The first thing I do when someone tells me their knees or feet hurt when they exercise is to look at their shoes. When I see the dead shoes they are wearing I then ask, "How long have you had those shoes?" That question is usually received with a confused look. I know that person is wondering how their aching knees have anything to do with their shoes.
One person told me the shoes she wore for exercise were 10 years old. They were about 9 years TOO old.
How old are the shoes you wear for exercise? Are they more than 6 months old? MORE than that?? Get rid of them. Today.
If you workout about 3X per week you need to replace your shoes AT LEAST every 6 months assuming you are not running. If you are a runner you need new shoes about every 3 months. If you are a heavier runner (more than 150 lbs.) you really need to stick to the 3 month rule.
So why should you replace your shoes so often?
Because the cushioning system wears down with regular use and then your joints (specifically feet, ankles, knees and hips) absorb the impact of your workout. That can be painful after a while. Do your body a favor and give it a helping hand, or shoe in this case!
As someone who goes through about 5 pair of workout shoes a year, I know it can be cost prohibitive to get new shoes every 3 months. You don't have to buy expensive or designer shoes to get a good pair. Some of the best shoes made are the Nike Pegasus (part of the Bowerman series) and the Adidas Supernova. They are about $80-90, which is a good price for a good shoe.
But Champion C9 series and Spalding make good shoes that are usually less than $50.
Many department stores like Macy's or Nordstrom have great sales on athletic shoes. I prefer to buy my $90 shoes for $59 but that's just me.
If buying new shoes every 3 - 6 months is out of your budget, you can extend the life of your shoes (not the old, dead ones!) by getting new insoles every 3 months. Superfeet insoles run about $30 but you can find good old Dr. Scholl's sport insoles anywere for about $15 and they work just fine.
By replacing the insoles of your shoes regularly you can make them last UP TO a year. Follow this simple advice and your joints will thank you!
Remember my article about crunches being so last millenium? I hope you all have been doing the ab routine I spelled out for you. If you have you should have seen a difference in the strength of your back, shoulder and abdominal muscles.
If you haven't, shame on you!! (I'm kidding, but only slightly...)
I bet you didn't know you have two different but synergistic muscle systems in your core - the stabilization system and the movement system.
The movement system is comprised of the core muscles that are closer to the surface of your body (i.e. your rectus abdominis, glutes, obliques and hip flexors) are the muscles that allow you to move and bend. These are the muscles most people concentrate on or THINK they are working on when they are doing ab exercises like crunches, leg lifts and bicycles.
The stabilaization system is comprised of the deeper muscles of the core such as the multifidus which is a ropy muscle that runs down either side of the spine and supports it, the transverse abdominis which is like a girdle and is the muscle you activate when you "suck in" your stomach, and your pelvic floor muscles. These are the muscles most people do not work. The plank exercise is the best way to work this particular group of muscles.
Concentrating on strengthening the stabilizing muscles of the core will not only improve your posture but will help you perform any exercise better! Using perfect posture includes activating the core stabilizing muscles. You will also improve kinetic chain dysfunction.
You can do any kind of crunches or other abdominal exercises and add stabilization to them (like holding your position for a few seconds at the top of each rep) but to really improve your posture and balance and to protect yourself from injury you need to focus on doing exercises like the plank or hip bridge in order to really strengthen the deeper muscles of your core.
Core stabilizion strength is the basis for any level of fitness you hope to achieve. So get to work!
Sabrina Peterson
Personal Trainer, Weight Loss Coach, and Corrective Exercise Specialist
I love the olympics! Especially the summer olympics because those are the sports that I can compete in. I don't ski, never have. Never ice skated either. I prefer my bones unbroken, thank you.
Next month the world is going to be treated to the thrill of victory and the agony of defeat. Remember ABC's Wide World of Sports intro with Jim McKay (RIP)?? Wish I could find that video to share with you.
I love watching almost all the summer olympic sports but my favorite part of any olympics competition are the profiles and stories of the individual athelets. If those don't inspire you then you are dead inside.
Then there are the moments where the underdog wins the gold medal or the favorite runs out of steam halfway through the competition (think Paula Radcliffe in the Women's Marathon in 2004...sad, though Deena Kastor was amazing to watch as she took the bronze medal in that race.)
