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PILATES, YOGA & STRETCH
THERAPY FOR ATHLETES

Get Out Of Neck Pain With Ease

12/16/2020

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It’s about that time of year.  The time when we get lots of questions about how to get rid of neck pain.  Maybe it’s all the online shopping? 

Here is what we recommend to let the healing begin. 

As always, anytime you have pain you want to calm things down. 

First step is to decrease the inflammation.

Next CHECK IN on these 3 areas:

Hip Check In- stiff muscles or tightness causing pain in your neck can be a sign that you’ve got some underlying weakness in your core and postural muscles. 
 
Why check your hips when you’ve got neck pain? All movement begins at the hips which are the base of your core. Your hips don’t lie. Imbalances in strength and mobility of your hips will cause issues all throughout the body.
 
Wait what? Yes it's true and because everything’s connected to everything through your fascia (connective tissue). If your hips are tight and pelvic floor muscles are weak, then your neck may be working overtime to hold you up against gravity.

Posture Check In- it’s important to check that you aren’t straining your neck with your positioning in bed and wherever you sit for long periods (i.e. office chair, sofa, car seat). 
 
Bed Tips: How many pillows do you sleep with?  You want to find just the right amount of support particularly in your neck area so that you aren’t too flexed or too flat.  You’ll need to take into consideration if you sleep on your back, side or belly.  They make pillows for all types of sleepers now.  Find one that fits you just right.
 
If your neck is flared up, you might need some extra support in the curve of your neck just below the base of your skull. You can roll up a towel and place it in the bottom of your pillowcase for some extra support.
 
If you’re a belly sleeper, a good goal would be to try and become a side sleeper. You could even get a body pillow and sleep halfway between your side and belly sleeping for less stress on your neck.

Chair Tips:  ideally you want to sit in a position with good low back support that encourages you to sit with your shoulders over your hips and head in line with your spine.  Try to have your elbows supported to take tension out of your shoulders and put any screen at eye level to avoid slumping over and flexing your neck too much.  Standing desks work for some folks also to break up their sitting time.

It’s impossible to have perfect posture all day long but you can become more mindful of how you sit and take frequent movement breaks to reset your posture and help your tissue stay hydrated throughout the day. 

Stress Check In- most of us are aware that when we are stressed, we hold tension in our necks.  Taking simple relaxation breaks from 3 reps to 3 minutes throughout the day will help you calm your nervous system and help you feel more ease each day.

Now that you’ve checked in, which of these areas needs some attention?  Keep that in mind as you work on the next step: moving without pain.

NECK BASIC MOBILITY WORK

Here are a few gentle movements to help relieve neck tension or pain.

Relaxing your face-  There are 2 simple moves that can help you relax your face and put less tension on your neck.  Smiling and putting your tongue on the roof of your mouth while you breathe.  I know it seems too simple but try it while you are working on the computer or working out to see if it helps keep tension out of your neck.

Relaxing your shoulders-  Good form is important not only in sitting but when you are lifting weights or doing arm movements during Pilates or Yoga exercises.  Check in and make sure your shoulders are not pulled up toward your ears (elevated) when you are sitting, cooking, driving, working out, talking on the phone.  Instead keep your shoulder blades pulled down toward your hips and think arm pits to hips as you move and go through your day.

Chin Tuck Exercise-  Sit up tall, shoulders over hips, arm pits to hips and gently move your chin back toward your spine like you’re making a double chin.  Think about lengthening the back of your neck.  Repeat 10 times as long as this doesn’t increase your pain.  Rule of thumb: if a movement makes your pain worse, don’t do it or modify it.

Nose Circles Exercise-  Sit up tall with good posture and move your nose in a circle like you are drawing a circle the size of an orange.  Repeat 5-10 times then reverse directions and repeat circles 5-10 more times.
 
Modifications: If you’re super flared-up, you might want to do the Chin Tucks and Nose Circles laying on your back with a supportive pillow or towel roll.  Bend your knees with feet flat on floor to take even more tension off your spine.  You can do these several times a day especially at the end of your day.  When someone has a recent injury, you typically have them do 10 reps every hour to help calm the area and get out of the pain cycle.

