Revamping Old Classics   I know we've all seen the guys in the gym (yes, in my opinion is the guys...sorry!) who can't get enough of the bench press or squat machine. Even worse they wear the old school leather belts walking around the gym claiming it still gives them "great lumbar support" when lifting those gigantic weights followed by the dreaded loud grunt! We love to mock them, but some of those classic exercises are beneficial and they just need some modification. Remember with these exercises that it's not how much weight we lift, but how we perform the exercise controlling the range of motion.    Here are some classic exercises with a modern twist:    1. Pushups With Side Plank: Such a challenging move for the core! Doing regular pushups with an alternating side plank in between repetitions. Try to keep the hips elevated with core tight and quads contracted. Do 8-15 reps.               2. Airplane Bent Over Row: Begin in an airplane position, maintaining thoracic extension with one arm pull the shoulder blades in toward the spine for a row. Do 3 sets of 12 reps on each side with opposite leg down.         3. Dumbbell Chest Fly on Bosu: With weights above your head, keeping arms slightly bent, alternate one arm down at a time keeping hips up and stabilizing abdominals as you lower the weights. Do 20 repetitions.            4. Dumbbell Cleans: Starting in a squat position with dumbbells to your side, squat down and then power with a hop up lifting the dumbbells to your shoulder. Do 10-15 repetitions.                                            If The Shoe Fits   Let's talk heel to toe drop...what, haven't heard of it? I have to admit I haven't really been taking it into consideration when choosing new running shoes. I've been running in the same Brooks Ravennas for the past 4 years. They've kept my feet comfy for long and short runs. However, it was interesting to find out that they had a 10mm heel to toe drop.  The latest trend in running shoes is to minimize heel to toe drop.  A few years ago, most running shoes had a 8-10mm drop, now they are trying to get that number down to about 4mm. I know the difference doesn't seem that much, but you can actually feel it. The reason that it's important is that the lower the differential, the easier it is to land on your midfoot and forefoot while running.  A few weeks ago, I went into Running Away Multisport to get more information and try on some shoes with a lower heel toe drop. I thought that maybe the lower heel toe drop might be better for my feet and was willing to give it a try. Here are 2 different versions of shoes with a 4mm drop:  Hoka Bondi Speed   They're beautiful, aren't they? Ok, not the best looking shoes on the road but this is an interesting shoe. Only one store in Chicago sells them and they are quickly becoming all the rage with marathoners. What people love about them is that they have a minimal heel toe drop and the cushioning is still there making those long runs comfortable. These are one of the only shoes on the market that you don't have to sacrifice cushion for a minimalist shoe. Price $170. Saucony Mirage 3   These were my choice for a minimal drop shoe. With a little less cushion, the Sauconys are better for shorter for runs. Super light shoes for the road weighing in at 7.5 ounces. However, if you're used to a cushion shoe, the Mirage may not be enough for you. Price $110.

Exercise: An Additional Cancer Treatment by Melanie Bowen

I am pleased to have a guest blogger for this post! 

Melanie Bowen is currently a Master's student with a passion that stems from her grandmother's cancer diagnosis. She often highlights the great benefits of alternative nutritional, emotional, and physical treatments on those diagnosed with cancer or other serious illness.  In her spare time, you can find Melanie trying new vegan recipes, on her yoga mat, or spending time with her family.

Exercise is essential to living a healthy life. It strengthens the heart and muscles of the body, as well as improves circulation to the limbs and internal organs. In general, exercise simply makes people feel better about themselves. Despite these universal benefits, certain people have been discouraged from having an exercise regimen. Cancer patients are among those people. After years of forbidding patients from exercising, doctors now urge cancer patients to exercise because of the long list of benefits which research has indicated actually help.

Strengthens the muscles
One of the unfortunate side effects of cancer is extreme fatigue. Many cancer patients have their hearts and muscles weakened even further when they go through treatment. Any movement that further exerts these muscles may seem more harmful than beneficial. However, the exact opposite appears to be the case. Light to moderate-intensity exercise will strengthen a cancer patient's muscles and give him or her more energy throughout the day.

Improves Circulation
Another symptom commonly experienced by cancer patients is poor circulation. The problem may initially start in the heart or lungs, but it has the ability to disrupt every major function in the body. Thirty minutes of exercise each day will bring in more oxygen and the increased heart rate will allow the body to distribute that oxygen where it is needed. Improving circulation with exercise will allow the organ systems to function more efficiently which will in turn help treatments be as successful as possible.

Improves Quality of Life
People with mesothelioma and other forms of cancer tend to get depressed when they have to rely on others for help with basic tasks. However, exercise has the ability to create exactly what they need: more lean muscle mass. This new muscle mass will give them added strength when beginning treatment, which often reduces muscle mass. It will also give them confidence and a sense of pride in their independence.

