Hitting the Slopes Strong & Injury Free

Ski and snowboard season is upon us! The beginning of the season is usually extremely thrilling, but there is sometimes some dread associated with that first time up. You may be thinking "how long will my legs last", "will I be able to move the day after", "will I have the reaction time needed to avoid disaster", "will we go home early"? These thoughts have certainly gone through my mind before the first session of the season.

However, for me, there was something different this year. Ski season came a little earlier this year and we aggressively hit the slopes at the first opportunity. My legs felt great, I didn't collapse with every turn, I lasted most of the day (my endurance could've been better), and, best of all, the next day I felt nothing! So what happened? Plain and simple, I was in really good shape. And you can be too.

How do you make your first day feel as good as the last? Below are some great exercises that I strongly recommend performing to reach peak ski performance:

For a good warm-up, perform 6-8 on each side:

• Knee to chest hugs
• Straight leg marches
• Deep lunges with a torso twist
• Straight leg crossover stretch
• Cross-behind lunges (curtsy movement)
• Overhead squats (20-30X)

For prehabilitation (injury prevention):

• Single leg glute bridges - lay on back with one knee bent & foot flat on the floor, push through foot to raise hips off the floor
• Banded sidestepping - place band around ankles and step sideways in athletic position
• Banded hip turnouts - place band around knees, maintain athletic position, rotate one knee out and in, working the rotational muscles of the hips
• Single leg stance alphabet - balance on one leg, hold other leg out straight & write each letter of the alphabet while maintaining stability

For a good strength base, perform 2-3 sets of 8-12 reps with a challenging weight:

• Rear foot elevated split squat (elevated lunges) - lay rear foot on a bench, front foot flat on the floor in front, bend front knee dropping rear knee low enough to touch the floor
• Single leg Romanian dead lift - maintain good posture & slight bend in standing leg, hinge over at the hips to parallel creating a "T" position, engage glutes & hamstrings to return to start
• Push-ups - do not allow hips to sag throughout the movement
• Inverted rows - hanging under a barbell fixed at hip height, pull chest up to the bar and slowly lower
• Pull-ups - hang under a pull-up bar with arms completely extended, pull chin up to the bar and slowly lower
• Side lunges - step sideways into a side lunge, lowering back and deep into your hip, side leg should be stretched straight, push forcefully through a flat foot to return to start
• Ball bridges & bridge curls - lie on back, place heels on a physioball, knees bent to 90 degree angle, engage glutes and hamstrings to lift hips off the floor; for the curls, leave hips elevated and roll the ball in and out
• Tall planks w/ hip extension - holding in a push-up position, keep hips level while extending one leg up off the floor
• Crossover mountain climbers - maintaining a push-up position as above, pull one knee up to opposite elbow, alternating with the other leg

For power development, perform 2-3 sets of 6-8 reps:

• Linear rapid response plyometrics - quickly jump forward/back over a small line, stay on the balls of your feet; this can be done one leg at a time
• Lateral rapid response plyometrics - as above, but move side to side; this can be done one leg at a time
• Lateral hurdle hops - jump quickly side to side over a hurdle about knee height, stay on the balls of your feet and land softly
• Lunge jumps - one foot forward, one foot back, push evenly off of each foot to launch yourself vertically, switch legs in the air

Perform this whole workout, progressing from 2 sets to 3, and from the lower reps to the highest. Keep the intensity high, moving very quickly from one exercise to the next. Maintain perfect technique throughout.

I guarantee that if you stick with this workout for 3-4 weeks prior to your first time up to the mountain and then keep performing it throughout the season, you will avoid injuries, prevent the dreaded day-after stiffness, and will be able to ski harder and longer than before. I also recommend that you contact me for a personalized program that is best suited for your individual needs and goals at megan@dahlmanelite.com. Have fun out there and make this your best season ever!

Nutrition: Maneuvering Through Your Day

The 10 rules listed in my previous post (adapted from Precision Nutrition) sound all fine and dandy, but how does this relate to the real world? When it comes down to it, eating correctly comes down to practical, split-moment decisions. You may have these rules in your back pocket, but if you don't have a plan throughout your day, you will have moments when you won't know what to do and instantly revert back to your old ways. So here are some tips to get you through your day:

• Wake up and start thinking about what you're going to eat first. Many people don't "feel" like eating first thing, but you must. Not a big breakfast, but you HAVE to eat. Quickly scramble a couple egg whites, throw on some salsa, onions, avacado, grab a banana and you're good to go. Or if you're in a hurry, hard boil a bunch of eggs the night before and have 2 egg whites, and 1 whole egg, plus the banana or another piece of fruit. Don't be tempted by the granola bar. It may sound healthy, but it's processed and not the best option.
• If you're really strapped for time first thing in the morning, run through McDonald's (yes, hear me out) and get an Egg McMuffin (2 for the guys). Take the muffin part off and you have a couple eggs with some lean meat and a little cheese. Really not that bad. Just don't do it all the time.
• Pack a snack. You need to eat every 2-3 hours and it won't happen if you don't have anything available. Fill a sandwich bag with some almonds, grab a couple string cheeses, 1 or 2 apples, some carrot sticks and you'll be geared up for the day. You can eat the same thing mid-morning and afternoon. A small smoothie is another good snack.
• Pack a good lunch. Fill a Tupperware type container with lots of leafy greens and other veggies, a cooked chicken breast, can of tuna, or piece of fish, and some nuts. Put a vinegairette-type dressing in another small container and presto! perfect lunch. It would be good to eat another piece of fruit with it.
• Eating out for lunch? Check the menu to the restaurant before you go. Choose a salad or veggie-centric entree with some lean protein. Grilled meat is what you need to look for. Opt for the vinegairette style dressing again. Stay away from anything that says "ranch", "bacon", "cobb", or "caesar". These are tasty options, but you'd probably be better off just getting a huge cheeseburger.
• Your afternoon snack should already be ready to go from earlier.
• If you workout after work, have a protein shake or peanut butter and jelly sandwich ready to eat immediately after your workout session. You have to replenish as soon as possible otherwise you won't benefit as much from all your hard work.
• Dinner is usually where people do the best. Eat a well-rounded meal with lean meat, veggies, and some whole grains (only if you just worked out). Skip the bread or roll...you don't need it, and trust me when I say you won't miss it. Only eat what's on your plate. Don't go back for seconds!
• An evening snack is fine, but don't ruin all your hard work now. Have a LITTLE BIT of light ice cream or frozen yogurt, a piece of dark chocolate, another piece of fruit or yogurt with some flaxseed and nuts. A lot of people get to this time of day realizing they did really well throughout the day, so they eat whatever they want. RESIST, PEOPLE!!

