Chandra Jones Strength & Fitness

TRX Suspension Training Workout #1

2011-11-27T09:54:00.000-05:00

This workout is 30 minutes of intense cardio-strength exercises. You will need an interval timer such as the Gymboss or Workout Muse.

If you are a beginner, set your timer to repeat continuously for 30 seconds of work and 30 seconds of rest. If you are more advanced, set it to 45 seconds of work and 15 seconds of rest.

Perform each work interval to your maximum intensity. Perform one interval of each of the 10 exercises. Rest for two minutes and repeat the workout two more times.

Equipment: TRX Suspension Trainer, interval timer, jump rope

TRX Squat
Plank walk-out (inchworm) to push-up
TRX row
TRX push-up
TRX Lunge with chest stretch (facing away from the TRX)
Cross body mountain climber plank
TRX Triceps press
TRX alternating lateral lunges
TRX biceps curl
Skipping rope

Cool down and stretch

What did you think? Post comments below.

© Copyright 2011 Chandra Jones

Stair Climb Team Ascends 25 Flights to Raise Awareness for Healthy Lungs & Air

2011-11-17T10:12:00.000-05:00

"A human being is happiest and most successful when dedicated to a cause
outside his own individual, selfish satisfaction."

- Benjamin Spock

team Flight Club before the climb

Team Flight Club dedicated 8 weeks to train breathlessly for the climb while gathering nearly $3000 for a great cause. We captured the second place team trophy, the award for largest team, and took home several individual and age-group awards.

Once you complete your first Fight for Air Climb, you'll never view stairs in the same light. Where you may have previously glanced with contempt at a set of steps or ignored the stairwell door and opted for the elevator, the staircase can now become "cardio equipment" during a hotel stay...

We had one amazing team!

Team Results

Overall	Age Place	Name	Time
12	2	Chandra Jones	04:03.0
14	3	Joe Drogo	04:08.0
16	3	Jennifer Sayles	04:10.0
18	4	Robert Sayles	04:16.0
29	1	Eloisa Titcomb	04:33.0
81	1	Carol Kirkland	05:19.0
90	4	Craig Kirkland	05:27.0
104	11	Julianna Tostes	05:35.0
139	4	Andrea Holzer	06:04.0
151	25	Chris Hamilton	06:14.0
170	25	Vanessa Stanbridge	06:31.0
178	28	Wanda Makinen	06:34.0
184	26	Karen Bastos - Jeffcoat	06:39.0
196	19	Adriana Teixeira	06:48.0
220	22	Julie Hutta	07:04.0
257	40	Rosa Hernandez	07:44.0
301	14	Yvette Leonard	08:55.0
305	32	Betsy Cohen	09:01.0
323	17	Pat Wisniewski	09:33.0
348	20	Patricia Arida	11:35.0
349	21	Diana Ruiz	12:17.0

Thank you to all members of team Flight Club for your dedication to this cause that helps so many people with lung disease live a better life and works with legislators to fight for healthy air.

If you didn't get to join us this year, stay tuned for team training next November!

ROCK Your Jeans; Get Strong, Lose Fat, Feel Empowered!

2011-11-07T12:01:00.000-05:00

Start Now and Lose Two Sizes by New Year!

Complete fitness coaching and strength training for the women of
Davenport, Four Corners, Reunion, Celebration and South Orlando

What do you really want for Christmas?
How do you want to FEEL?
Getting "stuff" is nice.

However, feeling empowered, confident, sexy and fantastic about yourself is PRICELESS!

Contact me today to set up your complimentary, no strings consultation.
What do you have to lose?
Nothing but a couple of jeans sizes and a dash of cellulite!!

ChandraJones650 (gmail)

Sure, you could do it on your own...but will you?

How many times have you said that and have fallen short?

Coaching works!

We will discuss how personal training, accountability and consistency will get you stronger, leaner, more energetic, feeling and looking younger.

Get ready to start fielding compliments!

ChandraJones650 (gmail)
916-769-7766

Ditch this:

And move on to this:

There is a program perfect for your current experience level and budget.
Getting started can be hard; Coaching makes it easier.

Did you see my ad in the Four Corners Chit Chat?
Bring in a copy for a special gift upon signing up as a new client.

I'm located near Reunion, FL in the Publix Ovation Shopping Center
and I can't wait to meet you!!

You can also find me on facebook.

Flight Club Update and a Few Stairclimb Tips

2011-10-07T08:39:00.002-04:00

Team Flight Club took to Florida Hospital Orlando’s Ginsburg stairwell last Saturday morning for our first stair climb practice session. 19 of us ascended the 16-floor building multiple times for an amazing workout. Stair climbing is, and will probably continue to be, one of the toughest cardio workouts I’ll ever do.

Stair climbing tips from week 1:

Pace yourself: Stair climbing this many floors isn’t a sprinting event, it’s a “keep your pace” event. In order to keep your pace to the top, begin your climb with a pace that may be just a bit slower than you think is necessary.

Use the rails: There are many different types of rail techniques. Most buildings’ stairwells are built with a standard width that is comfortable for using the rails on both sides. Use them to pull and push yourself to the top. Use the inside rail around landings to sling your body around to the next flight quickly.

When available, take the elevator down to reduce soreness: Climbing up stairs won’t make you sore, but descending will. The braking action, or eccentric contractions of the muscles in your thighs and lower legs (calves, peroneals and anterior tibialis) can cause a lot of soreness. Too much descending volume too soon may result in symptoms of shin splints in some people.

If no elevator is available, vary your foot-strike method upon descent: side step, toes in, toes out flat foot, etc. This helps vary the usage of muscles used in coming down stairs and may help reduce muscle soreness.

Use specific stretches and massage techniques on your lower leg muscles: Using a lacrosse ball and foam roller can help maintain your soft tissue health while training for stair climbing events. Some trainers call this the “frugal person’s deep tissue massage.” A lacrosse ball is about the size of a tennis ball, but more firm. Find the tender points of your lower leg (calves, anterior tibialis, peroneals) and over the entire bottoms of your feet for a deep tissue massage and trigger point release. A lacrosse ball costs about $3 at many sporting goods stores.

Foam rollers looks sort of like big pool noodles. The kind I recommend is hard, dense foam, about 6 inches in diameter and anywhere from 1.5 to 3 feet long. By positioning your bodyweight over the roller, you can attack tender areas of the upper back, lats, hips & glutes, IT band, quadriceps, inner thigh, hamstrings and calves. Find a good quality foam roller for about $25 plus shipping from quality exercise equipment websites such as PerformBetter.com.

There are no stair climb workouts scheduled for this weekend in Orlando. My husband and I are flying out to Sacramento California this weekend. I’m incredibly thrilled and honored to be joining several other amazing Chico Wildcat Alumni as I am inducted into the California State University, Chico Athletic Hall of fame on Saturday. The fond memories and awesome experience as a student-athlete may be one of the driving reasons why I am so passionate about helping others achieve their goals. Whenever I succeed at or exceed my own goals, I can’t seem to help but strive to inspire others to do the same.

I can’t wait to see family, catch up with former teammates and friends. I’ll visit a few of my old college night spots and favorite local restaurants & hangouts while letting the nostalgia envelope me this weekend.

Stair Climb Training with Orlando's Team "Flight Club"

2011-09-26T19:33:00.001-04:00

We give the term, "vertically challenged" a whole new meaning!

Looking for a challenge?
Want to burn a ton of calories?
Bored with training for your typical 5K run?
Want to make cardio conditioning more fun and make new friends in the process?
Is helping your community and participating in a good cause important to you?

If you answered "yes" to any of the above, then check out what team "Flight Club" is up to and come join us. We're currently the largest registered team in Orlando, training for the American Lung Association's Fight for Air Climb held on November 12, 2011. The Orlando climb is a timed event up 25 floors to raise funds, help raise awareness and support initiatives for lung disease research and healthy lungs and air.

This Saturday's bootcamp crew

In order to prepare all team members for the vertical climb, free training sessions are offered on Saturdays leading up to the event. The first two training sessions were bootcamp style featuring the TRX Suspension Trainer and bodyweight strength exercises.

Saturday's Workout- After a dynamic warm-up we went through the following:

Part 1.
Three times through (40 seconds of work to 20 seconds of rest).
Each exercise is performed as many reps as possible (amrap) within the work interval.

* Squat-jacks (advanced do three squat jacks + 2 burpees)
* TRX push-ups
* Alternating lateral lunge with cross-over reach

Part 2.

Three times through (40 seconds of work to 20 seconds of rest):

* Sumo touch-down squats (advanced add a squat-jump)

* TRX row

* Tennis court sprints - sprint across court and back

The training sessions are meant to be fun, challenging and social.

We're not done recruiting yet, so contact me to join our team. If you can't join us, consider supporting me or another climber.

ATTENTION TEAM MEMBERS:
Next Saturday we're doing continuous climb practice at Florida Hospital's Ginsburg Tower from 8-9 AM. Meet Lakeside by the Emergency Department. Here is a Google map: http://g.co/maps/uv8mj. Park on the street or in the lot across from the ED. Warm-up starts at 8 AM sharp! Restrooms and water fountains are available. Bring water, a post-training snack and a small towel. I'll have my phone on me until about 7:45 AM. If you've ever received an email from me, then you have my number.

If you miss our Saturday climbs or want some extra training, the ALA and Florida Hospital's Cancer Institute is hosting climb practice every Thursday night during the month of October at 5:30 PM at Ginsburg Tower. Parking is free at in the Alden lot and light snacks and drinks will be provided. All Thursday night participants MUST be registered participants of the climb. Register at http://www.fightforairclimborlando.com/ (under Flight Club of course...

Have a great week and see you on the stairs!

~Chandra

Ginsburg Tower at night
picture from Huntonbrady.com

Fitness Trainer Volunteers Time to Prepare Participants for Charity Stair Climb Event

2011-09-20T17:02:00.002-04:00

Personal Fitness Trainer provides group training sessions to prepare participants for unique stair climb event that benefits the American Lung Association.

Chandra Jones, personal trainer at Anytime Fitness in Davenport, Florida gives back to her community by providing group training sessions helping participants prepare for the vertical event, Fight for Air Climb. Climb prep workouts held every Saturday morning up to event day are meant to be fun, challenging and social.

The Fight for Air Climb event itself will take place at the Bank of America Building in downtown Orlando on Saturday, November 12. Participants will climb 25 floors to fight lung disease and promote healthy lungs and air. Climbers can participate as an individual or part of a team, competitively or noncompetitively.

Although there is no fee for the training sessions, all participants must have registered for the Fight for Air Climb, Orlando. Registration is available at http://www.fightforairclimborlando.com/. Registration fees are $15 and each participant agrees to raise a minimum of $100 by November 12.

For more information about the Fight for Air Climb event, visit http://www.fightforairclimborlando.com/. For more information about the group training contact Chandra Jones at ChandraJones650 at gm.ail dot com or join the stairclimb group facebook page.

###
© Copyright 2011 Chandra Jones

Midweek Motivation

2011-09-14T13:09:00.000-04:00

Have you ever had one of those days when you just don't feel like it? Yes, you do--we all have them. If today is one of those days, watch this video then get your butt to the gym and set a new PR in something!

High Intensity Intervals With Battling Ropes

2011-09-03T17:23:00.001-04:00

What is a battling rope?

Battling ropes are great for cardio conditioning for several reasons:

They don't bore you to tears-provide a variety to your training
They can be as intense as you can handle
You can get a cardio workout without pounding your legs, knees or ankles
They are relatively inexpensive
They're portable and don't take up much space

They may look simple, but they can be very, very hard...

The Workout

I used the "Ultimate Tabata" 20:10 track from Workout Muse. I love it because it tells you when you're halfway and have 5 seconds left. This is especially helpful for the mental aspect of high intensity work. You can also set an interval timer like the Gymboss to beep when each interval is up.

Perform 20 seconds of high intensity work followed by 10 seconds of rest. Go back and forth between A1 and A2 for 8 total sets (4x each). Rest for one minute, then move on to the next lettered set. This interval workout is 20 minutes long.

A1. Battling rope waves

A2. Burpees with a jump (non-push-up variation)

B1. Battling rope waves

B2. Above head to floor ball stomps/slams (I used a 20 lb Dynaball)

C1. Battling rope waves

C2. Sumo deadlift high pull ( used 65 lbs)

D1. Battling rope waves

D2. Kettlebell swing (I used a 53 lb kettlebell)

Have fun with it!

Register for the NEW TRX Suspension Training Bootcamp at Anytime Fitness Davenport

2011-08-27T11:53:00.000-04:00

NEW TRX-treme Suspension Training Boot Camp
Anytime Fitness, Davenport Florida

Give your Fitness Something FRESH with this fun,

unique and challenging workout style.

Classes are appropriate for all fitness levels from beginner to elite athlete.

Develop strength, balance, flexibility, core stability and cardiovascular conditioning.

Starting on September 13, regular classes will take place every

Tuesday and Thursday at 6AM and 9AM.

Try a FREE demo class:

Tuesday, September 6 at 9 AM

Tuesday, September 8 at 9 AM

Saturday, September 10 at 11 AM

The bootcamp takes place twice per week (8/month) for only $120 (members)

Non-members are also welcome for an additional fee

Keep doing your regular boring cardio or contact me today and sign up for one of our FREE demo classes!

You can also contact me through facebook

TRX-treme BootCamp in Davenport Florida: Give Your Fitness Something Fresh!

2011-08-09T22:40:00.000-04:00

THERE'S A NEW PROGRAM AT ANYTIME FITNESS--DAVENPORT, FLORIDA

We're excited to introduce TRX-treme BootCamp!

As seen on The Biggest Loser show, TRX Suspension Training® is appropriate for all fitness levels. The exercises and workouts can be modified or progressed so that anyone--from beginners to elite athletes will be challenged at their own pace. Use your own bodyweight and gravity to develop strength, balance, flexibility and core stability simultaneously.

Best of all, TRX Suspension Training® is FUN! Get off the machines, step away from boring cardio and give your fitness something FRESH!

The trial program will run for four (4) weeks on Saturdays at 10 AM.

August 20 and 27 at 10 AM

September 3 and 10 at 10 AM

Class size is limited and pre-registration required.

Contact: Chandra Jones at ChandraJones650 at (gmail) to register.
Where: Classes will be held at Anytime Fitness located at 7982 Lake Wilson Rd, Davenport FL 33896
Who: Club members and friends. An additional fee will apply to non-member participants.

Stability Ball Core & Pushup Complex

2011-07-31T14:02:00.000-04:00

My clients know I'm a prescriber of full-body core exercises and this is no exception. This exercise complex will challenge your core control, balance, stability and upper body strength.

Get into a pushup position with your toes or ankles on a physioball and your hands on the ground. Brace your abdominals to avoid sagging your hips. Tuck your knees toward your chest and back out, then follow that movement with a full pushup. Alternate a knee tuck and a push-up for 12-15 repetitions then immediately transition to step-offs. Tap one toe to the floor and place it back onto the ball, then tap the other toe to the floor. Repeat this pattern for another 12-15 repetions.

Beginners can modify this complex by placing your upper shins on the ball instead of ankles and by removing the push-up. You may also regress it by simply holding a static plank because bracing or stabilizing on the ball without attempting anything else may be challenging enough at first.

Good luck and let me know how it goes!

My Answers to 5 Questions-An Interview by Beyond Strength Performance

2011-07-28T11:32:00.000-04:00

I recently had the honor of being interviewed by Todd Bumgardner of Beyond Strength Perfomance. We discussed my experience in training for my first two natural bodybuilding competitions and how training for the asthetic requirements of a physique show was different from training for the discus or general athleticism. We also discussed strength training and how and why females should continually challenge themselves in the gym. You can read the entire interview here.

Now go get a new personal best in something!
~Chandra

Circa 2002

Dining Out for the Fit Food Lover In Celebration, FL (a restaurant review)

2011-07-21T14:41:00.000-04:00

It's tough to find good dining out choices these days, especially if you're a fit food lover who is conscientious about fueling your body. If it's low carb, then there's too much fat and sodium; if it's low fat or low sodium there's too much sugar; if you ask for "light" it's sweetened with sucralose (Splenda) or aspartame (Equal). Even with a plethora of restaurants to choose from in a 1/2 mile radius it still seems like you just can't win when it comes to healthy dining out.

Recently I've had the pleasure of sampling some of the delicious offerings at Celebration's newest restaurant, High Octane Cafe. Unlike surrounding establishments, High Octane Cafe's mission is to feed your body what it needs and nothing it doesn't. They offer a Paleo friendly, gluten & dairy-free, additive-free fare that satisfies and leaves you energized. The recipes are original in-house creations with quality, natural ingredients; no fillers here!

This morning I stopped by after my workout and had the almond pancakes with strawberry cream topping. They were YUMMY! With a perfect texture and a strawberry topping sweetened with Stevia, they're simply irresistible.

From salads to sliders, Paleo pizza to crepes, each item on the menu will kiss your tastebuds while allowing a dining experience that compliments your desire to live a lean lifestyle.

Don't take my word for it though; stop in and visit High Octane Cafe this week and participate in your own review. Check out the menu at http://www.highoctanecafe.com/. They are located at 54 Riley Road off of 192 in Celebration's Water Tower center next to the UPS store. Eat yourself healthy!

Salmon and Lox Paleo Pizza

"Get off the Treadmill" Challenge of the Day 7.20.11

2011-07-20T14:58:00.000-04:00

Set your timer for 20 minutes and then see how many rounds you can complete with minimal rest.

100 Jump rope
40 walking lunges -20 steps out and 20 back with back knee within 2" of the ground on each step

Can you beat 10 rounds?

Scaled down version-set your timer to 10 minutes:

50 jump rope
20 walking lunges 10 steps out and 10 steps back OR 10 split squats right leg forward, 10 split squats left leg forward.

How many rounds did you complete?

