Fit Musician

Forearm Stretch

noreply@blogger.com (Fit Musician) — Mon, 28 Jun 2010 14:00:00 +0000

Forearm Stretch

Hold right arm in front of your body, palm toward ceiling.

Place your fingertips and palm against case/table.

Lean/step back to increase forearm stretch.

Hold for 2 minutes.

This is best done after performances, rehearsals and practising when your muscles are warm to maintain or increase the flexibility in your finger, wrist and elbow flexor muscles.

Erica Jensen

twitter: http://twitter.com/fitmusician
blog: http://fitmusician.blogspot.com/
myspace: http://www.myspace.com/fitmusician

'After-Burn' Workouts for Fat Loss

noreply@blogger.com (Fit Musician) — Sat, 26 Jun 2010 15:48:00 +0000

Does your workout create a huge 'after-burn' to optimize fat loss?

After a workout your body's oxygen consumption remains elevated and requires a higher metabolism to return to it's resting state. In exercise science this is called exess post-exercise oxygen consumption or EPOC. If fat loss is your goal you should be trying to have a high EPOC (after-burn).

Studies have shown that the magnitude (amount of elevation in oxygen) and the duration (length of time the oxygen consumption is elevated) of 'after-burn' is dependent on the intensity and duration of exercise.

Research Review

7 exercise programs that maximize the exercise after-burn for fat loss

Tempo training 70-80% VO2 max for 30-60 minutes (Smith & McNaughton, 1993)
Long slow distance training 60-70% VO2 max for 60-80 minutes (Withers et al., 1991)
Split training 70-85% VO2 max 15-20 minutes x 2-4 bouts separated by 5 min - 6 hours (Kaminsky et al., 1990)
Continuous interval training 80-90% VO2 max for 3 minutes alternating with 30-40% VO2 max for 3 minutes for 30-60 minutes (Kaminsky & whaley, 1993)
Supra-maximal interval training 105-110% VO2 max for 1 minute + 2-5 minutes rest x 15-20 bouts (Laforgia et al., 1997)
Heavy resistance training 2-4 sets, 8-10 exercises, 3-8 reps at 80-90% 1RM, 2-3 minutes rest (Elliot et al., 1992)
Circuit resistance training 2-3 circuit sets, 6-10 exercises, 10-12 reps at 50% 1RM, 30 seconds rest (Murphy & Schwarzkopf, 1992)

Real Life...
Most of us

don't want to commit to 60-80 minutes of exercise for long, slow distance training.
are not in good enough condition to do more than 30-minutes of tempo training without creating new injuries or irritating old ones.
don't have the experience, ability or motivation to push or pull enough weight for heavy resistance training to be effective. (Even high performance athletes need a personal trainer to select the right weight for them because they naturally choose a weight that is too light.)
don't have a high enough aerobic base/foundation to do supra-maximal interval training without extreme nausea.

That leaves split training, continuous interval training and circuit training.

In my 17 years experience as a personal trainer, I have seen ordinary people transform their body through split training (#3), continuous interval training (#4) and circuit training (#7)!

However, I believe that 90 percent of all the exercisers I have ever known are not exercising at a high enough intensity to optimize the 'after-burn' and create change (lose fat and/or gain muscle)!

"Continuing to do what you are capable of won't make you improve."- E. Darden on High Intensity Training

Do yourself a huge favour and find a strength coach or personal trainer*, who has a Kinesiology or Exercise Physiology degree, for an assessment of your cardiovascular fitness (VO2 max) and strength. Have them take you through at least 3 or 4 workouts so that you know what the right intensity is supposed to feel like and learn the correct techniques so that you don't create or exacerbate injuries. Meet with them periodically because you will get complacent with the intensity which does not produce results.

A strength coach or personal trainer* will have you pushing and pulling more that your brain thinks possible but your body will respond and adapt. This overload is the only way to elicit change in your body and create the 'after-burn'. They shouldn't kill you during the first workout though. They should create a progression to challenge your body to adapt and optimize the 'after-burn'.

