Do MORE than Survive this Holiday season

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Before you start clicking away, I GET IT!

We haven’t quite gotten through Thanksgiving and Christmas is already on our doorstep.

The once enthusiastic excitement has given way to overwhelming stress resulting from deadlines, expectations and all those fun family quirks that make each family unique.

Our world is moving at a MUCH faster pace than ever before. We value busyness instead of human contact. We are always on to the next thing. We can barely keep up with technology and those expectations? They keep getting bigger.

Trust me, I know…..

But there are a few ways to actually THRIVE and take back the meaning of the holidays.

Ready to feel BETTER when the New Year hits???

Then let’s get going :)

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1. Have a strategy.

Failure to plan is planning to fail after all. So it is a good idea to make a strategy for your Holidays. Know what you (as a mere mortal) can actually take and accomplish. Know your calendar and make sure you have your priorities straight. I think most people endure undo stress during the season because their priorities are not aligned with their values. For example: my number 1 priority is my family. My family needs time with me. Although my job prefers I work more hours and sell more training, I know that would simply break me down and make me inefficient….at work AND at home. So, I honor my priorities and we all win.

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2. Say NO more often.

Often times during this season we can over commit ourselves because we find it harder to say NO. Saying no to things you truly cannot do, truly HATe, or do not have the time to do, can be the change you need in your routine to eliminate most of your stress. Trust me, the world will NOT stop spinning when you say no. People may get a little upset, but that is because they had already assumed you would say yes, and you know what happens when you assume…:) So, exercise your NO muscles this season. Take a look at your priority list and if something isn’t aligning, knock it off your to-do list by saying the simple word NO.

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3. Make some time to workout during the Holidays.

I’m going to give a little advice with this one: be flexible when it comes to your workout routine. If you normally hit the gym in the evening, maybe try getting a workout in early morning or during lunch. The holiday season is usually jam-packed with parties and festivities and NOBODY like a bah-humbug who complains about missing a workout for a function. Plan ahead and be flexible. Consider shorter workouts OR even combine body parts and shorten your rest periods to speed it up a bit. If you’re struggling to get to the gym as is, don’t set yourself up for failure by expecting too much. Check out my FREE WORKOUTS  that you can do in a faction of the time at home (to be posted on the site in the New YEAR, but click the link to get them now). If all else fails, grab a walk or jog. OR you can join me in a little self challenge I am having for the Holidays: I am committing to a little yoga everyday AND a minimum of 200 kettle bell swings a day. You can break it up however you like. And if you’re unfamiliar with the SWING, click the link to learn more.

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4. Do something GOOD.

There’s a lot that can be said about that feeling during the Holidays that just makes you want to DO GOOD. You can volunteer at a local soup kitchen, adopt an elderly neighbor for the Holidays, collect toys for a toy drive, OR join a local church for plenty of opportunities to DO GOOD. Check your calendar and availability and then find the right fit for you.

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5. Finally, be GRATEFUL.

I know it can be a bit cliché, but digging deep for the things that make you grateful is a great practice in stress relief. Take a moment each day to find ONE thing you are grateful for. It can be family and friends, your job, material blessings, health, or even the fact that your latter didn’t burn your mouth this morning. Gratefulness comes in ALL shapes and sizes, so don’t be afraid to think outside of the box :)

In closing, I really do with you and yours a Happy Thanksgiving and a very Merry Christmas. I hope your hearts get filled with joy this season and I wish you all the best in the New Year.

If this is your first time to the site, feel free to browse around. There are all kinds of recipes and free workouts here to get you through whatever you may be facing. AND stay in touch because there will be some exciting happenings around here in 2018 :)

xoxo,

Michelle

 

Move-meant: Part 2

Welcome back to Monday people!!!!!!!

Hope you had a great weekend :)

Today is your lucky day!!!!

Why?

We’re tackling rest day in the second post on recovery and mindful movement!

I can almost feel your excitement……

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Rest days tend to be the most under utilized and misunderstood days in you program. They are also some of the most important…..

