Happy Spring Break, Schedule, LE Select

A reminder that for the next two weeks, we're not at Winnetka on Thursdays.
Schedule:
Thursday 9:30am (NSIA): Adult All Levels
Thursday 4:00pm (NSIA): Small Group Youth
Saturday 9:00am (NSIA): Adult All Levels
Saturday 10:00am (NSIA): Small Group Youth

Get our board and training programs for home!
The LE Select Slide Board
10% Off when you enter promo code: worldchamp
Shop the sale now!

The Reverse Lunge

Fairly easy. The reverse lunge is a great way to build muscle in a safe way without impact. This type of exercise is called closed kinetic chain and can best be described as having the end extremity meet some fixed point. In this case it's the ground or board. Open kinetic chain is when the end extremity has a weight bearing position and it is not fixed. Like holding a dumb bell. We prefer closed kinetic chain as it generally engages more muscles and has the effect of whole body toning vs muscle isolation. 

Notice how she brings one leg back extending her hip flexor. This exercise is more about how comfortable the user is extending that leg back. Try to get it a couple inches from the ground. Alternate legs each time for a set of 10-15 on each. You can do these at the beginning and end of the workout provided in the excel "At-Home Workout Ideas" Once you're comfortable with this, we'll move on to more rotational lunge exercises which are great for tennis, hockey, lacrosse and skiers. 

A Few More Days Before the Slopes

For most of us, spring break begins Saturday. And many of our clients head out west to get some skiing in before the season's over. Get in one last class before you leave. You'll feel the difference in your balance and turning on the mountain. Adult classes are Thursday and Saturday morning this week. 

Congrats Aaron Blunck...Again!

Blunck is wrapping up his world tour and has been crowned the Halfpipe World Champion at the FIS Championships. FIS World Champ

Blunck is wrapping up his world tour and has been crowned the Halfpipe World Champion at the FIS Championships. FIS World Champ

What's on sale? The LE Select Slide Board. Yes, the same one the pros use. 10% Off when you enter promo code: worldchamp SHOP THE SALE NOW!

What's on sale? The LE Select Slide Board. Yes, the same one the pros use.

10% Off when you enter promo code: worldchamp

SHOP THE SALE NOW!

The Necessity of Exercising in the Frontal Plane

Ever have pain in your IT band? How about back and knee? It could be from a lack of stability. 

A Quick Lesson in the Planes

We've been surveying adults over the age of 40 (not clients) and asking about their weekly fitness routines. We weren't surprised to hear the lack of training in the frontal/coronal plane. Americans in general are becoming smarter about how they exercise but we still tend to do what we've always done and not what we should. 

Here's the lesson: 
Coronal Plane = Frontal Plane which means lateral exercise like the slide board, side lunges, etc. 
Sagittal Plane = Lateral Plane which means exercise where you don't cross that plane such as jogging, biking, etc.
Transverse = Dividing the upper from lower so we're going to see some rotational lunges and core work here.

Exercising the frontal plane (lateral movement) is necessary to keep our hips and knees aligned. If you can do something like the slide board working your core as well, that's a major bonus. 

Recently in our Lateral Edge classes, we've been combining the transverse and coronal planes which is a huge benefit for skiers, golfers (yes, golfers), tennis, lacrosse and hockey players. 

Even if you don't have the time to get to one of our classes below, email us (info@lateraledgeonline.com) and we'll give you some great dynamic exercises in the coronal/frontal plane to keep you running, rowing and biking. 

Schedule
Thursday, 9:15am. Adult Class at A.C. Nielsen Tennis Shack
Thursday, 5:15pm. Small Group Class at NSIA
Saturday, 9:00am. Adult Class at NSIA
Saturday, 10:00am. Youth Small Group Class at NSIA
 

Providing the Best Product to the Best Athletes. Congrats Aaron Blunck

Last month pro freestyle skier Aaron Blunck won gold at the ESPN X Games Super Pipe competition. This year fielded some of the strongest competition the event has seen.

When we first launched the LE Select Board in November, we sent one to Blunck (@aaronblunck). He was already using a slide board as he knows it's essential for skiers.

