|Posted on April 4, 2019 at 2:35 PM||comments (0)|
It may be a bit odd that I really don't like coffee. I grew up with the smell of it every morning. I was a Minnesota farmgirl, and we always had coffe breaks. It was best to have coffee breaks at Grandma's, becuase she would also have "a little lunch" like a brownie or some sort of a bar to snack on with the coffee. As a youngster I passed on the coffee, but delighted in the treats. Now as an adult living in Wyoming, I am just finding out about a Swedish tradition called Fika.
Fika means coffee break. To just have a delightful warm beverage and socialize with people you want to talk to is just good for the soul. So I have decided to create my own version of fika. I am learning how to make coffe, again, providing snacks of all sorts and inviting you to come. This is a great time for me to catch up with you, for you to ask me any questions. Its a good time to get recipes and food ideas from me. Gain new ideas for your coffee. Bring a friend and enjoy. I am not a coffee shop so you will have to excuse my trial and error, but I do hope to have some good recipes as well as feature some good snack places in town.
Always remember that you cannot pour from an empty cup, so follow me on Facebook to find out when the next Fika will be and what wonderful snacks will be available. You are important, and taking care of your body, mind and spirit is a necessity.
If the weather is starting to bring on some spring fever and you are interested in adding coffee to your smoothie, try this. Don't forget to post in the comments, how you like your coffee best.
|Posted on August 14, 2018 at 3:05 PM||comments (0)|
Fall sports are officially underway! It is so exciting starting fresh and getting back to the grind. But fall sports can bring some risks as well. Regardless of your athletic level, you need to make sure you are prepared. This season can bring rugby, football, soccer, golf, volleyball and others. Many outdoor sports and some indoor as well. Here is what needs to be on your list to have a healthy, strong and fun season.
1. Make sure your physical is updated with your physician. You may feel this is only for youth athletes, but getting a physical can prevent many difficulties before they are an issue and many times before you realize there may be a problem. Everything from heart issues and kidney function to diabetes. It has saved lives.
2. Drink water and stay hydrated. Regardless if you are practicing indoors or out, a minimum of 8 glasses of water a day is needed to be consumed. This is pretty general and needs to be tweaked individually by location and how much you sweat. Your best bet is to ( in addition to the 8 glasses) weigh yourself before and after each workout. Drink one cup of water for each pound lost. This will prevent dehydration during warm weather, prevent heat illness and keep your body ready the next day’s workout.
3. Know when to also drink electrolytes. Water keeps you hydrated and is very important especially if you have been in the heat or working out for less than an hour. However, if you have been working out in practice or competition for more than an hour at one time you need to replenish electrolytes. There are several drinks to choose from and each is formulated just a bit different. Some can cause stomach upset, so there could be some trial and error till you find a drink that meets your need. Or just drink what your athletic trainer is serving that day!
4. Timing of meals can be important. I am not talking about what you should eat right before competition but making sure you are refueling for the next day. By eating within an hour after your workout you can replenish your energy stores for your workout the next day. This allows you to perform with the same effort each day. In addition this also allows your body to make sure there are enough building blocks available to repair any damage (microtears) from your workout. This can prevent overuse injury.
5. 7 hours of consecutive sleep. This is an average of what most people need and for competing athletes it is very important. Having a set sleep schedule puts your body in a functioning rhythm and allows your body to reset, refresh and heal from the the day before. It helps the brain to function properly. When we get out of the proper rhythm, fatigue can set in at the most inappropriate times. This especially important for those athletes that travel long distances, across times zones or have long flights that can also cause jet lag.
I hope everyone is ready for their upcoming season. Stay healthy! Be Strong & have FUN:)
|Posted on August 1, 2018 at 12:30 AM||comments (0)|
1. Fitness assessment. This allows the both the client and the personal trainer to know where the start point is, what needs to be worked on most. Once you have a good start point, then we can more easily determine goals both short term and long term.
