Find Your Buddy

Find Your Buddy

Key to Achieving Your Biggest Goals

By: Patrick S. Cross, LMT, CPN, CET
 

“I just don’t know where to start.” He told me. “It seems like such a huge mountain I need to climb, but I’m not even at the bottom yet. I’m not even outside. I haven’t left the house. I’m basically still in bed hitting the snooze button over and over again.”

            “But you do want to climb that mountain, right?” I asked.

            “Well, yeah.” He exclaimed. “Why do you think I’m here?”

            Arty was having trouble. He was dealing with chronic low back pain that made it difficult for him to work, he’d gained a lot of weight in the past few years, and he just wasn’t feeling good about life.

I’d been treating him for his back pain with massage and stretch therapy, and we could get his spasms and flare-ups to calm down, but by the end of the week it would be right back where it was before. There were big pieces of his life that needed to change if he was really going to get better.

“So what do you think is the most important thing for you in getting back on top?” I asked.

“Isn’t that what you’re supposed to be telling me?” He threw his hands up.

“What do you think I’m going to tell you?” I asked.

“You’re going to tell me that I need to loose some weight. I need to start eating healthier and exercising more.” He said. “I probably need to go Keto or Paleo or Vegan or something right? And I need to start doing Yoga six times a week, and go running, and get into Orange Theory or find some Cross Fit boot camp, and wake up at five in the morning and meditate and drink shiitake mushroom and alfalfa tea, right?”

“That’s a lot.” I laughed.

“It’s too much.” Arty put his hands down and sighed. “I know there’s all this stuff I need to do but I just can’t do it all. It’s just too much.”

“Arty, you need to find your buddy.” I said.

“Huh?” He raised an eyebrow.

“Your buddy, Arty.” I leaned forward. “You need to find your buddy. Find the person who is trying to climb the same mountain that you’re trying to climb. It is a big mountain. It’s huge; your own personal Everest. And yes there might be yoga, and some sort of Vegan or Paleo diet, and maybe some Cross Fit or Fit 36 or 24 hour fitness or Fit Blast 2020 (made that last one up) or who knows, you may become a triathlete or a climber or an ultra marathon runner. And yeah, you may even find yourself starting every day at five a.m. with a hot cup of alfalfa tea, but none of that matters right now.”

“What do you mean?” He seemed confused.

“I mean all of that will come in time.” I said. “What matters most right now is that you find a buddy to start the journey with. The right person to keep you motivated and accountable, and who will need you to do the same for them. You may know this person already, you may not, but when you find that person the mountain won’t seem the same any more. It won’t be me against the impossible it will be us against the mountain, one step at a time. Then when you fall, which will undoubtedly happen, your buddy will be there to lift you up and get you back on track. And when your buddy falls you’d better damn well be there to lift them up and get them back on track too.”

            “That’s where you start, Arty,” I continued, “you are now on a mission to find your buddy. It may take a few tries to find the right one, but you’ll know pretty quick who’s going to be the right buddy and who isn’t. And when you do find them all the other stuff will come along in it’s own time, and you’ll be figuring it out together.”

            It’s true that many of the people I work with need complex or integrated therapy, a tailored dietary approach, or a mapped out exercise program to accomplish very specific goals at specific times. However, If you are like Arty, just trying to get started and seeing all of these things that need to happen as an impossible mountain; it may be that the most important key to your success is finding your own buddy who wants to climb that mountain right along side you.

A Light In The Dark

A light In The Dark

The Art of Measuring Progress

By: Patrick S. Cross, LMT, CPN, CET

“I can’t really see any difference, you know, in the mirror.” She said, disappointed.

“You’re only eight weeks in.” I said. “How do you feel?”

“Great!” She exclaimed. “I’ve got more energy and I’m not getting the sugar cravings as much anymore.”

I was taking Barbara (not her real name) through a program for decreasing body fat percentage and gaining strength, but she also wanted to see a new person in the mirror.

 “And how is your gym journal looking?” I asked.

“It’s good!” She beamed. “I’ve already added 15 pounds with the dumb bells and 50 pounds on the leg press, and my endurance is going up too.” 

“That’s great!” I said, “And you’re using your ketone strips?”  

Ketone strips are a simple, inexpensive way to test how well your body is burning fat for fuel.

“Yep,” She said. “I’m getting into the purple.”

Being in the purple means burning a lot of fat.

“And how are you feeling mentally?” I asked.

“That’s better too.” She said. “I can stay focused for longer after lunch at work.”

“And your mood?” I asked.

“Much better. Except when I look in the mirror.” She said, only half jokingly. “I really do feel better, and I’m getting stronger, the numbers don’t lie, so I guess for now I just need to be easier on myself when I look in the mirror and focus on the little wins.”

