Maybe you made a New Year's resolution. Perhaps you have a special event coming up. You may just have woken up one day and realized that you aren't at the place you want to be with your overall health and wellness. For whatever reason, you start a training plan. It's going great, and you begin losing weight and building muscle. You stick to what works for several months, and end up hitting a plateau. Now the weight stops melting off. Maybe you even gain a little back. Suddenly you're having trouble getting back to that state you were in at first, with the type of strength and endurance gains that you were seeing so quickly at first. This is a natural result of becoming fitter. Your body adapts to the demands placed on it, and it requires new stressors (new movement types, training intensities and styles) in order to yield fresh weight loss and muscle gain.

Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time. ​

Periodization is known to have been used in sports as far back 2nd century AD, when Galen and Philostratus developed training theories which laid the foundation for contemporary training periodization in order to excel at the Olympic games. Galen in particular implemented the idea of building strength without speed and speed without strength, and then using intense exercises to combine both elements after they had been trained individually.

In the 20th century, a couple of fresh faces offered up the bones which would eventually meld together to form modern periodization.

A factory supervisor named Frederick Winslow Taylor founded the Principles of Scientific Management which laid out a systematic method of organization and planning in order to achieve the best outcomes in the most efficient manner.

Hans Selye was an endocrinologist who studied non-specific responses of an organism to stressors. He identified two types of stress:  eustress, which generates beneficial muscle strength and growth; and distress, which leads to tissue damage and disease. 

Selye's General Adapatation Syndrome (GAS) model describes predictable way the body responds to stress, outlined in 3 phases: the alarm stage, where the body isn't sure of what's happening and provides a burst of energy (also known as "fight or flight"); the resistance stage, where the body attempts to fight back by adapting to the stressor (muscle growth and improvement); and the exhaustion stage, when the long-term stressor is not removed and the body has depleted all of its energy (over-training). Speaking in terms of the GAS model, the principle of periodization is used to prevent over-training (the exhaustion stage) and keep the body constantly adapting to new stressors (the resistance stage) in order to consistently achieve beneficial results.

Modern periodization combined  the principles of Taylor and Selye with Soviet 5-year plans. It originated in Russia after the 1956 Olympic games and is credited to sports scientist Lev P. Matveyev. After its initial implementation, Romanian sports scientist Tudor Bompa further expanded its scope.

In more recent years, GAS has been criticized as a basis for periodization theory because it describes response to a general stressor and was not created specifically for fitness training. As a result, two new models were developed: the Stimulus-Fatigue-Recovery-Adaptation (SFRA) model which states that training stress is dependent on many factors such as intensity and volume of training; and the Fitness-Fatigue model (also known as the Impulse-Response model), which suggests that fitness and fatigue are inversely related and thus strategies that maximize fitness and decrease fatigue are most optimal.

The SFRA model can be seen in the progressive overloads found in strength training and the implementation of rest days in order to give your body time to recover. A well-known example of the Fitness-Fatigue model is tapering, where training volume is dialed back in order to eliminate fatigue and express maximal strength, power and endurance leading up to a fitness event.

There are several proven benefits to utilizing a form of periodization in your workout cycles, as follows:

• Maximizes both general and specific adaptations due to the cyclic structure, meaning that your overall fitness improves as well as the specific attributes you are training up;
• Optimizing performance over a specific period of time;
• Management of fatigue, reducing risk of over-training and injury;
• Individual tailoring for your time constraints, training age and status, and environmental factors;
• The cumulative effect of months and years of these cycles produce dramatic results;
• Eliminating boredom by introducing variety;
• Eliminating the plateau effect by constantly giving your body new stressors to adapt to.

A study performed at the Human Performance Laboratory at Ball State University has shown that a periodized strength traning program can produce better results than a non-periodized program. It was published in Medicine & Science in Sports & Exercise in 2001 and its purpose was to determine the long-term adaptations associated with low-volume, circuit-type training vs. periodized, high-volume resistance training in women. These effects are also seen in periodized cardiovascular training as well, so regardless of the type of training you perform, periodization will accelerate your progress.

