Author: YourFitness-411

Are you a servant or slave?

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Hello Friends!  It’s been a while since I blogged!  Life keeps getting in the way…but that’s a good thing, right?

I was sitting in church on Sunday and there was a guest priest, Father Leo Patalinghug, giving the sermon.  He was captivating and his jokes really kept it interesting. Apparently, he’s also written a cookbook and has been on all the major networks.   His sermon focused on ‘serving’ others (great play on words since he’s a cook too, huh?).  He noted that a ‘servant’ and ‘slave’ are two completely different things, yet people tend to use those words interchangeably.  A servant is someone who is educated and knows the job well.  Well enough to ‘serve’ others, such as doctors, teachers, chefs, etc. including taking care of someone you love when they are ill.  A slave, on the other hand, may not know the job, hence is told what to do.  He encouraged us all to be servants to one another.

Father Leo noted that to ‘serve’ someone is to care enough to spread your knowledge and ability to assist others.

Therefore…I am your servant and I take pride in that.  🙂 I have been educated and I cont. to self educate to be able to give you accurate answers and advice.  I give you many ways to follow me so that I can assist you on a journey towards better heath & fitness.  I’m available through facebook, twitter, text, & email.  I’ve even jogged with clients and worked out with some.  I am willing to help you face your fears and find happiness by reinventing your exterior which in turn, also changes your interior.  Losing weight, getting fit, gaining muscle….it involves using the mind, body, and soul.  It’s not going to be easy, (I struggle with it too!) but I assure you, it will be worth it. 

Small changes = big results.  Take that first step.

www.facebook.com/yourfitnessinfo

www.twitter.com/coachbashford

www.beachbodycoach.com/lisabashford

bashford.lisa@yahoo.com

“Look Mom, NO HANDS!”

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Can a workout bring back childhood memories, make you reminisce, and be truly enjoyable?  Mine just did!! 

My 4.5 year old daughter learned a week ago how to ride a 2 wheel bike.  And, she does it very well!!!!  Watching her learn how to balance herself on 2 wobbly wheels and then get more steady as her self-confidence grew reminded me of when I learned to ride a bike.  When I realized my Dad had let go of the seat, I got nervous and drove right into the bushes and bumped the house!  I was upset with him then….but now I laugh about what a great memory that is for me.

Fast forward to today.  I am very active and love sports/fitness.  I have had 3 weeks off training for a half marathon and decided it would be good for my body to take some time off of distance running.  My longest run over the past few weeks was probably about 4 miles.  Otherwise, I’ve been doing Les Mills Pump workouts, swimming, P90X workouts, core strengthening, and stretching.  Thanks to my friends posting on their facebook pages and on the health/accountability page I created for friends about their bike riding miles along with my daughter learning to ride…..it motivated me.  I decided it would be good to add biking to my cross training.

I literally just got off my bike tonight.  I rode for 6.28 miles on running paths and country roads.  It was incredibly magnificent and I loved every bit of it (even though I still think running up a hill is easier than biking….YIKES!). I felt the burn in my quads as I rode up some steep hills, enjoyed the breeze in my face from the bike, had a chat with God, remembered what it was like to be a kid and witnessed a beautiful sunset.

I started off listening to my IPod, and then shut it off, realizing I didn’t need it.  When running, I use music to mask my breathing so that mentally I don’t stress myself out.  I also use it to distract me from the mileage.  I was able to recover well with my breathing while on the bike after hills, and therefore didn’t want the music.  Once I turned off the music, I was taken back to my childhood and reminded of the old country road behind my Grandma and Grandpa’s house (where I had my first kiss while on a bike ride!).  I could hear the sound of gravel crackling under the bike tires just like 25 years ago.  I remember, as a kid, trying to pop the tar bubbles on the country roads with my bike tires.  Tonight, the birds were singing, cars randomly cruised by, I smelled someone starting a campfire, and the sky was a magnificent pale blue as the wispy clouds glared pink and purple shades thanks to a gorgeous sunset.  I literally was a kid again……smiling and enjoying a bike ride.  I spooked a deer who was munching in a bean field and it bounced away with its white tail straight up.  Geese flew low and into the pond.  All this that I was able to experience while on a bike, vs. running.  When running, I focus on my technique, breathing, mileage, and am looking forward to the next mile completed.  On the bike, I was having fun.  I was not out for a leisurely ride, it was a good workout, which made it that much better!

