Maintaining your Ferrari!

Maintaining your Ferrari!

Often times when speaking to individuals, I come to notice they do not truly understand the benefits of massage therapy incorporation as a part of a balanced training regimen. Most often, they see the modality as a luxury rather than necessity, and engage in it seldom, if at all. It is then I offer two simple analogies: What type of car would you rather be, a Ferrari or a Honda? And, regardless of car choice, would you take your car for routine maintenance services (i.e. oil change, tire rotation, brake fluid change, etc.) especially if this was the last car you’d ever possess?

Treat yourself like a Ferrari, not like a Honda!

No offense to any Honda owners, they make decent vehicles, but when you think Ferrari, you think masterpiece, if not high-performance. High-performance output requires high-performance input, in both cars and bodies. Athletes are the high-performance models of the human body. And in order to keep up with the substantial demands required of being optimally fit, athletes must stick to an impeccable diet regimen, maintain quality and consistent rest habit while adhering to regular exercise, training and conditioning programs. This also requires the need for superior health and wellness strategies to sustain optimal performance by their bodies, such strategies like incorporation of massage therapy. By having regular massages, athletes can keep their muscles healthy, improve their flexibility, reduce fatigue, maintain relaxation, improve sleep cycle, improve endurance, help prevent injuries and prepare the body and mind for optimal performance.

Massage therapy is geared toward athletes of every kind, from world-class professionals to weekend joggers. The particulars of the massage technique are specific to the athlete’s sport/exercise/fitness of choice. Focusing on areas of the body that are overused and stressed from repetitive and often aggressive movements. More than a treatment for injuries, massage produces overwhelming benefits for athletes physically, physiologically, and psychologically.

Think of Massage Therapy like Routine Maintenance for Your Body

Heavily exercised muscles tend to lose their capacity to relax. This causes chronically tight muscles, and loss of flexibility. Lack of flexibility is often linked to muscle soreness, and predisposes athletes to injuries- especially muscle pulls and tears. Blood flow through tight muscles is poor (ischemia), which also causes pain.  A regular routine of massage therapy is very effective in combating these effects of heavy exercised muscles.

It’s important to note that while a massage here and there is nice, it won’t give you the same benefits as a regular massage program.  Like exercise itself, your benefits are cumulative, meaning the more regularly you receive a massage, the more you’ll reap their advantages.  Think of it as preventative maintenance.  That being said, know that the benefits are often short-lived and part of the reason why it is a cumulative action.  Normally my recommendation is once a week if possible or every other week if you’re training at a high level and often.  If getting a weekly or bi-weekly massage isn’t in the budget or you don’t have time, I suggest aiming for at least once a month. When massage therapy is used as preventative maintenance or to assist in recovery, rather than as reactive modality, it can be an essential weapon in your training arsenal. Don’t wait until your car is broken to change the oil, be proactive, maintain your Ferrari in top shape!

By Peter Beitia, LMT

Guilt Free Vacation!

It is easy to stay on track while being at home, but how difficult it is to not go off the wagon while traveling outside your home city? When you are at home you are able to prepare your own food, you workout at your favorite gym (ADAPT of course) and you follow a specific routine. When you are at home you are able control most of the factors that influence your fitness habits but what about when you are NOT at home? When you are not able to cook your own food, when you probably don’t have a gym to go to, what do you do? Do you throw the towel in?

Here are 4 tips to have a guilt free and healthy vacation.  

  1. Hydration: Drink water! Staying hydrated will save you from having junk food cravings. Also, if you like to enjoy some drinks on your vacations, try to choose cocktails that are not full of sugary things. Choose clear alcohol like vodka and lemon juice so you don’t waste those calories in just a drink. Ask Coach Audrey for the best ways to drink pure water!
  2. Quick workouts: There is this amazing thing called TABATA. I am pretty sure you have done this at our gym. Tabata workouts are short and sweet. They make you sweat and grind in only 4 minutes! Who doesn’t have 4 minutes to workout? Coach Scott has great Tabata ideas! Catch him at the gym!
  3. Eat smart: Moderation is key! If you want to go to a great restaurant and eat something full of carbohydrates or fat, don’t eat the whole plate! Share with your family and friends!! If you are on The ketogenic diet ask Coach Jorge! He is going to tell you how can you make a good cheat day and how to go back into ketosis!
  4. Guilt free heart: The fact of feeling guilty because your are not following your regular routine and you are eating more than usual is very stressful and researchers have proven that the more you are stressed out the more you gain weight. When the brain detects the presence of a threat, in this case being stressed out because you are not following your normal routine, it triggers two hormones: the adrenaline, which helps you feel less hungry just for a moment but the effect of adrenaline soon wears off, cortisol, known as “the stress hormone” starts signaling your body to replenish your food supply. So no matter what you do you will end up eating more as a consequence of being stressed out. I would recommend some mindfulness meditation to release stress. Ask me, Coach Nana, for more information.

 

Until next week!!!

 

 

3 ways to stop shoulder pain!

