Wednesday, December 23, 2020

Workout of the Day: 12 Days of Christmas

For Time:
1 L Sit Pull Up
2 Strict Toes to Bar
3 Bench Jumps
4 Overhead Plate Step ups (35lbs)
5 Plate Shoulder Press (35lbs)
6 Overhead Plate Lunges (35lbs)
7 Kettle bell Swings (35lbs)
8 Hollow Rocks
9 Burpees
10 Push ups
11 Front Squats (75lbs)
12 Hang Squat Cleans (75lbs)


*Rounds 1 and 2 do not let go of pull up bar
**Rounds 4, 5, and 6 do not drop the plate below face level

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

There are many variations of this WOD (aka: “12 Days of CrossFit“). The movements and weights may always be changed to suit the athlete.

Wednesday, December 16, 2020

How Long Will It Take To Recoup Your Home Gym Investment?


An idea of a home gym may sound too expensive for you; however, in reality, it’s a great investment. The best part is that you don’t have to wait too long for your return on investment. You can get it as soon as 7 months! Let us break it down, because everyone likes numbers when it comes to savings, right?

 

Fray Fitness garage gym equipment

If you’re going to a big box gym like Gold’s or similar, the monthly price is around $50 on average! You might get perks like a sauna and swimming pool with that, but how many times you have used the swimming pool? You’re there for a squat rack, weights, and maybe leg press - all of which you often have to wait on. In the meantime, there is an overwhelming amount of people and machines, while you just want to stick to your simple routine. Things that bothered you at your local gym won’t be a problem with a home gym anymore!

 

On the other hand, if you choose to go to a CrossFit® gym on an unlimited plan, you will spend AT LEAST $150 per month. That is $1800 every year! With your home gym investment of $1,000, you'd make your investment back in less than 7 months. Think about it, you will have everything you need in your garage gym for the price of your membership. You don’t have to be constricted by the class hours, you can have your CrossFit® or cross-training workouts whenever it works best for you. If you were missing motivation, nothing can motivate you more than the convenience of your gym and your new gym toys! Some people like the social aspect of a group training gym, being a part of the team that pushes you, but you can still invite people to your home gym. Moreover, you can now workout with your family.

Recoup Home Gym Investment

So, to sum it up, if you spend $1,000 to start your home gym you would make your investment back in less than 7 months if you were going to a CrossFit® gym or 20 months for a big box gym. However, the beauty of a home gym, besides saving a ton of money, is that you get to have your schedule. Whether you are curious about lifting or have been in this game for quite a while, a home gym can be ideal for you! If you are worried about not knowing what exercises to do? Street Parking is an online workout programmer with a focus on lifting and metabolic conditioning. Only $180 for a year!

Wednesday, December 9, 2020

Say Goodbye to Your Aches and Pains with Physical Therapy

Don’t Let Yourself Live in Pain Any Longer!

Whether you have recently started waking up with generalized aches and pains, or suffering from chronic pain for a long time, physical therapy has been proven to be the best possible treatment method for you.

A sedentary lifestyle, lack of exercise, poor nutrition, or an injury can all contribute to aches and pains. The bad news is that the pain is probably not going to go away on its own. The good news is that a physical therapist can put you back on the right track and help get rid of those aches and pains.

Is your pain persistent?

Your physical therapist will also work to educate you on ways to keep aches and pains at bay, by living a healthier lifestyle. This can range from advice on staying hydrated and enjoying better nutrition, to exercises and stretches you can do at home.

The goal is to get you to the point where you are motivated to stay healthy without the need for regular physical therapy sessions. All of this will contribute to solving your aches and pains.

How will physical therapy help?

Physical therapy has a wide range of tactics and techniques that can be deployed to help with pain management. Here are just a few:

Say Goodbye to Your Aches and Pains with Physical Therapy

  • Cold laser therapy to release endorphins
  • Movement therapy and exercise
  • Joint and bone manipulation
  • Tissue massage
  • Manual therapy
  • Microcurrent stimulation to release serotonin

Within each of those categories, your physical therapist has a lot of tools and techniques at their disposal.

For example, movement therapy and exercise might mean running on a treadmill, or working in a swimming pool. It all depends on your physical condition, the source of your aches and pains, and the treatment methods that are most likely to meet with results.

Diagnosing your pain with PT

Your first visit with a physical therapist will involve a conversation about your symptoms and medical history, as well as some simple tests. Be prepared to answer questions about past injuries that may be contributing to your current aches and pains. Your diet, exercise routine and daily activities will also be discussed. This is to give your therapist an idea of the possible cause or causes of your aches and pains.