The only thing I did as a kid that I was unable to do the past few rides, was to ride without hands.  I used to be able to steer my 10 speed bike (I thought a 10 speed was the BEST thing back then) with my legs and core.  I attempted tonight, but only for a split second, and then laughed out loud as I could not do it.  My children have not attempted that yet, and I don’t think it has crossed their young minds……but soon I’m sure I’ll be hearing, “Look Mom, no hands!”  🙂

Cross training doesn’t have to be a chore.  It can be fun, enjoyable……….and take you right back to being 11 years old again.  During this busy life, you can bet I’ll be out there again…..losing myself in a ride and being a kid.  Exercise is just as good mentally and emotionally as it is physically for your body.

(To learn more about cross-training or some of the workout programs I do, feel free to contact me at Bashford.lisa@yahoo.com or simply go to my website:  www.YourFitness-411.com )

UGH! But, lacing up the shoes and moving forward….

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Have you ever visualized something, worked hard for it, spent weeks sacrificing…..just to have it completely erased within 24 hours of the big event? 

That is exactly what happened to me.  Less than 24 hours before my July half marathon, it was cancelled.  The July 7th half marathon was sponsored by my town’s version of The Biggest Loser.  And due to the extreme heat in NE Indiana (and much of the country), it was cancelled with less than 24 hours to go before race time.  I understand the reasons it was cancelled even though I wish it was handled differently.

If you are a runner, or have experienced a ‘runner’s high’ post run/race, then you understand why you cont. to run.  It’s an incredible feeling and I’ve had it plenty of times, so I was really looking forward to it.  Training this spring/early summer has been T-O-U-G-H to say the least.  When training for a long distance run, your family and you sacrifice many things.

  •  sleep – so that you get up early enough to get proper nutrition to sustain your body during a long run and to beat the heat.
  • I didn’t go out with friends on Friday evenings so that I was ready for Sat. morning runs.
  • I experienced heat exhaustion on my 11 mile run.  I had to run it at 11am vs. early morning because my son had a baseball game and I couldn’t let him down.  It was 90 degrees at that time….but I completed the run visualizing the race, knowing it was going to be a hot run on race day.
  • pain – my SI joint/hip were painful the last third of my training and I spent a lot of time trying to promote healing while not falling behind in my training.
  • your family makes sacrifices too……to help support your long runs and time away on weekends.

Needless to say…..working hard for something and then not getting the chance to complete the goal is extremely disappointing, frustrating, and depressing.  10-12 weeks was spent on preparation for that big day.  How do you get over it?  I don’t really know….I’m still bitter and hit a bit of a workout slump because of it.  Runners also know that along with a runner’s high comes a mild let down because all the training/focusing you’ve been doing is finished until you sign up for another race.

I can only imagine the employee that spent week/months working hard and sacrificing family time for their company, only to have the business close its doors at the last-minute.  Or, the parent saving money and working overtime to pay for the big vacation, just to have a family member fall ill.  We all sacrifice, and we all work hard at something….and sometimes it just doesn’t work out.  When this happens there is no conclusion……no resolution………no shining moment……it’s just gone.

I do not believe in dwelling on the past or what’s lost.  I believe in picking yourself up and moving on.  Finding inner strength is difficult, but it can be done.  After a few days, most of my anger subsided and I chalked it up to the fact that the 10-12 weeks of training kept me focused and in great shape.  I plan on signing up for another half marathon in the fall and starting the training all over again in a couple of weeks.  Sounds kinda daunting, but I have felt kinda lost the past couple of weeks without having a race to visualize.

