Stay Fit With Susan

Barefoot Running

2011-10-19T08:02:00.000-07:00

Oh, the looks I get when wearing my minimalist shoes. People’s comments range from “OH! How cute!” to “Thoseare the ugliest things I have ever seen.” I’d been reading about the new minimal shoes,the ones that mimic going barefoot. Thetheory makes sense, allowing the foot to do its job by adapting to changes inthe environment. You can find this type of shoe with or withoutseparate toe sleeves. The pair Ipurchased, Vibrum, has individual toe sleeves. The first time I put them on my poor small toe protested! It was nothappy being straightened out. After afew days though, the toe adapted. What a surprise, even an old foot like minewas able to re-train. What is even moresurprising is how my chronic plantar fasciitis has lessened.

You’ll need to transition into wearing the shoes slowly. I began by going barefoot in the house; then worethe shoes for short periods of time. Ittook about a week, maybe a week and a half, before I wore them full-time whileworking with clients. At the same time Iused a golf ball for self myofascial release of the plantar fascia, and didstrengthening exercises for the foot. Have to admit, my feet feel really good. Now, if only the minimalist shoes could be cuter!!!

Cross Training

2010-11-27T10:40:00.000-08:00

Ok, so you have made the commitment to train for a marathon. Your fund raising letters have been sent, you are getting positive support from all your friends and family. Your body has said “YES! We can do this! NO PROBLEM!” Have you gotten discouraged at this point? A little bored with your training? Are you developing some nagging little injuries that just won’t seem to go away? There is a solution….Cross Training.

Cross training is an easy way to mix up your exercise program while keeping the intensity high, and keep you on course for your goal of completing the marathon. With cross training you will be able to vary the aerobic routine and incorporate the necessary strengthening and flexibility training.

Some of the benefits of cross training are:

• Injury prevention - The risk of injury is lessened because you are not using the muscles, joints and bones the same way day after day. The stresses to the body change. If you do sustain a minor injury cross training becomes your rehab.
• Variety - How many times have you gotten up to do your work out and have lain in bed whining “I don’t want to do this today!” The more interesting and varied your workouts are, the more likely you will be to do them.
• Rest – Your body was not designed to do the same workout day after day at the same intensity. Participating in a different sport allows your body to rest and recover from the pounding it gets when running while maintain your endurance.

So now you’re psyched. The next question is “How can I implement this wonderful concept of cross training?” It’s simple; just vary the activity you are doing. Walk one day, swim one day, bike another day. You can also alternate these activities within one workout. There’s no rule that says you have to spend 30 minutes walking. Why not try 10 minutes biking, move on to 10 minutes running, back to 10 minutes on the bike. You can also vary the intensity of the workout by adding intervals. If you are on a bike, mix 30 seconds of high intensity with 30 seconds of moderate activity. Repeat the intervals for 10 minutes. Play with the numbers, but gradually increase the time spent in the more intense interval.

Best of luck and, KEEP MOVING!

Breakfast

2010-04-12T05:58:00.000-07:00

This is directed to those who REFUSE to eat breakfast! You will not lose weight by eliminating those calories, in fact, you will probably consume more calories during subsequent meals. People who skip breakfast may have higher fasting LDL levels and a decrease in insulin sensitivity. Why is that a problem? Decreased insulin sensitivity may contribute to hypertension and stroke; high LDL levels increase the risk of heart attacks. WOW! All this from missing breakfast. So, go make an egg white omelet, have a slice of toasted whole wheat bread with almond butter. Breakfast doesn't have to be elaborate, just be sure it contains a protein, a little good fat, and carbs. Bon appetit!

bored bored bored and eating

2009-10-11T13:45:00.001-07:00

Another Sunday afternoon, perfect temperatures, great sunshine and I am stuck on the computer completing online CEC's. The worse part, these cec's deal with fitness, health and nutrition. Too bad I'm not following what I "preach"....this has been the WORSE day as far a mindless eating goes. I've consumed everything but the picnic table in the back yard.

Oh well, tomorrow is another day and I'll get back on track then. :-)

Do you HATE to exercise?

2009-06-09T09:35:00.000-07:00

Being a mildly obsessive woman of "years" I feel I've reached the point in my life where I can admit stuff: I LOVE CHOCOLATE and possibly eat too much of it :-( ; I hate running the vacuum (the noise makes me crazy); and sometimes I hate to exercise.

So, what can I do to stay motivated? Keep posting what I do on a calendar? Reward myself with chocolate? Give myself permission to take one day off for every 5 that I work out? Now THAT seems like a good idea.

Creating a reward system can work. Just try to stay away from food as the reward. (Don't know about you, but if I so much as TASTE sweets, my body craves them for the next 24 hours). Instead, focus on some other form of "feel" good reward: massage, facial, a LONG uninterrupted bubble bath, whatever makes you feel special.

So, this week, I get to take Friday off from exercising, that's my reward for working out 5 days in a row. HOORAY!

Running in Heat

2009-05-16T05:05:00.000-07:00

I admit it, there are days when I DO NOT WANT TO RUN. (I feel much better after that confession). But I especially hate to run when it's hot and humid. I was in Miami last week and, knowing it would be warmish, got up super early to get a run in. After 25 minutes I thought I would vomit. Do ya think my body wasn't quite ready for the temperature change between VA and FL? You betcha!

It is impossible to get acclimated overnight to exercising in the heat and humidity. Why? Our bodies have to work harder on hot, humid days than on dryer, cooler days to get rid of the heat we generate during exercise. It takes approximately 2 weeks for the body to make the necessary physiological changes.

