Posture and Pain

My friend recently shared this image on her social media page.  I got a good laugh at humanity and how we need to remember that we are all really alike.  But then I looked again and I couldn't un-see what I had seen.

Can you see it too?  Can you see the terrible posture that is plaguing all these people! Can you feel their pain?  Back pain and achy knees for sure!

 If you've been to my fitness classes more than once you have heard me go on and on and and on and on about posture and how muscle imbalance is making your body hurt.

Toes turned out means the quadriceps (upper thighs) are overly engaged usually trying to compensate for the inactivity of the glute muscles.  Look at those hands too. If you can see all 4 knuckles that means their shoulders are rolled forward.  Could be because the pectoral muscles (chest) are overtight (think gym rat, man boobs, bench pressing 300 lbs but not able to do a single pull up).  I'd guess the upper back muscles aren't active and these guys spend hours hunched forward looking at a computer screen.

Modern humans spend so much time doing tasks in front of them, working on the computer, reading a book, cooking, operating machinery,  and then working out at the gym to make the front of us look great in the mirror, that we neglect the other half of our bodies, the half that supports all the work we do in front of us.  Many of us don't even know how to use our backs to support simple moves like biceps curls, or how to use our hips, glutes and hamstrings to balance and support the quadriceps during a squat.

Want to learn more about muscle balance and movement? Come to my Yoga, Pilates and Posture class in American Fork and I'll get you moving toward muscle balance!  Can't come hang out with me?  Here are a couple  books that are AWESOME!!!  Foundation: Redefine your Core and Conquer back pain, and Move with Confidence  by Eric Goodman is a great one.  Pain Free by Pete Egoscue, comes recommended by many professionals including my much loved professors in the Exercise Science Department at BYU. 

Eve- Wednesday Workout

For my daily study, I am reading about the women in the Bible.  And I thought, why not name our workouts in honor of these fantastic women.

Eve-- You may know her story, but do you know that she was 230 years old when she gave birth to Seth?  What a tough cookie!  In honor of Eve's toughness, I can do 100 burpees!

Eve- 100 of each exercise
Burpees
Bicep curl into a Triceps kick back.  (Hold a squat)
Sit ups (The real deal.  Relax that neck.  Elbows behind the ears.)
Lat- Rows

7 Minute Workout

HICT-  Have you heard of it?  High Intensity Circuit Training.  According to a recent article in the American College of Sports Medicine's Health and Fitness Journal, High Intensity Circuit Training can speed fat loss, decrease insulin resistance (a precursor to diabetes) and give you the benefits of weight and aerobic training in one short session.

The journal recommended alternating toning the large muscle groups with cardio intervals.  So while the legs are working, the lungs and core rest.  While the arms are working the legs get some time off.  By moving quickly from exercise to exercise, you keep your heart rate up.  By keeping each exercise set short you fatigue muscles without exhausting them.

ACSM's 7-Minute Workout consists of 12 exercises each done for 30 seconds.  Allow yourself 10 seconds to transition to the new exercise and you still are finished with the set in 7 minutes.  The circuit can be repeated 2-3 times as desired.

We did this workout on Monday, and it was a blast!  The quick sets helped me keep good form on each set.  I was excited that while the workout was intense fun, I was not sore-- even after repeating the circuit 5 times!  Call me a glutton for punishment... Maybe it was because I spent the afternoon at the pool relaxing?  Nah it was a good workout without the extreme muscle fatigue, I have become acquainted with in traditional weight training.

Now to the workout... Remember, the key to the success of this workout is intensity.  If 10 is all out effort, and 0 is resting on the couch, aim for an 8-- uncomfortable, but doable.

Image from New York Times Magazine, 5/12/13

Practice Makes Permanent

I like to remind myself that new adventures bring with them new muscles.  But sometimes building new muscles leaves me tired and achey and just plain grouchy.   Sometimes injury is added to the insult when the growing muscles aren't prepped properly.