This has also helped me to realize that I need something to remain focused on when it comes to working out.  I need a program to complete, a race to run/bike, and it’s more to me than just my body staying in shape and losing a few pounds.  It keeps me mentally focused and is my outlet in this crazy busy life.  If you haven’t tried exercise as an outlet and for mental relaxation, you are missing out!  🙂

This girl is ready to move on, and start training again.  Train with me!  Contact me if you are also starting a new training regimen.  Let’s get back on track together.  www.YourFitness-411.com

Time to lace up the shoes…………

 

 

 

Running: Think you can’t? Think again.

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It’s Father’s Day and I’m reminiscing about Dad when we (my 2 brothers and I) were growing up.  This is also an eventful weekend for me because I completed another running goal.  My goal was to get an official 5K time of under 30 minutes.  Yesterday, I completed a 5K in 29:33.  I was pretty excited, especially since I ran 9 miles the night before and have been battling a super sore left SI joint and tight right piriformis/IT band/hip flexors of right hip for about 10 days. I still got goal! I haven’t run an official 5K race in at least a year…if not longer, so it’s a big deal for me.  In the meantime, I’ve been running half marathons, 10K’s, and even completed a full marathon without proper training last October. (Not recommended!)

Back to my Dad…..when I was a preteen Dad hurt his knee and had some extensive surgery.  Back then, they casted him from hip to toe (unheard of today) and I often went with him to his physical therapy sessions (this is how I got the fever to become one myself!).  Well, Dad was on crutches for a long time and my brothers and I used to tease him by taking his crutches away or putting them across the room.  It was all for a good laugh!  Well, weeks later, Dad was outside with us and on crutches.  My brothers were teasing him saying, “You can’t catch us!” Dad threw down his crutches and to their surprise started chasing them!  They didn’t know he was working hard in PT and didn’t need the crutches anymore.  Oh….it was so funny and a great memory.

I am the face behind the facebook page www.facebook.com/yourfitnessinfo.  I always hear people say, “I can’t run.”      Quite frankly, I’m tired of that excuse.  There IS a small group that cannot physically run, and I am fully aware of this.  However, for the most point….I bet you can run.  I always think, ‘heaven forbid someone takes off with your child….I bet you would run after them!’  Or, ‘what if someone was chasing you with a knife?’  Our bodies were meant to run.  Think about all the activity that the human body had to do hundreds of years ago to catch food and such. The human body is NOT meant to be sedentary.  It developes skin wounds, breaks down, gets stiff, deteriorates, etc.  I personally believe this “I can’t run” is an excuse for numerous reasons.

1.  People think it’s too difficult to run.

2.  People believe they have ‘bad knees’ and cannot run.

3.  People get bored with running.

4.  Laziness

Listen, no one is saying go out and run 2 miles right now.  And, it’s not necessary to run fast.  If you have curiosity about running or wish you could and not sure where to start, here’s a guideline.  Start with intervals.  When you go for your walk, add 30-60 seconds of a light jog every couple of minutes.  It’s that easy!  Eventually, you will find yourself jogging for a few more seconds.  Jogging/running is a great cardio burner, it’s mentally good for you (a psychologist friend told me it has the same benefits as an antidepressant drug), the ‘runner’s high’ is an amazing feeling, and it’s time to yourself.  I strongly encourage you to try it! Here are some pointers so you can start to try jogging and reap the benefits.

*  Ladies…make sure to wear a supportive sports bra.  HIGHLY NECESSARY.

*  Music.  You can get lost in the music and before you know it, you’ve gone another quarter-mile.  I can suggest some good songs if you would like.

*  SHOES – not all shoes are made for running.  Proper footwear will make it easier for joints and muscles.  I always know when I need new shoes…my joints start to ache.

*  There are many apps available to assist you with distance, time, and motivation. RunKeeper &Joggy Coach are some of my favs.

