How Healthy Is Your Soft-Tissue?

Posted on September 6, 2010 by Megan

One of the most overlooked aspects of a well balanced fitness program is the maintenance of quality soft-tissue*. It may not sound sexy and it certainly doesn’t sell magazines, but it will ensure the longevity of your joints and the quality of your workouts. Looking to improve lean muscle mass? Lose body fat? Increase power? Whatever your goals, you better have good quality soft-tissue, because without it, you are likely to find yourself on the sidelines with an injury….where all of your fitness goals come to a screeching halt.

There are a lot of crazy exercise programs out there (ah hem…CrossFit) that quickly and irresponsibly impose an insane amount of stress on the joints. Sure, you’ll leave your workout feeling gassed and proud because you “felt the burn,” but if said workout ultimately leaves you injured (and it will,) how effective is it really? Unfortunately for the athlete, the wear and tear of an un-balanced exercise program does not show up right away, or it would be easy to identify and correct. The body is resilient, and will put up with a lot…to a point. Once the muscles and joints have been sufficiently improperly hammered, inflammation will appear in the form of sore ankles, knees, shoulders or hips, or worse.

A responsible fitness program emphasizes quality of nutrition, movement and soft-tissue:  a sure-fire formula for success. Because it doesn’t get the play it deserves, today we are focusing on soft-tissue, but alas, a quick shout-out to the others.

Nutrition: You will not lose fat unless you give your body fewer calories than it needs. Period. But in order to keep your metabolism from plummeting, you must give it the nutrients it wants, so focus on those foods that show up and bring a lot of bang for their buck (high in nutrients, low in calories).

Movement: An intelligently designed program puts a premium on quality of movement above all else and is highly metabolic by design. Getting the most out of movement requires healthy joints that are well balanced. Prolonged steady state low-intensity cardio is to be avoided as it nets a low metabolic disturbance and contributes to unnecessary wear on your joints.

Tissue: The best insurance policy you can take out on your joints is maintaining the quality of your soft-tissue. An athlete gets stronger as tissue is rebuilt. If you are constantly breaking it down, you aren’t making any progress. Obviously, proper rest is part of maintaining healthy tissue and improving performance. But rest alone is not enough – mobility, stretching and soft-tissue restoration are three necessary components.

At the risk of losing a few people here, I am going to throw in a little background on the kinetic chain to highlight the importance of tissue quality in a highly functioning athlete (a conversation non-starter for most people, I realize….). The kinetic chain envelopes the entire body’s movement system. It is made up of the soft-tissue system, the neural system (central nervous system) and the articular system (joints). All three systems work together to form an integrated functional unit. If one is not operating efficiently, the others must compensate, leading to tissue overload, faulty movement patterns and ultimately, injury. The kinetic chain is the motor behind our finely tuned system and it can take a little know-how to keep it running optimally.

Every workout should start with some mobility work as part of a well-balanced dynamic warm-up. With these exercises, you are working the nervous system and soft-tissue in order to teach a muscle to turn on or relax at the right time. This ensures the added range of motion you are getting is coming from the right place and not the spots that warrant stability (i.e.: lumbar spine). The most important areas to mobilize before training are the ankles, hips, thoracic spine and shoulders.  Workouts should end with a few key stretches as well. None of which take long when you know what to do, but the payback is huge.

Quite possibly the biggest player in tissue restoration is myofascial  release (MFR). Put simply, muscles and their fibers (consisting of spindles) are akin to bundles of pasta. Ideally the spindles are soft and subtle – receptive to blood flow and healthy movement. As a muscle is taxed or over-used, its spindles stick together and form adhesions, interfering with proper function, and often limiting the range of motion at the nearest joint by reflexively shortening (tightening!) the muscle tissue. This can lead to poor movement patterns, premature fatigue and injury. This is where MFR comes in. MFR is a technique (manual or often with a foam roller) that applies gentle sustained pressure to muscle or connective tissue restrictions in order to eliminate pain and recover proper movement. MFR breaks up adhesions in soft-tissue thereby restoring the normal length-tension relationship (flexibility) in a muscle, decreasing pain and improving overall function, which in turn improves muscular balance, joint function and performance.