There are 3 types of periodization cycles: a microcycle is a period up to 7 days; a mesocycle is anywhere from 2 weeks to a few months; and a macrocycle is the overall training period (usually a year).

Training programs placed on an indefinite loop (i.e., for general health and wellness not tied to a specific event) use 1 week for the microcycle, 1 month for the mesocycle, and 1 year for the macrocycle. If you have a hard deadline (such as an event), however, your cycles will change according to your needs.

Before discussing how to use periodization in your own workout cycles, it's critical to go over some of the fundamental concepts:

• A training stimulus needs to be big enough to push you into the "resistance" phase, but not so big or long-term as to lead to exhaustion. Therefore, training stimuli need to be changed periodically.
• Each phase of training should be devoted to a single physical characteristic, or a narrow range of characteristics. Training too many physical qualities simultaneously will decrease the rates of adaptation for all of them while increasing risk of exhaustion. This concept also supports the idea of cycling training goals.
• Training load can be progressed over time as prior exposure to a stressor allows one to tolerate a larger stressor in the future without experiencing exhaustion.

The National Academy of Sports Medicine (NASM) uses the Optimum Performance Training (OPT) model. ​Clients of a NASM trainer will work on different aspects of physical fitness according to their goals on a periodized cycle. These cycles focus on certain key elements of fitness as shown in the diagram below. As a client progresses through cycles of the OPT training phases, their training intensities and loads increase per the aforementioned concepts.

Stabilization endurance refers to your base fitness and works on improving your balance, coordination, endurance and core stabilizer strength. This is also where corrective exercise is performed in order to ameliorate muscle imbalances, posture and general stability and proprioception.

Strength endurance trains up muscle strength while still working on your core stabilizers and endurance.

Hypertrophy cycles focus on muscle growth using high volume with short rest periods.

Maximal strength increases the recruitment of more motor units, rate of force production and motor unit synchronization. This is more sport-specific and often a main focus for bodybuilders and powerlifters.

Power​ refers to explosive energy adaptation used in sprinting and powerlifting. This is another sport-specific focus that is not often implemented by those seeking general fitness benefits.

The above categories of training are employed in different periodization models according to preference, need, and how the body responds to each. ​The most common models are linear (traditional) periodization, block periodization and undulating periodization.

LINEAR PERIODIZATION

This refers to the system developed back in the 50s and 60s by Matveyev and later honed by Bompa. When using this form of periodization, the training volume decreases over time while training intensity and load increase over time with a taper at the end leading into the next cycle.

UNDULATING PERIODIZATION

This is a training structure in which volume and intensity/load both go up and down repeatedly over time. There are two primary subcategories: weekly undulating periodization (WUP) and daily undulating periodization (DUP).

WUP fluctuates in volume and intensity each week. So if in a linear/traditional style you would lift 70% 1RM (one rep max) on week 1, 75% on week 2, 80% on week 3 and 85% on week 4, a weekly undulating approach may instead be 70% on week 1, 80% on week 2, 75% on week 3 and 85% on week 4. Rather than simply increasing each week, the intensity goes up, down, up, down.

A daily undulating periodization style would mean that if your weekly intensity is 75% 1RM, your first session that week might be 70% and your second session 80%. The overall intensity will equal the week's scheduled load, but how you reach that goal within the week is through a series of different intensities.

BLOCK PERIODIZATION

This style of programming was originally designed for sports that had more than one major competition or event per year. It is more generally described as having a block focused on strength endurance, followed by a block focused on hypertrophy, following by a block focused on maximal strength, followed by a block focused on power and velocity (followed by a competition block if a team sport athlete).

For years, periodization theorists (and enthusiasts) have argued about which model is the best (and why other models are inferior), which is why the research has treated them as separate concepts.

If you're working with a personal trainer or following a pre-made fitness program, you are already working within the periodization model. However, if your workouts are independent of this form of guidance, you can style your plan using periodization methods by considering the factors below:

• Choice of exercises;
• Order of exercises;
• Resistance/load;
• Number of sets per exercise;
• Number of exercises per muscle group;
• Repetitions;
• Type of contraction;
• Speed of movement;
• Rest periods between sets;
• Rest periods between training sessions;
• Nutritional status

​
Most sports utilize 12-week cycles, meaning that the training style and focus remains the same for 3 months and then changes using any number of the above-listed variables. If you have a particular event in mind, however, your cycle duration may change.

