Julia Chan

Why is the Hip Hinge So Important?

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Can you imagine life without movement? – the most basic human movements such as getting out of bed, brushing your teeth, walking your dog, going to your favorite coffee shop, commuting to work, sitting down to a dinner, taking a walk around the block, playing with your kids. These simple movements are done every day without thinking twice: completely patterned, involuntary, and programmed. Once we think about every single moment we make daily, each one is tied to the 7 Human Fundamental Movement Patterns.

This week, we’ll talk about the importance of the 3 lower body focused movement patterns: squat, hinge and lunge. All three movement patterns involve a hip hinge. The squat and lunge is a form of a hip hinge but in different angles and positioning however all requiring similar movement patterns and muscle recruitment.

 

What is a hip hinge and what muscles are involved?

In general, a hip hinge is a flexion and extension originating at the hip that focus on the posterior chain (backside). The primary muscles targeted are the glutes, hamstrings, and erector spinae (back muscles). The adductors, quadriceps and abdominals also help in the movement. It’s very important to keep a neutral spine when hinging to avoid injury especially when picking up heavy loads. One of the most common mistakes is using the lower back to hinge. So when people “throw their backs out”, it’s usually because the hinge was not set up properly and the load was picked up using the lower back instead of the primary muscles.

Common exercises that require a deep hip hinge are deadlifts (pictured above) and squats. If you’re not performing the basic hip hinge properly, more than likely you are not performing those movements correctly and that is an injury waiting to happen.

Daily activities that require you to hinge:

  • Picking things up from the ground
  • To take a closer look at something
  • Putting shoes on

Exercises to master the hinge:

  • Dowel hinge: place a dowel behind your back vertically (right hand behind neck and left hand behind small of back) with feet hip width apart. Make sure dowel is touching the back of your head, upper back, and sacrum.  With knees slightly bent, shift your weight back and push hips as you begin to hinge your torso forward, making sure dowel is connected to your body at those same three points. Once you reach mid way between vertical and parallel to the floor, contract the glutes, push the hips forward and come back up to vertical. Repeat using left hand on top.
  • Wall hinge: a modified variation of the dowel hinge. Stand 3-4 inches away with your back facing the wall. In keeping a neutral spine and flat back, stick your butt out, and hinge your hips back until the butt meets the wall, then stand back up.

 

What is a squat and what muscles are involved?

A squat is an exercise where the hips are lowered into a sitting position and then raised back up to standing. During the lowering of the squat, the hip and knee joint are in flexion while the ankle joint dorsiflexes. As you come up from the squat, the hip and knee joint extends and the ankle plantarflexes. The primary muscles involved are the quadriceps, adductors and the glutes. Isometrically, the erector spinae (back muscles) and abdominal muscles play a huge role. The squat test is commonly used to test one’s compensations, tightness, strengths and weaknesses as it targets and challenges so many muscles. Because of this, it is often done incorrectly. So if there is tightness in the hips, lower back, and calves, the form is compromised. If there is heavy load added to the squat, the knees and the lower back will take the grunt of the movement as opposed to the primary muscles. This is definitely one of the human movement patterns that should be performed correctly and often.

Daily activities that require you to squat:

  • picking up your toddler or heavy bags
  • sitting/standing in a chair
  • picking something up from the ground

Exercises to strengthen your squat:

  • Wall sits: lean up against the wall with your back and position feet hip width apart. Lower down so knees are at a right angle and hold for 30 seconds to a minute. Gradually increase the time and add weight when you feel stronger.
  • Physio ball squats: lean back up against a physio ball with feet slightly in front of your hips. Bend knees and push back into the ball as you lower down into a squat. Push into feet to stand back up and squeeze glutes.
  • Elbow plank: Lay on belly with elbows positioned directly under shoulders. Lift hips up so only forearms and toes are on the floor. Make sure your body is parallel to the floor, glutes are squeezed and abdominals engaged. Hold for 30 seconds to a minute and longer once you feel stronger.

 

What is a lunge and what muscles are involved?

A lunge is a single leg exercise where one foot is forward and flat and the other is positioned behind you. The primary muscles are the quadriceps, glutes, and hamstrings. The stabilizing muscles are the abdominals and the erector spinae (back muscles). There are several variations of lunges (lateral, yoga, curtsy, reverse) but the movement patterns and primary muscles are all the same.

