SS Times 36th edition
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Muscle Fiber Types and Energy Systems…
The Role of Muscle Fibers in Running Distance
3 main types of muscle fibers comprise all the muscle tissue on our skeletons. These three fibers are categorized as slow twitch (oxidative), fast twitch (fast oxidative), and a hybrid of both (fast glycolytic). The hybrid fiber has more in common with fast twitch than slow so we will lump those two together. So essentially, we have fibers responsible for our fast and explosive movements.
Fiber Types and Energy Systems
We have fibers responsible for our steady state, long duration, and low power output movements. Each muscle in our body is a mixture of these two types of fibers. What makes a fiber different is the energy system. That feeds that type of fiber (hence the scientific names of oxidative or glycolytic). We will dive into these fibers, their differing energy systems, and how they affect our running performance.
Understanding Muscle Composition and Training Impact
Different muscle groups have different ratios of slow to fast twitch fibers. Think of your calf (gastrocnemius) vs. your pectoralis major and minor. These muscles have different responsibilities and perform in different ways. Therefore, they typically have a different ratio of fibers. Nonetheless, all muscles in the body contain a mixture of all 3 types of fibers. Another factor that plays into our ratio of fibers and how developed they are is how we train (or how we use our muscles in daily activities).
The Fiber Connection to Your Lifestyle
If you are on your feet all day at work, you better believe your body has adapted to maximize the use of slow twitch fibers in your leg muscles versus someone who plays basketball and sprints. Also, if you are a distance runner or walker, your ratio of muscle fibers will vary from that of a track sprinter or powerlifter.
The Secrets of Slow and Fast Twitch Dynamic
The things that make a slow twitch fiber slow and a fast twitch fiber fast are the energy system used (fuel), contractile speed, and recovery/ fatigue rate. Fast twitch fibers (Type IIA and Type IIx in the chart below) are typically anaerobic, meaning they can contract without oxygen. They contract at a very quick and forceful rate. But that comes with a trade-off: they can only function for a short time (this is why you cannot sprint a long distance without tiring and slowing down). Slow twitch fibers are aerobic (they need constant oxygen to fire) but fire at a lower force rate and can contract for an exceptionally long time without needing time to rest or slowing the pace. They are very fatigue-resistant.
Role of Muscle Fibers in Distance Running
At first glance, we would be inclined to think that distance running is simply a product of our slow twitch muscle fibers. After all, we do not sprint a distance event. But the reality is that our body operates in all three energy systems and uses all three muscle fibers simultaneously. The body blends all three without us even knowing. We are never using one set of fibers or one energy system; we are just using one system more than the others at specific intensities.
Strive for Balance
Therefore, distance runners must embrace all three fiber types and work to develop them all. By engaging in strength training, you enhance your slow-twitch muscle fibers for endurance and strengthen the fast-twitch fibers, boosting overall muscle performance. Seek guidance from the best trainer in Albion to tailor a comprehensive training program that addresses all aspects of your running journey.
Optimizing Performance OF Muscular Precision in Your Athletic Event
So, how do I tailor my training to target specific fibers and get the best carry-over into my athletic event? Train specifically for your event, but do not be afraid to incorporate some power and speed endurance into your training schedule. Runners can still participate in some weight training without fear of bulking up or losing their endurance.
Integrating Power and Strength Training
A skilled trainer can work in some power and strength training without causing harmful effects to your running gate. Remember, even the most dedicated distance runners do not work with just one fiber type or energy system. Train the complete muscular profile for the best results. The Smart Strength Growth team is always ready to help you in your fitness journey. “works smarter, not harder.”
Alex Harris
The Crucial Role of Resistance Training for Runners
Why Runners Should also Resistance Train
Runners are athletes. As such, they should ideally train like athletes. That means in addition to following your running plan, eating right, and getting adequate rest, you should think about implementing some resistance training into your routine.
