How To: The Turkish Get-Up

It never fails, every time I practice Turkish get-ups in the gym, someone always gives me a, "what in the hell are you doing?" look.

To the unfamiliar eye, a Turkish get-up or TGU can look a little awkward, but when done correctly, this functional, full body movement has many benefits.  As Brandon Hetzler from Strong First points out, the long list of perks include:

• Promotes cross lateralization (getting right brain to work with left side)
• Promotes upper body stability
• Promotes lower body stability
• Promotes reflexive stability of the trunk and extremities
• Ties the right arm to the left leg, and left arm to the right leg
• Gets the upper extremities working reciprocally (legs too)
• Stimulates the vestibular system (1 of the 3 senses that contribute to balance)
• Stimulates the visual system (the second of 3 senses that contribute to balance)
• Stimulates the proprioception system (3rd oft he 3 systems that contribute to balance)
• Promotes spatial awareness
• Develops a front/back weight shift
• Develops upper body strength, trunks strength, and hip strength

That's a pretty impressive list of benefits for just one movement but it's not easily executed.  

While there are a few different styles of TGUs and a spectrum of ways as how how to include them into your routine (including but not limited to: assessment, warm-up, corrective work, strength gains focused,  finishers, etc) I'd encourage you to master a body weight or light weight dumbbell/kettlebell before progression to more advanced versions like heavier kettelebells or barbells.  

I've broken the Turkish Get-up into 7 segments as follows: 

1. Lay face up, on the ground.  Rolling over to grab the kettlebell, push it up so it's directly above your right shoulder.  Bring your right knee up so your foot is flat on the ground.  Place your left arm and leg at about 45 degrees out away from your body.  
2. Pushing through the heel of your right leg and left arm raise up to your elbow.  Be sure to keep the kettlebell (or fist if your practicing with body weight only) directly above your shoulder with your eyes on it the entire movement.  
3. From the elbow, press up onto your palm
4. Press your hips to the ceiling in to a three point bridge. Keep the kettlebell in line with your shoulder and wrist.  
5. Swing your left leg back though behind you, and place your knee on the floor
6. Press up off your left hand into a half kneeling position
7. Again, keeping the KB directly above your wrist and shoulder, come to standing.  
8. To finish the movement, follow the steps back through in reverse order.

Important tips to remember: 

• Begin with a body weight get-up first.  If it help to replicate the proper positioning of a weight, place a shoe on top of your knuckles and try to keep it in place the entire movement.  
• Keep your shudders packed (shoulders down, away from your ears, and shoulder blade flat)
• Keep your wrist in a nice straight line with your knuckles.  (see photo below)
• If your struggling, don't get frustrated.  This is a complex, difficult move to perform correctly.  Spend a 5-10 minutes practicing 3-4 times a week and you'll see improvement.  

Proper wrist position for a Turkish get-up

Your turn:  Have you tried a Turkish get-up?  

Focus On Basic Movements First

Last week one of my favorite trainers, Molly Galbraith posted this on Facebook…

Molly Galbraith

September 10 at 2:26pm · 

Performing exercises that are way too advanced/complicated for your current ability level won't make you "better" more quickly. It will likely lead to one or several of these things:

1. Performing those exercises incorrectly
2. Failing to perform the exercise at all
3. Feeling frustrated with yourself/like a failure
4. Injury

I liken it to putting a Kindergartner in a Calculus class. They have no foundation upon which to understand, perform, or excel at Calculus. They have no context for it. They will not get "better" at math faster because they are in a harder class. They will not thrive.

Strive to master the basics first, then slowly challenge yourself with activities and exercises that are *just beyond* what you have already mastered.

Give yourself a chance to succeed and thrive.

If you haven't worked out in ages, start slowly. Don't throw yourself into a 90 minutes high intensity group class. That's unlikely to be beneficial or safe.

It's tempting to throw yourself into something extreme when you're feeling really motivated, but it rarely leads to long-term results.

Commit to something small and sustainable and build from there.

‪#‎GirlsGoneStrong‬

Boom.  Molly nailed it. 

Weather you're trying to keep up in a group exercise class or mimicking a cool move you saw a gym regular doing, people tend to want to skip ahead to more advanced moves before they're really ready, and performing moves you're not ready for is getting the cart before the horse.  