You know what time it is??????

SCIENCE!!!!!

science meme

Alright, don’t check out on me yet….this is good and I’ll be quick ;P

When you workout you are tearing up your muscle. That’s the only way that the muscle can release the ATP needed for energy AND it’s the only way the muscle can adapt to loads placed on it. This is true for both strength training and cardio, however strength training places a larger load on most muscles (don’t tell my calves that since they are more heavily loaded running). In order for the muscle to fuller adapt and be able to take on a heavier load the next training session, the muscle must be given adequate rest time to repair.

What does this translate to?

  • Don’t train the same body part repeatedly on consecutive days.
  • Give the muscle 24-48 hours to repair before hitting it again.
  • Utilize some of the recovery options in the previous post.
  • Pay attention to your body! If the muscle is still tender, let it rest and don’t weight so much next session.

Failure to recover will impede optimum muscle growth. That’s science.

Back to rest days….

Rest-Day-meme

One of the most common misconceptions about rest days is that they are days of complete immobility. Not true.

Rest days should be days to help further recovery and mobility.

Here are some ways you can implement well thought out rest days:

  1. Sign up for a yoga class, BUT make sure it will stretch and flow….some yoga classes are another workout in and of themselves.
  2. Foam roll!
  3. Stretch it out while you Netflix.
  4. Take a slow walk. Change your music to some slower jams or go sans music and just look at the sites.
  5. Go for a nature walk or hike, especially if you don’t have leg day the next day.
  6. Remember, rest days are NOT cheat days.

How many rest days do I need?

rest day second

This is where paying attention to your body is the biggest payoff.

Most people just starting on a strength training program do well with a 2/1 working to rest split. Some people prefer to check in for workouts Monday through Friday and rest on Saturday and Sunday. Some advanced athletes prefer an 8 day split, with a rest day every 8 days. Personally, I lift for total body 3 days a week with a cardio/mobility day between and I always take Sundays as my rest day (and sometimes I am totally immobile).

There is no one magic formula for everybody, so check for signs of needing rest.

Do you look forward to workouts?

Are you dreading every single workout?

Are you tired all day long?

Do you have trouble sleeping?

Is your appetite/cravings totally out of control?

Are you progressing in your workouts (i.e. upping the weight, reps, or taking the harder variations)?

Chances are, if you feel physically stuck, you need a good recovery day. So, book it, enjoy it, come back stronger.

Always moving,

Michelle

 

Move-Meant: the importance of recovery and meaningful movement

Happy Monday Morning!!!!!!

In my neck of the woods, we woke up to much cooler temperatures….which meant a much stiffer hip during rehab this morning :) But it was completed none the less.

quads on fire

Anyways…..

Today marks the first post in a short series about recovery. Now, don’t get me wrong, I do NOT get recovery right every single time…but I DO know the importance of recovery and how many body systems are involved in true recovery. So, let’s dive right in.

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Let’s get the layout and ground rules for recovery set up first:

  1. RECOVERY refers to recovering from a certain aspect of your lifestyle, preferably an active one. In other words, if you’re still on the couch about working out, skip to a different post :)
  2. You can utilize many things in RECOVERY, including foam rollers, bands, balls, yoga (the right kind) and even diet (oh yes!).
  3. RECOVERY involves more than just lazing about….I know, I am as shocked as you on this one. Most of my “recovery days” have always involved Netlfix binges…who knew????

The act of recovery is utilizing meaningful movement to de-stress and decompress the joints and soft tissue of the body. That’s a pretty broad explanation of true recovery. I like to take it a step further and implement mindful movement AND anti-inflammatory diet practices to rid the body, mind, and gut of the excess stress that can keep us feeling tight and pent up in our own bodies. Today, I’ll be listing some great forms of recovery, giving a comprehensive recovery schedule, and making sure you leave with some good resources.

