Congratulations to our Personal Trainer, Laura DeVincent, on Becoming a Pre/Post Natal Exercise Specialist

A Little Bit About My Pre/Post Natal Exercise Certification

As you may or may not know, as of this past August I am a pre/post natal exercise specialist! I’m up one more level of awesome!

All jokes aside, it’s a very very cool certification and I’m ecstatic to be able to help this very special population. Although the process of getting certified was long, it was enriching and definitely worth it.  Some of my requirements were:

1. Read “Exercising Through Your Pregnancy” by Dr. James F. Clapp

Dr. Clapp is a leading researcher in this very specific arena, and his book offers ground breaking information. He talks about how pregnancy was once viewed as a sickness, whereas in reality perinatal women can do just about anything that their non-pregnant counterparts can. He covers the physiological changes that occur when you become pregnant, the benefits of exercising during pregnancy (there’s a lot– more on that later), and how to program and monitor.

2. Read a ~200 page manual written by my certification creators, Kim Nelli + James Goodlatte

This manual is something I refer to frequently. It sort of fleshes out details from Clapp’s book and goes into more detail about structural considerations, corrective exercise, movement assessment, primal movement patterns (breathing, squat, lunge, twist, bend, push, pull, single leg balance), and actual program design. There is also a separate manual for post-natal fitness that digs into the emotions of child birth, hormones and nutrition. What I like so much about this certification is that Kim and James really explore a holistically healthy pregnancy, as opposed to just focusing on exercise.

3. Complete about 10 written quizzes to submit for feedback

4. Review and Learn the latest ACOG guidelines for absolute and relative indications to exercise during pregnancy

These are very pregnancy-specific issues to be mindful of as a trainer, or if you’re pregnant yourself. Some absolute contraindications include persistent 2nd or 3rd trimester bleeding or pregnancy induced hypertension. Some relative contraindications include severe anemia or poorly controlled thyroid disease.

5. Video record 2 movement assessments, 1 for prenatal and 1 for post

6. Video record a 60-minute session

A big thanks to my stellar client Christina for allowing me to film our session!

7. Have 2-5 skype meetings with James to discuss videos

James gave great feedback and really encourages his FitForBirth trainers to think critically.

I’ve learned way too much to ever summarize in one blog post, but to give you an example… here are some benefits to exercising during pregnancy:

For Moms:

1. Less weight gain

2. Less labor pain

3. Less pregnancy discomfort

4. Decrease in need to artificially rupture membranes

5. Decrease in need for episiotomy (2-4″ incision along the vaginal wall)

6. Decrease need for operative intervention

7. Decreased time in labor

For Babies:

1. Increased physical health scores

2. Increased intelligence scores

3. Fewer fetal interventions

4. Fewer pregnancy complications

5. Increase nutrient delivery to fetus

These are obviously not exhaustive lists, and I can’t emphasize enough the importance of staying active during pregnancy. Many people view pregnancy as a time to be lazy and excuse a poor diet because they’re hormones are telling them to eat a double mac. Quite the contrary. Pregnancy is a time to pay even MORE attention to your health– you’re creating another human for pete’s sake! I’ve had a few pregnant clients at this point, and it’s honestly pretty cool to empower them to continue to lift and engage in interval training.

Lastly, I want to give you some insight as to how a session with me actually goes down. 

The session is broken up into 4 components. We spend the first 10-15 minutes doing some breathing drills to turn on the diaphragm, TVA and deep core muscles. Kim and James refer to this is awakening from ‘core amnesia.’ The next 25-35 minutes are dedicated to functional training. During this time I will go through specific corrective exercises, and my usual strength training programs. After that, we spend 10 minutes in what’s called Labor Training. Labor training is basically HIIT with a recovery period using imagery. I let my ladies choose their form of conditioning (ball slams, mountain climbers, sled push etc), and I walk them through the imagery. The work/rest intervals are supposed to simulate how actual contractions occur, starting with shorter work periods/longer rests, and gradually moving to longer work/shorter rest. Then whatever time is remaining is used for gentle stretching and relaxation. The ladies leave the session with a sense of achievement, confidence and calmness.

So far, I’ve been meeting with my pre/post natal clients in 1-on-1 sessions, but I’d also like to start a small group training program so that ladies can get the camaraderie and encouragement from fellow preggo’s.  :)

If you or anyone you know is interested in pre/post natal training, please contact me at ldevincent@fitcorp.com.

-Laura DeVincent, Personal Trainer at Fitcorp's 125 Summer Street location

Source: http://lauradevincent.wordpress.com/2012/10/11/a-little-bit-about-my-prepost-natal-certification/

Kettlebell Swings vs. Deadlifts

Are Heavy Kettlebell Swings Better Than Deadlifts? 

by Bret Contreras – 9/18/2012

The kettlebell swing is an incredible exercise, but it's also quite polarizing, as strength coaches seem to either love it or hate it.

I've spoken to coaches in America, Europe, Australia, New Zealand, and Canada, and I always get the same two opinions. It's either something like, "I love the kettlebell swing, it's a great tool for teaching proper hip movement and for conditioning the glutes and hamstrings," or something like, "The kettlebell swing sounds good in theory, but my athletes need heavier loads to induce adaptations. Therefore I'll keep squatting and power cleaning."

I can understand both sides of the equation. What the coaches with the latter opinion fail to realize is that the hip extension torque requirements of a lighter kettlebell swing can indeed match that of a heavier clean or snatch, due to the inherent arced motion of the kettlebell.

You must absorb eccentric loading and then reverse the kettlebell forward and upward, whereas in the case of the Olympic pulls you simply accelerate the barbell upward and then catch it up top.