There are a few foundational movements that should be made a priority to master before progressing to more difficult variations of these exercises.  These basic movement patterns include the squat, hinge, lunge, push, pull, and twist/rotation.  

While there are tens of thousands of variations of each of these six movements, most exercises boil back down to these patterns, and performing these correctly helps to build a strong foundation for exercise.  Master these movement first, and work from there.  I understand that focusing on form isn't as exciting as getting out battle ropes and doing jump squats with them, but it's important nonetheless. Trying to perform moves that are too advanced is like building a house, and starting with the roof.

It baffles me when I see someone put one foot on a BOSU ball for lunge jumps when they're basic lunge stinks.  I'm not sure how to put this softly, but if you can do a lunge, you're not ready for lunge jumps on a BOSU ball YET.  As Molly said above, this is a good way to get good at the exercise with poor form, or worse, get injured.

I've said it before, and I'll say it again…there is no shame in regressing/modifying an exercise, so quit looking at what your neighbor in group exercise or the girl in the squat rack is doing and focus on what YOU can do.

Here are a just few suggestions of how you can build on basic movements to increase the difficulty.  Focus on perform each movement with great form before moving onto the next.  If you find one variation is too easy but the next is too difficult, try adding weight (dumbbells, kettlebells, etc) to keep it challenging.

Get really good at the basics and remember great things often come from small beginnings.

Post Workout: What to Eat?

Picture this: You just smashed leg day.  You quads are already quivering and the thought of descending down the steps to get out the front door has you petrified.  Squats, lunges, GHR's- the works!  It was a great workout.  After some struggle, you make it to your car and you're starving.  What should you do next?

a. Head for fast food.  Hey! You just kicked your own butt, you deserve it!
b. Force yourself to wait until meal time.  You'd hate to undo all the hard work you just put in.
c. Grab something, anything from your car/home.  Left over goldfish in the diaper bag?  Good enough!
d. Find a meal that is rich in complex carbohydrates and protein.  And don't forget your water!

If you chose D as your answer then you're correct!  If you chose A, B, or C don't feel bad...I've done every single one of those as some point.  Where do you think I got those ideas?!

Seriously though, it's important you follow that amazing workout with a great meal choice to help your body recover.  Please keep in mind I'm not a nutritionist or dietician.  I'm sharing the knowledge that I have been taught through my experience in personal training/powerlifting and gathered on my own. I want to share what my post-workout routine looks like in hopes that maybe you can pick up some ideas to try on your own!

My first post-workout goal is hydration.  We lose water through sweat and our breath.  That's right our breath- so even if you're "not a sweater" you still need to drink up.  Besides water helps every single action and reaction in our body. Without, we slow down internally and externally... and that's never a good thing.

My second post-workout goal is getting a meal (supplement or whole food) that is rich in complex carbohydrates and protein. It is important to help your body replace energy your body used during the workout.

**This is about as sciencey as I will ever get but just hand with me....

When we exercise our body's glycogen stores become depleted.  Consuming carbs after a workout can help to replace glycogen and may even help release insulin which can help slow the breakdown of protein.

We also break down muscle tissue when exercising, especially resistance training. To help rebuild that muscle, it's a good idea to include protein in your post-workout snack/meal to stimulate protein synthesis.  I've even heard some "big name" fitness professionals say that weight training without consuming protein is counterproductive.  I'm not sure if I would go to that extreme but it is pretty important.

There are a few key points to remember when planning your post-workout grub... There is some debate about the "window" in which you should eat.  Some articles have claimed there is a 30 minute window of opportunity that your body will most readily accept the carbohydrates and protein needed to refuel and recover.  Other articles say it's actually fine to eat within two hours of finishing your workout.  Personally, I just do my best to refuel as quickly as possible.

Another point to consider is how much you should eat, and that can depend largely on your goals (i.e. fat loss, weight maintenance, etc).  Again, I've read a lot of theories about the best carb:protein ratio and see everything from 3:1 recommendation to 20grams of protein is the sweet spot.  Again, I do my best.  Sometimes that "best" is a cliff bar, a protein shake or an omelet on a wrap when I get home.

The final point to remember is complex carbohydrates are your best choices (as opposed to simple carbohydrates) for consuming after a workout. Complex carbs don't raise blood sugar in the body like simple carbs can and help produce energy.  Good examples of complex carbohydrates include whole grains, sweet potatoes and bananas.

