Real quick, let’s do a body check.
How well are you moving without pain or stiffness?
Mobility is your ability to move without pain or restrictions during your daily activities.
So how are you doing with that?
Before you throw the age card out, here me as I gently call B.S. to that.
It's NOT a sign of healthy aging to wake up or end the day with a lot of tightness or soreness.
Healthy tissue doesn’t hurt. It isn’t tender to touch. It isn’t stiff. It doesn’t hurt when you move.
Inflammation, soreness and stiffness are signs of inflammation and over-training (or over-doing).
I know you go, go, go and never take a time out to allow your body to rest.
I see you...
Seriously, you may not be giving your body enough rest and recovery time between your workouts and activities.
Stiff, sore muscles are signs you need to slow down and work on your mobility.
Most people think about stretching as the way to better mobility.
We’re asked all the time what's the best way to stretch for this or that.
Yes, gentle stretching is a great way to work on your tight spots and improving your flexibility.
Going after your tight spots is one piece of the mobility puzzle.
But there's a flexibility hack you can do to maximize your stretch results.
It's a way to make lasting changes to your mobility, posture, and performance.
Did you figure out your Peak Time to workout yet? If so, did you shift anything around in your schedule and see changes in your energy or performance?
Hope so. I've got another fitness hack to help you plan your workouts.
You can use your monthly cycle to help guide you with exercise.
Cycle check in (for females):
Where are you in your monthly cycle?
Your body needs different activity and has different energy levels based on the changes in hormones you go through each monthly cycle.
Paying attention to and respecting these needs throughout the month will help your body have more energy and perform better with less effort.
In general, you want to be gentle and take it easy while you are bleeding and start to ramp up exercise during the middle of your cycle. You want to ramp down as you approach the end of your cycle.
Beginning of your cycle (Days 1-5): focus on Rest/Reflect/Relax activities (i.e. naps, meditate, gentle stretching/walking).
Middle of your cycle (Days 6-20): you can train harder and increase the intensity (i.e. strength, cardio, interval training).
End of your cycle (Days 21-28): start to taper down training (i.e. yoga, pilates).
To dig deeper into this, check out the:
Not bleeding regularly or at all? You can use the lunar cycle to guide you. Kate's book talks about this in detail but basically:
If you are male, you can do this too. You actually go through all these hormone cycles in a 24 hour period. Every. Single. Day. You've got a few options:
Cycle syncing + working out at your Peak Time will help you get better results with less effort!
If you test it out, you'll see what I mean. Give it a go and let me know your results in the comments below.
P.S. Want to feel, move, & perform better in 3 minutes or less? Download the free MINI MOVES Daily Planner & Cheat Sheet for simple self-care exercises that’ll help your body feel more energy, ease and flow each day.
I had the most fascinating thing happen last month. I got a 12-minute treatment for dry eyes that my optometrist recommended and without changing my glasses prescription I was able to see SOOOOO much better.
Driving home, I felt like a kid at Disney World looking around in awe at all the details. Everything was so sharp and clear. Kind of like you feel after getting a new pair of glasses or contacts. Or it feels watching a 3-D movie.
And walking the dogs in the dark that night was dramatically better. The difference before and after treatment really blew me away!
Being in the brain injury rehab world, I had heard some info on dry eyes but now I really get it.
Besides going to the eye doctor each year and eating your carrots, people don’t talk much about what you can do for your eye health.
It’s more important than ever because we all have so much screen time.
Anytime you’re focusing on a screen (any screen), you’re blinking less among other things.
We’ve got some tiny oil glands in our eyelids that help keep the eye lubricated and love it when we blink. Apparently, they also love heat and massage.
The treatment I got a week ago was a heat and massage for my eyelids called LipiFlow. It helps unblock those tiny oil glands that get backed up for various reasons.
I didn’t realize all the things I could do to help them function better. Honestly, I didn’t really know they existed until this past month.
Here’s what I’ve learned you can do to counter screen time and help support the function of these tiny oil glands:
Not sure if you’ve got dry eyes? Here are some symptoms to look out for:
Burning, dryness, irritation, light sensitivity, vision fluctuations, contact lens intolerance, eye fatigue.
MINI MOVEMENT BREAKS
Just like our eyes need breaks when we spend too much time focusing, the body needs to MOVE to feel good and work well.
We preach & teach about mini movement breaks throughout the day because the research shows it all adds up to support your brain and body health whether it’s 3 breaths, 3 reps, or 3 minutes of movement.
