Athletic Core Training - Part 1

This year, the first goal in your personal training regime is to improve your core. Before you can move forward with strength, power, or endurance, it’s important to ensure that you’re able to maintain and control neutral spine. Besides injury reduction, extra core strength means many things:  better balance, better breathing, more agility, more stability, more arm strength, more leg strength, and increased efficiency of energy transmission from all quadrants of your body.

First:

What the heck is neutral spine? Neutral spine is where the all vertebrae and spinal curves are situated in the best alignment to provide the most mechanical strength and facilitate optimal movement.  Everyone’s neutral spine is slightly different, but here’s an easy way to locate and remember what it means for you.

Lie down supine (Face up) on a firm surface. You can put a small block under your head like illustrated in the image, but it’s not essential. Next, slip one hand under the small of your lower back and note how there is a small arch your hand will snugly fit. Good. This is your lumbar curve and it’s essential you have the core strength and to maintain this position to protect your spine. As you lie there quietly on the floor, try to get a strong mental image of how it feels to be in neutral spine all the way from your head to your bum. Concentrate on what you could do to keep that neutral position.  Use this as your guide, and repeat a few times to ensure you concentrate on maintaining neutral spine  often throughout your daily routine, and fitness workouts.

Second: The Core Cylinder

Many people when considering core training usually jump to the mental image of the 6 pack stomach…  Wrong! The big mistake with focusing on the outer muscles (rectus abdominis) is that the core needs to be strong in every direction more like a cylinder or a corset. Strengthening and shortening just the front, or one side of your abdominals will leave imbalance and potentially weakness causing big problems down the line.  So, remember to touch on core movements that address strengthening muscles in all directions like the "core cylinder" in the schematic image below.

Third: Multiplanar Movements

All three planes of movement need to be considered when training to improve your core for optimal function and athletic performance. These planes are the sagittal plane, frontal plane, and traverse plane. And in English … this means the front, the back, the sides, and twist.


a) the sagittal plane refers to front flexion and back extension movements which are the typical forward core crunches, and backward extension. What this means is to balance our your strength gains equally with movements with on opposite sides of the body to maintain ideal muscle tension for optimal function. Many dysfunctions on the body can arise from imbalances in strength or flexibility from side to side, but often can be mitigated with  agonist / antagonist movements ( equally on the front & back). 

 

 

b) The frontal plane in reference to core is the side to side deviation of the spine, or simply adding or taking away from your center line. Strength in this plane might be best exemplified in a  heavy one handed overhead lift. Does your spine sway left or sway right  away from neutral as you push a weight above your head? It shouldn’t sway, and your spine should stay straight. Furthermore, by weight training with one hand at a time, or by employing cross loading exercises, you can gain core strength the frontal plane.

 

 

c) The transverse plane refers to rotation. It’s essential to train rotation and twisting for multiplanar core training movements because it reinforces bilateral cross patterning and is essential to natural human locomotion. Twist and rotation are key components many athletic movements like swinging clubs, rackets, or bats, throwing, dancing, jumping, walking, skiing, boarding, climbing,  and many more.

In summation: Every Core Training Program should identify neutral spine and then address regular exercises that cover movement in all 3 planes of movement lsited above. Although I have my favorites, it does not matter which exercises you use to improve your core as long as you don't neglect any areas mentioned above.

**** Please stay tuned for Athletic Core Training points Four, Five and Six.  It’s so poignant that it will be like a hot punch to the solar plexus….  only leaving you inspired, not expired.

Best

CH  

Fitness Resolutions 2013

As 2012 comes to a close, I think back to what an amazing year it has been. I reflect back on all the profound changes in my personal life, and the huge changes that happened to the awesome people who have employed my services for strength training, core conditioning, athletic testing, assisted stretch, cardio and program design. Big high fives! I feel very lucky that so many unique and interesting people hire me to help lead them towards a life of fitness. But actually… they are the ones who have done all the hard work…  I’m just merely count the reps.

I get a real sense of accomplishment when I look through my 2012 calendar and see how far they all have come. I’m proud to say that every single one of my clients have moved forward in their fitness, and none of them injured: either in the gym, or out playing and doing what they love best. This to me is a great success and a winning combination of training, goal setting, consistency, balance and execution. Go TEAM!

