5 Stretches you should do everyday

5 Stretches you should do everyday:

Often resistance training and cardio take precedence over flexibility and myofascia release (aka. foam rolling).   In order to establish a good full range of motion it's crucial that we have the flexibility in both the muscle as well as the ligaments and tendons.  In this article I'll take you through 5 stretches that you should do everyday to increase both flexibility and range of motion.

1. Bar pass throughs
2. Runners lunge to splits
3. Pectoral Minor 
4. Pectoral Major
5. Piriformis

Check out the following pictures with descriptions on how to perform these stretches.  Hold your stretches for at least 20 secs.  Static stretching should be done at the end of your workout or in the evening.  I prefer before bed as a way of creating a pre-bed routine and unwinding from a busy day.

Bar Pass Through:

Often I hear clients comment on shoulder pain or discomfort.  So much of what we do on a daily basis is done in the frontal plane making it is easy for our shoulders to become tight and overdeveloped in the front.  This movement is great for loosening the shoulders prior to work.  This particular stretch could be done pre or post workout.    

 Hold the bar with a grip that starts with the bar in your hips, but allows for a complete pass through (if your hands are too narrow it will prevent the bar from a total pass through.)

Slowly raise the bar in front and overhead keeping arms straight.  Bring the arms behind your head and continue until the bar touches your hips in the posterior (back)

Do 5-10reps front to back

Runners Lunge to Splits:

This is a great stretch for both runners and non-runners alike.  Runners lunge opens the hips while stretching the psoas/hip flexor.  Moving into the splits is a great way to stretch the hamstrings.  

Begin by taking a large step forward dropping the same side elbow to the foot that is forward.  Allow your hip to open up to the outside of the elbow.  Work to bring both forearms to the floor.

Next straighten the front leg until your legs resemble an upside down "V"

Work to keep the front leg straight if this is too difficult walk your hands up your leg until you can comfortably straighten your front leg

Pec Minor:

As mentioned above sore shoulders can be the symptom of our training.  Overtraining in the frontal plane (chest, front delts, abs) and very little time working the posterior chain (Hamstrings, glutes, erector spinea, rhomboids, traps, posterior delts) leads to tightness and soreness in the chest and shoulders. Sometimes this can be remedied with stretching.  Here are a couple stretches that can hopefully provide some relief to nagging shoulder pain.

This stretch works best on a corner of the wall or a door frame.  Stand facing away from the wall/door lift your arm to 45 degrees from your shoulder, palm flat on the wall.  Gently lean into the arm on the wall until the desired stretch is reached.

Pec Major:

This stretch is best performed on a door frame.  Set the arms so they are parallel to the the ground and the forearms are perpendicular to the ground.  Now, gently lean into the stretch until the desired amount of stretch is achieved.  Hold 20 secs. relax and repeat.  

Piriformis:

If you're a runner, hiker, biker, or just about any other form of athlete this stretch is one of the best.  The piriformis is responsible for hip movement durning walking, running, biking etc….So, with constant movement can come some shortening of the muscle which may lead to some hip discomfort or sciatic pain.  Try this stretch to aleviate your pain.

   

Start in a crab walk position.  Hands and feet flat on the floor, bottom in the air.  Left either foot and place the ankle over the knee, hips are still in the air.  Once you have the ankle over the knee than slowly return your bottom to the floor keeping your torso upright and your bottom on the floor slowly walk your bottom toward the heel of the foot that remains on the ground.  

Hold this stretch for 20 sec. lift hips and repeat to the other side.   

Summary:

Make stretching and foam rolling part of your pre/post workout, and I guarantee you'll be happy with the results.  As always if you have questions on how to perform these stretches let me know and I'll be happy to walk you through them.  

Are you Getting enough Shut-eye?

Introduction:

Most of us already know the importance of getting enough sleep, but equally as important is the quality of sleep we get.  Getting enough quality restful sleep is crucial to lean tissue development as well as replenishing our mental capacity.

Exercise and Nutrition while important maybe futile if we don't back it up with restful quality sleep.  Research shows that sleep is equally as important as exercise and the food that we eat.  If most of us already know this than why are we such a sleep deprived nation?  While stress definitely plays into the quality and quantity of sleep we get I think more is the lack of knowledge surrounding setting the environment and body for a restful night of sleep.

