To Crossfit or not?

Crossfit, you either love it, hate it, or don't know anything about it! It seems to spark controversy every which way you look. The issue that drew the most attention, the incident where trainer, Kevin Olgar ended up paralyzed after an accident during competition. A competition where no medical staff was on hand?! This drew more negativity to Crossfit and blew up all over the place. I do not want to be either for or against it, or talk people into or out of it but will simply share my professional opinions on the subject. The thing with Crossfit is that it can be a great workout and you can get the results you want and rather quickly if you are diligent, but, in my opinion, Crossfit should be for elite athletes only. It is very intense, putting the body through great, often unnecessary amounts of stress and excessively heavy weights which can be very dangerous if not done with perfect form. Way too intense for the everyday exerciser. Also, doing high amounts of reps under great stress severely increases the risk for injury as the muscles tire. It will become harder and harder for your body to maintain proper form while completing repetitive exercise, setting yourself up for injury.

The other big issue with Crossfit is their certification requirements. Trainers can be certified in a weekend which means the person overseeing you perform those extremely difficult and advanced exercises while supporting incredible amounts of weight are probably not the most qualified to be doing so. That is absolutely not to say that no Crossfit trainers are qualified, it is a warning to check into the gym you are a part of or are thinking of joining and make sure everyone is experienced and they are not overcrowding classes. Too many participants and not enough trainers means not enough eyes watching everyone's form and keeping everyone safe. This goes for every exercise class, not just Crossfit...you do not want to be in a class with 50 people and 1 trainer, that trainer will never be able to keep eyes on and help everyone.

I think this article was truly well written and covers how I feel/think exactly.

As I mentioned earlier, Crossfit is a great workout and you will see results. I just advise you to proceed with caution and do some research to keep yourself healthy and happy!

Topical analgesics!

There are quite a few different creams and lotions you can put on to ease sore and aching muscles. In the Chiropractic world there seems to be an ongoing debate between China Gel and Biofreeze with most Chiros being on one side or the other! Obviously there are also over-the-counter options as well, but in my opinion, are not as effective/potent. I am a China Gel girl myself, that is all we use in our office and hand out/sell to patients. I prefer the lotion-like consistency, it is great for ultrasound and manual therapy, as opposed to the gel-like consistency of Biofreeze. I also find that the scent of China Gel fades a lot quicker...Biofreeze tends to linger around and can stain clothes, whereas China Gel will not stain.

If it is too hard for you to get to an office near you that sells either of those products, since unfortunately, they are not sold in stores, there are similar products sold OTC. However, as I mentioned previously, I do not think they are nearly as useful.

Salonpas, IcyHot, Tiger balm, etc. I would rather take a nice, not bath with Epsom salts to ease aching muscles!

Running tips

With the weather warming up, more and more people are starting to take their workouts outdoors. Running season has officially began and I have a few tips to keep your body healthy and injury free! Running causes increased stress on the body. It is a high impact exercise, increasing the load on joints and muscles which will eventually break down joints. By just being aware of a few things, you can decrease this load and help preserve your joints!

One of the most important things I tell patients that are runners is to invest in good footwear with a supportive pair of orthotics. I am not talking about the generic Dr. Scholl's you see sold in Walmart where they claim to be 'custom fit.' I am talking about a true, real pair of orthotics you can only get from a Chiropractor or Podiatrist. A good foot support will take pressure off of the joints and help restore normal mechanics of the body. As we get older, our feet tend to 'flatten' and we lose our arches, so a good support to help restore that arch is very important.

Before you even set out for your first run, you should mentally prepare yourself. Stop when you are too tired/winded or if there is any pain/discomfort. Take breaks early and often when just starting out. You do not want to push yourself too hard, you must listen to your body. Also, as you start running more often, remember not to increase your mileage too fast or too much. These will set you up for injury and keep you from getting back out for your next run!

Prior to heading out for a run, I recommend doing a dynamic warm-up, rather than static stretching or just diving in cold. Really get the muscles you are going to be using warmed up and ready to perform by increasing your range of motion. This can include anything from lunges, standing high knees (alternately pulling knees into chest), jumping jacks, etc.

While running, there are a few things you can do as well to stay on track. Shorter steps decrease the load on your joints. Long strides can increase the load by 10% compared to shorter steps, so keep steps short and tight, with your feet landing directly underneath your body. Keep your upper body/shoulders relaxed, not hunched up towards your ears. Keep your hands relaxed. If they are tense and in fists, it increases the tension on the upper body, taking energy away from your jog. Most importantly though, just focus on breathing, relaxing and enjoying yourself!

Lastly, be sure to stretch thoroughly after your run. You can do static stretching with 15-30 second holds and/or use a foam roller. Make sure to target hamstrings, hip flexors and calves especially. Also, make sure you are staying properly hydrated, especially as it gets hotter and hotter outside. You do not need to replenish with a sports drink after a normal 30-45 minute jog, but be sure to re-hydrate with a lot of water.