Remember we want to calm the body when it’s in pain. 

As things calm down and you’re able to move better without pain, the next step is to turn on your postural muscles with stability exercises.

POSTURE WORK FOR NECK PAIN

Even though you are dealing with a neck issue, you want to start with stability exercises aimed at strengthening your hips and pelvic floor muscles to help improve your posture and take tension off your neck.  You can literally reshape your body with a few minutes of daily fascial body work. 

We show you how to improve the mobility and stability of your hips and spine using fascial stretching, massage and stability work in our online program, HIP Camp™: Stretch & Rest Care Tools To Reshape Your Body.  Learn more here.

WHEN TO SEEK HELP WITH PAIN

If you have sharp or constant pain or start to lose sensation or control of any muscles, it’s time to call your doctor.  Seek medical help immediately when you have an acute (new) injury.

If you’ve been diagnosed with a herniated disc or have numbness/tingling into your arm, you will need a health care professional to guide you with your recovery.  You’ll want to find someone that has strong manual therapy skills and training with myofascial tools like cupping, kinesiotaping or dry needling.  You may benefit from traction techniques also.  Your provider should also give you a home exercise program to do between sessions.  

Don’t forget you are still fragile as you are healing.  Go slow as you get back to normal activities even when you start to feel better or have less pain. 

Heal Well!
Mollie
 
P.S. Ho. Ho. Ho. It’s time to Roll.  Our favorite foam roller is 30% off this month. It’s like having a PT, Chiro, Massage Therapist in one and the closest we can get to sending our hands home with you.  You can find it here*.

In our online program, HIP Camp™, we show you how to use the foam roller & more to help you reshape your body for better energy, mobility and posture.  Learn more here.

For more stress management tips, download this Daily Planner to help you add 1-3 minute rest & relaxation breaks into your day.

DIY Self Care Book Resource for Neck Pain: McKenzie Method- Treat Your Own Neck.  Available in English and Spanish.  You can find it on Amazon or here.

For more for tips on having good form during workouts, refer to this Fit Blog.

For suggestions on how to build your rehab team, refer to this Fit Blog.
 

*denotes affiliate link
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One Move To Prep For Workouts

11/17/2020

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Ready to have some fun? Dust off your mat. It’s time to try the Baby Get Up.

Baby Get Up is one of our favorites for warming up your spine and turning on your core before a workout. 

To be honest, I stole this exercise from Ender.  His athletes all love it.  But I've spiced it up for you. 

Besides being a great prep for your workouts, it’ll give you some feedback on which side of your body is tighter and which side is less coordinated. 

Remember we all have a difference between the right and left side of our bodies because of which hand is dominate and what we do all day.

As you do the Baby Get Up, which side is more clunky or feels harder to do?  That’s the side that needs more reps or attention.

Before you try it, please read through everything below so you get the most out of it and stay safe.
  • Listen to & know your body. If you have chronic neck or back pain due to disc issues, this may not be the exercise for you. You need to be able to round out your spine to do it safely.
  • Do NOT roll into your neck with this exercise. It’s a small movement from hips to shoulder blades.
  • Make sure you have a soft surface or thick mat to do it on.
  • Take as long as you need to loosen up your low back and spine before you start the Baby Get Ups.
  • If you sit a lot, you might need to do a short walk, some stairs, or few minutes on the mini tramp before starting this routine. The blood flow can help your hips and spine loosen up better.
  • This exercise is contraindicated for anyone who is pregnant or has osteoporosis.

Watch the video one time before you try it (it’s only 1.5 minutes).  You’ll find some more details below the video on how to do it safely.

If you can’t even attempt it safely due to pain or tightness, you need to get yourself into HIP Camp™ to unlock your tight & tender spots using our favorite bodywork tools.  It’s never too late to improve your mobility and strength, but you probably need some tools to help you.

OK, let’s do it.  Watch the video then test it out.



