Proper Footwear

Running and walking are popular forms of exercise – often because they don’t require a gym membership or fitness equipment to do. But one very important task that must be completed before you dive into this fitness endeavor is making sure you are wearing the appropriate footwear.

I see this frequently with members that consult with me on fitness programs that often include running and/or walking. I ask them if they were fitted for their shoes and they look at me quizzically and tell me about a great sale at a department store or announce that they have had the same shoes for years and don’t remember where they came from. 

Choosing the wrong athletic shoes could result in you lying on the couch nursing shin splints or aching heels instead of enjoying a brisk walk or run.

Athletic shoes are designed for a purpose - whether this is providing extra cushioning, stability or motion control. Your feet come in a variety of shapes, and knowing your foot's particular quirks is key to being fitted in the right pair of shoes. My advice for selecting appropriate footwear is to visit a local running store (yes – even if you are “just” a walker). They will assess your gait and provide you with information as well as suggestions for appropriate footwear.

Local running stores include Fleet Feet, Endurance House, Berkeley Running Company and Movin’ Shoes. 

PREVENTION, PREVENTION, PREVENTION!!

Many people associate sports-related injuries with ripped tendons and broken bones. But in non-contact sports, the vast majority of injuries come on slowly. Stress that builds over weeks or months can cause stress fractures, shin splints, pulled muscles, strained hamstrings, aching kneecaps, tenderness in the Achilles tendon or burning pain in the heel. These problems are very common among individuals performing athletic activities.

And for the most part, individuals know that they can avoid overuse injuries by doing things like increasing their mileage gradually, wearing appropriate footwear and not pushing through the pain. But in my experience, where the education is lacking is regarding the appropriate strengthening exercises they should be performing to AVOID overuse injuries.

It doesn’t matter what your education or philosophy of exercise is. If you are not doing injury prevention exercises, injury will eventually happen. Let’s face it, injuries will always occur in sports; however, people can be more prepared and decrease their chances of developing an overuse injury by strengthening the small intrinsic muscles and the stabilizers that allow the larger muscle groups to perform properly.

For example, just like the rotator cuff of the shoulder, it takes small intrinsic muscles, which act like stabilizers in the hip joint, to move so well and be so flexible. I’m not suggesting that working the larger muscles groups isn’t important. I just want you to be aware that there are muscles that are equally important if not more and shouldn’t be forgotten for purposes of injury prevention.

To those of you that attend my fitness classes, you’re rolling your eyes right now because you’ve heard me talk about this … A LOT! Try a CORE I class if you want to learn more about this!

Ironman Louisville Recap

Just wanted to share some after-thoughts about my August Ironman in Louisville, Kentucky!

1. I FINALLY learned why IM Lousiville doesn't sell-out like all the other Ironman races (that close within 24 hours). When they say it "can be hot" ... IT'S HOT!! 94 degrees and SUPER HUMID is NOT FUN!
2. When ALL THE OTHER triathletes don't have wetsuits, that probably means it's going to be a NO WETSUIT swim!! Denial, perhaps? Regardless, not a pleasant surprise to walk down to the start and realize you won't be wearing your wetsuit.
3. The Ohio River IS gross.When you can't see your hand underneath the water, it's dirty. And when you swim "around an island" and you're STILL NOT DONE it really puts 2.4 miles into perspective!
4. Always remember to "make a plan" with your traveling companion who happens to have your transition bags. My husband dropped me off to stand in line to enter transition and we didn't make a plan to meet. We both walked around for ~20 minutes trying to find each other - very calming to the nerves.
5. So sorry if you love a time trial start but I HATED IT! Arrived to swim start almost 2 HOURS early to stand in line to enter the water (1st come/1st serve). The seasoned "IM Louisviller's" apparently CAMP OUT to get a good spot in line and don't go to transition AT ALL in the morning. I ended up near the middle-end of the line which was approximately 1 1/2 miles long. So YES ... STOOD in a line for almost 2 HOURS!!! (only good thing is once it started it moved quickly. I entered the water at about 7:20.
6. They stopped placing port-o-potties in the swim start line after about .5 miles. Which meant the triathletes down by me looked like the homeless watering the grass and squatting anywhere there was so much as a leaf to utilize for privacy.
7. Back to the time trial start. Depending on where you start (in line) you may spend your ENTIRE swim going around lots of people.
8. Bike course: (FREAKING HOT) Kentucky has NOTHING on Wisconsin on HILLS!! VERY FLAT by comparison!! I have NEVER seen so many flat tires. Apparently a disgruntled Kentuckian decided to throw some tacks spanning a couple miles. Rough day for the athletes and bike support.
9. Note to male friends: Do NOT EVER wear WHITE bike shorts that probably feel very comfortable. That probably means they are see-through. And people really don't want to see.
10. Participating in an Ironman or toting 3 boys ages 6, 8 and 10 around the race course in 94 degree Kentucky heat ... (that was NOT my request)... but pretty sure I would have rather been racing.
11. It's great to know that the protein powder I use smells and tastes like fish if heated to BOILING point sitting in the sun. So much for THAT nutrition plan!
12. I have to chuckle when I feel like I'm "moving right along" on the run and my split is an 11:32! hahahahahaha
13. Wore a solid colored sports bra on the run due to the heat. Note to self: Throwing cold water and ice down sports bra to cool off produces a reaction.
14. Any Ironman finish is a good finish. I always feel blessed to participate. I was probably in the worst place mentally for this race that I have ever been in ... in my life. So I will take it and be extremely thankful! YOU CAN ALWAYS DO MORE THAN YOU THINK YOU CAN – BOTH PHYSICALLY AND MENTALLY!!!