Myofascial release can be done on your own with a foam roller, a tennis ball, or other such instrument, or through massage. As a practical matter, I prefer self myofascial release. It is an important skill to learn as it can be an extremely effective way to warm-up a muscle before a workout as well.

With a little more attention to flexibility, the addition of some mobility work and some quality time spent with a foam roller, you and your soft-tissue will be back on the fast track to reaching your fitness goals. It certainly isn’t rocket science, but focusing on the quality of your tissue will enhance the longevity, comfort and quality of your training. So while it didn’t sound so sexy before, hopefully you have learned to put a premium on healthy soft-tissue and you’ll integrate some of these practices into your workout. Your tissue depends on it.

*The soft-tissue system refers to muscles, tendons, ligaments and fascia.

Posted in Avoiding Injury, Exercise Tips, Motivation, Responsible Exercise Programming, Self Improvement, Soft-Tissue | Leave a comment

Are You In An Exercise Rut? Snap out of it!

Posted on July 12, 2010 by Megan

We’ve all been there – faced with the seemingly daunting task of yet another workout….another visit to the gym. Ugh. We know we’ll feel better once we do it, but right now the bed/sofa/glass of wine with a friend seems so much more appealing. Occasionally, it is okay to let your workout slide, but if you find yourself passing up more workouts than you participate in, it’s time to re-energize. Below are 10 ways to get out of that rut.

  1. Switch it up! Are you stuck in the same boring routine?? No wonder you don’t want to lace up your sneaks. By doing something different, or trying something new, you will not only be re-engaging your mind, but more importantly, you will be taking your body off auto-pilot and exposing it to new metabolic demands. Take your workout outside. Try a new machine at the gym. If you usually train at the beach, take it to the hills.
  2. Try a class. Take a peek at the group exercise schedule at your gym…..stop in on a strength training class, take that yoga class you have been meaning to try, or get your groove on with a little zumba. The group atmosphere can be a motivating, refreshing change.
  3. Appeal to your intellectual side. Remind yourself WHY you work out in the first place. Exercise keeps you healthy, maintains your energy, cuts your risk of disease, helps you sleep, boosts your immune system, reduces stress, keeps your fat pants at the back of the closet….the list goes on and on.
  4. Set a goal for yourself. Do you have a friend’s wedding, a class reunion, or a beach vacation coming up? Or perhaps there is a local 5 or 10K you have always wanted to try. If you have an event to train for or look forward to, you’ll realize how important every workout is so you’ll be more likely to stay on task.
  5. Reward yourself. At the end of the week or month, if you hit your target number of workouts – schedule a massage, treat yourself to a mani-pedi, or buy yourself that special something you have been eyeing.
  6. Take a day off. Schedule it and enjoy it. That way you can enjoy a relaxing workout free day without the guilt. Reward yourself for all of your hard work the rest of the week and give your body (and mind) time to regenerate. Plus, when you take these scheduled days off, you realize how much better you feel on the days you workout.
  7. Crank it up a notch! Pressed for time? Not an excuse to blow off your workout. Substitute intensity for duration. Often the shortest workouts are the toughest. Pick any 4 bodyweight exercises (ex: squats, push-ups, lunges and dips) and perform each continuously for 30 sec to 1 minute. After you have done all 4, rest for one minute and repeat. Work up to 6 sets.
  8. Still can’t bring yourself to go? Follow the 10-minute rule. Tell yourself you will workout for 10 minutes and after 10 minutes if you aren’t having fun, you can shut it down and head back to the couch. Some of my best workouts have come on days when I was only going to do 10 minutes. Chances are, by the time your 10 minutes are up, you are over the hump and can commit to the rest of the workout. If not, you are still better off because any movement is better than nothing.
  9. Enlist a friend. If you have someone to meet, you are less likely to bail on a workout because someone else is counting on you. Plus you can catch up as you warm-up and cool down.
  10. Bribe yourself. Download some new songs to your iPod – a guaranteed way to jump-start a new workout. Tired of the same cotton tee you’ve been wearing since college? Treat yourself to a new dry-fit shirt, or a new pair of workout shorts or shoes. Nothing like a couple new threads to re-invigorate you.

It is important to note that sometimes, when you don’t want to workout, your body is telling you something. You may be overtraining and you may NEED the break. In that case taking a few days off is the best thing you can do for your fitness. However, if you aren’t getting your sweat on 5 or more days a week, chances are you should get up and go. Be honest with yourself. Or send me an email and I’ll let you know!