One last warning for die-hard runners that rely on running as their sole form of exercise...be sure to change up your runs, add intervals, sprints, hills, etc. Your body is an efficient machine that will quickly adapt to the same thing over and over again, meaning it will burn less energy (calories) to do the same distance/time.

Homemade creamy canned goods!

A ton of recipes I see call for creamed of 'blank' soup and even though they do see 'healthier' versions of those soups, they are still processed foods with a ton of unpronounceable ingredients that really lack the flavor of the full fat versions. So I set out to try and make my own version, with all the same flavor and ingredients I could pronounce! I usually make the recipe in bulk and keep the dry mix stored in a tupperware in our pantry to just pull out and use when needed.

Homemade Cream of 'fill-in-the-blank' Soup:

2 cups powdered nonfat milk

3/4 cup cornstarch

1/4 cup chicken bouillon (I use low sodium but you can use whatever you'd like)

2-3 Tablespoons dried onion flakes (you can use onion powder, but I found that the flakes do make a slight difference and taste more like the original)

1/2-1 teaspoon garlic powder

2 teaspoons Italian seasoning

To make the equivalent of 1 can of cream of soup, whisk together 1/3 cup of the dry mix with 1 cup cold water in a saucepan. Heat over medium heat until thickened. The whole mix above makes about 9-10 cans.

To add the flavor of whatever cream of you desire (i.e. chicken, mushroom, celery, etc), I chop up bits of those and toss in to cook when the mixture is thickening. If it is a hard vegetable such as celery, I usually saute it first in some olive oil to soften if up a bit, but that is not necessary, especially if the soup is going into a casserole or something that is going to bake.

As a baker, another canned product I frequently come across is sweetened condensed milk. Instead of constantly buying them and having them on hand, I decided to make my own, much healthier version. This can be added to anything from coffee and tea to baked goods. One of my favorite coffee shops downtown, La Colombe, makes their own bittersweet chocolate syrup that they add to coffees with a squirt or two of homemade sweetened condensed milk. It is by far the best coffee I have ever had and wanted to do the same at home, which is a big reason I use this recipe frequently!

Homemade Sweetened Condensed Milk:

1/2 cup hot water

3/4 cup powdered nonfat milk (heaping)

1/2 cup sugar

In a food processor, add the powdered milk and sugar. Pulse a few times to combine. Then with the motor running, slowly add the warm water. Process until well combined, thick and dissolved. This recipe is equal to one can of store-bought condensed milk.

HIIT It!

Sorry for the recent delay in posting, things have been pretty busy and crazy lately! Recently I posted on the benefits of interval training and how efficient and time saving the workouts can be. So I am going to continue with that theme and give two of my favorite HIIT style workouts that I've been doing a lot of recently.

The first uses a treadmill (or piece of cardio equipment of your choice) and body weight exercises. I warm up with a 5 minute light jog, then alternate between sprints and body weight exercises for a total of 12 rounds (3 sets of 4 exercises). I gradually increase the sprint speed but you can keep it consistent or decrease as you go, whatever works best for you. The point of the workout is to change the exercises every time you do the workout to keep your body guessing and work different muscle groups. This morning my 4 exercises of choice were, elevated backwards lunges off the end of the treadmill, elevated plie squats with one leg on the ground and the other on the back of the treadmill, one legged squats off the end of the treadmill and push-up jacks.

After you have your 4 exercises chosen, here is how the workout goes: 5 minute warm-up, then increase speed to a sprint for 1 minute (I start at 9.0, pause treadmill and perform first body weight exercise (elevated backwards lunges, 20 reps each leg). Back on treadmill, sprint 1 minute (I increase to 9.5), pause treadmill, second body weight exercise (plie squat, 20 reps each leg). Sprint 1 minute (increase speed to 10.0), third exercise (one legged squats, 15 reps each leg). Last sprint (10.5 speed for me), last exercise (10 push-ups total with 4 jacks between each push-up). Repeat the sequence 2 more times for a total of 3 rounds then cool down for 5 minutes.

Total workout time, 35 minutes!

The other workout I have been doing frequently involves a jump rope and timer. I choose 6 exercises that will be performed for 1 minute, as many reps as possible. Then follow that with 1 minute of jumping rope. Do the entire circuit 2 times through. Then on to the next exercise, etc. If you do not have a jump rope, you can either simulate jumping rope, do burpees or any other plyometric exercise of choice. The 6 exercises I used last time were:

1. Kettlebell swings with 15 lb, followed by 1 minute of jumping rope.

2. 4 forward walking lunges, 4 quick prisoner jump squats, 4 backwards walking lunges, 4 quick prisoner squats, followed by 1 minute of jumping rope

3. Core Crushers (feet on bosu ball, hands on ground, push-up position, tuck one knee to chest then swing out to side...30 seconds each leg), followed by 1 minute of jumping rope

4. Split-stance lunges with back foot on exercise ball, holding 10 lb. kettlebell, 30 seconds each leg, followed by 1 minute of jumping rope

5. 5 squats, 5 pulses, 5 tuck jumps repeated for 1 minute, followed by 1 minute of jumping rope

6. Monkey push-up with ski hops (push-up position, hop feet in to under chest then back out, then in again with legs spread, perform push-up from elevated position), jump rope 1 minute.

