Whether your type of fitness is of the weekend warrior type or the daily workout, you probably have suffered from soreness. It is pretty much par for the course. I actually like a little soreness the day after a hard workout…it reminds me that I have put in the effort. Below is an article by Alan Tyson, Physical Therapist, and owner of Architech Sports in Charlotte, NC, who has been working with athletes for his entire career. As I read it, I immediately noted that he does NOT recommend ibuprofen (admittedly a go-to remedy for me). You might be as surprised as I was to see some of his natural sources for treating muscle soreness…. [Read more…]
Thank you to Dawn Liles and the editors at Today’s Charlotte Woman for profiling 9 Kid Fitness last month in their wonderful Charlotte-based magazine. I’m honored! I also wrote my 300th blog post last month. And #301 and #302… When I started 9 Kid Fitness, I never imagined how much writing I would do (I’m happy to be putting my undergraduate degree in Journalism and English to use)! Thanks everyone for supporting me and joining in on the conversation about fitness, family, and life!
The other day I took a break from homeschooling #7, #8, and #9 (John, C.C., and Sam) and went to a barre class at noon (#6 who is 14 was home). Although it’s been awhile since I was really unable to steal away, it still feels a little strange when I do. For so many years my only chance at exercise during the week was early in the morning or while the kids were napping (thank God for my lifecycle). It’s a question I’m often asked, “How did you fit it in when your kids were all young?” [Read more…]
Now that I have your attention, I’ll use the term glutes (I don’t even let my kids say butt). Glutes (of which the gluteus maximus is the largest) are a key component of the core. Yes, they are associated with the core. Let’s just say they support the core.
According to Joe Tedesco at Architech Sports, “Glutes … are part of the core. Typically, we tend not to think of them that way because they appear to be relatively far away from the stomach. It helps to think of the core as a base of stability, rather than to associate it only with the stomach area. The core begins at the top of the ribs and includes the whole area to about mid thigh. Therefore, whatever helps to create stability in those areas can be thought of as part of the core.” [Read more…]
The following is a guest post from Kallah Oakes who is pregnant with her second child. I saw Kallah when she was only a few weeks along, and she told me she was planning on using The Pregnancy Project DVD throughout her second pregnancy. I had not heard of this method, and so asked if she could share with us a little about how the exercise program works and how she is faring (she is almost six months pregnant now). I wished that I had learned about this kind of exercise when I was pregnant as I think a lot of the running that I did was hard on my joints, etc.! I was especially interested in what she says about our mindset during pregnancy in regards to exercise. It’s good to workout but we shouldn’t be “results oriented” while we are allowing a child to grow inside! So true!
Enjoy…and let us know if you have used the DVD and how you rate it! [Read more…]
Today I am posting an article by Wendy Powell of the MuTu System about pregnancy and nutrition. Wendy decided over ten years ago to take her health seriously and that decision has been life-changing. She became qualified as a personal trainer in 2001, and has founded a system for new “mums” and not-so-new-mums (she’s from the UK!) to help them stay in shape, get back in shape, and develop overall core strength. Wendy has been a great resource 9 Kid Fitness as I am always researching the newest in fitness for women of all ranges and ages. Hope you enjoy her post!
Pregnancy and weight loss are jarring concepts because you can’t deny your body food when you have a baby depending on you for its nutritious breakfasts, lunches and dinners! [Read more…]
This is a post I wrote a while ago, but I have been thinking about the subject matter again lately…What do you think, do we care too much about how we look?
“Vanity of vanities, said Ecclesiastes,… and all things are vanity…”Ecclesiastes 1:2.
“We can’t take them with us when we die.” This is something we might think of in terms of our material possessions, yet it also pertains to something else as well…our bodies. If we are fitness enthusiasts we tend to care about our bodies…maybe too much at times. Yet, in terms of the spiritual world, they are fleeting too. I think it is good, every so often, to contemplate vanity. Its counterpart, pride, is said to be the root of all of our sins, and is one of the Seven Capital Sins. We can fall prey to this sin when we place too much importance on our appearance. Let’s face it, one of the main reasons most of us exercise is because of the way it makes us look. Sure, there are plenty of other good reasons; health, wellness, mental and emotional well-being, and so on. We all know that exercise keeps us strong and healthy throughout all the stages of our life. But the bottom line is that for many of us, the main motivator for working out is our physical appearance. The definition of vanity is, “excessive pride in one’s appearance. Also… clinging to things without solidity and permanence (such as physical beauty)”.
My friend and physical therapist, Alan Tyson, gave me this excellent article. It is right on the money.Weight loss always seems to be at the forefront of goals for the new year and there is ample talk about ways to take off those excess pounds. But keeping it off is the real prize. While many have success for a while with their weight loss plan, often, over time, the pounds creep back. The real question isn’t really an annual one…it is a forever question… How do we keep the weight off — today, tomorrow, and for the rest of our life? Not even everyone with “lucky genes” can stay slim for a lifetime without the help of a few basic strategies. I trust Alan’s judgment because he works with elite athletes and with weekend warriors alike, and his focus is prevention through strength and nutrition. Let me know what you think of the article, and check in later this week for a look at someone who lost 20 pounds a few years ago, and has kept it off. I will talk to her about what she feels is the “secret” to her success.
Five Secrets to Life-Long Weight Loss [Read more…]
Should we workout if we have a cold or a cough…or should we lay low for a while? Well, that depends on what the ailment is. If your symptoms are from the neck up, meaning you have sniffles, a runny nose, headache and perhaps a very mild cough, it’s probably OK to perform a mild workout. The key is to make sure you have no difficulty breathing during or after a workout. Experts agree that going at one third your normal pace might be the best way to proceed and if you feel worse a few hours later – a few days rest are in order.
Fever is the limiting factor, says Lewis G. Maharam, MD, a New York City-based sports medicine expert. “The danger is exercising and raising your body temperature internally if you already have a fever, because that can make you even sicker,” he says in a WEBMd article. If you have a fever greater than 101 degrees Fahrenheit, sit the workout out, he says. I don’t know about most people, but when I have a fever of 101…the last thing I want to do is exercise. [Read more…]