Split squat

2011-07-11T13:23:00.003-04:00

This fall, Team "Flight Club” (formerly Team Celebration) will be gearing up again to push past personal fitness and mental toughness plateaus with a goal of climbing 25 floors in a unique, fun and exciting event by the American Lung Association. It’s called the Fight For Air Climb and will take place in the Bank of America building's stairwell in Orlando on Saturday, November 12. Last year, the nearly 30 members of Team Celebration and I trained for and participated in this event and took the second place team award. More importantly though, we banded together to raise funds and awareness for healthy lungs and air.

2011 is going to be even more awesome! We're recruiting for the largest team in Orlando and plan on putting in some serious team training and fundraising efforts.

The details:

Team training and climb preparation is led by me, a Certified Strength & Conditioning Specialist.
Starting this fall, team training will take place on one weekend morning (TBA) for about one hour at a park near Reunion / Indian Ridge (bootcamp style workout) or at Florida Hospital Orlando’s Ginsburg Tower (continuous stair climb practice). No matter what your current level of fitness or conditioning, you will be progressed safely in preparation for the 25-floor climb.
You MUST register as a member of team Flight Club to train with the group. I will receive an email from the ALA when a new member joins the team.
In order to participate in the actual climb event on Nov 12, each individual must have raised $100.
Register here now!
Think a friend, coworker or family member might be interested as well? Share this post with them.
Not sure if you can join us or climb with us? Please help support us by clicking HERE.

It’s going to be an awesome journey; Get ready to BRING IT!

Your coach,
Chandra

REGISTER HERE NOW!

2011-06-28T09:34:00.000-04:00

"A man [or woman] can be as great as he/[she] wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.”

~Vince Lombardi

Kissimmee Personal Trainer Places at International Women's Natural Bodybuilding Competition

2011-06-23T16:07:00.001-04:00

Musclemania’s Universe Weekend just wrapped up in Miami, FL and I finished with 4th place in the women’s open bodybuilding category. Seasoned competitors arrived from Europe, Columbia, Texas and Las Vegas. This was my second show ever and my first Musclemania competition.

Friday, the 17th was prejudging and Saturday the 18th was the evening show when we performed our posing routines to music. Musclemania is known for its media flair and offers more of a pageantry style presentation than other organizations. Universe Weekend was featured live on ESPN 3 and through a webcast program.

My routine included chaps, a hat and Luke Bryan's new song, "Country Girl (shake it for me)." Someone needs to give me lessons on stage presence, but at least they liked my smile....haha!

Prejudging back double bicep pose: I was also the tallest competitor

I initially began the road to the stage for two reasons:

My own fitness programming was stale and I needed a specific goal with a hard deadline to light a fire under my butt. It worked!
By competing myself, I would know firsthand how to better serve clients who have a vision of competing as one of their training goals.

Now that the journey through competition number two has come to a close, it's time to plan what's next. I believe so strongly in the power of hard, time-based goals, that I'll also admit that the competition lifestyle could easily become addicting. For the time being however, my body and brain are both happy they don't have to contantly operate on a slight calorie deficit.

© Copyright 2011 Chandra Jones

2011-05-21T22:27:00.004-04:00

Via: Medical Billing And Coding

Read this article on Mark Sisson's blog about sitting and your health.
No get off the couch/computer chair/video game lounger and do something!

© Copyright 2011 Chandra Jones

My Experience into the World of Training as a Physique Athlete, Part II

2011-05-04T11:16:00.003-04:00

"Performing, feeling and looking your best requires self discipline,

which means taking the time to plan ahead and cutting out the negativity."

~Neghar Fonooni (female strength & conditioning coach and a huge inspiration)

This last weekend I leaped out of my comfort zone in a really big way by competing in my very first NPC bodybuilding show, the Orlando Europa Show of Champions on April 29 and 30. Thank goodness the bright lights prevented me from seeing anyone in the audience, even the judges, who were only a few feet in front of the stage.

It wasn’t the scary ordeal I thought it would be when I first decided to train for this show. I have plenty of experience speaking in front of audiences, but nothing compares to being up on stage in a very small ensemble that covers just the "essentials." The advice of a friend of, "just imagine the audience in their underwear" doesn't apply here because I'm the one in the underwear! After we got into the posing, the jitters faded and I really started to enjoy enjoyed myself. I'm planning on doing another show in Florida within the next 6 weeks.

Upon discussing my score sheet with the head judge, Peter Potter, I am aware that my symmetry can improved by putting in a bit more work on my upper body. A “V taper” can be created by increasing the size of the shoulders and back creating an illusion of a smaller waist line. Instead of having a “boxy” look from years of throwing track and field implements, there will be a better visual balance between my upper body and lower body. Let’s just say that training for symmetry is a lot different than training to throw the discus far! I mean, discus throwers don’t talk about “symmetry.” Throwing far is about…throwing far! Conversations are in Meters and Kilos, not back and chest routines!

Before After

I'd like to give a big thanks to Randy Sims of Signature Fitness for your guidance, holding me accountable, and for giving me a regular kick in the butt over these last four months. It doesn't matter who you are, what your background consists of or if you have a master's degree in Exercise Science. When you have a specific deadline and very strict crieteria of what you want to achieve, having a coach cuts down on the learning curve, BS and excuses when you have to answer to someone other than your rationalizing self upon a moment of weakness. It's been an awesome experience!

And finally, here's a HUGE thanks to the love of my life--my husband, Troy Jones for his unyeilding support, for putting up with my busy schedule, strict eating plan and for not bringing chips and salsa into the house. Thank you so much. I love you!

A Little Weekend Motivation

2011-04-02T09:39:00.000-04:00

I just finished training legs this morning with my coach and oh man, he really kicked my butt good!! I'm feeling pretty good right now, but then again, it's not tomorrow yet :)

I'm in the final month of training for my first physique show, the Europa Show of Champions on April 30 in Orlando. I'm feeling awesome and thought I'd share a bit of my motivation with you. No matter where yours ranks, it's about to get a boost when you watch the following 60-second clip. It never fails to get me pumped to train hard!

How do you feel now?
Have a great weekend and stay focused!

© Copyright 2011 Chandra Jones

My Experience into the World of Training as a Physique Athlete, Part I

2011-03-31T15:20:00.000-04:00

Three months have gone by of hard training, adherence to an ultra-strict nutrition regimen, explaining to coworkers why I’m eating an entire pound of green beans and a 2.5 oz portion of chicken breast at 9 o’clock in the morning, chugging two gallons of water per day and running to the restroom during my clients’ rest periods. It’s finally down to the last 30 days until I step on a stage in front of a bunch of people and perform various poses in a very small ensemble glued to my butt while being judged on my symmetry among other things. Yes, I’ve been convinced I should give it a try—so here goes…

I'm a Certified Strength and Conditioning Specialist taking a detour into the world of bodybuilding. I didn't post anything previously regarding this because I hadn't even ordered my posing suit. It's come in now, so I think that means I'm committed...grin...

I’m stepping outside any comfort zone I used to call mine. This whole world of natural bodybuilding is completely new to me and besides knowing my way around the gym, unfamiliarity surrounds this physical subculture. I classify my background and style of training as more of strength & conditioning than bodybuilding. It’s a whole different science; strength, performance, power and movement versus training for pure aesthetics. In fact, I hired a coach to guide me through the process and to hold me accountable. It's proven invaluable!

I’m ecstatic with the diet and training results over these past few months. My legs are well-built from years of heavy squats, deadlifts, and training for the discus and Olympic lifting. Still very strong, they used to overpower the rest of my body with an asymmetry that looked more like a pyramid than an hourglass. Becoming leaner has given these trunks some shape. I used to rarely wear anything with a hem that didn’t brush the floor, but now I’m looking forward to working out in shorts or going for a walk in capris. Increasing the lifting volume for my shoulders, upper chest, rear deltoids and lats has given me a more balanced physique that I’ve become very comfortable with.

So what’s the best part of this journey so far? Okay-here’s the strength coach coming out in me: three sets of ten full bodyweight pull-ups during my last back workout! I never imagined getting three sets of ten! Clients ask me all the time how to do a pull-up. One woman said it’s her goal to get just one so she can “be bad-ass like Linda Hamilton in the Terminator.” I’m a personal example that you can increase your strength all you want, but until you lose excess weight in fat it will be extremely difficult. Pulling your chin over the bar from a free-hang takes an exceptional strength-to-bodyweight ratio. With women carrying more percentage of fat than men, it can be especially difficult for us to muster even one rep.

I have four weeks til my show. The time will be filled with plenty of hard work in the gym, staying ultra strict on my diet, posing practice and working on my routine. Even with clients as early as 5:30 AM and as late as 7:30 PM, I’ll be doing my best to get adequate sleep which is crucial for recovery and a healthy immune system.

I’ll be posting a few progress pictures soon, so stay tuned.

Just one last thing: The sport of natural bodybuilding is NOT about illegal “supplements,” or freakishly buff women with striated glutes and square jaws. In fact, it can be elegant, sexy and rather mesmerizing.

© Copyright 2011 Chandra Jones

Take Two-at-a-Time and Turn Left!

2011-03-26T16:24:00.002-04:00

When I attended college at Chico State, a few of us would go watch the mini sprint car races at the Chico fairgrounds. In case you've never seen one, sprint cars are funny-looking things, with the right rear wheel much larger than the left one. I asked my friend why the asymmetry and he replied, "because they're designed to go fast and turn left!" Makes sense...

mini sprint cars

Today, Team Celebration and I crushed the Fight for Air Climb in Tampa for the second year in a row. The event is 42 floors ascending up 914 steps of the Bank of America building to raise funds for the American Lung Association.

We may not have sprinted, but we did take two-at-a-time as fast as possible and turn left all the way to the top. I found myself laughing inside as the analogy of a mini sprint car flashed through my head. Probably as a side effect of the intense exertion... I felt my ears pop with the altitude. At about floor 21 it crossed my mind that this must be how people who have lung disease must feel -- even while just doing everyday activities.

I managed to beat last year's time by 52 seconds.

Thanks to Rosa and Mark for cheering, your spectatorship and picture-taking, Adriana for being the carpool driver, and another enormous THANK YOU to our friends, family and all of the folks that helped support our fundraising efforts for healthy lungs and air. We couldn't have done it without you!

Til next time, Onward and Upward!

Climber	Time
Chandra Jones	7:41
Jennifer Sayles	8:26
Eloisa Titcomb	9:03
Adriana Teixeira	13:40

Addition to My Personal Training Business

2011-03-25T22:21:00.002-04:00

I'm writing this post as an update regarding a recent exciting addition to my personal training business.

Over the past few years I’ve trained exclusively at a large fitness center in Celebration, Florida and have experienced success in changing people's lives, improving posture, strength, confidence, self esteem--and happiness when my clients glance in the mirror. In return, my amazing clients have helped me learn something new every day in my continuous journey to be the best fitness professional that I can be.

Since completing my Master's degree in Exercise Science & Health Promotion last year, I've thought a lot about how to take my business to the next level. An opportunity has come my way that will allow me to focus on my personal training business in a more entrepreneurial role while continuing to provide my clients with outstanding service and results.

I'm now training afternoons and evenings at the brand new Anytime Fitness located at 7982 Lake Wilson Road, Davenport, Florida 33896 in the Publix shopping center next to Reunion Resort.

Anytime Fitness, Davenport has everything you need to make your goals a reality. The atmosphere is kind of a hybrid between a traditional gym environment and a personal training studio. Whether you are an absolute beginner stepping way outside your comfort zone by coming through our doors, an experienced exerciser, physique athlete, or a professional golfer, you’ll feel right at home here.

Please stop by and visit me at my new training location, especially if you live in the Davenport/Championsgate/Reunion/Four Corners area. Come help me break in our brand new equipment!

I offer the following services:

Small group personal training with reasonable rates and convenient times throughout the week
Small group fat loss and strength & conditioning
One-on-one personal fitness coaching
4-week training programs via email with options to add-on personal training sessions (perfect for self-motivated individuals and very affordable)
Various specialty seminars and weekend classes
Kitchen makeovers and grocery shopping tours - success in the kitchen starts here

Most would agree that personal training is a fitness business, but I believe I work in the business of happiness and I love what I do!

Please contact me for more information, to schedule training, or to discuss a system to finally realize your personal fitness and/or wellness goals.

5 Ways to Improve Your "Under-standing"

2011-03-13T13:06:00.004-04:00

Growing up, I was always the tallest girl in my class. You know goes along with being tall? That’s right--big shoes. "Clod-hoppers" I called them. By the time I got to high school I wore a size 11 woman's shoe. I played varsity basketball and was always jealous of my teammates who got to wear the latest Nike fashions in girl colors on the court. I was stuck with my unattractive size 10 men’s because no sporting goods stores in Paradise or Chico carried anything larger than a woman’s 10. Finding dress shoes that fit was even worse. One Sabbath morning I had a meltdown because I had outgrown the Payless Shoes Source specials (they carry up to women’s 13s) that went with the dress I wanted to wear. My parents wouldn’t let me stay home, so I tried to hide my homely backup “boats” under my chair at church.

“You have a good “under-standing,” my dad would say jokingly. He’s an English teacher with a corny sense of humor that his students affectionately call “Flinn jokes.” Famous for his play-on-word acts, it was his way of letting me know that the shoes don’t make the girl.

Although I had a hang-up about my foot size growing up, I think back and laugh about my pettiness. I’ve always been one woman who has never spent a fortune on shoes. Now I am 5’ 11” and wear a size 12 woman’s shoe. I’m comfortable with my feet because they’re healthy and proportionate to my height. Thank goodness for my favorite shoe website that carries a plethora of adorable, feminine, affordable professional and casual shoes of all kinds--in my size--that I can’t wait to order.

Regardless of their size, taking care of the feet you have is essential to maintaining your “under-standing.”

Here are five ways to ensure your soles stay happy.

Wear the correct size

Seriously, you would think this is a no-brainer. However, have you ever bought a super suave-looking pair of shoes you like because the commissioned sales person convinced you to buy them even though it was ½ size too small saying you’ll “break them in?”

Running in shoes that are too small is uncomfortable, may result in the loss of a toenail, and can lead to more serious foot problems like hammer toes.

Don’t wear shoes with narrow toes

Yeah you, cowboy or high heel wearing administrative assistant or department store clothing sales associate. You’re beckoning bunions and blisters. Instead, shop for footwear with a wider toe box.

Picture from orthopedics.about.com

Don’t run in old shoes

A 2009 study (1) on new army recruits explored whether prescribing a special shoe based on ones’ foot shape decreased injuries in runners over a 9-week period. Individuals received a special shoe based on their plantar shape (whether their foot is wide and flat or they have a high arch) or were issued a standard stability running shoe. They discovered no statistical difference between those who experienced injury discomfort and those who didn’t. The researchers recommended that runners be more diligent in replacing old shoes because they pose a greater risk to foot pain. Save the old shoes for mowing the lawn and cleaning horse stalls.

Massage your fascia (fash'-e-a)

Your plantar fascia is a fibrous layer of connective tissue that runs along the length of the bottom of your foot. Commonly irritated by adding too many miles too soon to a running or walking program, this tissue can become inflamed. Nip plantar fasciitis in the bud before it flares up by slowly adding to your mileage each week and using massage techniques to keep those tissues pliable. One method is to use a golf ball as seen in the video below.

Improve your balance and lower extremity stability

The stabilizing muscles in the foot, ankle, lower leg and hip assist in keeping your balance when in single-leg stance. When you perform activities that challenge your balance, these muscles get a workout. Studies (2,3) have shown that the activities that improve this parameter strengthen those stabilizing muscles and result in improved walking gait patterns, fewer ankle sprains, a lower risk of knee pain, and fewer falls. Try the activity below.

Your feet are your base. Keep them healthy.

References:

Knapik J, Swedler D, Grier T. Injury reduction effectiveness of selecting running shoes based on plantar shape. Journal of Strength & Conditioning Research. May 2009; 23 (3): 685-697.
Gribble, Phillip A; Robinson, Richard H. An examination of ankle, knee, and hip torque production in individuals with chronic ankle instability. Journal of Strength & Conditioning Research. March 2009; 23 (2): 395-400.
DiStefano L, Clark M, Padua D. Evidence supporting balance training in healthy individuals: A systemic review. Journal of Strength & Conditioning Research. Dec 2009; 23 (9): 2718-273.

General Conditioning for a Stair Climb Event

2011-02-19T12:38:00.002-05:00

Unless you've just come across my blog, you know that I'm a big supporter of the American Lung Association and their unique stair climb events. These stair climbs are held around the nation to help create awareness for healthy lungs and air. Funds raised help support research and legislation for lung health.

I don’t just contribute or participate in just any party with a cause. However, since I’ve had my own struggles with exercise-induced asthma, have a friend who never smoked yet had a cancerous lung lobe removed and have seen clients and friends struggle with nicotine addiction, I’ve found an organization that personally resonates with me. I’m all about a great cause combined with a very unique fitness event.

In November 2010, Team Celebration superseded their expectations, taking second place as a team at the 25-floor Orlando climb. During the weekly group training sessions leading up to the event, participants learned new exercises, were incredibly challenged, met physical and mental goals, made new friends, and had fun.

Vertical climb training is a lot different than training for your local 5K run. There is no "cruise control" in stair climbing! Each step relies on strength from your glutes, quadriceps, hamstrings, calves, core and postural muscles. A decent amount of ankle and hip mobility and stability is necessary for optimal performance, reducing the risks of injuries through overuse or compensation and your lungs and heart will get an intense workout each time you hit the stairs.

This is the third group I've organized for a Fight for Air Climb. The team members I coach, as well as participants showing up to just climb on the day of the event, are all ages, all abilities, may have asthma, and not all of them have been very active in the recent past. I've found that it's not ideal to start with an intense stair-climb repeat workout right away. Spending a session or two focusing on general strength and conditioning exercises allows me to see what strength and fitness levels participants are starting with and how they move. It also allow me to see how I need to structure future climb training sessions to accomodate everyone with progressions that will result in a group that's confident, more fit, better prepared for the event, and injury-free.

