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1/25/2017 0 Comments

Mastering Body Weight Movements.

I have noticed something, and I am concerned about what I'm seeing.  

There seems to be quite a few people who can lift heavy weights, but who struggle a great deal with body weight movements.  While these people are certainly strong, what I am seeing is a drastic lack of range of motion, imbalance of strength on one side of the body compared to the other, balance issues, extremely tight muscles and increased lack of flexibility.

It's impressive for anyone maneuver through a tough workout with a lot of heavy lifting, but I'm worried that there is not enough emphasis being placed on body weight movements such as unweighted squats, lunges, glute bridges, push ups, planks etc.  The reason I'm worried, is because this lack of body control, flexibility and balance will likely lead to injuries.  And injuries so often lead to missing workouts and subsequently giving up on a fitness plan.  As a fitness professional, my goal for my clients is to help them establish a fitness plan that they will practice for the rest of their life so that they can achieve health, strength and longevity of life.

When it comes to training clients, I am of the belief that we have to start where we are.  What does that mean?
Starting from where you are means, beginning a fitness program from your current fitness level and building upon that each week.  Your current fitness level can be assessed by an experienced Personal Trainer.  One who can quickly gauge your strength, flexibility, mobility and stability and determine the best training program for you based on where you are in the fitness continuum.  Effective training programs designed to improve strength, flexibility, mobility, and stability PRIOR to heavy lifting, set clients up for long term success.  Not only will you be addressing what needs to be addressed for your safety during workouts and every day tasks, but you will be setting a strong foundation for adding load and lifting with great form and efficiency when you're ready for it.  We have to remember that we can't run before we can walk.

One of the biggest benefits to body weight exercises is the immediate feedback you get internally.  Feedback in noticing imbalances of strength on one side of the body vs the other, or tightness in one muscle group and a weakness in the other.  The heavy weight lifter is likely not going to notice a weakened core, for example.  The person squatting 200 lbs is likely not going to notice tight hip flexors unless they are very experienced.  The person who's new to the fitness game, is going to be so hyper focused on getting that heavy weight lifting session completed, that they're going to miss the signals from their body that clue us in to the potential injuries.  Maybe you don't even care if you get injured?  Right now you don't.  But trust me, you will care when you're sitting in your Dr.'s office waiting to be seen.  

I get it.  You want to lift heavy weights because lifting heavy weights makes you feel like you've accomplished something.  You've seen ripped people post videos from the gym lifting heavy and you want to look like that too.  
I'm asking you to let go of your ego for just a moment.  Let go of what you think you want to look like, and ask yourself what are you really accomplishing by lifting all this heavy weight, when a performing a set of modified pushups is nearly impossible to do?  And what if I told you that you CAN change your body composition with body weight movements?  In fact, what if I told you that you would likely see results quicker if you focused on mastering body weight movements FIRST, with great form, and on all planes of movement, prior to adding weight to those movements?  What if I told you that mastering these movements builds core strength much faster than heavy lifting does?  And what if I told you that core strength is the foundation of your overall fitness and will help you lift with great form and efficiency when the time comes to start lifting?  Look, there's a reason form is important and it's not to look good performing an exercise.  Proper form is for your safety and leads to longevity in your exercise practice.  

Once you get to the point where you are ready to add weight, be sure to check your ego again.  Start light.  As you adapt, increase the weights by a couple lb's at a time.  Keep your focus on good form and moving through the full range of motion of each exercise.  Even once you've added weights to your fitness plan, be sure to revisit the body weight movements on a regular basis.  Think of it as a sort of body check-in and tuning into that internal feedback.  If you do this, you will be in this fitness game, and enjoying it, for the rest of your life.  And isn't that what we ALL want, after all?

Head over to Instagram or Facebook to check out one of my favorite body weight movements in today's posts.  
​
Keep Moving, friends!
Power. Strength. Movement


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1/18/2017 2 Comments

Introducing...  Inspired Escapes!

It's finally happening!  If you've been training with me, if you know me really well or if you just met me for 2 minutes, I've probably told you about my NEW business venture.  Well, after well over a year of talking about it and a massive amount of planning, I am happy to say the execution phase is now here!

While there is some information on this awesome opportunity on the Inspired Escapes links, I wanted to provide you with the complete details here.  And yes, I'm using my blog page to promote something..  This won't happen often, but I make an exception in this case!

Before you read the rest, I have to give a huge shout out and a big hug to my dear friend and brilliant Editor, Heather Martin for her editing expertise on our written marketing piece!  So here it is..  all the GLORIOUS details!