2. Correct dysfunctions. Corrective exercise lets us lengthen short tissue, inhibit overactive muscles, stimulate the underactive muscles and integrate the whole body to work properly as it should. Sometimes we have had a dysfunction for so long we don’t even notice it until it gets pointed out or after it becomes painful. But correcting the imbalances will prevent injury and support your goals.
3. Program designed for your goals. Every goal has its own solution. Moving more and eating less is a great philosophy to start losing weight, but think about adding specific programming to that. You would be of fire! Endurance, Strength, Hypertrophy all have seperate programming, so once you have your goals set your personal trainer can design a program that will lead you safely and effectively to your goal.
4. No plateau. Hitting a plateau can really be a tough one to go through. However, there are ways around the dreaded plateau. By using the Optimum Performance Training Method™ we can change the variables that your body quickly gets used to. By using a varied system the body will always have to change and adapt.
5. Online provides easy convenient scheduling. Scheduling is always an issue when it comes to working out. Look at your schedule, see what times will be best for you and schedule your workout! By using the programming and videos provided, you can get a professional workout anytime of the day.
6. Online provides training at a location of your choosing. I love to work with everyone, but I just can’t be everywhere. So if you are not a member where I work, this is no longer a problem. You can work out at home or any gym of your choice, with my professional programming. This can also keep drive time down.
7. Personal trainers keep you on track. By finding your starting point and having realistic goals we can keep you on track. If you are not meeting your goals we always have a solution. By monitoring your exercise programming and logged nutrition we can easily find what needs to be tweaked instead of playing the guessing game. No need to quit, because its not working!
8. Personal trainers are a great way to stay accountable. If you don’t have anyone to report to about how the program is going, it can be easy to let it slide to the back burner. By checking in and having someone you can ask your questions to, you will much more likely to stick to the program.
9. Personal Trainers are mythbusters. There is so much information out there that it can be super difficult to sift through it all, know what pertains to you, what is unimportant and mostly the information that just is not true. It's nice to have someone by your side that can keep you on the right path and keep your eye on the prize. Myths can easily help you sabotage your goals without you even knowing.
10. Personal trainers are awesome! Yup, I said it! Personal trainers are awesome. It is just always great to have someone in your corner believing you can do things that are out of your comfort level. Things you may be were not sure could be possible. You have to be dedicated and committed, but I don’t let your self doubt in for a second. You can do this, I know you can!!
|Posted on February 19, 2018 at 4:00 PM||comments (0)|
I have been seeing much chatter about the topic of icing injury lately. Being an athletic trainer for several years, I am probably pro icing as well as the whole R.I.C.E. principle. I have blogged about R.I.C.E. in the past for acute care. But of all the things I have seen, I will always remember being a student athletic trainer at the high school level. One of the boys basketball athletes had a moderate ankle sprain. Our protocol was R.I.C.E., but as I have his swollen ankle elevated and activated the Cryocuff, the coach comes in and tells this athlete to “put a warm sock on it and walk it off!” All I could think at the time was “Man is he off his rocker! Good thing the trained ATs are here!”
So am I (or you) practicing evidence based medicine? Was the coach off his rocker or smarter than the medical professionals I learned from? Here’s the scoop!
I first learned of the inflammation process (and the histology of it) in college. Every place I have ever studied, has emphasized to enhance the body’s own healing process, create a positive environment for your body to heal itself. Inflammation is the first response your body produces when something is wrong and healing needs to begin. It is generally marked by redness, swelling and pain. It has two main purposes 1) to tell you to stop (so you do not cause any further damage and inflammation) and 2) to send healing chemicals your body needs to begin repair. No one wants to stop this process, nor can we.
Cryotherapy is a modality of cooling the body using various forms of water ( and ice). It causes vasoconstriction as well as acts as an analgesic. Just like any other modality, it is best to understand how it works as well as indications vs contraindications. Using different forms requires different variables. Different forms can consist of an icebath, real ice vs chemical ice or a machine like the Game Ready or Cryocuff. Timing of each will depend on the body part being treated, the stage of the injury and the form of cryotherapy being used.