Cancer is something that doctors take very seriously. Their ban on exercise was only set in place for them to monitor a patient's progress. However, moderate levels of exercise will not get in the way of that. If anything, exercise will give cancer patients the strength and courage to continue fighting.

Just starting to run? Check out this playlist on Fitsugar!

Apps To Keep You Accountable   We are already half way through January and many of us have set fitness or nutrition goals for 2013. Hopefully it's going well for everyone so far, but just in case, there are some apps that might help keep you in check. Most of them are free on iTunes, so why not use them?  My Fitness Pal. Enter in your exercise and create a food diary with this app. It has a complete list of foods while counting calories for you. Chart your progress every month and see your results. Added bonus: forums on various health and nutrition topics.  Fooducate. Feeling clueless when you're at the grocery store? This app has given health grades to a very extensive list of foods. All you do is scan the product and voila! Your nutrition grade will appear with a full description of what's good or bad about the product.  Everest. Want to climb it? This goal setting app will help you get there. Whether it's getting in shape or learning a new language, Everest will keep you focused on setting the smaller goals to achieve the big ones! Run Keeper. This app has over 14 million users, so there must be something to it, right? Track any physical activity with your GPS, chart your stats and reach your goals. If that's not enough, try training programs that have voice coaching!

Combo Moves for the Efficient Workout   When some of my clients hear the two words "combo move" come out of my mouth, they cringe. But then I remind them that it's the best way to get the most out of your workout. Why take the time to do 2 separate exercises when they can be done together? Combine these 5 moves for a full body workout. All you will need is a mat and dumbbells!     1. Plank Single Arm Row: Starting in a normal plank position with one dumbbell, you will alternate sides with a row. This is a challenging core exercise, so I recommend that you begin with a lower weight until you feel like you have full control. Do 3 sets of 14 reps.            2. Cross Back Lunge Shoulder Press: Using one weight, step back into the lunge, balance as you return to standing extending the arm above your head. Do 3 sets of 12-15 reps each side.      3. Single Leg Squat Front Raise: Begin on one leg with dumbbells in both hands by your side, squat down and then return to standing position raising your arms to shoulder height. Do 3 sets of 12 reps on each side.          4. Dumbbell Triceps with Lower Ab Tilt: Bend and extend your elbows while tucking your pelvis towards with a small movement. Be sure to keep your elbows in and even with your shoulders. Do 3 sets of 15 reps.        5. Lateral Lunge Bicep Curl: Step out to the side with one leg straight, dumbbells will stay to the side, return to starting position with a bicep curl on your way up. Add a balance in for a more advanced move. Do 3 sets of 12 reps on each side.

October News

Get Your Updog on Yoga Studios   After a brief hiatus my inner yogi has resurfaced. Nothing like a little standing splits or eagle pose to make you realize your balance is off. But two classes in, and I felt like I was back in the groove! Sometimes you need a little break to appreciate how much yoga can benefit your coordination, proprioception, strength and overall mental well being. In my quest for some variety here's what I checked out:   Barefeet Yoga: New to the West Loop, this heated studio is still growing expanding instructors and schedule. The owner Robin taught both classes I took called Turn It Updog and Hot Yoga. Turn It Updog was a faster pace flow set to pop and soul music. Definitely fun if you're in the mood for it! The Hot Yoga class was a simple Vinyasa flow that any level would feel comfortable taking. Classes are $15/class and price goes down as you buy more class packages. More info atwww.barefeetpoweryoga.com    Om On the Range: My favorite heated vinyasa yoga studio! Give me a nice long "OOOOMMMM" at the beginning and end of each of their classes. It really makes you focus and set your intention for an hour. Annie and Whitney are my favorite instructors (they laugh with you, not at you, when you wipe out trying an inversion). Check out the Bucktown studio www.omontherange.net. $15/class and $12/class for a package of 10.   Vessel Yoga: If you're not up for the whole heated yoga class, Margo Kellison has some terrific classes. With 3 different levels to choose from, Vessel Yoga is the perfect place to begin your practice. If you want a physically challenging class that gives meaning to your day, check it out! $15/class and $13/class for a 10 pack. Go towww.vesselyogachicago.com        A Change of Pace: The ElliptiGO     Picture courtesy elliptigo.com Looking for something to shake up your outdoor workouts? Try the ElliptiGO instead of your bike for some quality time with nature. Highly recommended for athletes just getting over an injury with less impact on the body than running, the ElliptiGO can climb any hills you would attempt on bicycle. For an alternative when it gets cold outside, purchase the stationary accessory and workout inside at home. For the same price as an indoor elliptical it's a terrific option! More info on www.elliptigo.com.  What Muffin Top?     Okay, maybe that's not the phrase everyone likes to use, but we all know what I'm talking about. Whether you have a little excess on your abdomen, or for men the dreaded "love handles", everyone can use some work on the midsection. Even if you feel like your abs are perfect, these exercises can be used as a core warm up before cardio to get everything activated before you get moving.     1) Scissor Side Planks: Start in a regular side plank position, making sure to keep your hips up and square. Slowly raise your leg up and hold for 15-30 seconds. Repeat each side 3 times.       2) Medicine Ball Push Ups: With one hand on the medicine ball, lower yourself down so your arm is at a 90 degree angle and then push back up. If you want more of a challenge, roll the ball alternating hands between each push up. Do 3 sets of 12-20 reps.   3) Medicine Ball Obliques on the Bosu: This is one of my favorite moves, but really be careful how far your stretch back with the ball. Start with a lighter ball (2-5 lbs) and angle off to one side stretching back, then lift and extend over toward your opposite knee in an arc movement. Do each side independently for 15 reps. Repeat 3 times.   4) Stretch Back Crunches with Adductor Isometric: Hello adductors! This is a terrific exercise because it gets your inner thighs and lower abs more involved. Use one ball between your knees to squeeze and one ball to stretch back with arms extended. Lift up reaching toward your toes with your shoulder blades off the ground. Do 3 sets of 20-30 reps.   5) Bosu Side Crunches: The focus is your oblique muscles as well as your spinal erectors. Start side lying on the Bosu with the bottom leg bent, slowly side crunch up. Make sure just to stick to the range of motion that feels comfortable so you can really isolate those muscles. Do 3 sets of 10-15 reps on each side.