What are you doing right now to optimize your 'after-burn'?
Which 'after-burn' option above are you most likely to implement?
Please leave a comment below.

Sign up to receive FitMusician tips to keep you on track. Coming soon:

How to find/hire the right personal trainer for your goals, personality and budget. What traps to avoid.
My favourite books and resources for after-burn and fat loss.

~ Erica Jensen, FitMusician
http://twitter.com/fitmusician
http://fitmusician.blogspot.com
fitmusician@gmail.com

************************************

References:

Elliot, D.L., Goldberg, L. and Kuehl, K.S. 1992. Effect of resistance training on excess post-exercise oxygen consumption. Journal of Applies Sport Science Research, 6(2), 77-81.

Kaminsky, L.A., Padjen, S. and LaHam-Saeger, J. 1990. Effect of split exercise sessions on excess post-exercise oxygen consumption. British Journal of Sports Medicine, 24(2), 95-98.

Kaminsky, L.S. and Whaley, M.H. 1993. Effect of interval type exercise on excess post-exercise oxygen consumption (EPOC) in obese and normal-weight women. Medicine in Exercise, Nutrition and Health, 2, 106-111.

Laforgia, J., Withers, R.T., Shipp, N.J., and Gore, C.J. 1997. Comparison of exercise expenditure elevations after submaximal and supramaximal running. Journal of Applied Physiology, 80(2) 661-666.

Murphy, E. and Swartzkopf, R. 1992. Effects of standard set and circuit weight training on excess post-exercise oxygen consumption. Journal of Applied Sport Science Research, 6(2), 88-91.

Smith, J. and McNaughton, L. 1993. The effects of intensity of exercise on excess post-exercise oxygen consumption and energy expenditure in moderately trained men and women. European Journal of Applied Physiology, 67, 420-425.

Withers, R.T., Gore, C.J., Mackay, M.H., and Berry, M.N. 1991. Some aspects of metabolism following a 35km road run. European Journal of Applied Physiology and Occupational Physiology, 63(6), 426-443.

FitMusician Top 5 Exercise Tips

noreply@blogger.com (Fit Musician) — Sat, 20 Feb 2010 00:51:00 +0000

1) Just like music rehearsals, schedule exercise in advance in your calendar. This is your most important appointment of the day. I'm sure you have heard the saying, "If you fail to plan, then plan to fail."

2) Invest in one personal training session per month to develop an effective, customized exercise plan and to be held accountable. Just like in music, regular fitness lessons and guidance is key to remain focused on your goals.

3) If you feel pain during exercise seek professional advice (sports doc, chiropractor or physiotherapist) BEFORE it gets worse.

4) Try different activities, sports and classes. You are more likely to stick w/ activities that you enjoy.

5) To stick with exercise, find an exercise buddy, personal trainer or join a team or class.

Remember, your body is the only place that you have to live in so take care of it.

Erica Jensen

FitMusician

blog: http://fitmusician.blogspot.com/

twitter: http://twitter.com/fitmusician

myspace: http://www.myspace.com/fitmusician

Carrot Stew

noreply@blogger.com (Fit Musician) — Tue, 27 Oct 2009 19:49:00 +0000

Do you want to eat healthier? Try a vegetarian meal once a week.

My house is filled with the aroma of this Carrot Stew!
Try this and share your favourite vegetarian meal ideas below.

Carrot Stew

2 tablespoons oil
1 large onion, sliced
2 medium green peppers, cut in strips (or smaller pieces)
2 teaspoons minced, fresh hot chili pepper, or 1/4 teaspoon cayenne pepper (optional)
4 cups canned tomato pulp or drained stewed tomatoes
1 pound carrots, cut into thick coins
1/2 teaspoon salt
2 cups chick cooked (canned) chick peas, white beans or lima beans (rinse beans thoroughly to reduce gas-factor!)
3 to 5 cups cooked grain (or at least 3/4 cup per person) - e.g. Brown rice, quinoa, Ezekiel bread, etc...

