Get More Steps While Working From Home

A very long time ago, I was talking to a client about ways to increase their daily step count. I recommended a few ideas:

• Park further away from buildings

• Take the stairs instead of an elevator

• And walk to your co-worker’s desk instead of calling them. 

A few items were selected as homework, and we chatted about the results the following week. It wasn’t surprising to hear that my client’s step count had increased. Then came the question that stumped me - how can my spouse increase their step count? They work from home, and these strategies don’t work for them.

Fast forward to 2021 - I myself am working from home, have no commute, no parking lots, and all of my meetings are virtual. Pretty much all of the strategies listed above are useless to me. The walk from my office to the kitchen is 25 steps. Do I want to walk to my refrigerator and back 200 times? No, but I’m going to need to get creative to get anywhere close to 10,000 daily steps.

Here are a few strategies that I’ve incorporated to increase my daily overall step count while working from home:

• Dedicate your commute time to taking a walk.
  Finding yourself with more time in the day but missing out on steps? Repurpose your commute either to or from the office and replace it with an outdoor walk.

• Schedule a walking work meeting.
  This one takes a bit more planning, but where applicable schedule a meeting that you can call in on while another co-worker takes notes. The next time you have a meeting with them, switch roles and be the note taker so that they can walk.

• Set aside micro breaks throughout the day for walking.
  Benefits from walking include increased energy levels, improved mood, and better sleep quality. Taking micro walk breaks throughout the day can contribute towards the recommendation of achieving 150 minutes of moderate intensity exercise each week.

• Find a walking buddy to help keep you accountable.
  Take this opportunity to connect with family members, friends or your new “at-home co-workers.” Finding someone, or something, to keep you accountable will help increase your overall daily step count - like my steadfast walking accountability puppy, Sherlock (pictured below).

We hope you these suggestions helpful. Looking for additional fitness support? If yes, please reach out through the contact us button on the top right corner of your screen.

Texins’ Top 5 Core Exercises

After conducting the world’s most renown survey of six Texins’ staff members, we have come up with our top 5 core exercises! Core exercises are some of the most sought-after inquiries due to their multidimensional benefits. Some of these benefits include:

• protecting the fragile spine 

• improving aesthetics around the waistline

• increasing strength for other compound exercises

• improving posture

When you think of the word core, don’t only picture the 6-pack. The core is everything from the waist to the hips, in a complete 360 around the spine. So, with these 5 exercises, we are going to hit muscle groups such as:

• rectus abdominus

• transverse abdominus

• internal and external obliques

• erector spinae

• serratus

• and many more!

The beneficial effects and application of these 5 exercises are in no particular order. When applying them to a workout, seek to apply them in addition to a strength & conditioning program or exercise routine. 

NOTE: Each video has verbal cues to go along with the visual demo!

1 - Low Plank w/ Alternating Reach

• 2-4 sets

• 8-12 reaches per arm or :30-:45 alternating between the 2 arms

2 - V-up

• 2-4 sets

• 10-15 repetitions or :30-:45 

3 - Rotational Lift- ½ Kneeling

• 2-4 sets

• 8-12 repetitions per side or :30-:45 per side

4 - Bicycle Crunch

• 2-4 sets

• 10-15 repetitions per side or :30-:45

5 - Quadruped Opposites

• 2-4 sets

• 8-12 repetitions per side or :30-:45

Restarting your fitness journey: Where to start?

1. Approach your restart as if you are returning from an injury or surgery.

Exercise is oftentimes very strenuous and demanding not only on your heart and lungs, but also on your muscles, joints and tendons. We can easily forget that these connective tissues don’t remain durable and oftentimes weaken and tighten with living a sedentary lifestyle. This means that if you are expecting to do what you were prior to being sedentary, then you are at an increased risk for injury. For example, if you were doing box jumps, sprinting, med ball slams all prior to your extended period of being sedentary for 6-12 months, then you can’t expect to do that once you go back. You must rebuild your “tissue tolerance.” This is your tendons, joints, muscles and fascia’s ability to absorb and produce heavy forces and perform dynamic, explosive activities. Your muscular strength may be there, due to your nervous system producing the force, but the tissues that are supporting the heavy weight no longer have the same resiliency as they did before. The best bet is to start with lighter weight or assisted bodyweight, higher reps of 12-15 and build up your work capacity for 3-6 weeks. Then, gradually reintroduce heavier loads, more dynamic movements and lower reps.

