SAVE YOUR JOINTS

October 11th, 2017 by Liz

SAVE YOUR JOINTS: SMALL ADJUSTMENTS CAN MAKE A BIG DIFFERENCE

With the colder weather, many of us our experience sore joints. In fact relief from sore joints and general injury prevention is one of the many reasons we exercise. However, if we perform certain exercise movements incorrectly we can actually cause harm. For example, have you ever experienced sore joints after lifting weights or running? Cold weather aside, it may be related to locking your joints during exercise.

Many of us lock our joints without even realizing it. This is when we fully extend our limbs during an exercise until the joint ‘locks’ into place. We do this when we get tired, or are lifting too heavy. The reason is simple – it’s easier to lock out our joints than to use the muscles surrounding the joint. The reason we shouldn’t do this is two fold. This places a lot of stress on the joint, plus our workout becomes less effective since our muscles get a quick rest.

Instead keep a slight bend in your elbows and knees when exercising. For example, when you’re coming out of a pushup or triceps dip don’t lock your elbows at the top. This applies to all resistance training as well as high impact training like jumping. When you jump keep your landing soft by bending your knees a little as you hit the surface.

The best part of exercising correctly is not only will you ward off years of joint pain, but you’ll get stronger too!

Image from http://www.haddadtraining.com/avoiding-leg-lockout-retrain-your-brain-what-straight-is/

In Strength,
Lizzy Sawyer; NASM, CPT, FNS, WLS
Thin Lizzy Athletics
Bend, Oregon


Sugar Free Athlete

October 11th, 2017 by Liz

 

Sugar Free Athlete? What to do in a nutritionally confusing world

Carbohydrates have long been the staple of endurance athletes, and to a lesser degree of strength athletes. But, with everything we now know about the harmful effects of consuming too much sugar, the question is how do athletes cut back without losing athletic performance.

I switched over to a Ketogenic diet (<5% total daily carbs) over 3 months ago, but for most of us going keto isn’t a realistic (or appropriate) option. That said how do we cut back on sugars while maintaining a balanced diet, and without sacrificing the energy for our workouts?

Check out this article from the DailyBurn.com for daily sugar recommendations as well as healthy sources of sugar (aka Naturally occurring versus added).

If this is a topic that interests you, I'll elaborate on this in tomorrow's newsletter! What's that? You don't get our weekly newsletter? Let's fix that!! Private message me with your name and email and we'll add you ASAP!

In Strength,
Lizzy Sawyer, CPT NASM, NFS, WLS
Thin Lizzy Athletics
Bend, Oregon

Move. Sweat. Sculpt.


CLEAN DIET + EXERCISE

October 2nd, 2017 by Liz

CLEAN DIET + EXERCISE: IS IT ENOUGH FOR WEIGHT LOSS?
As a trainer, I often have clients that are frustrated at their progress as they are eating properly and exercising and just can't seem to lose any weight. We think of weight loss as very black and white. However, it can be a multifaceted process. Many studies have shown that stress affects our weight loss in such a large way it CANNOT be ignored.

It seems if one aspect of our lives are out of whack, we head into a downward spiral of unhealthy food choices, lack of activity, broken sleep schedules, and depression, etc.

"Under events of stress, adrenal responses in the body are triggered. This response is known as the fight or flight response. Glycogen in the liver and muscle tissue are activated for use as a quick energy source. This uptake of energy was highly efficient in caveman days, while under attack from a tiger for example. Cavemen simply used this surge of energy to either run away or fight. Modern man is wired in the same fashion; however the difference is stress sources that plague modern life generally do not require running away or fighting. According to a 2005 article from the University of New Mexico, this stress response can lead to loss of muscle mass, increased fat storage and impulses to overeat"

Freeing your life from stress can ironically feel stressful! How we perceive stressful events can %100 controlled by our own brain. Science has shown that we have the power to create new neuronal pathways subsequently triggering an alternative reaction to a previous stressful event.

I know that meditation gets thrown around quite a bit. Some people think it's just for "hippies". Some think its a little too deep and not effective. I used to be one of those people... until stress began to take over my life. Sending me to the hospital with a sky high pulse and blood pressure. I finally gave in. It didn't come easy. I felt like I was doing it wrong. Couldn't bring myself to sit still for five minutes! It took practice, like anything worth your time. Re-training your brain to react differently to any situation, is such a powerful tool. You are not controlled by your surroundings. You have the choice to react. I've attached an amazing YouTuber who specializes in guided meditation. Even if you only have 5 minutes per day, practice self care and your life will change!

https://www.youtube.com/watch?v=6vO1wPAmiMQ

In Health,
Meredith Warren ACE CPT FNS
Thin Lizzy Athletics
Bend, OR

 


GUZZLE THAT WATER!

October 2nd, 2017 by Liz

GUZZLE THAT WATER: A SIMPLE SOLUTION TO A WORLDWIDE  EPIDEMIC

Not feeling 100%? You are probably thirsty!!

Did you know that water is the most common nutritional deficiency in the American population? Dehydration causes many mild to severe symptoms and almost all of us feel the effects of too little water. Dehydration can look as simple as fatigue, irritability, or anxiety, or be more severe and look more like migraines, constipation, back pain etc. Water plays an extremely important role within our body and when wearen’t feeling our best we usually overlook this simple and inexpensive solution. Before assuming the worst and jumping to conclusions, give your body a sweet drink of fresh clean water. Don’t let dehydration dampen your day, pick up your water bottle and stay hydrated!

