Beyond the Splat

I once heard a really great story about a man who wanted to achieve all his dreams and have everlasting happiness. I think that's what he was looking for, it's been so long since I heard it, but it sounds good and like something most of us desire.

In order to accomplish this he decided to seek out a guru for advice. After the man finished asking his question the guru told him, "its down that path there." So the man headed off down the path. He was excited as he moved down the path because he knew he was on his way. Then, outta no where...Splat! He was hit by a ginormous blob of something that knocked him to the ground. Stunned, he picked himself up and went right back to the guru to complain.

Again, the guru told the man that what was he was seeking was just down that path. A little dismayed, the man headed back down the path. This time a little leery of what may lay ahead of him. Again, outta nowhere...Splat!  This time he was knocked to the ground and it took a little longer to want to get up and when he did he stomped back to the guru.  The guru's reply was the same as the first two times, "its down that path there."

After a third attempt and being hit again by the splat and this time bruised up and more frustrated than ever, the man returned to the guru in a not so great mood. He hollered and told the guru he was suppose to be all wise and knowing and that he kept sending him down a path that wasn't working or getting him anywhere. To this the guru replied, "what you're looking for is down that path there, just beyond the Splat."

I would imagine most of us can relate to this story in one way or another. I celebrate those of us who are this side of the Splat and continuing to learn and grow as we find our way to the other side.  I also celebrate those who are on the other side of the Splat and can teach and mentor and who are now having other Splat moments of their own as they continue to progress. Honestly, I'm not sure the Splat moments actually ever end, they simply change as we transform. I would say this...if Splat moments have ended for you, you may want to examine a few things and get out of stagnation.  Stagnation = Death!

So what are the Splats you get to work with?  What limitations or labels have you put on yourself or allowed others to put on you? Are you letting the Splat keep you down?  Have you decided that maybe the journey down the path isn't worth it and you've stopped?

I can tell you..it is worth it and so are You!  Whether you are black, white, red, yellow, fully physically able bodied, have a different ability, gay, straight, popular, unpopular, beautiful, ordinary, highly educated or just simply educated, outwardly talented or have talents in other areas...YOU Matter.  No matter what the Splat or limitation/label is, it can be surpassed if you believe in You.

Take off the labels and get to moving down the path!  Get dirty, make mistakes, love yourself, grow and allow others to do the same. Take care of yourself on the journey and be willing to share.  Know the splats will come and be prepared to keep moving forward knowing you can stand under or next to the "limitation" or see it as a moment to be creative and get to the other side. Learn to listen to the Guru that is You!

Miracles will happen when you start believing in yourself and putting one foot in front of the other. God and the Universe will join forces in your behalf, so be prepared to be amazed! You will feel an intrinsic motivation that will empower you to keep moving forward, up, over, around and through until you reach "that" place. The cool thing is...when you reach it...the journey has just begun!

A few things to ponder as we leave this post:
What labels are you willing to take off in order to move forward today, even if only a little? Where are you willing to allow yourself to be a touch vulnerable?  Are you willing to give others the same gift? Are you really willing to go down the path and get beyond the Splat and see what awaits You?

Until Next time - Go BE Great!

Jennifer Saunders
Life Coach/Mentor
ACE Certified Personal Trainer
ButtinGear
Everyday Superhero

Spring time injuries in athletes

It may not seem like it, but spring is here, and it is time for everyone to hit the Trails. This is the time of year that we all get tired of sweaty smelly gyms and long for the open road. Running and cycling stores are over run with avid exercisers ready to lace up and make tracks.

However, with the increase in activity comes an increase in the injuries we are seeing in the clinics. Some athletes are just over anxious; they start their program at full throttle like they are 20 years younger and immune to the wear and tear inactivity takes on the body. Others find that their body has to make adjustments when transferring from the treadmill to the road or from the trainer to the bike, which flares up overuse injuries that need attention. Today, we will talk about what those injuries look like and what to do about them. 

Strained back: This is the number one most likely injury. Many people have weak back muscles due to prolonged sitting at work or home, and come exercise time, people go too hard or too fast. Lift with your legs, not your back, and gradually strengthen your back muscles with low intensity exercises. 

