Discipline is a dirty word...

MOTIVATION;

the reason or reasons one has for acting or behaving in a particular way.

What are you looking for? What do you want for your future? What do you want for your loved ones Future? Do your actions show what you really want? Or do the promises you make yourself and others everyday show your true desires? Everyone has a family member or friend that they know will always put their best intentions out into the audible world, but when the time for action is upon them, they always have an excuse why they cannot fulfill those promises. Are you that person?

It doesn’t seem to matter what those promises are. It could be a promise to do whatever it takes to extend their lives by breaking addictions, or accepting medical treatment. Or it could just simply be the promise to be there for a child’s baseball game. If there is no true motivation to do the work it takes, there is always “failure” waiting for those promises.

Discipline;

is said to be the glue that holds our intentions together when motivation fails. The only fault in that is if you still “fail” to do those things that you say you want to do, Not only are you “unmotivated” but “undisciplined” also. Psychologically this is a big double whammy, and king of the best ways to beat yourself up with. I see so many people stuck in this space between motivation and discipline. Shooting volleys back and forth between what they want and their ability to get it until they are lost. Depression takes over and then “failure” becomes the gigantic monster in their life that stands at the door of every dream and aspiration shouting “don’t go in there” and “only go in if success is guaranteed”.

Stop this bus, I want to get off.

In order to help give the “Failure” monster his pink slip from your life. Here are a few ways that I have my clients find passion and joy from their journey to their healthiest life. Build a mental voice that praises them not punish and forever stop the Motivation-Discipline tennis match.

Make it a pleasure. One reason we might put off something that will help us achieve our goal, such as exercise for example, is because it seems like hard work. Well, this might be true, but the key is to find a way to make it fun or pleasurable. If your goal activity becomes a treat, you actually look forward to it. And that’s a good thing.

Give it time, be patient. I know, this is easier said than done. But the problem with many of us is that we expect quick results. When you think about your goals, think long term. If you want to lose weight, you may see some quick initial losses, but it will take a long time to lose the rest. If you want to run a marathon, you won’t be able to do it overnight. If you don’t see the results you want soon, don’t give up … give it time. In the meantime, be happy with your progress so far, and with your ability to stick with your goals. The results will come if you give it time.

Make it a rule never to skip two days in a row. This rule takes into account our natural tendency to miss days now and then. We are not perfect. So, you missed one day … now the second day is upon you and you are feeling lazy … tell yourself NO! You will not miss two days in a row! Zen Habits says so! And just get started. You’ll thank yourself later.

Always think positive. Monitor your thoughts. Be aware of your self-talk. We all talk to ourselves, a lot, but we are not always aware of these thoughts. Start listening. If you hear negative thoughts, stop them, push them out, and replace them with positive thoughts. Positive thinking can be amazingly powerful.

Simple, right? That is what makes them so successful. Be good to yourself and say nice things. Throw out those negative terms that make you feel alone and embrace the journey. Besides, nobody talks about my friends that way. ghouston@mvhospital.net

March Motivation

MARCH MOTIVATION

Spring is in the air! It’s March and as we all know in Idaho, the weather changes every hour, or even more often. Personally, even though there can be rain, wind, snow, sunshine, clouds and more, it’s exciting because the days get longer! Longer days mean warmer weather and more sunlight are on their way. That, alone, encourages me to be more active for the shear excitement of getting outside.

In January, my husband and I rescued 2 dogs from the local shelter and they have been an awesome addition to our family! We have only had them 2 months now, but the more comfortable they get, the more we get to see their personalities blossom and their never-ending excitement to see us when we get home from work. As their owners, we have a responsibility to make sure they are getting exercised the way they need to. Considering the longer days and warmer times ahead, we have already jump started spring by getting outside with them for longer periods of time and really enjoying ourselves. We’ve loved taking them to the local high school near our home on the weekends, letting them run free while we get our workout in around the track. They burn out all of their energy in about the first 10-15 minutes and then trot next to mom and dad as we run the track and finish our workouts. Not only does this allow both of us to get our exercise, but the dogs are much calmer and well behaved the rest of the day.

