tag:blogger.com,1999:blog-82882774196304132562024-03-15T21:09:59.369-04:00Mashpee Fitness & Barnstable FitnessPlan. Progress. Perform.Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.comBlogger179125tag:blogger.com,1999:blog-8288277419630413256.post-40443037186754397912020-12-08T16:18:00.001-05:002020-12-08T16:18:50.586-05:00Increase Cardio & Strength with 4 Simple Exercises<div style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijRiAQ6fzm6bqgWfRZFNITvbANPoI83gXP8BYLcH_Ny639A9L10LPrNzOBW7L_ZNXt9ZQ91CZF5tS4sAEIeV1DSUGI3rveSlsOyZHBVvgnSQkX9Fwg3CZYRKNOj3P90hd0sGgU62BJcQo/s2048/The+Magic+of+Plyometric+Training+Mashpee+Fitness+Blog.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1152" data-original-width="2048" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijRiAQ6fzm6bqgWfRZFNITvbANPoI83gXP8BYLcH_Ny639A9L10LPrNzOBW7L_ZNXt9ZQ91CZF5tS4sAEIeV1DSUGI3rveSlsOyZHBVvgnSQkX9Fwg3CZYRKNOj3P90hd0sGgU62BJcQo/s320/The+Magic+of+Plyometric+Training+Mashpee+Fitness+Blog.PNG" width="320" /></a></div><br />Remember the days when jumping, skipping and leaping
on and off and over things was fun?
Well, it still can be! Have you
ever seen people at the gym or in a workout video hopping or jumping
around? Often onto or over
equipment? Did you ever wonder why so
many people like to jump around for a workout?
Well, they may have a secret that you haven’t been let in on, until
now. Plyometric Training. <br /><o:p> <br /></o:p>Also known as ‘Jump Training’, Plyometric training
will challenge your muscles, stability and strength as well as increase your
heartrate while burning calories at a much faster rate than most
exercises.<span style="mso-spacerun: yes;"> </span>Plyometric Training stretches
your muscles, followed by quick contractions that provide power.<span style="mso-spacerun: yes;"> </span>This combination of stretching and
contracting actually improves efficiency when relying on your muscles to
perform, not to mention the quicker response times and power available.<br /><o:p> <br /></o:p>So, why doesn’t everyone incorporate Plyometric
Training into their workout routines?<span style="mso-spacerun: yes;"> </span>Why
do you need power?<span style="mso-spacerun: yes;"> </span>First of all,
Plyometric exercises are not for everyone.<span style="mso-spacerun: yes;">
</span>If you have any issues with ankle, knee or hip joints, this may not be the
best choice of exercises for you.<span style="mso-spacerun: yes;"> </span>Speak
with your doctor to learn more.<span style="mso-spacerun: yes;"> </span>Also, if
you are someone who shouldn’t increase your heartrate up to around 65-85% of
your max, than you will want to stay away from Plyometric Training.<span style="mso-spacerun: yes;"> </span>Otherwise, you should be okay to use this
type of training to accompany your already established workout routine.<span style="mso-spacerun: yes;"> </span>If you are new to Plyometric exercise you
will want to start slow, learn the movements and grow into increasing rate of
speed, depth in bending and build strength to power up when needed.<span style="mso-spacerun: yes;"> <br /> </span><o:p> <br /></o:p>Back to my questions…1. <i style="mso-bidi-font-style: normal;">Why doesn’t everyone incorporate Plyometric Training into their workout
routines?</i><span style="mso-spacerun: yes;"> </span>The answer…Plyometric
Training scares many people away.<span style="mso-spacerun: yes;"> </span>There
is a fear of leaving the ground.<span style="mso-spacerun: yes;"> </span>Though
hopping or jumping may seem scary at first, small hops and jumps should be used
while getting your mind and body adjusted to leaving the ground.<span style="mso-spacerun: yes;"> </span>Sure, there are plenty of other exercises you
can do but none provide you with the same benefits that Plyometric exercises
do.<span style="mso-spacerun: yes;"> </span>Best benefit, you only need your
body weight for Plyometric exercises to be effective.<span style="mso-spacerun: yes;"> </span>That is a big plus! <span style="mso-spacerun: yes;"> </span>Just about anyone can start easily and
gradually build up to doing more (if you so choose).<span style="mso-spacerun: yes;"> <br /> </span><o:p> <br /></o:p>2.<span style="mso-spacerun: yes;"> </span><i style="mso-bidi-font-style: normal;">Why do you need power?</i><span style="mso-spacerun: yes;"> </span>The simple answer is that everything you
probably do requires the use of your larger muscles groups (hips, upper legs
and low back).<span style="mso-spacerun: yes;"> </span>When these areas are
strong and powerful, your body is more efficient in the use of your muscles as
you move.<span style="mso-spacerun: yes;"> </span>As your muscles strengthen,
less strain is placed on your bones and joints, requiring less energy to complete
movements such as walking, going up the stairs, bending and lifting, and so
many other typical movements.<span style="mso-spacerun: yes;"> </span>Imagine
your joints not feeling the strain of such movement because the muscles that support
your joints are powerful.<span style="mso-spacerun: yes;"> </span>Ease of
movement = efficient movement.<br /><o:p> <br /></o:p>Plyometric Training may be exactly what you need to
step up your training program.<span style="mso-spacerun: yes;"> </span>Or, it
may be the new challenge you have been seeking to mix things up in your already
established workout routine.<span style="mso-spacerun: yes;"> </span>Either way,
when done properly, Plyometric Training will improve stamina, strength and your
overall health and wellness.<span style="mso-spacerun: yes;"> </span>So, what
are you waiting for?<span style="mso-spacerun: yes;"> <br /> </span><o:p> <br /></o:p>Here are 4 Plyometric exercises you can start using
today:<br /><o:p> <br /></o:p></span><h4 style="text-align: left;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;">Side-Step
Hops</b></span></h4></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit;"><br /></span></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit;">A great starter to warm-up your hips and leg joints, Side-Step Hops is a
great beginner move to get you more acquainted with Plyometric Training.<span style="mso-spacerun: yes;"> </span>All you need is a willingness to explore and
learn, as well as about 4-feet sq. of space that you can move freely in.</span></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit;"><br /></span></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgKlHAVArOE2UZ4DVb4_5rlqFlhRLV5bcKZ8WRTyfS96h_SWNKEwTsMZanYgeLBRF3PWH-ceMIUpeUGmwYkoo0wFTFd9OIP1SEbhRtQZ8bWCxRjzKMuHMLHr0WijwodhwefyL_yaehN8w/s608/Side+Step+Hops+Plyometric+Training+Mashpee+Fitness+Blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="608" data-original-width="457" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgKlHAVArOE2UZ4DVb4_5rlqFlhRLV5bcKZ8WRTyfS96h_SWNKEwTsMZanYgeLBRF3PWH-ceMIUpeUGmwYkoo0wFTFd9OIP1SEbhRtQZ8bWCxRjzKMuHMLHr0WijwodhwefyL_yaehN8w/s320/Side+Step+Hops+Plyometric+Training+Mashpee+Fitness+Blog.jpg" /></a></div><span style="font-family: inherit;"><br /><ul style="text-align: left;"><li><span style="font-family: inherit;">Start by standing to one side of your space with feet
hip-width apart.<span style="mso-spacerun: yes;"> </span>Sit your hips back and
down slightly, putting a small bend into your knees.<span style="mso-spacerun: yes;"> </span></span></li><li>Next, shift your weight onto your outside leg; the leg
furthest away from the other side of your space. <span style="font-family: inherit;"> </span><span style="font-family: inherit;">Lift your inside foot off of the floor so that
you are now standing on your outside leg solely.</span></li><li>Push off of your standing leg so that you move across
your space and land softly on the opposite leg.<span style="font-family: inherit;">
</span><span style="font-family: inherit;">Secure your landing, bending softly into the ‘new’ outside leg.</span><span style="font-family: inherit;"> </span><span style="font-family: inherit;">Push off and return to where you started.</span></li><li>Try hopping across your space, side-to-side, for
60-seconds.<span style="font-family: inherit;"> </span><span style="font-family: inherit;">Take a short break then do
it again.</span><span style="font-family: inherit;"> </span></li></ul><o:p> <br /></o:p></span><h4 style="text-align: left;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;">Skaters</b></span></h4></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit;"><br /></span></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit;">Did you ever
want to be an Olympic speed skater?<span style="mso-spacerun: yes;"> </span>Me
neither.<span style="mso-spacerun: yes;"> </span>However, when I perform this
Plyometric exercise I often change my mind.<span style="mso-spacerun: yes;">
</span>Similar to the Side-Step Hops, which makes this a great transition,
Skaters will challenge your hip, knee and ankle stability a little more, as
well as stretch and power your quadriceps and glutes because you will bend your
torso forward.<span style="mso-spacerun: yes;"> </span>Let’s do this!</span></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit;"><br /></span></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGvGJ8CuwmTQ6x7zi3xVmQBDRvIIcV293VVVcIbhSlQlmP3HhCfa25m-K9tRx-4HW762ZCC3LfnlU99S4GqK3JhfpstSgiCbajMBnvEs_YaReAdOhtBpLPWA3iZHYVwBQM1d2TuSD1pWQ/s637/Skaters+Plyometic+Training+Mashpee+Fitness+Blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="637" data-original-width="477" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGvGJ8CuwmTQ6x7zi3xVmQBDRvIIcV293VVVcIbhSlQlmP3HhCfa25m-K9tRx-4HW762ZCC3LfnlU99S4GqK3JhfpstSgiCbajMBnvEs_YaReAdOhtBpLPWA3iZHYVwBQM1d2TuSD1pWQ/s320/Skaters+Plyometic+Training+Mashpee+Fitness+Blog.jpg" /></a></div><span style="font-family: inherit;"><br /><ul style="text-align: left;"><li><span style="font-family: inherit;">First, stand to one side of your space with bent
knees.<span style="mso-spacerun: yes;"> </span>Lift your inside foot up from the
floor.<span style="mso-spacerun: yes;"> </span>You will push off your standing
leg and hop to the other side of your space, landing softly.<span style="mso-spacerun: yes;"> </span>Lean your torso forward as if you are
actually skating down the ice with purpose.</span></li><li>Keeping your torso down as you hop across your space,
swing the leg that you pushed off of behind you, reaching across the backside
of your body.<span style="font-family: inherit;"> </span><span style="font-family: inherit;">Think of an
over-exaggerated Curtsy.</span><span style="font-family: inherit;"> </span><span style="font-family: inherit;">You may want to
touch your toe down on the floor behind you as you learn this move to ensure
steady balance.</span><span style="font-family: inherit;"> </span></li><li>Bend you standing knee down and head on back to where
you started.<span style="font-family: inherit;"> </span><span style="font-family: inherit;">Keep it going for
60-seconds.</span><span style="font-family: inherit;"> </span><span style="font-family: inherit;">Take a breather from all the
skating and then get back on the ice for another minute.</span></li><li>Your arms may swing freely as you move from side to
side.</li></ul><o:p> <br /></o:p></span><h4 style="text-align: left;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;">Hopscotch</b></span></h4></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit;"><br /></span></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit;">That’s
right…Hopscotch!<span style="mso-spacerun: yes;"> </span>Hopscotch is a
perfect beginner/intermediate Plyometric exercise because it involves
hopping.<span style="mso-spacerun: yes;"> </span>There are several ways to
increase the level of difficulty as you become more comfortable (i.e. get your
Hopscotch rhythm back).</span></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit;"><br /></span></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLdXcspwpOhyphenhyphenMW4COT3iaNJkJQd-EGuYbhxfcJoCJgJQpw5pDlmyplP5Q6bE_2HwFNLzAXQlWMpsAq1q4_764L6JCLEhPiIXdlZY1YJ7tF9kqKs9NsaFjIF7oPxemBjYcuDKIEUJOKne8/s664/Hopscotch+1+Plyometric+Training+Mashpee+Fitness+Blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLdXcspwpOhyphenhyphenMW4COT3iaNJkJQd-EGuYbhxfcJoCJgJQpw5pDlmyplP5Q6bE_2HwFNLzAXQlWMpsAq1q4_764L6JCLEhPiIXdlZY1YJ7tF9kqKs9NsaFjIF7oPxemBjYcuDKIEUJOKne8/s664/Hopscotch+1+Plyometric+Training+Mashpee+Fitness+Blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="664" data-original-width="498" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLdXcspwpOhyphenhyphenMW4COT3iaNJkJQd-EGuYbhxfcJoCJgJQpw5pDlmyplP5Q6bE_2HwFNLzAXQlWMpsAq1q4_764L6JCLEhPiIXdlZY1YJ7tF9kqKs9NsaFjIF7oPxemBjYcuDKIEUJOKne8/s320/Hopscotch+1+Plyometric+Training+Mashpee+Fitness+Blog.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_LpxfVyf26Fy9GGklcifPRot8rWjvKeIC34GuDF2RRoDR3VA9MLSN-eQxZ12n13N3cRTTFOW-k9J6gvkhK0t91HHVkBc7wbP-USdqOkHuUqwuQiWBrL2ebgzVvOuv_HA1TglWXVzl4zI/s662/Hopscotch+2+Plyometric+Training+Mashpee+Fitness+Blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="662" data-original-width="491" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_LpxfVyf26Fy9GGklcifPRot8rWjvKeIC34GuDF2RRoDR3VA9MLSN-eQxZ12n13N3cRTTFOW-k9J6gvkhK0t91HHVkBc7wbP-USdqOkHuUqwuQiWBrL2ebgzVvOuv_HA1TglWXVzl4zI/s320/Hopscotch+2+Plyometric+Training+Mashpee+Fitness+Blog.jpg" /></a></div> </div><span style="font-family: inherit;"><ul style="text-align: left;"><li><span style="font-family: inherit;">In your 4 sq. ft. of space, stand at the back, facing
forward.<span style="mso-spacerun: yes;"> </span>Place your feet hip width
apart.<span style="mso-spacerun: yes;"> </span>I encourage you to start slow as
you learn/relearn basic Hopscotch moves.<span style="mso-spacerun: yes;"> </span></span></li><li>Begin moving by bending your knees and hopping forward
slightly, landing on your left foot with a bent knee (keeping your right foot
from touching the floor).<span style="font-family: inherit;"> </span><span style="font-family: inherit;">Be sure hops
are only about 6”-12” in length.</span><span style="font-family: inherit;"> </span><span style="font-family: inherit;">You can
choose how high you are comfortable hopping.</span><span style="font-family: inherit;">
</span><span style="font-family: inherit;">*Remember, start small and grow into bigger moves.</span></li><li>Hop forward from your left foot and land on your right
foot with bent knee.<span style="font-family: inherit;"> </span><span style="font-family: inherit;">Be sure to keep
your left foot lifted.</span></li><li>Hop forward from your right foot, this time landing on
both feet, keeping knees bent.<span style="font-family: inherit;"> </span></li><li>Repeat once more moving forward so that you move
forward the entire time without stopping.</li><li>Lastly, facing forward still, try this going
backwards.<span style="font-family: inherit;"> </span><span style="font-family: inherit;">If you are not comfortable
with moving backwards then turn around and go forward, returning to your
starting position.</span><span style="font-family: inherit;"> </span></li><li>Hopscotch for 60-seconds.<span style="font-family: inherit;"> </span><span style="font-family: inherit;">Smile because of the memories for 30-seconds
then go again.</span><span style="font-family: inherit;"> </span><span style="font-family: inherit;">Over time, hop a little
higher (not longer) or quicker, begin sure to land softly with bend knees.</span></li></ul><o:p> <br /></o:p></span><h4 style="text-align: left;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;">Squat Jumps</b></span></h4></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit;"><br /></span></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit;">Though you may think that Squat Jumps sounds fairly
simple, don’t be fulled.<span style="mso-spacerun: yes;"> </span>However, this
is a simple move, requiring less coordination than the others.<span style="mso-spacerun: yes;"> </span>Squat Jumps will increase cardio and strength
in your legs and hips like no other, especially as you grow into squatting down
low, a more advance move (don’t feel like you must squat low to gain the
benefits of this exercise, you don’t).</span></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit;"><br /></span></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZB4XdFz8qBoIBplc57biLWk-RVvfxsiFfu0KsdpdQ6VgI_IDt5tLYghci7VTR58JZjfA-9JjaHDWlgjkHoOxDnyF3LhTgljy7G-6ARsBnn_IokWIoiR288catEuqXIR5VzpnFwrmWiGU/s709/Squat+Jumps+Plyometic+Training+Mashpee+Fitness+Blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="709" data-original-width="532" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZB4XdFz8qBoIBplc57biLWk-RVvfxsiFfu0KsdpdQ6VgI_IDt5tLYghci7VTR58JZjfA-9JjaHDWlgjkHoOxDnyF3LhTgljy7G-6ARsBnn_IokWIoiR288catEuqXIR5VzpnFwrmWiGU/s320/Squat+Jumps+Plyometic+Training+Mashpee+Fitness+Blog.jpg" /></a></div><span style="font-family: inherit;"><br /><ul style="text-align: left;"><li><span style="font-family: inherit;">To begin, stand in your space with feet hip-width
apart.<span style="mso-spacerun: yes;"> </span>Make sure your toes face forward,
or only slightly outward.</span></li><li>Starting bending your knees as you sit your hips back
and down.<span style="font-family: inherit;"> </span><span style="font-family: inherit;">For beginners, I recommend
only squatting down 1/4</span><sup style="font-family: inherit;">th</sup><span style="font-family: inherit;"> of the way down until you build up enough
flexibility to squat further down without sacrificing your form.</span><span style="font-family: inherit;"> </span><span style="font-family: inherit;">As you squat down, keep your shoulder back
and chest lifted.</span><span style="font-family: inherit;"> </span><span style="font-family: inherit;">This improves your
overall squat form as well as helping you maintain your balance for when you
jump up.</span></li><li>Press down into your feet evenly to propel your body
upward with force.<span style="font-family: inherit;"> </span><span style="font-family: inherit;">At first, try just
coming up onto your toes instead of jumping.</span><span style="font-family: inherit;">
</span><span style="font-family: inherit;">This will help you sense your body’s response to leaping upward and
coming back down.</span><span style="font-family: inherit;"> </span><span style="font-family: inherit;">Over time, begin
lifting up completely, bringing your feet only an inch or a few inches off the
ground.</span></li><li>Land softly, with bent knees and lower back down into
your squat.<span style="font-family: inherit;"> </span><span style="font-family: inherit;">Repeat for 60-seconds going
at a comfortable pace.</span><span style="font-family: inherit;"> </span><span style="font-family: inherit;">You may quicken
your pace and the height of your jumps as you gain more familiarity and build
strength, all the while maintaining good form.</span><span style="font-family: inherit;">
</span><span style="font-family: inherit;">Try 2 rounds of Squat Jumps, focusing on your form.</span></li><li>For your arms, as you squat down, reach your arms out
in front of you.<span style="font-family: inherit;"> </span><span style="font-family: inherit;">When you jump upward,
pull your arms into your body and a bit behind you to open your chest.</span></li></ul><o:p> <br /></o:p>Whether you perform all 4 of the Plyometric exercises
or start only using one of them, focus on building proper form.<span style="mso-spacerun: yes;"> </span>This way, as you become stronger and move
quicker, your form will be established and second nature.<span style="mso-spacerun: yes;"> </span>Take your time and enjoy each move.<span style="mso-spacerun: yes;"> </span>Using these exercises once per week will
certainly be enough for you to see and feel their benefits.<span style="mso-spacerun: yes;"> </span>Enjoy!<br /><o:p> <br /><div style="text-align: right;"><i style="font-family: inherit;">Blog post by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Jami Woods</a>.</i></div></o:p></span></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com7tag:blogger.com,1999:blog-8288277419630413256.post-66535049914151016752020-12-01T15:15:00.000-05:002020-12-01T15:15:06.682-05:00How to Dress for Outdoor Fitness Classes this Winter<div style="line-height: normal; margin-bottom: 0in; text-align: left;">Temperatures
may be dropping but fitness classes are continuing outdoors. Learn how to properly dress and prepare
yourself for winter weather workouts.</div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><br /><o:p> <br /></o:p><h4 style="text-align: left;"><b>Choose
the right fabrics.</b></h4><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><br /></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgewuUoKF1208HJUCLO8Xy-CwCWJnBjX3kt088UzzcMirh4CH3l1g3yHNXltce0UapbHt0Oxst7hkDOrVP0uae6vdkKAtVB-PVsFGBN_TqGqPKyQJp9a_8oI0ErL85PYiTZMcx1iAFcvjU/s2048/Spin+who+wore+it+better+Mashpee+Fitness+Blog.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Who wore it better?" border="0" data-original-height="2048" data-original-width="1475" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgewuUoKF1208HJUCLO8Xy-CwCWJnBjX3kt088UzzcMirh4CH3l1g3yHNXltce0UapbHt0Oxst7hkDOrVP0uae6vdkKAtVB-PVsFGBN_TqGqPKyQJp9a_8oI0ErL85PYiTZMcx1iAFcvjU/w230-h320/Spin+who+wore+it+better+Mashpee+Fitness+Blog.jpg" title="Who wore it better?" width="230" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Who wore it better?<br /></td></tr></tbody></table>Some
fabrics are designed to pull sweat, heat and moisture away from your skin
allowing it to quickly evaporate and keep your body cool. Look for breathable, wicking materials like
high quality polyester, polypropylene,
wool and silk.<br /><o:p></o:p><o:p> <br /></o:p><i>For
example: Nike Dri-FIT, Under Armour ColdGear.</i><br /><o:p> <br /></o:p>On
the other hand, cotton fabric will absorb sweat and make your clothes feel wet
and heavy. You also want to avoid
fabrics that don’t breathe. Rubber-based
or plastic-based materials will trap in your sweat and keep it from evaporating
while simultaneously raising your body temperature.</div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><br /><o:p> <br /></o:p><h4 style="text-align: left;"><b>Dress
in layers.</b></h4><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><br /></div>The
best way to stay warm and dry while exercising outdoors is to dress in
layers. The number of layers worn will
vary based on temperature, humidity levels, activity levels and personal
preference. Your body generates a
considerable amount of heat while exercising which can actually make it feel
about 15-20 degrees warmer out then it actually is. It is important that you don’t overheat
because that can lead to excess sweating and overheating. Layer up so once you warm up and start to
sweat, you can start discarding layers. Once you start cooling down, put your layers back on to avoid getting too
cold. <br /><o:p> <br /></o:p><i>There
are 3 layers to consider:</i><br /><ol style="text-align: left;"><li><b>The
Base Layer</b> - The
purpose of the base layer is to wick moisture away from your skin. The base layer is usually tight fitting in
direct contact with the skin.</li><li><b>The
Mid Layer</b> - The
mid layer is to insulate and keep you warm. It should fit looser than the base layer, although it must remain in
contact with the base layer to continue to carry moisture from the base layer
to the outer layer.</li><li><b>The
Outer Layer</b> - Finally,
the outer layer is designed to allow moisture to escape while blocking wind and
rain. Typical outer layers include
waterproof and/or wind-resistant shell jackets with extra zippers and
ventilation options.</li></ol><o:p> </o:p></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><o:p><br /></o:p><h4 style="text-align: left;"><b>Protect
your head, hands and feet.</b></h4><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><br /></div>In
cold weather your body can direct blood flow to your core leaving your hands
and feet most vulnerable to the cold. Gloves
or mittens and a good pair of socks is key.
