Comments for Thrive PT Blog http://thrivept.net/blog The blog of Megan Hinchley Thu, 02 Feb 2012 10:58:34 +0000 hourly 1 http://wordpress.org/?v=3.2.1 Comment on Why Everyone Should Put Squats Into Their Workout by How to Do Squats http://thrivept.net/blog/2010/03/28/why-everyone-should-put-squats-into-their-workout/comment-page-1/#comment-13881 How to Do Squats Thu, 02 Feb 2012 10:58:34 +0000 http://thrivept.net/blog/?p=716#comment-13881 I don't think most people realise just how vital the squat really is. It is most likely the best muscle building compound exercise out of all of them. Most people begin using far too much weight when they first begin squatting, this is a bad idea. Lift a weight were you are capable to carry out 10 reps, when you are lifting at this weight you can fully concentrate on good form, learning how to perform squats with decent form is going to avoid injuries when you begin putting more pounds on the bar. What's more to help avoid additional injuries from occurring, make sure that your knees are moving directly over the top of the toes. I hope these tips help! I don’t think most people realise just how vital the squat really is. It is most likely the best muscle building compound exercise out of all of them. Most people begin using far too much weight when they first begin squatting, this is a bad idea. Lift a weight were you are capable to carry out 10 reps, when you are lifting at this weight you can fully concentrate on good form, learning how to perform squats with decent form is going to avoid injuries when you begin putting more pounds on the bar. What’s more to help avoid additional injuries from occurring, make sure that your knees are moving directly over the top of the toes. I hope these tips help!

]]> Comment on Powerlifting – Deconstructing the Squat by Megan http://thrivept.net/blog/2011/11/14/powerlifting-deconstructing-the-squat/comment-page-1/#comment-11390 Megan Tue, 15 Nov 2011 03:32:03 +0000 http://thrivept.net/blog/?p=1519#comment-11390 There may be a couple of reasons why you struggle with your squats. 1. Lower back strength: You don't need a lordotic curve to get to a good squat position (I just naturally have this), but what you do need is a strong lower back. When you squat you want to keep an arch in your back, and maintain this arch throughout the movement. If you struggle to hold your arch, you will need to work on strengthening your lower back. Keeping a good arch in your lower back also means you have to keep your upper back tight. 2. Hip mobility: You may struggle to get depth due to a mobility issue in your hips. Before you even put a bar on your back, you should practice your squats with just your body weight. Before doing these practice squats, come down into a squat position and use your elbows to stretch your legs out, by placing your elbows against your kees, palms of your hands together, and push your knees out, and stay in that position for a few sections. Stand back up, shake your legs out, and repeat. This will help increase your mobility and help you get depth in your squats. Do this stretch daily to help increase your hip mobility. There may be a couple of reasons why you struggle with your squats.

1. Lower back strength: You don’t need a lordotic curve to get to a good squat position (I just naturally have this), but what you do need is a strong lower back. When you squat you want to keep an arch in your back, and maintain this arch throughout the movement. If you struggle to hold your arch, you will need to work on strengthening your lower back. Keeping a good arch in your lower back also means you have to keep your upper back tight.

2. Hip mobility: You may struggle to get depth due to a mobility issue in your hips. Before you even put a bar on your back, you should practice your squats with just your body weight. Before doing these practice squats, come down into a squat position and use your elbows to stretch your legs out, by placing your elbows against your kees, palms of your hands together, and push your knees out, and stay in that position for a few sections. Stand back up, shake your legs out, and repeat. This will help increase your mobility and help you get depth in your squats. Do this stretch daily to help increase your hip mobility.

]]> Comment on Powerlifting – Deconstructing the Squat by Pete http://thrivept.net/blog/2011/11/14/powerlifting-deconstructing-the-squat/comment-page-1/#comment-11367 Pete Mon, 14 Nov 2011 11:33:47 +0000 http://thrivept.net/blog/?p=1519#comment-11367 I've always found squats difficult. I find it hard to stick out my butt, and either end up with a rounded spine, or if I try to overcompensate, I risk falling over backwards. It would seem from watching your video that a lordotic spine may prove advantageous when squatting. Is this true? And if so, what should a straight-backed person do? I’ve always found squats difficult. I find it hard to stick out my butt, and either end up with a rounded spine, or if I try to overcompensate, I risk falling over backwards.

It would seem from watching your video that a lordotic spine may prove advantageous when squatting. Is this true? And if so, what should a straight-backed person do?

