Category Archives: Health & Wellness
Walk or run 1 lap around the block after your workout at Definition….
Why?
- More light exposure……If (hopefully WHEN) you read The Circadian Code, you will learn that light is a main regulator to our natural rhythms. The hormones cortisol and melatonin, the hormones that help regulate blood sugar to give the body the appropriate amount of energy that is required throughout the day, are effected by the signals light sends through the body’s nervous system. Read the Satchin Panda’s blog “Light therapeutics: How light (or darkness) affects our circadian clock, sleep, and mood,” for a great explanation. Plus we all need more vitamin D- skip the pill and go outside.
- Trigger your parasympathetic nervous system….In Chris Kresser’s article Sympathetic vs. Parasympathetic State: How Stress Affects Your Health getting out in nature is listed as a way to help get your sympathetic and parasympathetic nervous system back in balance. A simple walk around the block could go a long way in reducing stress and triggering your rest and digest mode.
- Get happy….exposure to green space has been shown to improve your mood. And have you seen our neighborhood? It’s gorgeous! So go take a look around!
- More Steps… for those of you tracking your daily steps taken, this will help you get more. ‘Nough said.
At the end of the month and challenge, what do you get?? You get to Move Better… Feel Better… aannnddd Look Better!
When your pain is in the back, it is usually because of a problem in the front.
This statement sounds completely backwards. Let me explain. When you are in pain, it is easy to assume that the problem is wherever you feel the pain. So you take a Tylenol and put the heating pad where the pain is and you feel better. But then a few days later, you are in pain again. Why is that?
I have an experiment for you. Take a thick rubber band. Put it over your thumb and forefinger. Now with a paperclip, shorten the front side by folding the band on top of itself, but only on the front side. The opposite side gets pulled and the tension it feels becomes visible. That tension is the pain. It is simply the symptom. The reason for the tension is the shortening of the band in the front. Now remove the paperclip from the front. The tension on the rubber band evens itself out again.
Your muscles work in a similar manner. When you sit, your abdominal muscles and hip flexors are shortened, and your low back muscles are lengthened. Now think about how often you are in that seated position; in the car, at your desk, on the couch, while you are eating, etc. That is a lot of time that for your body to be in a flexed position! That whole time, your low back muscles are working over time trying to hold you upright.
Similarly, think about all the times your arms and head are in front of your shoulders; using a computer, texting, driving in the car, etc. Your upper back and neck are working so hard to pull you back into a homeostatic position that they get over worked and begin to hurt. By lengthening your pectoralis muscles and the Sternocleidomastoid, you are allowing your neck and shoulders to return to the proper position.
Massage therapy uses a combination of gliding and compression movements to lengthen the muscles that have become shortened and increase blood flow to the areas that are in pain, allowing for the body to heal. Regular massage therapy appointments ensure that the clients’ muscles stay hydrated and pliable to help reduce the risk of new and recurring injury.
Having worked in the massage therapy field for almost 15 years I have had the pleasure of working on hundreds of bodies. While some clients find silence to be relaxing, others like to talk. I encourage everyone to do whatever helps them to feel comfortable. I also like to encourage people to ask questions so that they better understand what I am doing and help put their mind and body at ease. Below is a collection of just a few of the more frequently asked questions I have been asked.
- Don’t your hands get tired?
- Sometimes, but not very often. My forearms tend to get tired before my hands.
- How many massages can you do in a day?
- I try to do no more than 6 hours
- What is the greatest number of massages you have ever done in a row?
- 7, and I couldn’t write my name for a week!
- Has anyone ever fallen asleep?
- All the time! I take it as a compliment
- How often should I get a massage?
- That depends on the goal of your session. If you have an issue that you are trying to alleviate, I recommended twice a week for 6 weeks. If you are looking to maintain your health and wellness, every 2-4 weeks will best fit your needs. The good thing about massage is that it is impossible to overdose!
- What makes a knot?