Daily activities that require you to lunge:

  • Kneeling down to pick something up or tying your shoes
  • Getting up off the floor
  • Walking up and down stairs

Exercises to strengthen your lunge:

  • Kneeling lunges: Start on both knees. Step one foot forward into lunge position then stand up so both feet are together. Use the same foot to step back and lower knee down to bring knees back together. Repeat on other side.
  • Stationary lunges: Start in lunge position with both knees set up in right angles. Extend legs so both  are straight, then lower back leg down to the floor. Repeat for several reps then switch to other leg.
  • Forward + Reverse lunges: Once the kneeling and stationary lunges are done properly and with ease, progress to forward and reverse lunges. Forward lunges require one foot to step forward followed by the back foot stepping forward to meet the front foot, moving in a forward direction. Reverse lunges require one foot to step back and back knee to bend and lower, use abdominals to stabilize, then front foot pushes back to meet back foot, moving in a backward direction.

 

Hip hinges, squats, and lunges are done all day every day. These compound movements recruit muscles from the upper and lower body so any imbalances or weakness will alter the form leading to misalignment and injury. These movements are essential to every day living. The most basic functional movements like getting up from the floor, picking things up from the ground, walking up and down stairs should be done with ease and pain free. If not, then working on the strength exercises are a MUST.  Practicing the hinge/squat/lunge exercises will help to build strength but what is most important is that you can move through your day-to-day activities without hurting yourself AND…for many many many years to come.

Posted in Exercises + Tips, Try This!

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Can You Pass the Push/Pull Test?

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Just last week at a client’s residential gym, I met a man that had been waiting by the door for someone to let him in because he didn’t have the strength to pull the door open. I was shocked and saddened by this. I can’t imagine not being able to perform the most basic tasks that help me get through the day, such as opening a door. Which brings me to discuss two of the 7 Fundamental Human Movement Patterns: pushing and pulling.

Without using a strength meter dynamometer (device that evaluates different forms of strength), a general strength test of a push/pull would be performing push ups and pull ups in good form and without pain. If you struggle with both, assess why and focus on exercises to strengthen and support your muscles to perform these movements properly.

But first, let’s break down the biomechanics of push/pull, its importance, and what exercises can help strengthen them.

What is a PUSH movement and what muscles are involved?
Pushing is exerting force to move an external weight away from your body or your center of mass away from the ground. The pectorals, deltoids, triceps are the primary movers in pushing. The serratus anterior, abdominals and the lower body (quadricep and glutes) are just as involved to help stabilize the movement.

Daily activities that require you to PUSH: 
– pushing a door
– getting out of bed or off the floor
– placing heavy objects above your head
– moving objects out of your way

Great exercises to help you strengthen your PUSH:
– push ups (modify with knees down if challenging)
– overhead press (barbell or dumbells)
– plank pose

 

What is a PULL movement? Opposite of pushing, pulling is moving an external weight towards you or your center of mass toward an object. The muscles used for pulling are predominantly in the posterior (back) chain of the body. The lats, rhomboids, trapezius, glutes, hamstrings are the primary muscles. The abdominals, obliques, biceps and posterior deltoids also play a big part.

Daily activities that require you to PULL:
– reaching and pulling an object from the back of a cabinet
– pulling a door open
– picking up heavy grocery bags or luggage
– pulling yourself up from the ground

Great exercises to help you strengthen your PULL:
– pull ups (use a resistance band to help)
– rows and pull downs (with dumbbells, barbell or machine)
– deadlifts
*check out these back exercises, too.

Both movements are incredibly important in day-to-day functioning. Weakness, injury, and limitations in your push/pull will make moving through your day challenging – just like that man waiting by the door . Especially as we age, the ability to push/pull becomes much more of a necessity in the most basic and important movement in life…getting yourself out of bed. So let’s get to work and practice those push/pulls up. I’m always here to help and cheer you on!

Posted in Exercises + Tips, Try This!

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Movements You Need to Function Every Day

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As you move through your day, you perform these basic functional movements.

