Are you into podcasts? Are you into music? What about business? If you like to digest your information on the go, audibly, like a lot of us, this is for you.
I was recently honored to have been interviewed by “The Business Side of Music” Podcast and we had a fabulous time talking all about what Music Strong is to the lay person:
what is fitness training for musicians?
how did I get into it?
how are musicians different?
what fun new things are coming down the pike
and a few more, but you’ll have to listen to see! You can find it on every podcast platform there is. Love to hear your thoughts and questions and please share with any musicians you think might need a listen.
So, we know we need more calories out than in to achieve fat loss, correct? But how many is that? It’s really not a secret and not exactly a magic formula, but here is how you figure out what you need.
(I hate math and I can do this, so bear with me, it’s a little backwards.)
Once you have your numbers, great! But then what do you do with it? Well, I’d encourage you all to try to stick to it as much as possible for a few days. How? Be PLAIN. 4 oz cooked chicken breast is 120 calories, 0-1g fat and 24g protein. If you add spices, it doesn’t change. If you add oil, say 1 tsp, that’s 40 calories, 4.5g fat. Add in your vegetable, say broccoli. If you steam it, you can get a cup for 30 calories. Add butter, just 1 TB, now you’ve got 9g fat, 120 extra calories. Add cheese, you get another 140 calories 9-13f fat, and that’s just in 1/4 cup. So, steam your broccoli and add paprika, salt, pepper, garlic salt, etc, and you’ve added no calories. See where I”m going with that? Casseroles can have healthy ingredients but it’s hard to track when you add it all together.
Here’s the math:
Take your bodyweight and multiply it by 10. That’s the number of calories a day to lose. Seem too low? Try this way, Bodyweight x12, then subtract 500-600 calories. That gives you the amount of calories you need in a day to lose. 500 calorie deficit per day x 7 days = 3500 calories and 1 lb of fat. So you have you calories, now you have to break it down into macronutrients (macros).
Convert your bodyweight (bw) to Kilograms (kg). Multiply that number by 1.4. That’s how many grams of protein you need. Now, multiply that number by 4 (there are 4 calories per gram of protein) and that will give you the calories from protein per day you need.
Take your total calories (bwx12) , that number x 20% (or.2) that will give you a calorie number. There are 9 calories per gram of fat so take your new number and divide by 9, that’s how many grams of fat you need per day.
Now take your two calorie numbers and add them together.
Then subtract that from your total calories (the 12xbw – 500-600 cal). That is how many calories from carbohydrates you need. There are 4 calories per gram of carbohydrate, so divide your final number by 4 and you get how many grams of carbs you need to lose weight.
Example onn a 160 lb. person:
BW x 12 = 1920 calories to maintain weight. 1320-1420 calories to lose weight 1.4g protein x kg bw (72.5kg) = 101.5 grams protein x 4g/cal = 406 calories 1920 x 20% = 384 calories divided by 9g/cal = 43g fat 406 + 384 = 790 calories. 1420-790 = 630 calories left. Divided by 4g/cal = 157.5 grams carbs Total macros per day to lose fat: 101.5g protein, 43g fat, 157.5g carb
Clear as mud? That’s why people pay me to do it 🙂
Now, these are baseline numbers. Give them a try for a week or so, you should be able to tell right away how you feel. Some people feel better on more carbs, less fat (especially if you’re into endurance athlete training like running, cycling, hiking, etc.) some feel better on more fat and less carbs (those with PCOS, higher insulin resistance, diabetic and/or obese) but those are not hard and fast rules. The only way to know for sure is to get a genetic test. That will tell you what you REALLY need, how to eat not just for weight loss, but for better skin, energy, lower inflammation, less pain, more endurance, longer life, etc. Will also tell you how to eat to combat stress, etc.
Now through the end of the year you can use this link to get 30% off any plan – after that it’s regular price. So while you’re buying presents for everyone, why not treat yourself to knowledge on how to best take care of you??
