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Fitness Focus Gift Certificates For Christmas

Fitness Focus Saskatoon

Its cold outside, the snow is blowing, and the cabin fever is likely starting to set in. Get to the gym and bring a friend! Gift certificate for a membership at Fitness Focus are a perfect gift for Christmas; especially since winter means that most of us are stuck at home waiting for summer to get active again.

Gift Certificates are available for nearly any denomination. Start a new membership for someone or you can add some time to someone's existing membership.

 

Pick up a gift certificate at Fitness Focus today 1250 Ontario Avenue, or purchase over the phone.

Please feel free to contact us with any questions: info@fitnessfocus.ca

Beyond The Weight Room: Standing Straight With Back Basics

by Melissa Leier

STRENGTH TRAINING YOUR BACK MUSCLES
can help create a nice, shapely V, but aside from the muscular definition, developing these muscle groups effectively can have a significant impact on your posture.
Melissa Leier Fitness Training SaskatoonWe’re constantly moving in a forward direction or using pushing movements in day-to-day activities and there are rarely any backward or pulling movements to balance it out. Gradually, your upper back posture will suffer as your shoulders become rounded forward, you slouch or develop a head-forward posture. This posture can then lead to tension in the upper spine, shoulders and neck.
A little fun fact for you: every inch of forward head posture can increase the weight of the head on the spine by an additional 10 pounds.

 POSTURE AND SYMMETRY

Frequent forward movements in daily activities or even exercising pushing movements in a strength training program, such as chest presses or push-ups, without the balance of exercising the muscles that create pulling movements, can cause strength development to be disproportional anterior to posterior. In addition, the chest muscles can become very tight and start to pull the shoulders into this rounded forward posture, which not only looks less than aesthetically pleasing, but can also cause discomfort. This can even result from the constant or frequent movements we do day to day, such as pushing doors open, working at a computer, driving a car or relaxing into the couch watching TV.

Slouching and head-forward posture can lead to long-term muscle strain, disc herniation, arthritis and pinched nerves. Long-term sustained posture like this can lead to bones moving position and losing range of motion, creating a more permanent hunchback posture.

So what can you do to improve your posture?

Strength training exercises, such as deadlifts, lat pull-downs, barbell or dumbbell rows, wide pull-ups, rear delt lateral raises; all done properly, of course.

Chest stretches and lots of them! Even doing a ‘chest in the doorway’ stretch every hour would help. Extend your arms out to your sides at a right angle and bend your elbows 90 degrees. Place both of your forearms against a doorjamb and lean forward. You can stagger your stance with one foot forward if it feels more comfortable. Hold the stretch on each side for about 30 seconds.

Exaggerating perfect posture and always being aware of your posture, including trunk alignment and chin position.

 CHECKING MY ASSUMPTIONS

There was a time in my training history when I was boxing competitively. Aside from throwing hundreds of punches, I was doing hundreds of push-ups daily. When I would consider my own posture, I thought, “Of course it’s great. I’m young and I’m an athlete.” But then why was I starting to get a lot of stiffness and feeling the need to be constantly stretching to feel at ease? I looked in the mirror sideways in a standing posture that I had thought was relaxed and neural, and it was not even close. My chin wasn’t tucked back where it should be and my shoulders were quite rounded forward. Not only did the muscular tension cause discomfort, but also my posture was nowhere near looking tall, poised and confident, the way I wanted it to be. I decided it was time to make a change.

 LESSONS LEARNED

1. Mind-Muscle Connection

To balance out my physique, improve strength and correct my posture, I started strength training my back with twice the frequency of my chest workouts, stretching regularly and using frequent postural awareness. I started to increase strength by increasing the weight I was using somewhat, but felt my lower arm and bicep muscles taking over and fatiguing before I felt my back really engage.

Working with my professional coach, I learned to use little grip strength in my hands and to pull from the larger muscle group (lattisimus dorsi) in the back while visualizing the muscle I was actually using through its range of motion. In less than a year, I had made significant progress to balance out my physique and it did wonders to reduce my muscle stiffness.

The concept of the mind-muscle connection means getting to know your own anatomy and connecting the feeling of specific muscle contraction with a visual for yourself. You should be able to know you’ve contracted a certain muscle with your eyes closed without having to look in the mirror. The more in touch you can get with your own body, the better.

