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frontal plane motion

After a client’s last-minute cancel and realizing James’ account had a comp session last sunday, I gave my own boyfriend a training session. We didn’t end up fighting, which is pretty good as far as trainers training their own significant others go, so I felt like I passed some sort of test and patted myself on the back.

Although the pushup/pullup burpee was not a problem for him (he’s very athletic), when it came to slow, controlled step ups with weights, he fell. Both literally and figuratively. His squat form wasn’t the best either (heel lifted, knees came in), and one legged exercises were hard for him. This is the case for most people, as we live in a world of forward direction (sagittal), overlooking leg exercises (chest heavy guys with chicken leges), and doing those silly seated leg machines, negating the concept of muscle control during gait and ability to control individual legs in an upright manner.

So here’s the lesson: work out all parts of your body and all planes of motion.

  • frontal plane motion- ex, jumping jacks
  • saggital plane motion- ex, running
  • transverse plane motion- ex, ab twists.

One of the most important component in keeping the knee aligned during gait (walking) is the gluteus medius, one of the 3 butt muscles of the cheek. Without it, the side of the hip drops and the knee misaligned.

Here is an exercise that concentrates on the gluteus medius. Step to the Left with your left leg, then follow with your right leg.  Keep going until you’ve done about 15 steps, then repeat going to the right.  You could always combine it with shoulder presses, ball toss, etc.

Focus on walking slow through the heels, don’t drag, always have control. *if you don’t have this type of band, you can use a regular resistance band and hold the handles by your shoulders. Or, use a cable machine and ankle strap.

Back to Blogging

After a month of laser therapy, physical therapy, stretching, massaging, A.R.T, and a realization that the stress fracture lays between me and the marathon… I’m back to blogging.

Reading Men’s Health, I came across an article on organic produce.  The pricier produce labeled USDA organic is atleast 95% organic, meaning  “it’s grown without the aid of genetic engineering, ionizing radiation, or sweage sludge , and without pesticides”.  It’s expensive to have more nutrients and to keep your body clean from chemicals that can affect the brain, immune system and intestine.  Some veggies and fruits are worth the price tag more than others – I can never remember, so I came up with this to remember the 12 things you should buy organic: 

B(i)G PLANKS,  3C’S and a Pear

Bell pepper*sweet, Grapes(imported)

Peaches, Lettuce, Apple, Necterine, Kale, Strawberries

Celery, Cherry, Carrot, Pear

dehydration

The importance of water in the body is vast- it regulates body temperature, keeps nose and throat moist, makes up most of our bodies, and acts as a transportation guide throughout the body.  A mostly water based fluid called plasma creates 55% of the blood, carrying the following around the body:

  • red blood cells- pick up oxygen and delivers to muscles.
  • bicarbonate iron- is the product of oxygen waste in plasma (co2).
  • white blood cells- destroys infections/foregin bodies.
  • platlets- coagulates blood after a cut.

Why is hydration so important? 

Because 90% of the plasma is water, dehydration causes the ‘river’ to become more viscous (think honey vs. water).  The thick blood slows  the delivering capacity of vitals throughout the organs and the rate of exchange throughout the muscles inhibited.  The muscles in work still need the oxygen at a timely matter, causing the heart to work harder and creating a higher heart rate.

Rule of thumb:

  1. Urine should be mostly odor-less and faint in color. 
  2. If you’re thirsty, you’re already too late as that’s your body saying it’s already dehydrated. 
  3. Remember to drink more if you: sweat and drink alcohol.
  4. Water is also in foods: ie, watermelon is 90% water.

happy drinking! (water, that is…)

Color Coding Food

Reading through Women’s Health March issue, I came across an easy way to remember why you should strive to ‘eat the rainbow’.   Here’s a condensed version of the information from WH;

 

  • Green:  fights cancer and blindness.
  • Yellow: heals wounds, slows skin damage
  • Orange: boost immune, oral health
  • Red: fights cancer and aging
  • Blue/Purple: fights cancer and aging, helps cognitive function
  • White: (onions, shallots, garlic)  reduced heart disease risk, increased immune. 

Here’s a link for produce that’s in season- cheaper and tastier.

‘fat burning zone’

For most people, the word ‘heart rate’ makes them imagine the fat burning/cardio chart located on the older versions of treadmills and elipticals. 

Don’t take this the wrong way.  The chart states the lower your heart rate, the more fat burning zone you’re in.  Though true, it does not mean keeping the heart rate low to lose a muffin top. 

At rest, your body is burning fat.  Because fat needs to be oxidized for use, the harder the body is working the higher proportion of glucose (carbs) the body utilizes.  The harder your body works, the more calories it’s burning and that is the single most important thing in weightloss.  Calories in < Calories out, and you’ll lose the jiggle.

220 beats per minute is considered the maximum heart rate for any person. To figure out your target heart range first figure out your 50% of max, then 85% of your max:

(220-age-resting heart rate) x .50 + resting heart rate
ex: 220-24-50= 146 x .5 = 73 + 50= 123, my 50% max

now repeat, using .85 insteaed of .50 for the 85%.

Any time you’re on the treadmill, you should be between 50% to 85%. If you’re not inbetween this range, you are not efficiently improving your cardiovascular system.  I always get the question, “but what if I’m higher than 85%?”.  If you feel good, that’s fine.  But in reality, with a heart rate that high you won’t be able to keep it up for an effective workout.  Unless you’re doing intervals of some sort, but that’s another blog.

split pea soup

A perfect soup to make sunday afternoon for the week. It’s great, it’ll go as a main dish with a sprinkle of ham and toast, or as a side to a salad or a protein. Very easy and very healthy! (alton brown’s recipe)

Curried split pea soup:

*sweat (don’t brown) 1C chopped onion and 1 minced garlic clove with 2 tablespoon butter. add salt.

*add 1 and 3/4 C dried split pea(washed), 5 C chicken stock, 1tablespoon curry powder.

*bring to boil, simmer for 45 min. puree.

plantar faciitis

  • plantar=feet
  • fasci(a)=connective tissue surrounding all your muscles that supports and protects
  • -itis=inflammation

In most cases, plantar faciitis is the product of pronation (when feet turn out).  Pronation is essential in the deccelarating motion of the human body, especially during the landing phase of a running gait or in the loaded phase of a squat.  Though neccessary, when pronation is overdone, the muscles in the feet become stretched, pulling on the plantar fascia which travels from the calcaneus (ankle bone) to your toes, creating stress and inflammation on the fascia.  Another case of plantar faciitis begins. 

Pronation comes hand in hand with flat feet (weak/low arches).  Unable to keep the arch against pressure, the collapsing feet creates added stretch and irratation to the fascia, along with pronating the feet.  If you try putting pressure towards the inside part of the feet where the arch is, inevitably the structure of your ankle will rotate out.   

If you have heel/feet pain that are worst after having sat around for some time and and feels better during motion, you should take precautions for plantar faciitis.  It can be overcome.  Also, to avoid getting this painful injury;

  • always work up to your running distance
  • be close to an ideal weight before doing plyometric type exercises, like jumping or jump roping
  • stretch your calf
  • make sure your shoes were purchased within the last year and fit for you specifically.
  • and ofcourse, if you pronate- do exercises.. which will follow.

If you’re having pain already, try rolling your feet out with a golf ball.  and stretch/roll out your calf religiously.