Focus on the positive for this New Year!
It seem as though when January 1st rolls around, too many Americans have a tendency to focus on the negative - what we need to change in our lives . . . what we should do less often . . . what types of foods and drinks we should eliminate . . . at RU, we recommend "addition by addition."
For this New Year, try setting GOALS instead of resolutions.
For example, Rather than not eating junk food during January, determine new tasks, new attributes your life lacks and find ways to incorporate them; Read more books, cook your own food, call friends and family on the phone, exercise more, relax more, sleep more . . . we guarantee that if you make time in your life for those, you will have far less time for junk food, alcohol, television, kitten videos on YouTube, facebook and those likes.
Whether you are saying "sayonara" to disappointing 2012 or toasting to the best year of your life . . . make it a memorable, productive and POSITIVE 2013!
-Rehab United Physical Therapy and Sports Performance Center
Wednesday, January 2, 2013
Tuesday, August 28, 2012
Strengthening the Glutes
Each month Rehab United Physical Therapy and Sports Performance Center will highlight a different topic for our RU Fit? blog. We will post training tips on our Facebook Page each week and summarize them at the end of each month. This August, we discussed "the glutes" and created handouts and a video for proper strengthening of the legs to help rehabilitate from prevent common injuries such as low-back and knee pain. Read below for more!
Strengthening the Glutes To Prevent Low-Back and Knee Pain
The glutes (a number of muscles in the hip area, including the gluteus maximus, gluteus minimum and gluteus medius) are an extremely important muscle group. When functioning properly, the glutes assist almost every movement in life, aid in rehabilitation of other joints (such as the knees) and can also prevent injuries, like low-back pain.
Exercise Example - Sit-to-Stand Progression: Squats are a widely-accepted glute-strengthening exercise; however, after an injury some patients may lack the coordination, strength, or balance to complete a standard squat. The “sit to stand” is a great fundamental exercise to safely build lower-body strength.
Strengthening the Glutes To Prevent Low-Back and Knee Pain
The glutes (a number of muscles in the hip area, including the gluteus maximus, gluteus minimum and gluteus medius) are an extremely important muscle group. When functioning properly, the glutes assist almost every movement in life, aid in rehabilitation of other joints (such as the knees) and can also prevent injuries, like low-back pain.
Exercise Example - Sit-to-Stand Progression: Squats are a widely-accepted glute-strengthening exercise; however, after an injury some patients may lack the coordination, strength, or balance to complete a standard squat. The “sit to stand” is a great fundamental exercise to safely build lower-body strength.
- Sit-to-Stand Progression - Video
- Sit-to-Stand Progression - Handout (see below)
Exercise Example - Balance Reach. Balance is equally important as strength – the balance reach (and its variations) is an excellent exercise to build balance and strength.
- Balance Reach - Handout (see below)
Exercise Example - Piriformis Stretch. Hip flexibility (i.e. joint mobility) is equal, if not more important, than strength and balance. The piriformis stretch, named after the piriformis (Latin for "pear-shaped") muscle located in the backside of the hips, stretches many of the glute muscles when performed with rotation (reaching left and right).
Monday, August 6, 2012
Nutrient-Dense Foods
Each month Rehab United Physical Therapy and Sports Performance Center will highlight a different topic for our RU Fit? blog. We will post training tips on our Facebook Page each week and summarize them at the end of each month. For July, we discussed nutrition, specifically nutrient-dense foods and drinks. Read below for more!
Nutrient density refers to the amount of quality nutrients a food or beverage has for its volume. Nutrient-dense foods have high amounts of vitamins, minerals and fiber with relatively few calories. Examples include non-starchy vegetables, fruits, lean meats, and fat-free dairy. Focus on nutrient-dense foods if weight loss is your goal.
Calorie-dense foods, on the other hand, have high amounts of calories for their volume. Fried foods are an example of calorie-dense foods as they contain calories from the food itself (such as potatoes) plus the extra calories from the oil (and potentially the breading, which acts like a sponge for the oil). Other examples include candy bars, regular soda, fruit juice, chips, cheese, most salad dressings and smoothies. If weight gain is your goal, focus on calorie-dense foods that are also nutrient dense (nuts, seeds, dried fruits, nut butters, avocado, whole grains).
A few suggestions to increase the nutrient density of your meals and snacks:
Cut the Calories, keep the taste!
Breakfast: Use half whole eggs, half egg whites; Lunch: Have meat OR cheese on your sandwich; Dinner: Mix half of your pasta with cooked vegetables.
Sweeten drinks & snacks yourself:
1-2 teaspoons of sugar or honey in your tea will provide significantly less Calories than a bottled tea or soda. Likewise, a few teaspoons of honey, agave nectar or berries in plain yogurt will be less calories than "fruit on the bottom" yogurt and healthier than artificially-sweetened products.
Veggie taco shell:
Try butter leaf lettuce leaves instead of taco shells or tortillas to save around 100 Calories per taco!
Justin Robinson, MA,RD,CSSD,CSCS,FAFS
Registered Dietitian
Nutrient density refers to the amount of quality nutrients a food or beverage has for its volume. Nutrient-dense foods have high amounts of vitamins, minerals and fiber with relatively few calories. Examples include non-starchy vegetables, fruits, lean meats, and fat-free dairy. Focus on nutrient-dense foods if weight loss is your goal.
Calorie-dense foods, on the other hand, have high amounts of calories for their volume. Fried foods are an example of calorie-dense foods as they contain calories from the food itself (such as potatoes) plus the extra calories from the oil (and potentially the breading, which acts like a sponge for the oil). Other examples include candy bars, regular soda, fruit juice, chips, cheese, most salad dressings and smoothies. If weight gain is your goal, focus on calorie-dense foods that are also nutrient dense (nuts, seeds, dried fruits, nut butters, avocado, whole grains).
A few suggestions to increase the nutrient density of your meals and snacks:
Cut the Calories, keep the taste!
Breakfast: Use half whole eggs, half egg whites; Lunch: Have meat OR cheese on your sandwich; Dinner: Mix half of your pasta with cooked vegetables.
Sweeten drinks & snacks yourself:
1-2 teaspoons of sugar or honey in your tea will provide significantly less Calories than a bottled tea or soda. Likewise, a few teaspoons of honey, agave nectar or berries in plain yogurt will be less calories than "fruit on the bottom" yogurt and healthier than artificially-sweetened products.
Veggie taco shell:
Try butter leaf lettuce leaves instead of taco shells or tortillas to save around 100 Calories per taco!
