ShapeUp

Suncoast

Fact or Fiction:Check out fitness facts from Everyday Life

PILLARS OF MOVEMENTTraining tips from fitness guru:

Ed Lorenzo

Yoga:From the beach to paddleboards to treetops,

yoga is moving beyond the mat.

Cooking with Cajun Sinsation:Healthy recipes with fantastic flavorsMassage, real life solutions

A letter from yourEditor:

WelcometothefirstissueofShapeUp Suncoast!Myloveforfitness,especiallywhenittakesplacewithinthenaturalwondersoftheSuncoastarea,hasinspiredmetoreachouttoothersinthecommunitywithactivelifestyles.Nomatterwhatfitnesslevelorage,ifyouhaveadesiretoleadahealthylifestyle,youwillfindsomethinginShapeUp Sarasotathatappealstoyou. AlthoughIwasonlyinvolvedinonecompetitivesport,softball,asachild(anddidn’texactlypossessanaturaltalentforit),Ihavealwaysbeenphysicallyactive.Istartedswimminglessonsatsixmonthsoldandcontinuedalmostuntilhighschool.OnceIreachedhighschool,Idevelopedaninterestinmorehighimpactphysicalactivities;Iparticipatedinweighttraining,aerobics,andtaekwondo. Asanadult,mydesireforhighimpactexerciseisstillgoingstrong.WhenI’mnotskatingas“CajunSinsation”fortheBradentuckyBombersrollerderbyteam,I’meitherrunningoutside,workingoutatthegym,liftingweights,participatinginyoga,Zumba,orkickboxingclasses,ortrainingwithapunchingbag.Ilovetheadrenalinerushandmentalclaritythatcomefrombeingphysicallyactive,andIwantotherstoexperiencethejoyofexerciseaswell. Ihavealsoincludedselectionsforthosewithphysicallimitationswhomayonlybeabletoparticipateinlightexercise,ornoneatall,butstillwanttoleadhealthylifestyles.JessicaGreen’s“NaturalHealing”andEdLorenzo’s“KeystoWeightLoss”aregreatexamplesforhealthyliving. Thankyouforreading.IlookforwardtomakingShapeUp Suncoastasuccesswithyouandlearningwhatmyreadershavetosay.Ihopethisinspiresyoutogetupandexperiencethewondersourcommunityhastooffer!

Sincerely,

Krista DiTucci

ABOVE: Cajun Sinsation poses

for her 2011 Bradentucky

Bombers’ team photos. The

Bradentucky Bombers are

a roller derby team from Bra-

denton, Florida.LEFT: Cajun

Sinsation nails a hit on a player

from the Ocala Cannibals of

Ocala FloridaAbove photo by

KEWO Pho-tography. Left

photo by Nicole Wetherington

2

Eduardo Lorenzo, Erin Geraghty-Balent, Allison Werner, Jessica Green, Johanna Bogater, Suzi Harkola

Thomas Lorenzo, Bryan Moore, Jessica Hays, Stephanie Mendez, Elizabeth Mondragon, Ami French, Kewo Photography, Nicole Wetherington, Erin Geraghty-Balent, Eduardo Lorenzo, Allison Werner

Managing Editor:Krista DiTucci

Advertising Director:Krista DiTucci

Publisher:Krista DiTucci

Design Director:Lydia Beljan

Contributing Writers:

Contributing Photographers:

The Staff:3

The Inside:

Paddle board yoga: Wet mess or total zen?

Adventure Yoga is the new way to calm down, while getting your heart rate up. 4

Running into potential problems

You don’t have to be an artist to sculpt your body

Get fit with Lorenzo:Training articles from fitness guru Ed Lorenzo.

Common weight loss mistakes 9

14

12

The Pillars of Movement:

Running routes from the running realtorSee Sarasota from a realtor’s perspective. 10

Beach yoga rejuvenation 8

Massage, the key to your ailments 11

Cooking with cajun sinsation 11

Suncoast hiking, not just sun and coast 7

Fact or Fiction 9

Ami French enjoys yoga anytime anywhere. ABOVE: French enjoying paddle board yoga off Anna Maria Island. BELOW: French also practices yoga in high places.