Benefits of Weight Training
People often say: the sport of running is to run, right?! So why would I want to lift weights? I don’t run the course with weights. I don’t want to be big and bulky; it will destroy my mile pace, not to mention cause me extra fatigue lugging around all that muscle mass?! Runners are supposed to be lean, mean, striding machines! Not bodybuilders! I have heard all these and more…, but it still does not change my mind. Here is why:
Resistance Training in Injury Prevention
Injury prevention: Nothing like resistance training strengthens connective tissue and bone mineral density. The extra challenge of adding a load to an exercise stresses the body to adapt. This means an increased rate of bone development and thicker, stronger connective tissue. The body needs stress to adapt, which is exactly what resistance training offers. So running and the constant pounding on bones and joints can wear down the body. Adding some resistance training will help combat those detrimental effects on joints and lower body ligaments. The Best trainer in Albion at Smart Strength adds an extra layer of assurance, offering the expertise needed to optimize your resistance training routine and keep your body resilient against the challenges of various physical activities.
Body Posture and Discrepancies
Runners are universally known for having poor posture and many muscle imbalances (think tight IT bands, psoas muscles, and shin splints, to name a few). The reason is that they always do one activity in the same direction. This causes our bodies to morph into a posture that best suits our activity (running) but doesn’t suit our desire to be balanced.
Diverse Movements in Runner’s Training
Consider, when is the last time you ran backward, laterally, jumped, or sprinted…? If you hear crickets, you are in this category. Running is great, but if all you do is the same pace, in the same direction for miles at a time, your body will start to crystalize to that specific movement. Your muscles and posture will adapt to only moving that way and tighten into being permanently in that position.
Addressing Muscle Imbalances
In addition, the muscles not being used will effectively “turn off” and become increasingly harder to fire when needed. And this shows itself over time. Runners often have defined muscles used in running (calves, quads) but underdeveloped muscles not used in running (upper body, posterior chain). This usually leads to injuries and overall aches and pains in those stressed areas, and poor posture and low definition in the areas not used.
Break Routine Re-Introduce Muscle Confusion
Most runners are very dedicated and disciplined. To the point where it becomes a negative. They have been doing the same running routine for years. This is great because they have developed strong fitness habits, but it can also cause us to crystalize to a point where we are not seeing the benefits we should be seeing any longer. Our bodies have an extreme desire to adapt to homeostasis. If you are doing the same routine, day in and day out, even though you are exercising, the body has adapted to it. This means less energy expenditure and less positive benefits from exercise.
Breaking the Crystalized Routine
Think about it… if you are running miles at a time, and you feel no soreness, and honestly, it is not that challenging anymore, you are crystallized. Resistance training is the perfect way to bust up that routine, try different exercises and movements, and finally feel that soreness I know you have been missing. Plus, it will be mentally rewarding to try something new and fun!
Athletic Progress with Smart Strength’s Strategic Training
Similarly, I want to inform you of the SAID principle. So, this stands for Specific Adaptations to Imposed Demands. This is a bunch of scientific jargon, but it simply means the body will adapt to your demands. That is why and how you can increase the mileage you run as you progress throughout your running program.
Approach to Progressive Resistance
That principle explains how you add weight to your resistance exercises as you progress through a weight training program. So, the body is constantly adapting to its environment. Resistance training and good programming will ensure your body adapts to get stronger daily, not crystalizing and becoming stagnant. This is one of our guiding principles at Smart Strength… Another example of working Smarter, not harder.
We are What We Repeatedly Do…….
Transforming Acts into Habits of Excellence
Excellence, therefore, is not an act, but a habit…New research gives these qualities a different name… “Grit”. It’s worth looking up when you have more free time from being so efficient. And it’s the most critical indicator of success we have found.
Embracing Grit and Excellence at Smart Strength
So you know, only flash & pop can not create a successful life. Instead, it is through the ability to get knocked down and back up again. Every Damn time!
We are what we repeatedly do…
Excellence, therefore, is not an act, but a habit…
So many of us have seen this quote on walls in the classroom, in the boardroom, and sometimes even in the bathroom… but do we ever actually take it to heart? Do we ever commit to an excellent act and rep it out so often that it becomes a habit?
If you have mastered this concept, more power to you; stop reading and enjoy your wonderful life; you have made it. If you have not been able to turn your acts and attempts at fitness into a habit of excellence, then personal training classes in Albion at Smart Strength can help.
At Smart Strength, we make 3 commitments to you!