Today we'll look at some ways to achieve a more restful night of sleep.  Put these things into practice and I assure you will have an easier time getting and staying asleep at night.

Establish a Sleep Routine:

In order to eat healthy we take time to prep and prepare food that will nourish and support our activity levels.  Prior to a workout we take (or should take) time to warm-up the body doing bodyweight movements in various planes to ensure that we have a good, injury free workout.  Why then do we not take the time to prepare the body for rest?  Why do we expect that we can go from 100mph to 0 without any time to unwind?

First step create a nighttime routine that prepares your body for a restful night of sleep.  Consistency is key here and overtime if you are consistent your body will begin the unwinding process naturally.

Be Regular:

Our bodies are fans of consistency.  Striving to wake/sleep at the same time everyday should be priority.  If you have young children like I do this can sometimes be difficult, or they can be the consistency that you need.  If they are on a regular sleep/wake cycle they may provide you with the same consistency.  The trick is going to bed when they do or shortly there after.

If you can be consistent with your sleep patterns then the body will naturally adjust sleep/waking hormones that will facilitate both processes just as mother nature intended.

Drinking stimulus:

While it may seem relaxing to have a few drinks at the end of a long day, this can disrupt your deep sleep cycle.  Drinking your afternoon pick-me up may have the same effect.  While caffeine can be a good tool for increasing the efficiency of your workout if used too close to bed time it will prevent a deep and restful nights sleep.

Use caffeine if you need to, but try to limit or omit using it after 1pm to ensure that it does not disrupt your sleep cycles.

Electronic stimulus:

If your like most today your cell phone is your alarm clock as well as your nightly reader.  iPad, Nooks, iPhones, TV, computers, laptops all these are stimulus.  Research is showing that the artificial light put off by these devices is stimulating and can trick our brain/body into thinking the sun is still up.  Thus, releasing stimulating hormones that keep our body in a waking state.

If you must use your table for reading select the black or sepia screen to reduce the glow.  If your using the computer then download one of the many programs that will "soften" the glow of the screen.

The body naturally releases Melatonin as light levels decrease.  Artificial light can disrupt the release of melatonin therefore reducing the quality/quantity of the sleep we get.  Try to eliminate artifical light 30 mins prior to sleep to ensure a restful night.

Before Bed Eat/Drink:


Eating a large meal or consuming a large amount of fluids before bed will disrupt your sleep cycles and leave you headed to the bathroom perhaps several times a night.  To ensure this doesn't happen to you it's a good idea to pick a particular time of night to "close the kitchen."  Pick a time that is 2 hours prior to your bed time.

Write it down:

We've all spent wakeful hours looking at the ceiling thinking about all the things we have to do, email, call, go here go there etc.....Instead of wasting precious sleep why not take a few mins prior to bed to write down the things that are keeping your mind active.  Sleep well and tackle your to-do list in the morning with a full nights sleep you are sure to be more productive.

Stretch/Meditate/Read:

What is it that calms you?

• Mediatation/deep breathing
• Light stretching/fluid movement
• Reading/writing

What ever it is that allows you to quiet your mind and prepare your body do that before bed, and make a routine of it.

5 Hour energy:

We've all heard someone say that they do better on 5 hours of sleep.  While this maybe true for a while research shows that it's only a matter of time before their productivity/performance will suffer drastically for the lack of sleep.  Most people do best on 7-9 hours of sleep so make 7 hours your baseline.

Exercise is key:

Yet another reason to exercise.  Regular exercise will stabilize your circadian rhythms leading to a more restful nights sleep.  As if you needed me to tell you that......

Setting your sleep environment:

Perhaps as important as setting a pre-bed routine is setting your sleeping environment.  Here's a few pointers on creating an environment for restful sleep.

• Keep it dark - use blinds or curtains to keep the room dark as possible during resting hours.
• Leave electronics out - try to leave electronics in another room or on "do not disturb" mode to prevent the late night email/text notifications
• Use white noise - live in a busy area?  Try a white noise machine to create a more restful environment.
• Set the right temperature - get a programmable thermostat not only will it save you a few bucks on your heating/cooling bill, but it will also automatically set the room temperature for you.

Conclusions:

Good sleep is crucial in order to be the best you can be rest is so important.  It's the reset your body needs in order to grow and repair.  Give it the time it needs.