Mini Moves, as we call them, done throughout the day can help your body feel more energy, ease and flow each day.
Your brain likes to move especially after long periods of sitting or focusing on a task.
When your brain slows down, or brain fog sets in, it’s time to MOVE.
Ignore these signals and you’ll likely get more easily frustrated, be less focused, and less productive.
Want to feel, move, and perform better?
We’ve got 16 mini moves for you to experiment with and see which ones work best for your body (including another eye massage exercise you can do). They take anywhere from 3 reps to 3 minutes to do.
Download the MINI MOVES Daily Planner & Cheat Sheet to help your body feel more energy, ease and flow each day.
Enjoy & don’t forget to blink!
P.S. Download this free daily planner to help you pick out a few self-care & mini moves each morning. Your body will love them!
Do you wake up feeling well-rested and pain-free on most days?
Did you know that’s even possible?
Lots of clients tell us they’ve always been tight, are living with aches and pains, and assume they always will be.
Because that’s what happens when you get older, right?
You’re not destined to a life of stiff or sore muscles, slowing down, and eventually falling and breaking your hip.
Stiff joints, sore muscles, and fatigue are all signs of over-training (or over-doing) and not giving your body enough rest or recovery time between your workouts and activities.
Your body needs time to work its magic…to heal and repair itself.
Stiff, sore muscles are also signs you need to work on your mobility or flexibility.
The truth is…
You can win the battle against gravity, sitting, adhesions from old injuries, and the impact exercise has on your body’s flexibility as you age.
It’s possible even if you’ve never touched your toes.
It’s about technique and knowing what to target.
Once you know the fundamentals, you can see how easy they are to sprinkle into your day.
The pill-free way…
So, how can you stop struggling with stiff, sore muscles and fatigue?
You can stretch.
You know that thing you skip when you're trying to squeeze in a quick workout.
But, here's the deal.
Healthy tissue isn’t stiff. It’s elastic. Bungee cord like versus rope like.
Is that how you feel when you move right now?
If not, it’s OK because it’s never too late to improve your flexibility.
The first step…
Stretching is the first step to bringing the spring back into your tissue (after having good hydration and sleep habits).
And it doesn't take a lot of time when you know what to target and what to do before and after you stretch.
Just like we’ve evolved from flip phones to smart phones, we’ve made advances in stretching that’ll make a lasting impact on your flexibility and posture.
If you feel pain with stretching, you’ve gone too far…
There’s nothing more annoying than seeing an athlete on the sidelines getting his hamstring cranked on by a trainer. There is such a thing as over-stretching.
Bottom line: if you have pain with stretching, your body will tighten up more. The body’s response to pain is to protect, tighten up, guard.
And since you’re the best judge of what’s painful or not, you’re the one who should be the stretch “super star” of your body.
You can help your body stay active, agile, & pain-free at any age when you know # 1 thing to target with your stretching and how to stop over-stretching.
We’ll show you how in our FREE training, MINI MOVES: How to have more energy, ease, and flow in your workouts (& life).
In this free mini training series, you’ll learn:
READY TO BE ACTIVE & AGILE AT ANY AGE?
The technique we’ll share with you can benefit everyone. We’ve used it on clients with chronic neck or back pain to professional athletes.
Our pros always seem to achieve their personal best after a treatment (i.e. no hitter, new race time).
Are we promising you’ll become as flexible as a prima ballerina if you stretch daily? No, anatomy and genetics does play a role.
But it’s never too late to improve your flexibility…
if you’re willing to spend 10 minutes a day on simple self-care stretches and moves.
Let's get you stretching with (lasting) benefits!
Mollie & Ender
P.S. Sign up before 6/10/19 to get the free Mini Moves training – it's in 3 short parts (just like your stretch self-care can be) to help you feel better, move better, and ultimately live better.
Looking for a quick workout because you're short on time, want to maintain your fitness level while on vacation, or need to restart your workouts after a break?
You'll want to try this band workout.
In just 10 minutes (1 minute hard exercise), you can get the benefits of 50 minutes of traditional endurance training and build strength with these whole body exercises.
We've combined strength training with resistance bands and interval training to give you a full body workout that benefits your brain health (mood) and body (strength + heart health) with less wear and tear on your joints. The bands also travel easily so you can do this workout anywhere.
Get ready to mix it up and challenge yourself with this routine.
** The strength of your band should be enough resistance that you can move through the exercise with good form but not easily.