TYPES OF RECOVERY:

  • Foam Rolling. When done correctly, foam rolling helps to manipulate soft tissue (aka, muscles and fascia) and alleviate pain, plus it’s cheaper than a massage. If you’re new to the roll, I suggest purchasing a soft roller and working your way up to the big boys. Here are videos for foam rolling the Upper Body, Lower Body, and an all over foam roll for active individuals. Consider foam rolling before and after activities OR in the evening when you are watching your favorite show.
  • Stretching. Stretching can help to elongate the soft tissues, tendons and ligaments surrounding the joints. The key is to not overstretch. So, pay attention to your body and go for a stretch in the belly of the muscle. I have an easy full body stretch here.
  • Yoga. Yoga is more than stretching and is requires ZERO flexibility to get started. Yoga puts your joint through their full range of motion and helps the skeletal system to realign for more efficient movement. If you have NEVER done yoga, I recommend seeking a qualified teacher/class to get you started. If you have a little knowledge, Morgan Day Cecil is my fave yoga girl of the moment.
  • Massage Therapy. Manual manipulation of soft tissues helps to decrease tension AND helps to force stress induced toxin build up out of the body. In order to keep massage more budget friendly, I suggest seeking a massage school close to you. New therapist need  hours and are often very attentive to your needs.
  • Ice baths and Epsom salt baths. Both of these help ease soreness. If joints or inflammation are your main concern, go for an ice bath (exactly what it sounds like). If soreness is your gig, a 20 minute soak in some warm (not too hot) water with about 1/4 cup Epsom salts should do the trick.
  • Diet. If you suffer from chronic soreness or inflammation, I would suggest checking your diet. If you’re unfamiliar with this process, feel free to contact me in the form below and get started with a diet profile review. Often times, many issues in the soft tissue and joints can be a reflection of what if going on in the gut (more on this in week 3).
  • Active Rest. respect active rest days by scheduling out actual active rest. You can take a walk, go for a light swim, enjoy some time at the beach, attend a yoga class, etc. Even if you’re sore, move with a mindfulness and the soreness will dissipate over time. The human body CRAVES motion.

I know it can be a lot to soak in, but recovery can be the missing link to fast tracking your results ;)

Weekly Recovery Schedules:

  1. Foam roll 1-2x per day, around workout.
  2. Stretch post workout for 5- 10 minutes, more in the evening if you are sore.
  3. Schedule a massage once a month.
  4. Use Epsom salt and ice baths as needed.
  5. Implement an anti-inflammatory diet for at least 3 weeks.
  6. Schedule at least 1 active rest day into each week.

Happy Recovery Trails!!!! And keep me posted on how you do these next 3 weeks.

How To Find Motivation When There Is No Finish Line

grumpy cat motivation

Eyes on the prize.

You wanted the extra TWO days of vacation more than you wanted the double fudge brownie. You needed to win the office Biggest Loser challenge more than you needed to go to happy hour with the girls. You baked extra chicken breasts on the weekend, walked on the treadmill while you caught up on Scandal and said no to your husband’s offer for dinner out on Valentine’s Day because SOMEONE (grrr) decided the office weigh-in should be February 15.

You persevered and you did it! You won!

With that extra time banked for a much need family camping trip this summer, you breathe a sigh of relief and enjoy a salted caramel truffle from the heart shaped box your husband surprised you with. (He’s not very good at following instructions.)

Tuesday arrives and you drive right past the gym on the way home. You know you should keep up with your routine but you need to catch up on the laundry. When you get home the last of the chicken is gone, everyone is hungry and no one wants to cook. How about pizza?

The slippery post challenge slop has begun…

The thrill of a big goal is often a POWERFUL motivator but even the most determined competitor takes time off. How do you stay true to your healthy habits when the pressure is off and there isn’t a prize on the line?

Motivation is overrated. It’s all about staying COMMITTED.

That’s the real secret to a healthy and happy fit life.  Challenges, competitions and races can be a part of what keeps you committed as long as you go about it with three very important things in mind.

Connect to your big picture goal.

