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Kevins Picks

Foam Rolling

Foam Rolling

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Foam Rolling

Foam Rolling:

On an average week I teach up to 15 fitness classes (yes, seriously!).  Most of these classes involve squatting, lifting, moving, and extended durations of standing.  Throw in lifting dumbbells and resistance bands and you can imagine how sore my body feels after a week of exercise! 

Foam Rolling is a great way to help my body recover and alleviate soreness.  Our muscles develop tight areas called trigger points or muscle knots, which is caused by excessive muscle overuse, current/previous injury, and muscle stiffness.  

Foam rolling is a type of self-massage which opens up the trigger point and increases range of motion.  After I use my roller my body feels light and refreshed.  It is one of the best things I recommend to treat stiff and sore muscles.  

It is recommended to Foam Roll if you are active, have poor posture, or sit for long periods of time.  Below are 4 exercises I recommend to help with posture and mobility.  Roll for 30 seconds to 1 minute and take it easy!  These areas will be tight and you want to feel pressure but not intense pain.  Start slow and gradually add more intensity by leaning into the roller.  

Hamstrings

  • Place the roller underneath your right thigh.  Sit up tall and gently roll the roller forward and back.  Perform for 30 to one minute and repeat on left side.  
Hamstrings

Upper Back

  • Place the roller on your shoulder blades. Lift your hips up and gently roll forward and back.  Shift your weight to the right and left to feel pressure in your upper back.  Repeat for one minute.  
Upper Back

Glutes

  • Sit on top of the roller and gently rock forward and back on the right side of your glute.  Shift to the right and left while on top of the roller to feel different levels of pressure.  Perform for 30 seconds to one minute and switch to left side.  
Glutes

IT Band

  • Place the roller on the right side of your thigh and roll up and down.  Your IT can be a sensitive area so proceed lightly.  Start with the bottom half and progress to the top portion.   Perform for 30 seconds and repeat on the left side.  
IT band
Back Exercises

Back Exercises

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Back Exercises

Back Exercises:

This month’s Kevin’s Picks will build on last month’s lower back stretches.  One of the best treatments for back issues is not only stretching but also strengthening through extension of the hips.  These are 4 exercises that I personally enjoy and have found to alleviate my back pain and stiffness.  These exercises can be performed after you wake up to strengthen your body and energize your day.  Aim for 10-12 reps and 2 sets per exercise.

Please consult your primary care provider before starting any exercise program. 

Bridge

  • Lay on the floor with your knees bent and keep your feet flat on the ground.  Exhale and lift your hips off the ground and slowly inhale and return back to resting position.   Perform 12 repetitions. 
Bridge

Superman

  • Lay on your stomach with your hands out in front of you.  Inhale, lift your arms and legs up and hold for 5 seconds.  Exhale, slowly lower your arms and legs down.   Repeat for 5 sets. 
Superman

Side Plank

  • Lay on your side with your right forearm on the ground.  Inhale, lift your hips up and straighten your body from head to toe.  Hold for 10 seconds and then release.   Repeat for 2 sets on the right and switch to left. 
Side Plank

Kick Back

  • Start on your hands and knees.  Inhale and kick your right leg back and point your toe away from you.  Exhale and return back to starting position.  Repeat for 12 repetitions on the right and left.
Kickback
Yoga Stretches for Lower Back

Yoga Stretches for Lower Back

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Yoga Stretches for Lower Back

Yoga Stretches for Your Lower Back:

One of the most common areas of pain and discomfort is the lower back.  It is estimated that 31 million Americans experience low back pain at any given time.  Worldwide, back pain is the leading cause of disability, preventing people from going to work and engaging in other physical activities. 

Your back is comprised of bones, joints, ligaments, and muscles.  These 4 components work together to allow movement, stability, and hold your back in proper alignment.  Back injuries can occur when you have poor posture, perform repetitive tasks, or lift heavy objects. Chronic arthritis may also contribute to back pain.

Studies show that physical activity and exercise can reduce back pain. Let’s focus on 4 simple stretching exercises that may reduce back pain and strengthen the muscles in your back. 

Cat/Cow Pose

Using a yoga mat, begin on your hands and knees. Exhale as you round your spine, keeping your head down, into “Cat Posture”. Hold for a few seconds, then inhale as you arch your spine and lift your head up into “Cow Posture”.  Perform both Cat and Cow for 8 repetitions. 

August KP_Cow_Pose_IMG_2505
August KP_Cat_Pose_IMG_2506

Childs Pose

Using a yoga mat, begin on your hands and knees. Exhale as you lower your hips down to your ankles while reaching your arms forward.  You will feel a stretch in your lower back.  Hold for 20 seconds and repeat for 2 sets. 

August KP_ChildPose_IMG_2507

Knees to Chest Pose

Using a yoga mat, lay on your back and bring both your knees to your chest. Wrapping your arms around your knees, hold for 20 seconds and perform a total of 2 sets. 

