MissFIT Fresh Air Fitness Challenge 

Enjoy fresh air and beautiful outdoor spaces as you get FIT!

What better way to invigorate your body than with an outdoor fitness program.

    Wednesday, June 6, 2012

Rain date: June 13, 2012

Arrive at 5:30 for registration.  Class from 6:00pm – 7:00pm

Independence Grove Forest Preserve, Libertyville, IL

Cost: $30

Pre-Registration Required

 Class will include 3 Outdoor Workout Experiences and samples of MissFIT Morsels

¶         Backyard Boot Camp

¶         Outside Intervals

¶         Active Outdoor Yoga

Get inspired to workout with nature and MissFIT this summer!

Call to reserve your space  847-775-0076   www.missfitcomplete.com 

MissFIT Complete offers customized, convenient & complete in-home fitness services for women. 

Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 – 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.

Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.

Straight-Leg Raises:  Sit with your back against a wall, left leg straight and right leg bent with your foot flat on the floor. Slowly raise your left leg straight up about 12 inches off the floor. Hold, then slowly lower. Repeat with your right leg.

Calf Raises:  Using a chair or wall for balance, stand with your feet about hip width apart, toes straight ahead. Slowly lift your heels off the floor, rising up onto your toes. Hold, then slowly lower.

Hip Adductors (Inner Thigh) strengthening Inner Leg Lift :  Lie on floor on your right side, shoulder and hips aligned. Use your right hand to prop up your head. Place your left hand on floor in front of you to help balance yourself. Bend left leg and bring it to the floor in front of you. Slowly raise your right leg about 10 inches off the floor then, hold for a second, then slowly lower leg to ground. Do 10 reps. Repeat on other side.

Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.

Last Tuesday’s Blog Post talked about Runner’s Knee or Patellofemoral Pain Syndrome.  I gave you some reasons that your knees might get achy after you start running.  Have you had a chance to diagnose your problem?  That is next to impossible, unless you are doctor, therapist or a  trainer.  You probably haven’t had time to go to the doctor, so here are some exercise that will strengthen your knee in a safe and simple manner.  If the pain persists, make that appointment to see your doctor.

Before doing any exercises, you want to warm your muscles up.  Some low impact exercises to do without any equipment are: fast walking, climbing stairs, skipping, high knees and jumping jacks.  Once you have gotten warmed up, try these stretches.

Standing hamstring stretch: Place the heel of your injured leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure you do not roll your shoulders and bend at the waist when doing this or you will stretch your lower back instead of your leg. Hold the stretch for 15 to 30 seconds. Repeat 3 times.

Quadriceps stretch: Stand an arm’s length away from the wall with your injured leg farthest from the wall. Facing straight ahead, brace yourself by keeping one hand against the wall. With your other hand, grasp the ankle of your injured leg and pull your heel toward your buttocks. Don’t arch or twist your back. Keep your knees together. Hold this stretch for 15 to 30 seconds.

These are just some simple exercises to help start strengthening the knees.  Remember you should be pain free before you do any of these exercises.  So make sure you have rested your knees for a couple of days. 

Stay tuned to Tuesday’s Fitness Blogs for more knee exercises!

Be Fit!

Peggy

If our blog posts have been working these last 2 months, then you have started to become more active.  And we have done a good job motivating, educating and inspiring you to take care of your body the best way you can.  Huh, but all this new activity is causing more aches and pains, you may say.  So why are you doing this if it hurts?  Well, your body is wondering the same thing!!!
Have you ever heard the quote : ” It’s going to get worse before it get’s better”?  Well, this is not always true, but when starting a new exercise routine, it can happen.  Your muscles ache in ways you never dreamed of, right?  You feel like the Tin Man every time you get up from a chair, right?  Your joints are screaming for oil.  Well what do you expect after months of inactivity???

 
After reading this post, maybe you will learn that you are not alone.  Even some highly trained athletes occasionally get achy joints.  One of the most common overuse injuries affect the knee joint,  and patellofemoral pain syndrome (PFPS), or simply “runner’s knee,” is the most common overuse injury among runners.   It occurs when a mistracking kneecap (patella) irritates the femoral groove in which it rests on the thighbone (femur).
 

Causes
Pinpointing a single cause is difficult. There could be structural issues that are going on that cause the issue.

• the patella may be larger on the outside than it is on the inside
•  it may sit too high in the femoral groove
•  it may dislocate easily
•  worn cartilage in the knee joint reduces shock absorption
•  high-arched feet provide less cushioning
•  flat feet or knees that turn in or out excessively can pull the patella sideways

 
Or there could be muscular issues that are causing the problem.

•  Tight hamstring and calf muscles put pressure on the knee
• and weak quadriceps muscles can cause the patella to track out of alignment

 
It strikes mostly younger, recreational runners and twice as many women as men, according to the British Journal of Sports Medicine. (Women tend to have wider hips, resulting in a greater angling of the thighbone to the knee, which puts the kneecap under more stress.)