You will then be given a series of tests, based on your description of your symptoms. These will involve posture and range of motion exercises, and possibly some strength and resistance tests. When your therapist knows where you are experiencing aches and pains and has determined the likely causes, your personalized physical therapy treatment plan will be drawn up.

If you’re noticing aches and pains in the morning, it could be your mattress

According to Spine Health, “Sleeping on the wrong mattress can cause or worsen lower back pain. Lack of support from a mattress reinforces poor sleeping posture, strains muscles and does not help keep the spine in alignment, all of which contribute to low back pain.

Sleep comfort is also sacrificed if a mattress does not match one’s individual preferences. A mattress that provides both comfort and back support helps reduce low back pain, allowing the structures in the spine to really rest and rejuvenate during the night.”

While the Better Sleep Council recommends replacing your mattress every 7 to 10 years, the way you feel in the morning is a better indicator that it’s time to replace your sleep surface.

If your mattress was once comfortable but now seems to be at the root of your aches and pains, it may be time to replace it. Physical changes like injuries, surgery and weight change can also change your body’s position as you sleep, necessitating a faster change in your mattress.

What could be causing my pain?

If you suffer from generalized aches and pains when you wake up in the morning, here is what your physical therapist will tell you. Our bodies build up inflammation in the tissues throughout the day. This can be extremely subtle and you may not notice it, even by the end of the day.

But when we lie down and go to sleep, the inflammation can thicken and settle into your muscles. This in turn immobilizes your joints and can lead to aches and pains when you wake up. That same process repeats, day after day.

Tuesday, December 1, 2020

Need More Physical Activity? Here’s How to Get It


Did you know that 
80 percent of the U.S. population falls short of the Physical Activity Guidelines recommended by the Department of Health and Human Services? Millions of Americans are risking serious health consequences simply because they do too much sitting and not enough moving around. You may not find that information shocking, especially if you’re one of those 80 percent. What really might surprise you, however, is just how easily you can give your daily activity level a dramatic boost. Here are seven simple tips from our physical therapist for adding some much-needed additional exercise to your life.

1. Walk Instead of Drive

Many people automatically get into their cars even for a brief trip to the mailbox or corner store. What if you spent an extra few minutes each day walking instead of driving? It might not sound like much of a workout, but walking increases the circulation, exercises your legs and feet, sheds excess pounds, keeps your joints limber and helps to release stress.Need More Physical Activity? Here's How to Get It

2. Get a Bicycle

If that trip to the corner store takes too much time on foot, maybe it’s time you remembered how to ride a bicycle. Cycling exercises different muscles than walking, making it a valuable complement to that discipline when you need to go a little farther and a little faster. It also provides you with a significant cardio workout.

3. Take Up a New Sport

Getting that extra activity doesn’t have to be a chore; it could just as easily take the form of new fun. Have you thought of taking up tennis, golf, surfing, swimming, running, or a team sport such as soccer or softball? These sports all offer different physical benefits, and they all get you up and moving.

4. Join a Yoga Class

Physical activity isn’t always a matter of running or jumping around at a frenetic pace. Yoga offers profound benefits to body and mind by releasing stress, stretching muscles, increasing your range of motion, and helping you master your breathing. A yoga class offers structured learning as well as a positive social environment.

5. Stand at Your Desk

Standing desks have become all the rage in workplaces, and for good reason. Standing at your desk instead of sitting can help prevent unwanted weight gain, regulate blood sugar levels after meals, ease back pain, elevate your mood and energy level, reduce your heart disease risk and add years to your life expectancy. You may even find that you get more work done!

6. Turn “Couch Potato Time” Into a Workout

There’s nothing wrong with spending some quality time watching your favorite TV shows or movies — but you don’t necessarily have to spend all those hours sprawled on your couch, motionless. Consider getting a stationary bike or treadmill that you can use while you’re catching up on your stories. You’ll have just as much fun, but you’ll be working out instead of sacking out.

7. Exercise With Your Dog

Have you ever marveled at the sheer energy and endurance displayed by your dog? Dogs love to walk, run, play catch and explore. Join in these activities, and you’ll find that your dog gives you one heck of a workout.

One Final Tip: Get Physical Therapy

Are there activities on this list that you’d love to try — if only your body would let you? Physical therapy could get you back in shape to get into better shape.