*  Vaseline is my friend. 🙂  It stops friction burns.

*  If running is boring to you…..you need to learn to be alone with your thoughts more often!  It’s a great exercise for working through difficult situations and being able to set your mind straight.  I jog a lot of mileage and often times find clarity through thinking/praying while running.

*  Jogging can lubricate joints.  Proper exercises (strengthening and flexibility) can help knee and hip joints to be able to run.  Don’t fool yourself into thinking that just because you have arthritis or a previous injury/surgery you shouldn’t be running.  It is more difficult on the joints, but if you are kind to your joints and take care of them, it won’t be a problem.  This is another reason why cross training is so important for joints!

* Technique….often times people have poor technique which causes pain and tightness.  Have someone access your technique.

*  Intervals…..this is how you start!  I have some programs that I recommend, so contact me for more information.

Once again…there are a few people who should not be running.  But, too many people are using excuses not to run and it’s frustrating.  I’m not a fast runner and I’m not out to beat anyone. I’m not a professional runner.  I’m just a Mom, who wants to stay fit, LOVES accomplishing fitness goals and doing what people say I cannot, enjoys the alone time that running provides for me, gets super excited to feel a runner’s high (feeling post run), and likes toned legs.  I’m also a therapist, fitness coach, and studying to get certified in sports nutrition. I’ve learned a lot simply by running often and finding what works and what does not.  I have a lot of friends who are runners and I ask a lot of question.

 I love receiving texts, emails, and facebook posts from people who didn’t think they could run…..and are now doing it!!!  That’s the best feeling as a coach!  Do I always love to run?  NOPE.  Do I dread it some days?  YEP.  But, once I get started, it’s worth every step.  Do what you cannot think you can.  Try it….if you don’t like it, THEN you can say it’s not for you.  Otherwise…don’t give yourself an excuse NOT to try something and be active !

Be like Dad….surprise yourself and others with your running ability!

Wrap your mind around it and FOCUS.

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I am doing it again! Training for my third half marathon (13.1 miles).  And, prob. will be running my 4th this fall.  I have some really persuasive running friends! 🙂  I love’em!  Everytime I think, “WHY am I putting in all these miles?” I remind myself that it’s my summer program and allows me to stay focused on my fitness, train my body in another way unlike I do during the winter, accomplish goals, have pride in myself on many levels, and enjoy the outdoors!  Do I LOVE running?  Sometimes, but not always.  But, I do love what it does to my body and I LOVE the emotional high I get post run.  🙂

This past week, I had ‘gum’ surgery.  The peridontist took a skin graft from my upper palate and sewed it onto my lower gums.  OUCH.  He said I could run in 2-3 days.  I had a 10 mile run to do on Saturday.  I rocked my 8 mile run last weekend, but was concerned about this week’s run.  My caloric intake had been down since surgery because I could only eat super soft foods or liquids and even then, it was painful.  And, I had not ran since Tuesday morning (about an hour before surgery).  I was concerned it would be a tough run, and slightly worried about my recovery, so thought it would be a good idea to run w/ a partner.  My running partner for last fall’s marathon is also training for another half, so we ran together.  Long runs are about mental strength.  I begin focusing on the long runs about 2 days prior.  I envision the mileage, try to get the proper food choices and hydration the day or so before, and then focus.

Here’s how it went:

  •  Started at about 6:25AM.
  • Cool, crisp air….NICE!  Miles 1-3 went smoothly.
  • She had stomach cramps at mile 3 and we stopped at the local fire station for a quick bathroom break.
  • Miles 3.5-4 were uphill (so was the first 3…gradual incline).
  • At Mile 5 we had some carb chews and turned around……half way done!
  • My chews kicked in and I felt great the rest of the way home.
  • She had a side stitch at about mile 6.5 and I needed a quick drink of water at fire station again (water fountain by path).
  • The rest of the way home was smooth sailing!  DONE.  10 miles!

