Than I was referred to John and Personal Training in Marin.  John patiently listened to my concerns to prevent injury which made me feel confident we were always intelligently moving forward.  We set goals together and with John’s help and support hit every goal I set.  For example, one of the most important goals I had when we met was to be able to play tennis with my daughter (who plays at a competitive level) – and within six months I was doing this pain free!  And my back?  No problems at all!  After losing serious weight (about 30 lbs.) I am in the best shape of my life.  People are amazed at my transformation – they say I look HEALTHY!  I look at my old pictures of myself and I don’t recognize “that other guy.” I am lean, fit, strong, and healthy – and I have energy!  John has really made a positive difference in my life.  I look forward to our workouts.  I am particularly grateful for all that John has taught me.  He explains things and teaches you about your body and health and this was extremely valuable and important to me.  I prioritize my health and fitness now and it feels great.  I recently went back to surfing again after shelving it since I was a kid.  I feel alive again when I surf and all the good memories of San Diego and my youth come back to me.  In December, I will be doing a 10 mile obstacle course in San Francisco.  I can do whatever I want now physically and it feels great.  Thanks to John and PTIM my health and fitness is at an all time high.  Of course, I had to do all the work – but it was all worth it!”

Greg Friedman Bel Marin Keys

Most people start an exercise routine with every intention of sticking with it. Unfortunately, there are all kinds of reasons and excuses that can crop up that will derail plans before they even really get off the ground. One of the most frequent excuses for getting out of a routine is pain – especially foot and leg pain.

While there are plenty of specifics that can cause leg and foot pain for those who are working out – especially if running or heavy aerobics are involved – improper shoes are quite often a serious culprit. If a person doesn’t wear a good pair of shoes while working out, all kinds of problems can arise.

Poorly fit shoes can:

• Cause blisters and chafing
• Promote bruising on the bottom of the feet, especially for runners
• Add to or create calve pain
• Promote cramping
• Increase the likelihood of injury due to a lack of support.

Of course you may be a minimalist and are now working out with Vibrams, Converse flat soles, or even barefoot training, however this article is about when you do choose to purchase a workout shoe other than a minimalist shoe what to look for specifically that will best serve your needs.

Selecting Proper Shoes

Buying good workout shoes isn’t quite like picking out a pair of loafers for the office. Since intense physical activity is the plan when wearing these shoes, the fit must be excellent and the support provided proper.

Here are tips for buying the right shoes for exercise:

• Be sure to buy the right type of shoe – All sneakers are not made alike. Some are designed specifically for runners, others are meant to provide the right support for basketball, aerobics, walking and other forms of activity. Be sure to look at the right shoes for the desired exercise.
• Only try on shoes late in the day – As the day wears on, the feet tend to swell a bit. You may experience this personally. Trying shoes on when feet are at their largest is likely to produce the best possible fit.
• Be picky about how your shoe feels – When trying shoes on, make sure there’s some space between the front of the longest toe and the end of the shoe. There should be enough room to easily wiggle the toes. If there’s not, a larger size is in order.
• Trust the eyes as well – Once a seemingly good fit is found, take the shoes off and place them next to the feet. A good fit will appear slightly longer and wider than the feet. If shoes aren’t obviously bigger, consider going up a half size.
• Consult an expert – Fitness professionals often have wonderful recommendations on the types of shoes that provide the best fit and support for certain activities. Also a well-respected podiatrist can offer insight into what shoe is most beneficial for you based on your foot action.
• Go high-tech – There are shoe stores for athletes that combine science in with fittings. They do this by using special sensors that gauge pressure points when a person is working out. This enables employees to find the right fitting shoes for each individual customer.

There are plenty of reasons that exercise routines get sidelined. To increase chances of enjoying success, start from the bottom up. Get a good fitting, comfortable pair of shoes that you feel good about wearing and your new or well established routine can start again on the right foot.

About the Author

Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.

Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!

If you’re ready, you can reach Mr. Spongberg at (415) 891-8787 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight

Research has shown that support networks of friends and family are critical for overall well-being. The trick, however, often lies in finding the time to maintain interpersonal relationships. After all, it’s often not easy to keep up with work, a family at home and friends who want to see you but just can’t find the time.