]]> Comment on Healthy Fast Food in the USA – Eating Well Whilst Travelling by Gaby http://thrivept.net/blog/2011/09/28/healthy-fast-food-in-the-usa-eating-well-whilst-travelling/comment-page-1/#comment-9975 Gaby Thu, 29 Sep 2011 07:53:32 +0000 http://thrivept.net/blog/?p=1456#comment-9975 We loved Chipotle when we were there last year, between the 3 of us we would share 2 burritos. We loved Chipotle when we were there last year, between the 3 of us we would share 2 burritos.

]]> Comment on Healthy Fast Food in the USA – Eating Well Whilst Travelling by Pete http://thrivept.net/blog/2011/09/28/healthy-fast-food-in-the-usa-eating-well-whilst-travelling/comment-page-1/#comment-9963 Pete Wed, 28 Sep 2011 20:54:39 +0000 http://thrivept.net/blog/?p=1456#comment-9963 Although not a Fast Food restaurant, the salad and hot food bars at Whole Foods Markets are great. Typically costing $9 per pound, you can select from an incredibly broad range of both raw ingredients and pre-made offerings. The only catch: it is easy to overfill your container! Although not a Fast Food restaurant, the salad and hot food bars at Whole Foods Markets are great. Typically costing $9 per pound, you can select from an incredibly broad range of both raw ingredients and pre-made offerings. The only catch: it is easy to overfill your container!

]]> Comment on The Dieting Addiction by Pete http://thrivept.net/blog/2011/04/21/the-dieting-addiction/comment-page-1/#comment-5851 Pete Thu, 21 Apr 2011 08:56:14 +0000 http://thrivept.net/blog/?p=1243#comment-5851 This quote nails it: "When people see themselves as being on a diet they instantly feel deprived, and the feeling of deprivation is not a good motivator for life long healthy eating habits". When you are focused on what you are giving up, rather than what you are taking up, the change is almost always short lived. This quote nails it: “When people see themselves as being on a diet they instantly feel deprived, and the feeling of deprivation is not a good motivator for life long healthy eating habits”. When you are focused on what you are giving up, rather than what you are taking up, the change is almost always short lived.

]]> Comment on Swap It, Don’t Stop It! by ED http://thrivept.net/blog/2011/03/13/swap-it-dont-stop-it/comment-page-1/#comment-5008 ED Wed, 16 Mar 2011 05:24:04 +0000 http://thrivept.net/blog/?p=1191#comment-5008 Fantastic animation! I love it - especially the main guy's little balloon hand endy-bits! And the message too :) I'm swapping muesli bars for carrots. :) Fantastic animation! I love it – especially the main guy’s little balloon hand endy-bits!

And the message too :)

I’m swapping muesli bars for carrots. :)

]]> Comment on 10 Fitness Myths Debunked Pt.2 by Megan http://thrivept.net/blog/2011/01/13/10-fitness-myths-debunked-pt-2/comment-page-1/#comment-3676 Megan Sat, 15 Jan 2011 06:20:58 +0000 http://thrivept.net/blog/?p=1124#comment-3676 Thanks for your comments Pete. Below is my response to your questions on stretching and the value of a "warm up" and a "cool down". I hope it answers your questions. <strong>1. Pre-exercise stretching:</strong> The evidence shows that pre-exercise stretching offers little benefit. However, a warm up is very beneficial. A warm up helps to prepare both your mind and your body for exercise. The warm ups I generally prescribe (and do) consist of a general warm-up to increase blood flow to the muscles, such as going for a 5min jog/walk, using a stationary bike etc, which is then followed by more specific 'dynamic movements' that are relevant to the workout. So if you were doing a squat session I would incorporate some light or bodyweight goodmornings, body weight squats and/lunges. I'd also incorporate some spinal twists to lubricate the spine. Doing a general followed by a specific warm up will aid in your performance for the workout. <strong>2. Post-exercise stretching:</strong> Any exercise/movement you aren’t used to doing (or haven’t done in a long time) can lead to muscle soreness post exercise. However evidence suggests that stretching does not aid in alleviating this soreness, but people (including myself) like to do it, simply because it feels good. There is some benefit to stretching post workout though, as part of a cool down. A cool down is beneficial after a workout as it can help your heart rate and breathing turn back to a resting state gradually. A cool down also helps to remove waste products from your muscles, such as lactic acid, which can build up during vigorous activity. A cool down can consist of some light jogging, walking etc and static stretching. I generally stretch (so do my clients) following exercise as it helps relax muscles and aids in maintaing and improving flexibility/range of motion. However as the research shows, it does not aid in injury prevention or decrease post exercise muscle soreness. Thanks for your comments Pete. Below is my response to your questions on stretching and the value of a “warm up” and a “cool down”. I hope it answers your questions.