Hopefully with these tips you will be up and moving in no time. If all else fails, JUST DO IT. No one ever said exercise would always be fun, and it certainly isn’t easy, but it’s good for you. Your life depends on it.

Posted in Exercise Tips, Motivation, Self Improvement | 12 Comments

An Angel Among Us

Posted on June 6, 2010 by Megan

A friend once told me that people come into your life for a reason, a season, or a lifetime. Yet you never know which, if any, it will be. Some people come and go without notice, while others leave footprints on your heart. You meet them, and you will never be the same.

When I first met Jayne I liked her right away, but I had no idea of the impact she would have on my life. She came to me as a client. Her oldest of two boys had just started kindergarten and she wanted to get back in shape. She was never “out” of shape, but she finally had a little more time to devote to her fitness. A few months after the birth of her second child, at 33, she was diagnosed with stage IV breast cancer. Yet somehow, a double mastectomy and several heavy doses of chemotherapy and radiation didn’t slow Jayne down. She was the liveliest, healthiest, most positive energy in the gym. She had a glow about her and just looking into her sparkly blue eyes made me smile. Jayne was radiant. Her smile was gorgeous and always brightened my day. And somehow, throughout our workouts, her lipstick was always perfect. Not because she was high-maintenance, she was the furthest thing from it, but because she always conducted herself like a lady, I suppose. In short, Jayne was beautiful, inside and out.

She started with me once a week and soon she bumped it up to 4 times. She worked out with four other women who soon became a sisterhood; a support team unrivaled.  Almost a year after we met, her cancer returned. Disappointed but not discouraged, Jayne took on her re-diagnosis with the fierce determination that she held within. She never missed a workout. She scheduled her chemo around it. She’d drop her boys at school, get her blood drawn, come to workout and go back for her treatment. Her workouts were her sanity she said; a lifeline that buoyed her strength in this battle. Everyday except Tuesday, just before 9, Jayne lit up the gym with her smile. In the five years I knew her, I don’t think I EVER heard her complain. Jayne didn’t look at the clouds, she saw the silver linings.

It wasn’t just her steadfast determination and exceedingly positive attitude that made her special. It was the way she lived her life. She put others first. She didn’t sweat the small stuff. She knew what was important (family) and she lived by it; never getting caught up in what other people were doing. When you talked to Jayne, you knew she heard you, you knew she cared. She never had a foul thing to say about anyone. She lived her life according to her principles and she never waivered. She defied the odds and outlived all of the statistics. For someone who was such a lover, she was the ultimate fighter.

Jayne is a hero in my eyes, and in the eyes of so many who both knew her, and knew of her. She was the epitome of grace: the definition of strength and elegance, a picture in courage.

Today would have been Jayne’s 41st birthday. She passed away in September of 2008, almost 5 years after I met her. I wish I had thought to write this a year ago, because we always talked about what a party we were going to throw for her 40th birthday. Unfortunately Jayne passed away 8 months shy of this landmark. I try to celebrate her every day, but especially today.  Jayne was a gift and I treasure my time with her. She is a constant voice in my head and a source of warmth in my heart. When faced with a predicament, I often ask myself what Jayne would do or say. I try to live my life the way she lived hers, and while I am sure I often fall miserably short, she is my compass. I hope she knows how much she meant to me and I like to think her spirit lives on.

I was blessed to have known Jayne. As I reflect, I realize, that while she was only in my life for a season, there was most definitely a reason, and I will carry her with me for a lifetime.

jayne

Posted in Courage, Grace | 52 Comments

Change

Posted on April 26, 2010 by Megan

The sweet spot, the comfort zone….call it what you may, but we all crave it. Problem is, life is dynamic, and things don’t stay the same. Stick with the status quo – do what you’ve always done, and eventually your sweet spot doesn’t feel so sweet. Evolve or get left behind. I guess it’s just the name of the game. Yet so many of us are adverse to change. Seems like an unfair paradigm.

One of my clients just started a workshop on life improvement. She was telling me a little about it during our session today. The course requires much more student participation than she had hoped. After the scary task of putting pen to paper and writing down specific reasons for taking the class, she was asked to commit aloud two specific ways she was going to further her goals in the coming week. Outside her comfort zone she said. I told her it had to be because THAT is where change happens.

