My Great Run Today!

Listen to YOUR Body

Running alone gives your mind time to relax & just enjoy the day. My favorite running time is first thing when I get up in the morning. As the sun is rising, I love to hear my feet hit the pavement, however injuries keep me from something that I love and need so much. One day I feel a little twinge in my food and then the next day it is little pain in my back. I get so upset and depressed about not being able to really enjoy the outdoors.

"Listen to your body!" I hear myself repeat this over and over to my clients and I know that I too should listen to my body, but there is something about going outdoors to start my day with a light run. Why should I give up something that I love to do so much? Running & cycling bring sanity to my life. What could I do differently to prevent injuries? According to this article...ALOT! See article posted on http://www.familydoctor.org

Running: Preventing Overuse Injuries

What causes an overuse injury in a runner?

Overuse injury in a runner most often occurs because of a training error (running too far, too fast, too soon). With every mile that is run, the feet must absorb 110 tons of energy. Therefore, it is not surprising that up to 70% of runners develop injuries every year.

How can overuse injury be prevented?

You can decrease your risk of injury by following these recommendations:

• Do not increase running mileage by more than 10% per week.
• Do not run more than 45 miles per week. There is little evidence that running more than 45 miles per week improves your performance, but a great deal of evidence shows that running more than 45 miles per week increases your risk for an overuse injury.
• Do not run on slanted or uneven surfaces. The best running surface is soft, flat terrain.
• Do not "run through pain." Pain is a sign that should not be ignored, because it indicates that something is wrong.
• If you do have pain when you run, place ice on the area and rest for 2 or 3 days. If the pain continues for 1 week, see your doctor.
• Follow hard training or running days with easy days.
• Change your running shoes every 500 miles. After this distance shoes lose their ability to absorb the shock of running.

What about orthotics to reduce the chance of injury?

Orthotics are inserts that are placed in shoes to correct bad alignment between the foot and the lower leg. You will probably need orthotics if the inside of your foot turns in, a problem called pronation. If you have bad alignment but no pain with running and you do not suffer from repeated injuries, you probably do not need orthotics. Many world-class athletes with bad alignment do not wear orthotics. Your doctor may suggest orthotics if you have bad alignment and become injured and do not get better with other measures, such as rest, ice application and cross training.

Return to top

What exercises help prevent or treat injuries?

Before and after a run, perform specific stretching exercises. See the pictures below that show stretching exercises. These exercises may also be part of your recovery from an injury. Do not bounce with each exercise. Stretch until you feel tension but not pain.

If you do develop an injury, your doctor may suggest particular strengthening exercises. Every day you should do 3 sets of each exercise, with 10 repetitions in each set. For the exercises that involve straight-leg raises, you will want to add ankle weights as the exercises become easier for you. These exercises may also be done as part of your overall exercise program.

Stretching exercises

Hamstring stretch
Sit with your injured leg straight and your other leg bent. With your back straight and your head up, slowly lean forward at your waist. You should feel the stretch along the underside of your thigh. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for patellofemoral syndrome (pain under and around the kneecap), patellar tendinitis (inflammation
of the tendon that connects the patella and tibia)
and hamstring strain (overstretching or tearing of the
muscles on the back of the thigh).

Iliotibial band stretch
Sit with your injured leg bent and crossed over your straightened opposite leg. Twist at your waist away from your injured leg, and slowly pull your injured leg across your chest. You should feel the stretch along the side of your hip. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for iliotibial band syndrome (knee tenderness from irritation of the thigh's iliotibial band) and adductor strain.

Groin stretch
Sit with your feet together, your back straight, your head up, and your elbows on the inside of your knees. Then slowly push down on the inside of your knees with your elbows. You should feel the stretch along the inside of your thighs. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for adductor strain (overstretching of the groin muscles).

Quadriceps stretch
Stand straight with your injured leg bent. Grasp the foot of your injured leg with your hand and slowly pull your heel to your buttocks. You should feel the stretch in the front of your thigh. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for patellofemoral syndrome, iliotibial band syndrome and patellar tendinitis.

Calf stretch
Stand with your hands against a wall and your injured leg behind your other leg. With your injured leg straight, your heel flat on the floor and your foot pointed straight ahead, lean slowly forward, bending the other leg. You should feel the stretch in the middle of your calf. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for Achilles tendinitis (inflammation of the Achilles tendon, the
large tendon at the back of the ankle), plantar fasciitis
(heel pain) and calcaneal apophysitis (inflammation
where the Achilles tendon attaches to the heel, usually
in children).

