Synergy Fitness for Her

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Plantar Fasciitis

 

Oh my aching feet….

Foot and heel pain is a very common complaint among athletes and non-athletes alike.  Plantar fasciitis is a very common condition causing heel pain.  Symptoms usually start suddenly, often occur after a rapid increase in activity and are felt as a stabbing pain on the bottom or side of the heel, or as a sensation of tenderness or tightness along the arch.  

What is Plantar Fasciitis?

The plantar fascia is a thick band of tissue that supports your arch and connects the ball of your foot to the heel.  This tissue can become inflamed with repetitive weight-bearing activities.  This condition can develop in athletes and non-athletes alike.

Symptoms are usually worst when getting out of bed in the morning taking the first few steps, standing up after prolonged sitting, after prolonged standing, after walking barefoot or in shoes with poor support, or after an intense weight bearing activity such as running or stair-climbing.  Frequently, people report that symptoms improve over the course of the day as the body warms up, but then progressively get worse later in the day with prolonged walking or standing.

 

What are the risk factors for developing Plantar Fasciitis?

  • Age over 40
  • Sudden increase in running or other weight bearing activity
  • Prolonged standing with work or leisure activities
  • Increased body weight
  • Decreased flexibility in calf muscles
  • Walking barefoot or in shoes with poor support
  • A tendency towards a flat foot, increased pronation

 

How can I prevent Plantar Fasciitis?

  • By regularly stretching your calf and foot muscles, especially before and after walking and running
  • By wearing well-fitting shoes with good arch support
  • By replacing your shoes regularly so that they provide good shock absorption
  • By maintaining or regaining a healthy body weight
  • By working out smartly, including a warm- up with your exercise program and gradually building up the duration and intensity of your program

A few exercises that can help you improve flexibility through your ankles and fascia:


Stand with arms against the wall or solid surface 
Standing Calf Stretch – sideview

Repeat 2 Times
Hold 30 Seconds
Complete 1 Set
Perform 2 Time(s) a Day

If the standing ankle stretch is too uncomfortable, this seated stretch is a good alternative.

Seated towel or belt stretch

Sit with your affected foot in front of you. Place a belt at the base of your toes and pull back, stretching the long plantar ligament.
Repeat 3 Times
Hold 1 Minute
Complete 1 Set
Perform 2 Time(s) a Day

Plantar Fascia-Self Stretch

Grasp foot and pull big toe towards you as far as you can while fully dorsiflexing ankle simultaneously.
Repeat 2 Times
Hold 30 Seconds
Complete 1 Set
Perform 2 Time(s) a Day

Plantar Fascia-Self Stretch

Grasp foot and pull big toe towards you as far as you can while fully dorsiflexing ankle simultaneously.
Repeat 2 Times
Hold 30 Seconds
Complete 1 Set
Perform 2 Time(s) a Day


Sit on the edge of a bench or a chair. Place a tennis ball on the ground and place your involved foot on the ball. Apply pressure and run your foot back and forth over then ball, massaging the underside of your foot. Don’t press so hard that you are in pain.

Repeat 20 Times
Hold 2 Seconds
Complete 2 Sets
Perform 2 Time(s) a Day

I think I may have Plantar Fasciitis. What can I do?

  • The first step is to see your physical therapist for an evaluation to diagnose the problem.  She will take a thorough history and perform an assessment to ensure that your symptoms are not caused by other conditions
  • If you indeed have Plantar Fasciitis, your therapist will teach you exercises to improve flexibility of the ankle and plantar fascia
  • She may also perform some myofascial work to speed up restoration of flexibility
  • Other components of treatment may be instruction in ice massage, instruction in exercise program modification, education re footwear selection, assessment for need of orthotics, use of night splints, or taping

Of course, the best thing is to prevent Plantar Fasciitis in the first place, but if you have developed this condition, it is worthwhile to get it checked out promptly.  Most of the time symptoms can be resolved with conservative measures, so that you feel better and can get back to the activities you enjoy.

