TIPS FOR OPTIMAL HEALTH AND WELLNESS

July 3, 2018

Do you sit at a desk or drive all day?

No joke... your sedentary lifestyle or job promotes dead butt syndrome.

Your butt, unfortunately, is dead.

And you may be doing exercises for it, but it simply is just not working.

Gluteal amnesia or dead butt syndrome happens when your glutes get tacked down and compressed for long periods of time. Unfortunately,

When the glute muscles stop moving and become weak, you may start to experience some problems — any of these sound familiar?

  • Knee pain

  • Thigh pain/tightness

  •  Hip pain

  •  Lower back pain

  •  Hamstring pulls/tightness

  •  Flat butt :(

 Since the glute muscles get too tight to respond, the exercises you’re doing will not activate them, unless the proper cycle of exercises are utilized.

The cycle should be….

  • Rolling out the “tissues with issues” that surround the hips and glutes

  •  A combination of mobility drills that promote more global hip control and mobility

  • Strength training exercises that promote an increase in glute strength and size

Fortunately, there is a program available to fix this.

Click here to Contact Wellman Wellness Training, and ask for ‘FIX YOUR DEAD BUTT” program & videos to build up a strong, functional booty.

Believe and you can Achieve!

Taurean Wellman, Wellman Wellness Training

May 13, 2018

A restorative program to reverse the dangerous effects of sitting

March 20, 2017

Out with the old, in with the new! Are you up-to-date on the latest rules in fitness? 

Popular belief about the most effective exercise techniques to achieve the highest level of fat loss and the best results vary from decade to decade. New studies come out, more data is considered, and we get smarter, more efficient, and more sophisticated in our knowledge and techniques. 

Here are 5 NEW fitness rules that will help you take your routine and your body to the next level of success… 

1. NEW Fitness: Exercise Partners 

A decade ago the mantra was that having a workout partner was the holy grail of accountability and success. Article after article touted the magic of workout partners, and so fitness enthusiasts across the globe obediently found their own fitness friend. 

While this rule was made with good intentions, the reality is that not all workout partners are beneficial for your results. In fact, many exercise partners actually serve as a distraction rather than an asset when it comes to getting the most from your gym time. 

The new rule about exercise partners goes like this: the right exercise partner can enhance your results, but the wrong exercise partner will tank your gym time. Choose your exercise partner with care, or choose to workout alone if no one in your life can fill that role. 

2. NEW Fitness Rule: Athletic Shoes 

Athletic shoes have undergone major changes over the past decade. Designs used to emphasize stability and cushioning, with bulky designs intended to give you the most support possible. 

Today biomechanical experts have introduced the concept of minimalistic footwear, suggesting that it reduces injuries. While the bulkier shoes from yesteryear prompted strides with a forceful heel strike, putting stress on joints, the minimalistic designs encourage a softer landing with a mid-to-forefoot strike. 

Should you swap out your favorite pair of workout sneakers in favor of a more barefoot design? It depends. If you want to spend time fixing the strength, response, and mobility of your feet with specific warm-up and balance training drills, then definitely get a pair. If this seems like too much work, s

imply working on softening your stride by eliminating heel strikes could also do the trick. 

3. NEW Fitness Rule: How To Get A Six-Pack 

The old school way to a six-pack was to save your ab workout for the end of your gym visit. You’d stop at the exercise mats to spend ten minutes cranking out crunches and sit-ups. 

Today the popularity of stability exercises and functional training is on the rise. This means engaging your core (abdominal) muscles throughout your entire workout, not in an isolated movement after your main workout is complete. Exercises that require that you stiffen your core against resistance strengthen your abdominal wall, while protecting you from potential injuries. 

Avoid an exercise routine that’s centered around seated weight machines, as these do not engage your core. Instead seek out free weights, cable machines, resistance bands and other stability exercises. And remember to squeeze those abs while you work it! 