Ok, that was way too serious for me.  So true to form, I'll leave you with an easy "cookie" that could used for a great post-workout snack and totally customized to fit your nutrient needs!

Annie's Post-Workout Cookies:

In a bowl mix...

• 2 mashed, ripe bananas
• 1/2 oats (add more as needed to get a thick enough texture to form lump/ball)
• Add whatever you want!!!  We used egg whites, peanut butter and coconut but the sky is the limit!  

Bake at 350 for 15-20 minutes 

Your turn:  Do you eat after a workout?  What do you eat?  Whole foods?  Supplements? Share!  

Spooky Circuit

Have I told you how much I love Halloween?  I love it!  It's a very close call between Christmas and Halloween for my favorite holiday.  I have not one, not two, not three but FOUR Halloween outings planned for my kids over the next week and I can't wait.  Plus, you gotta get use out of those costumes right?  I've got a knight (my girl) and a dragon (my boy) this year.  What are you kids dressing up as?

Of course kids in costumes is great but the candy isn't too bad either.  To keep from eating my weight in sweets I've come up with a few tips...

• Don't buy candy until the last minute
• Buy candy I don't like (my personal picks are suckers, nerds, twizzlers...)
• Keep it hidden.  I have been known to ask my hubby to hide food or keep it in the car.  Yes, my will power sucks.

I also came up with a great "spoooooky circuit".  There's nothing spooky about it, just really like Halloween...have I mentioned that yet?  Try doing this when you're home on Beggar's night!  

*Remember if you choose to complete this workout you are doing so at your own risk.

Upper Body Burn

Happy Friday!  I am so excited for the weekend.  My college softball team is hosting an alumni game on Saturday.  It's not just any alumni game though, we're actually play the current varsity team!  Uh, yikes!  I haven't hit off of live pitching since I played myself which is close to ten years ago.  In my mind, I think I can still go out there and smoke doubles off the fence and slide into second.  Physically? We'll see what happens.  It will be fun regardless and it's always great to see my old teammates.  Go Dutch!

Last week I gave you the Lower Body Blast circuit so naturally this week I've got the Upper Body Burn circuit!  I did something very similar to this myself a few days ago and my entire arms were on fire!

  

Keep good form when performing your push ups.  If you can't do them on your toes, try on a incline or a wall. Remember, quality over quantity.

You can also perform this circuit with a resistance band or cable machine.

Your turn: What are you looking forward to this weekend? 

Burn Baby Burn: Lower Body Blast

I have got a great lower body workout for you today.  I previewed it myself at the gym this morning and boy were my legs on fire!

After a proper warm-up, work through each exercise moving from one to the next with no rest in between.  Rest one minute at the end of the circuit before repeating again.  Repeat the circuit three times  or continue the rotation for as much time as your workout allows.

Whatever you do please, I'm begging you, pick a weight that you find challenging for 10 reps.  Don't just default to your comfort zone.  Push yourself!

**If you choose to participate in any of the workouts you are doing so at your own risk.

Losing the belly

How do I get rid of my belly?

What can I do about my stomach?

What are some good exercises to get rid of the fat around my midsection?

I need to work on this. (said as they squeeze a handful of love handles) 

In my past four months of being a certified personal trainer I have heard these questions more times than I can count and I find it hard to answer.  As a wellness coach it's part of my job to help guide you, not just tell you what to do, and I'm finding that a lot of people are miseducated about the best way to tackle the belly problem.    

So let's talk about what we know....

You can not spot reduce fat.  All the crunches, sit ups, and bicycles in the world are not going to magically melt fat from your abs.  Don't get me wrong, core strength is so important for a variety of reasons but exercise alone will not get the job done.  

I'm not surprised people believe that you can crunch your way to six pack abs though.  Look at this month's cover of Shape magazine.  

Really?  If I do 3 moves, four times a week for say four weeks I'll have a "flat belly"?  Don't fall for it. 

I  love Shape but that's totally misleading.  