Heat oil in a 3-quart (medium) pot and saute onion and peppers until limp, about 5 minutes.

Add tomato, carrots and salt, bring to a boil, cover and simmer over low heat until carrots are tender, 30-40 minutes.

Add beans during the last 10 minutes.

If sauce is too liquid, remove cover and boil gently to thicken.

Serve over 3/4 cup grain.

Serves 4-6.

From: Nikki & David Goldbeck's "American Wholefoods Cuisine". This has been my favourite vegetarian cookbook for over 20 years. The cookbook is available at Indigo (Chapters) http://bit.ly/Goldbeck and Amazon.com http://bit.ly/GolbeckAmazon . There are no fancy pictures, just tons of wholesome meatless recipes using basic ingredients from a regular grocery store.

Bon appetit!

Erica

~ FitMusician

http://twitter.com/fitmusician

Boot Camp Workout #1

noreply@blogger.com (Fit Musician) — Mon, 07 Sep 2009 02:15:00 +0000

Here is what a first workout might look like (boot camp style).

Important Note: This blog is for educational purposes only. It is not medical advice and it is not intended to replace the advice of physicians or health care professionals. Always consult with your physician before beginning or making changes to your diet and exercise program, for diagnosis and treatment of illness or injuries, and for advice regarding medications.

I recommend that you hire a qualified personal trainer at least for a few sessions to make sure that your technique is safe and effective and to create a customized exercise program.

For descriptions of any of these exercises please contact me fitmusician@gmail.com .

If you live in the Greater Toronto area I would be happy to meet with you for a complimentary consultation.

1. Warm Up
a) Jumping Jacks or Jump Rope x 20 seconds
b) 1/2 Push Ups x 20 sec.
c) Stick-em-up Wall Slide x 20 sec
d) 1-Leg Pelvic Bridge x 20 sec.
e) Plank x 20 sec.
f) Bird Dog x 20 sec.

Rest 1 minute then Repeat 1a - 1f (rest between each exercise as needed)

2. Strength Circuit
a) Push Ups - 30 seconds
b) Split Squat - 30 seconds per leg
c) Mountain Climber - 30 seconds

Rest 3 minutes - drink water then Repeat 2a - 2c

3. Conditioning Circuit
a) Prisoner Squat x 30 sec
b) Plank x 30 sec
c) Cross Crawl x 30 sec
d) 1-Leg Pelvic Bridge x 30 sec each leg
e) Side Plank x 30 sec

Rest 2 minutes then Repeat 3a - 3e

4. Cool Down and Stretching
Stretch major muscles and any areas requiring additional flexibility due to daily overuse. This is especially important for musicians because of one-sided performance / practice positions and long time spent in one position.

~ Erica Jensen, FitMusician

http://twitter.com/fitmusician
http://fitmusician.blogspot.com
fitmusician@gmail.com

Granola Recipe

noreply@blogger.com (Fit Musician) — Sun, 06 Sep 2009 04:15:00 +0000

Do you know what's in your cereal? Here's my favourite granola recipe. When you make it your house will smell amazing.

This granola tastes great with Organic Skim Milk or 1/2 cup dry as a mid-afternoon snack instead of a candy bar or cookie.

Simple Crunchy Granola

Makes enough for breakfast for the next week! Makes approx. 8 cups

Preheat oven to 325 degrees F (165 degrees C).

Mix in a large bowl:

4 cups rolled oat flakes
1/2 cup shredded coconut, unsweetened
1 cup wheat germ
1 cup walnuts, roughly chopped
1 cup sunflower seeds, raw plain (not roasted and not salted)
1/2 cup sesame seeds
1 Tbsp ground cinnamon

Add:

3/4 cup maple syrup
1/2 cup oil

Stir until mixed well.