 


Physical Therapy, Uncategorized
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Strawberry Coconut Protein Shake

 

Quick and easy breakfast idea-Strawberry Coconut Protein Shake

Sweet-Strawberry-Smoothie copy

Ingredients:
1 serving vanilla or chocolate protein powder
8 oz unsweetened almond milk
1/2 C. frozen strawberries
1 tsp coconut extract
Optional: 1 Tbsp Barlean’s Omega Swirl (or your version of Flax oil, Flax Seed or Chia Seeds)

Yonanas Banana Chocolate Protein Frozen Yogurt

banana

Ingredients:

 

  • 4 small spotted ripe bananas frozen
  • 1 ½ cup of skim milk
  • 1 scoop of Chocolate Protein Powder

Preparation:

 

  1. Peel and freeze spotted ripe bananas for 24 hours. Mix protein powder and skim milk thoroughly, pour into ice cube tray and freeze.
  2. 10 minutes prior to processing frozen bananas and protein, pull from freezer and allow to begin to thaw.
  3. After 10 minutes, begin by inserting one banana then add frozen protein powder and milk. Continue to alternate inserting the banana and protein cube into a blender.
  4. Stir mixture to evenly distribute texture and flavor.
  5. Portion mixture into 4 equal servings into separate containers for future snacks.

Each serving is 145 calories 27 g carbs 10 g protein and less than one gram of fat. Not bad for something that tastes so good and with no added sugar!

 

Seeds Community Garden Supply List

seedsNot interested in yoga but want to help with our community organization this month?

Seeds has submitted an extensive list of needed supplies. Donated supplies will be collected in the studio throughout the month of February!

15- pairs bypass-style corona-brand hand pruners (remind them to use our Amazon Smile)

10- pairs holsters for pruners

10- bahaa-brand folding saws (on sale now)

2- corona 1 1/2″ easy-cut Loppers

5- 3/4″ hose shut-offs

5- hose heads

10- weeders

12- nail brushes

12- Small-sized gloves

7 Ways to Avoid Falling off the Healthy Eating Wagon

1. Don’t Starve Yourself

Eating is a basic human need. Cut your calories in half over night or slash any specific food group out altogether for a prolonged period and you’ll land flat on your face in no time flat. When you’re eating for good health, you still need to eat. You’ll just need to go with healthy options and avoid eating more than your body needs to fuel itself through the day.

2. No Excuses

There are as many excuses to fall off the healthy wagon as there are days in a year. So if you’re going to stay on the wagon, you’re going to have to ignore the excuses and focus in on your goal: eating the right stuff. Which brings us to the next way to avoid falling off the wagon…

3. Stay Focused

Being mindful of your healthy eating ways is easy during the first few days. After all, you’ve spent years eating one way and now you’re changing everything up. In a week or so, however, it can be difficult to remember your desire to eat healthily and even harder to remember why you made that decision. Stay focused on your choices and why you made them to stay strapped tightly on the wagon.

4. Get on the Right Wagon

Every person’s health goals and expectations are different. If you hop on a healthy eating wagon for the first time in your life and expect to shed 30 pounds in a week, you’re going to be disappointed. Setting appropriate goals will help you stay on the wagon and help you make the next goal, as your wagon gets easier and easier to ride to the finish line.

5. Avoid Naysayers

Always struggled with your weight? Tried every diet plan known to man without success? Then you’re going to have a lot of folks who scoff at your desire to eat healthily. Let them scoff on their own and find new friends if you have to. Once your lifestyle changes start to pay off, strut by the folks who said they’ll believe you’re serious about healthy eating when they see results and watch their jaws drop.

6. Stay Away from Triggers

The reason healthy eating is difficult for so many is that unhealthy eating tastes so good! Understanding this and understanding when you most want unhealthy food options will help you stay on the healthy wagon. Have a hard time saying no to sweets at your best friend’s house? Invite him to your place or meet at the park. Eat everything in sight when you’re lonely? Give someone a phone call when no one is around.