Body, Mind & Spirit: Intimate Groups & Emotional Exercise

One of my favorite things about teaching at New Self is the sense of community I see occurring in my everyday classes. Let’s admit it … life is tough. And sometimes when you are going through a difficult time, it is easy to feel as though you are alone. Most of us have some degree of trouble admitting our true feelings and being able to express them, especially if we are struggling with life-controlling problems. In addition, often times we’re more concerned about what other people may be thinking or how they will receive you. So you might shut down or keep to yourself hoping that whatever you’re going through will soon pass.

Of course there are many classes where members come to “zone out” and get in a great workout. But there are also those days where it is necessary to feel supported. I completely understand that and therefore would NEVER admonish members for having meaningful conversation in class. Sometimes hiding our feelings can give them control over our lives. Just as unexpressed anger or fear can have a destructive influence; sadness can be a barrier to healing and hope. Therefore, when I see members connect in a class to obtain advice or vent about a personal crisis, I am grateful that New Self can provide a safe atmosphere for this opportunity.  

I have witnessed “wellness” at work when I observe a member come to an exercise class even though she is clearly troubled with something. Throughout the duration of the hour, the member opens up about what she is struggling with and participants engage in meaningful discussion. In the end, I notice a transformation in the individual as she exits New Self with an overall improved mental outlook that was enhanced with the physical exertion.

What the heck is a neutral spine?

I have been to a variety of exercise classes in my life and have heard the term “neutral spine” on MANY occasions. Just the other day – a friend was talking about “tightening her core” and brought it up. This led me to dig a little deeper and question the members that participate in my exercise classes. What I realize is that very few individuals actually know what “neutral spine” means! So let me try to explain …

Three natural curves are present in a healthy spine. The neck, or the cervical spine, curves slightly inward. The mid back, or the thoracic spine, is curved outward. The low back, or the lumbar spine, curves inward again.

The natural curves of the spine are the result of the muscles, ligaments, and tendons that attach to the vertebrae of the spine. Without these supporting structures, the spine would collapse.

Neutral spine is the position where the spine is best able to bear and transfer load. It helps to cushion the spine from too much stress and strain In sitting and standing position, a ‘good posture’ position is a neutral spine position. This is where the weight of your upper body is placed more efficiently on the spine. Learning how to maintain a neutral spine position also helps you move safely during activities like sitting, walking, and lifting.

Simply explained, a neutral spine alignment is when the pelvis is balanced between the two exaggerated anterior and posterior positions. This all sounds very complicated but I will explain how it is applied in my classes.

I like to teach individuals in my classes how to perform a correct posterior pelvic tilt first. This movement is difficult for some. However, once an individual becomes proficient with the ability to perform a posterior pelvic tilt correctly, THEN they will be able to estimate the neutral spine position between an anterior and posterior pelvic tilt.

If you have any questions or are having difficulty understanding this, I urge you to come to a Core I class or come and talk with me!

http://physiotherapyclinic.com.au/attachments/neutral_spine.pdf

Back Pain

Another specific area for injury prevention is back pain. According to the American Chiropractic Association (ACA), 4 out of 5 Americans will experience back pain at some time in their lives. Back pain is said to be second only to upper respiratory infections as the most common reason for doctor visits, costing Americans at least $50 billion each year. With statistics like that, the chances are good that all of us will experience back pain at some point, if we haven't already.

Although there are many causes of back pain, including sprains, strains, ruptured disks and inflammation, muscle weakness is a big contributor to most back pain. Therefore, many cases of back pain can be prevented or greatly minimized if time is taken to stretch and strengthen weak back muscles.

If you would like more information on how to accomplish this, come and talk to Arik or I or visit a Core I class!

Electrolytes: Something about Hydration, Right?

We hear the word electrolytes when discussing hydration - especially with the weather being as hot as it has been. In fact, several scientific reports have found that the number of cases of electrolyte imbalance increase significantly during heatwaves. I think we can safely say that we have had a heatwave or two. But what exactly are electrolytes?

Electrolyte is a "medical/scientific" term for salts, specifically ions. They are minerals in your blood and other bodily fluids that carry an electric charge. Electrolytes affect the amount of water in your body, the acidity of your blood (pH), your muscle function and other important processes.

Common electrolytes include:

·       Calcium

·       Chloride

·       Magnesium

·       Phosphorous

·       Potassium

·       Sodium

Electrolyte levels are kept constant by our kidneys and various hormones - even when our bodies trigger changes. When we exercise we sweat and lose electrolytes, mainly sodium and potassium. If levels of vital electrolytes are wrong, your muscles can either become too weak, or their contractions too severe. To maintain constant electrolyte concentrations of our body fluids, these electrolytes must be replaced. You must replace them by drinking fluids. Experts say, however, that it is not ideal to consume just large quantities of water after we exercise heavily because our existing electrolyte levels may drop too quickly.

Fresh fruits and vegetables are good sources of sodium and potassium and replace lost electrolytes. Also, many sports drinks have sodium chloride or potassium chloride added to them. The extra sugar and flavorings are added to make the drink taste better.