I have not personally seen any athlete directly harmed from this modality, but you do need to be cautious as I have heard of athletes that have had cold placed over superficial nerves. That is not really a good idea. I have also heard of cases where tissue damage was avoided due to the use of cold modalities.
Ice is not a cure and does not prevent injury. It reduces symptoms so that we can break the pain/swelling cycle and move forward in the therapy and healing process. I don’t doubt that ice can be overused in a busy athletic training room, but we all know that the inflammation will not resolve until the source of the inflammation is removed regardless if it is trauma, allergy or poor mechanics.
Use ice as needed to relieve the symptoms of inflammation. I was not able to find any modality that stops the inflammation process and I do feel that managing a situation to relieve pain or excessive swelling is treating an injury responsibly. While the body is amazing, we do need to be responsible and not let inflammation get into small extremities/digits due to gravity, enhancing further soft tissue damage. When treating an injury or working on increasing your performance do not be afraid to find the science of that particular modality. See what the research says. Most modalities need to be used responsibly and as a tool to assist recovery. These modalities on their own or not within the specified parameters for the timing and injury type will not be as productive. Balance is always necessary.
|Posted on February 16, 2018 at 12:30 AM||comments (0)|
It is no secret, movement is my favorite. I have been studying it for 20 years. Movement is amazing. It can be easy. It can be difficult. It can cause pain or completely relieve it. Through the study of motion, I have seen connections, that while staring me in the face, I couldn’t always understand.
My most recent adventure has taken me to California. It's been so long since I have traveled much, that this was a wonderful journey for me. I have been watching health care, sport performance and the general art of human movement evolve. Our vision seems to be starting to expand in a positive way. I have been on a path of investigating better methods of reducing pain, promoting proper mobility and just having better outcomes regardless of goal. Some of this comes from working with my son, who has seen several doctors that were stumped, stuck and were completely unsure, unable to help him to reach his goals. It's just hard to hammer in a nail when all you have is a screwdriver. I then came across thehttps://www.anatbanielmethod.com/about-abm/neuromovement-2" target="_blank"> Anat Baniel Method Neuromovent®. She is able to use her techniques for special needs children, elite athletes, aging adults and those with pain. Getting the chance to meet her and learn from her was amazing.
I always find it interesting how disconnected we all are. Disconnected from others, but also from ourselves. As I work with clients I bring about awareness to their body and oftentimes remind them that they are one body, one person, one unit. Just as I remind my clients that you cannot separate your joints and extremities from the rest of your body, Anat reminds us the same is true for the brain. You cannot separate your brain from your body or vice versa. One cannot exist without the other.
When I work with clients, a great place to start is getting in your 10,000 steps a day. I remind them it is not just about the steps and random uncontrolled movement. As I take my client around the track, we focus on movement with purpose. We pull our head to the ceiling, putting our ears in alignment with our shoulders. We hold our shoulders back so the weight of the world does not hold us back. We focus on our core, making sure that it is engaged. Ensure the back is not painful and that we are propelling our bodies from our core and hips, then through the extremities. We are always so focused on the world around us, that we often put the motion of our body on autopilot. I will have a client perform a movement and require them to feel it. Simple motion to bring everything back in from the universe. My clients want to stretch or use certain mechanics ( which can be important) but at this moment I want them to feel the movement. To feel their spine, their ribs, their scapula and their breathing. This is and has been very challenging for many of my clients. As we focus on our motion we can provide information to our brains as to what is going on inside our body. The outcome has the potential to be incredible!
These movements are different from exercise because their purpose is different. Therefore it can also be integrated into any program you are currently using. Certain forms of manual therapy will help with this awareness and help to bring about improved, more efficient motion. Once the brain has become aware of pain/dysfunction that should not be disregarded, it can be easily changed. This healing power is found within us, by treating our body as one whole unit. The way we choose to move, to exercise, to train and how we integrate it all together will create how our goals fall into place.
|Posted on May 10, 2017 at 3:25 PM||comments (1)|
Mallet finger is a common finger deformity, that I just happened to recently experience. I have injured my fingers when I was younger and playing ball, but usually I experienced some pretty intense bruising and swelling without loss of function. That did not happen this time, so needless to say I was in a bit of denial at first.
