Happy Memorial Day

Happy Memorial Day!  For those of you off to parties and barbecues, remember a few quick (healthier) alternatives:  turkey burgers, whole wheat buns, water, frozen yogurt, and no cheese!

Industry and exercise

There are two main industries out there that come to mind when I think of jobs that can be potentially detrimental to the body if not appropriately supplemented with exercise; construction and corporation.  One industry involves heavy lifting, extreme repetition, continuous kneeling, bending, climbing, etc. while the other involves high amounts of stress, excessive sitting, computer use, and many other sedentary aspects.

While some of these views may be incorrect assumptions, two things most likely hold true about these two industries, they are tough on the body and they are tough on the mind.  Individuals in these fields require functional exercises, mind/body training, proper nutrition, and focus on flexibility to combat the variety of stress that their body endures in a day's work.  Tilers, roofers, and electricians should focus on core strengthening, knee, shoulder, and lower back health.  This includes being sure to train symmetrically to prevent the body from constantly utilizing a stronger side.  Attorneys, secretaries, and corporate America should keep their muscles stetched and limber if they sit for lengths of time at a desk, strengthen and stretch their wrists, arms, and necks if they spend excessive amounts of time at computers, and rid stress of the workday with cardio, boxing, and yoga.

Regarding workwear, workboots and dresswear definitely can take toll on the feet.  Be sure to take notice of aches or pains in the lower legs and consider multiples pairs of footwear to alternate through during the course of a workday.  Make sure you have an appropriately fitted shoe, your feet can be your weakest link, take care of them.  

Take a look at what you do for a living.  No matter what it is, train your body so that it functions collaboratively WITH the job provided, not FOR the job provided.

Stress Fractures

A stress fracture is pretty much what it is named; a fracture produced by too much stress.  More common in the lower body, mainly shins or feet due to the location bearing most weight, stress fractures are tiny cracks in the bone brought in by repetitive pounding or force.

Runners are most susceptible to stress fractures but anyone can become a victim.  Doing too much weight bearing activity before your body has properly adapted to it is another common cause (hiking, marching, dance).  Body mechanics also can be a contributor; those with high arches or flat feet are often more prone to stress fractures.  Individuals that suffer from osteoporosis have less than ideal bone strength to prevent the tiny cracks that can start to develop over time.

If you believe you may be suffering from a stress fracture take notice to any tender spots, increased pain with physical activity and decreased pain with rest, and pain coming on sooner each time as you progress through workouts.  Don't make matters worse and try to push through the pain, see a doctor, they will most likely order an x-ray or bone scan.  Treatment may consist of only rest and medication, or it could involve a boot to immobilize the area, reducing the stress.

Be preventive, check out your diet, make sure you are including calcium.  Don't think it's just in milk, calcium is also readily available in leafy greens.  When exercising, make sure you cross-train, don't stress your body too much with the same exercises.  Remember, there can be too much of a good thing!

Don't buy for looks, buy for function

Athletic wear has gained quite some popularity in the recent years.  It is more fashionable then the sweatshorts and white undershirts of the past.  In fact, it is very common to see workout attire being worn as everyday dress with the bright colors, the neat logos, the unique written phrases, and the variety of styles and cuts.

This is great for the clothing industries and manufacturers but we must not let this cloud our decisions when looking for a good fitting cross-training shoe or a pair of shorts that offer a breathable material for extended workouts.  It is easy to gravitate to the most visually appealing shoe but does it offer the correct arch support for you?  You may want the hottest brand and label shirts but do they fit you comfortably for exactly how you will be working out?

Keep these suggestions in mind the next time you pick up some workout gear.  Remember, it's not about how you look in it, it's about how you feel in it.

Don't buy for looks, buy for function.

Juice of the day

This juice of the day has a little kick, make sure you can take some spice before you try!

3 tight handfuls of spinach leaves
2 large carrots
1 handful asparagus (about 8-10 individual stalks)
1 tomato
1 longhot green pepper
1 red pepper
1 cucumber

Add some technology

Workouts can be great, but they can sometimes get boring and even non-productive.  Long distance runs and bike rides need some motivational factors to help you maintain and increase pace.  Gym workouts need some challenge and short term goals to keep it fun and make you come back for more.

Technology is what I turn to for added excitement during a workout (whether for myself or when I am teaching a group).  There are so many apps that I use while I run in addition to the music already pumping into my ears.  Runkeeper tracks my mileage, pace, distance, and calories burned, offers breakdowns of my mile splits, and even shows a map of what I ran (with mile markers) via GPS.  It can also be switched for bikeriding.  Zombies, Run! makes me feel like I am in a movie, running for  my life away from zombies (yes they chase you) trying to complete a mission to keep advancing on to more missions, all while collecting materials to help rebuild the base.

For gym and boxing workouts I use Songza, a version of internet radio that allows you to select genres of music to suit your workout.  iWOD Fitness offers Crossfit workouts uploaded by other users and the timers for them are also included within the app.  Boxing Timer counts down 12 one minute rounds for you to box to with 30 second recovery periods between each round.

Not into apps?  GymBoss makes a handheld timer that you can also strap to your arm.  You set the time limits for active and recovery periods and whether you want an audible alarm or a vibration.  This is perfect for tabata-style workouts, skipping rope, or circuit training.

Get creative with your workouts, don't let them be a bore or you will most likely stop benefiting from them.  Add some technology and see just how different your workout experience becomes.