Photos provided by Ami French

Ami French enjoys paddle board yoga at sunset off Anna Maria Island. Photos provided by Ami French

There is a mystic allure of the quartz beaches, beautiful climate, and geography in the Suncoast area that inspires innovative business and personal life decisions. Ami French is a perfect example of such decisions. She studied Indian art, music, and religion in college. French moved to Sarasota in 2008. She wanted a spiritual experience, so she attended the Sivananda Yoga Vedanta Meenakshi Ashram in Madurai, India (sivananda.org/madurai/)

By: Suzi HarkolaContributing Writer

for a month of soul searching and yoga teacher training in late 2009.

After returning to Florida, French connected with Joan Dropkin, another yoga enthusiast, who encouraged her to start teaching. She began working with the Sarasota Women’s Resource Center, which she still considers “home.”

French then started her business, “Outdoor Adventures in Yoga,” with beach yoga classes.

“My goal was to deepen my practice, not necessarily to teach,” French said, “but life has a way of guiding you if you let it.”

French then expanded to YogaBoard, floating paddleboard classes, on Sarasota Bay with Bob McFarland from Sarasota Paddleboard Company. About a year ago, McFarland was planning an event on Lido beach to promote Stand-Up Paddleboarding and approached French about teaching yoga while on the boards. Needless to say, she quickly jumped at the opportunity.

“Most people have never been on a paddleboard and many are beginner level to yoga, but the goal is to make it accessible to all who like the water and can swim,” French said. “Classes are at sunrise and

sunset, changing as the days get longer, and location is chosen the day before, based on winds and tides to make it the best possible experience.”

Her next venture was conducting yoga classes at History Spanish Point in Osprey, going from sea to sky – literally. “I asked myself, ‘Where do I go next?’” French said. “The answer: UP.” French did go up indeed. She was introduced to Recreational Tree Climbing with Mark Lindsay from Common Ground Adventures. “As soon as I was 10 feet off the ground, I threw myself back into an inverted Natarajasana (dancer’s pose),” French said. “I was flying; gravity didn’t exist, and I was deeper into the posture than I had ever been. I continued to climb, feeling the potential was limitless, and then I reached the tree itself, 20 feet from the ground.” French said as she stood and entered Vrkasana (tree pose), she was completely in tune with her surroundings. “From there, I have floated in Lotus 50 feet high,” she said. “I wanted to share this beauty with yoga students, nature lovers, and anyone looking for a new adventure.”

One of French’s students, Francoise Duggan, praised Ami for the gentle, relaxing atmosphere she provides at her Spanish Point classes: “They are so restorative – to be on the bay, feel the breeze and connect with nature, to not be pushed beyond our abilities – that’s what I love about her classes.”

But French doesn’t stop at paddleboard and tree yoga. She also runs the Yoga Adventure

Camp, with classes designed for all levels of yoga and climbing experience. Participants are encouraged to go beyond their comfort zones, but are always in control of their thresholds for personal goals and limits. The primary location is DaySpring Convention Center in Parrish, Florida. French also offers multiple opportunities for individual and group outings, parties, and team-building.

French explained that age is not a barrier to exploring the essence of yoga: “I call it kid’s camp for adults. We play, explore, challenge and achieve. It’s about remembering when we were kids and went outside and played all day, not ‘exercised.’”

When asked about a personal and professional achievement, French responded: “One of the Yoga Adventure Camp groups included a beautiful woman who was very hard on herself all day, full of self-deprecation. She was also terrified of heights – but she did EVERYTHING and beyond; in fact, she became the team leader, encouraging the rest of her group, saying, ‘If I can do it, you can do it.’”

With her inherent gift for yoga, entrepreneurial spirit, love of the outdoors, and ability to network with the right people, French has created a successful and satisfying life for herself and everyone she serves.