I used to feel as though I failed if I even stopped for a 30 second break.  Now, I realize that although it’s important to get the run completed in a timely manner, it’s more important for my body to get the mileage in.  During long runs, it’s good to get hydrated and eat something along the way (carb chews).  A couple quick stops isn’t going to hurt a thing.  I’m not trying to win any races…..I’m just wanting to cont. to finish the race standing up and preferably with a good time.  BUT, if you know me, then you also know I’m competitive and stubborn.  Not much keeps me down…..and I would love to finish a couple of minutes faster than my last half marathon.  🙂

My training schedule calls for more long runs on Saturdays.  I have 11 miles, 12 miles, 9 miles, 8 miles, and then RACE DAY!

FOCUS.  Mental Strength.  Determination.  Nutrition.  Mileage.  Gear.  Rest.  = SUCCESS!

Life is Busy….

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Life is Busy….is that an understatement or what?!  I have 2 children (ages 7 & 4), and between baseball practice/games, working as a physical therapist assistant, playing league Volleyball, answering health/fitness emails, maintaining a business facebook page, marketing, the kid’s school VIP weeks, and various other appointments, I can barely wrap my mind around what to make for dinner and continuously stare at the laundry that needs folding.  However, I still manage to get a daily workout in….whether it’s once the kids go to bed or sometime throughout the day.  The kids know that when it’s Mommy’s time to workout, they must keep busy.  I don’t care if they are in the basement with me playing….they just need to try and not interrupt.  I need at least 30 minutes and if they are having a good day….I get 45-60 minutes. Working out is as much of a mental release for me as a physical one.  I am a much better Mommy and more fun when I get my workout in for the day.  I realize this and let go of the ‘guilt’ of working out a long time ago.  My kids are learning the importance of exercise….and it’s need in their lives along with mine.  I can hear it now as they talk to their kids….”Your Grandma used to always workout!”  Ha Ha!

But, I was chatting with my cousin the other day and she said, “Working 60+ hours and putting the finishing touches on my upcoming wedding is really stressing me out.”  She needed to be up at 5:15 the next morning for work.  Her statement got my mind racing.  You see, I work a PRN status.  This means, that the company I am employed with contacts me and asks me if I am able to work that day or the next.  They can call at any time and I can say “YES” or “NO.”  I like to say “YES” but that can be difficult due to having to find a sitter at the  last minute.  Therefore….it’s easy for me as a health/fitness coach to say, “A workout is only 30-60 minutes/day and you should be able to get that in!!”  After chatting with Audrey and really thinking about it…I realize…..that can be really harsh to say and some people are working sunrise to sundown (esp. in this economy) and literally have no time to squeeze in a hard workout.  YES, they understand it’s good for them physically and mentally to work out…..YES, they want to do it….but there just isn’t enough hours in the day!!  I GET IT!  🙂  (As a therapist I struggle getting my patients do to their quick home exercise programs….let alone a hard workout!)

So….you may not get time to workout and may be exhausted.  NEVER FEAR….options are HERE!  🙂  There are plenty of ways to get little workouts in and YES….it does matter!  Something is better than nothing!  When you cannot get a workout in….focus extra hard on your nutrition and water intake.  Then, try to add in a few of these ideas.

  • You have to get to work, right?  Are you close enough to ride a bike somedays?  If so…do it!
  • Driving?  While sitting at the stop light do isometrics.  These are exercises which contract the muscles, but no joint movement.  Such as butt squeezes or posterior pelvic tilts (fancy name for tightening lower abs and pushing your low back against your lumbar support).  Do as many as you can while at the stop light or hold them 10 seconds and repeat throughout an entire song.
  • Do squats while brushing your teeth.  Make sure to keep your butt back and knees behind toes to protect those knees!  Push up through your heels.  You can get into the squat position and stay there a few seconds, or do them one legged and stay shallow.  (I should blog about different kinds of squats!  lol)
  • Wall sits.  Helping your kids with homework?  Put your back against the wall, feet about 2 feet away from wall and slide down until your knees are 90 degrees bent.  Hold 60 seconds and repeat 3x.  (BURN QUADS, BURN!)
  • Do pushups or abdominal crunches or planks during commercial breaks on your TV shows or during movies.  How many can you do?
  • Stretch hamstrings/calves while sitting on floor folding laundry.
  • Run sprints with your kids!
  • Make your own circuit with jumping jax, tuck jumps, high knee running in place, squats, and push ups.  Do each one for a minute and then repeat 3-5x with a 30-60 second rest between reps.

