When Exercise Becomes Overtraining and What to do About It

When Exercise Becomes Overtraining and What To Do About It

Every week we wake up and know that eating healthy and exercising on a regular basis is an essential part of our physical and mental well being. Exercising most days of the week for approximately 30-60 minutes not only helps keep our hearts and bodies healthy, but also helps us reach our aesthetic goals. Yet sometimes exercise can lead to an extreme, and our bodies start to go into what is called overtraining syndrome.
What exactly is overtraining? Some of the common signs and symptoms that come when our bodies are put under too much stress related to exercise without adequate amounts of rest can be a washed-out feeling, fatigue, lack of energy, pain in muscles and joints, sudden drops in performance, insomnia, lack of appetite, and decreased immunity. Now it is hard to predict or diagnose overtraining since every body is different, but here are some tips to ensure that you workout your hardest and your best every time you suit up for that run, bike, swim, or weight training workout without letting your body get into an overtraining mode:

1. Adequate amounts of rest: It is safe to workout every day, but you want to make sure you are changing up your routine and the muscles you are working. For example, if you do a heavy lifting day of legs, light cardio the next day or an upper body and core routine would be the best decision to make to ensure adequate recovery of your legs from the previous days workout. An esteemed colleague once shared an analogy with me that I will share with you here: "your body is like a flower or a plant and needs water to grow, but if you overwater it, it will eventually shrivel up and lose its strength and life." Now you are not going to shrivel up and die like the plant is, but if you continue to break down your muscle tissue and never allow for it to rebuild and grow, you will not receive the benefits that drove you towards your goals of working out in the first place.

2. Make sure your are fueling your body: Just like a car your body needs fuel or food to survive and to continue to grow and get stronger. If you let your body get to empty and do not refuel it, in time you will be doing a disservice to your health rather than a service. Your body will eventually start using the lean muscle tissue for energy and in turn can cause your metabolism to slow down. Thus instead of rebuilding your muscle tissue, you will be diminishing your muscle elasticity and strength. To ensure you are getting enough calories break your meals up throughout the day into 5-6 mini meals. That way you can help prevent extreme drops in blood sugar and ensure that your body and your metabolism are running like a ferarri.

3 Adequate hydration is key: Just like food your body needs water in order to maintain and continue to grow as well. The basic rule of thumb is to try and drink half your body weight in ounces each and every day. Now I know that seems like a lot, but, for example, if you are a 140 lb. woman and you divide half your body weight, that is a baseline of 70 ounces per day. 1 sports tops water bottle is approximately 24 ounces, so drinking three of those throughout the day is not too bad. An easy way to ensure you are drinking enough water is accessibility and accountability. Try leaving water bottles or filtered water pitchers in your fridge at home or at work. Also try and replace water for the normal soda, tea, or coffee you may order when you go out to lunch or dinner.

4. Treat yourself to a deep tissue or sports massage: When our muscles get tired and tight, a great way to release the tightness and cleanse your body of unwanted toxins is to get a relaxing massage. Not only will this help release some tension that has been built up due to exercise, but it will also help clear away unwanted toxins in the body and give you some peace of mind. Massage greatly benefits not only your body but your mind as well. I would suggest adding massage in on a monthly basis if possible.

Exercise should be an essential part of your daily regime, but making sure you are getting plenty of rest, fuel, and hydration is important. Not only will this help ensure that your goals will be reached and your body will continue to grow and get stronger, but you will limit the chance of setting your body up for overtraining.

Mindful Eating by Ashley Haug

Summer is the perfect time to take a closer look at not only what we are eating but how we eat, in order to help us from falling into the trap of over indulging at all those upcoming parties and barbeques. Research shows that practicing more mindful eating can help you stay healthier, and even lose weight!

What is mindful eating? It’s simply slowing down and taking more time to really savor your food and avoid multi-tasking; paying more attention to enjoying the food and listening to your body’s cue to tell you when you should start and stop.

Often times eating becomes more of an automatic behavior than it should. In order to break this habit it is important to evaluate your personal eating habits and find ways you can become more mindful of what you are putting in. Follow these 5 steps to become more mindful in your eating habits.

1. Ask yourself if you are really hungry. It is important to determine if you are eating because you are truly hungry or if you are trying to satisfy another need. Taking time to assess your hunger and making sure it is not simply emotionally-driven can help you curb habits of automatically snacking and lower your risk for overeating. Try rating your hunger on a scale of 1 to 10, where 1 is ravenous and 10 is full and try to eat when you are at a 4 or 5 so you can make smart choices. Begin to slow down when you reach a 7 and re-assess to determine if you should push your plate away.

2. Spend more time at each meal. This should be a little easier during the summer where we may not be as rushed as we are throughout the rest of the year. This is the perfect opportunity to plan more relaxed, sit-down meals where you can take time to give your full attention to the task at hand, eating! This will give your brain the proper amount of time to recognize you have reached satiety. This can also help reduce your risk of binge eating and lower your risk for high cholesterol and cardiovascular-disease risk factors, as well as decrease stress.

3. Use all five senses when eating. Take time to sit at the table instead of your computer desk or counter and engage each of the five senses when you eat. Just as a child inspects his or her food you should let your eyes indulge on what you are about to eat, smell it, taste it, enjoy the unique texture and enjoy listening to those you are eating with compliment you on your culinary skills. Try even putting your fork down in between bites to really savor each item.

4. Turn off that TV, radio or computer; put down your newspaper or book. Go ahead and Tivo your favorite show, you have a date with your plate waiting for you. Limit your time spent doing these multi-tasking activities and you will be able to pay better attention to what is going on in your mouth and more importantly, you will be able to hear and recognize those visual and mental cues of fullness.

5. Enjoy your dessert. Work on leaving the diet mentality behind and give yourself permission to have that piece of chocolate, or your favorite dessert. Simply set some initial boundaries. For example, try reaching for single-wrapped pieces of chocolate or save half of your piece of cake for another indulge-session later in the day or week. By allowing yourself to enjoy, you can help offset those intense cravings and avoid binging on every sweet in sight.
By becoming more mindful this summer and breaking the cycle of restricting our eating, binging and then feeling guilty, we can truly enjoy our food and all of the benefits it can bring us. Before you eat, ask yourself how you want to feel when you get done, determine your intention, and then use these five tips along the way to make your summer more relaxed and to improve your mind-body connection.