Whatever kind of competition you choose to participate in you have to connect it with something that lasts longer than 30 days (or however long the program lasts). Take a step back and figure out what the ultimate goal is. Create your Fitness Vision – a picture of your ideal self in five years. Paint a vivid picture of your life, what you’re doing and how you feel. Then make it concrete by writing it down, creating a vision board or drawing a picture.  Use your fitness vision as a guide to create healthier habits that you can sustain as well as help you hit the mark for the short-term goals you’ve set. If you see yourself running a marathon you need to make sure your training plan not only builds your base but also helps keep you running injury free long term.  Starving yourself to win a pot of money in a four-week weight loss challenge won’t help you keep muscle you might want to hike the Inca Trail.

It’s not always about winning.

 Entering a contest or challenge doesn’t always have to be about the big prize. It can be about getting inspired by a group of other women pursuing a common goal. If new workouts and meal plans or coaching support is being provided take it and learn all you can! Use these tools to examine what you’ve been doing and figure out what “healthy habits” might actually be holding you back.  For example, fruit is great but you can overeat anything.  A new plan might make you shift to more vegetables with less fruit. It’s a simple and sustainable change but one that can reap positive benefits on your physique and health numbers.

Don’t swing to far one way or the other.

If you are super competitive and the WIN is what gets you going, be careful not to set yourself up for future failure by going to the extreme. The boomerang effect is a powerful one. You may want to skip the wine after dinner a few weeks before the big finale but cutting out EVERYTHING that makes you happy will only make you crave it more. Pick one thing you love and have a bit of it without guilt. You can find many ways to get your chocolate/salt/pasta craving without going overboard. I love a good protein mug cake to get my chocolate fix without a sugar crash and burn. However, that doesn’t mean I won’t occasionally have piece of dark chocolate with my tea too. I don’t have it every night but I also have never made it completely off limits, even when I am trying to lean out for a photo shoot.

If these tips aren’t enough to help you stay committed, maybe you need a full time coach. Better yet, maybe you need the tools to help you become your own coach. I invite you to take a look at my new book, Motivation Is Made Not Found, to find more tips like these to help you make your own motivation whenever you need it. It’s a collection of my best essays on motivation and a blue print to help create your motivation daily and stay committed. It’s on sale till February 29 so don’t wait till the next office wellness challenge to check it out!

If you are ready for the next competition or challenge, I am pretty sure Michelle has an idea or two. ;)

MotivationIsMade720

 

About Pamela:

Pamela and I met at Idea World many moons ago and connected view our shared introvert habits. She has been a blessing and joy to my life, adding value every time we speak. She keeps a wonderful blog: www.thrivepersonalfitness.com filled with up to the minute tips about real health and fitness. She has a passion to help other women realize their true potential and love their bodies by harnessing the power of fitness and nutrition.

You can find Pamela on Twitter, Facebook, Instagram, Pinterest  and  YouTube

 

 

 

 

Because I’m APPY…..A look at some notable apps to help you reach your health and fitness goals.

BTW, you’re welcome that the Happy song will now be on repeat in your head all day long.

This blog was written by request :) What apps do I use to stay on track and what apps do I find notable for reaching health and fitness goals?

Great question! Let’s dig in shall we?

1. My Fitness Pal. Should you track your food? Only if you want to reach goals. I have been tracking food for years (and used several apps) to reach both muscle gain and fat loss goals. Once you do it for a while it does become a habit. MFP is extremely user friendly and even remembers your meals. You can save foods or entire meals if you’re like me and tend to eat the same thing over and over again. The FREE version allows you to set your macros (to a point) and set goals for yourself. Word to the wise: Don’t put your exercise in until the END of the day since MFP will recalculate your macros based on caloric burn. By the way, I don’t trust that it knows how many calories I burned…..  Runner up: My Macros (GREAT for bodybuilders/competitors) and Lose It (though most is NOT free).

MFP

2. A-Note. It seems odd for a fitness post, but hang in there. I keep my to-do list on my phone because my phone is always there. A-Note allows you to keep a detailed to-do list all the way up to your goal for the whole year! Want to lose 50 pounds? Your daily to-do better be pointing you towards that goal.

