Cary Raffle Certified Personal Trainer - NYC

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This special report was prompted by your questions since January 5, when The New York Times Magazine featured this article: " How Yoga Can Wreck Your Body ." Before answering the question, here are a couple of analogies, corny or useful? You decide. Exercise is a like a power tool. Learn how to use it and you can make something beautiful, use it improperly and you can cause damage. Learning to use the gym is like learning a new language. It goes better and faster with repetition and as much professional help as you can get to master the basics. Yoga isn't much different from any sort of group exercise class or exercise program, which I wrote about last February . If you carefully select the right exercises for you, do them properly, get rest in between workouts and don't overdo it, you've probably got very little to worry about and will see great results. Make wrong choices and you could be headed for trouble. The idea that anyone can walk into a class...

Every year I'm encouraged to see hundreds of people who succeed in making fitness a part of their lives, and end up better for it. They enjoy a healthier lifestyle, feel better and look better, and hopefully live longer too.   The two biggest barriers I see people encountering are unrealistic expectations and maintaining consistency. It is easy to be discouraged when you don't instantly pick up new things, struggle with the effort, don't see results quickly enough, or find it difficult to work exercise into your schedule. But is there any question that if you do stick with it you will be better off?   Keep these facts in mind to keep you going:   Burn 3500 calories (or eat 3500 fewer) to lose a pound of fat. Exercise at least 150 minutes per week to maintain health and body composition, preferably 30 minutes per day for at least 5 days according to the American College of Sports Medicine. It takes about 16 exercise sessions over several weeks to increase the siz...

FACT #1   - The bigger the muscle, the more calories you will burn working it. And bigger muscles burn more calories at rest. FACT #2  - Resistance training (weights or body weight) builds muscle fibers, Cardiovascular training increases blood flow into the trained muscles (oxygen supply) and can build one muscle:  the heart. FACT #3  - You cannot spot reduce, so select exercises based on their overall effectiveness for best results. FACT #4  - When resistance training, muscle repairs and grows when you rest, you need 24 hours off after working a muscle group. For the next few weeks, the focus is on working the big muscles groups - the primary muscles of the Legs, Back, Chest.  The Arm and Shoulder muscles will get worked along with these larger muscle groups, but we don't need to emphasize them at this time.  Resistance and Cardio training are done on alternating days.  Our goal is to get in 2 or 3 resistance training sessions per week, and car...

How many kinds of pushups can you think of?  A generic pushup is included in the new Jump Start Program - now some of you may pushups a bit challenging, others may find it boring or not particularly challenging.   How do you make a push up harder?  Make it less stable so you have to use your deep core muscles more.  After all, a push up is a plank with an up and down motion. My own clients range from those doing "girl pushups" to those doing push ups on 2 stability balls or 4 medicine balls.  For an illustrated guide to 16 more different variations of the pushup from easier to harder  click here .  

Now is the perfect time to get into peak shape. The weather is cooling and the holiday eating season hasn't yet begun. This issue will give you the tools you need. Measure and Track Body Fat Start by visiting trainercary.com/bodyfat  for a simple online app that measures body fat. All you need is a tape measure and internet access, and you can see where you're at today and easily track progress in the future. This app is reasonably reliable, and can be more accurate than the handheld bio-impedance monitors. Do it with a friend, and track your progress together. Do it in your office and have a competition! If you'd like to learn more about measuring body fat, I've got an in-depth review of bodyfat measurement techniques . When is a Deficit is Good Thing? Calories are a measure of energy. A pound of body fat is equivalent to about 3500 calories. Take in 3500 more calories than you burn, and your body will store the excess energy as a pound of...

Interval Training can help you lose weight, improve performance in running and strengthen your heart. I was recently interview for an article on this subject.  Read more in " The Best Interval Training Technique for You " at Fitbie, produced by the publishers of Men's Health and Prevention magazines.

Whether you've been lifting weights for years, playing sports, competing in marathons and triathlons, playing basketballs or soccer, or just starting out, most of you face the same challenge: transitioning from sitting at a desk in front of a computer all day to physical activity. (The same goes for many other occupations---cops, cab drivers, pilots, and judges are a few examples of people who tend to sit a lot face similar issues. Proper conditioning can help avoid injuries, improve performance, and deliver better results. How? By correcting the postural distortions and muscle imbalances that office work creates.  Read on for the recommended exercises and stretches and links to an illustrated program. The Problem: Public Enemy #1 - The Chair Long periods of sitting can lead to tight hip flexors and weak core, including weak extended gluteals, tight and arched lower back and sagging abdominals. Over time, these imbalances can contribute to lower back pain, difficulty balanci...