A certain amount of delayed onset muscle soreness (DOMS) is to be expected. It is the responsibility of the coach to plan each session ahead of time, including prescribing exercise progressions and volume appropriate for various levels in the group. The goal of the group training is to improve conditioning, strength, familiarity with the event in a fun-yet challenging social atmosphere, not to make the participants so sore they are completely miserable or worse--end up in the hospital!

Rhabdomyolysis is a serious condition that is caused by too strenuous a workout heavy in essentric exercise movements. It results in severe muscle pain, kidney damage, failure and even death. It has been mentioned in the news several times recently in regards to athletes in pre-season training. It is not as likely that the beginner will be able to (or desire to) exert themselves hard enough to be at the same risk level as the intermediate participant who has just enough prior conditioning, willpower, and competitiveness to be dangerous.

Although vertical climbing does not involve much eccentric muscle action as it's all UP, the caution mentioned here is directed toward the exercises that may be planned in the general strength and conditioning phase which may involve multiple sets of squats, lunges and various levels of plyometric movements. The coach needs to communicate to the group on the importance of hydration, to take rest periods if they need it, and to stop and report if they feel pain, dizzy or light-headed. In return, it is each individual's responsibility to communicate to the group leader if they experience the discomfort mentioned.

The following is the first Fight for Air Climb group training on February 19, 2011 designed to prepare for the 914 stair, 42-floor Tampa climb on March 26, 2011 (http://www.fightforairclimbtampa.org/). The session took place on the third floor of Celebration Fitness. Three flights of stairs run up either side of the fitness floor.

Dynamic warm-up took place on one half of a basketball court:

jog down the court and jog backwards back x 2
side skips with a relaxed arm swing down and back
high skips down and back
lateral lunge adductor stretch alternating sides to half court
drop-step lunge hip stretch to half court and back
walking quadriceps stretch to half court
Knee hug then hands to instep hip stretch with hip lift hamstring stretch
Mini-band walks backward, forward, lateral.

Main conditioning circuit took place on the three-flights of stairs on either side of the fitness center floor.

Seven rounds for time (beginner 4-5 rounds)

10 each side Single-leg deadlifts 0-25# (beginner: single-leg reach-outs with no additional weight)
Lateral plank walks from baseline to free-throw line and back
12 bodyweight squats (advanced-jump squats)
Run down the three flights of stairs (hold onto handrail)
5 burpees (non-pushup style)
Run back up the stairs and repeat entire circuit

From Oprah.com: the Bodyweight Squat

None of the participants in today's group were considered beginners. The average time to completion was around 20 minutes.

Cool-down: Stretch calves, lats, chest and hips.

Take the time to educate participants in the importance of lower-body self-care. I talk to my groups about shin splints and the importance of foam rolling, stretching calves, hip flexors, glutes and hamstrings.

More of Team Celebration's group training sessions will be posted as we continue on our journey to "Climb Tampa," so stay tuned. Visit our facebook event page here.

Feel inspired? If you can't join us, consider showing your support financially. Visit my climb page here; Future legislation in support of healthy air and lung research will thank you.

© Copyright 2011 Chandra Jones

Try This: One of My Employee Bootcamp Sessions

2011-02-05T10:18:00.002-05:00

I teach a bootcamp for the employees of a local resort in Kissimmee on Thursday nights. It's my second time teaching this class and it's exciting seeing so many improvements in movement, mobility and strength every week.

I write out the exercise circuits on a white board because even with a bootcamp format I believe it is important to plan the class and the exercise progressions ahead of time. With each exercise there are variations base on the participant's conditioning and strength levels. This allows each person to get the most out of their workout according to where they are at fitness-wise on that particular day and ensure that their movements are safe. As the weeks go by they get to challenge themselves to the next progression when they're confident and ready.

We always begin with a thorough dynamic warm-up. Usually we do some mini-band walks to help strengthen the hips and glutes before moving onto the main workout circuits.

Here is the workout we did this Thursday with the GymBoss timer set to 45 seconds of work and 15 seconds of rest. We performed three rounds of each mini-circuit with a 2 minute break between each lettered section:

A1. Core: Side planking and various progressions-from knees, forearm, hand, pulsing etc.
A2. Core: Alternating diagonal reach-back crunches-lie on back with both hands pointing up to ceiling. Reach one arm back and crunch, reaching to ceiling, repeat on other side, alternating reaches.
A3. Core: Lower body "bicycles"

B1. Chest/Core: Push-ups and various progressions - from knees, standard, "T" pushups, or hand to forearm planking.
B2. Back/Shoulders: Belly down "T"s and "W"s split between the 45 seconds
B3. Conditioning: 3 burpees + 5 jumping jacks OR jacks OR high knee jog/march in place depending on fitness level

C1. Legs: Walking lunges OR stationary split squats depending on level
C2. Legs: Bodyweight squats
C3. Agility and balance: side to side lateral hops to stabilization - the more advanced, the higher and farther you hop.

We cooled it down by stretching the chest, latissimus, hip flexors, hamstrings, inner thighs and hips.

For some reason, the tougher the workout the more thank-yous I get afterward. I got thanked really well after this one!

I encourage the particpants to take a picture of the white board every week and try some of the exercises or the entire workout at home. It doesn't take fancy equipment to have a great workout--just a bit of time, space, and a dedicated mindset.

© Copyright 2011 Chandra Jones

"Accountability Wednesdays" in 2011 at Celebration Fitness

2011-01-05T08:21:00.001-05:00

Stay accountable and get your body composition analysis done every first Wednesday of the month with our quick and accurate InBody machine at Celebration Fitness for only $10.

The InBody

Studies show that accountability helps keep the fat off over time. Besides, once you’ve made some noticeable progress on your goals over the next four weeks, you’ll kick yourself, wishing you had something to compare it to!!

Changes in body composition beat relying on the scale alone to check how your training and nutrition is bringing you closer to meeting your ultimate goals. Losing weight will make you a smaller you, but shifting what you’re made of by adding muscle and losing fat results in not only changing the way your body looks, but has a longer-lasting impact on effective maintenance.

No appointment necessary
Takes under 5 minutes
Is highly accurate
Is ideal for comparing your progress for weight, fat loss and lean muscle status every four weeks.
You will receive a detailed print-out and a confidential explanation of your results.
Get the special rate of only $10 for both members and nonmembers
Location: Fitness Centre first floor between 8:00 AM and 5:30 PM on the first Wednesday of every month. The front desk’s number is 407-303-4444 in case you have further questions.

Two good quick reads to start out your New Year:

My top 10 “quick-list” of resources to help you burn more fat, get stronger and align your mind and actions with your ambitions By Chandra Jones.
Out with the old, in with the new By Rachel Cosgrove. “If what you were doing now was enough to get what you want, you’d already have it.” –Jack Canfield

Challenging the Comfort Zone and Evolving in 2011

2011-01-02T06:32:00.002-05:00

"Drastic change creates an estrangement from the self, and generates a need for a new birth of a new identity. And perhaps it depends on the way this need is satisfied whether the process of change runs smoothly or is attended with convulsions and explosions."

~Eric Hoffer, The Temper of Our Time

There's something exciting about the beginning of a fresh new year; the sensation of new opportunity and a time to reflect over the last 365 days. While doing some healthy introspection, I mused over the meaning of goals made and achieved, success experienced, directions that changed, and inspiration that was either sparked or faded over the course of 2010 in my quest to become the best individual I know how to be.

Stagnation and complacency are two words I never want to be associated with. Thomas Plummer, a guru in the area of the business of fitness writes, "evolve or die." This is true in business and in relationships whether they are with your significant other, in the business world, with yourself or with your Creator. To move beyond, we have to keep challenging our comfort zones and learning; getting comfortable being un-comfortable in order to grow, improve and leave a legacy for others.

“Excellence is never an accident. It is always the result of high intention, sincere effort, intelligent direction, with skillful execution and the vision to see obstacles as opportunities."
~Derrick Johnson (author)

According to Tom Venuto, author of the book The Body Fat Solution, there are seven essential success attitudes and beliefs that make change possible:

Possibility: It's achievable. I believe it can be done.
Capability: I am able. I believe it can be done by me.
Necessity: I must achieve it. Do it now or else.
Worthiness: I deserve it. It's my gift to myself.
Desire: I want it. It's important to me.
Expectation: I expect to get the results I want.
Willingness: I am willing to do what it takes.

There are four main areas in my personal and professional life in which I'll be working to evolve this year.

Personal training and professional goals:

As I work with all sorts of different people that walk through the doors of the fitness center, my training philosophy continues to morph with experience. Changing the way I operate as better ways of doing things present themselves is standard procedure.
Attend several continuing education events to continue to network and glean insight from other experienced professionals in my field. Two of them will be a Perform Better Summit and the NSCA Personal Trainer's Conference.
I'll soon be making some significant changes to my personal training business that will allow me to grow and step outside my comfort zone as an entrepreneur and fitness professional.
Do more research and article writing. Along with more frequent blog posts on various topics at a minimum of once per month, I plan on submitting a few pieces for publication to either online or print sources.

Giving back to the community goals:

Readers of this blog know that I've been involved with the American Lung Association's local Fight for Air Climb events. Last year, I donated my time to train and lead a team to participate in the fundraising events in Tampa and Orlando. This year the training will be bigger and better; inspiring and preparing more individuals for the "climb of their life" and be one of the largest participating and contributing teams.
Will be coaching the discus and shot put at the local high school again this spring as time allows.
Will be volunteering at the National Training Center's (NTC) track and field events as a certified official again this season.

Personal physical culture goals:

As I'm qualified to compete in the World Masters' Track and Field Championship in the discus, I plan to throw at the meet this July in Ohio.
I'm currently training and preparing for my first physique show, the NPC Europa Show of Champions this April in Orlando. This is a major stretch goal for me. I'm quite comfortable competing in the discus ring and even getting in front of folks for public speaking. However, having every imperfection judged on a stage in front of hundreds of people while wearing a very small ensemble is another story altogether. The challenge makes me feel intimidated, yet alive and very motivated all at the same time.

Relationship and family goals:

My relationship with God seems to come and go depending on how busy I get or how I feel. I understand that the only way to really know someone is to spend time with them, right? I can't blame this on anyone but myself. The more you get to know someone, communicate with, understand and love them, the more time you want to spend. This is no different with our ralationship with God. Making time to spend quietly every day is a start in growing closer in His love. This is my hope for my spiritual future.
Since all is on the table, I'll confess that strangely, I've an unusual dislike for chatting on the phone. Perhaps I can't get past my former job working in a call center? Since moving from Sacramento, CA to Florida the communication and contact I've had with my family has become less and less frequent. Whether it's by phone, email or via social network platforms, I plan on making a bigger effort to keep in touch more regularly from my end.
My husband and I have been very happily married since October, 2006 and have talked about starting a family in 2011. This is the only goal that I don't expect (or want) anyone to hold me accountable for! LOL! Some things are best left in God's hands. Is this a stretch goal? You bet! To me it's the ultimate step-off-the-cliff-and-fall-off-your-comfort-zone situation!!

2011 is full of opportunity and with God's help, I intend to make the most of it.

© Copyright 2010 Chandra Jones

My top 10 “quick-list” of resources to help you burn more fat, get stronger and align your mind and actions with your ambitions

2010-12-26T20:09:00.000-05:00

We’re just about ready to welcome 2011. Right around this time, hoards of folks will be searching for the perfect template, an outstanding program or a new diet plan to tell them what to do so they can get the body they’ve always wanted and all of the perceived benefits and privileges they feel will come along with it. Even though many of these people have failed at previous attempts, it’s still encouraging that so many keep on trying hoping that perhaps this time they’ll stick to something for more than a week or two before giving up their dreams of becoming lean and moving on.

I’ve seen gym members come and go every January through March. Many come in and most give up. Sometimes they even keep their membership as a “reminder” that they should be going. An “orientation” on the weight machine circuit and being shown how to push “start” on the treadmill does little to engage them. Unless they either get on a schedule with group fitness or consistently meet with a trainer, many of these new members quit after a few weeks and chalk up their most recent attempt as another failure.

So what works? Whether you meet with a personal fitness coach or trainer, find a workout partner or go at it alone, you must find a system that is safe, well designed, engaging, continuously challenging, helps you chart your progress, has the component of fun and covers motivation and the emotional side of goal setting, change and consistency. Without these, new members or exercisers will fall off the wagon. The resources below have the previously-mentioned factors built into their system. If you're looking for a good system to follow, in my opinion, these are solid resources that I feel confident recommending.

1. The Body Fat Solution: 5 principles for burning fat, building lean muscle, ending emotional eating and maintaining your perfect weight. By Tom Venuto

2. The Female Body Breakthrough: the revolutionary strength-training plan for losing fat and getting the body you want. By Rachel Cosgrove

3. The New Rules of Lifting (and The New Rules of Lifting for Women): six basic moves for maximum muscle. By Lou Schuler, Alwyn Cosgrove, Cassandra Forsythe. The New Rules of Lifting for Abs is due to be released on Dec 30, 2010.

4. Maximum Strength: get your strongest body in 16 weeks with the ultimate weight training program. By Eric Cressey

5. The IMPACT! Body Plan: build new muscle, flatten your belly & get your mind right! By Todd Durkin

6. Think and Grow Rich. By Napoleon Hill. Not a nutrition or weight loss topic but is amazing for getting your “mind right.” You will attract to you what you think about most; positive, negative, success, failure, wealth or being broke.

7. http://www.leighpeele.com/ contains articles in blog format on nutrition, motivation, social support while making changes, training and fat loss. Leigh really does her research. She provides a TON of awesome no-fluff information while inserting a bit of sarcastic humor. She also hosts a member’s only full-service weight/fat loss and accountability section on her website.

8. http://www.precisionnutrition.com/ is a website dedicated to helping people be their best through articles, books, videos, nutrition and lifestyle courses, coaching services, and a very large online support community.

9. http://www.sparkpeople.com/ is by far the most comprehensive, free nutrition database I've seen on the web. Create your goals and build a nutrition plan, track your food and exercise, hold yourself accountable, view a plethora of exercise videos and even calculate serving nutrition information from a favorite family recipe.

10. http://www.burnthefatblog.com/ and http://www.burnthefat.com/ is hosted by Tom Venuto, author of the Body Fat Solution. His work is well researched, scientific yet very down-to-earth, with no misleading bull.

Three of My Favorite Fitness & Nutrition Podcasts

2010-11-27T14:29:00.001-05:00

Since the weather has cooled down here in Central Florida, I've really been into taking long walks. Sometimes it just feels great to get a little outdoor exercise without panting uncontrollably and feeling like dying during an intense metabolic conditioning workout.

After scorching my legs on the Friday after Thanksgiving with an absolutely brutal workout involving rear foot elevated split squats, single-leg deadlifts and 120 walking lunges, I had no choice but to just ~~try to~~ walk today. Breaking into even the smallest jog was going to be difficult. To say that I'm sore is an understatement!!

So I downloaded a few of my favorite podcasts (all free) and hit the path on my favorite walking route.

The Strength Coach Podcast consists of strength & conditioning interviews of some of the best and brightest strength coaches, physical therapists, coaches and trainers in the world. Their insights on real world experience, information and candid interviews are packed full of amazing take-aways each episode.

The Paleo Solution by Robb Wolf, former research biochemist, author of the book, the Paleo Solution-the Original Human Diet and the co-owner of NorCal Strength & Conditioning (which just happens to be in my hometown of Chico, CA). He answers questions about nutrition and all sort of other health and conditioning-related topics. The podcast is posted every Tuesday.

The FitCast by strength & conditioning coach, Kevin Larabee along with Jonathan Fass and Leigh Peele. The FitCast provides some entertaining banter by the hosts who answer listener questions and provide quality interviews by some of the nation's top fitness and strength & conditioning professionals. It is always good for a bit of comic relief for regular listeners.

Between these three awesome resources, long drives and low intensity cardio are never boring. Just thought I'd share, so enjoy!

© Copyright 2010 Chandra Jones

Save the Date and Join Me for the Next Exciting Stair Climb Event!

2010-11-25T15:17:00.000-05:00

Save the date for Saturday, March 26, 2011 for another exciting stair climb event: the 42-floor Bank of America Building in Tampa. Join me in the challenge of ascending 914 steps to raise funds and awareness for healthy air, lung health and lung cancer research.
Registration for the Fight for Air Climb, Tampa 2011 is now open. The early bird sign up rate is only $15 through January 3rd and $25 after that. Watch the 2010 promotional video:

Get into incredible shape, fire up your metabolism, learn new exercises, and have fun-all while training to climb 42 flights of stairs for a great cause.

Register to participate in the Fight for Air Climb, Tampa on Saturday, March 26 to raise funds for the American Lung Association. Group training and conditioning sessions in preparation for the climb are FREE for registered particpants who raise at least $50 by February 18.

Most of us have been touched by the life of someone with COPD, lung cancer, chronic bronchitis or asthma.

Who will you climb for?

Training for a stair climb is different than anything you’ve ever done:

Full-body training and conditioning
Improves your fitness levels quickly
Burns more calories per hour than your current cardio routine
Is fun, social, challenging and intense
Will get you out of the gym

Visit http://www.fightforairclimbtampa.org/ to register under Team Celebration and pay your $15 entry fee. It goes up to $25 after January 3rd.
You must have registed for the climb and have raised $50 (half of your $100 goal) to participate in any of the team training and conditioning sessions.
Each team member will commit to raising a minimum of $100 to climb.
Email out your personal “Fight for Air Climb” URL to all of your family, friends, co-workers and acquaintances for their support.
Anyone may register under Team Celebration, so even if you don’t intend to climb, join our team and support a climber.
Participants may register to climb timed competitively or just for fun.
The FREE training and conditioning sessions* will take place in the Fitness Centre at Celebration Health, the Ginsburg Tower at Florida Hospital, Orlando and other stairwells TBD.

What are you waiting for? Register today at www.FightForAirClimbTampa.org!