Get plenty of it shoot for at least 7 hours although 8 to 9 would be better.  Your emotional, physical and mental self will thank you.

Take control all the things you do during the day play into how well/bad you sleep so think about your day and especially think about the hour to half hour leading up to sleep.  There's not a lot of things we can control in today's world, but the environment and preparation leading up to sleep is something you can control.  

References:

B. St.Pierre. Hacking Sleep: Engineering a high quality, restful night. Retrieved from http://www.precisionnutrition.com/hacking-sleep.

Healthy stress

While a certain amount of stress can be a good thing (i.e. Project deadline, work promotion) too much stress can compromise your immune system and leave you feeling drained and unmotivated. How then do you find a happy medium?  Individuals differ on stress management so to say there's a tried and true exact would be nothing short of a lie. 

The stress response is a normal physiological response to elements within our environment. When working correctly it can be a positive that drives us to success or reacts in a time of need to help others (i.e. Car accident).  Too much stress,however, is damaging to your health, mood, relationships and motivation all of which reduce the quality of life. 

Take a second to write down your daily stresses: go ahead you'll be glad you did!  Your list probably looks something like this.  

            - Work deadline

            - kids

            - overwhelming to-do list

            - relationships (husband/wife, boyfriend/girlfriend, friends, co-workers)

            - commuting

            - events 

This load alone is enough to create an unhealthy level of stress without adding the daily stress of work, prepping food and all the other daily stresses. The culmination of all these stresses is enough to lead to an unhealthily level of stress. 

Recognizing the good versus the bad can be key to keeping a healthy balance in your life. 

Good:

          - is infrequent

          - is short in duration (i.e. Exercise lasting 15-50mins)

          - leads to a better version of yourself

          - leaves you feeling inspired and motivated

          - leads to a reduction in bad stress (i.e. Blood pressure/cholesterol)

Bad:

          - lasts a long time

          - is de-motivating

          - is chronic

          - does not leave you feeling motivated and inspired

          - creates a "bad" physiological response

          - leaves you worse off than before

One of the best ways to determine the good from the bad is how long/well do you recover from it?

Stress affects every aspect of being (mind,body and soul). No two people handle stress the same way. A number of variables can impact your "recovery" from stress. 

- Glass half full:  having a glass half full attitude makes you more resistant to the effects of stress.              Accepting the challenge will reduce the amount of time it takes to recover from whatever life may throw at you. 

- All too often:  the amount of stress you face on a day to day basis can build up leading to a breaking point. 

- Got genes?  Some of us are just more genetically prone to "deal with" or "crater under" the stresses that we face. 

- Are you in control?  Stress signals our flight or fight response so as you can imagine when we feel trapped the stress that is trapping us can become or feel overwhelming. 

Handling your stress:

We all have different ways of coping with the daily or periodic stresses we face. Here are a few of the things that I do personally to help me deal with stress whether daily or overwhelming. 

            - listen to soothing music 

            - unplug from electronics 

            - take 5 deep breaths eyes closed and present for each one

            - head outdoors (hiking,playing with my kids, riding horses, running, biking)

            - exercise (duh) 

            - build something

            - give/get a hug

            - stretching/foam rolling

Finding a balance that works for you is the most important part when dealing with stress. Find what works for you and add it to your routine religiously. For some this may be drinking green tea or meditation. 

Take Away:

While mentally we may be able to differentiate between stress stimulus our body can not. All stress affects our body the same way good or bad. How you react to stress is what makes the difference. We are in control of our attitudes and the way we choose to react. Instead of stressing about stress view it as a challenge, be open to change, stay flexible, have a plan b, but most of all try to view it in a positive light. 

References:

K. Scott-Dixon, B. St.Pierre. Good stress, bad stress: Finding your sweet spot. Retrieved from http://www.precisionnutrition.com/good-stress-bad-stress

Walk more drive less.

The past twelve days I've been lucky enough to spend touring Europe. I'm hoping this won't be a once in a lifetime trip, but because it's not every year you get to go to Europe I've tried to be mindful of the differences between home and the European lifestyle.  Below is a collection of thoughts and things that I've noticed just in my short time here.