Justin Robinson, MA,RD,CSSD,CSCS,FAFS
Registered Dietitian
Tuesday, July 24, 2012
Ground-Up Stretching
Each month Rehab United Physical Therapy and Sports Performance Center will highlight a different topic for our RU Fit? blog. We will post training tips on our Facebook Page each week and summarize them at the end of each month. For June, we covered how to use a "ground up" approach for stretching. Read below for more!
We refer to the body as a chain - i.e. muscles, tendons, ligaments, bones and other connective tissue are a series of links from our big toe to our forehead. How each link moves is highly dependent on other links - both those close in proximity and those at the opposite end of the chain (thus, tight calves can contribute to low back pain, shoulder pain, and headaches).
Based on this, a recommended approach to stretching involves starting at the ground and working your way up the chain (stretch the calves, then the hamstrings, then hips, etc). We have included three handouts for the calves, hamstrings and hips. Enjoy!
We refer to the body as a chain - i.e. muscles, tendons, ligaments, bones and other connective tissue are a series of links from our big toe to our forehead. How each link moves is highly dependent on other links - both those close in proximity and those at the opposite end of the chain (thus, tight calves can contribute to low back pain, shoulder pain, and headaches).
Based on this, a recommended approach to stretching involves starting at the ground and working your way up the chain (stretch the calves, then the hamstrings, then hips, etc). We have included three handouts for the calves, hamstrings and hips. Enjoy!
Monday, April 23, 2012
San Diego - Birthplace of Triathlon
In addition to its amazing year-round weather, beautiful
scenery, and countless outdoor activities, San Diego
can also boast that it is the birthplace of triathlon!
On September 25,
1974 , The San Diego Track Club, led by Jack Johnstone and Don
Shanahan, hosted the first-ever triathlon on Fiesta
Island San
Diego , CA
An athlete named John Collins, a U.S. Naval Officer who
raced in the first Mission Bay Triathlon, further played a crucial role in the
development of the sport. Collins took
the triathlon concept to Oahu , Hawaii
Evolution: Forty-six athletes competed in the first triathlon in 1974 .
. . 12 competed the first Ironman® in 1978 . . . the first woman finished Ironman® one year later . . . Sydney, Australia hosted the first Olympic Triathlon
race in 2000 . . . today hundreds of thousands of athletes compete annually in
triathlons around the world. The
Ironman® triathlon in Kona, Hawaii, is arguable the most recognizable
triathlon; however, the Olympic (aka International) distance of 1.5 km swim, 40
km bike and 10 km, is the sport’s most popular and the format used at the ITU
Triathlon World Championship, Pan American and Olympic Games.
Coming Home: On May
12th, 2012 San Diego
will host an ITU World Triathlon Series race.
The elite race will serve as the final qualifier to determine the 2012 U.S.
Olympic men's and women's triathlon squad.
One-hundred and forty of the world's fastest triathletes (70 elite men
and 70 elite women) will compete in the draft-legal, Olympic-distance race in Mission
Bay
In conjunction with the elite race, age-group athletes will
participate in Olympic and sprint distance races in the same venue (albeit a
non-draft legal race on a different course).
Schedule of Events:
Friday, May 11th:
-2:00pm – Elite
Women’s Race
Saturday, May 12th:
-6:30am – Age Group Olympic Distance and Relay Races
-9:30am – Age Group Sprint Distance Race
-2:30pm – Elite Men’s Race
ITU World Triathlon San Diego
Promo Video: http://bit.ly/I4RVAL
More Info: http://sandiego.triathlon.org/
Volunteer Opportunities (be part of history): http://sandiego.triathlon.org/volunteer/
Wednesday, April 11, 2012
Ch-ch-ch-chia!
It's no longer a secret that Chia seeds (yes, the same ones from your Homer Simpson Chia pet) have multiple health benefits.
Chia seeds are actually a more concentrated source of ω-3's (omega-3) fatty acids than flax seed. Chia seeds can be ground and used similar to flax seed (added to smoothies, cereal, yogurt, etc.) or soaked in water or fruit juice to make chia fresca (mix with an 8:1 liquid:chia ratio). These soaked seeds are gelatinous in texture and can be used as a substitute for butter or cream cheese in recipes and a nutrient-dense additive to salad dressings, sauces, jams, cereals, dips, puddings, soups, or smoothies. It will not affect flavor and will absolutely increase the nutritional value.
Look for Chia seeds in the bulk section of health foods stores (next to the teas and/or spices).
Justin Robinson, MA,RD,CSSD,FAFS,CSCS
Registered Sports Dietitian
Director of Strength & Conditioning - RU Sports Performance Center
www.RehabUnited.com
Chia seeds are actually a more concentrated source of ω-3's (omega-3) fatty acids than flax seed. Chia seeds can be ground and used similar to flax seed (added to smoothies, cereal, yogurt, etc.) or soaked in water or fruit juice to make chia fresca (mix with an 8:1 liquid:chia ratio). These soaked seeds are gelatinous in texture and can be used as a substitute for butter or cream cheese in recipes and a nutrient-dense additive to salad dressings, sauces, jams, cereals, dips, puddings, soups, or smoothies. It will not affect flavor and will absolutely increase the nutritional value.
Look for Chia seeds in the bulk section of health foods stores (next to the teas and/or spices).
Justin Robinson, MA,RD,CSSD,FAFS,CSCS
Registered Sports Dietitian
Director of Strength & Conditioning - RU Sports Performance Center
www.RehabUnited.com
Ditch Your Crunches!
At Rehab United Physical Therapy and Sports Performance Center, we utilize a functional training philosophy based on the science of human movement. In short, that means whether you visit our facility for injury rehabilitation, injury prevention, or sports performance training we train the body the way it was intended to move. The therapists and coaches at RU train movement patterns, not just individual muscles.
When it comes to core training, traditional exercises often come to mind: crunches, bicycles, planks, among a few others. Jene Shaw, Senior Editor at Triathlete Magazine, summarizes how RU tweaks traditional exercises to make them more functional and effective for rehab, training, or conditioning.
When it comes to core training, traditional exercises often come to mind: crunches, bicycles, planks, among a few others. Jene Shaw, Senior Editor at Triathlete Magazine, summarizes how RU tweaks traditional exercises to make them more functional and effective for rehab, training, or conditioning.
Download a copy of "Ditch Your Crunches"
Wednesday, March 14, 2012
Training The Pelvic Floor
Jena Walther, MS, CSCS
While there is no shortage in media discussion about the core, we seldom discuss the importance of its neighbor, the pelvic floor. The pelvic floor is a group of muscles that line the bottom of the pelvic (hip) bone; they serve as structural support for lower abdominal organs, such as the bladder, bowel, and uterus (in women).