Ditch the yoga DVDs:Head outside for some outdoor adventures

4 5

When you think of Florida and the Sarasota area, often referred to as the “Sun Coast,” you probably think of beaches. And while there are plenty of those, Floridians and visitors alike need to embrace the inland beauty of our state. From prairies to swamplands, hammocks to sloughs; Florida has it all. Myakka River State Park is a fantastic way to experience these other ecosystems, especially as a hiker. One of Florida’s largest and oldest state parks is Myakka River State Park: 57 square miles of diverse habitats and wildlife. Located a few miles south of Sarasota and 9 miles inland, Myakka is well worth the drive and is highly accessible to all ages and skill levels. If you’re not in for a long trek, be sure to check out the canopy walk: an elevated bridge leading to a 74-ft tower that overlooks the park, providing an amazing birds-eye view, and just minutes from your parked vehicle. If you do come prepared to head off the beaten path, nearly 39 miles of trails see hikers and backpackers led to remote campsites and less-visited vistas. Don’t worry about the snakes and alligators. Most wildlife does not want to see you, and as long as you respect the animals’ space, they will do the same. You are typically lucky if you catch a glimpse at some of those more threatening creatures – when you do, keep your space, take some photos, and enjoy the experience. While we’re on the subject of wildlife, always follow “Leave No Trace” practices. I will remind you of the adage “Leave only footprints. Take only photos.” Pack out all of your trash and do not disturb your surroundings. Myakka River State Park is home to an abundance of wildlife. Take a moment to observe your surroundings and you’re likely to see a green tree frog gripping a nearby palmetto or a Florida Mud Turtle wading in the river. Alligators will sun themselves on the shore and egrets dot the horizon. Lizards will part the way as you meander through the trails. And even though they are invasive, it’s fun to see the armadillos slinking around the brush. Think I’ve told all of Myakka’s secrets? Don’t worry – there is plenty more to surprise you! If you’re heading out to Myakka for a hike, don’t forget your sunscreen,

The “Suncoast” isn’t all sun and coastFlorida hiking:By: Johanna BogaterContributing Writer

Johanna and Nick Bogater taking a day hike through Myakka State Park.Photo by Bryan Moore

A Myakka state gator lurking in the water. Photo by Bryan Moore

snacks, and water (lots of it, if you’re visiting in the summer months!). Don’t take your feet for granted; be sure you’ve got on synthetic socks and clothing. These will dry much faster if you sweat. A hat and sunglasses will be helpful as well. Wear a sturdy pair of hiking boots or running shoes. Running shoes are great because they allow your feet to breath. You’ll want quality footwear to be able to take advantage of what the park has to offer. Now that I’ve enticed you, head to Myakka River State Park and use your feet to experience Florida’s natural beauty!

7

Many people try to lose weight in order to get in shape, look good, and feel good. In their efforts to lose weight, people make statements such as “I only eat one meal a day” or “I’m afraid to eat because I’ll gain weight” or “I’ll just eat about 500 to 800 calories a day in order to lose weight”. Sadly, this outlook of food as the enemy is one reason so many people are in the battle of the bulge.

Let’s be clear about something: losing weight is difficult and you know that. You’ve probably spent a lot of time, money, and effort using techniques that are out of date and completely ineffective.

There are many diets out there that could possibly help you lose weight for a short period of time. Essentially, any time you modify your calorie intake or deprive yourself of eating like most of these diets encourage you to do, you will lose weight. The issue with this approach is that your body will quickly catch up and will adjust itself to the low calorie intake. But in the long run, you will lose muscle mass, energy, mental focus, alertness, your sex drive, productivity, and strength. You will become weak and may develop gallstones, heart arrhythmia, and electrolyte imbalance. All of these situations will make you very unhealthy.

A client of Ed Lorenzo’s is using resistance equipment to shape up and get fit.

Photos provided by Ed Lorenzo

Do You Make These CommonWeight Loss Mistakes?

About 98% of people who go “on a diet” do lose some weight, but eventually hit a plateau when they go “off the diet.” The weight then comes back on faster than you could ever imagine.

Then, you may ask how you are supposed to lose weight. I always share the following nutrition rule with my clients: if it doesn’t fly, swim, walk, or grow in the ground, then don’t eat it. For most, this is a more than sufficient approach to make proper changes and stick to a healthy nutrition plan that not only leads to fat loss but also increases performance.

Others still find themselves struggling with the proper way to lose weight, look good, and feel good. The key is to eat plenty of protein and fiber with every meal. Both help you feel full for longer periods since they take more effort to digest. Protein is good for the muscles and fiber is important for a healthy digestive system.

The most common sources of dietary fiber include whole grains, fruits,

and vegetables. These are the types of carbohydrates you must consume on a daily basis in order to lose weight. The most common sources of protein include chicken, meat, fish, turkey, dairy, and eggs. A few other weight loss tips: avoid processed foods and foods that come in a box; and drink plenty of water to hydrate your body. Very importantly, combine a solid nutrition plan with daily physical activity. Proper exercise will help you burn extra

calories and will tone and shape your body. Following a simple but specific program like this will help improve your heart and mental health, tone and strengthen your body, and lead you toward a more healthy and fit lifestyle.