Eating clean and healthy is not as hard as it seems, it just requires a little preparation and forethought. Plan ahead and stay on course, and you'll benefit greatly!

Nutrition: Let's Break it Down

Nutrition...this is a tricky subject. I would say that my expertise revolves around various principles and methods of training, but not nutrition. I admit that I probably know more about nutrition than the average bear, though. My undergraduate degree required several nutrition classes, including general nutrition and sports nutrition. But it's easier for me to defer nutrition advice and say that I'm just a trainer, not a nutritionist. If you ask me for nutrition advice, my response is always to check out Precision Nutrition. They have compiled all the scientific data on what works and what doesn't, and have boiled it down into a "digestible" form.

But for you now, I will try to break it all down so you know what to eat from here on out.

Nutrition is a very major part of the fitness equation. I'd say probably 50-60% of it. It would be wonderful if we could all just put in our time training hard and then eat whatever we wanted. Some people can sort of do this (they'll never, ever reach their fitness potential this way), but the majority can't afford to skip the food part. If your goal is to lose weight, reach your peak physical potential, or just be healthy, every single thing you put in your mouth must be accounted for.

So here are the basics of nutrition that I've adopted from Dr. John Berardi, the brilliant mind behind Precision Nutrition. This is simple, scientific, and successful...this really works. The only way it doesn't is if you don't follow the rules. This is how are bodies were designed to eat. It's not a diet. Beware of diets that emphasize one or two things, have a time frame, or claim to "detox". What happens when that diet is over? You go back to your old ways and end up in the same position. Eat like this and you'll never need another "tune-up".

• Rule #1: Eat every 2-3 hours. Your goal should always be to maintain a high metabolism to efficiently burn calories throughout the day. Eating small meals every 2-3 hours does this.
• Rule #2: Eat complete, lean protein with each of these meals. Make sure you eat something that was an animal or comes from an animal. Muscle is crucial for the body you want, and lean protein is crucial for building and maintaining it.
• Rule #3: Eat veggies every time you eat. I know, I know...just do it. It works.
• Rule #4: Eat certain carbs only when you deserve them. Starchy carbs (breads, grains, rices) need to wait until right after a workout, when your body can best tolerate and use them. Fruits and veggies are another source of carbs, but there's no limit on these.
• Rule #5: Learn to love healthy fats. All fat is not bad. It's not good to go on a "no-fat" diet, just be choosy with the kinds you eat and balance the amount. Look for fats like mixed nuts, olive oil, flaxseed oil, and fish oil. Just don't eat a whole bowl of nuts!!
• Rule #6: Don't get any of your calories from beverages. This includes fruit juice. It's way harder for you to keep track of how much you're ingesting when some of it is in liquid form. You'd probably be surprised by how much sugar and calories you consume just from beverages.
• Rule #7: Focus on whole foods. Try to eat as few processed foods as possible. Yes, green beans in a can are better than ice cream, but fresh green beans are even better. And let's not even talk about Lean Cuisines.
• Rule #8: Give yourself a little break. The rules above seem very daunting, I know. But give yourself some cheat meals about 10% of the time. But be careful and do the math. If you eat 6 meals a day, 7 days a week--that's 42 meals. 10% would be about 4 meals where the above rules don't apply.
• Rule #9: Develop good food prep strategies. You may want to be gung-ho about the above rules, but if the meals are not readily available it won't happen. Set yourself up for success by figuring out how to cook this way, choose this way at restaurants, and snack this way throughout the day.
• Rule #10: Variety is the key. All these rules will last only about a week if you're eating the same thing day in and day out.

Ok, kind of a big list, I know. But trust me when I say it works. Are you serious about weight loss? Do you really want to find your physical potential? Do you really want a lean, ripped body? Read through the rules above again and put it into practice now. Go through your kitchen and throw out everything that doesn't apply. Just get rid of the temptation.

Start eating "clean" like this and watch it instantly ramp up all of your training efforts. Go to www.precisionnutrition.com for more information and inspiration.

Series of Myths: Muscle Soreness - What's Fact, What's Fiction?

Muscle soreness seems to go hand in hand with exercise and physical activity. Most people expect to feel some sort of pain following a good workout session, and others avoid exercise altogether because of the soreness that will most likely ensue. However, few regular exercisers know what soreness really is, what it's caused by, and how to avoid it. Prepare to be enlightened.

The muscle soreness you feel following a workout is most likely what the scientific community has termed Delayed Onset Muscle Soreness (DOMS). You may have heard of this term. DOMS is experienced as pain and inflammation in the muscles, decreased range of motion, and decreased strength of the affected muscles. It can be felt within 8-12 hours following exercise and last 24-72 hours. In fact, complete recovery may sometimes take up to 3 weeks. DOMS is most closely associated with eccentric muscle contractions (the breaking or decelerating type of contraction--picture downhill running) or exercises that one is unaccustomed to. This type of muscle soreness is generally caused by a sequence of events beginning with damage to the muscle structure, accumulation of calcium, release of intracellular proteins, and inflammation that activates the pain receptors. There are plenty of complex chemical reactions that occur following exercise and subsequent tissue damage, and any of these reactions can have some effect on soreness.

A common myth associated with soreness is that lactic acid buildup is a cause. Muscle and blood lactate levels actually return to normal levels 30-60 minutes after exercise. (If light activity is performed, lactic acid is removed much quicker.) So if soreness is typically felt 8-12 hours following the workout, then lactic acid is not to blame. It's already gone. Furthermore, the biggest culprit of severe soreness is eccentric contractions such as those done by the muscles when running downhill. Studies have shown that running downhill produces less lactate than on flat ground. So if you're more sore after running downhill, but you formed less lactate, then lactic acid is not the cause.

Another common myth is that if you're not sore after a workout, then it's not working anymore. This is not true, because there are definite ways to reduce the occurence of DOMS. Performing a thorough warm-up prior to activity has been shown to significantly reduce soreness because it increases overall muscle function. Another way to reduce soreness is to gradually allow the muscles to adapt to the stress rather than jumping right into it. Finally, by performing more bouts of eccentric exercise the muscles will adapt to it and will be strong enough to handle the loads. For example, if you perform more bouts of downhill running your muscles will adapt and no longer respond with soreness.