A person can lose 7 to 10 percent of body heat through the head so you
will also want a hat to help keep your body warm. Choosing the right fabric and layering also
applies when talking about your head, hands and feet!</div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><br /><o:p> <br /></o:p><h4 style="text-align: left;"><b>Don’t
forget to hydrate.</b></h4><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><br /></div>Replenishing
fluids is just as important in the winter as it is in the summer.<span style="mso-spacerun: yes;"> </span>We continue to lose fluids during cold
weather exercise the same way we do in warmer weather.<span style="mso-spacerun: yes;"> </span>It’s easy to forget the need to hydrate in
cooler and even freezing temperatures but your body is losing a lot of moisture
trying to keep you warm.<span style="mso-spacerun: yes;"> </span>Pay attention
to your body and drink plenty of water!</div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfV_I9cGBS0MIEt-JUd-qjTKRuK_-J8htrGsbeATYSwvHoGXZ7oQWmkrp2s2e0ffbzHXQh0hLyHz3qmOa6maVwjdB4xhaRW2xjxdSSuCDHBLjh6Z_1ivv4BZ_lHy0ejPBTnl9U8vOwIMg/s2638/Winter+Weather+Workout+Mashpee+Fitness+Blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1192" data-original-width="2638" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfV_I9cGBS0MIEt-JUd-qjTKRuK_-J8htrGsbeATYSwvHoGXZ7oQWmkrp2s2e0ffbzHXQh0hLyHz3qmOa6maVwjdB4xhaRW2xjxdSSuCDHBLjh6Z_1ivv4BZ_lHy0ejPBTnl9U8vOwIMg/w400-h181/Winter+Weather+Workout+Mashpee+Fitness+Blog.jpg" width="400" /></a></div><br /><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><br /></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;">Workout
clothing should feel comfortable. Choosing the right fabrics and layering up is necessary but too many of
the wrong layers may feel bulky and restrict movement. Another thing to consider if you are running
or biking, it is best to avoid wide leg or loose pants that could get tangled
up in the pedals or your feet. </div><div style="line-height: normal; margin-bottom: 0in; text-align: left;"><br /></div><div style="line-height: normal; margin-bottom: 0in; text-align: left;">Experiment with a variety of different layers and keep a log to keep
track of the weather, what you wore and how you felt during class to make it
easier to decide what to wear every morning. Good luck, have fun & stay safe!<br /><o:p> <br /><div style="text-align: right;"><i>Blog post by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Jen Skiba</a>.</i></div></o:p></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com2tag:blogger.com,1999:blog-8288277419630413256.post-87100708604530840632020-07-01T09:16:00.001-04:002020-07-01T09:16:26.740-04:00Back To The Basics #1: Proper Execution of the Squat & Variations <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiANqDrxAXa8q2Li-fPdNa6tAOCwLFvYgAMKomld4j6d3iyDnPJLJ0e-LxeFwKj80MxCKZeju3G3BctPfeIQQzQYUGK1OgcWPhxajhfDk20QLjAnHoF_HdfgjmEeqTkR3BMKY3m6jc1Wu8/s1600/Squats+Mashpee+Fitness+Blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="709" data-original-width="1600" height="176" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiANqDrxAXa8q2Li-fPdNa6tAOCwLFvYgAMKomld4j6d3iyDnPJLJ0e-LxeFwKj80MxCKZeju3G3BctPfeIQQzQYUGK1OgcWPhxajhfDk20QLjAnHoF_HdfgjmEeqTkR3BMKY3m6jc1Wu8/s400/Squats+Mashpee+Fitness+Blog.JPG" width="400" /></a></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">The squat uses most of the major muscle
groups in the legs including the glutes, hip flexors, quadriceps, hamstrings
and even the muscles in the lover leg like the tibialis and muscles in the calf.
It also activates the core, erector spinae and the abdominal muscles, for
stability. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<i><span style="font-family: inherit;">Before getting into your workout always
remember to warm-up with some movements that increase the heartrate slowly and
get blood and oxygen out to the muscles preparing the body before executing the
exercises. After completing your workout, end with stretching the muscles used
in the workout. Warm-up and cool-down may take 5-15 minutes, depending on age
and fitness level. Make sure that you are mindful and present when executing
the movements. Never move into any new pain. Always start small and work into
larger range of motions building up to your full range in the motion to help
prevent injury. Once you are warmed up let’s get started!<o:p></o:p></span></i></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;">Stationary
Squat</b></span></h4>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Start by standing with feet
parallel and hip to shoulder-width apart. Keep a straight line from the crown
of the head to the tailbone and from shoulder to shoulder. With core engaged move
hips back transferring weight into the heels. Keep knees behind the toes and
lower the hips. Arms may extend forward for balance. Press through the heels to
return to a standing position. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3-ugkhwOVgKcg9NOlogOnlE-xrmq58FVBstSbyOmDsmm0rv5u7nKl51y0zimgWSVWbUXBIsiIknNbaJ7fQeztyVrNp8bP68K5UeCNIT8901Syepb7-3RgU3uJnlAU1dfLB6edzRMEzW0/s1600/Squat+1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3-ugkhwOVgKcg9NOlogOnlE-xrmq58FVBstSbyOmDsmm0rv5u7nKl51y0zimgWSVWbUXBIsiIknNbaJ7fQeztyVrNp8bP68K5UeCNIT8901Syepb7-3RgU3uJnlAU1dfLB6edzRMEzW0/s320/Squat+1.png" width="180" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9yDEb-EDirNZxOIAgrDhnSJkwDmAXsCECrCNun-JV1evM3Fw3YTu5MUtuI8oipAnBGO0N1UJUCXEN1RyDP0DEEYdv4nvBhDcxHx6BrfSINxhKBU_nrclfWaZTI0qT0Xgvr3jw087rFtU/s1600/Squat+2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9yDEb-EDirNZxOIAgrDhnSJkwDmAXsCECrCNun-JV1evM3Fw3YTu5MUtuI8oipAnBGO0N1UJUCXEN1RyDP0DEEYdv4nvBhDcxHx6BrfSINxhKBU_nrclfWaZTI0qT0Xgvr3jw087rFtU/s320/Squat+2.png" width="180" /></a></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;">Too
Difficult?... add a chair.</b></span></h4>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Place a
sturdy chair behind you making sure that it is secure and will not slip. Start by
standing with feet parallel and hip to shoulder-width apart. Keep a straight
line from the crown of the head to the tailbone and from shoulder to shoulder.
With core engaged move hips back transferring weight into the heels. Keep knees
behind the toes and lower the hips to touch down as if going to have a seat in
the chair. Arms may extend forward for balance. Press through the heels and return
to standing a position.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9NVG36IH7Q5Yy5XWOkZHYEOcKTepeslsZ34ZTmHcVmzUdzE7qaISK8asHBwAmlfxkrAREqnT2cadFcsHV21POAcPo0F4MQ7-HIWy2nqco2XzE1YvNFPVgzxLf8kYxXG8uyWHPOqThprA/s1600/Chair+Squat+1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9NVG36IH7Q5Yy5XWOkZHYEOcKTepeslsZ34ZTmHcVmzUdzE7qaISK8asHBwAmlfxkrAREqnT2cadFcsHV21POAcPo0F4MQ7-HIWy2nqco2XzE1YvNFPVgzxLf8kYxXG8uyWHPOqThprA/s320/Chair+Squat+1.png" width="180" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinBb-9b-Hh3Z9OIiSMFM3ZA4PWJl2gRbrpsiyyYdt8ag-v0nukJ5gaTYvGhvViXKpvjNCCXffZBFN_g1JWvSDG7M3eIRWQF3l3Erz7PnYKaTCFGBRstQNAcc9ioL9XnAsvNVccIrz9P6k/s1600/Chair+Squat+2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinBb-9b-Hh3Z9OIiSMFM3ZA4PWJl2gRbrpsiyyYdt8ag-v0nukJ5gaTYvGhvViXKpvjNCCXffZBFN_g1JWvSDG7M3eIRWQF3l3Erz7PnYKaTCFGBRstQNAcc9ioL9XnAsvNVccIrz9P6k/s320/Chair+Squat+2.png" width="180" /></a></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;">Too
Easy?</b> <b style="mso-bidi-font-weight: normal;">… add overloading one leg.</b></span></h4>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">With arms overhead and palms facing
each other, raise one heel off the ground to the ball of the foot or extend one
leg straight with heel on the floor, overloading opposite leg as if a single
leg squat. With core engaged move hips
back transferring weight into the heel of the overloaded leg. Keep the knee
behind the toes and lower hips. Arms may extend forward for balance or remain
overhead. Press through the heel to return to a standing position. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNmtbeXkoGIuyvYMiRmJdLKYm8ZGUZTBS3tFwDqQhyHzTe37W1aMOhTfG4I3nIcV2urtmmGnnbEMMovcXri3M7x2WmBDZvBE0sk0b6W4OlwH-9ctZ9NfmKTLyDObd7wcp2pXyBosLcOts/s1600/Single+Leg+1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNmtbeXkoGIuyvYMiRmJdLKYm8ZGUZTBS3tFwDqQhyHzTe37W1aMOhTfG4I3nIcV2urtmmGnnbEMMovcXri3M7x2WmBDZvBE0sk0b6W4OlwH-9ctZ9NfmKTLyDObd7wcp2pXyBosLcOts/s320/Single+Leg+1.png" width="180" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_VFYebb4tkUXXTnH6kCW5fmjLouZIu95nP3KcLkLJPMpputlEL81Vw8j_-W_lClT3Y9VSaGgU0M5gfWmT6fkB4GudZDYMxRy9TNJk92TCdsuKZzz8ScLBJEGS-cawTzmmuK_DG-T4dbQ/s1600/Single+Leg+2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_VFYebb4tkUXXTnH6kCW5fmjLouZIu95nP3KcLkLJPMpputlEL81Vw8j_-W_lClT3Y9VSaGgU0M5gfWmT6fkB4GudZDYMxRy9TNJk92TCdsuKZzz8ScLBJEGS-cawTzmmuK_DG-T4dbQ/s320/Single+Leg+2.png" width="180" /></a></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;">Squat
Down & Reach Up Variation</b></span></h4>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Start
by standing with feet parallel and hip to shoulder-width apart. Keep a straight
line from the crown of the head to the tailbone and from shoulder to shoulder.
With core engaged move the hips back transferring weight into the heels. Keep
knees behind the toes and lower hips. Reach fingers down toward the ground.
Fingers may touch the ground for a deeper squat. Press through the heels to
return to standing position. After returning to standing position, raise up on
toes lifting heels off the ground and raising arms overhead for additional balance
challenge and range of motion.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3w6KoYJaIzB-M427Nyw1EfR0zohW-S9bPaLi-OWNihcUTZ8pFcY_2p7Su6emEEP4oBrx_1DlVz2ONz1y6ZW_wrQA0CpLtNx79Zr8ZMUeXkHOXQxAjjJILk0IgzOzqHxqfbtM9NZKDZcA/s1600/Reach+1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3w6KoYJaIzB-M427Nyw1EfR0zohW-S9bPaLi-OWNihcUTZ8pFcY_2p7Su6emEEP4oBrx_1DlVz2ONz1y6ZW_wrQA0CpLtNx79Zr8ZMUeXkHOXQxAjjJILk0IgzOzqHxqfbtM9NZKDZcA/s200/Reach+1.png" width="112" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaJ4rs7mwKMyKl_J_xslp6qBEL1QVSfhyphenhypheniXQhgvf3V2TQPuqoBSO-lO3on6xqfJK4u3eCc0rwBZTL_LiIbrRYCQd3InSIofKZmO9NwD2rbgbSKEMZses2-qr4jHqbHSRHelqanlQQvK8A/s1600/Reach+2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaJ4rs7mwKMyKl_J_xslp6qBEL1QVSfhyphenhypheniXQhgvf3V2TQPuqoBSO-lO3on6xqfJK4u3eCc0rwBZTL_LiIbrRYCQd3InSIofKZmO9NwD2rbgbSKEMZses2-qr4jHqbHSRHelqanlQQvK8A/s200/Reach+2.png" width="112" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8vmryvsX3KOR_Z8XV7y_HWBamc4s_6I7dYXQztCigZ8BEEm3zO2gje4Bwzjl9Guw64QyL6LUX241CfrwkdIJBUDsN9xFGZkxyWesRGD0DXmnUAT9j4wGNSH8dcsMG3E-_c0LuBG9zDLQ/s1600/Reach+3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8vmryvsX3KOR_Z8XV7y_HWBamc4s_6I7dYXQztCigZ8BEEm3zO2gje4Bwzjl9Guw64QyL6LUX241CfrwkdIJBUDsN9xFGZkxyWesRGD0DXmnUAT9j4wGNSH8dcsMG3E-_c0LuBG9zDLQ/s200/Reach+3.png" width="112" /></a></div>
<br />
<span style="font-family: inherit;"> </span><br />
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;">Too
Easy? … add plyometrics</b></span></h4>
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<span style="font-family: inherit;">Start by
standing with feet parallel and hip to shoulder-width apart. Keep a straight
line from the crown of the head to the tailbone and from shoulder to shoulder.
With core engaged move the hips back transferring weight into the heels. Keep
knees behind the toes and lower hips. Reach fingers down toward the ground.
