Provided By Coach Meredith
Provided by Coach Meredith
Provided by Coach Meredith
Recipe approved by functional medicine doctor, Dr. Mark Hyman, founder and director of the Cleveland Clinic Center for Functional Medicine.
By Coach Meredith
As always, our safety should take priority in anything we do. This week I’d like to give you a few tips on staying safe and avoiding injuries.
If you’re an active individual, injuries are bound to happen every once in a while. We often prolong or worsen our injury by not resting long enough to allow our body to heal itself. However, there are ways to treat and avoid injury without disrupting our routines. Here are a few tips:
Apply ice & relieve pain. The two most portable injury healers are ice packs and over-the-counter anti-inflammatory pain relievers. Applying ice and taking an anti-inflammatory will reduce swelling and pain quickly and effortlessly.
Avoid dehydration. Drink plenty of water throughout the day to speed up recovery. Dehydration can also cause injuries by increasing strain to dry muscle mass, so be sure to drink up each hour, as a preventive measure!
Eat plenty of protein. Proteins help your muscles rebuild after an injury or challenging workout. Consume eggs, lean meats, beans, or green veggies to get the right amount of protein!
Stretch often. Take a break once an hour while at work to stretch sore muscles. Simply standing up and sitting down is a great way to massage the body—but you can even stretch your neck and wrists while completing your to-do list. Also make sure to stretch and mobilize before and after class, as this will help to keep muscles limber and allow for proper range of motion.
By Coach Meredith
I’ve had a few people asking about the reason why we aim to complete at least 10,000 steps per day. Let’s take a moment to discuss the origin and clarify the reasons behind the 10k step movement. Should we be aiming for 10,000 steps or is there more to it?
The 10,000 number originally appeared in the 1960s when a Japanese company started selling pedometers called manpo-kei, which literally translates to "10,000-step meter." Health studies later on confirmed that people who take 10,000 steps have lower blood pressure, more stable glucose levels and better moods. Therefore, the number stuck as the standard number of steps an individual should aim for each day in order to benefit their health.
More recently, some researchers have suggested 15,000 steps might be even better. A snapshot study of Scottish postal workers found that individuals who walked an average of 15,000 steps per day had normal waistlines, healthy cholesterol levels, and a lower risk of heart disease.
Let it be known, most national and international health authorities don't have a daily step count recommendation. For example, in Canada it's recommended that adults get 150 minutes of moderate-to-vigorous activity per week, with no mention of a specific number of steps.
Setting a daily step count recommendation can be both beneficial and problematic for three reasons:
The first is that intensity matters.
-Taking 10,000 slow, meandering steps isn't the same as taking 10,000 quick ones. Recent research on HIIT training suggests that sprinting in short bursts (even as little as 60 seconds) may have similar benefits to walking for an extended period of time.
The second is that step counting is too narrow.
-It fails to account for movement that's not easily quantified in steps. For instance, an hour of yoga or weight training won't be accurately reflected in a step measure.
Despite advances in fitness tracker technology, many still fail to accurately capture non-step movements, like cycling and swimming. A person could be lifting weights and spinning for 150 minutes each week, be reaping all the benefits of physical activity, and never hit 10,000 steps.
The third is that when it comes to steps, more IS more.
-There's nothing magical about 10,000 or 15,000, or any other big number. Studies have confirmed that these numbers are associated with health benefits not because they signify reaching some amazing threshold, but because they're a lot of steps.
Research has unanimously concluded that the more movement you can do in a day, the better. Taking more steps means you're spending less time sitting, which is always a good thing. It also hopefully means you're taking more frequent breaks, which is also a good thing.
Your daily step target shouldn't come from a study of postal workers or a Japanese pedometer maker. Because more is always better, the right amount is whatever number encourages you to take the most.
FINDING THE RIGHT AMOUNT
For many, 10,000 is a reasonable target because it's ambitious but attainable.
However, depending on your lifestyle, 10,000 may seem discouragingly high. If you struggle to reach even 5,000, set a lower goal to start and then work your way up. Or, if you're a Scottish postal worker, 10,000 may seem too easy and you should set your sights higher.
