Ask a Personal Trainer/Gym Owner

1…34689…11

Replies

  • MsAmandaNJ
    MsAmandaNJ Posts: 1,248 Member
    Can you describe how to do a proper pull up? Where exactly should I feel it? I understand better when talking about sensations. What exercises should I do to build upper body strength?
  • sarochka85
    sarochka85 Posts: 103 Member
    edited April 2016
    What exactly is explosiveness? I keep hearing this term in relation to a vast range of exercises and wonder why it's important.

    Specifically, I've been given plyo pushups to do and I hate the feeling- it's really jarring. Is there really any great benefit to these, explosiveness or otherwise, or might I just as well skip this exercise?

    Thank you!
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    Noelani1503 wrote: »
    What exercises do you recommend to prevent rib injuries?

    A few years ago I had a sprain/cartilage tear around one of my floating ribs from jiu jitsu. It caused the rib to pop out a couple of times. I was always able to pop it back in and the injury healed since I had to take time away from the sport when I got pregnant. I'd like to begin training again but want to strengthen the area (intercostals? lats?) to prevent another injury. Any ideas?

    This wouldn't be an area of expertise for me, but I don't think there is much you can do to prevent a subluxation. Ribs are largely held in place by connective tissue, not muscle. Chances are you just naturally have more laxity in your connective tissue.
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    edited April 2016
    MsAmandaNJ wrote: »
    Can you describe how to do a proper pull up? Where exactly should I feel it? I understand better when talking about sensations. What exercises should I do to build upper body strength?

    Pulls up should be felt in the middle of your back, the front of your arms, and your stomach. I think it's best to do assisted pull ups, then eccentric pull ups, and eventually work your way up to doing full pull ups.

    Upper body Strength:

    - Push Up
    - Over Head Press
    - Bench Press
    - Inverted Row
    - Pull Up
    - Chest Supported Row
  • ASKyle
    ASKyle Posts: 1,475 Member
    Do you, personally, do any prep before going on a vacation or other event? If so, what is your routine?

    If you're one of those people who stays ready, what would you suggest for a 5'2" 125lb female wanting to look her best in 6 weeks for Mexico?
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    sarochka85 wrote: »
    What exactly is explosiveness? I keep hearing this term in relation to a vast range of exercises and wonder why it's important.

    Specifically, I've been given plyo pushups to do and I hate the feeling- it's really jarring. Is there really any great benefit to these, explosiveness or otherwise, or might I just as well skip this exercise?

    Thank you!

    I guess it depends on the context. In a general sense, it is being able to generate strength in a timely manner.

    If you don't need/want to be powerful, you don't need to train in such a manner. What is your goal?
  • Scamd83
    Scamd83 Posts: 808 Member
    edited April 2016
    You might be able to help me where my doctor refuses to. If I eat carbs like cereal, oats, pasta I feel very drained and sleepy. If I eat carbs from bananas I feel fine and if I have a rush of blood (this happens often) having a banana stops that pretty instantly. Have you ever heard of anything like this? Also coffee makes me tired rather than alert, I can have that late at night and sleep easily. This all makes my pre-workout nutrition rather complicated.

    Also, I have some strain in my right shoulder which I feel only when I'm doing OHPs and dips, but not when bench pressing. Should I just be avoiding these exercises until it's better or is there anything I can do to help it recover?

    Nutrition wise whilst eating at a deficit is the be all and end all of fat loss, do you have any tips on top of this that help?

    Thank you.
  • rileyes
    rileyes Posts: 1,406 Member
    DreesPerformanceTraining wrote: »
    sarochka85 wrote: »
    What exactly is explosiveness? I keep hearing this term in relation to a vast range of exercises and wonder why it's important.

    Specifically, I've been given plyo pushups to do and I hate the feeling- it's really jarring. Is there really any great benefit to these, explosiveness or otherwise, or might I just as well skip this exercise?

    Thank you!

    I guess it depends on the context. In a general sense, it is being able to generate strength in a timely manner.

    If you don't need/want to be powerful, you don't need to train in such a manner. What is your goal?

    Also, if I may add from my own experience...

    The jarring may be from unfocused movement. Each movement should be deliberate or controlled in eccentric and concentric phases. The explosive part is moving off the floor in a burst. The landing should be soft and quiet. Your body needs to support the movement.

    I sometimes feel like I throw my shoulder out when I improperly swing a racquet or club or pitch a baseball. I tame this with focus on the move and engage all supporting muscles at the hinge. For instance, when I serve (tennis), I engage all areas around the shoulder (lats, pecs, traps...while still allowing range of motion) and rotate my body to support the movement.
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    ASKyle wrote: »
    Do you, personally, do any prep before going on a vacation or other event? If so, what is your routine?

