A GMC Fitness Specialist's Beginner Training Plan

If you’re one of the thousands who have made a New Year’s resolution to exercise more—kudos to you. While there may be some doubt as to how effective these resolutions are, any excuse to exercise—improved health, stress relief or weight loss—is a good one.

But before you let your excitement get the best of you, let’s take a step back and make sure you’re kicking off your renewed commitment to exercise the best way possible. Especially if you’re like many who’ve left their exercise routine in November, just as the holiday season settled in.

The truth is, if you’ve taken a month or more off from your exercise routine, you’ll need to ease back into workouts. That means listening to your body and accepting that you may not be able to exercise with the same intensity or endurance as before. But not to worry, you’ll be back up to speed in no time (thanks, muscle memory).

On the other hand, if you’re eager to try a new exercise for the New Year, then look no further than strength training.

“Not only are there ample benefits to this form of exercise—don’t worry, I’ll get to those—it’s also a great way to activate muscle groups and enhance strength, while also minimizing injury and impact,” explains Kristie Delgado, MS, GMC’s Fitness Specialist. “On top of that, these exercises definitely do a great job of revving up your heart rate, too.”

Here are just some of the benefits of strength training:

·             Reducing the risk of heart disease, diabetes and stroke

·             Strengthening bones and reducing the risk of osteoporosis

·             Increasing energy and decreasing fatigue

·             Improving depression, anxiety and mental clarity

·             Improving blood pressure

·             Reducing body fat

“If you’re new to strength training, I recommend starting with these five resistance exercises that you can do anywhere,” notes Kristie.

1. Chair Stand/Squat

·                 Stand tall with good posture.

·                 Push hips back and down, keeping upper body straight and knees over the heels. Do not let your knees shift forward over your toes. Weight should be centered between ball of foot and the heel.

·                 Sit down completely without releasing the tension. Push through your heels, activating your glutes, to rise to the starting position.

·                 To increase the challenge: Try adding weights.

2. Bent Knee Bridges

·                 Lie on your back, with your knees bent at an angle that allows you to keep your feet flat on the ground. Feet should be hip-width apart.

·                 Pushing through your heels, and activating your glutes, lift your hips towards the ceiling until your shoulders, hips and knees are in a straight line. Hold for a count of one-one thousand then slowly lower yourself to the starting position.

·                To increase the challenge: straighten one leg at the knee, holding it in the air so that the thighs maintain alignment with each other. Perform all repetitions on one leg before lowering raised leg, then repeat on.

3. Bent Over Rows

·                 Stand tall with good posture and weighted object in hand.

·                 Keeping your upper body/back straight, your knees slightly bent and your shoulders pulled back and down, hinge at the hips as far as you can without rounding your back. Lower the weights until they are directly below the shoulders, maintaining tension. Ears, shoulders and hips should stay in alignment.

·                 Maintaining this position, pull your elbows straight up to the ceiling, keeping the forearms vertical. Slowly lower the weighted object to directly below the shoulder. Complete all repetitions before standing up.

·                To increase the challenge: Try increasing weights with each set.

4. Seals

·       Lie face down on the ground with your feet extended (toes pointed/relaxed) and your neck neutral, looking down at the ground.

·       Slowly peel yourself off the ground, lifting your head, then your chest and lastly your rib cage away from the ground. Hold for a count of one-one thousand then slowly lower yourself to the starting position.

·       To increase the challenge: Change up your arm position and extend the length of each rep. Place your fingertips on the back of your ears with your elbows flared out to the side. For even more of a challenge, place arms straight overhead in a Superman position.

5. Inclined Planks

·         Stand tall in front of an elevated surface. This could be a table, a bench, etc.

·        Hinge at the hips, maintain good posture and place your elbows on the surface so that they are bent to 90° and directly below the shoulder joint.

·       Keeping your abdominal muscles pulled in and down, step your feet back until your body is in a straight line from the ears through the shoulders, hips and knees to the ankles. Hold this position (aim to hold it for 15 seconds).

·       To increase the challenge: Try using a lower surface. Once you can complete three 60-second planks at that height, progress to a lower surface until you are able to complete all three planks on the floor.

We’re with you from the start.

Whether you’re just starting out or you’re ready to take your exercise regimen to the next level, GMC’s established Sports Medicine program can help. Our experts work to shift your focus away from difficulties to goals, from discomfort to confidence, from injury to strength. This is made possible with our extensive range of services, our knowledgeable specialists and numerous resources. We’re with you every step of the way.