*Although not required, training for this event is highly recommended!

Fight for Air Climb Orlando: event day results and pictures (part 8 of 8)

2010-11-15T14:40:00.004-05:00

"Through the journey of a goal, we meet challenge. It is especially at this time we must remember WHY we have set out on this journey."
~Alli McKee (figure competitor)

Throughout these last eight weeks of preparation and training for the climb, I've listened to accounts of overcoming adversity and health issues; snippets from both participants and fundraising contributors dedicating their time or contributing funds in memory of someone with lung cancer who has touched their lives.

What moves us in ways that nothing else can? It's a powerful emotional summon combined with an overwhelming desire to contribute to a cause bigger than ourselves. What moves you?

Team Celebration Fight for Air Climb, Orlando 2010

Before the event began, Eric Gray of the American Lung Association announced that we're currently in the safest part of Orlando; all of the firefighters and paramedics are right here! Besides burning lungs and burning quads, everyone made the climb in good form. Did anyone else think they were going to inhale a tonsil on the way up those 25 floors?

We love our local firefighters!!

On our way into the staging area-the entrance to the stairs, a volunteer asked us, "so are you the team with like 30 people?" Yeah, that's us! We collectively raised over $2,600 and I'm so proud of each participant who trained, fundraised, and pushed themselves to accomplish more than they thought they could. We made new friends and had a blast over these last 2 months. Thank you, thank you, thank you to all those who supported the team or a climber. We couldn't have done it without you!

Eloisa, Andrea and Rosa before the climb

The complete results can be found at http://www.fightforairclimborlando.org/.
Here are Team Celebration's results and stats out of 330 total climbers (firefighters in full gear not included).

We placed second as a team as calculated by the top three fastest times, and was the largest registered friends and family team.

Team Celebration Results
Climber	Time	Overall	Age rank
Chandra Jones	4:03	16	1
Jennifer Sayles	4:15	23	2
Dense Chan	4:17	25	3
Eloisa Titcomb	4:37	42	1
Samantha Hinnant	4:41	46	6
Linnette Leon	5:18	83	4
Laurie Wenzel	5:30	98	8
Margaret Cooke	5:56	130	3
Andrea Holzer	6:07	135	3
Julie Hutta	6:09	139	13
Victor Rios	6:18	146	47
Olga Idelfonso	6:27	158	17
Rosa Hernandez	6:30	160	18
Lisett Campos	6:41	167	15
Claridssa Carillo	7:02	187	18
Jodi Landi	7:14	197	53
Elizabeth Nunez	7:18	199	21
Brenda Woodman	9:23	277	33
Jennifer Whidden	9:39	280	35
Patricia Arida	11:10	301	42
*Helena Pierorazio Henken	11:14	304	21

*top team fundraiser

As the friends and family chairperson for the Fight For Air Climb Orlando 2010 and a team captain, I have been inspired, challenged and changed. Onward and Upward!

Your coach,
Chandra

PS. What's next? Fight For Air Climb, Tampa 2011 registration is up and running. Join Team Celebration on Saturday, March 26 for the next exciting 42-floor climb by registering here. Early bird registration is only $15 through January 3, 2011.

Lori, Rosa, Eloisa, Lisette, Chandra and Olga after the climb

Denise, Lisa, Linnette, Evelyn, Chandra and Rosa

Rosa helping Eloisa pin her race number

Fight for Air Climb Training: part 7 of 8 (one week to go)

2010-11-07T09:16:00.000-05:00

Just Do Did It!
"This is what sets apart the elite from the average, the disciplined from the undisciplined, the fit from the out of shape. The former just do it, and the latter just give up."
~Neghar Fonooni

Only ONE week left til our climb on November 13 and we're pumped! Today was our last free group stair conditioning session, held at Florida Hospital's Ginsburg Tower. It was cold this morning. When the temperature goes down in Central Florida, so does the humidity. I didn't appreciate humidity very much at all until I realized how bad my lungs burn when exercising at extreme intensities when it isn't here. Okay humidity, after climbing 105 floors with lungs on fire this morning, I'll admit you're good for something after all...

Climbing stairwells in tall buildings in the name of lung health research

Here's a big shout out to all who made it to our last climb conditioning session. Can't wait to see how those of you who consistently trained, feel and perform on November 13.

Beautiful morning view from the Ginsburg Tower 8th floor

It's not too late to sign up for the Fight for Air Climb, Orlando 2010! Go to http://www.fightforairclimborlando.org/ to register. To join our team, register under "Team Celebration." Click "join team." If you can't climb with us, consider supporting a climber, a team or even volunteering at the event. If you don't live in the Orlando area, visit http://www.lungusa.org/donate/events/fight-for-air-climb/ to find a fun and challenging event near you.

Here's to healthy lungs and humid Florida air; now go find some stairs and climb them!
Have a great week.
~Chandra

© Copyright 2010 Chandra Jones

Fight for Air Climb Training: part 6 of 8

2010-10-31T16:35:00.000-04:00

"The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you will always be the far greater value than what you get."

~Jim Rohn

Until becoming involved with the American Lung Association, I had no idea there was such a huge descrepancy between federal funding of lung cancer research and other common cancers. According to this recent article, lung cancer receives "only $1,200 per death compared to $27,000 per death for breast cancer, $14,000 for prostate cancer and $6,500 for colon cancer. Yet, globally, lung cancer claims more lives each year than colon, prostate, ovarian, lymph and breast cancers combined." According to the article, lung cancers are diagnosed later than many other cancers, and while other cancers, such as prostate and breast, have screening protocols, there are none for lung cancer.

By the time symptoms present themselves and the condition is diagnosed, often it's too late. As in the case of my friend, Robert Linkul, lung cancer can also affect those who have never smoked. He is blessed to have had a positive outcome after diagnosis. Breast self exams are more obvious, are included in public health education and mammograms have protocols and age recommendations based on family history; yet how do you develop a lung cancer preventive or diagostic screening tool for non-smokers?

There are just two weeks left until the official Fight for Air Climb, Orlando event: 512 steps up the Bank of America building in downtown. My goal is to make the climb in less than five minutes. I'm asking everyone I know to sponsor me one penny per step. That's only $5.12 for a great cause! Click here to donate. Thanks so much for your support.

This weekend, Team Celebration hit the stairs once again in the beautiful Ginsburg Tower of Florida Hospital, Orlando. In those 45 minutes of climbing, we all hit a personal best of flights completed. Because we push ourselves further and harder each time, it hasn't gotten any easier. To get better, you have to constantly push yourself outside your comfort zone. We'll do it again next Saturday; same time-same place!

On another note, this study shows that regular stair climbing produced significant improvements in VO2max (+17.1%) and LDL (-7.7%) in sedentary women who climbed 199 steps several times per day, five days per week for 8 weeks.

Question: Do you burn more calories stepping one stair at a time (each step) or skipping a step? This study confirms that the metabolic cost, muscular activity and caloric burn is higher if you skip a step; 70-90 calories more per hour. I'll take it, thank you!

Climb those stairs two at at time!

This week, step away from that halloween candy; find some stairs and climb them-two at a time!

© Copyright 2010 Chandra Jones

Fight for Air Climb Training: part 5 of 8

2010-10-23T11:37:00.000-04:00

"You can do what you have to do, and sometimes you can do it
even better than you think you can."

~Jimmy Carter

It's week FIVE of stair conditioning and these workouts aren't going to get any easier! Designed to mimic the effort and time of the actual climb, this metabolic conditioning session is short and intense. Team Celebration cranked through it in 12-14 minutes. We are using the three flights of stairs at Celebration Fitness. If you don't have at least three flights of stairs available to you, substitute an 80-100 meter sprint "up and back" instead.
Tip: Sprinting is all-out effort, not a jog...

Five (5) rounds with minimal rest:

8 pushups
8 squat jumps
20 walking lunges (10 each leg)
Run down the stairs - use the rail please (or sprint 80-100 meters)
15 bodyweight full squats
Run up the stairs (or sprint 80-100 meters)

How long did it take you? It should be between 11-14 minutes if you are climbing stairs, and 9-12 minutes if you are sprinting.

All of the participants who have made the effort to come to these complimentary conditioning sessions are beginning to realize some very noticeable improvements in strength, power, and general fitness levels. They are climbing faster, recovering more quickly, and skipping a step while climbing more often. I can't wait to see how our team member's times rank in the event.

There is still time to register for the event and join our team. If you can't climb with us, please help support our team by making a donation. You will be helping to raise funds for lung disease research and support initiatives for healthy air.

Team Celebration: Ginsburg Tower next Saturday, Oct 30th.

Make it a great week!

Perfect morning for a workout at Celebration Health

Fight for Air Climb Training: part 4 of 8

2010-10-16T14:24:00.000-04:00

"There are no constraints on the human mind, no walls around the human spirit, no barriers to our progress

except those we ourselves erect."

~Ronald Reagan

Continuous stair climbing is sure different than three-story repeats!! This morning members of Team Celebration ~~panted up~~ climbed 16 floors (multiple times) in Florida Hospital-Orlando's beautiful Ginsburg Tower. Big thanks to Craig for arranging for us to use the stairs. What an awesome workout! Climbers had the option of either going at the pace they're comfortable with or push the limits--as many times as they cared to.

Ginsburg Tower
(picture by JennRation Design-Flickr)

The key to climbing multiple floors is to pace yourself. Sprinting will only get you up to about the first 4-8 floors, at which point you'll conclude that the name, "Fight for Air Climb" is indeed appropriate as you hang off the handrail and gasp for what seems like eternity.

Did you know that stair climbing is an international sport? Check this out! Athletes ascend some of the world's tallest buildings including the Sears Tower in Chicago (1643 steps), The Columbia Center in Seattle, Toronto's CN tower (113 stories), New York City's Empire State Building (1576 steps) and the eighteenth tallest freestanding tower in the world, Malaysia's Kuala Lumpur Tower (2058 steps).

Kuala Lumpur Tower, Malaysia

Our Bank of America, Orlando climb is 25 floors, but no simple undertaking for those who are new to the intensity that continuous stair climbing presents. Our training is designed to make us more fit, feel confident, and prepare us to do well; finishing without meeting the event's EMTs...

In our quest to raise awareness for healthy air and healthy lungs it's important to know how our indoor environment can influence how we breathe. Check your home and workplace for signs of polutants or poor air quality using this list. What, if anything, did you find?

Rest, hydrate, get on your foam rollers for a little soft tissue work and have a great week! See you back at Celebration Health next Saturday morning.

Fight for Air Climb Training: part 3 of 8

2010-10-09T15:25:00.001-04:00

Winners make a habit of manufacturing their own positive expectations in advance of the event.

~Brian Tracy

Now this is the weather I signed up for when I moved out here from Northern California! Central Florida has finally begun to cool off and with the "lovebugs" about gone, it's been just perfect. Today we took the workout into the parking lot of Celebration Health for a little outdoor fun.

Dyanamic warm-up:

run up, backpedal back x 3
high skips up and back
side skips with arm swing up and back
lateral lunging adductor stretch
walking knee hug
walking quad stretch
reverse lunge with a vertical reach hip flexor stretch

Workout - Three rounds with minimal rest

15 bodyweight squats
10 pushups
16 walking lunges (8 each leg)
Sprint up and back (about 50 meters)

15 Bodyweight Squats; ready...go!

Stairs - strength-endurance:

Climb two steps at a time (skip a step) 10 times up three flights or 12 minutes whichever is more. Using the rail is fine.

Cool-down:

Stretch calves
Hips/glutes
Hamstrings
Hip flexors/quadriceps
Adductors
Foam roll where you need it most (uh...all of the above)

Next Saturday we'll meet at 7:30 AM in the parking lot of Celebration Health to commute up to the Ginsburg Tower to experience a continuous climb of 16 floors. We will be climbing up and taking the elevator down; your shins will thank you.
Park on the street or in the lot across from Florida Hospital. We'll meet by Lake Estelle for our warm-up and to discuss basic etiquette of using the facility. Wear a stopwatch if you have one.

Directions:

View Larger Map

Make it a great week!

© Copyright 2010 Chandra Jones

Fight for Air Climb Training: part 2 of 8

2010-10-02T16:34:00.000-04:00

"Set your goals high, and don't stop till you get there."

~Bo Jackson

Dear Orlando Bank of America Building,

We're going to crush you and your 25 floors on November 13!

~Team Celebration

Orlando B of A

The Fight for Air Climb is a challenging, unique way to raise funds for the American Lung Association whose mission is to raise awareness for lung health and healthy air and eradicate lung diseases. Recently, I had a conversation with a member at the gym where I work about his experience with stair climbing and the multiple ways it enhanced his health. As he warmed up on the stationary bike next to me, he said he hadn't always been able to breathe this well; he used to be a smoker. He worked in a high rise building, and when the no-smoking laws went into effect he had to go up onto the roof of the building to smoke. One day he decided to climb the stairs to the roof and soon it became routine. His hips, legs and lungs became stronger, a nagging pain in his knee went away and his pants started fitting more loosely. Those trips became a little less frequent until he quit smoking altogether. He is no longer working at that company, but he is still a nonsmoker.

Stair climbing multiple floors is an activity that requires strength, power and endurance. In addition to actual stair climbing practice, the training that Team Celebration is participating in involves full-body strengthening exercises with minimal rest. This type of workout is called "metabolic conditioning." In addition to increasing work capacity, or someone's ability to handle high intensities, it can also be used to increase a person's performance in endurance activities without having to undergo typical endurance training and is more effective for rapid fat loss. In short, with metabolic conditioning circuits, you get the best of functional multi-joint and multi-planar movements, the benefits of "cardio," strength training, and fat loss all in a shorter time period than traditional separate cardiovascular endurance training plus strength training.

Special thanks to Rosa for bringing the pumpin' playlist!

Dynamic warm-up-half court:

run up and backwards x 3
side skip up and back
walking knee hugs up
walking quad stretch back
lateral lunging adductor stretch up and back
high skips up and backwards back

Workout 30 seconds work: 15 seconds rest for three total rounds:

Bodyweight squats (a.k.a Air squats)
pushups
bicycle abs
alternating lateral lunges with toe reach
court sprints

Stairs:

Maximum sets of stairs in five minutes

Cool-down: static stretch and foam rolling:

For the majority of individuals, static stretching should be done after the workout.

Static stretch calves, hamstrings, quadriceps, adductors, hip flexors and glutes. Hold your stretches for 20-30 seconds each side.

Foam rolling, also dubbed the "frugal person's deep tissue massage," is a modality for increasing flexibility, mobility, decreasing tension in the muscle and fascia and facilitating the breakdown of soft tissue adhesions and scar tissue. For most individuals, the first time on a foam roller is rather uncomfortable and gets better with regular use, as team member Roxana will testify regarding her shoulder. I will have 1 1/2 foot foam rollers available next week for purchase.

Foam roll calves, IT band, piriformis/glutes, adductors, and quadriceps.

We're up to 25 awesome team members and the largest friends and family team in the Orlando FFAC!

Keep working on your fundraising this week. When you send out your fundraising letter and link to your Fight for Air Climb page, tell a personal story and what it means to you. People love stories and want to know....Why are you doing what you're doing?

See you next week!

Your coach,

Chandra

Fight for Air Climb Training: part 1 of 8

2010-09-25T11:58:00.002-04:00

Even though he'd never smoked, fellow track & field thrower and strength & conditioning coach, Robert Linkul, was diagnosed with lung cancer and at the age of 28 had to have part of his lung removed. He continues to inspire me. Last year, my mother in law passed away from COPD-related complications. I wish I had gotten to know her better. I struggled through through high school and college basketball practices and games with exercise-induced asthma. To say it was frustrating is an understatement. Now, as long as I stay fit I'm able to control it, only requiring an inhaler occasionally.

The American Lung Association started this unique event, the Fight for Air Climb, to raise awareness for lung cancer, healthy lungs and air, and to raise funds toward lung research. Most of us have been touched by the life of someone with COPD, lung cancer, chronic bronchitis or asthma.

This journey is for them.

As the captain for "Team Celebration," this morning I woke up to my inbox full of emails letting me know that 19 people had signed up for the climb so far! Right now we're contenders for the largest Orlando friends and family team and that got me fired up!

Free 7-week conditioning sessions are being offered at Celebration Fitness for registered participants, who are required to raise $100 each for the event. This morning, 15 climbers came to their first workout. I've detailed it below so Team Celebration can repeat this workout again before next week or so you may follow along on your own in preparation for the climb or for another fitness goal.

Dynamic warm-up half basketball court and back:

run up, run backwards back x 3
knee-hug-walk up
quad stretch-walk back
high skips up and back
side skips with arm swings up and back
lateral lunging up and back
spiderman lunge stretches up

Static stretch calves 20-30 seconds each leg

Resistance workout: The workout is scaled to each person's level of mobility and fitness. Once you complete one exercise, move onto the next with minimal rest. Complete three rounds.

Bodyweight squat (beginner x 10; experienced x 15)
Pushups: regular, incline or on knees (beg x 5; exp x 10)
Mountain climber planks (beg x 14; exp x 24)
Single-leg reach-downs (beg x 8; exp x 15)
Court sprints up and back-full court x 2

Rest and hydrate, grab a stopwatch, set it for 5 minutes and climb. If you're training at Celebration Fitness, see how many times you can get to the top of the three flights of stairs that run up either side of the gym. Ready...go!

Stair climb safety: Stay to the right, go at your own pace, let others pass to your left, rest when you need it, hold the railing on the way down and stop if you feel light headed, dizzy or nauseous.

Today was an amazing turnout, great energy, and an intense workout; the first of 7 (workout #8 is the actual climb event). Way to go Team! Perform this workout twice before next weekend. Get ready to "BRING IT" to FFAC training #2 next Saturday at 8am.

How did you do this week? Post your results and comments below.

