Monthly Archives: March 2014

Help, I’m Injured, and I Can’t Workout!

By: Ann Corwin Marix, ACE-CPT, LMT

In the midst of your workout, you feel it…a grind, a sharp pain, a pop…uh oh.  After you realize you’ve incurred an injury, your first thought is “UGH…I will need surgery…, there go my workouts for the next 6-8 weeks.”  That does not have to be the case!  I can say this as I speak, first hand, from my own experience.  My parents endowed me with bad knees as a trade off for a great personality.  I incurred a complete acl and partial meniscus tear in my right knee almost a decade ago and most recently suffered the exact injuries in my left knee.  The cliché holds true, if I only knew then what I know now, I would have had a better recovery because I would have continued to exercise.  A few modifications to your existing regimen is all you need to stay healthy and strong before, during, and after surgery.

First and foremost, do not ignore the injury as that will not make it go away and it will definitely make the injury worse.  Learn how to redefine your workout to create a ‘pre-hab’ game plan!  In the past, people have followed the rule of surgery first, physical rehabilitation second.  Research has shown the more we do prior to surgery in regard to maintaining our physical health and strength, the rate of recovery improves and, in some cases, surgery may be avoided.

Most injuries are isolated to a specific area, so injuring your knee will not affect you pumping out a chest press or some bicep curls, unless your knee is connected to your arm and if that is the case…well, there is no workout that can fix that! In fact, in the case of a knee injury, it is recommended to continue performing lower body exercises.  This will strengthen the musculature surrounding the knee, offering protection as well as prepare for better post surgery recovery.  It is important to know what exercises to do to assist in healing and which ones to avoid that could worsen the injury. So here are a few exercises to do and not to do with common injuries:

BACK PAIN:

Avoid: Running, overhead lifting, leg press machine

Try:  Walking, stretching, protected ab exercises, recumbent bike, yoga, Pilates

SHOULDER PAIN:

Avoid: Repetitive overhead exercises or lifts with free weights

Try: Front shoulder raises, lateral raises

SHIN SPLINTS:

Avoid: Running frequently

Try: Cross training combined with cardio such as swimming or biking

TWISTED ANKLE:

Avoid: Repetitive impact such as running, jogging, and cardio dance

Try:  Upper body exercises, stationary bike, swimming, drawing letters of the alphabet with your toes

SWOLLEN KNEE:

Avoid: Any exercise that recreates the pain, running, weighted lower extremity exercises

Try: Swimming, yoga, Pilates, hip/thigh/knee strengthening exercises.

NECK PAIN:

Avoid: Yoga positions that put pressure on the neck, running

Try: Walking, cycling, Pilates, yoga

PLANTAR FASCIATIS:

Avoid: Running, any lower body impact moves

Try: Elliptical trainer, bicycling

If you do have an injury it is important to talk to your doctor, personal trainer, or a physical therapist as they can recommend specific modifications, exercises, and stretches that allow you to continue your training regimen.  As always, you should consult a doctor prior to adding to or changing your workouts.

Injuries happen, but when they do, don’t let them keep you down. Instead, let them be the reason you educate yourself on how to work with them and how to avoid them in the future!

About the Author – Ann Corwin Marix

annAnn’s start in health and wellness was (and still is) as a masseuse after, believe or not, hiring a personal trainer.  See athletics, exercise and activity have always been a major part of my life; but over time life seemed to take over – work; raising a child; keeping a household took its toll and my “Me-time” seemed to disappear.  Long story short, what was going to be a time to make myself feel better (by getting a massage after some a personal training session) became an eye opening experience and drove me to obtain my massage license and help others in relieving pain from injuries, trauma, or simply everyday life. Wanting to get back into exercise, I became a Jazzercise instructor and then wanting a closer relationship with clients, followed that experience by becoming an ACE Certified Personal Trainer and Certified TRX Instructor.  I love providing my clients with a unique and fun approach to help motivate and drive to obtain the results they want.

 

3 Exercises to Sculpt Toned Arms

 

It’s that time of year when you start thinking about the beach and wearing your tank tops and bikinis. Lean and toned arms are one of the keys to both feeling and looking your best. Here are three of my favorite exercises to help tone up your arms. All you need are a pair of dumbbells.

For each of the exercises, do a complete cycle that includes one set each. Once you complete all three sets in the cycle, repeat for a second and then a third set.

1. Triangle Pushups
Kneel on the ground to place your hands on the ground with your thumbs and index fingers touching to form a triangle. This is a difficult exercise so you may want to start in a modified position, keeping your knees on the ground, before attempting it with your legs straightened out. Place your hands directly under your chest with your elbows pointing back toward your feet. With your torso completely straight (abs turned on), lower your body toward the ground, bending your elbows back and alongside your torso. Push back up until your arms are straight. Complete 8-12 repetitions.