Fingers may touch the ground for a deeper squat. Press through the heels,
raising arms overhead accelerating up adding power to create a jump off the
ground then decelerate, controlling the
landing and easing back into the squat.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr7E5ePSq51sy2dYSBdjCtEjrR9YAlTY5Ql-jnAO88XEYwG-HqGFipcSFVy4-F7Jn46TnR8yr3bD9038MVPvEQGYIIeNo74d-lUsuq7QV79fzyph__2d9pDYtwORNejgPyUTdQgit4C4Y/s1600/Plyo+1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr7E5ePSq51sy2dYSBdjCtEjrR9YAlTY5Ql-jnAO88XEYwG-HqGFipcSFVy4-F7Jn46TnR8yr3bD9038MVPvEQGYIIeNo74d-lUsuq7QV79fzyph__2d9pDYtwORNejgPyUTdQgit4C4Y/s200/Plyo+1.png" width="112" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ-2Jyd-_xSRRkJoWCmBOSZHwg-Vr2sxWqbCJVu6yiVDRAv3poUWHY2RcBPNawO8sn5FL8-Rs5f1DI2N6YmgXEbDY723QzVD_elWTLRrWto4I01AG9xC3PMmsPvlZ-Mlt-8LJrOMo7kLc/s1600/Plyo+2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ-2Jyd-_xSRRkJoWCmBOSZHwg-Vr2sxWqbCJVu6yiVDRAv3poUWHY2RcBPNawO8sn5FL8-Rs5f1DI2N6YmgXEbDY723QzVD_elWTLRrWto4I01AG9xC3PMmsPvlZ-Mlt-8LJrOMo7kLc/s200/Plyo+2.png" width="112" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIkFg85c6urvnZVo0EVxcUdtgTkssh3Bblsh-oBMyujvG85Lb-svi6oG6-LitngQWb9PhWBGq68PJnk7kxjRl-QlyX7LJkkkysyf_uja8-1JwbnHghnoeFR4yie1UkfjOgZH4ACVJBMVA/s1600/Plyo+3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="640" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIkFg85c6urvnZVo0EVxcUdtgTkssh3Bblsh-oBMyujvG85Lb-svi6oG6-LitngQWb9PhWBGq68PJnk7kxjRl-QlyX7LJkkkysyf_uja8-1JwbnHghnoeFR4yie1UkfjOgZH4ACVJBMVA/s200/Plyo+3.png" width="112" /></a></div>
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<i><span style="font-family: inherit;">Blog
post by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Ally Wilson</a>.</span><span style="font-size: 12pt;"><o:p></o:p></span></i></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com8tag:blogger.com,1999:blog-8288277419630413256.post-45413140323535679532020-06-15T09:40:00.000-04:002020-06-15T09:40:18.056-04:00Working from Home: Pandemic Edition Part 2<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx1CdLPtn910c0vrW-ipxkp_MCRwrpfBGR9C6I4xQupITHUi5Ao53shxoqp4uIMhJlYoX059Y8mMOioBSbHtyJ4Tl6II9mrQPHpqfGTbTZJsIG-ziMRcAnIsEg4KgTJipppw-bQTSM444/s1600/Working+from+Home+Pandemic+Edition+Mashpee+Fitness+Blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="699" data-original-width="1600" height="173" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx1CdLPtn910c0vrW-ipxkp_MCRwrpfBGR9C6I4xQupITHUi5Ao53shxoqp4uIMhJlYoX059Y8mMOioBSbHtyJ4Tl6II9mrQPHpqfGTbTZJsIG-ziMRcAnIsEg4KgTJipppw-bQTSM444/s400/Working+from+Home+Pandemic+Edition+Mashpee+Fitness+Blog.JPG" width="400" /></a></div>
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<span style="font-family: inherit;">Many Americans recently saw a change in their daily work routine. With
the current stay-at-home advisory extended, many of us are working or attending
school from home. In a previous blog, we talked about how prolonged sitting can
have negative short-term and long-term effects on the body. We went over
sitting posture at a desk, muscle groups affected by sitting, and the American
College of Sports Medicine’s recommended activity levels. If you have not read
it, go <a href="https://mashpeefitness.blogspot.com/2020/06/working-from-home-pandemic-edition-part.html" target="_blank">check it out</a>! </span></div>
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<span style="font-family: inherit;">In today’s blog post, we will go over a few stretches that
you can do to combat the short-term effects of sitting. Stretches should be
done every 1-2 hours. <o:p></o:p></span></div>
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<span style="font-family: inherit;">Standing Back Extension</span></h4>
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<span style="font-family: inherit;">Stand with your feet about hip-width apart, place hands on your hips. Bend
backwards slightly. Return to starting position. Repeat this 10 times. This
exercise is not for you if you have spondylolisthesis, spondylosis, or nerve
pain/leg pain that worsens with each repetition. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMef9VoWC6Hpu3OTAhEHT8707DNOf5wxeucfLd4fOZ1QzZbGN0wYA1TZa9e7y30sEUkADH8BRWIziARxql7nZzEAH-S8ByKaRxGehPuqF5yKvc0BmuA4IkJ4c0jkgAHufjf198rp-WUwI/s1600/Standing+Back+Ext+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="776" data-original-width="582" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMef9VoWC6Hpu3OTAhEHT8707DNOf5wxeucfLd4fOZ1QzZbGN0wYA1TZa9e7y30sEUkADH8BRWIziARxql7nZzEAH-S8ByKaRxGehPuqF5yKvc0BmuA4IkJ4c0jkgAHufjf198rp-WUwI/s320/Standing+Back+Ext+1.jpg" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOsx8bPWfouBRW6W2obOjKmxkSkjBPT8VMCLQM52sQEGA2-1ghwaibzLwLcH3aL6_Hx2JBVYsYlyPtnYBs8a473IO_TTQ1yjnD4fLiASfq45JPY22dERq9Li7pvxbNaGvVmrthfL04LYk/s1600/Standing+Back+Ext+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="769" data-original-width="577" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOsx8bPWfouBRW6W2obOjKmxkSkjBPT8VMCLQM52sQEGA2-1ghwaibzLwLcH3aL6_Hx2JBVYsYlyPtnYBs8a473IO_TTQ1yjnD4fLiASfq45JPY22dERq9Li7pvxbNaGvVmrthfL04LYk/s320/Standing+Back+Ext+2.jpg" width="240" /></a></div>
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<span style="font-family: inherit;">Burdenko Sitting and Head Turning (Modified)</span></h4>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">Begin sitting on stable chair. Place your hands behind your head,
elbows are up and turned out. Simultaneously stretch your arms out to the sides
as you turn and look to the right. Return to starting position. Repeat on the
left side. Repeat this 10 times on each side. Be careful if you have any
shoulder limitations/injuries, or neck limitations. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxL9s0q718NqEP8IcQ87aZ94x6RfqgYBlVtQEt7wsqRxrvLvA_QuUCASH3W0z4z-odXcL0EnQ9B1mm0ryF0OcbZTOqBegt80aJP1hMTyRrkjk6nZYM0DP8udoiotD7EJUTN37Koc5-8DA/s1600/Burdenko+Sitting+Head+Turn+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="799" data-original-width="599" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxL9s0q718NqEP8IcQ87aZ94x6RfqgYBlVtQEt7wsqRxrvLvA_QuUCASH3W0z4z-odXcL0EnQ9B1mm0ryF0OcbZTOqBegt80aJP1hMTyRrkjk6nZYM0DP8udoiotD7EJUTN37Koc5-8DA/s320/Burdenko+Sitting+Head+Turn+1.jpg" width="239" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHunZ2227cRQbxH1KyI1Hc6H1-ibjd0Cm8Bv6HJAZZ-kawTrklq7Ss9QXVwm_wogU2b0mOYvQ-iDMg_2OT0zkPrhe8hejhy_6QmOwNZqdibv9Hyqr_1HNPkpg1Pmq3TC_pYqKgSil_HMI/s1600/Burdenko+Sitting+Head+Turn+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHunZ2227cRQbxH1KyI1Hc6H1-ibjd0Cm8Bv6HJAZZ-kawTrklq7Ss9QXVwm_wogU2b0mOYvQ-iDMg_2OT0zkPrhe8hejhy_6QmOwNZqdibv9Hyqr_1HNPkpg1Pmq3TC_pYqKgSil_HMI/s320/Burdenko+Sitting+Head+Turn+2.jpg" width="240" /></a></div>
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<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Burdenko Bench On/Off Stretch</span></h4>
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<span style="font-family: inherit;">Start sitting upright in a chair, facing a second chair. Lift one leg
up onto the chair in front of you and reach for it with the opposite hand.
Return to starting position. Repeat on the other leg. Return to starting
position. If you can, lift both legs up simultaneously (back should be
neutral), and reach for your feet with both hands. Repeat 5-10 times each side.
This will stretch your hamstrings. If you have a preferred hamstring stretch,
go ahead and do that instead. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxJXo83hnWSYrsMMfoLbusA7KRvDntqiMZbKsPBVjq4oz8xCn7zBmNK7yQAN-uC3QXNGSesgqmBcBO4Y6INw_lF3pDJJ1zhWzerHJzdyPU0OH_yzEi1f0way2GxOTt0_dCDCxjpR_yt8Y/s1600/Burdenko+OnOff+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="725" data-original-width="508" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxJXo83hnWSYrsMMfoLbusA7KRvDntqiMZbKsPBVjq4oz8xCn7zBmNK7yQAN-uC3QXNGSesgqmBcBO4Y6INw_lF3pDJJ1zhWzerHJzdyPU0OH_yzEi1f0way2GxOTt0_dCDCxjpR_yt8Y/s200/Burdenko+OnOff+1.jpg" width="139" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY99ry8TCf_JWGgRL6wgsiLYSglWSEVJo78UMZwpUA8F0WQIOlXTr8rzkFwB4xY-59KeXF3Z2fbA0G0q4SPIerlEbgpbkE8RZrtDIeeFJgeaKjVaXerW2GmUNaGEHpvSzAnrXz1o7URM8/s1600/Burdenko+OnOff+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="723" data-original-width="475" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY99ry8TCf_JWGgRL6wgsiLYSglWSEVJo78UMZwpUA8F0WQIOlXTr8rzkFwB4xY-59KeXF3Z2fbA0G0q4SPIerlEbgpbkE8RZrtDIeeFJgeaKjVaXerW2GmUNaGEHpvSzAnrXz1o7URM8/s200/Burdenko+OnOff+2.jpg" width="131" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLdAxBG6_dAoi_np4eXfKZQLxYxAIwkytQgkmlIkRH0eL_XXUYjVACp0Eu3fzhCL0WBcDSJf_XmbcAWf9X-AeNK3h7aeep4xLEv3utqegRPdH53V0NU79VWt6bXJlWhKgeplPxZjFGdKo/s1600/Burdenko+OnOff+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="730" data-original-width="447" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLdAxBG6_dAoi_np4eXfKZQLxYxAIwkytQgkmlIkRH0eL_XXUYjVACp0Eu3fzhCL0WBcDSJf_XmbcAWf9X-AeNK3h7aeep4xLEv3utqegRPdH53V0NU79VWt6bXJlWhKgeplPxZjFGdKo/s200/Burdenko+OnOff+3.jpg" width="121" /></a></div>
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<span style="font-family: inherit;"> </span><br />
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Seated Hip Flexor Stretch</span></h4>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">Sit with half your buttocks on the chair, support your self with your
arm. Stretch the leg that is “hanging” off the edge back until you feel a light
stretch along the front of your hip. Hold for 20 seconds. Repeat 3 times on
each side. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOUfbSRe-Pk2s4NOIS824zX6n-c46EOT_rSkZeXpntqYFtWRSgMj27W_1ZoVraMnGedUJ2ntThoe396hkN_IPb7iJcfuxBMmNUWLIjmeEaxPahFWeT16ay6YQBxvEv0VS5jVIkEoO78-s/s1600/Seated+Hip+Flexor.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="786" data-original-width="590" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOUfbSRe-Pk2s4NOIS824zX6n-c46EOT_rSkZeXpntqYFtWRSgMj27W_1ZoVraMnGedUJ2ntThoe396hkN_IPb7iJcfuxBMmNUWLIjmeEaxPahFWeT16ay6YQBxvEv0VS5jVIkEoO78-s/s320/Seated+Hip+Flexor.jpg" width="240" /></a></div>
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<span style="font-family: inherit;">Interested in more exercises related to posture? Check out this blog
post: <a href="https://mashpeefitness.blogspot.com/2015/03/5-quick-exercises-to-help-correct-poor.html">https://mashpeefitness.blogspot.com/2015/03/5-quick-exercises-to-help-correct-poor.html</a><span class="MsoHyperlink"><o:p></o:p></span></span></div>
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<span style="font-family: inherit;"><i><span style="color: #333333;">Blog
post by <a href="https://www.capecodrehab.com/physical-therapists/" target="_blank"><span style="color: #015782; text-decoration-line: none;">Damaris Marques PT DPT</span></a>.</span></i><o:p></o:p></span></div>
<span style="font-family: inherit;"><u1:p></u1:p><o:p></o:p>
</span><div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
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<br /></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: inherit;"><b><span style="font-family: inherit, serif;">About Damaris
Marques PT DPT</span><u1:p></u1:p></b><o:p></o:p></span></div>
<span style="font-family: inherit;"><o:p></o:p>
</span><div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: inherit, serif;"><span style="font-family: inherit;">Damaris
("Dee") joined Cape Cod Rehab in August 2017 after receiving both her
Doctor of Physical Therapy and Bachelor of Science from Springfield College.
She is certified in Part I and Part II of the Burdenko Method and believes in a
patient-therapist partnership where both are working together to meet the
patient's functional goals. Dee is bilingual (English and Brazilian Portuguese)
and lists crocheting as a hobby along with singing and a little dancing when no
one is looking!</span></span><o:p></o:p></div>
<o:p></o:p>Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com1tag:blogger.com,1999:blog-8288277419630413256.post-18059728686343389602020-06-03T08:29:00.003-04:002020-06-03T08:54:27.386-04:00Working from Home: Pandemic Edition Part 1<br />
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<span style="font-family: inherit;">Many Americans recently saw a change in their daily work routine.
With the current stay-at-home advisory extended, many of us are working, or attending
school, from home. We do not know when we will be able to go back to “normal.”
So, for now we find ourselves mostly at home, and if you are anything like me,
you are sitting for most of the day. <o:p></o:p></span></div>
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<span style="font-family: inherit;">While sitting may seem like a harmless activity, it can cause both
short-term and long-term problems. A small research study<sup>1</sup> looked at
the effects of prolonged sitting (2 hours) on the stiffness of the spine, and
found that in university-age men, stiffness of the spine increased after only 1
hour of sitting, whereas in women it varied in the 2 hour window. The reality
is that many of us are sitting for longer than 2 hours. Chronic prolonged
sitting can be detrimental to your long-term health. In a recent study<sup>2</sup>,
researchers found that sitting for long hours (usually 6+ hours) is associated
with all-cause and cardiovascular disease mortality risk in sedentary adults,
but this association is decreased or completely undone when the recommended
levels of weekly moderate/vigorous exercise are met.<o:p></o:p></span></div>
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<span style="font-family: inherit;">What does this tell us? That prolonged sitting today can cause
problems both today and tomorrow. Here are 3 tips to combat the risks
associated with prolonged sitting. <o:p></o:p></span></div>
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<span style="font-family: inherit;">1: Office Ergonomics</span></h4>
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<span style="font-family: inherit;">Some basics: Sit up with your back supported, use a lumbar roll or
a towel roll along the small of your back for support. Elbows should be
approximately 90 degrees, with wrists in a neutral position. Your neck should
be held in a neutral position (ears aligned with your shoulders; shoulders set
back). Ideally, have your monitor set up to eye level. <o:p></o:p></span></div>
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<span style="font-family: inherit;">Knees should be approximately 90 degrees, and feet should rest
comfortably on the ground. Use a phone book (or your pathology book from
college) to adjust the “height” of the floor if you are short like me.<o:p></o:p></span></div>
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<span style="font-family: inherit;">If you are using a laptop, try angling the laptop to help with the
eye level. This is not ideal. <o:p></o:p></span></div>
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<span style="font-family: inherit;">2: Take Stretch Breaks</span></h4>
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<span style="font-family: inherit;">Sitting keeps the hamstrings, hip flexors, chest musculature, and neck
extensors short and tight, while it lengthens and weakens the quadriceps, neck flexors,
and upper back/shoulder blade musculature. Get out of that seated position
every 1-2 hours to stretch out and walk around the house. Some people have
standing desks. If that is you, use that to your advantage. Otherwise, stretch
the chest and squeeze your shoulders back, stretch your hamstrings and your hip
flexors, and do a lap around the house. <o:p></o:p></span></div>
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<span style="font-family: inherit;">In our next blog post about working from home, we will go over
more specific stretches to do at home. <o:p></o:p></span></div>
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<span style="font-family: inherit;">3: Hit the Recommended Activity Levels</span></h4>
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<span style="font-family: inherit;">Regardless of how long you sit for, regular moderate to vigorous
activity is still the best way to combat long term health issues associated
with chronic prolonged sitting.</span></div>
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<span style="font-family: inherit;">For most adults, the America College of Sports Medicine recommends
<b>150-300 minutes of moderate-intensity aerobic activity per week, or 75-150
minutes of vigorous-intensity aerobic activity per week,</b> and <b>2 or more
days per week of strength training of all major muscle groups</b> of the body. <o:p></o:p></span></div>
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<span style="font-family: inherit;">Similarly, older adults should engage in <b>150-300 minutes of
moderate-intensity activity,</b> and this should <b>include a mix</b> of aerobic
training, strength training, and balance training. Older adults should also
take special consideration of any co-occurring conditions. Remember to always
consult with your physician or physical therapist when starting a new exercise
program. <o:p></o:p></span></div>
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<span style="font-family: inherit;">Here are some ideas of aerobic activities: walking around the
neighborhood, hiking along the beautiful trails of Cape Cod, walking on the
beach, a light jog or run outside, body-weight circuit training, bike riding, roller
blading, jumping rope, dancing/aerobic dance to name a few. If you need some
help getting started, or feel most motivated when working with others, check
out our offering of <a href="https://mashpeefitness.com/mashpee-class-schedule/" target="_blank">FitPlan Live VIRTUAL classes</a> at Mashpee Fitness. <o:p></o:p></span></div>
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<span style="font-family: inherit;">I hope you find these tips helpful. Keep an eye out for the next
blog! <o:p></o:p></span></div>
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<span style="font-family: inherit;"><i><span style="color: #333333;">Blog post by <a href="https://www.capecodrehab.com/physical-therapists/" target="_blank"><span style="color: #015782; text-decoration: none;">Damaris Marques
PT DPT</span></a>.<u1:p></u1:p></span></i><span style="color: #333333;"><o:p></o:p></span></span></div>
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<span style="font-family: inherit;"><b>About Damaris
Marques PT DPT<u1:p></u1:p></b><o:p></o:p></span></div>
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<span style="font-family: inherit;">Damaris
("Dee") joined Cape Cod Rehab in August 2017 after receiving both her
Doctor of Physical Therapy and Bachelor of Science from Springfield College.
She is certified in Part I and Part II of the Burdenko Method and believes in a
patient-therapist partnership where both are working together to meet the
patient's functional goals. Dee is bilingual (English and Brazilian Portuguese)
and lists crocheting as a hobby along with singing and a little dancing when no
one is looking!<span style="color: #333333;"><o:p></o:p></span></span></div>
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<span style="font-family: inherit;"><b>References</b><o:p></o:p></span></div>
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<span style="font-family: inherit;">1. Beach TA, Parkinson RJ, Stothart JP, Callaghan JP. Effects of
prolonged sitting on the passive flexion stiffness of the in vivo lumbar spine.
<i>Spine J.</i> 2005 Mar-Apr;5(2):145-54.<o:p></o:p></span></div>
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<span style="font-family: inherit;">2. Stamatakis E, Gale J, Bauman A, Ekelund U, Hamer M, Ding D.
Sitting Time, Physical Activity, and Risk of Mortality in Adults. <i>J Am Coll
Cardiol.</i> 2019 Apr 30;73(16):2062-2072. doi:
10.1016/j.jacc.2019.02.031.<o:p></o:p></span></div>
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<span style="font-family: inherit;">Resources<o:p></o:p></span></div>
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<span style="font-family: inherit;">1. Link to American College of Sports Medicine COVID-19 Tips: <a href="https://www.acsm.org/read-research/newsroom/news-releases/news-detail/2020/03/16/staying-physically-active-during-covid-19-pandemic">https://www.acsm.org/read-research/newsroom/news-releases/news-detail/2020/03/16/staying-physically-active-during-covid-19-pandemic</a><o:p></o:p></span></div>
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<span style="font-family: inherit;">2. Link to the Physical Activity Guidelines for Americans: <a href="https://health.gov/our-work/physical-activity/current-guidelines">https://health.gov/our-work/physical-activity/current-guidelines</a><o:p></o:p></span></div>
<br />Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com1tag:blogger.com,1999:blog-8288277419630413256.post-12475528813785160152020-05-18T13:37:00.000-04:002020-05-18T13:37:35.916-04:00Sand Training Part 1: Ladder Agility Drills<br />
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<span style="font-family: inherit;">Cape Cod offers us some of the
world’s best beaches and with almost 560 miles of coastline we can use these
beaches to take our agility workouts to the next level.</span></div>
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<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">Although research varies, training
on sandy surfaces can have many benefits such as reduced impact during training
on your joint surfaces, increased physical and metabolic demands, and
increasing proprioception (understanding where your body is in time and space).