However, we must address the fact that one of the causes of DOMS is unaccustomed exercise. It is well known that changing your routine often and adding variety is important for progressing and seeing continued benefits. So, these various changes may cause necessary soreness. But if you don't feel sore even though you are on a well-designed and periodized program, it may be that you are just easing into it well enough and warming-up sufficiently to prevent soreness. It doesn't mean it's not working.

Every body is different. Because soreness is a result of many variables, chemical and mechanical, it will be experienced so differently from person to person. Chronic soreness can be a predictor of overtraining, but most people should not judge the effectiveness of their training program by whether they are sore or not. Be sure to be following a program that progresses, uses many multi-joint exercises to challenge all the muscle groups of your body, and provides variety and interest. If you are doing this, soreness my occur, but now you will know why...

Series of Myths: Being a Gym Member = Getting in Shape

This may be shocking to some, but signing up for a gym membership does not automatically make you healthier. Millions of Americans are believing this myth without even realizing it. You may have really, really good intentions, but just being in the environment of a gym for a couple days a week will not, by osmosis or immersion, get you in shape. If you get a gym membership, you have to USE IT...as in actually work while you're there!!

I have had various gym memberships over the years and there is a prevailing phenomenon that I witness at every gym: gym-goers coming in with nice workout outfits and water bottles, a pile of magazines, and their eyes claiming the prized elliptical or treadmill with a good view of the TV. Next, they get themselves set up with their earphones plugged in and magazine gossip ready to go. The next 30-60 minutes are spent at a somewhat leisurely pace as they watch the calorie counter slowly count out the calories. As soon as those calories hit 150-200, or their playlist is over, whichever happens first, they split. Mark it down as another successful workout! Is this you?!?!

So they may have actually burned 200 calories, but I guarantee you they're not in any better shape. There is a principle in exercise science termed SAID: Specific Adaptations to Imposed Demands. This basically means that your body will adapt in accordance to the specific demands that are placed upon it. If you are only demanding a leisurely stroll on an elliptical machine, your body will adapt and become very efficient at strolling leisurely on an ellliptical and nothing more. This is only imposing demands on very few muscles and barely elevates the cardiovascular system. You will not see results this way.

You must impose more serious demands to achieve more serious results. Don't waste your time on the machines at such a light intensity, even though it says your burning calories. In fact, avoid the treadmill, elliptical, and stair-stepper altogether. Get out on the floor, push some serious weights around, move your body hard, and sweat profusely. Now you're really working out.

So, here's your plan. I've tried to lay it out in black and white for you, so it should be a no-brainer:

• Go to the gym ready to work...leave the magazines at the door.
• Don't even look at the cardio machines.
• Perform a dynamic warm-up to start with.
• Spend the next 30-40 minutes performing a circuit style strength training workout with minimal rest between sets. This should target all of your muscle groups...don't worry about upper vs. lower days.
• Foam roll and stretch your major muscle groups following your workout to bring your body back down to resting level and to immediately start the recovery process.
• Think about the smoothie or meal your going to eat right after your workout to further this recovery process.
• Leave the gym knowing you had a much better workout than all the bored people plugging away on the cardio machines.

If you start working out like this, you'll really be getting your money's worth for your gym membership. I guarantee it. If you need help designing a workout to do at your gym, contact me at megan@dahlmanelite.com and I will design something for you that will impose some serious demands!

Series of Myths: You Have to Run to Lose Weight

So this is an interesting myth for me because I really enjoy running, and I will always promote it. However, there are lots of myths associated with running, and this may be the biggest. It is NOT true that if you are serious about losing weight and reducing your fat mass you should to start running.

The jogging phenomenon can be traced back to Arthur Lydiard, an athlete from New Zealand who modernized fitness and conditioning in the 1950s by developing a systematic approach to aerobic conditioning. Prior to this time, "fitness" consisted of a quiet, sedentary life that avoided stress on the heart. (Picture calisthenics in the 1920s.) With his conditioning systems (which are still used today) he propelled New Zealand to the top of the world in middle and long distance running. His methods produced astounding results that were easy and accessible for every man and woman, not just athletes. Thus, jogging was born. It really wasn't until the 70s that the sport caught on with a fever. Everybody was jogging and it was the go-to activity for those wanting to improve their health and body composition.

True, distance running (running sustained for several miles at a time) produces amazing results. It does burn lots of calories and one can definitely lose serious weight by burning calories in this manner. For example, a 160 pound person running at 6 mph on level ground can burn up to 13.0 calories per minute, theoretically. So if he ran for 45 minutes, or 4.5 miles, he would burn ~585 calories. Do this every day, and he could lose about 1 pound a week, which is very good. A smaller person would be burning less at the same speed (120-125lb. person could burn ~10 calories per minute at 6mph) mostly due to the simple fact that it requires less energy to transport a smaller body at the same distance and speed.

So what's the problem? It's not the only option. And, in fact, it's not the best option. To run for a couple miles straight, one cannot maintain a very high intensity otherwise they will fatigue quickly and burnout. It takes a lot of conditioning to be able to maintain a high intensity for long periods of time. So, the average person must maintain a fairly moderate intensity to cover the desired distance. Lower intenstiy = less calorie output. Furthermore, it may appear that you are burning a considerable amount of calories (585 cal in the above example is a lot!), BUT because the majority of the workout was performed at a moderate intensity your body will quickly return to resting levels, including your metabolism. When the majority of the workout is performed at high intensities, you will have greater calorie output AND your metabolism will remain elevated for a period of time after the workout.

Therefore, the good news is that if you're looking to drop some pounds you do not have to pick up running to do it. The best option for losing weight is performing about 5 hours per week of mostly high intensity activity - higher intensity than even jogging. This would include hard strength training performed in a circuit fashion that clearly elevates your heart rate and respiratory rate. You can also perform interval training, which is a series of sprints (can be done running, biking, swimming, etc.) coupled with rest periods. Check out my Intensive Cardio program for some specific guidance. Another fun and productive option is to perform what I like to call "cardio circuits" - performing an intense exercise, like lunge jumps, for a short period like 15 seconds, then rest for 15 seconds, do a different exercise for 15, then rest for 15, et cetera. It's very intense, but very effective. You get a crazy hard workout done in about 20 minutes.