Depending on your starting fitness level, you may need to cycle between the first two phases of training (stabilization endurance and strength endurance, as described above) a a few times before progressing to the hypertrophy stage. For general weight loss and fitness, you will remain in phases 1 and 2 for most of your training. You may vary any of the aforementioned factors in order to provide variety within that scope, however. A few ideas for starting your own program design can be found here. There are all kinds of periodization samples and mock-ups online, with a variety of theories behind each. Take the time to find what works for you -- or seek out a personal trainer to assist in your personal programming.

Every training plan and trainer says the same thing: consistency is key​. The problem lies in the following: For professional athletes, their lives revolve around training. For everyone else, training revolves around their lives. 

What I mean by this is simply that life happens​ and sometimes things come up which interrupts your perfect training schedule: work gets busy; you get sick; your kids get sick; vacation; family joys or crises happen; and so on. Unless you are a professional athlete, this means your training will drop back or be put on hold until things clear up again as working out is not your first priority. Here are a few important things to remember when things come up:

• Don't beat yourself up. Guilt is a common reaction when you have a workout schedule -- created by yourself, your trainer, your fitness club, etc -- and you miss something (or several somethings). If you missed because you felt under the weather (refer back to my blog about training when sick), your family needed you, or otherwise your chores and duties kept you away, then you have valid reason for skipping a workout.
  
• If you missed because your heart wasn't in it or you felt bored, it may be a passing issue. If it becomes chronic, you may need to reconsider you plan; you should also look beyond the workout to what in your life is coloring your perspective about your workouts. Wellness isn't just your activity level and nutrition.
• DO NOT TRY TO 'MAKE UP' MISSED WORKOUTS. Adding more workouts into a smaller number of days creates the potential for injury, soreness and excessive fatigue, which could lead to another loss of time.
• If you miss 3 or fewer days, you can return to training as if there was no lapse.
• If you miss 4 days to a week, you will need to consider that lapse as a rest week. Your schedule will need to be adjusted accordingly. If you were to perform peak workouts during the time you missed, especially if your time off was due to illness these will need to be delayed and plugged in later in the training program.
• Upon returning to exercise after less than a week off, you may see an increase in heart rate and perceived exertion at common output levels depending on whether your lapse was due to sickness. In this case, your training plan will need to be geared down to build your endurance and strength back up again. The degree of adjustment will vary depending on the severity of your condition.
• If you miss more than a week, your training plan will need to drop back as many days as you missed. If you missed 10 days and left off on the 18th of the month, count backwards 10 days and start training over again using the plan for the 8th of the month. In some cases especially if you were sick, you may need to drop back even further; be sure to listen to your body. For longer lapses (2 weeks or more), be sure to perform an updated fitness assessment so that your programming is accurate for your current fitness level.
• If you were in a base phase of your program, lapses in training can generally be handled more leniently. The further along in your plan you were when you missed workouts, the more likely you will need to drop training back as outlined above.

As fall marches on toward winter, it's important to dress properly for your workouts in order to ensure that you may continue training without injury or excessive discomfort. Unless you live in a climate which is mild year-round, the chill of the latter half of the year can present a challenge -- sometimes even a roadblock -- to the maintenance of your usual fitness regimen. Today we'll go over some tips on what to wear, how to layer and how to train as the seasons become cooler.

The main thing to remember about training in the cold is that the key is layering clothing made of technical materials. 

There are two main methods of dressing for colder temperatures, but what I will describe today is the "Wicking Method" as I find it to be the most common, most popular tactic. For more information on the "Sauna Method," check out this TrainingPeaks article.

DON'T WEAR COTTON.
Cotton is great for towels, but terrible for training gear because it absorbs water and sweat and retains it. There's nothing worse than having cold sweat rubbing up against your skin when you're exercising outdoors in the winter (or any time of the year, let's be real). 

