Mind-body Fitness

    Mind-Body fitness is what is happening these days in the exercise world…even for the hard core runners and triathletes.  It is no wonder, we are the ones that need the skills which yoga and tai chi teach us.  Mind-body fitness requires us to slow down and mentally execute a physical movement with specific attention to breathing while gradually and methodically moving our limbs.  The actual breathing process loosens our tissues which then allow our muscles to relax and lengthen.  Mind-body disciplines such as tai chi and hatha yoga emphasize the breathe continually throughout each movement.  Thus, the actual breathing component of these two disciplines alone helps us pounders on the grounders, loosen and stretch our various muscle groups.

     Specific hatha yoga postures are particularly helpful for arthritis, asthma, low-back pain, and postural problems, while increasing muscular strength and flexibility.  Tai Chi is helpful in improving overall balance and motor coordination plus due to its meditative component, this practice can help reduce anxiety, blood pressure, and symptoms of depression.   Due to the meditative nature of both yoga and tai chi, a definite reduction of insomnia is experienced.

     My next blog will cover the many benefits of the mind-body fitness as it relates to helping us achieve more mental and physical balance while we pursue in earnest our vigorous Type A sports.

Let’s take a vote…

Hello all…let’s take a vote amongst us walkers and runners.  Do you want to stay uninjured and develop leg strength during your workouts?  Should we vote yes to soft surface workouts?  Should we vote yes for hill workouts?

The vote is in…yes to each of these questions.  Responding to number one,  of course we want the best bang for our training “buck”.  Aerobic workouts which require time on our feet help us develop stronger muscles and a stronger cardiovascular system.  This brings our vote decision to question two,  how do we continue to “pound the pavement” and not have impact injuries?  There is no question that walking or running on soft surfaces should be part of your training venue.  Years ago and I mean years ago, many of us walkers and runners did cross countr training, more than on the roads.  Using me as an example in that I have been running for over 45 years and have done more than eighty marathons,  I am still able to run due to soft surface running.  So, vote Yes to soft surface running. 

Let’s look at the last question…resistance workouts such as going up a hill more than once…is that applicable to the beginner walker?  Vote yes, both walkers and runners need to develop their quadriceps and hamstrings and hill workouts is an excellent way of getting very strong, very quick, and without a lot of excess pounding.  Be careful to walk down the hill, heel to toe and chest forward so as to not lean and put additional impact on both knees and shins.

This voting system probably makes a heck of a lot more sense than the current one in Congress…the ease is due to endorphins caused by soft surface walking and running up and down the hills.

Run to Yoga!

The benefits of practicing yoga for walkers, joggers, and runners are numerous.  Yoga helps the runner maintain mental concentration and focus, especially as it relates to breathing and running form. The speed of your movements and the relationship of movement and breathe are brought to your awareness while “on the move”.  Since yoga promotes keeping your airways wide open while doing the pose, it assists the athlete practicing aerobic movement in getting the amount of oxygen they need while exertion is taking place.

Yoga strengthens all the ligaments and connective tissues used by the avid walker or runner.  Practicing yoga postures maintain a strong foundation of the entire musculoskeletal system, especially the abdominal and deep back muscles.  Yoga postures forces your body to move slowly in and out of positions.  In so doing, the walker or runner is reminded to become aware of how the body functions as a complete unit…meaning that the forearms, elbows, arms, shoulders, feet, ankles, legs, knees, thighs, hips, pelvis, abdomen, chest, neck, and head should work in concert with each other.

Avid walkers and runners many times push the envelope of pain.  Yoga teaches you to listen to the messages of your body so that you become aware of pulled muscles, tendinitis, pinched nerves, inflammed disks, and other nuances which the “hard pounding” on the pavement creates.  Yoga creates muscle balance and reverses the injury process from even beginning.

Lastly, the walker or runner learns patience through yoga.  Many walkers, joggers, and/or runners continually want that faster time and/or the longer distance without allowing the body to catch up with the physical goals demanded from their body.  Yoga teaches us patience and to move forward steadily, no matter how slow your progress seems to you.

So, knowing about the above should help both walkers and runners alike to begin with yoga and end with long term agility and aerobic ability.

Run to Yoga!