It made me think. As a fitness professional, I am constantly telling my clients that in order to produce the change we want to see in our bodies, we have to create discomfort. (The SAFE kind of discomfort: that hurt so good, I know I’m getting stronger kind of discomfort). Change does not happen with the status quo. You have to challenge your system. Let that body fat know it’s moving day.  In every workout, I try to get to the place where my body is challenged, and work it from there because that is where change happens. I can feel it. It’s like a blender. If you casually stir the pot, things are goanna move around, but I want to see ‘em dance! Our bodies resist change on a systemic level as much as our minds do. It’s a phenomenon we call homeostasis. This is why doing what you’ve always done in the gym isn’t goanna cut it.

On a purely scientific level, we lift weights to get stronger, but the act of strength training is actually breaking down the muscle fibers. It is in the process of building that broken-down muscle tissue back up that we get stronger. Sounds familiar, doesn’t it? Sometimes the process of change can be uncomfortable; it can be a battle, it may break us down or beat us up, but we come out stronger on the other side. Yet another valuable lesson learned in the gym that applies to “real life.” A physical phenomenon that so closely parallels an emotional one.

I am not saying the process of change always has to be hard, but it is uncomfortable in the sense that it is both different and unfamiliar.  But where do we spend most of our time? Our comfort zone. Too often we stick with what we know, even if it isn’t perfect, because we are afraid, lazy or ignorant. We don’t want to rock the boat. We convince ourselves where we are is better than what we don’t know.  

Think about it. How many people stay in relationships or jobs simply because they are afraid to leave? It seems easier to accept what we know and don’t like over what we may love but don’t know. Somewhere in our DNA we have become adverse to change, because change causes discomfort.  We avoid it, even when it is what we need. But why? Uncomfortable doesn’t have to mean bad. In fact, quite often it means good, we just don’t know, and that in itself can be uncomfortable.

They say the impetus for change is often when we get to the point where the change itself becomes less uncomfortable or threatening than the cost of staying where we are.  Try not to wait that long. Sure, you might fall short. Or you might not land where you thought. But aren’t you are a whole lot better off for trying and falling short than for watching your life from the sidelines? Besides, someone who tries never really fails. Every experience (like every workout) presents an opportunity to fortify yourself. If you learn from the process, regardless of where it takes you, you are better off.

Take the leap. Go out on a limb, because that is where they keep the fruit.

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There Aren’t Short-Cuts to Anywhere Worth Going

Posted on April 18, 2010 by Megan

What if I told you I could make you look and feel 10 years younger, increase your energy levels and improve your quality of sleep? You’d do everything I said to do, right? Wrong. You’d do everything I said to do that didn’t require hard work. While I have not personally executed the multiple scientific experiments necessary to prove such a bold, blanket statement, I do know it to be true. Proper diet and exercise will give you all of the above, and then some. A complete eating and exercise program will improve your life from the inside out. Yet most people aren’t doing it. Not because they don’t want it, but because many don’t want to work for it.

Everyone wants a short-cut. Millions of people are making millions of dollars because of it. People spend bundles of money on pills, creams and infomercial gadgets to make them look thinner. It is big business. Food companies are in on it too. There are more all natural, fat-free, low-fat, metabolism-boosting, fat-blasting, no sugar, low-sugar, no carb, gluten-free, whole grain products out there than ever before. Yet every year we keep getting fatter.

Unfortunately, even gyms make money off of people NOT working out. In fact, they count on it. They sell far more memberships than any gym can hold knowing not everyone will show up. Gyms lure people in with low rates and long contracts, preying on the guilt people carry around because they “should” be working out. A seemingly unethical ploy, but it is how gyms make their money. Think about it, in January the gym is a crowded mess, but come April, where did everybody go? They aren’t all out of town. Most of them are in bed or at happy hour; their aspirations of fitness slipping away along with their money in the form of automatic payments to their gym.

Still not convinced? Take a look at the beauty industry. Women (I realize I may be accused of stereotyping here, but I write what I know…) will buy just about ANYTHING if you tell them it will make them look younger or thinner. The more expensive, the better. All natural you say? I want two! Women are paying embarrassing amounts of money on 15ml of this serum, 1 fl ounce of that potion. They are lifting and tucking, injecting and scrubbing all in the name of eternal youth.