ACL/PCL injuries: More common in athletes, but if you play any sports with jumping or rapid changing in direction; knee injuries like this are definitely a possibility. A tear in the Anterior Cruciate Ligament (ACL) or Posterior Cruciate Ligament (PCL) can take you off your feet for months, and may even require surgery. 

Runner's knee: An irritation of the cartilage underneath your kneecap that makes up about 40% of all running injuries. You can prevent this by strengthening your hip, glute, and quad muscles, as well as shortening your stride. 

Achilles Tendinitis: Your tendon tightens and becomes irritated. You can reduce your risk of this by avoiding a dramatic increase in training and building strength in your calve muscles. 

Pulled or torn hamstring: This can be prevented by strengthening all muscles in your leg, especially your hamstrings. Hamstring issues are usually caused by weak, overly tight, or imbalanced leg muscles.

So how is the best way to build valuable injury preventing leg strength? That’s easy….






Body weight Squats

Stand with your feet hip distance apart with your toes facing forward. Sit back like you are sitting in a chair behind you without allowing your knees to drift beyond your toes. Sit back until you feel your glutes, quads and hamstrings engage (about a 90 degree angle in your knees) and come back up to standing.






Single leg dead lift

Holding free weights or a barbell in front of your body slightly, bend one knee, hinge forward at the waist and lift the opposite leg behind you. Lower the weights, keeping them very close to the tops of your legs until you reach just below your knees. Engage your hamstring and glute of the leg planted on the ground and come back to standing.






And Single leg Squats

Balancing on one foot place your back leg on a box or bench squat down, bending at the knee and drop your back knee to the floor. Once your front leg is down to about a 90 degree angle in your knee, extend your leg back up to standing. If this is too challenging use a shorter box.

I would recommend 3-4 sets of 12-15 repetitions in the beginning increasing your weights in small increments to keep these exercises challenging.

And finally starting a good core routine is the second best thing you can do to help prevent the usual spring time injuries. A good core routine will include the following exercises.

The Basic Plank- Hold for 30 seconds, relax and repeat. Gradually increase the number of repetitions and the length of time you hold the pose.

The Side Plank- Hold for 30 seconds, relax and repeat. Gradually increase repetitions and time.

The Superman Pose- Lie face down. Raise one arm off the ground and hold for 20-30 seconds. Release and raise the other arm. Then move to your legs; hold one leg at a time off the ground. Then, try holding an alternate leg and arm off the ground at the same time. Then, try both arms up at one time and then both legs at one time. The most advanced version is holding both arms and legs off the ground at one time; hence the name Superman Pose. Hold each of these poses for 20 to 30 seconds, relax, and repeat.

Abdominal Crunches- Lie on your back, knees bent and bring your chest towards your knees. Keep your shoulders back and chin up. Repeat.

Abdominal Crunches with a Twist and/or Bicycle Legs- Do the abdominal crunches as stated above but include a Twist to work the oblique muscles. Keep knees bent, feet on the ground. Bring shoulder to opposite knee for a twisting motion. Another version is the bicycle, which is knees bent, feet off the ground and bring opposite should to knee at the same time, alternating legs to elbows

Good luck this season and may all your goals be exceeded and more.

Benefits of Self-Myofascial Release and Stretching

After herniating a disc in my back 6 months ago, the use of self-myofascial release and stretching has become even that much more important. The more I stay moving and the less stiff I am, the better my back feels, hence my message to you about the importance of fascia release and stretching.

Benefits of Self-Myofascial Release

*according to the National Academy of Sports Medicine (NASM)
· Correction of muscle imbalances

· Muscle relaxation

· Improved joint range of motion

· Improved neuromuscular efficiency

· Reduced soreness and improved tissue recovery

· Suppression/reduction of trigger point sensitivity and pain

· Decreased neuromuscular hypertonicity

· Provide optimal length-tension relationships

· Decrease the overall effects of stress on the human movement system



Benefits of Stretching

*according to the Mayo Clinic

· Increased flexibility and joint range of motion

· Improved circulation

· Better posture

· Stress relief

· Enhanced coordination



Considering my back, the fascia release and stretches I enjoy the most, but are not the only ones I do, are:



