Resolutions and Such

As you make plans for the incoming year, be sure to devote some time to your health and wellness goals.  The new year is a common time to make a commitment to joining a gym or beginning an exercise routine but consider some additional changes that can help you to be successful in your new endeavor.

At home you can begin making a few changes to your diet.  Begin by adding in extra fruits and vegetables and keep your focus on bringing in positive changes rather than restricting foods that you deem as “bad.”  You may also recruit a family member or friend to exercise with you.  The added motivation from a partner can really help you push past those days when you just don’t feel like going in.

If you don’t have a close friend or family member that will commit to a plan with you, you may consider working with a trainer or setting up a positive reward system.  In a positive reward system you set two goals.  The first goal is your minimum, maybe 3 days of exercise a week; the second goal is where you earn your reward.  So if you make it to the gym 5 days a week then you earn a positive reward such as attending a fun class, or a session with a trainer.  Avoid rewarding yourself with foods or things you may hinder your progress.

Once you begin to approach changes in your health and wellness from a multitude of angles it becomes easier to achieve and maintain your goals.  The changes become a new way of life rather than just a New Year’s resolution.

If you are looking for a local group to kick 2014 off with, I have 3 teams that will be working to set some health and fitness goals and work toward them together creating good habits and great friends along the way!

What is Motivating Wellness?

Staying Motivated

Drinks after work are fun.  Sometimes quite a bit of fun - but the same old thing gets boring and let's face it you aren't doing your bodies any favors sipping empty calories and snacking on chips and salsa.  When you're ready for an invigorating change of pace just head on over to your local fitness spot for some small group or semi-private training! Quality time with friends and positive changes for yourself it's a win-win.

The concept of group training is not a new one in the fitness world; however it is growing in popularity for a variety of reasons. The most obvious reason of course is that it’s fun – you get to meet up with some of your pals or co-workers in a new environment and do something that is good for you. The dinner and drinks that you may go out for afterward to celebrate your small victory could be another story - that’s up to you!

Training in a small group is really just plain easy. 

It’s easy on the pocketbook because you have the option to split the cost of the training between the participants.  Group training rates are often only marginally higher than private rates and you get to split the cost between the whole group so $50/hour can quickly become $20/hour 

It’s easy to schedule because unlike a group class that is typically held at a set times of the day, you only have to accommodate yourselves. You and your trainer can work out a schedule that flexes to fit the needs of your group.

It’s easy to be part of a group that supports, pushes, and motivates one another to come in, to progress, and to improve. The relationships that we build in this type of setting keep us coming back for more and can be just the thing that you need to get your fitness program on the right track.

Motivating Wellness has great group training options both in studio and on-site and we are more than happy to get you started and help you and your fitness pals to reach your goals. Call us today at (409) 659-1036 to set up your initial consultation.

Muscular Balance...or Imbalance

The path of least resistance.  If given the chance, this is the path our bodies will lead us down. This could mean anything from not getting off the couch to making a small adjustment in form to allow a stronger muscle to compensate for a weak muscle.  For example, the gluteus maximus is known as the strongest muscle in the body yet we often bypass the glutes and call upon hamstrings or erector spinae for hip extension (back swing of stride) leading eventually to pain in the low back, hips, and knees. Our bodies will always sacrifice posture and movement to maintain integrity

Regardless of whether you work out intentionally or you only get activity through your daily tasks or work this can affect us all.  In a weight training program you want to be conscientious to work all muscles adequately to create balance, and if you don't work out buy go through repetitive motions daily you should consider some exercise to balance your movements out especially if you feel uncomfortable and achy at the end of the day. 

Repetitive motion is repetitive motion regardless of if it is sitting at a desk,running, or doing the same workout day after day. This can lead to pain in the neck and back, bulging discs, shoulder impingement syndrome and more, says Chris Estafanous, a physical therapist with Set Sports Physical Therapy, in Washington. “It starts like little aches and pains and becomes chronic because your brain begins to process an abnormal movement as normal movement, and because the body wants to prevent pain at any cost, it will start compensating.” Another common place of imbalance is through the chest and upper back, either from sitting at your desk or from hunching forward due to being cold. Muscles through the chst become tight and shortened while the backside across the shoulders bcomes stretched and more lax.

How do you address this?
Mobilize, Stabilize, Move, and Strengthen.

Generally speaking, muscle balance is an equality in length and/or strength between opposing muscles groups. As this balance is lost it leads to changes in movement patterns, compensation from other areas, and added stress and pain. Larger muscles that work across multiple joints creating movement tend to shorten, while stabilizing muscles are likely to lengthen.

• First work to increase your range of motion by creating length in tight areas using passive and active stretching, foam rolling, or dynamic movements.
• Build stability across joints, allowing you to move from a safe and supported position.

Physical therapist Bill Hartman gives a simple explanation of these two ideas:
Mobility — The ability to produce a desired movement.
Stability — The ability to resist an undesired movement.

• Evaluate movement patterns to look for an ideal balance of mobility and stabilization, avoiding compensation and poor body alignment.
• Begin a program to intentionally build strength in order to maintain balance. 

 This does not mean that you must run out and begin bodybuilding program but participation in a well rounded exercise routine can help you to address imbalances and alleviate pain and/or increase your general feeling of well being. Enlisting the help of a certified trainer ensures that you approach this journey in a safe and educated manner.  Your trainer can perform a functional movement screen and create a personalized plan of action specific to your needs and goals.

Stretching

Stretching isn't just something for your everyday exercise junkie or the yogi across the hall; it’s something we all do every day. We stretch as we wake up in the morning, when we start to feel tense at our desk, and even when we are tired at the end of a long day.

Hot spots for holding tension in our bodies typically include the neck, shoulders, low back, and hips.  We often feel achy and stiff just from a day at work; posture is king when it comes to being able to maintain a comfortable position throughout the day. 

Posture is an endurance event, spending hours at the desk is tough on these muscles.  For example, did you know that sitting hunched over a computer can lead to tight muscles in the chest and loose muscles of the upper back, or internally rotated shoulders – all causing pain in the neck, back, and shoulders?

Why is stretching important?

Stretching should be an essential part of any fitness program. It enables you to recruit as much of your muscle as possible while exercising. Stretching also promotes good recovery by taking the muscles back to a lengthened state after the shortening work they've just done. This helps to kick start the repair process bringing blood and nutrients to the muscles.  For those who are not currently participating in an exercise routine stretching can be a great first step to introducing activity and cam be especially helpful as we begin to age by helping to maintain balance and coordination.

5 of the Top Benefits of Stretching:

1.  Increases flexibility
2.  Decreases the chance of injury
3.  Improves circulation
4.  Increases balance and coordination
5. Helps to alleviate back pain

Need some encouragement and instruction on what to do?

Join me on Tuesdays in November at 9:30 am for a 15 minute stretch in the Motivating Wellness studio. Free to all. Hope to see you there!