Paylofs- Increase Core and Shoulder Stability

     Paylofs are becoming my new favorite exercise with my patients.  Not only do they work on dynamic shoulder stability, but add a static squat or lunge position and you can focus on lower extremity and core stabilization at the same time. To perform, put a band around a stable base like a rack or pole (base). A cable column with a handle can be used as an alternative to a band. Grab the band and step away from the base until desired tension is acheived.  Get into a 1/2 kneel, lunge or squat psotion.  We have our patients perform this exercise with the arms moving forward and backward from the body for 30 seconds and then add a static hold (arms outstretched) for the next 30 seconds.  You can change the angle of arm movement to challenge different angles for the shoulders.  The intensity of the exercise can be changed by the width/resistance of the band, how far away you stand from the base and the time performed.  This is tolerated by a majority of our patient populations.

How to maximize your fat as a fuel source.

Did you know what and when you eat will affect how much fat you burn in an exercise session?    It is important to perform the correct fat burning activities as well as eat the proper foods.  According to new research it may not be as valuable to "carb load" just before an exercise session as once thought.  If weightloss is your goal, then eating low glycemic index (GI) foods before the workout is imperative to keep your insulin levels low and therefore burn more fat during the workout. Some research has suggested to avoid eating at least 3 hours before exercising.  In fact, performing a moderate intensity and duration workout just after an overnight fast is ideal.  Save eating high amounts of carbohydrates and protein after the workout.  Also, avoid high caloric meals later in the day since your fat storage increases as the the day progressess.  Just tweaking a few of these food choices can maximize your workout and control your weight so all that hard work can show through! 

(Always check in with a physician before starting any workout regime.  A nutritionist can indiviualize a program for you)

The chart below gives a few examples of high and low glycemic index foods.  Also, check out  http://www.healthyweightforum.org/eng/calorie-calculator.asp for more information on weightloss and to calculate your BMI.