THE SIDE BRIDGE: ONE OF THE BEST CORE EXERCISES YOU'LL EVER DO (OR NEED), PART 2

Intermediate Side Bridge

I'd like to talk about the side bridge today for two important reasons: one, the muscles that support the spine laterally, the quadratus lumborum and abdominal obliques, are typically underutilized in many training regimens as most exercisers place their focus on developing the anterior (front) and posterior (back) portions of their core only, and two, if the quadratus lumborum and obliques are trained, it is usually in a fashion that is destructive to spine health and integrity by using exercises that generate high twisting torques.

   In reference to the above, the side bridge will utilize the quadratus lumborum and abdominal obliques without risking your spine health and integrity. Training our lateral support structure is extremely important if we are to build a resilient spine musculature that supports the entire spine in a 360 degree fashion. Having balance in our core muscles that surround our spine not only protects our spine from injury and helps us develop good posture, it also helps us to run faster, jump higher, develop agility, lift heavier and so much more. This is why the side bridge is such an invaluable exercise to any fitness regimen as it increases the strength and endurance of the usually untrained and weaker quadratus lumborum and obliques without causing cumulative trauma to your spine while stimulating athletic prowess.

Today, we'll go over the intermediate side bridge and how to integrate it into a fitness regimen.

Beginner's Side Bridge (top) and Intermediate Side Bridge (bottom)

Intermediate Side Bridge Instructions

1. Lie on your side and prop yourself up on your elbow. 
2. Ensure that your elbow is directly under your shoulder to avoid any unnecessary strain through your shoulder joint. 
3. With your legs straight, place your top foot on the ground in front of your bottom foot. 
4. Place your top hand on your opposite shoulder and press down on it to stabilize the shoulder (easier) or place your arm along the side of your torso (harder). 
5. Keep your spine in neutral, brace your abdomen, squeeze through your glutes (squeeze your butt), and elevate your hips off the ground. 
6. Hold for 5-10 seconds, repeat anywhere from 2-5 more times. 
7. As the exercise becomes easier, increase the number of repetitions as opposed to the length of time.
8. Use a Descending Pyramid while working out. For example, do 4 repetitions of 10 seconds on each side and then take a 30-45 second break. Then do 3 repetitions of 10 seconds on each side and take another 30-45 second break. Finally, finish off with 1 or 2 repetitions of 10 seconds on each side. This ensures quality performance as it allows the muscles to reoxygenate and not cramp up and avoids unnecessary straining and loss of form.
9. This exercise can be done on a daily basis as long as you exhibit good form and are not straining to hold the position. The better the quality and the more often you practice this without straining, the more resilient and protective these muscles will become in protecting your spine and facilitating increased athletic performance. 

Muscles Worked: Obliques, Quadratus Lumborum. They are both extremely important to work as most exercisers disproportionately focus their regimen on the core muscles directly in front and behind the spine. 

Tip: Instead of holding a side bridge as long as you can, do repetitions that last no longer than 10 seconds. This will ensure proper reoxygenation of the tissues and optimal performance for each repetition. 

THE BIRD DOG: ONE OF THE BEST CORE EXERCISES YOU'LL EVER DO (OR NEED), PART 1

The Classic Bird Dog

The Goal of a Bird Dog
The goal of a bird dog is to train the extensor muscles of the spine and gluteals while consciously activating the abdominals in order to maintain a neutral spine posture and minimize spinal loading. There are many exercises out there that train the extensors and the gluteals but compromise the integrity and health of our spines --- the bird dog, when properly executed, does not. In short, the above means this: Let's build a nice backside without wrecking our spines! 

Bird Dog Instructions
1. Start off on all fours. If you have sensitive knees or the surface is hard, put a mat, towel, or blanket underneath them. 
2. Position your hands directly below your shoulders with your fingers pointing forward and position your knees directly under the hips. 
3. Consciously activate your abdominal muscles by bracing them, then lift and extend your right leg straight behind you while simulataneously raising and extending your left arm directly in front of you --- keep your hips level and do not raise your arm or leg past horizontal. Do the appropriate amount of repetitions and switch sides.
4. Make sure to keep the back of your neck in alignment with the rest of your spine. 
5. Slowly return to the starting position slowly by sweeping the floor with your hand and knee before returning to the bird dog position --- this slow, sweeping technique allows your working muscles to reoxygenate and ensures optimum form and stimulation during the exercise.
6. You can hold the extended bird dog position briefly or up to 8 seconds before returning to your starting position.

Level of Difficulty
The bird dog is a simple exercise and is appropriate for most exercisers. However, beginner and experienced exercisers alike may have some initial difficulties with the bird dog: balance issues, flexibility in the shoulders or hips may make it difficult to lift the arms and legs, and difficulty keeping the hips level while performing the bird dog. But fret not as continued practice, with proper form, should alleviate these issues to a large degree. Practice makes perfect!

