If you deny ever having something get in the way of your planned workout, stop reading. You aren’t human! As a mom, I can count more times that my workout has not unfolded as I planned than times that it has. When my kids were little, they could hear the click of the treadmill (why do kids need to have super power hearing?). As toddlers they would wake up early from nap, be sick or climb all over me. It was a never ending barrage of interruptions. Now, work, kids, school events and keeping up with my house can be deterrents to a great workout. So what is a mom to do?
First of all, unless we have a great family support system or send our kids to daycare without running off to work, it takes a brain shift to make working out meaningful and positive when we are juggling life as moms, wives and workers. Waiting for the day that you have a full hour or more to commit to exercise may never come.
When Work or Life Overtakes Your Workouts as a Woman Without Kids
So you have no kids, but, you miss a day at the gym and that can easily turn into 3 or 4 or 1 month! Don't let yourself skip. Even if you have had the worst day at work, make yourself do 5 minutes of something so you can pick up where you left off the next day. You are less likely to experience full on abandonment of your exercise program if you make yourself do a little bit on even the craziest of days.
When You Have Babies-Toddlers
I can remember the frustration…. Sneaking downstairs to workout, getting dressed and starting my routine to hear the cry of a little one. Don’t throw in the towel. Make them happy, get them cozy and exercise in front of them or take a walk pushing/holding them. I would walk besides the stroller doing lunges- forward, back, sideways. Push ups to standing up and kissing them. Take the program you had in mind and talk to your baby as you go. Hold them in front of you and do squats if you can support that added weight with good form. I would even do squats while pumping! Maybe you don’t get in an hour, but you can get in a lot!
When You Have Bigger Toddlers
This was my favorite stage of child development. Language emerging and new physical skills popping up every day. I would do the same routine as above when my daughter was willing to sit in a stroller. If not, she went into the baby swing and I would do squats or lunges between pushes, sprint across my backyard or park between pushes and encourage them to try some basic moves with me. Chase is always a great way to get your heart rate up! Because I was faster than my toddler (yes, that may be the only time in my life I have been faster than anyone!) I would stop and do push ups on my way to get her or monster walk to work my hips. My daughters also loved when I made them an obstacle course that kept them busy for me to squeeze in reps of my own exercises.
When You Have School Aged Kids
Now I have a 6 and 9 year old. “Fishy fishy Cross My Ocean” never gets old! (Hello Pelvic Floor Control!) Plank challenges and dance parties are fun for all! The other night we had a Hoola Hoop Contest and Dance off that was hysterical and a great work out. My daughters love to play “Superman” where I press them up to the sky with my feet while I hold onto their hands. This can be a good leg workout.
The more you include your kids in exercise, the more they see it as a part of life and the more time you can spend together doing something fun. If your plan to make it to the gym was thwarted by life, don’t give up. Even if today is a wash, tomorrow doesn’t have to be.
If you are struggling to balance work and home life, don’t let yourself get crossed off the priority list. Maybe you get in 10 squats and a couple of sprints up the stairs or a set of push ups before you read to your kids before bed. Your body will appreciate the small gestures of acknowledgement and self care.
BOTTOM LINE- DON’T WORRY ABOUT LOOKING SILLY! GET THE JOB DONE!
Ayla and I post hike.
If you were like many, you started a new exercise plan, joined a gym or group class or upped the ante of your current regime this new year. Challenging your body is a must when it comes to improving fitness. However, there is such a thing as too aggressive when it comes to challenging your body properly. I have spent years listening to friends tell stories of jumping in to an aggressive workout program and then cry when they get off the toilet for a week and abandon their new exercises regime within 3 weeks due to frustration or injury. Similarly, I have met some who are so afraid of feeling terrible after a workout, they avoid strength training and a challenge all together. Neither is a good plan or an optimal path to success.