Ashley Haug, CPT CMT has a B.S. in Biochemistry from the University of California, Santa Barbara. She specializes in Pre/Post-natal Exercise and Nutrition, Post-Rehabilitation and Sports-Specific Training and Nutrition. She can be reached at Ashley@ConditioningSpecialists.com for more information and nutritional advice.

You Are What You Eat by Melanie Elkin

Every day when we wake up we have choices. We can choose to nourish our bodies first thing in the morning with nutritious foods that will sustain us, and then we can choose to continue on the “nutritious” path throughout the day. I say nutritious in quotations because of course there is always room to indulge. We also have other choices - like skipping breakfast, or reaching for foods that may not nourish our bodies and set us into a downward spiral for the rest of the day.

When I classify foods for my clients I don't approach it from a “good” or “bad” way of thinking, but rather a “nutrient dense” and “nutrient less” way of thinking. I live by the 80/20 principle - if 80 percent of the time you eat balanced meals with healthy carbohydrates, fats, and proteins, then 20 percent of the time you can splurge, because otherwise you are not living and enjoying life. Once this way of thinking becomes a habit rather than an afterthought, you will find that not only are you reaching for the more nutrient dense foods but your body actually craves them. Why is that? It takes 21 days to make a habit; once your body is in the habit of exercising regularly and eating more nutrient dense foods, the habits of reaching for the bag of potato chips or eating the double hot fudge sundae at night dissipate and it becomes second nature to reach for the banana or the hummus and carrots. Your endorphins are increased from the exercise routine you are following and your metabolism is also gearing up, which leads to a psychological switch from unhealthy patterns to healthier patterns. Here are some ways you can start switching your eating patterns today and truly be happy with the statement “you are what you eat”:

1. One of the most important things you can do to set yourself up for a healthier eating routine is trying to eat 5-6 small meals throughout the day. By breaking up your meals not only will you feel more satisfied, but it will also lead to fewer cravings because you will never get to that point of extreme hunger. When we are led to that point we often make unhealthier decisions. Each Meal should try and consist of a healthy balance of carbohydrates, fats, and proteins equating to 300-400 calories depending on body mass, gender, and Resting metabolic rate ( for more information on this you can always contact one of our elite personal trainers out of Conditioning Specialists.)

2. Start small. Set yourself one new goal a week. For example your goal for this week could be to eat breakfast every day. After a week eating breakfast everyday won't seem so hard. From there you can continue to set your goals and reward yourself each time you succeed with non-food related items, like a new pair of shoes or a pedicure.

3. Replace as many processed foods in your diet with whole natural foods. Most items that come in a box or have a list of ingredients that you cannot pronounce are those foods that you should save for your 20 percent of the time splurge.

4.Late night snacking...Eating past 8 o'clock is not a bad thing on its own, but rather it is what you eat past 8 o'clock that makes the difference. Eating high calorie, high fat foods are not the best choices to make when late night hunger strikes. Instead reach for lower calorie, nutrient dense foods, like a whole grain cereal with low fat milk or soy milk, carrots and hummus or veggie dip, lowfat greek yogurt (½ c) with fresh fruit, etc.

5. Have an accountability partner. When you start a new goal it is helpful to have someone on your team, whether it is family, friends, or a trainer, to share your goals and new lifestyle with; you would be surprised to see how willing people are to help keep you going and on track.

Thus, everything comes back to the choices we make. Remember that when good choices are made in relation to what you eat, not only are you giving your body what it thrives on, but you are also creating good habits that will last you a lifetime.

Live Longer and Healthier with Fruits and Veggies

As you may have heard, “we are what we eat.” There is a lot truth to this statement. How we feel on a day to day basis, our energy levels, and our health at the deepest level of our biochemistry is affected by our diet. We use the nutrients from our food to keep our brains and organs running at optimal condition, to fuel our muscles, repair tissues, and help fight off disease (especially relevant in these times!). Besides the basic components of our food (carbohydrates, protein, and fat) our food also contains vital components such as vitamins and minerals. One of the most natural and abundant sources of these critical compounds are the fruits and vegetables we consume, making it extremely important to include them in our daily diet. Besides carrying these valuable molecules, fruits and vegetables contain many other important compounds that our body cannot get from other food sources and can help in our efforts to maintain our health and wellness.

Vegetables, in particular, hold many essential components for our health. For example Carotenoids, the molecules our body uses to make vitamin A, are responsible for the red, orange, and yellow colors we see in carrots, bell peppers, etc. (Vitamin A helps to promote healthy function of the eyes, lungs, and intestines.) The function of these bio-molecules in plants is to capture the energy of the sun; they have become increasingly more important to our bodies due to their antioxidant properties. Free radicals form in our body as a result of environmental factors we come into contact with such as UV radiation, smoke, pollution, alcohol consumption, and even exercise. They are responsible for diseases such as certain cancers, cardiovascular disease, autoimmune disorders, and the aging process as a whole. Antioxidants we get in our diet, such as carotenoids from colorful fruits and vegetables, help to control activity of free radicals by preventing their formation, which in turn can prevent atherosclerosis (a beginning stage of cardiovascular disease) and lower your risk for heart-attack. In general, studies show that people who consume a diet high in fruits and vegetables compared to those who eat less are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.

In addition, fruits also play an important role in disease prevention. Besides their antioxidant properties, many fruits carry essential vitamins, minerals, are high in fiber, low in fat, provide a natural source of carbohydrates for energy, and contribute to a positive mental well-being. In fact, studies have shown that a regular intake of fruit can reduce the risk of developing panic attacks, mood swings, anxiety, and depression. It is important to remember when including fruit in your diet that it is always better to choose whole fruit over fruit drinks, juices, and even dried fruit. It is better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange. Also, fruit juices are notorious for being high in sugar (either added or as fructose), as well as being pasteurized, which kills the enzymes that are naturally present in the fruit, and provide much of the above mentioned benefits to our body. Vegetable juices are ok if they are fresh, and a good alternative for juice is a smoothie with fresh fruit.

When deciding to add more fruits and vegetables to your diet try to follow these 3 tips:

1. To get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, such as fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions. For more variety, try new fruits and vegetables regularly. Try to consume at lease 3 to 5 servings a day and gradually increase from there.

