Active vs Passive Stretching

Active vs Passive Stretching Many of you have asked me about the benefits of stretching. As I went through the MAT internship I learned more about what actually happens to the muscles as you do passive stretching as most people do. Passive stretching is when you force the muscle into position without using the muscle to actually get itself into position. This type of stretching typically shuts down the muscle. Another way to stretch is active stretching (my preference). Meaning you are moving the muscles into position yourself without an applied force. Does this all seem foreign to you? If so, you're not alone. I found this video that is a must see for anyone who stretches. The video explains activation of the muscle with the typical quadricep stretch. They use the rectus femoris which is one of your quadricep muscles as an example. Check it out! EMG on Rectus Femoris after Muscle Activation Techniques applied

West Loop Fitcamp

Free preview week of classes begin Tuesday, May 10 at Mary Bartelme Park

CHICAGO (April 11, 2011) – Fitness Training by Stephanie Turner announced today the launch of its West Loop FitCamp in the West Loop neighborhood’s Mary Bartelme Park, located at Peoria and Adams streets.

West Loop FitCamp will hold fitness classes, which will feature a full body workout with a mix of cardio and resistance training, and take full advantage of Mary Bartelme Park. In addition, yoga classes will be held on Saturday mornings. A complete schedule is attached.

“I’m excited to bring outdoor fitness and yoga classes to my West Loop neighbors,” said Stephanie Turner, founder, Fitness Training by Stephanie Turner. “After a long, snowy winter, it will be fun to add a little variety to people’s workouts and take advantage of the West Loop’s beautiful new Mary Bartelme Park.”

West Loop FitCamp will host a free preview week of classes beginning Tuesday, May 10 at Mary Bartelme Park. The complimentary hour-long fitness classes will be held Tuesday, May 10 at 6 p.m., and Thursday, May 12 at 6 p.m. A complimentary 60-minute yoga class will be held at 10 a.m. on Saturday, May 14.

Sign-up for FitCamp: www.trainingbysteph.com or call Fitness Training by Stephanie Turner to reserve a spot at 312.523.3131. Fitness packages are $12 per class and drop-in participants are welcome at $15 per class.

FitCamp Schedule

FitCamp classes will be offered in 6 week sessions beginning as follows:

Session I: May 17

Session II: June 28

Session III: August 9

Session IV: September 19

Fitness sessions will be held on Tuesdays and Thursdays at 6 a.m. and 6 p.m.

Yoga classes will be held Saturdays at 10 a.m. and are BYOM (Bring your own mat!)

Each class is one hour long, rain or shine.

West Loop FitCamp will host a free preview week of classes beginning Tuesday, May 10 at Mary Bartelme Park. The complimentary hour-long fitness classes will be held Tuesday, May 10 at 6 p.m., and Thursday, May 12 at 6 p.m. A complimentary 60-minute yoga class will be held at 10 a.m. on Saturday, May 14.

Cost: $12/class for fitness package (fitness or yoga combination)

$15/class for drop in

Sign-up: www.trainingbysteph.com or call Fitness Training by Stephanie Turner at 312.523.3131 to reserve a spot.

Booty Burn Not only do we love it when our backside looks good, but our glute muscles (maximus, medius, and minimus) are a powerhouse for the body. The glutes contribute to leg strength and help support the spine with hip extension. You should include glute exercises in your routine at least 2-3 times per week. Here are some of my favorite moves: 1) Cross step ups: Start with one foot planted on the step or bench. Cross step up and either put your other foot down, or for more of a challenge, balance as you get up to the top. Do 3 sets of 10-15 on each leg. 2) Cross back lunges: Begin with feet together and cross your right leg behind your left. Make sure you leave most of your weight on leg in front. Push thru the front heel and stand back up from the lunge. Do 3 sets of 10-15 reps each side. 3) Split squat: Keeping the weight focused on the front leg, go down so your thigh is just parallel to the ground. Press up thru the front heel to standing position again. Do 3 sets of 10-15 reps on each side. 4) Single leg squat with chop: This is one of my favorites! As an advanced move, make sure you are comfortable with a single leg squat before doing this exercise. Weight starts above the head, as you bend down lead the weight to the outside of the opposite knee, then return to starting position. Do 3 sets of 10-15 reps each side. 5) Cable hip extension: This exercise is simple, yet effective. Remember to keep your leg straight and lead with the heel as you extend back squeezing the glutes. Do 3 sets of 15 reps each side.