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<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">It is also important to understand
that due to the unstable surface ground force production changes and
alterations in form may occur. Some research has proven that sprint times have
been shown to actually decrease due to altered running mechanics. It is highly
important to start slow and to maintain proper body alignment if you want to
reap the most benefit from your workout. <o:p></o:p></span></span></div>
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<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">Clients should be primarily
focused on explosiveness and strength of the movements as this is where the
majority of benefits can be gained. With the exercises below, we are going to
focus on Ladder Agility Drills that can improve lower body agility and
explosiveness.<o:p></o:p></span></span></div>
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<h4>
<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">Forward 2 Feet In Each</span></span></h4>
<div class="MsoNormal">
<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">Moving straight through the ladder
quickly get both feet into a box before moving to the next one.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></div>
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<h4>
<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">Lateral 2 Feet In Each</span></span></h4>
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<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">Moving to the right through the ladder
quickly get both feet into a box before moving to the next one. Return back to
the left.<o:p></o:p></span></span></div>
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<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></div>
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<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></div>
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<h4>
<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">Diagonal 2 Feet In, 1 Foot Out
“Icky Shuffle”</span></span></h4>
<div class="MsoNormal">
<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">Start with both feet out of the
ladder to the right, step in with the left foot then the right foot as you cross to
the other side of the ladder, touch the left foot outside of the ladder and
return back touching right foot then left foot back into the ladder. <o:p></o:p></span></span></div>
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<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
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<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></div>
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<h4>
<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">Lateral Step In, Step Outs</span></span></h4>
<div class="MsoNormal">
<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">Leading with the left foot
alternate stepping feet into the ladder and out of the ladder as you move to
the left. Return back to the right leading with the right foot.<o:p></o:p></span></span></div>
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<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
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<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></div>
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<h4>
<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">2 Feet Out, 1 Foot Cross Behind
“Scorpion”</span></span></h4>
<div class="MsoNormal">
<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">Stepping in place take your
outside leg and swing it behind your body and tap the foot inside of the ladder
as you move forward along the outside of the ladder. <o:p></o:p></span></span></div>
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<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
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<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></div>
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<h4>
<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">Single Leg In Outs</span></span></h4>
<div class="MsoNormal">
<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">Starting outside of the ladder on
your left leg, perform single leg hop in and out of the ladder as you move forward. Return
back on the right leg. <o:p></o:p></span></span></div>
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<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></div>
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<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></div>
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<br /></div>
<h4>
<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">Single Leg Hop & Squat</span></span></h4>
<div class="MsoNormal">
<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">Alternate performing a single leg hop
into the ladder to hopping onto both feet outside of the ladder and performing
a squat, return back into the ladder on the opposite leg. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></div>
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<div align="right" class="MsoNormal" style="text-align: right;">
<i><span lang="EN" style="line-height: 115%;"><span style="font-family: inherit;">Blog post by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Craig Moody</a>.</span></span></i></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com0tag:blogger.com,1999:blog-8288277419630413256.post-61725039665599289312020-05-13T10:10:00.000-04:002020-05-13T10:10:44.786-04:00Top 3 Yoga Stretches for Tight Hips<div class="separator" style="clear: both; text-align: center;">
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<br /></div>
<div class="MsoNormalCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
If you
are like me, someone who enjoys exercising on a regularly, if not on a daily
basis, you may discover that you often feel tightness in your hips, hamstrings,
and hip flexors. Even if you do not
exercise consistently, maybe you have a job that requires sitting, bending, or
kneeling often, you are also subject to feeling stress in the central area of
your body. These muscles, these forever
active muscles, are too often the cause of several ailments and set-backs to
living an active and healthy life. <o:p></o:p></div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
Going
back to my exercising counterparts, the tightness you may experience in the
upper section of your legs, lower back and abdomen areas, may lead to your not
performing as well as you could with more flexible hips.<span style="mso-spacerun: yes;"> </span>Because our hamstrings, major glutes and hip
flexors tend to work in unison during activity it is extremely important that
you take the time to tend to these areas with intention to keep them healthy,
long-lasting and able to perform on the ready.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
Each
person may carry a lot of emotional stress in their hips.<span style="mso-spacerun: yes;"> </span>Think about it. When we are sad, frustrated,
or just feel ‘blah’ we tend to slump, slouch, sit or lay in awkward positions
that place high demands on the areas of focus here.<span style="mso-spacerun: yes;"> </span>Our low back curves excessively because we
forget about keeping it even.<span style="mso-spacerun: yes;"> </span>Our
shoulders slouch forward as we forget to keep them back.<span style="mso-spacerun: yes;"> </span>Our hips, well forget about it.<span style="mso-spacerun: yes;"> </span>Our hips take on the demand of our torso
weight in these unaligned positions.<span style="mso-spacerun: yes;">
</span>This is how emotions cause stress on our body.<span style="mso-spacerun: yes;"> </span>Emotions cause us to misalign our bodies or,
on the more positive side, keep our bodies upright and in good form.<span style="mso-spacerun: yes;"> </span>Everything we do impacts our hips.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
There are
3 exercises that you can do at home that will help any person, athlete or not,
keep hips strong, flexible, and ready to take on the excessive demands of life
so that injuries may be prevented, thwarted by the habit of maintaining good
posture naturally, even during times we forget about our alignment.<span style="mso-spacerun: yes;"> </span>We need to build muscle memory and these 3
exercises, added into your life regularly will help.<o:p></o:p></div>
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<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Child’s Pose</h4>
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<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
This relaxing posture is designed to
stretch your hips, lower back and upper parts of the back of your legs.<span style="mso-spacerun: yes;"> </span>Child’s Pose also, depending on the version
of the pose, may help lengthen your side body and open your shoulders (when
arms are extended out in front).<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="mso-spacerun: yes;"><br /></span></div>
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</div>
<ul>
<li><b style="mso-bidi-font-weight: normal;">First</b>, come down onto your knees.<span style="mso-spacerun: yes;"> </span>(If you have knee problems, place pillows
underneath or perform this exercise lying on your back instead.<span style="mso-spacerun: yes;"> </span>Just follow the same instructions).<span style="mso-spacerun: yes;"> </span>Move your knees outward until they are a bit
wider than your hips.<span style="mso-spacerun: yes;"> </span></li>
<li><b style="mso-bidi-font-weight: normal;">Next</b>, bring your BIG toes together.<span style="mso-spacerun: yes;"> </span>This creates a base for your hips to sit back
into, as well as ensure you stretch the appropriate muscles.<span style="mso-spacerun: yes;"> </span></li>
<li><b style="mso-bidi-font-weight: normal;">After
this</b>, sit your hips back, toward your
heels.<span style="mso-spacerun: yes;"> </span>Some may be able to touch hips to
heels while others may not.<span style="mso-spacerun: yes;"> </span>It isn’t
important to get your hips all the way down to your heels.<span style="mso-spacerun: yes;"> </span>What is important is knowing your body’s
limits and respecting them.</li>
<li><b style="mso-bidi-font-weight: normal;">Lastly</b>, once your find a comfortable placement for your
hips, lean your torso forward, over your thighs.<span style="mso-spacerun: yes;"> </span>The goal is not to get your torso all the way
down to the floor.<span style="mso-spacerun: yes;"> </span>In fact, if you are a
beginner to this pose you most likely will not be able.<span style="mso-spacerun: yes;"> </span>The goal is, however, to relax and try to
keep your spine nice and long (no bending the spine).<span style="mso-spacerun: yes;"> </span>To accomplish this, either come onto your
forearms with your elbows under your wrist, or place a pillow or block beneath
your forehead as you keep your chin slightly tucked to your chest.<span style="mso-spacerun: yes;"> </span>Keeping your spine long will help you get a
deeper stretch through your hips, glutes, low back and beyond.</li>
<li><b style="mso-bidi-font-weight: normal;">Variations</b>: Extend your arms our in-front of you with palms
facing down to open shoulders, or bring your arms to your sides and truly relax
into the posture.<span style="mso-spacerun: yes;"> </span>Stay here for 3-5 minutes. </li>
</ul>
<br />
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Wide-legged
Forward Bend</h4>
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<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
This is one of my favorite stretches
because there are so many variations that help open those tight muscles even
more.<o:p></o:p></div>
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<br /></div>
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</div>
<ul>
<li><b style="mso-bidi-font-weight: normal;">First</b>, step your feet out to the sides of your body, nice
and wide.<span style="mso-spacerun: yes;"> </span>Be sure not to step out so wide
that you cannot keep your balance.<span style="mso-spacerun: yes;"> </span>Keep
your toes facing forward, pressing the outside of your feet down into the
floor.<span style="mso-spacerun: yes;"> </span>Squeeze your thigh muscles to
keep your legs strong.</li>
<li><b style="mso-bidi-font-weight: normal;">Next</b>, standing with wide legs, tuck your pelvic bone by
drawing your navel into your spine, sending your buttocks flesh downward to
help flatten your lower back, protecting it from bending.</li>
<li><b style="mso-bidi-font-weight: normal;">Moving
on</b>, squeeze your shoulder-blades into
one another so that your chest pushes forward.<span style="mso-spacerun: yes;">
</span>Now you are ready to bend.</li>
<li><b style="mso-bidi-font-weight: normal;">From
here</b>, keeping your spine long, lean
your torso forward, bending at your hips and not your waist.<span style="mso-spacerun: yes;"> </span>Bring your torso down until parallel to the
floor if possible.<span style="mso-spacerun: yes;"> </span>(If not, only bend
down to where you can keep a long spine and stay there.<span style="mso-spacerun: yes;"> </span>Over time your muscles will stretch and you
will be able to be parallel to the floor.<span style="mso-spacerun: yes;">
</span>Don’t rush this process as it may lead to straining the muscles).<span style="mso-spacerun: yes;"> </span></li>
<li><b style="mso-bidi-font-weight: normal;">Remember</b> to keep pressing into the outside of your feet while
you bend forward. </li>
<li><b style="mso-bidi-font-weight: normal;">Lastly</b>, if you are parallel to the floor, stay here for
30-seconds before slowly coming back upward to stand.<span style="mso-spacerun: yes;"> </span>Keep your spine nice and long to get maximum
benefit.<span style="mso-spacerun: yes;"> </span>Repeat this slowly 5-10 times,
remembering to pull shoulder blades into the spine while keeping pelvic bone
tilted. </li>
</ul>
<br />
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Frog Pose</h4>
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<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
This is one of those stretches that you
love to hate, hate to love, though the benefits of Frog Pose are absolutely
wonderful for your tight hips.<span style="mso-spacerun: yes;"> </span>You will
want to give yourself enough time to really sit in this stretch for at least
3-minutes, gradually increasing to 5, 7, or even 10-minutes.<span style="mso-spacerun: yes;"> </span>Frog Pose should be the last stretch you do
if you are following this series of stretches.<span style="mso-spacerun: yes;">
</span>This is not a comfortable stretch at first.<span style="mso-spacerun: yes;"> </span>However, if you are willing to sit in this
stretch you will find that the deep muscles of your hips will want to open and
stretch, creating space in your hip joints.<span style="mso-spacerun: yes;">
</span>I encourage all of my students to focus on steady breathing through the
stretch to keep your mind off of the discomfort this may cause.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="mso-spacerun: yes;"><br /></span></div>
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<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_i_8RmyCdb_Vq-dkVGQ-YzG8cSwUE4sh7tyHL_pryEFPANX_U9W0i59IuyBPd7KlvSW12CkOrAsr1RfSNXj6mHQsHTfsfJh36QF1aOMT49_JUyz9PIxG38k8N8e1f0ZBLjQixctmr96g/s1600/Frog+pose+2+Mashpee+Fitness+blog.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="629" data-original-width="498" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_i_8RmyCdb_Vq-dkVGQ-YzG8cSwUE4sh7tyHL_pryEFPANX_U9W0i59IuyBPd7KlvSW12CkOrAsr1RfSNXj6mHQsHTfsfJh36QF1aOMT49_JUyz9PIxG38k8N8e1f0ZBLjQixctmr96g/s320/Frog+pose+2+Mashpee+Fitness+blog.jpg" width="252" /></a>
<li><b>To begin</b> Frog Pose you will need to come onto all 4s on the
floor.<span style="mso-spacerun: yes;"> </span>For those with knee issues I
recommend placing padding or pillows under your knees.<span style="mso-spacerun: yes;"> </span>You will NOT be directly on your kneecaps but
you will be on the medial (inside) part of the knee.</li>
<li><b>Start</b> with your hips directly over your
knees.<span style="mso-spacerun: yes;"> </span>Come onto your forearms, shoulder
directly over elbows.<span style="mso-spacerun: yes;"> </span></li>
<li><b>Make sure</b> your feet are turned outward with your heels in-line
with your knees.<span style="mso-spacerun: yes;"> </span>Your legs create two 90
degree angles (hips/knees & lower knees/turned out toes).<span style="mso-spacerun: yes;"> </span></li>
<li><b>Slowly move</b> your knees outward,
maintaining alignment with your hips.<span style="mso-spacerun: yes;">
</span>Your knees should move directly out to the sides, not forward or back.<span style="mso-spacerun: yes;"> </span>Check to be sure you are maintaining two 90
degree angles in your legs. </li>
<li>As you move your knees outward, draw
your navel (belly button) up toward your spine slightly to keep your lower back
from sagging too much.</li>
<li><b>Lastly,</b> once you have moved your knees out as wide as you
can, knowing this in and of itself may become uncomfortable for you at first as
you stretch the inner part of your upper legs, slowly shift your torso and hips
slightly back between your legs just to break the plane, causing your hips to
be back further than your knees.<span style="mso-spacerun: yes;"> </span>(!!Be
sure not to sit your hips back too far.<span style="mso-spacerun: yes;">
</span>This is only a slight movement back).<span style="mso-spacerun: yes;">
</span>Once here, stay as long as you can.<span style="mso-spacerun: yes;">
</span>Just don’t forget to breathe!</li>
</ul>
<o:p></o:p><br />
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<o:p></o:p></div>
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<o:p></o:p></div>
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<o:p></o:p></div>
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<o:p></o:p></div>
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When performed correctly, each of these
stretches has great potential to help you open your hips, relieving stress in
tight muscles around the middle-section of your body, thus allowing you to
continue move forward with your life, your exercise program, or whatever it is
that keeps you going.<span style="mso-spacerun: yes;"> </span>As with any
exercise or stretch, if you experience pain in the joints or tearing than back
out of the position until the sensation is gone.<span style="mso-spacerun: yes;"> </span>Let this be your starting position and grow
from there.<span style="mso-spacerun: yes;"> </span>I encourage you to try these
at least once each week, maybe more.<span style="mso-spacerun: yes;">
</span>Over time the benefits begin to reveal themselves as you feel looser in
your movements, less tightness and more mobility.<span style="mso-spacerun: yes;"> </span>Enjoy!<o:p></o:p></div>
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<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<i>Blog
post by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Jami Woods</a>.<span style="font-size: 12pt;"><o:p></o:p></span></i></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com4tag:blogger.com,1999:blog-8288277419630413256.post-40141482553714595742020-05-11T11:07:00.001-04:002020-05-11T11:07:39.615-04:00The Benefits of a Superset Workout<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUxwHce-xNWEI5r5j7kUOZ6LPHFBGu1TOqgMyqezt5tZFmRmJ8kDi3UFQW9OhOTopH6ilt9OOvuOHMKTTwCF8p4iz3jbZTcPpjjdL6lkuXv9FvOu5WJHsRhFgS_0xBXQfL1majyR1GTa4/s1600/Superset+workout+Mashpee+Fitness+blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="698" data-original-width="1600" height="173" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUxwHce-xNWEI5r5j7kUOZ6LPHFBGu1TOqgMyqezt5tZFmRmJ8kDi3UFQW9OhOTopH6ilt9OOvuOHMKTTwCF8p4iz3jbZTcPpjjdL6lkuXv9FvOu5WJHsRhFgS_0xBXQfL1majyR1GTa4/s400/Superset+workout+Mashpee+Fitness+blog.JPG" width="400" /></a></div>
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<span style="font-family: inherit;"><b><br /></b></span></div>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><b>What</b> <b>Is a Superset
Workout?<o:p></o:p></b></span></h4>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">A Superset workout is comprised of two
exercises combined into one full set with no rest in-between. <o:p></o:p></span></div>
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<br /></div>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;">The
Benefits of a Superset Workout</span></b></h4>
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<span style="font-family: inherit;">Supersets may provide a metabolic
benefit. Researchers have found that participants performing supersets had a
higher total energy expenditure compared to the participants who did not
perform supersets. Additionally, post-exercise oxygen consumption and blood
lactate levels were higher post-workout in the superset group, which suggests
these subjects to have longer elevated energy expenditure meaning they will
burn calories longer. Moving more in less time with less rest will often equate
to increased energy expenditure by increasing heartrate and workout intensity.</span><br /><br /><div>
Supersets can help keep your workouts
shorter. Most of the studies on supersets are “super small” but according to a
study published in <i style="font-family: inherit;">The European Journal
Of Applied Physiology</i><span style="font-family: inherit;"> supersets can cut down on training time without
losing effectiveness and doing supersets of the same muscles led to a greater
muscular effort and strength gain than working different muscle groups, per a </span><i style="font-family: inherit;">Journal Of Strength And Conditioning
Research</i><span style="font-family: inherit;"> study.</span><br /></div>
<div>
<br /></div>
<div>
Supersets can create an increased
hypertrophy by providing an additional stimulus for muscle growth that single
sets may not do.<br /><br />
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<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;">Different
Types of Superset Workouts</span></b></h4>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">Things to consider when putting
exercises together for supersets are the amount of weight and repetitions used
as well as the exercises selected depending on goals.<o:p></o:p></span></div>
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<u><span style="font-family: inherit;">Antagonist /Opposite Muscle Group
Sets<o:p></o:p></span></u></div>
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<span style="font-family: inherit;">Possibly the most common form of
supersetting is agonist antagonist style training. This is the combination of
two exercises that utilize opposing muscle groups. For example, you will pair a
push with a pull exercise to work your anterior/posterior muscles in opposition.
Another example would be a bicep curl followed by a tricep extension. An
advantage to adding these to your workouts is that your muscles will recover
faster in between sets. When one muscle group is being contracted (shortened)
the opposite muscle relaxes (lengthens), reducing the need for a break or rest
time between exercises. <o:p></o:p></span></div>
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<br /></div>
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<u><span style="font-family: inherit;">Agonist/Same or Simular Muscle Group
Sets <o:p></o:p></span></u></div>
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<span style="font-family: inherit;">This is where both exercises work the
same muscle groups. For example a push-up uses pectorals and triceps followed
by a tricep extension or chest fly. This is great for adding intensity and
volume to a workout as well as focusing on particular muscle groups. It is the
most demanding type of superset. This type of superset may also be called
compound sets.<o:p></o:p></span></div>
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<br /></div>
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<u><span style="font-family: inherit;">Unrelated Muscle Group Sets <o:p></o:p></span></u></div>
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<span style="font-family: inherit;">This is where the two exercises use totally
different muscle groups. <span style="mso-spacerun: yes;"> </span>Exercises may
alternate a lower body exercise followed by an upper body exercise. An example
of this would be Squats followed by Lat Pulldowns. The primary advantage of
this type of superset is that there is no loss of strength in going from one
exercise to the other. The muscle group rests while to are doing a completely
different muscle group. <o:p></o:p></span></div>
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<i><span style="font-family: inherit;">Blog
post by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Ally Wilson</a>.</span></i></div>
</div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com0tag:blogger.com,1999:blog-8288277419630413256.post-79234796924508370562020-05-06T09:31:00.000-04:002020-05-06T09:31:46.953-04:00Fighting Falls: Changing Risk Factors<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh4X9Een9-GqiSztOsjBprio-JBG3Hj_U2oP_0ezDEBd6cG6glauawKvpI8U0DkMmv-pIDAPE4-1DSS8dYtiDSnQiNFzmth50A6qIfeL3nmwcmbJuGqR_mqg40HmfAkViy3Si0SmDiRX4/s1600/Fighting+Falls+Changing+Risk+Factors+Mashpee+Fitness+Blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="546" data-original-width="1600" height="136" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh4X9Een9-GqiSztOsjBprio-JBG3Hj_U2oP_0ezDEBd6cG6glauawKvpI8U0DkMmv-pIDAPE4-1DSS8dYtiDSnQiNFzmth50A6qIfeL3nmwcmbJuGqR_mqg40HmfAkViy3Si0SmDiRX4/s400/Fighting+Falls+Changing+Risk+Factors+Mashpee+Fitness+Blog.JPG" width="400" /></a></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">Let’s talk about falls. The World Health Organization defines
falls as “an event which results in a person coming to rest inadvertently on
the ground or floor or other lower level.”<sup>1</sup> With that definition in
mind, did you know that 1 in 4 adults in the United States will sustain a fall
in a given year?<sup>2</sup> In 2010, the United States spent approximately 111
billion US dollars addressing fall-related deaths, treatments, or
hospitalizations in emergency departments.<sup>3</sup> While falls can occur at
any age, certain factors can increase your risk of falling. Some of you reading
this may have never experienced a life-altering fall. Some of you have. But I
am sure that everyone reading this knows an adult who has fallen. <o:p></o:p></span></div>
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<span style="font-family: inherit;">As I mentioned before, there are factors that will increase your
risk of falling. Some of those, like sex and age, cannot be changed. Other
factors, like the home environment and activity level, can be changed. So if
you are concerned about falling, or you are concerned of a loved one falling,
read on to learn 4 things that can be done today to reduce the risk of falling.<o:p></o:p></span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<br /></div>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><b>Change your Home Environment</b></span></h4>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">The first and easiest thing you can do is “fall-proof” your home. <o:p></o:p></span></div>
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<ul>
<li><span style="font-family: inherit;">Have clear pathways to prevent tripping over loose items or
electric cords on the ground.</span></li>
<li>Mark thresholds and steps with a contrasting color so you can see
where the floor level changes.</li>
<li>Get rid of rugs or secure them.</li>
<li>Wear shoes in the house (instead of slippers/socks).</li>
<li>Put non-slip mats in the shower/bathroom. <span style="font-family: inherit;"> </span></li>
<li>Make use of night lights, especially if you make trips to the
bathroom at night and need to navigate a dark room or hallway.</li>
<li>If you can, install grab bars in the bathroom</li>
</ul>
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<span style="font-family: inherit;"><b><br /></b></span></h4>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><b>Get Active</b></span></h4>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">Enroll
in an exercise program that is right for you. Muscle weakness and poor posture
increase your fall risk. While changes to your muscles, bones, and joints are a
normal part of ageing, <i>falling is NOT.</i> Regular physical activity will
help combat these changes associated with ageing. If you do not know where to
start, start right here with <a href="https://mashpeefitness.com/mashpee-class-schedule/" target="_blank">Mashpee Fitness </a>and Barnstable Fitness. We have plenty
of virtual classes that have been carefully catered by our excellent trainers.