Muscles Worked
The back extensors (erector spinae, longissimus, iliocostalis, multifidii) and gluteals (buttocks) are the primary muscles used in the bird dog. The abdominals are also used while bracing as well as the shoulders when extending the arms. Most importantly, these muscles are worked without sacrificing the integrity and health of your spine --- an important consideration when performing any exercise.

Tip
The extensor muscles quickly lose oxygen when they contract. To alleviate the loss of oxygen in the extensors while performing the bird dog, try not to hold the bird dog in the upward cycle for more than 8 seconds and slowly sweep the floor on the downward cycle to reoxygenate the tissues to ensure optimum performance. 

McGill, S. (2002). Low Back Disorders: Evidence Based Prevention and Rehabilitation. (2nd Ed).

Seasonal Check-In...And Check-Ups

We've all seen the advertisements and infomercials featuring models with abs chiseled from granite, the gams of a goddess, butts that defy all logic and physics, and arms straight from the statue of David.  And let's be honest with one another when we see these "perfect" specimens: We're all susceptible to this type of hype, as marketers tap into our primal need to compare our physical appearance to each other - this author included - and our desire to appear attractive and healthy. We should not assume that just because someone has a "perfect" body that they're perfectly healthy -- or even in shape. I've known and consulted with many of these seemingly fit people throughout the years, from professional models to the local gym's resident meathead. They may look the part with svelte bodies and rippling muscles, but they were in fact laying waste to their internal health with extreme dieting and supplements, or excessive amounts of exercise, to the point of chronic injury and in rare cases, hospitalization. I'm not saying that a chiseled body and abs of steel mean that a person is unhealthy -- often, these in-shape physiques were hard-earned through healthy eating, sensible exercise, and a whole lot of work and consistency. But, the general rule of thumb -- don't judge a book by its cover -- holds true with regards to health. No matter how fit and fabulous the cover may look, the real story lies within. 

The take-away? Keep an eye on your internal health by scheduling regular check-ups with your doctor; they are as essential in monitoring your overall fitness as trips to the gym. Your health history, family health history, blood pressure, cholesterol levels, blood sugar, prescribed medicine and the like should be considered when creating a personalized fitness plan. Your personal trainer should work with results from your general practitioner in developing the most effective fitness plan to get you great results, both inside and out. There's more to great health than meets the eye, and there's more to fitness than rock-hard abs: something to remember this spring!

The Reasons Why Working Out Causes Weight Gain

• Reason 1: INFLAMMATION

 If you are new to exercising or you're an experienced exerciser starting a new exercise program, you might gain water weight because of inflammation. The inflammation is a result of small tears in your muscle fibers known as microtraumas. The additional fluid that congregates around the inflamed area is just part of the body's defense system. It's also the reason you feel varying degrees of soreness a day or two after a workout. The good part about these microtraumas is when they heal (which is why good sleep and good nutrition is so important), the fibers become stronger and more resilient. Give it a couple of weeks and your body will adapt and your inflammation, and the additional water weight, will lessen significantly. It's just that simple and it's nothing to worry about, so don't be afraid to keep on exercising, increasing your strength and cardiovascularity, and ultimately, burning fat!

• Reason 2: INITIAL STIMULATION OF MUSCLE 

Again, if you are new to exercising or you're an experienced exerciser starting a new exercise program, you may be building muscle more rapidly than you are burning fat. Combine this with a small amount of weight gain from inflammation and you'll be ready to toss the dumbbells out the window along with the weight scale. I have seen this with women who become frustrated because they feel their rear end and thighs are getting fatter. But fret not and be patient, as your fat burning will catch up and surpass your muscle growth, which will lead to the exposure of a nicely toned butt and thighs. In this day and age of instant gratification, it just takes good old-fashioned patience and time to tone your muscles and build up your metabolism enough to burn away the fat---the reward for that patience will be uncovering the beautifully toned figure that was previously hiding beneath the fat.

• Reason 3: BAD BEHAVIOR

Don't be afraid to admit you're doing something wrong. Eating too much, eating too little, lack of nutritious foods, stress, exercising too hard or too often, not enough sleep, stress, drinking too much alcohol, and smoking will sabotage your best intentions to lose weight and get fit. Stop adding more stress to your life and be honest with yourself: are you truly taking responsibility for your weight loss and health or are your behaviors crippling your pathway to success?

The Statue of David took 3 years! Having the patience and work ethic of Michelangelo will produce results.

 
Rome wasn't built in a day; neither was the Statue of David. The human body, like Rome and David, needs time, an appropriate level of care, a good dose of knowledge, and a consistent amount of work to construct better health and a great figure. So don't worry about a little weight gain initially; instead, focus on the factors---exercise, a proper diet, rest---that will help you reach your goals. 

Organic Foods: Are They Worth It?

I believe organic foods are worth the extra cost, and here's why:

• Food producers who are USDA Certified Organic must follow rules etablished by the USDA Organic Standards Board. The USDA Organic rules stipulate that animals must not be treated with hormones or antibiotics, they must have access to the outdoors, and they must consume organic feed. 