- Consistency
- Crush your goals, and have fun doing it
- Competency & Independence
When you begin your journey with us, you directly invest in your health and future. We will do everything possible to turn your one-off acts of fitness into a sustained habit of excellence through our 3 commitments to you. If you could benefit from these 3 commitments or know someone who could, click the link below and schedule your free assessment today.
Work Smarter, not harder.
Your Trainer,
Alex
So, a successful life is not created through flash & pop but rather through the ability to get knocked down and back up again. Every Damn time!
-Smart Strength
Revolutionize Your Fitness: Mastering Pelvic Tilt at Smart Strength
Anterior and Posterior Tilt
“Why, on Earth, am I doing this?!” ….I am sure many of my clients have had that thought cross their mind when I ask them to work on their “cat/cow” pose during one of our Strength training sessions… It is probably even more of a shock for someone who has never done this exercise. This type of move belongs in a yoga studio or your bedroom…
But rest assured, there is a method to the madness. Let me explain:
What we are after is pelvic tilt and being able to activate and manipulate our pelvic tilt. Let’s make sense of this by addressing three questions, and hopefully, you, too, will agree the pelvic tilt is the most important movement we do at Smart Strength!
What is Pelvic Tilt?
Pelvic tilt refers to our hips and the direction in which they are pointed in our everyday posture. Ideally, we would like no tilt at all or a neutral pelvis. These images should paint a good picture of the 3 different tilts we commonly see. Most people I have worked with fall into the Anterior pelvic tilt category. The severity level differs, but due to the lifestyle most of us live, we are inclined to suffer from anterior pelvic tilt.
Why does it matter?
Do you have low back pain… Do you want more muscular abs/ more definition? And do you want a better-looking butt/ toned and lifted?
When you do “core” exercises, do your hip flexors feel it more than your actual abs?
If you answered yes to these questions, Pelvic tilts matter to YOU!
Our hip tilting significantly affects the musculature connected. That means specific muscles will be affected if we move away from a neutral position. Reference the image below. This image displays the affected musculature of an anterior pelvic tilt.
Reversing Anterior Hip Tilt
When we learn how to manipulate our tilt, we can start to reverse the effects of an anterior hip tilt. This means “turning on” the abdominals and glutes (my number one and two areas that we want to work on- as cited by clients during our goals discussions) and “turning off” / alleviating the lower back pain and tightness (my number 3 areas we want to work on- as cited by clients).
Now that funny-looking cat cow thing is starting to make sense, isn’t it?!….
What can we do about it? 
At Smart Strength, we attack this issue in a progressive format. I must make a client aware of the tilts and how to feel/manipulate the hips through an anterior and posterior tilt. We do this through supported exercises such as cat/cow and wall press abs; when clients master these supported movements, it is time to bring them to their feet, where gravity and body weight challenge the tilting motions.
Standing Pelvic Tilts and Resistance Mastery
Standing pelvic tilts and anti-rotation exercises are prescribed in the second level of the progression. After a client demonstrates sufficient strength and mastery of the standing pelvic tilts, it is time to add resistance to the movement. We do this through many different exercises at Smart Strength… this is our secret sauce!
Transformative Power of Pelvic Tilt
Training the pelvic tilt in a progressive overload pattern is one way we change our client’s lives. The whole game changes when a client learns how to manipulate their pelvis and gains strength in that neutral pelvis position. Not only do they become more robust, but they become healthier. Yes, pelvic tilt is that important…
Training at Smart Strength has been shown to improve Pelvic tilt… Side effects include:
-Stronger Abs
-Less back pain/aches
-Stronger glutes that are toned, firm, and looking good!
-Better posture, increases body awareness (constantly feeling the abs to make sure they are “turned on”)
-Able to move, lift, and experience a full range of physical activities daily.
Work Smarter, not harder.
Your Trainer,
Alex
SS Times- 35th edition. Welcome 2024!
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Commitment and Attitude Are a Way of Life!
Commitment and Attitude are More Than a Choice
While reading my latest book, “Sell or Be Sold,” two chapters of the book hit me. They addressed why commitment was so important and how a positive attitude is one of the most powerful traits in the world. Commitment is a difficult concept to master. It is as hard for me as anyone else. It has never been easy for me, from writing blog posts to keeping my nose to the grindstone daily. The harder the task at hand, the harder it is to stay committed for the long term.