Spread even amounts into two 9 x 13 inch baking pans and bake for 25-30 minutes, stirring every 10 minutes.

Let cool and store in an airtight container.

Let me know how you like it...

~ Erica Jensen, FitMusician

http://twitter.com/fitmusician
http://fitmusician.blogspot.com
fitmusician@gmail.com

Curry Recipe

noreply@blogger.com (Fit Musician) — Fri, 04 Sep 2009 02:55:00 +0000

Here's a delicious chick pea and veg curry recipe. Enjoy!!!

Everything-but-the-Kitchen-Sink Vegetable Curry

Everyone at work said that my lunches smelled amazing this week!

Cut all of the vegetables first then start cooking. I'm sure that you're going to love this meal so much that next time you'll double the recipe.

Cook in a medium pot following instructions on the package:

brown rice (or any grain) , enough for 2 people

In a large saucepan on medium heat, sauté onions until translucent:

1 small onion, chopped

Add and sauté for 2 minutes:

1 small sweet potato, peeled and cubed
1 large carrot (or 4 baby carrots), chopped
2-3 cloves garlic, minced or pressed

Add and stir well:

1 cup vegetable stock
1/2 small red bell pepper, chopped
1/2 small zucchini, chopped
1 14-oz (398 ml) can chickpeas, drained and rinsed
1 tsp ground turmeric
1 Tbsp curry powder
1 tsp ground cinnamon
3/4 tsp cayenne
1/2 tsp salt

Reduce heat and cover with lid. Cook for 10-15 minutes or until vegetables are tender.

Remove from heat and stir in:

1/4 cup raisins
1 cup baby spinach

Let sit for 5 minutes before serving.

Makes 2 large or 4 small servings.

From "La dolce Vegan!" by Sarah Kramer (a must-have cookbook)

~ Erica Jensen, FitMusician

http://twitter.com/fitmusician
http://fitmusician.blogspot.com
fitmusician@gmail.com

Eating on the Road

noreply@blogger.com (Fit Musician) — Sun, 30 Aug 2009 18:15:00 +0000

I'm on my way to play at a wedding gig out of town. As most musicians learn at their first wedding gig, when they say that food and drinks will be provided for the band what they actually mean is that you will probably get quarter sandwiches made the day before or the morning of the event, canned pop and maybe a cookie.

If you're trying to "lose weight" or stay healthy in spite of your occupation then you need to plan ahead. Here's what I did today.

1) Ate breakfast
Made a shake by blending:
4oz (1/2 cup) apple juice
4oz (1/2 cup) water
1 cup frozen mixed berries
1 scoop Living Fuel greens (high quality protein plus organic greens)
1 Tbsp flax oil

2 slices bread toasted
1 Tbsp soy nut butter (natural)

8 oz (1 cup) water

Skim milk latte

2) Snack
8 oz (1 cup) water
1 pear

3) Large Lunch
Fridge was empty so I ate at Tom Hortons
Large Garden Vegetable sandwich
It's not posted on the menu anymore but it's one of their healthiest sandwiches.
Whole wheat bun, toasted
Swiss cheese
Lettuce, tomato, cucumber
Mustard
1 medium coffee
1 cookie

Bought a 1 Litre bottle of water to drink on the drive and through the evening.

We hit the road for 1.5 hour drive and I had a full belly! There was no need to stop for junk food on the highway.

We played the first of two sets. On our 30 min break the band went to the golf club "bistro" in search of food because it turns out that no food or drinks were provided for the band.

The bistro only had triple deep fried pub food and pre-made sad looking meat sandwiches.

I asked for a vegetable sandwich but was told it would take more than half an hour to make something "special". Since when are vegetables so difficult?

Since I had fuelled my body reasonable well earlier in the day, I decided to only eat a snack (banana and water) and have a healthier late dinner at home.

Lessons:
1) Pre-gig eat well all day
2) Bring healthy water and snacks from home (e.g. fruit, 10-15 nuts or sandwich) so that you don't have to eat junk and sabotage your health and fitness goals.

