Listen To Your Body!

"At least you can hear better, now that your traps aren't covering your ears." - Amy H RMT

Listen to your body. If you are in pain, it's your body telling you that something is wrong, and to lay off whatever activity you are doing that is causing the pain. So many times I have ignored the pain and have tried to "work through it". I can tell you that from experience, this is a terrible mentality to have. Often times our ego is too big to accept that we are not invincible, or have limitations. The ego is our worst enemy, and recognizing when it is flaring up, and controlling it, is a skill that develops over time.

I woke up last week with a "kink" in my neck. I have been training fairly hard and consistently over the past few months with no issues, so naturally I was a bit concerned. When most people think they have an issue with their neck, it is often actually caused by muscle tightness in the upper back. In my case, my upper back was extremely tight, likely due to poor stretching and overtraining. I immediately stopped my training (other than some long walks), and booked an appointment with my massage therapist at Urban Retreat, located on Spring Garden Road. I have been seeing this massage therapist for a few years now, and she knows my body well.

My massage was not the most pleasurable experience. It was actually quite painful at times. Of the hour long massage, a good 20 minutes was devoted to breaking up the tight tissues of my upper back. This basically consists of extreme pressure being placed on top of the tissue, and grinding back and forth until it breaks up. I have had a few of these massages in the past, but this one was especially painful. My therapist scolded me, and said that I should be stretching way more and using my foam roller after each training session. I am really good about stretching, and rolling out my muscles, but I tend to focus more on my lower body, as I have had hip/knee issues in the past. I was a fool for not giving my upper body more attention.

So what I have learned from this experience? Be more diligent when it comes to post training recovery. Stretch thoroughly, and utilize the foam roller to keep my muscles loose and at regular length. I've been training for quite some time now, but I'm still learning about my body. It's part of the experience.

Injury when training is almost unavoidable, but it's how you deal with the injury that keeps you in the game.

Train hard, but train smart. Listen to your body.

Bluenose 2012!

Running has never been my thing. Knees are fragile, and for the amount of abuse they must withstand, terribly constructed. You only get one set of knees, and once they go, you are potentially limiting your training for the remainder of your life. Surgery means a lot of time off for athletes, so I've stayed away from running, as I have heard that is terrible on your knees, due to the natural high impact of running.

I just recently started to research the subject, as my girlfriend has started running and very much enjoys it. It would be a good activity for both of us, but I have been very hesitant for the reasons previously discussed. In my research I found mixed opinion on the subject of running and the subsequent joint pain. A recent article by time.com states that "not only is there no connection between running and arthritis, the new studies say, but running — and perhaps regular vigorous exercise generally — may even help protect people from joint problems later on."

Read more: http://www.time.com/time/health/article/0,8599,1948208,00.html#ixzz1vVj81X94

This has me thinking a bit. Perhaps with proper after care, it is possible to prevent joint degeneration? Ashley may have a running partner soon!

Ashley (my girlfriend of 7 years! I KNOW I KNOW), recently ran in the 10k Bluenose race! This is only her second race, and has been only been running for a few months. She placed really well, and with a great time! Ashley has had a few knee surgeries in her past, which is why I'm surprised that she doesn't find much pain in her knees when she competes! I asked her a few questions:

What made you want to start running? I just wanted a goal to work towards.

What was your first goal? Run 5km.

What obstacles have you had to overcome to meet your goals. Knee and ankle injuries.

How have you overcome these obstacles? Learning to stretch properly. Listening to my body and resting when necessary.

What can you do besides running to increase your aerobic capacity? How else do you train? Strength/endurance training. Kettle bells and various cardio equipment.

What's next for you? Another 10km for sure. In the longer term, I would also like to train and eventually complete a half and maybe a full marathon.

Another aspect of running that I wanted to mention was the huge amount of positive vibes being put out there by the Bluenose event. Everyone was having a great time, and feeding off each others energy. This race was PACKED with people. Waiting for the race to commence, the competitors were shoulder to shoulder and in a really confined space. Despite these uncomfortable conditions, everyone seemed to be in great moods and spoke words of encouragement to each other. So many people ultimately with the same goal; to persevere through anything thrown there way, and to finish the race. I can see how people get addicted to running. Besides the obvious physical health benefits, the mental benefits are extreme. I wasn't even competing in the race, and I just wanted to get in there and join the party!

For additional information about the Bluenose Marathon, go here.