© Copyright 2010 Chandra Jones

18 Ways to Get the Most out of Your Gym Membership

2010-09-13T15:55:00.000-04:00

Labor Day has passed, school has started again and so has football season. There are only 109 days left in 2010; Where are you in relation to the health and fitness goals you set for yourself this year? Are you training regularly and happy with your results so far? Are you on track or have you joined forces with the masses of people who join the gym every year and swear they will get in shape, but quit going after two months while the gym collects their fees until their contract expires? Don’t be a statistic! Here are 18 ways to get the most out of your membership at your health club, or Celebration Fitness:

1. Use the gym often. You initially joined the gym because you had a goal to improve or maintain your health and fitness. But like the lottery says, “you can’t win if you don’t play.” You will get a better value for the money with consistent workouts. Going to the gym 20 times in a month will give you a better per-workout value than going 6 times per month.

2. Take advantage of free amenities. “If it’s free, it’s for me!” Celebration Fitness has many amenities that increase the value of your membership. Unlike most chain gyms, your locker rooms are loaded! We supply you with workout and shower towels so there’s less to pack for your workout (and cuts down on your laundry). We provide shampoo and conditioner, deodorant (please use it if you forgot yours), and mouthwash. You can use the super swim suit spinner to whirl the water out of your wet bathing suit after using the pool and use the bags we provide for your wet workout clothes.

3. If you’re a new member, schedule your complimentary orientation session with a trainer. If you are a new member, you’ll have the opportunity to meet with a trainer who will get your workouts started by providing you with a complimentary full-body resistance training plan.

The Health Warranty Program is also in full swing. Check it out here.

4. Take every class at least once. Celebration Fitness features a full schedule of Les Mills group exercise classes with excellent, energetic instructors and opportunities for making new friends. All of these classes are built into in your membership, including RPM, an indoor cycling class. From Yoga to Body Pump, there is something for everyone and you never know which class you’ll develop an addiction for or will help you make new friends.

5. Learn to use every piece of equipment. Your new member fitness orientation with a trainer shows you the basics, but don’t get stuck in a rut with certain machines. Try different types of pressing and pulling machines as well as free weight and bodyweight exercises.

6. Vary your routine. Don’t let the same old thing make you bored. Boring workouts are lame! Instead of doing a plethora of arm curls or lat pulls, check out the assisted pull-up machine. Your biceps and back will have to do a lot more work than with curls. The weight stack acts as a counterbalance, making it possible for anyone to do a chin up. Although it’s not really a “piece of equipment,” the stairs on either side of the gym are an amazing way to kick up your cardio routine. Get off the treadmill, grab your ipod, and sprint up the stairs five or ten times. Now that’s an interval workout!

7. Get to know your fitness professionals. The personal trainers at Celebration Fitness genuinely care about your health and fitness. They are dedicated to your success and got into this business to help people achieve more. Each trainer’s picture, profile and certifications are online at www.celebrationfitness.com. There is always a trainer on floor duty and they will be happy to show you how to do an exercise, check your form, or show you a new abs routine.

8. Hire a personal trainer. People seek personal training for different reasons. The most common reason why people hire my services is because they just don’t or don’t know how to push themselves as hard as they need to in order to see their goals become a reality. You’ll hire a trainer who has the knowledge and expertise to design a challenging yet safe program that progresses with improvements in your strength, conditioning levels, core stability, and skill. You may use your trainer for accountability purposes, but be advised: you best not abuse it because whether you like it or not, you are your trainer’s billboard. Not sure if personal training is for you? Check out “Foundations of Functional Fitness” here.

9. Speak up. Although the staff inspects the equipment regularly, they’ll appreciate a heads up if something isn’t working right. Constructively let management know about concerns you may have regarding any equipment or facility safety issues.

10. Use the gym for a little “me” time. Your workday may be hectic, but sometimes all it takes to separate the hassles of work and the comfort of home is a good cycle class, hitting the weights, or a walk on the treadmill with your favorite music. Don’t forget about our Day Spa. We have some of the best massage therapists and estheticians in Central Florida. Relax and take some time for yourself.

11. Take advantage of the child care service. Here’s another way to get some serious “me” time with no excuses. The child care center accepts children between the ages of three months and 12 years old. The providers are fun, caring and very interactive. With extremely reasonable rates, services are available for up to three hours per member per day. Click here for more information on child care services. So go to your favorite yoga or body flow class, see your personal trainer, sit in the sauna, take your time in the shower, and get a pedicure or massage. The time is yours.

12. Set goals. What is a plan without goal? Going back a step, what is a goal? A goal can be an outcome such as losing 20 pounds or to fit into a certain pair of jeans by your next birthday. Goals can also be action-related, like eating breakfast every morning, going to bed by 10pm 6 nights per week, or performing a full-body weightlifting routine three times per week on Monday, Wednesday and Friday. Brian Tracy, author of “Eat That Frog,” said, “Define your goals in terms of the activities necessary to achieve them, and concentrate on those activities.” Method or activity based goal-setting is usually easier for most people to stick to and measure.

13. Track your progress. It can be extremely motivating to look back where you’ve been on your journey of health and fitness. This is why the best fitness trainers take their clients' “before” pictures and measurements. Keeping a workout/nutrition journal can be tremendously eye-opening. Many “aha” moments have come from just the first week of keeping track.

14. Get involved in online social networking. Did you know that Celebration Fitness, the Day Spa and I are all on Facebook and Twitter? Keep up with regular news, fitness and nutrition tidbits by joining us online.

15. Stay updated. Celebration Fitness regularly sends out a fantastic newsletter to our members. Stay up to date on the latest in health and fitness and the fitness center’s specials and events. Opt-in by visiting the front desk or by sending an email to the Fitness Centre through the website.

16. Use your membership card for a discount at Season’s Café. Your membership card will get you 20% off on hot food and beverages at the Café. Snap up a post-workout smoothie or a chocolate milk to help you refuel and recover faster from your workout. Their breakfast omelets are made to order and are fantastic!

17. Take advantage of “Foundations of Functional Fitness.” The special introductory program is offered with the individual new to resistance training or personal training in mind. Sessions are designed to meet your needs where you are and progress you to where you want to be safely and effectively in a non-intimidating process. Get three 50-minute sessions for only $99.

18. Enjoy the journey. Too often we are so preoccupied with the destination, we forget about the journey. Along the pathway of your health and fitness lifestyle, discover more about yourself, your strengths and weaknesses. Let each insight inspire, motivate, and move you to achieve something you wouldn’t have otherwise.

So take advantage of the next 109 days this year and get the most out of your health club membership!

I love working here, and it’s my mission to see that you love working out here. See you at the gym!

In Remembrance of September 11, 2001

2010-09-11T11:37:00.000-04:00

I haven't forgotten exactly where I was, what i was doing

and how I felt on September 11, nine years ago today.

In remembrance of 9-11-01.

Free 7-Week Group Training Sessions to Prep for The Fight For Air Climb, Orlando

2010-09-11T09:44:00.005-04:00

Get into incredible shape, fire up your metabolism, become a fat-burning machine, learn new exercises, and have a ton of fun-

all by training to climb stairs for a great cause.

Participate in the Fight for Air Climb, Orlando on

Saturday, November 13 to raise funds for the American Lung Association. The 7-week group training is FREE!

Orlando's 25-Floor Bank of America Building

Most of us have been touched by the life of someone with

COPD, lung cancer, chronic bronchitis or asthma.

Who will you climb for?

Training for a timed stair climb

is different than anything you’ve ever done:

 Full-body training and conditioning
 Improves your fitness levels quickly--Learn new exercises
 Burns more calories per hour than your current cardio routine
 Is fun, social, challenging and intense
 Will get you out of the gym

Read about Team Celebration’s recent Fight for Air Climb experience here.

1. Visit http://action.lungusa.org/goto/ChandraJones to register under Team Celebration and pay your $15 entry fee. It goes up to $25 after September 24th.

2. Each team member will commit to raising a minimum of $100 to climb.

3. Email out your personal “Fight for Air Climb” URL to all of your family, friends, co-workers and acquaintances to support your climb.
4. Anyone may register, preferably under Team Celebration, so even if you don’t intend to climb, you may join our team, support a climber and hang out at the event's after-party.
5. The 7-week group training is FREE and will take place at Celebration Fitness located inside Florida Hospital, Celebration Health. Select bonus climbing sessions will be held in the 14-floor stairwell in Florida Hospital's Ginsburg Tower. Along with stair climbing tips, you will improve your personal fitness levels by learning how to squat, lunge, deadlift, perform a perfect push-up, and swing a kettlebell.
6. You must register for the climb in order to participate in any group training sessions.

7. Looking for an extra challenge? Double your fun and register to climb twice.
8. Contact Chandra Jones via email or 916-769-7766.

Training starts Saturday, September 25, 8am at Celebration Fitness!

5 Ways Stair Climbing Beats Your Cardio Routine

2010-09-07T13:20:00.001-04:00

Walk into any commercial gym and one of the first things you’ll see are the rows of treadmills, elliptical trainers and stationary bikes. More often than not, these machines are one of the few pieces of equipment that many members will ever use over the course of their gym membership. They are easy to figure out how to use, require no interaction with other members or the gym’s staff and at the end of your selected time your machine will tell you how many calories you burned. I have one word for this kind of gym membership: “Boring!” No wonder so many people begin a health club membership in January only to let the excitement wane after their cardio routine becomes mundane.
So what do you really want? To be engaged in your workouts, be social, challenged, have some variety, burn a ton of calories, improve your fitness to levels you never thought possible at your age, get admiring looks from your significant-other, and look amazing again in those clothes in the back of your closet.

Here’s a novel idea: Join “Team Celebration” and participate in the American Lung Association’s Fight for Air Climb, Orlando. Our workouts will beat the socks off your current cardio routine-and then some!

1. You will burn a ton more calories. Stair climbing is more intense than walking and most folks’ jogging or cycling exertion levels. A 150 lb person will burn 8-11 calories per minute walking and 15-17 calories per minute running up stairs. In addition to stair climbing, you will learn how to squat, deadlift, lunge, perform a push-up in good form and swing a kettlebell.

2. It’s challenging. Yeah, so you can run for 30 minutes with no incline on your favorite treadmill…so what! Go do a vertical run and develop a newfound appreciation for your heart and lungs in just five minutes… once you stop gasping. Then repeat!

3. Running stairs develops and improves power in your hips and legs. As we age, we lose power a lot faster than we lose strength.

4. Studies show that regular stair climbing improves bone density, cholesterol profiles and reduces your risk of cardiovascular disease.

5. It’s engaging: Climbing stairs is not a boring la-de-da session on your regular cardio machine (and you won’t be training alone if you join Team Celebration). Set a goal of how many sets or flights you will climb, set your stopwatch and GO! How fast were you? Beat it (or your teammate) next time!

Team training for the Fight for Air Climb is fun, engaging and free. You will be challenged and cheered on as you prepare for the sprint up 25 flights to raise funds for a great cause: to fight lung disease and raise awareness for lung health and healthy air. The Fight for Air Climb event itself will take place at the Bank of America Building in downtown Orlando on Saturday, November 13. Climbers can participate as an individual or part of a team, competitively or noncompetitively.

Training will take place at Florida Hospital’s Celebration Health in the Fitness Centre beginning Saturday, Sept 25 at 8 am sharp. You must be registered for the climb to obtain access to the Fitness Centre or participate in any of the group training sessions. Contact me for more information regarding team training.

Visit http://www.fightforairclimborlando.org/ right now to register. Look for “Team Celebration.”

© Copyright 2010 Chandra Jones

Sunday Outdoor Conditioning: metabolic circuits 8.1.10

2010-08-01T11:37:00.001-04:00

Circuit A and B are five exercises each, alternating between upper and lower body. They alternate between 30 seconds of work with only 10 seconds of rest. The GymBoss came in handy! Repeat each circuit three times through. Rest two to five minutes between circuits A and B. Scroll to the bottom of this post to see select exercise demonstrations.

Warm-up
Always begin your training sessions with a good warm-up. We started our warm-up with easy jogging around the tennis courts interspersed with side skips with arm swings, front skips, lateral lunges, Spiderman lunges, walking knee hugs, and walking quadriceps stretches.

Miniband Monster walks: 15-20 lateral steps each way

Circuit A - 30 seconds work: 10 seconds rest
1. Kettlebell swings
2. Alternating med ball pushups
3. Front to back lunges
4. Equalizer body rows
5. Med ball planking with knee-in

Circuit B - 30 seconds work: 10 seconds rest
1. Alternating lateral lunges with diagonal reach
2. Straight-leg sit-ups
3. Squat jacks
4. Equalizer triceps dips
5. Single-leg deadlifts

Finisher
20:10 line running – Run back and forth across two tennis courts as fast as possible for 20 seconds; rest for 10 seconds and repeat eight times.

Select exercise demonstrations

Alternating med ball pushups: Keep your body in a straight line-brace your abdominals to keep from sagging or piking your hips.

Equalizer rows: Keep your hips up and your chest up. Pull yourself up to the top of the movement and lower yourself under control to the bottom of the movement. Do not let your hips sag or your shoulders shrug.

Med ball planking with knee-in: position yourself in a plank with your hands on top the med ball with your shoulders lined up directly over your hands. Brace your abs and bring one knee in toward your body and back out to the starting position and repeat all repetitions on one side then switch to the opposite side.

Alternating lateral lunges with diagonal reach: lunge to the left, pushing your hips back and keeping your back flat. Reach your right hand across your body toward your left foot. Return to the starting position and repeat on the opposite side.

Squat jacks: Using good posture, repeat for the prescribed time.

Kettlebell single leg deadlifts: Stand on your right foot with the kettlebell in your left hand. Keeping your right knee unlocked and your back flat, push your hips back and lower the kettlebell toward your right foot. Contract your glutes and hamstrings to return to the starting position. Perform all repetitions on one side then repeat on the other side.

Live in the Kissimmee, Florida area and want to join us? Contact me!

© Copyright 2010 Chandra Jones

Metabolic Conditioning in the Park 7.25.10

2010-07-25T10:56:00.000-04:00

This morning at 8am had to be one of the most hot and humid workouts I've ever done! I'm from Northern California and don't know if I'll ever get used to this Central Florida humidity. When working out in this environment, it's crucial to develop and follow a personal hydration plan.

After completing a dynamic warm-up, we performed five rounds of the following as quickly through as possible:

* 16 each leg, Rear Foot Elevated Split Squats (RFESS)
* 20 total walking lunges
* run 100 meters
* 5 burpee pushups
* run back 100 meters

Total time for five rounds: 15 minutes of total-body intensity!

This video of the RFESS for illustration purposes. It's not your computer--the video has no sound. We performed these using our bodyweight only.

Next we did three rounds (30 seconds of work, 10 seconds rest) of the following abdominal circuit:

* straight leg sit-ups
* straight-leg flutters with hands under hips
* bicycles

We left some pretty good "sweat angels" on the ground... Is it just me, or is there is something strangely satisfying about "sweating buckets" and working hard on a Sunday morning?

It's important to rehydrate, replacing what you lost in sweat with fluid. According to a recent study published in the International Journal of Sports Nutrition and Metabolism, taking in your fluid requirements over the next few hours beats guzzling it all at once. Hydration efficiency, or your body's ability to use fluid consumption for rehydration is greater with drinking an appropriate amount of fluid over time rather than all at once.

Have a great Sunday!

© Copyright 2010 Chandra Jones

Committed to Continual Learning; Master's degree completed!

2010-07-23T22:21:00.005-04:00

This July, I finished the coursework for my Master’s degree in Exercise Science and Health Promotion from California University of Pennsylvania (CALU). 11 years after graduating with my BS in Exercise Physiology from California State University, Chico I decided to go back to school and take my career as a fitness professional to the next level. While at Chico State, I had taken several graduate classes so I could use my last year of NCAA eligibility to compete in track and field. I dropped out of the program after winning a national championship in the discus and becoming an All-American in the shot put. In my short-sighted prospective in the moment, it seemed like my purpose for higher education had been fulfilled. I struggled that year, fighting to find my identity after an injury. Opportunity I thought was mine was shut down; a door slammed in my face. I struggled to discover what my purpose, passions, goals and dreams were since I could no longer pursue my goal as an athlete; the dream of competing in an Olympic Trial. Finally, years later I was in a mindset where I was motivated and ready to embrace the journey earnestly to finish my Master’s degree. My passion for learning, continual improvement and desire to provide the best results and outcomes for my clients and athletes prompted me to pursue the MS program and excel with a 4.0.
Now, while I wait for my diploma to arrive in the mail and have new business cards printed sporting the letters “MS,” I know the learning will never cease. I am completely engaged in what I do every day: helping people look, feel and perform better. There is nothing like real-world application of systems and knowledge along with client feedback to make one a better coach and trainer. Attending seminars, by Perform Better or the NSCA and taking classes are essential, but useless without actually applying the information to your particular setting. Over the past few years, I’ve also continued to devote one hour per day to reading books on various topics, doing research, and seeking out information from other top fitness professionals, coaches and leaders.

Some of my favorite books are (in no particular order):

• The 7 Habits of Highly Successful People by Stephen Covey
• Think and Grow Rich by Napoleon Hill
• Power Training by Robert Dos Remedios
• Diagnosis and Treatment of Movement Impairment Syndromes by
Shirley Sahrmann
• Functional Training for Sports by Michael Boyle
• Athletic Body in Balance by Gray Cook
• The Female Body Breakthrough by Rachel Cosgrove
• The New Rules of Lifting (and New Rules of Lifting for Women) by
Lou Schuler and Alwyn Cosgrove
• The 21 Irrefutable Laws of Leadership by John Maxwell
• What Got you Here Won’t Get You There by Marshall Goldsmith
• Where Did that Member Go? by Thomas Plummer
• Book Yourself Solid by Michael Port
• NASM Essentials of Sports Performance Training by Michael Clark

So here’s to being the best fitness professional I can be while constantly challenging the status quo with passion and integrity.