Plantar fascia stretch
Stand straight with your hands against a wall and your injured leg slightly behind your other leg. Keeping your heels flat on the floor, slowly bend both knees. You should feel the stretch in the lower part of your leg. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for plantar fasciitis, Achilles tendinitis and calcaneal apophysitis.

Strengthening exercises

Straight-leg raise
Lie down with your upper body supported on your elbows. Tighten the top of the thigh muscle of your injured leg. Raise your leg on a count of 4, hold for a 2 count, and then lower the leg on a 4 count. Relax your thigh muscles. Then tighten the thigh and repeat. Do 3 sets of 10 repetitions each day. Once your leg gains strength, do the exercise with weights on your ankle. This strengthening exercise may be particularly helpful for patellofemoral syndrome or patellar tendinitis.

Straight-leg raise
Lie on your unaffected side, tighten the thigh muscle of your injured leg, and then slowly raise the leg off the floor. Hold the leg up for a 2 count, and lower it on a 4 count. Relax your muscles. Then tighten the thigh and repeat. Do three sets of 10 repetitions each day. Once your leg gains strength, do the exercise with weights on your ankle. This strengthening exercise may be helpful for iliotibial band syndrome.

Straight-leg raise
Lie on your affected side with the unaffected leg crossed over the knee of your injured leg. Tighten your thigh muscles and raise the injured leg about 6 to 8 inches off the floor. Hold for 2 seconds, and then slowly lower your leg. Relax the muscles. Then tighten the thigh and repeat. Do 3 sets of 10 repetitions each day. Once your leg gains strength, do the exercise with weights on your ankle. This strengthening exercise may be helpful for adductor strain.

Standing wall slide
Stand with your back against the wall and your feet 6 to 8 inches away from the wall. Slowly lower your back and hips about one-third of the way down the wall. Hold the position for about 10 seconds or until you feel that the tops of your thigh muscles are becoming tired. Straighten and repeat. Perform 10 repetitions each day. This strengthening exercise may be helpful for patellofemoral syndrome or patellar tendinitis.

Straight-leg raise
Lie on your stomach. Tighten your thigh muscles and slowly raise your injured leg off the floor on a 4 count. Hold the leg up for a 2 count, and then lower the leg on a 4 count. Relax your thigh muscles. Tighten the thigh and repeat. Do 3 sets of 10 repetitions each day. Once your leg gains strength, do the exercise with weights on your ankle. This strengthening exercise may be helpful for hamstring strain.

Lateral step-ups
Stand with your injured leg on a stair or platform that is 4 to 6 inches high. Slowly lower the other leg, striking the heel on the floor. Straighten the knee of the injured leg, allowing the foot of the other leg to raise off the floor. Repeat. Do 3 sets of 10 repetitions each day. This strengthening exercise may be helpful for patellofemoral syndrome and patellar tendinitis.

Food journaling....when to?

When to food journal? Recently, I observed a change in my body physically. As a professional in the fitness field that can be depressing. As is this for any person, but as a fitness professional it can really take a mental hit on your body mentally. The best advice that I can individual who is upset about their weight gain is to journal their nutrition. What is it that you are putting into your body? How much are you putting into your body? All calories are not equal so it is important that you will take into account what is your caloric intake and caloric expenditure daily. Before we can decided what changes we need to make, we need to see that food journal. So when is it that a food journal would be helpful. I have created my top 10 list!

1. If you lie to yourself about your portion control.
2. If you have hit a plateau.
   
3. If you eat when you are not hungry and it keeps you from achieving your goal.
   
4. If you are not sure if the food combining you are currently doing is working.
5. If your trainer says so!
6. If you snack all day.
7. If you gain weight.
8. If you lose weight.
9. If you are starting a new training program.
10. If you are training for an event. (marathon, half marathon, sporting event, bodybuilding competition, etc)

Now, what do you do with the food journal? How can the food journal help you achieve your goals?

Continued....

Today I am normally off other than training a few people, but I decided to sub a class for one of my instructors. It was so much fun to do a little cardio, some weights and have friend to enjoy the workout with. I found myself encouraging people to reach their personal best. So I started thinking about it and came to a realization...many people just go through the motions and don't really think about what they are doing. If people would just slow it down a notch and really focus on what they are doing, then they would reach the results that they want to achieve. So many of us that work out on a regular basis tend to just go through the motions. The next time that you workout, just take a few minutes to think about what you are doing and what you want to accomplish. Give your workout everything that it deserves. Don't sell yourself short. Push your body to your limits. Sure you need to listen to your body and not over exert yourself, but give your muscles, lungs and psychy what it needs. You can do it! Have a happy and healthy day!