Another example where electrolyte drinks are important is when infants/children have chronic vomiting or diarrhea, perhaps due to intestinal flu viruses. When children vomit or have diarrhea, they lose electrolytes. Again, these electrolytes and the fluids must be replaced to prevent dehydration and seizures. Therefore, drinks such as Pedialyte have sodium and potassium in them like the sports drinks do. However, pediatricians do not recommend giving sports drinks to a sick child. Sports drinks have much higher sugar concentrations than Pedialyte and the high sugar is not a proper treatment.

What are the symptoms of electrolyte imbalance?

An electrolyte imbalance can lead to several symptoms. The symptoms will depend on which electrolyte is out of balance, and whether that level is too high or low. An altered level of magnesium, sodium, potassium or calcium may produce one or more of the following symptoms:

·       Weakness

·       Twitching

·       Seizures

·       Numbness

·       Nervous system disorders

·       Muscle spasms

·       Fatigue, lethargy

·       Irregular heartbeat

·       Convulsions

·       Confusion

·       Bone disorders

·       Blood pressure changes

So, if the abnormally hot weather continues and you notice you’re feeling particularly fatigued with calf spasms waking you in the night, you may want to load up on your fruits and veggies and grab a sports drink! Maybe it will make a difference!

http://www.nlm.nih.gov/medlineplus/ency/article/002350.htm

Sightseeing in the Wisconsin Dells – Not what you think …

I recently enjoyed a family vacation to the Wisconsin Dells. And what is a trip to the Dells without a visit to a Waterpark? Amidst the standing in line for rides, vying for a shaded location to “camp” for the day and shelling out oodles of cash for overpriced water, I was astounded by what I saw.  The amount of severely obese individuals – both adults and children - was alarming. I was so dismayed by the scene, I spent some time gathering information from the Centers for Disease Control andPrevention website regarding obesity in America.

Here are a few distressing facts:

• More than one-third of U.S. adults (35.7%) are obese.
• No state has met the nation's Healthy People 2010 goal to lower obesity prevalence to 15%.
• The South has the highest prevalence of obesity (29.4%) followed by the Midwest (28.7%), Northeast (24.9%) and the West (24.1%).
• Approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese.
• Since 1980, obesity prevalence among children and adolescents has almost tripled.

Is that not frightening? In addition, Duke University and CDC researchers predict, “by 2030, 42% of Americans will be obese and 11% of Americans will be severely obese. Severe obesity now afflicts 1 in 20 Americans. By 2030, the study suggests, more than 1 in 10 Americans will be severely obese. “

There does, however, seem to be a thread of hope to this study. These researchers allow for inaccuracy of their prediction based on changes in the environment. Awareness is the first step … pass it on!!

Sources:

• http://www.webmd.com/diet/news/20120507/fat-future-42-percent-americans-may-be-obese-by-2030
• http://www.cdc.gov/obesity/data/adult.html

A New Outlook on Exercise

We all have our own reasons for working out. And while all reasons have value (and there is nothing wrong with wanting to feel good about what you see in the mirror), some reasons for heading to the gym are definitely better and more motivating than others.

In fact, the goals you set and the reasons why you work out can help set the tone for your entire lifestyle and can play a role in your long-term health. Of course, it is recommended that you choose empowering and uplifting reasons to lose weight and work out.

I have listed a few common reasons for exercising that may initially seem like good motivation to hit the gym but can actually be unhealthy or destructive. I have included some suggestions on how to change your incentive in a more positive way.

Reason: Exercising so you can eat whatever you want. 

If your sole motivation to work out is to help make up for your regular fast food or dessert habit, it's time to re-examine your priorities. Sure, working out can allow you to offset the calories of indulging in more food, but it's much easier to overeat calories than it is to burn them off. In fact, it takes about an hour of jogging to burn off just one Big Mac (and that doesn't include the fries and soda). Not to mention that exercise can't always undo the negative health effects of a poor diet. Sweets and other junk foods don't give you all the vitamins and minerals you need to reach your fitness goals, either.

Better reason: Exercise to indulge occasionally in your favorite treats. 

Instead of exercising to eat whatever you want, think of it as a way to support your healthy lifestyle by boosting your health and happiness—not trying to make up for a bad diet. You'll still be able to enjoy a treat now and again without worrying so much about the extra calories, but the key is to make those treats occasional—not the norm.

Reason: Exercising to run away from your problems. 

We all come across problems and stress in our lives, and exercise can be a good stress reducer. But if you're using exercise as a way to escape and run away from all of your problems, you may be asking for trouble. Exercise alone won't solve everything; you must deal with life's struggles directly.

Better reason: Exercise to be better equipped to handle problems as they arise. 

Instead of running away from your problems, use your work out time to clear your head for a while or use the time to think through any issues you may be facing. Sometimes, when you're engaged in physical activity, a new solution or idea will come to you that you can then implement in your life to resolve issues. But remember to use exercise as an outlet for improving your life—not a way to stick your head in the sand to avoid your thoughts and feelings.

Reason: To energize when you're lacking sleep. 

Exercise is known as a natural energy booster, but if you're using workouts as a way to get going when you're not getting enough sleep in the first place, you could be doing your body more harm than good. Without proper rest, you could experience the effects of overtraining, which can break down your muscles and make you weaker. Not to mention that too many sleepless nights have many adverse health effects; from weight gain to an elevated risk of heart disease. Add strenuous exercise on top of poor sleeping habits, and your body could view your workouts as yet another stressor.