Don’t get me wrong, I think a woman, or anyone for that matter, should do whatever it takes (within reason) to make them feel good about themselves, but I believe that it starts on the inside.

I think about it a lot. How come we know what we need to do, yet so many people aren’t doing it? It isn’t because we don’t want to look better (see above rant on face cream), or because we don’t want to feel better (who doesn’t want to feel better?!) I imagine some people get discouraged because they feel like attaining a healthy body the hard way is too far out of reach. I am here to tell you that is not the case. I believe everyone is one workout away from a better body.

I think the real answer to my question is because too often, too many of us are adverse to the hard work it requires. And believe me, it requires hard work. Your 30 minutes on the elliptical trainer did right by your heart and lungs, but it’s not going to make your butt look any better.  Change in body composition requires the type of chest-thumping, muscle-burning exercise that isn’t happening in most gyms across the country. Yet another reason people give up: they start to feel a little better with exercise, but because they are simply “showing up” for their workouts, they don’t look much different. This is because you can’t just go through the motions and expect change. You have to challenge your limits.

Think about it. What in your life do you value that you didn’t have to work hard for? Anything worth having is worth working for, and there is no substitute for hard work. Your relationship? I am pretty sure it didn’t just fall in your lap. Or if it did, there have been days that weren’t as blissful as others. But you persevered. Your family? Please….who hasn’t dreaded a holiday gathering here and there? Yet those are the people you go to bed thinking about, who always have your back. Your career? Anyone who is happy where they are come Monday morning didn’t get there by being lackadaisical, I promise you that.

So how come when it comes to our own health, our own well being, we take short-cuts? This is the one avenue in life that has a specific recipe, a guaranteed road map to success, yet we don’t always follow it.

Life is short and precious, yet some days are long and arduous. So why not do everything you can to take care of yourself in order to feel (and a fantastic side effect…to look) your best; to do everything you can to make your journey long and blissful. It isn’t in a bottle, it doesn’t come in a package, and you won’t find it on a shelf. So get off the bench, and put yourself into the game.

Posted in Uncategorized | 97 Comments

A Herculean Effort: For the Love of the Game

Posted on February 28, 2010 by Megan

I have to admit, I have a slight obsession with the Olympics. While in my heart I favor the Summer Games, come February, the Winter Olympics will do. I love the raw human emotion: the magic of seeing a dream come true. It doesn’t even matter the event. I find myself suddenly enamored by speed skating or cross country skiing (or whichever event NBC airs before I have to go off to bed). What is not to love? Getting the BEST out of yourself on a particular day against the best in the world – the stars must be aligned….tough to do.

In third grade I did an oral report on the Olympics. Carrying a sign I had made with the Olympic rings, I played a tape of the musical theme to the Olympics (I loved the tune so much I had recorded it from the previous summer’s Games off my TV set, so I could listen to it on my walkman). It was my first multi-media presentation, so proud! I remember loving the idea that the rings represented every color from all the flags of the world.

As a former collegiate athlete, I have some idea of what went into getting there, but competition at that level is something only a few can truly understand. It means a lifetime of dedication, sacrifice and hard work. Each of those athletes knew what they wanted and had the courage to go after it. They put it all on the line. It meant risking failure….falling short. If only everyone could be so bold with their dreams, instead of hiding behind their fears, the world would be a much better place.

The Olympic Games are a gathering of people who are all among the very best at what they do. Most of them competing against each other, yet at opening ceremonies, they all walk together for their country. They show up with a mutual respect for one another. Regardless of their sport, nationality or language, they have much in common. Their commitment to their sport is the culmination of a lifetime of hard work. It meant staying home to rest their body when all their friends were going out, forgoing spring break trips to Mexico for practice, getting out of bed before the sunrise to fit in a workout. While their friends got “real jobs”, these athletes and their families did whatever it took to support their passion. They all want to win, and they have dedicated their lives thus far to do it.