Mallet finger is a disruption of the extensor tendon (back side of the hand) over the distal interphalangeal joint. When the extensor tendon is disrupted there is no structure left to extend the joint, resulting in a fingertip that does not straighten and remains in a flexed position. This occurs when the joint experiences trauma, forcing the joint into a flexed position and tearing the tendon. This is seen in athletics when a ball hits the ends of the finger tips (a kickball in my case). It can also be common for the tendon to remain intact, but instead to pull away at the bone resulting in an avulsion fracture. If this injury is left untreated, it will heal in the flexed position and cause difficulty with certain activities such as putting on gloves or putting your hand in your pocket.
In general, the treatment process consists of splinting in neutral or hyperextension for 4-8 weeks. Splints can vary depending on your provider. However, if there is an open injury (such as a cut or laceration), the structures may need stitches. Regardless if there is a fracture or dislocation, treatment will start with splinting and if the injury is deemed unstable or splinting options have failed, surgery may be an option.
Now I am not down and out for 4 to 8 weeks. I am not sitting around and hoping for the best. As long as the injury is properly splinted activity can resume as tolerated. Things like my grip strength have decreased because I am now gripping with two fingers and my thumb versus my whole hand which is not an issue until I try to pour from a gallon of milk or swing kettlebells around my waist. I am still working out and only have to modify a few exercises (but there are so many to choose from anyway that there is just not a reason to quit!). Always make sure your healthcare provider and you are on the same page. While many activities can still be maintained, proper modifications will be made based on how many structures were injured and how much grip the activity requires.
So the injury site is splinted, should it be massaged? Well, yes and no. The injured site right at the joint should not be massaged during the early stages of healing, as we need the scar tissue to be the natural glue to hold everything together. In the early stages of healing with the splint on, motion is restricted causing other joints and muscles to compensate. While I do not recommend the finger to be massaged, I very much recommend the hand ( with modification), wrist and upper extremity ( at least up to the shoulder) to be massaged. This will help bring in healing nutrients and keep the muscles balanced from both the trauma and compensation.
After initial splinting has ended, then your healthcare provider will help you to ween out of the splint. It will be determined which activities are ok and not ok out of the splint. Exercises will be given to regain normal motion. If everything goes well, you will avoid surgery. Always ask questions and understand where you are in your healing process. This is what your healthcare provider is for and your fingers are important. Take care!
|Posted on January 15, 2017 at 6:20 PM||comments (0)|
Time to fuel your athletic development! How do you know how much energy you burn each day? How do you know if you are matching this with your food intake? Nutrition is what drives our energy and repairs our body to keep competing. Poor nutrition can bring down any athlete.
It takes much energy to train, compete and rebuild. It is important to know how well you are refueling your systems to rebuild damaged tissues as well as maintain energy stores for the following day. When you register on my dotFIT platform, we can accurately calculate your calorie demands. By logging your food daily, accounting for timing and amount of food intake, we can clearly see what may need to be modified to keep your calories, protein, carbs and fats working for you and not against you.
In addition to seeing your calories, protein, carb and fat ratios, you will also have access to menus, shakes, protein bars and boosters that are NSF Certified for sport. This means that a third party tester comes in and tests every batch to make sure there are no banned substances in these products. When you are an athlete who is competing at top level, taking a product that is not tested can contain banned substances and you will not be allowed to compete. In order to maintain your status, it is always a good idea to check any supplement label to make sure that it is third party tested as NSF Certified for Sport.
Many college athletes tend to fall short on nutrition requirements due to so many changes. Tracking your food is a great way to make sure you are staying on the right path.
Start your program today!
|Posted on January 2, 2017 at 1:35 PM||comments (0)|
I know that starting fresh is always a state of mind, but ringing in the new year feels so good. I have been working to clear out the old clutter from last year to start 2017 as simple as possible. I definately have things I wish to accomplish this coming year and setting these goals now can be very important.