3. Tabata Pro. Not all of my workouts revolve around reps and sets at the gym. I LOVE Tabata Pro (there is a free version, but not quite as good). TP allows you to set your rest, work and preparation times and you can play any playlist through the app. I don’t know about you, but I cannot workout without music….it’s physically impossible. This app is awesome for all the FREE workouts I have on the blog.

4. Inspiration: I’m not going to lie; I use Instagram for inspiration a LOT. Be careful who you follow and make sure that they are making life brighter. Pinterest is also a great source of inspiration, but be warned; it can also be a HUGE time sucker.

 

Notable APPS:

  1. Nike Training Club.    NTC       This is marketed to women, but fellas can enjoy it too! I do use this app during the off season to help with cardio. You have access to loads of different workouts and you can track what you have done. As you complete workouts you receive badges and prizes like smoothie recipes and all-star workouts. You can also play your music through the app and set up daily reminders so you stay on track.
  2. Nike Running.     Nike Running             You don’t have to have the fancy shoes to make this one work. Just wear it with you on your run. You can friend people in your virtual space and even challenge them to running games. It keeps an accurate record of runs that you can go back and check out as well so you can celebrate the small victories along the way. It also has options to join a training program for your first 5K, 1/2 marathon or full marathon. Get trained by the trainers who know running.
  3. The Fitness Games. This one seriously rocks if you’re the type who likes a challenge or needs to be held accountable for workouts. You gather virtual friends (or real friends) and issue and participate in fitness challenges. The large database makes it easy to incorporate challenges that will suite any fitness level. Have some buddies sign up and get motivated to MOVE.
  4. Map My Fitness and Armour 39. This is Under Armors answer to Nike :) These apps can work together with the Armour 39 wearable device. Map My Fitness can also be run without it. It can be a little more costly, BUT you get a more accurate reading of calories burned, heart rate and even your WILL. The device actually measures how hard you work during your workout.

 

Hopefully, any number of these 8 apps will get you moving towards your next goal. Remember, in the digital age all the information you need is right at your fingertips….

 

Now I want to hear from you!

Do you use any of these apps and how do you like them?

Are there apps not mentioned that you enjoy?

Put your response in the comments below and let’s talk about it!

 

As always, have a healthy day :)

 

It’s Heart Health Month!

Today, we are revisiting a post I wrote for our local paper a couple of years ago. The facts still hold true and these are the hearts that are so often forgotten…..

Have a Heart

            In this month dedicated to healthy hearts, let’s not forget the smaller hearts around us….the kids. Now you may not have children residing with you anymore, but chances are strong that you do have grandchildren, godchildren, nieces, nephews, honorary children, or even neighbors whose lives can benefit from a little extra caring. Most parents and guardians give little thought to the food and lifestyle choices of the younger ones in our lives. The truth is that we need to pay particularly close attention to the details in order to help this generation lead a fuller, longer life. The Center for Disease Control issued a statement in 2010 that this generation of children (infants to 18 year olds) would be the first generation to suffer massive physical illnesses and not outlive their parents. I understand that’s a really strong statement; however, the CDC bases this statement on the number of overweight and underactive children in our culture. You see, now most children eat a diet primarily consisting of easy to obtain junk food and they park in front of the TV for hours on end. The good news is that the children in your life do have a chance if just a few changes are instilled.

Let’s tackle movement first. Children mimic what they see on a daily basis. So, it stands to reason that if they see you moving about, they’ll be more apt to do it as well. Your attitude towards physical fitness plays an important role in children’s future health and wellness. Set a maximum time limit for watching TV or playing video games. In our home, TV and video games are a no go Monday through Thursday. They aren’t allowed so that more time is free for moving, playing, cleaning, and other activities. My kids are also very fortunate to spend time with me at the Y. There, they can join in the classes or play games with the highly trained Kid Care staff, as opposed to just sitting there watching movies and playing video games. Set aside some time during the week to go for a walk, visit a park, or even play indoor games such as charades or Twister. Put on some music and challenge your kids to a funny dance off. If you’re lucky enough to have a Kinect for the Xbox I do support use of this system in moderation and have written a professional take of the product on my blog at www.michellecfitness.com

The challenge for your family’s physical fitness this week is the park challenge! Super easy and the City of Baytown has over 40 local parks to choose from. The best part? It’s 100% free! So, once you find the park for you, challenge your family to a relay race and get going!