Miriam tells me that the men in her office have been doing that pre-packaged structured weight training program that you've seen marketed on television and heard about in the office, and now they've hurt their shoulders.  John suggested that I write about this same program.  My daughter Megan asked if I knew about the high intensity workout videos that they're doing in her dorm.  There are many structured program packages sold today, they pretty much tell you what to do every, give you a log to track progress, and promise great results.  I can't name the programs, but these comments inspired this report. STRUCTURED EXERCISE PROGRAMS WORK  Research has shown that at every fitness level, following a structured exercise program and tracking progress works better than doing an unstructured workout.  XpressLine at NYSC is an example of a good structured program for beginners, and is actually proven by research to be effective.  You'l...

Target the Weak Links with this Simple Program You've probably seen or heard of some of these workouts, kettlebells and sandbags are the rage now.  Other versions may use heavy ropes, beer kegs, sledge hammers, or balls filled with water. The idea is to challenge your body, brain and muscles to produce force under different and more challenging circumstances, to get you out of your workout rut.  This workout, which I developed for a few of my advanced clients, uses typical gym equipment.  It is appropriate for someone who has been working out for a few years, and wants some integrated exercises to target the core, stabilizer muscles and wrists and forearms - the often neglected weak links.  If you've had any recent problems with wrists or elbows (ie, tennis or golfers elbow), these exercises may not be appropriate for you.  Each exercise will use either a body bar or barbell gripped in the center to increase the challenge.  Warm up first, select a mu...

If any of these points apply, then this is the workout for you.. - Stuck on the same machines or exercises for a while and aren't getting the results you want - Advanced your program but need a few new moves to kick it up a notch - Haven't been working out regularly and need to step it up or maybe you're just looking for something different? This workout is appropriate from the beginner/intermediate level and above, and is a total body exercise circuit.  That means you're using big muscles, a lot of muscles and you're working almost non stop to maximize results.  Warm up first, and select or set weights so that you can do two sets of 15-20 repetition of each exercise.  I've given you the basic exercises, and in some cases a progression to make it more challenging. Single Leg Press - This is one of my favorite exercises for people who sit a lot.  Use about half the weight you normally would and pay extra attention to keeping the toe, knee and ...

Yes this sounds almost too good to be true. Interval Training involves alternating between higher and lower intensity in your cardio workout. It could be right for you if you have a good cardio base and want to improve performance or results. If you're just beginning to train, we start by getting your cardio base established first, and prepare your body for the demands of this training. A cardio base is usually established with moderate exercise, 60-70% of your maximum heart rate or a rate of perceived exertion of about 5-6 on a scale of 10*. (A simple estimate of your maximum heart rate is 220-your age, I can give you a better estimate if you give me your age and resting pulse). Research shows that Interval Training burns more calories than training at a steady rate, partly because it raises your metabolism for 2-3 hours after you stop exercising. The scientific term for this phenomenon is EPOC for Excess Post Exercise Oxygen Consumption. It also seems to cause molecular chang...

A snowstorm in February provided a long-awaited opportunity for me join one of Rob's spin classes at NYSC Wall Street --- his classes and my evening schedule are usually totally booked. We followed up with an interview: Q: What's the Goal of Your Class? My classes are tailored to maximize effectiveness in 45 minutes. The focus is high intensity interval training, one of the best ways to maximize results. Q: What Sets your Classes Apart? The thing I'm known for is that my classes simulate an outdoor ride, simulate real hill climbs. To round out the experience and make it enjoyable, I use tailor each song to the exercise, providing a nice rhythm and beat to accompany the ride. Q: How do you keep it going? My classes focus on different areas such endurance, strength with increasing resistance, staying in the aerobic zone. I throw in a kicker - sprints - to get the class into a higher zone, increase heart rate and calorie expenditure, really tax the system. Throughout, I...

How much do I have to exercise? A minimum of 20-30 minutes a day or 150 per week, double that to see real change How quickly can I lose weight? Figure on 1-2 pounds per week for safe, effective weight loss How often can I do cardio? Every day, as often as you like - as long as you're not in pain How often can I strength train? Give your muscles a day off to recover and grow; you can do a total body workout every other day or split the routine and alternate the muscles that work and rest How long does it take to see muscle growth? It takes about 16 strength training sessions over several weeks to see an increase in size How do I increase muscle size? 3-5 sets with weighs that you can lift in a range of 8-12 repetitions What if I just want to tone? Try 1-3 sets with weights that you can lift in a range of 12-20 repetitions How about getting really strong, like increasing my bench press? Usually you'll want to be doing 3-6 sets with a weight that you can lift in a range of 1-8 rep...

