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THE inbalance FITNESS Blog
Videos, Articles & Expert Advice

Easing Pain and Discomfort Due to Plantar Fasciitis

2/27/2015

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Gastroc (upper calf) stretch
Soleus (deep/lower calf) stretch
Seated Toe Raise (dorsiflexion)-START
Seated Toe Raise (dorsiflexion)-FINISH
Ice Roll-START
Ice Roll-FINISH
Plantar Fasciitis is sharp pain and inflammation of the bottom of the foot (heel and sole) caused by a variety of issues such as; a rapid increase in activity level, standing for long periods of time, muscle weakness, overuse, repeated impact forces, and poorly cushioned shoes. Commonly found in runners this problem will manifest itself early in the morning (significant heal pain with first few steps) as well as shortly after physical activity. In order to alleviate the pain and prevent future occurrences here are a five easy steps. And if you are experiencing current issues stop any type of walking or running and weight-bearing cardio like ellipticals. Instead try cycling or sometimes rest can be the best cure. If symptoms continue or worsen contact your physician.  

  1. Stretching of the Calves. Try two positions illustrated here.
  2. Toe raises to strengthen front portion of shin (tibialis anterior).
  3. Freeze a water bottle and roll the sole of your foot post exercise for a few minutes. Keep the sock on.
  4. Wear cushioned shoes with adequate of support. Avoid minimalist shoes and flip-flops.
  5. Avoid standing for prolonged periods of time when possible.

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Hamstring Pulls in Runners

2/25/2015

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Box Jump-START
Box Jump-FINISH
Single-Leg Deadlift-START
Single-Leg Deadlift-FINISH
Barbell Deadlift-START
Barbell Deadlift-FINISH
Hamstring Stretch-External Rotation (semitendinosus)
Hamstring Stretch-Internal Rotation (bicep femoris and semimembranosus)
A hamstring pull occurs during the switch between late leg recovery and initial leg approach in the swing phase, and the ground contact phase of running. This occurs for a number of reasons. First, a weak bicep femoris can give way during a pulling phase. Another cause can be stiffness in the hamstrings, which causes a decreased ability to absorb shock, which in return causes an abrupt pull on the muscle. Improper mechanics in running as well as a failure to warm-up the muscle can result in the pulling of a hamstring. 

In order to prevent such an injury one must focus on multiple areas of performance. 
The hamstrings are a large muscle group that is used quite regularly and when placed under stress can provide insight into weak areas of a training regimen. As trainers we should focus on multi-joint exercises that require coordination and control under light loads in order to maintain proper mechanics. Working the hamstrings during the lengthening phase, eccentric phase, will allow the muscle to react to weight more naturally. This will train the muscle to build strength in its strongest yet most vulnerable setting. Another focus is the flexibility within the muscle. The tighter a muscle is the more likely the chance it will succumb to injury. Proper warm-up and stretching is key to maintaining a strong and healthy hamstring. 

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An exercise routine should not be routine

2/19/2015

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In life we try to find balance between work and home as well as with friends and family. Well the same balance is needed in our workout routines. We tend to gravitate towards the same workouts because of its familiarity and/or specificity in regards to our training goals, or recreational activities. This can cause us to fall into a “rut” and decrease the effectiveness of our workouts as well as increase our chances of injury.

When you perform the same exercises repeatedly over time your muscles adapt to that specific exercise becoming more efficient, therefore it takes more time and/or intensity in order to achieve the same results. If you are a treadmill junky a great way to mix up your workout is to split the time you would spend on the treadmill with a bike, rower, or stair climber.  Also, introducing strength training twice a week will compliment your cardio routine as well as help to reduce risk of injury.

Utilizing the services of your gym and staff can help to add variety you’re your routine. Group fitness classes are a great way to introduce new cardio and strength training without fumbling around with unfamiliar equipment and risking injury or discouragement. If you are already starting to experience issues that have to do with overuse, muscle imbalance, or just want to mix up your routine the knowledge and experience of a personal trainer is invaluable. This professional can help to identify weaknesses and problem areas, as well as setup a program that compliments your fitness goals.

No matter if you are a seasoned fitness aficionado or the occasional gym attendee keeping variety in your routine will help you physically as well as maintain your interest and motivation.

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Going the Extra Mile...

2/19/2015

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As fitness professionals our clients vary from the “never worked out a day in my life” to marathon moms and everything in between. The way to maintain as well as increase a client base is providing programs tailored to each individual client’s goals. This can be finishing their first 5k or just having more energy and fewer limitations when playing with their grandchildren. A method in which to achieve this is a thorough preliminary screening and adaptive training sessions.

First off, develop a set of questions that find out about their daily activities, limitations, goals, and family network. A great starter is the standard PAR-Q and risk stratification questionnaires, as well as reviewing their past exercise programs with the FITT principle (Frequency, Intensity, Time and Type of Exercise). Some of these will give you insight into how they spend their time, but also give you a chance to get to know them more personally. As a trainer you have already experienced the close bond that can develop between you and a client. You hear about their job, families, and their vacations. All of this information can make developing a more tailored fitness plan.

So much can be learned from a client in just an hour. Use this knowledge to make their workouts and them better. For example, if your client spends a few weekends a year hiking and camping with their kids introduce exercises that work on knee and ankle stabilizers to help prevent injury on the trail. Also, shortly before a trip show them stretches to stay limber and in shape while on vacation. When they start to notice that the hour training session with you trickles into better free time with the people they love they’ll look forward to your next bag of tricks.

Don’t’ be afraid to provide them with homework that compliment your training program. The goal of the sessions shouldn’t be to provide them with one or two workouts a week, but to provide them with a plethora of tools to use all week. With that being said, allow for a few different workouts that focus areas of concern, but in a way that keeps it engaging. If they’re heels come up during squats give them stretches that will loosen up their calf muscles.