2 . Aim to meet the American College of Sports Medicine and CDC’s exercise recommendations.

Oftentimes we set our own expectations and goals that are really created ourselves, or possibly from what we hear from others, who may have taken a similar journey, or are already in amazing shape. Not that you should disregard in-person advice, but sometimes that advice can give us unreal expectations and set us up for injury or failure. Instead, aim for meeting the standards set by the ACSM and CDC. These guidelines call for moderate intensity aerobic activity for a minimum of 30 minutes, 5 days per week or for vigorous intensity aerobic activity for a minimum of 20 minutes, 3 days per week. Their guidelines also call for you to perform activities that maintain or increase muscular strength and endurance at least 2 days per week.

3. Try to be as consistent as possible.

If you are at the very least, trying to get back to your conditioning and strength before your setback, consistency is going to be the main target. You can have the perfect workout program, all of the right nutrition habits, but if you show up all 5 days one week, then 2 the next, then take a week off for vacation and travel, then return and show up 2 days for week 4….then you can’t expect to see many changes. This is why not setting your goals too high, creating unrealistic expectations, can help you to create consistency.

Looking for more accountability and support as you restart your fitness journey? No worries - Texins has your back!  Please contact Coach Gavin for a one-on-one fitness consultation. We want to assist you in becoming unstoppable in the pursuit of your fitness goals and motivate you throughout the journey.

Adding Variety to an Exercise Part 4 (conclusion): Changing the equipment for the exercise

Now that we’ve explored changing the focus, how many limbs you use, and the style of each rep, we will conclude our discussion on adding variety to an exercise with recommendations on choosing equipment for your preferred type of workout.

One of the fastest ways to adapt to an exercise is to continue using the exact same equipment each time. If you want to get stronger and better at your barbell back squat, then barbell back squat often! Your body will adapt to the stress and improve its movement efficiency, allowing you to preserve a bit more energy. Sounds great, right? Well, this is also one of the fastest ways to plateau with your progress. 

Instead of only focusing on adding more weight or more reps, change the equipment (stressor) used for that exercise. For example, instead of a barbell back squat, try adding a heavy kettlebell or dumbbell in the goblet position.

Here are a few pieces of equipment to use for an exercise that provide different stimuli:

Barbells are great for lifting maximal weight and easy to balance and control.

Dumbbells are great for improving your grip strength and stability in your joints due to independent control with each arm.

Kettlebells are great for improving core strength due to the load being shifted to one side of the hand compared to equally distributed on the front and back side of the hand like with a dumbbell.

Bands are great for creating increased stress through the eccentric and concentric phases of a rep due to the load increasing as the band stretches more and more.

Sandbags are great for adding unique movements and variations to selected working muscles or exercises without the risk of the iron hurting you.

What at-home exercise equipment do you currently have, and what is on your wish list? Comment below and/or email Coach Gavin directly for recommendations on designing your at-home gym setup or additional questions on adding variety to an exercise.

Adding Variety to an Exercise Part 3: Change the Style of Each Rep

Let’s continue our exploration on adding variety to an exercise. So far in this four-part series, we have discussed changing the focus and changing how many limbs you use .

When thinking in-depth about our exercises, we tend to try and spice it up with a new variation working a similar muscle group or by changing the reps and sets. Both of those techniques are great for variety. However, an overlooked approach is adjusting the rep itself. You can change the length of time each rep lasts through several techniques.

Technique one is by changing the tempo. You can break down each rep into the eccentric phase (e.g., lowering towards your chest for bench press - the squatting down portion of a back squat), the isometric phase (i.e., how long, if at all, you stay in the end range of the eccentric phase - bottom portion of the squat), and the concentric phase (i.e., the contracting portion of the exercise - standing up from the squat, pressing the barbell back up from your chest). Knowing those three phases, you can determine how much time you want to spend in each. An example of a tempo-based bench press could be (3-1-1). This means you will slowly lower the barbell to your chest in 3 seconds, hold the barbell at the lowest position at or on your chest for 1 second, then gradually press the barbell back up to the starting position in 1 second.