Better reason: Exercise to improve your overall health, including the quality of your sleep. It's so important to respect your body and give yourself the rest it needs. Instead of amping yourself up with exercise, work out because you want to improve your overall health, happiness and sleep. Research shows that exercise can improve sleep patterns, so start focusing on the positives instead of using exercise as a quick fix to get through your day. If you have to make a tough choice between sleeping a few extra hours or exercising, choose sleep most of the time so you can meet your body's need for Z’s! If you choose the gym over adequate sleep too often, your body may not benefit in the way you had hoped!

Reason: Because you feel fat. 

Do you hit the gym hard the morning after a night of unhealthy eating to help you undo the previous night's damage? While a good bout of exercise can get you back on track, what you don't want to do is punish yourself with exercise. Working out shouldn't feel like torture or used as a way to right your wrongs when it comes to food. When you do that, you're completely missing how awesome exercise is for your health and well-being—and you could be on a slippery slope that leads to more serious food and fitness issues (such as exercise bulimia).

Better reason: Exercise to feel strong and energetic. 

Instead of punishing yourself by overdoing your workouts, focus on how great exercise makes you feel. From feeling strong and energetic to perking up your mood and improving your health, moving your body is more than a way to burn calories—it helps you take care of yourself inside and out!

Reason: To get skinny. 

There is nothing wrong with wanting to look good, and exercise can help you get there. But if you view exercise as nothing more than a means to fit into a certain size, you could be sabotaging yourself. Regardless of body size or weight, working out is a must for everyone! If you view exercise as a temporary fix, a chore to achieve your dream body, or if you're exercising in extreme amounts or intensities in order to "get skinny," you must change your mentality. These are unhealthy reasons to exercise that are simply not sustainable. If you choose to go this route, the only thing you'll end up with is a major motivation problem.

Better reason: Exercise—at any weight—because it's good for you. 

Exercise isn't just for people who need to lose weight—even "skinny" people need to work out for their health and well-being! So, instead of focusing your workouts on looking a certain way or being a certain size, refocus on finding workouts that you enjoy—you will then stick with them for the long haul. This goes for intensity, too. If you can't keep up with long workouts five days every week, switch to something that you can maintain as part of your healthy lifestyle. There is nothing wrong with working out to feel more confident about your body—but it's not the only reason to do it. Come up with a list of exercise benefits that matter to you, and think of them when your motivation is low—or when your body isn't responding the way you'd like. Because even then, you will still benefit and reach other fitness goals.

Working out for the right reasons will not only help your body reach optimal health, but your emotional health will benefit too. So, the next time you head to the gym because you "feel fat" or want to undo some hefty eating, think about the real reason you're working out—to improve the quality and longevity of your life!

“You may not feel pretty every day, but someone out there loves you and thinks you’re beautiful in every way. YOU ARE BEAUTIFUL. You’re amazing. You’re perfect just the way you are. Don’t ever let the words of someone else bring you down. It’s not the words of other people that should matter, it should be the words from you that mean the most. Love yourself.” --unknown

Summer Injury

For many individuals, spring and summer become a time you WANT to be active. Enjoying the sunshine while you are out running, lacing up the cleats for a softball game, challenging a friend in a tennis match or just getting out for a walk make the concept of working out far more attractive. However, this sudden urge to spend more time exercising outdoors can often result in a predictable increase in sports injuries, quite often caused by doing too much, too soon.


Injuries such as stress fractures, shin splints, patellar and Achilles tendonitis, ITB syndrome and rotator cuff tendonitis all seem to rise during the warmer months. These are common overuse injuries that spring up as we lunge into our newfound yearning for recreation. Sprains and strains of the tendons and ligaments of the ankle, knee, elbow and wrist are also very common sports injuries as we conveniently forget that we actually DO AGE every year.


Another common summer injury is tennis elbow. The individual feels pain on the outside of the elbow – in the muscles that extend the wrist. The counterpart to this is commonly referred to as golfer’s elbow and affects the muscles that flex the wrist – and is felt on the inside of the elbow. Both of these injuries are the result of overuse from repetitive wrist extension and flexion with more forceful activity.


Shoulders can take a beating in the warmer months, too. Rotator cuff tendonitis and tears are common. Tendonitis usually responds well to proper treatment while tears are often treated by surgical repair.


Runners seem to be at the top of the overuse injury list. Giving your body enough time to heal, proper footwear and appropriate strengthening/stretching exercises can be crucial to enjoying the roads without being sidelined by an injury. In addition, complimenting your routine with cross-training in non-impact activities and running on soft surfaces can be helpful.


Braces or straps are often utilized to decrease tendon load and allow the body healing time. Physical therapy may be ordered by your physician to assist with the healing process. While stretching and strengthening appropriately have their benefit and can play an extremely important part in the healing process, it is very important to remember that the old quote, “no pain, no gain” does not always apply to these conditions and can sometimes actually worsen the condition. For example, stress fractures need rest to heal and if not given the appropriate time it may turn into a more serious issue that requires surgery.