It is normal and good to be a bit sore after a workout. But, being so sore that you can't get off the toilet or put on a bra for a week is not good. Jumping in to an overly aggressive workout can really put your goals at risk. Here's why:
1. Working past the point of maintaining optimal form can result in overuse injuries of primary or supporting muscles.
2. Continuing to workout with super sore muscles invariably leads to compensation and altered mechanics which can lead to injury.
3. In rare cases, severe overtraining can lead to a condition called rhabdomyolysis where muscle breaks down and can cause kidney failure. Rhabdomyolysis typically occurs with traumatic events, but, there have been more cases of this occurring with high intensity exercise.
1. Under-training fails to challenge the muscular system to gain strength or endurance. 2. You may not see the results you want, get frustrated and abandon your exercise plan.
3. You are missing the great benefit of bone building/sustaining benefits of exercise.
While I can't stress enough the benefit of a fitness and movement analysis prior to beginning a program, you can do a self check for some basic movements and activities.
1. Stand against a wall. Can you raise your arms overhead completely without arching your back or straining through your neck? If you can't you should check in with a PT to find out why and fix that before overhead strengthening or downward dog activities.
2. Squat and lunge in front of a mirror. Does your knee or knees move in towards each other or wobble out to the side? Make sure you have good form without weights before adding weight.
3. Incorporating a new program should leave you sore for a day or two. If you are sore for longer, backoff a bit and build up a bit more slowly. Focus on form not reps or sets to start off.
Consider a full body wellness assessment at Newburyport Wellness where you will learn the ins and outs of how your specific body works. Learn what muscle groups are strong, what needs strengthening and how to identify any potential errors in form during your new workout!
Happy work outs!
There is no shortage of fitness programs, running protocols or fitness centers to choose from. Many of us look to the new year to begin an exercise program, revamp our current routine or take on a new challenge. For some of us, the current routine fits and it is hard to push ourselves to try something new. As we get close to a new year of wellness goals, I've listed a few guidelines, thoughts and suggestions!
Runner's and Spinners & Road Cyclists
If you love running and spinning you have a great cardio base routine and even a great workout for some muscles in your legs. However, here's what you are missing:
core strength and stability
Outer leg strength and control
Upper Body Strength
Core strength and stability helps to improve running efficiency and protects your back for longer bike rides. Inner core dysfunction can lead to leaking urine when you run, back hip or knee pain. Outer leg strength is totally missed in a running or cycling dominant program. The outer hip muscles are critical for shock absorption when running (do you have a collapsed arch in your foot, hip or knee pain?). Building these muscles also help to shape your butt! An upper body program is really important to build and maintain bone density in the upper body (Who wants to be high risk for wrist fractures as they age?). Lastly, we now know that building & maintaining bone density in the hip takes more than running or jumping vertically. To work on the femoral neck (where many fractures occur) we need to target bone building with more than running or jumping.
Exercise Video Workout or Boot Camp Enthusiasts
There are so many workout videos and classes to choose from. If you love an intense workout that is great! I do want to offer a few thoughts about these types of workouts. I love a hard workout, don't get me wrong. But, it is hard to know when your body is substituting and using helper muscles to get the job done or when you are using a faulty pattern to accomplish a physical task. (Do you ever feel your hip flexors on fire during a core workout?) When we use helper muscles or faulty patterns we leave ourselves at risk of injury or negating the very reason you are doing the exercise. Be mindful of your form throughout the workout and stop when you feel your form declines. The inner core is often bypassed by outer ab muscles when doing stability work. This can lead to leaking urine, back pain and more. Make sure you aren't holding your breath during a repeated exercise (think pushups) or bypassing certain exercises because you know they will cause pain or other dysfunction.
New Exercisers Or Those With Pre-existing Aches and Pains
It is critical to be mindful about your exercise plan. Don't think the ache or pain you have now will go away with exercise. Know what is going on and how to support a weakened area will set you up for long term success. Did you know that dysfunction in posture and inner core can result in shoulder pain? Start off with a focus on form with any exercise program. If you are scrambling to keep up or you feel muscles working that aren't target muscles for that particular exercise, your form is likely on the decline and the risk of injury goes up. Make sure you incorporate a plan that challenges all of your body's major muscle groups.