Ben is someone I’ve had the pleasure of working with for several years now. He came to me complaining of SI Joint pain, among other things. After a year or so, we still have new things to overcome daily, but he loves the challenge of getting his body to work the way it should and getting stronger. Thanks for you kind words, Ben!
After almost 5 years of living with pain on a pretty regular basis, I did some searching and reached out to Basics and Beyond in the summer of 2017. I had developed a SI Joint problem from years of sitting and working at a computer for way too many hours each day. I’ve been working with Angela for a bit over 6 months now and the entire experience has been awesome. I am for the most part totally pain free with just very occasional moments of pain/discomfort, which seem to be a direct result of me falling behind on my exercise and spending too much time working at the computer. Previously I had seen good chiropractors and massage therapists, who were all helpful, but nothing has helped nearly as much as working with Angela from Basics and Beyond and getting my body in shape. I’m feeling much stronger, more energized, and more stable, plus there’s the added bonus of looking better too 😉 Not only am I learning how to properly work out and getting in shape, but I’m also learning about my physical ailments (turns out I have a couple), proper posture and things I can put into practice in my day to day. Angela is extremely knowledgeable. I learn something new with each session, which I attend 2 days per week. Whenever I do have any pain or discomfort I describe it to Angela and she always seems to have the answers – educating me and giving me an exercise that often immediately addresses and alleviates the pain. They really do go above and beyond the basics. Highly recommend for anyone and everyone Thank you so much!
Yesterday Dr. Steve Mitchell and I co-presented at the National Flute Association Convention in Orlando, FL. Our talk was titled “The Maturing Flutist” and it covered a lot of the issues that concern aging musicians and the elderly populations. You don’t need to be a flutist to benefit from this, as lots of the things we covered relate to the older population in general. Dr. Mitchell is a retired ENT in Nashville, TN and brings a wealth of medical knowledge to the presentation – it was great to tag team with him! He covered some of the more medical things and I covered some basics on how to exercise as a senior (Or as he called it “presenting demos on what to physically do to avoid disasters”)
Some of the things we covered:
Bone and Joints
Common physical problems as we age (upper and lower crossed syndrome, balance issues)
General strength training and cardiovascular training guidelines
Special population considerations
A couple of things we didn’t have time to get into:
Chin Tucks – Think about pulling the back of your head straight to the ground. You can put your hand on the front of your neck to make sure it isn’t engaged. Do 10-20 at a time, depending. These are best done lying down, as I’m demonstrating here.
Here’s how to do them and why
A plank is a stabilization exercise that activates the core muscles which is hugely important for everything, to be general! Without good core strength your balance is compromised, upper and lower crossed syndromes present, etc. For flutists and wind instrumentalists, core strength is vital for support, endurance, balance, the list goes on. To do a plank properly:
Put your elbows directly underneath your shoulders.
Bring your belly button to your spine
Bring your neck to the ceiling and look straight down (spine in neutral)
Squeeze your butt
You can do this starting out with straight arms on a table, stairs, wall etc. and work your way down to the ground. Here’s an example of proper plank form:
To make it more difficult, make it less stable. You can try these variations the trick is to try to keep your hips stable and don’t let them move.
Balance exercises – a lot of people asked if practicing balance while closing your eyes was a good idea and Dr. Steve and I both agreed it was not. To make balance exercises effective:
draw your belly button to your spine and stand tall
lift your foot barely off the ground
lift your arch
Do this with good precautions like standing in a doorway or corner to prevent falling when you start
To make balance exercises more difficult, move from stable to unstable. You can move your body around, move your leg, hinge from the hips, add motion, stand on a Bosu or half foam roll or even a pillow, have someone throw something light weight at you and you catch it. Lots of options without having to close your eyes and increase fall risk.
To clarify about foam rolling with osteoporosis: it was a generalized contraindication, everyone is different. The main things to notice are where you have the most bone loss and putting pressure on those areas can increase the risk of fracture. As always, clear things with your doctor first.