2. Fill your plate with fruits and vegetables first (they should take up about ½ of the plate!) and then add healthy protein and fat choices to complete your meal.


3. Buy organic whenever possible. Organic fruits and vegetables typically offer more nutrition than conventionally grown produce and therefore will provide our bodies with the health and vitality we are seeking. We also forego the chemicals and pesticides that go hand in hand with conventionally grown fruits and vegetables.

By implementing these 3 steps into your everyday diet, you will reap the amazing benefits that fruits and vegetables have to offer and help your body maintain a healthy weight and positive mental well-being.



Ashley Haug, CPT CMT has a B.S. in Biochemistry from the University of California, Santa Barbara. She specializes in Pre/Post-natal Exercise and Nutrition, Post-Rehabilitation and Sports-Specific Training and Nutrition. She can be reached at Ashley@ConditioningSpecialists.com for more information and nutritional advice.

Outdoor Fitness

By: Doug Holt, CSCS, MFS

Training outdoors has many advantages the gym cannot offer: sunshine, fresh air, and a feeling of freedom. For many, training outside is the only way to go – rain or shine. The problem I hear most often from people when I talk about training outside is that they just don’t know what to do. This is understandable as you don’t often see late night, multi-million dollar advertising campaigns on how to use your own bodyweight to create a sculpted physique. Why should they, as there is no money in that for fitness or equipment companies.

So what can you do? Throughout the Santa Barbara area, there are several parcourses set in small parks. I can already hear your question: What the heck is a parcourse? A parcourse usually consists of several basic exercises or stations placed in a park or school setting.

The more commonly seen stations are a pull-up or chin-up bar for working the muscles of the back and biceps, a dip bar and push-up bar for targeting the chest and triceps muscles, monkey bars that can be used for a variety of creative exercises, and some sort of stretching station. Luckily, many of the courses in the Santa Barbara area are much more complete than just the few exercise stations I mentioned above.

Knowing what a parcourse does is well and good, but what should you do to make sure you get a good workout? First I’ll go over some of the basic exercises you can do at each of the more common stations, than I’ll provide you with a few workouts to play with when visiting the parcourse.

Pull-up / Chin-up Bar: The pull-up bar can be used for both pull-ups and chin-ups. The most obvious difference to most is just the way you place your hands on the bar. If you put your hands on the bar so your palms are facing you, than you will involve more bicep muscle use, which should make the exercise a little easier for most. On the other hand, if you were to place your hands on the bar so your palms face away from your body, than you would involve less of the biceps and more of the brachioradialis muscle or, more commonly, the forearm. The pull-up bar can also be used to perform hanging leg raises for the hip flexors and lower portion of the abdominal muscles.

Push-up Bar: The push up bar is pretty self explanatory. It’s a bar that is usually raised about 6 inches from the ground. Simply place your arms on the bar and proceed to perform a push-up. Since the bar is raised, your leverage is increased and push-ups should be easier to perform.

Monkey Bars: The monkey bars are very rarely used by adults for exercise and which I feel is a big mistake. The monkey bars provide a great way to strengthen the muscles of the upper back and arms much the same way as discussed in using the pull-up bar above. If you really wanted to build up the shoulder and upper arm musculature, doing parallel chin-ups on the monkey bars is a great way to go (palms facing each other). You can also do close grip chin-ups and pull-ups with the monkey bars allowing you to do more in one station. And for many, simply swinging crossed the monkey bars provides a great workout and dynamic stretch for the upper body.

Squat Posts: These look like round metal rods coming out of the ground and usually have a pole to hold onto in front of them. These posts can be used to step onto and step off, which will work the muscles of the lower body. The higher the step, the more glute (butt) muscle you will utilize. Another popular exercise made possible by these posts is a one-legged squat. This is a tough exercise, but critical for all athletes to perform. Simply stand on the post with one leg, the other at your side and held in the air. I suggest holding onto the post until you have mastered this exercise. Slowly squat down to until the supporting leg is at least parallel (your thighs should be parallel with the ground), do not allow your hanging leg to touch the ground, and than slowly come back up. Switch legs after desired number or reps have been performed and than repeat.

Now that you see some of the basic stations at your local parcourse, how can you use this to create a whole body workout? Here is a sample program for someone just getting started. Adjust the intensity, sets, reps, and frequency to meet your needs. For fat loss, try to mover through each station as quickly as possible. The less rest you give yourself the more energy (calories) you will burn.

Workout A: Full Body Circuit
1. Alternating lunges
2. Chin-ups
3. Bodyweight squat
4. Dips
5. Monkey bar cross over – simply cross through the monkey bars
6. Lunges to the side
7. Pull-ups
8. Calf raises
9. Push-ups
10. Sit-ups
11. Low back extensions

Workout B: Intermediate Back workout
1. Wide grip pull-ups (no rest)
2. Close grip chin-ups (rest 45 seconds)
3. Parallel grip pull-ups on monkey bars (no rest)
4. Bodyweight row on low bar (rest 45 seconds)
5. Reverse shrugs on parallel bars (dip pars)
- Repeat this sequence at least 4 times. This is to be used with a complete full body program.

Well, there you go; a few exercises you can easily do outdoors. Total cost to you for use of the facilities: $0.00

The Top Reasons Why Starting an Exercise Program with a Group or Partner Can Be Much More Effective