- A knot is when muscle fibers adhere together in the muscle belly making the area inflamed and cause pain.
- Did you go to school for this?
- And I take continuing education classes to help improve the work I do.
- How can you massage people’s feet and butt?
- Just like I massage the rest of their bodies, with my hands!
- How did you find that spot?
- Does your husband get a massages all the time?
- No, have you ever met a house painter who comes home excited to paint their own house?
- Do I have to get naked?
- Whatever is comfortable for you. If that means you leave on your undergarments, you can.
- What does it feel like when the muscle releases?
- It feels like my hand is moving, just a little, when in fact I am keeping it still on the pressure point.
- My pain is in the back. Why are you working on the front?
- I believe in working the cause, not just the symptom. While the pain you are having in located in the back, it is because those muscles are elongated and compensating for the shortened muscles in the front.
If you have any questions that you would like answered, please feel free to ask and I will be happy to answer!
Hi everybody!! While we are all in the voting mood, Definition Fitness small group participants will be able to participate in an election day of of our own….Have strong feelings about burpees? Are lunges taking over your life? Sick and tired of the robo calls about the benefits of kettlebell swings?? Well now’s your chance to let your voices be heard! Vote on the exercises you DO want to see added to your workout this Friday by clicking the title of the blog above, and writing your selections in the comments section. It’s your civic duty, after all, as a small group participant;)
PUSHING EXERCISES:
- PUSH UPS
- BENCH PRESS
- SHOULDER PRESS
PULLING EXERCISES:
- PULLUPS
- SEATED CABLE ROWS
- 1 ARM DUMBBELL ROW
LOWER BODY EXERCISES:
- WALKING LUNGES
- BOX SQUATS (WITH BARBELL ON BACK)
- KETTLEBELL SWINGS
FULL BODY COMPLEX MOVEMENTS:
- BURPEES
- SLAM BALL
- CABLE CHOPS
Cupping has been around for centuries, but only
recently has it become a big deal in the United States. People are only just
beginning to learn of all the benefits that this ancient treatment has to
offer.
The traditional
Chinese practice of cupping uses suction cups directly on skin to promote
circulation and relieve muscle tension. When it comes to the face and jawline,
the practice even claims to help with sinus congestion and headaches. It has
been shown to help alleviate pain associated with TMJ Syndrome.
Its beauty claims
are even bigger: reducing puffiness, softening fine lines and wrinkles,
stimulating collagen and helping products absorb more easily. Facial cupping works to increase blood flow and circulation to leave
you with glowing, radiant, decongested skin.
Facial cupping uses small, specially designed suction cups to lift and
massage facial tissue.
The result is innovative skincare that truly transforms the skin no matter the
age or type.
One major ailment that can potentially be
treated with cupping is acne. In fact, cupping has been found to be
especially effective against difficult cases of skin inflammation, such as
cellulite, cystic acne and
herpes infection.
Facial cupping uses small, specially designed suction cups to lift and
massage facial tissue.
The result is innovative skincare that truly transforms the skin no matter the
age or type.
Hot stone massage has been used in therapeutics for thousands of years. History shows the Chinese using hot stones for treatment over 2,000 years ago. It wasn’t just the Chinese who used hot stone massage, many ancient societies all over the world used and still use hot stones to heal and treat ailments. So, what exactly is hot stone massage?
Hot stone massage is just what it sounds like, heated stones used in the massage process. These are smooth, flat stones made from basalt, which is a type of volcanic rock that retains heat. Imagine the wonderful feeling of massage and then add in the relaxing feeling of heat concentrated on the areas that are being massaged. Seems like it would feel pretty good right? People from the last 2,000 years would agree with you.
Hot stone massage allows for increased blood circulation. Don’t worry about the stones being too hot, your therapist can ensure that they are at a comfortable temperature for you. There are many benefits to hot stone massage which include but are not limited to: alleviation of muscle tension and pain, reduction of stress and anxiety, relieving symptoms of autoimmune diseases, promoting relaxation and sleep for insomniacs, decreasing pains associated with fibromyalgia, arthritis, back pain, and many more health conditions. All of these benefits are great for today’s fast-paced type of society.