So, throw out all of your prior notions about losing weight and try what current research says works. Spend time distance running if you are training for a run or just really like it. But, if you just want to get in shape and lose weight, YOU DON'T HAVE TO!!

Series of Myths: New Fangled "Health Foods"

I'm devoting several blog posts to dispelling some popular myths floating around in the fitness world, and in this case the nutrition world. For this post I'm deferring to the great Joe Friel from www.trainingbible.com. He is a reknowned endurance coach and I enjoy his training insight and wisdom. I just finished reading his post on Real Food & Performance and thought it would be very fitting to send you to his blog. He does a great job discussing the very prevalent idea that fancy packaging and great "beneficial to your health & performance" claims is not always the best way to go.

Unfortunately, along with great advancements in exercise and nutritional sciences, the nutrition industry, in conjunction with the fitness industry, has recently profited substantially off of performance enhancing, metabolism boosting, recovery inducing products. Joe does a good job of explaining why these are completely unnecessary and how to avoid them when possible.

As always, eat clean, eat fresh, and develop an aversion to packaged products, even if it touts numerous health benefits.

Series of Myths: Spot Training

This is the beginning of my blog series of popular training myths dispelled. I am constantly aware of the need to set people straight on what they think is fact in the training world. You may be the victim of several of these training myths, so stay tuned to find out. Don't continue doing the wrong thing if it's not working!!

At the top of my list is the particular issue of spot training. Have you heard any of these phrases before: "the ultimate belly fat melting plan", "how to sculpt sexy curves", "top 10 butt exercises", "flat abs fast". (I actually got these exact titles from two of the most popular fitness and exercise magazines - no joke!). Sorry, but this is a myth! These magazines (and some trainers) continue to make money off of you promising that if you just do this specific workout or series of exercises you will have the greatest glutes* in town. (*Or insert the body part of choice, it doesn't matter).

Before we go on, let's visualize something for a minute: Have you ever seen someone walking around with killer abs, but a flabby back and butt? Or smokin' quads but fatty calves? Maybe every so often, but only perhaps because of genetic predisposition. You cannot hone in on an area while completely avoiding other areas. The models that are on display for these articles have great bodies all over. I guarantee they didn't come to look like that from doing "the ultimate belly fat melting plan". I can just hear them being interviewed, "yeah, I just did the Flat Abs Fast plan and in 6 weeks I got this incredible body! Isn't it great?!". Hmmm....

So let's stop dancing around the issue. You cannot spot train a problem body part! Your body simply does not function like this. If you have a flabby buttocks, just doing the top 10 butt exercises will not give you a model's rear end. Or, this is a popular one, if you tend to carry extra fat in your lower abdomen, performing "low ab exercises" will not get rid of it. You will have a stronger rectus abdominis muscle (which actually extends all the way from your rib cage to your pubis. It's all one muscle - you don't even have "lower abs"!), but this slightly stronger muscle will still be lying underneath your fat. Unfortunately, for the most part genetics determine where the majority of your fat will distribute itself.

So what do you do? Give up? NO! Abandon strength training altogether? NO! Do lots of high intensity training for your entire body, which burns a significant amount of calories overall, increases your metabolism for the rest of the day, and develops muscle mass which has a higher potential for burning calories. Also, watch your eating habits very closely. Properly fueling yourself throughout the day will encourage muscle development and fat loss. By efficiently burning lots of calories and eating well you will see an overall reduction in fat mass. Unfortunately, it may be your "problem area" that loses it last.

So stay away from "fix that problem spot quick" plans, and get on a plan that intensely works your entire body.

More to come from the Series of Myths: Weight machines vs. free weights vs. body weight; If I'm not sore, it's not working anymore; If you need to lose weight, start running; 3 weeks to swimsuit season; Light weights & high reps creates lovely muscles; Plus others (believe me, there are many!).

The Best Kept Secret is Out - The Foam Roller

What is the best kept secret in strength and conditioning? My vote is for the foam roller. A foam roller is a very cheap piece of exercise equipment that should certianly be worth gold. And anyone who has spent any time on a foam roller would definitely agree with me.

Rolling your muscles with a foam roll is a type of self-myofascial release. Myofascial release is a form of manual soft tissue therapy intended to manipulate the fibrous fascia (a web-like wrapping surrounding the muscles, organs, and skeleton), encouraging them to realign into a more functional and flexible fashion. When you get those nasty "knots", it's usually in the fascia. When this myofascia system (the muscle and fascia) is bound up tight, it can lead to soreness as well as imbalances. The body will be pulled in different ways according the patterns of tightness.

Myofascial release not only reorganizes the soft tissue fibers, but it has other helpful benefits as well. It has significant psychological benefits (picture getting a massage), and when performed following a workout it helps to return the body to resting levels and encourage muscle recovery and rejuvenation. "Myofascial release massage favors the recovery of heart rate variability and diastolic blood pressure after high-intensity exercise to preexercise levels" (1). Furthermore, "post-exercise massage has been shown to reduce the severity of muscle soreness" (2), possibly due to the increased blood flow that helps to speed up muscel recovery.

What does it feel like? A wonderful deep tissue massage - but only if you're not particularly tight and sore. Most often, it is actually quite painful. If it hurts, that means you need it. Below are links to videos that show you how to foam roll each muscle area. I recommend foam rolling each area 10-15 times or up to 2 minutes if it is particularly tight and sore. If you find a knot, roll over the knot several times to try to loosen it up. Foam roll after every workout and before stretching or when you are sore.

Foam Roll Techniques - The Calves
Foam Roll Techniques - The Hamstrings
Foam Roll Techniques - The IT Band
Foam Roll Techniques - The Glutes
Foam Roll Techniqeus - The Back
Foam Roll Techniques - The Lats
Foam Roll Techniques - The Quadriceps
Foam Roll Techniques - The Shins

(1) Effects of Myofascial Release After High Intensity Exercise. (2008). Arroyo-Morales, M. et al. J. Manipulative Physiol. Ther. 31(3): 217-23.
(2) The Mechanisms of Massage and Effects on Performance, Muscle Recovery and Injury Prevention. (2005). Weerapong, P. et al. Sports. Med. 35(3).

The Dreaded Runner's Knee

For you runners and future runners, you may have had to endure the dreaded "runner's knee". What is the runner's knee? Runner's knee is technically Iliotibial Band Syndrome (ITBS) and is the primary cause of lateral knee pain in runners. It actually accounts for nearly 12% of all running-related injuries. It feels like severe pain or soreness, when standing or landing and taking off while running, on the outside of the knee.