By: Ed LorenzoContributing Writer

FACT or FICTION?

Fiction: Fitness experts have concluded that the best time to stretch is after exercising. You should warm up before exercise, but stretching is more effective after the muscles have been exercised.

It is better to stretch before exercising.

At some point, you’re “too old” to exercise.Fiction: Studies prove that elderly people can reduce their risk of high blood pressure, diabetes, osteoarthritis, osteoporosis, and mental decline with a prescribed exercise program.

Running outdoors is safer than running on a treadmill.Fact: Running incorrectly on a treadmill can be just as stressful as running outside, especially if you have knee conditions or are not properly trained.

Fiction: In most cases, pain is a sign of injury. You don’t need to go to extremes or cause yourself pain to get an effective workout; 30 minutes of brisk walking is all you need to achieve results.

“No pain, no gain.”

Fitness tips for your healthy enjoyment by Everyday Life.

Want more Fitness Tips? Check out Everyday Life.

The body is an amazing healing machine. This is my mantra. Nothing in this world is as powerful as the energy from the body. This is why I am so enthusiastic about yoga. I like to view yoga as a self medical checkup and healing boost. In a country where most people rely on doctors or pills for relief and answers, it’s encouraging to remember that all healing takes place from within. Healing just takes the right activation. For any ailment you may have, yoga has a cure. From infertility to indigestion, there is a pose or series of poses or breaths that can restore balance in the body. For example, sitting in proper Lotus pose and breathing opens up over 72,000 energy pathways in the body. The Lotus pose alone can create profound healing in the body and mind. As a physical example, Hero pose, when practiced consistently for 6 months, can actually restore fallen arches, realign knee and hip bones, and improve the appearance of varicose and spider veins. These are just a few examples of specific ailments and corresponding poses to create balance. I became so fascinated with yoga and my own practice that I decided to share my knowledge and creative energies. I currently teach about six yoga classes a week, one of which is on the beach in West Bradenton. There’s something about doing yoga in nature that is especially divine. Perhaps it’s the deep connection to the earth or the fun of watching dolphins dance around in the waves almost every class. Either way, I leave the beach feeling rejuvenated and balanced in mind, body, and spirit.

By: Erin Geraghty-BalentContributing Writer

“The Lotus pose alone can create profound healing in the body and mind.”

Beach yoga heals mind, body, and soul

Erin Geraghty-Balent teaches yoga while enjoying the sounds of the waves. Photo provided by Erin Geraghty-Balent

Rejuvenate your spirit

8 9

While running around town, I tend to pass many of the same familiar faces week after week. My runs

have become a little more routine than I like lately (Payne Park loops and bridge repeats, anyone?). So I thought I’d find out where my fellow runners are heading and why. I have had a love for running since high school, where I ran for both the cross-country and track teams. I completed the first of my five marathons in 2004, finishing the Detroit Marathon in Boston-qualifying time. I moved from Michigan to beautiful Sarasota in 2006 and become a realtor in 2009. I decided to merge my two interests by branding myself as “The Running Realtor.” As such, I specialize in assisting buyers and sellers with real estate transactions throughout Sarasota, particularly in downtown area condos and homes west of Tamiami Trail. Our first runner, Gabriella Keri, is an avid runner and triathlete. She begins her runs at Siesta Key public beach, on the road down to Turtle Beach or the end of the key, then back to her starting point. Depending on where she turns around, the route is about eight miles. Keri likes this route because parking, water, and restrooms are available at both beaches and, unlike running directly on the beach, the route is shaded. This area also happens to be the location of the Manasota Track Club training run on Tuesdays at 6:00 p.m., so come test it out and meet some new friends! Amy Petz, longstanding MTC member and marathoner, starts her route at O’Leary’s. She then runs under the bridge, through the Ritz driveway, up US-41 for a block, through the G-Wiz Science Museum parking lot, around the Van Wezel by the bay, to the anchor at the Coast Guard building, and back.