August KP_KneesChest_IMG_2508

Eagle Pose

Using a yoga mat, lay on your back and bend your right knee up toward your chest then over to your left elbow.  Keep your left leg straight and keep your back and arms on the ground.  Hold for 20 seconds and switch to the other side.  Perform 2 sets on both sides. 

Looking ahead, next month we will cover 4 strength exercises to strengthen the back and hips.

August KP_Eagle-Pose_IMG_2509
Tips for Exercising During Summer

Tips for Exercising During Summer

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Tips for Exercising During Summer: 

Last summer I remember exercising during an intense Sacramento heat wave.  During my session I noticed that I was sweating more than usual, my warm-up sets felt like my one rep max, and I started getting light headed.  I sat down and tried to catch my breath but the room started spinning.  My friend gave me water and I gradually felt better afterwards.  

Read more below….

During exercise your blood flow increases and generates heat.  As the outside temperature increases your body has to work harder to cool itself off while at the same time keep up with the demands of your exercise.  In my case, since I could not handle both exercise and the heat, I experienced heat exhaustion.  

The most common signs and symptoms of heat exhaustion include: 

  • Muscle cramps  
  • Profuse sweating
  • Fatigue 
  • Nausea 
  • Headache 

If you experience any of the symptoms above, it is essential that you lower your body temperature and hydrate immediately.  I was lucky enough to have my friend around to help me re-hydrate and cool off.  Other treatment tips are to remove yourself from heat and rest, take a cool shower or bath, or apply external cooling measures such as fans or ice towels.  The neck, forehead, and under your arms are areas that can benefit greatly from cooling. 

Heat exhaustion is preventable with adequate water intake and rest.  However, if not treated, heat exhaustion can lead to heat stroke.   This is when the body rises above 104 degrees Fahrenheit and you lose consciousness.  There have been cases of severe injury to those who suffer heat stroke, which range from professional athletes to older adults.

Heat exhaustion and stroke can be prevented!  Try these tips below: 

  • Exercise before or after peak sun hours.  Any time before 10am and after 5pm are recommended.  Reschedule a workout if the temperature is above 100 degrees Fahrenheit ; otherwise, your performance will be affected and you are at greater risk of injury or heat related illnesses. 
  • Slow down and pace yourself.  You probably won’t break any personal records as heat can limit exercise intensity.  Listen to your body and see what works best for you. 
  • If you have no other choice but to exercise during noon, please acclimate yourself.  Your body can take 14 days to adjust to temperature changes.  Try 10-15 minutes at a time and slowly build up your endurance. 
  • Wear lightweight protective clothing and hat.  Apply plenty of sunscreen (UVA/UVB protection and minimum SPF 30 or more) and wear sunglasses.   Lighter colors will help reflect sunlight while darker colors will absorb light, which will increase temperature. 
  • Drink extra fluids if you are planning on going out to exercise.  The general recommendation is to drink 24 ounces of fluid before exercise and 8 ounces after.  If you are thirsty then you are most likely already dehydrated. 

Have a fun and safe summer! 

Summer Hydration

Summer Hydration

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Summer Hydration:

The beach is my favorite spot to visit in the summer.  There’s something about the water, sun and warm sand between my toes.  I feel like all my problems melt away and there’s a sense of peace and tranquility.  

I usually pack my sunglasses, sunscreen, hat, and towel.  But it seems like I’m missing something very important. Water!

Water is one of the most important things for our body yet at times can be forgotten in the summer fun. Water is essential because it regulates body temperature, lubricates joints, transports nutrients, and circulates blood.  However, if we become dehydrated, our bodies ability to perform these essential functions become compromised.  Therefore, it is essential we hydrate frequently, especially in the summer heat. 

Below are three tips to help you stay hydrated this summer. 

Hydrate with water

Soft drinks and soda contain water, but they also contain something called a diuretic, which causes your body to lose water. This in turn can lead to dehydration. 

Hydrating with water is the better choice as it contains zero calories and is generally cheaper than sports drinks.  People have various water needs based on weight and how much they sweat, but the general recommendation for daily water intake is 8 glasses of 8 ounces of water.  Keep in mind this number changes during the summer. 

Refuel with fruits and veggies 

Fruits and veggies, which contain high water content, are great snacks to refuel your body.  Oranges, grapes, carrots, lettuce, and berries are all high in water content.  

If you don’t have fresh fruit, frozen fruit is a great substitute.  Keep frozen fruit in your freezer and add some to a healthy and delicious smoothie. 

Check in with yourself

Monitor your body, especially when you exercise, to determine if you are developing symptoms of dehydration.  If you feel dizzy, nauseous, or overly exhausted during exercise, take a break and hydrate yourself.  Your body fatigues faster during the summer so it is a good idea to take it easy.  Lower your expectations on your next run or exercise session. 

Summer is meant to be enjoyed but remember to bring your water with you.  Stay safe and healthy! 

Adding Resistance to Your Workout

Adding Resistance to Your Workout

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Two women stretch band

Adding Resistance to Your Workout:

Strength training is great for building muscle, improving body composition, and burning calories.  Strength training also develops strong bones, which may prevent injuries, manage chronic conditions such as arthritis, and help maintain cognitive function in older adults.