However, we wanted to up his game by providing the best board with some of the best workouts tailored for the advanced skier. Advanced is an understatement when you check out his winning run.
 

High Intensity and Hip Pain

There was an article in the Washington Post entitled, "As Millennials Flock to High-Intensity Workouts, Hip Pain Follows." It obviously caught my eye as Lateral Edge focuses on hip mobility and strength. And if high-intensity can cause hip pain in millennials, it can cause hip pain in other high intensity users. What's the potential outcome? Potentially hip impingements and osteoarthritis. 

"Neuromuscular imbalances, or weakness in certain muscle groups, are often the root cause of the pain that (Dr.) Nho’s patients experience....Hips are built to withstand tremendous force, but they need full range of motion to work properly, hence the importance of flexibility and stability, Wu said. She encourages her clients to do yoga or attend a Pilates class if they are dead set on physically taxing workouts."

What Dr. Wu doesn't mention is the balance and strength certain slide board workouts can give your hips. Not to mention that Lateral Edge combines flexibility and strength in our 45 minute sessions. No surprise though, we're the small fish right now educating our potential clients on the benefits. If you want to keep up the high intensity, do so by working in a yoga and slide board class once a week and look great as a result. 

Winter Break Skiing and Classes this Week

Any Ski or Snowboarding Trips Coming Up?

A lot of our clients are skiing at all levels. Lateral Edge is the best way to work your stabilizer muscles to take on turns and moguls. 
We're offering a promo to all of our clients to get ready for the slopes.

$75 unlimited access to our classes Dec 1st-24th
Click here and go to "December Unlimited" in our online store tab

CLASSES FOR THE WEEK:
Tuesday: 5:15pm, Youth Class - North Shore Ice Arena
Wednesday: 5:45pm, Elite Youth Class - North Shore Ice Arena
6:45pm, Adult All Levels - North Shore Ice Arena
Thursday: 9:15am, Adult All Levels - A.C. Nielsen Tennis Shack
6:45pm, Elite Youth Class - North Shore Ice Arena
Saturday: 9:00am, Adult All Levels - North Shore Ice Arena

The Week Ahead

MondayAll Levels 
7:15pm Northbrook studio
TuesdayElite Youth Class
6:30pm Northbrook studio. email us to sign up
WednesdayShred415/Lateral Edge
12:15pm Northfield Shred studio
Thanksgiving!Adult All Levels 
9:15am A.C. Nielsen Tennis Shack
FridayAll Levels 
12:30pm Northbrook studio
SaturdayAdult All Levels 9am.OPEN HOUSE 10am-3pm!
Northbrook studio


5 Easy Ab Exercises for Women (10/19/16)

We launched our new website this week. Check it out here!

The core is where it all starts. Connecting the upper and lower body and supporting the back. We do ample core work in Lateral Edge but when you don't have time for a class, try some of these easy ab exercises if you have five to ten minutes. 

"The Climb Up." You can do this one with or without a towel or band for assistance. Great for lower and upper abs while increasing flexibility.

"Mountain Climbers." A Lateral Edge favorite as it goes well with our slide boards. It's a healthy movement for the spine and hips, and burns a lot of calories in the process.

"The Abdominal Hold." Not as common but if you've ever done this, you know it's your core that's holding you up in place as much as your shoulders. A great and overlooked at home ab exercise.

"The Side Plank." You can incorporate the motion into this one or just hold for 30+ seconds at a time. Good for the obliques.

Push-ups. Sometimes overlooked as a way to tone abs but you need to keep your core tight to do push-ups properly. There are many variations and all of them will tone your abs. 

How Many Calories Can You Burn in a Lateral Edge Class? (10/13/16)

Our friends at My Zone sent us one of their MZ3 heart rate monitors to track our heart rate and calories. Over the course of the last 5 weeks we collected data on myself and one other adult client. 

In eight 45 minute adult classes I burned an average of 520 calories per class ranging from 480-612. The low end of the range in calories burned accounts for time off the boards instructing on form. Our other subject had more consistent results but similar in the mid 500 range

The picture below is an example of the info we're collecting in a typical adult class. You can see our intense interval training where we start off slow and work our way into high intensity bursts of exercise.