 2. Patience And Persistence Pays Off

Progressing from an exercise using the cable lat pull-down machine regularly, I went on to try the body weight wide grip pull-up. I started off barely able to do one body weight wide pull-up and an ugly one at that! It was difficult and frustrating trying to do these, but I stuck with it and over several months worked my way up to more than 20 at a time for several sets. Not only did this feel great as the muscles grew stronger and the exercise became a smoother movement, but what a sense of accomplishment to motivate me to continue!

 3. Practice Perfect Posture

You need to purposefully think about your alignment, not just in back- specific exercises, but all exercises. Don’t let your back or shoulders round forward when sitting in the leg extension machine or doing a bent- over dumbbell rear delt raise. Even at home or when you’re going to be working at a desk, before you even dive into the activity, take the time to set yourself up first. Even small and light activities throughout the day count towards your overall spinal health. Focus on maintaining neutral spinal alignment when bending to pick something up, when setting up your pillow for sleep and while driving, keeping your chin tucked under and shoulder blades tucked back.

 Put Your Excuses Aside

I once heard someone say, “Well, I don’t exercise my back. It’s sore already.” I would challenge anyone to question themselves on the decision to not exercise the back. Often, a sore back is the result of a lack of effective utilization and exercise of the back muscles. As long as you are medically cleared to exercise, the back should be one of the most important muscle groups to work to improve!

Here Are a Few of Our Favorite Charities

ROCK 102 “COATS FOR KIDS” KEEPS HUNDREDS OF SASKATOON CHILDREN WARM THIS WINTER

Hundreds of children in Saskatoon do not have winter coats. For a child, a warm winter coat means getting to play outside at recess with their friends instead of staying inside on a cold winter day, or building a snowman in their front yard instead of staying in the house.

Rock 102 and Frontline Furniture took action in 2003 and announced the “Coats for Kids” campaign. Since then we’ve been busy collecting gently worn coats to ensure that our children stay warm each winter. This year, with help from Frontline Furniture, The Centre Mall, Market Mall, Confederation Park Mall, and The Mall at Lawson Heights, hundreds of coats were collected from October 12th to November 4th.

Care & Share provides various programs to the children in Saskatoon's 17 community schools. These programs include sports, culture and supplying children with basic needs. “A warm coat for our cold winters is one of those basic necessities and with the help of ROCK 102 and Frontline Furniture, hundreds of less-fortunate children are going to receive something many of us take for granted.” says Sandi Meldrum, Executive Director for Care & Share.

We will be at Market Mall on Thursday, November 5th with the help of a few children from our community, picking up the mountain of jackets we have collected. Rock 102 wants the chance to thank Saskatoon and draw awareness to the need in our community

http://www.rock102rocks.com/events/community-event/rock-102-coats-kids

Disaster Management

Disasters can strike any time and anywhere and when they do those in need can’t wait; their needs are urgent. The Canadian Red Cross helps vulnerable communities in Canada and around the world affected by emergencies and disasters—situations ranging from individual housefires to natural disasters like floods that can disrupt an entire region. Following a disaster, the Red Cross works with governments and other humanitarian organizations to provide for people's basic needs including shelter, family reunification, assistance finding support, first aid, information, food and clothing.

Saskatoon Charities

International

From conflict zones to communities destroyed by devastating disasters or debilitating health issues, the Canadian Red Cross responds to the needs of vulnerable communities around the world.

Refugee Services

Many refugees arrive in Canada with few resources and minimal knowledge of the services that can provide help. The Red Cross provides services from assistance securing employment to family reunification through our global network.

Restoring Family Links

The chaos and confusion that accompany war and natural disasters can separate families when they need each other most. The Canadian Red Cross Restoring Family Links program helps people in Canada to re-establish contact with immediate family members after separation due to war, internal conflict, natural disaster and other humanitarian crises. Whether the separation from a loved one happened fifty years ago or more recently, the Canadian Red Cross Restoring Family Links program may be able to help.

www.redcross.ca 

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LOCATION

Fitness Focus
1250 Ontario Ave
Saskatoon, SK S7K 1S5
Ph: 306.244.6413

HOURS

Monday - Thursday: 5am - 11pm
Friday: 5am - 10pm
Saturday: 8am - 8pm
Sunday: 8am - 8pm