At a time when the world is filled with so much hate and distrust, the tradition of the Olympics brings hope. There is stability in tradition. While the modern Olympics began in 1896, written records of the Olympics date back to 776 BCE (where the champion, Coroebus ran naked….talk about ratings potential….where was NBC?!). The Olympics bring us together. When a bunch of scrappy college hockey players from the USA defeated the mighty Russians in the infamous “Miracle on Ice” amidst combustible political principles, diverse athletic principals and a global backdrop in turmoil, it triggered an unprecedented reaction in athletics perhaps never to be outmatched. Or when a young girl tragically lost her mother two days before her competition and skated the performances of her life to capture a bronze medal, she was held up by the world, regardless of her nationality.

While there is much to be skeptical about in today’s day and age – the dirty politics of the IOC, network ratings, possible use or abuse of steroids, I choose to watch with the innocence of an 8-year old and the perspective of a 34-year old. For many of these athletes, this is the pinnacle of their sports careers. Most of them will not go on to sign multi-million dollar contracts and come spring, many of their names will be off our radar entirely, but for 16 or so days every two years, these athletes inspire, unite and bring hope. For that, I am grateful.

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If You Let Me Play….

Posted on February 2, 2010 by Megan

Wednesday is National Girl’s and Women in Sports Day. It is a day to not only celebrate the many amazing accomplishments of female athletes, but also to call attention to the important roll sports can play in a young girl’s life.

The research is overwhelming: girls who play sports achieve higher academic success and are more likely to earn a college degree, they enjoy greater health and well-being, have greater bone density (translating to lower risks of osteoporosis), are less likely to develop breast cancer later in life, experience less depression, are less likely to engage in risky sexual activity, and are less likely to smoke and use illegal drugs. Yet girls are still not afforded the degree of encouragement or opportunity extended to boys to participate in sports. At a time when obesity in our country is at an all time high and lawmakers are slashing funds for physical activity in schools (a topic to be addressed another day!), the importance of healthy role models can not be ignored.

We need more magazine covers sporting the likes of Venus Williams and Mia Hamm and less with Heidi Montag and Jennifer Aniston, because who are they really, and what have they done for us lately? It breaks my heart because young girls are looking at these magazine covers worrying if they are thin enough, pretty enough, sexy enough. Women’s bodies come in all shapes and sizes and they are all worthy of celebration. Determined at conception, so many of our physical attributes can not be controlled: blue eyes, brown eyes, straight hair or curly, long limbs or short….almost like drawing straws. You get what you get, yet so many women spend a lifetime trying to fight it instead of embracing and loving it – learning how to work it.

I believe in my core that if we raise little girls with role models that are strong, healthy, athletic women who focus on what their bodies can do for them instead of how they look, we will raise a generation of healthy, strong, and confident women.

Muscles do not belong exclusively on men anymore than skin belongs exclusively on women. It is possible for femininity and physical power to coexist. In fact, I believe the more we embrace our bodies, the more womanly we become.

I don’t need journal articles or research studies to tell me this, although I have read them. In fact, my thesis in graduate school focused on just this (I am pretty sure only my professor and my thesis advisors read that!) Growing up I loved to run. We lived across the street from a track and at an abnormally young age I remember running around it and enjoying it. I idolized Mary Decker (and cried when Zola Budd tripped her in ’84. I can’t remember what I did yesterday, but I remember those Olympic Games as if I were competing!). I worked the monkey bars at recess and practiced on my brother’s doorway pull-up bar. My first watch in elementary school was a large black stopwatch (I didn’t actually get a “normal” watch until my junior year in college), I got in trouble for wearing running pants to Sunday school, and I dreamed of starring in a Nike commercial. I never did make the Olympics, but running has played a starring role in my life and it has made me who I am today. It has made me strong, hard working, resilient, confident, and hopefully compassionate, kind and honest.

Think about how good you feel, how wonderfully exhausted and totally exhilarated you feel after a workout. It’s not just the physical results; it’s the energy you create that makes you feel capable, self-assured, proud of yourself, more beautiful. Being active can make a difference in your life, in the lives of other women and in the lives of generations of women to come. Take a moment on Wednesday to share your passion for sports and physical activity with a young woman in your life.

A special thanks to Mary Decker Slaney, Chris Evert, Billie Jean King, Martina Navratilova, Nadia Comaneci, Dorothy Hamill, Peggy Fleming, Mary Lou Retton, Martina Hingis, Lisa Leslie, Monica Seles, Jackie Joyner-Kersee, Florence Griffith Joyner, Mia Hamm, Natalie Coughlin, Lindsey Vonn, Misty May-Treanor, Kerri Walsh, Paula Radcliffe, Steffi Graf, Janet Evans, Cheryl Miller, Michelle Wie, Jessica Mendoza, Venus and Serena Williams, Bonnie Blair, and Angela Ruggiero among others, who have led by such great example.

