What’s Wrong with Resolutions?

It’s no secret that many new year’s resolutions fail. Many people chalk this up to no willpower or laziness. Though these are certainly valid reasons for failure, let’s look at why some resolutions are doomed before you even begin working on them!

A common new year’s resolution is weight loss. The only thing wrong with this stated resolution is that it is too abstract. There are no specific behaviors stated and without specific behaviors, it’s nearly impossible for your brain to focus on it.

Instead, the key is to make any goal a habit first. And most importantly, make it a tiny one. Here is a list of examples of how this translates to some of the four most common new year’s resolutions:

Resolution: Quit smoking

How to make it a habit: Only stop smoking that 1 cigarette you have every morning after breakfast.

Resolution: Eat healthy food

How to make it a habit: Start substituting that 1 daily morning pastry for a banana.

Resolution: Lose weight

How to make it a habit: Every evening after work, go for a 2-3 minute run or walk around the block.

Resolution: Manage stress

How to make it a habit: Meditate for 2-3 minutes every morning after you wake up.

By immediately breaking down each resolution and seeing what the smallest habit could be, your chances of succeeding will be 50% higher than if you leave it vague. There is nothing more, you make it so easy and simple for yourself to create that habit, that there is almost no way you can fail with it.

I will blog more on helping to make your new year’s resolution stick next week!!

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!