© Copyright 2009 Chandra Jones

4th of July Outdoor Metabolic Conditioning in the Park and a Word on Fluid Replacement

2010-07-04T11:28:00.000-04:00

“We must be free not because we claim freedom, but because we practice it.” ~William Faulkner

“We must be fit and healthy not because we claim wellness, but because we practice it.” ~Chandra Jones.

Happy Independence Day!

A National holiday is a great excuse to get outdoors for another productive conditioning session in the park. Total time: one hour. Here is what we did:

Warm-up

• Dynamic warm-up around the tennis courts including side skips, backwards running, carioca, lateral adductor stretch lunging, backwards skips, lunging to forearm to instep with a hamstring/calf stretch.
• Sideways plank walks across the tennis court and back x 3
• Seated twists with arms outstretched 30 x 3
• TRX rows 15 x 3

Upper body 20:10 complex

I used a Gym Boss and set the timer to 20 seconds work: 10 seconds recovery. We alternated 20 seconds of work with 10 seconds of rest for a total of 8 work periods. Repeat the following series twice performing as many repetitions as possible during each work interval.

• 20 seconds pushups
• 20 seconds cross-body punches in ¼ squat stance (I got these from my friend, Erin Borchard)
• 20 seconds pushups
• 20 seconds cross-body punches, punching downward with a lunge stance

Lower body 20:10 complex #1 – Two times through. (From Nick Tumminello)

• 20 seconds split squat right leg forward
• 20 seconds split squat left leg forward
• 20 seconds alternating reverse lunges
• 20 seconds right leg bench step-ups
• 20 seconds left leg bench step-ups
• 20 seconds your choice: alternating split squat jumps (as demonstrated in the video), squat jumps, air squats

Lower Body 20:10 #2 – One time through

• 20 seconds air squats: 10 seconds rest for 8 rounds.

Warm Down

Walk 200 meters, stretch calves, hamstrings, adductors, quadriceps, pectorals and lats.

Fluid Replacement

It is important, especially when exercising in the heat and humidity, to know how much you sweat and replace your fluid loss accordingly. (reminder: I know it’s the 4th of July, but alcohol is NOT a fluid recovery tool! Rehydrate before your BBQ begins.) According to the American College of Sports Medicine, Performance and cognitive deficits begin to occur when you become about 2% dehydrated and thirst is not a good measure of adequate hydration. If you’re kind of nerdy like me and want to measure how much you lose in sweat, use the restroom first then weigh yourself in your birthday suit. Go workout. Towel off and weigh yourself in the buff again before using the restroom. Fluid lost is the difference between your pre and post weight plus your fluid intake. The difference in your pre and post weight needs to be replaced over the next few hours. Your sweat rate is your weight deficit plus fluid intake during training divided by your workout time in hours.

Example:
pre workout weight = 175 lbs
Post workout weight = 174 lbs
Water drank = 16 ounces (1 lb)
Workout time = 1 hour
Total sweat lost: 2 lbs (1 was replaced during exercise)
Sweat rate: 2 lbs per hour
Replacement need: 16 oz x 1.5 = 24 oz.

For each pound of fluid lost, replace with 24 oz of fluid (no, this does not mean two beers! See bold statement above). Depending on the duration, sweat rate and heat/humidity, your fluid needs may include an electrolyte-containing beverage. Check out what the American College of Sports Medicine recommends in regards to more specific fluid needs before, during and after exercise.

© Copyright 2010

Saturday Workout in the Park

2010-05-22T10:47:00.000-04:00

This morning a couple of friends and I decided to get out of the gym and start our weekend off with a quick workout in the park near my house. We started out by throwing a Sandbell around to each-other with granny tosses and side tosses just getting the body loosened up. I love the Sandbells because they are so versatile. They're awkward enough to be challenging to catch, grab and throw, and are great tools to improve your grip strength. Because they're relatively soft with the neoprene cover, they won't hurt you upon impact if you aren't all that catching-coordinated... I'm just saying.

After completing a dynamic warm-up consisting of skips, multi directional lunges and active stretching we got started with five rounds of the following:

*200 meter run
*21 Sandbell swings
*10 pushups

We finished up with some 100 meter sprint work and a few single-leg plyometric drills.

We're planning on doing more weekend morning workouts because they're fun conditioning, more social, involve total body movements, and get us outdoors.

Have a great weekend!
~Chandra

© Copyright 2009 Chandra Jones

Posture and Ergonomic Considerations; Children are at Risk Too.

2010-05-01T09:57:00.001-04:00

As a fitness professional with a trained eye for what good posture is supposed to look like, an understanding of the causes of postural disorders and seeing the injuries that result from continual movement dysfunction, it is an enormous concern when I see children as young as 10-12 years old walking around with forward heads, rounded shoulders and the general posture of a 40-year-old desk jockey.
Read the details here: 5 Tips for Improving your child's ergomomic health.

© Copyright 2009 Chandra Jones

Fashion Gripes and a Max Lift Day

2010-04-18T16:19:00.004-04:00

This afternoon I was in the mood to do a little shopping for something other than black pants and polo shirts, which is my required personal training “uniform” at Celebration Fitness. Seriously, a girl just wants to get dressed up once in a while in something other than black and more black. It’s been so long since I’ve gone clothes shopping for something that isn’t fitness related, that evidently I’ve lost track of what’s “in.” While browsing through the racks of women’s tops, I noticed that the styles of the blouses seemed very similar to the maternity department. The cloth either billowed around my midsection or extended to below my hips. I tried on a few colorful tanks and blouses and thought, “this is really cute…if I were pregnant!” I work too hard for my figure to wear baggy clothes that hide everything. Is this where mainstream fashion is going; to accommodate women who are ashamed of their bodies? Don’t get me wrong, I don’t like tight stuff either (and agree that a license should be required for some people to wear certain styles), but I couldn’t find one item that didn’t look like it would fit like a tent. I gave up and went home to a steak salad and veggies…and a closet of black polo tops.

This morning’s workout: max testing day and a workout with a metabolic finisher

Warm-up:

~Foam rolled calves, peroneals, IT band and adductors – I’m at the point where this no longer hurts anymore. Sometimes if I’m sore after a workout it’s just at the uncomfortable level.
~Stretched tight areas, namely the hip flexors, calves and lats
~Jump rope 5 minutes
~Side skipping, lateral lunging, inverted hamstring walk, A & B skips, mock hurdle walk-overs
~Squat, reach & stand x 8
~Wall stick-ups x 15

Max push-ups in 60 seconds: 32
Max pull-ups in one set: 8
Max inverted rows in one set: 19
Max upper body step-ups in 10 seconds: 12
Max front squat—worked up to 225 lbs within 5 attempts
No Olympic lifting maxes on the clean because the gym does not have bumper plates or a platform 

Workout:
1A Trap bar deadlift 155/8, 175/10x3 – today I tried it with shoes off and it was awesome! I could really feel my heels pushing into the floor. I've got to do it this way more often. Also, note to self: get some chalk.
1B Bench press 135/8x2, 140/6x2
1C immediately after completing my last bench rep: explosive incline pushups off the bench x 5
Abs/core on the TRX – knees to chest plus a pike is one rep. 3x12
Crunches on the BOSU one knee bent, one leg straight 3x20

Finisher – Four rounds of the following with minimal rest:

*Explosive sumo deadlift high pull from the floor 85#/12
*16 lb 10 foot full squat wall ball shots x 12
*12 lb ball floor slams x 10
*Kettlebell swings 35# x 10

Finished off with a protein shake  and went to get my hair cut.

Metabolic Conditioning 4.10.10 and a Bump on the Noggin

2010-04-10T18:04:00.005-04:00

You know it's been a while since you've snatched when you hit your forehead with the bar warming up! So what should I say when people ask about the big bump in the middle of my forehead; they sure do have really big mosquitoes here in Central Florida?

I took some time off after our Fight for Air Climb, Tampa event and now I'm back in the gym with renewed motivation and purpose and ready to get after these next 12 weeks of consistent training. I'm lifting every-other day on a rotating schedule and performing metabolic conditioning on alternate days. This works well for me because I'm not a cardio fan and regular running results in low back pain. Mobility and flexibility work is also an integral component of smart training and recovery.

Today was a metabolic conditioning day:

Warm-up:
*foam roll upper back, hips, IT band, quads, adductors, calves and peroneals.

*Dynamic warm-up:
A skips
B skips
Side skips
Carioca
Butt kickers
High knees
Forearm to instep hip and hamstring stretch

Lateral lunging adductor stretch
Reverse lunge and reach
Inverted hamstring walking stretch

Squat to overhead reach and stand drill.

*Static stretching pectorals, lats, hip flexors, calves

Workout:

1. 16 lb wall ball: Holding the ball to your chest, stand about 18" from a wall. Squat and push press the ball up to a 10 foot mark on the wall. Catch and repeat for 15 repetitions.

2. Overhead to floor med-ball slams: hold a medicine ball (5-10% of your bodyweight) over your head, contract your abs and forcefully slam the ball on the ground in front of you with all your might. Catch it before it bounces again and repeat for 15 repetitions. I used a 12 lb med-ball.
3. 30# Kettlebell swings x 15
4. 24" repeating box jumps x 15

Rest one minute and repeat for a total of four (4) rounds. I forgot to time myself today, but I will next time.

*Snatch workout:

Power snatch from the ground--Today was really light because it's been so long since I've done any Olympic Lifting, hence the smacking myself in the forehead embarrassment.

I used 65# then performed full snatches from the floor:

4x3 with 30 seconds rest
then 2x10 as fast as possible with 1 minute rest.

*Because these are areas are chronically tight, I ended my workout by static stretching my adductors, lats and hip flexors.

Tomorrow is a strength workout.

Team Celebration's 914 stair, 42-Floor Fight for Air Climb Tampa

2010-03-23T20:28:00.016-04:00

My lungs felt like they were on fire after only reaching the 6^th floor and I don’t ever recall panting this hard, even after the most intense CrossFit workout I’d ever subjected myself to! I’d gone out with gusto, sprinting the stairs two at a time before realizing I’d have to ease up on the intensity if I expected to reach the finish line on the 42^nd floor without getting to know the event’s EMTs. I continued, still two at a time, but now at a sub-sprint pace. (Our times and team stats are at the bottom of this post)

The 12 members of Team Celebration signed up for the climb for various reasons. Some, like me, joined to support a worthy cause in memory of a friend or family member affected by or passed away from a lung-related condition--or have dealt with asthma themselves. Others wanted to take on the personal challenge of training for something different. Regardless of the reasons, all trained vigorously and consistently over the last 9 weeks, pushing their personal limits of fitness and conditioning. The American Lung Association’s Fight for Air Climb in Tampa on Saturday, March 20 was far more than a walk in the park, and stair climbing is different than training for something like a 5K run; vertical climbing is extremely intense! We met every Sunday morning at 8am for a free one hour metabolic conditioning workout and stair climb session that got progressively more challenging as the event drew closer.

The team’s excitement rose the day of the event as we approached Tampa and saw the soaring Bank of America building positioned in a cluster of downtown high-rises.

Booths were set up in the plaza with registration, free coffee, Columbia Restaurant serving ride and beans, a quick-fuel table with fruit slices, Lara bars (very yummy!) and Gatorade, a masage booth, and the sponsoring radio station spinning popular tunes that reflected the supercharged energy of the climbers. Firefighters in full gear were preparing for their climb time.

Team Celebration did AWESOME! The following are some of our stats:

Team Statistics:
Team ranking: #14
Team Fundraising ranking: #7

Team Member Time
Chandra Jones 8:33-8th in age group
Denise Chan 8:57-13th in age group
Eloisa Titcomb 8:58-6th in age group
Gary Rowe 10:17-3rd in age group
Linnette Leon 12:00
Sandy Rowe 13:30-3rd in age group
Adeline Linardi 13:34
Elaine Broomes 14:25
Rosa Hernandez 16:40
Richard Chan 17:22
Kathleen Geiger 19:16
Elisabeth Rietveld 19:44-7th in age group and #4 individual fundraiser

I want to offer this type of fun and furious group training in the future. Both comments and survey results indicate that the Fight For Air Climb, Tampa training was a hit. One climber mentioned,"I had a great time. The workouts were challenging and enthusiastic. I also was able to meet a lot of great people and felt like a taem even though it was also an individual challenge."

**Special thanks to Celebration Fitness for sponsoring the non-member day passes for the free Sunday training sessions.

So what’s next? How about a unique event called the Firefighter Challenge to benefit the Cystic Fibrosis Foundation? Check it out and let me know if it’s something you’d be interested in training for.

Posture and Ergonomics

2010-03-11T09:03:00.004-05:00

The following is a guest blog post on posture and ergonomics I wrote for the website dedicated to young, creative professionals and entrepreneurs in the Central Florida wedding industry, ItsBetterTogether.net.

What does working on a computer all day, video games, watching TV, driving, eating, and riding an exercise bike have in common? They all involve sitting; and depending on your posture habits they will also involve rounded shoulders and a head that protrudes forward. Over time, this posture often becomes ingrained through our lifestyles and can lead to trigger points in your neck and shoulders, headaches and back pain.

Read the rest of the article and see the exercises HERE.

© Copyright 2009 Chandra Jones

Body Fat

2009-11-27T18:09:00.001-05:00

Body Fat – When Average Isn’t Good enough

Posted using ShareThis

Personal Training and Supplementation Advice

2009-11-20T06:14:00.004-05:00

Whether I like it or not, when it comes to nutrition and supplementation advice, the personal training and coaching industry puts me in a position of perceived authority on the topic. Therefore, not only it is important to stay informed of the latest research and products on the market, but to be conscientious with any recommendations or comments I make in regards to nutrition and supplementation.

The state of Florida has very strict guidelines on nutrition recommendations and who is authorized to make them. (1) Registered dieticians and licensed nutritionists, and other authorized medical professionals are the only personnel allowed by 2009->Ch0468->Section%20502#0468.502">Florida law (1) to counsel individuals on their diet including calorie recommendations, micro and macro nutrients and make dietary "prescriptions." The NCAA has similar guidelines as well as a banned substance list. Supplements cannot contain more than 30% of its calories from protein and cannot be considered “muscle building.” (2) Although creatine monohydrate has been shown to be significantly effective as an ergogenic aid in strength activities and in recovery, I could not make any recommendations to student athletes while coaching at the NCAA level. Even if I had made recommendations, research has shown there are responders and non-responders to creatine. (3) Should I have recommended it to a non-responder, they would have just wasted their loan money.

Since I am neither an RD nor a nutritionist and do not have a certification of someone authorized to make these recommendations, I am cautious about what kind of advice I give out to clients. Most of my clients hire me with the goal of weight loss. Before I agree to talk to them about nutrition, I have them keep a nutrition journal for 5-7 days online (sparkpeople.com, thedailyplate.com, fitday.com) or I simply refer them to our dietician. Logging their food really helps increase my clients’ awareness of what they are putting in their bodies. The online logs automatically calculate the total calories, percentage of proteins fats and carbohydrates, fat grams, fiber grams and sodium milligrams. Most clients have a pretty good idea what they should do, but say, “It’s just a matter of doing it.”

Consumers should be discerning about what they read in magazines about supplements. Supplement companies have been known to “tweak” the statistics to make the results of their product seem more appealing that the significance actually was. I have cancelled fitness magazine subscriptions due to my frustration with the majority of the pages being supplement advertisements. Many gyms sell supplements, but my gym does not; therefore the trainers here don’t have a commission incentive to sell them to clients and members. Even if we did have such an incentive, my recommendations would be with caution. Occasionally I get questions about supplements such as caffeine, creatine, and N.O. XPLODE and help to inform about what the supplement has been claimed or shown to do as well as tell them where to get more information on the topic. However, I take care to stay within my scope of practice which is to point them in the right directions without making recommendations beyond general guidelines because I don’t know their medical history, what is on their medication list. For example, “prescribing” a list of vegetables or other supplements containing large amounts of potassium can cause complications in someone taking potassium-sparing diuretics (4) and advising an endurance athlete to avoid high sodium foods during her training season in the Florida heat and humidity could put her at risk for hyponatremia. (5)

One particular study made a statement stating that individuals don’t get all the nutrients they get from their diet alone. The reference used for this statement came from information gained from a telephone survey. (6) We all know that people have trouble remembering what they ate for lunch, so how can this be a credible source for referencing whether or not people get all of the necessary nutrients from their diet?

Before making any comments or recommendations for a client it is important to make sure they are getting adequate nutrition from whole foods. Are they eating breakfast within the first hour of rising? Are they getting vegetables and fruits, adequate fiber and drinking water instead of sodas? Ask them what they learned about their nutrition habits from their food logs and what improvements they are willing to make on their own. In my experience, people are more willing to make a change if their efficacy level is high. How confident are they that they can make adjustments in their diet? If someone drinks three cans of soda per day and they decide to cut back to one, it’s not perfect but it’s an improvement. In my experience, someone has to “own” their nutrition plan if they are to follow it.

Supplement company’s claims are sometimes ludicrous. I saw a box of something called “DermaSilk anti-wrinkle” at Walgreens this week touting that taking two caplets for 3-4 months will “reduce the appearance of wrinkles, fine lines, age spots and premature aging.” A 20-day supply is $30! Quitting smoking, getting enough sleep, drinking more water, wearing sun block and managing stress would be more effective.

People are looking for a quick answer while failing to planning ahead, going grocery shopping often enough for whole foods, dining out less often, getting adequate recovery from workouts, and getting 7-9 hours of quality sleep every night.

So in conclusion, am I going to make recommendations to my clients? Absolutely!

Floss every day! If an individual doesn’t have enough discipline to floss, how can anyone expect them to stick to a supplementation plan in the first place?

Eat breakfast within one hour of waking, drink water instead of soda, and plan your meals ahead instead of engaging in mindless eating.

An 8 oz of chocolate milk can be an effective and inexpensive and delicious post workout supplement after a tough workout at the gym.

Make certain to get enough quality sleep every night.

