by adam winter
Do you have the right foundation in place for a great
workout? This is an important question to ask and answer before embarking on any routine, whether at home or in a gym. Always ensure that a strong foundation is set, to insure a safe, efficient, productive and fun workout!
Set these three key areas before you begin your exercise program:
BREATH STABILITY SPINAL ALIGNMENT
BREATH: As simple as breathing sounds, people are often unaware of how FOUNDATION
BUILDING A GOOD
proper breath can guide, ensure safety and enhance a workout routine. Proper breathing helps to get more oxygen to the muscles and brain while we workout. Here is a key tip to try at home: Place one hand on your stomach and one hand
on your chest. Initiate the breath deep in the belly so that you can feel your lower hand rise outwards with your breath. Continue with that breath until you feel the chest also rise. People, often times, only breath in the upper quadrant of the chest and don’t experience the full benefits of deep breathing. Give it a try and continue with this breath during your workout. I highly recommend this breath work during sex too! STABILITY: Whether you are performing lower body or upper body move-
ments, make sure that your body is positioned in a grounded and centered fashion. This includes rooting the feet and engaging your core for strength and stability. When learning a new exercise, be sure to move slowly enough through each movement’s full range so that you feel integrated and stable. SPINAL ALIGNMENT: Before performing any exercise, make sure that you understand what a “neutral spine” really is. Use this simple example to identify your proper spinal alignment: Stand
with your back to the wall with your heels, butt, shoulders and head against the wall. Slide your hand behind your lower back and find the neutral curve centered behind your bellybutton. For safe exercise movements, this curve should remain in place, particularly when working out with weights. I work with clients on a regular basis to set strong foundations and build out ex-
ercise plans that are safe, to help them to gain strength and lose weight. Founda- tion should always come first. If you are seeking further information on building a strong workout foundation, get in touch with a certified personal trainer today.
REMEMBER: BE STRONG, BE WELL AND HAVE FUN!
Adam Winter is the owner and founder of Adam Winter Lifestyle, which is located at 1727 Univer- sity Ave Suite A, in San Diego. Adam holds a BS in Kinesiology, is a certified nutrition specialist and licensed massage therapist.
For more information on Adam Winter, his private gym, to schedule an appointment or sign up for his newsletter, go to
adamwinterlifestyle.com.
56 RAGE monthly | SEPTEMBER 2014
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