For information or to make a donation towards promoting sports and physical activity for young girls and women, check out: www.womenssportsfoundation.org.

My first road race – 3 yrs old.First Road Race - Age 3

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Lighten Your Load

Posted on January 6, 2010 by Megan

While every day presents an opportunity to begin anew, there is something about a new decade that truly inspires a carte blanche. After a weekend of reflection, I have decided there are certainly many lessons and experiences (some good and some bad) as well as accomplishments that I will gladly store in my back pocket and carry with me into the new decade. At the same time, I realized what an excellent opportunity this is to leave behind any negative thoughts that get in my way, draining relationships that weigh me down, or fears that may be holding me back.

Take a few minutes today to reflect, who or what are the people/thoughts/habits that you are going to leave in 2009? Are you harboring resentment towards anyone? Take this moment to forgive them and then release them. You will be the beneficiary. Hold yourself to it. It will bring a smile to your face and a bounce to your step. I know it has for me.

Sometimes the only person getting in your way is you!

Speaking of your step, if you are feeling more and more aches and pains in your day-to-day life, take a look at your waistline. Every pound or two of weight you add to your frame is not only a strain on your heart and lungs, but on your joints and ligaments. Don’t think it really makes a difference? Try walking around with a 5 or 10lb dumbbell all day. Feels pretty miserable, doesn’t it? Even if you haven’t added a few pounds in the last year or so, my guess is you or someone you know with joint pain could probably stand to loose a few. Your joint problems probably won’t disappear, but they will be alleviated. So get out there and move your body. Clean up your eating. Lighten your load!

Posted in Uncategorized | 5,734 Comments

Resolve to Be Better Every Day of the Year

Posted on January 1, 2010 by Megan

I am going to come right out and say it. I don’t believe in making diet and fitness based New Year’s resolutions. I think people who make them are setting themselves up to fail. I am even willing to walk out further on this limb and say that half of the people reading this have had the same health-related resolutions to lose weight and exercise for the last five years, while the other half don’t even remember what they so fiercely resolved to do come March 15th. So how’s that working for you?

New Year’s resolutions, while well intentioned, are flawed by design. We have such grandiose plans for ourselves, particularly after the gluttonous few weeks that proceed January 1. Too often these resolutions focus on the results we want, instead of the behavior and mindset we need to adopt to get ourselves there.  That is akin to mailing a letter with a street address, but no City or State (or stamp for that matter!). In order to illicit the true changes in behavior that these resolutions require, we need to set realistic, specific, measureable and attainable goals. Each macro-goal should be made-up of a series of micro-goals to keep us motivated and on task. We need a well-thought out game-plan as well as several back-up plans, because if I have learned anything in my 30 plus years, it is that life throws curve balls. It is how we react to these curveballs that define us. Most of the resolutions I hear thrown around include exactly none of the above, so with the first bump in the road, most folks jump ship. Their all-or-nothing approach has left them up-stream without a paddle.

It isn’t that I don’t believe we should always strive to be better. Quite the opposite, in fact. But why wait for January 1st to become the person you want to be? Isn’t every day, every meal, every workout an opportunity to be better? That is what I believe. So you had a doughnut for breakfast, big deal. Doesn’t mean you have to have a milkshake for lunch. Turn it around. Grab a healthy lunch and throw an extra circuit in your workout. If you are yet to make friends with the gym, add a mile to your evening walk, or add a walk to your evening. Take every moment as an opportunity to make yourself feel better. There will be failures: skipped workouts, extra cheat meals, etc, but it is how quickly you rebound from these hurdles that will measure your success. Be flexible, stay positive and you will find your road to success.

Don’t wait until January 1st (or next Monday, or the Monday after that) to feel better. Feel better now. You owe it to yourself. Making small healthy changes on a daily basis can add up to big things and will set you on the path to meeting your goals. As you start to feel better, (and with a healthy lifestyle, you WILL feel better) your resolve will only strengthen. Change can happen any old day of the week or year, so put yourself on the path for a healthier tomorrow, TODAY!

Happy New Year!

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What is your holiday game plan?

Posted on December 10, 2009 by admin

Monday January 4th brings its own harsh realities. It is back to the office for most. Which undoubtedly means lengthy to-do lists filled with tasks you put off until after the holidays, credit card bills higher than you hoped, a forecast calling for rain through March, and you realize your next day off isn’t until Memorial Day. Do yourself a favor now. Plan your eating and exercise strategy for the next few weeks so you don’t have to add “shed the holiday weight” or “get back to the gym” to the burden of your Monday morning.

Without a proper game plan, the holidays can be a time of over-indulgence that leaves you feeling low.

Don’t skip your workouts. Make them a priority. Make yourself a schedule and stick to it. Time is not an excuse – wake up 45 minutes early, go to the gym at lunch, arrive a little late to the party with a healthy glow and natural high from your workout. If you are short on time, increase the intensity of your workout (think intervals). Can’t make the gym? Go outside, find a hill and sprint up it 5 times, recover on the way down, throw in some bodyweight squats and lunges, and finish it off with a pyramid of push-ups and dips. No excuses. Think Newton’s Law – objects at rest will remain at rest and objects in motion will remain in motion (and look better in their skinny jeans).

Plan your splurges. Love Mom’s gravy and mashed potatoes? Can’t live without Uncle Tim’s apple crisp? Fine, indulge yourself. This is a time to be festive and enjoy the holiday traditions we have grown to love, but have a plan. Recall the 80/20 principle. In combination with consistent, meaningful exercise, if you eat clean 80% of the time, you are free to deviate the other 20%. (It is important not to confuse this 20% for a get out of jail free card, everything within reason, of course.)

    It is a good idea to look ahead at your holiday festivities and prioritize your splurges so you don’t run-out. This will also help motivate you to stay on track, knowing you will not go without. It is also important to note, more is not always better. Think about it – the first few bites of something are always the most enjoyable. Go slow, enjoy them, but do not over-indulge.

    Come prepared! Splurge meal or not, do not head into a dinner or event on an empty stomach. Even when faced with a decadent meal, it is still important to maintain your eating habits (start the day with a healthy breakfast; eat a light snack every three to four hours (preferably a lean protein with a whole grain or fruit/vegetable). Do not forget what you already know! Eating less throughout the day is a sure-fire way to guarantee over-eating later on. If you don’t know what is being served (for the most part food served at cocktail parties should be avoided), eat before you go. Bottom line: never let yourself get too hungry because you will be more likely to make food choices you will later regret.

    Don’t drink your calories (or be aware of it when you do!). Anyone who knows me knows I do not believe in drinking sugary sodas and juices. They have almost no nutritional value and ridding your diet of them is one of the quickest ways to cut calories without even trying. Those are not the only caloric drinks however, so be aware. That gingerbread latte you just had? I hope you budgeted in the almost 600 calories it may contain (depending on size, milk type, whipped cream etc). If that is your splurge, just make sure you enjoyed it because it was potentially 25 to 40% of your caloric intake for the day (depending on your body size and activity level). Be mindful. If it is your splurge of choice, consider a small, with non-fat milk, sugar free syrup and no whipped cream.

      Oh, and the cosmo you just threw back? Not only full of sugar and empty calories, the alcohol will most likely poke holes in your food strategy if you let it, so pay attention. It is a good idea to alternate each cocktail with a glass or two of water. This will also make the next morning’s visit to the gym more productive! Avoid at all cost the creamy, dreamy delicious yuletide concoctions, as they are LOADED with fat and sugar (think eggnog, hot toddies, mudslides and the like). A glass of wine (preferably red for the antioxidants) or champagne is a good choice – weighing in at around 100 calories a glass.

      Drink water. It is the fountain of youth. It aids in digestion so it keeps your metabolism humming, it helps with memory, it keeps your skin glowing, and your systems running efficiently….the list goes on and on.

      With a few simple strategies and a well thought out plan, you can enjoy the holidays without sacrificing your health or your waistline. While nothing can take away the inevitable bummer that so often accompanies the first work day back to work, a solid plan of health and wellness can certainly lighten your load….

      Posted in Eating, Holidays, Plans | Tagged , , | 11,560 Comments