Barbara is not alone in her frustrations. Changing a body visually is difficult. Improving energy, mental focus, strength, and overall health can happen relatively quickly, depending on the situation, but looking differently usually takes a long time, and always takes a lot of work.

Many people fall away from their program because they aren’t seeing the big, obvious results they want to see in the mirror and, having worked really hard for a month or two, get discouraged enough to fall back into what is easy and familiar.

It is also always possible that the program isn’t right. Each person is different and what works well for one might not work for another.

This is why measuring progress can be a game changer. Simple tools like ketone strips show us in real time if we are actually metabolizing any significant amount of fat. A gym journal lets you look back on your starting point, and see how far you’ve come, even if it doesn’t seem like you’ve made much change yet.

Fitbits and other gadgets can not only help you see progress that might be too small to notice on a day to day basis, but can also show you when you’re not improving and help build an understanding of the lifestyle patterns that are not helpful.

Dexa scans, which accurately measure body fat percentage can tell you how well your program is working and conversely if you might need to try a different approach.  There are many more tools for keeping track as well that can help you to better understand your ups and downs, gauge the small steps, and more deeply understand your patterns.

It’s easy to get discouraged with a ‘just feel it out’ approach because many of the changes we want to see take a long time to show up. Some people can take that approach and stay focused and consistent even when they aren’t seeing any obvious changes, but most people just get discouraged and fall off track. Measuring the small changes, keeping track of the little wins, can be a light in the dark that allows you to know if you’re going the right way, and inspire you to keep going even when it doesn’t look like you’ve made it as far as you actually have.

With your next big goal consider some simple, easy ways to keep track of your small steps. See if that helps you maintain focus, stay on track, and eventually make it to those big leaps you want to see. 

Stretch your Wellness Goals

Stretch Your Wellness Goals: The Importance of a Daily Stretch Routine

By: Erin Drake, Intern MT at Unlock Bodyworks and Certified Yoga Instructor

To dispel many myths surrounding when and how to stretch, and highlight some of the best benefits of stretching, we offer this quick reference guide so you can create an informed, personalized daily stretch routine.  Stretching does not have to take an eternity; in fact, the most productive stretching routines can be completed within 10 to 15 minutes in the comfort of your own home or office.

Things to Remember when Stretching

1.     Stretch safely. This means remembering proper joint alignment and stacking. Incorrectly stretching can increase the risk of injury, so be sure to check with a professional to ensure you are using correct form.

2.     Stretch when muscles are warm. Contrary to popular belief, stretching is not a warm up. In fact, stretching ‘cold’ muscles can cause injury. A brisk walk is a great warm up before stretching.

3.     Avoid static stretching before an intense physical event.  Recent research noted by the Mayo Clinic suggests that static stretching before an intense athletic event may inhibit performance. The Mayo Clinic suggests, “instead of static (prolonged, slow) stretching, try performing a ‘dynamic warm-up.’ A dynamic warm-up involves performing movements similar to those in your sport or physical activity at a low level, then gradually increasing the speed and intensity as you warm up.”[1]

4.     Keep it simple.  Select a routine that is easy for you to remember and easy to duplicate; this way, you are more likely to stick to your routine.

5.     Hold the stretch and focus where it feels tight. To get the maximum benefit of a stretch, hold it for 15 to 30 seconds, repeat it three or four times, and focus on the muscles that feel the most sore.

6.     Pain is NOT gain. If you are injured, ease up on the area of concern to avoid exacerbating an injury.  Be careful not to overstretch a painful area, as this can cause unnecessary microtears in the muscle fibers.

7.     Be balanced and symmetrical. In other words, if you do a stretch on one side, then do it on the other to avoid causing muscle imbalance.  This applies to the front and back, and from side to side.

8.     Keep your routine. Repetition is the key to maximizing the benefits of stretching; the more you stretch, the more your body will respond by increasing your flexibility, circulation, and range of motion.

What are some of the benefits of stretching?

Unsurprisingly, there are several health benefits to practicing a daily stretch routine.  We have listed a few of them below.

Physical Benefits

●      Increased Circulation: Stretching encourages blood flow circulation to muscle tissue which can improve your performance during movement and activities.[2]

●      Improved Flexibility: Stretching involves moving your muscle tissue which ultimately may increase your joint range of motion over time[3].