4. NEW Fitness Rule: How To Do A Push Up

Push ups from your knees are so last millennium! Not only does this position put unnecessary pressure and stress on your knee joints, it’s not as challenging as other techniques since it doesn’t allow for full range of motion to be achieved. 

So what do you do if a full push up isn’t manageable? Find another angle, rather than drop down to your knees. Place your hands on a counter or low bench and assume the full push up position with your back flat and spine straight. 

As your strength increases lower the angle of your push up until you are doing a full, traditional pushup. 

5. NEW Fitness Rule: Your Pre-Workout Meal 

Have you ever struggled through a workout on an empty stomach, fighting hunger pains as you feel the burn, simply because you read somewhere that exercise on an empty stomach burned more fat? You can stop doing that. 

New research is showing that eating a small, sensible meal before your workout results in a higher fat-burning rate compared to workouts out on an empty stomach. It has also been shown that your workout will be more intense and more effective when hunger isn’t on your mind. 

Keep your pre-workout meal small and sensible, such as a protein shake or half a banana with a scoop of almond butter. The intention of the pre-workout meal is to provide energy and fuel for your muscles in order to get the most out of your time in the gym.

March 19, 2017

Is the office job killing you? Sitting seems harmless, but it’s a silent killer. Obviously, you gain weight. What's even worse: your body gets tight. Tightness travels from our hips to the back, and then, the neck, which blocks blood flow, oxygen, water, and nutrients through our entire body. When you go from doing nothing to something suddenly, like boot camps, or fitness classes, etc. It's dramatic.

Too dramatic.

The results can be impactful, but not in a positive way. You're at risk of developing nagging pains, strains, or even worse, debilitating injuries. For most of us, we’ll carry tightness, and adhesions in under-used areas of the body: hamstrings, glutes, back, neck, shoulders. Chronic tightness causes the following symptoms:

·  Lack of energy and focus

·  Tight, or sore low back

·   Headaches

·   Breathing issues or constant sinus problems

·   Vision issues

·   Memory, or brain fog

·   Lack of sharp motor skills or coordination

Symptoms indicate a weakened immune system, which make you more susceptible to flus, and colds, as well as, making you vulnerable to the injuries.

What can be done?

Start warming up properly, son! An effective, efficient warm-up will take you to the next level in your work out. The best of best athletes do this, so why would you to start differently? If you don’t, your range of motion becomes limited. You become vulnerable to shear torsion limbs and their muscle attachments. You'll soon become familiar with some of the afflictions below, if you haven’t already:

• Sprained ankles

• Shin splints

• Sore, or weak knees

• Sprained knee ligaments or torn knee ligaments

• Cramping calves

• Pulled groins

• Lower back injuries

• Neck pulls

• Shoulder pulls and strains

• Weak grip, or forearm pain

• Headaches

• Sinus issues, or colds

Most of the time, you can't shake them. Why is that? You may seek out other answers: chiropractic treatments, physiotherapy, massage therapy, or bandaged the issue with orthotics, specific running shoes, tensor bandages, and braces.

Sometimes, they can work, but only for the short term. It doesn't actually solve the problem. There's a pattern that needs to be addressed. The process of recovering from the injury can take its toll on you, physical and mentally, while draining your bank account for treatments. But, again, the pattern isn't broken.

You can re-injure yourself, which can bring you back to the beginning.

A smart start is to work with restorative exercises daily that can be done anywhere, or anytime! Breaking the pattern involves performing a cycle of exercises, with specific goals:

• Repair tight, inflamed body parts from lack of repetitive movements, such as, sitting, standing, lifting the same way, etc.

• Help to restore FULL mobility of your major joints (ankles, hip, shoulders) by FIRST releasing tension through rollout exercises and SECONDLY performing dynamic mobility exercises that improve end range motion (increase flexibility).

• Improve posture through core strengthening exercises.


 

The "Moving Better" Program will strategically cycle these effective exercises in the precise order to fix your most stubborn issues.

