Tuesday, July 25, 2017

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Monday, July 10, 2017

Here I stand at the trail-head of change. To challenge myself, to face my fears. Tiptoeing the boundary of comfort, with an inspired impulse to take a leap and spread my wings. The destination is irrelevant because the journey is why I am here. To know more, to feel more, to be more!

Let the Adventure Begin!!!

Monday, July 18, 2016


Muscular man jogging outdoors, seascape in backgroundNearly every second runner complains about orthopedic problems while running. These complaints frequently concern the knee. But without your knees, you couldn’t run at all. They act as your body’s shock absorbers, cushioning the impact with the ground. At the same time, they convert these impact forces into energy and propulsion. In order to do this, your knees need good stability, so they do not wear out prematurely. So, when do problems occur? When the interconnected system of bones, ligaments, tendons, muscles, menisci and patella is thrown out of whack.
Young woman running on the street.
Common runner’s problem

Many runners know this feeling: a sharp pain on the outside of the knee. At first, it only occurs when you run, but later you also feel it when you climb the stairs or even when you walk. Runner’s Knee, also known as ITBS (Iliotibial Band Syndrome), is one of the most common causes of knee problems in runners. The pain associated with runner’s knee is frequently caused by overuse of the tendon on the outside of the knee. The iliotibial band (IT band), a thickened strip of fascia, is stretched too tight and rubs against the outer protruding edge of the femur. The 
fascial bands are located on the outside of the thigh and support the muscles there. Most of the time, these problems are a result of improper technique, incorrect training and underdeveloped muscles. Running expert and coach Sascha is here to help you run pain-free again and get a grip on your knee problems.
Improve your running techniqueProper running technique does not come from just logging miles. Unfortunately, over the years, our motor skills begin to deteriorate. On account of very supportive or cushioned shoes, well-paved roads and paths and a largely sedentary lifestyle, our bodies are losing the muscle tension necessary to perform the movements involved in running. “The result is most often poor running technique like overstriding or “sitting in the bucket.” Your body needs to be reminded of its natural running form from time to time,” emphasizes Sascha, who has put together a few tips below for rediscovering your natural form.
      • Get to know your running form. If you know how you run, you can work on your weak areas. These kinds of analyses are offered, for instance, by sports scientists, or you can seek the advice of a running coach. Sometimes, it is also helpful if you have a friend film you running, so you can watch your own sequence of movements.
      • Run upright. Try to stretch yourself to your full height when running (i.e. running tall). This engages your core, shifts your pelvis into an upright position and reduces the tension on the iliotibial band.
      • Optimize your coordination. You can do this by regularly getting off paved roads and paths and running cross-country through fields and woodland. This off-road running improves your overall body coordination and boosts your running motor skills.
Don’t ignore the painIf you think you are developing runner’s knee, don’t panic. You can treat the problem with special training. The basic rule is to never ignore or “get by” with the pain. It is better to reduce your running volume than run the risk of further injuring yourself. In next week’s blog post, Sascha will show you some exercises you can do to relieve the pain. Still, the best thing is to avoid overuse injury in the first place. Make sure to have a varied training program with a clever combination of body coordination, agility and strength exercises to balance out the muscular imbalances formed by solely running. This way, you can maintain your running volume pain-free for years to come.
Credits:  https://www.runtastic.com/blog/en/guest-bloggers/runners-knee-how-to-prevent-knee-pain/?utm_source=runtastic&utm_medium=email&utm_campaign=newsletter&utm_content=blog&utm_term=2016-07-17

Tuesday, March 15, 2016


Don't let the demands of your job keep you from being healthy.

With the new year in full swing, we are all keeping busy again at work. Unfortunately this means that we are sitting down for much longer periods of time, forgetting to drink water, and move.
It is recommended that we move every 20 minutes, but if the majority of your work is behind a computer screen, it's hard to remember to move enough during the day. Here are some tips on what you can do to get moving even at the office:

1. Set a reminder on your phone.

Every 20 minutes, set a reminder to beep or alert you in some way that it’s time for you to move. Use this as an excuse to get up and get yourself a glass of water from the kitchen. This habit will also guarantee you're drinking more and walking around more often. The breaks can be anywhere between 30 seconds to 2 minutes.
Other ideas for what to do during your breaks:
  • Stand up for phone calls.
  • Go to the restroom or get a cup of coffee/water.
  • Alter your tasks (break up continuous computer time with checking phone messages, reading reports, etc.)