Walk,walk, walk. That seems to be the common theme from place to place. In most of our major stops we tried to stay in, or close to, the attractions that we were hoping to see. Even then we would find ourselves walking between 1-2 miles one way to reach our destination. We think parking is bad in old town it's nothing compared to parking in the majority of places we visited.  Most Europeans don't even own a car just a scooter. Public transportation and walking I would say are the common forms of transportation in most European cities.

Perhaps it's because we live in such a health concise state, but I was pretty surprised by the amount of Europeans who smoke.  Obviously the destinations that we visited were mostly occupied by tourists.  However, I think the majority of the people smoking were locals either running the shops or tours.  Perhaps the tourists were driving them to smoke!  I'm thankful that we live where few people smoke.

Perhaps it was a factor of our location, but I also did not see very many health clubs.  At a few of the destinations we were able to get out for a jog and do some body weight workouts. Generally, this is more than you actually want to do on vacation anyway ;) I was just surprised that in and around city center there were not any real health club options.

Traveling to new destinations is such a  good reminder of how wonderful it is to live where we live. So many great things to see and do as well as a plethora of blessings. Even though we are blessed I will definitely leave here being more mindful of the times I drive and doing my part to drive less and walk more!

Ciao,
Josh

How to: Foam Rolling

Myofascial Release: Foam Rolling

There are numerous articles/research that support the benefits of massage or foam rolling.  Benefiting myofascial release as well as reducing muscle soreness following a weight training routine.  If your budget doesn't allow for a massage following every workout than the foam roller is a great alternative.

There are a number of different foam rollers available and the benefits remain the same regardless of the foam roller used.  The main difference between foam rollers is the texture and the density of the roller.  Some rollers offer trigger points while others are just smooth.  Two such rollers are pictured below:

Left:  traditional foam roller soft foam
Right:  The Grid by Triggerpoint hard core with triggerpoint texture

Here are a couple of examples on using the foam rollers.  Try to avoid running the foam roller over joints such as the back of the knee or putting too much pressure on the lower lumbar without keeping your core in constant contraction.  

SITTING ON THE FOAM ROLLER:

• The reverse figure 4 stretch shown at right is a great way to stretch the piriformis providing release to the hip/hamstrings
• Adjust your position on the foam roller so that your crossed over leg/glute is receiving the majority of the pressure from the foam roller.
• slowly making short rolls from the waist line to the hamstring attachment point on the posterior side of your leg.  

 LAYING ON THE FOAM ROLLER:

Laying on the foam roller is another way to provide release to the Rhomboids, Traps and erectors of the lower back.  This should be done with caution especially if you have a history for back problems or back surgery.  Here's how:
       
        - Sit on the foam roller and while keeping your core in constant contraction slowly roll the foam roller from your waistline to just above or even with the shoulders.  Hold the back of your thighs if needed to provide some relief from the pressure.

 HAMSTRINGS AND CALVES:

• Generally speaking the hamstrings of most clients have become shortened due to the amount of time we spend sitting (work, cars, TV).  The foam roller is a great way to release some tension from the hamstrings.  
• start with the foam roller at the attachment point just below your glute.
• Hamstrings: Roll the foam roller from the upper attachment point to the lower attachment point just above the knee joint.
• Calves:  Roll the foam roller from the upper attachment point just below the knee to the lower attachment point just above the achilles tendon.  
• note: avoid running the backside of the knee over the foam roller especially if you have a history of knee pain or surgeries.   

If you need additional ideas on working with the foam roller talk to a trainer at your gym or contact me at Old Town Athletic Club and I would be happy to show you some additional movements using the foam roller.  

In Good Health,

Josh
 

Step one to a Healthy Weight

These days weight control and management is all about the latest fad diet, supplement or hormone. Yet little credit is given to the most important meal of the day, breakfast. In fact, breakfast is given so little credit that many skip it for the sake of saving precious time in a very busy schedule. People then wonder why their urge to eat three donuts at the office cannot be controlled. Numerous benefits come from eating a healthy breakfast including, a lower body mass index (BMI) , reduced risk of heart disease and type II diabetes, as well as an increase in overall quality of life.

Childhood obesity has increased threefold from 1980 to the present. This is not entirely to blame on the absence of breakfast in our homes; although, research shows that there is a relationship between eating a nutritious breakfast and maintaining healthy body weight. Current statistics on childhood obesity say that 34% of adolescent youth are overweight, the majority children because of their height to weight ratio. About 60% of adolescents eat breakfast four or more days per week and this number decreases to 30% into young adulthood. Children do as they see. Parents who take time to eat breakfast with their children have children who realize the importance of eating a healthy breakfast and maintain a healthier body weight.

