Five Tips for X-Country Runners

TIP #1: Do some fancy footwork EVERYDAY

Having strong and healthy feet relate to your ENTIRE body health. I am sure you don’t want to get injured this year?! Get those shoes off and work your feet for 5 minutes a day, it’ll save you a lot of heart ache later on!

 

TIP #2: Do whole body mobility/movement

Running only requires ~20% of your musculature. What’s happening to the rest of your body? There’s some SERIOUS underuse.

The cardiovascular system relies on ALL your muscles to pump the blood (nutrient rich => oxygen) to all the cells in your body. If you JUST run you’re in for a lot of hurt later on in life.

AND just because you’re an Olympic calibre runner does not prevent you from CVD. It’s all about making movement matter in your ENTIRE body not just the parts you need to run.

Ask yourself everyday: have I MOVED today? If you haven’t I would move first (yes, as a priority!) before you decide to run.

Move runner move!

 

TIP #3: Walk for recovery

With all new gadgets and experts talking about everything you can do… it really can be as simple as walking more for better recovery and better health. We were meant to move a LOT throughout the day. Not just once a day (aka during your workout). It’s all about making movement matter

 

 

TIP #4: Wear less

Our goose bump muscles (arrector pili) are just as important as any other muscle in the body. USE them!

Your body is set up for self thermoregulation. If you are constantly trying to be “comfortable” with your body temperature you are achieving the exact opposite with extra clothes and/or heat.

And that’s also why, especially during colder months, it’s important to constantly move throughout the day! We are suppose to anyway.

Whether you are training or not be a little bit uncomfortable to regain optimal health.

 

 

Tip #5: Plumb line your way up those hills while keeping your ribs down to engage your glutes and hamstrings instead of exasperating your hip flexor/ quad dominant lifestyle.

Top 5 Tips: Back to School for Kids

TIP #1: Foot health is essential for a strong foundation

Foot Health for Kids means their feet need to do the work, not the shoes. Get flat shoes, wide toe box and flexible soles with little cushion. It’s all about building a strong and healthy foundation in their feet which enable whole body health.

 

TIP #2: Allow your kids to Monkey Around!


Grip strength, the ability to hang, brachiate and climb are all crucial factors in growth and development.
Enjoy hanging out in trees as a family.

 

TIP #3: Be outside in Nature!

Nothing beats the outdoors (summer, fall, winter, spring) rain or shine, snow or hail! Just a little time in nature every week will help!

 

TIP #4: Walking to and from school

 

Walking is the best whole body natural movement for kids that can be incorporated into their day before and after school. Getting kids to enjoy walking absolutely helps with their lifelong health.

 

TIP #5: Jaw health equates to whole body health

If possible incorporate hard foods (not too hard of course) in your kids daily lunches in order to have strong and healthy development within the face/head/neck but also the diaphragm and core network. How your child uses the jaw in school will determine breath mechanics. No matter what they decide to do latter in life breathing will be a part of it.

 

All of these tips are grounded in research. It’s just done in a fun and positive way! :)

Give yourself a better grade exercising!

We all have our favourite exercise {or the exercise we feel we need to do in order to be healthy}… however, are you getting good grades with that exercise?! A lot of us humans live in cities with flat sidewalks, streets, paths, trails and only go to gyms, studios, boxes that are FLAT. All this flat movement skews our bodies.

It sucks when you feel flat all the time, right? That’s exactly what your cells think too! Except they decide to move to a different location or die based on your movements (or lack thereof) throughout the day. We insist our body to do A, B, C, D… all the way to Z for us when we ask it; yet, we have not carried out “F” movement on a daily basis in years! ALL joint ranges of motion are important, and today I will just highlight ankle and hip movement. Watch this video!

Hills, slopes, mountains, anything that has a gradient for your body to work differently is a plus! We need flats AND hills for overall body health! If you can’t find a slope during the week because you are too darn busy with work, then please find out on the weekends. Two days is better than no days.

Your body functions E.X.A.C.T.L.Y. how YOU moved it to function since conception. It’s all about Making Movement Matter everyday. Enjoy your body in as many movements as possible!

Float Away

Whether it’s physical feats through sport/activity, the grind at work, or pressure at home, it’s hard to turn OFF. Our frenetic identities of “living” today, are a multichotomy, to say the least.

What are you doing to wind down, relax, let go, take respite? What are you doing to recover from hard workouts, difficult weeks, and life stresses?

Some of you may or may not have found your gateway to ease (i.e. deep breathing, walk in nature, ocean swim, meditating, yoga, massage, stretching, etc.). Here’s something else you can try!

I recently went to “Life Spring Float Tank Centre” in Cockburn. Watch my video above to see the float pod and set up in a private room.

To be honest, I initially looked at floating as a ‘placebo’. Whatever it is that you like, want or feel the need to do-> THAT will help you! Back to floating… after reading many articles dispersed over the last 50 years I was schooled and intrigued.

Generally speaking here, from a few standpoints (there are more):

Physiology- ↓ heart rate, ↓ blood pressure

Neuropsychology- ↑ production of alpha & theta waves and ↓ production of beta & gamma waves

Pain- ↓ chronic pain

Recovery- ↑ musculoskeletal recovery

So what? Well, it has helped thousands of people with anxiety, PTSD, addictions (smoking, alcohol), fibromyalgia, rheumatoid arthritis, psychosomatic illnesses, and athletic recovery.

Most studies work with the R.E.S.T. {Restricted Environmental Stimulation Technique/Therapy} principle/theory which ties in perfectly with reasons why people would want to try a Float in the first place. You have a private room, private pod, no sound, no vibration, essentially no stimulation. It’s just your naked self in the water.

Now, if you are an A.I.R. head that might be a challenge. A head that has the “Anxiety Induced Relaxation” attached to it, going to a million thoughts a minute upon ‘trying to relax’. You might want to pretend it’s a game and do exercises in the water to help you get in the mood of chilling. There is plenty of room in the pod to stretch, do yoga, squat, etc. You don’t HAVE to close your eyes and sleep the whole time. I, myself, did 30 minutes of stretching. It’s your 30 minutes (or 1 hour) of time. Do as you please!

We are all bombarded with hyper stimulation today, producing way too much cortisol, creating a cataclysmic effect on all the systems in our body. Everyone knows stress generates inflammation. Small amounts of inflammation that the body can flush out are fine… but heightened, prolonged tsunamis of inflammation will not go unnoticed. How the inflammation manifests itself is entirely individual. How are you switching off today? Why not try a float! It might be what you need.

Spinal Love

Spinal Health

Press the image to enlarge

What’s your spinal mobility and stability like, using the movement of spinal flexion?**

Note: Using a roller makes the exercise easier. I was just playing here. Please feel free to do it on the ground, keeping your FEET grounded the entire time (no cheating :) ).

The idea is to flex your entire spine and move slowly, vertebrae by vertebrae, down the roller without any “bumps”, “plops” or “flops” along the way. It is trying to sense each individual vertebrae getting as much articulation as possible.

When you are down fully; then, you do the exact reverse. Gently, slowly come back up one vertebrae at a time. Do you feel any sticky spots, any weaknesses, lack of mobility or strength? Is it easy or hard? It ought to be a natural and simple movement. I, clearly, need more work within mobility and stability.

**There are an incredible amount of exercises you can do for your spine. I am just showing you one example.