Still not convinced? Then, try it out for yourself and schedule an appointment today to feel your tensions melt away!
-Thomas Pearce, Pinky Uttayaya-Andrews
Mobility and flexibility are common words tossed around these days. So, what exactly do these words mean? Here’s a simple definition of both: mobility refers to how freely a joint can move through its full range of motion versus flexibility refers to the length of a muscle, thus flexibility is a component of mobility. Other factors that can inhibit mobility are muscle tension, lack of strength, soft tissue damage, and compensations in the body from other ailments.
So, which is more important…mobility or flexibility? Well, the answer to this question will differ from person to person but generally, mobility will most likely be of greater importance. But keep in mind that mobility and flexibility have a direct relationship to each other. Let’s take the knee for example. The group of muscles called the quadriceps function to extend your knee. When these muscles are tight, then the length of the muscle is decreased. So, if this muscle group continues to get tighter and not able to stretch then it directly leads to the inability to extend that knee, which overall decreases your range of motion in the joint (decreased mobility). See how it all ties together and why warming up before and stretching after your workout should always be a part of your routine?!
You’re probably thinking, yes stretching is important but you just want to get your workout in and be done. Well, think of the many benefits you gain from improving your flexibility and mobility. It increases the blood flow to your muscles so that there’s improved circulation. It also lubricates the joints, improves posture, increases the elasticity of the muscles, prevents injuries, decreases recovery time, and just allows your body to perform more efficiently!
The benefits are undeniable and can take your workout to the next level! If you’re still not convinced, then come by the gym and ask for our Dynamic Mobility Improvement program and see how we can help you…
MOVE BETTER, FEEL BETTER, AND LOOK BETTER!!!
Pinky Uttayaya-Andrews & Thomas Pearce
We keep hearing and reading that we should obtain 10,000 steps per day. Even most fitness trackers are automatically set to 10,000 steps daily. So where did this number come from? Well, it all started back in 1964 when Japan was preparing to host the Summer Olympics in Toyko. Fitness, health and wellness were gaining more awareness in the Japanese population especially the benefits that came from regular exercise, such as fighting obesity, diabetes, hypertension, etc. During this time, the development of the modern pedometer was introduced and sales took off! The number 10,000 was derived from the Japanese term, Manpo-kei, which translates to 10,000 steps meter. From that point 10,000 steps became the minimum number of steps to walk on a daily basis.
So, now you’re probably thinking, how far is 10,000 steps? Well, that number will have some variance to it based on each individual but roughly it’ll equate to 4-5 miles (1 mile roughly yields 2,000-2,500 steps).
Now, let’s take into account our daily lifestyle. It tends to be more on the sedentary side. Let’s think about this for a minute…driving, meetings, desk jobs for 8 hours a day, watching TV, etc. All these different daily activities add to our poor posture, aches, and pains.
Getting 10,000 steps can seem intimidating and almost impossible to achieve to some but in reality it’s not. First off, start tracking your steps as soon as you wake up. Keep your pedometer or fitness tracker on in order to track your steps throughout the day. Here are some simple tips to reach that goal:
- Break up your time at the desk by getting up to get a drink a water or even get a simple stretch in
- Take the stairs vs. the elevator
- Park a little further in the parking lot
- Go for a walk after dinner with a friend/dog/spouse/kids
- Go window shopping
- Go for a walk on the beach
- Talk on the phone while going for a walk
If you’re not close to 10,000 steps yet, then find your starting point and try to increase your step count by at least 500 steps each week! A little improvement each day is better than none.
Now, here’s the fun part…jump into our 10,000 Steps Challenge for the next four weeks. The goal is to get:
10,000 steps per day = 70,000 steps per week = 280,000 steps for four weeks
Those who reach the minimum of 280,000 steps by the end of the challenge will get FREE access into our Mobility Class! The person that gets the most steps overall will be able to enjoy a FREE 30 minute foot massage!!