#1   Pull: opening doors, reaching for things, gardening, lifting
#2   Push: getting out of bed, pushing doors open, getting/standing up
#3   Hinge: picking things up from ground, putting shoes on
#4   Squat: sit/stand, lifting heavy objects from ground up
#5   Lunge: stair climbing, getting up from ground
#6   Twist/Rotation: reaching across your body, turning to see better, changing movement directions as you walk
#7   Walk: getting from one destination to another that combines most of the movements above

These 7 fundamental human movement patterns keep you fully participating in life. Whether you are active or sedentary, your body relies on these movements to get things done daily. Limitations in these movements prevent you from performing efficiently and can lead to chronic or acute pain and eventually injury.

Let’s take this way back and view from an evolutionary perspective. These movement patterns were essential to survival: squatting to create a fire, lunging to hunt, pulling to harvest for food, hinging to collect vegetables, and walking miles for food and water. If you physically were unable to complete these movements, your body will think it has a lower ability of survival. Thankfully…those days are long gone. We now have the convenience of Whole Foods, Prime and Instacart that we no longer need to hunt or gather. Yet these movements are still crucial in all aspects of life no matter what you do.

Some examples:
– performing household duties
– picking up your children and being active with them
– manual labor
– daily commuting (climbing subway stairs and walking blocks to a station)
– optimally performing workouts to achieve fitness goals
– being and staying active in your golden years

As much as we have technology to assist us, if you plan on leaving your home and joining the rest of the world, these 7 movement patterns are non-negotiable. So take a moment to assess yourself in each of them. How does your body feel as you perform them?  Did you feel any pain, tightness, or weakness? In the next few posts, I will target each movement, what muscles they require, and how to be more mobile and stronger so you can move through your day with confidence, strength, and pain/injury free. Stay tuned!

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BURN BABY BURN…and welcome 2020!

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One of my most memorable New Year’s eve was spent in Woodstock with my good friends Camellia and Renee from Soul Being Wellness. Being in the woods surrounded by great energy, so much love, and delicious food was more than I can ask for. One of the many moments that made this night so special was when we welcomed the new year with a Latin American ritual called El Ano Viejo. A dummy is constructed from newspaper, cardboard, scraps, rags and stuffed with a list of the things you want to release and let go of the year and all things to manifest and create in the new year. The dummy is then burned at midnight welcoming the new year. This experience really stuck with me and will be one I won’t forget.

This year, my plans won’t take me to the woods to celebrate El Ano Viejo, but that doesn’t mean I can’t continue the ritual. This year I will be practicing a similar tradition called Burning Bowl Ceremony. A mindful and intentional practice that can be done in any setting (with caution of course). This simple ritual aims to cleanse you of the past and allow yourself to start fresh to create a more positive and abundant new year.

EASY STEPS TO BURNING BOWL CEREMONY:
#1 Create the space
An ideal space would be outdoors (backyard, park, garden, rooftop, etc). Make sure you feel comfortable and safe in this space and it doesn’t contain loud noises or distractions. You want to make sure you can focus with intention.

#2 Set Your Intention
Start with taking 5 deep breaths with your eyes closed. Allows these breaths to ground you and bring your mind to a state of peace and calm.

#3 Make Your List & Let It Burn Baby Burn!
Write down on a piece of paper all the things you want to let go of: negative attachments, mindsets, regrets, sorrow, pain, loss. Place the paper in a metal or glass bowl, light it up, and let it burn. Let the burning allow a feeling of closure, release, and love. You will be surprised how good you will feel after.

So let’s set our intention and light the way into a prosperous new year filled with growth and love.
May 2020 bring you and your family all the peace and happiness the universe has to offer.

HAPPY NEW YEAR, MY FRIENDS!

Posted in Community, Health & Wellness

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Do THIS Before Your Thanksgiving Feast!

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Countdown to my fave holiday…Thanksgiving! In less than 36 hours, most of us will be sitting down with our family and friends to enjoy turkey, stuffing, and pie;  consuming an average of 4500 calories on this holiday. I encourage my clients to enjoy and indulge in their favorite T-Day dishes, especially if they have been working their butts off all year long with me. I’ll also remind them to be mindful, listen to their bodies, and do these 4 things to avoid going overboard on stuffing and pie.

 

#1 GO WORKOUT!