You may be reading here for some words of wisdom for your fitness program in 2013. Perhaps looking for something interesting to add into your New Year’s Resolutions? Well, here it is: …. “Forget About Making Fitness Resolutions!!!”  Don’t put unrealistic pressure on yourself to achieve whimsical goals on December 31st. Enjoy your seasonal holiday. Spend time with your loved ones. Enjoy yourself whether it be eating a few taboo foods, getting out for a walk, skiing the slopes, sleeping in late, riding your bike, doing some weights, swimming at the pool, booking a massage, or curling up next to the fire with a good book or a movie. My point:  Enjoy Yourself.

I say this because every effective wellness/fitness/athletic regime requires taking time off for you recharge and to come back stronger, faster, better. This in the athletic world this is called periodization. Many think that when you train there should always be a linear line of progress heading steadily up. But actually this isn’t the case. The best way I can describe a good health regime is more like the tide in the ocean. It has a rhythm; a flow up, and a flow down. Ideally, the progress should be overall in a positive direction, but for many now might be the time to allow the water to rush back into the ocean. And instead of fighting against the current, you should allow yourself to rest, and use the momentum of the next tide coming in to push you forward. Almost every time I've seen people come back with increased energy… and most importantly consistency and longevity.

Last, goal setting is a really important part of any fitness or athletic program. However, it just doesn’t have to be done right now while you are soaking up the seasonal festivities. If you’d like a tip on how to be most effective with goal setting, here’s a guide that will help you get the most of your planning. Be “SMART”. Specific, Measurable, Attainable, Relevant, and Timely. Try to address each aspect of this acronym and apply it to your goals/program. And remember…  A goal without a timeline …. is just a wish.

Happy Holidays and here’s to your health in 2013.

CH

Sea to Sky Wellness

http://www.squamishwellness.ca/

Have you ever traveled the 99 North from Vancouver to Squamish, Whistler and Pemberton?

Well, if you haven't already - then chances are you should consider the trip. Not only is it one of the most scenic highway drives I've ever encountered, but it's also the gateway to some of the richest outdoor recreation experiences Canada has to offer.

... And when you come to visit such thriving communities it can be hard to find out what's happening, or narrow down the services to find the right people to help improve your wellness. Visit our friends at the Squamish Wellness Directory to find practitioners, blog posts, and up-to-date information about some of the best health experts out there. http://www.squamishwellness.ca/

From Kinesiology to Naturopathy and Massage to Yoga. It's all there.

What exactly do we mean by Outdoor Recreation.... 

... to name a few

Hiking, Cycling, Skiing, Snowboarding, Cross Country Skiing, Climbing / Bouldering, Camping, Horse Back Riding, Golf, Sledding (Gas or Dog powered), Motor Biking, White Water Paddling, Mountaineering / Back-country Travel , Kite Surfing / Wind Surfing, Sailing, Fishing / Hunting, Logger Sports, Lacrosse, Swimming / Lake Jumping, Conventional Sports ( Soccer/ BaseBall/ Hockey/Football)

For more info about Squamish Wellness Directory visit: http://www.facebook.com/SquamishWellness

Or email: squamishwellness@mail.com

To Your Good Health!

CH

Bentall FloorPlay 2012

Saturday November 24^th 2012 we kicked off the second annual Bentall FloorPlay Tournament. What’s this you ask? Well, we first conceived the idea for a ball hockey tournament in 2011 to try to take advantage of the 12 levels of parkade which resides at the back entrance to the Athletic Club. The parkade is often empty after business hours and with some careful consideration, we decided ball hockey was most suited for our underground sporting arena. Voila – FloorPlay!  So, this year’s event was a huge success and big thanks to the 10 teams and 4 sponsors for coming out and bringing such enthusiasm and fun personalities to the event.

It seems our equation for success was simple and timeless…  Hockey, Music, Beer and Pizza!!!

Before I tell you more about the proceedings of event day, I want to tell you a little more about our partner and charity for the event: Inspire Health. They are an integrative health care clinic in British Columbia that provides cancer care programs for all walks of life. Whether you’ve been diagnosed with cancer, or have someone close to you who’s been affected by cancer, or even just trying to decide what are the best choices to avoid cancer… then InspireHealth is there for you.

InspireHealth is a group physicians & health care professionals who have created cancer care treatment and wellness programs to manage people’s care based on the newest knowledge and evidence based research regarding cancer and prevention. They coined the term “thrivorship” which implies that thriving in your life through a healthful diet, physical activity, stress management, psychosocial support, community involvement, and avoidance of environmental toxins, are all key ingredients to avoid cancer, and recurrence.

