How's your summer going? It’s so easy to slide into the summer slump with your exercise routine. The heat, travel, changes in schedules, and now a pandemic can throw you off track before you know it.
It’s the perfect time to bust out our favorite summer workout hack, The 1 Minute Workout*.
Fast. Powerful. Can be done anywhere. Even barefoot depending on what exercises you pick.
One minute of hard exercise gives you the benefits of 50 minutes of training! Woo hoo!
Moving your body is also one of the best ways to combat “brain fog”, if you happen to be one of the many who are experiencing it during the Rona Ride. It’s even got a name, COVID Brain.
This FIT BLOG explains the 1 Minute Workout* in detail. You can do it with your cardio, body weight exercises, resistance bands, or a combo of them.
It’s basically warm up 2-3 minutes, do a cardio or strength exercise as fast or as many reps as you can for 20 seconds (intensity of 10 or make it burn), do 2-3 minutes of gentle cardio, repeat 2 more times. Cool down for a few minutes. Should be a total 10 minutes of actual exercise with 1 minute of hard exercise.
These FIT BLOGS have 9 different full body movements you can use to design a combo strength/cardio interval 1 Minute Workout:
You can do it! Go hard for 1 minute (with good form). Get creative. Mix it up and have fun. Always take a minimum of one day to rest between interval workouts so your body can fully recover.
Besides burning calories and boosting your heart health, all these moves will improve your energy and strength. Add them to your stretch care for longer lasting results in your mobility and posture. You can even squeeze this in during a work break if you have to. No excuses!
HOW TO MODIFY YOUR INTERVAL WORKOUT
How To Modify Your Interval Training: If you’re coming off a long gap in exercising or a break due to injury, you can modify the interval training by doing interval walking.
Research shows it improves blood sugar levels (glucose control) in those with Type 2 Diabetes better than just walking. And studies have shown that 34 minutes of interval walking has shown to improve blood pressure.
HOW TO INTERVAL WALK
OK, get up & get your body moving!
Mollie & Ender
P.S. Want to get stronger with less effort? Download this 3-minute Active Recovery Yoga Routine to help you train smarter, it's free!
*From the book: The One Minute Workout by Martin Gibala, Ph.D.
**For intensity guidance, refer to the Modified Borg RPE (Rating of Perceived Exertion) Scale from 1 (extremely easy) -10 (extremely hard or max effort).
I don’t know about you but I’m ready for a REST stop on the Rona Ride.
It’s starting to feel like a country song come to life…
Dad’s on lock down (at his assisted living).
Youngest brother’s on the front lines (ER doc in Virginia that loves infectious disease).
I’m on a see saw balancing between two new worlds (the wellness “rest” world from my yoga nidra training and the upside down medical world on the verge of burn out).
Ironically, my yoga nidra training started when the pandemic hit our area.
I'll be honest my Rona Ride stalled out at the end of April when my body screamed "time out" due to poor sleep from stress and the crazy pace of all the almost daily changes happening in the medical world.
I was exhausted mentally and physically.
So what did I do?
I busted open my rest-care tool box which helped me bounce back energy wise.
THE BEST MEDICINE IS REST
There has never been a better time to listen to your body and give it what it needs.
Right now besides your basic hygiene, social distancing and using the latest CDC safety precautions, I recommend using as much rest, laughter, and nature as medicine as possible.
I saw a post where someone mentioned they were making turns onto aisles at the grocery store like they were in a haunted house. I couldn’t help from LOL thinking of that even though it’s also sad. Hopefully we won’t feel like that forever.
Find the humor whenever you can right now. It's OK to laugh while you're anxious or sad. It's a #1 coping strategy in the healthcare world. Don’t feel guilty.
Focus on what you can control in your immediate environment. Your self-care comes first then everyone else. The wellness rules are the same as before, but we need to ramp up the calming strategies.
Remember to take advantage of the health benefits of movement and meditation each day. You don't have to go hard core. A little bit helps a lot.
Did you know doing something synchronized like singing with another person is right up there health wise? Our bodies intuitively know this. Think of all the TikTok videos or the clapping each day in NYC and Italy for health care workers.
Go ahead and bust out the karaoke or your favorite dance moves a few minutes a day. Sing and shake your body to keep the energy and emotions flowing.
I know you’ve got cabin fever. Go for a drive. Go outside and soak up some sun. Get near water or trees. Move your body. But then I still want you to REST, REST, REST.
