In this issue:
The answer to that question is simple, everything.
That three pound mass in your head is the boss of your body. It runs the show in everything that you do, even when you are sleeping. The brain is the reason you remember how to get to BodyBasics. It’s what reminds you how to do exercises and alerts you when you do them wrong (along with your trainer). Pretty impressive for something that looks like a big gray wrinkly sponge.
You already know that the brain controls all of the muscles in your body, but have you ever thought about what would happen if one day your brain suddenly stopped communicating with certain muscles? Did you know that was even possible, and that it can happen to anyone?
For instance, a long distance runner who recently trained at BodyBasics experienced this exact problem. Over time, the neural pathways that communicated to her posterior chain were interrupted, leading to an inability to get her gluteal muscles to contract. As an avid runner, this led to many problems that ultimately caused her to cease running. However, with consistent workouts that focused on neurological re-training and coordination, she was back on the move in only a few short months.
Neurological training looks at the coordination and timing needed to produce a movement before practicing the movement itself. For example, performing a bridge was very difficult for the runner. So instead of continuing to train that specific movement, the focus of training was shifted to coordination of the core and extremities. One of the most effective ways to do this is to asses and train rolling patterns.
Rolling over isn’t just important for babies, as you may think, it’s important for everyone. This primitive pattern that is learned when you are only a couple of months old is necessary in order to utilize the innate relationship of the head, neck, and shoulders to positively affect coordinated movements. Over time, most adults lose the ability lose that power which may result in poor timing, sequencing and coordination of the most basic movements. When that innate patterning is re-established, movements become more efficient and effective.
In the runner’s case, once the pathways that connected the brain and gluteal muscles were re-trained to fire at the appropriate time and in the correct order, performing a bridge was no longer a struggle. In fact, a single leg bridge wasn’t too challenging either.
So if you’ve ever noticed that you have trouble with your workout, including; lack of coordination, loss of mental focus or consistent pain with activity, it might be time to try a different approach. Going back to re-learn your most basic and primitive patterns may be the missing link.
Who knew that rolling around on the ground could be so beneficial?
Who would have thought combining a banana split with a grilled sandwich would lead to such a yummy, nutritious hybrid? Kids will have fun stacking banana slices, strawberries and chocolate chips, then smashing the bread down with their hands to ensure that the peanut butter seals the sandwich shut.
· 4 slices multigrain bread
· 2 tablespoons peanut butter
· 1 bananas, sliced
· 4 strawberries, sliced
· 1 tablespoon chocolate chips
Directions Together, spread the peanut butter on 2 of the slices of bread. Place the banana and strawberry slices on the 2 plain slices of bread. Sprinkle the chocolate chips on top of the fruit, if using. Close the sandwich with the peanut butter covered bread, taking care to press each sandwich closed firmly with your hands.
Adult: Toast the sandwiches in a pan over medium heat for 1 minute on each side, or until the bread is golden brown. Cut each sandwich in triangles and enjoy!
· Servings per Recipe: 2
· Amount per Serving
· Calories: 352
· Total Fat: 12g
· Saturated Fat: 3g
· Sodium: 174mg
· Total Carbohydrates: 59g
· Dietary Fiber: 9g
· Protein: 10g
· Sugars: 24g
Julie Perkins is a local licensed massage therapist who also has a passion for long distance running. A long time member of the Southern Arizona Roadrunners, Julie has spent countless hours dedicated to running. Over the past 10 years she has run in 65 SAR races, including five marathons and eleven half marathons.
Julie came to BodyBasics in February of 2012 to ease back into exercise after being released from physical therapy for recurring hip issues. When Julie first began training with Amelia, she was experiencing significant hip pain and muscle spasms almost daily. The possibility of her running, let alone returning to the long distance circuit, any time in the near future seemed out of the question. Nevertheless, Julie consistently trained with Amelia two times per week for five solid months in an effort to mitigate the pain.
We are thrilled to report that Julie is not only pain free, she is back to running. Everyone at BodyBasics is thrilled with Julie’s progress and is thrilled for by her success. Amelia has vowed to be waiting at the finish line when Julie makes her return to racing. Congratulations Julie, we are so excited to see what the future holds!
Amber Stazenski completed Pima Community College’s Fitness Professional Certificate Program and is certified through The American Council on Exercise (ACE). She is most looking forward to helping clients learn corrective and functional exercise in an effort to work toward pain-free living. She strongly believes through healthful eating, exercise and education, people’s health concerns could be greatly mitigated if not eliminated.
Call to schedule your complimentary fitness evaluation with her today. 520.498.0359
Babies can do it. Can you? This month’s article and client of the month story illustrates the importance this fundamental skill. You just might develop some new found respect for babies is you give these movements a try. If rolling doesn’t come easily to you, make an appointment for some individualized attention with one of your favorite trainers.