Wellman Wellness' "Moving Better" Program comes with TWO personal sessions with Taurean, a nutrition package geared towards reducing inflammation in the body, video descriptions of each exercise, and a 25% discount towards personal training sessions in the future. 

Get started today!
 

September 6, 2016

15 Essential Fat Loss Tips

If you’re on a mission to slim down and tone up then it’s really important to hone your fat loss rather than simply weight loss. Losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fat loss. In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…

Fat Loss Tip #1: Keep Track

Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means taking note of every calorie you consume, making sure these calories contain enough protein, and stopping when you meet your daily allowance. 

Fat Loss Tip #2: Eat Breakfast

Possibly the most fundamental eating tip of all time, a healthy breakfast with a good protein source will help your body have good calories to burn throughout the a.m. hours, letting you get to lunch without being tempted by that mid-morning doughnut.

Fat Loss Tip #3: Avoid Getting Too Hungry

Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (high protein and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking.

Fat Loss Tip #4: Underestimate Your Routine

Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. To keep from overeating after a workout, grab a bite immediately after, but make it a small bite. And drink plenty of water. Then wait. Your brain needs time to tell your body it’s full.

Fat Loss Tip #5: Stay Home

Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out.

Fat Loss Tip #6: Reduce Alcohol Intake

It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the bar and grab another glass of water. 

Fat Loss Tip #7: Redirect

Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.

Fat Loss Tip #8: Hit the Hay

Remember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best!

Fat Loss Tip #9: Go Green (First)

There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green to keep your carb count low.

Fat Loss Tip #10: Weigh Yourself

You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognize your progress. Just as you should count your calories, you should also count your pounds and make adjustments to your eating and exercise routines as needed.

Fat Loss Tip #11: Disconnect Diet from Life

Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going.

Fat Loss Tip #12: Keep the Burn Going

Working out is not supposed to be a walk in the park. To push your body to its potential and to burn more calories, don’t take long breaks between exercises. Rest no more than 30 seconds after an exercise to keep your body shedding calories and pounds.

Fat Loss Tip #13: Goodbye Sugary Sweet

Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else.

Fat Loss Tip #14: Move Now!

Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.

Fat Loss Tip #15: Don’t Give Up

You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. If you’re not yet one of my esteemed clients then now is the time to join in and experience a whole new level of fitness and fat loss. Reply to this email or give me a call today to get started.

August 15, 2016

So you went away, saw a new part of the world, and now you’re back. You ate, you drank, you relaxed, and then you ate some more. 

And now it’s time to face the music. 

As you wake up on Monday morning after your week of less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight. 

Maybe you are feeling that way right now. 

Here are 5 steps to get you back on the fitness fast track after your trip.  

Step One: Focus

Your vacation happened. You ate things from the “never eat these” list, you drank more that you should have…but now it’s over. 

Draw a line in the sand. You’re back home so the bad eating stops now. 

If you’re serious about your fitness goals, then your vacation was the exception, and not the rule. Don’t beat yourself up for letting loose on your trip. Simply get back up, dust yourself off and get focused. 

Step Two: Hydrate

While travel days can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated. 

Your first priority in getting back on track is to drink plenty of water throughout your first few days home. Start with a tall glass of water in the morning, and carry a water bottle with you to sip throughout the day. 

Don’t add any artificial sweeteners or stimulants to your water – these will sabotage your hydration efforts. For flavor, add sliced fresh fruit, herbs or vegetables to your water, just like at the spa. 

Step Three: Cleanse

For your first few days home I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and lean meats. Whole, real foods will help to restore balance and block out cravings. 

Don’t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol. 

Try the recipe for Quick Chicken Stir Fry below – this is a wonderful, whole food dish. 

Step Four: Rest

As relaxing as vacation days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days. 

When your body is low on sleep, it becomes easier to make poor eating choices. You’re also less likely to get back into your workouts if you don’t give your body a chance to rest. 

Aim for getting a full 8 hours of sleep each night. 