In function, a weakening of these muscles can cause incontinence, pelvic organ prolapse (dropping of the lower abdominal organs), as well as child delivery complications. Additionally, a weak pelvic floor can lead to hip instability, causing a person to feel unbalanced and more likely to sustain injury during normal daily activity, or during sport.
Kegel exercises are a typical prescription for strengthening the muscles of the pelvic floor; however, these exercises do not relate to how we truly function. Kegels are what we call “concentric,” or muscle shortening exercises, whereas movements we perform every day are both eccentric and concentric (muscle lengthening and shortening). Thus, it makes more sense to strengthen the pelvic floor by engaging those muscles in ways that mimic how our bodies actually move:
a) Dynamically (shortening and lengthening)
b) In multiple planes (3-Dimensional)
c) Involving multiple joints at once (e.g. ankles, knees, hips, torso)
Please follow the link below to view some of the exercises we recommend for strengthening the muscles of the pelvic floor: http://bit.ly/ABdWwv
While there is no shortage in media discussion about the core, we seldom discuss the importance of its neighbor, the pelvic floor. The pelvic floor is a group of muscles that line the bottom of the pelvic (hip) bone; they serve as structural support for lower abdominal organs, such as the bladder, bowel, and uterus (in women).
In function, a weakening of these muscles can cause incontinence, pelvic organ prolapse (dropping of the lower abdominal organs), as well as child delivery complications. Additionally, a weak pelvic floor can lead to hip instability, causing a person to feel unbalanced and more likely to sustain injury during normal daily activity, or during sport.
Kegel exercises are a typical prescription for strengthening the muscles of the pelvic floor; however, these exercises do not relate to how we truly function. Kegels are what we call “concentric,” or muscle shortening exercises, whereas movements we perform every day are both eccentric and concentric (muscle lengthening and shortening). Thus, it makes more sense to strengthen the pelvic floor by engaging those muscles in ways that mimic how our bodies actually move:
a) Dynamically (shortening and lengthening)
b) In multiple planes (3-Dimensional)
c) Involving multiple joints at once (e.g. ankles, knees, hips, torso)
Please follow the link below to view some of the exercises we recommend for strengthening the muscles of the pelvic floor: http://bit.ly/ABdWwv
Thursday, February 23, 2012
The Real Happy Meal
As a Registered Dietitian, people often ask my opinion of current diet trends and fads - Paleo, gluten-free, vegetarian, vegan, low-fat, low-carb . . . they all seem to work (at least temporarily), so which is the best? My opinion - none of them or all of them. The type of diet plan you choose is less important than the principles of healthy eating - To elaborate, I am posting an article written by Dr. James Rouse, founder of mix-1 All Natural Protein Shakes, originally written for a Denver magazine. I love what he has to say and I believe he speaks the truth about diets!
Justin Robinson, MA,RD,CSSD,CSCS,FAFS
The Real Happy Meal
Dr. James Rouse
www.mix1life.com
This is your time to transcend and thrive! The right diet and lifestyle can be a blueprint to build over-the-top, fired-up metabolism, cellular vibrancy, mental and emotional clarity and inspiration. Diet comes from the Greek word diaita, which means, way of life. It is nearly impossible to sustain and thrive with a healthy diet alone; that is, in the absence of a healthy way of living. A healthy diet is integrally connected to a healthy outlook, positive daily rituals and experiences of movement, service, community, intimacy, friendship creativity and purpose. When your world is intentionally full with these practices your diet (almost magically) tends to be full of nourishment and satisfaction. When your life is more 'sweet,' you tend to crave less sugar. If you want to make good on your healthy eating intentions this year and beyond consider stocking your day and life with these synergistic forms of nourishment while you stock your fridge and pantry: deep friendships, unbridled play, purposeful work and service, spiritual connection and community (no additives, no preservatives and nothing artificial).
I consider myself an evolving omnivore that is a lifelong student of nutrition. I love good tasting, healthy, and nutritious food! In the last 20 years I have tried and experimented with macrobiotics, veganism, vegetarianism, pescatarianism and today I really know what works for me. I now put energy and intention on eating more locally and sustainably; doing my best to eat clean and consciously. There is no 'one size fits all' way to eat. We are blessed with biochemical individuality . To a certain extent you need to be somewhat of an adventurer and investigator to discover what feeds you best. Keeping a food journal along with how you feel physically and emotionally can certainly help you discover which foods really work for you and which ones make you a little crazy, cranky or just plain uncomfortable.
The Mediterranean diet is a great place to start and the diet I personally embrace and clinically encourage. This diet emphasizes non-inflammatory foods including wild caught fish, nuts, legumes, olive oil, colorful vegetables, whole grains, local fruits, and to a lesser extent, humanely raised and harvested poultry, pork and beef; oh, and wine ( love it). Choosing a Mediterranean style of eating is supported by the scientific literature. Evidence shows that a Mediterranean diet may help lower the risk for heart disease, type 2 diabetes, Alzheimer's disease and certain cancers. Naturally rich in fiber, antioxidants, and healthy fats, going Mediterranean should cover most all of your New Year's healthy diet intentions. Calorie–wise, it's all about portions, no matter what type of diet regime you follow. A recent study published in the New England Journal of Medicine showed that the Mediterranean diet was more effective for weight loss than a low fat diet. Hopefully you're feeling hungry for great vitality and well-being and are inspired to make this year the beginning of a sustainable journey towards the ever-evolving you.
To thrive each and every day you have an opportunity to put these empowering practices to work for you:
Justin Robinson, MA,RD,CSSD,CSCS,FAFS
The Real Happy Meal
Dr. James Rouse
www.mix1life.com
This is your time to transcend and thrive! The right diet and lifestyle can be a blueprint to build over-the-top, fired-up metabolism, cellular vibrancy, mental and emotional clarity and inspiration. Diet comes from the Greek word diaita, which means, way of life. It is nearly impossible to sustain and thrive with a healthy diet alone; that is, in the absence of a healthy way of living. A healthy diet is integrally connected to a healthy outlook, positive daily rituals and experiences of movement, service, community, intimacy, friendship creativity and purpose. When your world is intentionally full with these practices your diet (almost magically) tends to be full of nourishment and satisfaction. When your life is more 'sweet,' you tend to crave less sugar. If you want to make good on your healthy eating intentions this year and beyond consider stocking your day and life with these synergistic forms of nourishment while you stock your fridge and pantry: deep friendships, unbridled play, purposeful work and service, spiritual connection and community (no additives, no preservatives and nothing artificial).