Special mentions: Tai Chi with Ally, Chair Exercises with Erin, Burdenko
Balance with Eric, Chair Stretch with Craig, and Flexibility/Mobility with Jami.
Local senior centers also tend to offer balance and exercise classes. <o:p></o:p></span></div>
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</div>
<ul>
<li><span style="font-family: inherit;">Tai Chi classes are excellent for posture, balance, and joint
mobility</span></li>
<li>Yoga or a stretching class can improve flexibility and balance</li>
<li>Strength/weight training will increase bone density and combat
osteoporosis</li>
<li>Specific Balance classes and programs will lead you into balance
exercises coupled with falls-related education and falls prevention tips.</li>
</ul>
<br />
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><b>Review your Medications</b></span></h4>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">Polypharmacy is when you take multiple medications, usually 4 or more, and this
can increase your risk of falling. TAKE YOUR MEDICATION AS PRESCRIBED but go
over your medications, including over-the-counter and supplements, with your
pharmacist or your primary care doctor if you are experiencing side-effects
related to dizziness/light headedness. Ask your healthcare provider if all your
medications are necessary and up-to-date. <o:p></o:p></span></div>
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<br /></div>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><b>Schedule an Eye Exam</b></span></h4>
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<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Get your eyes checked regularly. The older we get, the more our bodies rely on
its visual input to make balance-related decisions. Our bodies rely on
information from our eyes for visual acuity, peripheral vision, depth perception,
determine incoming/moving objects, and even perceiving changes to surface
textures. <o:p></o:p></span></div>
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<br /></div>
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<i><span style="font-family: inherit;">Blog post by <a href="https://www.capecodrehab.com/physical-therapists/" target="_blank">Damaris Marques PT DPT</a>.<o:p></o:p></span></i></div>
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<br /></div>
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<span style="font-family: inherit;"><b><span lang="FR"><br /></span></b></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><b><span lang="FR">About </span></b><b>Damaris Marques PT DPT<o:p></o:p></b></span></div>
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<span style="font-family: inherit;">Damaris
("Dee") joined Cape Cod Rehab in August 2017 after receiving both her
Doctor of Physical Therapy and Bachelor of Science from Springfield College.
She is certified in Part I and Part II of the Burdenko Method and believes in a
patient-therapist partnership where both are working together to meet the
patient's functional goals. Dee is bilingual (English and Brazilian Portuguese)
and lists crocheting as a hobby along with singing and a little dancing when no
one is looking!<o:p></o:p></span></div>
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<br /></div>
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<b><span lang="FR"><span style="font-family: inherit;">References<o:p></o:p></span></span></b></div>
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<span style="font-family: inherit;"><span lang="FR">1. </span><a href="https://www.who.int/en/news-room/fact-sheets/detail/falls"><span lang="FR" style="mso-ansi-language: FR;">https://www.who.int/en/news-room/fact-sheets/detail/falls</span></a><span lang="FR"><o:p></o:p></span></span></div>
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<span style="font-family: inherit;"><span lang="FR">2. </span><a href="https://www.ncoa.org/healthy-aging/falls-prevention/"><span lang="FR" style="mso-ansi-language: FR;">https://www.ncoa.org/healthy-aging/falls-prevention/</span></a><span lang="FR"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">3. <span style="background: white;">Verma SK, Willetts
JL, Corns HL, Marucci-Wellman HR, Lombardi DA, Courtney TK. Falls and
Fall-Related Injuries among Community-Dwelling Adults in the United
States. <i>PLoS One</i>. 2016;11(3):e0150939. Published 2016 Mar 15.
doi:10.1371/journal.pone.0150939</span></span></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com3tag:blogger.com,1999:blog-8288277419630413256.post-15815461394897267442020-05-04T10:14:00.000-04:002020-05-04T10:15:00.534-04:00S U G A R<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih5mW8UxJIFmRS7XeDTOrUu62879YQ-MaHk3W3muDUmmln280fREw6zRN2tWNaIMpI_hwRIaEucQzv-hflTjE-QBwteTiU9TeEV4g_EpaeskRY4OTZg1YCb1XCZUOrkhLB8kvRsWu8NCI/s1600/Sugar+Mashpee+Fitness+Blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black;"><img border="0" data-original-height="638" data-original-width="1600" height="158" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih5mW8UxJIFmRS7XeDTOrUu62879YQ-MaHk3W3muDUmmln280fREw6zRN2tWNaIMpI_hwRIaEucQzv-hflTjE-QBwteTiU9TeEV4g_EpaeskRY4OTZg1YCb1XCZUOrkhLB8kvRsWu8NCI/s400/Sugar+Mashpee+Fitness+Blog.JPG" width="400" /></span></a></div>
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<b><span style="font-family: inherit;"><br /></span></b></div>
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<b><span style="font-family: inherit;">There are two types of dietary sugar:<sup>3<o:p></o:p></sup></span></b></div>
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<ul>
<li><span style="font-family: inherit;">Naturally occurring sugars </span></li>
<ul>
<li><span style="font-family: inherit;">Found naturally in foods such as
fruit (fructose) and milk (lactose)</span></li>
</ul>
<li><span style="font-family: inherit;">Added sugars </span></li>
<ul>
<li><span style="font-family: inherit;">This includes any sugars or
caloric sweeteners that are added to beverages or foods during processing or
preparation. Added sugars and sweeteners can include natural sugars such as
white sugar, brown sugar, and honey. They can also contain chemically
manufactured sweeteners, such as high fructose corn syrup.</span></li>
</ul>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgknd7V58abMtpnq6r2SInrMr5CGEGYWcjrgKv4Phg2-Yv3nUfXePDazT-wH0v4ASuS7FaJvA7CvXTnyWENzeILp379JwZ8_LV1EWOpAwpv8EdBCejOhIq8hxsTFp3hiNMdz2gWB8GULVc/s1600/Sugar+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgknd7V58abMtpnq6r2SInrMr5CGEGYWcjrgKv4Phg2-Yv3nUfXePDazT-wH0v4ASuS7FaJvA7CvXTnyWENzeILp379JwZ8_LV1EWOpAwpv8EdBCejOhIq8hxsTFp3hiNMdz2gWB8GULVc/s1600/Sugar+1.jpg" /></a></div>
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<b><span style="font-family: inherit;">Where added sugar is hiding:<sup>3<o:p></o:p></sup></span></b></div>
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<span style="font-family: inherit;">Nutrition facts panels of food
doesn’t make it easy to distinguish how much added sugar is in product. The
line for “sugars” includes both natural and added sugars. Products that contain
milk or fruit will contain some natural sugar (lactose or fructose). Reading
the list of ingredients on a processed food’s label can tell you if it contains
added sugars, but not the exact amount.<o:p></o:p></span></div>
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<b><span style="font-family: inherit;">Names for added sugar:<sup>2,3<o:p></o:p></sup></span></b></div>
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<ul>
<li><span style="font-family: inherit;">Brown sugar</span></li>
<li>Corn sweetener</li>
<li>Corn syrup</li>
<li>Fruit juice concentrates</li>
<li>High-fructose corn syrup</li>
<li>Honey</li>
<li>Invert sugar</li>
<li>Malt sugar</li>
<li>Molasses</li>
<li>Raw sugar</li>
<li>Sugar</li>
<li>Sugar molecules ending in “ose”
(dextrose, fructose, glucose, lactose, maltose, sucrose)</li>
<li>Syrup</li>
</ul>
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<b><span style="font-family: inherit;">How much is too much:<sup>2,3<o:p></o:p></sup></span></b></div>
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<span style="font-family: inherit;">According to the American Heart
Association, men should consume no more than 9 teaspoons or 36 grams of added
sugar per day, and women should consume no more than 6 teaspoons or 21 grams.
For reference a 12oz can of Coke has 44 grams of sugar or 12 teaspoons. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkm1Wtb1KJT4dDsFNb4irDSXsi06gznLrTI1CO6dT-qtARjZYdrdUkaJ2CcdDeoDjDFVum2IXPZwh5vhZawkq4Yi38tAqbZ4MAY9zs-tAXfXPelg_qrJZWY8THEBP_1jXyRXQOLKyPrnw/s1600/Sugar+3.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="194" data-original-width="259" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkm1Wtb1KJT4dDsFNb4irDSXsi06gznLrTI1CO6dT-qtARjZYdrdUkaJ2CcdDeoDjDFVum2IXPZwh5vhZawkq4Yi38tAqbZ4MAY9zs-tAXfXPelg_qrJZWY8THEBP_1jXyRXQOLKyPrnw/s1600/Sugar+3.jpg" /></a><o:p><span style="font-family: inherit;"> </span></o:p></div>
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<b><span style="font-family: inherit;">Benefits of Naturally Occurring
Sugars:<sup>2<o:p></o:p></sup></span></b></div>
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<span style="font-family: inherit;">Most naturally occurring sugars
are found in fruits and vegetables, these plants have high amounts of fiber,
essential minerals, and antioxidants. The body digests these foods more slowly,
so the sugar offers a steady supply of energy to the cells. A high intake of
fruits and vegetables has been shown to reduce the risk of chronic disease such
as diabetes, heart disease, and some cancers.<o:p></o:p></span></div>
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<o:p><span style="font-family: inherit;"><br /></span></o:p></div>
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<b><span style="font-family: inherit;">Tips to Decrease Your Added
Sugars:<sup>1<o:p></o:p></sup></span></b></div>
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<ul>
<li><span style="font-family: inherit;">Choose water, unsweetened tea or
coffee instead of soda or sweetened beverages</span></li>
<li>Choose fruit as a naturally sweet
dessert or snack instead of foods with added sugars</li>
<li>Choose packaged foods that have
less or no added sugars such as plain yogurt, unsweetened applesauce, or frozen
fruit with no added sugar or syrup</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0d7VSKY_-ZzNNj0r-EKJR-OYa5z8bg11xIrAefd00sFoDdlmBTlJnDuEe5UytcFAZnRUeSGCkw0GYJ2zosp4pcCbjRJDM4nJbeGlaSlFMgSLU4RME0_t1H9c_TXRmZfw4mFnapIthsZA/s1600/Sugar+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="142" data-original-width="355" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0d7VSKY_-ZzNNj0r-EKJR-OYa5z8bg11xIrAefd00sFoDdlmBTlJnDuEe5UytcFAZnRUeSGCkw0GYJ2zosp4pcCbjRJDM4nJbeGlaSlFMgSLU4RME0_t1H9c_TXRmZfw4mFnapIthsZA/s400/Sugar+4.jpg" width="400" /></a></div>
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<i><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-themecolor: text1;"><span style="font-family: inherit;"><br /></span></span></i></div>
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<i><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-themecolor: text1;"><span style="font-family: inherit;">Blog post by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Erin Womboldt</a>.<o:p></o:p></span></span></i></div>
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<span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-themecolor: text1;"><span style="font-family: inherit;"><b>References</b></span></span></div>
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<span style="background-color: white;">1</span><span style="background-color: white; font-family: inherit;">. Added Sugars. (n.d.). Retrieved from
<a href="https://www.choosemyplate.gov/eathealthy/added-sugars">https://www.choosemyplate.gov/eathealthy/added-sugars</a></span></div>
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<span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="font-family: inherit;">2. Harvard Health Publishing. (n.d.). The sweet
danger of sugar. Retrieved from
<a href="https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar">https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar</a><o:p></o:p></span></span></div>
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<span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><span style="font-family: inherit;">3. Sugar 101. (n.d.). Retrieved from <a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugar-101">https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugar-101</a></span></span></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com1tag:blogger.com,1999:blog-8288277419630413256.post-10392396004368861902020-04-29T10:29:00.000-04:002020-04-29T10:29:30.360-04:00The Importance of Sleep for both Mental and Physical Health<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8hOGOSbtqcUp1mYDRtQGnpGJTa60bYNhp6yPoYLV4vJvEn3mrRo8dom2QlMlngfBP2k4Iq3hgOiCHWarNd9H3KRCXIp3341M5S0vxG3Wg4Ks3X1AxybVR8KVXli8aQ9nHQwn7VF9QJ8c/s1600/Importance+of+Sleep+Mashpee+Fitness+Blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="786" data-original-width="1600" height="196" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8hOGOSbtqcUp1mYDRtQGnpGJTa60bYNhp6yPoYLV4vJvEn3mrRo8dom2QlMlngfBP2k4Iq3hgOiCHWarNd9H3KRCXIp3341M5S0vxG3Wg4Ks3X1AxybVR8KVXli8aQ9nHQwn7VF9QJ8c/s400/Importance+of+Sleep+Mashpee+Fitness+Blog.JPG" width="400" /></a></div>
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<span style="font-family: inherit;">We spend, on average, one third of our
lives sleeping. Given the fact we spend so much time doing it, we should
recognize the importance it holds in our lives. Sleep is an integral component
of our mental and physical health.
Learning to sleep well will produce benefits in these realms of our
lives. <o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;">Physical
Effects</span></b></h4>
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<span style="font-family: inherit;">The average person should be getting 7-8
hours of sleep each day. A lack of sleep can suppress the amount of growth
hormone released from the brain, which is essential for building and
maintaining tissue in the body. Optimal physical growth and maintenance can
never be achieved without a healthy amount of sleep. Also during sleep, heart
and blood vessels are repaired. Sleep deprivation can therefore be connected to
heart disease, stroke, diabetes and many more serious physical issues. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;">Mental
Effects</span></b></h4>
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<span style="font-family: inherit;">Sleep deprivation affects mental health
as much as physical health. It reduces the awareness and functional capacity of
humans, which can cause many dangers to not only one’s self but to others. It
affects clarity of thought, memory, and general functionality throughout the
day. Sleep deprivation also contributes to a lack of emotional regulation. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;">Tips
to help you sleep better:</span></b></h4>
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<ul>
<li><span style="font-family: inherit;">There are many potential factors that
can prevent a good night’s sleep, but high stress is one of the leading causes
of sleep deprivation. One way to combat this stress is exercise. Exercise also
promotes sleep by increasing adenosine production.</span></li>
<li>Another way to combat stress is creating
a relaxing nightly routine. Some people benefit from stretching or reading a
book before bed to help their mind and body relax.</li>
<li>Try to keep away from blight light
sources, such as laptops, for at least two hours before sleeping. Blue light
disrupts the production of melatonin, which is the chemical responsible for
making you feel sleepy.</li>
<li>There are many apps today that allow you
to monitor your sleep and track sleep cycles. They also give more information
on individual sleep patterns and needs. Applications can help remind you to go
to bed at the same time every night and wake up at the same time every morning
in order to properly complete REM sleep cycles.</li>
<li>Prioritizing sleep in addition to other
healthy habits will ensure you recover well from your work outs, and feel
positive and energized!</li>
</ul>
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<i><span style="font-family: inherit;">Blog
post by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">David Reme</a>.</span></i></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com1tag:blogger.com,1999:blog-8288277419630413256.post-25586653904319228932020-04-24T14:59:00.000-04:002020-04-24T14:59:46.203-04:003 Beginner Barbell Landmine Exercises<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="color: black;"><span style="font-family: inherit;">You may be asking yourself what a
barbell landmine exercise is and first things first, there are no explosives
involved. Landmine exercises are performed by wedging one end of a barbell
either into a corner of the room or into a special floor mounted bracket that
allows for greater bar stability for the weight that is being lifted while
allowing the individual challenges in every plane of motion. This could prevent
injuries that some of the common mistakes caused by improper technique and core
instability can create. <o:p></o:p></span></span></div>
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<span style="color: black;"><span style="font-family: inherit;">When utilizing the landmine technique
clients can first begin by choosing the proper weighted barbell for the users
level of ability. </span></span><span style="font-family: inherit;">Barbells come in 3 different sizes
here at Mashpee Fitness:</span></div>
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<ul>
<li><span style="color: black;"><span style="font-family: inherit;">84” Training Barbell: 16#</span></span></li>
<li><span style="color: black;"><span style="font-family: inherit;">84” Olympic Barbell: 45#</span></span></li>
<li><span style="color: black;"><span style="font-family: inherit;">60” Olympic Barball: 26#</span></span></li>
</ul>
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<span style="color: black;"><span style="font-family: inherit;">Once you have selected the bar that
is comfortable for you to use place one end of the bar into the corner or
mounted bracket on the floor, get ready to try out my top 3 Beginner Barbell Landmine
Exercises. <o:p></o:p></span></span></div>
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Top 3 Beginner Barbell Landmine Exercises</h4>
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<i><span style="color: black;"><span style="font-family: inherit;">*For a quick total body workout try
to perform 6-10 repetitions of each exercise for 3-5 sets at a controlled
tempo.<o:p></o:p></span></span></i></div>
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<span style="color: black;"><span style="font-family: inherit;"><b>1.<span style="mso-spacerun: yes;">
</span>Landmine Squat</b></span></span></h4>
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<span style="color: black;"><span style="font-family: inherit;"><br /></span></span></div>
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<span style="color: black;"><span style="font-family: inherit;"><br /></span></span></div>
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<br /></div>
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<span style="color: black;"><span style="font-family: inherit;">Keep weight through heels with feet
hip width apart. Avoid letting the knees bend over the toes, to do so walk your
feet back until a comfortable squat position is achieved. You should feel this
in your thighs and not in the knees. <o:p></o:p></span></span></div>
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<span style="color: black;"><span style="font-family: inherit;"><br /></span></span></div>
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<span style="color: black;"><span style="font-family: inherit;"><b>2.<span style="mso-spacerun: yes;">
</span>Landmine Split Stance Anti-Flexion</b></span></span></h4>
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<span style="color: black;"><span style="font-family: inherit;">Split one foot forward and the other
back, shift your weight to your front thigh and control the weight using your core
over your front leg. Keep your abdominal muscles as tight as you can to keep
spine straight and aligned. Try to prevent any side bending (anti-flexion) of
your back as your hands travel away from the midline. <o:p></o:p></span></span></div>
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<span style="color: black;"><span style="font-family: inherit;"><br /></span></span></div>
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<span style="color: black;"><span style="font-family: inherit;"><b>3.<span style="mso-spacerun: yes;">
</span>Landmine Half Kneeling 1-Arm Overhead Press</b></span></span></h4>
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<span style="font-family: inherit;"><span style="color: black;">Go down into a half kneeling position
and adjust the barbell to be on the side that has the knee down on the ground.