I am going to tell you 3 ways to stop that shoulder pain that does not let you do your daily duties but first I feel that it is essential to tell you the possible causes of shoulder pain and I found that most of shoulder problem fall into 4 categories: fracture, arthritis, instability and tendon inflammation or tendon tear. I am not going to go over the categories in depth because I know that the most important part for you is to know how to eliminate the pain. Here are 3 ways to do it:

  1. Work on your range of motion: Draw circles in the air with your sore arm 5 to 10 times during the day.
  2. Rotator cuff strengthening: do external rotation exercises; reverse fly, high to low rows with bands.
  3. Upper body strengthening: when appropriate, add a general upper body weight lifting program. How convenient is ADAPT programming right??

Until next week!

SST vs GAP… A word from our Scott!

Sport Specific Training (SST) vs General Athletic Preparedness (GAP)

In today’s world the term specificity is being used to create value and drive up the prices in certain sports programs. Almost every parent or coach nowadays tries to find a way to make their athlete the best they can be. While wanting our youth to perform optimally is not an issue, the problem lies in the age in which we are doing this.

Ten to twenty years ago it was common for most youth athletes to play multiple sports. They would focus on the sport that was in season and then move right onto the next one. At some point we lost track of the benefits of this and began shifting towards a singular sport.

Don’t get me wrong there are definitely benefits to SST. Athlete’s can drastically improve in their performance if drills, exercises, nutrition, etc… are tailored to their sport. However, deciding on whether the timing is correct for that particular athlete is the KEY.

What is the big difference between SST & GAP?

The answer may startle many! In properly run programs only minimal differences can be seen. A good strength and conditioning coach will detect areas that need to be addressed in either situation and should begin attacking those problem areas immediately. Many sports have thin lines that are constantly crossing over. Let’s quickly consider basketball and tennis as examples. Seemingly two very different sports on paper but both require tremendous lateral speed and quickness, hand-eye coordination, similar anaerobic and aerobic conditioning, and a great MSF (Mass Specific Force). It is obvious to see that many drills and exercises will cross over between the two. The need to specify for an athlete develops in age and competition. As this gap narrows, a detailed approach to increase athletic ability is required.

Here are some common guidelines to use when deciding between SST & GAP

  • Age: This is always a difficult factor to consider since everyone matures differently. However, a rough guideline is usually between the ages of 15-18. Specializing before this guideline can conversely be a detriment to the athlete’s chances of progressing further in the future.
  • Level of competition: Typically the higher the level an athlete is competing at the more need there will be for SST.
  • Athlete’s realistic ability: Although this may be tough for many parents to admit, they have to be realistic about their child’s ability and the likelihood of them progressing into higher level competitions as they age. I.E. College or professional levels.
  • Maturity: Since every athlete matures at different rates this may also be an important guideline to consider. If your child has yet to hit their growth spurts or has mentally reached the point in which they can handle the added stressors of SST it’s best to continue to work GAP. Don’t rush your athlete since it may cause more harm than good both physically and mentally.

Carrots are yummy!!

I don’t’ know too many people who jump at having carrots as a go to snack , as not being too fond of the root vegetable myself. However, from years of developing wellness of mind and body, I’ve grown fond of the remarkable benefits of carrots:

  • Lower blood pressure
  • Boost immunity
  • Help digestion
  • Prevent cancer
  • Improve eyesight
  • Improve oral health
  • Reduce the risk of stroke
  • Control diabetes

After acknowledging all those benefits all I want to do is eat carrots so here is a recipe I have fallen in love with:

Ingredients

  • 8-10 peeled carrots
  • 2 tbsp. melted butter
  • 2tsp garlic minced
  • 4 tbsp. parmesan cheese
  • 1 tsp chopped parsley

Instructions

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Mix butter and garlic together.
  3. Place carrots on a parchment paper
  4. Sprinkle with butter/garlic mixture.
  5. Roast in oven for 15 min.
  6. Top with parmesan cheese and roast for another 10 min
  7. Top with parsley and ENJOY!

D O M S

I recently experienced something that doesn’t happen to me often: I was so sore last week that I decided not to work out two days in a row. Skipping more than just a weekday is really not like me so I decided to look into it, mostly to find a way to get rid of the awful pain.

I’ll now share some of what I learned with my people here at ADAPT:

First of all, there’s a medical term for that awful pain we call ‘soreness’: Delayed-Onset Muscle Soreness or DOMS.

What causes DOMS?

DOMS is caused by muscle strains as a result of excessive and accustomed exercise, which results in an inflammatory response.

What are the symptoms?

The symptoms might remind you of the day after one of George’s leg days:

• Aching muscles 24 to 48 hours later — you know, waking up the next day feeling like a truck has ran you over

• Stiff muscles — not being able to sit on the toilet

• Short-term loss of muscle strength — having a hard time going up stairs

• Joints with reduced range of motion — being incapable of reaching something from the back of your car

What can you do about it?

There are a few things you can do to treat DOMS:

  • Practicing ‘active rest’ — as in ‘get on the bike’
  • Applying heat and cold
  • Applying direct pressure — using lacrosse balls or foam rollers
  • Avoiding excessive muscle stretching during the first 24 hours

How can you prevent this dreadful pain?

Here’s the advice:

• Increase sets, reps and weights no more than 10% per week — am I glad that ADAPT’s program is very smart and disciplined about workout programming or what?!

• Make sure to properly cool down after finishing your workout

Simply put, DOMS is a common occurrence among people who exercise that can be prevented by working out smart, so “Be HUMBLE, be TEACHABLE, and always KEEP LEARNING” here at ADAPT.