I consider myself an evolving omnivore that is a lifelong student of nutrition. I love good tasting, healthy, and nutritious food! In the last 20 years I have tried and experimented with macrobiotics, veganism, vegetarianism, pescatarianism and today I really know what works for me. I now put energy and intention on eating more locally and sustainably; doing my best to eat clean and consciously. There is no 'one size fits all' way to eat. We are blessed with biochemical individuality . To a certain extent you need to be somewhat of an adventurer and investigator to discover what feeds you best. Keeping a food journal along with how you feel physically and emotionally can certainly help you discover which foods really work for you and which ones make you a little crazy, cranky or just plain uncomfortable.
The Mediterranean diet is a great place to start and the diet I personally embrace and clinically encourage. This diet emphasizes non-inflammatory foods including wild caught fish, nuts, legumes, olive oil, colorful vegetables, whole grains, local fruits, and to a lesser extent, humanely raised and harvested poultry, pork and beef; oh, and wine ( love it). Choosing a Mediterranean style of eating is supported by the scientific literature. Evidence shows that a Mediterranean diet may help lower the risk for heart disease, type 2 diabetes, Alzheimer's disease and certain cancers. Naturally rich in fiber, antioxidants, and healthy fats, going Mediterranean should cover most all of your New Year's healthy diet intentions. Calorie–wise, it's all about portions, no matter what type of diet regime you follow. A recent study published in the New England Journal of Medicine showed that the Mediterranean diet was more effective for weight loss than a low fat diet. Hopefully you're feeling hungry for great vitality and well-being and are inspired to make this year the beginning of a sustainable journey towards the ever-evolving you.
To thrive each and every day you have an opportunity to put these empowering practices to work for you:
- Feed your head first, your body second, and your emotions last. Whole-food nutrition naturally creates a chemical expression of confidence, balance and optimism. When your mind is fed well by eating real food, healthy food, and not skipping meals or snacks, your whole being is in a state of greater hormonal happiness. Strive to eat a whole food meal and/or balanced snack approximately every 3 hours throughout the day.
- Become a morning person and eat your breakfast! Breakfast eaters are the healthiest people around. They have lower rates of heart disease and obesity along with greater levels of productivity, energy and positivity.
- Add nutritious foods rather than delete the not so nutritious choices. Your body chemistry will "adjust" and begin to want healthy foods over the junk. For example, instead of snacking on a giant bag of potato chips, consider crunching on some celery topped with almond butter or peanut butter.
- Water your happiness. Our bodies are more than 75% water. Dehydration makes us more tired and hungry and as a result we often crave sugar and caffeine when instead we should be having a glass of water.
- Sweat your prayers daily with mindful movement and exercise. Dance, play, jump or hoola hoop; it's all good for your mind and body, memory and emotions. Exercise lowers stress, lifts positivity and raises every role you play in life, be it parent, spouse, friend, lover.
- Be grateful. Keep a gratitude journal and be healthier. Research suggests that this practice, combined with healthy eating and exercise, keeps us happier and healthier.
Thursday, February 2, 2012
Interview with Lesley Paterson
We had a chance to ask current Xterra World Champion - Lesley Paterson - how her Rehab United (RU) stretching and strength program has improved her performance . . .
-Stretching is critical to my performance as it has helped maximize my efficiency, strength and power. It has also been integral in in jury prevention. This largely has to do with maintaining range of motion - as when you're training as hard and as long as I am, muscles get overused and seize up; with that comes restricted range of motion which means that compensation patterns occur. As soon as you start compensating by using tendons, ligaments and muscles not meant for that job, you lose efficiency and increase your chances for injury.
-Strength training in the off season is my golden ticket to speed maintenance during the season. Triathlon is all about efficiency and strength, so by working specific exercises for each sport that enhance those, my chances of maintaining speed/power output across long periods of time goes up dramatically. Not only that, by doing dynamic, functional strength work like we do at RU, I'm strengthening up all of the supporting tissues that often get injured when you start laying on the intensity.
Les - Congrats on an extremely successful 2011 race season and good luck in 2012!
Lesley Paterson with Rehab United CEO and Performance Coach, Bryan Hill.
Monday, January 23, 2012
Periodization/Progression - Strength Training
Resistance training is a vital compliment to any endurance sport training program (triathlon, swimming, cycling, and/or running). "Resistance training" is the blanket term for what most people refer to as weight training or strength training and includes working out with any form of resistance including body weight, free weights (dumbbells, barbells), machines and/or rubber tubing/bands with the intent to increase muscular strength, hypertrophy (size), power or endurance. A well-designed resistance training program can:
Just like a triathlon or marathon training program – progressive resistance training must include planned periods of rest and active recovery. Consider this . . . if you gradually increase your mileage or pace each week, does your body also have the capacity to increase resistance training volume and intensity? If you are an elite athlete, the answer may be “yes” - however, if you are a recreational runner, the answer is likely “no.” This means you must plan to incorporate low-intensity or low-volume workouts over the duration of your training program. We refer to this planning as "periodization," which is essentially planning ahead and adding variety to your workouts to decrease injury and increase performance.
The charts below represent a long-term (annual) and a relatively short-term (19-week marathon) resistance training program. Both include three primary phases: General Conditioning, Strength/Power and Muscular Endurance. The repetitions, sets, amount of weight, total number of exercises and speed of movement will vary during these phases. Early in the off-season, it is beneficial to spend about 80% of your time (strength training-wise) focusing on general conditioning to prepare the body for the eventual increase in physical demands. As a race or event approaches, strength, power and endurance become more important, thus, you may spend equal amounts of time on each. In all phases, perform primarily multi-joint movements (pushing, pulling, squatting, lunging) and limit single-joint exercises (curls, crunches), which are not sport-specific.
Overall, these charts look similar; however, the marathon training program is a snippet of the annual program (somewhere between pre-season and in-season). Even though you may be in a "strength/power" phase based on your annual training plan, it is appropriate to vary the volume and intensity week by week (this is referred to as non-linear periodization).
Now is always a great time to build your strength base. As a compliment to your swimming, biking, or running, resistance training can increase your joint, bone, and muscular strength and prepare you for longer runs and harder workouts. Most importantly, planning ahead to incorporate active rest & recovery can save you an injury and make training and racing seem easier.
Visit our website for details on our training and conditioning programs: www.RehabUnited.com.
Justin Robinson, MA,RD,CSSD,CSCS,FAFS
Director of Sports Performance
- Increase lean body mass
- Increase muscular strength and endurance
- Increase running efficiency & economy
- Increase bone density
- Increase joint strength (stronger tendons/ligaments)
- Decrease injury risk
- Improve ability to recovery from difficult workouts.
