Heart Health NuggetYour boss has thrown a curve ball at you. It's really hit home, just might impact your time with your family, your todo list, your life rhythm. Perhaps you start worrying about it. Random thoughts clog up your mind. Affect your sleep, day to day concentration, maybe that's all you talk about with your husband. Maybe you can do something about it, maybe you can't, maybe you should take action, maybe you should be patient. Having a clear mind and heart, listening to your internal wisdom is hard to do when we are worrying, obsessing ... not living by faith. Which is a muscle we need to develop and strength. Here is a practice that can help develop that strength, so when you really need it, it works well. Automatically.
- repeating a short fav scripture. With reverence.
- focus ALL your attention on three breaths, with each exhale being a bit longer, out your mouth, releasing stress. With reverence.
- put your hand to your heart and feel your heart beat for 10 seconds. With reverence.
- gaze at a tree for 10 seconds, seeing the roots that provide a strong foundation. With reverence.
I've always struggled with weight. I've weighed 210 pounds. That's size 16. I'm around a lot of skinny people.
Did You Know: The dynamics and supportive properties of the human spine are provided by: [tie_list type="starlist"]
- an intricate network of blood vessels
- countless specialized nerve endings
- hundreds of small nerve fibers which connect to structures of the spine
- more than 220 specialized ligaments
- greater than 120 individual muscles
- over 100 intricate joints
- 34 vertebrae
- 24 presacral vertebrae (movable)
- 5 sacral and 3-5 coccygeal vertebrae (non-moveable)
- 31 pairs of spinal nerves
- 23 intervertebral discs
- 7 cervical vertebrae
- 12 thoracic vertebrae
- 5 lumbar vertebrae
With cooler temperatures now is a popular season for running. Whether you're an experienced runner returning from a season off, or you're ready to start your very first running routine, these helpful tips will get you started on the right (and left) foot!
- Wear the right shoes
- Carefully choosing your sneakers will prevent injuries and frustrations, thereby boosting your running confidence right from the start! Your local running store can custom fit you for a pair of shoes based on your gait analysis, characteristics of your feet, and the shape of your arch.
- Find a running buddy
- Running with a friend makes things more fun and holds you accountable, so you’ll stay motivated in your new running routine. Partners can range from an experienced runner acting as a coach, to another beginner looking for encouragement. A quick search on Google also reveals that most cities have local running groups, if you prefer a social run!
- Start slow and steady
- There’s no need for speed in the beginning (or ever!) of a running program. Responsibly build up your distance to avoid injury or burnout. Remember that it’s okay to take walking breaks – use the tried and true “run-walk” method, "popularized by distance coach Jeff Galloway, a member of the 1972 Olympic team." (NY Times)
- Set realistic goals
- To keep exercise enjoyable, find practical ways to fit workouts into your schedule, setting you up for success rather than frustration or disappointment. Just because you start a running program doesn’t mean you have to run long distances or sign up for a race. Avoid comparing yourself to other runners. Do what’s best for your body and your schedule!
The Athlete is about passion. Drive. The Zone. Whether you run, bike, swim, do gymnastics, play ball …. we are all the same. We work hard. We play hard. As good as our sports are for us, there are drawbacks. A lot of our activities are repetitive and tend to exercise one muscle group more than another, creating imbalances in the body. Another drawback is when you do have less than optimal bio-mechanics leading to bad form, the repetitive nature of our activities can lead to lower performance or even injury. In walks Yoga. Yoga is about balance. Balance within a movement. Balance within the joints. Balance within the mind. Yoga is a fun compliment to any activity that can improve performance and prevent or address injuries. In simple terms, yoga is a bucketful of poses done in different sequences that exercise the entire body, cultivating balance within the skeleton structure. Through the consistent practice of yoga, the joints become SUPPORTED and ALIGNED as a result of appropriate strength and length within muscle groups. A runner’s knee pain may be the result of imbalances within the quads and hamstrings or as a result of weak hip stabilizers. Get on your yoga mat often enough, working towards a nice balanced Warrior III and you find that the hips get stronger, the quads and hamstrings reach equilibrium. The knee becomes quiet. As you practice triangle pose you’ll learn to respect the limitations of your inner thighs and hamstrings, while using your quads to help the hamstrings loosen. You’ll find the back stretch coupled with the upper body strength to create a wonderful expression of strength and space. Each yoga pose has its challenges. The fun comes in with the challenge of each pose, the music, the others in class with you. It’s an awesome way to do the work needed to keep the body working well and in balance. This happier body then plays ball better, runs faster, swims more efficiently, sleeps better, recovers faster and experiences less injury. Play Hard. Do Yoga.Read More »