Mixing It Up on the Treadmill

Are you bored with running on the treadmill during the winter? I know sometimes I feel like I have "exercise ADD" when I'm on the treadmill. Here's an easy way to change up your workout if you're doing a 30 minute run:

3 min. warm-up walk @ 3.5-4.0

5 min. jog @ 5.5-6.5

2 min. jog @ 5.0-6.0 with a 3.0 incline

5 min. run @6.0-6.8

1 min. each side shuffles @ 3.5-4.0

3 min. jog @ 5.0 with 5.0 incline

5 min. run @ 6.0-7.0

1 min. each side shuffles @ 3.5-3.8 with 1.0 incline

3 min. sprint 7.0-8.0

The Stability Ball More Than Just For Crunches Many people forget that you can use the stability ball for doing more than crunches. It's a great add on to any workout if you have the proper core strength it takes for control. Here are some exercises that I use on a regular basis with clients: 1) Dumbell Chest Fly: Head should rest comfortably on the ball, hips stay up with the glutes squeezed. Do 3 sets of 10-15 reps. Muscles worked: Chest, biceps, and core. 2) Dumbell Tricep Extension: Again, head should be resting comfortably on the ball aligned with the curve of your cervical spine (neck), glutes are squeezed. Arms will bend to 90 degrees and come to full extension. Do 3 sets of 10-15 reps. Muscles worked: Triceps and core. 3) Prone Hip Extension: This is code for booty burner! Start on your stomach on the ball. One leg will be extended and the other leg that you will be working is bent to 90 degrees. Slowly lift the leg a few inches up using your glute (be sure not to feel it too much in the hamstring). Do 3 sets of 15-25 reps. Repeat on other side. Muscles worked: Glutes, hamstrings, and core. 4) Inner Thigh Leg Extension: Attention adductors! It's all about maintaining the squeeze of the feet against the ball with this exercise. Laying on the floor with your feet firmly pressing against the ball, bend your knees to 90 degrees of flexion and then straighten them all the way up to the ceiling using those quadriceps for full extension. Do 3 sets of 15-25 repetitions. Muscles worked: Adductors, quadriceps, and core. 5) Leg Curl: Laying on the ground, place your heels on the ball with your legs fully extended and hips lifted up off the ground (similar to a bridge position). Keeping your feet on the ball, flex your knees to 90 degrees and extend back to your starting position. Do 3 sets of 15-20 reps. Muscles worked: Hamstrings, glutes, and core.

The Cable Dilemma

If you've been to the health club and been boggled by the cable machines, you're not alone. Many people tend to "stick with what they know" at the gym. Machines with selected weights are probably the most common way to workout for many people. But you may not realize that the cables can be way easier to adjust and they can actually be more beneficial using your core muscles. All it takes is making yourself a little more familiar with the cables and how they work, then you might become addicted! Here are some of my favorite cable moves for a full body workout: 1) Rope Row- Set up the cable to shoulder height. Using the rope attachment, stand with feet shoulder width apart, hands staying at shoulder height extended out in front of you. Pull back and squeeze your shoulder blades together, then return to starting position. Muscles worked: upper/middle back, biceps, and core. 2) Cable Chest Press - Set up both sides of the cables at shoulder height and attach the soft handles. Stand in the middle of the cables and move forward a couple of feet so you are in front of the cables. Arms and elbows will be bent 90 degrees, palms will be facing down to the ground. Extend and press straight forward bringing your hands together to your midline. Muscles worked: Chest, triceps, anterior deltoid and core. 3) Cable Chop - This exercise can be set up at 3 different angles: low to high (at bottom of cables), high to low (at top of cables), and straight across at shoulder height. With any of these variations, you will be working different areas of your core muscles according to the height. The key here is to keep the hips stable during the rotation and keep the chest out through the range of motion. Muscles worked: obliques, spinal erectors, rectus abdominis. 4) Single Arm Rope Tricep Extension - Set up the cable to the top and add the rope attachment. Standing in front of the cable holding the rope in one hand, elbow stays bent at 90 degrees. Fully extend or straighten the arm and then come back to 90 degrees. Elbow stays in close to the body. I like this one because you are working triceps individually, so you can't use one side more than the other. Muscles worked: Triceps. 5) Single Arm Bicep Curl with Reverse Lunge - Yes, this is a dual movement exercise. You can even add a balance in with the reverse lunge if you want an extra challenge! Set the cables to the bottom using the handle attachment. Starting with feet together, step back into a reverse lunge and then come back up into a bicep curl. Make sure your elbow stays in toward your side and shoulders and chest stay out. Muscles worked: Biceps, legs, and core.

Kickin' It Old School Cardio

With all of the talk about snowstorms and cold weather, being trapped inside can get a little annoying. Whether you are working at home or just staying home because of the bad weather, it doesn't mean you have to miss your workout. There are creative ways to get that cardio in if you're stuck inside: 1) Jump Rope: Yes, you need a little space for this one, but it's really not that hard. It'll get your heart rate up in a hurry, but keep you in a moderate zone. Try doing a speed double jump, jogging, or pretending like you're a skier jumping side to side. You can even work on individual leg strength by jumping on one leg at a time. Maybe decide to do each for 30 seconds to a minute and repeat. 2) Got Stairs? Oh yeah, when I was thinking about what I should do if I was stuck inside, the stairwell was the first to come to mind. It might be a little brutal getting started, but once you find a good pace either climbing or jogging up the stairs, it should be just like using the Stepmill at the health club. And time it...so you can challenge yourself each time you climb! 3) Jumping Jacks, Hula Hooping, or Burpees - A little of these can go a long way, but doing this in a circuit can really mix it up and make your workout fun. Don't forget that you have to have some motivational music to go along with your workout. Making sure you have good tunes keeps your body moving!