MYO-FASCIAL RELEASE

HAMSTRING


PIRIFORMIS/GLUTE 


LOW BACK


STRETCHING

LYING BAND HAMSTRING

LYING BAND OUTER THIGH

PIGEON 

KNEELING LUNGE TWIST WITH QUAD



Excitingly enough, next week I will venture into the world of Anti-Gravity Yoga that may help me stretch and relieve tension and stiffness in a whole new way! I hope a few of these stretches might help and look forward to hearing more of your success. If you need guidance in your fascia release and stretching endeavors, the Personal Training Team at Mountain View Hospital’s Health and Fitness Academy are here to help! Please call us at 208-557-2823.



Until next time,

Hayley Earley, BS, CSCS, Pn1

hearley@mvhospital.net

            

Kettlebells - A Few Reasons to Try Training Differently

Do you know what a kettlebell is? It’s that thing in the gym that looks like a heavy ball with a handle. Kettlebells came from the Russian word girya, which the precise translation of the word is handleball – that is exactly what a kettlebell is, a ball with a handle.

Kettlebells have a unique design that resembles a cannonball with a handle. This configuration is what makes it unique because the center of mass of the kettlebell is extended beyond the hand, which allows for ballistic, or fast, swinging motions that combine cardio respiratory, strength, and flexibility training that can also engage the entire body at once. Another great thing about kettlebells is that they mimic functional activities.

Kettlebell training addresses the body as a functional whole, rather than a collection of parts. Instead of exercising specific muscles, kettlebell training trains the movements and motor patters that give us efficient movement.

One main goal of kettlebell training is to increase fitness and function by using a wide variety of movements along different planes, using varied repetitions, and working all body parts.

Why train using kettlebells? They are:

1.       Practical:

a.       Kettlebell training works more than just one physical attribute. It combines muscle toning, cardiorespiratory conditioning, and muscular endurance. These things can lead to increased strength and power, improved flexibility and range of motion, fat loss, increased lean muscle mass, reduced stress, and increased confidence.

2.       Versatile:

a.        Kettlebell training uses deep eccentric loading that occurs when you swing the kettlebell between your legs to develop a powerful hip thrust extension that is fundamental to all kinds of athletic movements.

b.      It also strengthens and shapes the gluteal muscles.

c.       Its offset center of gravity maximizes shoulder strength and flexibility.

d.      Also, kettlebells work every conceivable angle of your back both statically and dynamically.

e.      Finally, there are virtually unlimited juggling patterns with kettlebell training because of the shape and position of the handle.

3.       Unique:

a.       Kettlebells not only allow a user to perform traditional weightlifting maneuvers such as the press, clean and jerk, snatch, and etc., but also unorthodox skills, such as kettlebell juggling.

b.      In addition, because the load if the ball is in front of the handle, it causes you to work through a larger range of motion than a dumbbell or barbell would. You cannot swing a barbell through your legs, but you can swing a kettlebell through your legs which can recruit muscle fibers you didn’t even know you had.

4.       Inexpensive:

a.       Kettlebells are not only inexpensive, but also do not require much space to use, which makes them convenient. You can outfit your entire home or gym for a few hundred dollars and will likely never have to replace them.

5.       Fun:

a.       Kettlebell training is fun because it is usually unlike any other type of training and because it demands full engagement of the body and mind.

6.       Efficient:

a.       Kettlebell training gets the job done, in less time, because you do everything, strength training, anaerobic and aerobic cardiorespiratory training, flexibility, and mobility, all at the same time.

7.       Athletic:

a.       Kettlebell training is a way to build your body, but also to build your skills. It can help you develop all the major athletic attributes including strength, power, mobility, balance, agility, coordination, endurance, and stamina.

Regular dumbbell and barbell training is great – but so is kettlebell training for many reasons. They each have their own purpose, and now you have another tool to help you in your training!

Until next time,

Miranda Harris

mharris@mvhospital.net

Warm winter drinks you have got to try!!!

It is that time of year when you are sick of the snow and wind and you can not wait for spring. Here are a few recipes I found that will help warn up those early mornings or after outside activity hours.......