Lacrosse Ball for Recovery

Over the last year or so, I started really getting into how SMR (self myofascial release) can help performance. The more I learned about it, the more I realized that this is not just important for performance, but for life in general. I thought I would be working mostly with athletes on how to improve mobility, but on a daily basis I am dealing with people who sit for long periods of time (office work), do manual labor or who just have busy lives and are constantly on the move.

Benefits!

Before your workouts, or just before you start your day, SMR can help release tightness in your upper and lower body muscles and help relieve hip pain.  And unlike static stretching, SMR works the soft tissue.  This will cause you to have a better range of motion, which will prevent you from altering your normal movement patterns which causes imbalances.

After your workouts or long days, use SMR to help increase circulation, which increases oxygen flow to the muscles. This will help speed up your recovery.

How?

I have talked about foam rolling in the past and you can find those links on my blog. Or just Google foam rolling and there are hundreds of videos that can walk you through it. Today I want to talk about using a lacrosse ball for SMR.  Using something smaller will really help you into those trouble areas. Lacrosse balls work better than tennis balls because they are harder.

So instead of my showing you how this is done, I am going to post a video By Kelly Starrett. He is the one who taught me everything I know and who got me started working with mobility. Enjoy!

http://www.youtube.com/watch?v=o3KnC6RBhwU
http://www.youtube.com/watch?v=fp4QTYljWE4&feature=relmfu

Enjoy Life – Workout!

Mandy

New Challenges

I don’t know why I always try to challenge myself with endurance races, since it is what I am the worst at. I also have never liked running, but some reason every 6 months or so, I forget that and convince myself I will start running again. And here we are at month 6 J. So in 4 weeks I have a 200 mile bike ride that I am not prepared for at all. I have already apologized to my ass for putting it though this. Then I have the tryouts for the Bobsled team in August. This is still on my schedule, but my ankle may have other ideas. My next challenge will then be a half marathon in September. For those of you who don’t know, I have NEVER ran more than a 5k. So, this will be interesting.

My Goal!

I am not going to approach this like a normal endurance race where I run and run or bike and bike until I bore myself to death. My plan is to incorporate high intensity weight training, short and long sprint intervals and long distance paced runs/bikes.

I want to see if I can get stronger, faster and build endurance at the same time. From now until July 14^th my schedule will look like this.

Sunday = Long bike ride

Monday = HIT (high intensity training) + short bike intervals

Tuesday = HIT

Wednesday = HIT + Long bike intervals

Thursday = OFF/Mobility

Friday = Long bike

Saturday = HIT + short recovery bike ride

After July I will replace the biking with running. My goal time for the half is 1:30. Lets see what happens. If there is anyone in the COMO area interested in training with me, just hollar.

Enjoy Life – Workout!

Mandy

What supplements should I use?

I hate when my clients ask me this question. Usually because they are really asking for a quick fix. There is NOT a quick fix. Workout and diet are the two main things that can help. For the average person I would say supper before supplements. Supplements help patch holes, but food should be your primary fuel source. So, start eating clean and then see where you need the extra help.

What if I am already eating clean?

Fish Oil – There are a lot benefits to Fish Oil, but we will focus more on the fitness aspect. Fish Oil has been proven morning stiffness, joint tenderness and arthritis. This will obviously improve your mobility and ability to perform at a higher intensity.

Multi Vitamin – Come on people. Everyone should be taking this.

Beta Alanine- A non-essential amino acid found naturally in the body. Most people don't take it because they are deficient, but because of the fitness benefits. As a precursor of carnosine, beta alanine is essential for muscle production and repair. It helps with muscular anaerobic endurance as well as aerobic endurance. Which means you can go longer and harder. Some people feel a tingling in the skin, but that is the only negative side effect.

Not all supplements are for everyone, so make sure you check with your doctor before using anything.

Be safe!!!

Enjoy Life - Workout!

Mandy

Is squatting bad for the knees?

Maybe. If you are doing it wrong. The truth is that if can’t do a basic squat, then you do not have full hip function.  Consider squatting as building block to your fitness goals. If you have a good squat, other movement will be easier because you have increased joint flexibility.

Is a good squat bad for your knees?

No! If you have full range of motion (hips below knees) then you should have full joint support and muscle balance. This means your quads, hamstrings, and hips are all being activated. In fact, once you are below 90 degrees, the hips take the majority of the force.

What makes a good squat?

1)      Good lumbar curve

2)      Push through your heals (my clients get tired of me saying that)

3)      Hips go below knees

4)      Stay tall

5)      Keep the head looking forward

Enjoy Life - SQUAT!
Mandy

Tight Hips Suck!

If you have tight hips, you probably know it. If you work out, your range of motion is limited and if you don’t work out, well, your range of motion is still limited. Don’t forget, the same movements we use during workouts (squats) we use in life (getting off the toilet). Hip tightness can also cause some serious discomfort and should be taken care of.

Here is one of the best stretches for tight hips. Put one leg all the way against the wall. If you can, bring your other leg out to about 90 degrees.  Squeeze your glutes (butt) and push your hip towards the ground. Keep your back as straight as possible. You should feel it! If it is too intense, put your hands on the ground on either side of you front leg. BREATH. Hold each side for 1 min each, working up to 3 min each.

This should be done EVERY day!!!

Enjoy Life – Workout!

Mandy

Modified

Challenge Yourself!

My challenge to you is that you start to challenge yourself. Here are a few things you can do to make every workout count.

Time Yourself – Try to finish a workout is a certain amount of time. The next time you do that workout, try to beat yourself.

As Many As Possible – Set a time and a rep amount. Try to get as many reps as possible in that time.

Example – As jump ropes as possible in 2 min.

Distance – Always push yourself to go a little bit further or add a little bit of time to you workout.

Keep Track – If you don’t know where you have been, how will you know where you are going?   Write every workout down. What you did, how much weight, what distance and how you felt.

It’s the small things that make a big difference.

Enjoy Life – Workout!

Mandy

I've Got Your Back!

I’ve got your back!

Here are a couple easy low back exercises you can do at home.

Bridge

Keeping your feet on the ground and your arms to your side, tighten the muscles of your lower abdomen and butt so your low back flattens. Slowly rise up, hold for 2-5 sec and relax. Repeat 15-20 times.

Superman

Lie on your belly and lift your legs, chest, and arms off the ground. Hold this arched for 2-5 seconds. Keep your head facing  down. Repeat 15-20 times.

Do each of these 3-4 times a week for the best results.

http://www.youtube.com/watch?feature=player_embedded&v=7LKTj00R72o

Enjoy Life - Workout!

Mandy