When Samantha Otte's friend and coworker challenged her to join the Biggest BLUE Loser, she let her competitive side take over - and got amazing results. Otte, a UK employee in the Office of Research Integrity, lost 13.2 percent of her body weight in 10 weeks. 

 

Ashley Walton, a UK employee in the Office of Research Integrity, challenged her friend and coworker, Samantha Otte, to join Biggest BLUE Loser. Walton wanted a little friendly competition and to make changes in time for her July 2010 wedding. Her strategy worked: Walton lost 11.9 percent of her body weight in 10 weeks, earning 2nd place.

 Read her success story here.

 

 

 

Biggest BLUE Loser is a 10-week weight loss competition held annually in January. For more information, visit the Weight Loss Matters Web site.   

Q: I seem to have strong quads but weak hamstrings and lower back. Why is this? Can it cause back pain? How do I correct it?

A: Body imbalances can happen to even the most devoted  exercisers and can cause harm or injury. Muscle imbalances are centered around a joint or several joints. For example, think about the knee and hip. The muscles on the front of the leg are the quadriceps. The muscles along the back of the leg are the hamstrings. When one group of these muscles is to strong or weak, the mechanics of both the knee and the hip are affected. The joints still work, but not as  efficiently. Overuse of a joint in this way can lead to pain and injury. Therefore, it is important to incorporate opposing muscle group exercises for each muscle group that you work in the gym. For example, if you work quads, you should also work hamstrings. If you do exercises for the abs, you should also exercise the back. 

 

With that being said, there are often functional imbalances that are a result of everyday activities. For example, if you have a long commute or sit in front of a computer for eight hours a day, your back muscles will likely be be overextended and your chest muscles will likely be shortened and tight. In order to bring them back into balance, chest stretching exercises should be incorporated not only into your workout, but also throughout your day.Try standing with your nose in the corner and place hands on either wall. Gently lean in until you feel the stretch through the chest. (You can also try this stretch in a doorframe.) Hold for 30 seconds and repeat.

 

Another common trouble area is weak abdominal muscles and tight hamstrings, which can lead to back pain. In order to work on this imbalance, hamstring flexibility as well as abdominal strengthening exercises should be practiced. Try sitting tall with one leg straight and one leg bent on the floor. Gently hinge forward from the hips to stretch the hamstring. Hold 30 seconds and repeat on both legs. To strengthen the abdominals, there are many exercises. The basic crunch: lay on your back with your knees bent. Squeeze the muscle of the abdominals until the shoulder blades are lifted off the floor. Hold for one second and come back to the floor. Repeat 10-30 times.

Yoga and Pilates are great ways to become aware of body imbalances as well as correct them. Check the Body ShopGroup Fitness schedule for the most up to date information on classes offered. If you are not a member, why not become one today? The cost is only $7 a month! As a member of the Body Shop, you can make an appointment with any of the knowledgeable Body Shop staff to help you with your workout plan for FREE. 

   
-- Carrie Davidson, ACSM HFS