●      Promotes Range of Motion: Improving joint mobility may lessen your risk of physical injury and improve joint health.[4]

●      Improved Posture: The alignment of your skeleton and how your soft tissue supports it, determines how well your body can function. Conversely, sitting for long periods of time may compromise your posture and create physical limitations. Stretching daily can combat these imbalances and bring your posture into improved functional alignment.[5]

Mental Benefits

●      Stress Reduction: Since most of us carry stress in our muscles, stress may cause soft tissue to shorten, spasm, and/or create trigger points.  When practiced frequently, stretching reduces stress and may decrease your risk of creating prolonged muscle tension.[6] 

●      Mental Clarity: Most stretches can be connected with breathwork to allow for the mind and body to align.  Being in the present moment increases mindfulness which is used as a tool in mental health therapies.[7] Stretching creates body awareness, allows the mind to let go of racing thoughts, and gives us permission to focus on the present.[8]  

 Simple, starter Stretch Routines

 1. Lateral side bending (both right & left sides)

Find a comfortable seat on the floor, mat, or firm chair.  Draw both shoulder blades downward, inhale and raise your arms above your head. Clasp both hands and lean to the right on your exhale. Inhale, then come back to center. Exhale and then lean to the left.  This stretches your side body and your breath opens space between your intercostal muscles (muscles between your ribs).  You can also practice this standing.

2. Flexion/Extension (front & back)        

Start from a seated position as described in number 1, above.  Extend the arms and both hands and lightly hold the legs (the front leg if cross-legged, or knees if sitting in a chair).  Sit with a tall spine, navel tucked towards the spine, sit bones reaching into the ground and crown reaching to the ceiling.  On an inhale, gently lift the gaze, extend the head and neck, and raise the heart for a tiny back bend.  On your exhale, tuck your chin to your chest, round through your spine and let your shoulders come forward. Repeat on your inhales and exhales several times.

 3. Low Lunge (Great for sitting all day!)

Bring your left leg forward and plant your left foot on the floor, just next to thumb of your left hand. Make sure your left knee is stacked over your left ankle and do not over extend your left knee past your ankle. Your right quad should be extended slightly so you feel the stretch in your right quad.  Bring both hands lightly onto the left thigh (quads).  Hold this stretch and breathe for about 20 to 60 seconds. Or, start with a few seconds, switch sides and gradually increase the time in the stretch.

     Repeat on the right side.

[1] https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931?pg=2&reDate=01112018

[2] Health benefits of physical activity: the evidence. Darren E.R. Warburton, Crystal Whitney Nicol, Shannon S.D. Bredin. CMAJ Mar 2006, 174 (6) 801-809; DOI: 10.1503/cmaj.051351

[3] https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931?pg=2&reDate=01112018

[4] Ibid.

[5] Ibid.

[6] https://www.youtube.com/watch?v=sltGyJvbvWw

[7] https://behavioraltech.org/resources/faqs/dialectical-behavior-therapy-dbt/

[8] Alyson Ross and Sue Thomas.The Journal of Alternative and Complementary Medicine.Jan 2010.ahead of print. http://doi.org/10.1089/acm.2009.0044. Published in Volume: 16 Issue 1: January 27,

Healthy, Delicious Autumn Recipe (Coconut Cream, Pumpkin Stew)

It’s no secret that eating healthy means cooking more at home. It’s also obvious that finding the time to prep meals is difficult, and with our crazy, busy lives it can seem downright impossible sometimes.

            Enter, slow cooker. With one of these you can have a hot, nourishing meal waiting for you at the end of a long day, and with a good recipe it will be a delicious meal at that.

            One of my all time favorite slow cooker meals is Coconut Cream, Pumpkin Stew; a perfect autumn treat. Here’s how it’s done:

Ingredients:

Five of your favorite veggies

(I switch this up every time I make it, but some of my favorites are brussel sprouts, sweet potatoes, broccoli, red cabbage, and leeks).

Protein

If you eat meat then go with free-range chicken breast, or grass fed beef (aprx 2 lbs of either). If you are wanting a great vegetarian option go with wild rice and green lentils (2 cups of both).   

Coconut Cream

1 can, preferably organic.

Creamy Pumpkin Soup

1 large or 2 small containers. I recommend Pacific organic brand.

Instructions:

-Chop up the veggies and toss them into the slow cooker (aprx 6 cups of mixed veggies total).

-Place your chosen protein on top of the veggies.

*There will be no need to chop up the chicken or beef, or pre cook the wild rice and lentils (though soaking the wild rice and lentils first is a great idea, but not necessary). If you go with meat the slow cooker will make it so tender that it will become perfect, bite sized pieces as soon as it’s stirred up and served.

-Pour the coconut cream and pumpkin soup over the veggies and protein, and stir everything together.

-Turn slow cooker on low for 6 to 8 hours, or high for 4 to 5 hours. Prep time should take about 15 minutes and will be ready for you when you get home.

-Enjoy! It’s that simple.

Add cracked black pepper and avocado slices on top when serving for an added treat.

This recipe makes 6 to 10 servings. Extra should be put into containers and refrigerated, then reheated for meals over the next two to three days.