Total Body Exercises are the key to this month's programs. By using muscles in both the upper and lower parts of the body simultaneously, you'll burn more calories in a shorter amount of time. Work your abs as you do these exercises. Draw your belly button towards your back to stabilize, strengthening as toning your core as you build muscle. Emphasize the big muscle groups: legs, back and chest. Arm and shoulder exercises are optional and will also incorporate some leg movement such as lunges, squats or stepping up to balance. Do strength training every other day and cardio every day . Don't skip when time is short, even 15-20 minutes of exercise can make a difference and you'll feel much better for it. Holiday Survival Workout for the Gym - Click here . Travel Workout - Click here . It is shown with 2 people using resistance tubes, but you can easily attach the tubes to a door or post. I've included a link to my Amazon.com fitness store , where you can ...

Are you or someone you know in treatment for an injury? Have you completed treatment and entered the post-rehab phase? Are you headed towards your next injury? Nagging pains, problems, and injuries involving muscles and joints are an inevitable fact of life. Joint replacement surgeries are increasingly common. The good news is that a carefully designed fitness program can actually reduce the risk of injury, speed recovery, and prevent re-injury. Choose the wrong exercises, however, and you could be setting your self up for future problems. These postings discuss pre-hab and post-rehab - specialized areas of training that require close work between client, trainer, and often physical therapists and doctors. However, once the issues are identified, your problems can be fairly easy to address. Feel free to let me know if you have any questions, and to suggest future topics.

The following are some brief summary case histories of common problems that you can address in your fitness program, including key things to add and avoid: CASE HISTORY #1: ROUNDED SHOULDERS Likely Injury: Rotator Cuff, Impingement, Biceps Tendonitis Add to program: Chest stretch, reverse fly, scaption, close grip row, external rotation/rotator cuff strengthening Avoid: Overhead shoulder exercise, incline chest press, front row, behind neck exercises CASE HISTORY #2: KNOCK KNEES Likely Injury: ACL/MCL Tear, possibly knee or hip pain, frequent ankle sprains Add to program: Side Lying Leg Lift, Single Leg Press/Squat, Hip stretch, IT Band Stretch Avoid: Adductor CASE HISTORY #3: EXTERNALLY ROTATED FEET Likely Injury: Plantar Fascitis, Achilles Tendinitis, calf cramps, frequent ankle sprains Add to program: Foam Roll and stretch calves, toe raises, side lying leg lift, single leg press/squat Avoid: Calf raises CASE HISTORY #4: ARCHED BACK Likely Injury: Low Back Pain, Disk injuries Add to...

"Pre-Hab" Train to prevent injuries before they happen. It may not be possible to reduce the risk of accidents, but you can train to reduce injuries from other sources such as falling, poor posture, and muscle imbalances. Start with a self-assessment or assessment by a qualified trainer who can help you develop a corrective fitness program. The case histories below present a few common problems that can be observed and addressed in a fitness program, and some suggestions for each. You may have to make some changes to adapt your program to these phases, but you can still have a program that is effective and fun. "Post-Rehab" If you've already had an injury or surgery, you're at a risk of recurrence. Follow a program designed to carefully get your body back into a regular training routine, while preventing a recurrence. The National Strength and Conditioning Association recommends that athletes continue with exercises they did in physical therapy - fo...

Over the past few years, I've shared several corrective programs with blog readers, you can access some of these programs by clicking below. The programs are general and appropriate for most people, however, if you have been treated for an injury you should talk to your physical therapist or doctor and get clearance before proceeding. You can also feel free to contact me for an appointment to develop a more customized program or program for other issues, and for personal instruction. Low Back Pain Program Plantar Fascitis/Shin Splints Rounded Shoulders/Forward Head

PUBLIC ENEMY #1 - THE CHAIR The problem with most People's Cores? Sit all day and the inner abdominal muscles and glutes get stretched out and weak, hip flexors and low back get short and tight...leading to low back pain, poor balance and other potential problems. Then you try to get active and things can really fall apart. The problem with most people's core training programs? 1) too much emphasis on external abdominal exercises (crunches) and hip flexion (knee and leg raises); 2) not enough work on inner abdominals and glutes and stabilization while performing movement; 3) too many seated or lying exercise and machines, especially after sitting all day at work; 4 )inadequate or poorly targeted stretching; 5) lack of progression beyond a few basic exercises and failure to integrate movements with core stabilization. Poor exercise selection can actually cause or exacerbate low back pain. However, an effectively designed fitness program can help protect you from inju...

