Introducing ShelterAtHomeWorkout.com

Good news, you can workout at home with little or no equipment

• Improve your mental and physical state
• Overcome the effects of sitting and isolation
• And get a good workout that won’t break you

ShelterAtHomeWorkout.com has examples to help you get started.  

If you need help, I am training clients online, in home and gym, contact me to schedule your time or visit TrainerCary.com.

Strength Training and Type 2 Diabetes

The American Diabetes Association recommends two to three sessions of resistance exercise per week, on nonconsecutive days, in addition to other types of physical activity. Learn more in this article from Idea Health & Fitness Association, which includes exercise tips from me.  Contact me  if you have any questions or want to set up some sessions to develop your personalized program, or visit TrainerCary.com for more information.

8 Cardio Myths

Get the facts about common myths that may be holding back your cardio program and performance.  

6 Best Exercises for Toning Your Inner Thighs

Quoted in this article with tips for toning your inner thighs and strengthening adductor muscles.

Your Personal Heart Rate Training Zone: Quoted on Shape.com

Calculate your personal zone, remember that higher intensity is not necessarily better.

Your "Go To" Workout

It’s that one essential workout that you’ll commit to memory, keep in your back pocket or save on your cell phone. You’ll know the exercises you need to do, the order of exercises; and you’ll easily adapt it to your changing fitness level and goals using the chart below. You’ll get better results too, because you’ll waste less time st the gym - you’ve got a plan and you’re sticking to it.

The program is designed as a circuit of compound or super sets. You work opposing body parts, with continual flow from one exercise to the next, rest only as needed. This maximizes your time and can also help burn more calories each time you Workout.

Beginners focus on building endurance, and do 1-2 sets of 15 repetitions; if you’re doing 2 sets, repeat the super set before going onto the next exercises. If you’re working out on your own, weight selection is trial and error: if you can only do 12 reps, it’s too much weight, if you can do 20 reps it’s not enough weight.

Goal	Sets	Reps	Weight (% 1 Rep Max)	Rest*
Endurance/Beginner	1-2	12-20	Low-Moderate (60-70%)	0-:90
Increase Size	3-4	8-12	Moderate - High (70-85%)	0-:60
Maximum Strength	3-6	1-10	High - Maximal (80-100%)	3:00

*when trading with compound sets, the second exercise is considered an active rest periods

Get Your "Go To" Workout" and feel free to let me know if you have any questions.

Walking to Boost Fitness and Lower Blood Sugar: Breaking News from US News & World Report

Diabetes and Strength Training | Breaking News from US News & World Report

Stretching is Not Enough

If you feel like you've been stretching a tight muscle forever and not making progress, you're not alone.  Most people do static stretches and some myofascial release (foam rolling), either on their own or in stretching or yoga classes.  These are valuable techniques but they may not be enough to get the results you want and may not target you individualized needs.

Muscles become tight from extended periods of sitting and repetitive motion.  Remember isometric exercises?  Exercises where you hold a muscle in a contracted position to strengthen it?

Sit in front of a computer for extended periods of time and you're doing isometrics.  Literally strengthening and shortening the hip flexors, upper trapezius, chest lats, and anterior shoulder muscles.  At the same time, you're stretching and lengthening the glutes, middle trapezius and rhomboids and shoulder external rotators.


If a muscle is tight and short, the antagonist or opposite muscle is extended and relatively weaker.  That's why static stretching and myofascial release is not enough.  A flexibility programs needs to include active stretches and eccentric (negative phase) strengthening of the tight muscles and strengthening of the antagonist muscles .

The charts below show some examples of complete flexibility programs for common complaints.  Additional illustrated programs are available on my website at programs.caryraffle.com.

Unlike classes which take a one-size-fits-all approach, when we work together, we can personalize a program to your specific problem muscles, needs and goals.  We also will ensure proper form and exercise selection.

Contact me  if you have any questions or want to set up some sessions to develop your personalized program, or visit TrainerCary.com for more information.

Tight Calves - Plantar Fascitis - Achilles Tendinitis
Myofascial Release	Calf with foam roller, medicine ball, barbell, other implements Bottom of foot with lacrosse ball or frozen water bottle
Static Stretch	Calf
Active Stretch - Eccentric Strengthening	“Reverse calf raises” or heel drops - emphasize the “eccentric” or negative phase and isometric contraction
Reciprocal - Antagonist Strengthening	Heel raises to strengthen the anterior tibialis (opposite or antagonist muscle to the calf)

Tight Hip Flexors - Often with Arched Back and Knee Pain
Myofascial Release	Quads and hip flexors foam roller and medicine ball especially at the inguinal crease (hip)
Static Stretch	Quadriceps and Psoas, kneel with raised arm to lengthen Psoas
Active Stretch - Eccentric Strengthening	“Butt Raises” on floor or stability ball -  emphasize the “eccentric” or negative phase and isometric contraction
Reciprocal - Antagonist Strengthening	“Butt Raises” Glute strengthening exercises including single leg press and squats, hip extension, lunges

Rounded Shoulders - Often with Shoulder or Neck Pain
Myofascial Release	Chest/pectorals, anterior (front) of shoulders and lats with foam roller or medicine ball
Static Stretch	Chest stretches
Active Stretch - Eccentric Strengthening	Unweighted reverse fly, weighted reverse fly -  emphasize  “eccentric” or negative phase and isometric contraction
Reciprocal - Antagonist Strengthening	Scaption and Reverse fly - ensure shoulders are retracted, on reverse fly emphasize the negative phase when retracted Shoulder external rotation Close grip row, emphasize the “eccentric” or negative phase and isometric contraction when retracted At least a 3:2 ratio of back to chest exercises

Elevated Shoulders - Often with Shoulder or Neck Pain
Myofascial Release	Upper Trapezius, Lats, Rhomboids with Roller or medicine ball
Static Stretch	Neck Stretch - Sternocleidomastoid, Levator Scapula
Active Stretch - Eccentric Strengthening	Scapular Depression - “Reverse Shrugs” on a seated dip machine or dip bar.  Keep elbows straight, raise and slowly lower the shoulder carriage.  emphasize the “eccentric” or negative phase and isometric contraction at the bottom
Reciprocal - Antagonist Strengthening

Tight Low Back - Often with Arched Back
Myofascial Release	Hip flexors, quadriceps, lower back, lats, piriformis
Static Stretch	Lats, cobra for abdominals, piriformis
Active Stretch - Eccentric Strengthening	“Butt Raises” on floor or stability ball -  emphasize the “eccentric” or negative phase and isometric contraction
Reciprocal - Antagonist Strengthening	“Butt Raises” Glute strengthening exercises including single leg press and squats, hip extension, lunges Reduce “Crunches” instead incorporate planks, single leg exercises and other deep core strengthening exercises

15 Minutes Can Get You Better Results and Reduce Your Risk of Injury

Thanks for your readership of my fitness blog. To show my appreciation, I am pleased to offer a complimentary fitness program review .  We will discuss your goals, fitness level, current program and results, and give you a chance to ask questions.  This is a must if any of the following apply:

• you're just starting out or returning
• you've been working hard but aren't getting the results you want
• you've plateaued 
• you've had an injury, medical issue, pregnancy
• you're bored, routine has gotten stale
• you aren't working with a trainer
• you have a special event -- wedding, trip, beach, etc.
• you've been a reader for some time and just have some questions

Please note availability is limited and we need to schedule in advance.