Injury Recovery

Here is the scenario, you just started working out  and eating right and enjoying your new fitness lifestyle or you have been working out and focused on healthy living for years and then BAM, you get injured either at the gym or you can just as easily get hurt running errands. Total bummer I know. So what do you do? Immediately, you turn to Dr. Google and start plugging in and describing your injury. Who knows the answers you will get.

I have been injured so I completely understand. I am sharing a few steps that I have taken that has helped me deal with and recover from an injury.

  1. I use KT Tape to stabilize and support the injured area.
  2. I get regular Acupuncture treatments.
  3. Depending on the severity of my injury, I will make an appointment to see a doctor or a movement specialist.
  4. I find  other ways to stay active, maybe I can’t run but I can walk, swim, do Pilates  or lift weights  etc. I find ways to work around my injury.
  5. I adjust my food intake.
  6. Some rest is necessary, but not too much.
  7. I include more anti-inflammatory foods and supplements in my diet.

However, when  in doubt always make an appointment to see a medical professional.

The silver lining with injuries is, you will come back stronger.

 

What are some steps you have taken to recover from injuries?

 

Reformer Planks

I love planks in all its forms.  This series on the reformer is fun and challenging.

 

Let me know if you try these variations. Enjoy.

 

Life Happens

We all get sidetracked from our health and fitness goals from time to time, because life just happens. As a fitness professional, I have been there and completely understand.  But instead of beating myself up over it, I have chosen to get back on track.

Here are a few tips that has helped me to refocus:

  1. Figuring out what caused me to drift away from my wellness plan. Was it vacation, injury, sickness or lack of planning.
  2. Planning my workouts for the week.
  3. Just start. It does not have to be a super hard work out, it can be as simple as going for a walk outside.
  4. Implementing good habits daily, and this often starts with a healthy and fulfilling morning routine.  Having a morning ritual sets you up for the day.
  5. Reading and researching  topics on health and fitness.
  6. Forget perfection.
  7. Having positive thoughts and remembering this is self-care.
  8. Never give up.

What has helped you to bounce back and get back on track? Share in the comments below.

 

 

A Healthy Spine

 

There are two popular quotes from Joseph Pilates that many are familiar with and if you have never seen them or heard anyone say them here they are:

” You are only as young as your spinal column.”

” If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.’

When you really think about it, it makes complete sense. Our bodies/spines are designed to move with freedom not with restrictions.  The exercises in Pilates works all the movements of  the spine to keep it healthy, flexible and strong.

The spine is worked in extension ( backward bending), flexion (forward bend), lateral flexion (side bending), rotation (twisting). By working the spine in all different directions we create a proper balance and maintain proper alignment and posture.

Before I show you some of the exercises that goes along with each spinal movement, I would like to explain axial extension or lengthening.  All the movements in Pilates focus on lengthening  the spine or creating space, we do not collapse or sink into the movements. We always want to think of lengthening.

Below are a few of the exercises that goes along with the above mentioned movements.

Flexion

Chest Lift, Hundred and The Roll Up.

Pilates Hundred

Pilates Hundred

 

 

 

 

 

 

 

Rotation

Side Bend Twist, Spine Twist, Criss Cross

Spine Twist

Spine Twist

 

 

 

 

*important to note the rotation comes from the spine not the shoulders or neck*

 

 

Lateral Flexion

Mermaid, Side Bend.

Side Bend

Side Bend

 

 

 

 

 

 

 

Extension

Swan, Swimming, Leg Pull Up, Shoulder Bridge.

Leg Pull Up

Leg Pull Up

 

 

 

 

 

 

 

Hope you enjoyed this weeks post. Feel free to share.

 

Burning a 100 Calories with Chobani

We have all heard sitting is the new smoking so we are concerned with burning calories through out the day. Adding small spurts of movement in the day adds up to burning off 100 calories or more daily.   Chobani  has a new line of yogurts called Chobani Simply 100 Crunch.   Chobani is encouraging us to live life lighter whether by walking an extra mile daily or eating 100 calories less.

A few ways I like to incorporate exercise into to my daily routine is to play my fav music and dance I do this while cleaning my house as well, yes cleaning is great calorie burner too. I also take a 10-15 minute break and go for a brisk walk.

On days I need a quick snack that won’t derail my healthy plan I grab yogurt. Chobani Simply 100 is the perfect size to grab and go and best of all there is a “crunch” and who doesn’t love a good crunch.

Here are a few ways to burn 100 calories feel free to print and keep.

chobani_100cal_12version (1)

How do you plan to incorporate exercise to your daily routine?

 

 

 

 

Relieve, Release, Relax Your Muscles

Hope everyones day  is going well.     I will be sharing with you some new Massage Balls that I have been using for a few weeks now.  I would like to introduce to you, sFera Massage Balls.

Sfera Balls

There is a lot of information out  on the benefits of not only getting a massage but also  a lot on myofascial release using props such  as a the foam roller the stick and of course balls, go ahead google it.

This set of massage balls comes neatly packed in there own tote bag, which is convenient to travel with. There are 4 balls in the set, 1. large ball 4″ 2. 1 small ball 2.5″ and 3. 2 small spiky balls 2″.

Tote Bag

 

The balls are made from  eco friendly materials that grip and grab the skin ( conforming to which ever part you are rolling out).

IMG_6575

Sfera Balls and Tote Bag

I really like the the large ball for rolling out my quadriceps, my glutes and my hamstrings. I found this ball perfect for really massaging/releasing my hamstrings and much better in my opinion than the foam roller for releasing my “knots” and the ball did not slide out from under my leg.

The small ball is perfect for smaller areas like my calves and the soles of my feet. Great for boosting circulation and stimulating all the nerves in the feet and at the end of a long who does not like a good foot massage?  The spiky balls are designed to be used on your hands as well as feet and if you are brave they can be used on your scalp. Just be aware that spikes are a little hard so you will definitely be getting a deeper massage.

I really like this product and I use it daily.  I highly recommend them, you won’t be disappointed.

Have you ever used massage balls? Which one is your favorite? If you give these a try let me know.

I will be reviewing more products I like in the next few weeks.

 

Disclaimer: I was not compensated for this review. 

 

A Little History

Happy September!!!

I hope you are all having a fantastic September so far.  I thought I would share an interesting interview/discussion on Memories of Mr Joe Pilates.  Enjoy!

A little extra Pilates history:

Origins of Pilates

Have a great week friends.

Around the Web

 

Thought I would share with you some  interesting articles I have come across from around the web. Grab a cup of “joe” and enjoy.

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This is one of the most basic human postures but many are unable to.  This article goes into the health benefits  of being able to do this:   5 Reasons to Full Squat 

What happens when you Stop Drinking Diet Soda

Signs You Are Not Getting Enough of this Mineral

Strength Training Moves that Double as Cardio

Cerebral palsy Does Not Stop Laura From Teaching Pilates

What are your favorite reads from around the web?