Tag / fitness

by susanmcrae75

The Love (Hate) of Water

Ah, the benefits of water.  We all know we are mostly made up of water…make that about 60%.  As a former swimmer, I should love it, but it has always been a love hate relationship with me for sure.

Love:  got me into college with a scholarship, I loved racing and playing in it, love floating around relaxing in a pool or lake, love catching fish from it, and will probably retire somewhere where I can see it daily.

The hate runs a little deeper.  When I was very young, I would watch my older sisters dive into our pool.  So of course as soon as I could toddle around?  Yep, right into the pool-the deep end specifically, and my father had to perform rescue breathing on his one year old.  So not sure if it is due to this subconscious memory or not, but my whole life, I’ve been afraid of water and drowning (vehicle, ocean, lake, pool, whatever!).  Several teenage boys likely have permanent scars from my fingernails and knees when they thought it would be fun to hold teenage girls like me underwater-yep, they learned.  And, to this day, I really do not enjoy getting wet-pool or water gun-doesn’t matter!  Crazy for a swimmer I know.  I also never quite understood the importance of it with exercising and my sport.  Knew I needed it, knew I was thirsty, knew it possibly provided a nice 4 lap break during a workout, but no one really ever explained it.

So, fortunately now that I have learned a lot more about health and nutrition through my current fitness/health program, I have another mark on the love side.  I admit sometimes it is much easier with a little natural flavoring from fruit, etc.  However, I have been told once you get accustomed to drinking water, you crave it, and now I’m a believer.

Why drink it?  And why have the goal of half your body weight in ounces per day?

Reduces fatigue, decreases some headaches (one of my migraine triggers is dehydration…of course), aids in digestion/regularity, curbs appetite/assists with weight loss, decreases frequency of muscle cramps, improves hydration/appearance of skin, and more!!  Who out there could not benefit from improving one, more or all of these areas, simply by drinking more water?  It has definitely helped me lose 23 pounds recently, and helped me recover from the workouts I am doing!

I challenge you to start by adding one more 16 ounce serving to your day.  Gradually increase towards your goal of half your body weight and see how you feel.  Set goals and keep track.  It will help you on your fitness journey, doesn’t cost a thing (unless bottled of course!!) and improve your overall health in the process.

And as usual, if you are searching for an awesome program with and awesome group with awesome results, let me know!  There is always room for more people trying to get back out there, reach fitness goals, cross train to prevent injury, whatever!

Now go fill up!

-S

 

Our challenge group: https://www.teambeachbody.com/shop/d/annual-all-access-bod-shakeology-challenge-pack-BODChallengePack?referringRepID=1977090

by susanmcrae75

Tunes

When I swam in college, we had an underwater speaker system.  It was awesome, especially for back then, and it was amazing how many yards you could plow through when you had a beat and/or were distracted.  Also, depending on the tempo, it could really have an effect on how fast you went as well!  Mental?  Maybe, but who cares!  It also was great for those 5:30 practices.  There is nothing cool in my mind about having to get out of bed only to listen to myself struggle, grunt, huff, etc while trying to complete my morning workout.  Add some tunes…and you get into a rhythm and it actually “gasp” becomes somewhat fun!

Now, pick your tunes wisely.  The Train lyric “She listens to Mozart while she does Tae Bo” does not apply to me…I will fall back into bed.  Our college coach was stuck on playing “What’s Going On?” every morning.  Every.  Morning.  He was in charge of the tunes initially, but we did get that privilege away from him thank goodness.  Talk about not wanting to warm up to that playing-again!  My friend replaced it with the Pulp Fiction soundtrack (much better!)  Yep just aged myself there but that is ok.  Pulp Fiction soundtrack is always cool.

For me, it has to be fun, something with a beat, something that makes me feel kick ass.  My playlist is quite a blend, but all those songs make me feel good.  Songs by those who inspire me to have abs like them (J Lo, Pink, Sheryl Crow) don’t hurt either.  Or, a few that make you feel like you are the sexy love interest in an 80s hairband (or country crop top short shorts) video.  Maybe that’s just me, lol, but like I said-fun!

Music definitely makes you feel a certain way.  So I challenge you to make a play list.  When you turn it on, you and your mind are ready to go!  Otherwise, enjoy your various noises 😉

by susanmcrae75

Whack a Mole

I bet this one confuses many and that makes me chuckle.  So let me explain!  I see many, many athletic injuries from overuse.  People do the same thing over, and over and you get the picture.  An even bigger problem?  Overuse of a bad technique.  A colleague of mine would tell his patients “practice doesn’t make perfect…perfect practice makes perfect.”  I love that.  So, a few ideas about this…

  1.  Get someone who IS an expert to watch you and advise you.  Therapist, coach, a really good player/swimmer/runner etc-and have them film you in slow motion if possible.  I’ve even advised some of my patients to film themselves, then go on that fabulous thing called Google and search the best in the sport.  Compare.  Practice perfectly.
  2.   The body gets used to things pretty quickly and likes to coast.  Weaker muscles may get lazy, weaker.  Hence my whack a mole reference.  Keep it guessing.  Many runners’ injuries I see are because they do not train side to side, up and down, inside out….they are just very linear.  Cross training does not take you away from your sport/activity-it may prolong the time you are able to do it as well as improve your form and power while doing it.  And, of course, it can reduce your possibility of injury.  The program I am doing right now for example is different everyday:  core, upper body, lower body, total body, cardio, stretching/yoga-results are less strain on all these parts that are getting older (and we all are) and better overall fitness (which is my own personal goal).
  3. Don’t be afraid to try new things.  Yes, I know you may “love” that one activity, but are you doing more harm than good?  Are you going to get bored and stop doing it, losing your progress towards your goals?  Would it be less boring if you had different options?