The Benefit Of A Fitness Assessment
Newburyport Wellness specializes in helping people reach their fitness goals. Whether you just starting out or a veteran athlete a fitness assessment helps to identify your areas of strength and weakness and how those factors may influence your wellness goals. Determining what your body needs for optimal strength and stability helps you to attain not only your immediate fitness goals, but also helps to keep you strong and healthy for life. A personalized assessment identifies the muscles that may not be working optimally and the muscles that may be compensating. A functional assessment allows you to have a clear picture of where your start point is for the year relative to the goals you want to achieve.
Many of us have a PCP and perhaps a chiropractor and favorite massage therapist. Some of us have just a PCP we see for check ups or for when something goes wrong. Optimally, our healthcare team should be fluid and change somewhat as our emotional and physical needs change. NO matter what, we should feel like the members of our team are TRULY listening to our words and working their best to help us navigate the path to attain or maintain optimal health. We should NEVER keep a team member when it just doesn't feel like they truly hear you. The world is still working to hear and value our intuition with respect to knowing what our body needs. We have become so disconnected from our body's that it can be difficulty to value what we innately know we need. But, you should value your intuition. It may be that a healthcare practitioner steers you in a different direction, but, they should explain their reasoning.
Our teams may all be comprised of different people. The massage therapist that is best for you may not be best for your best friend. That is ok. Keep your ears open to the options and share that information with your friends and family when they need to add a new clinician to their team. Your own healthcare team may and should evolve as your health changes. Remember that every healthcare team member should be giving you homework and/or educating you about your body. Are you gaining knowledge and insight on how to improve and maintain your own health. Are you being shown the path necessary to take charge of your health? You are the strength in your healthcare web. The clinicians are just the support system. They are there to support you and guide you not to do the work for you.
At Newburyport Wellness, LLC, it is my goal to hear you clearly and work to teach you how to be a stronger, have less pain and achieve your fitness goals. Using manual therapy, exercise and education my number 1 hope is that you complete your therapy knowing your body better- knowing how to care for the imbalances (Yes, we all have them!) and to lead your best physical life. While physical therapy is my background, my goal is to help people avoid frank injuries and remain healthy and happy!
Just like a spider web, you are unique, resilient and strong. The branches you see supporting the web can come and go, but the true strength is in the web you weave.
Fall Is A Time To Nurture Ourselves and Our Children
I love fall for the bountiful garden crops, fresh food and crisp fall air. It seems so natural to nourish our bodies with good food throughout the summer and fall. It is also a time to take stock of where your body is physically. Most of us have small aches and pains that we ignore or push off, thinking it will go away. Every time the season’s change it can serve as a reminder to ourselves to reassess our body and think about what is working well and what maybe needs to be addressed.
As we begin this fall, take the time to ask yourself a few questions about your own health.
While every ache and pain or mini injury isn’t a reason for huge concern, if you find yourself making excuses for recurrent aches, pains or alterations in your body habits, it is time to listen.
If You Think You Don’t Have Time For Self Care, Here Is Why Your Should Make The Time
Let’s face it… The American Way is to work and give…. Never ask for help unless it is an emergency. Take care of everyone else first… This is not a healthy habit and it is surely one we don’t wish for our children. Be the model of change for your lovely children! I think we would all agree there are only a small percentage of people who are connected with their body well and listen to it’s signals for rest, proper nutrition, exercise and medical intervention. We should want all of these things for our children. We have to lead by example. If you are a new mom, take it from a veteran mom, ask for help when you need it. No one can do it all well alone!