The IT Band is a thick band of tissue running down the side of your thigh made up of the tensor fascia latae muscle, which partially connects with the gluteus maximus. You may be able to actually feel the lower portion of the IT Band by pressing your fingers into the side of your thigh right above your knee and moving them side to side. If it's really tight it will probably feel like a flat rope. The IT Band's job is to abduct (pull out to the side) the leg and stabilize the pelvis and hip.

What causes ITBS? ITBS is generally a severe inflammation of the IT Band caused by numberous factors such as an increase in running mileage, training on uneven surfaces, hip abductor weakness (the muscles of the hip that pull the leg out to the side), and excessive pronation (feet that rotate down excessively upon impact or flat feet). The weakness of certain muscles is probably the primary cause. Because running is generally a very repetitive forward to back motion of the legs, the side to side muscles are not strengthened, leading to a severe muscle imbalance. The IT Band also has to slide over the knee bones every time you flex and extend the knee. If the IT Band is tight, it won't slide over these bones very easily and will cause inflammation.

What can you do if you are experiencing this knee pain?

First of all, watch your running mechanics. Make sure your legs are not rotating inward or moving knock-kneed with each step. If your feet pronate excessively or are flat, your legs will be more prone to move this way.

Second, it is important that you strengthen the weakened muscles--the muscles on the side of your hip (i.e. gluteus medius & some gluteus maximus). There are several exercises that are great for this: Hip Abduction-Quadruped, Mini Band Lateral Walk, Mini Band External Rotation.

Finally, be sure to stretch and lengthen the IT Band. The foam roll is a great tool for working out the IT Band and for encouraging length. Here is how to do it. Also perform an IT Band stretch.

Consistent implementation of these techniques will elimate your ITBS and hopefully prevent it in the future.

Get (and stay) Pumped Up!

A HUGE part of training and working out is psychological. I think everyone would agree with this statement. It would be great if we were all machines that could workout without our minds getting in the way. The fact of the matter is we're not machines, and our minds are there to either motivate us or de-motivate us. A lot of times it's the latter. How often have you told yourself "I just don't feel like it today", "I'll do it later or tomorrow", "It just doesn't seem to be working", "Everyone seems to be able to lose weight and get fit but me", or "I just don't seem to have the right genes for this"?? Sound familiar?

Some of us are gifted with a love for training and working out. We love to challenge our bodies, feel strong, push our limits, and feel burnt. Others of us view exercise as just a means to an end. Training is just a means to performing our sport better, losing weight, and getting healthier. However, no matter which category you fall in, your mind may still get in the way, convincing you to skip a workout or take a training hiatus. So what can you do to stay pumped up?!?

Saturate yourself in the world of training. When you are being continually stimulated with information, tips, plans, news, and success stories you are more likely to become a success story yourself.

I am writing about this topic for a number of reasons. The first reason is that nearly every training client of mine has lost heart at one time or another. The second reason is that I just spent a good hour simply reading other experts' blogs, websites, and newsletters. These are my go-to experts in the industry, ranging from nutritionists to conditioning specialists. Without fail, every time I do this I get extremely pumped up and motivated to eat better, train harder, be more creative with my training and stay on track. Try it and you'll see what I mean. You will also become more educated in the process, giving you more tools to do things correctly.

Now, there is so much information available in the fitness industry and it is imperative that you saturate yourself in the right stuff. I would hate for you to fill your noggin and start using information that came from a bad source. To the right on my blog are some links of websites and other blogs that I frequent (these are the ones I'm talking about that seriously pump me up) that I can, without hesitation, send you to. These guys are certified strength & conditioning specialists, registered dieticians, and serious professionals in the industry. They're not just guys making a buck with some fluffy certifications that sound impressive.

So read up, visit these sites often, and stay motivated!!

Best Workout Ever!

I frequently design training programs and home strength training programs for clients and friends, and each program evolves from what worked well in the previous program. It seems like I have hundreds of these programs with some of the same general principles. The general principles for designing a solid strength training workout are these:

• Focus on exercises that require core activation & stabilization
• Use exercises that train the major movements of the body such as pushing, pulling, pressing, twisting, squatting & lunging. Don't train an isolated muscle--your brain never isolates muscles in normal life!!
• Begin with stabilizing bilaterally (or both sides) to stabilizing unilaterally (one side)
• Strengthen the muscles of the posterior chain (backside of the body) about 2x as much as the front (for enhanced sports performance or counteracting an excessive sitting lifestyle--so pretty much everyone!)
• Encourage MOBILITY and STABILITY (being flexible yet stable)
• Keep it intense--move rapidly from one exercise to the next

The last point is imperative. To get the most out of your workout it is important that the intensity is HIGH. What does this mean? You should be sweating, breathing hard, experiencing an increased heart rate, and desperately wanting a break (but keep working though!). When your workout is this intense, it will only take you about 30-45 minutes to reap some serious benefits. One of the benefits is what we call Excessive Post-exercise Oxygen Consumption (EPOC), or in other words, an increased metabolism for a longer period of time after your workout. So sometimes up to 48 hours after a workout of this intensity you will experience an elevated metabolism. You'll be burning more calories!!

With all that said, I'm currently designing a program for some friends that are at about the same experience level that I am, so I'm going to join them in their training. It's going to be tough and it will look something like this:

Monday: Weights A

Tuesday: Circuit A

Wednesday: Weights B

Thursday: Rest

Friday: Weights A

Saturday: Circuit B or Sprint Training

Sunday: Rest

The following week will be Weights B, Weights A, and Weights B on Monday, Wednesday, and Friday respectively.

Both Weights A and Weights B will be about 6 exercises for either upper body (A) or lower body (B) or both that involve the movements I described above in a circuit training format. (You would perform 2 exercises back to back until you get all the sets and then move on.) Even though it might be an "upper body" type day, the lower body is doing A LOT of stabilizing, balancing, and thrusting, and vice versa. Lots of power stuff too, like dumbbell push-presses and dumbbell snatches. The core will definitely be getting a lot of attention because, for example, with intense exercises where the upper body is the primary mover but the lower body is stabilizing, the core has to provide support to make it all happen correctly.