Step Five: Exercise

It’s time to sweat out all those vacation indulgences. So lace up your shoes and put on your favorite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute routine. 

I have just the exercise plan for you – one that will not only help you recover from your vacation, but will help keep you motivated and going strong in the future. 

If you haven’t joined yet, now is the perfect time for you to start. Together we will get you to your goals with my results-driven method. 

Simply call or email me today to set up your first workout.

August 15, 2016

Bent over Barbell Row into arm curl

A great way to get more efficient with your time at the gym, and challenge more major movement dynamics (in this case a row, partial deadlift, and an arm curl) is to "compound" traditional exercises together in a smooth transition! Here is a Barbell row into a standing arm curl. Be sure to control the position of your back by keeping it flat, loading the hips (kick your knees out as you descend to the ground, and as you stand up) and pinch your shoulder blades back as you perform the curl. This will ultimately stabilize your core and ground your whole body into a stable transition from row to arm curl!

May 29, 2016

You head to the gym because you know that exercise burns calories and helps you to shed extra pounds. 

Knowing this, you may think that losing weight should be easy with enough exercise. However the truth is that if you aren't accustomed to exercising and are out of shape, beginning an exercise program may actually lead to an initial increase in your weight. 

This fact, however, shouldn't stop you from exercising, as you’ll eventually turn the weight corner and start losing. 

What is it about exercise that may cause some people to gain instead of lose weight? 

Muscle: One of the main reasons exercising can lead to initial weight gain is that it promotes the growth of muscle. 

If you are not used to working out and haven't used certain muscles regularly, after exercising your muscles will be sore and will increase in size. While you may burn off fat, muscle is denser than fat. Therefore, the weight you gain is in your muscles. 

Don’t sweat it. Since muscles take up less space than fat, your extra weight doesn’t necessarily translate to larger size. In fact, once you start working out, you’ll become thinner, even if you maintain your previous weight. Instead of using a scale to determine if you are slimming down, have your body fat tested regularly or measure your body at certain areas. 

If you see that you're losing inches, then you know you're on the right track. 

Cardiovascular activities like walking, running, or swimming will encourage the growth of lean, toned muscles. Other activities such as weight lifting promote the growth of larger, stronger muscles. 

But there is good news in this. If you stick with the exercise program, your muscles will soon stabilize in size and after a time, become toned. After your muscles are strong and able to handle more strenuous workouts, you will be able to burn calories faster. 

While it may be frustrating and disappointing to see the scale go up after starting an exercise routine, it shouldn't stop you from exercising. You may just be building muscle faster than losing body fat. This can be especially true if you’re genetically prone to building muscle fast. The key is to incorporate bouts of cardio exercise in addition to strength training. That way you will burn plenty of calories during your routine and be more able to shed pounds. 

Eating Habits: When you work out and burn calories, your body will feel the need to replace those burned calories. 

This may make you feel hungrier than usual, which can cause you to eat more than normal—sometimes without knowing it. A good idea is to keep a food journal to track of the actual number of calories you are consuming. 

You may also end up eating more calories and justifying their consumption since you’re exercising. After a good workout, you may see an ice cream sundae as a reward for the calories you burned. Just be careful. If you’re interested in losing pounds, you can’t simply break even with your caloric intake and the amount of calories you burn. 

At the same time, eating too few calories can be counterproductive and slow your weight loss. Without enough calories, your body may slow its metabolism. So eat plenty to keep your body well fueled, but choose healthy calories that will help your body recover after a workout and grow stronger. 

Hydration: Depending on the time of day you weigh yourself, the scale may read differently. Your weight can fluctuate as much as five pounds depending on the amount of water or food you have recently consumed or the amount of water you have shed in sweat. It is therefore important to weigh yourself at the same time each day. 

My exercise programs are specifically designed to produce results quickly. 

Call or email today to test drive a program that will get the numbers on your scale headed in the right direction.

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Wellman Wellness Training

Edmonton, AB Canada

Cell:780-709-6629

Email: tajwm@hotmail.com