The benefits of practicing yoga for walkers, joggers, and runners are numerous.  Yoga helps the runner maintain mental concentration and focus, especially as it relates to breathing and running form. The speed of your movements and the relationship of movement and breathe are brought to your awareness while “on the move”.  Since yoga promotes keeping your airways wide open while doing the pose, it assists the athlete practicing aerobic movement in getting the amount of oxygen they need while exertion is taking place.

Yoga strengthens all the ligaments and connective tissues used by the avid walker or runner.  Practicing yoga postures maintain a strong foundation of the entire musculoskeletal system, especially the abdominal and deep back muscles.  Yoga postures forces your body to move slowly in and out of positions.  In so doing, the walker or runner is reminded to become aware of how the body functions as a complete unit…meaning that the forearms, elbows, arms, shoulders, feet, ankles, legs, knees, thighs, hips, pelvis, abdomen, chest, neck, and head should work in concert with each other.

Avid walkers and runners many times push the envelope of pain.  Yoga teaches you to listen to the messages of your body so that you become aware of pulled muscles, tendinitis, pinched nerves, inflammed disks, and other nuances which the “hard pounding” on the pavement creates.  Yoga creates muscle balance and reverses the injury process from even beginning.

Lastly, the walker or runner learns patience through yoga.  Many walkers, joggers, and/or runners continually want that faster time and/or the longer distance without allowing the body to catch up with the physical goals demanded from their body.  Yoga teaches us patience and to move forward steadily, no matter how slow your progress seems to you.

So, knowing about the above should help both walkers and runners alike to begin with yoga and end with long term agility and aerobic ability.

The athletic dilemma: shin splints

Shin Splints is as common an injury one can get when initiating a cardio walk or running program.  By definition, a shin splint is when the muscle and tendon becomes inflamed alongside the shinbone. 

What causes shine splints?  There are a number of causes:

1.  weak arches which will put more stress on the front tendon, 2.  to much movement in the shoe which allows your foot to overpronate -going inward or outward;  the shoe should be a stabilized cushion trainer, 3.  tight calves will create stress in the front vs. allowing more equal distribution in front and back of leg(s), weak shin muscles need to be strengthened with toe crunches each day, 4. improper walking or running form

What can be done once you have shin splints?

1.  take off a week to reduce inflammation, 2.  ice your legs after walking or running, heat legs up before walking and running, 3.  purchase a shin splint sleeve to keep your shin and calf stable, 4. check to see if your shoes are worn, 5.  begin a stretching program such as yoga to keep both legs in balance;  again practice toe crunches (picking up objects with your toes

Hope this helps the beginner as well as the experienced walker and/or runner.  I actually got a shin splint while training for the Boston Marathon a few years back…and I have run more than 60 marathons at that time.

Tempo workouts are for EVERYONE

Today’s thought:  tempo running

By definition, tempo running is an 80% effort based run for a given length of time to build long distance stamina.  For example, tempo running for one wanting to do a 5K may include a one day a week the the following:  3min @80% effort, followed by a 30 second @90% effort, then 3 min @60% effort, continue this process until you have completed a 4 mile distance.  Beginner cardio walkers can do the same workout by using walking based efforts the same as a runner would do.  Advanced runners could modify this workout once again, by completing this process for 6 miles of distance.

Thus, all levels of walkers and runners can develop their long distance stamina by way of tempo workouts, while giving your legs quicker turnover, and giving yourself more variety with your actual weekly workout program.

Grand Opening

Hello all,

Regarding the Grand Opening of the Walk to Run studio on Sat., August 16th… a special thanks to:

Vannesa Montenegro-who organized the event and gave us a wonderful class on yoga basics
Carrollwood Massage – who definitely kept everyone relaxed with countless free massages
Dr. Serrano-who gave each of our spine’s a close up look
Boston Bill-who gave us so many wonderful raffle sunglasses
Bally Hoo Restaurant- whose appetizers like salmon dip and chicken wings just outdid any competition
Monica Korisek-a certifed Life Coach who gave us goal setting lessons and motivated us all
Smoothie King-such a healthy treat which was provided to us all
Bonnie Birdsong-who gave us an inspiring rendition of Tai Chi exercises
LeShan Barros-whose mediatiive and relaxation poses gave us all so much relaxation
Sharon Acree-her body scan detected the weak organs we have so now we can work on them
Cindy Stewart- her foot detox methods cured us of inflammation and detected overuse areas of our body

Ms. Betty who did all the paper work and preparation on site during this event…and countless hours before.

Our participants…loyal to what they believe in…physical and mental health!

