CROSS FIT!

(I am sweating!  

I can barely lift my arms!)

During the middle of my (dance teaching) work day, the members of my department took a break and had two guests from EFV, a Cross Fit studio on the upper east side down the block from school, join us to lead a session.  What a motivating guy!  Eric, the founder of EFV, led us first in a quick discussion about the pyramid of Cross Fit with nutrition as it's base, and using functional movements to aid in the ability to perform better.  I was impressed that in the warm-up (which was really quite tough already!) he analyzed our form and gave pointers on technique and explained fully how to do each repetition safely and efficiently.  Great for injury prevention.

He even mentioned something that I ALWAYS say.... he stressed that it's the TECHNIQUE and FORM of the thing that is most important.  If you attempt to do the action fully, then you'll be able to measure your progress.  For example.... not doing 20 "girl push-ups" and then advance to 10 "real push-ups."  Just do the push-ups the way they need to be done and measure that :)

I appreciate the ability to workout without the need for numerous apparatuses with time spent setting up and cleaning up, especially when you are working out alone and need to do it quick.  We spend time doing things that just needed our body parts:

• Round 1
• 21 push-ups
• 21 squats
• 21 burpees 
• Round 2
• 15 push-ups
• 15 squats
• 15 burpees
• Round 3  
• 9 push-ups 
• 9 squats
• 9 burpees 

And we timed ourselves so that, ideally, you could measure, quantitatively, how well you are performing.  We had planned to do 21 skips, 15 skips, and 9 skips at the end of each but we're pressed for time... so if you plan to try this -- add it in!  

But what a great thing to try..... SOMETHING NEW!!!!!!  It's inspiring to do something different and to push yourself in a new way.  Try it!  Anything! Something new!  

A little more on running....

I was intrigued by my own running technique this morning and I decided to post a little more about running and form.... I experimented with heel striking and then forefoot landing and it actually felt different.  A forefoot landing made me feel lighter on my feet, but ultimately I preferred heel striking.  I felt more powerful and it energized me.

I love this article on common running form mistakes.  Brandon Laan posts some great information that we can use as a follow-up to yesterday.  I adored a few key take-aways:

• Good form is a matter of not being lazy!!! This I tell to my students ALL THE TIME! Form is so important and you can actually work more efficiently to target specific muscles and get more out of your efforts (in running, and while lifting weights or doing other activities) --- "proper and efficient biomechanics during your entire gait cycle"  (POSTURE, ALIGNMENT, PELVIC STABILITY, HIP STRENGTH) 
• Listen to your feet hit the pavement to measure your strikes -- increase turnover by counting how many strikes in 15 seconds and multiply by 4 to see strikes per minute -- and try for more!
• Maintain a forward lean and keep elbows bent at 90 degrees (to avoid using unneeded energy in the arms!) 
• Active-isolated stretching to avoid injury while running and increase range of motion (hamstrings, quads)
• MY FAVORITE DRILL:
• Perform the “Hands on Head” drill. Start by interlocking your hands on your head. Focus on keeping your core solid and straight while keeping the hips and shoulders level and relaxed. Start jogging. This drill will help you to eliminate any left to right movement through the hips and help eliminate a criss-crossing, side-to-side arm carriage. 
• Keep body relaxed -- at mile markers (or another landmark you can set) raise your shoulders up to your ears and then drop back down into a relaxed position -- maintain that relaxation throughout 

HAPPY RUNNING!!!

Running!

Running techniques....... 

Most trainers, doctors, and fitness enthusiasts have always recommended running with a heel strike as opposed to a toe (forefoot) strike when landing.  This is what my studies as a Personal Trainer taught me while learning proper frontside and backside running mechanics: you want as much flexion (flexing at the ankle, bending in the knees and creasing at the hips) when the leg travels forward, and as much extension (ankle pointed, hip and knee extension) when the leg goes behind you.

But.... New research shows that for some injury prevention, a "forefoot" strike is beneficial.  When people run without wearing shoes, they usually land with the forefoot and this leads researches to believe that's best..... so they tested it out a little further.

• Knees, ankles, and the Achilles' tendon are the sites of most running injuries and when force was analyzed with female athletes during running, they found greater force (especially with the knees -- 16% more force produced!) with heel landings 
• However.... striking with the ball of the foot could lead to tendonitis, plantar fasciitis, or a stress fracture 

So..... if you're not in pain, best not to switch your techniques.  If you can, have a coach or trainer watch you run and observe your technique.  Then, if you are having pain, see how best to alter to shift the pressure and force on the joints.  

The lesser of two evils...

To order in, or to eat out???  What's worse?  What's better?  

When you can't cook for yourself, don't have time to, or don't want to... what should you do?  

Take out wins! 

When eating out you are.... 

• 10 times more likely to nibble on bread (who doesn't??!!)
• Twice as likely to order an appetizer 
• More like to order side dishes (nearly 40%, versus 25%)
• More like to order dessert (25%, versus 4%)

I totally agree!  When I dine out, it's usually about creating an experience.  You share bottles of wine, several appetizers, stab a bite off of each plate at the table to try each meal, sample desserts.... go. to. TOWN!  That's what going out to dinner is to me -- an experience with family, friends, significant others... to share in a meal outside of the home.  

If I "order in", it's simply because there's nothing at home to cook, i'm exhausted, or it somehow seems simpler.  It's never about the experience for me, and it's usually just the entree - that's it. 

How about you?! What do you think?