If you are planning to consume too many calories on T-Day, give yourself a head start and burn some calories off first. Go for a run, take a HIIT, cardio, or yoga class, or hit the gym in the morning. Better yet, bring a friend or family for accountability! Start the day off feeling accomplished and ready to take on the feast…I mean day! 😉

 

#2 TAKE PROBIOTICS + DIGESTIVE ENZYMES

Your body is full of bacteria, both good and bad. Probiotics are “good” live bacteria that are helpful to our digestive system. Found in the intestinal tract and made primarily of these 2 groups (Lactobacillus and Bifidobacterium), probiotics aid in digestion and keeping the gut healthy, amongst other benefits (strengthen immune system, weight management, fight against IBS, diarrhea, constipation). Look for foods and drinks that have “live and active cultures” such as yogurt, fermented foods, and kombucha or in a pill or powder form (listing some of my faves).

Digestive enzymes are substances that are secreted by our digestive system and help break down food, allowing the nutrients to be absorbed into our bloodstreams. They help to support proper functioning in our cells throughout the body. Our bodies produce several different enzymes to break down certain foods. For example: amylase breaks down starches into sugars, proteases breaks down protein into amino acids, sucrase breaks down sucrose into fructose and glucose. Supplementing with digestive enzymes will protect from malabsorption of nutrients we need to function optimally. My go-to digestive enzymes are from Dr. Lipman.

These 2 supplements are great to have for every day digestive support. Especially on days like Thanksgiving, where over consumption is likely, we need all the help we can get. Take both these supplements together 20-30 minutes before your meal to assist with digestion and support digestive health.

 

#3 DRINK A TALL GLASS OF WATER BEFORE YOUR MEAL

Thirty minutes before you sit down to (over) indulge, drink a 16oz glass of water slowly. Drinking water before a meal will give you a sense of fullness and a likelihood of consuming less calories in that sitting. That same glass of water will also help you stay hydrated from the sodium consumed in that meal AND help with digestion by breaking down the foods so your body can absorb the nutrients. YES to all!

 

#4 MIND YOUR PLATE RATIO

Instead of grabbing the largest plate in the kitchen, grab a medium sized or appetizer plate. Fill half the plate up with salad and/or veggies, a quarter of it with protein (turkey, fish, seafood, etc), and a quarter with carbs (pasta, sweet potatoes, mashed potatoes, stuffing, rice, etc). This will ensure your second helping won’t send you over the edge, mentally and physically. For dessert, cut a sliver instead of a quarter (that would be me!) slice of pie. Take your time, chew at least 20x before you swallow, and savor every single bite and flavor.

 

Try these and I promise you will feel a big difference. A big part is to be mindful and aware and listen to your body. It’s all about balance and moderation but never deprivation. 

 

On this special holiday, I would love to express gratitude and thank you so much for being a part of my community and keeping up with me. I am truly grateful for you and look forward to sharing more to help you stay fit and healthy. HAVE A SAFE AND HAPPY THANKSGIVING TO YOU AND YOURS! xo

Posted in Health & Wellness, Nutrition

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WHY I DO THINGS I’M NOT GOOD AT…AND YOU SHOULD, TOO!

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There are certain things you do that come naturally. You don’t even have to think about it. Your mind and body instinctively functions with ease and confidence. Your actions are involuntarily, like second nature. So what happens when you are challenged with something that you are just not good at? You struggle, get easily frustrated, your brain shuts off, become mentally drained, and more than likely you give up and never attempt it again.

Here are 3 things that I suck at but I keep striving to be better.

#1   SNOWBOARDING 


Every year, my family plans a winter trip that I dread. I adore my family and, to me, nothing is better than family time. But I know that I would have to get on a snowboard, ride the lift, and make my way down (repeatedly).  I start feeling the frustration days before the trip and already have negative feelings about the whole experience. I’ve got a crap attitude about it from the minute I get there through the whole gearing up process. It’s a lose-lose for me, right? WRONG! Every single time I go, I remember the feeling of being on the board so my body is at ease quicker than the year before. I automatically acclimate to the instability of the board and understand how to fall and land softly. I learn just a little bit more about my body and the sport. So this year’s trip wasn’t so bad. I did walk in with a negative attitude and my brother and I always get into a little argument (as he so sweetly is trying to teach me) but eventually, I was up and down the slopes on my own and felt much more confident. My brother and sister-in-law are snowboard fanatics so this trip will happen every winter…it’s inevitable. But I am determined to get better every year instead of just giving up and sitting in the hot tub. 😉

 

#2   DANCE CLASS

 