Just like a triathlon or marathon training program – progressive resistance training must include planned periods of rest and active recovery. Consider this . . . if you gradually increase your mileage or pace each week, does your body also have the capacity to increase resistance training volume and intensity? If you are an elite athlete, the answer may be “yes” - however, if you are a recreational runner, the answer is likely “no.” This means you must plan to incorporate low-intensity or low-volume workouts over the duration of your training program. We refer to this planning as "periodization," which is essentially planning ahead and adding variety to your workouts to decrease injury and increase performance.
The charts below represent a long-term (annual) and a relatively short-term (19-week marathon) resistance training program. Both include three primary phases: General Conditioning, Strength/Power and Muscular Endurance. The repetitions, sets, amount of weight, total number of exercises and speed of movement will vary during these phases. Early in the off-season, it is beneficial to spend about 80% of your time (strength training-wise) focusing on general conditioning to prepare the body for the eventual increase in physical demands. As a race or event approaches, strength, power and endurance become more important, thus, you may spend equal amounts of time on each. In all phases, perform primarily multi-joint movements (pushing, pulling, squatting, lunging) and limit single-joint exercises (curls, crunches), which are not sport-specific.
Overall, these charts look similar; however, the marathon training program is a snippet of the annual program (somewhere between pre-season and in-season). Even though you may be in a "strength/power" phase based on your annual training plan, it is appropriate to vary the volume and intensity week by week (this is referred to as non-linear periodization).
Now is always a great time to build your strength base. As a compliment to your swimming, biking, or running, resistance training can increase your joint, bone, and muscular strength and prepare you for longer runs and harder workouts. Most importantly, planning ahead to incorporate active rest & recovery can save you an injury and make training and racing seem easier.
Visit our website for details on our training and conditioning programs: www.RehabUnited.com.
Justin Robinson, MA,RD,CSSD,CSCS,FAFS
Director of Sports Performance
Tuesday, January 10, 2012
Raceday Preparation for Runners
Recover: Training for any event can drain the mind, body
and spirit. The weeks and days prior to
raceday are meant for tapering, not cramming; you can not get in shape in one
or two weeks, but you can get hurt. You
have likely spent the last 12-18 weeks in “perma-soreness,” so you deserve to
run with fresh legs on raceday! Proper
recovery includes decreased duration and intensity of exercise, one or two
extra days of rest, increased mobility exercises and increased hydration. All of this (as apposes to a week of complete rest) will allow the healing and refreshing needed to make raceday enjoyable.
Prepare: Make a checklist before packing your raceday bag – include even the obvious items such as shoes, socks, race bib and timing chip/strap. Raceday is already hectic enough: finding parking (or riding a shuttle that takes forever), checking in your bag (which can be a half mile from the start), waiting in line for the port-o-potty (maybe even twice), wading your way through the crowd to your starting corral . . . after all of this, you have very little energy to focus on anything else. Do all you can in advance to limit raceday anxiety.
Fuel: With a wake-up call sometime around 4:30, travel to the race, and the aforementioned “hectic” events on raceday, it is easy to neglect proper fueling. The only “perfect” raceday breakfast is the one your body is used to consuming. Eat a larger meal (300-500 Calories) about two hours before the start of the race and then a “jumpstart” snack 15-30 minutes before the start (50-100 Calories, mostly carbohydrate). It is okay to have some caffeine on raceday – but once again, make sure you know how your body responds.
Hydrate: Similarly to fueling, it is easy to start your race under-hydrated. Between breakfast and your warm-up, drink at least 20 ounces of fluid (a standard water bottle). Between your warm-up and the start of your race, drink at least another 12 ounces (half of another water bottle). Since your body needs a combination of water, carbohydrate and electrolytes – have a sports drink OR water along with carbs and sodium. The body can load (store) muscles with both energy and water – so your fueling and hydration program begins days before your race, not in the morning.
Prepare: Make a checklist before packing your raceday bag – include even the obvious items such as shoes, socks, race bib and timing chip/strap. Raceday is already hectic enough: finding parking (or riding a shuttle that takes forever), checking in your bag (which can be a half mile from the start), waiting in line for the port-o-potty (maybe even twice), wading your way through the crowd to your starting corral . . . after all of this, you have very little energy to focus on anything else. Do all you can in advance to limit raceday anxiety.
Fuel: With a wake-up call sometime around 4:30, travel to the race, and the aforementioned “hectic” events on raceday, it is easy to neglect proper fueling. The only “perfect” raceday breakfast is the one your body is used to consuming. Eat a larger meal (300-500 Calories) about two hours before the start of the race and then a “jumpstart” snack 15-30 minutes before the start (50-100 Calories, mostly carbohydrate). It is okay to have some caffeine on raceday – but once again, make sure you know how your body responds.
Hydrate: Similarly to fueling, it is easy to start your race under-hydrated. Between breakfast and your warm-up, drink at least 20 ounces of fluid (a standard water bottle). Between your warm-up and the start of your race, drink at least another 12 ounces (half of another water bottle). Since your body needs a combination of water, carbohydrate and electrolytes – have a sports drink OR water along with carbs and sodium. The body can load (store) muscles with both energy and water – so your fueling and hydration program begins days before your race, not in the morning.
Warm-up: The #1 way to prevent injury is a proper warm-up
– the #1 task people skip on raceday is the warm-up (a few stretches while
waiting for the port-o-potty do not count).
As with your nutrition and hydration, you should complete a warm-up
routine you have done before. The ideal
warm-up includes exercises that: increase heart rate, increase muscle
temperature, take your joints through a greater-than-normal range of motion and
involve dynamic movements (as running is dynamic, not static). Equally important, the warm-up preps the mind
for the upcoming 3.1 to 26.2 miles.
Always finish your warm-up with a smile, applause, and/or high-5’s –
your friends can use the encouragement as much as you!
Mantra: Never try anything new on raceday!
Tuesday, January 3, 2012
Make SMART Goals
Happy New
Year everyone!
Health, fitness,
and nutrition articles this time of year consist almost entirely of
“Resolution” themes . . . “Make this YOUR Year to Lose Weight” . . . “5 Keys to
Keeping your New Year Resolutions” . . . “Make your Dreams a Reality . . . “
and so on.
Truth be
told – I do not make New Year’s resolutions.
I despise them, in fact, for two reasons: 1) Life gets in the way and
people rarely keep them past February, and 2) I believe if you want to change
something in your life, do it right now – don’t wait for a new year or even a
new week.
As a health
professional, though, I obviously want people to set and accomplish goals to
improve their mind, body, and spirits. So
rather than helping everyone with their New Year’s resolutions per se, I will
do my best to help you achieve any health-related goal, whether you decide to
plan it on January 1st or any day of the year.