10/365 TGIS...Thank God It's Saturday!

So I was reading some posts on a site that I am part of and someone posted this as a way to get ripped abs! LOL! Are you kidding me? How about dedicating yourself to clean eating, a good combination of cardiovascular and resistance training workout. Would that be too much? Life is too short to not take care of the body that God gave you. Think about what you put into your body. You only get one chance with the body you were given. There is always going to be times in your life that you choose something not healthy, but what happen to people actually working for what they want? What happen to people putting themselves as a priority so that they were able to give to others in their lives. One comment that I hear from new clients is that they just do not have the time to dedicate to their workouts, eating plan. This is not truth. They do not really want to dedicate the time. You many have to give up your favorite show or even some sleep, but it is worth it and your family deserves YOU! You will be so much happier and healthier. They will have you a long a lot longer. Sometimes people have good intentions to changes their lives to be healthier, but have not truly made the choice or dedication to achieving their goals.

Please take the time today and think about what your goals in life really are and how you will achieve them. Are they truly goals with a plan or just a happy thought that will never be achieved? I believe in you, but you have to believe in YOU. I want you to make the changes, but YOU have to make the changes. Life is to short to not accomplish what you want. You never know when your last day will be so REALLY LIVE YOUR LIFE TO THE FULLEST.

Have a happy & healthy day!

6/365 Day OFF...What is that?

Good morning! Today I am not working because in the new schedule I work every Sunday so I am taking Tuesdays off to get some things done at home! :)

This morning I had trouble getting up and taking care of business because the computer seems to consume my time. I need to finish this blog and then stay away from emails, facebook and my phone. I need to take care of business!

So today, my plan is to do the following:

Cardio 30-45 minutes and upper body workout.

Meals:

Breakfast:
4 egg whites
mushrooms, onions, green & red peppers
1 oz mozzarella cheese
2 sara lee delightful bread
Smart Balance Light 2 tsp
Tea

Snack:
4 egg whites
1/2 cup instant oatmeal
(mix together. Spray non-stick pay and make pancakes out of mixture.)
Pour sugar free syrup over pancakes. Enjoy.
Tea

Lunch:


Snack:

Dinner:

5/365 Teach Spinning...Busy, Busy Day!

Wow! Where does time go? I cannot believe that is really the 5th day of the year. Rise and shine! Time for me to get up about ten minutes before 4 a.m., then off to the Y at about 4:15 a.m. to get ready for my 90 minute spinning class. The class begins at 4:45 a.m. and ends at about 6:15 a.m. It was a full class and the caloric expenditure was great for the 90 minute class. Calories expended were about 694 calories in the 90 minute period. Then, a quick trip home to meet S. for her Upper body workout. She was amazingly motivated today and worked 100% effort on her entire workout. Great JOB S.! Then, a quick shower, get the kids ready and to my other job as a Health & Wellness Director for a non-profit organization. I do a little bit of everything. I trained a mother and daughter who have become amazing friends of mine. I look forward to our sessions twice a week. Then a quick 30 minute full-body workout with L. She worked hard and her skin was glistening by the end of the work. Glistening...skin perspiring in a much more attractive way! Then office work and taught home school physical education to about forty children and of course back to my office work. Finally the end of the day a little after 4 p.m. I ran home got the kids off the bus, worked on homework and sat down to do absolutely nothing for a short time. Then, I made some dinner and we were able to finally sit down together to enjoy some quality time with my hubby and children.

The bachelor was on tonight so I of course had to watch the premiere and then headed to bed.

My nutrtion for today:

Breakfast:
Special k Protein bar

Snack:
Sarah Lee's light delightful bread
1/2 T light mayo
2 oz ham

Lunch:
3 egg whites
lots of veggies: mushrooms, green peppers, onions, red peppers
1/2 cup rice

Dinner:
1/2 cup rice
5 oz chicken: I crush reduced fat cheese its in the food processor, throw in some poultry seasoning, parsley. Preheat over to 375 degrees. Cut up chicken breast in to strips or nuggets. Dip chicken into beaten egg and then into cheese it mixture. Slightly grease pan with olive olive and put chicken on pan. Bake for 20-25 minutes.
Make two servings and you can freeze have to throw in the oven for a quicker dinner in the future.

Drank about 80 oz. fluids consisting of Sweetleaf diet original tea and water.

Supplements: Multi-vitamin, Calcium, Omega 3-6-9, acidophilus and vitamin C & 2 lipodrene.