Here is a list of sample core strengthening exercises at each step. I'll be demonstrating them on the gym floor during Cary's Core Clinic and can help find the right level for you, and I incorporate many of them into the workouts at my Total Body Conditioning Class at NYSC Cobble Hill, Thursdays at 630AM Static Core Activation & Strengthening Integrated Core Training Dynamic Core Training Standing on 1 leg Stand/Balance on Wobble Board Drawing in Maneuver Plank Quadruped with arm and leg raise Side Lying Leg Lift Stability Ball Squat Stand on 1 leg and bicep curl, shouder press/raise, tricep pressdown , row, chest press Balance on Board or Stability Ball and Curl, Skull Crusher, shoulder press/raise, row, check press Quadruped with row or triceps kickback Stability Ball Squat with biceps curls, shoulder press/raise Single Leg bent over row or triceps kickback Step up onto bench, balance and curl or shoulder press/raise Walking lunge with rotation and step to balance on 1 l...

I have two questions for you Are you happy with your current level of flexibility? What are you doing about it? Most people I meet are not happy with their flexibility. Even people who are really flexible seem to want more. Yet, its the last thing most people spend time on. I have even been guilty of this myself. This issue is meant to slightly change the way that you think about flexibility, and give you a step by step approach and some specific tools that can lead you to results - if you take the time and do the work that is needed. You'll probably have questions so feel free to ask . THE PROBLEM WITH MOST PEOPLE'S FLEXIBILITY PROGRAMS The top 5: not doing the stretches that are right for YOU; doing the same few stretches over and over again; not stretching for long enough; using brute force instead of your brain to stretch the muscles; and, neglecting the strengthening component of a flexibility program. So many people try to improve, don't see much progress and every ...

STATIC STRETCHING The most popular form of stretching, where you hold a muscle in a stretched position and gradually allow time for it to extend. Hold for 20-30 seconds, shorter is not effective, longer is not much more effective. ACTIVE ISOLATED STRETCHING is a progression from static stretching, appropriate if you have no postural distortions. These stretches typically are performed in 1-2 sets of 5-10 repetitions, each repetition is held for 2-4 seconds. Some require assistance, be very careful with these, I dont recommend having someone who is not trained assist you with them. SAMPLE AI STRETCHES DYNAMIC STRETCHING is for the fit, and is actually more like exercise than a stretch, and includes lunges, pushups with rotation, walking sideways with a resistance band. PNF (AKA Neuromuscular or Contract Relax) STRETCHING PNF means Proprioceptive Neuromuscular Facilitation, and it basically tricks the brain into lengthening a muscle. A trained professional will alternate between stretchi...

I have a confession to make. From the minute I first see you, I am watching your posture and the way that you move and looking for way to improve you. Are your feet turned out? Do your shoulders round? Or are they elevated? Is your head forward? Does your back arch? Do your knees move in our out? If you answer yes to one or more of these questions, you have muscular or structural imbalances that need to be addressed in your exercise program. In many cases, certain exercises should be avoided to minimize risk of injury, and other exercises should be included to help correct the imbalance. For example, someone with rounded shoulders should avoid overhead shoulder exercises and strengthen the muscles that pull the shoulders back. Posture can be addressed statically, basically in a stationary position, and dynamically, while moving. In addition to casual observations of movement, several assessments allow us to do a more focused evaluation. Here are two of the most common: Over...

There are 29 core muscles that work together to keep the body stable as it generates force, absorbs force, changes direction and moves in multiple different planes of motion. An effective functional exercise program trains your core to do all of this. Rather than training in isolation, we integrate core training into many exercises for other body parts. Ultimately, a core that is stronger while performing movements can improve your overall performance and strength and reduce risk of injury. If your core training program consists mainly of crunches, leg extensions and back extensions, you're working in only one plane and risk overtraining your rectus abdominus. That's the "6 pack muscle" and yes, you can overtrain it to the extent that it increases the risk of injury - and in a way that will surprise you: A tight rectus abdominus pulls the pectorals forward, tight pectorals pull on the shoulders causing them to rotate in, rotator cuff muscles cannot function effe...