I will continue to advocate that PREVENTION will always be the best treatment for any of these injuries! It is so much better to maintain SOME degree of health and build yourself up to where you want to be over time! To some degree, injuries can be an unavoidable byproduct of an active lifestyle, but the advantages of being healthy and active far outweigh the incidence of injury. If you fall into the category of the “seasonal athlete,” be mindful of how you enter your season. In addition, keep in mind that fatigue leaves you more at risk to poor mechanics and increased risk of injury. And good nutrition and hydration is vital to performance and recovery from activities!

8 Guaranteed Ways to Hurt Yourself at the Gym

In order for you to be your best advocate when you exercise, you should be aware of some of the more common reasons for injury. Ideally, you should learn about exercise safety from an exercise professional, but you should also use common sense and avoid exercises that aren’t right for your fitness level. Listen to your body and when in doubt, BACK OFF!

1.    NO PAIN. NO GAIN? Okay, so exercise isn’t supposed to feel good all of the time but PAIN is your body’s way of telling you something is WRONG. If you ignore this and continue to push, it is certainly the fastest way to acquire a serious or chronic injury. If you feel pain, stop what you are doing and REST!

2.    WHO NEEDS REST? It seems logical that sports injuries are often the result of overuse – simply from doing too much. However, any exercise routine that lacks rest days is potentially unsafe. To avoid an overuse injury, you need to balance rest days with exercise to allow your body to recover.

3.    I CAN GET FIT FASTER BY DOING MORE? Gradually increasing both the time and intensity of exercise is the ideal way to allow the body to adapt, grow stronger and become more fit. However, pushing your body beyond its ability to adapt will result in illness or injury. Many beginners find this out the hard way. They go out too hard, too fast and too furious and end up sore, injured and hating exercise. Even elite athletes can fall into this trap by thinking that if they are extremely fit in one sport, they can do anything. Not so. No matter what level of ability they have in another sport, athletes can get injured if they attempt to perform an exercise that is beyond their fitness level for that particular exercise. Remember to be realistic when assessing your ability and skill level.

4.    HEAVIER WEIGHTS ARE BETTER? Any weight training exercise that is done with weights that are too heavy for you is risky. It's that simple. If you can't maintain proper form while lifting, the weights are too heavy for you.

5.    JUST DO IT! FORM ISNT IMPORTANT! When you are new to exercise or learning a new routine, it's important to learn how to do the movements properly. Most people should get some professional coaching at the beginning of a new sport to learn the fundamentals and develop good habits. If meeting with a professional coach, trainer or instructor is not possible, at least take a look at some books or videos about sports technique and exercise form. Keep in mind that we are all unique and some movements may be better-suited to your abilities or biomechanics. An instructor can help you modify exercises to fit your unique needs.

6.    WHO NEEDS VARIETY? Doing the same exercise day after day may help you become very skilled at a sport, but it is another way to end up with an overuse injury. Stressing the same muscle groups and performing the same movement patterns repeatedly can put a tremendous amount of strain on muscles, tendons and ligaments, causing irritation, inflammation and even stress fractures. Even if you successfully avoid an overuse injury, you may end up with muscle imbalance, weakness, tightness and alignment problems. To avoid these problems, vary your exercise training routine. Do a variety of different types of exercise and cross train.

7.    QUICK IS BETTER! If you are in a hurry and don’t have time to finish your entire exercise routine, select a few to perform PROPERLY! Sloppy or uncontrolled movements occur for a variety of reasons, including fatigue, lack of appropriate skill, going too fast, and a lack of attention. When you are exercising, it's essential to be in control of your body. Sloppy execution or poor control is a set-up for injury. Even the safest exercise can become unsafe when done in an uncontrolled manner.

8.    PROPER PROGRESSION. As discussed in a previous blog, it is wise to strengthen the muscles of the core in order to prepare your body for heavier workloads, exercises, etc. Jumping straight into the tough stuff may sideline you with injury.

What to Expect From Your Fitness Professional

I cannot tell you how many individuals I have met that have been injured from exercising improperly (i.e., bad form, technique), exercising beyond capability, or failure to ask questions about what they should be feeling and why, therefore resulting in an injury. What never ceases to amaze me is quite often the individual will construe the injury as, “I just couldn’t do the exercise” versus “I SHOULDN’T have been doing the exercise” or “I should have spoken up.”

Trainers and small group fitness instructors serve an important function. They are there to keep you motivated and watch for bad form to keep you from injuring yourself. There is much value to having a live trainer or instructor there with you constantly pushing you to work harder, do that extra rep, correct your form to prevent injuries and teach you proper breathing.

However, YOU are your best advocate! The individual (trainer, instructor) you are working with SHOULD be able to explain why you are doing an exercise, what muscle(s) it is working, what you should be feeling, as well as the ability to modify an exercise based on client feedback. Never assume this is the case – make sure of it! You have every right to protect yourself!

Plyometrics, for example, are great for building explosive power, but only in a highly trained and fit athlete using perfect form. When performed by a beginner with limited skill or fitness, plyometrics may result in injury. Should an individual with a history of knee pain be performing plyometric box jumps? I would think no, however, I’ve seen it happen!

Don’t misunderstand. If you are attending a group fitness class with 50 other participants it is impossible for the instructor to watch your every movement. This type of individualized attention is limited to SMALL group settings and personal training sessions.

