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How to fix rounded shoulders

how to fix rounded shoulders

Rounded shoulders are a common problem nowadays that affect a lot of people. In fact, if you’re reading this, there’s a very good chance that you have rounded shoulders.

Today we´ll learn how to fix rounded shoulders through stretching and exercise. It’ll take time to fix your shoulders, don´t expect to correct them just in a couple of sessions.

What causes rounded shoulders?

Rounded shoulders are typically caused by: 
  1. Poor posture habits like looking at computers at work or at school, or looking down at smartphones and computer tablets. Any activity that causes the body to look down and forward for long periods of time can contribute to slumped shoulders. Over time this postural adaptation causes the muscles and fascia to get shorter in the front of the chest. This continuous bad posture results in muscular imbalances between the muscles that pull the shoulders forward and the muscles that pull the shoulders backward. When we slouch, the shoulders roll forward and the neck follows suit, craning ahead of our bodies. This shortens the muscles of the chest and weakens the scapular (upper back) muscles, setting the stage for a hunchback appearance.
  2. Sleep posture can leave you achy if you’re not properly positioned. If you’re a side sleeper, use a pillow that keeps your spine aligned by supporting your head so that your neck isn’t held at an awkward angle. Also, when you lie on your side, your top knee drops, pulling down on your back, so place a pillow between your knees to stay aligned.
  3. Focusing too much on certain exercises: the most popular exercise in the weight room is the bench press. Those whose workouts focus on the bench press at the expense of other muscle groups are susceptible to having rounded shoulders due to the overdevelopment of the pectorals and the anterior (front) deltoids, muscle groups that when they contract can pull the shoulders forward. while neglecting the upper back.
Besides presenting an unhealthy appearance, there are many serious medical conditions that can result from having rounded shoulders. In the short-term, round shoulders cause chronic tension on the infraspinatus and teres minor, making these muscles more susceptible to injury. Another characteristic of round shoulders is decreased mobility in the shoulders, increasing the risk of shoulder impingement and even dislocations. In the long-term misalignment of the cervical spine increases the risk of osteoporosis and disk degeneration (cervical osteoarthritis).
Stretch the muscles that are tight and to strengthen those that are weak will help correct rounded shoulders.

Test to determine if you have Rounded shoulders

  1. Stand up in normal posture in front of a mirror.
  2. Keep your arms relaxed by your side.

If your  palms are facing backward  it may indicate that you have a tight chest and a weak upper back.

how to fix rounded shoulders

If this is the case, and you  have rounded shoulders, then you need to stretch tight muscles:

  • Pec major/minor
  • Subclavius
  • Subscapularis
  • Latissimus dorsi
  • Teres major
  • Upper trapezius
  • Serratus anterior
and you need to strengthen weak muscles because they are not pulling the shoulder back into a neutral position:
 
  • Mid/lower trapezius
  • Rhomboids
  • Posterior deltoid
  • Rotator cuff

Here´s what we´re going to do to fix your rounded shoulders:

It is important that we first release tight muscles to enable the shoulders to be re-positioned correctly.

Stretching

Aim to practice these stretches for 30-60 seconds:

If you have completed all of the above exercises, your shoulders should be feeling much more flexible. Now, you need to strengthen the muscles to keep your shoulders in the correct posture.

Perform 3 sets of 12-15 repetitions of each exercise. Rest one minute between sets.

Now that you know the formula for how to fix rounded shoulders, remember that it can take time to correct them. Just as rounding them didn’t happen overnight, it will likely take some time to correct them.

Any questions? Leave me a comment down below.

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Top fitness tips to succeed this year.

Top fitness tips to succeed this year

It’s the second week of the new year and I think it’s time to offer some of the best fitness tips to succeed this year. According to statistics some have already abandoned. Do not throw in the towel so soon because this is a long distance race.

Set your goals

Many people skip this part and unfortunately, it is key. First of all, reflect on what you want to accomplish and why you want to do it. Paint a clear picture of your objectives and of what drives you. Write out three or four sentences with what your goals are for the year. Keep the language simple and avoid words like “hope,” “maybe,” and “try.” Instead, use words like “will” and “must.”
Read out loud these two sentences and feel the difference:
A: “I hope to lose 30 pounds and maybe workout 4 times per week.”
B: “I will lose 30 pounds and I must train 4 times per week.”
The second statement is much more assertive and is a more powerful message. 
Your goals should be realistic but it doesn´t mean you shouldn´t be ambitious. W. Clement Stone wisely said:
Top fitness tips to succeed this year

And Bruce Lee reminds us:

Best fitness tips
Consider shifting your mindset from goal orientation to path orientation. You are on a journey to get fit. You set your goals but you still have to walk the path. Enjoy your journey and refer to your objectives often to remind why you started in the first place.