I believe that proper eating 90% of the time will be more effective than taking a pill or a powder for my weight loss clients and result in better recovery and performance for athletes. I’ve heard several weight loss clients state that they’ve taken some kind of shake supplement in the past and gained weight. Evidently, they weren’t educated that calories do count and a nutritional professional probably did not go over what their current nutrition consisted of. I have the luxury of having a registered dietician on-site and have arranged for her to present various topics to groups of my clients from time to time or refer them to her for one-on-one consultation. Athletes and clients get a lot of their information off of the internet and they will hang onto your every word if there’s a chance that taking a pill or powder will give them an edge. As a trainer and coach, I have to be careful and conscientious what I say at all times. Having a reputable source to refer them is helpful to dispel a lot of the misinformation out there.

Resources:

1. http://www.flsenate.gov The 2009 Florida Statues. Title XXXII: Regulation of
Professions and Occupations. Accessed November 18, 2009.

2. http://www.ncaa.org NCAA issues notice about nutritional-supplement
provision. Modified May 23, 2005. Accessed November 18, 2009.

3. Syrotuik D, Bell G. Acute creatine monohydrate supplementation: a
descriptive physiological profile of responders vs. nonresponders. Journal
of Strength & Conditioning Research. 2004; 18 (3): 610-617.

4. Saggar-Malik AK, Cappuccio FP. Potassium supplements and potassium-sparing
diuretics, a review and guide to appropriate use. Drugs. 1993; 46 (6): 986-
1008.

5. Montain, SJ. Hydration recommendations for sport 2008. Current Sports
Medicine Reports. 2008; 7 (4): 187-192.

6. Serdula MK, Coates RJ, Byers T, Simoes E, Mokdad AH, Subar AF. Fruit and
vegetable intake among adults in 16 states: results of a brief telephone
survey. American Journal of Public Health. 1995; 85 (2): 236-239.

© Copyright 2009 Chandra Jones

If You Could Only Do One Form of Physical Activity...

2009-10-08T15:15:00.005-04:00

A few days ago I posted a question on my Facebook page that asked the following question:

Poll: This is unrealistic, but if you were a beginner and could only do ONE form of physical activity to improve the quality of life through your 20s and 30s and a form of physical activity on past your 60s what would you choose: (NO combinations, circuit training or Crossfit) Cardiovascular training, resistance training (lifting weights, bodyweight, etc), flexibility, or mind/body (yoga)? Why would you choose it?
I received quite a few responses: Yoga, Tabatas (20 seconds hard work, 10 seconds recovery for 8 rounds), dancing, and sports such as roller derby, horseback riding and raquetball.

Here is my answer to my own poll:
Many people, who have not been active in the past, start an exercise program during their 20s and 30s for the purpose of weight loss or weight management. They may be done with college and beginning their career, be a stay-at-home mom, or have a great job and have developed a solid routine to allow for positive lifestyle changes. One of the primary concerns with beginning exercisers is to make sure the program design is safe and personalized for individuals. Other priorities are to implement proper exercise progression to ensure that the workouts remain challenging, the client experiences results and that they stay engaged in the process.

Resistance training is the first place I would start a beginning exerciser in their 20s or 30s. With the plethora of resistance training methods it is difficult to become “bored.” From traditional selectorized machines and Hammer Strength, to free weights to bodyweight routines, the weight training options are endless. A program can be designed to fit the individual’s interests, training location, available equipment, time considerations, and fitness level. Not only this, but the movements and even tempo involved in the program can be modified on a weekly basis and changed on a monthly basis according to their improvements.

Although running has valuable health and fitness benefits, I would not have an individual who is not an experienced exerciser begin a running program as my first choice. Running involves landing with multiple times one’s bodyweight during each foot strike over the course of a mile and that’s a lot of impact. Lifting weights vigorously gives the client the intensity they need, yet protects their joints from impact while they become more fit and strong.

Resistance training elicits a Post Exercise Oxygen Consumption and elevates metabolism for several hours after lifting weights. (1, 4) It also results in an elevated VO2 max and fat oxidation during a 2-hour recovery period. (4) Resistance training elicits an increase in fat free mass (builds muscle) and strength. (2) However, the ability to Increase bone formation through weight training in premenopausal women may be inconclusive. (3, 5) A 12 week intense resistance training program consisting of 13 exercises of six to ten repetitions failed to result in measureable changes to the women’s bone density. (3)

A high body mass index (BMI), body fat percentage and waist to hip ratio are all risk factors for Coronary Artery Disease (CAD). A South African study demonstrated that resistance training significantly improved all of these risk factors. They concluded therefore, that resistance training lowers the risk for CAD. (6)

People in their 20s and 30s are more likely than individuals in their 60s to take jobs that require heavy physical labor. Women in these occupations need to be fit for work. Examples of some of these positions are package handlers, fire fighters, police officers, and utility workers. Resistance training increases strength and power, improves performance and is recommended for women who have physical jobs. (5)

People in their 60s and older can also benefit from resistance training. The old commercial for the emergency call button with the woman on the floor calling out, “I’ve fallen and I can’t get up” is sadly true for many older individuals. The very deconditioned may find it very difficult, if not impossible to get up off the floor. It doesn’t have to be that way. Developing and maintaining lean mass, increasing strength, and reducing body fat percentage through resistance training aren’t just for the 20s and 30s crowd. Running may be contraindicated for individuals with low bone mass and deconditioned beginners. Activities such as yoga or other bodyweight maneuvering methods may prove impossible for the beginner with strength deficits.

Resistance training can improve how older women view themselves physically. Body composition is one of the biggest factors in this. Resistance training has shown to not only improve fitness levels, strength and power in older people, but also reduce body fat and their physical self-concept or perception of physical appearance. (7) In fact, in one study, compliance of the subjects with a strength training regimen over the course of a 9 month period had a 100% compliance rate. (7)

Resistance training has been shown to significantly reduce low back pain in women with low bone mass over that of a stretching program. (8) Maintaining a pain-free status is important for self-efficacy of day to day tasks, physical independence, and quality of life in older individuals.

Resistance training can benefit anyone in their 20s and 30s up past their 60s. The older individual will reap the benefits of increased strength, power and reduced back pain. These benefits have shown to result in a better sense of physical appearance, improved performance in daily tasks, and an enhanced quality of life.

1. Osterberg KL, Melby CL. Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. International Journal of Sport Nutrition & Exercise Metabolism. 2000; 10 (1): 71-81.
2. Poehlman ET, Denio WF, Beckett T, et al. Effects of endurance and resistance training on total daily energy expenditure in young women: a controlled randomized trial. The Journal of Clinical Endocrinology and Metabolism. 2002; 87 (3): 1004-1009.
3. Mullins NM, Sinning WE. Effects of resistance training and protein supplementation on bone turnover in young adult women. Nutrition & Metabolism. 2005; Aug 17 (2): 19.
4. Binzen CA, Swan PD, Manore MM. Postexercise oxygen consumption and substrate use after resistance exercise in women. Medicine & Science in Sports & Exercise. 2001; 33 (6): 932-938.
5. Kraemer WJ, Mazzetti SA, Nindl BC, et al. Effect of resistance training on women’s strength/power and occupational performances. Medicine and Science in Sports and Exercise. 2001; 33 (6): 1101-10025.
6. Shaw J, Shaw BS. Consequence of resistance training on body composition and coronary artery disease risk. Cardiovascular Journal of South Africa. 2006; 17 (3): 111-6.
7. Shaw JM, Ebbeck V, Snow CM. Body composition and physical self-concept in older women. Journal of Women & Aging. 2000; 12 (3-4): 59-75.
8. Liu-Ambrose TY, Khan KM, Eng JJ, et al. Both resistance and agility training reduce back pain and improve health-related quality of life in older women with low bone mass. Osteoporosis International. 2005; 16 (11): 1321-1329.

© Copyright 2009 Chandra Jones

18 Ways to Get the Most Out of Your Health Club Membership

2009-07-16T20:31:00.005-04:00

Here we are, a little over half way through 2009. Where are you in relation to your health and fitness goals? Are you using your health club membership or have you joined forces with the masses of people who join the gym every year and swear they will get in shape, but quit going after two months while the gym collects their fees until their contract expires? Don’t be a statistic! Here are 18 ways to get the most out of your membership at Celebration Fitness:

1. Use the gym often. You initially joined the gym because you had a goal to improve or maintain your health and fitness. But like the lottery says, “you can’t win if you don’t play.” You will get noticeable results as well as value for your money with consistent workouts. Going to the gym 20 times in a month will give you a better per-workout value than going 6 times per month.

2. Take advantage of free amenities. “If it’s free, it’s for me!” Celebration Fitness has many amenities that increase the value of your membership. Unlike most chain gyms, your locker rooms are loaded! We supply you with workout and shower towels so there’s less to pack for your workout (and cuts down on your laundry). We provide shampoo and conditioner, deodorant (please use it if you forgot yours), and mouthwash. You can use the super swim suit spinner to whirl the water out of your wet bathing suit after using the pool and use the bags we provide for your wet workout clothes.

3. If you’re a new member, schedule your complimentary “quick start” session with a trainer. If you are a new member, you’ll have the opportunity to meet with a trainer who will get your workouts started by providing you with a complimentary full-body resistance training plan.

4. Take every class at least once. Celebration Fitness features a full schedule of Les Mills group exercise classes with excellent, energetic instructors and opportunities for making new friends. All of these classes are built into in your membership, including RPM, an indoor cycling class. From Yoga to Body Pump, there is something for everyone and you never know which class you’ll become addicted to.

5. Learn to use every piece of equipment. Your “quick start” fitness orientation with a trainer shows you the basics, but don’t get stuck in a rut with certain machines. Try different types of pressing and pulling machines and free weight exercises.

6. Vary your routine. Don’t let the same old thing make you bored. Boring workouts are lame! Instead of doing a plethora of arm curls or lat pulls, check out the assisted pull-up machine. Your biceps and back will have to do a lot more work than with curls. The weight stack acts as a counterbalance, making it possible for anyone to do a chin up. Although it’s not really a “piece of equipment,” the stairs on either side of the gym are an amazing way to kick up your cardio routine. Get off the treadmill, grab your ipod, and sprint up the stairs five or more times. Now that’s an interval workout!

7. Get to know your fitness professionals. The personal trainers at Celebration Fitness genuinely care about your health and fitness. They are dedicated to your success and got into this business to help people achieve more. Each trainer’s picture, profile and certifications are online at www.celebrationfitness.com. There is always a trainer on floor duty and they will be happy to show you how to do an exercise, check your form, or show you a new abs routine.

8. Hire a personal trainer. People seek personal training for different reasons. The most common reason why people hire my services is because they just don’t or don’t know how to push themselves as hard as they need to in order to see their goals become a reality. You’ll hire a trainer who has the knowledge and expertise to design a challenging yet safe program that progresses with improvements in your strength, conditioning levels, core stability, and skill. You may use your trainer for accountability purposes, but be advised: you best not abuse it because whether you like it or not, you are your trainer’s billboard.

9. Speak up. Although the staff inspects the equipment regularly, they’ll appreciate a heads up if something isn’t working right. Constructively let management know about concerns you may have regarding any equipment or facility safety issues.

10. Use the gym for a little “me” time. Your workday may be hectic, but sometimes all it takes to separate the hassles of work and the comfort of home is a good cycle class, hitting the weights, or a walk on the treadmill with your favorite music. Don’t forget about our Day Spa. We have some of the best massage therapists and estheticians in Central Florida. Relax and take some time for yourself.

11. Take advantage of the child care service. Here’s another way to get some serious “me” time with no excuses. The child care center accepts children between the ages of three months and 12 years old. The providers are fun, caring and very interactive. With extremely reasonable rates, services are available for up to three hours per member per day. Click here for more information on child care services. So go to your favorite yoga or body flow class, see your personal trainer, sit in the sauna, take your time in the shower, and get a pedicure or massage. The time is yours.

12. Set goals. What is a plan without goal? Going back a step, what is a goal? A goal can be an outcome such as losing 20 pounds or to fit into a certain pair of jeans by Labor Day. Goals can also be action-related, like eating breakfast every morning, going to bed by 10pm 6 nights per week, or performing a full-body weightlifting routine three times per week on Monday, Wednesday and Friday. Brian Tracy, author of “Eat That Frog,” said, “Define your goals in terms of the activities necessary to achieve them, and concentrate on those activities.” This method or activity based goal-setting is usually easier for most people to stick to and measure.

13. Track your progress. It can be extremely motivating to look back where you’ve been on your journey of health and fitness. This is why most fitness trainers take their client’s “before” pictures and measurements. Keeping a workout/nutrition journal can be tremendously eye-opening. Many “aha” moments have come from just the first week of keeping track.

14. Get involved in online social networking. Did you know that Celebration Fitness has its own social network? Well we do! Read articles written by your fitness professionals, write messages to your trainer or other members, create your own blog, and upload pictures and videos. Click here to get started--it’s fun and free!

15. Stay updated. Celebration Fitness regularly sends out a fantastic newsletter to our members. Stay up to date on the latest in health and fitness and the fitness center’s specials and events. Opt-in by visiting the front desk or by sending an email to the Fitness Centre through the website.

16. Use your membership card for a discount at Season’s Café. Your membership card will get you a nice discount on hot food and beverages at the Café. Snap up a post-workout smoothie or a chocolate milk to help you recover faster from a particularly grueling training session.

17. Ladies, take the Skinny Jeans Training Challenge. Want results without the cost of one-on-one training and a coach to challenge you beyond Body Pump? Studies have shown that this type of training has increased your fat burning potential by 35% over traditional aerobics programs! Try it this week! The first session is free, so you have nothing to lose but a jeans size. Click here for more information on the SJTC.

18. Enjoy the journey. Too often we are so preoccupied with the destination, we forget about the journey. Along the pathway of your health and fitness lifestyle, discover more about yourself, your strengths and weaknesses. Let each insight inspire, motivate, and move you to achieve something you wouldn’t have otherwise.

So there you have it - 18 ways to get the most out of your membership at Celebration Fitness. See you at they gym!

Best Exercises You Aren't Doing For Low Back Health, Part 2

2009-06-14T22:20:00.001-04:00

This is the second article discussing the best exercises for low back health that most people aren't doing. Read part one here where I wrote about the importance of developing good hip mobility to protect your back. This article will focus on glute strength and how having a strong backside will help you use your legs instead of your low back to compensate for hip extension and other movements. During a recent presentation to a local energy company, I discussed the need for strong glutes and how glute activation helps to avoid low back injuries on the job. There were about 30 men in the room and about 3 women. They laughed when I excused myself for talking about glutes in a room full of men I've never met!
If the glutes are weak then other muscles, namely the low back and the hamstrings will have to compensate in order to perform the desired movement. This compensation can cause overload of the compensatory muscles and fatigue and injury of the low back. Studies have shown a correlation between weak glutes and low back pain.
Performing specific exercises to improve the strength in the glutes is important for protecting your low back from compensating for movements in which it is not responsible.
The first exercise is glute bridging. Lay on your back with your feet about a foot from your rear. Lift your toes so just your heels are touching the floor. Squeeze your cheeks together as if you can crack a walnut back there and lift your hips so that there is a straight line from your knees to your shoulders. You should not use your low back to try to get your hips higher. Only use your hip strength. Do not stop squeezing. Hold this position for 30-60 seconds. This exercise should not hurt your back, and if it does, either you are not squeezing hard enough or you are extending your low back to try to get your hips up higher.

An advanced version of the double leg glute bridge is the single leg glute bridge hip lift. Perform 2-3 sets of 8-10 repetitions with each side.

The single-leg deadlift is one of the most beneficial, yet under-used weightlifting exercises in the gym. This exercise not only challenges your balance and stability, but it is extremely effective in targeting the glutes. Stand on your right leg and hold a dumbbell or a kettlebell with your left hand. Keeping your support knee unlocked, hinge at the hips and keep the weight close to your body. Extend the non supporting leg behind you. Stand back up and repeat. Perform 2-3 sets of 8-10 repetitions on each side.

The problem with 99% of the machines in any gym is that you are sitting to do your exercises. After sitting all day at work, you sit to drive to the gym, then you sit to ride the stationary bike, then you sit to "do the machines." When in your day are you getting hip extension and a chance to strengthen your glutes? Get off the leg curl machine and try this hip extension leg curl with a physioball. Lie on your back and put a physioball under your ankles with your ankle flexed so your toes are up, not pointed. Put your arms out on either side you you for stabilization. Lift your hips and pull your heels under and toward you. Your body should form a straight line from your shoulders to your knees. Bring the physioball back to the starting position in a controlled fashion. Do 8-20 repetitions. Progress from double to single-leg physioball curls.

In the 1980's, Jane Fonda popularized leg lifts, the unitard and leg warmers. One exercise I frequently use with my clients is the side-lying leg raise up against a wall that I nicknamed the "Wall Fonda." When done correctly, using the wall as a guide, it strengthens the gluteus medius, one of the muscles responsible for laterally abducting your leg (lifting it out to the side of your body) and stabilizing your hips. If the muscle is weak, the opposite hip will drop when standing on one leg. Studies have shown that having weak gluteus medius muscles predispose individuals to low back pain.
Lie on your side with the back of your head, shoulders, both buttocks, and heels against a wall. Keeping your heel against the wall, slowly raise your leg about 18 inches and lower it back down. Complete 10-20 repetitions 4-5 times per week. You should feel this on your outer hip and the exercise should not hurt your back. Jane must have had strong hips!

Begin incorporating these exercises into your current workout right away. Strong glutes are not just for looking good in your jeans!

© Copyright 2009 Chandra Jones

Bed Rest or Gentle Exercise for Acute Low Back Pain?