Yours in good health,

~ Erica Jensen

FitMusician
Fitmusician@gmail.com

Why Exercise?

noreply@blogger.com (Fit Musician) — Thu, 13 Aug 2009 03:54:00 +0000

Benefits of Regular Activity

better health
improved fitness
better posture and balance
better self-esteem
weight control
stronger muscles and bones
feeling more energetic
relaxation and reduced stress
continued independent living in later life

Health Risks of Inactivity

premature death
heart disease
obesity
high blood pressure
osteoporosis
stroke depression
colon cancer

From Canada's Physical Activity Guide,
Canadian Society for Exercise Physiology

http://www.phac-aspc.gc.ca/pau-uap/fitness/pdf/handbook_e.pdf

~ Erica Jensen, Fit Musician

fitmusician@gmail.com
Follow me on twitter FitMusician

noreply@blogger.com (Fit Musician) — Sat, 11 Jul 2009 15:35:00 +0000

Sugar by any other name is... still sugar.

The next time you're thinking about buying or eating something that comes in a package take a good look at the label.

In Canada, ingredients are listed in order of weight. To avoid having sugar listed as the first ingredient, manufacturers have cleverly found ways to mislead us by adding a combination of DIFFERENT sweeteners. The reality is that it's all sugar!

Here are some of the many names for sugar:

sugar
brown sugar
fructose
high-fructose corn syrup
honey
molasses

Big culprits for misleading labelling... have a look the ingredients on your box of cereal. Let me know what cereal you're looking at and which sugars it contains.

Want to Lose Weight?

Sugar, along with fat and salt, make food taste good but they also make you crave more sugar, fat and salt! The result: you will end up eating more than your body needs and you will gain weight! Want to lose weight? Start by eliminating sugar from your life.

For more info on what to eat and what to buy at the grocery store see Food - Grocery Shopping Made Simple

~ Erica Jensen, Fit Musician

fitmusician@gmail.com
Follow me on twitter FitMusician

Personal Trainer - When to call for help!

noreply@blogger.com (Fit Musician) — Tue, 07 Jul 2009 01:49:00 +0000

It's time to call for help from a personal trainer when:

you have a serious goal that's really important to you AND
you're fed up, finished making excuses and ready to do whatever it takes to achieve your goals.

~ Erica Jensen, Fit Musician

fitmusician@gmail.com
Follow me on twitter FitMusician

Chili Recipe

noreply@blogger.com (Fit Musician) — Sun, 07 Jun 2009 14:50:00 +0000

As promised, here is my favourite Slow Cooker vegetarian 3-Bean Chili recipe.

Musicians (and non-musicians): it's easy, cheap and you'll have dinner, plus enough leftovers for more dinners, lunch or even breakfast!

With a slow cooker you just throw the ingredients into the slow cooker in the morning and by dinner time it's ready. If you're not a morning person, put it in the slow cooker dish at night, pop it in the fridge then just take it out and turn it on in the morning. Practice, perform, enjoy your day and have an easy, tasty and healthy home-cooked meal for dinner.

From Candian Living Slow Cooker Cookbook Special, Spring 2005

3-Bean Chili

Blend together:
1 can tomatoes (28 oz)
1/4 cup tomato paste
1 Tbsp chili powder
1 tsp dried oregano
1 tsp dried cumin
1/4 tsp salt
1/4 tsp pepper
1/4 tsp sugar

Add:
1 carrot chopped
1 stalk celery chopped
1 can (19 oz) red kidney bean
1 can (19 oz) black beans
1 can (19 oz) chick peas

Set Slow Cooker to LOW for 8-10 hours

Makes 6 servings

Each serving: 297 calories, 18g protein, 3 g fat, 55g carbohydrate, 14g fibre, 0mg cholesterol, 838mg sodium

%RDI: 10% calcium, 32% iron, 45% vitamin A, 37% vitamin C, 76% folate,

Serve with 1/2 - 1 cup of grains (e.g. brown rice or quinoa) plus a large salad or steamed vegetables.