2. Bicep Curl to Shoulder Press using Dumbbells

Grab a pair of dumbbells and stand with arms hanging down at your sides with palms facing forward. Begin the exercise by curling the dumbbells up to your shoulders. Make sure your abs are turned on and you don’t arch your back to curl the weight up. If you find yourself arching your back drop down in weight. Rotate your palms outward so that they are now facing forward (away from your body). Begin the pressing portion of the exercise and press the dumbbells overhead until your arms are straight. Reverse movements back to starting position. Complete 8-12 repetitions then move on to the next exercise.

3. Tricep Kickbacks using Dumbbells
Hold a dumbbell in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Slightly bend your knees and keep your abs engaged to protect your lower back. Bend your arms and pull the elbows up parallel to your torso (this is your starting position). Holding that position, straighten the arms out behind you, squeezing the triceps muscles. Bend the arms back to starting position and repeat for 8-12 reps.

Get those arms toned and ready for summer by completing this program two to three days a week with at least one day of rest between each day of exercise.

 

 

 

Why YOU Should Detox

By Jenn Lormand ACE- CPT, BS. Exercise Physiology, Author of mommymovement: new baby. new body. new life.

Everyday our bodies are bombarded by toxins.  It’s all around us.  The air we breathe, the water we drink, and the food we eat.  There are 1.2 trillion pounds of pesticides sprayed on our food every year.  389,000 miles of our rivers and streams are polluted.  Disease is on the rise like never before and yet we are more educated and have more resources than ever before.  Why are we so sick, and what can we do to stop this cycle?

When I look at these numbers I get overwhelmed.  My first thought is, “What can I do to protect my family from all of this?” I believe that the first step to find a solution is to understand what we do have control over.  We have control over our choices and actions.  We can begin to create change in ourselves, our families, and eventually our planet.  There are some simple choices that we can begin to make, on a consistent basis that will help our bodies heal itself.  My wish is that each person that reads this is motivated to make one small change to help rid their body of toxins and CREATE the happy healthy lifestyle that we all want.

The body has 7 different ways that it gets rid of the toxins we are exposed to on a daily basis.  They are called the 7 Channels of Elimination.

  • Skin
  • Blood
  • Liver
  • Kidneys
  • Colon
  • Lymphatic system
  • Lungs

Another one that should be included and is just as important as the 7 listed above is our attitude and mindset.  Research has proven time and again that negativity creates disease of the mind and the body.

As I dug into this topic, I was amazed at some of the simple changes that I could make to improve the health of myself and my family and I want to share them with you.

  1. Get rid of Stress- even if we put the right things into our body, stress and hatred actually turn into acid in the body. Meditation or daily prayer help to change the chemistry in our brains, and studies show that people who do these things consistently are healthier and happier! Read more about this here
  2. Limit exposure to EMFs (Electromagnetic Fields) cell phones and other electronics.
  3. MOVE – move on a consistent regular basis to increase oxygen levels in the blood to keep cells healthy
  4. Eat organic – this helps limit the amount of pesticides we ingest on a regular basis
  5. Drink alkaline water- helps keep cells in the body free from disease.  I use a product that I love in our water at home.
  6. Take a probiotic to keep healthy bacteria in the gut and strengthen the immune system.  There are many on the market.  Make sure that it is high quality probiotic that can actually withstand the gastric acid in the stomach, and make it to your colon.
  7. Use natural products on your skin (lotions and deodorant). We are a vitamin D deficient nation because we are suffocating our skin with these and not allowing the body to naturally create Vitamin D from exposure to sunlight. There have also been studies done on breast cancer survivors that link the ingredients in antiperspirants to causing breast cancer.

My passion is to help others become their best self and creating their BEST life. So I’m excited to announce that we are going to run a FREE 21 Day Detox Virtual program because I want to help as many people as possible get healthy!  If you would like to learn more about how to make simple changes in your life to CREATE maximum health benefits please reach out to me jenn@ascensionfitnessnola.com.  To register for our FREE 21 day detox please click here.

About the Author – Jennifer Lormand ACE- CPT, BS. Exercise Physiology, Author of mommymovement: new baby. new body. new life.

jenn blogMy love for fitness started at an early age. Growing up with asthma, I was driven to fight through those challenges. Exercise and fitness was my avenue to diminishing my reliance on asthma medications and treatments. Fueled by my passion to help people succeed and as a graduate in Exercise Physiology with a focus on Kinesiology, I am applying my love for fitness with these sciences to develop leading-edge one-on-one and group training programs to meet the specific needs of our clients, designed to push each other physically and support emotionally the needs of clients.