Also, assuming you are performing an exercise of the appropriate fitness level and with appropriate technique, it would not be the fault of the fitness professional if you were feeling something you were unsure of and didn’t speak up only to find later it brought you a great deal of discomfort! We may be fitness professionals, but we are not mind-readers! Don't ever be afraid to speak up. We love to talk about this stuff and look forward to answering your questions!

June Running Events

Need a way to stay motivated this summer? Need a goal to get you to commit to a workout program? Here’s a selection of 5k or above races hosted in Madison and the surrounding areas for the month of June. Many of them include fun runs for kids so you can get the whole family involved! Stay tuned for upcoming July races!

Saturday, June 2, 2012  Blue Mound Trail Run
18k, 10k trail run

Blue Mounds, WI

Komen Madison Race for the Cure

5K run, 5K walk, 1M walk  

Madison, WI

Sunday, June 3, 2012 

Run Wisconsin Dells Half Marathon

13.1M run, 5K run, 1M kids run   

Wisconsin Dells, WI

Saturday, June 9, 2012 

Girls on the Run 5K

5K run         

Fitchburg, WI

Run for the Rock 5K & Part 1 of Tri for the Rock

13.1M run, 5K run, 5K walk, 1M kids run         

Lake Mills, WI

Sunday, June 10, 2012 

Verona Hometown Days Run/Walk

10K run, 5K run      

Verona, WI

Saturday, June 16, 2012  

Block The Sun Run

5K run, 3K walk      

Wisconsin Dells, WI

Early Bird Strut

5K run         

Stoughton, WI

Fruit Fest Madison FruitLoop 

5K Run/Walk

Madison, WI

Tri 4 Schools Family Fun Run

5K fun run, 1M walk

Madison, WI

YWCA 5K Pancake Run and 1/2 Mile Kids Fun Run

5K run, 5K walk, kids run  

Janesville, WI

Saturday, June 23, 2012  

Country Block Fun Run

8K run         

Dane, WI

Crazierlegs Run

2M run         

Madison, WI

Move Your Caboose 5K Run/Walk

5K run, kids run      

Madison, WI

StrawberryFest Run/Walk

10K run, 5K run, 5K walk, 1M run, 1M walk     

Sun Prairie, WI

Sunday, June 24, 2012  

Oregon Summer Fest Classic 5k Run/Walk and 10k Run

10K run, 5K run, 5K walk  

Oregon, WI

Saturday, June 30, 2012  

Firecracker 5000 Run/Walk

5K run, 5K walk

McFarland, WI

Run To The Rhythm Run/Walk

5M run, 5K run, 5K walk   

Madison, WI

Cellulite: The Facts

Cellulite! UGH! What woman doesn’t start pinching body parts when they hear that word? What is it and HOW CAN WE MAKE IT GO AWAY?

Cellulite doesn’t discriminate – young or old -overweight or not – it can show up on girls in their teens or even younger. Why? Because despite what you’ve heard about cellulite being some mysterious condition linked to "trapped toxins" or poor circulation, cellulite is simply old-fashioned fat. It just looks different because of how it's arranged.

Everyone has strands of connective tissue that separate fat cells into compartments and connect fat to skin. In women, these fibers form a honeycomb-shaped pattern, so any increase of fat tends to bulge out like stuffing in a mattress. You see less cellulite in men because their fibers run horizontally, forming a criss-cross pattern that prevents bulging or dimpling.

Of course, not everybody will develop cellulite in their lifetime. That’s because genetics determines where your fat cells are and how many fat cells you have. Activity level is another crucial factor associated with cellulite. If you exercise regularly, you’ll decrease your odds of developing cellulite, or if you do, the dimpled look won’t be quite as pronounced.

Though cellulite can pop up any time, it is true that cellulite does seem to appear out of nowhere and gets worse with age. That's because our tissues change. Those strands of connective tissue thicken with age, and our skin gets thinner, making cellulite more noticeable. More importantly, we gain fat with age. The average woman loses 5 lb of muscle and replaces it with about 15 lb of fat every decade of her adult life, says Prevention advisor Wayne Westcott, PhD.

"Because fat is exceptionally soft, it doesn't keep our skin taut like muscle does. It also takes up more space, so it bulges out," he explains.

Unfortunately, too many people still hang on to the idea of quick and easy fixes. Beware of cellulite cream makers, medical procedures like liposuction or cosmetic treatments like body wraps. They don’t work. No cream applied to the skin can penetrate the skin and rearrange the fat cells beneath the surface. Liposuction is designed to remove excess deposits of fat, but it won’t change the appearance of fat. As for body wraps, the effect is only temporary. Fat is compressible, so when you do the wrap, it will smooth your skin, but by the next day, your skin will be back to normal.

This is all very depressing information. I’ve just explained what doesn’t work. Is there anything that does? Here’s the good news:  cellulite can be improved upon with diet and exercise. A combination of strength training and cardiovascular should be implemented into your workout routine - recognizing that you cannot spot reduce.

References:

http://www.prevention.com/fitness/strength-training/how-get-rid-cellulite-fast

http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=356

Why the Greens Are Good

Fruits and vegetables should make up a large portion of your diet. They are low in calories, which is good; and they are high in vitamins, minerals, phytochemicals and fiber, which is even better.