Remember Kerri Strug in the 1996 Olympics when she had a badly sprained ankle, and yet, on her final vault she stuck the landing on one leg and won gold?
There is a constant parade of fit, sexy people on your TV when watching the olympics....maybe with the exception of power weight lifters or male and female hammer toss/discus throwers/shot putters. Maybe I'm biased because I started playing sports at a very young age and I've always been attracted to athletes.
Playing any type of sport (ok, poker is NOT a sport, ESPN!) is a great way to get in shape. I believe having fun is an important part of any exercise program. You can get a great workout without it feeling like work, depending on your sport of choice. Even when I weighed 291 lbs. I took tap dance for about a year and had the best time. Believe it or not I was still quite agile at that weight. I didn't lose a pound but I had a great time and it was good exercise.
So pick up a tennis racket, basketball, soccer ball or go join one of your local parks and recreation sports teams. You will make new friends, get in shape and enjoy the outdoors all at the same time.
For me, I think I'm ready to get back distance running again. It's been far too long since I've run a race. Now I'm slow and not winning any races (I'm a born sprinter so distance running is a real chore for me) but I finish, and that's all that matters.
I recommend you watch the olympics and be inspired.
One of these days I'll have to tell you the story of how comedian Ralphie May brought tears to my eyes on the show VH1's Celebrity Fit Club.
I've heard so many people tell me how much they need to get in shape and that to do so they should (or are gonna) start running. Do they tell me this because of my profession?? I might as well be a priest considering how many people "confess" to me!
Sure running burns a lot of calories and gets you in good physical shape pretty darn fast. There's a reason the military requires soldiers to run so many miles! But if you think running is the only way to get in good shape, think again. You can get in as good a shape with walking. That's right, I said (or wrote!) walking.
I see a lot of people out at the school track and on the trails around here "exercising" by walking. My professional opinion is that it's good they are moving but most of the people I see are not working out.
Walking is the simplest form of exercise there is. Anyone can do it. Even my 79 year old client who claims her "legs don't work" can walk about half a mile without a break. You don't need fancy equipment except good shoes and you can find good walking shoes that are inexpensive almost anywhere. Just make sure that you replace them every 3 - 6 months. If you've been wearing the same shoes for exercise for more than a year now, throw them out. They aren't doing you any good and your joints will thank you!
It's easy to become frustrated with running and quit when you are out of shape and your muscles start protesting and you start huffing and puffing after running 100 yards, or less. So maybe you can't "run" to save your life but I bet you could wak a mile or 3 on a regular basis.
To get the most benefit you have to actually put some effort into your walk. I shouldn't even have to say this but STROLLING is not a workout. Pick up the pace, breathe hard and break a sweat. You'll be tired and yet you will be doing a low impact exercise that can be as effective as running without the wear and tear on your joints.
Don't get me wrong: running is excellent exercise and I highly recommend it, but it's not for everyone.
If you aren't keen to become a distance runner you can still add bursts of jogging to your walking routine. Oh, and don't walk the same route every time or the same speed/pace on the treadmill. Mix it up a bit. Walk faster or add some hills to keep it interesting.
Here's a quick sample of a walk/jog interval workout:
1) Warm up by walking at a moderate pace for 5 minutes or so..
2) Stretch your calves, hamstrings and hip flexors. I recommend doing a chest and lat stretch as well.
3) After your stretching, get to walking again at a brisk pace for 5 minutes
4) Then jog at whatever pace you are comfortable for 1 minute.
5) Repeat the 5/1 intervals for 20 minutes.
6) Cool down by walking slowly for 3 - 5 minutes.
7) Stretch the aforementioned muscle groups again.
8) Make sure you rehydrate with 16 - 32 oz. of water and eat something with in 30 minutes.
Try this routine for 30 days and tell me you don't see a difference! You might have to start with 30 seconds of jogging and work your way up to a full minute.
Walk "like you mean it" and you will get as good a workout as you would if you were running (even if you decide not to add the jogging intervals).
Whatever you choose to do, do it at least 3X a week for 30 minutes and to lose weight do it 5X a week for 30 minutes to 1 hour.
And don't forget to check out my review of the new Starbucks Vivanno Nourishing Blend at my other blog!