We’re proud to report at we collectively raised $3430.00 for InspireHealth through the 2012 Floorplay event. Also big congratulations to Mike Pover at Rize Alliance for winning the Bentall Shield who personally raised $625 as well through his team the FloorSkins raised an astounding $1075. Wow excellent work!

Last, the winners of the 2012 Bentall FloorPlay tournament was Architrix Design Studio in a nail biting 13-12 finish against KPMG. The score was actually tied 12-12 at the final whistle and went on a further 6 minutes of sudden death overtime. It was amazing to see two teams so evenly matched and perform under pressure. The stick handling was near perfect and it was amazing to see the hockey skills and occasionally the ball magnificently plucked out of the air off the stick to save a goal. Voted Most Valuable Player  for the tournament – Chris Guy, and Man of the Match David Hasson for ripping in the tournament winning goal.

Best Attire and Team Spirit: Multiple Scorgasims

Overall Ranking

1^st: Architrix Design Studio

2^nd: KPMG

3^rd: Marsh

4^th: Shockers ( BC Paramedics )

5^th: SmytheRatcliffe

6^th: Floorskins

7^th: Abbarch Architecture

8^th: Multiple Scoregasms

9^th: Panthers

A big thanks to the Sponsors: SmytheRatcliffe, KPMG, Marsh, Architrix Design Studio, Arbonne: Johanna Hunt and Annka Raskin and Dj All Tunes.  Thanks to Robin Russell, Mike Hall, Greg, Bentall Kennedy, Bro Jake at Rock 101.9, InspireHealth, Lionel Wilson, Sinead Keane, Dale Walters, Brian Kaplain and Ben and the Rigside Lounge…  This event would not be possible without you.

2012 FloorPlay Ball Hockey Rules

Hello Ball Hockey Enthusiasts! Just a little update regarding the Event set for Saturday, November 24th 2012. The Bentall Centre Athletic Club will open at 9am to Welcome you, and get the ball rolling! For the next hour, we'd like you to get the members of your team organized and waivers signed and warm up. At 9:45am we will all gather in pakade for a little kick off, and the first Ball will drop at 10am.

Please remember to bring warm clothes and perhaps a Blanket and your dancing shoes as it can get chilly in the parking lot between games. Food and Beverages will be provided to all teams from the Ringside Lounge.  The event is expected to run until 4/5pm. A final draft of tournament schedule will be posted here by Thursday, November 22nd. 

 Bentall FloorPlay Rules

4 on 4 Ball Hockey. Seven Per Team

2 x 10 minute half’s. 5 mins between games

Waivers signed by before tournament by all FloorPlay hockey participants

Gloves will be worn at all times.  Helmets and eye-wear encouraged

One female per team, and each female must attempt to play the equivalent of one half per game.

Closed toed shoes are mandatory

Free shot at center will be awarded as penalty for any of the following infractions:

i)                   No body-checking or over aggressive contact. 

ii)                 Checking a player while retrieving a ball from the corners is prohibited.

iii)               No sticks above the waist (as a normal high stick is shoulder).

iv)               No handling the ball in front in defense or in front of net.

v)                 No goal tending or stepping into the goal crease by either team unless the ball has already entered the crease.

vi)               No diving. All Players shall remain on their feet.

vii)             One cannot score from your own side of half.

Bentall FloorPlay 2012 - A Ball Hockey Tournament

Are you a sports fan? An aspiring hockey player? Someone who wants to make a difference towards cancer care in British Columbia?  If so, we need you and a team of your friends or colleagues to join us to help change the game of cancer care with the Bentall FloorPlay – A Ball Hockey tournament!  Support InspireHealth, Canada’s leading integrative cancer care centre, providing world-class survivorship programs for cancer patients and their families. www.inspirehealth.ca

To Register CLICK: http://Bentall-Floor-Play-2012.kintera.org/faf/r.asp?t=3&i=1046566

You will be playing for the coveted Bentall Cup … which looks suspiciously like the Stanley Cup … but nicer. The names of the players from the winning team will all be engraved on the Bentall Cup. The team that raises the most funds for Inspire Health will be awarded the coveted Bentall Shield.