I want to finish off with congratulating Ashley on her recent win! She worked hard through physical and mental challenges to get to this point. You're awesome!

15 Things You Should Give Up To Be Happy

Just a quick update today! A friend posted this link, and I think it's spot on. Take some time to read and reflect. Quite often, you are your own worst enemy. It can be extremely difficult to manage your thoughts and not let your sub-conscience run wild. Becoming self aware and more in touch with your thoughts is extremely powerful. Check it out!

Here is a list of 15 things which, if you give up on them, will make your life a lot easier and much, much happier. We hold on to so many things that cause us a great deal of pain, stress and suffering – and instead of letting them all go, instead of allowing ourselves to be stress free and happy – we cling on to them. Not anymore. Starting today we will give up on all those things that no longer serve us, and we will embrace change. Ready? Here we go:

1. GIVE UP YOUR NEED TO ALWAYS BE RIGHT
There are so many of us who can’t stand the idea of being wrong – wanting to always be right – even at the risk of ending great relationships or causing a great deal of stress and pain, for us and for others. It’s just not worth it. Whenever you feel the ‘urgent’ need to jump into a fight over who is right and who is wrong, ask yourself this question: “Would I rather be right, or would I rather be kind?” Wayne Dyer. What difference will that make? Is your ego really that big?

2. GIVE UP YOUR NEED FOR CONTROL
Be willing to give up your need to always control everything that happens to you and around you – situations, events, people, etc. Whether they are loved ones, coworkers, or just strangers you meet on the street – just allow them to be. Allow everything and everyone to be just as they are and you will see how much better will that make you feel.

“By letting it go it all gets done. The world is won by those who let it go. But when you try and try. The world is beyond winning.” Lao Tzu

Full article can be found here: http://www.purposefairy.com/3308/15-things-you-should-give-up-in-order-to-be-happy/

My Green Breakfast Smoothie

I have been drinking this breakfast smoothie for the past month. I am sure that I will be drinking this smoothie, or a variation of this smoothie, for my breakfast, for the rest of my life. When I wake up each morning, I crave this breakfast. My body craves the nutrients. Some people crave fruit loops, I crave vegetables.

This breakfast is packed full of nutrients, and provides me with consistent energy throughout the day. Prior to drinking this smoothie for breakfast, I would drink coffee to provide me with a boost of energy. Unfortunately, the boost was temporary, and came with a terrible crash that left me feeling tired. The caffeine was also really bad on my system. I will spare the details, but let's just say my bowels are thanking me for cutting out coffee.

The majority of the ingredients are considered low glycemic carbohydrates. According to Glycemicindex.com, "low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health." By consuming low glycemic foods, you essentially regulate the release of glucose into the bloodstream, resulting in a steady flow of energy. Additional info on the glycemic index, and low versus high glycemic foods, please go here.

Here are the ingredients I use:

• Kale
• Spinach
• Cucumber
• Apple
• Pear
• Banana
• Avocado
• Flax seed oil
• Whey Protein
• Pineapple juice

Drinking your breakfast is an easy way for your digestive system to "wake up". Since the ingredients are broken down via blending, the digestion process is less taxing on your system, and energy is provided more rapidly due to easy absorption into the bloodstream.

References:
http://www.glycemicindex.com/about.php

Crazy for kettlebells!

I've been on vacation the past 2 days which has enabled me to plan my meals and workout when I feel like I have a steady source of energy. I woke up naturally this morning around 7am, and whipped together  my usual green smoothie. I will post about this and my general nutrition in a separate entry. I waited 2 hours for my food to digest and then began my workout (kettle bell circuit).
My circuit workout normally flows like this:

• 1.5 minutes of a kettle bell exercise
• 2 minutes of skipping
• 1 minute of core exercise
• 15 second rest

I just started using an ab wheel for my core exercise and it is killer! Highly recommended for building core strength. It's a simple but really tests your core. Here are the kettle bell exercises I performed.

Around the world (shoulder warm up exercise)
Alternating swings
Clean and press (right side)
Clean and press (left side)
Squats (all the way to the floor) (right side)
Lunges (all the way to the floor) (left side)
Snatch (right side)
Snatch (left side)
10 turkish get ups
Around the world (slow cool down)

Prior to the workout, I skipped for 4 minutes to increase blood flow, and performed various dynamic stretches to warm up.

Post workout I stretched to work on increasing my flexibility. Stretching after your workout is always better since your body is warm and pliable, which can help to avoid injury.