So get those walking/running shoes on and your pedometer or fitness tracker ready and get moving!!!
Pinky Uttayaya-Andrews
Ever wonder how professional athletes can keep training and improving their PR? How it almost seems as though they’re invincible? Did you know that you can be just like them by changing one particular aspect of your workout routine? Well, guess what! You CAN and all it takes is incorporating cross-training.
So, what is cross-training?
Cross-training is a type of training that involves combining exercises from other disciplines. It’s a way to supplement a person’s training by improving strength, endurance, and flexibility. In addition, it prevents injuries, muscular imbalances, and burnouts. In other words, it’s whole body fitness. It can involve incorporating weight lifting, yoga, spinning, swimming, and the list goes on and on. You don’t have to incorporate everything all at once but the important thing is to break up your routine by adding cross-training to your exercise program.
Still not convinced?
Here are the benefits of cross-training. One of the best benefits from cross-training is injury prevention! Yes, preventing those same nagging injuries from overuse and repetitive movements. Take for example, running. Who doesn’t love running, especially since the Gate River Run is just a couple of months away! The constant impact from the pavement, improper shoes, biomechanical irregularities, muscular imbalances, over-training are just some of the reasons that injuries (is. joint pain, low back tightness) occur or reoccur. By incorporating cross-training, such as swimming, biking, or weight lifting, you can minimize the impact and instead work on building the endurance and strength a different way, which in turn will maximize your running in the end.
Another great reason to cross-train is for rehabilitation purposes. Let’s take running again. Say your low back is tightening up while running. Well, instead of continuing to beat your body down, incorporate biking, elliptical machine and some core training. The key is to not exacerbate your injury nor prolong the recovery process. Letting the body heal and recover will prevent you from sitting on the sidelines.
Other great benefits of cross-training are increased motivation and active recovery. By breaking up the routine and allowing you to explore more areas of the fitness world and other sports, might just give you an added kick to your motivation. Active recovery during your workouts is great in being able to enhance your endurance and strength, which will be positively reflected in your running performance.
So, before you create injuries or make current injuries worse, consider adding some cross-training to your training protocol. You’ll be surprise how much more your overall performance will be!
Pinky Uttayaya-Andrews
Why your resolutions fail…..and how to fix them.
So here we are, approaching the second week of January 2018 and quickly the question turns to the inevitable…..
“How are your resolutions going???”
Silence…
Ummmmmmm…
Yeah, about that…
And that is if you even took the energy to “make resolutions” in the first place.
At this point the word “Resolutions”, when used around the holiday season, almost instantly conjures up a negative connotation, as if we are just expecting to fail at whatever it is we deem important enough to change. How did this happen and more importantly, what can we do to change the tide and make significant changes in our habits?
Let’s start by discussing the typical resolution. You know, the one you are chatting about with friends at 12:34am on New Year’s Night after the ball has dropped, in between your 3rd and 4th cocktail, when the excitement has worn off and you’d really rather be in bed. Yeah, those.
Typically these resolutions are vague ideas or concepts, like “I want to lose weight” or “I want to eat healthier” or my personal favorite, “I want to get fit this year!” (what does that even mean?). Clearly these ideas, from being so vague, have no endpoint or solid deadline. This means there is no sense of urgency, no pressure. If you fail, which you will, there really is no repercussion.
“I haven’t started yet, but I will once everything is back to normal”…….ok, sure.
If these ideas are unclear and have no deadline, they really can’t be measured in any way either. In my favorite example (done by super scientific-y studies), “I just want to get fit”, there is no endpoint and no way to measure actual progress. So how do you know if what you are doing to achieve this goal or resolution is actually working at all? If you are even doing something in the first place.
I think we’ve clearly defined what a resolution currently means to most people and the issues associated with it.