Keeping your core tight use the muscles in the top of your shoulder and arm to
press the weight in a straight line as you lean forward to achieve the full
overhead press. </span><span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><o:p></o:p></span></span></div>
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<i><span style="color: black;"><span style="font-family: inherit;">Blog
post by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Craig Moody</a>.</span></span><o:p></o:p></i></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com0tag:blogger.com,1999:blog-8288277419630413256.post-45026054930934078792020-04-20T10:49:00.001-04:002020-04-20T10:49:45.001-04:00Mind Body Connection: How Mood Affects The Body<div class="separator" style="clear: both; text-align: center;">
</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO4l6-5KnZWqCN_EIca3Qd14QRqh9E1e5rQm-Csx99FBoBvTj8hRSX4P19Zs4R6Bj4q7jA79mOlzL5o9TIi99tAyGZWkkOLDVY9GhR2dSWmg6J9veRnskg0GghWeu1B-U2-lrb9O7JLOc/s1600/Mind+Body+Connection+Mashpee+Fitness+Blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="692" data-original-width="1600" height="172" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO4l6-5KnZWqCN_EIca3Qd14QRqh9E1e5rQm-Csx99FBoBvTj8hRSX4P19Zs4R6Bj4q7jA79mOlzL5o9TIi99tAyGZWkkOLDVY9GhR2dSWmg6J9veRnskg0GghWeu1B-U2-lrb9O7JLOc/s400/Mind+Body+Connection+Mashpee+Fitness+Blog.JPG" width="400" /></a></div>
<h3 style="background: white; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: -4.5pt; margin-top: 0in;">
<span style="font-family: inherit; font-size: small;"><span style="background: white; font-weight: normal;"><br /></span></span></h3>
<h3 style="background: white; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: -4.5pt; margin-top: 0in;">
<span style="font-family: inherit; font-size: small;"><span style="background: white; font-weight: normal;">Neurotransmitters control virtually all of
the<span class="apple-converted-space"> </span>body's<span class="apple-converted-space"> </span>functions, from feeling happy to
regulating hormones to dealing with stress. Our thoughts<span class="apple-converted-space"> </span>influence<span class="apple-converted-space"> </span>our bodies directly because the<span class="apple-converted-space"> </span>body<span class="apple-converted-space"> </span>interprets
the messages coming from the brain to prepare us for whatever is expected.
These neurochemical changes prepare the body to deal with perceived danger in a
number of ways, such as raising blood pressure and heart rate to allow faster
speed and response time putting our bodies into a fight or flight
state. When positive thoughts are generated, when you are feeling happy or
optimistic, cortisol decreases and the brain produces<span class="apple-converted-space"> </span></span><span style="font-weight: normal;"><span style="background: white;">serotonin</span><span style="background: white;">, creating a feeling of well-being. When serotonin
levels are normal, one feels happy, calmer, less anxious, more focused and more
emotionally stable.<span class="apple-converted-space"> </span></span><span style="background: white;">Dopamine</span><span class="apple-converted-space"><span style="background: white;"> </span></span><span style="background: white;">is also a neurotransmitter that helps control the
brain’s reward system and pleasure center.</span></span><span style="background: white; font-weight: normal;"><o:p></o:p></span></span></h3>
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<span style="font-weight: normal;"><o:p><span style="font-family: inherit; font-size: small;"> </span></o:p></span></h3>
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<span style="font-family: inherit;"><span style="background: white;">The power of
a healthy attitude cannot be underestimated in the body-mind connection.
Chronic elevations in psychological stress suppress the immune system, and
suppression of the immune system raises the risk of viral infection and other
diseases. Resilient people actually resist illnesses, cope with adversity, and
recover quicker because they are able to maintain a positive attitude and
manage their stress effectively. By managing our attitudes and stress
levels, we actually control neurochemical transmissions in the body. This does
not mean that resilient people ignore that things are difficult, failures, loss
etc. It means they accept the difficulties and become curious about the lessons
they teach. They resist the urge to judge ones’ self or others too harshly.
They learn to focus and appreciate what they do have not what they have lost.
They learn to be in the present while looking forward to the future. Building
resilience helps to maintain a positive attitude and healthy immune system.</span><o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLGKDDb2fgExMOzhFtiL3lBRTovYyO_TqWtHwSmppJNnzry3-IuGfOpl6XSly7JMJSMkR_qb1320E1rNoOTflhL6HLRatidxkIHbXzdSEt2voO-QHRxZhNH81T1Nd3GNPkQGNtUfHGrw0/s1600/Ally+Meditation+Mind+Body+Connection+Mashpee+Fitness+Blog.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black;"><img border="0" data-original-height="960" data-original-width="839" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLGKDDb2fgExMOzhFtiL3lBRTovYyO_TqWtHwSmppJNnzry3-IuGfOpl6XSly7JMJSMkR_qb1320E1rNoOTflhL6HLRatidxkIHbXzdSEt2voO-QHRxZhNH81T1Nd3GNPkQGNtUfHGrw0/s320/Ally+Meditation+Mind+Body+Connection+Mashpee+Fitness+Blog.jpg" width="279" /></span></a></div>
<h3 style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: inherit;"><span style="font-size: large;">Take care of yourself</span><span style="font-size: small;"><o:p></o:p></span></span></h3>
<div class="MsoNormal">
<span style="font-family: inherit;">To have good emotional health, it’s important to take care of your
body by having a regular routine for eating healthy meals, getting enough
sleep, and exercising to relieve pent-up tension. Avoid overeating and do not
look to unhealthy choices and behaviors. Try to create and maintain a healthy
balance in your life. <span style="background: white;">Poor emotional health can weaken your
body’s immune system. This makes you more likely to get colds and
other infections during emotionally difficult times. </span><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;"><span style="font-size: large;">Create
a Positive Mind </span><o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Relaxation methods, such as meditation, listening to music,
listening to guided imagery tracks, Yoga and Tai Chi are useful ways to bring
your emotions into balance. Meditation is a form of guided thought. It can take
many forms. For example, you may do it by exercising, stretching, or breathing
slowly and deeply. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Some other helpful ways to help create a positive response in the
body is watching a comedy, playing a game, cooking or baking, light a candle,
set a measurable attainable goal, search for positive quotes, create a list of
your positive qualities, read a good book, connect with loved ones, etc. <span style="mso-spacerun: yes;"> </span>Our bodies have a direct response to how we perceive
our world. Surround yourself with positive thoughts. <i><span style="background: white;">“When we change the way we
look at things, the things we look at change”</span></i><span class="apple-converted-space"><span style="background: white;"> ~ </span></span><span style="background: white;">Wayne Dyer </span><o:p></o:p></span></div>
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<div align="right" class="MsoNormal" style="text-align: right;">
<i><span style="font-family: inherit;">Blog
post by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Ally Wilson</a>.</span><span style="font-family: Calibri, sans-serif; font-size: 12pt;"><o:p></o:p></span></i></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com0tag:blogger.com,1999:blog-8288277419630413256.post-63529078572286229372020-04-18T15:20:00.001-04:002020-04-18T15:20:18.350-04:00Rules of the Road and Safety Tips for Runners & Walkers<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcAZKRfzHlzUKBk0kmWhI5mW23qWbmVZHG185zYDrhS3g2t8hzUTWwNtU0ZKIKUcci3Z-3bL50qQTtPYYYAmZ-yAtdzo_L7tqmS6KEprcMWtQfOIa5IkJWVibAZS8uQzxQcmnhwxhrJPQ/s1600/Rules+of+the+Road+Mashpee+Fitness+Blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="549" data-original-width="1600" height="136" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcAZKRfzHlzUKBk0kmWhI5mW23qWbmVZHG185zYDrhS3g2t8hzUTWwNtU0ZKIKUcci3Z-3bL50qQTtPYYYAmZ-yAtdzo_L7tqmS6KEprcMWtQfOIa5IkJWVibAZS8uQzxQcmnhwxhrJPQ/s400/Rules+of+the+Road+Mashpee+Fitness+Blog.JPG" width="400" /></a></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Ahh springtime during a nationwide
quarantine! The beach parking lots may
be closed but the roads are always open and it’s great to see so many new
people running, walking and biking.</span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Maybe you’ve been cooped up on the couch
watching Netflix all day or sitting at a desk working from home for 8 hours
straight, it’s important to get out of the house for some fresh air, Vitamin D
and get the blood flowing as long as you are not sick or at-risk of spreading
the virus.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Your safety is also important and so is following
the unwritten rules of the road:<o:p></o:p></span></div>
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<span style="font-family: inherit;">Travel on the correct side of the road.</span></h4>
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<span style="font-family: inherit;">Run and walk against traffic.<span style="mso-spacerun: yes;"> </span>Bike with traffic.<span style="mso-spacerun: yes;"> </span>It’s crazy how many people either don’t know
or don’t follow this rule.<span style="mso-spacerun: yes;"> </span>Not only is
it much safer, in some states it’s even a law.<span style="mso-spacerun: yes;">
</span>And with social distancing being such a hot topic right now if everyone is
on the wrong sides of the road, it’s more difficult to avoid close contact when
passing fellow runners and walkers.<span style="mso-spacerun: yes;"> </span>It’s
always best to run or walk on the sidewalk but on roads without them, travel on
the side of the road so you can see the cars coming towards you.<span style="mso-spacerun: yes;"> </span>Don’t assume drivers can see you.<span style="mso-spacerun: yes;"> </span>Stay alert and be ready to jump out of the
way from distracted drivers.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: inherit;">Keep your dogs on a leash.</span></h4>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">I am 100% a dog lover but please keep
them on a leash.<span style="mso-spacerun: yes;"> </span>It doesn’t matter how
well behaved you believe your pet is, a charging dog and one misstep can lead
to an injury and a few weeks of recovery.<span style="mso-spacerun: yes;">
</span>Many leashed dogs are triggered by off-leash dogs so even if you’re dog
is friendly, another dog could react.<span style="mso-spacerun: yes;"> </span>On
a similar note, for goodness sake pick up your dog’s poop!<o:p></o:p></span></div>
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<br /></div>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Wear a mask to cover your nose and mouth…
even outside.</span></h4>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">The CDC is recommending everyone wear <i>“cloth
face coverings in public settings where other social discancing measures are
difficult to maintain to reduce the spread of the virus from spreading between
people interacting in close proximity.”</i><span style="mso-spacerun: yes;">
</span>If you’re running on crowded sidewalks or trails, it may be difficult to
follow the 6-foot rule.<span style="mso-spacerun: yes;"> </span>Play it safe and
cover your nose and mouth with a mask, BUFF or other breathable face covering
especially when approaching/passing others because COVID-19 can be transmitted
outside through the air if someone coughs or sneezes.<o:p></o:p></span></div>
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<br /></div>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Get comfortable running alone.</span></h4>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Now more than ever it’s important to run
solo and ditch the running group and training partners.<span style="mso-spacerun: yes;"> </span>Need that motivation to get out on the door?<span style="mso-spacerun: yes;"> </span>Check in with your run buddies daily.<span style="mso-spacerun: yes;"> </span>Create Facebook accountability groups.<span style="mso-spacerun: yes;"> </span>Follow your friends on Strava.<span style="mso-spacerun: yes;"> </span>Some run clubs are even doing virtual runs.<span style="mso-spacerun: yes;"> </span>And you’re worried about running alone for
safety reasons, there are different apps and GPS watches that send tracking so
others can keep track of your whereabouts.<span style="mso-spacerun: yes;">
</span>My family uses the Road iD app which sends “ecrumbs” so we can follow
along.<span style="mso-spacerun: yes;"> </span>The app even sends an alert if
you are stationary for more than 5 minutes.<span style="mso-spacerun: yes;">
</span>I also bring along mace (I only recommend it if it’s legal in your state
and if you’re familiar with using it) and my scary 80-pound pup to keep me feeling
safe.<o:p></o:p></span></div>
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<span style="font-family: inherit;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLzbBGzdl3yvbgJFVlGmLAqSKhp7KQHki8lhmVIqw9_CvXLSRudQqKFo5YhA-pLCXBeUYJKnGdMXZ-vk9Pp8RJpno1hChEU6E28N6XKeuHJpDAQPFVu_3Lof39Uun8dpoagDVRJ9Vx2SM/s1600/Mashpee+Fitness+blog+Jen+and+GeorgieGSD+running.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1025" data-original-width="1600" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLzbBGzdl3yvbgJFVlGmLAqSKhp7KQHki8lhmVIqw9_CvXLSRudQqKFo5YhA-pLCXBeUYJKnGdMXZ-vk9Pp8RJpno1hChEU6E28N6XKeuHJpDAQPFVu_3Lof39Uun8dpoagDVRJ9Vx2SM/s400/Mashpee+Fitness+blog+Jen+and+GeorgieGSD+running.jpg" width="400" /></a></div>
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<br /></div>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">If you’re out at night, see and be seen.</span></h4>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><i>Did you know that according to the
National Safety Council the chances of being struck and killed as a pedestrian
increase 1100% after dark?<span style="mso-spacerun: yes;"> </span></i>Some runners are practicing social distancing by waiting
until dark to run outside in hopes that they will encounter less people on the
roads, just make sure you invest in a good headlamp and some reflective gear.<o:p></o:p></span></div>
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<br /></div>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">If you’re driving, yield to pedestrians
at the crosswalk.</span></h4>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Not only is it a Massachusetts state
law, it’s rude!<span style="mso-spacerun: yes;"> Just a p</span>ersonal daily run
frustration that I had to mention.<o:p></o:p></span></div>
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<br /></div>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Acknowledge your fellow runners and
walkers.</span></h4>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">If you run past me, a friendly nod is
nice.<span style="mso-spacerun: yes;"> </span>A smile or wave is even better.<span style="mso-spacerun: yes;"> </span>You may be suffering
but we suffer together.<span style="mso-spacerun: yes;"> The running community is special and w</span>e’re all out
there for different reasons with different goals but even alone we are all in this together and I believe it is absolutely necessary to at least acknowledge those
that are out there pounding the pavement with you.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Good luck out there!<span style="mso-spacerun: yes;"> </span>Stay safe & happy running!<o:p></o:p></span></div>
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<br /></div>
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<i><span style="font-family: inherit;">Blog post
by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Jen Skiba</a>.</span></i></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com0tag:blogger.com,1999:blog-8288277419630413256.post-75600636141186748652020-04-15T16:03:00.000-04:002020-04-15T16:03:45.964-04:00Maintaining Healthy Routines in Quarantine<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO1IxWDNq3xp0KhF0FHJfvXo0gub7nV4Hv_8i9kVLEuDDVu2J9JWhM3frHdvjTrvgfqiNOcILy28Cwn16VmkGdG-oAFnF_Y3qsJ5LsQoCZc3JMf00js5y62Cz2Tp_yFCf7SqVSNlmR64U/s1600/Maintaining+Healthy+Routines+in+Quarentine+Mashpee+Fitness+Blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="807" data-original-width="1600" height="161" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO1IxWDNq3xp0KhF0FHJfvXo0gub7nV4Hv_8i9kVLEuDDVu2J9JWhM3frHdvjTrvgfqiNOcILy28Cwn16VmkGdG-oAFnF_Y3qsJ5LsQoCZc3JMf00js5y62Cz2Tp_yFCf7SqVSNlmR64U/s320/Maintaining+Healthy+Routines+in+Quarentine+Mashpee+Fitness+Blog.JPG" width="320" /></a></div>
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<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">In these unusual times it can be
difficult to maintain our regular healthy routines. Our daily lives have been disrupted and now
home is also the gym and work and our favorite coffee shop. We are accustomed
to our homes being places of rest and rejuvenation and they now must also be
places of productivity. If you find that you are struggling to achieve your
mental and physical goals during this time, here are some tips to help you
schedule your day and create new routines to benefit your health. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;">Sleeping
</span></b></h4>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Try to go to sleep and wake up at the
times you normally would. It may seem easy to go to bed a little later, but a
couple of hours difference can throw off your schedule significantly. Not
getting enough sleep or sleeping too late into the day can throw off your
body’s circadian rhythm. If you end up not getting enough sleep, a short nap
can help you feel more rested and energized. However, napping for too long or
too often can detract from your nighttime sleep. Shoot for around 20 minutes.