Muscles need to be in proper balance to work together optimally. Our posture and movement assessments will tell us which appear to be too active or short and which appear to be underactive or extended. We need to stretch the short muscles and strengthen or activate those that are long or extended. Stretching and strengthening go hand in hand to achieve flexibility; the genera rule is that when a muscle is tight the opposite muscle is extended. Here's an easy way to think about this: those muscles that you sit on all day long, your glutes, are probably asleep; the opposite muscles, hip flexors, are flexed all day long and remain short. The hip flexors can get so tight that they inhibit the glute. So stretch the hip flexors, strengthen the glutes, try not to overdo it on exercises that flex your hips... and you are on your way. Do the same type of assessment and programming for other area of your body.

The following are some selected exercises that some of my advanced clients are doing...you might not be ready for them right now but with consistent effort can work towards them. Feel free to ask me to demonstrate them if you don't know what they are: Tube Walking (Hip Abduction with Band) Reverse fly with Chest on Stability Ball Single Leg Deadlift into PNF Pattern (drawing sword) Single Arm Cable Chest Press/Lunge/Step to balance on One Leg Single Arm Cable Row/Reverse Lunge/Step to Balance on One Leg Lateral Lunge/Balance on one Leg/Biceps Curl Single Arm Cable Triceps Pushdown Kneeling on Bosu Ball Single Leg Box Jumps (Plyometrics) We're generally working in a range of 2 sets of 12-15 repetitions. At the beginner and intermediate level, you might start with a standing cable chest press, progress to one leg chest press, then lunging chest press and so on, until you are ready to do the more advanced version of the exercises. One of my most advanced clients had never exercise...

Think of Body Fat as Your Body's Way of Storing Extra Energy (Calories) and Protecting Itself The scientific term for fat is adipose tissue, your body stores extra energy in the form of fat cells in the adipose tissue. MYTH: When you exercise your body turns fat into muscle, when you stop exercising, it turns back to fat. FACT: Fat and Muscle are separate and distinct. When you exercise you may lose fat and gain muscle, and when you stop you may lose muscle and gain fat. They don't transform into eachother. Some of your body fat is called essential fat because it provides insulation and protects vital organs. Men need at least 2-4% and women need 10-12%. The remainder is called storage fat, and that's what send many of you to the gym. Body fat tends to increase with age.

Body Builders and certain competitive athletes may need to obsess about their % body fat, but most of us just need a simple reliable measurement of progress. There are more than a dozen different techniques for estimating body fat, including infrared and x-ray techniques, and one that involves drinking a radioactive isotope . Keep in mind that any approach gives you an estimate based on various measurements and mathematical formulas, you can't directly measure the fat like you can with weight and height. You would have to go through the inconvenience and mess of removing all the fat from the body, weighing it and replacing it to do that. It is best to look at the body fat measurement over time to see changes, and to have it performed by the same competent person using the same equipment. All of the methods have strengths and weaknesses, and research has been conducted to validate them. Here is a recap of the measurement methods: Hydrostatic Testing - Immersion in a tank ...

There are only 2 proven ways to lose body fat: Burn more calories than you consume or consume fewer calories than you burn. Most of use a combination of both - exercise and watching our diets. What about watching carbs? Sure, if you load up on empty calories your body may crave more nutrition and you'll end up eating more, but protein shakes are also loaded with calories that you may not need. I've got some tips, by no means a complete list but just my personal top 10: Cary's Top 10 Fat Burning Tips 1. Eat a good breakfast. Numerous studies have shown that people who eat breakfast do a better job losing weight and keeping it off. Breakfast skippers tend to make up lost calories later in the day. They don't have the energy to work out as hard, and the body doesn't produce the enzymes need to burn fat during their workout. One theory is that if you workout hard on an empty stomach, the body goes into "survival mode" - sparing fat and burning mu...

Click here for a quick and easy test that you can do in your home, and track results over time. All you need is a computer that is connected to the internet and a tape measure. For more accuate results, schedule a reading with me using body calipers.

by Cary Raffle We start the New Year with resolutions, plans and great expectations. How many of us will stick to our plans and succeed? Research has shown that we are most effective in achieving our goals when they are clearly defined, measurable, achievable, and are realistic but at the same time represent a little bit of a challenge. It also helps to break your goals up into smaller goals so that can have little successes along the way. How do you know what is realistic and achievable? Read on.... Exercise to Maintain Body Composition and Health - the minimum amount of exercise required to maintain your body composition and health is 150 minutes per week, according to the American College of Sports Medicine. This is usually expressed as 20-30 minutes of exercise at least 5 days per week and preferably every day. To avoid risk of injury, ACSM recommends moderate intensity exercise for those not training for athletic competition. Be careful not to overdo it. Working the s...