Experts suggest that you eat five to nine servings of fruits and vegetables every day. Do you know what that actually looks like? One serving of raw vegetables would be about one cup chopped. That’s about the size of a baseball. So five to nine baseballs of raw vegetables a day? Are YOU eating that much? I had a friend tell me just last week that if we actually ate what we were SUPPOSED to eat, we wouldn’t have TIME or ROOM in our stomachs for the bad stuff!

Eating the suggested amount of fruits and vegetables on a daily basis is difficult for many people. Busy schedules, eating on the run, and the temptation of junk foods are all barriers to getting enough fruits and vegetables into your diet.

Here at New Self we have a FABULOUS way to help you get your servings of fruits and vegetables! We found a way to sneak in at least ONE of those daily servings of fruits and vegetables with our True Greens smoothies. Marketed as “salad bar in a jar”, one serving of True Greens is equal to one USDA serving of daily fruits and vegetables. 

Enjoy!

Where Did All My Energy Go?

There is much we do to maintain good health. Exercising and eating properly are at the top of the list. We know that we need to eat so that our bodies have the energy needed to perform workouts as well as for everyday tasks. A very common question people ask is WHAT to eat before and after workouts. Also, WHEN to eat before and after each workout is equally important.

Whatever form of exercise you are doing – whether it’s cardio or resistance, you deplete energy in the form of glycogen. Glycogen is the main source of fuel for our brain and central nervous system. If we don’t replace this fuel after exercise, our bodies will begin to break down muscle tissue.

Keep in mind this information is meant to give you a point at which to begin. The ideal timing, food and nutrient breakdown will differ per individual. I always say trial and error is the best way to learn what works best. No one wants to spend a workout suppressing the need to vomit the banana they ate 20 minutes prior. But LESSON LEARNED … that individual just discovered they can’t eat so close to their workout!

A good time to eat your pre-workout meal is an hour before you start. If the workout is at a lower intensity, keep the calories down to around 200 or so. If you are working at a higher intensity, you might need to add calories.

After exercise, you need to re-hydrate with fluids, replace muscle glycogen with carbohydrate, and drink or eat protein to rebuild muscle tissue - all within 15 - 60 minutes for best nutrient utilization. Muscles need protein for recovery and growth, and the best time to deliver protein appears to be right after exercise. Providing high-quality protein after exercise gives your muscles the fuel and the building blocks needed for both repair and for growth.

Protein shakes and powders can be a quick and convenient way to replenish. Only 10 to 20 grams of protein is needed to provide amino acids (the building blocks of protein) to muscles. As mentioned before, the exact amount you need is influenced by a variety of factors such as your size, muscle mass and on the intensity and duration of your workout.

In my experience, people seem to associate replenishing their energy with only carbohydrates. Though you will get the bulk of your actual daily energy from fast-burning carbohydrates, you cannot utilize that energy unless you body has plenty of protein.

Often overlooked is the fact that right after a resistance workout, your muscles go into a repair mode. During resistance workouts you break down muscle tissue by creating micro tears. Proteins are the key macronutrient for muscle repair and so you don’t want muscle breaking down further to create fuel in place of lost glycogen.

Both carbohydrates and protein are necessary if you want to utilize your maximum energy and maintain high energy in your fitness routine. Check out New Self’s smoothie menu for a great way to replenish following a good workout! LifeForce’s AminoCharge is our protein powder that derives its protein sources from whey, pea and rice (soy free). The trainers were even involved in creating some of the recipes!

Top 10 Reasons to Experience CORE I

10. Most of the exercises appear easy, but you learn quickly they are actually difficult.

9. You can witness firsthand my inability to count "1, 2, …8." (no joke)

8. If you’ve ever wondered what purpose the fitness accessories in the gym serve, you can bet the accessory is utilized in CORE I (bands, loops, balls, rollers…)

7. It teaches you proper form to help prevent a myriad of future injuries (i.e., rotator cuff injuries, running injuries, low back pain).

6. With my inability to be silent, you will probably be educated on some fitness-related topic regardless if you want to or not.

5. The face-down exercises allow you to smell the fabric softener of the clean New Self towels!

4. You will develop a life-long love/hate relationship with your loop.

3. Never will you hear the command "pelvic tilt" so much within one hour.

2. The music allows you to sample many different versions of the same song.

And the number one reason to take CORE I is....

You get to work muscles you’ve never heard of, but will definitely be aware of tomorrow! (and they'll thank you!)

Fit People Feel Good

I have the best job ever! I get to workout in classes with my friends and my job (eventually) makes people happy! Not only do I love to exercise, I NEED to exercise! In our home, my children know the familiar phrase, “a healthy mommy is a HAPPY mommy!” I use this phrase when I’m going for a run or a bike. My husband also shares this affinity for exercise. If one of us is cranky, it isn’t uncommon for the other to suggest going for a run. This isn’t offensive at all because we BOTH know we will feel better afterwards. And it’s not because we have some strange gene that makes us love exercise - exercise can have that effect on you too!!

Did you know it is a FACT that exercise has positive effects on the brain? Studies show that a consistent commitment to exercise decreases anxiety, reduces depression, increases self-esteem and improves restful sleep. While exercise cannot be treated as a solution for a serious mental health condition, it is a helpful addition to other mental health treatments. For milder mental health struggles, exercise can lead to relief from worry and stress. Researchers at Duke University demonstrated several years ago that exercise has antidepressant properties. But the big question is just HOW does exercise improve mental health?
One theory on the benefits of exercise includes the fact that exercise triggers the production of endorphins. Endorphins are natural opiates which are chemically similar to morphine. It is thought that in response to the shock that they body receives during exercise - endorphins are produced as natural pain relievers.