Symptoms
How do you know if you have Runner’s Knee?  Symptoms include:

•  tenderness behind or around the patella, usually toward its center
• you may feel pain toward the back of the knee, a sense of cracking or that the knee’s giving out
•  steps, hills, and uneven terrain can aggravate PFPS

Prevention
To prevent PFPS,

•  run on softer surfaces
•  keep mileage increases less than 10 percent per week
•  and gradually increase hill work in your program
• Visit a specialty running shop, like Kiddles in Lake Forest www.kiddlessports.com , to make sure you’re wearing the proper shoes for your foot type and gait
• strengthening your quadriceps will improve patellar tracking
• and stretching your hamstrings and calves will prevent overpronation

Treatment

• at the first sign of pain, cut back your mileage
•  the sooner you lessen the knee’s workload, the faster healing begins
•  avoid knee-bending activities, canted surfaces, and downward stairs and slopes until the pain subsides
•  as you rebuild mileage, use a smaller stride on hills
• Consider orthotics if new shoes don’t fix the problem.

If your feet have good form, your knees will follow.  See a doctor if the pain persists, to rule out another condition.  Check back next Tuesday for some great exercises to stretch and strengthen your knees.  And you too could complete the Boston Marathon and be just like Danielle!

Happy running!
Peggy

Have you been reading the MissFIT Blog over the past 6 weeks?  If so, you know that we have been blogging about “Getting Started” on your health and wellnes journey.  Katie has given you tips on how to motivate yourself and stay motivated.  Becky has hopefully inspired you to clean out your pantry and stock it with “superfoods”.  I have shown you a couple easy workouts to start you on  your cardio and strength training programs. 

Are you ready to take the next step?  Maybe put your goal making skills to the test?  Push yourself to the next level?  And want to see results a little faster?  Maybe you are ready to put it all together and start running.  Well don’t delay.  Spring is the perfect time to get started.  Very little equipment is needed.  The warmer weather outside is calling you.

Running is one of the most effective, time-efficient workouts around, but if you get off on the wrong foot, it’s hard to stay motivated and it can be easy to get discouraged. Starting and sticking with a running program doesn’t have to be difficult. It’s simply a matter of doing the right things at the right time.

FIRST THINGS FIRST

 Consult with your doctor to determine whether running is appropriate for you. Individuals who should probably bypass running in favor of walking include those with orthopedic or heart problems, or those who are currently considered obese.

Nothing can sidetrack a running program faster than sore feet or knee pain. Though they often have a hefty price tag, properly fitting running shoes can help prevent shin splints, blisters, sore muscles and sore joints. Look for light-weight shoes that breathe well and offer good arch and ankle support. You may need to consider visiting a running store or talking to a qualified professional about choosing the right footwear for your foot.

Aside from comfortable clothing, little else is required. Once you’re suited up, simply head out your front door or take a drive to a nearby park. Grass, running tracks or dirt surfaces are more forgiving on your joints than asphalt and concrete.   Above all—safety first!  Be sure to run where it is safe, well lit and out of the way of traffic.  Lake County Forest Preserve District offers some great trails.

Here is a beginner running program from the American Council on Exercise.

*Total time includes 3-minute warm-up and 3-minute cool-down.  Perform each workout 3x’s a week.
**Individuals who are in good shape may progress at a faster rate by increasing time and intensity simultaneously, while those who are less fit may opt to progress more gradually

GETTING IN MOTION

• Running may seem like a natural motion. Everyone has their own style, but there are a few things you can do to run more efficiently and comfortably:
• Squeeze—Bend your elbows to about 90 degrees and squeeze them to your sides while keeping your hands relaxed. Keep that bend in your elbows as you run and avoid twisting your upper body or driving your arms across your body.
• Drive—Drive your arms from the shoulders and not from the elbows. This will increase your power and running efficiency. Keep your shoulders down and relaxed.
• Lift—Lean forward slightly from the ankles, not from the waist. Attempt to lift your knees a little higher as they swing forward.
• Keep your head level and avoid excessive bouncing as you run.
• Strike the ground first with your heel, and then roll toward the ball of the foot, pushing off with the front of your foot.

Frequency, intensity, time, type and enjoyment (FITTe) are the elements that you need to put together an effective beginning running program. The best way to halt a running program in its tracks is to do too much too soon. A minimum of 20 to 30 minutes, three days per week (with days off in between) at an intensity of 50 to 85% of maximal effort is the standard recommendation, but should be manipulated to suit individual needs or goals. Here are a few more things to keep in mind:

• Take time to warm up and cool down.
• Spend additional time stretching after your cool-down to minimize injury and muscle soreness.
• Select an intensity at which conversing continuously out loud for 30 seconds proves challenging, but not too difficult.
• Listen to your body. Reduce your intensity, duration and/or exercise frequency when experiencing muscle soreness.
• Follow a strength-training program on alternate days to balance your training program.
• Increase mileage by no more than 10% per week.

Like any activity, running isn’t for everybody. If you don’t enjoy it, don’t do it. But if you do, take your time, progress slowly and allow your muscles to adapt to the rigors of running.

Happy Running!