Small changes can make a big difference!

I shaved 3 1/2 minutes off my time this morning from last year in the BRRC’s 8-mile race. How did I do it? After giving this some thought, I counted several changes to my routine that added up to a stronger me.

First, I am about 5 pounds lighter this year. This may be a result of other changes. I increased my resistance training, giving me more strength and endurance. My pumping arms did not fail me as I climbed the hills at Loch Raven! Whey protein has been added to my diet and consumed shortly after each workout. Protein helps to restore and repair muscle. You don’t have to be a body builder to benefit! The last change is the introduction, and consistent use, of a dense foam roll. Foam rolling, or self-myofascial release, attacks muscle imbalances just like a massage therapist working out the kinks in your body. Muscles respond quickly, and the payback of more comfortable movement can be significant!

What goals do you have for this year that may be more achievable by making small changes in your routine? Please let me know if I can help with your dreams. Thanks! Linda

Cat stretch

Don’t underestimate the value of a great stretch!

When the Hurricane Closes the Gym

My gym was closed after work due to a power outage following Hurricane Irene.  What would you do when you can’t get to the gym?  Watch my video for ideas http://www.youtube.com/my_videos_edit?ns=1&video_id=PDcAXeQ8ypI&next=%2Fmy_history

Happy Trails!

It was so nice this afternoon that I decided to skip the gym and go for a hearty walk  through Oregon Ridge.  I filled a water bottle, wore enclosed-toed shoes with socks and a cap to discourage tics, and took off.  Changing our routine can be great for mind, body, and spirit!  It is easy to forget that the objective of exercise is to keep ourselves healthy and vigorous enough to enjoy the lives we want.  It’s even better when those activities are also our exercise.

Get out and have fun and make it a great day!

Exercise can help lower back pain!

I thought you might like this short video from the ShareCare site that explains why low-back pain increases as we age. 

http://www.sharecare.com/question/how-exercise-help-lower-back-pain?sp_rid=MTYyNTc2ODI0OAS2&sp_mid=1818360

Live long enough, and it happens to each of us! 

Keep moving and make it a great day!

Listen to your body talk!

One hour before heading to the airport following a wonderful week in New Mexico, I
experienced a minor mishap to my poor arthritic leg.  There wasn’t much pain, but I knew that a slip had caused some damage.  For the next several days, I diligently iced the area and minimized my activity.  I finally did go to the gym for a workout and several long runs over the weekend.  I continued to ice and pay attention to what my knee was trying to say to me.

After 10 days, I went to my chiropractor for a routine visit.  Of course I had him examine my leg and was delighted to hear him say there was still some swelling but no apparent damage to the knee or surrounding area.  He expected the swelling and pain would be gone in 1-2 weeks.  There was no mention of limited activity.  Music to my ears!

I continue to ice throughout the day and pay close attention to how my leg responds to exercise and other activity.  Thankfully, it was truly a minor injury, but it could have been worse.  It is very important to pay attention to what your body is trying to tell you.  Be
prepared to alter your activities when necessary.  That knee, back, neck, or whatever is
intended to support you for a good long time.   Let it do its job by telling you how to respond appropriately to life’s stresses!

Rolling your way to comfort!

People living with chronic pain are more likely to be inactive and unable to live the life they desire.  Finding a way to help the body move more comfortably should allow a greater level of activity and a fuller, more satisfying life.

I have numerous old injuries that cause muscle imbalances.   Relief came when I discovered Self-Myofascial Release (SMR).  By using a dense foam roll to apply gentle
force to an adhesion or “knot,” elastic muscle fibers are altered from a bundled position to straighter alignment with the direction of muscle or fascia.  This feels much like a massage therapist applying gentle pressure to work out a sore or tight muscle.   For me, “rolling” along the inside and outside of my upper legs and my gluteus maximus results in a more comfortable stride while running.

SMR prior to a workout restores the body to its optimal level of function.  Combining SMR
with static stretching should be used prior to the workout and as part of the cool-down process.

The Process: roll very slowly; find a tender spot and sustain gentle pressure for a minimum of 20-30 seconds.  The longer the better!

A body in motion tends to stay in motion; a body at rest tends to stay at rest!  If pain is
keeping you inactive, try Self-Myofascial Release and see if it doesn’t get you moving again!

For a demonstration, go to http://www.youtube.com/watch?v=5ApWyryiHvE