    If you're one of those people who stays ready, what would you suggest for a 5'2" 125lb female wanting to look her best in 6 weeks for Mexico?

    Seems like you're at a good weight. I would just eat close to maintenance and workout hard.

    A few days before you leave you can lower your carbohydrate consumption and avoid excessive sodium. I would recommend not doing any drastic fluid manipulation because it is hard on the body and you'll feel like crap.
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    Scamd83 wrote: »
    You might be able to help me where my doctor refuses to. If I eat carbs like cereal, oats, pasta I feel very drained and sleepy. If I eat carbs from bananas I feel fine and if I have a rush of blood (this happens often) having a banana stops that pretty instantly. Have you ever heard of anything like this? Also coffee makes me tired rather than alert, I can have that late at night and sleep easily. This all makes my pre-workout nutrition rather complicated.

    Also, I have some strain in my right shoulder which I feel only when I'm doing OHPs and dips, but not when bench pressing. Should I just be avoiding these exercises until it's better or is there anything I can do to help it recover?

    Nutrition wise whilst eating at a deficit is the be all and end all of fat loss, do you have any tips on top of this that help?

    Thank you.

    1. Foods like cereal, pasta, etc. are calorie dense, so it's probably the amount of carbs that you are eating, not the type that is making you feel sluggish. Fruit also has more vitamins, water, and fiber than grains, so I'm sure that adds a little to making you feel better.

    2. I know some people that are not affected by caffeine, so that isn't all that unusual.

    3. Yes, I would avoid any exercise that hurts. Many adults should avoid OHP and dips because they do not have the mobility/stability to perform them pain-free. It's hard to say what to do to fix the problem without seeing you.

    4. Unless you're pretty lean already, I would just focus on eating at a deficit. Strength training will help as well.
  • Scamd83
    Scamd83 Posts: 808 Member
    edited April 2016
    With dips it usually stings a bit at first, then second or third set I'm a lot better. Will shoulders get enough overload from bench pressing to increase strength and size?

    I'm pretty lean already, not clearly defined abs lean, but close.

    Thanks.
  • MsAmandaNJ
    MsAmandaNJ Posts: 1,248 Member
    @DreesPerformanceTraining Thank you so much!
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    Scamd83 wrote: »
    With dips it usually stings a bit at first, then second or third set I'm a lot better. Will shoulders get enough overload from bench pressing to increase strength and size?

    I'm pretty lean already, not clearly defined abs lean, but close.

    Thanks.

    I don't recommend dips for most people - a lot of stress on the anterior shoulder.

    If you want to work your shoulders pain-free try using bear crawl variations, landmine presses, and kettlebell presses.
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    MsAmandaNJ wrote: »
    @DreesPerformanceTraining Thank you so much!

    You're welcome - hope it helps.
  • angelxsss
    angelxsss Posts: 2,402 Member
    Pilates is my exercise of choice, but lately when I'm in plank position (we seem to spend a lot of time there), for some reason my right wrist always gets injured, seemingly with me just keeping it in that static weight-bearing position. The coach on the youtube videos suggests holding yourself up with your fists, but I honestly can't figure out how anyone can hold up their body weight in that position. Do you have any suggestions on how I can prevent the pain (besides giving up anything in plank position)?
  • chocolate_owl
    chocolate_owl Posts: 1,695 Member
    angelxsss wrote: »
    Pilates is my exercise of choice, but lately when I'm in plank position (we seem to spend a lot of time there), for some reason my right wrist always gets injured, seemingly with me just keeping it in that static weight-bearing position. The coach on the youtube videos suggests holding yourself up with your fists, but I honestly can't figure out how anyone can hold up their body weight in that position. Do you have any suggestions on how I can prevent the pain (besides giving up anything in plank position)?

    Chiming in with my experience: I got tendonitis from pilates plus lifestyle. First, check your plank form - are you properly aligned? If you're not, you could be putting too much stress on your wrist. I also wear a brace when my wrist starts to bother me now, and that makes it easier to hold yourself up with your fists.

    As far as treating your wrist, do some strengthening exercises. Take a light dumbbell and write the alphabet twice. That should move your wrist through its whole range of motion. Also, do you spend an excessive amount of time on your phone or an iPad? Do you cook (stirring) a lot, or do other repetitive motion actions? Try to limit those sorts of activities if possible as they tend to aggravate your injury.
  • angelxsss
    angelxsss Posts: 2,402 Member
    edited May 2016
    mskessler89 wrote: »
    angelxsss wrote: »
    Pilates is my exercise of choice, but lately when I'm in plank position (we seem to spend a lot of time there), for some reason my right wrist always gets injured, seemingly with me just keeping it in that static weight-bearing position. The coach on the youtube videos suggests holding yourself up with your fists, but I honestly can't figure out how anyone can hold up their body weight in that position. Do you have any suggestions on how I can prevent the pain (besides giving up anything in plank position)?