The Exact Right Way To Fuel Up Pre-Workout

Let’s be honest, most of us consider it a personal victory just to make it to the gym, let alone properly fueling ahead of time, too. Wait, what does it mean to fuel properly anyway? After all, if you eat too much, then you’ll likely feel sluggish instead of energized, and if you eat too little, then you may not have the stamina to really put in work.  

Even though it takes energy to work out, it's important that exercise doesn't interfere with digestion, or vice versa. There’s nothing worse than trying to run with a full stomach (yikes!). To find that pre-workout sweet spot, experts suggest that you personalize your fueling to suit your unique needs. For instance, carbs may be better for a cardio-intensive sweat session, and protein may be better for weight training.

Make the most of your pre-workout routine with these tips:

Timing is everything. If you've eaten a full meal, you should wait 3 to 4 hours before exercising (or prepare for some serious discomfort). Keep this simple Fueling Timetable in mind:

• If eating a large meal: Eat at least 3 to 4 hours before exercise.
• If eating a small meal: Eat 2 to 3 hours before exercise.
• If eating a snack: Eat 1 hour before exercise.

Balance is essential. Sure, balance is important when you’re exercising, but don’t forget its role in eating a healthy, nutritious meal. An ideal meal balances carbs, like whole grains or legumes, lean protein (chicken, tofu or fish), and ample non-starchy veggies and fruits.

But keep in mind, if you're trying to lose weight, you’ll want to fill half of your plate with fresh produce, with a quarter of lean protein and whole grains or legumes—skip the pasta and potatoes.

Quality over quantity. Of course, it's not always possible to perfectly time meals to exercise. In fact, more often than not, you’ll be coming off of 4+ hours since you’re last meal (especially if you’re an end-of-day exerciser).

So if that sounds like you, make sure to have a healthy, carb- and protein-filled snack on hand to tackle any of those hunger pangs. You’ll want to stick with simple carbs that provide a quick boost of energy, and some simple proteins.

Smart Snacking Examples:

• Oatmeal with banana and walnuts
• A granola bar with fresh fruit
• Greek yogurt with granola
• Small fruit smoothies.
• Whole-grain bagel half with nut butter
• Turkey or chicken breast with crackers
• A hard-boiled egg with a piece of whole wheat toast

What about fueling during exercise?

If your workout is under 60 minutes, drinking water is most likely enough. And we do mean drinking ample water. You’ll want to drink at least 3 cups of water in the 3 hours before you start exercising, and don’t stop there. While you’re active, make sure to have at least 1 cup of water per 30 minutes of physical activity.

The bottom line.

The true measure is how you feel before, during and after exercise, so experiment with both food and timing to find the right balance to maximize energy and minimize digestive issues. For additional ideas and expert advice related to all things fitness, you can count on the experts at GMC’s Ellis Fitness & Performance Center. Whether you’re looking for a new exercise routine tailored to you, or you want an expert to evaluate your running and/or lifting form, GMC offers the services you want for all of your fitness needs.

Why Medicine Balls Are A Must-Have For Every Exerciser

When it comes to strength training exercises, most of us opt for dumbbells, barbells or resistance bands. But you may be overlooking one of the most effective pieces of equipment out there: medicine balls. That’s right; this simple, easy-to-use piece of equipment can do just about everything that dumbbells and resistance bands can, and more.

Based on the number of different exercises you can do with them, they can help with everything from improving functional movement and whole-body strengthening, to developing endurance, building muscle and increasing flexibility. The bottom line is you should definitely be using this versatile exercise tool for your next workout.   

But before you start your next sweat session, here are a few things you should know about medicine balls:

They’ve been around for a very long time: While their spike in popularity is recent, their history extends as far back as 400 BC, when Hippocrates used sand-filled animal skins for medicinal purposes (hence the name medicine ball).

They come in all sizes and weights: Medicine balls come in a variety of sizes, from the size of a tennis ball to larger than a basketball, and from 1 to 50 pounds and up. But all of these options can make it tough to decide which weight is best for you. For instance, one that feels comfortable when you hold it against your chest may be too heavy for exercises done at an arm’s length away from your body.

Finding your perfect fit: To choose a ball that’s heavy enough to challenge you, but not so heavy that you can’t maintain proper form, pick one that slows down the speed at which you do the exercise (versus the speed of doing it without any weight). Don’t forget: you should be able to maintain form through 1 to 3 sets of 10 to 15 repetitions.