To find the right goal for yourself, the first thing you need to do is establish a baseline. On an average day, how many steps do you typically take?
Track your steps for a week or two and see what you average. Then set a goal that is ambitious but that with a little additional effort, you can reach. In an ideal world, your goal should provide the nudge you need to sneak in more activity. You want to look down at your tracker at dinner time and think "If I just go for a half hour walk before bed, I could reach my goal."
Once you start reaching your goal every day, you can work on setting it higher. If you can easily get in 10,000 steps a day, bump it to 11,000 or 12,000. Try 15,000 if you really want to. As long as you're pushing yourself to walk more every day, and at a brisk pace, you can be sure you're doing your mind and body some good.
THE BROADER POINT
More generally, counting steps, however many, will never alone be a good measure of physical activity. No number of slow steps can replace the benefits of heart-pumping activity. Strength training is important for your muscles and bones, even if it doesn't help you hit 10,000 steps.
We should resist the urge to latch onto the big, trendy number and instead aim to lead an active life filled with a variety of activities. We should set a personal goal and work toward it.
And we should also remember that all steps are not created equal. If you're intent on taking 10,000 a day, make sure at least a few are the fast, heart-pumping kind that leave you sweaty and winded.
By Coach Meredith
This is something that is not only beneficial for our overall wellness, but it can help prevent injury in the work place, the gym, and our day-to-day lives as well. Some of you may already have a specific stretching routine that you prefer to stick to in the morning or before or after your gym sessions.
Tight muscles can lead to imbalances in the body which may contribute to a limited range of motion or possible injury. Stretching regularly can help you maintain mobility that may help improve your performance and well-being.
First, let’s review a few helpful stretching tips to get you started:
HOW MUCH SHOULD YOU STRETCH EACH WEEK?
The great news is that as little as 6–10 minutes of static stretching a few times a week can be beneficial, so it doesn’t have to be an overwhelming task to include more flexibility-focused work into your already busy schedule.
If you aren’t currently doing any stretching, aiming for 1–2, 10-minute sessions a week is a good place to start. Each week you can add more sessions or increase the duration.
If you know you won’t ever have the time to do a full 20–30 minutes in one session, don’t worry. You can break it up into shorter, more manageable time blocks, or simply do a more focused, 5–10 minute stretch on busy days. The key to success here is to find a way to fit in flexibility time without added stress. The good news? Stretching also helps to decrease stress levels.
WHAT’S THE BEST TIME TO STRETCH?
Stretching can be done WHENEVER you like, whatever fits your schedule— morning, noon or night. It’s both a great way to begin or also wind down your day. The best time to stretch is the time you’ll actually do it.
At The Bar Athletics, we like to focus on a generalized warm-up before every class that ensures safe movement through the WOD prescribed for the day. We ALWAYS encourage our members to mobilize specific body parts that inhibit their personal range of motion if needed. We also provide a cool-down segment to our daily classes in order to promote further work on mobility as well as monthly mobility clinics.
“Blessed are the flexible for they shall never be bent out of shape.”
By Coach Meredith
How can we increase movement throughout the day if we have a standard 9-5 desk job? My answer to you is: there are A LOT of ways to increase activity even if you have to remain at your desk for the majority of the day. Here I will go over just a few ways to focus on core strength and increase physical activity throughout the day.
Even with standing desks, parking at the furthest end of the parking lot, walking to meetings and trying to walk at lunch, most people STILL spend the majority of their workdays sitting. Booooo!
Fortunately, there is a way to sneak strengthening exercises into your daily routine, even if your day is packed with meetings. One trick is using isometrics. These are moves that use contraction and relaxation to engage muscles.
HOW ISOMETRIC EXERCISES WORK
On a basic level, muscles contract in three main ways. Concentric contraction happens when a muscle tenses, which means you’re shortening it. Eccentric contraction occurs when that muscle tension is prompted through lengthening, such as resistance or lowering a weight.
For example, with a bicep curl, you have concentric contraction as you bring the weight toward you, and eccentric contraction as you lower the weight.