Tech materials such as nylon, polyester, spandex, polypropylene and any number of blends wick moisture away which keeps you drier and warmer. They also tend to dry much faster than cotton. If you'd still prefer a natural material, wool is a good choice.

Everyone's cold tolerance is different, as is each person's workout. Someone from Minnesota can handle the cold much better than someone from South Florida. And if you're doing a long run for several hours outside, your needs will be different from someone who is attending an hour-long bootcamp session. A good rule of thumb is to add 20 degrees to the outside temperature to calculate your "training temperature," which is how warm you feel once moving. This doesn't take into consideration the humidity (rain) or windchill, and it's dependent on body size, training intensity and duration of exercise. Smaller people or those working out for a short or easy session should only add 10 to 15 degrees to estimate training temperature.

It's best to try out the information listed below and adjust as necessary for your training needs. Rather than a single thick layer, it is always better to wear several thinner layers so that you may adjust as needed during your session.

​Your base layer can be any sleeve length which works for you, but should be made of breathable tech material. It is best if this layer is form-fitted. Your outermost layer should be condition-appropriate: if it's windy, wear a windbreaker or wind vest. If it's sunny, opt for fleece, wool or another cold weather shirt over your bottom layer. Consider arm and leg warmers, particularly if you are a cyclist. Swimmers should consider a long sleeve rash guard to provide an extra later of insulation if they have trouble keeping warm. When it's raining, be sure to always wear a waterproof outer layer.

A great deal of heat escapes from the head, so the colder it gets the more you will want to consider protecting your head and neck. Hats and beanies/skullcaps are warmer than headbands. Turtlenecks help keep your neck warm and protected, but neck gaiters/buffs can be used to protect your face and may also be removed once you warm up. Balaclavas, in addition to making you look like a ninja, provide extra protection for your entire neck and head including your face.

Your hands and feet are most likely to get cold quickly as when the temperature drops your body relocates much of the blood to the core to preserve your internal temperature. This can help protect against hypothermia, but leaves your extremities prone to frostnip (skin numbness or tingling due to cold) or all-out frostbite (damage due to freezing skin). Depending on the temperature, consider gloves or mittens that provide appropriate insulation. If it's particularly cold you will need a glove liner as well. For the feet, be sure to use socks made of tech material or smart wool. Cyclists may consider neoprene booties, toe covers or shoe covers. 

If you're training in the snow and ice be sure that your shoes have a good grip. If running in snow, try vapor barrier or waterproof socks (SealSkinz is a good brand); another option is to wear a plastic bag between your socks and shoes. 

As it gets dark earlier, be sure to wear reflective clothing or add lights and reflective straps or a vest to your outermost layer. You will also want to keep dry, warm clothes on hand in your car or at your starting point so that you may immediately remove your wet training gear.

Athletes who routinely consume water or sports drinks in the summer heat are much less likely to do so in the colder months. Cold weather is often drier, especially at higher altitudes. More fluid is lost as vapor through breathing. Cold also suppresses thirst so athletes don't think they need as much water. Failure to drink carries the same risks in the cold as in the heat: dehydration, bonking and even fatigue-related injury, so it is critical to establish and execute a hydration schedule during the winter months. 

Drink water or a sports drink during all workouts lasting longer than an hour on a schedule of 4-6oz every 10 to 15 minutes. Consider heating your drink of choice before heading outdoors to make it more palatable, as many do not drink because they don't wish to feel cold.

DON'T WAIT UNTIL YOU ARE THIRSTY TO DRINK!

When your body temperature drops, your appetite is stimulated as your body attempts to entice you to consume extra food to keep it fueled and warm. If you become chilled during your winter workout, you will likely find yourself craving more fuel than usual. Due to thermogenesis, 30-60 minutes after you eat your body generates about 10% more heat than when you have an empty stomach.

Cold weather itself does not increase calorie needs and you don't burn extra calories unless your body temperature drops to the point that you begin to shiver. However, your body expends a lot of energy warming and humidifying the air you breathe when you exercise in the cold. If you are wearing a lot of extra gear -- skis or boots, a heavy parka, snow shoes etc -- then you will expend some extra calories from carrying the additional weight but the extra clothing of your average winter runner will not affect nutrition requirements.