Notes:

Chili always tastes better as leftovers. Time improves the flavour... unless it's turning white or green!
I add a little more spices but you can figure out what tastes good to you.
Rinse the beans well and you won't experience as much gas.
If you get gassy with beans add Beano to your first mouthful. Available at health food stores.

Let me know how you like it...

Enjoy!!!

~ FitMusician
Erica Jensen

Email: fitmusician@gmail.com
Follow me on Twitter: http://twitter.com/fitmusician
Blog: http://fitmusician.blogspot.com

Food - Grocery Shopping Made Simple

noreply@blogger.com (Fit Musician) — Thu, 28 May 2009 20:19:00 +0000

A big key to weight loss, gaining muscle and/or health is food!

Set yourself up for good food choices by only having good food options at home... then eat at home!

1) Open your fridge, freezer & cupboards and keep:

fresh fruit
vegetables
recognizable protein (e.g. chicken, fish, meat and beans)
whole grains (e.g. brown rice, quinoa and kamut)

2) Make room for healthier food by tossing:

everything synthesized in a factory (i.e. prepared meals, packaged "food", white bread, pasta, etc...)
everything that has a list of unrecognizable ingredients
fast food leftovers

3) Plan your menu for the next 5 days:

Sample Breakfast

Hard Boiled Egg
Fruit 1 whole piece or 1/4 of a melon
Oatmeal or museli (no processed cereals)
1 cup milk
Yoghurt
Water or green tea

Sample Lunch

Leftovers from last night's dinner (your new fast food)
Baby carrots
Celery
Fruit
Water or green tea

Sample Dinner A

Chili - easy to make (recipe to follow in next blog)
Ezekiel Bread (frozen in the health food section) or whole grains
Massive salad (2-4 cups!)
Fruit
Water or green tea

Sample Dinner B

Protein - grilled chicken, pork, fish, 1 cup lentils, chick peas, black eyed peas, etc...
Massive salad or steamed/stir fried veggies 2-4 cups!
Fruit
Water or green tea

Between Meal Snacks

Want something sweet? Try...
10-15 unsalted almonds + fruit (apple, dried apricots or banana) OR
yoghurt + fruit

Want something salty? Try...
popcorn (Smart Pop)

Really hungry between meals? Try...
Eating more veggies at meals OR
Don't let more than 3 hours pass between snacks & meals OR
fruit and protein powder shake - blend well OR
1 slice Ezekiel bread + natural nut butter (e.g. peanut or almond) + fruit

4. Go grocery shopping

Have a snack before you go to the grocery store so that you won't be tempted by all of the junk food. Stay out of the junk food aisles and don't you dare buy any of the junk at the check out.
Take your shopping list and ONLY BUY WHAT IS ON YOUR LIST. This is worth repeating... ONLY BUY WHAT IS ON YOUR LIST!

So go to your kitchen RIGHT NOW.
Keep the healthy food
Toss (or donate) the food that is not getting you closer to your goals
Plan your next 5 days of food by making a shopping list
Go grocery shopping and only buy what is on your list.

For more nutrition tips see Pub Grub 3-Point Plan

~ Erica Jensen, Fit Musician

fitmusician@gmail.com
Follow me on twitter FitMusician

Gyrokinesis

noreply@blogger.com (Fit Musician) — Thu, 21 May 2009 04:10:00 +0000

If you're a horn player, Gyrokinesis can help your breathing and playing immensely.

Based on the principles of Gyrotonics, Gyrokinesis is a gentle form of group exercise and movement that will get you moving your body in ways that it hasn't moved for years.

Each class starts by sitting tall on a chair. Breathing exercises are introduced along with gentle continuous arm or leg movements. Class then progresses to hands and knees and finally the floor.

In yoga, participants hold poses. In Gyrokinesis you will be continuously moving but in a controlled fashion.