I LOVE LOVE LOVE to dance and am actually a pretty good dancer on the dance floor. But throw me in a class where the steps are choreographed and timed…I’m the one 5 steps behind. There is a major mental block in my head when it comes to choreography. I still can’t explain what it is but I fight tooth and nail to do better. I have been taking dance classes every week for almost 2 years and still struggle through a class but am doing 100x better than my very first class. Just like training your muscles, training the brain is just as (if not, more) important. New brain cells form, stronger connections between them, and better mental activity. Challenging your brain to different tasks and thought patterns, in the long run, help with better brain function and reduce the risk of cognitive decline. Especially as you age, putting your brain through these tests daily is crucial. The frustration and insecurity I used to feel has been replaced with a bit more confidence and a feeling of “just not giving a crap” because I’m having so much fun. I am so grateful for my client, Amita, for encouraging me to go to Broadway Dance Center. It started my love and motivation to succeed in dance class.

 

#3   TRAPEZE SCHOOL

Have you ever climbed up a ladder or looked over an edge and feel your legs quiver and the sensation of falling? That was me every single time I was challenged with height. I hated the feeling and it was sometimes debilitating. My phobia of heights was unbearable and worse part was I had no control over it. So when I came across Trapeze School of NY, I knew I had to take a class. There was just no escaping my fear. A harness is attached to my waist so no reason to fear falling to injury but I still had to climb up a ladder taking me to a platform approximately 50 feet from the ground. Once on the platform, I jump off it and swing back and forth from a trapeze bar. It was nerve racking and so stressful the first 3 attempts but the more I did it, my body adjusted and the less panicky I became. The body is amazing and can acclimate to anything when exposed to repetition. The stress receptors fired up in my brain, kicked me into survival mode and made me stronger with every “fly” (trapeze lingo). I learned to adapt to the climb and the pull of gravity as I leaped off the platform. Slowly, I was able to detach from my fear and feel my body go through the motions. I gained a sense of awareness and began to control my body and mind to perform. I have taken 4 classes so far (and just booked my 5th) and every time I fly I feel more confident. Climbing the ladder is now a piece of cake however jumping off the platform still needs work. But I absolutely love it and have definitely overcome my fear of heights.

 

You may ask…What’s the point? Why should I put myself in such a vulnerable position? Is it worth it? Who cares? Why start at the bottom? What if I never get better?

My ONE answer to you is WHY NOT??? The feeling of accomplishment alone makes it all worth it. Tackle a challenge, supersede expectations, break down insecurity, and manage the self talk and frustration are all reasons to do something you’re not good at. Not to mention the brain gains! Choose ONE thing you’re not good at or something you have always wanted to do but afraid to fail at…and JUST DO IT!! If you put your mind to it, you will achieve it. I would love to hear about your journey so don’t hesitate to email me and let me know. HAVE FUN doing something you suck at! I’ll be cheering you on!!

Posted in Health & Wellness, Try This!

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5 Simple Movements To Do On An Airplane

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Warmer weather is on the horizon and vacations are approaching us. I just returned from an amazing trip to Nicaragua but after 2 full days of traveling, in and out of airports and on connecting flights, my body was aching with tightness and tension. Long haul flights are really tough on the body. Cramped seats, limited movement for hours, terrible posture, and poor circulation all lead to creaky joints and body aches and pains.

Here are 5 EASY MOVEMENTS to do before, after, or during your flight to increase blood flow and keep you loose so you can step off the plane pain free!

#1 SEATED FIGURE 4 (Hold for 20 deep breaths per leg)

Tips: (1) Flex the foot of the leg in figure 4. (2) Keep chest up and moving forward. (3) Make sure hips are even on the seat.

Focus: Relieves tightness in the glutes, posterior and abductor muscle groups of the hips.

 

 

#2 SIDE WAIST & TRICEP STRETCH (Hold for 10 deep breaths per side)

Tips: (1) Place forearm behind the head and keep chin up so arm doesn’t push head forward. (2) Stand up straight and make sure to not rotate the chest. Lean laterally to the side.

Focus: Stretches side waist into outer hip and down side of the leg. Opens shoulder joint and backs of the arms. Increases length throughout the side body.

 

 

#3 FOOT ROLL (Roll 2 minutes per foot)

Tips: (1) Use a tennis ball or TP Therapy trigger point ball. For more intensity, try a lacrosse or golf ball. (2) Roll feet while seated for less pressure. Stand for more intensity. (3) Find a tender spot and stay on that spot. That’s the good stuff you want rolled out.