2. Exercise your neck.

While waiting for an email, a document to open, or a page to load, exercise your neck. There are many times in an office job that you'll be waiting for your computer. While that's happening, don't keep refreshing the screen or clicking away. Close your eyes and move your head from side to side and get your neck stretching a little. A lot of the tension from your shoulders will be alleviated if you get into this habit. Tightness in the neck can be caused by stress and prolonged sitting. This can lead to a sore neck and other spinal problems down the line.

3. Get an ergonomic assessment.

Most workplaces now offer to do an ergonomic assessment for you. Sign yourself up. It could be that your chair is too low or your screen is tilted and you haven't noticed. Hours of sitting in a bad ergonomic alignment can cause years of damage to your spine.

4. Ask for a standing desk.

Sitting for long periods of time can be detrimental in ways you don't even realise. When we are sitting down for longer than a few hours, our bodies receive "shut down" signals. A study has found that sitting down after eating is particularly bad for digestion and can lead to a lot of problems like heartburn and bloating.
Many companies today offer an option of having a standing desk with adjustable heights. This gives you the flexibility of having a standing desk when you need it. If your office doesn’t offer standing desks, you can also opt in for having one in your home.
I hope these tips will help you move more wherever you are - in the office or at home!
“Take care of your body, it’s the only place you have to live” - Jim Rohn.
By Julia Kim Murphy

Monday, March 14, 2016

6 Reasons Why Hiring a Personal Trainer Is Worth the Money

Do you want to hire a personal trainer to help you get in shape, but wonder if you should spend the money?

Working with a trainer can push your fitness level forward much more quickly than working out on your own.

Here are six reasons why hiring a skilled personal trainer is a great investment.

1. Trainers provide accountability and motivation

Do you want to face your trainer and tell him/her that you didn’t work out yesterday? Sure, you can get this accountability from a dedicated friend who works out with you, but this is the trainer’s job. He or she has a vested interest in seeing that you complete your workouts.

Also, if you’re paying a trainer, do you really want to slack off and feel like you aren’t getting the most for your money? Money spent is good motivation to work out.

2. Trainers provide expertise

A good personal trainer will watch closely to ensure that you are doing the exercises properly to maximize your result and target the intended muscle group.

A trainer carefully watches and corrects minor mistakes in form. Sometimes the smallest tweak of an exercise will change the muscle that is targeted.

Consistently doing an exercise incorrectly can lead to injury.

3. A trainer will push you just enough

A trainer will push you harder than you will push yourself but keep you from rushing ahead too quickly.

A good trainer knows how to push you beyond your comfort zone and when to stop before pain or injury sets in.

Expert trainers know alternative exercises if you have difficulty with one or if you have an injury to work around. Sometimes a modified version of an exercise is necessary, depending on your fitness level. A good trainer will expertly shape an exercise for you.

4. A trainer helps you identify and reach goals

As you set realistic goals, your trainer helps you to attain them. (S)He encourages you by noticing improvements that you wouldn’t even think about. This is helpful when discouragement tries to set in.

5. A trainer will personalize your workout

Quality trainers know how to customize a workout based on your individual strengths, weaknesses and goals.

6. Trainers can reduce the possibility of injury

An injury can derail a workout program and cause so much discouragement that you could lose momentum and determination to continue. A good trainer will help you to do exercises properly so that you won’t injure yourself.

Sunday, March 13, 2016


Optimize your heart health by eating foods rich in cholesterol.

If there’s one thing that keeps you at the top of your performance, it’s keeping your heart in the best shape it can be in. So, which foods should you be including in your diet to maximize your heart health?

The idea that a diet low in cholesterol promotes a healthy heart has been around for many years now. However, heart attacks have continued to be a major health problem with cardiovascular disease now affecting
 26 million Americans. Last year, the USDA removed the previous recommended daily limit of cholesterol of 300mg from its dietary guidelines.
Why is this so? A closer look at the evidence surrounding cholesterol’s role in the body shows that if you want a healthy heart and to optimize your health, then you may need to eat a diet that includes foods rich in cholesterol.
By Dr. Steven Lin 

Saturday, March 12, 2016

“The journey of a thousand miles begins with a single step.”

For many people, exercise is about transformation. Physical transformation. However, physical transformation takes time, consistency and multiple behaviors done well over an extended period of time. The moment when someone decides to stop getting worse and start getting better is significant—it does not mean that change has been achieved, but that the process has begun.
It is often said, “The journey of a thousand miles begins with a single step.” However, so does the short journey that is abandoned in the early stages because it is not going well. All journeys begin with a single step, so ensuring the first steps are well taken is essential.
Let me help you take each step to healthier, safer and more fulfilling Spring and Summer.  Call me Today!