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Category Archives: exercise
Don’t Wish For It
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5 Pro Tips on How to Get Motivated to Workout
We’ve all experienced it at one time or another– a precipitous lack of motivation to work out. In this quick guide 15 top trainers, strength coaches and fitness superhumans stop by to share their best strategies for staying motivated to exercise.
Whatever your goals are in the gym you full well know the struggle: it’s minutes to go until you are supposed to hit the gym, and you feel any and all workout motivation plunging through the floor.
While every person’s level of ambition in what we want to achieve in the gym varies, we all experience the same difficulty in getting things going so that we get through the doors of the gym. We look at our fit friends on social media and their incessant #fitlife hash-tagging and gym selfies and wanna punch em, if only because they are at the gym and here we are, sitting on the couch wondering if crushing two bags of Doritos in one day is next level shame.
Luckily, today we got some serious back-up for you. 15 of the top trainers, strength coaches and fitness professionals stopped by to share their favorite tips and strategies for unleashing a bottomless pit of motivation to crush your workout routine.
1. DO IT YOUR WAY.
Social media can be a real son of a bee sting. Sure, it helps us stay in touch with friends and family, but it also shows us the endless trove of workout pictures from our gym addict friends, which tend to make us feel even worse about ourselves. And so we try to do what they do.
First mistake, bucko. Odds are you already know what works best for you.
“I think the most important part about motivating clients is to let them lead the conversation,” says Kelly Gibson, CPT, of Kelly Athletics.
“They know what works best for them, they just need someone to hear that they understand and support their beliefs. Once there is a mutual understanding, it is a good time to introduce clients to ideas of what foods and exercises might help them on their path.”
Remember: we all respond differently according to interests, exercise history, and everything else that goes into making us a special little snowflake. Embrace your individuality and stick with what you know that works instead of trying to emulate what someone else is doing.
2. WHAT YOU WANT VS. WHAT YOU WILL LOSE.
Much of the time we are motivated by fear. We don’t want to lose our health, our youth, our strength. And so we become very loss-averse instead of focusing on trying to achieve things.
Scott Abel, physique transformation specialist and weight-loss expert who has four decades of experience working with bodybuilders, pro athletes and figure competitors, emphasizes encouraging clients and athletes to pursue goals instead of trying to avoid the things they don’t want to have happen.
“The rationale is simple,” says Scott. “What you focus on, expands. So if you are always focusing on what you don’t want, you just manifest more of it that very thing.”
Instead of getting stressed out over negative goals, set yourself some positive targets and goals to dish out punishment on when you step into the gym and drop the hammer on your workout routine.
3. SURROUND YOURSELF WITH PEOPLE DOING THE STUFF YOU WANNA DO.
Like it or not, we are products of our environment. The friends we surround ourselves with end up influencing our actions and behaviors often far more than we are willing to give them credit for. This can be an awesome thing, or you know, be the other way around.
Dr. Joel Seedman, CSCS, ACSM, FMS, of Advanced Human Performance echoes this sentiment when it comes to choosing your coach or trainer.
“There’s nothing that stifles motivation more than a trainer who doesn’t care and lacks passion as this has a tendency to rub off on the client as well,” says Dr. Seedman.
“In contrast enthusiasm from the trainer and coach is very contagious and does wonders for sparking motivation from the client.”
We all have those friends who will tug at your sleeve and whisper, “It’s just one workout, what’s the big deal?” They might be fun to hang out with, but if you are looking to dial up your workouts it might be time to dial down the time you are spending with ‘em.
4. BUILD AN AWESOME SUPPORT CIRCLE PART 2.
Seriously, it’s crazy how much certain people in our lives can push in a certain direction.
Build an inner circle that is all positive, all caring, and all awesome. We are products of our environment.
“No one cares how much you know until they know how much you care,” says Mike Boyle, who for the past 30 years has worked with Olympians and pro athletes including players from the Boston Red Sox and Boston Bruins. “(As a trainer) if you want motivated athletes, care about them as people. Know their story, their why.”