    Chiming in with my experience: I got tendonitis from pilates plus lifestyle. First, check your plank form - are you properly aligned? If you're not, you could be putting too much stress on your wrist. I also wear a brace when my wrist starts to bother me now, and that makes it easier to hold yourself up with your fists.

    As far as treating your wrist, do some strengthening exercises. Take a light dumbbell and write the alphabet twice. That should move your wrist through its whole range of motion. Also, do you spend an excessive amount of time on your phone or an iPad? Do you cook (stirring) a lot, or do other repetitive motion actions? Try to limit those sorts of activities if possible as they tend to aggravate your injury.

    I'm pretty good about checking my form each time I get into that position (hands right under shoulders and no butt in the air). I was also thinking about a brace, but the only one I've ever tried on was a carpal tunnel brace that had a hard skeleton so it wouldn't bend that way.

    I'll definitely work on the wrist strengthening though. And it's weird because I'm left handed but it's my right wrist, so normally there's no repetitive motions going on with that wrist.

    Thanks for the advice!
  • JenRainbow1
    JenRainbow1 Posts: 74 Member
    I know that one side of the body is weaker than the other. Does that explain why one seems to be more toned? I've still got a way to go. Is there a way to even it out or is it just because of it being weaker? Sorry if it's a stupid question
  • katie22mfp
    katie22mfp Posts: 386 Member
    Hello
    Tips on How to lose my belly!
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    angelxsss wrote: »
    Pilates is my exercise of choice, but lately when I'm in plank position (we seem to spend a lot of time there), for some reason my right wrist always gets injured, seemingly with me just keeping it in that static weight-bearing position. The coach on the youtube videos suggests holding yourself up with your fists, but I honestly can't figure out how anyone can hold up their body weight in that position. Do you have any suggestions on how I can prevent the pain (besides giving up anything in plank position)?

    You could try putting two dumbbells on the ground and do your planks while gripping them. It will keep your wrist in a better position without all the pressure on the knuckles.
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    JenRainbow1 wrote: »
    I know that one side of the body is weaker than the other. Does that explain why one seems to be more toned? I've still got a way to go. Is there a way to even it out or is it just because of it being weaker? Sorry if it's a stupid question

    If one side is stronger it most likely also has more muscle, so yes. Try doing some more unilateral exercises.
  • TR0berts
    TR0berts Posts: 7,739 Member
    DreesPerformanceTraining wrote: »
    angelxsss wrote: »
    Pilates is my exercise of choice, but lately when I'm in plank position (we seem to spend a lot of time there), for some reason my right wrist always gets injured, seemingly with me just keeping it in that static weight-bearing position. The coach on the youtube videos suggests holding yourself up with your fists, but I honestly can't figure out how anyone can hold up their body weight in that position. Do you have any suggestions on how I can prevent the pain (besides giving up anything in plank position)?

    You could try putting two dumbbells on the ground and do your planks while gripping them. It will keep your wrist in a better position without all the pressure on the knuckles.

    There's that, or make fists - that's what I do when I do planks. Which is rare, but still, it keeps my wrists straight/strong.
  • kwtilbury
    kwtilbury Posts: 1,234 Member
    What is the best strategy for passing gas in the gym? Crop-dusting? Blaming someone else? Total denial?
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    kwtilbury wrote: »
    What is the best strategy for passing gas in the gym? Crop-dusting? Blaming someone else? Total denial?

    Smile and proudly take ownership.
  • Hornsby
    Hornsby Posts: 10,322 Member
    kwtilbury wrote: »
    What is the best strategy for passing gas in the gym? Crop-dusting? Blaming someone else? Total denial?

    I fart really loud, and then bust off into a fast walk and yell "turbo!"
  • dimasj
    dimasj Posts: 164 Member
    edited May 2016
    why should someone hire a personal trainer?
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    katie22mfp wrote: »
    Hello
    Tips on How to lose my belly!

    Consume less and burn more.
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    dimasj wrote: »
    why should someone hire a personal trainer?

    The two that jump out to me are guidance and motivation, but there are many reasons that I can think of. Some people just want someone to talk to for an hour.
  • dimasj
    dimasj Posts: 164 Member
    what if you are motivated and have lost 50lbs on your own... what reasons would you give for hiring a trainer?
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    dimasj wrote: »
    what if you are motivated and have lost 50lbs on your own... what reasons would you give for hiring a trainer?

    Are you trying to convince yourself to hire a trainer or not hire one? Most people don't need a personal trainer to be healthy and fit - it is a luxury service. If you're doing fine on your own, you should continue on your own until you are no longer making progress to your goal(s).
This discussion has been closed.

Categories