For Circuit A and Circuit B, these are cardio circuits that involve 10-45" intervals of work and rest of power type exercises that involve the entire body. For example, perform medicine ball vertical tosses for 45", rest for 45", then lunge jumps for 45", rest for 45", then T-pushups for 45", rest 45", then dumbbell swings, etc. for a total of about 5-6 minutes. Then you'd repeat after a good 3-5 minute rest. Repeat the circuits for a total of 30-40 minutes.

The Sprint Training workout would be very similar to the circuit workouts. Sprint for 30", rest for 30", 20" or 10", depending on your ability to recover. Or you could do 60/30" (60" sprint, 30" rest), or 40/20", etc...you get the idea...

INTENSE!!

So if you have a good fitness base and are looking to step it up a whole level, do a workout like this. And always keep the general principles of program design in mind when going through your workout.

Rethinking Your Warm-Up

What do you do to warm-up? If you're like most runners, you probably do a few stretches that you've been doing for ages, and then you just go for it. Is this really the best option? A lot of runners usually feel stiff and uncomfortable for about the first 5-15 minutes of their run and then they'll finally find their groove. What if you could eliminate this issue and have a successful run from the beginning?

Enter the Dynamic Warm-Up. Dynamic stretching is a type of stretching that allows the muscle to elongate naturally and in it's relaxed state. Dynamic stretching is done by contracting the antagonist muscle and moving the joint the muscle crosses through the full available range of motion in a controlled manner. In simpler terms, you use your own muscle (the opposite muscle of the one you're trying to stretch) to pull the limb into a stretch. So, if you want to stretch your hamstrings, you would use your quads and hip flexors to pull the leg forward causing a stretch on the hamstrings. (Think swinging your leg back and forth.) Compare this with static stretching, the most common type of stretching: holding the muscle for a period of time until you feel it stretch. (Think bending down and touching your toes to stretch your hamstrings.)

So why is this better? Because by moving your limbs with your own muscles it increases blood flow to that area increasing core temperature, nervous system activation is improved, and the muscles and tendons become more supple. When you stretch statically, it stretches, that's it. Period. It doesn't do anything for WARMING. By implementing a thorough dynamic stretching routine into your warm-up, you will feel warm, your muscles and nervous system will be geared up, and you will be contributing to your overall coordination and prevention of injuries.

As a warm-up, just plain jogging doesn't cut it.

Static stretching doesn't cut it.

A combo of the two doesn't cut it.

No warm-up doesn't cut it.

Rethink your warm-up and implement the following routine before your next run. Notice the difference.

Leg Swings (forward/back): Swing each leg forward and back 10-15 times. Start easy and then swing it like you mean it. Hold on to something for balance if necessary.

Leg Swings (side to side): Swing each leg side to side across your body 10-15 times each. Start easy and then swing like you mean it. Hold on to something in front of you if necessary.

Knee to Chest Hugs: Pull knee to chest, rising up on opposite toes. Maintain good balance. Step through and repeat on other leg. Do 10 on each leg.



Straight Leg Marches: Kick your leg straight up in front of you, bringing hands to shins. Step through and repeat with other leg. Perform 10 on each leg.

Walking Lunges w/ Twist: Step forward into a lunge then twist torso towards forward leg. Step through and repeat. Do 10 on each leg.

*Another option: Step into a lunge and reach opposite arm up overhead. Provides a great hip flexor stretch.

*One more option: Perform this backwards.

High Knee Jogging: While jogging, pick knees up as high as possible and attempt to kick your butt at the same time. Your leg should be tucked up tight. Focus on proper posture and arm swing. Do 10-15 on each leg.


High Knee Power Skipping: Perform explosive skipping movements, focusing on launching yourself high into the air and picking your knees up. Maintain proper posture and arm swing. Do 10-15 each leg.

Easy Jogging: Finally, jog easy for the first 2-3 minutes of your running workout.

There are many more movements that can be performed in the warm-up. Be creative! Do anything that gets you moving, works on coordination and balance, and makes you warm. A warm-up that lasts 10-15 minutes is optimal. Of course, the longer and more intense the following workout, the longer the warm-up should be.

The Beginner's Running Manual

It's finally here! The Beginner's Running Manual!

The new year is coming up, and with it comes many new year's resolutions. Probably the most common resolution is to "get in shape". Right along that same vein, people will probably resolve to "run more" or "start running". Unfortunately, as we all know, most people have a hard time following through on their plans. The biggest reason is probably because they don't have a clue as to what they're doing.

The Beginner's Running Manual is your guide to running success. It is a simple to read e-book that clearly lays out all of the information you need to run correctly and successfully. It discusses tools for getting started, setting realistic goals, proper running gear, proper running form, how to warm up and cool down appropriately, how to stretch, strength training to make you a stronger runner and to prevent injuries, and then the complete running plan. It is designed to build you up to easily running a 5k.

So, before you embark on your new quest of running, read The Beginner's Running Manual. I guarantee you will find that running is not as hard as you thought!

Check it out at www.dahlmanelite.com!

New site and new business!

I'm excited to be moving! Dahlman Elite Training Systems opens January 1st. I specialize in top-of-the-line personal training with an athletic influence in Lacey, Washington. Having trained many different populations in the last few years, anywhere from numerous types of athletes to those that are obese and are just frightened at the thought of exercise, I bring a fresh outlook on the world of exercise. Physical fitness should be fun, but it should definitely provide results. Too many fitness classes/personal trainers offer a fun experience, but don't have the results to prove the effectiveness! We end up with thousands of people hating their bodies and exercise in general because after working out religiously for 6 months, nothing has changed!

So, the answer to the issue is Dahlman Elite Training Systems. Spend an hour with me once or twice a week and you will feel stronger. It's not a fad or a gimmick, I won't sell you on a piece of equipment or supplement: it's hard work translated into results.

I genuinely look forward to working with you and helping you achieve a strong physique.

How to Determine Your Lactate Threshold

In a previous post I discussed Lactate Threshold and how it is probably the most important training tool. Click here to read the post. So now I would love to enlighten you with how to actually determine your lactate threshold. There are several methods available and I'll list them beginning with the most effective to the least.

I. The most accurate way to measure your lactate threshold is to go to a facility offering lactate testing that measures your actual blood lactate values as you exercise at progressive intensities. This can be expensive and uncomfortable (not only are you exercising to maximal exertion, they’re periodically pricking you and taking blood samples as well). This is obviously the most accurate because they draw your blood and look at the actual mmols of lactate in the blood. They can determine when your blood lactate levels actually spike, showing your lactate threshold.