Beating the heat

Summer is rapidly approaching, bringing along the heat, the humidity, and the warm, dry air.

Just typical activities such as mowing the lawn, working in the yard, and walking the dog can become a little more strenous, possibly leading to more energy expenditure, especially in the dog days of summer.  Exercising (both indoors and out) can be affected by the higher temperatures; more sweating, more cramping, and possibly more fatigue.  If you are an avid outdoor fitness guru (biking, swimming, running) then you must also add in the increased exposure to the suns rays.

Be preventive this summer, take action early and don't even be affected by the heat.

- Drink plenty of water.  A runner's favorite saying is "drink early and drink often."  If you are thirsty, then you are most likely already dehydrated.  The recommended water intake for men is roughly 3 liters (about 13 cups a day), for women it is 2.2 liters (about 9 cups a day).

- Eat a full and balanced breakfast consisting of carbs, proteins, AND fats in order to supply yourself with the energy needed to start and fuel your day.

- Know the signs of heat exhaustion (often brought on from fatigue, water depletion, and loss of salt and electrolytes).  Common symptoms are lightheadedness, confusion, cramping, profuse sweating, and a rapid heartbeat.  Stop immediately!  If you stop sweating during exercise, you might have entered the danger zone of a heat stroke.

- Protect your skin during long runs and outdoor activities with hats, sweat-wicking clothing, sunscreen with an SPF of at least 30 (look for sweatproof).

- Most importantly, know your own limits.  No one knows your body best but yourself.  Once you feel you've had too much heat, listen to yourself and hydrate!


These are only guidelines, but they are there for a reason, to keep you safe during the hotter months of the year, read them and use them!

Juice of the day

3 carrots
2 handfuls spinach leaves
1 lime
1 plum tomato

Serve over ice and enjoy with dinner!

Muscles feeling tight?

I know mine are after running the Broad Street Run today and then sitting for a long period in the car on the way home.  It's amazing, run 10 miles, only to be barely able to hobble in about an hour.

These are the effects of distance racing.  You may not feel sore or stiff after a long training run, but you inevitably will after a long race.  The body gets pushed to it's limits, the speed is greater, the intensity is stronger, and the endorphins are not telling you to slow down one bit.  Lactic acid gets generated as a waste product from this turbocharged effort and then sits in the muscles, saying hello with its debilitating presence.

My recommendations:

After a hard road race, ride an exercise bike loosely with low to moderate resistance, this lactic acid can indeed be burned away as energy, so the longer you stay immobile, the longer you will be sore, get on that bike!  No bike?  A nice 10 minute walk should have the same effect.  Instead of stretching those leg muscles right away, massage them lightly, focusing on the largest ones, the hamstrings and quads, go after the calfs next because they will most likely hurt the most tomorrow.  This will help flush out any acids.  Finally go into light stretching on all leg muscles, holding at least 25 seconds per stretch.

Don't forget your nutritional needs.  Drink plenty of water, rehydrate, and have a complete meal to replenish the body with the carbohydrates you depleted, and protein to help repair those sore muscles.

Start planning your next event!

Keeping our youth fit

With the digital age well upon us we may start to see a steadier decline of the amount of children and adolescents playing out in the fresh air, playing pick up games of soccer, shooting hoops in the street, riding bikes, and getting good old fresh air and Vitamin D.

Instead, our youth have been exposed to computers, television, and video games, all fine in moderation, but often overindulged.  The rate of physical activity has declined, and most likely will continue to do so.  The percentage of childhood obesity has risen, along with childhood diabetes.

We must all work together to keep our children, nieces, nephews, younger siblings, cousins, and students educated in proper health and wellness, nutrition, fitness, and physical education.  Be sure that your whole family is educated at the same time.  Children are a product of their environment and will mimic what they see day in and day out such as overeating, excessive television use, laziness, and other bad habits so provide a good image and model positive behavior.  Contact your child's physical education teacher and find out the scope and sequence of their school year.  Question what they will be learning in health or if there is any influence on healthy lifestyles and fitness.  Introduce them to MyPyramid and healthy eating, pack nutritious alternatives in their lunch, make sure there are "family dinner" nights at home with wisely cooked food instead of takeout.  Mount a basketball net to a tree in the backyard, explain to them what a pedometer is and go on walks or runs together at night and compare steps, buy some used exercise equipment at a yard sale and set it up in the garage.

Evaluate your family's and your own personal health and wellness habits and lifestyles.  That is the first step in keeping our youth fit.

The Chicken Run!

Ever run at night?  How about LATE at night?  How about a RACE late at night?

This Saturday night, May 4th, will be the 4th annual Chicken Run in Haddonfield, NJ.  Created by the Canuso Foundation and Babe's Kids, the charity run/walk/race raises money to support pediatric cancer research and also benefit a local family in need.

This fun-filled night runs from 5:30-11pm at the Haddonfield Memorial High School track and features a carnival-like atmosphere, music, games, track relays, and of course the 3k run starting at 10pm down Kings Highway.  All ages and abilities are welcome, and you may want to bring a flashlight to help you along the dark running path!

Yes the Broad Street Run is the next morning but I will be running the Chicken Run for the 4th consecutive year.  It looks like we won't get rained out this year!

Get more information on the run, including how it got it's name, and also register:
The Chicken Run 2013

For more information on the Canuso Foundation visit:
The Canuso Foundation