The busyness of daily schedules has taken precedence over eating healthy and properly fueling our bodies. Eating right is a lifestyle choice and one that is best started early. If we want our children to have healthy habits then we need to model healthy habits. If you have ever run a race or competed in any athletic event it is easy to think about the importance of eating the right things before competition. Eating at the right time as well as the right combination of foods can easily be the difference between a stellar performance and a not so stellar one. Few would think it was a good idea to not eat prior to the start of a marathon or half-marathon. Why then do we start our day without a healthy breakfast? We rush our kids off to school with a pat on the back for good luck and the pressure of excelling without first taking the time to give them what they need to excel.

If we compare our lives to running a marathon it is easy to see the importance of healthy eating and proper timing. Anyone who has ever trained for and ran a marathon, or any race for that matter, knows that it takes commitment, dedication and hard work. Maintaining a healthy lifestyle is no different. The commitment needs to begin with the first and most important meal of the day, breakfast. Below are some practical tips to help you get your day started off right, I use the analogy of training for a marathon just to show the relationship between commitment, hard work and dedication.

Marathon comes from ancient times when the Greek Phidippides ran 26 miles from Marathon to Athens to warn the Athenian’s of the approaching Persians. Shortly after his arrival to Athens, Phidippides, died from exhaustion. Some might argue that our bodies are not meant to run such distances, but with the right training and nutrition this is accomplished on a daily basis.

Nutritional implication just as our bodies are not naturally accustom to the distance covered by the marathon. Our bodies are not designed to start the day without nutrients from a healthy breakfast. It is the nutrients from a healthy breakfast that provides the energy for the day and sets the tone for a healthy lifestyle.

Most runners who decide to run a marathon realize the importance of having a steady training routine. It takes time to accustom the body to running long distances. Running shorter distances multiple days a week and then perhaps a longer run on the weekends. The best thing would be to slowly but surely add miles week to week.

Nutritional implication if you’re not currently eating breakfast making this change will take time. There may also be a period of time where your change is inconvenient or time consuming. Take it a little at a time. Research shows that breakfast even 4 days a week has a positive relationship with a health weight. Slowly but surely adding days as the body adjusts.

The typical marathon covers a distance of 26.2 miles. This is not a distance that can be easily covered with minimal training. Racers who take on the challenge of running 26.2 miles know they must be in it for the long haul. Depending on the training status of the individual it make take anywhere from one year to multiple weeks to train for race day.

Nutritional implication lifestyle change is never easy. Whether that is to lose weight or set a healthy habit for our kids such as eating breakfast. We have to be in it for the long haul. If your mornings are already busy try making your breakfast the night before. Place oatmeal, frozen fruit and some ground flax seed in a microwavable safe bowl in the fridge. Add milk or water 3 minutes in the microwave and you have a healthy and nutritious breakfast.

Few things can compare with the feeling that you get from crossing the finish line of your first race. Regardless of the distance 5K, 10K or marathon the feeling of a job well done is overwhelming. Knowing that all your hard work and dedication has paid off is quite rewarding.

Nutritional implication eating right and living a healthy lifestyle is not easy. It’s important to think of the long-term benefits that come from a healthy lifestyle. Making the change from not eating breakfast to eating breakfast is one that will be well worth your time. Decide on change today if not for your own sake then for your kids.

First Expedition!

Old Town Running Club!

January 21st marked the first annual run for the newly established Old Town Running Club. In a previous post I discussed what, when and how the running club would be meeting and on January 21st we left The Club at Old Town Fitness Center located off Linden in Old Town Fort Collins for our very first run!

I hope to see new faces each week and this last Friday was no exception. As you can see from the picture above we had nine people join us for our first expedition of approximately four miles out and back. The club is open to all levels and abilities and was mainly established to help provide community as well as accountability to veteran and new runners alike.

We hope to expand the club especially as the beautiful weather here in Colorado gets more conducive to outdoor activities. If you would like to join us please feel free. We meet every Friday at The Club at Old Town Fitness Center, 351 Linden Street Fort Collins, CO at Noon.

Great Job Crew look forward to many more miles with you in the future!
Until next time happy Trails
Josh