Perform a second round of alternating exercises and jumping rope for a total workout under 30 minutes!

Another variation of this workout is to only do 30-second jump rope intervals but choose 8 exercises and perform them for 1 minute.

Cholesterol?

If you haven't had your cholesterol checked, you definitely should. It is always good to know your numbers and have them checked every 3-5 years (if they are not considered 'high'). High cholesterol can be a risk factor for heart disease, stroke and heart attack, so it is nothing to mess with! The trick with cholesterol though is that there are two types; good (HDL) and bad (LDL). Reports say that your total number, when adding LDL, HDL and a portion of total triglyerides together, should be below 200. That is not necessarily true though so don't panic right away if your total number is not below 200. You have to look at both your HDL and LDL numbers separately and judge them alone, I disagree with looking at total number. It is more meaningful to look at both separately. The ratio of total cholesterol to HDL levels is more indicative of overall health.

LDL, or bad cholesterol is the number you need to be most concerned about. You want this number, by itself, to be at or below 100. Up to 129 is considered normal still, but closer to 100 is optimal.

HDL, or good cholesterol helps rid your body of bad cholesterol that is building up on artery and vessel walls. You want this number to be 60 or more, the more the better. This number cannot be too high!

Total cholesterol is actually LDL,HDL and 20% of triglycerides added together. The confusion comes in when HDL levels are really high and LDL are still in the normal range, because the total can be close to or above 200 when in reality, the HDL levels are just really high and LDL is within the normal range. That is why your cholesterol ratio is a better predictor of health. To get your ratio, you divide total cholesterol by your HDL level. You want that number to be less than 5, but ideally closer to 3.5.

I hope this article was not too confusing. If you have questions, please feel free to ask them! I believe that everyone should know their levels and be able to interpret them correctly. As I mentioned, high cholesterol, if in fact it truly is high, is dangerous and needs to be controlled. So knowing where you stand and monitoring your levels is a necessity!

Foam Roller Workout

You read that title correctly, a workout using a foam roller. I already talked about the benefits of foam rolling after workouts to keep muscles loose, but this is different. You will actually be using that foam roller as a piece of exercise equipment. Added bonus, you can finish the workout with a great roll out session!

Warm up with a 5-10 minute warm-up on the cardio equipment of your choice. You will perform 3 sets of this workout as a circuit. One exercise followed directly by the next, minimizing resting times to 15 seconds or less.

Lunges with Rotation: Hold the foam roller straight out in front of you, one hand on each end, at shoulder level. Relax shoulders, drawing them back and down. Lunge forward with your right foot, lowering knee almost to floor, keeping knee behind toes. Once lowerd into lunge position, rotate all the way to the right, then left, then right and finally left again. Return to starting position and repeat with left leg, rotating to each side twice before returning to starting position. That is one rep, repeat 10 times (so 10 reps per leg, a total of 20 lunges).

Chest Fly on Roller: Grab 8-12 pound weights. Lye on foam roller with it running along your spine, knees bent, feet flat on floor, arms extended out to sides, a weight in each hand. Contract chest and bring arms to meet directly above chest, until hands almost meet, but don't bang weights together. Lower arms back towards floor. Repeat 8-10 times.

Side Lunge with Row: Hold foam roller straight out in front of you at shoulder level, shoulders relaxed and drawn back and down. Step out to the right, lowering into a side lunge, toes pointing straight ahead. Once in lowered lunge position, pull foam roller towards your body, retracting your shoulder blades and really squeezing them together. Push off of right foot, extend arms straight out again and return to starting position. Repeat with left leg, then return to start. That is one rep, repeat for 10 reps, or a total of 20 lunges.

Push-ups with Lateral Rotation on Roller: Set up for a normal push-up, with arms on roller instead of floor, roller perpendicular to your body. Perform a push-up, then rotate, lifting right arm towards ceiling, rotating body away/perpendicular to floor. Return to start. Perform m another push-up, then rotate lifting left arm towards ceiling. that's one rep, perform 10 reps total.

Wall Sit with Arm Extensions: Position roller on wall, in line with your spine. Perform a wall sit, with spine against roller. As you are in the squat position, alternate reaching one arm at a time above head and tapping the wall. Hold for 30 - 60 seconds, 60 if you are able!

Biceps Curl on Roller: Stand on foam roller, with roller parallel to feet, holding a weight in each hand, resting down, palms facing forward. Contract core for stability and perform biceps curls, for a total of 10-12 reps. If this is too difficult, you can practice just standing on the foam roller and balancing. This will still activate and work your core!

Cool down with 5-10 minutes of cardio. Then stretch! You can use that foam roller you were just working out with to roll out all of those tired muscles!