With isometric contraction, muscles tighten without changing length, and there is no movement in a joint. Examples include pushing against an immoveable object like a wall or holding plank. You remain in one position without movement, but are still doing plenty of work.
Isometrics are also called “static strength training.” These exercises can be so effective they bring muscles to fatigue quickly and the effects last long after they’re done.
Try some of these isometric exercises throughout your workday. Although they seem like modest moves, they can help to keep your muscles working:
Clasp your hands or press your palms together in front of your chest, elbows bent, exerting equal pressure in both arms. Hold each press for 10 seconds, then release. Repeat 5–6 times. This will work your biceps, chest and triceps — maybe while you’re reading emails.
Sit up straight in your chair, with shoulders relaxed. Breathe deeply and engage your abs as if you’re bracing for a punch. Hold for 5 seconds, then breathe out while “crunching” your abs upward as if you’re doing a sit-up. Exhale completely, take a few breaths, then repeat. This can be a great exercise during long meetings, since the action is subtle and no one will know you’re doing a major ab workout while you’re taking notes.
Strong glutes help to protect your back, especially when you’re chair-bound for most of the day. A simple isometric exercise is to squeeze your glutes and hold the contraction for 10 seconds, then release.
To get some movement in your shoulders and engage your core, stand about 3 feet from a wall and place your palms against it at shoulder height and width apart. Press firmly against the wall for 10 seconds, then release. You can also make this into a push-up by lowering your torso toward the wall and pressing back up.
The main benefit you’ll see with isometric holds is stabilization of the muscles. Isometric exercises are done in a static position which means they won’t help improve speed or athletic performance, however they can help maintain muscle strength.
Isometric movements are often used in physical therapy to rehab injured muscles, so if you’re trying to bounce back after injury or other issues, putting some isometric exercises into your everyday schedule can also be useful.
There is also another advantage to performing these movements, especially for work: Isometric exercises can help lower blood pressure. That means you can de-stress and fit in some workout moves at the same time.
You should try incorporating a few exercises per day, and do them at about 30% of your max effort. From there, you can start to build more into your workdays and increase intensity over time.
Like I mentioned, this is just one way to increase your physical activity with a desk job. There are also bodyweight movements and other exercises you can perform to improve your strength while on the job.
Provided by Coach Meredith
In 1972, researcher Walter Mischel did a now-famous experiment at Stanford. He sat children between the ages of four and six in an empty room with a marshmallow on a table. Researchers told each child that they could have one marshmallow right now, but if they waited a little while, then they could have two marshmallows. Then, the researchers left the children alone with the marshmallow to see what happened.
Some kids ate the marshmallow immediately.
Some kids waited a few minutes, then caved in.
But about one-third of the children were able to wait longer.
They came up with ways to avoid the marshmallow temptation while they waited. Some covered their eyes or turned away from the marshmallow. Some invented little distractions, such as humming. Their payoff, of course, was twice as many marshmallows.
By waiting - or delaying gratification - these children succeeded in getting more in the long term than they had in the short term.
TO SEE THE STUDY CLICK HERE
That's interesting enough, but what's even more interesting is what happened afterwards.
Children who were able to delay gratification in the marshmallow experiment turned out to be more successful later on, too. (By the way, this experiment also worked with pretzels, candy, and chocolate, in case you were concerned that maybe kids just didn't like marshmallows.)
In the late 1980s, when Mischel checked in on the children he'd studied, the two-marshmallow kids were still winning the game of life. They were doing better socially and academically. They had their act together.
And guess what? The same principle of delaying gratification applies to wellness, weight loss and getting in shape.
Remind yourself of what you truly want.
Remember that what you get in the future might be twice as good as what you get right now.
You don't have to have iron willpower for this.
Sometimes, all you have to do is get through just a few minutes of discomfort.
Think about the "impulse eating" situations that you often find yourself in, such as:
Like the children you can:
Remember what's truly important to you
WHAT's UP NEXT?
This weekend, try sitting with a little bit of discomfort and difficulty.
Get just slightly hungry. It's OK. Embrace the challenge.