Although more calories are burned when the air is especially cold and dry and snow, ice and slush makes your muscles work harder, in milder winter weather your nutrition needs are predominantly affected by your ability to dress properly for the weather. If you're consuming considerably more calories thank usual in temperatures above freezing, you probably need to adjust your training gear.

These days everyone uses computers to some extent or another. For those whose occupation revolves around work at a desk, a major challenge is combating the shoulder, neck and back issues common to hunching over your keyboard and staring at your monitor.

OSHA guidelines recommend getting up from your desk every 60-90 minutes to walk around and stretch for at least 1 minute, but there are many more things you can do in order to prevent chronic pain and postural imbalances. Let's go over some of these.

The first thing we need to cover is what you can do sitting at your desk. Let's face it, this is what you're most likely to do if you do anything! So let's get to it.

Hold each of these for 5-10 seconds before moving on to the next one.

• 1) Hold your hand up straight, fingers fully extended.


• 2) Curl just your fingers in tightly together.


• 3) Make a fist.


• 4)  Loosen the fist but keep your fingers close to your palms.


• 5) Make a 90-degree angle with your fingers (or as close as you can manage).


• 6) Return to the original straightened position.

1) Hold one arm out straight and bend your fingers downward, pointing toward the floor. Hold onto your fingers or press gently on the back of your hand to deepen the stretch.

2) Keeping your arm outstretched, bend your fingers upward, pointing toward the ceiling. Hold onto your fingers or press gently on the palm to deepen the stretch.

1) Make loose fists and bend your wrists in at an angle with the knuckles pointing downward. Hold for 5-10 seconds.

2) Flex wrists up and outward at a diagonal with knuckles pointed upward. Hold for 5-10 seconds.

1) Extend your arms out to your sides with fingers fully extended. Imagine that you are reaching as if to brush the walls with your fingertips; you want to stretch them as far as they will go and hold that stretch.

2) Move your arms in slow, small circles moving forward for 10 repetitions and then backward for the same number of repetitions. Your fingers should remain straight and your arms fully extended the entire time.

1) Begin by fully extending your arms with your fingertips activated as mentioned above, as if you are stretching to reach the walls. Your palms should face downward.

2) Reach your arms overhead slowly, turning your palms in as you do so, until your hands touch at center. Your arms should remain straight with elongated fingers. Hold this position for 5 seconds and then return to starting position. Repeat 10 times.

1) Begin by shrugging as if you are trying to touch your ears with your shoulders. 

2) Rotate your shoulders and arms forward as if you are trying to hug someone in front of you with your shoulders. It helps if you use your arms to ensure you are getting a full extension.

3) Drop your shoulders down as far from you ears as you can. Imagine that you are trying to touch the floor with your shoulders.

4) Rotate your shoulders backward, squeezing your shoulder blades together as if wrapping them around your spine. Again, it helps if you use your arms to ensure you are fully extending. Rotate forward 10 times and then reverse for 10 more repetitions.

1) Place your palms together in front of your face with your elbows at shoulder level.

2) Slowly draw your arms downward, pushing your palms together as if trying to squish something between them. Your arms will feel strong tension. Hold for 5-10 seconds. Repeats 10 times.

1) Scoot to the front of your chair. Reach your arms backward clasping your hands and interlacing your fingers. 

2) Lean forward and raise your clapsed hands as far as you are able. Hold for 5-10 seconds and then lower. Repeat 5 times.

1) Place your hands lightly behind your head. DO NOT tug on your neck. 

2) Press your elbows back as if trying to touch the wall behind you and hold for 5-10 seconds. Repeat 5 times.

1) Extend your chin forward as far as you are able using only your neck muscles.

2) Retract your chin as far as you are able, as if you are trying to touch the back wall with it. Hold for 5-10 seconds. Repeat 10 times.

1) Tilt your head forward tucking your chin to your chest and looking down at your lap.

2) Rotate your head to one side, pausing when your ear is in line with your shoulder. Keeping your shoulders down, imagine you are trying to touch your ear to your shoulder. You will feel a stretch in the opposite side of your neck.