Floor Play Hockey Tournament

Saturday, November 24^th 
at The Bentall Centre Athletic Club

Lower Plaza of the Bentall Four
1055 Dunsmuir Street Vancouver

To Register CLICK: http://Bentall-Floor-Play-2012.kintera.org/faf/r.asp?t=3&i=1046566

Tournament Details - The second annual Bentall Floor Play Ball Hockey Tournament will be held in the Thurlow Parkade of Bentall Tower Four.  Sixteen teams will go head to head in a 4 on 4 double-knock style tournament. Proceeds will go to InspireHealth, Canada’s leading integrative cancer care program.  

The event starts at 9:00 am on Saturday, November 24^th. The first ball will drop at 10am. Complimentary refreshments and food will be provided for players in the Ringside Lounge. All participating teams will receive T-shirts, food, refreshments and a chance to win the “Bentall Floor Play Ball Hockey” cup. DJ Alltunes will be mixing it up all day to provide a festive atmosphere that will rock the downtown core!

Each team of 4 is allowed to invite up to three subs (who are included in the entry fee) to a total of 7 per team. Extra players are encouraged to make a donation to InspireHealth instead of a registration charge. The tournament will consist of 16 teams, the games will be officiated, played 4 on 4, and consist of two 10 minute halves.

Floor hockey players are reminded to bring a hockey stick and gloves . We encourage co-ed teams. Games feature small nets without goalies and non-contact fun hockey. Friends and family are welcome to play or just come and enjoy the event.

To Register CLICK: http://Bentall-Floor-Play-2012.kintera.org/faf/r.asp?t=3&i=1046566

The registration fee is $50 per player or $250 for a team. Please call the Bentall Centre Athletic Club (604) 689-4424 and ask for Robin Russell for more registration details or email cameron.a.hunt@gmail.com.  Invite your family and friends to come down and play. If you don’t have a team to join, then sign up as an individual and we will draft you to a team. 

The Bentall Floor Play tournament takes place on levels 1 and 2 of the Thurlow Parkade, which can be found on the cul-de-sac of Eveleigh Street, just off Thurlow Street between Dunsmuir and West Pender. You can also find the Tournament by entering the Bentall Centre Athletic Club, which is located in the lower plaza of the Bentall Four at 1055 Dunsmuir Street Vancouver. www.bentallcentreathleticclub.com


GOLD SPONSORS:

SILVER SPONSORS: 

Hell on Heels!!

As much as I hate to be the fashion police, (but after seeing this image) I’m forced to turn on the bright lights, get out my ticket pad, and write a few fashion citations. I know that high heels can be the finishing touch on any nice outfit, and how tempting it must be to just slip on those pumps and power through the day, but now I have to lay down the law, and send a discouraging message to those who frequent wearing high heels.

The first issue is with Posture. Clearly you can see from the first image that high heels make you step on the forefoot in what’s called plantar flexion. This causes the wearer to readjust the body to maintain balance…. the lower body leans forward, and the upper body leans back to compensate. It’s defiantly not your usual standing position. And what’s most concerning is your muscles and tendons are quite malleable and the tissues will respond and adapt negatively to the stress and tension through the distorted posture from high heels.

In regards to gait (steps), high heels don’t allow the wearer to push off the ground with as much force with the toes, this causes a need to bend the knee more, and use hip flexors to provide locomotion. This again throws off your balance, and can lead to lumbar (lowerback) flattening and displacement which is then transmitted upwards to the thoracic and cervical spine (upper back). Over time, the result can be pain and repetitive stress injury.  Heels increase compressive forces (Valgus) on the medial knee and is often linked to knee ache and in extreme cases can be a factor in the onset of osteoarthritis.

When it comes to the ankle, high heels shorten the gastrocnemius and soleus (calf) muscles and have been shown to increase forces through the Achilles tendon. This disrupts the distribution of force through the plantar fascia which has a continuous and direct myofascial link through entire superficial back line of the body. The fascia of the superficial back line starts in the toes, goes up the legs, through pelvis, back, and neck and then finally over the head through the exrtacranial fascia to finish the supraorbital ridge (above the eyebrows). My point is that if you have issues in any of the areas just mentioned, and you frequent high heels, I’m sorry to say that’s likely fashion that’s causing your dysfunction.

So, what to do? I’d like to keep it simple and say don’t wear’em. But… I’m sure some ladies out there can’t quit cold turkey. So as a rule: stick to heels under 2 inches, or at least alternate days between flats and heels. And last, if you must keep your fashionable foot favors, please only wear them for special occasions. And remember it’s not a fashion crime to feel comfortable and pain free.

Yours in Health

CH