** Always take a day off in between interval training workouts to rest or do another form of exercise so your body has time to recover fully.
** Make sure you've got the all clear from your physician to do interval training if you have any health issues or are new to it.
** Always use good form when doing the exercises. Do the moves in front of a mirror or window where you can see your reflection if you can't feel how your posture is with each movement. If you notice you are getting sloppy, stop or regroup to avoid injury.
Duration: 10 minutes with just 1 minute of hard exercise
Workout Plan Overview:
1. Warm up with some light physical activity for 3 minutes at an easy pace.
2. Band exercise: do squat press exercise as in picture #1 for 20 seconds or until your legs burn.
3. Rest for 1-2 minutes.
4. Band exercise: do overhead press exercise as in picture #2 for 20 seconds or until your arms burn.
5. Rest for 1-2 minutes.
6. Band exercise: do chest press exercise as in picture #3 for 20 seconds or until your chest/arms burn.
7. End with a 2 minute cool- down.
** If you want a longer workout, warm up then repeat steps 2-6 for one to two more rounds before cooling down (i.e. each band exercises repeated 2-3 times).
** Aim to repeat this 1 minute workout 3 times in a week with days off between interval days to boost both your endurance and strength.
** Engage your lower abdominals and pelvic floor muscles: pull your belly muscles up, in and back. Think pubic bone to your lower back (where your belt would sit in the middle of your low back). It's a diagonal pull up, in and back that you're aiming for.
** Keep your head in line with your spine, chest lifted, and shoulder blades pulled down and in toward your back pockets (think arm pits to hips) and lower ribs pulled in even when pressing overhead.
** Breathe: don't hold your breath during the exercises.
** Don't lock out your elbows or knees during the movements. Keep a slight bend at end range.
** Stop if you feel pain. You can feel a burn but sharp pain is not OK. If you have pain, modify with possibly lighter band or less movement or check your form. If that helps, keep going. If it doesn't, STOP.
1. SQUAT PRESS WITH BAND:
2. OVERHEAD PRESS WITH BAND:
3. CHEST PRESS WITH BAND:
Now you’ve got a summer fitness hack to keep your mind and body healthy while you’re having fun in the sun.
Team Core Power
P.S. Not sure what to do after a run or on your recovery day? Download and test out this 3 minute Active Recovery Yoga Routine for Runners.
Do you ever wish you had more energy to train?
Learning how to balance training with rest will not only boost your energy but improve your performance.
We grow at rest NOT by pushing harder. This includes growth in the areas of your strength, healing and energy both mentally and physically.
There are 3 easy steps to follow to make your own Recovery Training Plan that will increase your strength and energy while decreasing your overall stress level and your risk for injury.
If you missed our previous blog that shared the benefits of recovery plan, which types of recovery are best to improve performance, and how important it is to plan your training around a recovery day each week, you can find it here.
Which recovery techniques work best to help you recover faster from training? It depends!
You have to know your body, your sport, your work load, and emotional stress level to decide what’s most beneficial for you.
PRO TIP: The challenge is to feel good while getting stronger and more flexible!
Although there are a variety of tests used in research and some training facilities (i.e. jump test, blood tests- high levels of muscle enzyme creatinine kinase- delayed onset muscle soreness, questionnaires) to monitor recovery and post exercise fatigue, you don't need fancy tests or equipment to figure out what your body needs.
You just need to listen to your secret weapon- your body's signals- to help guide you.
We've created a Spring Training Recovery Guide (free download) to help walk you through a 3 step process to learn how to tune into the signals your body gives you each day to make your own recovery plan.
Take the pressure off of yourself and think of this as: a journey and an experiment. Fitness is about progress not perfection.
3 STEPS TO SET UP YOUR PERSONALIZED RECOVERY PLAN
*Get recommendations for managing symptoms in the free Recovery Guide and Planner.
3. TUNE IN:
BEFORE YOU BEGIN TESTING: GET TO KNOW YOUR BODY FIRST!
We recommend a Pre-Test to find your baselines for your resting heart rate, sleep, hydration, nutrition, fatigue and pain. This will give you something to compare to each day.
The Recovery Guide with Planner will walk you through getting your baselines. Once you’ve got your baselines, you can start testing recovery techniques.
WHERE SHOULD YOU START TESTING?
Sleep is #1 place for everyone to start no matter what sport, type of exercise you do, your age, or gender.