Unveiling the Power of Commitment
But I know that nothing great can be done without commitment. Committing is the first and essential ingredient to creating value. It is how we stick our foot in the ground and change our direction for the better. It is the thing behind the scenes of every fantastic accomplishment. But it is the never-ending early mornings that make a dream come true. It is how a business is built and grown for a lifetime.
Excellence and Unmatched Service
Commitment takes work, day in and day out. It takes a rock-solid mindset. It takes effort, and I will not stop working until you have the best results from Smart Strength! Commit to clients, commit to excellence, commit to the best service and products in the fitness world. This is my pledge, day in and day out.
We all choose attitude daily, affecting how we see the world and how it sees us. More than any other virtue, attitude touches every aspect of life. Everyone appreciates a positive attitude. The world opens up for those who exude positivity. Likewise, the world is very gloomy for those with a negative attitude.
Unveiling the Influence of Attitude
Just think of your favourite people you encounter each day… I bet the one commonality they all have is a positive attitude. And the people you avoid probably all share a negative attitude…. It’s important to recognize the influence of your attitude.
Attitude Shapes Health and Happiness
Attitude is so important it even affects our health. Research shows that smiling, even if forced, releases dopamine (the happy neurotransmitter). Likewise, negative attitudes cause stress, releasing cortisol (one of our stress hormones), which stores fat and releases glucose into the bloodstream, causing insulin spikes and making you feel less than optimal overall.
Sometimes, I forget how important attitude is, and sometimes it goes negative. But I am so blessed to be surrounded by the best people in the world who constantly beam smiles and positivity my way. Embracing a positive attitude is crucial for personal growth and well-being.
As I navigate life’s challenges, I am grateful to have the support of those around me, especially with the guidance of the best trainer in Albion. It is a never-ending process, but commit to a positive attitude, and your life will improve.
Work Smarter, not Harder.
Your Trainer,
Alex
Overcoming Life’s Setbacks with Smart Strength
Dealing with setbacks
Everyone experiences it. It’s how we deal with it that matters. I am talking about setbacks in life. They come in all shapes and sizes. They come in every conceivable area of life. Work, love, finances, and fitness, to name a few.
A wise friend once told me that the path to success is never a linear rise. It is a million micro-adjustments, but it will trend upward if you do it right. Continuous learning and adjusting will give you that upward trend.
In the world of fitness, this is no different. I have had many clients over the years who have had setbacks. Sometimes, it’s a hectic schedule, sometimes an injury, and sometimes a significant life change that puts their fitness on temporary pause. But the key is not to let the setback last. At Smart Strength, I want to give you the tools to help you overcome these lapses and still bounce back into the fitness routine when the “dust” of a setback finally settles.
That means that everyone goes through setbacks. Even the most successful, driven people go through setbacks… daily. As I said, what you do after the setback matters. Especially in the context of strength training, matters.
These words are even more true now, as we have all had to deal with some setbacks. Remember, it happens to all of us…. But it’s what we do after the setback that counts.
I am no different…. I have felt the burden of setbacks but chose to bounce back! If you want to join me on the bouncing back journey, please get in touch with me.
Work Smarter, not harder.
Your Trainer,
Alex
Getting “Real” with yourself
Let Us be Honest, Getting Real With Yourself is Hard
Shoot, it’s downright miserable sometimes, and that is exactly why we avoid it. But if we can’t be honest with ourselves, how can we expect to ever change? There are a million areas in which you can choose to be honest or dishonest with yourself, but for the sake of this blog, we are focusing on fitness and diet.
Fitness
Most clients have no problem pushing themselves hard during a training session. Once they walk through the door and hit the warmup routine, they know it’s game time. But what are you doing the other 23 hours of your day? What are you doing the other 5 days of the week?
Are you constantly moving for work? And you are chasing kids from point A to point B? Are you taking a walk around the neighborhood or downtown? Or are you sedentary?
Are you stretching and foam rolling on your days off? Are you icing!? Proper recovery is essential for growth and gains. Strength takes years to build and requires constant maintenance. Atrophy begins in as little as 48 hours of inactivity.
