Holiday Fit Tips + Free Thanksgiving Day Fat Burning Workout

Three days away from Thanksgiving. The one day a year where the amount of food I eat isn't considered abnormal. The holidays are also one of the leading contributors to the rise of our nation's overweight population. Much of what is gained during this next month is rarely, completely burned away. 

 

Here are some tips to make the most of your holidays. Helping you stay fit and still enjoy delightful delicacies, and time with your friends and family.

  1. Stay Well Hydrated - Drinking lots of water and staying hydrated will help improve satiety levels and reduce cravings. This means you won't eat as much during get-togethers, nor will you have as much of a desire to pig out.
  2. Go hard on protein, but easy on gravy - Much liking staying hydrated protein will help keep you satieted. However I recommend sticking with more of the dry type condiments like salt and pepper. This being said, if you do add gravy to your meal just don't go crazy. Also real, grassfed butter can be a nice substitute.
  3. Don't skip your workouts - It's very easy to explain away working out because the gym is closed or with your family. However what I am about to give you is a fast and easy 15 minute workout that only requires using your body. Are you ready?

This routine is to be treated as a circuit. You will rest and perform as prescribed, and you can even perform this circuit several times per week.

  1. Bodyweight Squats - 8 to 10 reps
  2. Push-ups (Or Hands Elevated Push-ups) - 5 to 8 reps
  3. Plank - 15 seconds
  4. Jumping Jacks - 15 reps
  5. Reverse Lunges - 6 reps per leg
  6. Glute Bridges (Single Leg or Double Leg) - 10 reps

If you're a beginner you will perform these exercises resting 30 seconds between each. After doing all 6 exercises you will rest 90 seconds than repeat 4 more times.

If you're intermediate you will add 10 seconds to plank. Rest 20 seconds between each exercise, and rest 75-90 seconds after all 6 exercises. You will repeat 5 times

If you're advanced you will add 20 seconds to the plank. Rest 20 seconds between each exercise. Rest 75 seconds after all 6 exercises, and repeat 6 circuits.

There you have it. Two really simple tips to help you eat healthier along with a killer workout.

Happy Thanksgiving!

-Dave

 

The Skinny on Achilles Tendinitis

Many runners and athletes have a lot in common, talking about the latest gear, new exercises, the weather, and of course, injuries. One in particular is Achilles tendinitis. In high school I was a sprinter and a long jumper, practicing 6 days a week for basically 4 years straight. Of course, I ended up in a boot up to my knee and missing the end of my senior season from Achilles Tendinitis, which Physio Works says “refers to tiny tears in the tissue in and around the tendon caused by overuse.”

 

The Achilles is a thick tendon that attaches your Gastrocnemius and Soleus muscle to your heel; it is one of the thickest tendons in our body. According to Physio Works “ Achilles Tendinitis is a term used that commonly refers to an inflammation of the Achilles tendon or its covering. It is in overuse injury that is common especially to joggers and jumpers, due to the repetitive action and so may occur in other activities that require the same repetitive action.” Runners are especially prone to injury there due to the repetitive foot strike of our sport. If we do not have hip flexibility this makes our foot strike shorter and in turn puts more strain on the back of our lower leg. Another common cause of Achilles tendinitis is over pronation, this occurs when your foot strikes the ground and rolls inward. Pronation is our bodies natural response to gravity and ground reaction force, this is how we naturally move, but over-pronating puts extra stress on our calf muscles and pulls on the Achilles.

           One of the best ways to prevent Achilles tendinitis is to keep your hips and calves loose. 

  1. For the hip: place one foot on a stair or a secure chair, stand nice and tall while holding on to a wall or railing and with your rear foot and front foot both pointing straight ahead, gently shift your weight to the front leg until you feel a stretch in front of your hip, hold for 30-60 seconds, gently release the stretch and duplicate on your other leg. (1st picture below)
  2. As for your Gastrocnemius muscle: borrow a tennis ball from your dog or child and place it under your lower leg, while sitting with legs straight on the ground, find a tender spot and hold for 30-120 seconds, once complete slowly come off of that spot and repeat until you have found all of the tight spots. For an example of this please checkout our IBJI HPI Wellness video from January. After that you can do a  traditional calf stretch. (Second picture below)

 

 

These two tips not only help with prevention but are also good for recovering from an injury. Following these easy steps will keep you outside enjoying these beautiful days on a nice long run. For me, these two key stretches and releases allowed me to still participate in a sport that I love and also to complete my first half marathon.

As the great George Sheehan said “ Running is play; racing is sport. Play is the preparation; sport is the performance. My training is play; my race is sport in its purest expression (Sheehan 128).” Keep yourself healthy so that you can keep playing.

- Angie Gonzalez, LMT

 

Sheehan, George. The Essential Sheehan: A lifetime of Running Wisdom from the legendary Dr. George Sheehan. Rodale, 2013. Book

http://physioworks.com.au/injuries-conditions-1/achilles-tendonitis-tendinitis