This is a marathon not a sprint. Our bodies heal and get stronger at rest.
REST & RELAXATION SELF-CARE TOOLS
Here are some free rest and relaxation tools to help calm your body & brain:
Download this free 5 minute rest meditation for better sleep. Use it to take a quick break, prep for a nap or to relax your body before sleep.
Free Meditation Apps: Calm, Head Space
Tapping (EFT) is a combination of ancient Chinese acupressure and modern psychology that sends calming signals to the brain. Here are some free resources:
The Tapping Solution free coronavirus stress and anxiety meditations: go here
The Tapping Solution has 6 months free membership for health care workers and first responders: learn more here
Tapping with Brad Yates on YouTube: Coronavirus
Rest is medicine!
P.S. Working from home for the first time? Don’t forget to take mini movement breaks for better focus & less stiff muscles. Download the Mini Moves Planner to help your body feel more energy, ease, and flow each day.
Need some immune boosting tips? Here’s the Healthy Traveler Packing List from an oldie but goldie blog post on nutrition and exercise resources to add to your self-care practices. They're good year-round not just for travel.
Find COVID-19 self-care basics & resources here.
If you’re worn out, burned out or in need of a time out, here’s my favorite tool to help you get re-energized.
I've used it daily for the past 2 years. It's been my #1 self-care practice as I continue to ride the emotional roller coaster of providing elder care for my dad.
I learned about it on a podcast that led me to a book that started me on a 40 day challenge with a simple rest tool called Yoga Nidra.
I was completely worn out from helping my dad through his 3rd cancer surgery in a year when the podcast caught my attention.
I'd heard the name many times from my Yoga Therapist colleagues, but didn’t really "hear" it until my body needed it the most.
My body was like “Yes, THAT is what you need to do when you get home.” Deep rest was exactly what my body was craving and I was the perfect candidate to test out the power of it.
I'll never forget my first yoga nidra nap and the way it refreshed and energized my worn-out body (and soul).
It’s the most relaxed I’ve gotten on my own without going to acupuncture or massage. I would even say it’s a deeper relaxation experience that energizes you versus having that post bodywork fog where you can barely drive home.
What is Yoga Nidra?
It’s basically meditation while you rest.
You lie down, listen to a guided meditation, and rest. It’s called “yogic sleep” and involves intense relaxation.
Doesn’t it sound fascinating and fun?
It’s my favorite rest tool for managing fatigue and stress.
If you’re a caregiver for little ones, old ones, even furry ones... it'll help you re-charge each day.
If you're in a healing profession... it's your burnout prevention tool.
If you’ve got a job that requires you to perform (athlete, speaker)… it’s your pre-game “find your flow” mindset tool.
A 15 minute yoga nidra nap will help you calm your nervous system so your body can repair and heal itself.
It has been such a powerful healing & recovery tool in my life. I know it can be in yours as well.
Getting Started With Yoga Nidra
BOOK AND CHALLENGE:
P.S. Check out your brain on Yoga Nidra. The research on brain scans during Yoga Nidra is remarkable. Your brain is asleep and awake at the same time. After you wake up, you're primed and ready to act: Brain scans
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.
Want to get better results with less effort when you exercise?
Here's a cool fitness tip for you to test.
One of the best things I started doing a few years ago was planning my day around my body’s natural rhythms and peak times.
If you pay attention, you can figure out your peak times for exercise, work, and other activities.
Peak Time check in: When are you at your best?
One of the first steps to know your peak time for exercise is figuring out if you’re a lark or a night owl.
In the research, a LARK is defined as an EARLY RISER or what you might refer to as a morning person.
A NIGHT OWL is someone who naturally goes to bed at 1 or 2am.
The summer is a great time to figure out which one you are naturally especially if you’re on vacation.
When you don’t have an alarm clock, when do you naturally wake up or go to bed?
The goal is to exercise, train, or do physical activity when you’re at your peak time.
The best time for LARKS is to exercise is between 7am to midday.
And the best time for NIGHT OWLS to exercise is around 8pm.
Schedule your workouts or training at your peak time to perform better with less effort.
You’ll naturally have more energy during and after exercise plus it’ll be less depleting to your body overall.
I realize work and other commitments can interfere with your ability to do this all the time. Just do your best to block it off.
Be creative and mindful as you plan your workouts to see if you can shift any of your current activities to support your peak times.
Even if you do this 20% of the time, you’ll feel a huge difference in your energy and performance.