3) Continue to roll your head backward until you are looking at the ceiling and you feel a stretch in your throat.

4) Rotate your head to the opposite side, pausing when your ear is in line with your other shoulder. As before keep your shoulders down and imagine you are trying to touch your ear to your shoulder. You will feel a stretch in the opposite side of your neck.

​Repeat 10 times rotating one way, and then reverse direction for another 10 rotations.

1) Tuck your chin to your chest, looking down at your lap.

2) Lean your head back, looking up at the ceiling.

3) Keeping your shoulders forward, turn your head to look over one shoulder.

4) Keeping your shoulders forward, turn your head to look over the other shoulder.

​Repeat all of these 10 times.

1) Fully extend your arm and your fingers.

2) Flex your wrist, pointing your fingertips at the back wall and hold. Hold for 5-10 seconds.

3) While your wrist is flexed, tilt your head to the opposite (relaxed) shoulder and hold for 5-10 seconds.

​Repeat 5 times.

1) Sitting in your chair with your knees facing forward, place one hand on your right knee and the other hand on the arm (or seat) of the right side of your chair. Twist your upper body only to look behind you and hold for 5-10 seconds.

2) Sitting in your chair with your knees facing forward, place one hand on your left knee and the other hand on the arm (or seat) of the left side of your chair. Twist your upper body only to look behind you and hold for 5-10 seconds.

​Repeat 5 times.

1) Extend one arm in front of you and then move it in a sweeping motion towards the opposite side. 

2) Using your free hand, reach up and hold your active elbow or shoulder, pressing it closer to your body gently. Hold for 5-10 seconds and then switch to the other side.

​Repeat 5 times.

1) Extend arm upward and then bend at the elbow, letting your hand dangle behind your head.

2) Using your free hand, hold the elbow of the active arm and pull it gently toward the midline of the body.

3) Tilt your upper body to the side opposite your active arm. Your hips should remain stable. Hold this stretch for 5-10 seconds and then repeat on the other side. 

Repeat 5 times.

1) Pick your leg up from the floor. Slowly rotate your foot as if you are drawing a large circle with your toes. 

2) Complete 10 circles rotating clockwise, and then reverse direction and perform 10 counter-clockwise circles.

1) Flex your foot with you toes reaching upward toward your body. Hold for 5-10 seconds.

2) Point your foot reaching your toes as far away from your body as possible. Hold for 5-10 seconds.

Repeat 10 times.

1) Scoot to the edge of your chair. Grab your ankle and pull it toward the back of your thigh, stretching your leg downward so that your knee points toward the floor. Hold for 5-10 seconds and then switch to the other leg.

Repeat 5 times.

* This can also be performed standing up.

1) Stand up and step one foot forward, bending the front knee. Keep the back leg straight.

2) Lean forward to stretch your calf. You may also place your hands on your desk or a wall and press into it to get a deeper stretch. Hold for 5-10 seconds and then switch legs.

​Repeat 10 times.

1) Lift your knee up as high as you are able and wrap your arms around it. Pull it into your chest.

2) Curl your back forward to hug your knee as tightly as you can. Hold for 5-10 seconds and then switch legs.

​Repeat 10 times.

1) Kick one heel out, extending fully and locking your knee into place. 

2) Point your toes up toward your body and hold for 5-10 seconds, then switch legs. For a deeper stretch you may hold onto your leg or foot and pull yourself in gently, leading with the chest, NOT the head. 

Repeat 10 times.

1) Lift one leg off the ground as high as you are able, locking the knee and pointing your toes up towards the ceiling. Hold for 5-10 seconds and then switch legs. Repeat 5 times.

2) Raise both legs as high as you are able, locking the knee and pointing your toes up towards the ceiling. Hold for 5-10 seconds. Repeat 5 times.

Believe it or not, this is REALLY IMPORTANT! Whether or not you realize it, your face ends up strained from your workday too. In order to loosen and relax it, wiggle your eyebrows, move your jaw, stick out your tongue, move your lips around and generally look like a fool for a good 30 seconds or so. You'll be glad you did because your face will be entirely relaxed afterward!

