Knee pain?

I am a runner. One of the most common injuries for runners is IT (Illiotibial) band pain. I wanted to know more about how to stretch and strengthen it, but first I will tell you a little bit about it. IT band pain is pain that occurs mainly from overuse. It usually occurs in individuals who are over-training or running a certain way. The IT band is rubbing against the knee causing inflammation to occur. The pain is on the outside of your knee. Here is a picture of where the pain is located on a right injured leg.

I found some great exercises. These two stretches have come from the May 2004 issue of Running Times Magazine. There are more exercises if you want to check them out. The pictures below are demonstrating a right IT band injury, so if it's your left leg that is hurting, do the opposite. 

Stretch #1: You pull your food up to the back of your buttocks. Then cross your uninjured leg over the injured leg and push down for 30 seconds.

Stretch #2: You cross your injured leg over the uninjured side and pull the leg as close to your chest as possible. Hold for 15-30 seconds.

Challenge: If you have IT band syndrome, incorporate one of these stretches into your workout. If not, let me know about something you would like to stretch and work on.

Be happy

So I stumbled upon this article and it is quite interesting. Basically it is saying how people have this ideal body image that they are trying to achieve but do not want to put in the work to do so. If you want to change, you have to put in the work and change one thing at a time. It takes baby steps, so it will take time. You just have to keep a positive attitude and love yourself. The article says that most people have this idea that when they lose those 5 pounds that their life will change. Truth is, it will probably be the same. YOU have to be the one who makes your life different. Go out there and be happy with who you are. Take care of yourself. Make sure you are clean and work hard to accomplish the goals that you have. Like I said before, it will take time. Eventually you will get where you want to be and love life as you are getting there. I love this picture. It gives me motivation on those days that I really need it.

Challenge: Be happy while you are working towards your new goal.

Disability?

I came across this picture today from Ben Davis Chevrolet Buick. I think it is very inspiring. Whatever your goals are, have a positive attitude and it makes it easier to accomplish them!

Challenge: Have a better attitude.

Tips for healthy habbits

Came across this article about how to keep your kids habbits healthy and life-long. I thought it can apply to all though.

Make chips, ice cream floats or other purchased snacks a treat for a once a week, family movie or game night. Make a special trip to the store to get the treat. If it’s not always in the house you can’t give in to your own (or the kids) weak moments between those special times.

Buy the right foods. If all the kids find to eat is an apple and they’re truly hungry they’ll eat an apple. Eating an apple or celery with peanut butter is not a punishment. If you appreciate a fresh, crunchy snack they’ll learn to like it too.

If you live outside of town, drop your kids off at a safe place, half a mile or more from their school building. They get a walk and you don’t have to deal with the traffic congestion around the school. Live in town? Don’t even let them get into the car in the morning. (For yourself, do the same. Park in the farthest parking spot away from the building you work in or walk to work).

Only let your kids turn on the TV (or other screen) if they’ve played outside for an hour or attended a sports practice in the time between school and dinner. Everyone plays outside, even if they don’t think they like the outdoors. They’ll figure out a way to have fun; they’re kids.

Unless your child’s doctor tells you there is a reason for your child to lose weight, focus on a healthy diet and exercise. Unlike adults, if a child is overweight simply maintaining that weight while they grow taller will solve the problem most of the time. (For you, do the same. Focusing on a healthy diet and exercise rather on loosing those extra pounds will improve your results).

Challenge: Implement one of these tips into your life and try it for the next month.

Something to think about...

My professor says this statement as I am sitting in class today:

"If there were a pill that had all the benefits of exercise in it, it would be the most prescribed drug in the world."

Isn't that amazing!?! Execise controls your weight, improves your mood, can prevent heart disease, can give you MORE energy, and so much more! This article put out by the Mayo Clinic goes into more detail if you are interested.

Challenge: Get out and exercise. Even if it is for 20 minutes a day, you will be able to notice a difference, I promise!

Ab exercises

Ab exercises are so good for you because it helps you keep a strong core, which will help you keep good posture, protect your spine, and just help keep your body healthy and in good working order. I ran across this article today that talks about the 10 most effective ab exercises.  

The most effective ab exercise is (drum roll please)............ the bicycle!

1. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
2. Bring the knees in to the chest and lift the shoulder blades off the floor. Don't pull on your neck!
3. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg. If you want to make it more difficult, when you straighten your leg, try to keep it about 2 inches off the ground.
4. Switch sides, bringing the left elbow towards the right knee. This completes one rep.
5. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

If you are just starting to work out and only have a few minutes, I would suggest doing 25 reps each morning and then work your way up. You can do it!!

If you want to know more, here is the website I found the information at. It also has some other good ab exercises you might want to check out. http://exercise.about.com/od/abs/ss/abexercises.htm

Challenge: Incorporate the bicycle into your daily workout routine.

Don't Quit!

I feel like I have abandoned you all. I'm sorry! Life just gets so crazy busy, but I always think of writing. I have a few ideas that I have written down that I want to share, but first I will write about motivation again. I recently returned from a trip to San Diego. The drive was great, but long, so I had a lot of time to think. One thing that I was thinking about are things that I want to accomplish during the year 2012. I wrote a list of about 20 things. I kept debating whether or not to write this down, but I decided that I am going to do 2 half marathons and 2 triathalons this summer. Each time I thought "naw, I don't think I can do that," this movie clip came to mind. I love this movie! It is so inspirational!

Challenge: Make a goal for yourself that will push you to your limits. You can do anything you want... DON'T QUIT!