We also know 80% of your body composition is determined by your diet.  I'm sure you've heard this and "Abs are made in the kitchen." before right?  I'll be honest I searched and searched for the origin of the 80% diet, 20% exercise fact and this is what I found: 

"say you eat 3 square meals a day. Better yet, as a fitness athlete you know about the advantages of meal spacing and eat 5 meals/snacks a day. That’s 21-35 opportunities a week to directly impact your muscle building and fat burning goals.

A common question in the fitness industry is, “what percentage of my physique enhancement goals will be a result of exercise, and what percentage will be a result of my diet?” Common answers are something like, “Well, they are both important. You can’t really assign percentages” or “training is 100%, diet is 100%”. But that doesn’t really give novice trainees an accurate depiction of the bigger picture. And in the big picture, diet will always have a bigger impact than training.

In our above example of 9 training sessions and 35 meals/snacks geared toward body composition improvement a week, that works out to about 20% accounted to physical activity and 80% accounted to diet. I’d say that’s a pretty accurate assessment of the physique enhancement process. If you want to look good, 80% of your results are determined by the food that you eat."

Source

 I found this explanation a few different places but I liked the way this guy explained it the best.  Truthfully,  I'm not sure the validity of that "science" but I do believe diet plays a huge role in our ability to lower body fat.  And, just like you can't spot reduce fat through exercise, you can't pick and choose where you'll lose fat so the best way to reveal your six pack is to lower overall body fat.  

I bet I can guess what your next question is gonna be.... "Ok Annie, I get all that.  So, how do I lower my body fat?:  

Great question!  

Lowering your body fat is easier said than done.  Trust me, I know...I'm workin' on it!  I'm still in the process of learning, exploring, experimenting and researching all of the studies and information out there on the topic.  I'm not a "believe it because I read it/heard it somewhere" type of gal. And thus far I've found a few simple (read simple to incorporate not simple to perform) changes anyone looking to lower body fat can make.  

1. Add some HIIT to your cardio plan!  I know it's hard to believe that a 20 minute HIIT workout can help you lose more fat than an hour long run that leaves you drenched in sweat and totally exhausted but it can and it will! The studies do not lie.  You don't have to take my word for it.  Read this.  You don't have to take his word for it either.  All of the studies and research to back this up at linked at the bottom of his article.  

2.  Find a weight, lift it, repeat.  One of the most effective ways to burn more fat, even at rest is to have more muscle! You're not going to get bulky. You're not going to look like a man.  I have yet to meet a woman who tried weight lifting and stopped because she got too strong. 

But please, stop wasting your time with the light weights! Women, quit selling yourself short! Find a weight you can perform 10-12 repetitions.  When you can perform more then 12 reps UP THE WEIGHT, do a little dance, be proud of yourself and then lift it again!  *I'm referring to general strength training, not specifically powerlifting. 

3.  Watch what you put in your mouth.  Oh, this is a hard one for me but arguably the most important for reasons I've mentioned above and so many more.  Don't negate all your hard work in the gym with a poor diet.  It took me years to figure out I couldn't out exercise my crappy food choices.  I'm not a dietitian but if you want to see how I figured out my macros you can read it here.  

Your turn: What have you heard about how to lose belly fat?  Do you think it's fact or fiction?  What's the most bizarre advice you've been given about how to bring out your six pack?

Work it out: Full Body Circuit

Rain, rain go away. Mommy wants to run sprints outside today!  Who's with me?  Seriously, any takers?  I promise you, I'm not fast...just ask any of my college teammates who pinch ran for me.  

Since getting involved in the fitness industry it seems like everyone has a fitness question for me- which I LOVE!  What do I hear the most?  "Annie, I go to the gym and I do the same things over and over again.  I don't know what else to do."  Ok, actually that's probably the second most common thing I hear, the first is coming later this week and it's  gooood one so be sure to check back.  

Anyways, I came up with a full body circuit workout for you.  It incorporates some basic strength moves but by performing them on a BOSU ball or stability ball it adds a balance element that engages additional muscles making the move a tad more challenging.  

All of these moves can be executed with or without a BOSU or Stability ball.  After a warm-up repeat each exercise with little to no rest in between.  Finish each around with a 6 minute brisk walk, jog or run.  Rest one minute. Then repeat the circuit for a total of 3 times.  

I've provided links to the exercises below for reference.  

*Please remember that if you choose to do this workout you do so at your own risk.  Always check with your doctor before beginning an exercise routine.  