Though we don’t really know how or why, some studies have found that exercise boosts activity in the brain's frontal lobes and the hippocampus. Antidepressant medications are thought to boost the chemicals serotonin, dopamine and norepinephrine. These are neurotransmitters which are associated with elevated mood. Animal studies have found that the levels of these neurotransmitters increase with exercise.

There is another substance called “brain-derived neurotrophic factor” (BDNF) which is thought to improve mood. Studies have indicated that exercise has also been found to increase the levels of BDNF.

This doesn’t mean you will feel a dramatic mental reward with a walk around your block. Researchers have found that the mental health effects of exercise are greater when you choose strenuous, aerobic forms of exercise that elevate your heart rate and increase your blood circulation. This effect sometimes takes a few weeks to be observable. Also, greater mental rewards from exercise have been seen in people who were either not that fit to begin with or who suffer from a high degree of anxiety.

Consider including a regular exercise program into your life if you find that you are feeling anxious, constantly under stress or suffering from persistent low self-esteem. When someone feels low in energy it is easy to avoid exercise all together. Beginning slowly and choosing an activity that encourages you will likely make you want to get out and do it again.

Hiking or walking in a scenic spot or trail is examples of fun ways to begin. You can challenge yourself more as your stamina and endurance increase like walking faster or hiking up a steeper hill. The important thing is that you regularly challenge yourself on a cardiovascular level.

The bottom line is that most of us feel good after exercise. Physical exercise is good for our brains and our mental health. We may not fully understand it, but we can start feeling good today.

Sources:
John Briley. "Feel Good After a Workout? Well, Good for You." The Washington Post, Tuesday, April 25, 2006.
James A. Blumenthal, et al. "Effects of Exercise Training on Older Patients With Major Depression." Archives of Internal Medicine, October 25, 1999.

Spring Into Fitness

Spring is coming quickly! If you haven’t already, now is the time to get back into shape. Of course many people start working out with the thought of summer swimsuits in the forefront of their mind. But fitness can be fun! It doesn’t have to be this arduous thing you do with sole desire to see the scale move! There are so many forms of fitness to choose from – mixing it up can keep it fresh and fun.

The best way to get back into fitness is to begin slowly. Let me repeat: the best way to get back into fitness is to begin slowly. Being motivated is fabulous but you cannot make up for the last 10 years in one workout. Your muscles, ligaments, tendons and joints need to be eased into exercising.

As you may know I have a philosophy of starting at your core and then working out. That way you develop a foundation of strength to avoid injury. Please be mindful (as per previous entries) of what defines the muscles of core. You need to prepare your body to increase workloads from your arms and/or legs. A strong core does that for you and ignoring the progression of strength will ultimately have you sidelined with injury.

Don’t choose the dumbbells you can barely lift – choose lighter ones and work with light to moderate intensity. It is much safer to go with less weight and higher repetitions early on in the beginning stages of fitness. Choose a weight that you can perform 3 sets of 15 to 20 repetitions with proper form. 

Get Fit with Form

I know I’m not the only one that has seen poor exercise technique at a gym or in a class. You may have witnessed similar incidences yourself...someone doing a double leg lift lying face up on a bench, begins to lower both legs at the same time, and proceeds to arch their back, hold their breath, and maybe even grunts loudly. 

Paying attention to form and technique is crucial to properly training the muscles. The most obvious reason why is if you’re not performing the exercise correctly, you risk the chance of hurting yourself either right away or later. Another reason is that you are not receiving the full benefit from your workout. You are merely going through the motions. 

One common reason for improper technique is if the individual is new to weight training or exercise and hasn’t been taught properly. I think many individuals just assume they know what to do and will often walk right into a gym and start weight training even though they have had no prior experience and no knowledge. This makes no sense to me. Just because you’ve seen an exercise performed on television or in a magazine doesn’t necessarily mean it is good for YOU to be doing (refer to previous blog about core strengthening)!

Another more common reason people perform exercises with poor technique is they are lifting weight that is just too heavy. Who ever said lifting heavier weight is better when you cannot properly perform the exercise? Should you really be so concerned about looking strong, that you are willing to not only increase your risk of injury, but also sacrifice muscle gains at the same time?

Remembering to breathe is part of good technique! Your body and muscles need oxygen, so by holding your breath during even a single repetition of an exercise, you are depriving your body of valuable oxygen. Therefore, your body will experience muscle fatigue much sooner. 

Each exercise that you are doing may also have specific areas where bad form may result. There are many examples of this. Some standing exercises require that you keep your knees slightly bent, but often people want to lock their knees. Another example would be any sitting exercise. People have the tendency to slouch. However, sitting up straight and engaging your abs to keep your back straight is proper form.

Bad form isn’t just with exercise. In everyday life we should all be paying attention to how we sit or lift things. We need to prevent those nagging pains and unexpected injuries. These body pains are warning signs and they exist to tell you something is being done wrong to your body. If you pay attention, you will also improve your posture and mechanics!

Ultimately, proper exercise technique will increase your chances of building more muscle. So remember the next time you train to focus on breathing, maintaining control, and maintaining correct alignment and posture. You muscles and joints will thank you in the future!