II. Another fairly accurate method that is perhaps more accessible and somewhat more comfortable is to have a Ventilatory Threshold (VT) test done. These are sometimes just called VO2max tests (because they also measure your Vo2max), but they can also determine your LT by measuring your breathing rate and the exchange of O2 and CO2. This is not quite as accurate as the lactate testing method mentioned above because the test merely predicts your LT from your VT, which tend to occur simultaneously. However, it is a much better indicator of your LT than performing field tests or just guessing.

III. If you do not have access to a blood lactate test or a VT test, then performing a field test is the way to go. As stated, it is definitely not as accurate as performing a metabolic test because it is somewhat subjective, but it can give you a good idea of where your LT is. For both tests listed below, you will need a heart rate monitor (HRM).

Field Test Method #1: 30 Minute Test

This test is basically a 30 minute time trial where you will be exercising (whether it’s running, biking, swimming, etc.) as hard as you can for 30 minutes. It is important that you do not begin too hard to ensure that you are able to finish the test. After warming up for at least 10 minutes, begin the test by hitting the start button on your HRM. If you have a HRM with a lap button, press it at 10 minutes to get your average heart rate for the last 20 minutes of the test. If you do not have a lap button on your HRM, stop and restart your HRM at 10 minutes to record the average for the last 20 minutes. Stop the test at 30 minutes. The average heart rate recorded during the last 20 minutes of the test is your possible LT.

Problems with this test arise when someone is a well-conditioned athlete and is mentally and physically able to push themselves beyond their LT for long periods of time. The average heart rate of the last 20 minutes of the test may be higher than their actual LT.

Field Test Method #2: Graded Exercise Test

This test is performed on some sort of ergometer related to your sport (treadmill for running, stationary bike or trainer for cycling, etc.) and is similar to the type of exercise test used for the metabolic tests explained above. You will need a HRM, a viewable 1-10 RPE scale, and an assistant to record values. After warming up on the equipment for at least 10 minutes, begin the test at a fairly easy pace, about a 2 on the 1-10 scale. Every minute, increase the intensity in a linear pattern (0.5-1 mph or 1% incline on the treadmill, 20-30 watts on a bike trainer). At the end of each minute, have your assistant record your RPE value and heart rate (they should be holding the heart rate receiver so you are not affected by knowing how hard your heart is working). Your assistant should also listen carefully to your breathing and record when they notice a significant increase in your breathing rate and depth of each breath, called your ventilatory threshold (VT). Continue until you are completely fatigued and can no longer continue.

To determine your LT, see if an RPE value of 7 occurs within the last five data points recorded. If it does, assume your LT is at the point where a 7 first appears. If a 7 occurs before the last five data points, but your assistant recorded your VT during the last five points, then use your VT as your LT. If neither a 7 nor your VT occurs in the last five points, assume your LT is the fifth data point from the end of the test.

IV. Probably the least accurate method of determining your LT is to take a percentage of your estimated maximum heart rate, usually suggested as 85-90% of HRmax. Whether you use 220-your age or the Karvonen (heart rate reserve) method, which somewhat takes into account your fitness level by factoring in your resting heart rate, the resulting estimated maximum heart rate may be off by as much as 25 beats per minute! Even if these formulas accurately calculated your maximum heart rate, a person’s LT may be as low or lower than 65% or as high as 95% of their HRmax, based on their fitness level. Therefore, if you were to guess your maximum heart rate and then guess your LT based upon that heart rate, the likelihood of you actually training at your true LT is slim. I do not suggest using a percentage of your HRmax to determine your LT. It would be better to simply train at a “hard” intensity, paying attention to your breathing rate and making sure you can maintain the pace for longer than 2-3 minutes but less than about 10-15 minutes depending on how fit you are.

Shin Splints...the runner's forever foe

Shins Splints: What are they? How do you get them? How do you treat them and prevent them?

What they are: Shin splints are generally an inflammation of the various shin muscles that help to flex your foot (the anterior tibialis, posterior tibialis, and other smaller and deeper muscles that help flex your big toe). The inflammation is obviously what is causing the pain, and when left untreated it may lead to larger problems such as stress fractures of the shin bone (tibia).

The cause of shin splints: Shin splints may be a product of several issues. The most common cause is a sudden change in the conditioning program, whether it is immediately beginning a new running program, progressing too quickly (>10% each week), change of running surface, or various other shifts in a fitness regimen. Another cause may be a runner's biomechanics. If a runner has flat-feet (or over-pronates) naturally and while running, it will place excessive stress on the shin muscles.

Because the shin muscles act to flex the foot (or pick up the toes) during movement, they can also become inflamed if they are too weak to accomplish the job. Tight calf muscles might exacerbate this problem, forcing the shin muscles to pull against tight calves each time they pull the foot up.

Treatment and prevention: When you begin to notice pain in your shins (especially before and after running--the movement during running will warm them up and temporarily disguise the pain), rest and ice. If the pain is severe, it may be necessary to completely cease from running or any similar activity for a period of time in order to not cause any more trauma to the muscles. If it is not as severe, cut back on the amount of running and ice, as mentioned, plus add in some strengthening and stretching exercises to get rid of the problem.

Strengthening of the shin muscles can be done in several ways. Keep in mind that the muscles' primary activity is to dorsiflex (or pull up) the foot. First exercise: try walking on your heels with your forefeet lifted off the ground for about 50-100 feet. Another exercise: you can also attach an elastic band around a post and then loop it around the top of your foot while sitting straight-legged on the floor. Pull your foot towards you against the resistance of the band and then slowly release. Do 3 sets of 20 reps. One last exercise: sit in a chair with your feet on the floor and a weight plate or similar heavy object resting on top of your feet. Lift the weight off the ground by just pulling up your toes (your heels should remain on the floor). This last exercise is somewhat awkward, but will work if you don't have access to an elastic band.

Stretch those calves! Whether you think you have tight calves or not, make sure you stretch your calves a lot. You can also try to stretch your shin muscles by sitting in a chair with one leg crossed and manually pushing your foot downward. Manually rubbing your shin muscles or foam rolling them will also help to relieve tension in the muscle and fascia and promote healing. If you don't already have shin splints, all of these treatment suggestions should be followed in order to prevent shin splints from occurring. Trust me, you don't want to test your luck.