Medicine ball walking lunge with twist 

Bicep curl to overhead press with or w/o BOSU - try both arms together at the same time.  You can also opt to put the BOSU dome side down so your standing on the flat part.  This will be more challenging.  Be sure to bring your belly button to your spine to support your core/low back when bringing weight overhead.  

Push ups on BOSU or Push ups on stability ball 

Dumbbell tricep extension with feet on BOSU- I couldn't find a video of this exercise.  Maybe I made it up?  Here is what I want you to do- Lay down on the ground.  With your knees bent, put your feet on the BOSU ball dome side up.  Extend DB (one in each hand) straight over your shoulders.  Lift hips off the ground so your in a hip bridge position.  While holding your hips up, lower your dumbbells towards your head by bending only at the elbows.  The elbow must not move!  Lower until forearms are parallel to the floor and then extend back up.  

DB squat on BOSU- I apologize, this guy really like his fancy vocabulary :) You can also do these dome side up or of course on the ground.  

Your turn: Do you do the same thing every time you work out or do you switch things up? I'm no expert but if you could ask me one fitness related question what would it be?  I'll do my best to help!  

Powerlifting: What I've Learned So Far

Hello, my name is Annie.  Welcome to Powerlifting for Dummies.  I'll be your instructor today.

I kid, I kid.

In all seriousness though I do want to share a simplified version of what I've learned (so far) about powerlifting.

Step 1: Find yourself a good gym with people who know what they're doing.  

About a month ago I joined 22nd Street Barbell.  It took some convincing from a co-worker and member of 22nd street.  I already belonged to gym and I had most of the equipment I thought I needed. After weeks of feeling like I had maxed out what I could do on my own and annoying people by asking for a spot I decided to check it out.

Photo taken from 22nd street barbell

My first impressions: dark, intense, friendly.  It's in the basement of a building downtown.  Nothing fancy, no mirrors, no complimentary hand towels, drinking fountains or rows of cardio equipment.  What I did find- a big group of welcoming, knowledgeable, hardworking men and women who know a crap ton about powerlifting.

My first day there I benched.  I got on the bench and before I could even grab the bar I was stopped.  Technique, technique, technique.  Multiple people were there to offer guidance, encouragement and lift offs.  Have you seen how powerlifters bench?  Yea no, neither had I.  Check out Caroline from Beauty Power Grace benching here.  I've got lots to learn!  Do you feel the stretch in your quads just watching her?  Yow!

I was lucky enough to have this guy- Phil Schultz offer to take a look at my squat and I've been following him around ever since.  I just do what he tells me to and so far it seems to be working.

Photo taken from 22nd Street Barbell Facebook Page

Step 2: Get yourself a pair of lifting shoes.  

I'm one of those people who wear running shoes everywhere even though I don't run...ever.  When it comes to powerlifting (and I'd go so far as to say lifting in general) running shoes are not your friend.  The cushioning in running shoes that is meant to absorb shock when running actually provides for a pretty unstable platform for lifting.  One of the top picks for powerlifting shoes?

Chuck Taylors baby!  The sole is flat and thin which allows you to feel your feet better during lifts.  The first time someone told me that I though, "Yea, ok." but I did it and it's totally true.  I feel more stable and I'm able to push my weight towards the outside of my feet better which keeps my knees out. New shoes and some tweaks to my squat technique and bye, bye back pain.  Oh yea and a belt... see Step 3.

Step 3: Get a powerlifting belt.

The purpose of the belt is to stabilize your midsection. All I know is that it helps me squat, deadlift and I'm supposed to "push my belly out like I'm trying to break the belt" when lifting.  Oh yea, and I was told to wear it everywhere when breaking it in.  Even to work.  :)

Step 4:  Realize it's going to be hard 

I really got into a comfort zone working out on my own.  I knew exactly what weight I could lift and how many reps I could safely complete without a spotter.  But when you're goal is to get stronger you've got to push yourself beyond comfortable.   For me, it helped to have an experience lifter like Phil to tell me I was capable of more.  In my first month at 22nd Street I lifted 50lbs more in both the deadlift and squat then I ever even thought of attempting before on my own.  

I don't think I'll ever forget my first attempt at maxing out on deadlifts.  It was brutal.  It took me two attempts but I finally pulled 275.  It felt so heavy. Never in my life had I felt weight like that in my hands.  It was my first realization that it's supposed to feel heavy.  If it doesn't feel heavy, add more weight! 