Popular in Europe, Scandinavia and in the dance community, Gyrokinesis is not common in gyms of North America.

Some very progressive boutique fitness and personal training studios are now recognizing the value of Gyrokinesis.

If you would like to try a FREE Introductory Gyrokinesis class in Toronto ON Canada, I have organized one for Monday May 25 at 7:30pm at Totum Life Science (King St. W. & Spadina)

FREE Introductory Gyrokinesis class
Mon. May 25 at 7:30pm
445 King St. W. Toronto ON Canada
RSVP to 416-979-2449 or kingstudio@totum.ca

Mention the "FitMusician" blog and receive a FREE 1-week membership.

Now get out there and try something new...

~ Erica Jensen, FitMusician

www.twitter.com/fitmusician

Greener Treadmill

noreply@blogger.com (Fit Musician) — Thu, 19 Mar 2009 20:51:00 +0000

Check out this "greener" treadmill that I just tested. http://www.woodway.com/…oodway.pdf

Mobile post sent by EricaJensen using Utterli. Replies.

Your Questions for the Fit Musician Coach

noreply@blogger.com (Fit Musician) — Thu, 19 Mar 2009 04:35:00 +0000

Musicians are out of Balance

noreply@blogger.com (Fit Musician) — Thu, 05 Mar 2009 04:25:00 +0000

As a musician, your body is likely imbalanced. Playing an instrument or holding a mic while singing is very one sided and repetitive.

A tennis player always uses the same arm repeating the same movements over a over again for hours. As a musician you use your muscle and move your joints in the same way over and over for hours. This imbalanced movement or posture can stress connective tissues and joints, cause instability and eventually create injury and/or pain. Let's measure your shoulder mobility for imbalances.

Test yourself
Stand up tall with your right arm hanging beside your hip. Reach back, bend your elbow and place the back of your hand on your back as high as possible without losing your tall posture. Do not wriggle your hand higher. It needs to stay where it lands.

At the same time reach your left arm straight up toward the ceiling. Bend your left elbow to reach your left hand as far down your back as possible.

Are you able to touch your finger tips together?

If there is space between your hands ask someone else to measure or look at the distance between your finger tips.

Do the same thing with your left hand behind your back reaching up and right arm overhead reaching down your back. Can you touch on this side?

Now What?
If the distance between hands on both sides is the same that's better than a right-left difference.

If you feel pain, get your shoulders assessed right away by a good physiotherapist, chiropractor or sports medicine doctor. They can provide specific suggestions and treatment. If you skip this step you are much more likely to get injured.

Test your right vs left shoulder flexibility and let me know how you do.

fitmusician(at)gmail.com

~ Erica, FitMusician

Push Up Scores

noreply@blogger.com (Fit Musician) — Thu, 05 Mar 2009 03:48:00 +0000

A few of you have sent me your number of push ups and asked "how did I do?". Your improvement over the next few months is really what matters most. Exercise then retest at the start of April and at the start of each month.

If you're still curious to know how you did compared to others send me an email to fitmusician(at)gmail.com and I'll reply with the scoring/norms chart.

Consistent practise makes perfect. Schedule push ups every other day or three times a week, try to do one more each week and you will improve.

Go for it!

~ Erica, Fit Musician

Got a fitness question? Send it to fitmusician(at)gmail.com

Bookmark http://fitmusician.blogspot.com/

How Fit Are You?

noreply@blogger.com (Fit Musician) — Wed, 04 Mar 2009 01:53:00 +0000

If you passed the PAR-Q posted yesterday then let's test your current fitness.

How many push ups can you do? Post your results in the comments section.

Men test on your hands and toes.
Women test on your hands and knees (for now).

Push Up Technique:

Keep your body rigid and hands slightly wider than shoulder width apart.
Have a partner place their fist below your chest or use something that is fist height such as a water bottle or pillow.
Lower your body in a straight line until your chest touches the fist, bottle or pillow.
Count each repetition that touches. No touch... no count.
Two no touches in a row means stop the test.
No pausing and resting in between push ups.