I will be the first to admit that  I never really learned how to run.  Yes, I "ran" track in junior high (they let me throw the discus) and I "ran" in high school P.E., but I never did run-- with good form.  So, when I picked up running in college I just went with it-- I moved in a running like fashion and called it good enough.  Sadly, I embraced that philosophy for far too long and injured myself because I hadn't strengthened the muscles required for good running form.

Repeating essential skills creates the muscle memory, control and strength required to perform the desired feat-- Piano players, ballarinas and even runners repeat exercises daily to strengthen their bodies.

I was first introduced to running drills when I was training for a triathlon.  The program I used recommended 11 skills to practice to prevent injury and strengthen and balance the leg muscles.  When I began using the drills, I was surprised at how weak some of my muscles were.  New adventure=New Muscles = Sore!

But don't let that discourage you from trying.  Maybe the good form will help heal that nagging injury-- or maybe you need some good rest.  Just listen to your body.  If your body is ready for the challenge try adding 4 drills before short run workouts (30 minute runs).  Or for a smashingly awesome time try all 11 drills for one focused workout.

Run Drills
NEVER try to do these on a treadmill!  I promise it is not pretty!!!!
Do desired exercises for 50 meters-- build up to 100 meters

Walk on Toes (works the muscles in the shin, prevents shin splints)
Walk on Toes (Heels in, Heels Out)
Walk on Heels (Strengthens/stabilizes the calf muscles and Achilles tendon)
Walk on Heels (Toes in, Toes out)
Strides (loosens muscles & cements in good form) how to
Butt Kicks (tones the hamstrings, releases the quad muscles)
High Knees (tones the quads and abs, releases the hamstrings)
Karaoke (hip flexor strength and flexibility) how to
Skipping (works calf muscles, hips & quads)
High Knee Skips (Think skip but with as big a hop as possible rebounding)
Run Backwards-- pushing from your fore foot (forces the workload into the quads)

Happy Wednesday Workout!!!

Submitting to the Run

I was so excited the other week.  I went on an "easy" 2 mile run and at the end I realized I hadn't stopped once to catch my breath.  I felt fantastic after the run  and to my astonishment I had even felt good running.  A foreign concept for me and running the last couple years.  Even just a week previously, running felt hard!

What was the change?  What was different?  Were my legs just back?  Had weight loss contributed to the ease of the run?  Was my physical conditioning significantly improved?  Asthma miraculously healed?

After much analysis, I realized my attitude has changed.  A year ago my runs were goal oriented-- you know pushing because I want to be a better me.    I embraced the philosophy of CAN DO and pushed myself to reach specific marks of accomplishment.  (For the purpose of full disclosure my goal was a 10:30 mile pace over 3 miles ... not insane but a big push for me.)  With this attitude I would "buckle down" and mentally focus on the outcome and force myself through my run.  You know... Power Through the Pain...  I am sure you are not surprised to hear that after the passion of the push wore off, I avoided my runs as much as possible.

The last few runs this year reflect my focus on surrender; to release my desires (catch my breath, stop and rest, turn around and go back home, call for a taxi) and relax into the motion of running.  The goal-- and I am far from perfect at it-- is to acknowledge the thoughts and feelings (stop you crazy person you-- you can't run this far), but to gently direct your mind to a positive place (I can do all things through Christ Jesus who strengthens me) and just let the body do its job (running).

This week's Workout Wednesday Tip  :   

Submit  Relax  Enjoy

photo credit: Thomas Hawk via photopin cc

Adrienne's Last Stand-- Wednesday Workout

photo credit: ericmcgregor via photopin

My good friend Adrienne organized a "Last Chance" workout for us today...  She will be spending the weekend on a white sand beach and needed a last minute sweat.  Why not torture all of us and all of you with her.  It was a full body smash-- in a good way.

You know those workouts we've done with 100 reps per body area.  Yep, that what this workout has too; and since it is a we were doing it on a  Wednesday not a Monday, we could add more leg work without burning out for the whole week.  Sounds like fun, yes?