People
often set lofty, general goals such as “I want to lose weight” but do little to
break that goal down to determine the very specific steps necessary to achieve
it. “I want to lose X pounds” is a great
long-term goal, but SMART goals provide direction and basis for measurements
along the way. I can not take credit for
coming up with this acronym, but I utilize it with my clients and encourage
others to do the same. For every
long-term goal (what you would like to achieve in the next 1-6 months) you set,
create 2-3 SMART goals.
S –
Specific
M –
Measurable
A –
Attainable
R –
Reasonable
T – Timed
Example
#1 (Using SMART goals to measure potential success):
- Long-term goal: “I want to lose 50 pounds by July.”
- Analysis – 50 pounds in 6 months equals 8.3 pounds per month, which equals an average of just over 2 pounds per week.
- SMART Goal: I will lose 2 pounds by the end of next Sunday.
- This goal is specific, measurable, reasonable, and timed, but is it attainable? Two pounds per week, every week for 6 months equates to A LOT of work (creating a calorie deficit of roughly 1,000 kcal per day). Whether or not this goal is attainable, is up to you and your trainer/coach.
Example
#2 (Using SMART goals to determine specific steps):
- Long-term goal: “I want to lose 50 pounds by July.”
- Analysis – You know that skipping breakfast is a barrier to your weight-loss success since it causes you to over eat at night.
- SMART Goal: I will eat breakfast every day next week.
- This goal is specific, measurable, and timed, but not very reasonable and, thus will only be attainable for a short period of time (likely 1-2 weeks). “Shoot for the stars” on your long-term goals, but “aim low” for your SMART goals! The key is to maintain these SMART goals each week and build on them as you approach your long-term goals.
- Better SMART Goal: I will eat breakfast at least 3 out of the next 7 days. (A month from now, change it to 4 out of 7 days).
Each time
you create a SMART goal, you should read it (since you need to write it down)
and confidently say, “I can do that”. Challenge
yourself – do not write down anything too easy (something you have done a
hundred times prior) or anything too hard (unreasonable or unattainable). Assess your goals 1-2 times per month and
reevaluate as necessary.
Good luck
with your resolutions – and be SMART about your goal setting and decision
making.
Justin Robinson, MA,RD,CSSD,CSCS,FAFS
Director of Sports Performance - RU Sports Performance Center
www.RehabUnited.com
Wednesday, December 21, 2011
Stretch, Then Strengthen
Justin Robinson, MA,RD.CSSD,CSCS,FAFS
Most people agree that they need to include stretching in their fitness regime; the debate, though, is how much, what type, and when?
At Rehab United Sports Performance Center, we incorporate "mostability" exercises into our flexibility training - the idea that joints need to be both flexible (mobile) and strong (stable). We recommend performing mostability exercises before and after activity (such as a run or bike ride) as well as on recovery or light workout day.
Training for joint mostability involves a stretch (lengthening of the joint/muscles) followed by a strength exercise. In the example below - we demonstrate an alternating stretch/strengthen exercise for the hip flexors and glutes.
Exercise Example - "Hip Drive to Single-Leg Squat"
1) Step the left leg forward and reach both arms overhead. Keep your right knee straight and toes forward.
2) Step the left leg back and squat onto the right leg. Keep your weight on the right heel while using the left foot for balance.
3) Repeat 10-15 reps on each leg as part of your warm-up and cool-down.
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| 1) Front View |
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| 1) Side View |
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| 2) Side View |
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| 2) Front View |
Tuesday, December 13, 2011
Mental Game - "Focus on the Now"
As I was
pacing a group last weekend at the Rock ‘n’ Roll Las Vegas Half Marathon, I had
a goal to keep things fun by telling a joke at each mile. The jokes went over
very well, but I noticed that at the end of each joke, our pace had slowed
about 30 seconds per mile. A momentary
lapse of concentration (not focusing on the present), could have easily cost
our group to miss our goal time.
Thankfully, our group was racing for fun and we managed to pick up the
pace in between side-splitting comic relief, but to other racers – losing
concentration, and thus dropping off pace, can devastate a race goal.
Concentration
is one of “The four C’s of Optimal Performance,” along with confidence, composure
and commitment.
Since I am
the fitness and nutrition guru (and not the sport psychology expert), I
included the following excerpt from the USA Triathlon Coaching Manual, written
by Peter Haberl, Ed. D., who is a licensed psychologist in Colorado and works
as the Senior Sport Psychologist for the United States Olympic Committee
(USOC).
Concentration
“Competing
successfully in a [triathlon, cycling, or running race of any distance] requires
a considerable amount of concentration. Concentration is the ability to focus on
the respective task at hand (swimming, components of the swimming motion, swim
stroke, running, cadence and stride length), maintain that focus over the
duration of the event with the appropriate intensity, and quickly refocus
concentration when it is disrupted. These multiple elements can make concentration
difficult. In an ideal race, concentration is always on target, in the here and
now, with the right intensity and duration. In real life, however, there are
usually no ideal races. Concentration invariably might be on the wrong cue, get
disrupted by a host of internal and external distractions, have the incorrect
intensity, or not be maintained. The triathlete needs to focus on internal cues
(How am I doing? How much discomfort am I in? Am I running above threshold too
soon?) and external cues (What is going on around me? There is a breakaway. I
need to close the gap.) and frequently switch between the two during training
and competition.”
“Whenever
concentration is disrupted, it presents a loss of focus that is often due to
distraction. Distractions are often very personal. What is distracting for one
person might not be distracting for another, so it is important for athletes to
know and be aware of when they might lose focus and to what this loss of focus
is attributed. Distractions can be internal or external. External distractions
(getting hit during the swim segment, crashing on the bike, dealing with poor
road conditions, weather) are often outside of the athlete’s direct control.
Internal distractions are often the thoughts or interpretations of external distractions
(I cannot believe this bike group is not working hard. This is so
frustrating.), the past (I crashed here last year. What if I crash again this
year?), the future (If I do not come out of the water in first place, I do not
have a chance), or simply a focus on the wrong cues (the fatigue or discomfort
experienced vs. proper technique). Many of these internal distractions arise
quickly and without awareness on the part of the athlete.
Athletes
often think that they have control over the content of their mind, but this is
a bit of an illusion of control. What athletes potentially control is how they
respond to the distraction rather than the distraction itself. Once the
athletes become aware of the interpretation in their mind, they can choose
where they put their attention next.”
“[Summary] of
concentration problems that might surface during a race or training:
• External
• Internal
• Focus on
the Wrong Cues
• Focus on
Too Many Cues
• Focus on
the Past
• Focus on
the Future"
"There are a
number of strategies available to help increase the concentration of athletes.