Many of us start out our day with great intentions of incorporating a workout, gym session, or a brisk walk into our daily routines. However, there are times when work, school, family, and other daily activities seem to get the best of us. An easy solution to assuring that exercise becomes part of your daily life is by finding a workout partner or group to join. Not only will this hold you accountable, but you are much more likely to stay on a steady and consistent program. Here are some key benefits to why working out with a partner or with an organized group can be fun and rewarding:
1. Starting a program isn’t so daunting: Deciding not to start an exercise routine is often based out of fear. Having a partner and/or a group environment allows those seemingly scary exercises to be a lot less threatening and a lot more fun.
2. Motivation is self-reinforcing: Each time you complete a workout with a partner and/or group, you know you are getting one step closer to your health and fitness goals. Motivation from a partner or group can also help you get through those days when staying on track seems impossible.
3. Limited Opportunities for Excuses: This is a big one and it is directly tied to motivation. Not only do you have to be accountable for yourself and your workouts, but you also have to be accountable for someone else. It is easy to make personal excuses, but a lot harder to come up with excuses to say to others. You know in the back of your mind that you are not only letting yourself down but your partner and/or group as well.
4. It is Social and FUN!: Training with a partner and/or group offers a high level of energy and social interaction that you would not get on your own. There is always more laughing, and individuals seem to have more fun in this type of format, even when they are working hard. Many times stronger friendships and bonds form, which again, enhance the experience you have with exercise. This directly relates to making fewer excuses because nobody wants to skip out on his/her friend or the rest of their group.
5. Learn Something New: Often times working out with a partner and/or group will allow you to learn new skills and exercises you may have never tried on your own; adding to the variety of your workouts. It will also allow you to go outside your comfort zone in relation to these new exercises, getting you further towards you health and fitness goals.
6. Cost Effective: Lastly having a workout partner or joining a group fitness class will allow you to receive all the benefits listed above without having to spend big bucks. Most group classes, for example, will run you approximately 10-20 dollars depending on the class and service received.
Alright it is time to hit the ground running! Now that you have the steps to getting you on a consistent workout plan it is time to apply them - no more excuses! Not sure of how to apply them? Grab a few friends, form a group, and check out small group training opportunities - most personal trainers offer a major discount for parties of 2 or more. Group Fitness classes are offered here at Conditioning Specialists on Monday and Wednesday nights at 7:00 pm. Whatever way you decide to stay consistent you can rest assured that someone will be there to keep you smiling, accountable, and on the way to achieving your health and fitness goals!

21 Day Challenge

Could you imagine a world that was free of complaining? I mean, a world in which instead of complaining about things, we stopped and thought about the good things in our lives and worked to change those things we didn’t find beneficial. How much more powerful would you be if you could live a complaint free life? Most of us complain a lot more than we think. As a trainer, I hear it all the time … and I do it all the time as well.

We all know that complaining and gossiping are “bad” and most of us would like to rid ourselves of these bad habits. But how?

A client told me about Will Bowen's concept and book “A Complaint Free World,” and I was immediately intrigued. One man had decided to create a habit out of NOT complaining – and not just complaining – of not gossiping or criticizing as well. He challenged himself to 21 days – the amount of time that is said to make a said activity habitual. The concept is simple:

1.You first make the decision to live a complaint free life (this can be anything really).
2.Place a band on one wrist.
3.When you catch yourself complaining, you simply take the band off, put it on your opposite wrist, and your 21 day challenge starts over – that’s right, it starts back at day 1.

Most people find that this process takes several months to complete – some a year or more. But all agree that this is a life changing process. Simply taking the time to think about this process changes the way one sees the world. Of course, there’s a bit more to that and I’m paraphrasing the story and the process, but you get the idea.

At Conditioning Specialists, we challenge ourselves to be 1% better every day, in order to avoid complacency, develop new ideas, and step outside of the comfort zone. Going 21 days without complaining, gossiping, or criticizing only seems appropriate in the quest to be 1% better every day. So we are taking this challenge on with full force and inviting YOU to do the same.

We’ve decided to design our own bands – “1% Better Every Day” – after reading blogs of people that have gone through the challenge in the past. Many of them found the process to be so life changing that they decided to take on other 21 day challenges after they completed the complaint and gossip free challenge. The options are endless, but we’re starting with the original and moving forward.

Simply put on one of our “1% Better Every Day” bracelets, and stop complaining, gossiping, and criticizing. That's it. And every time you catch yourself doing it (verbally), switch your bracelet to the other wrist, and begin your 21 day count all over again. Recognize the way you feel. Are your relationships stronger? Do you still have as much to talk about? Does dinner taste better? Do you laugh harder? We have created a safe, and private, place to write about the difficulties you may find throughout this challenge as well as the peace you encounter – all entries can be anonymous and allow you to get encouragement and feedback from other participants.

Let's add some positivity to those who surround us and let them do the same to others. Challenge your friends, your family members, and your co-workers to get involved; slowly as we each improve our own conscious minds and outward energy, the world will catch on, and it, too, will be one percent better each and every day!

Order your band here!

“Constant complaint is the poorest sort of pay for all the comforts we enjoy”
 Benjamin Franklin

“As selfishness and complaint pervert and cloud the mind, so love with its joy clears and sharpens the vision”
 Helen Keller

David Evans - Featured Client

Check out this month's featured client, David Evans. David, the Merchandise Manager of Magellan's Travel Supplies, has been training at Conditioning Specialists for 2 and a half years, and what started as a "vain attempt to look good for his friends" has now become an integral part of his everyday life.

David says that a typical week usually consists of 6 work out days. "Saturdays are my biking days...usually 40 to 60 miles. Sundays are all about exercising my pooch Riley...he loves to hike or if my legs have recovered from my Sat. ride we do a great hill jog. Mondays are for cardio... currently I'm loving the Battle of the Bulge classes at CS but I'll jog or swim if I don't take the class in order to break that sweat. Tuesdays I train with Doug. Wednesday is back to cardio. Thursdays find me oDavidn the couch catching up on my DVR'd shows. Friday back to training with Doug."

David approaches life with a "no time to waste" attitude and has been able to stay in shape as well as engage all aspects of healthy living. He says "I love living in California and want to be able to enjoy the great outdoors for decades to come. I have a family history of heart problems and despite my healthy active life style I, too, have symptoms of the disease and dangerously high 'bad' cholesterol levels. I refuse to live a life that requires daily pills to function. It's bad enough that I have to take one for my genetic cholesterol problems...I will not be reduced to the side effeDavid3cts of medicine when I can exercise and eat right and achieve better results and health with the only side effect being-- I look and feel better."


Regarding his body, David says, "Even though I pretty much weigh the same and I wear the same size pant….my structure really has evolved to a leaner stronger form with some actual muscle definition….why I can even wear a t-shirt in public and feel good about myself. The only fat on me is that little bit on my 52 year old stomach that just will not go away…of course being addicted to chocolate could be part of the problem."

When it comes to motivation, David reasoned "I love feeling good and energetic. I see so many of my contemporaries that don’t have the oomph to really enjoy life and I say ‘nope, not going there’. My training with Doug has always given my results and when you see results you gotta keep coming back for more. Plus I want a picture of me and my six-pack to replace Jesse’s shirtless photo on the studio’s wall….LOL or am I serious…better not rest on your laurels J."

