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Wellbeing Wednesday

Assortment of fruti & a pair of shoes

Workout of the Week

Warm Up:
Dynamic Mobility Sequence: 2 sets, about 30 second rest

W1: Inch Worms x 8
W2: Squat to Hip Up x8
W3: Loaded Beast x7
W4: Childs Pose+Lat reach x6ea
W5: 9090 Transitions x6Ea
W6: Body Weight Squats x 20

Workout

This week we will be focusing on a format of training known as On the Minute (OTM) training.   OTM training is completed when an individual (you) performs a certain exercise on a running clock.  For example, if you were to complete 4 sets of 15 reps of body weight squats in an OTM fashion the clock would start with your first rep of your first set and your rest period would be the time in-between the last rep of that set and the start of the new minute.  Thus, if the 15 reps took you 28 seconds you would have a 32 second rest.  All the exercises today will be done in such a fashion.

 

A1: Body Weight Squats 4x15 OTM

-rest 2 min before starting the next OTM set

 

B1: Body Weight Lunges 4 x 20 (10 ea. side) OTM

-rest 2 min before starting the next OTM set

 

C1: Burpees 4x12 OTM

-rest 2 min before starting the next OTM set

 

D1: Mountain Climbers 4x30 (15 ea.) OTM

-rest 2 min before starting the next OTM set

 

E1: Push Ups 4x15 OTM

-rest 2 min before starting the next OTM set

 

F1: V-Ups 3x15 OTM

-rest 2 min before starting the next OTM set

G1: Russian Twists 3x 30 (15 ea. Side) OTM

 

Cool Down:
Once finished, do some static stretching for all major muscle groups (i.e. hamstrings, quads, calves, hip flexors, abs, pecs, triceps, delts, and thoracic spine)



Weekly Article Post

Joint By Joint Approach

Today’s article review discusses the joint by joint approach.  The joint by joint approach is a tool that many trainers, coaches, physical therapists and other clinicians use to help identify what the key issue may be with regard to joint pain and injuries that are not acute in nature. Simply put, the joint by joint approach is a general guideline (not a solidified rule) that helps an individual understand why they may be having pain in a certain joint of their body, and how to go about fixing it.

Often when people have pain somewhere in their bodies - let’s say in the knee for example - they believe it is the knee, or the surrounding musculature of the knee’s fault.  This often leads them to try and strengthen the knee in an attempt to relieve the pain.  What many people don’t realize is that chronic pain of a joint is often the result of a dysfunctional joint above or below it.  For instance, if the knee is in pain it is often because the hip or ankle is not functioning properly.  This is where the joint by joint approach comes in.

The joint by joint approach suggests that each joint in the body is either dominantly a stability joint, or a mobility joint.  To allow for a better understanding of this concept let’s move up the body discussing each joint on the way and identify if they are a mobility or stability joint.  For the sake of time we will disregard the neck, elbows and wrists at this point.  We’ll start our journey at the ankle which is a considered mobility joint, knee = stability, hip = mobility, low back aka lumbar region = stability, thoracic spine aka mid back = mobility the scapulothoracic = stability, and the glenohumeral = mobility.

Let’s go back to that achy knee now.  If this pain was not the result of an acute injury it is often the ankle, hip, or both that is at fault.  Often this is because they lack mobility, and the knee now has to overcompensate for one, or both of these joints.  This would be the same for mobility joint.  Let’s say, for example, you are having pain at the hip.  Often this is because the low back or knee are “sloppy” and lack stability, and now the hip has to compensate for one, or both of those joints. 

The take home message here is that if you are trying to rid yourself of pain in a certain joint that was not the result of an acute action, start looking to the joints above and below it.  Often once you mobilize or stabilize those joints the pain in the effected joint will subside.  If you would like to learn more about the joint by joint approach here is a great article.  Happy wellbeing Wednesday everyone!!!

Weekly Nutrition Tip

Sauerkraut

If you want to cleanse your gut after the holidays, there aren't many foods better than sauerkraut.  Sauerkraut is rich in vitamin A and vitamin C -- both of which contain significant anti-inflammatory properties.  Not only that, but certain types of sauerkraut have been tested to contain billions of probiotics per serving which kill off pathogens in the gut while also replenishing the beneficial flora in your digestive tract.