• Awareness
- What are my distractions? What are my triggers?
• Cues -
Self-talk Triggers
• Goals -
Process Goals
• Formal
and Informal Mindfulness Exercises
• Imagery
Practice
•
Relaxation Practice
•
Pre-performance Routines”
The
punchline in this case is to focus on the present only. Prepare for and visualize your race prior to
the start, but while on the course, focus on the task at hand and only the
issues you can control.
Good luck
and wocka-wocka!
Justin Robinson, MA,RD,CSSD,CSCS,FAFS
Monday, November 14, 2011
RU Fit? Challenge - Week 4 - Clean Eating
Concept: Clean Eating
Challenge: Eliminate foods with any artificial colors or dyes
The "No Dye-it" - Justin Robinson, MA,RD,CSSD,CSCS,FAFS
Challenge: Eliminate foods with any artificial colors or dyes
The "No Dye-it" - Justin Robinson, MA,RD,CSSD,CSCS,FAFS
Previously, we posed the challenge of incorporating at least three different colors on your plate for each meal and snack. This week, we pose the opposite challenge - eliminating foods with any artificial colors or dyes. You will have to read food labels - anything that lists a color followed by a number (e.g. Red 40, Yellow 5) should stay on the shelf at the grocery store.
Research links food dyes to hyperactivity in children, however, artificial colors interaction with each other and with other food additives, such as sodium benzoate (a food preservative) may pose health risks for adults as well. A recent NY Times articles states, "The F.D.A. scientists suggested that problems associated with artificial coloring might be akin to a peanut allergy, or 'a unique intolerance to these substances and not to any inherent neurotoxic properties' of the dyes themselves."
In short - most of the dyes used in foods today were approved in the 1930's, their safety is questionable at best and they provide zero nutritional benefits . . .and unlike salt and sugar, they do not even make foods taste better!
Below are links to two quick reads regarding artificial color use and safety:
Good luck!
Thursday, November 10, 2011
RU Fit? Challenge - Week 3 - Energy Balance
Concept: Energy Balance
Challenge: Accumulate 60 "Cardio Points"
- 1 min of low-intensity activity (5 or less on an effort scale) = 1 point
- 1 min of moderate activity (6-7 on effort scale) = 2 points
- 1 min of high-intensity activity (8-10) = 3 points
Energy Balance - Justin Robinson, MA,RD,CSSD,CSCS,FAFS
As a nutrition instructor, I begin the semester with a
discussion about energy – its ultimate source (the sun), how it is harvested
(via plants), and how we consume energy (from plants or from animals that
consume plants).
I further discuss energy balance in humans, which consists
of: intake, storage, and output
- Intake: we eat and drink energy (synonymous with Calories) in the form of carbohydrate, fat, protein, and alcohol
- Storage: we store carbohydrate, fat, and protein in the body
- Output: we burn energy through our metabolism and all forms of activity (structured and unstructured)
Once we comprehend the basics of energy balance, we can
better interpret why we gain weight and how to lose it.
The first few weeks of the RU Fit? Challenge have emphasized
the first component of energy balance – “intake” (making conscious decisions
about what we put into our bodies). This
week, the goal is to focus on the latter component – output (aka caloric
expenditure).
Any form of energy expenditure provides endless benefits
(both acute and long-term) – a vast body of scientific, as well as equivocal,
evidence supports this. Whereas all
movement is beneficial, though, not all movement is created equal; walking may
be appropriate for a currently sedentary person, but that person should know
that in the near future, walking will not be enough. The American College of Sports Medicine(ACSM) currently recommends 30 minutes of moderate activity at least 5 days per
week (minimum of 150 minutes per week) or 20 minutes of vigorous activity at
least 3 days per week (ACSM Position Stand). Walking does not
fit into either the moderate or vigorous category.
My goal is not to be harsh, but truthful – I feel some
health professionals under-stress the importance of this moderate-to-vigorous activity
by recommending their patients or clients to simply walk. Doing anything is always better than doing
nothing, but America
Let us take a moment to discuss the efficiency (or
inefficiency, rather) of walking. We
know that one pound of fat equals 3,500 Calories. Based on this, and the metabolic equations
from the ACSM – for a 150-pound person to burn one pound of fat, he/she must:
- Walk (4 mph) for 8 hours and 45 minutes or 35 miles (which fits the 100 Calories per mile estimate)
- Run (8 mph) for 3 hours and 42 minutes or 29.5 miles
So as you begin or continue your weight management quest, please,
please do not expect "Biggest-Loser" type of results. Let us do some more math:
- If contestants lose an average of 10 pounds per week, that equals 1.42 pounds per day
- 1.42 x 3,500 = 5,000 Calories (daily deficit)
- Since they are still eating (assume 2,000 Calorie intake), that means they are burning roughly 7,000 Calories each day!
- Remember 100 Calories per mile? That means they are exercising the equivalent of 70 miles of walking per day. This is only possible if you live on the Biggest Loser ranch OR if you quit your job and hire a full-time personal trainer.
From a purely mathematical standpoint – burning energy from
exercise is a challenge, to say the least. Reducing energy intake, however, is far more
efficient (at least on paper). Fear not though,
the upcoming challenges and educational blogs will surely discuss methods to
decrease energy intake.
Now step away from the computer and go earn those cardio points!
Monday, October 31, 2011
RU Fit? Challenge - Week 2 - Nutrient Density
Concept: Nutrient Density
Challenge: Have at least different 3 colors on your food plate at every meal and snack for one week.
Nutrient Density - Justin Robinson
Last week, we presented the challenge of recognizing WHY we make food choices – this week, we will begin the discussion of WHAT we choose to put into our bodies.I don’t regularly watch “The Biggest Loser” but it’s often on the television when I happen to be in the room. In an episode a while back, Bob – one of the trainers – brought up a point that most of what American’s eat is beige. Then I saw the commercial for the KFC Famous mashed potato bowl, which contains mashed potatoes (white), breaded chicken (brown), gravy (brown), corn (yellow), and cheese (yellow, white) – Bob was right, we often eat big bowls of beige.
Beyond providing our bodies with energy, some foods can actually decrease inflammation and help rid our bodies of free radicals – thereby decreasing risk of disease, improving recovery time, and simply making us feel better. Such foods are typically high in antioxidants and phytochemicals (collectively called "nutraceuticals" – compounds in foods that have particular health benefits). Without getting into too much chemistry, certain nutraceuticals are associated with particular colors of foods - red, blue, and purple fruits and vegetables, for example, are high in flavonoids which have strong antioxidant properties.
