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This graphic does a good job of showing how much water we are made of. Still think you drink enough water? Did you know adults can lose as much as 1.5 liters of water through sweat during a hot day? Not only are more fluids are needed when it’s hot and humid, but add in exercise and your fluid requirements climb toward 10 liters per day. So after your next workout, take your water cup with you to continue sipping on your way home….every ounce counts!
We are so lucky to get to work with incredible people everyday on improving their quality of life. That’s really what working out is all about at the end of the day…improving and maintaining a quality of life that will allow you to do what you want, when you want, without being limited by physical ability. Here is one of those incredible people…
Hello, I’m Marla and I’m coming up on a year of working out at Definition Fitness. In my first session, I met with Patrick and expressed my goal to lose weight and learn about strength training, and over 60 lbs later, I’m still chipping away at my journey to optimize my health.
I couldn’t be more pleased with my experience here. Every week Patrick continues to challenge my abilities, and adjust each session to address, or accommodate, for any weaknesses or imbalances and complement my other fitness endeavors in hiking and pilates. Everyone is so encouraging, knowledgeable, and passionate about what they do here, it’s hard not to leave feeling accomplished after each workout.
At the end of the month and challenge, what do you get?? You get to Move Better… Feel Better… aannnddd Look Better!
Plantar fasciitis is an inflammation of the band of tissue (the plantar fascia) that extends from the heel to the toes. In this condition, the fascia first becomes irritated and then inflamed, resulting in heel pain.
The most common cause of plantar fasciitis relates to faulty structure of the foot. For example, people who have problems with their arches, either overly flat feet or high-arched feet, are more prone to developing plantar fasciitis.
Wearing nonsupportive footwear on hard, flat surfaces puts abnormal strain on the plantar fascia and can also lead to plantar fasciitis. This is particularly evident when one’s job requires long hours on the feet. Obesity and overuse may also contribute to plantar fasciitis.
One of the less thought about causes of plantar fasciitis can be your bed sheets. When the flat sheet is tucked in to the end of the bed, your toes will be pulled down causing the muscles and ligaments of the foot to me shortened. Consider having an untucked bed to better the health of your feet.
People with plantar fasciitis often describe the pain as worse when they get up in the morning or after they have been sitting for long periods of time. After a few minutes of walking, the pain decreases because walking stretches the fascia. For some people, the pain subsides but returns after spending long periods of time on their feet.
Massage therapy has proven to be a very effective course of action against plantar fasciitis. Applying cups to the plantar aspect of the affected foot, the fascia will be stretched and hydrated allowing it to function normally. It is important to schedule regular appointments to maintain wellness.
Along with the foot, remember to stretch and lengthen the Achilles tendon which attaches the muscles from the back of the calf to the heal. When shortened, the Achilles tendon will pull the heal forcing the foot into position that is common with plantar fasciitis.
We will be adding more information and helpful hints about the causes, prevention, and treatment of plantar fasciitis over the next few days. Be sure to check back and comment below with any question!
When your pain is in the back, it is usually because of a problem in the front.
This statement sounds completely backwards. Let me explain. When you are in pain, it is easy to assume that the problem is wherever you feel the pain. So you take a Tylenol and put the heating pad where the pain is and you feel better. But then a few days later, you are in pain again. Why is that?
I have an experiment for you. Take a thick rubber band. Put it over your thumb and forefinger. Now with a paperclip, shorten the front side by folding the band on top of itself, but only on the front side. The opposite side gets pulled and the tension it feels becomes visible. That tension is the pain. It is simply the symptom. The reason for the tension is the shortening of the band in the front. Now remove the paperclip from the front. The tension on the rubber band evens itself out again.
Your muscles work in a similar manner. When you sit, your abdominal muscles and hip flexors are shortened, and your low back muscles are lengthened. Now think about how often you are in that seated position; in the car, at your desk, on the couch, while you are eating, etc. That is a lot of time that for your body to be in a flexed position! That whole time, your low back muscles are working over time trying to hold you upright.
Similarly, think about all the times your arms and head are in front of your shoulders; using a computer, texting, driving in the car, etc. Your upper back and neck are working so hard to pull you back into a homeostatic position that they get over worked and begin to hurt. By lengthening your pectoralis muscles and the Sternocleidomastoid, you are allowing your neck and shoulders to return to the proper position.
Massage therapy uses a combination of gliding and compression movements to lengthen the muscles that have become shortened and increase blood flow to the areas that are in pain, allowing for the body to heal. Regular massage therapy appointments ensure that the clients’ muscles stay hydrated and pliable to help reduce the risk of new and recurring injury.
Having worked in the massage therapy field for almost 15 years I have had the pleasure of working on hundreds of bodies. While some clients find silence to be relaxing, others like to talk. I encourage everyone to do whatever helps them to feel comfortable. I also like to encourage people to ask questions so that they better understand what I am doing and help put their mind and body at ease. Below is a collection of just a few of the more frequently asked questions I have been asked.