Are you in a running route rut?Running tips from the Running Realtor

Contributing WriterBy: Allison Werner “Observing Longboat Key in the morning

sunrise, you often see a pink glow on the buildings in the distance,” Petz said. “If the sun is right, several of the Key’s buildings look as if they are on fire as the sun catches its reflection in the windows of the distant buildings.” Zyvonko Smlatic, runner extraordinaire and winner of the Mental Health Awareness 5K, begins at the public parking lot at Lido Beach and runs southbound on the beach to south Lido Park. He likes to take the trail located in the park, which is .72 miles, and runs through the woods and over a bridge. Smlatic runs this trail a couple of times, then runs on the beach another three miles north, and turns around to go back to the wooded area at north Lido. He runs a couple more miles through the woods, then back to the pavilion where he started. The entire route is 9-10 miles. Mackenzie Jones, co-owner of Fleet Feet Sports, has a favorite route that her coach, Bree Maier, discovered. Maier established the route for a 5K tempo course; Jones and her team have added to the route since then. She starts at the store, located at 1830 S. Osprey Ave., then goes down Orange Ave. and left into Harbor Acres. She then follows Harbor Dr., takes a right on Flower Dr., and a right on Hillview Dr. Jones follows Hillview around the triangle (which is actually Vista Dr.), then goes back up Hillview to Orange Ave. and takes another right, which takers her to the Cherokee Park area. Next, she takes a right on Oriole, left on Blue Heron, right on Okobee, left on Cunliff, right on Pleasant, right on Bayview Dr., left on Cardinal and around the corner, which takes her up to North Dr. Jones said running through the neighborhood to Siesta Dr. and into the San Remo area is another option, depending on how long the runner wants to go. “I love these

neighborhoods because the houses are so beautiful and the people are friendly,” Jones said. “It’s great for those days that I just want to run and not worry about too much traffic. I can just run and lose myself in my thoughts.” Jones also said this route offers a decent amount of shade and is near the water, so there is a breeze most of the time. And, she said, she can make the route as long or short as she wants. If the route is difficult to follow in writing, stop by Fleet Feet for one of their organized runs at 6:00 p.m. on Mondays and Thursdays – the team provides a printed route and runners can travel with a group. Maybe learning their paths will inspire you to branch out from your normal path too! All of these members have run marathons and don’t mind some distance, so these routes are meant to be starting points and can be adapted to various distance levels. Happy running!

Allison Werner enjoys running along the water near her Sarasota home. Photo provided by Allison Werner

Cooking with:

Low Fat Taco Soup

Cajun SinsationAvariationontheWeightWatcherstacosouprecipe,thisdelicioussoupisagreatwaytocurbthosecravingsforchimichangasandTacoBell!

1 lb. ground turkey breast1 large onion, diced1 large bell pepper, diced1 poblano pepper, diced1/2 lb. fresh pinto beans (soaked overnight)1/2 bag frozen corn28 oz. can diced tomatoes2 cups beef broth2-3 cloves minced garlic

Salt, pepper, paprika, chili powder, cumin, and red pepper flakes to taste

By: Krista DiTucciEditorial Manager

Ingredients:

Brown the meat with about ¼ of the onion and bell pepper. Use olive oil to prevent sticking, if necessary. While browning, season to taste, using the seasonings listed. When meat is completely browned, drain excess fat. Set meat aside.

Cook the remaining onions and peppers over medium heat with olive oil until onions are translucent (called “sweating”). Add garlic. “Sweat” one more minute.

Add all ingredients together in a large pot and continue seasoning to taste. (Note: go easy on the cumin). Bring to a boil, reduce to a simmer, cover, and cook for at least 30 minutes.

Cooking Instructions:

•

•

•

Massage:As an alternative to modern

prescription remedies, I wanted to discuss some natural healing techniques to relieve many common ailments. Natural healing has worked for me, even with my 10 and 11 year old children. I once rushed my son to the hospital with what I thought was appendicitis. It turned out to be a stomach bug, and he was released with general care instructions and a prescription. The very same week, my daughter fell and mildly sprained her wrist. Thinking it was a broken bone, I brought her to the emergency room and, again, she was released with general care instructions and two prescriptions, one of which was a painkiller. These situations proved to me how heavily we as a society rely on prescription medications, when there are natural alternatives.

The only side effects of natural remedies are continued health and well being. In fact, natural healing has been around for thousands of years, with just as many years of proven results! You don’t have to be of a certain age, weight, or class to reap the benefits. You also do not have to be a guinea pig.