  1. Run the perimeter of the park 3 times.
  2. 10 incline pushups (feet on ground, hands on bench).
  3. 10 jump squats (squatting low and then jumping as high as you can, catching yourself in a squat)
  4. Monkey bar madness!!!!! Yep, go across on the monkey bars and have a good laugh
  5. Bench step ups (10 on each leg)
  6. Triceps dips (sit on bench with fingers facing forward, then dip your seat towards the ground and press through the back of your arms to come back up)
  7. Run around perimeter again, sprinting as fast as you can!
  8. To amp it up a bit, have your kids on the lookout for challenges too. Just remember to approach this workout with an open mind and a sense of humor.

Most of us know that children can be notoriously picky eaters.  It takes a little time to expand the palette so don’t give up! Keep offering new foods, and make sure your attitude about healthy eating is in line with the attitude you want your kids to have. Remember, they mimic what they see! Here are some tips from the American Heart Association on tricks to dealing with picky eaters:

  1. Start by introducing healthier elements into foods that your child already likes. For example, offer blueberry pancakes, carrot muffins, fruit slices over a favorite cereal, chunks of bell pepper in a potato salad, or shredded veggies over rice.
  2. Include your kids in the prep work. By being involved in grocery shopping and food preparation, your kids will have more ‘buy-in.’ If they feel some ownership over the meal, they may be more likely to eat it.
  3. Don’t buy unhealthy foods. Out of sight, out of mind. If the chips and cookies aren’t around, your kids can’t eat them. They may resist at first, but when they get hungry, they’ll start munching the carrot sticks. Keep healthy foods on hand — 100 percent juice instead of colas or sugary drinks, and a bag of apples instead of a bag of chips.
  4. Schedule snack time and stick to it. Most kids like routine. If your kids know they will only get food at certain times, they’ll eat what they get when they get it. Try to have snacks incorporate two food groups. For example, offer cheese and whole-grain crackers or apple slices with low-fat yogurt or cottage cheese.
  5. Have healthy finger foods available. Kids like to pick up foods, so give them foods they can handle. Fruit and veggie chunks (raw or cooked) are great finger-food options.
  6. Repeal the “clean your plate” rule. Kids know when they’re full, so let them stop. Overeating is one of the major reasons we get too many calories.
  7. Encourage kids to “eat their colors.” This game works well with younger kids. Food that’s bland in color often also lacks nutrients. Eating a variety of brightly colored foods provides more nutrients in greater variety.
  8. Don’t cut out treats altogether. Think moderation. A scoop of ice cream or a serving of Oreos is all right occasionally. If you cut out all the goodies, your kids will be more likely to overeat when they do get them. Make sure to moderate the treat consumption.
  9. Veg out at the dinner table, not the TV. Eating in front of the TV is distracting, and kids may not notice that they’re full because they’re wrapped up in the show. Eating as a family is a great time to catch up.
  10. Be a good role model. The best way to influence kids is by example. Don’t expect them to eat spinach if you won’t touch it.


Be sure to allow children the freedom to make their choices, but within the ranges you set for them. Get the junk food out of the house and limit play time with the electronics. Put these practices into place little by little and you will notice a happier, healthier family.

As always, feel free to catch me at the Y or email me at michelle@michellecfitness.com

In health and fitness,

Michelle Carlson NASM-CPT, CES, Youth Training Specialist

heart health month

Check out the STORE for great options on improving the health of your ticker.