David has also had some major milestones within the Conditioning Specialists Studio. He says that he's "Not sure if it’s the day I did a 12 sets of walk-out pushups (for those of you that haven’t been so tortured that’s 144 pushups) or the day I did 4 sets of 8 walk-outs---that’s 256 push-ups! If you saw me you would say—that little old fart can’t do 256 push ups and I would agree….that’s why a trainer is so important to me. I would never push myself to those limits and I would never get those kind of results on my own."

As far as the future looks, David pictures himself "Right here looking the same and hitting it just as hard. I just don’t seeing me getting old (okay older) and not being able to do whatever I want. I think that’s a mind set of a different generation. I will be biking, hiking, jogging, and training until they put my in the ground. Slowing down and giving in or up is not an option."

David is an integral part of CS and lucky for the studio he says, "I consider Doug and team true friends and have enjoyed great times above and beyond training but when I’m training I go to a different place and you guys become the masters and I become the grasshopper…I totally respect your education and devotion to your work and I ‘just do it’…at that point you are not my friends….cuz if you were I’d tell you to go jump in a lake."

6 Steps to a Positive Body Image through Exercise

1.The first thing to remember is that everyone is different. Each person is born a unique individual with their own shape and size. This means that the “ideal” body is different for everyone. Embrace this fact and thank your body every morning and every night, telling it how much you appreciate what it has allowed you to do throughout the day.

2.Exercise because you know it is good for your mental and physical well being. Get back to exercising because it is fun and provides positive mental stimulation.

3.As hard as it may seem, try to get away from the numbers; if you feel good inside and out then a number on a scale or a pair of pants should not define who you are or your self worth. Try writing out 10 positive attributes about yourself without including your appearance.

4.Remember that exercise improves strength, flexibility, and all-around fitness. It also increases energy and helps balance the appetite.

5.If you are really struggling with your body image and weight maintenance, try yoga, meditation, pilates, or regular relaxation strategies. Some people meditate while walking, stretching, or doing yoga.

6.The last thing to remember is that fat is not a feeling. The next time you feel fat try and replace “fat” with a different word - beautiful, strong, marvelous, stunning - and the list goes on!

SEVEN Principles For Exercising During YOUR Pregnancy

If you are considering pregnancy or are currently pregnant, you are probably wondering how to maintain or improve your fitness during this exciting time! Research shows that women who actively engage in exercise have a more comfortable pregnancy and may also have a shorter labor and less need for medical interventions. In addition, woman who exercise regularly, prior to and during the first and second trimesters, also report feeling better in the third trimester and report an easier labor and delivery. Now that you have even more reasons to help motivate you to start or continue an exercise program during your pregnancy, here are seven important principles to follow to optimize your results along the way:


1.Consult your Physician! Always consult your Doctor before starting or continuing your exercise program during your pregnancy. Determine if there are any medical limitations that would prohibit you from starting or continuing exercise. Once you get the Green light from them, you are good to go!

2.Safety Comes First: During your pregnancy, your body produces the hormone, Relaxin, which alters the flexibility of your joints and softens the ligaments and connective tissue that supports them. This can increase the risk for injury during exercise, so it is important to choose the proper stretches and exercises to minimize this risk. Also, pay close attention to your form and technique. If you are not sure, seek help from a trusted professional who specializes in Pre-natal Exercise and Nutrition to help you get started on the path to success. When continuing your cardiovascular exercise, opt for non-contact, low-impact options such as walking and swimming that will again, minimize the risk, yet still provide optimal results.

3.Do Cardiovascular Exercise: During pregnancy, many cardio-respiratory changes take place. Your heart-rate can increase by up to 20%, and as your uterus expands it presses upward on your diaphragm, making breathing more difficult during pregnancy. With your heart and lungs working overtime, it is important to first breathe “wide and to the side” so that your maximum lung capacity is used during rest and exercise and help determine what intensity you should be working at. If you are beginning an exercise program for the first time, you should train between 50 to 65% of your maximal heart rate. If you already exercise regularly prior to your pregnancy then you can achieve up to 80% of maximal heart rate and/or a rating of perceived exertion of 13-14 on an original Borg scale (of 20), again with your Doctor’s clearance.

4.Balance your workout: In addition to the increased laxity in the joints, your posture is changing dramatically as a result of increased weight gain from your developing baby. These changes alter your body’s center of gravity and often lead to muscle imbalances because we compensate in our everyday movements to manage the extra weight - think “the pregnant waddle”. If these changes are not properly addressed, they are going to eventually come to light in the form of pain, which we would like to avoid whenever possible. To do this, make sure that your fitness program is balanced to support these changes. Include corrective exercise, flexibility, core stability, strength and balance work, along with cardiovascular exercise to keep your program balanced and to keep you looking and feeling your best! In addition, body position during exercise is important after the first trimester, due to the cardiovascular changes occurring. Obstruction of the venae cava (or, the two major veins of the body) decreases cardiac output. Therefore, the supine position (laying on your back) should be avoided during exercise after the first trimester.i

5.Stay Cool: During your pregnancy, your metabolism is functioning twice as hard. Exercise further increases the body's metabolic demand, and in doing so increases your body's production of heat. It is important that you regulate your core temperature during exercise by wearing lightweight clothing, staying hydrated, and exercising in a temperature-controlled room. You can also help to minimize heat stress by performing exercise in the early morning or late evening. Additionally, electric fans may be used during stationary cycling or other indoor exercise. Swimming is another good option that can facilitate conductive heat loss and also helps to reduce swelling that occurs as a result of increased water retention.

6.Be consistent: Studies show that consistency is the key to seeing results, so take whatever steps needed to make sure you're getting to the gym regularly. Exercise at least 30 minutes a day and do strength training at least three times each week. Can't make it three times? Two is better than none! For that matter, one exercise session is better than none! You only really backtrack in your fitness level when you quit exercising completely. It is common for expectant women to experience fatigue and/or nausea in the first trimester and other discomforts such as back pain and/or sciatica (or, radiating pain down the leg, stemming from the sciatic nerve) in the second and third trimester. Work on your own or with a Personal Trainer to make gradual changes to your fitness program to address these changes to avoid exacerbating the problem, prevent injury, and to keep you on track for the big day!