So, some suggestions to help become adjusted to exercising in heat:

· Drink before, during and after you exercise. Consume at least 12-16 ounces of water or sports drink to make certain you’re fully hydrated.

· If you are planning to exercise outside, check the temperature and humidity to make sure it’s not excessive. If it's over 85 degrees with a relative humidity of 75 percent or higher, shorten your workout. If it’s above 90-95 degrees and the humidity is over 85 percent, exercise inside.

· Check your weight every morning. If your weight has dropped significantly in the past day or two, you’re probably dehydrated. If so, drink enough water, juice or sports drink to bring it back up. (Water weighs 2 ½ pounds per quart.)

· Short and easy should be your mantra during the first two weeks of working out in the heat.

· Recognize the warning signs of heat exhaustion: headache, chills, tingling sensation on arms or back, pale, moist skin, rubbery legs, red skin and rapid pulse. If these symptoms are present and you feel weak, stop exercising immediately and get to a shaded, cool area and get help.

shoveling snow

2009-03-02T07:16:00.000-08:00

It's beautiful outside. The heaviest of the snow has passed through DC, schools are closed, traffic is light, and, no one has skidded off the road and into our front yard. All in all, life is good.

Pretty soon I'll have to go outside and begin the task of snow removal. But, before I do I wanted to share ways to safely shovel snow. If you haven't been active it can be dangerous to rush outside and and start to shovel. If you have a history of heart disease, hire someone to do the job for you, don't take risks. Dress warmly, hydrate, and move around before you head outside, you want your body to be warm and the joints lubricated.

In addition:

if you can postpone shoveling until later in the day, your back will thank you. Early in the day there is increased fluid in the spine that makes the spine more resistive to bending.
spraying a silicone lubricant on the blade of the shovel may prevent the snow from sticking to the blade and increasing weight on the shovel.
PUSH the snow away from you, don't try to lift, twist and throw the snow over your shoulder.
choose a small bladed plastic shovel. It will be lighter and the smaller blade limits the amount (weight) of snow you will be pushing.
you already know to bend the knees and rotate around the hip to protect the back, but resting your arm on your knee also takes the load off the spine.
if you begin to feel dizzy, lightheaded or nauseous, STOP IMMEDIATELY and get help.

Enjoy the beauty of the day!

Baking Soda is Truely a Magic Bullet

2009-02-24T11:57:00.000-08:00

That little yellow box sitting in your refrigerator, soaking up odors, had more uses than you can shake a stick at. Did you know that not only can you sprinkle it in trash cans, shoes and litter boxes to absorb smells, but, you can sprinkle some on your dog, brush it out and give your sweet smelling pooch a big hug!

According to Lydia and Joan Wilen, the authors of Bottom Line's Household Magic, there are many other uses for baking soda. Baking soda can be used as an underarm deodorant, a de-gasser for beans, a roach and silverfish killer, microwave cleaner and car wash to mention a few.

If beans bother you try this: cook the dry beans for an hour, then add one tablespoon of baking soda for every 8 oz of dried beans. Let the beans soak overnight, drain off the baking soda water, add fresh water and cook until tender.

Nothing is worse than walking in to the kitchen and seeing the scurrying of roaches into nooks and crannies. Well, here's a solution. Mix equal parts of baking soda and sugar. Place small containers of the mixture around the problem area. You will vaccumm the dead bugs up. Be sure not to use this mixture if you have small children or pets who can reach it.

Mix two tablespoons of baking soda with one cup of water. Place the mixture in the microwave and cook for three minutes. Wipe down the inside of the microwave with a paper towel and TADA! Clean and sweet smelling!

To wash your car prepare a solution of one-quarter cup baking soda in one quart of warm water. Apply mixture with a sponge or soft cloth, then rinse.

For additional ideas on ways to use baking soda, check these sites:

http://health.howstuffworks.com/uses-for-baking-soda-health-and-beauty-ga.htm

http://www.rd.com/advice-and-know-how/extraordinary-uses-for-baking-soda/article23745.html

http://www.frugal-life-and-travel.com/frugal-uses-for-baking-soda.html

snoring

2009-02-23T06:43:00.000-08:00

ok, strange title for a blog post, but I bet everyone has snored at LEAST once in their life. While snoring can be annoying to you, and to anyone who may be sharing a bed with you, it can also be a sign of health issues. A recently published study from the University of Sydney in Australia cited heavy snorers as being more prone to carotid artery damage. Why worry about that? Carotid artery damage increases your stroke risk. Now, that's something to worry about.

The January 1, 2009 issue of The Bottom Line lists the following strategies to stop-snoring:
Breathe Right nasal strips -- opens the nasal passages
A firmer matress -- keeps your neck from "scrunching up" and blocking the airway
Raising the head of the bed instead of adding pillows to elevate your head
Use an air purifier in your room to remove allergens
Place a tennis ball in a sock and pin it to the back of your pj's. The tennis ball prevents
you from sleeping on your back.

Hopefully one or more of these suggestions will help you to sleep more soundly! Sweet Dreams!

injury

2009-02-22T09:55:00.000-08:00

Can't believe that I am still having problems with my knee. This past Oct I ran, and completed, the Marine Corp Marathon (thanks to my wonderful running buddy, Stephanie). I sustained a soft tissue injury but had the common sense to listen to my body and stop running. Hello, it's now the middle of February and I'm still not a 100%. Yeah, yeah, I know, I need to stop whining. There is a moral to this story, don't self-diagnosis an injury. Get a second opinion (a professional diagnosis), and do the rehab. In the long run, you'll be better off for it.