Please note there are bands on the bar to provide the most "help" in the bottom of the squat
I'm also wearing totally uncomfortable but very helpful knee wraps.  

I'm in love with powerlifting.  I feel like I'm finally capitalizing on my natural talents for the first time since college softball. It doesn't monopolize our time, it's cheap (so far anyways), it's fun and it's kinda like giving birth, ladies you'll know what I mean.... Once it's over, you forget how hard it was.  I'm definitely hungry for more.  Weights, not babies that is.  Well maybe babies... 

Your turn:  Any powerlifters out there?  If so how did you get your start?  If no, would you try it?  (And really, I won't be offended if you're not into powerlifting.)  

Women and Weights

Let me just start off this post with a little humor.... 

I love Dwight, I think he's actually closely related to my husband but he didn't really say this.  Although, it totally sounds like something he would say.  

Women and weights, lets talk about this... I spend a lot of time in the weight room.  I go to the gym in the morning.  I go in the evening. I go to multiple locations. I even go on the weekends and I see one HUGE similarity in all the weight rooms regardless of time, location or day of the week......

It's mostly occupied by men.  Where are the women?  I hope the answer is downstairs in the aerobics room taking BodyPump but I have a feeling that's not always the case.  

Because I think so highly of strength training I'd like to take a little minute to get on my soapbox to provide some information about strength training for women and hopefully clear up any myths out there too.  

It's important to know why women should include strength training into their exercise routine.  With two-three 30 minute lifting sessions a week you can... 

1. Decrease body fat:  Not only does strength training rev up your metabolism right after a workout but by maintaining/increasing your lean muscle mass you create a long term increase in your metabolism helping you to decrease your body fat.    
2. Get stronger & look more toned: When it comes to muscles if you don't use 'em, you lose 'em.  Muscle mass naturally decreases with age.  By including resistance training in your exercise routine you can maintain (or improve) your strength making workouts and everyday chores easier.  
3. Reduce your risk of osteoporosis, heart disease and diabetes: According to the CDC post menopausal women can lose as much as 1-2% of their bone mass each year.  Multiple studies have shown that lifting weights can not only prevent bone loss but may even aid in building new bone.  Other studies have also concluded that strength training can help improve glucose control in diabetics as well as determined that heart disease is lower when the body is leaner.  
4. Boost body image: Studies like this one report that women who participated in strength training improved not only their strength but their body image as well.  

Now that you know why it's a great idea to include strength training into your routine let's address two of the most common concerns I hear ladies talk about...

Concern #1: "I don't want to get big and bulky." Trust me when I tell you this- lifting weights at a moderate intensity 2-3x a week does not result in big and bulky muscles.  You will NOT look like this: 

  This woman Alina Popa, was the 3rd place winner at the 2012 Arnold' Classic Woman's Bodybuilding competition.  It takes an extremely large amount of  hard work and dedication to look like this.  This didn't just happen by accident.  And while I think she looks amazing, I know it's not for everyone.  

What you can expect is to feel stronger, look more toned and feel less "jiggly".  Who doesn't want that? 

Concern #2: "I don't sweat when I lift weights so I don't feel like I got a good workout." This post from Mayo Clinic shows that one hour of resistance training actually burns the same amount of calories as low impact aerobics.  Check out this blog from The Angry Trainer to get this thoughts about sweating during a workout.  

If I'm reading between the lines here I think what some (if not a lot) a women are saying they don't find their strength training workouts very challenging.  If this is the case, I'm guessing the workout is not challenging due to the amount of weight chosen for any particular exercise.  So how do you know how much weight to choose?  Pick a weight that you can complete 8-12 repetitions with.  At the end of the set you should feel tired, though not entirely wiped.  If you find you can complete more then 8, you've picked a weight that is too heavy and you should consider reducing it.  If at then end of the first set you feel no fatigue in the muscle, try a heavier weight for set number 2. Challenge yourself!  

 So your turn to tell me your thoughts.  Do you include strength training in your routine?  If so what are you favorite lifts?  If not, why?  What are your questions about weight lifting? As always, please check with your doctor before beginning a new exercise routine (see disclaimer below).