Technique two is a great transition from technique one now that we know the different phases of a rep. This technique is solely based around the eccentric phase. This technique is often referred to as “negatives”. This is where you focus less on the isometric phase or the concentric phase. This technique usually involves a partner to help assist you with the concentric phase, particularly on exercises like bench press, shoulder press, weighted decline sit-ups, etc. Negatives are a great way to use a heavy weight or tough exercise to get stronger without being able to do a complete rep of it.  For example, let’s take a look at negative pull-ups.  If you are training to do a complete pull-up yet, pulling yourselff up with your chin over the bar then lower back down, you can build strength and progress to be able to do a complete rep by focusing just on the eccentric portion first. With pull-ups, you can either jump into the isometric position where your chin is above the bar, slowly lower yourself as slow and controlled as possible through the eccentric phase, and then repeat with a jump. Or you can have a gym partner or coach help lift you up above the bar.

Technique three is also a great transition from tempos and negatives because this technique is based solely on isometrics. Isometric exercises are a great way to increase joint stability and muscular endurance. You will essentially lower or raise straight into the isometric phase (e.g., bottom portion of the squat, bottom portion of a push-up) and hold that position as long as you can. This technique is very challenging because the isometric phase of an exercise is the most challenging because the angle of the joint(s) and the full recruitment of the muscle due to it being completely stretched and engaged at the same time.

Technique four is very similar to a tempo technique, without the need to count seconds in your head or on your stopwatch. This technique is called 1.5s, in which 1 rep will technically be 1.5 reps. To execute these, start the movement in the eccentric phase, and as you are coming back up/down from the isometric phase, stop halfway through the concentric phase and return back to the isometric phase. Then, come all the way back up/down through the concentric phase to complete the 1.5 rep. This may be a bit confusing, so go ahead and read through that a few times. For example, let’s take a look at a dumbbell bench press. If I am in the starting position, lying on my back on the bench, with both arms fully extended into the air with the dumbbells in each hand, start by lowering the weights down towards your chest. As you reach the full depth of the movement, raise your hands back up to the starting position but stop halfway up, with elbows slightly bent and bring your hands back down to the bottom position near your chest. Then, raise your hands all the way back up to the starting position with both arms fully extended and the dumbbells in the air. That equals 1.5 reps. You would follow any of the training protocols discussed above, 6-10 reps, 10-15 reps, 15+ reps but use that technique, for every single rep!

Check back next week for Part 4, the conclusion of this Movement Blog series, “Adding Variety to an Exercise,” where we will explore a variety of strength training equipment you can incorporate into your exercise routine.

Adding Variety to an Exercise Part 2: Change How Many Limbs You Use

Last week in Part 1, we discussed changing the focus to determine your fitness goals (e.g., general strength, max strength & power, bodybuilding, and muscular endurance.  In this second part of a four-part series we’re going to explore the benefits of unilateral and bilateral training. 

Bilateral Strength Training

This technique is the most commonly used when it comes to strength training. Bilateral strength training is whenever you utilize both arms or both legs to execute a movement dependently (e.g., Barbell Back Squat, Barbell Bench Press) and independently (e.g., Overhead Press with 2 Dumbbells, Romanian Deadlift with 2 Dumbbells). With bilateral training, you can typically lift heavier weights for more repetitions because you are naturally balanced through your arms, core and legs.

Unilateral Strength Training

This technique has slowly become more popular in corporate and big box gyms around the country. Unilateral strength training is whenever you are isolating one limb at a time to execute a movement (e.g., Single-leg Squat, Bent Over Single-arm Dumbbell Row). With unilateral training, you can work on asymmetries from left to right side and also add some unique core training into your routine while engaging your arms and/or legs through the counterbalance needed by your core, since only one side of your body is loaded with resistance.

Check back next week for Part 3 of our four-part series on adding variety to an exercise, where we will explore changing the style of each repetition!