Adrienne's Last Stand

Quads & Glutes 
Walking Lunges- Walk forward lunging down.  Step feet together.  Alternate legs.  25 each leg
Side Squats-- Place one foot on an elevated surface (step, low chair).  With feet slightly more than hip distance apart, squat down.  Chest lifted,  bum pressed out.  Squeeze your cheeks together and press the hips forward as you come up. 25 each leg
Low to High Lunges- Imagine you are picking up a weight off the floor and turning to put it on a shelf behind you.  That is the basic motion.  With chest lifted, lunge to pick up the weight. Stand up.  Turn the back foot and pivot 90 degrees lifting the weight to put in on the imaginary shelf above your head. 25 each side

Abs/Obliques
Upper Cuts-- the basic punching move. Twist the upper body to add more force, while keeping the lower body still. 50 each side
Over the Head Punches with Speed Bags-  This works the front and back parts of the obliques.  While standing with feet hip width apart bum tucked under, lean to each side and pull your ribs toward the side of your hip.  As you lean to the right, punch with your left hand toward the ceiling.  When you lean to the left, punch with the right hand.  For fun add  some speed bags to the punches.  50

Shoulders & Back
Standard Push Ups-  50
Diamond Push Ups-  Hands together forming a diamond. 25
Tricep Push Ups-  These are easier to understand if you see them done.  Check out the video.  25 each side

Biceps
Bicep Curls-  Standard 50
Lateral Bicep Curls-  Arms turned to the side 25
Hammer Curls-- Instead of having your palms toward the ceiling, turn them so they face each other.  Thumbs will be toward the ceiling.  25

Cardio/ Abs
Burpees-- Check out the video.  I don't do a full push up with each one.  I can dream of being that strong! 25
High Knees-- Yes like you are running and your knees are up to your belly button.  50 each leg
Plank Moguls-- I curse the person who developed this exercise.  It kills me every time.  I am out of breath just thinking about it.  Watch the Video.

Calves/ Hamstrings
Calf Raises-- 25 with toes pointing forward, 25 with toes pointing to the side, 25 with toes pointing together, Bonus 25 with weights for those who are tough enough.

Now that the workout is done, I will imagine myself at the beach with Adrienne... enjoying the sun and the surf.....

ccmikebaird via photopin cc>

Isn't that what you do at the beach???

Lazy Iron- Cycling Workout

How's the race going for you.  Have you logged many miles yet?  I am getting ready to tackle my first bike segment of the race.  In my basement.  Yeah it is still too cold for me (yes, I am wussy) to ride outside.  But frankly, riding indoors can be boring at best!  How do I overcome my desire to jump off the bike and run around screaming like a mad woman?  2 words....  Music & DRILLS

You are in charge of your own tunes, but here are some ideas to keep your body moving when your mind says "fugetaboutit!"

photo credit: Nottingham Trent University via photopin cc

Each of these ideas is an entire workout.  Break them up to add to your favorite rides...

Cadence Check Points:  Every 3 minutes (every time a song ends) check your cadence-- how many times one leg completes one revolution of pedaling.  Count how many times your right leg goes down for 15 seconds.  Shoot for 20 revolutions in 15 seconds (about 80 per minute).  Experienced cyclists have a RPM of 80 or higher on a flat course, inexperienced stay near 50.  Time flies when you are counting instead of thinking...

Spin-Ups:  After warming up, gently increase your cadence over 30 seconds.  When your rear begins to fly off the saddle, reduce your cadence and recover for a minute or two before your next spin up.  Complete 4-6 spin ups.  Be sure to spin easy at the end of the workout.

Isolated Leg Training:  This drill forces each leg to have smooth range of motion and beautiful form.  After warming up, pedal with one leg for 30 seconds, while the other leg rests.  (Technique moment... At the top of the pedal stroke, drive your knee and toes forward.  As your foot begins the downward motion, apply pressure to the pedal as if you were scraping mud off a shoe.  As your foot moves to the back of the pedal stroke, lift and unweight your foot and prepare to drive your knee forward again.  You want to constantly be delivering force to the wheel throughout your pedal stroke.)  After  completing one cycle with each leg, spin with both legs for one minute.  Accumulate 3-5 minutes of ILT per leg.  Spin Easy to finish the workout!