• Those rules also state that no synthetic pesticides or fertlizers can be used on veggies and fruits and that they may not be genetically modified, irradiated, or fertilized with sewage (yes, sewage). The more of us who purchase and consume organic foods, the fewer synthetic chemicals and aforementioned pollutants (to both your body and the environment) you will see in your food supply. 

• When you have fewer synthetic chemicals, hormones, and quantities of antibiotics used on industrial farms, you will be less at risk for chronic disease, cancer, obesity, and major outbreaks of E.Coli and salmonella. 

While this all sounds great, I'll be the first to admit that no system is without its flaws and that the quality of organic foods depends on how stringent the USDA is with its inspections and enforcement. Unless you are planting your own foods and raising your own animals, however, it is the best system we have and it gives you the best chance at ensuring that what goes into your body enhances -- not harms -- your health. 

Long-Term Weight Loss Solution

Having trouble staying compliant to a low-carb diet and dreaming of fruit? Low-fat not doing it for you as you quickly shuffle (see:run) by the nut aisle? Does the Paleo diet have you craving that delectable plate of Spaghetti alla Carbonara on the menu? The short answer is, most likely, yes.

Research shows many popular diets result in a modest weight loss, reduced cholesterol, and improved insulin sensitivity with moderate compliance over several months, according to Dr. Eric Rimm of the Harvard School of Public Health. But when these participants are followed over the course of a year, compliance tends to slip and much of the weight is regained. In some studies, women in control groups who didn’t adjust their diets ended up at the same approximate weight as the dieters after one year. See here: http://www.hsph.harvard.edu/news/features/nutrition-obesity-hot-topics-diet-rimm/

Instead of dieting in absolutes, focus on consuming whole foods with an emphasis on fruits, vegetables, legumes (especially legumes!), whole grains, nuts, and small amounts of fish. Why? Well, according to 'Blue Zone' research on longevity, the diet of the longest-lived people on earth is just this. They only consume small portions of meat 4-5 times a month, which is another good rule of thumb. Overall, it's best to consume mostly whole foods, and don't sweat it when you have the occasional serving of meat, dessert, the daily dose of alcohol or a little sugar in your tea or coffee. A little here and there is ok! See here: http://www.theatlantic.com/health/archive/2014/03/science-compared-every-diet-and-the-winner-is-real-food/284595/

Another overlooked, but terrific tool, is to keep a journal on your eating habits. Write it down, or better yet, start pre-planning your menus and check out restaurant websites for healthy food options before you go. Regardless, keeping track of your food consumption keeps you focused on your goal and is a proven technique for weight loss. See here: https://www.sciencedaily.com/releases/2008/07/080708080738.htm  

The best diet is very simply consuming whole foods while practicing moderation. Fancy some fruit? Add in some raspberries with your yogurt. Feeling nutty? Grab a small handful of pistachios. Spaghetti alla Carbonara still on your mind? Enjoy a moderate portion with a glass of wine and a side of veggies... And don't forget to eat slowly and savor each bite.

Last, but not least, don't forget to focus on moving in a natural manner as much as possible. Focus on mild-to-moderate exercise most of the week but don't be afraid to raise the intensity once or twice a week. Long walks, a refreshing swim, lifting weights to boost your lean muscle, a sweaty but energizing run, a dance class, house work, planting a garden, strolling through an art museum, taking the stairs instead of the elevator, 10,000 steps-a-day... Whatever you do, make movement a consistent part of your every day life! 

Keep these tips handy and incorporate them into your daily life:

1. Focus on consuming whole, unprocessed plant-based foods most of the time, let's say about 90% of the time. Stay away from processed foods as much as possible---it's not the end of the world if you eat something processed, just minimize it as much as possible.

2. Aim for having meat once a week and on special occasions. Get most of your protein from legumes, grains, nuts, seeds and consume small portions of fish each day---about 3-4 ounces, or approximately the size of your palm.

3. Eat slowly and savor the food you are eating until you're satisfied, not overly full. Disengage from mindless eating by turning off the TV, laptop,  and putting down that magazine or phone. 

4. Drink alcohol regularly, but not excessively, especially red wine. 4-8 ounces a day, about the equivalent of 1-2 glasses, is all you need.

5. Check your weight and waistline consistently by purchasing a trusty weight scale and measuring tape. If the scale isn't moving downward and your waistline remains the same, eat just a little less each day and keep monitoring your numbers. I'm not advocating you starve yourself as that will not work! Instead, be mindful of making small adjustments in your daily diet until you see consistent weight loss and a slimming waistline while you focus on consuming a balanced, whole food diet that enhances your vitality and well-being.

6. Keep a journal of what you consume and plan ahead before hitting your favorite restaurant.

7. Keep moving! Keep moving! Keep moving! It's not always easy when you start, but if you keep at it and find ways to move consistently throughout your busy day, your energy levels will grow by leaps and bounds and your health, as well as your weight loss, will improve.

8. Last, but not least, remain strong and commit yourself to change!