Adding Variety to an Exercise Part 1: Change the Focus

In this first of a four-part series, we’re going to explore the benefits of adding variety to an exercise. A great starting point to this is determining your goals. Is your intent to increase your 1 rep max or continue to get stronger on a certain exercise? Or, are you doing it for general health benefits that you’ve read about?  Here are a few focal points when it comes to performing an exercise:

Max Strength & Power: When it comes to increasing maximal strength and power, focus on extremely heavy weight and move it as fast as possible. Knowing this, you can’t expect to lift an extremely heavy weight 8-10 reps per set. If so, then you may need to redefine extremely heavy 😉. With these goals in mind, perform an exercise for 1-5 reps for 3-5 sets. The weight should represent your true potential of lifting the weight for the prescribed reps.

General Strength: Generally, most people that exercise regularly and aspire to be as healthy as possible in all facets approach their exercises with general strength goals in mind.  For example, an individual’s goal(s) may include but are not limited to increasing muscle mass, maintaining strength and not seeing the natural decline with age, and feeling like you got an exhausting workout due to the challenging resistance from weights or equipment. With this goal in mind, perform an exercise for 6-10 reps and 2-4 sets.

Bodybuilding: This goal is what most people envision in their minds to gain from exercise. However, it may not be the approach they are taking. This goal will train you to gain increased muscle mass, some increases in strength, and great symmetry across your body in regards to muscular definition and size - essentially, not just having massive biceps and toothpicks for legs 😊. With this goal in mind, perform an exercise for 10-15 reps and 3-4 sets.

Muscular Endurance: This approach is what most beginners tend to gravitate towards because it does not require heavy weights and coaches you to perform a lot of repetitions, making you feel like you’re doing more work. However, more work does not always equal more repetitions. As we discussed above, it can very well equal more weight, which in return would result in less reps. Thus, it all depends on your goal. This approach coaches you on building stamina through strength training and transfers over well to physical activity, outdoor hobbies, and sport when it comes to being fit. With this goal in mind, perform an exercise for 15+ reps and 2-3 sets.

Check back next week for Part 2 of our four-part series on adding variety to an exercise, where we will explore unilateral vs bilateral training!

Get Your Fitness Back on Track

September is here! If you’re in the Dallas area, I’m sure that you're crossing your fingers, hoping the reprieve from 100 degree weather will stick. Other September changes are happening too, but it's just a little different this year; kids are going back to school, either in-person or virtually, sports are back, and I can’t leave out donning a mask to get your Pumpkin Spice (insert food or beverage of choice here)... Each September, a common mantra I hear is “It’s time to get back to it,” referencing exercise.  We're hearing the same message this year, except, as mentioned before, it's just a little different.

However, our approach is the same. There is no better time than now to get back into your fitness routine. If you’re like many others, that could mean that you are rebuilding from the ground up. This realization is typically met with one question. Where do I start?

I would be remiss if I didn’t mention that a team of degreed fitness experts are here to help you kick start “getting back to it.” If you have any questions, don’t hesitate to reach out.

Today’s main message, Move More!

What a simple concept, right? But coming to the realization that purposeful movement is needed is a little different than taking action. Resolve to add three items to your to-do list each day that involve movement. Below are three items that I am resolving to add to my daily schedule this week - join me!

• Stretch It Out: If you find yourself sitting for long periods of time, and have a few minutes to spare in your day, I would highly recommend adding stretching to your daily routine. Conveniently, Gavin has put together a 7 Minute Stretch video specifically for this purpose. Try it out and let us know what you think.
  

• Track Your Steps: Here is one very simple goal. Tomorrow, take more steps than you did today…then repeat. You may find that simply being aware of your steps automatically increases your daily step count. There are many ways to track your steps, but most phones come with a pedometer installed in the health app. Join us, virtually, on September 23 for the End of Summer Scramble Virtual 5K run/walk to help boost those steps.
  

• Get Outdoors: Going outside has many natural benefits and usually involves some version of physical activity. For additional details, visit our Mindset blog entry Get Outside, Move Well.

I hope this helps you take the first step towards getting back into the rhythm of your fitness routine. If you have questions, would like additional ideas, or are interested in a more in-depth game plan, we’re here to help!

