learn to exercise safely and effectively before training independently. Always warm up first. Correct technique and proper load must be adhered to. Start light and build up.  Moving very heavy weights, although it can be done safely, is not the goal at Forte Fitness. Our goal with the deadlift is a functional body. 

When using the deadlift to build functional strength, it is important first to understand the correct technique. The teaching cues begin with the proper base. There are a number of bases one can use to safely complete a deadlift. The base most commonly used and that you will see in the video is roughly shoulder width. The bar should be close to the shins. One’s butt should be down and back with the chest up. The back should have no bend in it. The back should be straight and flat. The head should be in a neutral position facing forward. There are also a number of grips, but for our purposes a simple overhand grip with both hands can be used. 

In the following videos you will see a deadlift performed two different ways. The first video demonstrates a deadlift using an olympic bar.  An olympic bar weighs 45 pounds; however, there are also training bars that weigh 15 pounds.  It is always best to start light and master technique and then loads can be increased accordingly. Using the training bar allows people who are very deconditioned, older adults and children to learn to deadlift safely and effectively. The second video uses a special bar called a trap bar or hex bar. This bar weighs 45 pounds but is very useful because it allows for a higher starting point relative to the ground. This is helpful for people who have not developed enough flexibility or low back strength to get in the proper starting position. 

Incorporating a deadlift or a deadlift variation into one's workout once a week will have tremendous benefit in terms of developing a functional body.  A typical deadlift workout would include 3-5 sets of 3-8 repetitions.  

To learn more about the deadlift and its importance check out the following links:

Importance of Deadlifts

Why Women Should Deadlift