Starting this new journey of dogs added to our family and the way it has excited me to do exercise in different ways has also had me thinking about other ways to add in activity and incorporate them as well. Check out the article from discovery.com for some neat ideas!

1. Interval Walk **This is one my husband and I already do and we’ve loved it!**
"So many pet owners consider walking their pets a chore, like making the bed," says Peterson. "Instead, think of it as a way for you both to get exercise, as an essential part of your pet's good health." A quick walk down the block to pee and back isn't enough activity, he says.
Multiple short walks a day may be best for very young, very old, or physically challenged dogs, but for other pets, take longer strolls that increase your pet's heart rate (at least 15 to 20 minutes), which will boost his metabolism.

2. Fetch Tease for Abs
Crunch and tone your tummy while your dog sprints to play fetch.
How to: Grab your pet's favorite fetch toy and get down on the floor in sit-up position. Hold the toy as you do a sit-up, and pretend to toss it as you reach the top. Fido will chase after it, only to realize you still have his toy. Do another sit-up, and pretend to toss the toy again. Try to get in as many reps as you can until your dog stops chasing and playing along.

3. Squat Tease
Firm your butt and thighs while your dog gets his jump on.
How to: Stand with legs shoulder-width apart. Squat and tap your dog with his favorite toy. As you rise, lift the toy above your head; your dog will jump up for it.

4. Dogstacle Course
This is circuit training for you and your pet.
How to: Place fitness gear throughout your backyard, as though you're creating an obstacle course (only do this in a fenced-in area). Think fitness step, bosu ball, jump rope, hula hoop, etc. Place your dog on a leash and briskly walk through the course together. At each station, stop and do a specific exercise, like modified push-ups on the step or balancing moves on the bosu ball. Some well-trained dogs may sit still while you work out, but if he doesn't, no biggie. If your pooch runs off, that's part of the fun — you'll both get a good sprint when you chase him to bring him back. Your dog will love the quality time with you and the fast-paced walking between your stations.

5. Dog Tag
Just like the game you played as a kid, this is good sprinting exercise for you and your pooch.
How to: You're it: "Tag" your dog, then start running around your backyard and let him chase you. After a few minutes, you'll both get your heart rates soaring.

6. Fetch Races
Your dog won't be the only one playing fetch in this game.
How to: Head to your backyard or a park and throw your pup's favorite toy — only this time, race her to pick it up (a great way to get your blood pumping). Then wrestle the toy from her grasp, toss, and race her for it again.

7. Dog Stairs
Climbing steps together will sculpt your legs and help your pup burn off his breakfast.
How to: Leash your pooch and pick a long staircase, either in your house, or perhaps the bleachers at a nearby school. Go up and down the stairs with your pet by your side, and vary the way you step for a more challenging workout: Take steps two at a time, widen your stance so you step up in a "V," run up the steps sideways, and more.

8. Cat "Light" Abs
We didn't forget about your kitty — she needs to stay active too. "Getting a feline to frolic can be hard work," says Cruz. "As cats leave their mischievous kitten stage of life, learning what makes your cat frisky can take some trial and error."
This move tones your tummy and gets your cat up and at 'em.
How to: Do sit-ups with a mini flashlight in each hand. At the top position, tighten your ab muscles while waving the flashlight beams back and forth on the wall — your cat will chase them.

9. Cat "Light" Cardio
A mock jump rope exercise with flashlights will get your heart pumping as your cat chases the light.
How to: Hold a mini flashlight in each hand, about 10 feet away from a wall. Pretend to jump rope (you're not actually holding a rope, just mimic the motion with your arms and legs). The light will bounce on the wall in front of you, and your cat will get a short burst of exercise as she tries to catch the light.

10. Curious Cat Curls
Sculpt your biceps while your cat jumps and stretches.
How to: Tie a light toy with a string to your dumbbells. Fluffy will go crazy trying to catch the toy as you curl up and down.