August News

Congrats to everyone who ran the Chicago Half Marathon in July! Stephanie Dewald ran a terrific race representing Team PAWS Chicago.  Well done Dewald! We would also like to wish our MAT client, Croatian ATP player Ante Pavic, good luck with his upcoming hard court season.  If you're a tennis fan, watch for him to climb the rankings! Go Ante! The West Loop Fitcamp has one more month of classes in Mary Bartleme Park (corner of Peoria and Adams). Lars Petersen incorporates cardio, strength and agility into each class guaranteed to make you sweat! Fitness classes are Mondays, Wednesdays and Fridays at 6am running through September. In addition, this year for yoga we have partnered up with Vessel Yoga. Margo Kellison and her instructors will be holding yoga classes on Tuesdays and Thursdays at 7am, Fridays at 5:30pm and Sundays at 11am. Bring your own mat and water. Classes are 5 for $45. Sign up on www.trainingbysteph.com. If you'd like to try a complimentary class, contact me directly to reserve a spot. Yours in Health, Stephanie Turner 4 Must Do Leg Moves  It's the same old excuse, "I can do upper body, but I don't have time for legs." I frequently hear this from my runners and triathletes. But it's not really the truth, most runners simply don't want to be sore from a leg workout. I get it, I felt the same way when I trained for marathons. But making time to a few exercises can increase your speed and performance level. Don't you want to feel lighter on your feet with stronger legs? It's simple and easing into a routine can make all of the difference. Here are 4 of my favorite exercises to you you started:     1. TRX Single Leg Squats: Start standing with one leg off the ground and slowly lower yourself down to almost a 90 degree bend in your standing leg. Make sure you sit back and press through your heel as you return to a standing position. Do 3 sets 10-15 reps on each side.         2. Standing Cable Hamstring Curls:  One foot is on the ground or standing on a block. Attach the other leg to the ankle strap on the cables, bend the knee to about 90 degrees with the foot relaxed, then return to the extended leg position. Repeat 3 sets of 10-15 reps on each side.     3. Cable Hip Abduction:  Forget the outer thigh machines at the gym! Your hips and knees are bent in those machines, which takes away from the muscles that you should really be working. The cables are the best for hip abduction and isolating the gluteus medius. Make sure you keep your hips square to the wall in front of you, with your leg straight slightly abduct your leg without hiking up the hips. Do 3 sets of 10-15 reps each side.        4. Lateral Lunge Touch: This is the perfect warm up exercise. You're working a little bit of flexibility through your adductors as well as getting your glutes fired with the lateral push off. Keeping the middle leg straight, alternate your right and left lunging with or without weights. Make sure you press through the heel to get more gluteal firing. Do 3 sets of 20-30 reps.     The New Improved Foam Roller    Picture courtesy Foammotionfitness.com How many times have you heard to roll out your IT band? And how many times have you not done it because it's too painful? Muscle Kneader to the rescue! Seriously. Made by a local company here in Chicago, the Muscle Kneader is the answer to your pain threshold issues. I've tried it myself and it is much less painful than using the original foam roller. With options for 3 different sizes, the extra cushioned roller makes a good travel companion and comes with a DVD full of exercises for every body part. If that's not enough, the company Foam Motion Fitness has announced that the Muscle Kneader will be in the official 2012 Emmy gift bags. Get it while it's hot! Cost $40.