How To Teach Our Kids To Be Good Guardians Of Their Body
Ok, I have hit my limit of frustration, aggravation and down right anger!! So for those of you who know me you know that is so not my normal state! I was visiting my mother on Memorial Day. She has a coupon obsession, where my sister and I have to go through a pile of coupons whether or not we will actually ever remember to use them. I was flipping through these endless pages and came across an add for incontinence underwear (I won’t mention the name of the company). There were four women leaning on each other, holding hands and smiling as if t he world was perfect. All had on shirts, all were different sizes and even different ethnicities. So far so good, right? They were all beautiful and literally aged 20’s-30’s. Well, here’s where things go South (literally)!!!! They were all wearing beige incontinence briefs!
How can requiring a full pull up by the age of 20-35 be accepted as the norm? Now, my own father had a birth defect that impacted his ability to know when he had to go to the bathroom, so by all means I am sensitive to the reality that there are many that have trauma and birth defects that necessitate this protection. However, this is clearly not the only market that this company is targeting. It is just another example of how the problems women face are marginalized and normalized by adds like this. NO! It is not sexy and cool to pee down to your shoes when you sneeze or run just because you had 2 kids. Many women have dysfunction WITHOUT having the trauma of birthing children. This is not ok! Women need to know that the first line of defense is NOT a sanitary product or full on incontinence pad/underwear! Dearest women of the world! Stand up and take charge! Own your body and BE PROACTIVE! We don’t wait for cavities, we brush our teeth and try to floss. Don’t wait for incontinence or assume that your sporadic leaking will always stay as such. Learn what you need to do for your body today. Everyone is a bit different. And, studies show that just having your MD say, “Do your Kegels” is not sufficient. Early intervention can do nothing but improve the odds that you won’t be the one of the over 15 million women to experience stress incontinence in the US. Studies show that women wait over 6 years to seek help once they start experiencing episodes of incontinence. Why wait? The one thing I can assure you is that nothing stays the same. What is a little incontinence now, will be more sooner or later. It negatively impacts quality of life. Don’t let the adds fool you! Incontinence is common but not a normal consequence of having kids or aging!
The American College of Obstetrics and Gynecology just announced guidelines to expand the time frame in which women will receive medical oversight during the post partum months. They also gave heed to the value in the tradition of caring for women for 30-40 days post partum. There is an overall recognition that the mental and physical demand of pregnancy, giving birth and caring for newborns requires this added support.
The medical field is beginning to recognize that women undergo tremendous emotional, physical and mental fatigue growing, delivering and caring for a child. This is fantastic! Now, we as women need to reframe our own expectations when it comes to recovering from childbirth. We have been taught for years that we should be as independent as possible. And, for so many years, women have been marginalized in healthcare. Not only are studies for medicine based on men, but, women’s complaints are often discounted by our medical professionals (PS- this is the framework in which we were taught and I often think it is absolutely un-intentional). This has taught many of us to keep our concerns to ourselves and march forward regardless of what our body is telling us. Social Media tells us we should look perfect during pregnancy and right after giving birth. We are supposed to be all smiles and health. How do we reframe our expectations given this systemic dysfunction in the state of Women’s Health?
I have treated so many women who were frustrated and depressed that their body had “failed” them when they were not fully healed at 6 weeks post partum. I myself was one. The truth s we have a long way to go. We need new systems in place to educate and support moms to be and new moms. For now, I hope that if you are reading this you share it with a young woman you love.
Pregnancy is a physically demanding job that lasts 9 months. The changes in your body begin before you can see them. Your pelvic floor, back and abdominals are under strain for months. Tearing or C section scars are wounds that go beyond the external stitches you see. It requires time and appropriate care to heal optimally. And even if you don’t have scars as a visual reminder, the act of childbirth is intense and exhausting. Your entire body is under strain. This is just the physical change. Emotionally, we are now overwhelmed with the responsibility of caring for a new life. The life shift is something no one can prepare you for. This is said to help you realize the magnitude of work your body has done, not to scare you. It is said with the wisdom of hindsight and scientific analysis. Because we come to this earth with a unique body, our path to recovery will be unique too.
