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!

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