Focus: Myofascial release of all muscles and tendons of the feet. Reduces foot pain and helps with plantar fasciitis and calf tightness. Helps to increase circulation throughout the foot and lower leg.

 

 

#4 SEATED CAT & COW (Stay for 20 breaths)

Tips: (1) Start the movement from your pelvis (tucking and arching). (2) Breathe with every movement (inhale with cow, exhale with cat or vice versa).

Focus: Increases flexibility of the neck, shoulders, and spine. Also stretches hips, back, abdomen and chest. Movement helps to destress and promote circulation throughout the body.

 

 

#5 STANDING OR SEATED FORWARD BEND (Stay for 20 breaths)

Tips:
Seated: (1) Bend the knees and keep chest on the legs. (2) Relax your head and neck and stretch arms forward and down.
Standing: (1) Bend the knees and keep chest on the legs while pulling yourself forward and down to toes. (2) Shift weight into mid-foot or balls of the feet (3) Use arms to help pull yourself down the legs.

Focus: Stretches posterior muscles of the body (entire back, glutes, calves, hamstrings, and neck).

 

Whether you’re traveling for work or on a vacation, the more time you spend on an airplane, the tighter your body will get. For those longer flights, try to get up every hour or so to stretch the legs out, perform these movements and bring circulation back to the body. Your body will thank you for it!

Posted in Exercises + Tips, Try This!

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Sitting at Your Desk All Day… 3 Stretches You Need NOW!

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Today the average office worker sits at their desk for 8-10 hours a day! And that doesn’t count the time at home on the couch so that can be over 12 hours of sitting in one day. That is an insane amount of time sitting on your butt, more than likely in poor posture and limited movement for hours at a time.

When sitting for a prolonged period of time, a chain of physical problems happen.

  1. Neck and back muscles tense up from holding the upper body up right.
  2. Spine stiffens from the base of the neck to the tailbone that will eventually lead to an inflexible spine. All muscles surrounding and supporting the spine will tighten up, too. Bad all around.
  3. Hip flexors contract and shorten causing stress and pain in lower back.
  4. Tremendous pressure is applied to lower back discs causing compression and possible nerve damage.
  5. Blood pools in areas not being moved and poor circulation or numbness can occur.
  6. Weak and saggy glutes causes instability through the hips leading to shooting pain and less power in every day walking and movement.

Need I go on? This is a great visualization of all the negative effects from sitting. 

 

You’re probably sitting right now reading this blog post as I’m sitting writing it. If you are, then stand up, reach your arms up to the ceiling and take a deep breath in. And let’s do these 3 quick stretches to reset your body.

#1 FIGURE 4 HIP STRETCH (Hold for 15 breaths per leg)

TIPS:

  • Flex the foot on the leg to stabilize the knee.
  • Lean forward with a flat back and keep gaze forward.
  • Sit behind your tailbone so the lower back is not rounded.

 

#2 CAT & COW (Perform for 1 minute)

TIPS:

  • Make sure to breathe during each movement.
  • Position hands directly under shoulders and knees under hips.

 

#3 CHEST OPENER (Hold for 15 breaths per side)

TIPS: 

  • Keep hand in line with shoulder.
  • Stand as close to the wall as possible and keep turning to face forward.

 

Guaranteed this will make you feel so much better. And if done throughout the day, it can be a short meditation to reset your mind, too. Set an alarm on your phone for every 90 minutes to stop your work, get up from your seat and take this stretch break with me. It will prevent possible health risks and physical ailments, which is always a WIN WIN!

Posted in Exercises + Tips, Try This!

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4 Must Do’s After Every Workout

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Your workouts do not end right after your last rep in an exercise. Don’t throw away all the hard work you put into an intense 60-90 minute workout by just going home and sitting on your couch. If you want to reap the rewards, incorporate these 4 essential steps in your post workout routine.