The future of postpartum care will be defined by individual assessment and support that is mom-specific. Yes, we will share many commonalities, but, it is my view that physical recovery can not be tracked to medical pathways. We each deserve no less than a full assessment to determine where our body compensated for the demand of pregnancy and where our body needs the most support to begin the process of recovery. Remember that problems can arise long after an injury (think that old ankle sprain that still bugs you once in a while). We are raising future moms and dads. We need to teach them that self care is critical to a long and happy life. Take the time even if it feels like you don’t have it to at least breathe. If you can reach out to a healthcare professional with questions. Those of us in this profession are here to help. I always take calls and questions to help guide women. If you feel like you are not being heard, move on to someone who will listen and guide you.
To move towards more complete healthcare for women, we ourselves need to value it and demand more complete care. We need to value the notion of true recovery versus looking good and we must learn to be gracious with our bodies during this time.
With love and gratitude for all you do everyday!
Why You Might Need a Tune Up?
Nobody skates through life without injury. Injuries typically heal but often leave us with altered movement patterns that leave us at risk of injury. Do you ever wonder why it is that friends and family say they made it to 40 or 50 and then they started to fall apart? That is because all of those injuries that “healed” without incident, really left the body weakened. The human body compensates well for injuries. In the process of making up for a weakened area, other muscles strain to pick up the slack. This leaves the body at risk of new injuries.
The Fit Guy Who Had No Inner Core....
Take my good friend, a personal trainer. He works out with weights, does cardio and looks super fit. And yet, about every 6 months, he throws out his back. One day he made his way to my office and it was easy to tell that his big, MOVER MUSCLES were strong, but, his inner core of stabilizer muscles were not working well together to stabilize his spine. I watched as he lifted his leg and his entire spine contorted under the strain of lifting his leg against gravity. We in the fitness industry are great at training Mover Muscles, but, we really fall behind when it comes to training inner core. Activating your inner core appropriately takes more than activating your Transverse Abs. It means training your system to work efficiently and synergistically.
A Tune Up identifies your areas of strength and weakness. It gives you a step by step plan to attack those areas of weakness. A Tune Up gives you insight to your most important asset.. YOU!
TIPS FOR WHEN YOU NEED A TUNE UP:
1. HAVE YOU HAD A SIGNIFICANT INJURY IN THE PAST?
2. HAVE YOU SPRAINED AN ANKLE? (A SPRAINED ANKLE CAN IMPACT YOUR PELVIS AND CORE, BUT THAT IS RARELY ADDRESSED IN THERAPY.)
3. DO YOU HAVE INTERMITTENT OR CHRONIC PAIN IN ONE OR MORE AREAS OF YOUR BODY?
4. HAVE YOU RECENTLY HAD AN ACHE OR PAIN THAT CAME AND WENT A WAY BUT WITHIN A MONTH OR TWO, ANOTHER STARTED?
5. DO YOU SIT FOR LONG PERIODS DURING THE DAY?
6. ARE YOU A WEEKEND WARRIOR?
TIPS TO MAINTAIN HEALTH IN 2018
1. THE OBVIOUS: DRINK PLENTY OF WATER (THE HARDEST FOR ME!). BREAK IT UP THROUGHOUT THE DAY. ESPECIALLY FOR THOSE WITH INCONTINENCE, IT CAN BE DISASTROUS TO DRINK ALL OF YOUR FLUIDS AT NIGHT.
2. BREATHE: FOCUSING ON A PROPER BREATH HELPS TO TURN ON YOUR INNER CORE CONTROL ACTIVATION SYSTEM PROPERLY.
3. DON’T GIVE UP ON POSTURE! PROPER POSTURE ENABLES YOUR INNER CORE TO ACTIVATE OPTIMALLY. IT ALLOWS FOR OPTIMAL DISTRIBUTION OF THE PRESSURE OF GRAVITY THROUGHOUT YOUR BODY AND SETS YOU UP FOR A BETTER BREATH.