Meals with multiple colors are also likely to be very “nutrient dense” – a term that defines the quality of a food or meal. Nutrient-dense foods are those which contain a lot of vitamins, minerals, and nutraceuticals for their size (volume). Calorie-dense foods, on the other hand, have a lot of calories for their volume (usually from fat). Someone trying to lose weight should focus on nutrient-dense foods . . . someone trying to gain healthy weight should focus on foods that are BOTH nutrient-dense and calorie-dense.
A few examples:
Example - instead of eating chicken and rice (which is really the same color) - try chicken with wild rice and replace half the rice with any green vegetable.
Your body, in addition to your palate, will thank you.
Justin Robinson, MA,RD,CSSD,CSCS,FAFS
Director of Strength & Conditioning
RU Sports Performance Center
Challenge: Have at least different 3 colors on your food plate at every meal and snack for one week.
Nutrient Density - Justin Robinson
Last week, we presented the challenge of recognizing WHY we make food choices – this week, we will begin the discussion of WHAT we choose to put into our bodies.I don’t regularly watch “The Biggest Loser” but it’s often on the television when I happen to be in the room. In an episode a while back, Bob – one of the trainers – brought up a point that most of what American’s eat is beige. Then I saw the commercial for the KFC Famous mashed potato bowl, which contains mashed potatoes (white), breaded chicken (brown), gravy (brown), corn (yellow), and cheese (yellow, white) – Bob was right, we often eat big bowls of beige.
Beyond providing our bodies with energy, some foods can actually decrease inflammation and help rid our bodies of free radicals – thereby decreasing risk of disease, improving recovery time, and simply making us feel better. Such foods are typically high in antioxidants and phytochemicals (collectively called "nutraceuticals" – compounds in foods that have particular health benefits). Without getting into too much chemistry, certain nutraceuticals are associated with particular colors of foods - red, blue, and purple fruits and vegetables, for example, are high in flavonoids which have strong antioxidant properties.
Meals with multiple colors are also likely to be very “nutrient dense” – a term that defines the quality of a food or meal. Nutrient-dense foods are those which contain a lot of vitamins, minerals, and nutraceuticals for their size (volume). Calorie-dense foods, on the other hand, have a lot of calories for their volume (usually from fat). Someone trying to lose weight should focus on nutrient-dense foods . . . someone trying to gain healthy weight should focus on foods that are BOTH nutrient-dense and calorie-dense.
A few examples:
- Nutrient Dense: all fruits and vegetables, fat-free dairy, lean proteins
- Calorie Dense: Fats, oils, high-fat meats, cheese, ice cream, candy bars
- Both: Whole grain breads & cereals, nuts, nut butters, seeds, dried fruit, energy bars, smoothies
- Neither: Iceberg lettuce, diet soda, calorie-free drinks
Example - instead of eating chicken and rice (which is really the same color) - try chicken with wild rice and replace half the rice with any green vegetable.
Your body, in addition to your palate, will thank you.
Justin Robinson, MA,RD,CSSD,CSCS,FAFS
Director of Strength & Conditioning
RU Sports Performance Center
Monday, October 24, 2011
RU Fit Challenge - Week 1 - Mindful Eating
Week 1 Concept: Mindful Eating
Week 1 Challenge: Eat at least one meal per day sitting down at a table – with no music, TV, or computer. Company and conversation, however, is encouraged. Listen to your body in terms of hunger, thirst, and fullness.
Week 1 Challenge: Eat at least one meal per day sitting down at a table – with no music, TV, or computer. Company and conversation, however, is encouraged. Listen to your body in terms of hunger, thirst, and fullness.
Mindful Eating – Rebecca Bass-Ching
We live in a multi-tasking culture. In fact, we take
pride on how much we can accomplish in a little time. And this is often out of necessity as many juggle work, school, parenthood, life.
Yet, multi-tasking = not paying attention. When we are not paying attention, it is impossible to care for ourselves by listening to our bodies.
When you are overextended and overwhelmed:
- You lose touch with when you are hungry for food or full from food.
- You get confused about the difference between true hunger and emotional hunger.
- You feel guilty, anxious, flooded, depressed, numb when we slow down. So you keep going fast or you freeze and feel paralyzed.
No bueno! And SO not good for our mind, body and soul.
One of the most meaningful philosophical changes I made in
my life was adopting the Intuitive
Eating approach to how I care for and nourish my body. I believe
in this approach so much it has become a cornerstone of the food philosophy at Potentia.
The following are the 10 principles of Intuitive Eating
developed by Evelyn
Tribole & Elyse Resch. As you read them, take note of your
reactions to this list.
- Reject the Diet Mentality: Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.
- Honor Your Hunger: Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.
- Make Peace with Food: Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can't or shouldn't have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.
- Challenge the Food Police: Scream a loud "NO" to thoughts in your head that declare you're "good" for eating under 1000 calories or "bad" because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created. The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.
- Respect Your Fullness: Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you're comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?
- Discover the Satisfaction Factor: The Japanese have the wisdom to promote pleasure as one of their goals of healthy living. In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence – the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you've had "enough".
- Honor Your Feelings Without Using Food: Find ways to comfort, nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement; food won't fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won't solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.
- Respect Your Body: Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.
- Exercise – Feel the Difference: Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it's usually not a motivating factor in that moment of time.
- Honor Your Health – Gentle Nutrition: Make food choices that honor your health and tastebuds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters; progress not perfection is what counts.
Many people I meet personally and professionally do not
trust food and do not trust their bodies. When there is no trust in a
relationship, the relationship is pretty bleak. Healing your relationship
with food and your body can take time depending on where you are at physically
and emotionally. And given our diet and weight obsessed culture, the
concepts of intuitive eating can seem scary and/or unrealistic. If that
is how you feel after reading the 10 principals of intuitive eating, you are
not alone.
That is why getting the support of a Registered Dietitian
and Therapist who specialize in treating food and body issues is an absolute
must. Not everyone is ready for this approach for a variety of reasons
and a specialized treatment team can be a necessary support in this
process. Plus, it can take a while to “detox” from the diet/body
hatred mentality. Beginning the journey to heal your relationship with
food and your body starts with looking at food not as "good",
"bad", "points", "calories", "carbs",
etc. but also doing some deep soul work and cultivating your identity not from
the number on the scale but on your true worth and value.
What do you think about the 10 principles of intuitive
eating? Which of the 10 principles were you most drawn to?
Rebecca Bass-Ching, LMFT MFC# 44584
Disordered Eating & Trauma Expert
iaedp-SD Immediate Past President
Adjunct Professor: Azusa
Pacific University
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