Get the point?????  (I always do the car exercises and random squats throughout the day)  🙂 Every little bit helps….seriously!  Then, on the weekends or whenever you have time…..get that hard workout in…the kind where you are tired, out of breath, and a little sore the next day.

Be creative!  Post your creativity on my facebook page so others can learn and be motivated too!  I would LOVE it!  www.facebook.com/yourfitnessinfo 

If you have any questions, concerns, or need assistance, please contact me at bashford.lisa@yahoo.com

Life is busy…..so the next time you are driving somewhere…think of me and squeeze those buns!

WALL SITS!! :)

…like PB & Jelly.

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PB Jelly
I was ill last week and had a hard time keeping much food down.  When I did get hungry, I found myself making a PB & Jelly sandwich.  It tasted wonderful and made me start to think about what a perfect combo it is.

When you think of a PB & Jelly sandwich, what’s the first thing that comes to mind?  For me, it’s the memory of being a kid and swimming at my Aunt or Grandma’s pond on a hot summer day.  After a couple of hours of swimming, we would come home and eat PB & Jelly sandwiches.  To this day, after swimming, I crave one of those gooey sandwiches on super soft bread.

PB & Jelly is a perfect combo.  The nutty, pasty goodness of creamy PB with the sweet, cold fruit spread on soft bread.  It’s a childhood staple (before all the PB allergies emerged).  It’s so good, that it’s even used in language as a reference to 2 things perfectly fitting together ‘…like PB & Jelly.’ 

This is exactly how Nutrition & Exercise fit together also.  They blend perfectly with one another to create a strong, healthy body inside and out.  Think about it….not only are they both very important in a weight loss program, but in life in general.

Proper food choices are essential for our health – fighting against illness, disease, fatigue, emotions, weight gain, etc.  We need food to survive!  The food choices we make each day are a continuing choice.  Exercise is a 1x/day choice.  Therefore,  food choice makes up a lot of our daily decision-making.

If you only focus on your food choices, you will lose weight.  There’s no doubt about it.  Typically, if you lose significant weight, you will notice loose skin and find yourself wanting to be more active now that you actually can without all that weight!  This is where exercise comes into play.  It tones musculature and cont. to push the body through plateaus.

Exercise aids in prevention of injury, illness, mood swings, joint pain, and fatigue too!  It also helps with weight loss and changing the body composition from flabby to firm and sexy.  A nice little bicep/triceps combo is sexy….and shows the effort that a person has put into their own body…which leads to pride.

But, neither of these is as effective alone as they are together.  Nutrition and Exercise work so incredibly well together!

If you exercise often, but fill your body with junk, then your body is going to perform poorly, muscle soreness will hang on longer than typical (longer recovery post exercise), weight loss/toning will not be as rapid as it could be, and you won’t reap the benefits of exercise.  And, let’s be real…..if you are putting forth the effort of exercise, you want to see the results!!!  Nutrition fuels your workouts.

Often, my workout quality is related to what I have eaten recently.  Fill your body with junk, and it’s going to perform like junk.  Pre and post exercise nutrition is a whole other topic, but to be discussed another time.

So, just as PB & Jelly are perfectly matched for one another, the same can be said for Nutrition and Exercise.  They are each other’s perfect mate and complement one another creating a yummy goodness…..whether it’s a childhood memory, a tasteful treat, pride, or eye candy!

