Categoriespersonal training Strength Training

Strength Training For the Real World

Just to be clear: This blog post has nothing to do with the reality series, The Real World…😉

Speaking of which, I crushed that show in its early days. I watched every season up until Paris (season 13); after that it kinda lost its luster for me. Watching people make out in hot tubs wasn’t my idea of must-watch-tv.

(Excuse me while I go catch up on The Bachelorette).[footnote]Michelle is an AWESOME bachelorette by the way. I can’t say any of the dudes this season are blowing my mind, but my early prediction is that it’ll come down to Nayte and Joe.[/footnote].

Nope, today’s guest post, written by NY-based personal trainer Elaine Studdert (who wrote THIS post on sustainable fitness on this site a few months ago), pertains to strength training as it relates to “real world” activities like yard work, rough-housing with your kids, hauling suitcases, and fighting off a pack of ninjas.

We’re enamored if not programmed to think that the more advanced an exercise or program the better it must be. That couldn’t be further from the truth.

Enjoy!

Copyright: daizuoxin

Real World Strength Training

I’m a proud hockey mom to three boys. As my boys grow older their hockey equipment grows with them. Back when they were just little Mites, I’d carry their bags – which were heavy but manageable.

Fast forward to the Pee Wees and Bantam divisions, those same hockey bags have gotten exponentially bigger in size and weight. Even though they carry their own gear now every once in a while they need a hand. This is one of the many reasons I need to maintain the ability to pick up heavy stuff.

And this is true for everyone, whether it’s a hockey bag or a trash bag. In all of our lives, there will be situations that require heavy lifting.

This is real world training.

Training that doesn’t take place in a gym.

This is the type of training we need more than that weekend boot camp class.

Carrying suitcases, hauling groceries, walking up a flight of stairs, picking up your kids/grandkids, running after your dog, moving furniture, picking laundry up off the floor, etc.

The list goes on and on.

These everyday activities may not seem like a workout. In fact, we usually take for granted our ability to manage these tasks, until it becomes a challenge. That’s why it’s so important to put the work in every day. Being consistent over time will keep you in form to be capable of these everyday activities.

In the healthcare industry these movements are called ADL’s (activities of daily living).

Basic self-care activities that people do on a daily basis. We learn these basic skills as young children. As we play, run, jump and navigate the playground our body is figuring it all out and getting stronger. It’s important to find your adult playground to maintain this functional movement.  Maintaining the ability to perform ADL’s as we get older should be top priority.

So even if we’re not training for a sporting event, we should technically be in training every day for life.

How Do We Get Fit for Life?

Real life requires us to:

Squat – ex. getting up and down from a chair

Hinge – ex. pick something up off the floor

Push – ex. Push a shopping cart

Pull – ex. opening a car door

Carry – ex. holding a suitcase or grocery bags

Training these movements with external resistance or load is essential for maintaining muscle mass. And as we age, we want to hold on to our muscle as long as we can.

This doesn’t mean we have to be become bodybuilders or Olympic lifters. For most of us, this just means picking up some weight and performing these movement patterns 2-3 times per week. Strength training with movements that mimic real life will prepare you for all the activities you do on a daily basis.

It’s really as simple as that.

Where do we start?

The overwhelming amount of fitness information and resources we have access to can be confusing and complicated, especially for someone who is new to exercise.

  • What is the right plan?
  • Who do I follow on Instagram?
  • What app do I download?
  • Which device do I need to monitor my activity?

Breaking it down to the simplest components will make it less intimidating. Don’t overthink it. The quality of the exercises is way more important than quantity. Just start with the fundamentals and take it from there. Put one foot in front of the other and the rest will happen.

Here’s a Sample @Home Workout

A1. Squat: Goblet Squat w/ Lowering

A2. Hinge: Band Pull-Through

A3. Push – Gripless FacePull to Press

A4. Pull – Band Row Rotational Row w/ Weight Shift

A5. Carry – Goblet Carry

 

Carrying some weight, making small gains day in and day out, pushing yourself hard but not killing yourself. It all adds up and keeps us in shape to do the things in life we enjoy.

About the Author

Elaine Studdert is an ACE Certified Personal Trainer based in Westchester, NY. She trains clients virtually and in-person at HealthyFit in Mamaroneck. Elaine specializes in functional movement and kettlebell training. She loves to work with clients who are looking to improve their quality of life through movement. See her most recent article on virtual fitness training at Larchmont Loop.