Here are some tips that can help:

• Make time every day for family – Even if it’s just sitting down to dinner together or a quick breakfast before heading out for the day, time together to bond does matter. If family is far away, make time for regular check-ins by phone, email or chat. Video chat is a great way to close the miles for keeping up with both friends and family.
• Schedule friend time – Keeping up with friendships can be one of the hardest things to accomplish with a busy schedule. Friendships, however, are crucial. If finding time is difficult, consider scheduling it. Even monthly gatherings for lunch, dinner or a backyard barbecue can help keep the lines of communication open and friendships going strong.  Better yet, workout with your friends so you stay fit and enhance those bonds regularly.
• Use social networking – When time really is at a premium, social networking is a fantastic way to stay connected. It won’t replace the face-to-face time that’s desired, but it can help with a sense of connectivity to friends near and far. We all know how interactive Facebook, Twitter, and YouTube have become.
• Pick up the phone – Checking in with friends by phone is more personal than going online and it can serve as a great substitute for face-to-face time especially with friends who are far away. Just picking up the phone to say “hello” tells friends they matter and they’re being thought of. Make that the opportunity to schedule some time together and enjoy the outdoors.
• Send out cards – Mail out cards or short hand-written notes on holidays, birthdays and other special occasions. This is a great, and very personal way, to let friends know they matter. In this day and age, hand-written cards and notes are a rarity and they are much appreciated when received. Don’t ever forget how nice it is to receive a “thank you” card.

There’s more to enjoying good personal health than just eating right and working out. Keeping up with personal networks of friends and family is also critical. Take time to reach out to those that matter. You have the potential to touch so many lives positively. You can make a difference to so many of your friends and family.

About the Author

Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.

Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!

If you’re ready, you can reach Mr. Spongberg at (415) 891-8787 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight

Ingredients:
3 medium acorn squash, halved and seeded
3/4 cup chopped onion
2 cloves of garlic, minced
2 Tablespoons extra virgin coconut oil
2 Tablespoons extra virgin olive oil
4 Tablespoons tomato sauce
10 cups of chopped spinach leaves
1 15-ounce can of white beans, drained
½ cup of sliced black olives
1 cup of mozzarella cheese, shredded
sea salt, to taste
black pepper, to taste

Directions:
Preheat oven to 400 degrees Fahrenheit. Cut the squash in half, lengthwise, from stem to end and remove the seeds and stringy insides. In a baking pan, add about ¼ inch of water to the bottom of the pan and place each squash half in the baking pan, cut side up. Brush the insides of the squash with the olive oil and sprinkle with some salt and pepper. Bake for about 1 hour and 15 minutes or until the squash is soft and tops are slightly browned.

While the squash is baking, heat the coconut oil in a large skillet over medium heat. Add the onion and garlic and cook for 2-3 minutes. Stir in tomato sauce as well as a dash of salt and pepper. Stir in the chopped spinach and cook until tender—about 3 to 5 minutes. Add the beans and black olives. Stir gently and heat through, then remove from heat. When squash is done, remove from the oven and fill the squash with the bean mixture. Top with shredded mozzarella cheese. Broil filled squash until cheese melts—about 1-2 minutes. Serve.

• PREP: 25 minutes
• TOTAL: 25 minutes

Ingredients

• 1/2 cup coarse fresh breadcrumbs made from crustless country-style bread
• 5 teaspoons Dijon mustard, divided
• 2 teaspoons plus 1 tablespoon olive oil
• 1/2 teaspoon mustard seeds
• 1 9-ounce package fresh spinach leaves
• 3 tablespoons half and half
• 1 teaspoon chopped fresh thyme
• 2 large eggs
• Fresh thyme sprigs (for garnish)
• test-kitchen tip

Topping the eggs with breadcrumbs—instead of serving them with toast—makes for a lighter dish with satisfying texture.

Preparation

• Preheat oven to 400°F. Toss crumbs with 2 teaspoons mustard, 2 teaspoons oil, and mustard seeds in medium bowl to coat. Scatter on rimmed baking sheet. Bake until golden and crisp, 6 to 8 minutes.
• Meanwhile, add enough water to deep large nonstick skillet to cover bottom. Add spinach; toss over high heat to wilt, about 2 minutes. Scrape into sieve set over bowl; press out liquid. Wipe out skillet; reserve.
• Transfer spinach to medium saucepan. Add 3 teaspoons mustard, half and half, and chopped thyme. Stir over medium heat until thick, about 3 minutes. Season with freshly ground black pepper. Remove from heat.
• Heat remaining 1 tablespoon oil in reserved skillet over medium-high heat. Crack eggs into skillet, spacing apart. Fry until whites are cooked through, 3 to 4 minutes. Divide spinach between 2 plates, spreading out as base for eggs. Top with eggs, crumbs, and thyme sprigs.