(Notice I never used the word, ’diet.’ I really dislike that word.  It has negative connotations associated with it and to me, ‘diet’ is temporary, but proper ‘nutrition’ is a lifestyle.)

Here’s an article on this topic.  Just more info!  🙂

http://www.livestrong.com/article/451983-the-importance-of-exercise-nutrition/

Nutrition + Exercise = Success.

PB + Jelly = A childhood memory for me. 🙂

Together…we are Better!

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With any weight-loss goal, as many of you know, the biggest hurdle is KEEPING IT OFF!

I was doing great and only a few pounds away from my weight loss goal a few months ago.  Then, the holidays came and I was put on Prednisone because of an ulcerative colitis flare-up.  ** NO FUN!  **  This drug is a steroid which causes weight gain no matter how healthy you eat.  It’s water weight and I really dislike what it does to my body.  Well, pending on how long you are on it, it takes just that long for your body to return to normal weight.  I am just now getting back to ‘normal’ weight, but have gained a few pounds.  So, I am working hard to get it back off and hit that GOAL!  I’m on a mission and it’s gonna happen.  There is NO OTHER OPTION!  🙂 I’m only a couple pounds away from that point a few months ago.  Whew!!

I am saying this because it’s not only my battle now, but I also owe it to you to succeed. I’m an ordinary girl with an extraordinary fitness goal that I was so close to accomplishing, then it was taken out of my hands. But, I am healed now and ready to finally hit that goal!  The more followers/friends I have, the more empowered I feel.  The more I can teach you about health and fitness, the stronger the desire in me becomes to finally be able to post….ACCOMPLISHED!!!!  And to NEVER look back again!

I know how good it feels to be self confident in any article of clothing I put on my body.  I know the increased energy, the better sleep, and the toned muscles are worthwhile.  I LOVE the ‘strong’ look to the female body.  Anyone can be ‘skinny’ but it takes work to see muscle definition!!!  Serious work!  I LOVE pushing my body to the point where I think I cannot go one more .10 mile and then I run another 1/2 mile….that pride is fun!

While running the marathon, a little girl held a sign that said, “Pain is temporary, Pride is forever.”  🙂  That pushed me through.  (Surely, there will be a future blog with that as the title)!

We are all human.  We overeat, crave sweets, get lazy, fall into bad habits,think we need soda, etc.  But those of us who are strong can pick ourselves up and continue onward on this journey!  Join me, as I regain the sense of accomplishment and push forward towards my goal   There are some stubborn pounds ahead of me and having you along for the ride, in support of my progress, IS making me work a hell of a lot harder.  Let’s keep this ball rolling, and together, experience the good, bad, and the ugly… until the very last pound has been shed.  TOGETHER….WE ARE BETTER!

Please follow me on facebook at http://www.facebook.com/YourFitnessInfo and let’s help push one another across the finish line.  ❤

Proof Positive

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Good Morning World!

It’s a cold morning in Indiana w/ big fluffy, wet snowflakes = PRETTY!

Once again I am reminded that cross training is important and it makes me feel the need to shout it to the world and help others to understand it’s importance!  I like to run.  (Did I really just say that?)  I love/hate it.  Hate getting started, but love to watch the miles click by, whether on treadmill or outdoors.  It’s very therapeutic for me and often times it’s the ‘alone’ time I need to search my soul and think.   The soreness afterwards (joint or muscular…as long as not sharp pain) makes me proud knowing I pushed my body beyond it’s comfort zone.  I also like to play Volleyball (Usually play league ball 1-2x/week) and LOVE LOVE the INSANITY workouts by trainer Shaun T.  I am very active and I enjoy it.

