Diets in Review - Find the Right Diet for You

injury prevention



Sore or Injured? When It’s Time to See a Doctor

This week on Live Big With Ali Vincent I am checking in with Matt McCloskey. Matt started his Live Big journey one year ago by running. Right as Matt was getting into his groove, he started feeling pain in his knee. At first he powered through the pain, then he took it easy by doing pool workouts. Nothing seemed to help. See what happens when I bring in the big guns to solve Matt’s knee problem.

Matt’s knee problem brings me to what I want to talk about this week: when to take it easy and when to see a doctor.
Read Full Post >



Saturday Morning Drill: Post-Workout Stretching

For this week’s Saturday Morning Drill we’re stressing the importance of stretching. While it’s important to warm up before a workout, many people don’t realize you should actually save the stretching for after the workout.

Stretching is not recommended before a workout because your muscles are prone to injury when they’re cold, which temporarily slows muscle activation. In order to warm up the muscles sufficiently perform at least three to five minutes of cardiovascular activity such as running in place or jumping jacks. Then, stretch after your workout is complete.

Even for those who take the time to stretch after a workout, it’s not uncommon to rush through the movements and thus forgo reaping the full benefits of the stretch. But proper stretching should be completed after a workout because muscles tighten and shorten during exercise. By stretching them afterwards you help the muscle both length and restore. Other stretching benefits include increased flexibility, improved circulation, improved balance and coordination, decreased lower back pain and increased energy levels.

A proper stretch should be completed one to three times, holding each stretch for 10-60 seconds. Remember, you should be in control of the stretch by focusing on performing it slowly. Listen to your body – each movement should be held at a mild tension but not to the point of pain.

To get your heart rate up, try our fall Pumpkin Workout. Start by warming up with some cardio, performing the strength training exercises, and end with these beneficial stretches. 

Also Read:

7 Tips for Eliminating Muscle Soreness

Sneaky Ways to Squeeze in Stretching

Stretching is Essential for Runners



3 Core Exercises to Increase Stamina and Prevent Injury This Winter

Fall is a busy and active time of year. While many have been hectically scurrying to settle in to a new school year, others have been expending enormous amounts of energy winterizing the yard, gathering wood for the stove, and unpacking the shovels in anticipation of calorie-burning snow removal. These fall and winter activities take strength and stamina to endure.

A strong core is paramount to having increased energy and to prevent back pain or injury. The following are a few basic core exercises that will help you stack that last load of wood and leave you with enough energy to shovel yours and your neighbor’s drive.

Windmills

No, this is not the same thing as the classic 1950’s physical education exercise that wreaked havoc on people’s lower backs. It is however, a more modern and adaptable version of it that is much more effective, plus a lot safer.
Read Full Post >



GST Workouts Blend Yoga, Pilates, and Capoeira to Help Bodies Heal and Rehabilitate after Injuries

Let’s face it, sometimes physical activity can be painful. People can throw their back out from lifting weights or tear their ACL while playing basketball. One mishap in the gym, court, or playing field can leave your body damaged. And, getting your body back to its original state will take lots of physical therapy. Yet, after physical therapy your body might not be back at its prime as it was before you got hurt.

Grace SomatomorphicTM Technique, known simply as GST, is a workout that reshapes and heals your body for a better, stronger, and healthier you. After years of dancing took a toll on Anna Rahe and left her in pain, she was in need of therapeutic fitness but couldn’t find anything. So she created GST with her knowledge of fitness and its scientifically-supported research.

Anna wanted to teach others GST because it helps the body become pain free while toning to be more beautiful. “GST is also more than just a workout- it is a way of life. In addition, the process of GST directly engages the brain’s powerful desire and inclination for neuro-plasticity- to grow and change.”

GST’s philosophy is motivation, exploration, identification, excavation, assimilation, restoration, and transformation.

Motivation: Why do you want to better your health?

Exploration: Search for answers and try new things.

Identification: Understand what is wrong with your body and health.

Excavation: Dig and find new information that will help your restoration and transformation.

Restoration: Restore your body to its original health.

Transformation: Take your body’s health to the next level and transform it to a healthier better you.

There are four types of programs GST offers, each designed to heal and restore the body: Somatiques, Athletic, Body Shaping, and Pregnancy. The classes differ by the types of techniques that are used to heal and restore the body.
Read Full Post >



We Love Gold Bond Friction Defense

One of the most irritating issues of running can be what happens when those clothes swish back and forth for hours on end. Of course, I’m talking about chafing. A painful and irritating side effect that many runners deal with. Thankfully, there are options for managing this nonsense, really effective options.

A tried and mostly-true method has always been to use petroleum jelly on your trouble spots. It tends to keep irritation away for many miles. Only slight down side? It’s messy, greasy and oily, and may even stain your clothes. One of the more recent products to help with chafing is Gold Bond’s Friction Defense. It looks like a stick of deodorant, but it’s not meant to keep you smelling fresh. Instead it will keep skin free from painful chafing.

Whether men need to avoid bloody nipples, or ladies need to get relief from a snug jog bra, the key to fighting chafing is to reduce the friction. Several of us put the Gold Bond to the test this summer to see if it stacks up against other similar products.
Read Full Post >