• Nutritional Information

One serving contains:

Calories (kcal) 345.8
%Calories from Fat 56.2
Fat (g) 21.6
Saturated Fat (g) 5.4
Cholesterol (mg) 220.3
Carbohydrates (g) 25.1
Dietary Fiber (g) 3.1
Total Sugars (g) 3.0
Net Carbs (g) 22.0
Protein (g) 13.7
Sodium (mg) 526.4

I don’t see too many people working on stability, in fact I see very few. Would you like to stay out of the hospital because you know how to protect your spine and stay on your feet? Work on your stability. Maybe that just doesn’t include the gym either, but that’s beside the fact. Do you know how to work your extremities why you stabilize your core? A simple push-up is a perfect example. You should be able to move your own weight around before you go picking up any external force like a barbell or dumbbell. The fact is most people could prevent injury just by working on their stability.  Plain and simple if you have no stability; you have no balance. Guess who’s going to take the fall and hurt themselves? We all need a foundation to build on.

I see most of the people in the gym working on strength and endurance. And those aren’t bad things! But they’re just two components of fitness. Granted endurance is extremely important. However, I see so many people getting tired so quickly. It’s the demands on our lives nowadays; we just aren’t asked to do very much. Endurance is the foundation of any fitness programming along with building whole body and joint stability. Often, grooving motion patterns or movement patterns is overlooked, but is also a basic component of fitness. These three fundamental components should be foundational in your training. Don’t overlook the basics… way too many people do.

Strength is a subject we can talk about for hours. Core strength, maximum strength, high-intensity strength training, periodization strength, bodybuilding strength, strength training laws, and hypertrophy phase of strength training all fit under the umbrella of strength training, programs, and principals. Which is the best one to practice? It depends on what your goals are and what kind of shape you’re in to begin with. For the purpose of understanding the basics let’s focus on fundamental strength. Can you handle your own body weight? This is the piece of equipment you’re going to have to haul around the rest of your life. Along with body weight strength fundamental strength includes working an 8-12 repetition count to your tolerance point. Everyone’s tolerance point is different. The big picture here is… build your strength. And of course don’t forget if you’re looking to build strength you have to eat enough to grow.

In my 12 years of training I don’t see too many people working on their power. Of course power training is typically for higher-level performance, but if you develop more power your strength is certain to improve. Besides, power training is fun and explosive. Most people love power training when they’re ready for it. Ever taken a medicine ball and gotten explosive with it? You don’t need a bunch of fancy equipment to develop your power. An explosive squat press or alternating lunge torso rotation with a medicine ball can help initiate power programming. Of course Olympic lifting is a prime example of powerlifting, but unfortunately way too many people don’t have the movement patterns or the exercise tolerance for this type of training. Can you be fit without it? Of course. Will you be fitter with it? When done properly you most definitely will be fitter with Olympic power training. Your anaerobic threshold and nervous system will be very challenged and developed.

The point of sharing this information with you is: don’t forget about the basics and build your foundation! Don’t do what you see others do in the gym especially if your common sense warns you. And if you don’t know how to build your foundation… talk to a professional who will save you a lot of time and help you to prevent injuries. With the form I see out there, invest in yourself and learn the right way from the beginning. You will be so much further ahead in the long run. A good coach and mentor will help you reach your goals that much faster. It’s all about getting results in the quickest amount of time. I spun my wheels for years not knowing the things I know now. Your body, your training, and your results are based on the stimulus you give yourself. Provide yourself a quality experience, one that you will be able to use for the rest of your life because you learned the basics and built a strong foundation…then…you’re ready to go places!

If you’re ready to learn how you can become the best version of you and get the support and results you’ve always desired…it’s time… http://personaltraininginmarin.com/personal-training-in-marin-consult.html Step up and see what you’re missing; you have a 100% guarantee or your money back. Here’s what decent exercise stability and strength look like.