Finally, ensure baseline measurements are taken in the first session and then again at pre-planned intervals (monthly, quarterly, etc.). Also,  track their workouts using a standardized method such as a spreadsheet. This will allow you to show progress at certain predetermined periods of time. Their training sessions are like an investment in themselves and they will love to see how they’re paying off. While each client is different, in a way they are all the same. They want one on one prioritized training that is effective, personalized, and engaging. Every new client you receive brings with them a new set of challenges that will add to your overall ability to assess, address, and improve on your clients’ physical well being.   Check out the link to our FITNESS CALCULATOR PAGE
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Cupid's Couple Cardio in less than 15 minutes

2/13/2015

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Burpee-Position 1
Burpee-Position 2
Burpee-Position 3
Squat Kick-Start
Squat Kick-Finish
High Knees-First Person
High Knees-Second Person
Med Ball Sit-up-Start
Med Ball Sit-up-Finish
Russian Twist-Pass
Russian Twist-Finish
Toe Touches-Start
Toe Touches-Finish
Bridge-Start
Bridge-Finish
Superman-Start
Superman-Finish
This workout will be a great way to jumpstart your Valentine’s Day Weekend with the person you love and help keep your fitness goals on track. So grab your towel and that special someone for a little Pre-Valentine’s date sweat.


3 rounds: 
  • Round 1: 40 seconds
  • Round 2: 30 seconds
  • Round 3: 20 seconds
  • 10 seconds Rest between exercises and 20 seconds rest after the first and second round. 
  • Last round, Lightning Round, NO REST!!!

  1. Burpees
  2. Squat Kicks
  3. High Knees
  4. Medicine ball sit-ups 
  5. Russian Twist Ball Passes
  6. Toe touches
  7. Bridges
  8. Supermans




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Corrective exercises for Upper cross syndrome

2/13/2015

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Standing Row-Start
Standing Row-Finish
Reverse Fly-Start
Reverse Fly-Finish
Upright Row-Start
Upright Row-Finish
Straight-Leg Deadlift-Start
Straight-Leg Deadlift-Finish
Shoulder Shrugs-Start
Shoulder Shrugs-Finish
Chest Stretch-Start
Chest Stretch- HOLD POSITION
Bicep & Forearm Stretch
Forearm Flexor Stretch
Neck Flexor Stretch
Chest, Shoulder & Neck Stretch
The following exercises work the back muscles responsible for holding the shoulders, shoulder blades and neck in the neutral position. Strengthening these muscles is important in maintaining good posture and preventing back and neck pain caused by poor postural habits.

While performing these exercises remember to never lock the knees or hold your breath.

Standing Row. Pull back keeping elbows up and out while retracting the shoulder blades.

Reverse Fly. Keeping arms straight bring the up back and retract the shoulder blades opening up the chest.

Upright Row. Bring the elbows up and out keeping the weights in front of you

Straight Leg Dead lift. Be Sure Knees are slightly bent and neck and back are in line with the spine.

Shoulder Shrugs. Be sure the neck stays in line with the spine and elevate the shoulders up and slightly back.

In order to restore proper posture the opposing muscles of the back, chest and neck, must be stretched to return them to the correct resting length. The following stretches can be performed in any doorway. Remember to never force a stretch but allow for only slight to moderate discomfort.

Chest Stretch. Keep the elbow level with the shoulder and rotate away from the wall stretching the chest.

Bicep & Forearm stretch. A variation of the above stretch that includes the bicep and forearms. Place hand facing up and arm directly in front of you then apply a gradual amount of pressure to reach desired stretch.

Forearm Flexor stretch.

Neck Flexor stretch. Place both thumbs under the chin and gradually push back on the head until a slight stretch is felt. DO NOT FORCE HEAD BACK.

Chest, shoulder & neck stretch. 




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Do You SIt at a desk?...Then remember these 7 healthy habits.

2/11/2015

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Improper Desk Posture
Picture
Proper Desk Posture
As we experience a seemingly endless growth in technology and its utilization within the workplace, we also begin to notice the adverse effects of sitting for prolonged periods of time. These aches and pains stem from the extended periods of habitual poor posture while sitting at our desks, standing in line for lunch, and flipping through Facebook while waiting at Starbucks. All of this time, our shoulders begin to round and our heads gravitate forward towards the item of interest in front of us. These habits lead to weakness in the back muscles, shortening of our chest muscles, and eventually poor alignment of the spine. This poor alignment can affect not only the neck and shoulders, but also the entire length of the back as well as the hips. While we all can’t just stop using our computers and cellphones we can adjust our environment and mindset to become more aware of our postural alignment. Here are a few ways to setup your workplace to help promote better posture:
  1. Raise your chair so that the bottom of your elbows are level with your desk, feet flat on the ground, and knees level with your hips. Placing a box or stool under your feet will help if your feet don’t quite reach the floor.  
  2. Bring the back of your chair forward or place a lumbar pillow to provide lower back support.
  3. Try not to sit with your legs crossed, but rather keep your ankles over your knees.
  4. Raise the height of your computer screen so that it is eye level when sitting up straight. If it is not adjustable place a large sturdy object under the base, such as a large textbook.
  5. Zoom in on documents that you’re reading or typing to prevent leaning forward to read it.
  6. Set a timer on your phone or computer for every 30-60 minutes to remind you to bring your head up, shoulders back and back straight. Studies have shown that auditory cues can help reinforce proper posture. 
  7. On your lunch break limit the amount of time you spend on your phone or seated.  
Small adjustments and habits can go a long way to reducing neck and back discomfort. Be on the lookout for our next article discussing ways to increase strength and flexibility in our postural muscles to further support proper spinal alignment.  
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