WHAT TO DO TODAY
1. Stay focused on what you truly want in the long run.
Remind yourself of who you are and why you're here. Ask yourself:
When and where are you likely to make rushed or thoughtless choices? From now on, anticipate this. Come up with ways to stay on track and delay gratification.
3. Find strategies to help yourself stay focused.
Like the children you can:
By Coach Meredith
It’s that time of year where the spotlight is on that beach bod. Some of you may have already started months ago working towards your new summer body goal, whereas some may be getting frustrated with where they’re currently at and want to make a change ASAP. When setting weight goals, it’s easy to pick a number that seems as low as possible, or at least lower than you are now, or to illogically choose a time in your personal history when your weight seemed just right. Maybe that was high school, pre-baby or just a few months ago.
Some may choose to go with a standardized number, like the “normal” range of your body mass index (BMI), or even compare yourself to some of the fitter people on your social media feed who seem to be around your height, age, and build.
The fact is: Choosing an ideal number for your weight isn’t easy. This is because age and gender play a role as well. Body weight does have a relation to optimal health and can be useful for preventing health risks that come along with being overweight or obese, however that number isn’t the “end all be all.”
Let’s talk a bit about the problem with using a BMI (Body Mass Index):
Although it’s common for physicians, insurance companies, some schools and even the Centers for Disease Control to use BMI for measurement, there are plenty of issues when it comes to using that for gauging weight.
First off, those with more muscle mass are automatically heavier and will be put into a higher BMI. So technically speaking if we are using the BMI scale, the fittest, most ripped person you know will be considered obese (For example: Rich Froning, Katrin Davidsdottir = obese). Even with those who are “normal weight,” the BMI doesn’t allow for insight into muscle versus fat.
Adding to the difficulty of using BMI, there have been several different formulas in the last 50 years for determining “ideal weight.” Even within the BMI, the range of recommended weight can be wide, four formulas in particular — Hamwi, Devine, Miller and Robinson — each come with their own set of criteria, and while the results may be similar, there are still variations.
For example, a 30-year-old woman who is 5-foot-4 would be considered within a healthy range if she weighed between 107–145 pounds. Using the most recent formula, the Robinson formula would put her ideal weight at 123. But a woman who has solid muscle mass may weigh more than the “ideal weight.” So does that mean she needs to risk losing that muscle just to reach a lower number? That seems ridiculous. The BMI gives a very imprecise estimate of a person’s activity level, which is recognized as contributing to successful aging and greater health.
What’s a better way to measure?
You can track body fat percentage, waist-to-hip ratio and other measurements, OR you could simply ditch the numbers altogether. Step away from the scale, set a goal, write it down and work toward it. When I say set a goal here, I mean set a more tangible goal like having your clothes fit better or be able to run a 5k within a certain time. Fitness related goals usually create the body composition changes you want without the reliance on weight.
Don’t get me wrong, the scale is a great tool to measure progress, but it is not the only one AND your weight needs to come into context with other aspects of your lifestyle—Nutrition, physical activity, sleep and stress ALL come into play here.
If you’d like a more accurate measure of your health, you can set up a time with Coach Meredith to get measurements.
By Coach Meredith
I hope you all have been enjoying your summer so far. Can you believe it’s already July?! Let’s start off this month by talking about getting your whole family active. Summer months are the most active for Ohioans and you and your family should definitely be taking advantage of it!
Active parents raise active children. It’s a fact. Research shows that children will take after their parents and have similar physical activity levels. So, as you find the balance between work, family, and extracurricular activities, be mindful that your children will follow in your footsteps, literally. Fitness should always be a priority in a family’s daily schedule.
It is recommended by the American Heart Association that from the age of 2 and above, you should participate in an hour of moderate to vigorous activity every day. Children who meet this goal will find it easier to maintain a healthy weight as they work to prevent heart disease, cancer, stroke, and other metabolic diseases.
One hour each day might sound like a large chunk of time, but there are several different ways to incorporate physical activity into your family’s routine little by little.
Here are some ideas:
There you have it, some top tips for increasing your family’s activity level.