If you live in the Houston area, I will be leading a walk/workout THIS Thursday at noon HERE: Burlington Coat Factory 16311 FM 529

 

How FiveFingers Got Me Back on My Feet

I’ll never forget the exhilaration I felt the first time I ran in my Vibram FiveFinger shoes. My feet felt almost as light and cool as if I were barefoot. Yet I could tread on concrete without pain.

Because my heel wasn’t protected by a thick sponge of plastic, I struck the ground with my forefoot. This reduced the jarring on my knee, so I was finally able to overcome runner’s knee (patellofemoral syndrome), the nagging pain under my left knee cap that had dogged me since college days.

I soon learned the downside of this kind of running. My calves were weak from a lifetime of heel strikes, and they cramped up when I ran up hill. For months this new pain stopped me from running. When my calves recovered, I’d try again, get carried away by the exhilaration, and hurt my calves again. It was more than a full year before I could comfortably and consistently run in FiveFingers the same distances I had run in traditional shoes.

Many people don’t find that struggle worthwhile. In fact, some got so frustrated they successfully sued Vibram.

Research on barefoot and minimal shoe running has been mixed.

Some small studies, including one of runners on the Harvard University cross country team support the practice.

But a new Army study suggests that lots of people — or at least the average soldier — won’t prevent injuries by avoiding heel strikes.

They found that 15% of the non-heel strikers and 18% of the heel strikers had reported injuries, but the difference was not statistically significant.

Making the Switch

I wonder if some of the minimal-shoe runners in the Army had an experience like mine, getting pain in their calves or Achilles’ tendons when they first try it. If so, this would be reported as an injury for the purposes of the study, which would explain why there were similar numbers of injuries in both groups.

Also some shoes marketed as minimal aren’t really, and runners may get worse injuries by continuing to strike with their heels while wearing them.

Irene Davis, director of the Spaulding National Running Center at Harvard recommends this list of true minimal shoes.

For those who do want to cast off their big-heeled shoes, Davis recommends a careful program of strengthening exercises.

And it turns out that Maj. Bradley Warr, the lead investigator for the Army thinks minimal shoes could be right for some people. He just doesn’t think the Army should impose a new foot-strike pattern on its soldiers.

“There are a large number of people with injuries who have corrected by changing their running style,” he told me. “It’s just got to be slow and easy, a little bit at a time.”

If you are running without injury now, you probably shouldn’t make a change. But as Davis pointed out, you might learn something about your own body by walking around (and maybe running just a tiny bit) barefoot, touching the world with your skin.

Maybe one day I’ll cast off my Vibrams and learn to run with naked soles.

A certified personal trainer in Oakland, California, Laird Harrison writes about sports performance and injury prevention at SportsWithoutInjury.com.

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5 Moves to a Better Butt

Everyone wants a better butt, no buts about it! These five exercises will help you build a pro-level posterior.


    by
Chady Dunmore

 
Dec 10, 2013                                                    


Let’s get one thing clear: It’s all about the bum. Sure, built biceps fill out a shirt and six-pack abs are the prize of every beachgoer, but the back is where it’s at. A bodacious booty is essential to a good physique and not just for stage-bound fitness contestants. Everyone seems to want a great bum. Photos of posteriors flood the Internet and are often the most viewed and “liked” body part on social media. There’s just something magical about a beautiful butt!

“How do you get your butt like that?” is the fitness question I hear the most. And before you say it, yes, genetics play a part. Just like a pretty smile or clear skin, there are people born with a genetic booty advantage, but that doesn’t mean it’s impossible to improve your glutes. Women often turn to cardio to “get a butt,” but the clear path to a better booty doesn’t go through the treadmill or the elliptical. Instead, start with weights.

Throwback Thursday!

This is one of the first videos I ever filmed :)

It holds a special place in my heart as it stars my adopted older son LOL

Amp up your pushups for a sculpted upper body

Workout Wednesday!

Throw back to a couple of years ago with a total body ball routine.

Perform 10-20 reps of each move and run through 3-4 times for a great toning workout. Pull it all together with a good warm up and a nice jog/run afterwards :)