God bless,

Lynn

5th 5K Summer Series, Tampa FL

Hello all…it is the thank you part that is most important tonight…Again and again, our volunteers have given our 5th 5K Summer Series a remarkable reputation and smooth sailing. We cannot thank enough to:

Dana Felice: race director…who not only got us free pizzas, but organized the entire summer series process
Diane Bennett: our money gal…took money and gave each runner a supportive statement.
Frank: Diane’s boss…who is always there for us, helping us with traffic or wherever needed…thanks Frank
June Leland: who show up for every race as well….and makes sure no one gets lost in the woods
Victoria Hastie: who drove from Orlando to help our race effort tonight
Sandy Graham and wonderful kids: who all have helped us at each race….never running, just pure volunteering…helping everyone cool us with cold water
April Tatro with #1 son Alex helping: not only did she donate for our T-shirts, she donated her time to help out with our race with her wonderful son…Alex
Christina Mitchelson: Christina has helped with every race and is now a race expert…her two mile smile has given many a runner a dose of motivation.
Silky Sullivan: always is on hand to handle pounds of water and give us help wherever and whenever we need it.
Sandra Baker: despite her running each race, always volunteers to help out with water station and whatever else is needed
Michele and Roger Caruso: both of them have been to each race and have helped with registration…the key position…without them, we would be hard pressed
Deb Voiles: who dropped everything this evening after hearing we needed volunteers and just drove up to help.
Velma and Jack Radloff: without a doubt a loyal pair of volunteers who never run the race, but just come to give us assistance wherever needed
Karla Turner: who runs the membership table like a Hollywood set…always giving particpants so much enthusiasm and motivation to join our club and to do well at our race.
Ric Dorrie: whose race finish expertise is without a doubt the best…thanks Ric for keeping us in line, and on the straight finish line.

No doubt I missed someone…but on behalf of our board of directors of Take…The First Step Club and our participants, we thank all of you for volunteering your valuable time and bringing so much happiness and personal satisfaction to all the participants. You all had so many great comments made about the job you did.

This and that: Next and last 5K is August 27th.
More stuff coming tomorrow…

God bless,

Lynn
Lynn Gray
Take…The First Step
“Gain aerobic ability and agility”
www.TheFirstStepPrograms.com
Office 7620 Gunn Hwy Suite 110
Office Phone 813-453-7885

Take…The First Step Grand Opening

Take…The First Step Grand Opening
Saturday, August 16th – 10:00am-4:00pm

Walk to Run Location & Contact:

Citrus Park Plaza, 7620 Gunn Hwy, #110, Tampa, FL
(just west of Bally Hoo, just east of Citrus Park Elementary School)

Bs. Phone:  813-481-9310,  Cell :  813-453-7885
e-mail:  Lgray88@yahoo.com
website:   www.TheFirstStepPrograms.com

Enjoy the following discounted services, free food, merchandise and valuable coupons:
*  Free massage from Carrollwood Massage
*  Smoothie King samples
*  Bally Hoo appetizers, free beer coupons
*  Metabolic Testing and Body Composition
*  Merchandise savings from the Running Center, Joey Pouch, and yoga materials
*  Foot detoxification-a cleansing method of detoxificating the entire body
*  Body wrap systems for weight loss & detoxification
*  Organic Wine Tasting

Free Sessions include:
10:00-10:30 – Personal Training for the Core
10:45-11:15 – Free Yoga Basics mini class
11:30-12:15 – Nutritional advice for active adults
12:30-1:00 – Free Tai Chi mini class
1:15-1:30 – Goal Setting for a Fit Life
1:45-2:00 – Plyometrics for Leg & Arm power
2:15-2:45 – Coaching tips to increase speed
3:00-3:30 – Relaxation/Meditation min class
3:30-4:00 – Organic Wine Tasting

Speakers and session leaders include:
Christine Miller-Registered Dietician
Lynn Gray – RRCA running coach
Bonnie Birdsall-certified Tai Chi instructor
LeShan Barrios-certified yoga instructor
Frank Helfrich-certified personal trainer
Monica Kosiorek-certified Life Coach professional speake

Special Preview and signed book copies of:
Fit and Faster…100 workouts for walkers and runners, by Lynn GrayGrand Opening Special:
$10.00 off of:
*  all Yoga, Tai Chi, Boot Camp packages of 12 or more
*  My First 5K and Get SLIM-8-week walk/run programs