Several people asked for the power point presentation, feel free to download it here:
Ah band camp….long, hot days with your instrument and at the end you’re rewarded with an aching back and feet, right? Well, you might not be able to get out of marching band, and you might not be able to change your band director’s mind about what’s good for you to do vs. what looks good, but here are 3 postural hacks you can do on the field, without anyone really even noticing that may just make things a little more bearable.
1. Think about your posture differently
Words carry a connotation. When you hear “snap”, you probably stand very tall and might even lock your knees. We all know this is bad, no one wants to pass out. However, we’re going for a clean and precise movements, right? Well, the thing is, instead of thinking “back straight”, think “chest high”. This will allow you to breathe better and feel more fluid with still excellent posture. No one will be able to see a difference, but you’ll feel one. Try thinking these phrases:
Float the flute up
Breathe through your feet
Chin parallel, top of head floating up
If you have a partner, during a break try this to see if you have relaxed arms: Stand behind your partner and have them bring their flute up. Put your hands under their elbows and see if you can feel the weight of their elbows.
2. Alternating bracing and butt squeezing
Huh? Yep, I’m serious. You know how at the end of the day your low back, heck, your entire back just aches and about the only thing that feels good is to lie on the floor with your feet up? (You SHOULD do that for at least 5-10 minutes every day, by the way) Well, this will prevent that. Everybody knows your abs are part of your “core” but so is your rear end. Your glutes aid in hip extension and when you engage them (ahem, squeeze) your spine is in neutral and that takes the pressure off of your low back.
Added bonus? You can’t squeeze your butt and lock your knees very easily. Boom, no passing out!
Ok what the heck is bracing? Imagine what you would do if someone was going to punch you in the stomach. You wouldn’t double over before they did it (you’d get punched in the face), you’d brace, that intrinsic protective feeling all around your middle. You can do this to a lesser degree while you’re standing there. You can do it while breathing (if you can’t, you’re doing it too hard). Alternate bracing and butt squeezing (in a discreet way, think micro-movements) and when you get home lie on your back with your knees up and say goodbye to back pain.
3. Lift the arches of your feet
I’m giving you all the weird things today, aren’t I? Yup, but, do your feet hurt? Does your back hurt? Do your knees hurt? A big part of that can be because your feet are rolling inward and your feet are flattening out when you stand still. Standing with your feet together, knees together is an awkward, unnatural position, and the body will compensate any way it can to keep you upright.
So try this next time you’re standing tall and still.
Try to lift the arches of your feet, both or one at a time.
This is a very small movement. It’s like bringing your big toe towards your heel and rolling outward at the same time.
Imagine trying to pick up something with the middle of your foot
All else fails, squeeze your toes inward for 4 counts, then lift them high for 4 counts and do your best to notice your arch.
Lastly – make sure your shoes have some arch support!
Hope these were helpful – leave me a note here, email firstname.lastname@example.org or Facebook message and tell me how these worked for you and if you have any other problem areas! A more in depth article on movement and marching band is coming soon!
YAY!! More studies on resistance training for string musicians showing positive results! There is still such a lack of scientific study in this area, so glad to see more research is being done!
I only have access to the abstract (if anyone can send me the full study, please share!) but from what I gather:
24 string musicians from 3 separate symphonies were studied, performing individually designed exercise sessions twice a week over an 11-week period. The researchers wanted to evaluate “whether a functional resistance training program can increase isometric back endurance and isometric strength in the neck, shoulder, and wrist for professional string musicians and affect their perceived performance during instrumental play, as well as their muscle and joint mobility and the occurrence and intensity of pain.”
“The group showed an 11% to 19% increase in isometric strength for neck and upper extremities and 25% improved isometric endurance in back extensors (p<0.05). Moreover, 29% to 59% of the group showed improvements in mobility”
Corrective exercise FTW!! More studies done please!