We do not need a gym membership to engage in resistance training.  All you need is a simple resistance band that can be purchased anywhere.

Below are three simple yet effective exercises which will strengthen the body.  Please consult with your physician before starting an exercise program.

Bicep Curl

Place both feet on top of band.  Exhale as you bend at the elbows and pulling the band up to the shoulders.  Squeeze biceps for one second and then exhale slowly as you lower to the starting position.  Repeat for 10-15 repetitions.

KP_March_Bicep Curl

Chest Press 

Place band behind your back and hold rope of band instead of handle with bent elbows.  Exhale and press band in front of body and straighten elbows.  Inhale and return to starting position.  Repeat for 10 to 15 repetitions.

KP_March_Chest Press

Lateral Leg Raise   

While standing on the band with your feet shoulder width apart, slowly exhale as you raise your right leg to the right and maintain balance without wobbling or shaking.  Hold for one second and slowly return to center as you slowly inhale.   Repeat 10 to 15 repetitions then switch to other side.

KP_March_Lateral Leg Raise
Body Weight Training

Body Weight Training

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Body Weight Training:

There is a common misconception that a gym membership is required for you to obtain a great workout.  Although special gym equipment can be beneficial to an exercise session, you can still sweat and work hard by utilizing just your bodyweight.   These exercises can be done anywhere, anytime, and have been shown to achieve gains in strength, flexibility and overall health.   Plus, it doesn’t cost a thing!

Below are 4 exercises which will keep you thriving throughout the day. 

Squats

  • Stand with your feet shoulder width apart and toes slightly pointed out
  • Inhale and push your hips back and bend the knees as if you are sitting in a chair  
  • Keep your feet flat on the ground and lower until your thighs are parallel to the ground
  • Exhale and stand up tall.  Repeat for 10 repetitions
  • Modification Options: Push the hips back and lower to a quarter squat
  • Benefits: Squats are also great for toning and strengthening leg muscles
KP_Squats

Lunges

  • Place your right foot in front and left foot behind you  
  • Your front foot should be flat on the ground and your back foot should be on its toes  
  • Inhale and lower your back knee to the ground and bend the front knee
  • Both knees should form a 90-degree angle  
  • Exhale and return to starting position
  • Repeat for 10 repetitions and switch to the other side
  • Modification Option: Bend the back knee and lower halfway to the ground or using a chair or wall to support you  
  • Benefits: Lunges can improve balance and strengthen your lower body
KP_Lunges

Wall Push Ups

  • Stand close to a wall and place your hands wider than shoulder width apart
  • Stand up tall and engage the hips and core
  • Inhale and slowly lower your body to the wall and bend your elbows
  • Exhale and push your body away from the wall and straighten your elbows
  • Repeat for 10 repetitions
  • Modification Option: A modified push-up is lowering down halfway  
  • Benefit: Wall-push-ups develop upper body strength and improve core stability
KP_Wall Push Ups

Planks

  • Place your forearms on a chair or ground with your knees bent on the floor
  • On an inhale, lift your knees off the ground and engage the core and hips  
  • Your body should be in a straight and neutral position from the head to the feet  
  • Hold for 20 seconds and slower lower down  
  • Modification Option: A modified plank is performing this exercise on your knees  
  • Benefits: Planks help strengthen and tone your abdominal and back muscles
KP_Planks
Choosing a New Years Resolution

Choosing a New Years Resolution

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Choosing a New Year’s Resolution:

With the New Year upon us, chances are you’ve made a resolution in the past to change and then broken it. This year keep your resolution by following the tips below. You will be much more successful in your behavior change by strategically planning and implementing your goal. 

Be Realistic

One of the most common reasons why resolutions fail is that people aim too high. Sure, losing weight and looking good is important. Everyone wants to look and feel their best, But, is it realistic to weigh as you did in high school or compare your body to someone on television?

In order to reach your goal, think of something that is attainable. Setting a goal to walk for 15 minutes a day or to meditate in the mornings for 5 minutes is much more realistic than to lose 30 pounds in 2 weeks. Keep it simple and short in the beginning and add on as you start changing. 

Recruit Support 

Don’t keep your resolution a secret. Instead, tell your friends and family members. Having a close social support network is essential to keeping you on track and motivated. Research shows that you’re much more likely to keep your goal with your loved ones having your back. 

Let the people close to you know how much your goal means to you and to hold you accountable when you start to veer off course. Moreover, when you’re feeling frustrated recruit their support. They’ll know how to give you that extra push so you can stay on track. 

Keep Going

There will be times when you fall off the wagon and forget your goal. Instead of looking at this as a failure, think of it as a reminder to why you chose your goal in the first place. What is important to you and why? How would you feel if you met this goal? 

When difficult times arise, draw on your self-belief and inner strength to carry you across. Believe that you are fully capable and feel proud of your current and past achievements. Let go of that need to be perfect and tell yourself “Yes I Can!”

Keeping your resolutions may appear challenging. It will require work, but remember persistence is key. It’s not how many times you get knocked down, but how many times you pick yourself back up.