By: Jessica GreenContributing Writer

The Key to Your Ailments

The area of natural healing in which I have the most knowledge is massage therapy. I have been a massage therapist for more than 10 years and have helped a wide range of clients in healing. The youngest person I have massaged was not even born yet, and the eldest was in her 90’s.

Massage is defined as the manipulation of soft tissue. It is a practice that can be used to maintain good health. There are also many different types of massage, and chances are, every therapist has his or her own specific way to do them. It is important to find the right therapist for you and your ailments. It is also very important to remember that proper healing takes time. Most injuries happen over time and are ignored until they can’t be ignored anymore. So, on that note, another piece of advice I have is to listen to your body! You only get one, so treat it with respect.

In addition to maintaining good health, there are many additional benefits that massage therapy brings to the table. The most important benefit is decreasing stress. Stress is one of the highest causes of deadly ailments in the world. The sad part is that stress is 100% preventable. Obviously, massage isn’t going to make all of your

Continued on page 1210 11

stress go away, but regular massage therapy can lower stress levels by 60%. Regular massage therapy can also lower your blood pressure, increase your blood circulation, break up scar tissue and adhesions, increase healing by 50%, increase athletic performance, increase range of motion, alter your mood, put you more in touch with your

body, and undo bodily trauma that may be holding your body back from healing fully. Massage also helps to keep in tune with one of our most important senses...touch!! It amazes me how many people come to me with no prior massage history. Even the elderly woman I massaged in her 90’s – yes, I was her first massage too. It happens all the time. I’ll bet you’d be hard pressed to find a 90-year-old who hasn’t had a French fry, a

cigarette, a pill, or some kind of circulation issue. My point is why are all these other things so acceptable in our everyday lives, and something so natural and proven is an afterthought, a luxury, an extra?

I hope that this article will make you probe into the world of natural healing. Or, if your mind is already open enough, that maybe you share your knowledge with someone else. Here’s to your health!

Continued from page 11

Running is easy, right? If so, that means anyone can just run. That may be true to an extent; however, there are many other factors one must consider when it comes to running. Some of these factors include whether you are an experienced or beginner runner, or if you are overweight or suffer from any medical issues or physical limitations that may prevent or make running more difficult. Running is a good sport and a great means of exercise. Throughout the years, I’ve noticed some people run because it is their passion, and some people run to lose weight. As a coach, I always suggest that you do not view running as your only way to get in shape, but rather a tool in your arsenal toward a fitter, healthier, and sexier you. If you have never run before, do not make the mistake of getting off the couch and deciding to run for miles and miles. Doing so will most likely lead to over training, shin splints, knee pain, inflammation, and other injuries that could be very serious. Whether you are an experienced runner or a beginner, here are a few tips to improve your running and help you get off to a great start:

Are You “Running” Into Potential Problems?

Enjoy your running!

By: Ed LorenzoContributing Writer

Take the terrain into consideration. Flat surfaces are always better when you start. Value your rest/recovery days because you might have soreness in your calf and thigh muscles. As you improve, gradually increase the intensity of your training.

Sprinting, plyometrics, and strength training also help to condition your body. By strengthening your hamstrings, glutes, and lower back, you balance your body’s ability to move forward when you run. Your quadriceps (the front part of your leg), are also important to strengthen since these muscles usually become the primary source when you move forward. Focus on exercises that will help condition your entire leg, such as squats, dead lifts, hip extensions, hip flexion and calf muscles.

Stretching is very important because the more you train, the more tight your muscles become. In order to run better and be free of injuries, make sure your hamstrings, quadriceps and calf muscles are elastic enough.

12

spine is the axis). Rotation C is responsible for changes of direction and rotational production. Rotation is perhaps the most neglected of all pillars, but it is so important because most people spend their days sitting down or lying around and not training their torso stabilizers. Just think about how many muscles in your body need to rotate. Rotating is much more important that just getting rid of love handles, since it relates to almost every other movement patterns mentioned in the above three pillars. In either case, you must incorporate rotational exercises into your program. Examples of such are cable/band lateral rotations, woodchops, bicycle crunches and Russian twists. When considering all four pillars of movement, one can notice the benefits of incorporating all of them together in an