In addition to the stretches and exercises mentioned in the "At Your Desk" section above, there are many more things you can do to combat the tightness, soreness, weakness and overall malaise of sitting at a computer too long in your cubicle if you have a few minutes during lunch. I'll be going over more of these at a later date, but for now here are a few to start you off:

1) Start with feet shoulder width apart, toes facing forward.

2) Keeping your back straight and chest proud, lower yourself as if sitting in a chair. Your knees should remain over your ankles or at least over your feet -- do not hyperextend your knees.

3) Return to standing position, squeezing your glutes. 

Repeat 20 times.

1) Begin with feet slightly wider than shoulder width apart, toes pointed at a diagonal away from your body at an angle that is comfortable for you.

2) Keeping your back flat and chest proud, lower your body down with your knees tracking over your feet. Imagine that you are trying to sit down but are sideways in a narrow passageway -- your butt should not be sitting back but moving straight down.

3) Return to standing position, squeezing your glutes at the top of the movement.

​Repeat 20 times.

1) Move into the lower end of a sumo squat. 

2) Press the backs of your hands into your knees as firmly as you are able. You will feel a stretch in your hip flexors. Hold for 5-10 seconds.

​Repeat 5 times.

1) From the same sumo squat position, place one palm against the knee on the same side of the body, turning to face away from the knee being pressed. Stretch your arm out as straight as you are able. Hold for 5-10 seconds and then switch sides.

​Repeat 5 times per side.

1) Kick one leg up as high as you are able while keeping it straight. At the same time, windmill your opposite arm back, up, and then forward reaching towards the toes of your kicking leg. Use your free arm to counterbalance.

2) Repeat with the other leg and arm. Perform 20 kicks per leg (or 40 total kicks).

1) Place your feet hip width apart and then squat down and hold (or sit in a chair). Raise your arms up at a diagonal in front and above you as if making the letter "Y".

2) Rotate your arms down and straight out to your sides, as if making the letter "T".

3) Rotate your arms back at a diagonal behind you as if making the letter "A". 

​Repeat 10 times.

1) Extend your arms back behind you, squeezing your shoulder blades together.

2) Bring one knee up while bringing your arms forward, wrapping your hands around your bent leg and pulling it in towards your chest. Hold for 5 seconds and then release your leg, bringing your hands back behind you to squeeze your shoulder blades together again before repeating on the other leg.

Repeat 10 times per leg (20 total high knee hugs).

1) Begin with your heels, hip, entire spine and shoulders are flat against the wall.

2) Place your hands and elbows against the wall along your sides. Keeping your shoulders, elbows, backs of your hands, hips, heels, and spine all against the wall the entire time, slowly bring your arms up and overhead.

3) Bring your arms back down again, double-checking to ensure your body remains against the wall.

Perform 10 times.

1) Place your elbows on the floor underneath your shoulders. Your hands should be facing palm down on the floor for the best and most active stretch.

2) Lift your knees off the floor so that you are balancing on your toes and elbows. Pull your belly button in towards your spine, engage your core, and keep your legs in line with your back in a straight line. Your butt should not be up in the air and you should be looking a couple of inches forward so that you do not strain your neck.

3) Hold this position for 15-30 seconds, then drop down to your knees and relax.

Repeat 5 times.

1) From plank position, take one arm and reach through the gap between your body and the floor as far as you are able.

2) Using the same arm, rotate and reach your arm up above you with fingers stretching to touch the ceiling. Let your eyes follow the length of your arm.

3) Repeat 10 times, and then switch to do 10 more on the other side.

1) Start from a tabletop position on your hands and knees. Knees and hands should be shoulder width apart directly under hips/shoulders and your back should be flat with your belly button pulled in towards the spine.

2) Exhale all of the air in your lungs, squeezing tightly as you arch your back like a cat. Your head will lower, following the curve of your spine.

3) Inhale and expand your diaphragm and belly as far as they will go, looking upward and bowing your back.

​Repeat 10 times slowly.

1) Begin by lying flat on your back with your arms to your sides, palms facing the ground. 