There’s good news though. Depending on your injury in question, there may not be a reason to derail your workout plan. Researchers at the University of Oklahoma have discovered that people can still gain benefits from modified workouts even if they’ve suffered an injury.

Oklahoma’s researchers focused on people with arm injuries. Let’s say the right arm is hurt, but the left arm still goes through the workout routine on a regular basis. Believe it or not, researchers discovered that benefits can extend to both arms even if only one is put through the paces.

Researchers looked at people who only trained one arm for two weeks. They found that strength in the “off arm” increased up to 10 percent despite the injury. The reason for this is that exercising one arm can stimulate muscle nerve fibers in the opposite arm. That means even if one arm isn’t put through the paces, it can benefit in movement in the other.

What to Do Before Trying This

While the University of Oklahoma’s research is great news for those who don’t want to let injury sideline their fitness routine like you, it’s still important to exercise caution. Before trying to work out when you have an injury, be sure to:

• Consult your physician – It’s always a good idea to check with a physician to determine if working out with a specific injury is a good idea. Your doctor might have compelling reasons why your fitness plan should be tabled for a time. It’s also possible the doctor will have some insights on what should be done and what should be avoided.
• Work with a trainer or rehab specialist – Trainers and exercise specialists can offer some very good insights on creating modified exercise plans to use while you are recovering from injury. It’s best to get professional advice and make any modifications that are recommended for the duration of your recovery. For more insight on how a health and fitness professional can benefit you and get you the results you seek click here;  What Can A Health and Fitness Professional Do For You?
• Stay positive – Even if your fitness plan has to be completely derailed due to your injury, try to keep a positive attitude. Get right back on track as soon as the recovery period has passed. Don’t push too hard either. It may take time to get back up to full speed after an injury. That where working with an exercise professional can really benefit you in finding the appropriate workload.

Working out even when there’s an injury present is often possible and it can produce real benefits. The diversity of movements and exercise allows so many options to keep you moving even through an injury or setback. Just remember to get medical clearance and proceed with care.

Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.

Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!

If you’re ready, you can reach Mr. Spongberg at (415) 891-8787 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight

Chopped walnuts nicely complement the rich walnut oil in the dressing.

• Ingredient Info:6–8 servings

A good analogy is the service and upkeep your car needs compared to your body. What happens when you forget about changing your oil or a tune-up for your car? You have a dirty or poor running engine, right? Well, your body needs a tune-up and oil change as well to run as optimized as possible. Remember those fundamentals? If you can’t or don’t do the basics, you’re probably going to break down sooner rather than later. Although it may not be immediately, eventually you are going to pay the price for neglecting an essential maintenance component .Your body is definitely not going to move better. You have to make sure your engine is primed and running on all cylinders.

The master of fundamentals as far as I’m concerned was/is the late, great coach John Wooden. The coach used to drill and practice “the fundamentals” during every training session at UCLA. When game time came around his players were prepared. If you’re not familiar with Wooden’s Pyramid of Success you should be. The coach’s positive principles will power every person to new heights and achievements.

Your workout “fundamentals” are the basics and although the TRX, suspension training, and kettlebells is trendy and hot right now you have to walk before you can run. Anyone can squat and lunge with assistance. Have you ever used a cane or walker? I’m being facetious here of course. I’m talking primitive patterns here where you need to be able to use your body. A gymnast and wrestler are great examples of athletes who have developed their bodies from the inside out. These athletes have tremendous core strength and stability which is where the fundamentals begin.

Don’t be like everyone else! Learn to develop your body in practical and fundamental ways. Big muscles aren’t going to save you when you trip and fall. But if you worked on your stability and developed more intrinsic strength you might prevent yourself from taking that nasty fall in the first place. Movement patterns are how you gauge your health and fitness. If you’ve never been educated on how you can improve the way you move, then consult with a fitness professional that will provide you a proper assessment along with sequential steps to improve your overall health and fitness. There are certain norms that we should all strive for, but we all have certain weaknesses that can and should be improved. The weakest link will break you down time after time. Take the next step here to achieve your higher level of fitness: http://personaltraininginmarin.com/personal-training-in-marin-consult.html

Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.

Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!

If you’re ready, you can reach Mr. Spongberg at (415) 891-8787 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight