Monthly Archives: July 2016

#Quote of the Week-You Have a Choice

A green two-way street sign with arrows and the words You Decide

“You have a choice.”- Susan “Storm” Richards (Invisible Woman-Fantastic Four)

 The quote of the week comes from an unlikely source but it rang heavily in my ears.

When I coached my team I drove this point home. The choice is ours:

  • To be part of the problem or part of the solution
  • To do the right thing or to do what is easy
  • To be Great or to be Good. (Good is the enemy of Great)
  • To collect a paycheck or make a career
  • To be a leader or be a follower
  • To let Anger get in the way or Get Over it.
  • Eat right or not
  • Exercise or not

Coaching our team goes beyond tasks that are expected.  We should be coaching our team on wanting more, teamwork, success and what it means for everyone, how behaviors fall in line with the direction of the desired culture, etc.  the choice is yours.

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Achieving a Healthier Lifestyle

I came across an article that discussed a recent paper published by the Mayo Clinic (Loprinzi et al.2016).  This paper shows that fewer than 3% of American adults are living a healthy lifestyle.

“Despite the billions of dollars spent on gym memberships, diet programs and low-fat food options, Americans don’t seem to be getting any healthier.”

The study does an excellent job of providing four steps you can take to achieve a healthier lifestyle:

  • Become a nonsmoker
  • Be sufficiently active
  • Eat a healthy diet
  • Achieve a recommended body-fat percentage

The study included 4,745 adults:

  • 2.7% of the participants had all four characteristics
  • 11.1% had none of the characteristics
  • 71.5% did not smoke
  • 37.9% consumed a healthy diet
  • 9.6% had a normal body-fat percentage
  • 46.5% were sufficiently active

Women were more likely to not smoke and to eat a healthier diet but, were less likely to be active, compared with men.

Older individuals were less likely to smoke and to eat a healthier diet but, less likely to have a normal body-fat percentage and be less active compared to younger adults.

Check the list and determine what you do well and pick one area to make a change.  Once you have accomplished the change, add in another until you are following those four steps to live a healthier life.

Catherine Bares

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Bad Running Habits

Did you know that there are bad running habits that can slow you down and drain energy?

Not that I am a huge runner but, I did dabble in running during my triathlon days.  Plain and simple; I did not like running, I tolerated it to accomplish my goal.

According to The BeachBody Blog, here are “5 bad running habits that are slowing you down:

  1. Poor Arm Carriage
  2. Excessive Bounce
  3. Shuffling
  4. Looking Down
  5. Hunching Forward

The Article and subsequent links


We all know that bad running habits are hard to break. When you’ve been running a certain way for a long time, it’s difficult to identify quirks. Inefficiencies become second nature.
Fortunately, the majority of runners make the same five bad running habits. Once you learn to recognize them in your own gait, you can start to eliminate them. The result: more energy, fewer injuries, greater power, increased endurance, and extra strength in every stride.
 
Bad Running Habits You Need to Break
 
1. Holding your arms wrong
Running might be a lower body exercise. But how you move your arms can have a huge impact on performance.
Case in point: If you swing your arms across your body as you run, you expend significantly more energy with each stride than someone who doesn’t.
“Over-rotation of the trunk is a common cause, and is often the result of weaknesses elsewhere in the body,” says Steve Gonser, a physical therapist and founder of RunSmart Online. “Runners should look to address muscle imbalances through the spine and hips.”
To determine whether you have weak hips, take the single leg squat test, suggest Australian researchers in a study in the American Journal of Sports Medicine.
From a standing position, lift your right foot off the ground behind you. Then lower your body as far as you can toward the floor on your left leg (keep your back flat and chest up). Repeat on your right foot. Ideally, the knee and ankle on each leg will remain aligned.
If either knee rolls inward, you’re likely lacking strength and stability in your hips.
Here are five exercises to strengthen your hips.
And five more exercises every runner must do.
 
2. Bouncing too much 
There will always be some upward movement as you push off with each stride. And some runners may naturally demonstrate more bounce than others. But the goal is to travel the maximum distance horizontally, not vertically, says Gonser.
If you’re a “bouncer”—another of those common running habits—you’re likely wasting a considerable amount of energy that could otherwise be directed toward sustaining or increasing speed and endurance.
“In such instances, I either cue a runner to ‘quiet’ their feet (i.e., land more softly with each step), or simply increasing their step rate, assuming velocity is kept constant,” explains Chris Johnson, a Seattle-based physical therapist and running coach.
To increase your stride rate, count your normal steps for one minute, and then multiply that number times 1.1, adding 10 percent.
 
3.  Shuffling instead of running
Instead of bouncing with each step, some runners gravitate toward the other end of the spectrum, barely picking their feet up off the ground. It’s one of those running habits it’s easy to fall into.
“The main issue here is that such runners don’t transition away from their slower running gait once they start to run faster,” explains Gonser.
If you’re a “shuffler,” consciously fire each knee forward and pull it up as you run.
“Try to envision your leg taking the shape of the number ‘4’ with each stride,” suggests Gonser. “The figure four posture that is adopted by driving the knee and lifting the heel will feel awkward at first, but the more you do it, the less you’ll have to think about doing it.”
 

4. Looking at the ground
Since the rest of the body follows the head, it’s important to maintain a forward gaze, rather than a downward one.
“A runner looking down typically biases the entire spine into flexion, resulting in a closed airway and chest wall,” says Gonser. “A neutral head that looks forward can help you maintain proper alignment, which is not only important for breathing, but also for proper muscle function throughout the gait cycle.”
Running with your head tilted down or back (indeed, anywhere but neutral) can also increase your perceived effort. It can make every run feel harder than it actually is, according to a recent study in the International Journal of Exercise Science.
Bottom line: Focus on the horizon instead of your feet. Once you get in the habit of keeping your head up, other aspects of your posture will fall into place—especially if you also eliminate the next mistake.
 
5. Maintaining poor posture
One of the worst running habits is all too easy to fall into—if your posture isn’t dialed in, you can spring energy leaks anywhere (or everywhere) along your kinetic chain, which is all of the interconnected bones, muscles, ligaments, and tendons that allow you to run.
“When it comes to recreational distance running, proper posture ultimately comes down to a [stable trunk], a steady head carriage, and short ground contact times, while synchronizing opposing arms and legs movements without over-striking and over-striding,” says Johnson.
That might sound complicated. But it really comes down to following the advice in the previous tips. And adding a slight forward lean to your gait.
Not only can that lean enhance your posture and boost running efficiency, it can reduce the load on your knee joints, reducing your risk of injury, according to a report in the Journal of Orthopedic and Sports Physical Therapy.
“Avoid an over-exaggerated lean where you end up jutting your chin out and hunching forward,” says Gonser, adding that you should never round your back. “Hinging forward at your hips will protect your spine and place your glutes in a better position to fire—a great thing for runners.”
All this sound familiar? Chances are you’ve got a few bad running habits. Now you’ve got the Intel you need to break them.

www.beachbodyondemand.com/blog


 

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#Quote of the Week-Start

“You don’t have to be great to start, but you have to start to be great!”      -Zig Ziglar

Implementation is key. It’s great when we come up with ideas but, an idea is just an idea until we implement.  Take an idea, work up an implementation plan, assign tasks and get started.  Wahoo!

Catherine Bares

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#One of the Best Things About Time Away is Returning Home

Taking a “time-out” and getting away for fun and relaxation is a figurative reset button for me.  Spending quality time with the family is priceless.  I spent a day at the beach with tow (2) of my grandsons.  It was the tow (2) year olds first trip to the beach.  He had a blast!  It was a bittersweet, Déjà vu moment for me.  Sitting there watching my young grandsons run around, soaking up the rays and the waves, I couldn’t help but think back to those moments when I had my boys out there enjoying that same quality time.   It is hard to believe how long ago that was my boys running through the water, building sand castles, flying kites, feeding the seagulls and just enjoying the moment. It almost brought tears to my eyes.

My advice to young parents:  No matter how stressful life is and no matter how busy you are, find a way to fit in quality family time.  You will treasure those moments later in life; I know I do!

Catherine Bares

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