Sleep is when we produce the most growth hormone and when new information we’ve learned and memories are saved. It’s when we filter out the garbage as well.
Are you getting 7-9 hours of sleep consistently? If so, is it quality sleep? Do you feel rested when you wake up?
If not, this is where you should focus your energy initially.
PRO TIP: If you are experiencing frequent injuries or not making progress despite your best efforts, you may want to have your physician check your thyroid function. Also consider decreasing inflammation using recovery tools and diet modifications, increasing rest, and/or consulting with someone on your rehab/medical team.
OVER TO YOU:
Ready to get started? Download the Spring Training Recovery Guide with Planner and Daily Tracker to help you get stronger & have more energy without injury and overwhelm – it’s FREE!
Go Test, Train & Tune In!
Team Core Power
What would you say is the most important training day? Do you think it’s the day you push it to your max?
Nope. It’s the opposite- your recovery day.
Do you even have one?
You stretch after running. That counts right?
No, but close. You need a day of rest from your normal training activities each week.
This day will look different for everyone since work (job/school) and training activities (exercise/workouts) vary between people.
Does the icing or massage you do to get rid of and decrease your muscle soreness count?
It's a good start, but that’s just the tip of the iceberg.
Having a day off from training each week is necessary to perform your best, learn new skills and to build strength or stamina.
Planning your training around your recovery day is ideal.
It’s normal for this to stir up some anxiety. Here’s the good news.
This doesn’t mean you have to lie around on the sofa unless you feel that’s what your body needs that day.
You can stay active on your recovery day by doing something different than your normal workouts or training. For example, the runner who does yoga on her rest day.
Finding a healthy balance between training and rest is important for both optimal brain function and to build muscle strength.
Your body needs to be in a relaxed state to self-repair. Workouts cause muscle damage. Whenever you’re training or learning a new skill/information, your brain and body need rest to grow.
An athlete who doesn’t make recovery part of their fitness plan is at high risk for burn out and even depression.
It’s no different than the workaholic that never takes a vacation. Stress is stress. It can be emotional, mental or physical in nature. Work is stress whether it’s for your job or training for your sport.
Your body needs a regular time out each week. Rest will re-build energy and re-balance your mind and body.
Rest can be done in short spurts throughout the day, post workout and by taking a recovery day off from training for your sport.
BENEFITS OF RECOVERY TECHNIQUES
RECOVERY TOOLS AND TECHNIQUES
Download and test out this free 3 minute Active Recovery Yoga Routine for Runners.
Here’s the tricky part to recovery:
There isn't a MIRACLE recovery technique for everyone or every sport.
Everybody is different. It’s not just what you are putting your body through physically during training. It’s also what is going on emotionally and mentally during training and in the rest of your life.
It’s also impacted by what you believe is helping you. What we believe is true for us. That applies to everything not just whether you believe that ice pack is helping your muscle soreness go away faster.
WHICH TECHNIQUES ARE BEST?
It depends. Some research shows that active recovery or ice baths boost performance for some athletes.
It’s usually a combo of techniques and is dependent on many factors: hormones, age, gender, stress level, your sport, your beliefs, etc. What works at age 25 may not work at 40.
If you’re female, your hormones change daily but on a monthly cycle. Every day is slightly different.
If you’re male, your hormones go through a daily cycle. Every day is more or less the same.
WHEN SHOULD YOU DO THEM?
It depends. Recovery can be done throughout the day, post workout and by taking a day off from training.
You have to know your body, your sport, your work load, and emotional stress level to decide what’s most beneficial for you.
It depends. :) You need to test different techniques by listening to your body before, during and after you train.-ultimately evaluating your overall performance.
It’s ideal to test new techniques between seasons or before competitions to see how your body responds.
WHERE DO I START?
It's complicated so...
In order to learn how to balance fitness and fatigue, you have to test, train, then tune in to your body to see how it responds.
Your body knows best!
Here are a few examples of how you can easily add rest and recovery to your training plan:
Want more help getting started?
Our next blog post will go through the 3 steps to help you make a recovery plan that increases your strength and energy while decreasing stress and risk for injury.
In the meantime, you can download and test out this 3 minute Active Recovery Yoga Routine for Runners.
It's just in time for Spring Training Season!
Your body knows best. What you believe matters. We grow when at rest. Not by pushing harder.
OVER TO YOU:
What's your favorite recovery tool? If you haven't tried any, which one are you going to test out this week? Tell us in the comments.
Team Core Power
Mollie Miller, PT