HOW  TO DO THE BABY GET UP


  1. LOW BACK STRETCH: Lay on your back. Bring your knees to your chest & breathe to stretch out your low back. Rock side to side or circle your knees one way then the other to loosen up.
  2. SPINE STRETCH: Gently lower feet to floor. Scoop & pull your belly in and rotate legs to right side. Take a few breaths to stretch then rotate knees to left side. Take a few breaths to stretch then bring knees back to the middle.
  3. BABY GET UP ON RIGHT SIDE: Scoop & pull your belly in, round out spine, chin to chest, and rock on right side 3 times. Rock from hips to shoulder blade. Stay rounded throughout the movement with your eyes on your knees. DO NOT ROLL INTO YOUR NECK.
  4. BABY GET UP ON LEFT SIDE: Switch over to left side. Scoop & pull your belly in, round out spine, chin to chest, and rock on left side 3 times. Rock from hips to shoulder blade.Stay rounded throughout the movement with your eyes on your knees. DO NOT ROLL INTO YOUR NECK.

TIPS TO MODIFY THE BABY GET UP

You can modify by holding your knees as you rock, using your elbow on the floor as you rock, or make the rocking motion smaller. 

EXERCISES TO DO AFTER THE BABY GET UP

If you love Pilates Mat Work, you could add on the following exercises after your Baby Get Up’s:
  • Rolling Like A Ball or Seal
  • Pilates Open Leg Rocker
  • Spine Stretch Forward
If you love Body Weight Training, do some planks after the Baby Get Ups.

If you love resistance training, do some band work that targets your shoulder, core and hips after the Baby Get Ups.

If you love Yoga, do some Warrior Poses after the Baby Get Ups.

Lastly, Baby Get Ups are an excellent warm up for the old school Turkish Get Up Exercise.

If you can’t decide, do them all in the order I wrote them for an awesome core workout that targets and balances both sides of your body. 

A few reps with good form of each exercise will improve your mobility, strength, and overall posture.

And if you’ve got kiddos, it’s a good one to show them. 

Have fun with it!

Mollie (& Ender)

P.S. Want to reshape your body and have better mobility, posture and energy? Check out HIP Camp™.

Disclaimer: We do not provide medical advice. Always consult with your physician before starting a new fitness or wellness program.
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The One Minute Summer Workout Hack

8/15/2020

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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:
  • 3 Strength Moves with Bands
  • 3 Core Floor Exercises
  • 3 Core Power Moves

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

  1. Walk to warm up for 3 minutes at an intensity of 1 (i.e. extremely easy pace)**.  You’re just getting the blood flowing.
  2. Increase your effort to intensity of 3 (i.e. breathing deeply but can still hold a conversation) for 3 minutes. Another way to figure out the brisk walking pace is hitting 100 steps in a minute.
  3. Ease back down to intensity of 2 (i.e. very easy pace and ability to talk in complete sentences) for 3 minutes.
  4. Repeat steps 1 to 3 for 30 minutes. If that is too long at first, build up to 30 minutes over time (i.e. do 5-10 minutes your first workout and build from there or 1 cycle then 2 cycles to increase your workout time, etc.)

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).
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5 Minutes To Better Sleep

5/20/2020

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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.

WANT BETTER SLEEP?
Download This 5 Minute Rest Meditation

YES, I'M READY TO REST

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!
Mollie

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.
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How To Overcome Caregiver Fatigue

1/23/2020

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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:
  • "Daring to Rest- 40 Day Program for Women" by Karen Brody (she was sharing about her book on the podcast I heard 2 years ago). The book will guide you through a 40 day program to heal 3 types of fatigue: physical, emotional, and life-purpose exhaustion (like I've done the past few years) or you can join her live program.  The next live round starts on January 28, 2020: Women Dream.

FREE APPS/RESOURCES:
  • Yoga Nidra –free App (Madhav is the narrator) has a very easy to use app with a 10 minutes yoga nidra. 
  • Insight Timer is a free app with thousands of meditations- search for yoga nidra. Recommend searching for these teachers: Jennifer Piercy and Madhav.
  • An Americanized version of Yoga Nidra is called iRest developed by Dr. Richard Miller. His iRest program is a popular treatment of PTSD, military, anxiety, etc.  He has a lot of books, recordings, and trainings available on his site.