If you have any questions that you would like answered, please feel free to ask and I will be happy to answer!
Hi everybody!! While we are all in the voting mood, Definition Fitness small group participants will be able to participate in an election day of of our own….Have strong feelings about burpees? Are lunges taking over your life? Sick and tired of the robo calls about the benefits of kettlebell swings?? Well now’s your chance to let your voices be heard! Vote on the exercises you DO want to see added to your workout this Friday by clicking the title of the blog above, and writing your selections in the comments section. It’s your civic duty, after all, as a small group participant;)
PUSHING EXERCISES:
PULLING EXERCISES:
LOWER BODY EXERCISES:
FULL BODY COMPLEX MOVEMENTS:
Cupping has been around for centuries, but only recently has it become a big deal in the United States. People are only just beginning to learn of all the benefits that this ancient treatment has to offer.
The traditional Chinese practice of cupping uses suction cups directly on skin to promote circulation and relieve muscle tension. When it comes to the face and jawline, the practice even claims to help with sinus congestion and headaches. It has been shown to help alleviate pain associated with TMJ Syndrome.
Its beauty claims are even bigger: reducing puffiness, softening fine lines and wrinkles, stimulating collagen and helping products absorb more easily. Facial cupping works to increase blood flow and circulation to leave you with glowing, radiant, decongested skin.
Facial cupping uses small, specially designed suction cups to lift and massage facial tissue. The result is innovative skincare that truly transforms the skin no matter the age or type.
One major ailment that can potentially be treated with cupping is acne. In fact, cupping has been found to be especially effective against difficult cases of skin inflammation, such as cellulite, cystic acne and herpes infection.
Facial cupping uses small, specially designed suction cups to lift and massage facial tissue. The result is innovative skincare that truly transforms the skin no matter the age or type.
Hot stone massage has been used in therapeutics for thousands of years. History shows the Chinese using hot stones for treatment over 2,000 years ago. It wasn’t just the Chinese who used hot stone massage, many ancient societies all over the world used and still use hot stones to heal and treat ailments. So, what exactly is hot stone massage?
Hot stone massage is just what it sounds like, heated stones used in the massage process. These are smooth, flat stones made from basalt, which is a type of volcanic rock that retains heat. Imagine the wonderful feeling of massage and then add in the relaxing feeling of heat concentrated on the areas that are being massaged. Seems like it would feel pretty good right? People from the last 2,000 years would agree with you.
Hot stone massage allows for increased blood circulation. Don’t worry about the stones being too hot, your therapist can ensure that they are at a comfortable temperature for you. There are many benefits to hot stone massage which include but are not limited to: alleviation of muscle tension and pain, reduction of stress and anxiety, relieving symptoms of autoimmune diseases, promoting relaxation and sleep for insomniacs, decreasing pains associated with fibromyalgia, arthritis, back pain, and many more health conditions. All of these benefits are great for today’s fast-paced type of society.
Still not convinced? Then, try it out for yourself and schedule an appointment today to feel your tensions melt away!
-Thomas Pearce, Pinky Uttayaya-Andrews
Mobility and flexibility are common words tossed around these days. So, what exactly do these words mean? Here’s a simple definition of both: mobility refers to how freely a joint can move through its full range of motion versus flexibility refers to the length of a muscle, thus flexibility is a component of mobility. Other factors that can inhibit mobility are muscle tension, lack of strength, soft tissue damage, and compensations in the body from other ailments.
So, which is more important…mobility or flexibility? Well, the answer to this question will differ from person to person but generally, mobility will most likely be of greater importance. But keep in mind that mobility and flexibility have a direct relationship to each other. Let’s take the knee for example. The group of muscles called the quadriceps function to extend your knee. When these muscles are tight, then the length of the muscle is decreased. So, if this muscle group continues to get tighter and not able to stretch then it directly leads to the inability to extend that knee, which overall decreases your range of motion in the joint (decreased mobility). See how it all ties together and why warming up before and stretching after your workout should always be a part of your routine?!
You’re probably thinking, yes stretching is important but you just want to get your workout in and be done. Well, think of the many benefits you gain from improving your flexibility and mobility. It increases the blood flow to your muscles so that there’s improved circulation. It also lubricates the joints, improves posture, increases the elasticity of the muscles, prevents injuries, decreases recovery time, and just allows your body to perform more efficiently!
The benefits are undeniable and can take your workout to the next level! If you’re still not convinced, then come by the gym and ask for our Dynamic Mobility Improvement program and see how we can help you…
MOVE BETTER, FEEL BETTER, AND LOOK BETTER!!!
Pinky Uttayaya-Andrews & Thomas Pearce