Here is a Video Technique for Push Ups

What are you waiting for? Test your self right now then record your score in the comments section for proof. We'll work on this together and measure your improvement over the next four weeks.

Tomorrow: We'll measure how balanced your musical body left vs. right and front vs. back.

~ Erica, Fit Musician

Step One to Becoming a Fit Musician

noreply@blogger.com (Fit Musician) — Tue, 03 Mar 2009 00:13:00 +0000

Before you begin your Fit Musician exercise program, please answer the following questions to see if you should check with your doctor before becoming much more physically active.

The original questionnaire is The Physical Activity Readiness Questionnaire (PAR-Q).

Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
Do you feel pain in your chest when you do physical activity?
In the past month, have you had chest pain when you were not doing physical activity?
Do you lose your balance because of dizziness or do you ever lose consciousness?
Do you have a bone or joint problem (for example, back, knee or hip) that could be made worse by a change in your physical activity?
Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
Do you know of any other reason why you should not do physical activity?

If you answered YES to one or more questions
Talk with your doctor by phone or in person BEFORE you start becoming much more physically active or BEFORE you have a fitness appraisal. Tell your doctor about the PAR-Q and which questions you answered yes.

You may be able to do any activity you want - as long as you start slowly and build up gradually. Or you may need to restrict your activities to those which are safe for you. Talk with your doctor about the kinds of activities you wish to participate in and follow his/her advice.The original questionnaire is The Physical Activity Readiness Questionnaire (PAR-Q) which you can print and bring to your doctor and/or personal trainer.

~ Erica, Fit Musician

noreply@blogger.com (Fit Musician) — Mon, 02 Mar 2009 05:53:00 +0000

Musicians: Got a health and fitness question?
Contact me at fitmusician(at)gmail.com
(replace "at" with "@")

Pub Grub 3-Point Plan

noreply@blogger.com (Fit Musician) — Mon, 02 Mar 2009 03:31:00 +0000

How is a musician to survive performing in a pub or bar?

"Pub grub" is not usually known for being nutritionally sound.

The smell of nachos and fries are so tempting that you'll need to follow the Fit Musician "Pub Grub 3-Point Plan."

Pub Grub: 3-Point Plan

1) Eat at home

When you're hungry, you will be more tempted to make impulse decisions about food and end up ordering the fried fatty or cheesy foods. Before you leave your house or hotel, eat a healthy balanced meal or snack. Here are some examples that are easy to prepare. They all include lean protein and vegetables that are readily available at home or on the road in a restaurant:

Large salad with chicken, tuna or chick peas (top with vinaigrette dressing and avoid creamy dressings)
Grilled chicken breast (or lentils and rice) plus 2 cups of steamed vegetables - at a restaurant request steamed veggies
Raw veggies with hummus dip (if it's a Mediterranean plate, skip the mini pitas and deep fried falafel)

2) Drink more water

Chances are you're not drinking enough water. Before you leave home or your hotel room drink some water. Take your refillable stainless steel bottle full of water to your gig. Sip on water while you're on stage. Drink more water after your gig/concert instead of alcohol. You'll feel better the next day and your liver will than you for it.

3) Bring healthy snacks

After your show, go directly to your green room (if you're luck enough to have one), storage closet, outside or in a corner to eat your healthy snack before more temptations kick in. Here are some healthy snacks to bring from home or pick up at the store on your way to your gig.

Apple plus 10-20 almonds
Fruit (apple, banana, orange, berries, etc..) plus yogurt
Raw colourful vegetables (e.g. carrots, celery, red pepper, broccoli, etc...)

Before you go to your gig at the pub always practise your "Pub Grub 3-Point Plan" (eat at home, drink more water bring healthy snacks) and you will be on the right path to becoming a Fit Musician.

~ Erica, Fit Musician