A few of you brave souls allowed me to give you a fitness assessment in Las Vegas. And you do have some work ahead of you to fix your musculoskeletal imbalances, but I guarantee it will be completely worth it.
I am looking forward to seeing what exactly will go into something like this so I appreciate that you guys/gals will be my guineau pigs.
If you want to participate in this I will need to assess you, which I can do if you have a webcam and can follow a few simple directions while I look at various parts of your kinetic chain (i.e. joints/limbs).
Also, if you choose to be part of my 'test subject group' you will need a foam roller which can be purchase online here:
http://optp.com/index.cfm/pageid/242
The size you need is item #FR126.
This is the best price I have found anywhere, even with shipping costs.
This tool is a crucial part of the program. It's worth every penny.
Let me know if you want to do this, and for those who already "opted in" please let me know when you get your foam roller.
With the exception of purching a foam roller this course will be free for the inner cirlce.
If I could also get your feedback on a weight management course, that would be helpful!
I will get back to blogging about fitness and such another day.
I'm taking my 14 year old daughter to see The Police in concert tonight. I'm a pretty cool mom, sometimes.
Right now I'm taking a bunch of blogthings quizzes and posting them at my other blog.
Hope you all have a great weekend.
Sabrina Peterson
Check out my latest blog about what you need to do if you are serious about losing weight and maintaining your weight loss.
Sabrina Peterson
After a whirlwind week of many, many Starbucks stops and shopping for everything from cameras and computers to Xbox360 games to new designer clothes, I am in need of a day of rest after my friend Donald's visit!
It's a tough job being a tour guide.
I hope everyone had a great 4th!
More soon...
Choosing to compete in a sport or specific event is a great way to get in shape and test your abilities.
A few years ago I was running 5ks, 10ks, and half marathons on a regular basis. Which meant I had to train specifically and regularly for my sport. I loved it. It was a great physical and mental challenge. I am a born sprinter (wanna race me 100 yards? I'll smoke you.) so distance running - anything over half a mile - is tough for me.
The best part of any race (for me) is crossing the finish line. It's such a feeling of accomplishment! Plus earning a medal is way way cool! I have a collection of them somewhere.
One of my clients is competing in a half triathlon today. I am so proud of her. She has trained hard and consistently and did not give up even after having to take a week off from training because she was terribly sick!
I have told her countless times that I am so impressed with her decision to do a triathlon (running, biking and swimming in the same event for those of you who aren't familiar) because I just don't swim well enough to do it in a competition!
Just since I have known her (2 1/2 months) her fitnsss level has doubled...a lot of it with some help from me! All her friends think she is crazy. I don't. I know how competition can shape your mental outlook and focus in all areas of your life.
I know she is gonna do a great job today! I've enlisted her friend to make sure she rests and recovers and takes several epsom salt baths (for inflammation) this weekend. It will be a hard task because Heather doesn't sit still for long!
You don't need to run races or become a bodybuilder (unless that's your cup of tea) to compete in a sport. You could join your local parks and recreation sports leagues. Dating Coach April would say definitely choose the co-ed teams if you are going to join one!
Find something you love to do and do it a few times a week along with a program of simple strength training and cardiovascular exercise. I guarantee you will see a vast improvement in your fitness level in as little as 4 weeks!
Sabrina Peterson
Nice teleconferencing with everyone this evening. I think I should not have talked so much.
I haven't been feeling the greatest the past few weeks and found out yesterday that I have what is called Exudative Pharyngitis. Or according to this website, strep throat. And a raging case of it.
Now I know why I've had such a hard time teaching this past month. The doctor got on my case after she noticed a BIG, ugly white spot on the back of my throat and said," You haven't been feeling well for a few weeks now have you?" I couldn't disagree.
But when I get sick, I'm committed to being sick. I really should have gone to the doctor on Monday but I didn't feel awful, just had a bit of a scratchy throat.
So, a $250 bottle of antibiotics and some Magic Mouthwash (no kidding! That's what the prescription said!) later, and lots of Ibuprofen (now why didn't I get that Vicodin prescription filled?????) I'm somewhat on the mend.
Thank you all for inquiring about how I'm doing tonight. You guys are so nice.
I should be a new woman by tomorrow, or Friday at the latest! And, yes, I can drink while taking my medication!!
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