Take a break from your ordinary vacation and discover a new, healthier, more exciting way to travel

Take an Inspired Escapes vacation

On Inspired Escapes vacations, you will find the perfect blend of relaxation, activity, indulgence, and healthy eating—a blend that will leave you happier and more rejuvenated than you’ve ever felt after a getaway
Don’t worry. You can still order the cheesecake, drink the wine, and take the nap. You can also join your fellow healthy travelers for a jog or a Pilates class and maybe have a salad for dinner, or not. Inspired Escapes is about choices and about learning that you can treat yourself while still being mindful of your health. It’s all about balance.


Developed and led by certified personal trainer Melanie Redd and registered dietitian Michelle Ricker, Inspired Escapes will transform the way you think about and experience vacation. You will have no-pressure access to fitness activities and nutritional coaching while you discover a beautiful vacation destination and make lasting memories. You can choose to participate in all or some (or none) of the following:
group workouts
  • group chats about nutrition and proper hydration—on vacation and in everyday life
  • walking or running tours, hikes, stand-up paddling, kayaking, swimming, tennis, golf, yoga, and Pilates
  • sessions on navigating menus and choosing foods that fuel your body—information you can use on future vacations and in everyday life
  • delicious, healthy meals
  • personal training sessions (for an extra fee)
  • one-on-one nutrition counseling (for an extra fee)
There are no wakeup calls for early morning workouts—unless you want them. There are no weigh-ins or food rules. There’s no judgment. There’s just support to help you make choices that feed your body and spirit and bring you the revitalization you deserve from your vacation. We will help you as much or as little as you want and hold you as accountable as you want to be held. 

Experienced travelers themselves, Inspired Escapes guides will even help get registered guests ready for the trip, adding them to a private Facebook page, where they will receive more information about the excursion and tips for preparing.

Melanie and Michelle have been vacationing the Inspired Escapes way for years, and they want you to experience the joy they feel on this kind of journey. Join them. You’ll never travel the same way again. 
Anyone can be a Healthy Traveler—but these trips are especially perfect for

  • people who travel often for business and/or pleasure;
  • people who tend to ditch their fitness plans completely when they travel;
  • people who tend to gain five or more pounds on vacation; 
  • people who return home from vacation often feeling sick or sluggish;
  • people who return home from vacation and tend to restrict foods/calories and punish themselves with excessive exercise to try to offset “vacation damage”; and
  • people who are struggling to establish a solid nutrition and fitness plan.


Your Healthy Travel Guides
Michelle Ricker Michelle is a Registered Dietitian, Nutritionist and preeminent Personal Vitality Expert. She has extensive experience in clinical nutrition, genomics, and fitness. She holds true to her mission to help people live with vitality. Michelle offers customized and digestible nutrition and genetic-based programs, creative perspective on managing change, and goal setting in order to live a life true to your purpose.
Melanie Redd is a certified Personal Trainer, Certified Health Coach and Mind-Body Specialist. As the founder of Power Glow Fitness, Melanie’s mission is to help people of all ages achieve strength, endurance, flexibility, and weight loss/maintenance through strategic exercise and movement programming that is safe and effective. Her goal is to help her clients live their happiest, healthiest, strongest lives through daily exercise, activities and movement. Melanie works with clients one on one, in private groups, and in corporate wellness programs. 
JOIN US!!

2 Comments

1/5/2017 1 Comment

Welcome to Power Glow Fitness!

I hope this first blog post on the NEW Power Glow website finds you, the reader, in good health.   I'm thrilled to share with you my knowledge, experience and passion for exercise and living a healthy life.  Having been in the fitness business for 5 1/2 years now I have learned so much (some of it the hard way), and I am passionate about sharing what I've learned and continue to learn through my own personal practice and through training my clients.  

There are numerous hot topics in the Fitness Industry!  Some of my favorite hot topics and some of the things I will be blogging on are: Healthy Travel, Outdoor Exercise, Exercise and Aging, Finding the perfect program FOR YOU, and youth exercise to name a few.  I will also be posting on various forms of exercise from traditional strength training to some of my favorite workout products such as TRX Suspension Trainer and the BOSU Ball.   I  will be doing posts on my journey with Pilates as well as sport specific training.

I hope that you will find these nuggets of information helpful to you as you continue on YOUR fitness journey.  I welcome your comments and questions as well and if you would like to ask a question privately, click on the contact button on any of the tabs on this site to be directed to my email.

The first "topic" blog will go up next week so stay tuned!

Remember to eat well, always keep moving and NEVER give up!

Love,
Melanie 

​Power. Strength. Movement




1 Comment
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    Melanie Redd

     Owner.
    Certified Functional Strength Coach Level 2
    ​Certified Personal Trainer
    Certified Health Coach Certified Functional Movement Specialist
    ​Corrective Exercise
    Strength & Conditioning Coach
    Mobility and Stability expert
    Athletic Performance
    ​Injury Prevention.

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