We instruct all levels and our beginner clients take it at their own pace before moving up in speed and intensity. Regardless of experience, our workouts are the most efficient way to burn calories, fat and not muscle. 

Adult Classes and Team Training (9/7/16)

Schedule Notables:

Nielsen Classes: Beginning next week on 9/8 we're back at Nielsen for our9:15am class. Please note the start is 15 minutes earlier than our past Nielsen morning classes. 

Early Morning NSIA Classes: Beginning 9/13, 6:15-7:00am start on Tuesdays and Thursdays at our Northbrook studio. Some of our adult clients are hockey parents. Thus, we want to give them something to do while their kids on are in an early morning practice. Enough time for them to workout, hit up Starbucks, come back and get their player by the time he or she is out of the locker room.

Youth Schedule: This will be changing over the next couple weeks as we schedule team training sessions at our Northbrook studio. Always check ourschedule online or email us with questions. 
Hiring Instructors:
We're hiring qualified instructors to teach youth classes. If you know anyone you think is interested and fits the role, let us know or have them email info@lateraledgeonline.com.

Weekly Update (9/6/16)

Schedule Notables:

Nielsen Classes: Beginning next week on 9/8 we're back at Nielsen for our9:15am class. Please note the start is 15 minutes earlier than our past Nielsen morning classes. 

Early Morning NSIA Classes: Beginning 9/13, 6:15-7:00am start on Tuesdays and Thursdays at our Northbrook studio. Some of our adult clients are hockey parents. Thus, we want to give them something to do while their kids on are in an early morning practice. Enough time for them to workout, hit up Starbucks, come back and get their player by the time he or she is out of the locker room.

Youth Schedule: This will be changing over the next couple weeks as we schedule team training sessions at our Northbrook studio. Always check ourschedule online or email us with questions. 
Hiring Instructors:
We're hiring qualified instructors to teach youth classes. If you know anyone you think is interested and fits the role, let us know or have them email info@lateraledgeonline.com.

Weekly Update: Open House, August Schedule, the Olympic Diet (8/18/16)

Team Training and Open House:  We're holding an open house this Saturday the 20th from 10am-1pm at our Northbrook studio. We've already booked a few weekly team training spots in tandem with practice at NSIA. This open house will be a great way for parents and players to learn more about our programs. 

August Schedule Notables: We'll be holding our Thursday 9:30am adult class at the North Shore studio and will return that specific adult class to the A.C. Nielsen tennis shack in September. 

The Olympic Diet: A follow up on last weeks newsletter, an article in US Newsgoing into the olympic diet. What I found particulary interesting was the emphasis on seafood. "In fact, at the 2016 Summer Games, they're expected to eat more than 82 tons of seafood. "What's great about fish is that it provides lean protein, plus the anti-inflammatory omega-3 fatty acids that have a lot of health benefits and aid recover,"

Why Dieting is Out (8/10/16)

How many calories your body burns along with it's metabollic rate is more dependent on your lifestyle and gene make up. Take this article on how so many of the Biggest Loser contestants gained more weight back after they lost it. "Metabolic suppression is one of several powerful tools that the brain uses to keep the body within a certain weight range, called the set point...When dieters’ weight drops below it, they not only burn fewer calories but also produce more hunger-inducing hormones and find eating more rewarding." Basically, a person who used to weigh 300 and now weighs 200 will burn fewer calories and have a lower metabolism than the average 200 lb person. 

Or the Atkins diet for example (which fell out of favor back in the 20th century). Removing all carbs can alter your body's hormones that signal insulin. Something called cellular inflammation is the result and the next time you decide to eat a pretzel, your body reacts badly and puts back that lost weight. 

What's the Solution? No one's perfect and we have to think long term. Try cutting out one minimal thing. For me, it was processed fast food. I still find myself on the occasional trip with a fellow coach demanding to stop at Culver's for "butter burgers." I'm ashamed to step inside a joint that rakes in cash selling something called "butter burgers" but that's the small price of having his company.

