Ever have the urge to just jump as high as you can to touch the basketball rim?  Or try to grab the chin-up bar on your own because you didn’t have someone there to hoist you up?  Well, you don’t need those special Jimmy shoes to improve your vertical leap (random Seinfeld reference).  Plyometric movements are perfect for not only increasing you jump and power, but for optimizing your overall performance and strength.

Plyometrics, which means “to increase,” involve explosive jumping movements.   These types of exercises are unique in that they work the muscle is more ways than one.  They require your muscle to quickly contract (concentric muscle movement) and then quickly lengthen (eccentric muscle movement).

Training muscles in both their shortened and lengthened states conditions them to have more controlled power in reactive movements, while preventing injury at the same time.  However, it is strongly recommended that only conditioned athletes and gym-goers execute this form of training.  Beginners and fair-weather exercisers could experience injuries to the muscles, tendons, or even bones if performing plyometrics improperly.

So, to learn how and when to incorporate Plyometric exercise into your fitness program, check out this week’s Made Fit TV podcast.  I show you the basic movement of a squat jump, while kicking it up a notch with other variations for an even bigger challenge!

Every week I get many emails that consist of questions and concerns regarding health, fitness, and nutrition.  Being a personal trainer in the Detroit-Metro area, I reach many clients one-on-one.  But through www.MadeFitTV.com, I am able to reach all of you - and I love that!

In this week’s Made Fit TV podcast, I explore the critical topic of bad eating habits, in children in particular.  I also explain how you can better your eating with simple life style changes.

Also, ever wondered what weights to start with when beginning a weight-training program?  I’ll teach you how to find out what weight works best for you and your goals.

If you’re the typical working American, you may run the risk of experiencing some type of back pain or injury at some point in your life.  Between the long hours hunched over a computer, hours stuck in traffic, laborious house work.. something is bound to tweak.

There is a very large spectrum of back injuries and pain - which makes diagnosis and treatment a very touchy thing.  And the causes are just as varied.  Sedentary lifestyle can lead to improper posture that may contribute to pain.  Repetitive movements and overuse can lead to wear-and-tear.  Failure to use proper form while exercising or during an activity can also lead to injury.  And then some of us are lucky enough (sarcasm!) to be pre-disposed to back problems through genetics.

If you’re not already seeing someone and you suffer from back pain or injury, consult an orthopedic specialist NOW!! But, if you are someone who wants to take preventative measures in caring for your back, check out this week’s new Made Fit TV episode.  I address the key elements that can be controlled in your favor in keeping your back healthy and pain-free.   Print off the notes below to reference during your workout!

Flexibility

1.) Low Back Stretch with Pull

• Sit on a chair or fit ball with legs parallel to each other and feet facing forward
• Round your back and bring your head below your knees, clasping your hands under your knees
• Breathe normally and hold for 20 - 30 seconds
• Next, pull your chest up and away from your knees while still keeping your back rounded and hands clasped, holding for another 20 - 30 seconds

2.) Twisted Hip Stretch

• Lie down on your back with arms extended at your sides
• Keeping your left leg straight, bend the right leg and twist it, aiming your knee toward your left shoulder
• Twist your torso to the left while keeping your right hip against the floor the best you can
• Hold for 20 - 30 seconds and repeat on the left leg

Balance & Stabilization

1.) Fit Ball Single Leg Raise

• Sit on the fit ball with legs parallel to each other and feet facing forward, hands on your hips
• While maintaining a straight back, slowly lift your right knee straight up and then slowly lower it back to the ground
• Repeat on the left leg, alternating legs for a total of 20 reps per leg

Strength & Functionality

1.) Wall Deadlift with Shoulder Blade Contraction

• Place your back against a sturdy wall and place your feet hip-width apart and slightly in front of you
• Using light to moderate weights in each hand, place arms straight down in front of you
• While maintaining a straight back, bend your legs and slowly lower your torso by bending over at the hips and keeping your butt against the wall
• When torso is at or near parallel to the floor, keep your arms straight down and squeeze your shoulder blades together for a count, and then release
• Return to the starting position while keeping your back straight and butt against the wall, repeating the movement for a total of 12 - 15 reps

There aren’t many things in this world that are better than a warm, gooey, fresh baked chocolate chip cookie melting in your mouth.  But, too much of this indulgence will sabotage your fitness program!

The average fresh baked chocolate chip cookie contains at least 100 calories, and is packed with butter, 5 grams of fat (including 1.5g of saturated and 1g trans), 13 grams of simple carbohydrates, 8 grams of simple sugar, and only one measly gram of protein.  And, that’s only if you actually make the cookies based on their recommended size.  I guarantee that your average batch of cookies are bigger when you make them.  Mine sure would be!

Not many people can only eat ONE cookie.  Hell, we’re practically struggling not to polish off the raw dough before we stick it in the freaking oven!  Plus, the ingredients like the butter,  white flour and sugar will spike your insulin, contributing to fat-storage and fatigue.  Rather than taking the approach to deprive yourself until you lose control, replace your chocolate chip cookie recipe with my Double Chocolate Protein Cookies.  They contain slow digesting complex carbohydrates, healthy fats, lots of protein, and minimal sugar.  Watch this week’s Made Fit TV episode to see how simple they are to bake.  Print off this recipe below.

Double Chocolate Protein Cookies

Bake time: 10-12 minutes

Serving size: 20

Ingredients:

1/4 cup Splenda brown sugar blend

1/4 cup unsweetened apple sauce

3 egg whites

1 tsp vanilla extract

1 tsp cinnamon

3 cups oats

1/4 cup whole wheat flour

1 cup chocolate protein powder

1/2 cup chocolate chips

1.) Pre-heat oven at 350 degrees

2.) Beat together the egg whites, apple sauce, brown sugar blend and vanilla

3.) Gradually mix in oats, flour, protein powder and cinnamon to the above combination, stirring well before adding in the chocolate chips

4.) Drop a table spoon of the cookie mixture onto a non-stick lightly sprayed cookie sheet, baking for 10-12 minutes

1 cookie = 170 calories, 3.5g fat, 18g carbs, 7g sugar, 13g protein