Get started with these simple moves: There’s no shortage of options when it comes to exercises and moves to do with a medicine ball (you can even do buddy exercises), but here are a few of the basics:

·         Lunge with a Twist (whole-body): With your right foot, step out and lower yourself into a comfortable position. Keep your back straight and your feet pointing straight ahead, and make sure your forward knee doesn’t go past your toes. Once you’re comfortable in your lunge, and your forward thigh is parallel to the floor, extend the medicine ball out arms-length and twist to the right. Repeat the same step with your left foot and twist left.

·         Medicine Ball Glute Bridge (legs and glutes): There are many variations of this move, but this is a great option for beginners. Start by lying down on your back and bending your knees (with your feet flat on the floor). Next, place the medicine ball in between your knees, making sure the ball stays in place. Then, with your arms lying on either side (with your palms facing up), squeeze your knees and glutes, lifting your hips off of the ground (making a bridge). Return to start position and repeat for the desired number of repetitions.

·         Medicine ball V-up (core): Lie on your back with legs straight and extend your arms over your head, flat on the floor, with hands holding the medicine ball. Simultaneously raise your legs and your arms, aiming to touch the ball to your feet (your upper body and your legs lift to form a V shape at the top of the movement). Return to start position and repeat for the desired number of repetitions.

As you get more comfortable with medicine ball exercises, you can increase your weight, try different moves or incorporate buddy workouts. For additional ideas and expert advice, you can count on the experts at GMC’s Ellis Fitness & Performance Center. Whether you’re looking for a new exercise routine tailored to you, or you want an expert to evaluate your running and/or lifting form, GMC offers the services you want for all of your fitness needs.

5 Super Easy Wellness Habits You're Not Doing, But Should Be

By: Kristie Delgado, MS, GMC’s Fitness Specialist

Health goals—whether it’s losing 10 pounds, eating healthier or sleeping a full 8 hours each night—are great in theory. But the truth is it takes a lot of hard work, and even more patience to achieve these goals.

So much so that many of us feel overwhelmed or defeated before we’ve even started. That’s because when we look at our end health goal, all we see is every little obstacle and challenge, everything we have to give up and how long it’s going to take to be successful. But what if we just decided to forget about our big health goals—at least for now?

Instead, let’s focus on micro-goals, or things we can all realistically and easily do today—right this very moment. Now you may be tempted to overlook these small steps—will they even make a difference? The answer is yes. In fact, habit-change research has shown that setting micro-goals—regardless of the goal is—and achieving them is what actually matters most. This success and consistency helps to improve confidence, provides momentum and increases your motivation to set a new goal.

So if you’re wondering what your first micro-goal should be, here are 5 that are easy enough to get done, but will still make a (surprisingly) big impact on your health and wellbeing.

1.    Drink a glass of water as soon as you wake up, every day.

We wake up dehydrated every morning. Starting your day with a glass of water (before you slug down that cup of joe) can increase energy, decrease cravings and improve mental focus.

2.    Complete a 2-minute dynamic warm-up routine once a day.

After lying in bed all night—or sitting in an office chair all day—our joints don’t stand a chance. With lack of motion, they get rigid, stiff and creaky. That’s where a quick warm-up comes in. Moving your joints and muscles through their full range of motion increases blood flow, lubricates joints, prevents discomfort and pain, and will make any exercise more effective.  

3.    Add one-half cup of veggies to your daily diet.

Even if you’re not a fan of veggies, you can likely handle one-half cup (for example, that’s 5 broccoli florets or 6 baby carrots). Remember, eating fiber-rich vegetables can help with a feeling of fullness after a meal, which aids in weight control and regulating blood sugar levels. Let’s not forget all of the vitamins and minerals that reduce your risk of chronic diseases, too.

4.    Take a 2-minute brain break.

It may not sound like much, but taking even just a few minutes to detach and decompress from what you’re doing can improve concentration, decrease anxiety and stress, and increase productivity. Use those 2 minutes wisely, though, by enjoying some music, guided meditation or getting some movement.

5.    Spend 5 minutes journaling before bed each night.

You’ve survived all day and now it’s time to actually lie down and get some much-needed rest. But even when our bodies are winding down, this doesn’t mean our minds got the memo. Often times, this can be a time when stress, worry and anxiety reach their peak. To counteract that, try journaling for just 5 minutes as this will give you chance to reflect on the day, work through your thoughts and write down anything you don’t want to forget.  

Take the first step.

Whether your health and wellness goal is to eat healthier, lose weight, work out more, or simply to feel better, they all start the same exact way: with one small step. To help increase your confidence and boost your motivation, these micro-goals are a perfect place to start. And if you ever have any questions, are in need of support or guidance or are just ready for the next step of your fitness and health journey, you can count on the experts at GMC’s Fitness & Performance Center.