Now let’s focus on rethinking this idea and what we can do to fix it. Dare I say, resolve the issue……see what I did there?….
(and FYI we can start this any time, not just January 1st, the first of the month, a Monday…..Just start now, if it is that important to you.)
First, let’s start but simply changing words. Instead of Resolutions, why don’t we start using the word Target, instead.
If I say the word Target to you, what might be the first image that comes to mind? Hopefully, a big red bullseye is in your mind (at least that’s what the store’s marketing team hopes, as well). By using the word Target, you have a visual endpoint, something to work towards, something very specific you are trying to achieve and, not to be overlooked, it narrows your focus. This leads in perfectly to how we are going to set up your new life Targets.
Now we start the process of refining our Targets by writing them down and being as specific as possible.
“I want to lose weight” turns into “I want to lose 20lbs”
“I want to eat healthier” turns into “I want to eat 3-4 servings of fresh veggies per day”
“I want to be fit” turns into “I want to run a 5k race every 3 months, after never racing previously”….and yes, there is MUCH more to being “fit” and “healthy” than being able to run or lift weights or eating veggies, but that is another article all in itself.
Now that we have written down specific Targets, we have solved two of our three issues with resolutions. This exercise has:
1) Narrowed our focus.
2) Can be measured.
If you eat 1 serving of veggies per day, but your Target is 3-4 we know there is still work to do to reach our Target and we can adjust accordingly.
Now we add in the uncomfortable part. Deadlines.
This is where most people start to squirm, so feel free to wiggle in your chair a little bit.
Adding a deadline creates a sense of urgency. You MUST do said Target before said Target date, or else. It forces you to take action.
“I want to lose 20lbs” turns into “I want to lose 20lbs in 100 days”
“I want to eat 3-4 servings of veggies a day” turns into “I want to establish the eating habit of 3-4 servings of veggies a day within the next month”
“I want to run a 5k race every 3 months” turns into “I want to run my first 5k in 90 days”
This forces you to take action and set up a plan of action. If you want to lose 20lbs in 100 days, do you have a plan in place to lose 1-2lbs in 7 days? If not, that would probably be a great place to start.
So now our Targets are written down, pinpoint specific and have an honest,realistic deadline. Unfortunately, this still won’t work out for most people.
The major point that we have yet to discuss is your why. Why is this Target important to you? When we can find out the true why behind what you want to accomplish, you can take that why and keep it in your pocket, pulling it out when the plan gets rocky.
And it will.
This isn’t going to be all sunshine and roses. Life just isn’t that way and we all know it. So the Why is going to guide you through those dark times, when you need help, when you feel like quitting, when you question why you even started.
“I want to lose 20lbs in 100 days to be an inspiration to my children”
“I want to improve my nutrition habits so my entire family makes better eating choices”
“I want to run a 5k every 3 months in memory of my loved one who passed away from Cancer”
I don’t think I have to go into detail as to why the statements above are worlds more powerful than the statements we opened the reading with. Find your why. You may have to dig a bit deeper than is normally comfortable, but this is part of the change process. It will serve you almost as well as it will serve those whom you inspire.
To summarize our new outlook on Targets, the artist formerly known as Resolutions, they are:
- Written down- Look at them every single day. Make them the background of your phone, screen saver on your desktop, you get the idea.
- Specific- Number of pounds lost. Amount of weight you want to squat. Tons of broccoli per day. This allows for measurable progress and laser focus.
- Have a deadline- Make it realistic, but challenging. Take action NOW and build a short-term plan to reach the long-term Target.
- Tied into your Why- What will happen when you achieve this Target? How will you feel? How will it impact others around you? Think about that. It will guide you through the dark times.
This change in thinking is by no means the end all, be all of Targetting or goal setting or whatever term you choose to call it by, however, if these methods are put into place and monitored on a daily basis, I can promise a much better outcome. Much better than whatever happens after the 4th cocktail at 12:34am on New Year’s.
By Patrick Murphy