Sounds good to me, Mike.
5. MOTIVATION COMES FROM OVERCOMING ADVERSITY.
If you are training on your own, make sure that you are constantly setting the bar just a little bit higher. Otherwise, you are inviting burnout and boredom.
Motivation, the white-hot, scorching type, comes from seeing your work pay off. From improvement. From overcoming challenges and limits.
Steve Whiteside, BA Kin, B. Ed, CSCS, NSCA-CPT, knows that the key to keeping his clients pumped up and interested over the long haul “involves an aspect of struggle.”
“It may be as simple as increasing the number of push-ups that can be accomplished in a set, going up in weight on a certain exercise or completing a tough metabolic challenge such as sprints,” says Steve.
“When the client completes the challenge, it becomes a high point in the workout and leaves them feeling hugely successful,” he adds.
“If they don’t, they’ve probably come close enough to keep them motivated to conquer it during the next workout. This ensures that each workout is a memorable and worthwhile experience, and that they are continually striving towards improvement.”
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Plantar fasciitis exercises
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Posted by Sophie McCauey – Plantar fasciitis exercises
Roughly 10 percent of the adult population suffers from the type of heel pain known as plantar fasciitis. (1) Plantar fasciitis is caused by inflammation of the thick fascia tissues of the heels. It’s a common running injury and usually triggered due to overuse of the feet during exercise, or from working out with poor form. It can affect either one heel at a time (usually in the dominant foot), or both simultaneously.
Facts About Plantar Fasciitis:
- Plantar fasciitis is the most common cause of heel pain in adults. It accounts for an average of one million patient visits per year to family doctors, orthopedics and general surgeons
- Experts believe that the causes of plantar fasciitis are multi-factorial. Risk factors include overtraining, older age, excessive foot pronation, obesity or being overweight and poor form when working out
- It’s most likely to affect middle-aged people and those who spend lots of time on their feet or exercising. In fact, about 83 percent of patients with heel pains are active working adults between the ages of 25 and 65 years old
- Athletes (especially runners), people who have physically-demanding jobs and soldiers are most susceptible to developing heel problems and pains
- The prevalence rates of plantar fasciitis among runners is between 4 to 22 percent, with higher rates occurring in those who don’t allow enough time between workouts for proper muscle recovery
- Studies show that about one-third of all people with plantar fasciitis report experiencing painful symptoms in both feet
- According to the American Academy of Orthopedic Surgeons, more than 90 percent of all patients with plantar fasciitis will improve within 10 months of starting simple treatment methods which can be done at home (2)
5 Plantar Fasciitis Natural Treatments
For the majority of people with plantar fasciitis, conservative treatments — as opposed to more aggressive treatments like surgery, shock wave therapy or steroid injections — can help decrease inflammation and pain.
1. Rest, Massage & Ice the Heel
The first order of business in treating plantar fasciitis involves taking time off from repetitive movements that trigger the condition and increase pain. You’ll likely need at least several weeks of rest to allow the affected tissue to heal properly, although the exact time period needed differs from person to person. While you’re giving your feet a rest, you can continue to perform low-impact sports that don’t cause pain, including swimming or bicycling.
Immediately after an injury or episode that causes swelling, icing can be helpful. Try elevating the affected foot and applying an ice pack for 15 to 20 minutes, 2 to 4 times daily. Some experts even recommend freezing a water-filled paper cup and rolling it over the site of discomfort for about five to seven minutes to massage the area. (3)
Once swelling subsides a bit after about 2 to 3 days, massage the heel and apply heat along with beneficial essential oils to further reduce inflammation. Warm oil massages are extremely beneficial for your feet because they increase blood and fluid flow, speed up the healing process and break up scar tissue or adhesions that can harden. Massage the painful heel with your hands in circular motions for 15 minutes or more daily. Try warming up a small amount of coconut or olive oil and then adding essential oils like rosemary oil, thyme oil, rose oil or lavender oil to decrease pain and swelling.