 

#1 STRETCH & ROLL

In any workout, your muscles are in a constant state of tension. Especially when strength training, the goal is to increase the time under tension in your muscles. With that comes tightness and some micro muscle tears which can lead to pain, soreness and stiffness. A stretch after your workouts can help to relieve tightness and increase range of motion. Especially for those who are not as flexible and focus on body building, a post workout stretch is especially important. Myofascial release with a foam roller will help to increase blood flow and circulation while lengthening the muscles and breaking up adhesions and knots. For best results, use a roller first to break up the tissue then go into the stretches. These active recovery methods will help you heal and recover for the next workout.
– These are my favorite rollers to use: Rumble Roller and Triggerpoint Therapy.
– Check out my past blog posts for some great stretches. #1 Hip Stretches #2 Twists  #3 Full body stretches 

 

#2 REPLENISH YOUR MACROS + MICROS

The goal of a post workout nutrition is to replenish your energy storage, increase muscle size and/or quality, and repair any muscle damage from your workout. So the important macronutrients to replenish are your protein and carbohydrate storage. Protein will help to decrease muscle breakdown and repair any damage caused by the workout. Enjoying a post workout protein shake will help with protein synthesis so you can build back your muscles, decrease soreness, and improve recovery. Carbohydrates replace muscle glycogen and aids in the role of transporting nutrients to the cells. Best option for carbohydrates to enjoy post workout would be whole foods (non-starchy vegetables and fresh fruit). Your body starts to rebuild muscle as soon as your workout ends so the ideal window for protein and carbohydrate replenishment would be 45 min to an hour after your workout.

When eating the right foods for protein and carbohydrate, the essential micronutrients should be present as well. Key micronutrients to aid in recovery and muscle building are Vitamins C,A,K,B, and D and minerals such as selenium, sodium, manganese, calcium, potassium, magnesium, and zinc. However if you are not able to enjoy whole foods packed with these nutrients, then taking a multi-vitamin and supplements can help. Specific for post workout, magnesium is important for recovery. Magnesium is considered the “helper”molecule in several biochemical reactions in the body. It helps convert food into energy, to create protein from amino acids, aids to reduce inflammation, helps to regulate neurotransmitters, move blood sugar into the muscles and dispose of lactic acid and over 600 more body reactions. Taking a magnesium supplement or soaking in an Epsom salt bath will help to replenish low magnesium storage and promote faster recovery.

– This is my fave protein powder: Dr. Lipman’s Sustain Plant Protein or Whey Protein.
– My sources for Magnesium: Integrative Therapeutics Magnesium Malate and Calm Magnesium.

 

#3 HYDRATE

Proper hydration regulates body temperature, lubricates the joints, and helps the body function at its peak. When going through an intense workout, we can sweat out over 30-50 oz of fluid. So if you’re depleted and close to dehydration, your body will see signs of muscle weakness, cramping and spasming. Adequate hydration is essential to refill what you’ve just excreted so be sure to not only drink post workout but before and during. Drink 8oz or more of water 30 minutes before your workout, 8oz during, and 10-12 oz after is ideal.

 

#4  PASSIVE RECOVERY

Unlike active recovery, passive recovery is literally doing nothing but relaxing your body and allowing it to heal. Getting a massage, elevating your feet, relaxing in a steam room or infrared sauna, salt baths, acupuncture, cold chambers, ice compression, cold baths, and a night of restful sleep are great ways to recover. These methods allow the body to rest, decompress, reduce inflammation, increase circulation, and rebuild itself so you can heal and prepare for your next training session.

 

We all have fitness goals and are so focused on achieving them but if these elements are not part of your routine, then all your efforts in training and hitting those goals will be twice as hard. Make a checklist for yourself and keep these top of mind. It is just as, if not more, important than your training. Make the time for these “must do’s” so you show up 100% for each and every workout and keep your body healthy and strong.

 

Every body is different. If you’d like to learn more about how you can incorporate these methods and build a specific plan that fits your fitness and wellness goals, send me an email to schedule a complimentary online consultation.

 

Posted in Exercises + Tips, Health & Wellness

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Small Changes That Tested My Comfort Zones

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It probably has to do with Spring…or maybe I’m bored …or just tired of the routine. Not exactly sure what it was but I had this yearning to shake things up. Although my days are never the same, I am a creature of habit and have a very structured and organized routine in place, especially with my diet and fitness.

So to fulfill this desire to uproot my norm, I’ve been working on these 4 small changes the past few months and I am loving it! Not only because I stepped out of my comfort zones but I began to experience all these subtle shifts, mindfully and physically, that affect me throughout my days in a positive way.

