Ways to deal with holiday stress and strategies to eat healthy
1. Reframe the situation- it’s one or two meals a year. There is delicious food, perfection isn’t what it’s about, it’s about joy, gratitude, community, family, celebration.
2. Focus on self growth- look back on the ways you’ve grown
3. Self acceptance- shut down judges comments by shrugging it off because you accept it. Even try the phrase “I like that Who I am, but thanks for your concern”
4. Visualize yourself enjoying it.
5. Continue taking your probiotics
6. Continue taking time to take care of yourself.
7. Go for a walk
8. Keep a positive self talk mantra ready for whenever you need a pick me up
9. Take a breathing break. Excuse yourself, and do 10-20 deep diaphragmatic breathes. Good time to also focus on your mantra and let go of outside thoughts
10. Avoid self destructive behaviors/extremes
Ways to eat healthy:
Eat before you drink alcohol.
Use portion sizes
Eat only until you’re full. Not overfilled
Avoid making it an all or none situation- have one desert, one serving of gravy, etc not a piece of each pie and gravy on everything
Be mindful of what you are eating, chew and enjoy your food slowly
Eat small balanced meals earlier in the day
Eat your veggies!
And if you don’t feel like you ate healthy, accept it, own it, and move past it. In reality enjoying one meal shouldn’t be able to make or break your training and diet unless there are other issues like food allergies or disordered eating. Make memories!
Ever been told you hit like a girl? Usually the person just means that you don't keep your wrist in neutral, as many "girls" like Rhonda Rousey surely know how to hit. (And might demonstrate if you keep using a phrase like this!)
The wrist contains the tendons and ligaments from your forearm muscles, the radius and the ulna as well as your carpal bones.
Keeping your wrist in neutral is important for lifting weights too! If you make a fist neutral looks like a straight line across the top from your knuckles to your arm. Some great wrist stretches involve making 90 degree angles up or down and holding it for 30 seconds.
What if things like push ups hurt your wrists? Spread out your fingers and push through your finger tips to disperse the pressure. If it still bothers you, put your hand into a fist and use your neutral wrist, or hold onto dumbells.
Lifting weights and using your fingers and hands help your wrists stay strong. Wanna take it one step further? Hang off monkey bars and work on your grip strength!
Wrist strength is important, and issues like carpal tunnel syndrome are from repetitive motions. Use these tips, rest your wrists when needed and stretch to help keep them happy!
What do baseball season, tennis season, water polo have in common? More importantly, What's that got to do with Elbows? Many sports, these especially rely on bending your elbow and forearm rotation!
Here are some tips to keep your season and elbow going strong:
The humerus meets the radius and the ulna to create a hinge joint. Many tendons cross the joint from both the upper arm and forearm, for brevity I'll skip naming and locating each one. Most importantly, the bicep flexes and triceps extends. And the extensor Carpi radialis brevis assists the bicep.
Bicep stretch immediately post bicep curls. Many times doing too many bicep curls is unnecessary since they're used in SO many other exercises! Keep the muscle from getting to tight and inflaming the tendon as it crosses the joint. Also, keep in mind that going to 180 degrees (arm COMPLETELY straight) is no longer using the bicep. Stop with your elbow still slightly bent.
Tricep across body stretch, overhead.
Strengthening the tricep will help balance out the overuse of the biceps. Overhead extensions, tricep push downs, and "skullcrushers" are three great ways to get this done!
Wrist stretches help due to the forearm muscles also crossing the joint.
Remember, sometimes the most important things you can do is get adequate rest and warm up properly!
If your elbow is clicking, try massaging above and below the joint following the muscle lines.
However, if you're recovering from elbow surgery, the most popular being tommy John, take it slow. Try using therabands, no weighs or even water bottles! Doing underwater bicep curls is a great way to get resistance, keep cool and help your progress.
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Being a CSCS has come up a lot in conversation the past few days and when you think about what sport most of us are training for- it's life. Sidewalk curbs, stairs, avoiding legos, carrying heavy loads in from the car. Not throwing your back out picking up something from the ground. Check out this workout that'll get your whole body strong to deal with life, examples of WHAT you do in life next to each one.
Dynamic warm up
3x10 barbell deadlifts ("I lift things up, and I put them down"
3x 10 DB bench press (I can push my body up from the ground, and open doors!)
3x30 seconds bosu toe taps (HAHA no lego in my foot today!)
3x 15 single leg box steps (bodyweight) (get up those stairs and grow those glutes!)
2x10 Turkish get ups (per side) (get up off the ground... basically all of life)
3x10 RIP trainer resisted lunges (per side) (gotta be able to carry your groceries inside, open and close doors)
3x 10 mini banded side steps per direction (not all walking in life is forward! have you ever been to the movies?!)
3x 10 pull ups (assisted as needed) (get your body up!)
Keep in your shoulders happy is today's topic! Being a friendly joint they allow you to do so many things, but this leads them wide open for injury!
Anatomy & Biomechanics:
They work together with chest, back and neck muscles and are made up of the clavicle, head of the humerus and the scapula. The main muscles involved are the anterior/front, medial/middle and posterior/rear deltoid. The rotator cuff is made up of 4 muscles: supraspinatus, infraspinatus, teres minor and subscapularis.
Your shoulders let your arms move in and out, up and down and side to side, basically the whole hokey pokey! They also allow you to internally and externally rotate, retract and protract, depress and lift.
Here are 3 tips to keep them happy, why it makes them happy and specific exercises to help them out!
The anterior or front delts get used a TON because, well, we have eyes in front of our heads. Really this means that they get used by everything from eating to driving, to using our cell phone. Any action in front of your body besides resting your arms at your sides involves your middle/anterior delts.
1. Sit up straight! Having good posture is important to keep shoulders in their place- literally. Stretch the chest muscles to help keep your chest open
2. Lift loads you can do with good form- and relative to the muscle size. The rotator cuff muscles are easily injured, and quite small compared to the larger muscle groups that surround them. To help keep them strong you can use a resistance band to do W flies
3. Don't ditch the rear delts! Keep your shoulders balanced out by doing specific rear delt exercises like rear felt flies. These can be done with dumbells, cables, resistance bands. Exercises on the TRX include Y & T flies.