2009-06-06T08:37:00.013-04:00

Many have retreated to bed rest to ease their acute episodes of low back pain. While inactivity may make them feel better temporarily by doing nothing, studies have shown this actually makes the duration of their pain last longer. "There is strong evidence that prolonged bed rest does not improve outcome (pain, disability, days missed from work, or functional ability)." (Western Journal of Medicine) Researchers also found that bed rest had no benefits for those with sciatic pain. (AAFP)

At one point, shortly after my initial low back injury, the pain in my low back was so intense that I could not bend to spit the toothpaste into the sink after brushing my teeth. One morning, I went outside on the porch and spit out into the flowerbed, wiped my chin and grimaced. I did not drive for several days because the pain from pushing in the clutch wasn't worth the tradeoff to go to the store to buy milk. Through all of this, I did not lie in bed and watch TV, but carried on as much as possible in my regular routine. Walking and moving made me feel better. Staying static caused pain when it came time to move again. Modifying one's activities and gentle moving has been shown to ease the pain and shorten the time it takes to get back to your normal routine, work and life.

The following section is from a study published in The Western Journal of Medicine .
"People with lower back pain are better off exercising more, not less. A University of Alberta study of 240 men and women with chronic lower-back pain showed that those who exercised four days a week had a better quality of life, 28 per cent less pain and 36 per cent less disability, while those who hit the gym only two or three days a week did not show the same level of change.
"While it could be assumed that someone with back pain should not be exercising frequently, our findings show that working with weights four days a week provides the greatest amount of pain relief and quality of life," said Robert Kell, lead author of the study and an assistant professor of exercise physiology at the University of Alberta, Augustana Campus.
About 80 per cent of North Americans suffer from lower back pain.
Kell presented some of the findings May 30 at the American College of Sports Medicine conference in Seattle, Wash.
In the study, groups of 60 men and women with chronically sore lower backs each exercised with weights in two, three or four-day weekly programs, or not at all. Their progress was measured over 16 weeks. The level of pain decreased by 28 per cent in programs that included exercise four days a week, by 18 per cent three days a week and by 14 per cent two days a week. The quality of life, defined as general physical and mental well-being, rose by 28 per cent, 22 per cent and 16 per cent respectively."

Low back Researcher, Stuart McGill, recommends brisk walking with an upright posture and a good arm swing from the shoulder for low back pain therapy. "Walking is, for many, wonderful therapy. As an activity it challenges the balance and proprioceptive system, provides gentle motion and imposes very low loading on the spine, when conducted with proper form." (Ultimate Back Fitness and Performance 3rd ed, pg 94)

In closing, walking and modified exercise versus bed rest and inactivity, helps reduce low back pain and the time it takes to get "back" to life. You don't know how important that is until it's hindered. Don't take the ability to push in your clutch and spit your toothpaste into the sink for granted!

© Copyright 2009 Chandra Jones

Best Exercises You Aren't Doing For Low Back Health, Part 1

2009-06-03T17:36:00.010-04:00

Besides the headache, low back pain is possibly the most common complaint heard in doctors' offices around the Nation. From administrative assistants to elite athletes, low back pain will affect most of us at some point in our lifetime. Hopefully the spasms and pain subside quickly and allow the individual to return to their normal activities within a few days. For those not as lucky, the pain is always there--an underlying annoyance kind of like the constant nagging from your mother telling you to hurry up and make some grandchildren because "you're not getting any younger."
How many times have you been told, "Lift with your legs, not with your back?"

Prominent researcher of low back pain, Stuart McGill, noted that when workers were observed lifting, "those that had low back troubles lifted in a way that loaded their backs to higher levels. They did not use their hip capacity. They used more back STRENGTH capacity." However, hip MOBILITY is the key to sparing your spine when lifting.

The woman in the above picture has great hip mobility. She is able to sit into a deep squat. The risk of her sustaining a back injury while lifting is far lower than individuals who do not have this mobility. Whether you are making the bed, getting a drink out of the drinking fountain, picking up a pencil off the floor or performing a squat during your workout, the ability to keep your chest up while keeping your torso from flexing forward will be a big factor in protecting your low back.

One of the methods I use with my clients in their warm-up to improve their hip strength, flexibility and mobility is by having them do bar walk-overs and step-unders. They are great exercises for strengthening the muscles that move your hips and improving the ability to use them in daily activities. You can do these at your gym in a Smith Machine or power rack or on a track with hurdles adjusted to the appropriate height. You can also get creative at home with a rope stretched between two chairs about five feet apart.
Perform 8 repetitions of each exercise in your warm-up and before your squat workouts. Thanks to my husband, Troy for demonstrating these:
Forward/Backward Hip Mobility Walk-Overs

Side Hip Mobility Step-Overs

Hip Mobility Step-Unders

There are many factors that contribute to your ability to maintain low back health. Doing these regularly is one way to experience improved hip mobility, strength and flexibility. Improve the ability to use your hips and legs for lifting instead of using your low back strength capacity. Doing so will help you spare your spine and avoid the trouble of low back pain and spasms experienced by millions every year. Part 2 will cover more of the best exercises you aren't doing for low back health.

© Copyright 2009 Chandra Jones

Out of Retirement and Back Into the Ring

2009-05-25T08:06:00.008-04:00

They didn't go as far as I was used to seeing them fly, but this weekend it sure felt good turning across the discus ring again. 2004 was the year of my last track meet. Sadly, I hung up my throwing shoes due to a back injury, knowing that competing at the national level was over.
This weekend I stepped out of throwing "retirement" and entered the discus ring as a "Master's" track athlete where competitions take place in 5-year age divisions. Age divisions start at age 30 for track and field and racewalking and age 40 for long distance running. Until July I am in the 30-34 age group.
The meet took place at the National Training Center in Clermont, Florida. With two throwing cages for discus and hammer, two shot put rings, two jumps runways with four pits, two vault runways and a sweet track, it's an amazing facility!

I started the day as a certified official, running the womens' and mens' hammer throw and womens' shot put. After a rain delay, it was time for my event, the discus, to begin.
From my pre-competition warm up to my first warm up throws, I felt myself falling back "into the groove." I would be happy with the day's outcome simply because I was "back."
After some tips from Andy Vince, former UK National throws champion and NTC throws coach/meet director, I ended the meet with a respectable mark of 44.13 meters (144'-10").
Over the past year, I've trained smarter than I ever have in the past. I think to myself, "If I only knew then what I know now about training, I'd have saved myself from that back injury."
Low back rehab sure isn't fun! It's tedious, takes patience, and the exercises seem rudimentary at times. Knowing how hard to push it and being smart about my training volume and exercise selection have allowed me to begin throwing again when I thought it would never be possible without pain. My posture, core strength, back stability, hip mobility and hamstring and glute strength (all the things that are necessary in protecting the low back) are better than they were in college!
My next meet is Sunday, June 7 in the USATF Open and Masters Championships at the National Training Center.
I'm estatic to be back in the ring after a hiatus of over 5 years! Watch out, Masters throwers, 54 meters here I come :-)

Strength versus Endurance When it Comes to Training for Low Back Health

2009-05-17T17:27:00.006-04:00

I'm preparing for a presentation this week for a local company on the topic of injury prevention at work. The title of the presentation is "Building a Bulletproof Back, Strategies for Preventing Injuries on the Job Through Movement Awareness and Total Body Conditioning."
The following is some of the material that I'll be using for my presentation:

In his research, Stuart McGill (low back pain rehabilitation researcher) noted that "low back strength had a weak correlation to people with low back troubles." He found that core and low back muscle endurance was a stronger predictor of low back health. A strong back does not necessarily mean it is less prone to injury.

*The majority of the muscles in the low back are endurance muscles.
*Most low back and hip stability activities are endurance exercises
*Endurance-based exercises are more beneficial than low back strength exercises in
decreasing the risk of low back injury
*Spine stability exercises must be implemented in all levels of good exercise
programs.
*These exercises should not produce any pain!

Some examples of these exercises are front planks, side planks, and glute bridges.
Progress to dynamic variations in your workouts once the basics have been perfected.
Stay away from the low back extension/strengthening machines. According to McGill, this is an excellent method that his team has used to produce disc ruptures with test spines in the lab.

Planks are not very exciting to do, but take it from me: trying to come back from a low back injury is way, way less exciting. I'll take planks and bridges over hurting my back again any day!

~Chandra Jones

Do You Tweet? Follow Me On Twitter.

2009-04-18T17:07:00.004-04:00

Follow me on Twitter by clicking HERE for quick 140 Character updates on fitness, nutrition, workouts, fat loss, and other relevant tips.

Not sure what in the world I'm talking about? What in the world is Twitter, you ask?
"Twitter is a social networking and microblogging service that allows you answer the question, "What are you doing?" by sending short text messages 140 characters in length, called "tweets", to your friends, or "followers."
A Twitter account is free to set up and is fun and quick to use.
Go here for more information about Twitter.

See you in Twitterspace...

Easter Metabolic Workout and Chocolate Milk

2009-04-14T09:35:00.007-04:00

Easter weekend brought with it my deepest gratitude to Christ for allowing his Son, Jesus to die on the cross so that we might have eternal life through Him. I cannot thank Him enough for demonstrating His utmost love for me except by proclaiming it and living it myself. (Romans 8:2-17)

Early Easter Sunday morning also brought with it a metabolic workout provided by top trainer, Rachel Cosgrove. I saw Rachel Speak at the National Strength and Conditioning Association's Personal Training Seminar in Las Vegas last month. What she is doing for women's fitness and fat loss is phenomenal! The following metabolic workout is designed by her HERE in an article called "Get More Metabolic," and I followed it (almost) to a "T."
Use a timer or stopwatch.
There are four circuits, each consisting of four exercises. You'll perform the four exercises in order, one after another, but with special rest periods: Do A1, immediately followed by A2, rest 1 minute, and then move on to A3, immediately followed by A4, then you rest 2 minutes before repeating again with A1.

After your second set of A4, move on to the exercises in group B and repeat those twice before going on to group C, etc.

Exercise, Sets, Work
A1) Tuck jump (very challenging), 1-2, 1 minute
A2) Alternating step-up, 1-2, 1 minute
Rest 1 minute
A3) Indoor sprint, 1-2, 1 minute
A4) Lateral hop, 1-2, 1 minute
Rest 2 minutes
B1) Box jump, 1-2, 1 minute
B2) Kettlebell or dumbbell swing, 1-2, 1 minute
Rest 1 minute
B3) Medicine ball slam, 1-2, 1 minute
B4) Hurdle jump, 1-2, 1 minute
Rest 2 minutes
C1) Alternating squat-kick, 1-2, 30 seconds with each leg
C2) Jumping jacks, 1-2, 1 minute
Rest 1 minute
C3) Burpee or squat thrust, 1-2, 1 minute
C4) Jump rope, 1-2, 1 minute
Rest 2 minutes
D1) Alternating hand step-up, 1-2, 1 minute
D2) Lateral ski jump, 1-2, 1 minute
Rest 1 minute
D3) Twisting knee drive, 1-2, 1 minute
D4) Kettlebell or dumbbell clean, 1-2, 1 minute
Rest 2 minutes

Wow, this workout "worked" me! Wear good footwear and if you can, perform the exercises on rubber mat flooring or aerobic/basketball flooring. It's a lot of plyometric (jumping) that is extremely effective in getting your heart rate pounding, the sweat pouring, and your metabolism scorching!
It is not a beginner routine as written, but can be modified and progressed to more simple or as difficult as need-be.

Chocolate milk as my regular post-workout nutrition never tasted so good. My clients frequently ask me what they should have after an intense training session. Chocolate milk is one of the best (and least expensive) post workout nutrition "supplements" out there. Our own Season's Cafe at Celebration Health has Viva Chocolate Milk for sale for $.63 for an 8 OZ carton. You can't beat that! Viva lowfat Chocolate milk contains 150 Calories of pure post-workout bliss...

More about Chocolate milk as a recovery drink HERE.

Now you can feel good about having your Chocolate milk and drinking it too...post workout.

Can Caffeine Keep You Fat?

2009-03-29T09:37:00.016-04:00

Okay, I admit it: My name is Chandra Jones and I'm a coffee freak. I love nothing better than to brew an entire pot (yes, you heard me right) of Maxwell House breakfast blend upon rising in the morning and sitting at my laptop to check out my favorite author's latest blog posts. It's truly the experience of a non-rushed morning that starts my day out right. Now there are some well documented benefits of caffeine, such as reduction of colon cancer and glycogen sparing in endurance athletes, but those are out of the scope of this post.

Recently I've been hearing more and more about the connection of caffeine and hunger. Having experienced this myself, with recent craving attacks that sneak up seemingly out of nowhere, I decided to do some searching as well. After all, staying lean fairly "effortlessly" is every woman's dream. The quest for appetite suppression and weight loss through diet pills is a multi-billion dollar industry. With the addition of caffeine in most of them, the question in relationship of this common drug and hunger is extremely relevant. Manufacturers have claimed that these diet pills will help you lose fat and lose weight.

Is there a relationship between caffeine and hunger, cravings, and the seemingly inability to become as lean as you want even though you work out like a madwoman (or man)? Now some of you might say, "well, youre just adding to much to your coffee. It's because you're having your sugar and cream with a little coffee." Nope, I've used stevia and a bit of 1% milk per coffee mug for the last year.

This article here covers some links between coffee drinking and weight gain. The article states, "Some people find it easier to follow my strictest dietary recommendations than give up coffee. What are they to do? If drinking a little coffee would make it possible for you remain true to my dietary recommendations, I would not have a strong objection. After all, losing weight is much more important for your overall health than giving up coffee. It is just that caffeine does not make it easier to control your appetite and food cravings, it makes it harder."
According to medicinenet.com, "(coffee) can curiously enough make it more difficult to lose weight because it stimulates insulin secretion, which reduces serum glucose, which increases hunger." Hmmmm, fascinating!

But what if I don't really think I have a coffee problem and don't want to give it up?(See, I really am an addict) There has to be more to this that caffeine alone, right? Maybe.

*Caffeine can make it harder to get a good night's sleep. Sleep deprivation has been shown to increase caloric intake.
*Caffeine can potentially cause a diuretic effect and dehydration symptoms can be confused with hunger when you simply need to hydrate.
*The sugar or syrup with extra whip in your Venti mocha can cause an insulin spike and a subsequent drop in blood sugar, where feeling hungry would be a response.

So what is a caffeine addict who has thought for so long that caffeine HELPS weight loss and decreases appetite to do? After all, look at all the diet pills with caffeine in them (guarana, etc)so they must be proven to work, right? Not so-- Americans spend billions of dollars on pills and quick fixes, but look at us.... Nuf said!

So here's the trial:

*Brew a little less coffee each morning until I'm down to about 1-2 cups and give the experiment enough time to feel any difference.
*Read labels for caffeine content. See a list of caffeinated products and the amounts of caffeine here.
*Discontinue the regular cup of afernoon joe.
*Keep a food journal along with hunger feelings to help me know if cutting back is indeed working. (If it doesn't I'm going back to a whole pot again! :)
*Try herbal teas instead of coffee.
*Go for an early morning walk with my dog for an energizer instead of sitting at the computer with a morning brew. My dog and I will both benefit.

Post in comments if you're also a caffeine addict with cravings/hunger and think there might be a connection. Are you willing to try reducing you intake and see if it helps?

How I Violated My Own Policy Without Really Realizing It Untill...

2009-03-12T20:59:00.010-04:00

From time to time even the best coaches and trainers are guilty of violating the “do as I say, not as I do” blunder. They tell their athletes or clients to keep driving right on past the drive-through establishments, “just say no” to cookies and sugary snacks, and get enough sleep every night to aid in recovery. On occasion I admit I’ve been a heinous offender of my own advice. I have purchased and enjoyed every bite of that 350 calorie oatmeal-raisin cookie with my cup of hot Tazo Green Tea from Starbucks even though I knew it would kill my calorie balance for the day (no, oatmeal-raisin cookies have not been shown to lower cholesterol). I have been guilty of eating ½ pint of Breyer’s ice cream while watching episodes of LOST!

I’ve also chowed down on more than my share of delicious Chevy’s chips and salsa (I could LIVE on chips and salsa!) before my meal arrived (can I get chips and salsa to go?).
A policy I have with my clients and athletes is that they must warm up before their sessions. I have educated them on the importance of a complete warm-up (a topic for another post). Each of my clients know that if they come to their sessions without first warming up, I will use the first part of their workout session to have them complete one at my direction. Whether we are working out or performing any dynamic movements, a proper warm-up is essential for optimal performance and injury risk reduction.
I am a track and field throws coach at a local high school instructing the boys and girls shot put and discus. Athletes learn best when listening, doing, and watching are all included frequently with instruction and positive reinforcement. Because of this, I do a ton of drills each and every practice as it’s important for them to have a visual “model” to imitate (I must say, my drills are GOOD!) This particular day, I came out to practice with the intention of perhaps even taking a few throws for fun after practice. A small voice in my head suggested, “Shouldn’t you warm up?”
“Naw,” I thought. I’m not working out. I’m just going to do drills for now. Drills aren’t that strenuous, right? WRONG!

10 minutes later, I was grabbing my left calf and wincing in pain after feeling a “pop” while demonstrating a shot put drill. With the help of an ice bag I was able to finish instructing practice, shuffling about like a stroke patient (no offense to stroke patients) while verbally coaching discus turns. At the end of practice, I told the throwers, “Here is a testament to the value of warming up, even if you’re just doing drills. Just do it or you’ll risk ending up like me.”
As a coach and trainer (and a Christian), I know I must practice what I preach for several reasons. In one manner or another, I’m always being watched and do serve as an example to my athletes and clients, whether I like it or not. That’s the nature of the business. “Do as I say, not as I do” not only damages the credibility of the person doing the proclaiming, but it just doesn’t work and makes skeptics out of your clients. Needless to say, lesson learned. I’ll be warming up before coaching from now on. This body isn’t quite as lithe as it was when I was 20! Since I just aired a bunch of my nutritional “sins” at the beginning of this post, I expect I’ll be holding myself more accountable for those as well…. -Or at least practicing more mindfulness, anyhow.
As for the throwers, I’d like to say they aren’t skeptics, but they’re high school students and they know everything already. Fortunately, warming-up has become routine.