Follow Elaine on social media: Instagram: @elainestuddert

Categoriesmindset Program Design psychology

10 Suggestions On Your Quest For Sustainable Fitness

Fitness is an individual endeavor.

Everyone has different goals, aspirations, pacing, expectations, and Spotify playlists that get them revved up to exercise.

Today’s guest post, written by Westchester, NY based personal trainer Elaine Studdert, highlights the concept of sustainable fitness and strategies people can use to attain it.

Enjoy!

Copyright: Andriy Popov

10 Suggestions On the Quest For Sustainable Fitness

Sustainable

NOUN

  1. the ability to be maintained at a certain rate or level.

What is sustainable fitness?

Sustainable fitness is a mindset rather than a program. Having the right mindset is the difference between reaching your goals rather than continually chasing them. This is something you can practice for life, at any phase, at any age, at any fitness level.

Sustainable fitness is not a quick fix.

It’s not about getting results in six weeks.

It’s slow and steady versus a quick fix. It’s reasonable and maintainable over the long haul. It’s fitness you can stick to and get lasting results with.

It means working hard but working smart.

Taking this approach doesn’t mean you can’t have hardcore abs, get shredded, or ripped.

Quite the opposite, because if you stick to a plan the sustainable approach works. Any program that promises quick results is probably too good to be true.

Would most of us rather lose 40lbs in 40 days?

Absolutely! The problem with that is what happens after the 40 days? Programs making false promises can lead to burnout or injury.

If the program claims to be insane, it probably is.

Discovering what will work for you is a process, but worth the effort. The potential for achieving your goals grows exponentially once you figure it out.

Here are things to focus on while you search:

1. Consistency Is the Key to Finding Sustainable Fitness

If you attempt to keep up a pace that allows little time for anything else in your life it will be almost impossible to maintain.

Keep a schedule that is manageable with your lifestyle. And once you find it, do your best to stick to it.

2. Expect Ups, Downs, and Bumps In the Road Ahead

Don’t be derailed by an “off day” or a “missed workout.”

In the long run the trajectory will be on an upward trend if you stick to a consistent plan rather than a quick fix. This might sound boring but consistency is the way to success. If you miss a workout don’t try and make up for it and work extra hard next time.

Just move on!

3. Appreciate the Little Things

Take time to celebrate small successes and don’t expect changes to happen overnight.

You are in this for the long haul. Little changes add up over time and compound. Similar to money invested in the stock market, your strength will build over time. Short term gains might be easy to attain but those gains can be quickly lost if you don’t sustain them.

Add a little bit to your portfolio each week and watch yourself get stronger.

4. Work At a Level That Is Easy to Maintain.

If you are at a level 10 for every workout it will be hard to keep that up.

That is not to say you should never go all out and push limits.

However, the majority of your workouts should be reasonable and not leave you so sore that you have to take days of rest to recover.

Think moderation!

5. Keep It Simple

Focus on mastering basic skills.

Try not to be enticed by every new program or exercise that you see. Just keep your blinders on and stick to what works.

That doesn’t mean you should repeat the same workout forever, but mixing things up all the time doesn’t allow for progression.

6. Be Authentic to Yourself

If you have never picked up a weight before then seek guidance from a friend or fitness professional. Don’t try to jump into a fitness challenge that you are physically not ready for.

Build up to it.

7. Know Where You Are and Accept It

Something you did in the gym ten years ago may not be relevant today.

If you are getting over an injury or getting back to the gym after a long hiatus, start where you are at the moment, not where you were in the past.

Be honest and patient with yourself.

8. Move Every Day

Not every workout takes place in a gym.

Take a walk, a bike ride, play a sport, or just do mobility work.

Everything adds up.

9. Find Your Tribe

Being with like-minded people is a huge help in keeping yourself on track.

10. Lastly, Pay Attention to Your Nutrition and Recovery.

Exercise is just one part of the equation. Don’t ignore everything else.

The most important thing to keep in mind while finding your sustainable fitness is to be flexible. Remember that life will throw challenges at you and you need to adapt. If you stay true to practicing the above, you will have the tools you need to be able to navigate anything life throws your way.

About the Author

Elaine Studdert is an ACE Certified Personal Trainer based in Westchester, NY.

She trains clients virtually and in-person at HealthyFit in Mamaroneck. Elaine specializes in functional movement and kettlebell training. She loves to work with clients who are looking to improve their quality of life through movement.

See her most recent article on virtual fitness training at Larchmont Loop.

Follow Elaine on social media: Instagram: HERE