Keep the balance.  This is with all things: life, work, exercise, sport.  And have fun-like playing whack a mole!  😉

by susanmcrae75

26.2

I have always wanted that sticker.  26.2.  Actually, I was shooting for the 13.6, and had it all planned out.  Going to do the Disney Half, all smiling, waving to characters……Problem is, I am not a runner.  My husband, when I asked him to watch me run to figure out why my right knee and hip were hurting told me “you’re just not a land animal babe!”  This did not help, and made me want to run more just to prove him wrong!

Problem is/was, I don’t enjoy running.  I envy those gazelle like people who can run, and I wanted to be like them!  I heard of the runner’s high-I am not sure what that would feel like but I am sure my hands on knees feeling of nausea was not it.  I have tried to return to running over the years, and finally my hamstring said “nope!”  And there you have it.

The same occurred with yoga.  Again, I envy these people and friends who look so peaceful, so flexible,so toned!  Problem is, I am a mover.  When people ask me what I think about yoga, (and I get this at least several times a week from my patients),  I say “what do YOU think about yoga?”  They look at me confused and I clarify-you have to enjoy what you are doing or you 1) are not going to stick with it 2) resent the time you are spending doing it 3) not see results because of 1&2.  So I say-“try it and see!”

Wait, is exercise supposed to be enjoyable?!  YES!  I really look forward to getting up in the mornings (gasp) because the program I am doing makes me feel good, proud and sets up my day in a positive way.  This exercise, and the feeling I get from it, overflows into everything else I do that day.  When you find something that brings you that feeling, then you’ll stick with it and reach those goals!

You are always welcome to join me (I admit not EVERYONE does the program in the mornings 😉  if you are struggling with what you are doing now (or NOT doing!)  Have fun!

ssmcrae75@gmail.com

by susanmcrae75

Where is the Fun in That?

My sister was a college swimmer as I was, and we are often asked-“why don’t you do Master’s swimming?”  (Well, I could list my physical aggravations and injuries here, but I will spare you!)  She responds by telling them “because I remember my times and where I was then (she was an Olympic Trial qualifier) and I also know I’ll never get back to that point.  Where is the fun in that?”  I completely understand this.  Some former swimmers differ, and I believe continuing to swim is just in their blood-they have reset those goals for this period in their lives.  That is great!  But for my sister and me?  Yeah, we have to be moving forward, setting new goals, blazing new territory!  So for that type of person, I challenge you to not just go back to your sport or your “go to” activity that you have always deemed your exercise program.  Here is your chance to change things up.  Go outside your comfort zone.  Make new goals!  Find your new team (even if it is one other person!).  Train for an event, to do a new yoga pose with ease, to make it to that next mailbox on your run today!  I’ve gotten out of my comfort zone and have to admit I am loving it, and setting new goals for myself.  Have you?

by susanmcrae75

Confessions of a lane line puller

I have  confession.  I pulled on the lane lines in high school (not so much in college-much feared and respected coach!!)  I would be the last one in for warm ups (this did continue through college-I hated cold water).  I sat at the bottom of the pool with my friends where the coach couldn’t see us (he was sitting in the window-couldn’t see what was below the starting blocks and I could hold my breath for 2 minutes).  Why?  Because I did not like practice!  I did not, until college, understand the WHY of my daily training.  Yes, I knew I wanted to get better; I loved to win.  But I never thought of each set, each drill, each lap as getting me closer to my goal.  My goal was to win, to be the best-very vague….so I went through the motions, down and back, down and back, water break, second water break….

As a physical therapists, we are taught to make realistic, measureable goals based on what is important to our patient.  It doesn’t really matter what I want, if I can’t relate it back to what he or she wants.  They won’t work toward it.  Why should they, if they don’t understand what they are working towards?  Everything I instruct them to do, each time I mobilize something with my hands, should be directed at that goal(s).

What is your goal?  Your WHY?  Make it measureable.  Give it a timeline.  See each thing you do, positive or negative, as it will effect that goal.  Do not be upset by minor setbacks, but get back on track.

Today is the day I can begin signing up my team (included in a much larger, fantastic team!!) to commit for 100 days of 30 min a day different workouts (that’s it!).  The morning meltdown program.  We have a goal and are investing in ourselves.  We will help each other stay on track when it gets tough and with nutrition.  We will encourage and hold each other accountable.  We will achieve and believe in each other!  Join us if your goal consists of getting healthy and being proud of yourself for making a goal and committing to it!