For this reason, the classic argument suggesting that power outputs of kettlebell swings can't match those of power cleans and snatches isn't accurate, but you must take into account the resultant (horizontal and vertical) data to realize this.

However, I agree with the premise that a 35-pound kettlebell won't do much for increasing a lineman's hip strength – heavier loads are indeed needed as they lead to greater force production, which is always important! But force isn't the only variable important in sports, power is a critical component, and the swing is an excellent movement for hip power.

Perfect Swing Form You Know it When You See It

 

First I'd like to discuss kettlebell swing form. I'm sure the RKC folks have scrutinized every last detail about the swing and have come up with the best possible way of teaching it. And since I'm not RKC-certified, I'm not quite as qualified as those folks to discuss kettlebell swing form.

However, I'm obsessed with biomechanics and a student of movement in general. And for this reason, I know a perfect kettlebell swing when I see it. There's a certain beauty to the motion that's hard to describe.

Here are some general rules you want to be aware of:

• A proper set up (sort of like a center hiking a football) is with high hips, a solid arch, and the kettlebell out in front to allow for proper "hiking" of the first rep.
• The feet stay planted firmly on the ground – there's no rising onto the toes.
• The movement's emphasis isn't on sinking down into a squat, but rather on hinging around the hips. There's a considerable range of motion around the hip joint with the torso position nearly parallel to the ground at the bottom range of motion.
• On the way down, the lifter shifts his weight forward a bit and the knees bend and travel forward slightly. On the way up, an explosive hip action characterized by a strong gluteal contraction raises the kettlbell upwards and the lifter shifts his weight backward a bit.
• While the kettlebell is near the body, it stays close to the "privates" and never sinks below the knees.
• A neutral spine (no lumbar flexion at the bottom or hyperextension at the top of the movement) position is maintained with very slight anterior pelvic tilt at the bottom of the motion and very slight posterior pelvic tilt at the top.
• The posterior pelvic tilt and glute contraction is maintained while the kettlebell travels upward and away from the body and is held until the kettlebell drops back down and returns near the body.
• There's no excessive contribution from the arms; for the most part the hips drive the kettlebell to its peak height, which is around shoulder-level.
• A neutral neck position (no cervical hyperextension) is maintained throughout the movement.
• The goal isn't to learn how to use momentum and conserve energy – it's easy to figure out how to "cheat" during the swing. Rather, the goal is to achieve a maximal glute contraction to drive the kettlebell forward and upward explosively while adhering to excellent technical form.

Source: http://www.t-nation.com/free_online_article/most_recent/are_heavy_kettlebell_swings_better_than_deadlifts#.UGGoAlw3XQY.email

Exercise Your Style: Show Support for Your Girls!

SHOW SUPPORT FOR YOUR GIRLS!

Over the past month I have accumulated a total 6 new sports bras. The best part about this is that they were all for free! Thanks to my Mom’s lack of sports bra knowledge I now have enough sports bras in my wardrobe to get me through 2 weeks of  working out without having to step foot in the laundry room! Fantastic!

Each sports bra came with a different reason why it got the boot- “I feel like I’m suffocating, there’s just NOT enough support,” and my favorite “the girls hang too low making me look flat as a board." Mom had a good point on this one, not wanting to look flat as a board and certainly not wanting your chest to lack perkiness are in fact good reasons to get a new sports bra. Now I’m not advocating padded push-ups at the gym, but I’m sure we can all agree with this one and admit that we women want a bra that’s going to accentuate our womanly figures-even if we are sweating like men.

So after calculating the amount of money my mom wasted on purchasing ill-fitting sports bras I decided to do my homework and come up with guidelines on what you ladies should be looking out for when it comes time to purchase a new sports bra. After all, it’s not merely about how the bra makes you look, but most importantly the functionality of it. The fashion part of the bra is import too-but ladies lets try and think buying for function first on this one!

Basic Tips before the Purchase:

- TRY IT ON! Don’t depend on tag to tell you if it fits! Brands vary in size!
- JUMP, MOVE, RUN in place to make sure you are being supported.
- Bra should NOT move, twist or ride up- these signs of wearing the WRONG size!
- Too small if-you’re popping out at the top or sides of bra & band is too tight making it hard to breath.
- Too big if- bra wrinkles, sags & bags.
- DON’T buy just cotton fabrics, they don’t hold shape once drenched in sweat.
- Look for synthetic mixes-Lycra Spandex, Supplex Nylon, Polyester.

Determine Your Size:

Measure yourself before –basing on last bra purchased is not as accurate due to the constant change in a women’s body.

Chest size: Measure around your chest, under the arms and just above the breasts-If an odd # round up.

Cup Size:  Measure around the fullest part of your bust.

If measurement is between numbers- round up or down, to nearest whole number. Subtract your chest size from your bust measurement. Difference between these two #s is your cup size.

Choosing A Style:

Encapsulation: Two separate cups that surround and support each breast. (Bra has hooks, zippers, etc.)

Compression: Has a band of firm fabric that compresses the breasts against the body.

Combination: Combination of both-has the highest support.

Bigger Busted (C cup & up): Look for thicker straps- “Encapsulation” style- bras that don’t “smoosh” you, but shape. *Racer back bras help take tension off shoulders.

Smaller Chest: Don’t need much support-go for comfort-light fabrics-padded to enhance bust.

Level of Activity:

Finding a bra that will support your level of activity is crucial.

Example: 

Higher level of activity = More Support

(Running, step class, biking = High Impact)

*Most manufacturers indicate the level of activity that the bra is meant for on the label.

Sources:

http://www.shape.com/lifestyle/beauty-style/5-tips-find-perfect-sports-bra
http://www.movingcomfort.com/Sports-Bra-Fitting-Room/sports-bra-fitting-room,default,pg.html