Weighted Backpack Training

ESD vs. Cardio

As a Fitness Specialist, one of the most frequent questions I get is, "What should I do for cardio?" I have so much empathy for this because we hear so many different opinions on what is cardio, and how it should be performed. Guidelines like 30 minutes of vigorous cardio exercise 5 days a week is great in theory, but what is vigorous? I also know that people getting into an exercise program start off strong willed and 30 minutes 5 days a week just for cardio seems absolutely achievable; however, studies show that people who have resolved to be more active have a 50% drop at the 6 month mark. So how can we not only be more efficient with our time and effort, but also have a better adherence to our program? 

ESD or energy systems development is a specific approach to cardiorespiratory exercise using interval training. We do this for a number of reasons, first it's more time efficient, we are able to get a higher metabolic cost in 10 minutes of intervals than 30 minutes of general cardio. Second, it lets us use a smaller amount of time out of our day which will lead to a higher likelihood at implementing it at a higher, more consistent level. It is not only more engaging than general cardio but it is just as good at combating heart disease, diabetes, pulmonary disease, high cholesterol, arthritis etc. While many people know interval training as a term they have never been shown how long do I work for? How long do I rest? How hard should it be? Where cardio is often a general approach to conditioning, ESD is targeted to the individuals needs and demands. Each session is tailored to elicit specific training responses, and therefore develop the metabolic infrastructure that's required to achieve success. Hence the name, energy systems development. 

We organize ESD by average intensity into three categories. Red zone sessions are high intensity, Green zone sessions are moderate intensity, and Yellow zone sessions are low intensity. In order to target one versus the other we modify the variables of either total session volume (how long you’re working) or session density (what percent of the time of the session you’re working, or your Work:Rest ratio). This gives us the opportunity to allow for the perceived effort of the session (in the session) to remain high, while intensity would be moderated. On a red zone day it would look something like 10 seconds of all out as fast as you can work, and 50 seconds of rest (1:5 Work:Rest ratio) on the row machine for 8-12 minutes total. Green zone could be a hard jog for 1 minute and an easy jog or walk for 1 minute (1:1 Work:Rest ratio) for a total of 10-20 minutes. Yellow zone can either be low intensity intervals, or continuous work like traditional cardio. Something along the lines of a 4 minute swim followed by 2 minutes of rest (2:1 Work:Rest ratio) , or a 20-60 minute light jog or walk. 

Weekly programs can differ between experience and training goals, but a typical week in order would look like, green, red, yellow, green, red, yellow, rest day. Just remember that within each day your effort during the intervals determine what zone you will be in. You won't run a 100 meter at your marathon pace, and you won't run a marathon at your 100 meter pace. I know that is a little bit of a read, but after seeing some of the options and going through a few sessions most people really enjoy the variation and short duration. If you have any questions, don’t hesitate to reach out, or leave a question below!

The Importance of the Warm-up

Regardless of the activity, warming up is one of the most important parts of your workout. We have to properly engage our muscles and prepare our bodies physically and mentally for exercise.  An effective warm up increases body temperature, increases heart rate and decreases the risk of injury.  

The first part of the warm up is generally an aerobic activity such as jogging or jump rope. The main focus of this phase is to increase heart rate and blood flow. This phase is typically followed by stretching and dynamic movements in efforts to prepare for the upcoming workout. For example, If I am working with an athlete and during our performance phase he is doing a lot of explosive jumps and movements, it is imperative that I include some sort of jumps or similar movements in his dynamic warm up. We can't just expect our bodies to perform at certain intensities if we do not train it properly. This is why a thought out and effective warm, up that is relevant to your workout, is very important.

An example of a simple warm up is:

Jog – 3-5 mins

High Knees – 30 Seconds

Butt Kicks – 30 Seconds

High Kicks – 30 Seconds

Lateral Shuffles – 30 Seconds (each side)

Lateral Lunges – 10 (5 each side)

Body Weight Squats – 10

Alternating Forward Lunges – 10 (5 each side)

How much rest is best?

"How much rest is best? The 'best' amount of time to rest between sets totally depends on the goal that you’re training for! Do you want to get stronger? Build muscle? Or increase stamina and endurance? If you want to get stronger, you should program our training to increase our strength as quickly as possible. For hypertrophy and muscular endurance, the programming that you choose should reflect the type of adaptations you’re seeking to achieve.