2) Bring your heels as close to your rear as you can. 

3) Lift your butt off the ground as far as you are able, squeezing your glutes at the top of the movement and holding for 5 seconds before releasing back down to the floor.

​Repeat 20 times.

A common struggle for most of my clients has been related to overall feelings of tiredness and a struggle to find enough energy to cook or become more active. There are several different strategies to combat the sensation of exhaustion, and so today we'll be going over what all you can do to boost your energy levels so that you may improve your overall health and wellness.

Sleep is the one of the primary culprits of chronic fatigue. Even if you are in bed for the appropriate amount of time, your sleep may not be restful or you may have an ongoing sleep debt that needs to be recuperated before you will see benefits from improved habits. I discussed this topic including strategies to improve your sleep hygiene on last week's post, ​All About Sleep.

The next major factor which helps decide your overall energy levels is your nutrition.

​Limiting the amount of processed food you eat will help ​ensure that you are consuming a greater mix of nutrients. Studies show that three-fourths of the average American's diet includes moderately (15.9%) to highly processed (61%) foods and beverages. The amount of convenience food we eat is ever-increasing, and it's affecting our overall health.

Eating foods and consuming beverages low on the glycemic index will help prevent sugar crash or reactive hypoglycemia. High-GI foods contain simple sugars and starches that are quickly processed. After these have been absorbed, you may feel a sense of tiredness, lethargy, irritation or even hangover. Avoid white bread, pasta and rice as well as breakfast cereals, yogurt etc with added sugars; eat whole grains and complex carbohydrates with high fiber (5 or more grams per serving).

Include protein with your carbs to maintain sustained energy throughout the day. Protein helps control blood sugar levels, thus assisting in preventing sugar spikes and crashes. Great energy-boosting snacks are those with both carbohydrates and protein in a balanced mix.

Try making whole fruit-and-veggie smoothies to boost nutrient and fiber consumption -- I recommend trying the 7-Day Green Smoothie Challenge. Bear in mind that these still contain sugar and calories, but these recipes are solid, tasty and packed with vitamins. The challenge (which is FREE) even includes a shopping list for the week and a guidebook to help you along the way.

Use caffeine to your advantage, but don't overdo it as it may cause insomnia (especially if consumed after 2 PM) and lead to dehydration as it is a diuretic. Caffeine provides an energy boost, but too much and you may get the jitters. Avoid energy drinks as they are often laden with sugar -- sometimes as much as 10 teaspoons per serving.

Limit your alcohol consumption as it is a sedative that is particularly strong at midday. When you drink, do so in moderation at a time when you don't mind winding down.

I've mentioned foods you should avoid above, but here are some things that you should eat:

• Unprocessed foods
• Fresh fruits and vegetables, especially bananas
• Non-caffeinated beverages
• Lean proteins
• Whole grains and complex carbs
• Nuts and seeds
• Oats
• Chia seeds
• A multivitamin/mineral supplement

I talked all about hydration in a prior post. Believe it or not, this plays a role in your energy levels! Review A Hydration How-To for more information.

Exercise helps you sleep more soundly at night, and also gives your cells more energy to burn while also circulating oxygen throughout your body. When you work out, your body produces epinephrine and norepinephrine, stress hormones which in modest amounts can make you feel energized. You don't need to join a gym to reap the benefits, though: even a brisk walk around the neighborhood is a good starting place for boosting your energy.

Stress-induced emotions consume vast amounts of energy. If you cannot reduce your level of stress, consider the following suggestions for management:

• Talk with a friend or relative
• Join a support group
• Meditation
• Yoga 
• Tai Chi
• Seeing a therapist

Working too much is one of the primary culprits of fatigue. You can overwork yourself not just professionally, but also via family and social obligations. Try to work on streamlining your "must do" activities; set your priorities in terms of the most important tasks and pare down those which are less important. You may need to ask for extra help at work, or from your domestic partner or roommate at home. It is important to note that you cannot give 100% of yourself to each of these areas of your life consistently without eventually burning out; something has to give. When considering your priorities, it may be a good idea to discuss with your domestic partner or a good friend.