Shin splints happen to the best and worst of runners and it's just kind of one of those things. You may be more prone to them than others, but by following the advice above, you can quickly get back on the road and hopefully prevent any future occurrences.

Bringing Quality & Simplicity to Beginner Runners

I did a Google search the other day for "beginner runner". I was disappointed to see that what appeared were multiple websites offering a barrage of information for the running newbie. I'm not kidding when I say "barrage". There were so many suggestions to wade through. I put myself in the shoes of a person just wanting to learn how to run correctly, and I got frustrated. No wonder so many people give up on the sport!

Running can be made simple...even proper running. My goal as a runner and a trainer is to provide simple tools for proper running that make sense but are still quality. There are too many quick fix products in the fitness industry. Think about it, the fitness industry must be the leader for gimmicks and "make-me-hot-quick fixes". I don't think any other industry comes even close. The problem is that these gimmicks usually don't work because though they may be simple, they're not quality. On the other end of the spectrum, you could spend hours learning about how the body works physiologically, the ideal biomechanical sequence for proper running technique, and the most efficient and scientifically proven methods for progressing. You would get quality information, but it would be far from simple.

Is there a solution for the person who just wants to run correctly while avoiding the quick-fix gimmicks? YES!!! In the works is an e-book that combines quality with simplicity. It makes running so simple, it's ridiculous; however, I'm offering suggestions based on scientific research that world-class runners utilize for optimum performance. It's the best of both worlds! I even chose to publish it for you as just an e-book because we all know our current society thrives on their computer and an e-book is the most accessible and simple method of publishing available.

Run with Endurance: The Beginner's Guide to Running should be available for download shortly. It will be your singular source for quality running information delivered in a simple and doable manner. Check it out at www.dahlmanelite.com!

The Lactate Threshold...the most important piece of training information

Lactate Threshold. What, you ask, is that? I'm sure you've heard of lactic acid and could probably say you're anti-acid (of the lactic variety). It makes your muscles burn, right? Wrong. Let's have a simple lesson in sports science...

When you exercise, your respiratory system, cardiovascular system, and muscles all respond to the intensity, whether easy or hard. A lower intensity is obviously easier, due to the fact that your cardiovascular system can consume and utilize enough oxygen to meet the demands of the muscles. This is termed aerobic, or utilizing oxygen. As intensity increases, your cardio system will have a harder time getting enough oxygen to the working muscles, depending on how fit you are. Soon, if the intensity is hard enough, your body will be running strictly on the fuel that is already sitting in the muscle, since the cardiovascular system can't match the oxygen demands of the muscles. This is referred to as anaerobic (or without oxygen). OXYGEN is key.

At any given moment, even just sitting on your duff, your body produces lactate. It is a chemical byproduct of metabolism. Lactate is not the bad guy. When oxygen is present (as we learned above, at lower intensities when your cardiovascular system is matching the demands of the muscles), lactate can actually be turned into energy. Oxygen helps to remove it from the blood so it can then be used as fuel. So it's actually the good guy! The problem happens when you start working at a harder intensity (pushing into an anaerobic state, or "not enough oxygen"). Because there is a lack of sufficient oxygen, lactate will start to build up in the blood. As it builds up, it has to be "deconstructed", so to speak, and ends up releasing Hydrogen ions in the process. The hydrogen ions put the muscles in a slightly acidic state causing them to "burn". Blame the Hydrogen ions, not the lactate!

So what? (Right about now you're hating science and just want to train.) With training, we can delay the process: meaning, we can cause lactate to start accumulating at a harder intensity. When lactate begins to accumulate in the blood begins of a lack of oxygen sufficiently removing it, we refer to this as the LACTATE THRESHOLD. When you hit your lactate threshold as you train, the lactate is beginning to accumulate and soon you will be exhausted if you go much harder. By knowing when your lactate threshold occurs for you, you can pinpoint exactly at which intensity to train in order to improve the threshold. Why improve the lactate threshold? Because you will be able to go longer at a harder intensity than before. How do you improve the lactate threshold? You figure out at what intensity it occurs for you (and determine a corresponding heart rate), then train hovering around that heart rate for either cruise intervals (4-10 minute long bouts at your threshold with 1/4 the length of rest in between) or long, steady periods of time (15-30 minutes at threshold pace).

I will go out on a limb to say knowing your lactate threshold is more important than knowing your maximum heart rate with the corresponding heart rate zones and even more important than knowing VO2max. Who cares what your maximum values are when you can only perform for a steady state at just 50% of it?! Between two people with the same maximum values, the one with the higher lactate threshold will beat the other one every time.

So, stop training dumb by using the heart rate chart on the gym wall! Train smart knowing your lactate threshold!

"I just want to tone, not bulk up."

vs.

Wow, I swear I've heard this statement a million times. It has become such a catchy phrase that tends to get thrown around aspiring women athletes and non-athletes alike. I think what people mean when they say this is that they want long, lean, and defined muscles with barely any fat on top vs. big hunks of bulky muscle. Makes sense--I don't know of any woman who wants to look "big" per se.

Let's debunk something really quick: muscle tone is actually when a muscle has continuous tension on it. So, let's say, when you're standing up, you're core muscles (those attached to your pelvis and spine) must have a certain amount of tension to hold your body up. It's not really the look of a resting muscle that you're thinking of.

Here's the deal...first of all, women do not have the amount of testosterone in their system as men, which is a natural steroid that causes muscle hypertrophy (or gains in muscle mass). Some women of course have more testosterone than others, but in general, women just do not have the capacity to get all bulky just because they lift a few weights. Steroids would definitely help a girl bulk up, but don't even go down that road.

Second of all, doing a million reps is not going to perfectly create lean, long muscles. It probably won't even challenge your muscles at all, and you'll end up seeing no difference, whether bulky or toned. So get rid of those 3 and 5 lb. weights...girls, you're stronger than that! Instead, choose a weight that is fairly challenging (probably 8-15 lbs.), allowing you to do 10-15 reps, but no more! What will end up happening is your muscles will get stronger and grow in size a bit (but still not huge) and they will have a higher capacity for burning more calories throughout the day (because you have more muscle mass in general). Result: what appears to be a more "toned" muscle with less fat laying on top so you can actually see your beautiful muscle.

Just get it out of your head the toned vs. bulky debate--it's a poor excuse for not strength training. So, strength train to your heart's content and you'll probably like the results. You'll be stronger and feel more fit. Trust me!