7.Listen to your body: Finding the time to exercise is challenging when you are not feeling good and pregnancy often brings an unpredictable variability in mood and energy; some days you might be hit hard by morning sickness, or just an overall state of tiredness. It is therefore important that you listen to your body and have a backup plans for days like these. You might skip a vigorous workout in the gym and instead go for a long walk. On other days, there simply may not be enough energy to work out at all. On these occasions, it is important that you give yourself permission to take the day off, and not feel bad about it. Consider calling a friend for emotional support, or engage in a fun activity such as going to a movie, while keeping in mind that you can get back to your exercise routine when your energy returns.


Begin to incorporate these ideas today for a happier and healthier pregnancy!


Ashley Haug is a Certified Personal Trainer through the distinguished National Academy of Sports Medicine. She is an expert in the field of Pre-natal/ Post-partum Fitness and takes a holistic approach with her clients, including Nutrition and Massage Therapy. Pre-natal Wellness is her passion and she is dedicated to helping Moms stay healthy during their pregnancy and beyond!

Eating on the Run by: Amy Isabella Chalker, RD, LMT

With sunny weather finally creeping in to replace the rainy season in Santa Barbara, new and seasoned runners alike are strapping on their sneakers and hitting the pavement, joining the ranks of those who participate in one of the most popular forms of exercise in the United States. Whether you are a weekend warrior or a twice-a-day runner training for a marathon, nourishing yourself with the correct nutrients before, during, and after a run becomes essential for optimal health and injury avoidance.
Like a car starting out on a trip, it is important to fuel up according to how long the route will take. Instead of forgoing a pre-run snack to save on calories, research shows that eating a “mini-meal” beforehand will actually help you work out harder and ultimately burn more calories. Of course, the size of the meal will depend on the duration and intensity of the intended run. For instance, if you are planning a long run (greater than 1 hour), it is important to eat a carbohydrate-rich mini-meal up to several hours before you exercise. It will become important to test the amount of food that works for you and how long your body needs to comfortably digest the food before you run in order to avoid discomfort and cramping. A runner intending to exercise after work may eat a carb-heavy meal at lunchtime (i.e. a turkey sandwich with an apple and corn chips), and then a late afternoon snack of yogurt and an energy bar in preparation for a run at 6pm, while an early morning runner may feel more comfortable eating a yogurt and a banana (also carb-rich) and then re-fueling afterward with a more substantial meal. The bottom line is that it is important to give your body fuel to work with, though it will be necessary to experiment with your own regime to find which foods are most agreeable with your stomach.
According to renowned Sports Dietitian Nancy Clark, “Research shows that people who eat a good meal four hours before they exercise perform better than those who eat no snack, and that a meal plus a snack just five minutes before exercise helps them work best.” Other carbohydrate-heavy options include a bagel or English Muffin, crackers, or a bowl of easy-to-digest cereal with milk or yogurt. Higher fat proteins like peanut butter and cheese will not digest easily and will often cause discomfort and sub-optimal performance. Though sports bars are always a convenient option, they are often more costly and sometimes more difficult to digest than a small meal that provides the same calories and nutrients in whole-food form.
If you are training and intend to run for 60-90 minutes or longer, it is important to allow your body fuel during the workout, in order to replenish depleted muscle stores and to prevent low blood sugar. The general guideline is to consume 100-300 calories of carbohydrates per hour, after the first hour. Again, there is no single magic food or liquid to supply these calories – it all comes down to what will work with your body, often discovered through trial and error. Potential foods and supplements to experiment with include a small box of raisins or a banana plus a sports drink; 1 liter of a sports drink alone; or an energy bar (plus extra water for easier digestion). During extended running, the body will treat the carbohydrates in liquid supplements and solid foods the same in terms of fuel – it is completely up to your own experimentation to determine which works best for you.
Though the recreational runner need not worry about specific “recovery foods” (a varied diet with a mix of carbohydrates, fat, and protein will suffice between workouts), a long-distance runner and/or marathon trainee requires a more detailed regime; it becomes important to restore glycogen in the muscles as soon as 15 minutes post-workout by eating carbohydrate-rich foods. For a 150-pound individual, this would equal approximately 300 calories. After 30 minutes, another 300 calories (of carbohydrates) should be eaten, and again 30 minutes after that. Generally, the body will ask for these calories in the form of hunger – the calories rarely need to be counted out or explicitly planned. These foods are often the same foods used to fuel pre-run, including cereal with milk and banana, juice, bagels, pasta, and so on. Though studies show that protein is not any better at replacing muscle glycogen than carbohydrates, protein can absolutely be included as a component of the recovery foods, in the form of meat on a sandwich, beans in a soup, or protein in an energy bar.
Though it may take several instances of nausea or stomach discomfort during a run to determine which foods are optimal for your own training, it is far better to experiment than to avoid snacks or meals altogether - a routine that can leave your body depleted of fuel and more susceptible to injury and chronic malnutrition. Along with sports hydration, (which requires a topic all its own!), eating as a runner is one of the most important components of training and deserves just as much attention as the run itself.

For a individually-tailored sports meal plan, please contact Amy through her website: www.isabellamontecito.com.
Ref: Clark, Nancy, MS, RD. Nancy Clark’s Sports Nutrition Guidebook, 3rd Edition. Human Kinetics, Champaign, IL: 2003.

Maximizing Your Workout

Are you trying to lose weight or gain muscle? Are you striving to improve sports performance or free yourself of low back pain? Everyone has a different goal when it comes to exercise. Consequently fitness enthusiasts are always looking for new innovative exercises to improve their routines. But did you know that you can kick start your training program simply by teaching your muscles how to decelerate?

Muscles produce a variety of actions to effectively manipulate gravity, ground reaction forces, momentum and external resistance. There are three different contractions that muscles produce:
Eccentric (acceleration)
Isometric (stabilization)
Concentric (deceleration)

Let’s use the example of a bicep curl exercise to illustrate muscle contractions. If an individual is performing a bicep curl, the initial movement requires the bicep to shorten to generate force to overcome the weight of the dumbbell in the individual’s hand, allowing the dumbbell to move up toward the front of the shoulder. This is the concentric portion of the exercise. Once the dumbbell is raised to the front of the shoulder, the individual holds this position. Because the length of the muscle does not change while holding this position, this is considered the isometric portion of the exercise. As one lowers the dumbbell down back to the starting position, the muscle must now lengthen to decelerate the force of the dumbbell. This is the eccentric portion of the exercise.