NOTE: Remember that pets can't sweat (they pant to cool down), so the best time to exercise outdoors is morning or evening, when it's not too hot.
Sounds obvious, but smaller or short-legged pets are probably not your best marathon training partners; they're not born to run long distances like Labs or retrievers. Instead, try shorter interval walks with sprints.
Watch for signs of exhaustion or overheating. Provide an ounce of water for every pound your pet weighs. If your pooch pants excessively or hyperventilates, his tongue and gums turn brick red, or he can't keep up and stands or lies listlessly, stop exercising and seek immediate veterinary care. These may be signs of a heat stroke, which is potentially fatal. Now you know the basics, so let's get started!

Wishing you an amazing spring and summer time of fun activity and lots of movement with your furry friends!


Until next time,
Hayley Earley
hearley@mvhospital.net
208.557.2823

3 Second Guide to Better Nutrition

There is so much information out there about what to eat and how much to eat; what foods are bad and what foods are good; what foods to eat more of and what to eat less of; how much of each food you should eat, and so much more. The list really does go on and on, but today I want to simplify how you go about eating, and teach you how to make good nutrition decisions in just 3 seconds. Yes, you read that right, it takes just 3 seconds to get you on your way to better nutrition.

For lasting results with your diet (and exercise), small changes need to be made so that the changes can be implemented into habits. Each small change can be used as a building block toward bigger changes and habits. This 3 second guide to better your nutrition is a building block that can be used as your foundation for your lasting success in your nutrition (and exercise).

So, how can 3 seconds make a difference in your nutrition? The answer is that taking 3 seconds can help you change the way you think about your food. There are 3 basic, fundamental questions you need to ask yourself before you put any food into your mouth. Here are the 3 questions:

       Am I Hungry?

       Is It Smart?

       How Much Do I Need?

If you ask yourself these 3 questions before putting any food into your mouth, you will be able to make changes in your decisions about healthy eating. Let’s talk in a little more detail about each of these questions.

Am I Hungry?

This question focuses on listening to our physical body and separating out hunger from our emotions – are we are having a craving, or if we are actually hungry. Our bodies know how to tell us when we are hungry, and we should eat when we are hungry. Do not deprive yourself of nourishing your body. When you ask yourself if you are hungry, really think of it as “am I really hungry, or do I just want to eat because of the situation”?

Is It Smart?

This question focuses on helping us to make better choices with what we are going to eat. Is it smart is the difference between looking at a plate of cookies, or, a bowl of broccoli. You will most likely know what is smart and what is not smart. The power of this question is how to deal with the situation when the food is not smart, and being able to ask how you can make the food smart, or at least smarter.

How Much Do I Need?

This question focuses on putting the meal or food into context of your eating needs for the entire day. If you can think about fueling your body for the whole day, it takes some pressure and guilt off of each individual meal decision. Instead of saying you can’t have it because it isn’t smart, you will begin to give yourself permission to have some of the “not so smart” foods and be able to balance it with smart foods so it all fits into the big picture.

The Big Picture

Ask yourself these three questions before putting anything into your mouth, food or liquid. The goal is to answer yes to the first two questions and then to determine how much you need. In this, you have given yourself permission to eat, and are doing so thoughtfully. Make sure to stick to the amount you decided when asking “how much do I need”. If you find yourself still wanting more after you have eaten that amount, wait 15-30 minutes because it takes that long for our bodies hunger signals to catch up to us and tell us that we actually are satisfied.

Stay Tuned

Today we have talked about the 3 questions to ask yourself before eating, but stayed tuned for my next few posts that take a look at the principles behind the 3 questions so that you have all the tools you need to make healthy eating a lifestyle. The posts coming up will help you answer the above questions in more depth.

*Questions, need help, or want to know more, email me at mharris@mvhospital.net or schedule an appointment to come talk to me.

Your health should be your priority. You are only given one body to live in – treat it kindly!

Until next time,

Miranda Harris, CSCS, HFS

mharris@mvhospital.net

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