Springing forward

After many months of pushing through the aches and pains that the cold winter months bring its time to emerge with new energy. It's true that our energy is depleted with the cold and shorter days of winter. This time of year is the regeneration of life and energy. Spring,, renewal of life. Grow, move, nurture your being and your body. It is the greatest gift we give ourselves. Trainwithhelene@gmail.com

Training Golfers to Go the Distance

HERE IS AN UPDATE ON WHAT I'VE BEEN UP TO. FITNESS TRAINING WORKS FOR ALL SPORTS. WE HELP OUR CLIENTS IMPROVE THEIR ENDURANCE AND PERFORMANCE BOTH ON AND OFF THE COURSE. ENJOY!!

EWGA members feelin' the burn

Personal trainer Helene Sallerson emphasized proper form during the Rochester EWGA women's golf fitness class. Her routines included many core strength exercises like this one, for abdominals. We’re almost there!

This coming Saturday is the sixth and final week of the EWGA Golf Fitness Class with personal trainer Helene Sallerson.

And what a great experience it’s been! Helene has been fantastic. She’s helped us strengthen all the major muscle groups we need to swing a club, from core and upper body to glutes.

Yes, we found ourselves a bit stiff and sore the next morning — especially those first few weeks. But we’ve also seen results — and we’ve learned some great new fitness techniques and habits.

And just in time for the 2010 golf season, too!

Conditioning for Golf

Spring is here and golf season is fast approaching.

It's time to start thinking about conditioning before you begin to hit the course.
Improving overall flexibility should your first priority. Proper stretching will not only improve your game, but will also decrease your risk of muscle strains. The last thing you want is to be out for the season because of a neck, back, elbow or shoulder injury.

Here are more important tips to get you in great shape for your next round:

1. Define your season into three parts: pre-season, in-season and post-season and change the type of training you do every six months.

2. Avoid common injuries by practicing proper swing techniques.

3. Watch your rotator cuffs. They are particularly vulnerable.

4. Choose a training with experience in sports conditioning.

5. Schedule a cardio workout a minimum of 3 times a week. Just for overall health.

6. Get stronger. Weight training should be done at least two times per week.

7. Train progessively. Change your program every few weeks, by varying your weights, workout intensity and rest time.

8. Be sure to work all muscle groups.

9. Select the right exercises to compensate for your weak spots.

10. Never underestimate the importance of stretching hamstrings, back, upper back and shoulders.

11. Be careful using weighted clubs. Training with cables is more beneficial and much safer.

Golf should be a sport you enjoy throughout your life. By training smarter, you can reduce injuries and muscle strain while improving your performance and stamina both on and off the course.

See you at the gym!

Concerns about Soy

In the past decade, soy consumption has increased tremendously with the popularity of sushi and information of lower cancer rates in Asian countries. In the United States, however, many of the soy bean plants have been genetically modified and paired with heavy doses pesticides required to prevent common crop disease and insects.*

Soy products are classified as phyto-estrogens so they have the same effect as taking estrogen. The phytic acids, or phytates found in soy can also alter the absorption of essential minerals and breakdown of proteins.

New research is now surfacing that soy could contribute to higher estrogen levels In fact, some onocologist are recommending the removal all soy products from their patient's diets as a precaution.

For those individuals diagnosed with estrogen-fueled cancer, those currently receiving chemotherapy or anyone with a cancer gene, you may want to speak to your doctor about eating soy products, including tofu, a staple of many vegetarian diets.

*Souce and additional information in link below

http://www.ehow.com/facts_5002311_adverse-effects-soy-products.html

2010 Fitness Challenge Tips

Enjoy a healthy breakfast
If you skip breakfast you are putting your metabolism on hold. It WILL NOT work if you have don't fuel the furnace. Eat something in the morning even if it's 200 calories, high in protein or even a fruit to get things moving. You cannot loose any weight if you slow down your metabolism.

Make sure to cross train, mix up your aerobics.
Using different muscle groups will shock not only your heart a little bit but keep your program from getting boring. Add a class that's fun like spinning, step, yoga, Pilates or even Zumba. Make your workout something you can look forward to and you will have fun as well as get closer to reaching your fitness goals.

Start your dinner with a large salad
Wait 10 minutes before sitting down to your main meal. This will allow your system time to digest the salad and you will eat less of the main course and heavy carb side dishes. Don't forget to use a light dressing, too.

Get active everyday!
One hour a day doing some physical activity, such as walking, snowshoeing, cycling or running will increase your metabolism. Get rid of your cabin fever and get outside! You will have more energy and be more productive throughout the day

If you get sick, don't get discouraged
Even if you are recovering from a virus or flu and you feel that you have lost ground, don't despair. Increase you intake of Vitamins C and D to boost your immune system. Give yourself a good week to regain your energy. Then, restart your workout.

Feed the furnace all day long
Eat small meals or snacks five times a day. For each snack, target about 100 calories with high protein, low fat and low sugar. Try low-sugar (<8 grams) protein bars, low-fat Mozzarella cheese sticks, a teaspoon of peanut butter with unsalted crackers or rice cakes, low-fat yogurt topped with Fiber One cereal for crunch or 2 cups of low-fat microwave popcorn. Remember to keep wood in your furnace to keep your metabolic fires burning all day and all night.

Helene Sallerson's Inspiration

I get the most satisfaction helping clients become fully functional once again.

Why did I become a personal trainer? At the age of 20 an auto accident left me unable to walk and in need of a total knee reconstruction. After many months of rehabilitation, my perspective on life had changed. It made me realize that I wanted to dedicate myself to helping others achieve their fitness goals in spite of even the most difficult hurdles.

I went on to receive my personal training certification from The Cooper Institute and have over 20 years experience in developing and implementing unique fitness programs for each individual.

Like many of my clients, I understand that there are numerous physiological changes associated with aging. My goal is to help each person - regardless of age - approach every day without sacrificing the activities enjoyed most in life, whether it is gardening, swimming, or running marathons.

Helene's Bio

1999-Present: Owner, Helene Sallerson’s Health & Fitness

1998-Present: Working as personal trainer and continuing rehabilitation specialist since—including five years at the Jewish Community Center of Greater Rochester

1996: Master Specialist in Personal Training Certification, Cooper Institute, Dallas, TX

1997 to Present: Continuing Education Training at Aerobics and Fitness Association of America (AFAA)

2008: Certified by Breast Cancer Survivor’s Fitness Training Program, Brigham and Women's Hospital, Boston, MA

2008 to Present: Personal Trainer for Ovarian Cancer Wellness Spa, Highland, Rochester, NY