Meet Kristie: GMC’s Go-To Gal For All-Things Fitness

Living a healthy, active and balanced lifestyle is something that all of us want. But the truth is it can be really hard to actually achieve, let alone sustain. Things like eating a nutritious diet and getting regular exercise don’t always come naturally—most of us have to work at it.

So amidst a busy schedule and a never-ending to-do list, what are you supposed to do to live your happiest, healthiest and fullest life? Well that’s exactly what Kristie Delgado, MS, GMC’s Fitness Specialist is here to help with.

Whether you need guidance with weekly meal planning and at-home exercise circuits, or tips to stay active during the workday and properly fuel pre- and post-workout, Kristie can help. In fact, you can get expert fitness and wellness advice, straight from Kristie, every single week! So mark your calendar for each Friday because you won't want to miss any of her blog posts.

But first things first, let’s get to know Kristie a little better.

Q: What exactly do you do here at GMC?

A: It’s hard to narrow down what I do to just a few words. Overall, I would say that my role is to help people move better, exercise more and eat healthier—all in a way that fits their busy lives—so they can meet their health, weight loss and performance goals.

Q: What’s your experience?

A: I’ve been in the fitness and exercise world for nearly 17 years, 4 of those have been here at GMC. Initially, I did my undergraduate studies at Auburn University and I continued my studies at the University of West Florida where I got my Master of Science degree in Exercise Science. I have continued expanding my expertise by pursuing specialty training with the following certifications and additional education:

• Certified Strength & Conditioning Specialist
• CrossFit Level 1 Trainer
• Functional Movement Screen expert
• CrossFit Movement & Mobility Trainer
• Exercise is Medicine Level 2
• Certified Sportsmetrics Instructor
• The Roll Model Method™
• Sports Nutrition
• Nutrition for Sports, Exercise, and Weight Management

Q: What was your inspiration for becoming a Fitness Specialist?

A: I grew-up in a very active family and I was tri-sport athlete (track, volleyball and swimming), so I always knew that I wanted to do something with athletes. At first I wanted to be a doctor, then a physical therapist—but when I discovered that Exercise Science was its own field, that sealed my fate.

Q: What’s your favorite part about your job?

A: One of my favorite parts of this job is the people. I love that I get to work with such a diverse clientele with individuals from all walks of life. Also, I really enjoy that this job allows me to continue growing and expanding my knowledge with new certifications and learning opportunities. And of course there’s the fact that I basically get to workout for a living—how cool is that?

Q: How do you stay healthy (outside of what you do at work)?

A: I take an all things in moderation approach to my own health. I don’t believe in labeling foods as bad or off-limits. In fact, I enjoy treats on a regular basis. I take this stance with exercise, too.

My go-to workout is high intensity circuit training (where you alternate cardio with strength-building exercises). My workouts are usually complete in less than 20 minutes (not including warm-up/cool-down).

But I have off days, too (who doesn't, right?). Even on those days, though, when I only do the bare minimum, I rarely compromise these habits: 

• Eat slowly
• Stop eating when you're full
• Get some—no matter how little—physical activity 

Q: How do you stay motivated about fitness and exercise?

A: I struggle with motivation just like anyone else. My number one motivation is my own health. I just feel better when I stay active and eat a balanced diet, plain and simple.

Another large motivator for me is the desire to be a good role model for my family. I want my sons (Mason and Grady, ages 1 and 7 J) to know me as a fit mom who can keep up with them. I also want to be a good role model for my clients and others who look to me for inspiration.

Q: How do you spend your time outside of the office?

A: My absolute favorite activity is spending time with my kids. My 1-year old keeps me on my toes since he started walking and my 7-year old loves for me to join him for movie nights.

My husband is teaching me Latin dancing so we enjoy going out to dance, including salsa, merengue and bachata.

I also enjoy spending time reading or playing word games on my phone with a little Facebook thrown in, too.

Q: How do you like to unwind after a long and/or stressful day?

A: I love having a hot beverage of some sort while sitting on my back deck (or on my couch when it’s too hot or the mosquitoes drive me in). I’ll sip decaf coffee, hot tea, healthy hot chocolate or a drink called golden milk after we get the kids to bed.

Q: What’s the one thing you want people to remember about fitness/exercise?

A: The one takeaway I want people to always keep in mind is: staying healthy is all about progress, not perfection. You don’t have to do it all. Instead, focus on at least one healthy behavior you can do today. Always remember that something is better than nothing.