Rest Well!
Mollie

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

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The One Thing To Do Before You Stretch

11/12/2019

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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.


Read More
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How To Find Your Peak Time To Workout

8/2/2019

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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.

Have fun!
Mollie

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!
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The Truth About Stretching

5/31/2019

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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?

Absolutely not! 

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:
  • The #1 thing to target with your stretching.
  • How to use your secret weapon to stop over-stretching.
  • What to focus on before and after stretching for lasting changes in your mobility, posture, and performance.

READY TO BE ACTIVE & AGILE AT ANY AGE?  

Sign up now for MINI MOVES to upgrade your stretch self-care toolbox, it's FREE!
SEND IT NOW

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.
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Finding your perfect recovery training plan

5/4/2018

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Yoga pose
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

1.  TEST: 
  • Pick one recovery technique at a time to test either throughout the day, post workout, or on a day off from your typical training day (i.e. active recovery day). 
  • Just 10-15 minutes may be all you need to fully recover from training activities.
  • You can choose a recovery activity based on symptoms* you have (i.e. poor sleep, muscle soreness, brain fog or mental fatigue, physical fatigue etc.).
 
*Get recommendations for managing symptoms in the free Recovery Guide and Planner.

2. TRAIN:
  • Do your workout or train for sport as planned but ideally at your peak time.  Are you a Lark or Night Owl?  Find out in the Recovery Guide.
  • Do your recovery technique post workout or on your day off as planned.

3. TUNE IN:
  • Use our Recovery Tracker Checklist to check in daily with how your body is responding to the recovery techniques you are testing (download below).
  • The Recovery Tracker walks you through 10 simple questions each morning to figure out what your body is saying it needs in the areas of sleep, hydration, nutrition, energy, mood, and pain.
  • Based on your body's signals, you'll make a plan for training and recovery each day.
 
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
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How to avoid overtraining & burn out

2/17/2018

1 Comment

 
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

  • Prevent over-training and burn out
  • Help muscles grow (build strength)
  • Help your brain create new connections and absorb new knowledge
  • Decrease pain, inflammation and soreness
  • Prevent injury
  • Decrease risk for illness
  • Decrease mental fatigue
  • Balance/reset your body
  • Decrease the stress response (i.e. turn off sympathetic nervous system “fight or flight” response and turn on parasympathetic nervous system “rest, digest and recover” response)

RECOVERY TOOLS AND TECHNIQUES

  1. Passive Recovery (think relaxation): Sleep, meditation, deep breathing, cryotherapy (ice baths/cold therapy), taking a nap, Epsom salt baths, compression garments, post workout nutrition, hyperbaric treatments (oxygen) or the sauna.
  2. Active Recovery (think movement): doing exercise or movement that is different from your sport, mind body movement based exercise like Yoga or Pilates, massage, or stretching. For example: body builder who does a workout on the rowing machine on his/her day off from weight lifting.
  3. Social Recovery (think decompress): when you hang out with friends after work or group workouts for 20-30 minutes, it will shift hormones from cortisol to testosterone (growth and repair).  For example: the track team that hangs out on the field before heading to the locker room after practice. 

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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. 

HOW OFTEN?

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:
  • Throughout the day- take restorative breaks depending on what activity you are doing to decrease stress.  Example if you are working on project that requires a lot of focus and sitting, take a brain break for 5 minutes every hour.  Stand up, walk around and do a quick stretch.   Get in nature and move if you can.  It’ll boost your creativity.
  • Post workout- you can do a combo of active, social or passive recovery and nutrition.
  • Rest day- a great time to do active recovery techniques.
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.

Test different recovery tools/techniques and tune in to your body before, during and after training.

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
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    Mollie, Ender, Ty & Teddie

    Mollie Miller, PT
    Ender Serrano, LMT

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