Not fair but that is the reality.
Diet
What you put into your body matters. All of it. Snacks, liquids, meals, etc. Only you can decide what your ideal body image is, and only you can make that happen through how you choose to fuel your body. Only you can decide how much of your diet are you willing to change. How much you are going to alter your food and drink lifestyle to achieve your goals? Realize it is damn hard to earn and maintain a “fit” body image, and the diet component needs to be on point, day in and day out.
Be honest with yourself, are you doing that?
Action Item
Get yourself a journal and start writing your innermost thoughts in it. This is a difficult habit to create, realize that, and do not beat yourself up if you happen to miss a day or two. The point is to get used to being “real” with yourself, in a safe environment. Practice writing out what happened that day or weekend. Do it often, daily would be best! There is no right or wrong, just flow.
They are your thoughts, your opinions, do not write what you think others would like to hear… Be ruthlessly honest! After you have taken the courageous step of committing your thoughts to paper, read it over. This combination of journaling and reflection creates associations and memories in your brain.
Stick with it, it will get easier as time goes by. Also, it will start to manifest itself in your daily life. You will realize some of your weaknesses in real time and catch yourself.
You will start to think about the future, and what it will feel like to have to account for your actions in your journal later. Getting real with yourself on paper will soon lead to getting real with yourself in real life!
If you’re committed to mastering the powerful skill of honesty with yourself, small group training becomes a dynamic platform for self-discovery. And if you know exactly who you are, you can walk through life with the ultimate confidence. If you know exactly how hard you have worked… when you truly earn something, no one can take that away from you!
P.S. If you enjoyed this article, forward it to anyone you know who could benefit from the message.
P.P.S. If you are interested in starting a journal, but do not yet have one, I have just the one for you! Mention this to me next session to receive your free “Wealth Management Journal.”
Your trainer,
Alex
Safely Embrace the Summer Workout: Tips for Exercising in the Heat
Exercising in the Heat: At Smart Strength
Since we are still under construction here at Smart Strength, and our state has closed fitness clubs, many of us are returning to traditional modes to get our fitness fix. Walks, jogs, swims, or even good old gardening are hot on everyone’s agenda this time of year. The weather has shifted gears, and we need to take a few minutes to talk about how to exercise safely in the heat.
Unveiling the Science of Summer Fitness
You should address a couple of physiological changes when exercising in hot environments. Acclimatization is a simple yet essential rule when working out in the heat. And we need to expose ourselves to the heat in increments. Limit your intensity and time in the heat early on. After a few days of training in the heat, you can increase your intensity and time and monitor your feelings. After a few weeks, you will be fully acclimated and probably supporting a nice tan too!
Secrets of Hydration for Effective Heat Exercise
Hydration is key to working out in the heat. It goes without saying that as we get hot, we sweat. This is one of our physiological mechanisms to help cool us down through the evaporation of sweat from the body. It’s the same reason you feel chilled after getting out of a pool and letting yourself “air-dry.” What is not understood by most people is just how much sweat and water you need to replace the loss. The best way to combat this is to drink water early and often throughout the day. Don’t try and gulp it all down right before your workout. That will make you feel bloated and won’t effectively hydrate you.
The Crucial Link Between Blood Viscosity and Summer Exercise
Another aspect of hydration that is especially important in hot environments is how it affects our blood and its viscosity. Think of lava. We have all seen two images: slow-oozing and fast-flowing hot lava. That is a difference in viscosity. As we exercise and heat up, our blood does similar things. It becomes thinner and more fluid due to increased heat and flow. We need water more than ever to help support this. Because of dehydration, our blood gets thicker and more challenging to push throughout our bodies, therefore not delivering as much oxygen to the tissues and waste removal from the tissues, affecting our performance… and making us feel ill.
Overcoming Challenges with Acclimatization and Hydration
Do not fear the outdoors and sunny weather, however. These topics can all be resolved with proper acclimatization and hydration. Plus, we all know and love the positive aspects of working out in the summertime sun. We feel nice and limber and enjoy the long, beautiful days.
I can’t wait to see you in beautiful downtown Albion. Next time, we can train inside with the AC running at the Smart Strength Growth and Conditioning.
Work Smarter, not harder!