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.
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
A strong foundation or “core” helps decrease your risk for injury, promotes good posture, and improves coordination and power during sports. It’ll help you walk, run, bike, row, and move better.
There are 3 key exercises you can add before or after a run to help you build a strong core and turn on your hip muscles:
THE BRIDGE, FRONT PLANK AND SIDE PLANK
Runner’s Core Sequence
BRIDGE AND MARCH:
Lay on your back with feet in line with hips. Lift hips evenly off floor into a bridge position. Press hands into floor, pull belly up and in as you lift a foot a few inches off the floor. Shoulders and neck relaxed. Keep hips level as you alternate lifting one leg off floor into a table top position like you are marching. Do 5-10 reps each leg.
FRONT PLANK ON ELBOWS:
Press your forearms down into the floor as you lift your hips and knees off the floor until they are lined up with your spine. Slide shoulders down toward your hips. Pull belly up and in and tuck your booty. Gaze at floor slightly in front of your hands. Feet are in line with your hips. Hold 10 seconds and breathe or alternate bending knees slightly while keeping spine/hips steady.
Lay on your right side with left leg slightly in front of right leg and inner thighs squeezing together. Press down through right forearm as you lift hips off floor a few inches. Your head, shoulders, spine and hips should be lined up once you lift off floor. Place your left hand on your hip. Pull your belly up and in. Squeeze your inner thighs. Hold 10 seconds and breathe. Repeat other side.
REPEAT THE ENTIRE CORE SEQUENCE 2 MORE TIMES
New to these exercises? Remember to:
1. MODIFY AS NEEDED
Bridge: you can start by just lifting your hips up and down and progress to foot off then to marching.
Planks: you can start them on the floor with your knees down and progress to knees off.
You shouldn’t begin these exercises if you are pregnant and new to them or have a recent injury. Consult your health care provider for guidance.
2. FOCUS ON FORM
During all movements, you want to:
3. THE GOAL
Add these 3 core exercises before or after your Running workouts 3 days a week. Overtime build your endurance to holding planks 30 seconds and 15 reps of bridge for 3 sets.
Got a running or workout buddy you think would enjoy these exercises? Please share this blog post with them.
Get Stronger, Run Longer!
Team Core Power
P.S. GO PRO TIP: Add the runner’s lunge stretch to open up, activate and reset your hips before or after your run.
Do you stretch before or after you run? If not, is it because of time constraints or confusion over which stretches are best?
Since 53-90% of active runners get injured each year, it’s worth taking a moment to consider your running warm up and recovery routine.
Running is a contact sport. It’s a series of controlled falls with rotation and the force generated on your knee and foot can be 3-12 times your body weight.
Stretching with proper breathing prepares your nervous system for your next activity.
If you’re going to run, you need to turn on your nervous system. If you’re going to relax, you need to calm it down.
A boxer isn’t going to throw a punch in the ring without warming up on the mitts. If you run, you need to warm up your hips and prepare your legs for the contact.
How you spend your day effects your play.
Your connective tissue (“fascia”) takes the shape of what you do most. If you sit most of the day, your hips are going to be tight in the front (your hip flexors).
Are you going from sitting in a chair most of the day to running? How long do you sit in the car before you run?
What about after your typical run. Do you plop back into a chair or sofa as soon as you’re done?
Tight hip flexors can cause your gluteal (buttock) muscles to not fire properly. The glutes give you power, speed and stability when running. If they aren’t working properly, the hamstrings have to work harder which can lead to hamstring injuries or cramping.
Opening up the hips before you run will help turn on your gluteal muscles as well as improve your posture, speed and stride.
If you run/jog typically on flat surface long distance (versus a sprinter), we recommend you target the hip flexors (front of hip) before and after you run.
The runner’s lunge stretch will help activate, open up and reset your hips. In the video, Ender shows you how simple it is to modify it before and after you run.
When stretching always:
Runner’s stretch sequence (shown in the video):
PRO TIP: Stretch with a 2 to 1 ratio- start and end stretching on your tight side to give those areas a little more attention and create more balance in your body.
Stretching is one of the best ways to keep your tissue healthy and elastic - bungee cord like not rope like.
REMEMBER: Breath and stretch faster before you run. Breath and stretch slower after you run. Always stretch with control and good form. Never force your tissue to release.
Do you stretch before or after running? If so, leave a comment and let us know your favorite stretch.
Mollie & Ender
Mollie Miller, PT