Why is water so important? What roles does it play in our body?
Water makes up more than half of our body, so it only makes sense that we need a lot of it! Water helps to transport nutrients, it cushions our joints, it helps improve cellular communication, it flushes toxins and helps to eliminate waste, it keeps our cells hydrated and healthy, it regulates our body temperature, it improves oxygen delivery to our cells… Sound important? It plays a huge and important role within our body and is overlooked by most of us.

What water is best and how much?
When possible, drink filtered water from a safe vessel such as stainless steel, glass, or BPA free plastic. Drinking unfiltered water can be risky in some locations. Here in Oregon we are actually quite blessed with relatively clean tap water. If you are concerned about the purity of your water you can contact your water company and inquire about the water quality and what exactly is in your water. Generally, you should aim to drink ½ your body weight in ounces of water daily and add about 10 oz for every diuretic beverage such as coffee, tea, juice etc.If you feel that you might not be retaining water efficiently try adding some electrolytes to help with absorption! Lemon, lime, and cucumber are my favorite things to add to my water for absorption.

Writing this post made me thirsty…. Cheers to hydration!

With Bliss,
Hannah Culver NTP, RYT
Thin Lizzy Athletics
Bend, OR


SUGAR- THE WORST DRUG OF THEM ALL

October 2nd, 2017 by Liz

SUGAR- THE WORST DRUG OF THEM ALL &  HOW YOUR  BODY SYSTEMS ARE AFFECTED

October is quickly approaching and that means we are encouraging a sugar free month. With holiday parties, halloween, and MANY temptations, it's a good time to test your will power against those sweet treats that are ever so tempting.

We all are well aware that those sweet treats should take a hike out of our diet and society. But how harmful is it really? What is really happening on the inside of our bodies after we chomp it up and move on to the next meal?

YOUR BRAIN
Eating sugar gives your brain a huge surge of a feel-good chemical called dopamine, which explains why you’re more likely to crave a candy bar at 3 p.m. than an apple or a carrot. Because whole foods like fruits and veggies don’t cause the brain to release as much dopamine, your brain starts to need more and more sugar to get that same feeling of pleasure. This causes those “gotta-have-it” feelings for your after-dinner ice cream that are so hard to tame.

YOUR MOOD
The occasional candy or cookie can give you a quick burst of energy (or “sugar high”) by raising your blood sugar levels fast. When your levels drop as your cells absorb the sugar, you may feel jittery and anxious (a.k.a. the dreaded “sugar crash”). But if you’re reaching into the candy jar too often, sugar starts to have an effect on your mood beyond that 3 p.m. slump.

YOUR JOINTS
If you have joint pain, here’s more reason to lay off the candy: Eating lots of sweets has been shown to worsen joint pain because of the inflammation they cause in the body. Plus, studies show that sugar consumption can increase your risk of developing rheumatoid arthritis.

YOUR WEIGHT
This probably isn’t news to you, but the more sugar you eat, the more you’ll weigh. Research shows that people who drink sugar-sweetened beverages tend to weigh more -- and be at higher risk for type 2 diabetes -- than those who don’t. One study even found that people who increased their sugar intake gained about 1.7 pounds in less than 2 months.

Sources: http://www.webmd.com/d…/features/how-sugar-affects-your-body

With all the evidence of diseases caused by sugar, it's one of the first and most important habits to kick. Personally, after the first week, the cravings go down and your sensitivity to sugar will be WAY up. This usually leads to a decrease in consumption. Stick with it and the affects will be SO worth it!

In Health,
Meredith Warren ACE CPT FNS
Thin Lizzy Athletics
Bend, OR


Get your stretch on!

October 2nd, 2017 by Liz

GET YOUR STRETCH ON: WHY IT'S AN IMPORTANT ACTIVITY TO ADD TO YOUR ROUTINE

With our decision to cut yoga from our studio schedule, it's now more important than ever for our members to make time for active recover and stretching.

Some of you may recognize this as a re-post, but we felt it was the perfect time to review the many benefits of stretching.

Even if it’s not obvious right away, stretching offers many benefits. For starters, it improves our flexibity and range of motion- meaning we’ll move better and more comfortably through life. Stretching also helps correct our posture by lengthening those muscles that are so tight- they pull on other muscles, forcing them out of their proper alignment.

These are just a couple examples of the many benefits of stretching, but for more visit the links I’ve provided below.

To get the most out of your stretching, avoid just going through the motions. You wouldn’t do this with your workout, and it’s the same for stretching. Be mindful and listen to what your body is telling you.

I love what wellness expert, Peggy Hall says about mindful stretching in her interview with Shape magazine (link below). She says,

“To reap the benefits of stretching, you have to do it the right way. Hold the stretch at the first sensation of resistance, then breathe your way through it. Imagine and feel the muscle tissue becoming more supple.

Modify, adapt, and adjust the stretch to suit your particular needs. Use padding under your knees for example, or try the same stretch sitting down, lying down, or standing up if it’s more comfortable for you.

Instead of thinking, “I’m so tight!” or “Stretching is agony,” replace your mental soundtrack with “This is just what my body needs” and “I’m getting more flexible each time I stretch.”

If you don’t think you have enough time to stretch, make time. Don’t feel guilty if it means a shorter workout. For some great tips on how to fit in your stretching check out this article:  http://www.fithealthy365.com/7-tips-for-integrating-exerci…/.

We love hearing from you! What are some of the ways you incorporate stretching into your fitness routine?

In Strength,

Lizzy Sawyer, NASM CPT, FNS, WLS
Thin Lizzy Athletics
Bend, Oregon

Move. Sweat. Sculpt.