To get stronger, you should rest at least 3 – 5 minutes between sets. The reason you need to rest this long is because much of the energy your body consumes during traditional strength training (think sets of 1 – 6 reps) is produced via the ATP-CP (Adenosine Triphosphate – Phosphocreatine) system. The ATP – CP system uses phosphagens to produce energy (ATP) very quickly and without the use of oxygen. Unfortunately, your body has a very small phosphagen reserve, and depletes quickly, in the neighborhood of ~15 seconds. Resting at least 3 minutes between sets gives this energy system enough time to replenish phosphagen stores. You’ll cool down if you rest longer than 5 minutes, so there’s no need to increase your rest periods longer than that.

If your goal is to increase muscular size, then aim for rest periods of at least 1 – 2 minutes between sets. Your typical hypertrophy/bodybuilding training (think moderately heavy sets in the 6-12 rep range) draws energy from the ATP-CP system, as well as the glycolytic system (this is the energy system that is primarily fueled by carbs). The glycolytic system produces a steady stream of energy to your working muscles via the oxidation of glucose (sugar), and can supply your body with ATP for anywhere between 15 seconds to 2 minutes. Resting 1 – 2 minutes between sets also increases muscular fatigue via lactate production, and has been shown to increase short-term strength gains and increases in hypertrophy.

Finally, to increase muscular endurance and stamina, you’ll want to rest anywhere between 45 - 90 seconds between sets. Endurance training (traditionally sets of 15 – 20 reps) draws much of its energy from aerobic metabolism. This means that your body burns both carbs and fat in the presence of oxygen to produce ATP. Typically, the goal of endurance training is to increase muscular stamina and fatigue resistance, and regularly lifting weights in the 15 – 20 rep range improves your body’s ability to buffer and clear lactic acid, as well as increases capillary density in the working muscles. "

Movement Based Exercise

The fitness world, especially the one you see in social media, is selling you a product and therefore at times is biased. That product could be a supplement, or a piece of equipment, but more often than not it's selling you that particular person's "brand". Trying to change someone's perspective on how to properly exercise when they see thousands of online influencers doing "the best glute exercise", can be frustrating. While plenty of these people are educated and the exercises may be great, there may not be context on how to implement them in an effective way. I understand a huge chunk of people approach exercise with getting a better body in mind, but that can absolutely be accomplished while also decreasing risks for injury, improving posture, and athletic performance. 

The core philosophy behind the term "functional training" is to prepare like we perform. That is why I wouldn't agree with your third chest day this week, or only doing core exercises to get better abs. If our exercise goals consist of increasing muscle mass, decreasing body fat, increasing performance, and decreasing risk for injury, then we need to focus on progressive, multi-joint, multi-planar movements at various loads and speeds. These are the factors I see missing from most gym-goers routines and why they may not be meeting their training expectations, or even causing more problems down the road.

We should almost always approach exercise with movement based training in mind. Movement types consist of upper push/pull, lower push/pull, and rotational movements. Exercises like a squat would be considered a lower push since we are pushing away from the ground, and exercises like a row would be an upper pull as we are pulling an object to our body. Traditional exercises fall into these categories of movement types, but how we program them into our weekly routine is the difference. Basic weightlifting with no structure can be one-dimensional and lead to training plateaus, unnecessary volume, and lack of kinetic linking which is imperative to our performance.

Try programming your workouts with total body in mind and not just individual muscles. My suggestions would depend on how many days per week you are training, but the general format would follow alternating days of upper push/lower pull and upper pull/lower push type movements. This would look like doing movements like a chest press followed by a deadlift, for our primary strength movements, and push-ups followed by stability ball hamstring curls for our secondary movements on an upper push/lower pull day. The amount of exercises, sets, reps, and weight we perform in a single session would depend on our experience and time available. With this design we are able to train not only harder during each session on specific movements, but more frequently due to increased recovery time. 

I'm always happy to see someone exercising, even if it's not the most effective thing they could be doing for their goals. So do what you enjoy doing but keep in mind that training movements trains muscles, but training muscles does not train movements. If you need any help or have any questions about your ideal program, please feel free to reach out to myself and the rest of the training staff.