You don't have to be big into setting a new year's resolution, but taking some time to reflect on where you have been, where you are and where you would like to be is always a good place to start. Once you decide on the direction you need to go, get out that pencil and paper. Let's go old school and write down those goals. This makes it official and much more real. Once you have specified a goal for the year, then write down why this goal is important to you. Why is this your goal and what does it mean for you? Next, decide how you are going to meet this goal. I know this seems like a lot of writing, but it IS worth it! You may need some help with this part as it helps determine the path you will need to follow in order to meet your goals a year from now. It will include smaller goal setting, how to overcome daily challenges and creates an actual plan for you to follow. At this point, don't be afraid to ask questions, may be even debunk some myths that may be holding you back.
Place this paper in a place where you will see it everyday. These are goals that should not be placed on the back burner, but focused on everyday. If habits need to be changed in order to reach these goals then you will need these reminders. Reminders that there is a point and something bigger than just this moment.
I recently heard a quote that I quite like. "Don't worry about what you eat between Thanksgiving and Christmas. Worry about what you eat between Christmas and Thanksgiving." I find this to be so relavant and important not just for eating but for most anything we need to accomplish. We are not going to have perfect days and things come up to throw us for a loop sometimes. Its really not a big deal. However, during the long haul, for the majority of the time stay focused, see your goal and go get it! You are the change you wish to see.
Soost Outdoor Fit Biz wishes everyone a safe and healthy holiday season. If you have any questions on how to set your goal for the upcoming year regarding weight loss, health, fitness or sport performance do not hesitate to contact me.
|Posted on November 27, 2016 at 11:55 PM||comments (0)|
I suppose as a sales person, I should say "Why, of course you do!". But here is the scoop and what is involved in a vitamin.
Most people, if they are eating a variety of whole foods (especially home grown or farmer's market) and exercising regularly should be getting vitamins and minerals from their food. However, not everyone fits into this category. If you are working on weight loss, it is important to create a calorie deficit. By moving more and eating smart, you will start to lose weight. Until you reach your maintenance goal, you will need to fill in the nutritional gaps with a supplement.
Growning children also require time,energy and lots of nutrients. It can be difficult to keep up with the needs of a growing child and to fill the gaps supplement will be needed.
If you are very active or an athlete, you deplete nutrients more quickly and will need a multivitamin to fill in any gaps you may have.
Please remember that not all supplements are created equal. One of the biggest issues I see with supplements is the ability to be absorbed and utilized by the body. Often times companies cut corners to save money. This causes the supplement to be either broken down at an improper time, not at all or with improper dosages. With nutrients not being absorbed at the right time, in the right place, your money literally gets flushed down the toilet.
Dotfit provides every person with a screening process as well as a product guide so there is access to all your supplement questions. By using scientific testing, all products can be used together with out over lapping or canceling out any supplements. Random vitamins and minerals are not crammed into one pill with hope for the best. No, they know what works well and what does not via scientific testing so that you get the most out of your supplement. Also, most of Dotfit products are third party tested. This not only means that what is on the label is exactly what is in the bottle, but also means that they are tested to be free of contaminants and banned substances.
While getting your vitamins and minerals from whole foods is always your best choice, there are also several reasons you may also have a nutritional gap to fill. Fill this gap with a quality product specifically designed to do what it says, in the dosages and potency required. Cheaper does not always mean better. Shop dotFit!
|Posted on June 14, 2016 at 11:25 AM||comments (0)|
I am so excited to become more involved with our county 4-H! I grew up being a 4-H member and leader. Now my children are active members and becoming strong leaders. I have become the leader for the health project. While this is a very vast topic, I completely feel like a kid in a candy store. I love shareing my knowlege to those that want to know.
Friday, June 17, 2016 we will be learning how to put together first aid kits. I will not be certifying any students on first aid, just going over basics and what is appropriate to have on hand and what to consider for other situations if they should need to create a more specific kit.