1. Pre-exercise stretching: The evidence shows that pre-exercise stretching offers little benefit. However, a warm up is very beneficial. A warm up helps to prepare both your mind and your body for exercise. The warm ups I generally prescribe (and do) consist of a general warm-up to increase blood flow to the muscles, such as going for a 5min jog/walk, using a stationary bike etc, which is then followed by more specific ‘dynamic movements’ that are relevant to the workout. So if you were doing a squat session I would incorporate some light or bodyweight goodmornings, body weight squats and/lunges. I’d also incorporate some spinal twists to lubricate the spine. Doing a general followed by a specific warm up will aid in your performance for the workout.

2. Post-exercise stretching: Any exercise/movement you aren’t used to doing (or haven’t done in a long time) can lead to muscle soreness post exercise. However evidence suggests that stretching does not aid in alleviating this soreness, but people (including myself) like to do it, simply because it feels good. There is some benefit to stretching post workout though, as part of a cool down. A cool down is beneficial after a workout as it can help your heart rate and breathing turn back to a resting state gradually. A cool down also helps to remove waste products from your muscles, such as lactic acid, which can build up during vigorous activity. A cool down can consist of some light jogging, walking etc and static stretching. I generally stretch (so do my clients) following exercise as it helps relax muscles and aids in maintaing and improving flexibility/range of motion. However as the research shows, it does not aid in injury prevention or decrease post exercise muscle soreness.

]]> Comment on 10 Fitness Myths Debunked Pt.2 by Pete http://thrivept.net/blog/2011/01/13/10-fitness-myths-debunked-pt-2/comment-page-1/#comment-3650 Pete Thu, 13 Jan 2011 08:42:25 +0000 http://thrivept.net/blog/?p=1124#comment-3650 Another great article Megan. I'm particularly surprised by myth 7. I've read that pre-exercise stretching offers little benefit, but I've always considered post-exercise stretching as an important recovery technique. Personal experience cannot compete with the findings of a meta-study, but this is what I've observed over the years: 1. Pre-exercise stretching is valuable if you are feeling especially tight or inflexible (e.g. an early morning gym workout when the body is cold and rigid). I've hurt my back on two occasions when attempting squats with tight glutes. I now consider stretching essential before a lower body workout (especially if I've just climbed out of bed). 2. Post-exercise stretching is valuable if you're training infrequently. The less I train, the more likely I am to pull up sore/tight. In such cases, I've found stretching after exercise aids the recovery process. This is important, for if I try to run the next day with tight muscles, my form deteriorates, and injury quickly follows. If research throws doubt on the value of stretching, can you comment on the value of the "warm up" and "cool down"? Are these equally redundant? Perhaps we may look at the "warm up" as a form of low intensity stretching? As always, interested in your thoughts. Keep up the good work. Another great article Megan. I’m particularly surprised by myth 7. I’ve read that pre-exercise stretching offers little benefit, but I’ve always considered post-exercise stretching as an important recovery technique. Personal experience cannot compete with the findings of a meta-study, but this is what I’ve observed over the years:
1. Pre-exercise stretching is valuable if you are feeling especially tight or inflexible (e.g. an early morning gym workout when the body is cold and rigid). I’ve hurt my back on two occasions when attempting squats with tight glutes. I now consider stretching essential before a lower body workout (especially if I’ve just climbed out of bed).
2. Post-exercise stretching is valuable if you’re training infrequently. The less I train, the more likely I am to pull up sore/tight. In such cases, I’ve found stretching after exercise aids the recovery process. This is important, for if I try to run the next day with tight muscles, my form deteriorates, and injury quickly follows.
If research throws doubt on the value of stretching, can you comment on the value of the “warm up” and “cool down”? Are these equally redundant? Perhaps we may look at the “warm up” as a form of low intensity stretching? As always, interested in your thoughts. Keep up the good work.

]]> Comment on Beetroot Dip Recipe by ED http://thrivept.net/blog/2010/07/19/beetroot-dip-recipe/comment-page-1/#comment-3476 ED Sat, 01 Jan 2011 01:35:48 +0000 http://thrivept.net/blog/?p=880#comment-3476 Just made this -- delicious!!!!! So easy :) Just made this — delicious!!!!! So easy :)

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