People participate in regular exercise for a variety of reasons. When doing so, most, if not all, who start any given exercise program do so in order to achieve a desired result. Such results include weight loss, endurance or performance training, injury prevention, rehabilitation, or the pure aesthetics and glory of looking good. Most people are not exactly sure how to accomplish their goals or what type of training should be utilized in order to achieve the desired results. Your goals, physical limitations, muscle imbalances, time, commitment, and many other factors will influence the type of training in which you will and should be participating. Frankly, no program is the same, nor is it designed to fit everyone. Marketing companies would like you to believe otherwise. Some of these tactics include fancy ads with sculpted bodies, weird and unsafe gadgets, and cool exercise program names designed to pump you up and make you believe they address your real issues

The Pillars of MovementYou don’t have to be an artist to sculpt your bodyBy: Ed LorenzoContributing Writer

Erin Geraghty-Balent works out with Ed Lorenzo.

Photo provided by Ed Lorenzo

when, in the end, they are most likely useless if not put together in a structured way. Several years ago, I was introduced to the concept of human movement. Today, human movement has been the backbone

of my training programs. It doesn’t matters who I’m coaching – whether it’s a soccer athlete, a group boot camp, a fat loss program to someone with more physical limitations – I have found that, although a client’s program must be designed around his or her specific needs, all must be based on the “pillars of human movement.” And

this concept is what I believe is missing in many training programs from the majority of people who go to the gym or exercise at home. No matter what our ultimate goals may be, we must all address the issues of

body mechanics, mobility issues, strength, and conditioning. Failure to do so will create an environment of muscle imbalance, lack of performance, and poor results, and may lead to injuries. Human movement can be broken down into the following four categories:

(1) Locomotion: The act of moving from one place to another. This movement can take place in the form of running, walking, and jumping. However, keep in mind that if you are doing lots of forward-locomotion cardio on a machine or outdoors, you must still address other planes of motion such as lateral and reverse movements. Unfortunately, many people suffer injuries when changing direction and/or moving in

lateral ways. So it’s important to consider all planes of motion in your training program. Exercises such as lateral drills and side lunges are great examples of such motion.

(2) Level Change: Refers to a non-locomotor’s motion in which your body changes elevation. Level change can go

Photo provided by Ed LorenzoEd Lorenzo demonstrates how to use a weight ball at his gym, Fit Lorenzo in Palmetto, Florida.

from up to down or vice versa. An example would be bending down to pick something up or getting down to the floor. Exercises commonly used to describe this motion are the squat and dead lift. However, there is a combination of movement in pillars when referring to lunges and going up and down the stairs, such as Locomotion with Level Change.

(3) Push/Pull: Push is to press (with arms or legs) on or against something with force to move it away. Pull, on the other hand, is to draw or haul (with arms or legs) something toward oneself. When it comes to exercise, selection balance is the key if you wish to avoid muscle imbalances. An example of this motion would be opening or closing a door. Exercises that describe a push motion would be a push up, an overhead press, a squat, or a leg press. Pulling exercises can include a pull up, any rowing motion, or hamstring curls. It is imperative to understand that pushing and pulling work against each other and with each other. Therefore, proper and symmetrical training is encouraged in order to avoid muscle imbalance. Muscle imbalance can lead to problems such as rotator cuff injuries, back injuries, and shoulder impingement.

(4) Rotation: The act of rotating or turning around on an axis (in this case your

exercise program that will enhance functionality, strength, performance, and reduce the risk of injuries. Most gym equipment typically uses only one of the pillars of movement and barely requires balancing, core strength, or overall functionality. Whether you are performing daily tasks, playing sports, or doing more strenuous exercise, your body requires movement: up, down, forward, back, side to side and rotating. Therefore, performing exercises that enhance mobility and require you to move will give you better overall results, regardless of your fitness and health goals. In conclusion, make sure you are incorporating all four pillars of human movement in your training program. Doing so will improve your body’s functionality, strength, athletic skills, will help reduce the risk of injuries, and will help you craft a better body for the long run. Author: Eduardo Lorenzo

is a fitness and fat loss expert, owner of Fitlorenzo Training Center where he spends his time training, coaching and writing. For more information, Ed can be contacted at www.fitlorenzo.com.

Ed Lorenzo’s bootcamps are available to anyone who is looking to make a change in their size, shape, appearance or lifestyle. This is one of his park camps, which meet two or three times a week. Photo provided by Ed Lorenzo

14 15