Let’s use another common exercise, the squat, to illustrate muscle contractions. As one descends into the squat position, the gluteals lengthen and the individual must decelerate forces applied by one’s own body weight and gravity. This is the eccentric phase of the exercise. As one pauses at the bottom, there is no visible lengthening or shortening (acceleration/deceleration) of the gluteals. This is the isometric portion of the exercise. As the individual stands back up, the gluteals shorten and the body is accelerated upward overcoming forces of applied by gravity. This is the concentric phase of the exercise.

In traditional exercise, concentric force production is often emphasized in many routines. Individuals are so focused on lifting the weight, they often allow the weight fall back to the starting position ignoring isometric and eccentric motions. Ironically, the maximum amount of force that can be produced by a muscle occurs during eccentric motions (1). In all activities, muscles work as much eccentrically and isometrically as they do concentrically. Thus, it is important to train muscles to be strong not only concentrically, but eccentrically and isometrically as well to maximize strength potential, maintain proper joint range of motion (flexibility) and prevent injury(1). Additionally, most injuries occur during eccentric deceleration (such as landing from a jump, or slowing down to change direction). In fact, research has shown approximately 70% of all ACL (knee ligament) injuries are non-contact in nature resulting from the inability to properly decelerate (2).

Now that we understand the importance of training all muscle contractions (eccentric, isometric, concentric), how does one take this information and apply it to their workout routine?

Perform all exercises through a full range of motion to effectively train all muscle contractions.
When initiating an exercise routine, start with a slow tempo, especially during the eccentric phase. This will help improve muscular endurance, posture and eccentric strength (ability to decelerate).
For example, when performing a resistance exercise, take one second to lift the weight, hold the end-range for two seconds, and slowly lower the weight back to the starting point for four seconds (3).
Once fitness levels and eccentric strength improves; progress to faster tempo exercises to improve force production capabilities. Remember, it does little good for an individual to practice explosive exercises if they lack the ability to decelerate. That is why slower tempos are important when initiating an exercise routine.

By emphasizing all muscle contractions during an exercise program fitness enthusiasts and athletes will gain strength, muscular endurance, improve posture and prevent injury. Improvements in all of these areas will allow for higher intensity programs, leading to greater fat loss, increased muscle mass and improved athletic performance.

References
1. Lastayo, P. et al. Eccentric Muscle Contractions: Their Contributions to Injury, Prevention, Rehabilitation, and Sport. J Orthop Sports Phys Ther 2003;33:557-571.
2. Griffin LY, Agel J, Albohm MJ, et al. Noncontact anterior cruciate ligament injuries; risk factors and prevention strategies. J Am Acad Orthop Surg 2000;8(3):141-150.
3. Clark, M. Russell, A. NASM Essentials of Performance Enhancement. National Academy of Sports Medicine. 2004.

Brian Sutton MA, PES, CES, CSCS, NASM-CPT is an educator and author for the National Academy of Sports Medicine.

2 Ab Exercises You Haven't Tried

Sick of those same old crunches? Looking to strengthen your core and add a little flavor to your workout? Check out these 2 exercises that will have your abs burning and add diversity to your regime!

Bench Sit Up:

What is it: A variation on one of our staples of ab exercises.

Why it works: Working against gravity makes the move that much more difficult.

Lie flat on a weight training bench in the traditional situp position (knees bent, feet pulled back towards the glutes). Now scoot up on the bench to where your shoulder blades are just off the top of the bench. Before you begin the actual "sitting up phase" you want to make sure your back is flat against the bench. Now slowly begin to crunch up, hold the contraction as you come down, resisting your back wanting to arch. Lower yourself to the point where the arch starts to creep into your lower back and then come back up. Repeat for 10-15 repitions.

To make the move harder, try holding your hands straight out behind your head throughout the duration of the movement. To further challenge your head do the movement holding a physio ball, or even a medicine ball, again taking caution to keep the ball straight behind the head.

Windmills:

What is it: An exercise that can be performed lying, or hanging, utilized to target the obliques.

Why it works: Our legs act as resistance to the oblique muscles so every time your legs drop to one side you must use your oblique muscles to pull the legs back to center.

Lie flat on your back with your hands at your side. Grasp a physio ball between your feet and bring your legs up in the air so they are dead center over the hips. Slowly let your legs drop to one side of you body, only going so far as to where your shoulders start to leave the mat ( this is your range of motion - ROM ). Pull back to center and repeat to the other side. Do 10-15 reps per side.

To make it more challenging do the move from a hanging position by holding onto a bar pulling your body up and then rotating your hips side to side. Warning... this is a very advanced move and should not be tried by anyone is not sufficiently conditioned.

Book of the Month - January

Avoid the Holiday 'Fluff' this Year

It's coming-sleigh bells are jingling, carols are ringing, and inevitably, the scales are tipping. You know that the holly jolly season brings on tasty treats and tempting goodies, but is there a way to avoid the pitfalls of holiday eating without missing out on the celebrations? Fortunately, there are several tiny adjustments you can make to your festive indulgences and still satisfy your taste buds.

1.) Portion Control: Of course it's tempting to dig in to all the delicious foods, so we say go for it! Take a bite of all of your favorites-but try to avoid taking a major helping of each. This way you don't have to resist-just reduce. Eat a couple spoonfuls of Mom's mashed potatoes before piling a small mountain on your plate; break your cookie into a smaller one; and before you reach for that big slice of pie, take a slither from the person next to you instead.

2.) Don't Talk With Your Mouth Full: No, we aren't going to monitor your table manners, but use this tip during the pre-meal time pockets. It's hard to miss the display of bowls and trays of savory and salty snacks in every living room and shopping mall-peanuts, chocolates, and fried appetizers. These snacks are often pre-coursers to the upcoming meal, so save yourself some leg room by indulging in conversation instead of just the food. Grab one or two of some small snacks, catch up with your friends, relatives, or even the sales clerk, and remind yourself to stay away from seconds, thirds, and fourths by talking without mouth(or fist)fuls of food!