Log your workouts

There are a number of reasons why logging your workouts could be beneficial.
Progression. This is the number one reason to keep a training log. Two huge and common mistakes I see in the gym are those who increase their training volume in huge jumps, likely resulting in injury or burnout, and those who stay stagnant at the exact same weights/sets/repetitions for months and months, and wonder why they aren’t seeing any progress. The principle of progression, one of the seven main principles of exercise, states that overload of exercise should occur in gradual progression rather than in major bursts. Keeping track of your workouts will allow you to analyze your progression, as well as ensure that consistent, yet gradual gains are being made.

Motivation. Similar to keeping a food journal, logging your workouts will help motivate you to continue with your training plan. Knowing that must put in a workout before you can record reps or instead leave the page blank, can be enough incentive. Further, physically seeing the weight add up on paper is motivation to continue making progress with your training.

Keep you accountable. Training logs distinguish wishful thinking from reality. It’s easy to fool yourself into thinking you had a great (or horrible) workout, but by writing down what you did, how you feltgoals achieved, etc. this will tell the real story. Training logs keep you accountable for what you’re doing on a daily basis.

Build confidence. Athletes often take a critical view of themselves, always looking for areas that need improvement. Keeping a log of daily success forces you to recognize your progress and success, and this leads to and builds confidence.

Trial and error. After a particularly successful training cycle in the gym where you made gains, or perhaps a training cycle you struggled through. Having access to particular statistics and notes on your training will aid in building future training plans. Keeping a detailed training log enables you to better find the factors in a good or poor performance. For exampleyou may find your performance flattens when you get less than six hours of sleep, or that after a stressful day at work you struggle with your motivation. You can scrutinize what you have done to look for trends or patterns, so you can make any needed changes.

Training diary

The training log is your own personal history of your training and performances. It can, and should, be used to see what works and what doesn’t for you in training to meet specific performance goals. Most athletes and individuals use training logs to keep track of the basics such as the number of repetitions and weight lifted. Limiting your training log to this basic information is only scratching the surface of the potential of what a training log can really provide.
While each athlete should structure a training log to meet their needs, a good training log might include:

  • The facts of the workout such as the number of reps, weight, miles laps, weather, the time of the workout, etc.
  • Goals for the workout and the extent to which each goal was achieved.
  • How you felt, physically.
  • How you felt, mentally.
  • Hours of sleep the night before.
  • The diet the day before, especially the last meal before the workout.
  • What you need to work on in the future based on today’s results.
  • success from the training session, i.e. what you did well or accomplished.
  • These lessons learned or reminders that can be applied to competition.

There is no single training log template that will meet the needs of all athletes. There are e-versions, pre-populated version, the good old notebook. The point, no matter what type of journal/log you useyou need to take the time to develop a training log in a format that you’ll use and will work for you. Your journal should be unique to you. Your thoughts, your workouts, your ideas are going into there. It should fit YOU.

Practice patience and celebrate small successes

Take your workouts week by week or even day by day. Look at Day 1 and focus only on what you have to do that day. Tomorrow you should only be focusing on Day 2. Keep your mind from wandering and letting the overwhelming future lead you astray. So focus on today.
Many people give up on their resolutions within the first seven days because they don’t see the results they want and grow discouraged. 
I think it’s because they don´t notice the small signs of success, the small wins. If you’ve never trained before and followed through for two weeks, that should be recognized. Also, huge results take time. It’s about keeping track of small wins. You may not lose those 10 pounds quickly, but if you lost 2 pounds, then you’re 20 percent closer than you were before, and you are on the right path. That’s great! 
Appreciate the small improvements you’re making, because without them, the big improvements won’t happen. As long as you look forward, figure out how to overcome the obstacles and commit to being the best you can possibly be. Each day you finish, you get one step closer. 
Fitness tips

Get yourself help

What Kris Gethin, The Rock and J-Lo have in common? They all have trainers (actually, Gethin has three.) 
Recently, the Rock posted a photo of himself in “movie-shoot-ready” shape, explaining that it took 18 weeks of extremely disciplined diet and exercise (he travels a lot so will often be found working out at 2:30 AM somewhere).
Also notice in his caption: He has an entire TEAM of people devoted to supporting him.
It’s the Rock’s FULL TIME JOB to be in shape. People pay him money (a lot of money) to be jacked, and then an army of other professionals is along for the ride to make sure he does it.
Regular people often think that:
 
  • this is a realistic outcome for an average person.
  • that they could a pro fit level eating and exercising into a normal life.
  • that they need to do everything themselves, and
  • that there’s something wrong with them if they can’t do everything themselves.
It doesn´t work that way. This is not a normal life or outcome.
No knock on the Rock, but do you think he (or anyone else) would stay on such a strict diet and training schedule if he wasn´t getting paid to be jacked? If he didn’t have a team helping him?
He has kids and a wife. What if he was just a regular dude with a commute and and high-stress job with long hours, and had to mow his own lawn?
 