 

#1 ENJOYING COFFEE AFTER 10AM

4-cold-brew

 

I’m addicted to coffee and have chosen to never live life without it. That overwhelming need for it really annoyed me. I hated the dependency and the longing I had for coffee every morning. I needed coffee ASAP otherwise I couldn’t function or I wasn’t at my best without it. That is such bull crap. That is the mental state and addiction talking, not the physical body. The morning is actually the worse time to drink coffee because our bodies naturally produce cortisol in the morning. Cortisol is the hormone that wakes us up and naturally carries us throughout the day. So it’s actually counter intuitive to have that morning cup of joe. You really don’t need it to wake you up, instead it confuses the body and will weaken the effect of caffeine leaving you with more of a dependency.

So I started having my cold brew coffee after 10am. In the beginning, it was incredibly difficult but as I stuck with it, I found myself forgetting to have coffee half way through my day and I was pleasantly shocked. When finally enjoying my cup, it became more of a treat rather than a need. There is not one day that goes by without coffee but I can say that I don’t need it to start my day and actually feel more awake during my morning sessions without it.

 

#2 WAKING UP TO A REAL ALARM CLOCK

alarm clock

I used to use Sleep Cycle as my alarm clock and to track my sleep patterns. However the idea of having my phone so close to my head (cancer stories and scares) and recently reading Arianna Huffington’s Sleep Revolution, it was time to banish my phone from the bedroom and actually purchase a real alarm clock. This was one of the best small changes I’ve made. It’s forced me to disconnect once I’m in bed (and not take another glance at Facebook or Instagram) and not check my phone upon wakening. Instead I wake up (to birds chirping and a sunrise wake up light), do some light stretches, take a moment and express gratitude (for having open my eyes to live another day and all my blessings), then get ready to conquer the day. I don’t reach for my phone until I am about to leave my house. Therefore my morning is not cluttered with messages or emails that may seem urgent and don’t compare to having a peaceful start to my day.

 

#3  GREETINGS IN AN ELEVATOR 

elevator

 

One of my Buddhist teachers, Peter Doobinin, always teaches us to acknowledge our aversions and get out of our own way to face them. And how taking certain small steps lead to bigger changes in our lives that in turn connect us to others and humanity. He would always use the example of the awkward quiet ride in the elevator. You step into an elevator (probably looking at your phone) and don’t even glance or acknowledge who you share that space with. So I started putting my phone away, making eye contact with that person, saying hello, and smiling. I have had so many interesting conversations, met so many people, and had such lighthearted experiences that always leave a smile on my face when I step off the elevator. Not only just in an elevator, I try to speak to everyone around me in small tight spaces with the intention of simply connecting even in the smallest way…a smile. 🙂

 

#4  NO MEAT, PLEASE! (At least for now…)

vegetable-powered-nutrition

After listening to Lewis Howe’s podcast interview with Russell Simmons, I began feeling a deeper sensitivity to animals, their slaughter for our feeding, and how their meat pollutes both the environment and our bodies. Plus so many other benefits to not eating meat that I started reading about. I suddenly became turned off by eating animal meat entirely. So there began my pescatarian stage and I’ve been at it for over 3 months. I must admit that I do miss a lean grass fed steak and a juicy burger from time to time but right now, I am enjoying the benefits of not eating animal meat.

Firstly, my hair grew 3 inches in 1 month (I KNOW!) and my skin glows more than it has since I was a teenager. I have had many ask about my skin care products and trust me, there is no secret serum. Secondly, I am digesting all other foods so much better. I don’t remember the last time I felt bloated or had any GI discomfort. I’ve also lost about 5 lbs without even trying. Not everyone will have the same response as I have but this has been my experience thus far. I am not saying that I will be pescatarian forever or even think of going vegetarian or vegan, nor do I judge anyone for eating meat. I am aware of all that meat has to offer. But for now I don’t mind eating meatless and continuing to reap the benefits.

 

I do like things in very specific order and way (so OCD!). Making these changes took some thinking and planning. I had to make sure I could commit and see it all the way through. If you catch yourself saying:

“Nah, I like doing it this way…” or
“This is the way I do it and it works for me…” or
“I need it…it’s just part of my routine.”

…then it may be time to step out of your own way and explore, experiment, and try something out of the norm. Consider making some small changes. Nothing major or permanent but something that will take you out of your normal routine and open your eyes to an entirely different angle of your day that you have never witnessed before. It may after all…be life changing.

Posted in Health & Wellness

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