It's best to just stick to the old saying, "everything in moderation." I try to eat well rounded meals and maybe just a little less than I used to when I was younger. And of course, exercise. Getting plenty of exercise and eating healthy after is the most natural way to keep up your metabolism.

Foam Rolling and it's Place at Lateral Edge (8/3/16)

You can probably infer foam rollers are one of the fastest growing workout appliances over the past 10 years. And you very likely have one or multiple in your home. Why?

Increased Mobility:  In order to be agile in any of these sports, you need increased mobility. The basic physiology as described by Bridge Athletic: Fascia is a thin layer of tissue covering muscle and when overused by athletes, can stick to muscle restricting movement and increasing soreness. Rolling breaks up the connection increasing blood to the muscle decreasing recovery time. 

Rollers and their place at Lateral Edge: Many of our clients are tennis and hockey players at the youth and adult levels. Both sports need increased hip mobility due to the lateral movement. In many of our classes, we'll spend a few minutes at the end rolling out our glutes and hips to release fascia. The hockey teams training with us this season will have rollers incorporated weekly or biweekly depending on the group and age. 

Rolling Tips: 
-Do not roll over joints
-No required amount of time. Even two minutes can help pre or post workout
-If new to rolling, start off with a lighter density, cheap roller
-One foot down providing support for the other leg, glute or hip
-Youtube it or ask us

20% Off in August (8/2/16)

Our summer programs are wrapping up on August 4th. Before the fall/winter season get started, get in prime condition for 20% off! 
Click Here to Purchase Classes for August!
Enter Promo Code: "August20" when purchasing a 3 or 5 pack.

Our August youth classes will focus on getting back in shape. We will also be speaking with clients to see if there's any immediate areas that we can address prior to tryouts. Our classes touch on all aspects of being a top tier athlete. However, with this, we'll focus a portion of the class designed specifically for what you need. Endurance, core, quickness, injury prevention, or outright speed. 
Updates:
1) Adult Classes: We will hold our normally scheduled adult class at A.C. Nielsen tomorrow at 9:30am. Next week's class will be held at our Northbrook studio. 
2) Please continue to check our schedule as some times will change over the next few weeks.

A Definition of Agility (7/27/16)

The Increasingly Intelligent Fitness World and Lateral Movement:
We were checking out some bodyweight and plyo exercises, as part of our ongoing education, and came across this definition of agility from Men's Fitness.  "Agility is defined as an athlete’s ability to accelerate in a target direction as fast as possible, decelerate in that same direction, plant, and re-position body mass appropriately to effectively re-accelerate in a new direction—all within a matter of seconds. If an athlete can’t do that, they’re not only at a distinct disadvantage but also more likely to be injured."  It's no wonder they incorporate the slide board in their workout using 20-30 second sprint style bursts like we do in Lateral Edge.

Lateral Edge and Agility:
Everything in the definition of agility above is critical. It's great to use lateral exercise in the gym but the amount of force and speed you can use to push-off on a slide board exceeds that on most any dry land. Also, the landing on a board focuses on placing pressure on adductors and glutes supporting knees needed to remain healthy for agile athletes.

The Athletic Training Regimen:
In order to increase agility in the months and weeks leading up to tryouts, we recommend a lateral training routine at least 3 times per week to increase mobility and agility. And 1-2/week intra season. We're partial to the our slide board studio but there are a number of exercises you can do at home to compliment our high-intensity program. We prefer things like side shuffles and ladders to get quicker and foam rolling has been known to increase mobility. 

 
email us now with your goals and we'll provide the tools to get you there!

Adult Classes Back at Nielsen (7/13/16)

Adult Classes Back at Nielsen for the Month
 
Our 9:30AM Thursday adult class will be moving back into the Nielsen tennis shack beginning tomorrow.

Sign up here! 

Congrats to Milos Raonic for beating Federer and making it to the Wimbledon finals. We're naturally fans of Milos as he trains with the slide board. At 6'5" it's absolutely necessary for increasing his on court agility. Not the most riveting youtube but he's working hard.