Don’t know where to start? Just want someone to tell you what to do? There will be plenty of moments with self-doubt, and having the right people in your corner can mean the difference between success and another year of looking back, wishing that you’d achieved your goals. You don´t have to do this alone. Having a trainer will help you stay motivated, hold you accountable, and give your best day in and day out.

Follow these simple tips and make this year your best EVER!

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5 Things You Should Be Doing Before and After an Intense Workout

5 Things You Should Be Doing Before and After an Intense Workout

5 Things You Should Be Doing Before and After an Intense Workout

Exercising is one of the most important habits that a person can develop. Regular workouts help the body to build strength and muscle, fight off diseases and remain healthier overall. While working out is an integral part of losing weight and staying healthy, there are other things that can be done to help facilitate this process. Here are five things you should be doing before and after an intense workout. 

1. Sleep 

When trying to lose weight or gain muscle, people tend to forget the importance of sleep. Even the most dedicated people will focus all of their attention on diet and exercise. While these are two critical components of a great routine, sleep cannot be forgotten. During this time, the body is able to repair worn-down muscles and other cells within the body. Sleep is also a time when the brain can reset to ensure all bodily functions are running smoothly and properly. This recovery opportunity becomes even more important when undergoing intense workouts. The body needs more sleep and rest when more energy is being used. Experts recommend around 8 to 9 hours of sleep per night for adults. 

2. Hydrate! Hydrate! Hydrate! 

Preparing a healthy diet is a critical component of maintaining a good physique and making the most of an intense workout routine. However, many people make the mistake of stopping there and paying no attention to proper hydration. While calories are critical, it can be argued that hydration is even more important. After all, the body can survive for twice as long without food as it can without water. As the primary energy source for the human body, the importance of proper hydration should be clear. It is recommendable to be consuming water before, during and after an intense workout routine. 

3. Stretching 

Exercising doesn’t have to start and end in the gym. There are still exercises and movements that can be performed before and after the primary routine. Those who workout and forgo stretching are on a collision course for trouble. When people exercise, their muscles are being stressed, pulled and flexed. While this stress can promote growth and an increase in strength, there are some other components involved. Before and after a routine, it is important to stretch the body parts and muscles that are involved in that day’s exercises. Refusing to stretch can lead to pulls, tears or other potential issues. Stretching only requires a few minutes of time and can lead to a world of benefits. 

4. Tracking 

It is helpful to imagine a workout routine like a plan of attack. The exercises used during the routine can be likened to specific chess moves. Each movement is a small step towards an overall goal for the workout. Whether the goal is to lose weight or build muscle, each exercise in the workout routine should be working towards that goal. A great way to achieve this plan of action is by tracking your progress. These logs have been proven to increase the chances of people achieving their goals. Planning can be done before a workout by outlining the routine for the day. After the workout, it is important to write down whether the performance lived up to expectations or fell short. This tracking helps individuals to track their progress and make adjustments when needed. Without this overview, people are essentially working in the dark without a clear direction. 

5. Supplementation 

With proper hydration, an intense workout routine and a clean diet, most people would assume their fitness goals are maximized. In reality, there is still more that can be done to help those goals become a reality. Supplements help the human body to receive vitamins, minerals and other components that are hard to get through a normal diet. There is a massive supplement industry that provides these types of products specifically for those undergoing intense workouts. Creatine is one such supplement that can be taken before a workout. Creatine helps to produce more ATP, which is an energy source within the cells. Protein powder is another excellent supplement that can be taken before and after a workout routine. 

Creating a great physique and staying in shape doesn’t have to be complicated. It is important to remember that an intense workout routine isn’t enough. These five habits can be performed before and after a workout help maximize the effects of an intense routine.

Brittany Waddell

Brittany Waddell

Brittany Waddell is a contributing writer and media specialist for RightFit Personal Training. She often produces content for a variety of fitness blogs.

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Make it happen

make it happen, challenge, fitness, chape

Do you look forward to the holiday season as much as we do?

However, worried about gaining weight after all those upcoming festive gatherings?

Thinking about taking back control in 2019?

Getting healthy and fit on of your new years resolutions?

I am delighted to collaborate with  Patty Wolters (Master Coach), in this next challenge that I am sure you will love. 

Sign up NOW for an upcoming new challenge!

You will be supported to start the new year on the right foot, stay motivated and accomplish your goal(s).

Starting January 1 until January 27:

11 days of Workouts + 11 days of Coaching Tips

MARK the date January 1, 2019* in your calendar and sign up NOW:

* Don’t worry… we will start with general information about the challenge, so you will be able to relax the first day of the new year!
You can do the workouts one day later if this works better for you. For instance, you´d workout on Tuesdays,
Thursdays, and Saturdays. You would rest on Mondays, Wednesdays, Fridays, and Sundays.