So…this brings me to Saturday morning.  My legs were sore from pounding out a faster pace during my 3 mile run on Friday (trying to increase my speed this year).  So, I decided to take my dog on a walk.  Yep….walk.  I thought about 3 miles (around a pretty lake nearby).  I hate to fight the urge to jog, and failed, jogging only 1/2 mile.  But, I walked at a rather fast pace for about 3 miles….stopping to look at swans. 🙂

The next morning, my feet hit the floor and I was sore in new places!  My dorsiflexors (muscles that pull your foot up….toes to nose movement) were very sore along with hips.  I was suprised!!  Then, remembered that walking uses more heel/toe pattern and toe push off than running, along with more hip rotation pending how fast you walk.  SO…even though I cross-train and run…..it was WALKING that made me sore!  I thought “PROOF POSITIVE” that all kinds of different exercises are good for the body.

A little bit about cross training:

  • decreases risk of injury because you are using muscles in different motions vs. the same over and over.  (running is example.  Legs are used in one main motion and therefore if you play flag football, plant your foot and twist, the odds of tearing your ACL is higher than someone who does Zumba, running, softball, and strength work).
  • Your body also develops ‘ memory’ so the same activity day in and day out will not yield the same results as they once did.  I once had a patient that walked 5-7x/week  2-4 miles for about 3+ yrs and wondered why she was in physical therapy due to pain, had gained weight, and it wasn’t benefiting her anymore.  HHMM….maybe because that same ‘walk’ everyday became a ‘normal daily activity’ and your body didn’t recognize it as exercise anymore!  I could NOT get her to understand that concept.
  • It’s good to get away from your main training for a bit.  Good for mind, body, and soul!  Refreshes you!
  • allows muscles to ‘look’ better.  They get stronger in different planes and the fibers are stronger vs. being used the same direction all the time.
  • Cross training can be as simple as doing intervals one day, walking the next and long distance another time. (But I still recommend something other than walk/run).
  • Make it something you enjoy!  Yoga, Volleyball, Tennis, etc.
  • Cross training can STRENGTHEN your current sport.  A running friend (she’s been a serious runner for years) recently completed the INSANITY program and her speedwork became easier!  She lost about 7-9lbs. and is feeling stronger/running better!  (I’m betting her increased core strength has a lot to do with this!)
  • Variety is the spice of life!!

PROOF POSITIVE!  It WILL benefit you.  I cannot stress it enough!  Cross train to get better at your sport, reduce injury, look and feel better, and to give your body a break from the same old stuff.  It’s very beneficial!!!

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Proper Warm Up is Key!

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Can you believe it’s February 2012 already?  This makes me happy because the start of a year is always my most difficult months!  Living in Indiana, it’s usually dreary and cold, however this winter has been very mild. I’m still glad when Spring arrives, so these first couple months can just keep tickin’ by!

So, to change things up a bit and get more education under my belt, I signed up for a continuing education course a few weeks ago and today was the course.  “Effective Prevention and Treatment of Running Injuries.”   Some friends and previous co-workers were there, which made it fun!

This course has given me much to think about in regards to how I treat patients as a therapist, advice to give clients/customers who want to begin a running program, or even those that are seasoned runners/athletes. It has even helped me to re-evaluate my own training and injuries.   Points I want to remember:

  • Eliminate unnecessary movements
  • Refine necessary movements
  • Muscle Imbalances
  • Work the opposite muscle groups
  • Re-think using a ‘foam roller’ because it’s not really functional …..(and I didn’t like the one I bought anyways!)
  • Dynamic warm-up (love this!)   No more boring stretches of counting to 8 prior to exercise.  🙂
  • Shin Splints
  • Kinesio Taping Method
  • Training children 8yrs +

I always leave courses feeling more aware of new techniques, more educated, and motivated to assist others!  And, this course was no different.  The instructor “D-Lock” was engaging.  Very pleased and I must note many of the movements he discussed are ones that are in the Beachbody Insanity and P90X2 workouts!

If you are starting a running program, no matter your age, weight, or goals….I strongly suggest starting off cautiously and listening to your body.  Proper footwear, diet, and muscle strength/flexibility/balance are important.  Do your research and please have a PROPER WARM UP!  🙂  I’d be happy to help.

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