If you don’t normally sleep enough and find yourself relying on caffeine to get
through the day, this could be a great opportunity to adopt a healthier sleep
schedule. The average adult needs 7-8 hours of sleep to function well and
promote health, especially during times of stress. Be mindful of your body’s
needs and sleep your way to better health. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;">Eating</span></b></h4>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">With increased time at home, bad eating
habits can arise. It is easy to snack throughout the day when there is full
access to food in the next room. Eating full meals at planned times can help
you establish boundaries that will prevent excessive snacking, and ensure you
are staying well nourished. It is also a great opportunity to try new recipes
that may have taken too long to prepare under normal circumstances. Spending
more time at home does not mean we have to stop trying new things and being
creative. Along with eating, it is important to continue to hydrate as you
normally would. Keeping a water bottle by your side is a good reminder to drink
throughout the day. <o:p></o:p></span></div>
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<br /></div>
<h4 style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;">Scheduling
Activities </span></b></h4>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Scheduling out specific activities day
to day can be helpful while spending so much time in your home. Make a list of
tasks and goals you would like to accomplish throughout the week to help
prevent boredom and the feeling that you’ve wasted time. A list is a great tool
to remind you of your goals when you don’t know what to do next. It can also
help steer you away from excessive screen time. Each day pick a few things from
your list to get done and alternate productive tasks with enjoyable activities
or hobbies. To switch up your daily schedule or to take a break from indoor
tasks, track the weather and make plans for outdoor activities on the most
appropriate days. The increased time at home is a perfect opportunity to
continue or try new hobbies. Exercise, reading, crafting, and cooking are just
a few examples of activities that can be taken up in the home. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">The important thing during this time is
to maintain your mental and physical health. Do not overwhelm yourself with
unrealistic tasks or expectations but try to keep your mind and body engaged
each day. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Stay safe and healthy so you can hop
right back into your normal routine when quarantine is over! <o:p></o:p></span></div>
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<br /></div>
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<i><span style="font-family: inherit;">Blog
post by <a href="https://mashpeefitness.blogspot.com/" target="_blank">David Reme</a>.</span><span style="font-size: 12pt;"><o:p></o:p></span></i></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com1tag:blogger.com,1999:blog-8288277419630413256.post-40637186265348539562020-04-13T09:15:00.000-04:002020-04-13T09:15:02.730-04:00Social Distancing & Staying Entertained at Home<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2k6pCi8OOPhJWIrbObQqsV46LckB_vJYup79VL15RPEmXVTasg55VCJIPHpiFMlb2zWUPKU-xGCK3mid-ERP8Vr5FOVlvHbcUZ1xBtGFQzIoySjK0O3LiQQVEUZD6uqBzgo4zkT_j5z0/s1600/Social+Distancing+Mashpee+Fitness+Blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black;"><img border="0" data-original-height="732" data-original-width="1600" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2k6pCi8OOPhJWIrbObQqsV46LckB_vJYup79VL15RPEmXVTasg55VCJIPHpiFMlb2zWUPKU-xGCK3mid-ERP8Vr5FOVlvHbcUZ1xBtGFQzIoySjK0O3LiQQVEUZD6uqBzgo4zkT_j5z0/s400/Social+Distancing+Mashpee+Fitness+Blog.JPG" width="400" /></span></a></div>
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<span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: inherit;"><br /></span></span></div>
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<span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: inherit;">Social distancing as described by the Centers for Disease Control
and Prevention (CDC); Social distancing, also called “physical distancing,”
means keeping space between yourself and other people outside of your home. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: inherit;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwZ2fBVeW3E71qjFKrEWjeY1dne3IeE9Y5F4WEcyZrg7k7wbKXQ_rmFi-Jc2pc110P7WGIpBiGPEykfTEfs7Jn_dH2OJndCZo3T-EHabRTcSU6DCCpGwaTA8Ayr2MOu5mhVH3wAn1tE1I/s1600/CDC+logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black;"><img border="0" data-original-height="192" data-original-width="262" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwZ2fBVeW3E71qjFKrEWjeY1dne3IeE9Y5F4WEcyZrg7k7wbKXQ_rmFi-Jc2pc110P7WGIpBiGPEykfTEfs7Jn_dH2OJndCZo3T-EHabRTcSU6DCCpGwaTA8Ayr2MOu5mhVH3wAn1tE1I/s1600/CDC+logo.jpg" /></span></a></div>
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<br /></div>
<h4 style="background: white;">
<span style="font-family: inherit;"><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">To practice social or physical distancing:</span></span></h4>
<div class="MsoNormal" style="background: white; vertical-align: baseline;">
</div>
<ul>
<li><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: inherit;">Stay at least 6 feet (2 meters)
from other people</span></span></li>
<li>Do not gather in groups</li>
<li>Stay out of crowded places and
avoid mass gatherings (CDC).</li>
</ul>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZMpDNRE_VxQkBwDd2u7vItTgZJBE-mRQ1gSrskY7jENvvgsUway6HiRkvEVsO8nQo4Pe3NR_Jthx5H3oBYv6xIUmXAaaliDeqKG-SKaFOT_jMfXtudbyxzpLEONULPsC9Fmc8AAFJcz4/s1600/Social+Distancing.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black;"><img border="0" data-original-height="412" data-original-width="577" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZMpDNRE_VxQkBwDd2u7vItTgZJBE-mRQ1gSrskY7jENvvgsUway6HiRkvEVsO8nQo4Pe3NR_Jthx5H3oBYv6xIUmXAaaliDeqKG-SKaFOT_jMfXtudbyxzpLEONULPsC9Fmc8AAFJcz4/s320/Social+Distancing.png" width="320" /></span></a></div>
<div>
<br /></div>
<br />
<h4 style="background: white; mso-outline-level: 2;">
<span style="font-family: inherit;"><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Tips for social distancing:</span></span></h4>
<div class="MsoNormal" style="background: white; vertical-align: baseline;">
</div>
<ul>
<li><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: inherit;">Follow guidance from authorities
where you live.</span></span></li>
<li><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: inherit;">If you need to shop for food or
medicine at the grocery store or pharmacy, stay at least 6 feet away from
others. </span></span></li>
<ul>
<li>Use mail-order for medications, if possible. </li>
<li>Consider a grocery delivery service.</li>
<li><span style="font-family: inherit;">Cover your mouth and nose with a cloth face cover when around
others, including when you have to go out in public, for example to the grocery
store. </span>Stay at least 6 feet between yourself and others, even when you
wear a face covering.</li>
</ul>
<li>Avoid large and small gatherings
in private places and public spaces, such a friend’s house, parks, restaurants,
shops, or any other place. This advice applies to people of any age, including
teens and younger adults. Children should not have in-person playdates while
school is out.</li>
<li>Work from home when possible.</li>
<li>If possible, avoid using any kind
of public transportation, ridesharing, or taxis.</li>
<li>If you are a student or parent,
talk to your school about options for digital/distance learning.</li>
</ul>
<br />
<h4 style="background: white;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: inherit;">Staying connected while staying apart!</span></span></h4>
<div class="MsoNormal" style="background: white;">
<span style="font-family: inherit;"><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Even though we can’t connect in person, it is important to
maintain contact with friends, families and loved ones. Here are some ways to
do so:</span><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
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</div>
<ul>
<li><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: inherit;">Phone Calls</span></span></li>
<li>Video chats</li>
<ul>
<li>Zoom</li>
<li>Facetime</li>
</ul>
<li>Social Media</li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNPTv2MVtgenQX3gpwFTkCevF1H6heiBHapeT6-fbbYxR9UaUA228dkHW7RvL3Exu28BIdTfHtlPqglIsrfAT27_Ql5JtGntwQyRBaHYs9Wah5CUabRqKzrSy-xoYNgl9vqfN2jcZw-Vk/s1600/Zoom+2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black;"><img border="0" data-original-height="411" data-original-width="827" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNPTv2MVtgenQX3gpwFTkCevF1H6heiBHapeT6-fbbYxR9UaUA228dkHW7RvL3Exu28BIdTfHtlPqglIsrfAT27_Ql5JtGntwQyRBaHYs9Wah5CUabRqKzrSy-xoYNgl9vqfN2jcZw-Vk/s400/Zoom+2.png" width="400" /></span></a></div>
<div>
<br /></div>
<br />
<div class="MsoNormal" style="background: white;">
<h4>
<span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: inherit;">Keeping yourself active and entertained!</span></span></h4>
</div>
<div class="MsoNormal" style="background: white;">
<span style="font-family: inherit;"><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Staying at home can grow to be boring, but it doesn’t have to be!</span><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; vertical-align: baseline;">
<br />
<ul>
<li><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: inherit;">Exercise! </span></span></li>
<ul>
<li><a href="https://mashpeefitness.com/mashpee-class-schedule/" target="_blank">Virtual classes</a></li>
<li>Your own home routine</li>
<li>Run/walk while maintaining social
distancing</li>
</ul>
<li>Read </li>
<ul>
<li>Books</li>
<li>Online magazines</li>
<li>Research a topic of your interest
and learn more about it </li>
</ul>
<li>Cook </li>
<ul>
<li>Try new recipes </li>
<li>Perfect old ones </li>
</ul>
<li>Organize </li>
<ul>
<li>Rearrange your furniture</li>
<li>Get an early start on spring
cleaning </li>
<li>Go through clothing and decide on
what to keep, toss, or donate</li>
</ul>
</ul>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: inherit;">If you still feel
that you are becoming stir crazy at home, try to create a routine to help
normalize your day. Set up a time to do any work from home, time to make calls
to friends, time to exercise, and time to relax.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: inherit;">Stay safe, active,
and healthy!<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div align="right" class="MsoNormal" style="text-align: right;">
<i><span style="font-family: inherit;">Blog post by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Erin Womboldt</a>.</span><o:p></o:p></i></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com0tag:blogger.com,1999:blog-8288277419630413256.post-29430687960172500672020-04-10T13:23:00.000-04:002020-04-13T09:04:39.456-04:00Boston's Postponed - Now What?!<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHuBkucqBixLbFtZFUXRJqIxjc3S5y4DAOffuqmZd3bn-kIZye9-F-0WPKGSj_IQUxmx9REGSbnVlWNOEGRcbALzOFbEY-WI2Ugoobjfoo432gFH8UaaygLmklrhAYjVV8Vo7MMDRMoWw/s1600/Boston+Marathon+Postponed+Mashpee+Fitness+Blog.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="901" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHuBkucqBixLbFtZFUXRJqIxjc3S5y4DAOffuqmZd3bn-kIZye9-F-0WPKGSj_IQUxmx9REGSbnVlWNOEGRcbALzOFbEY-WI2Ugoobjfoo432gFH8UaaygLmklrhAYjVV8Vo7MMDRMoWw/s400/Boston+Marathon+Postponed+Mashpee+Fitness+Blog.PNG" width="400" /></a></div>
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<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: left;">
<span style="font-family: inherit;">The COVID-19 Pandemic has left many of us stuck in our tracks when
it comes to our spring marathon training. Being 1 month out from Boston,
several of you likely had long runs of close to 20-miles under your belt. I can
appreciate how disappointing this is for everyone, and wanted to give some
advice as to how you can make the best of the situation and go into your newly
(re)scheduled fall marathon with confidence and injury-free.</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">So how do you make this happen? Should you stop running for a
while because Boston postponed? Should you consider taking part in a new
fitness program? How do you avoid becoming injured in this process?<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">The new Boston Marathon date is September 14, 2020 and marathon
training programs typically being 12-20 weeks long depending on your “base”
mileage. This means that if you are planning running Boston at the new date,
your training could start as early as the end of April, or as late as the end
of June. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Regardless of your training start date, you’re going to want to
take a week or two off from running in order to give your body a proper break. In
a 2018 study, <span lang="EN">Wiewelhove</span>
et al looked at various fatigue markers in individuals following a marathon.
What they found is that both massage and cold-water immersion (ice bath) helped
to reduce post-race fatigue markers quicker and more effectively than active
recovery (continuing training). This doesn’t mean that you have to stop
exercising completely. In fact, doing some light stretching and strengthening
is all OK, but I definitely recommend that you keep it light and use the time
to rest. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">If you are a more experienced runner who is used to running
several races a year, you might not need to completely rest your legs, but
instead cut your mileage way back and add in more cross-training. If you are
more of a novice or intermediate running you are probably better off taking a
week or two (max) off completely and starting back at your base mileage for a
couple weeks prior to starting your formal training.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">Here are some suggestions for some low-impact cross training that
you can do during your “rest” week:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
</div>
<ul>
<li><span style="font-family: inherit;"><a href="https://mashpeefitness.blogspot.com/2015/04/yoga-pose-of-week-pigeon.html" target="_blank">Yoga</a></span></li>
<li><span style="font-family: inherit;"><a href="https://mashpeefitness.blogspot.com/2014/06/spinning-tips-for-new-riders.html" target="_blank">Light bicycling</a></span></li>
<li><span style="font-family: inherit;">Swimming</span></li>
<li><span style="font-family: inherit;"><a href="https://mashpeefitness.blogspot.com/2014/02/aqua-jogging-benefits-of-h20.html" target="_blank">Water running</a></span></li>
<li><span style="font-family: inherit;"><a href="https://mashpeefitness.blogspot.com/2016/08/cape-cod-rehabs-ccm-training-tip-6.html" target="_blank">Bodyweight strength training</a></span></li>
<li><span style="font-family: inherit;">Walking</span></li>
</ul>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">You can also take this time to get really good at those exercises
that your Physical Therapist gave you way back when (hint hint).<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;">If you have more specific questions pertaining to training and/or
injury prevention don’t hesitate to myself or another member of the <a href="https://mashpeefitness.com/running-program/" target="_blank">CCR Run Team</a> by emailing running@capecodrehab.com.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div align="right" class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="font-family: inherit;"><i><span style="color: black;">Blog
post by <a href="https://www.capecodrehab.com/physical-therapists/" target="_blank">Tiffany Sadeck</a>.</span></i><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 4;">
<span style="font-family: inherit;"><span style="color: black;"><b>About
Tiffany Sadeck PT DPT OCS CSCS</b></span></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><span style="color: black;">Tiffany is a member of the Cape Cod Rehab
Running Team with a Doctor of Physical Therapy degree. She is also a Board
Certified Orthopedic Clinical Specialist and Certified Strength &
Conditioning Specialist with a long history of running which began her freshman
year of high school. A 3-season athlete, Tiffany was captain her junior
and senior year and went on to run Division 3 Cross Country and Track &
Field at Springfield College. She competed in events ranging from the
800-2 mile and high jump. Tiffany began running longer distances up to the
marathon and would like to help runners to help better times and meet goals
while preventing injuries and maintaining a fun, friendly training environment.</span><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><b>References</b></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span lang="EN"><span style="font-family: inherit;">Wiewelhove T, Schneider
C, Döweling A, Hanakam F, Rasche C, Meyer T, et al. (2018) Effects of different
recovery strategies following a half-marathon on fatigue markers in
recreational runners. PLoS ONE 13(11): e0207313.
https://doi.org/10.1371/journal.pone.0207313</span></span></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com0tag:blogger.com,1999:blog-8288277419630413256.post-20021607764903184832020-03-30T08:26:00.000-04:002020-03-30T08:26:32.313-04:00Water<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;">There
are four Macro Nutrients; Carbohydrates, Proteins, Fats, and Water.</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkXJyzYCPvgaSM8r0Q8-kAHk8Wp1RGnH2mN9jfZtaZAOxOBRy2io9kmDM58py8VJn4TfnH_w3d5iLt5eDNPSXNgyTe5McIo8gLRfB0Kax4ODCGXFVVSDe5TGAjnZ2ZznActp3FIexeqIk/s1600/Water+Mashpee+Fitness+Nutrition+Blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="646" data-original-width="1600" height="161" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkXJyzYCPvgaSM8r0Q8-kAHk8Wp1RGnH2mN9jfZtaZAOxOBRy2io9kmDM58py8VJn4TfnH_w3d5iLt5eDNPSXNgyTe5McIo8gLRfB0Kax4ODCGXFVVSDe5TGAjnZ2ZznActp3FIexeqIk/s400/Water+Mashpee+Fitness+Nutrition+Blog.JPG" width="400" /></a></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;">Often the most overlooked macronutrient. Our bodies are a large
majority water and it isn’t something we should deprive ourselves of.<br />
<br /><b>
Myth:</b> If you are thirsty you are already dehydrated<br />
<br /><b>
Facts:</b> There are numerous reasons we feel thirst: Hunger, side effects of
numerous medications, being in a hot or humid climate, exercise, and
dehydration.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;"><br />
It is suggested that we drink roughly half our body weight (pounds) in ounces. So,
if I weighed 180lbs I should drink about 90 oz of water a day.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;"><br />
Some modifications to this can be made depending on your exercise
level/intensity, and the climate you are in. Generally, if you are working out
at a high intensity, or sweating a lot you will be losing water, therefor you
should be drinking more than that starting 90 oz. If you live in a very hot
climate, or a humid one, you will also want to increase your water intake to
account for it.<br />
<br />
Everyone's body reacts differently on how we divide our intake between the
macronutrients. For some eating more carbs than fat and protein may cause them
to lose weight, where that could cause another person to gain weight. Finding
the right balance for your own body is about knowing what you are putting into
it and adjusting the balance between your macros. It may take some trial and
error but a healthy body is a happy one!<br style="mso-special-character: line-break;" />
<!--[if !supportLineBreakNewLine]--><br style="mso-special-character: line-break;" />
<!--[endif]--><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;"><b>Tips & Tricks:</b><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
</div>
<ul>
<li><span style="color: black;"><span style="font-family: inherit;">Try and drink 1/2 of your body weight (pounds) in ounces per day</span></span></li>
<li><span style="font-family: inherit;">Bring a water bottle with you to work and the gym to have on hand</span></li>
<li><span style="font-family: inherit;">Get an app for your phone to remind you to drink water throughout
the day</span></li>
<li><span style="font-family: inherit;">Switch out a sweetened beverage for a glass of water instead</span></li>
<li><span style="font-family: inherit;">Try and drink a glass of water when you first get up in the
morning to kick start your day!</span></li>
</ul>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;"><b>ICYMI</b><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;"><a href="https://mashpeefitness.blogspot.com/2020/03/carbohydrates.html" target="_blank">Carbohydrates</a><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;"><a href="https://mashpeefitness.blogspot.com/2020/03/proteins.html" target="_blank">Proteins</a><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;"><a href="https://mashpeefitness.blogspot.com/2020/03/fats.html" target="_blank">Fats</a><br style="mso-special-character: line-break;" />
<!--[if !supportLineBreakNewLine]--><br style="mso-special-character: line-break;" />
<!--[endif]--><o:p></o:p></span></span></div>
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<i><span style="font-family: inherit;">Blog post by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Erin Womboldt</a>.</span><span style="font-size: 12pt;"><o:p></o:p></span></i></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com0tag:blogger.com,1999:blog-8288277419630413256.post-16520134530310667022020-03-22T15:53:00.000-04:002020-03-22T15:53:20.335-04:00Fats<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;">There
are four Macro Nutrients; Carbohydrates, Proteins, Fats, and Water.</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9Uy9zG8QMLQ7xjol0dRPNwJPY11x_0TZ29AjewaYtXJp0todlwl-mOEAAIS9MAsSMRX-03n-xipQ4qUyHnLQJaSBW7rACBV-kS2Mp_cUhPU-9z5m53Qr2JGU3HmShBsDNJ_654g6YwzY/s1600/Fats+Mashpee+Fitness+Nutrition+Blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="691" data-original-width="1600" height="172" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9Uy9zG8QMLQ7xjol0dRPNwJPY11x_0TZ29AjewaYtXJp0todlwl-mOEAAIS9MAsSMRX-03n-xipQ4qUyHnLQJaSBW7rACBV-kS2Mp_cUhPU-9z5m53Qr2JGU3HmShBsDNJ_654g6YwzY/s400/Fats+Mashpee+Fitness+Nutrition+Blog.JPG" width="400" /></a></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><span style="color: black;">Fats
are a main source for energy in our bodies. Exercise bouts longer than 20
minutes use fat as the main energy source.<br />
<br /><b>
Myth:</b> Eating fat will make me fat.<br />
<br /><b>
Facts:</b> Fat is an essential part of the human diet. there are different types of
fat that effect the body differently.</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><span style="color: black;"><br /><i>
Saturated Fat</i></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><span style="color: black;">Typically, solid at room temperature, like a stick of butter. Most
saturated fats come from animal products. </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><span style="color: black;"><br /><i>
Unsaturated Fat</i></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><span style="color: black;">Typically, in liquid form at room temperature, like oils. This
type of fat can help decrease LDL cholesterol in the body.</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><span style="color: black;"><br /><i>
Trans-fat</i></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: inherit;"><span style="color: black;">This is not a natural form of fat and was originally made as a
"healthier" substitute for saturated fat. Through research trans-fats
have been linked to an increase risk for heart disease and it is suggested by
the USDA to limit the intake of any trans-fats in our diets. Trans-fats are
commonly found in fast foods and highly processed "junk" food. Tip:
look on the label for </span>“<span style="background: white; color: black;">hydrogenated and
partially hydrogenated oils</span><span style="background: white; color: #444444;">”. </span><span style="color: black;"><br />
<br /><b>
Tips & Tricks:</b><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
</div>
<ul>
<li><span style="color: black;"><span style="font-family: inherit;">Avoid
Tran- fats. Check labels for “hydrogenated and partially hydrogenated oils”.</span></span></li>
</ul>
<ul>
<li>Try
and use high fat foods that are also packed with nutrients. Such as avocados or
nuts!</li>
</ul>
<ul>
<li>Worried
about cholesterol? Try switching to vegetable fats such as olive oil in your
cooking!</li>
</ul>
<ul>
<li>No
one nutrient makes us "fat" on its own, it is the combination of
these nutrients in our diets and how much of each we consume that create the
complex equation that leads to weight gain, weight loss, or weight maintenance. </li>
</ul>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;">ICYMI<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;"><a href="https://mashpeefitness.blogspot.com/2020/03/carbohydrates.html" target="_blank">Carbohydrates<o:p></o:p></a></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;"><a href="https://mashpeefitness.blogspot.com/2020/03/proteins.html" target="_blank">Proteins</a><br style="mso-special-character: line-break;" />
<!--[if !supportLineBreakNewLine]--><br style="mso-special-character: line-break;" />
<!--[endif]--><o:p></o:p></span></span></div>
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<i><span style="font-family: inherit;">Blog post by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Erin Womboldt</a>.</span><span style="font-size: 12pt;"><o:p></o:p></span></i></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com1tag:blogger.com,1999:blog-8288277419630413256.post-68052467803376829732020-03-16T06:00:00.000-04:002020-03-22T15:50:59.135-04:00Proteins<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;">There