90's day:  Need some insane Cardio on the bike.  This is the workout for it.  Keep your Cadence at 90 + RPM for the entire session.  When you can't keep it at 90 RPM, rest for a minute then pick it back up.  This teaches your body to be comfortable at a higher revolution.  Enjoy it!  90 RPM is equal to 22 revolutions in 15 seconds.

Lazy IronMan Challenge

My confession....  I haven't done so well working on my Resolutions.  I am in desperate need of some motivation.  Yes, I exercise 5-6 days a week.  But I haven't started really running (I have a race scheduled for July) or training for some triathlons (none scheduled).  Thus YOU, my friends get to help motivate me.  You and a fun program I saw on a university's website.

The Challenge?  Complete an IronMan.

photo credit: hidden side via photopin cc

 2.4 miles swimming

photo credit: Yogendra174 via photopin cc

112 miles biking

photo credit: Thomas Hawk via photopin cc

26.2 miles running

In the month of March.

Yes, we get to divide the 140.6 miles into manageable chunks  Here is the math.  The IronMan time limit is 16 hours.  Assuming we can manage the mileage in 16 hours, we only have to train 4 hours a week to accomplish this goal.

So doable!!!  Who's in?  ME!!!

Here is your Tracking Sheet and a completion schedule.  I am planning on being above the time limit... because, well, I run 5 miles per hour on a good day, and bike 15 miles an hour on average terrain.  So I am going to have to work 3 week days for an hour and a little longer on weekends.  I am also going to need to build up.  There is no way I can run 5 miles tomorrow and be happy biking 15 the next day.  We'll start low and add on.  You may finish your workouts faster than me.  You may not want to work this way.  Design your own program.  No matter what. HAVE FUN!

Lazy IronMan Tracking Sheet

Run 26.2 Miles

1	2	3	4	5	6	7	8	9	10	11	12	13
14	15	16	17	18	19	20	21	22	23	24	25	26.2

Bike 112 Miles

1	2	3	4	5	6	7	8	9	10	11	12	13
14	15	16	17	18	19	20	21	22	23	24	25	26
27	28	29	30	31	32	33	34	35	36	37	38	39
40	41	42	43	44	45	46	47	48	49	50	51	52
53	54	55	56	57	58	59	60	61	62	63	64	65
66	67	68	69	70	71	72	73	74	75	76	77	78
79	80	81	82	83	84	85	86	87	88	89	90	91
92	93	94	95	96	97	98	99	100	101	102	103	104
105	106	107	108	109	110	111	112

Swim 2.4 Miles (3800 meters)

200m	400m	600m	800m	1000m	1200m	1 mile	1800m	2000m
2200m	2400m	2600m	2800m	3000m	2 miles	3400m	3600m	3800m

photo credit: Meyer Felix via photopin cc

140.6 in 4 days a week

Iron Day 1	Run/Walk 3 miles
Iron Day 2	Swim 600 meters
Iron Day 3	Bike 12 miles
Iron Day 4	Bike 6 miles, Run/Walk 2 miles
Iron Day 5	Run/Walk  4 miles
Iron Day 6	Swim 800 meters
Iron Day 7	Bike 18 miles
Iron Day 8	Bike 15, Run/Walk 3
Iron Day 9	Run/Walk  4
Iron Day 10	Swim 1100 meters
Iron Day 11	Bike 12 miles
Iron Day 12	Bike 22, Run/Walk 3
Iron Day 13	Run/Walk 5.2 miles
Iron Day 14	Swim 1300 meters
Iron Day 15	Bike 22 miles
Iron Day 16	Bike 20 miles, Run/Walk 2 miles