3.) Pace Yourself: We know you're excited. Who isn't? This is the time of year when full bellies are not just accepted, but expected. But relish in the moment-don't devour everything on your plate before you look up to breathe. The faster you eat, the longer it takes your body to signal that it is already full, and this can cause you to eat those extra helpings that your belly could have done without. So sit back, relax, and enjoy your meals-don't let the excitement turn into excess!

4.) Don't Forget Your Veggies: Yes, enjoy the foods that are special for the holidays, but beware of empty calories. These are common in many of the high-flour, sugar, and dessert-type foods, meaning you eat them, but the food does not leave you “full”, or at least not for very long, leading to extra calories later on. So make sure you get your high-fiber foods, including whole wheat, cooked beans, and of course, vegetables(especially the green ones!) These foods will give you more energy and satisfy your late-meal cravings.

5.) Stay Active: You know what to do at the dinner table and in hearty-holiday venues, but what you do before and after plays a big role in keeping off the extra weight as well. Try to avoid just sitting after eating-go for a walk to speed up your metabolism and keep your muscles activated. Take a mid morning or afternoon bike ride, or play an active game with the relatives. You don't have to be at the gym to keep movement, just incorporate it into your day!

We know it is tough to fore go your cravings and temptations around this time of year, so this holiday season we're not asking you to. Just follow these 5 easy steps and find how simple it can be to get a jump start on the New Year!

The Best Personal Training in Santa Barbara

Conditioning Specialists is comprised of the best fitness professionals in the Santa Barbara area. Our qualified fitness professionals maintain the highest standards in the fitness industry and are committed to their clients goals.

The personal trainers at Conditioning Specialists are held to the highest standards, often having a Masters Degree and/or multiple national and international certifications - some have up to 16 degrees and certifications alone.

If you are looking quality fitness expertise in a non-intimidating environment, then look no further than our clean and quite private facility just four doors up from the historic Arlington Theater on State Street.

Our services include personal training, nutritional counseling, muscle activation techniques, sports specific training, post rehabilitation, corporate wellness and much more.

...And the Survey Says....

A BIG Thank You to all of you that took the time to fill out our studio survey sheets! We appreciate your honest feedback. We hope to use your feedback to make your time at Conditioning Specialists more comfortable and positive. We hope you’ve had the chance to enjoy the massage we gave you, and if you haven't please give them a call - they will still take the gift certificates.

The number one request from the survey was to have sweat towels at the studio.

Actually, Conditioning Specialists supplies towels to all its clients. We're sorry if you were not made aware of this, but towels can be found in the white storage unit near the back of the studio under the radio.

Here are the Top Seven reasons you love Conditioning Specialists:

7. The welcoming, friendly atmosphere
6. Flexibility of scheduling
5. Personalized attention
4. A non-crowded facility
3. Knowledgeable and professional trainers
2. Challenging workouts
1. And of course, GREAT RESULTS

A few other comments and suggestions we saw:

A/C temperature: Some like it hot, some like it cold, some think it’s just right. We'll continue to make sure everyone is as comfortable as possible while you work you're tails off.

Music: This is the number one point of contention at most fitness facilities, so we were happy to hear that most people thought the music was just fine. If you crave your favorite Madonna tune or Rolling Stones song when you sweat it out, bring along a CD; we’re always looking for some good tunes. Hey, we're here all day and appreciate the variety.

Location: Sorry, we can’t move to Goleta (yet!) Maybe someday a second location could be in our future?! Thanks for the complements though!

Conditioning Specialists Clothing Line: This was perhaps the most surprising request. Our trainers will be sporting an amazing fall/winter collection soon!

Group Classes: We have a number of group classes coming down the pipe: hiking group, walking group (starts on Monday), small group classes, a men's bootcamp, indoor circuit, and much more.

More Glossy Photos of Jesse: Coming right up! :)

We'll continue to take your suggestions and improve upon the services we offer you.

Sleep Soundly Tonight

Sleep Soundly Tonight

Your partner snores. Your neighbors are loud. Your pillow is too hard and your mattress is too soft. You have a lot on your mind. Sound familiar? After a long day a plush ensemble of linens and cushions often seems like the ultimate reward. So what happens when our head hits the pillow, the lights go out, and sleep only becomes a distant hope? The answer may lie in the form of three essential supplements: calcium, magnesium, and zinc.

Some of us have adapted to a lack of sleep and consider our energy levels throughout the day as normal even though we are functioning at far less than 100%. Calcium can help remedy this. However, Calcium prevents us from tricking our brains into short bouts of stimulation, and instead lets our minds kick back, relax, and fall into a more restful sleep. It helps produce Melatonin in the brain faster, which slows down the traffic in our nerves, letting the mind and the body take the right kind of R & R before bed. The Calcium stored in our cells can even help regulate the speed that fat is broken down in the rest of the body; more calcium, less body fat! The supplement also helps reduce pain and stiffness, especially in regards to leg cramps, restless legs, and muscle spasms that often keep us up throughout the night.

Where calcium serves as a soothing supplemental blanket at night, magnesium only adds to the warmth. Magnesium has a calming effect on the nervous system, preventing every little "bump in the night" from sounding like an earthquake. It works with Calcium (which stretches our muscles at night in preparation for the next day) by providing the "relax" sequence of the muscle contraction while we sleep. Without it, our muscles become tense and tight, making us edgy and irritable, and thus, more likely to struggle with sleep. Lack of Magnesium can also alter electrical activity in the brain, causing agitated sleep and frequent awakenings throughout the night.

Our supplemental sanctuary cannot be completed without Zinc. While calcium produces Melatonin, Zinc makes that possible by creating Serotonin, which is necessary for the production of Melatonin. Serotonin is the "happy" piece of our brain, disallowing us from feeling depressed and stuck in an oblivion of insomnia. In addition, low levels of zinc can interfere with the thyroid hormone production, leading to a lower metabolic rate and therefore making it hard to shed body fat.

Calcium, Magnesium, and Zinc provide a much better alternative than counting sheep every night, and it is clear that they all work together. Zinc helps produce Serotonin, which allows Calcium to produce Melatonin, which stretches the muscles that Magnesium then allows to relax, while your body burns fat! So kick your shoes off, fluff your pillow, and grab your dreamy supplements to have a sound night and an energized day.

You can find a mixture of the three supplements at many specialty health and nutrition stores as well as at Conditioning Specialists' downtown private training studio.