4. GET TO KNOW YOUR PELVIC FLOOR. CAN YOU DO A PELVIC FLOOR LIFT (KEGEL)? DO YOU FEEL THE FRONT MUSCLES OR BACK MUSCLES OF YOUR PELVIC FLOOR MUSCLES ACTIVATE? IF YOU FEEL THE BACK OF YOUR PELVIC FLOOR MUSCLES ACTIVATE YOU NEED TO WORK ON POSTURE FOR SURE!
5. SLEEP. MOST OF US HAVE HEARD THAT WE NEED TO SLEEP MORE AND MANY OF US, (INCLUDING MY SELF) MAINTAIN THAT THERE IS NO WAY TO FIT IN MORE SLEEP. BARRING THOSE OF YOU WITH TINY ONES WHO ARE SUPER UNPREDICTABLE IN THEIR SLEEP PATTERN, I OFFER THE FOLLOWING CHALLENGE… IF YOU ARE NOT SLEEPING THE RECOMMENDED 7-8 HOURS, TRY JUST ADDING 30 MINUTES TO YOUR SLEEP TIME. A SLIGHT INCREASE IN SLEEP TIME IS BETTER THAN NONE!
6. SET ASIDE TIME FOR YOURSELF. WE ARE CONDITIONED TO GIVE AND OFTEN FEEL BADLY ABOUT TAKING TIME FOR OURSELVES. WE NEED TO TEACH OUR KIDS THAT SELF CARE IS IMPORTANT. TAKE THE TIME TO MEDITATE, EXERCISE OR WHATEVER FILLS YOUR SOUL!
WISHING YOU ALL A GREAT END TO THE HOLIDAY SEASON AND A GREAT START TO 2018!
Most of us are told we can return to abdominal exercise at 6 weeks post partum. That is the common rule of thumb in the US. However, as a physical therapist and mom of 2, I get a twitch in my brain when I think about this. Let’s pretend you had ACL surgery. Are you allowed to return to Olympic lifts and tennis at 6 weeks? Rotator cuff surgery? Do you get to bench press the minute you have healed 6 weeks? NO! Why then do we get cleared to exercise our abdominals and pelvic floor without limitation at 6 weeks post partum? Recovery from childbirth is NOT the same for all of us. The injuries vary and, therefore, so does the recovery.
Here are the facts:
So What Does This Mean?
The reality is that we don’t have all of the answers proven in science yet. But, I will break it down from a science based perspective:
A vaginal delivery does not impose a frank tear to the abdominal musculature but it may result in a frank tear of the perineal tissue. The pelvic floor is an integral part of the inner core (transverse abdominals, multifidous back muscles, diaphragm, and pelvic floor muscles). The inner core must function well for optimal long term physical health. Nevertheless, our abdominal muscles have been stretched out past their optimal length for contraction throughout much of pregnancy. A
C-section results in a frank breach of the abdominal wall.
When we partake in traditional abdominal exercises like crunches, we are bearing down on the abdominal organs and asking your abdominals to lift your upper body. When we are jumping, we are asking the pelvic floor to absorb shock and support our organs. Asking your abs to contract at a high level exercise like a crunch or a burpee is asking a lot of your muscles. In 17 years of doing orthopedic PT, I have never treated someone post operatively that was allowed to do any strength exercise they wanted at 6 weeks post operatively. Injured tissue repairs best with guided and progressive increases in load. Why then are women cleared to one of the most demanding abdominal wall exercises at 6 weeks post partum?
Not all women will experience negative effects if they return to a high level of exercise once cleared. It depends on previous level of fitness, birth trauma and collagen make up. Many women do, however,experience back pain, hip pain, knee pain or incontinence. This may very well be the caused by dysfunctional activation of the inner core and weakness of outer abdominal muscles resulting in poor form and muscle activation patterns with activity. If you have symptoms (even if you had your kids years ago), I implore you to reach out and explore the possibility of inner core dysfunction. If you are a new mom, I urge you to resume workouts thoughtfully!
Is a mom of two, life long exercise enthusiast and physical therapist. She combines her two passions to promote female health and fitness.