are four Macro Nutrients; Carbohydrates, Proteins, Fats, and Water.<br /><br /><o:p></o:p></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2toalhlCZsYIrLvvkvPR4_8GOviHCMwRlZXaZp_S_-nbaZ0M7sWVwh1SYqHJzZCTkvojqILm6jv3uQFKXRdO95QQhcY6-7Ik_vO4N1p6OlCCv34lHVK8GHAeOaOF5ix7DBap-x8OZAQQ/s1600/Proteins+Mashpee+Fitness+Blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="675" data-original-width="1600" height="167" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2toalhlCZsYIrLvvkvPR4_8GOviHCMwRlZXaZp_S_-nbaZ0M7sWVwh1SYqHJzZCTkvojqILm6jv3uQFKXRdO95QQhcY6-7Ik_vO4N1p6OlCCv34lHVK8GHAeOaOF5ix7DBap-x8OZAQQ/s400/Proteins+Mashpee+Fitness+Blog.JPG" width="400" /></a></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;">Proteins are comprised of amino acid chains that are the basis of
many compounds in our bodies.<br />
<br /><b>
Myth:</b> protein can only be found in meats and protein bars.<br />
<br /><b>
Facts:</b> Vegetarians and vegans do not just have to get their protein from
powders or bars. Foods made from meat, poultry, seafood, eggs, beans and peas,
nuts, seeds, and processed soy products are all considered part of the Protein
food group.<br />
Protein is highly important in our muscle function and muscle growth. Protein
is the building block of our cellular structure.<br />
<br /><b>
Tips & Tricks:</b><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
</div>
<ul>
<li><span style="color: black;"><span style="font-family: inherit;">Protein rich snacks can include: yogurt, mixed nuts, seeds, and
protein bars.</span></span></li>
</ul>
<ul>
<li><span style="color: black;"><span style="font-family: inherit;">When choosing a protein bar look for one low in sugar content.</span></span></li>
<li>Iron found in many red meats can be absorbed better by the body
when paired with vitamin C (like a glass of OJ!).</li>
<li>Try and have a protein within 20 minutes of exercise to aid in the
healing of your muscles.</li>
</ul>
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;"><b>ICYMI</b><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: inherit;"><a href="https://mashpeefitness.blogspot.com/2020/03/carbohydrates.html" target="_blank">Carbohydrates</a><br style="mso-special-character: line-break;" />
<!--[if !supportLineBreakNewLine]--><br style="mso-special-character: line-break;" />
<!--[endif]--><o:p></o:p></span></span></div>
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<i><span style="font-family: inherit;">Blog post by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Erin Womboldt</a>.</span><span style="font-size: 12pt;"><o:p></o:p></span></i></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com0tag:blogger.com,1999:blog-8288277419630413256.post-58637085704874222922020-03-09T15:20:00.000-04:002020-03-09T15:20:09.362-04:00Carbohydrates<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0.0001pt;">
<span style="font-family: inherit;">There are four Macro Nutrients; Carbohydrates, Proteins, Fats, and Water.<br /><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0.0001pt;">
<span style="font-family: inherit;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: inherit;">Carbs are foods based upon carbon compounds and one of our body’s main sources for energy. Carbohydrates are the initial energy source for exercise bouts.<br /><br /><b>Myth:</b> all carbs are bad for me and will make me gain weight.<br /><br /><b>Facts: </b>Carbohydrates can be further separated in to simple or complex carbs.<br /><br /><o:p></o:p></span></div>
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<span style="font-family: inherit;">Simple carbohydrates are more easily broken down in the body into sugar. These carbs are mostly found in our highly processed foods such as white bread, cakes, muffins, donuts, bagels, etc. Tricks to finding out which products these are would be too look at the nutrition labels and if you see "enriched flour" it is a simple carb. The ease of digestion for this type of carbohydrate creates a fasted spike in blood sugar levels and often do not keep your body feeling full for that long, which can lead you to consume more.<br /><br /><o:p></o:p></span></div>
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<span style="font-family: inherit;">Complex carbs contain the whole part of a grain, also listed as whole grain on most boxes. these carbohydrates naturally contain more fiber and take longer for the body to digest. The longer digestion time of these carbs allow the body to sustain a more normal rise in blood sugar and the fiber will help your body feel full longer. Complex carbs can also be found in vegetables and are often used in recipes as lower carb options.<o:p></o:p></span></div>
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<span style="font-family: inherit;"><br /><b>Tips & Tricks</b><o:p></o:p></span></div>
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</div>
<ul>
<li><span style="font-family: inherit;">Look for Carbohydrates high in fiber. Whole grain should be listed as one of the first ingredients on the label</span></li>
<li>Going “low carb”? Swap out regular pasta for spaghetti squash or zucchini noodles!</li>
<li>Avoid added sugars. Try and limit the amount of added sugar in your diet by checking labels and trying to keep to natural sugars such as those in fruit.</li>
</ul>
<br />
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0.0001pt; text-align: right;">
<i><span style="font-family: inherit;">Blog post by <a href="http://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Erin Womboldt.</a></span><span style="font-family: Calibri; font-size: 12pt;"><o:p></o:p></span></i></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com0tag:blogger.com,1999:blog-8288277419630413256.post-60400198874756293822020-03-01T15:15:00.000-05:002020-03-01T15:15:47.272-05:00Diet is Not a Bad Word<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLZnLwjymaoPcIjxALZkSmwaM1CGS9-C-DVon8JKNWML_dIVtDfdvQ4dWRCNuQaTx9Nbu4mDnHw0y7fxHT1T_65gxvSzrVD4T7zwaXj1soBYLbPUuCc6a-oucPEH68JwBpqSbOa8c4M9A/s1600/Diet+is+Not+a+Bad+Work+Daily+Nutrion+Recommendations+Mashpee+Fitness+Blog+Post.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="703" data-original-width="1280" height="218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLZnLwjymaoPcIjxALZkSmwaM1CGS9-C-DVon8JKNWML_dIVtDfdvQ4dWRCNuQaTx9Nbu4mDnHw0y7fxHT1T_65gxvSzrVD4T7zwaXj1soBYLbPUuCc6a-oucPEH68JwBpqSbOa8c4M9A/s400/Diet+is+Not+a+Bad+Work+Daily+Nutrion+Recommendations+Mashpee+Fitness+Blog+Post.JPG" width="400" /></a></div>
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<span lang="EN"><span style="font-family: inherit;"><br /></span></span></div>
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<span lang="EN"><span style="font-family: inherit;">As defined by
Merriam-Webster’s Dictionary diet is habitual nourishment; food and drink
regularly provided or consumed.<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">The United
States Department of Agriculture provides daily recommendations for the dietary
intake of Americans. These are guidelines for designing your diet and will vary
based on each person’s individual needs and activity level.<o:p></o:p></span></span></div>
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<br /></div>
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<span lang="EN"><span style="font-family: inherit;"><b>Carbohydrates</b>
(<i>Sugars, grains, Fruits, Vegetables</i>) should make up 45% - 65% of your
caloric intake<o:p></o:p></span></span></div>
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<span lang="EN"><span style="font-family: inherit;"><b>Lipids</b> (<i>fats,
butter, oils)</i> should make up 25% - 35%<o:p></o:p></span></span></div>
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<span lang="EN"><span style="font-family: inherit;"><b>Protein</b> (<i>beef,
poultry, pork, fish, tofu</i>) should make up 10% - 30%<o:p></o:p></span></span></div>
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<br /></div>
<h4 style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">How to
calculate</span></span></h4>
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<span lang="EN"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">Total
calories x Percent recommended intake<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; text-indent: .5in;">
<i style="mso-bidi-font-style: normal;"><span lang="EN"><span style="font-family: inherit;">Example:<span style="mso-tab-count: 1;"> </span>2000 Cal x 0.45(Low) = 900 Calories<o:p></o:p></span></span></i></div>
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<i style="mso-bidi-font-style: normal;"><span lang="EN"><span style="font-family: inherit;">2000 Cal x 0.65(High) = 1300
Calories<o:p></o:p></span></span></i></div>
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<i style="mso-bidi-font-style: normal;"><span lang="EN"><span style="font-family: inherit;">Carbohydrate intake should be 900
- 1300 Calories per day<o:p></o:p></span></span></i></div>
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<br /></div>
<h4 style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">Serving size vs Portion size</span></span></h4>
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<br /></div>
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<span lang="EN"><span style="font-family: inherit;">A serving is the recommended amount eaten at a time.<o:p></o:p></span></span></div>
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<br /></div>
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<span lang="EN"><span style="font-family: inherit;">Portion size is the amount you actually consume.<o:p></o:p></span></span></div>
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<span lang="EN"><span style="font-family: inherit;"><br /></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvHkO5zS3l0GvjsxvNnGsXG1ybeyCqAljRY9AukZDh2CNkmHLKLnsYE9eKVl812SR0wvRQtcqq89FPSfLbC2XadB04H2Cevb4qzM8QLwkSkZIrKjNngiuOV-40c-YDLEpnsr2EddnxdrA/s1600/Nutrition+Blog+1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="187" data-original-width="576" height="128" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvHkO5zS3l0GvjsxvNnGsXG1ybeyCqAljRY9AukZDh2CNkmHLKLnsYE9eKVl812SR0wvRQtcqq89FPSfLbC2XadB04H2Cevb4qzM8QLwkSkZIrKjNngiuOV-40c-YDLEpnsr2EddnxdrA/s400/Nutrition+Blog+1.png" width="400" /></a></div>
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<u><span lang="EN"><span style="font-family: inherit;">Recommended
Serving Sizes:<o:p></o:p></span></span></u></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="FR"><span style="font-family: inherit;">Vegetables: 2 Cups<o:p></o:p></span></span></div>
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<span lang="FR"><span style="font-family: inherit;">Fruits: 1 Cup<o:p></o:p></span></span></div>
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<span lang="FR"><span style="font-family: inherit;">Protein: 3-4 oz<o:p></o:p></span></span></div>
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<span lang="EN"><span style="font-family: inherit;">Grains: 1 Cup<o:p></o:p></span></span></div>
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<span lang="EN"><span style="font-family: inherit;">Oils: 1
teaspoon<o:p></o:p></span></span></div>
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<br /></div>
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</div>
<h4 style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">Daily
Water Intake</span></span></h4>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">Recommended
to drink half of your body weight (lbs) in ounces.<o:p></o:p></span></span></div>
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<span lang="EN"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">How to
calculate:<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">Body weight
in pounds / 2 = Ounces of water you should drink a day<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: inherit;"><i style="mso-bidi-font-style: normal;"><span lang="EN">Example: 110 lbs / 2 = 55 ounces of water per day</span></i><span lang="EN"><o:p></o:p></span></span></div>
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<span lang="EN"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">Next week
look for more information on the Facts & Myths about Carbohydrates!<o:p></o:p></span></span></div>
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<br /></div>
<div align="right" class="MsoNormal" style="line-height: normal; text-align: right;">
<i><span lang="EN"><span style="font-family: inherit;">Blog
post by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Erin Womboldt</a>.</span></span></i></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com0tag:blogger.com,1999:blog-8288277419630413256.post-1266682155887264202020-02-27T11:48:00.001-05:002020-02-27T11:48:29.654-05:00Maintain the Motivation<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHXftgp-2coXjJpC0wbyJPl16bwakrOUzLP2UG-cgqybm-dv6nVN5il-4PrSEEIzF4W9K87uAX17hEg_k6tGBpsyE_q9Qj4qsvUMpiH8xPAYkBHHRsLR6YX9wvTIPz_8u8N26RiY5bbyo/s1600/Maintain+the+Motivation+Mashpee+Fitness+Blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="826" data-original-width="1600" height="165" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHXftgp-2coXjJpC0wbyJPl16bwakrOUzLP2UG-cgqybm-dv6nVN5il-4PrSEEIzF4W9K87uAX17hEg_k6tGBpsyE_q9Qj4qsvUMpiH8xPAYkBHHRsLR6YX9wvTIPz_8u8N26RiY5bbyo/s320/Maintain+the+Motivation+Mashpee+Fitness+Blog.JPG" width="320" /></a></div>
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<span lang="EN"><span style="font-family: inherit;"><br /></span></span></div>
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<span lang="EN"><span style="font-family: inherit;">No matter
where your fitness motivation comes from, a need to improve your health or the
desire to improve your physique for the summer season, we can all agree that
it’s much more difficult to stay committed to your wellness goals and routine
when winter rolls around. Colder temperatures, the busy holiday season and lack
of recreational outdoor activities can all be considered roadblocks and
setbacks if you let them. <o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal;">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN"><span style="font-family: inherit;">Here are five
tips and tricks to keep you motivated throughout our New England winter:<o:p></o:p></span></span></i></b></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span lang="EN">Set New Long Term Goals</span></b><span lang="EN"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">Take the
winter to prepare for a spring or summer season goal. Have you always wanted to
bike the canal, complete a 5k, or just walk the beach without getting tired?
Having an inspiring goal will keep your working. Plus who doesn't want to
imagine beautiful cape cod summers while running it out on the treadmill?<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span lang="EN">Plan Ahead</span></b><span lang="EN"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">Schedule time
for fitness. With the chaos of the season, especially around the holidays, it
can be easy to forget to make time for yourself specifically your fitness
goals. Create a routine for yourself, set aside a chunk of time that will
always be available for your workouts if that works for you. If you are not a
routine person or life doesn't allow for it, plan time each week, that will
work within your schedule, to make your fitness a priority <o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span lang="EN">Use the Buddy System</span></b><span lang="EN"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">Accountability
works. <span style="mso-spacerun: yes;"> </span>If you are scheduled to meet a
friend for a workout or signed up for class, the likelihood you will decide to
skip it is decreased. It can also make your workout more enjoyable if you have
company.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span lang="EN">Step Outside your Comfort Zone</span></b><span lang="EN"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">With most of
the snowbirds having gone south for the winter and students back in school, the
winter can be a great time to try that new class you've been interested in or
change up you exercise plan. If you typically only workout on land, try a pool
class or substitute running for some lap swimming, see how the water can change
your experience. Always focused on cardio, try supplementing your sessions with
resistance training. You might discover new hobbies in the process. <o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span lang="EN">Forgive Yourself</span></b><span lang="EN"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">Lastly don’t
lose hope over incidental slip ups. Readjust your smaller goals. If you routine
has changed, then your weekly goals should change too. Having goals within an
achievable range means you will be more likely to complete them. Can't make it
to the gym 4-5 days a week for the time being? Make sure you are getting the
most out of your workouts in the time you do have. This way you are feeling
positively reinforced when you get a great 2-3 workouts in rather than feeling
defeated about the ones you missed. Also let yourself have the slice of Thanksgiving
pie and the Christmas cookies because life is about balance.<o:p></o:p></span></span></div>
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<br /></div>
<div align="right" class="MsoNormal" style="line-height: normal; text-align: right;">
<i><span lang="EN"><span style="font-family: inherit;">Blog
post by <a href="https://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Rebekah Raber</a>.<o:p></o:p></span></span></i></div>
<div style="height: 0px;">
<span style="font-family: inherit;"><br /></span></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com0tag:blogger.com,1999:blog-8288277419630413256.post-32957602729015424662019-11-13T14:57:00.000-05:002019-11-13T14:57:08.621-05:00Mind-Body Connection and Healthy Aging<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCcoqwTHPt5w4r1oeY9tXBXwDfkSqm6FLgPI1u_bK3vOjPuJ9nUv5bPVNhlTAvx_vHGaORsgIRy3sEey18P1X56SL1CtIwc81LGxDTC7eEwGVWSq2ffVIyKI32p0olvXSf6q8ZgoVdUNo/s1600/Mental+health+aging+and+exercise.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="580" data-original-width="1280" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCcoqwTHPt5w4r1oeY9tXBXwDfkSqm6FLgPI1u_bK3vOjPuJ9nUv5bPVNhlTAvx_vHGaORsgIRy3sEey18P1X56SL1CtIwc81LGxDTC7eEwGVWSq2ffVIyKI32p0olvXSf6q8ZgoVdUNo/s400/Mental+health+aging+and+exercise.JPG" width="400" /></a></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">You may know
diet and exercise are important parts of maintaining or improving overall
physical health but what role can mental health playing in aging into your best
selves? According to the World Health Organization and the CDC health is
defined as “a state of complete physical, mental, and social well-being and not
merely the absence of disease or infirmity” (1). </span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">If you’re already getting
enough daily exercise and making healthy nutrition choices then you are well on
your way but what can you do to better your mental and social well being? <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN"><span style="font-family: inherit;">Exercise Doing Double Duty<o:p></o:p></span></span></b></div>
<div class="MsoNormal" style="line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">As mental
health has become a growing concern within our society, researchers have
explored the connection between physical activity and the effects exercise can
have on these no physical factors. One recent study found that participation in
a regular exercise program provided older adults with significant improvements
in adaptive emotion regulation and overall emotional well-being (2). They
attributed these results to the physiological impact of moderate intensity
exercise as well as the social network training programs can create and
provide.</span></span></div>
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<span style="font-family: inherit; text-indent: 0.5in;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: inherit; text-indent: 0.5in;">A
few strategies to implement:</span></div>
<div class="MsoNormal" style="line-height: normal;">
</div>
<ul>
<li><span style="font-family: inherit; text-indent: -0.25in;">Make physical activity a regular
part of your daily routine</span></li>
<li><span style="font-family: inherit; text-indent: -0.25in;">Find an exercise program that you
ENJOY doing whether its classes, group training, or independent exercise</span></li>
</ul>
<br />
<div class="MsoNormal" style="line-height: normal;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN"><span style="font-family: inherit;">Build a Community and Support Networks<o:p></o:p></span></span></b></div>
<div class="MsoNormal" style="line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal;">
<span lang="EN"><span style="font-family: inherit;">Having a
social support network can be an integral part of feeling your best and
decreasing stress. Studies have shown that adults who indicated higher levels
of support were more likely to have better self-rated health. Building and
adapting your social network throughout stages of life is important. More or
less you are never too old to make new friends and new connections.</span></span></div>
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<span style="font-family: inherit; text-indent: 0.5in;"><br /></span></div>
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<span style="font-family: inherit; text-indent: 0.5in;">Here
are some great ways to meet people or build on connections you already have:</span></div>
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</div>
<ul>
<li><span style="font-family: inherit; text-indent: -0.25in;">Participate in group based programs </span></li>
<ul>
<li>Classes or training programs at a
gym </li>
<li>Continuing education classes </li>
<li>Sports or game leagues</li>
</ul>
<li>Reach out to family members or
friends you haven’t spoken to recently</li>
<li>Get involved within<span style="font-family: inherit; text-indent: -0.25in;"> </span><span style="font-family: inherit; text-indent: -0.25in;">your faith based community</span></li>
<li>Join groups based on common
passions or interests</li>
</ul>
<br />
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<span lang="EN"><span style="font-family: inherit;">Sources:<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-left: .5in; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;"><span lang="EN">1)<span style="font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><!--[endif]--><span lang="EN">https://www.cdc.gov/aging/pdf/mental_health.pdf<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-left: .5in; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;"><span lang="EN"><span style="mso-list: Ignore;">2)<span style="font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span lang="EN"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5992429/"><span style="color: windowtext;">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5992429/</span></a><o:p></o:p></span></span></div>
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<br /></div>
<div align="right" class="MsoNormal" style="line-height: normal; text-align: right;">
<i style="mso-bidi-font-style: normal;"><span lang="EN"><span style="font-family: inherit;">Blog post by <a href="http://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Rebekah Raber</a>.</span><span style="font-family: Calibri, sans-serif; font-size: 12pt;"><o:p></o:p></span></span></i></div>
Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com1tag:blogger.com,1999:blog-8288277419630413256.post-84743137836517949802019-11-06T09:53:00.002-05:002019-11-06T09:53:52.258-05:00Outdoor Fall Activity Safety Tips<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivedEqArECHWJuq_ViJrJXyulHZizNIkZ7aXqNS9-1rTHpgC-q81vKbCQuOktldJ2-PYCCQ7LZBa90DCNOiBMAiM9GjEvLl-7qQ0PIXeqef6JZZDHgGT0iYByxfpNmGtf75UHf2hV8B5A/s1600/Outdoor+Fall+Activity+Safety+Tips+Mashpee+Fitness+Blog.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="580" data-original-width="1280" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivedEqArECHWJuq_ViJrJXyulHZizNIkZ7aXqNS9-1rTHpgC-q81vKbCQuOktldJ2-PYCCQ7LZBa90DCNOiBMAiM9GjEvLl-7qQ0PIXeqef6JZZDHgGT0iYByxfpNmGtf75UHf2hV8B5A/s400/Outdoor+Fall+Activity+Safety+Tips+Mashpee+Fitness+Blog.JPG" width="400" /></a></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">Fall is officially here! Although the weather
is changing, we still have plenty of time for outdoor activities to supplement
our exercise routines. Whether you are walking or biking and enjoying the
scenery it is important to keep safety in mind. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: inherit;"><b><span style="font-size: large;">Here are some tips to keep you safe during
your fall activities:</span></b><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;">If you are walking on roads or paths with
traffic be sure to walk facing the traffic. If you are biking be sure to bike
with traffic.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Looking both ways never goes out of style!
Always check both directions before crossing any streets or paths. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Walk on roads single file, unless you are
walking on a wide pedestrian/bike path or a sidewalk separated from the street.
<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;">If you are walking on a street or path with
bikers and runners be aware of them passing. Bikers and runners should announce
or use their bell if they are passing on the left/right. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Whether you are walking, biking, running it is
important to be visible. If it is daytime wear bright clothing. For nighttime
wear reflective gear and light colors. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: inherit;">One last tip to keep in mind is being aware of
street safety. Choose routes that are used frequently by other walkers,
runners, bikers. Avoid the path or area if you see something suspicious. Always
be alert while you are out. <o:p></o:p></span></div>
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<br /></div>
<div align="right" class="MsoNormal" style="text-align: right;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: inherit;">Blog post by <a href="http://mashpeefitness.blogspot.com/p/meet-our-trainers_6.html" target="_blank">Timarie Villa</a>.<o:p></o:p></span></i></div>
<br />Mashpee Fitnesshttp://www.blogger.com/profile/02831643106814699889noreply@blogger.com0