2. Practice Heel Exercises and Stretches
Studies show that in patients with plantar fasciitis, stretching exercises for the legs and affected heel are one of the most effective treatment options. Stretching the bottom of the foot, along with exercising and strengthening the legs (especially the calf and Achilles tendon), reduces tissue adhesion, improves form, helps improve range of motion and may decrease pain.
One study from the Baltalimanı Osteopathic Training and Research Hospital in Turkey found that 96 percent of patients with plantar fasciitis experienced improvements after performing specific heel stretches for 5 months. The study also found that symptoms improved after performing stretching exercises twice a day. Stretches included 10 repititions, holding for 20 seconds each time. The American Orthopedic Food And Ankle Society, along with the Mayo Clinic, recommend the following exercises and stretches to help treat plantar fasciitis: (3, 4)
- Towel stretches: Pull on both ends of a rolled towel that you place under the ball of your foot. Move your foot and the towel around to help massage the affected tissue. You can use a warmed towel for extra relief.
- Toe stretching: Cross your affected leg over your other leg and take hold of your affected foot. Pull your toes back towards your shin. Hold this stretch for 10 seconds and do 10 repetitions.
- Thumb massage: Try rubbing your thumb left to right over the arch of the affected foot. As healing progresses, the tissue will ideally become firm like a guitar string.
- Squat stretches: Lean forward and spread your feet apart with one foot in front of the other. Flex your knees and squat down, keeping your heels on the ground as long as possible. Hold for 10 seconds at a time. Repeat 20 times.
- Achilles tendon stretches: Place your affected leg behind your unaffected leg with the toes of your back foot pointed towards the heel of your other foot. Lean against a wall and bend your front knee while keeping your back leg straight. Keep your back heel firmly on the ground and stretch it for 10 seconds at a time, up to 10 times daily.
3. Wear Supportive Shoes & Footwear
Your shoes can really impact your walking or running form. Shoes also impact your ability to withstand force and pressure. If you experience heel pain frequently, it’s a good idea to consult an expert, such as a physical therapist or trained employee in a sporting goods store. They can measure your feet and help you find the best type of sneakers or shoes for your foot type. Your shoes can offer extra cushion and arch support which lower risk for injury while exercises or going about your day. (5)
If you’re a runner, make sure to buy new shoes after about 500 miles of use to avoid wear-out and injury. Avoiding high heels, sandals and going barefoot on hard surfaces can all help control heel pains and symptoms. Another option would be to consider to wearing specialized foot orthotics or splints. Your doctor or physical therapist might recommend wearing a splint that stretches your calf and the arch of your foot. These can even be worn during sleep without much effort at all (called a “night splint”). Night splints help keep the plantar fascia and Achilles tendon in a lengthened position which increases flexibility. Heel cups are another useful support device, made of cushions that are custom-fitted to your arches in order distribute pressure to your feet more evenly.
4. Maintain A Healthy Weight
Reaching and sustaining a healthy body weight (meaning a BMI between about 19 to 25 for most people) can help minimize the amount of stress placed on your heels. The higher your body weight, and the weaker your lower leg muscles, the more pressure your heels experience. (6)
Eating an anti-inflammatory diet, reducing stress, getting enough sleep and regularly exercising can all help with weight loss and maintenance. Some of the best foods for weight loss and controlling inflammation include: fresh fruits and vegetables (these are rich in magnesium and potassium), raw foods, green juices, wild-caught fish, probiotic foods, nuts and seeds, and healthy proteins like cage-free eggs and pasture-raised poultry. Just be sure to choose organic produce to avoid the dirty dozen.
5. Consider Visiting a Physical Therapist
If pain doesn’t subside after following the advice above on your own, visit a physical therapist. A therapist teach you how to perform heel exercises to stretch the plantar fascia in the most effective way. If you’re new to running or exercising, a therapist can also work with you to learn proper form. Therapists can also help you learn how to strengthen your Achilles tendons, calves and lower leg muscles, along with your ankles and lower back, to stabilize your body weight over your heels better.
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