7. Know How to Get Back On

You should aim to stay on the healthy eating wagon all day every day. But you should also be ready when you fall off. While you can find any number of ways to get back on the wagon, the best is to just do it! Admit you goofed up, recommit yourself to healthy living, and start living the healthy life you deserve once again. hungry

New Year, New You

Talk about It

After a few years of failed resolutions, you may want to keep your plans a secret. But don’t! If your family and friends don’t know what your goals are, you won’t have their support in your journey. They may scoff or snigger when they find out you have big plans for the coming year, but don’t let them get you down. Most likely, they’re jealous. So whether you want to be more committed to your gym routine, eat better, or be more patient with your kids, don’t keep your resolution for a new you to yourself!

Start with Pre-Tests

Next Monday may be when you’ve decided to really begin committing to your new self, but don’t wait that long. Start today with some pre-tests. Once a day, find a way to implement your new lifestyle into your routine. That may mean skipping dessert one night. Or maybe it’s letting your spouse have the remote control. Then again, it could be chewing on a carrot instead of going for a cigarette break when stressed. Whatever it is, scoring these small victories lets you know that you can indeed become the new person in the New Year that you desire.

Expect Success

There’s a reason New Year’s resolutions are the punch line for countless jokes. There are people, however, who beat the odds and stick with their resolutions. This time around, you’re going to be one of them. Not because you’re better than other people who can’t keep from overeating. And not because you’re smarter than people who don’t read a book every month (like you’re planning to do this year). The reason you’re going to succeed is because you want it, and nothing is going to stop you. When you expect success and realize it is possible—which it is—you’re prepared to do what it takes to find that success. Now go for it!

Go for the Right Goals

Before you set a resolution for a new you in the New Year, take stock of your life to determine what would give you the best bang for your resolution buck. Already spending more time than you’d like away from the family? Maybe you should resolve to work your way into a position at work that requires less travel. Thinking you need to lose more weight when all your friends think you’re exceptionally thin? Maybe you should work on adding muscle to your frame instead. Only when you have the right goals can your new you be the best you.

Have Some Fun

Sometimes, creating a new you can be tiring. After all, you’ve spent a lifetime creating the old you, and your old self will not leave without a fight. When your lifestyle changes feel like too much and you’re drooling for ice cream, jonesing for a smoke, or itching to ignore your family and stare at your phone, turn your focus to something fun. Grab a funny movie, go on a hike, hang out with friends—just do something you enjoy! When you’re done, your head will be cleared and you’ll again be ready to shed the old you in favor of the new you in the New Year!

We have just the exercise plan for you – one that will not only help you recover from your holiday indulgences, but will help keep you motivated and going strong in the future.

If you haven’t joined yet, now is the perfect time to start. Together we will get you focused on your goals with my results-driven method.

7 Excuses That Prevent Weight Loss

7 Excuses That Prevent Weight Loss
Have you ever wondered how some people are able to maintain amazing bodies while you struggle with your weight?

They make it seem so easy to achieve and maintain results. What do they know that you don’t? When you boil it down, the answer is quite simple.

The missing link between you and your ideal body is your go-to list of excuses.

Start with an excuse and expect to be excused from losing weight. Here are seven excuses that have ensured dieters will fail in their weight-loss attempts before they ever get started.

Excuse #1: I’ve Always Been Overweight

Here’s a little secret: feeling sorry for yourself will not help you lose weight. Quite the contrary. Whining and crying that you’ve never been thin can actually work against you, as you start to see yourself as stuck being overweight. Do that long enough and all you can see in your future is an overweight you. If you’re going to really cut your weight, you’ve got to be able to envision a lighter you.

Excuse #2: I Worked Out, So I Can Eat Whatever

Working out often makes you hungry. That’s a good thing. You just burned a bunch of calories and your body is looking to make up for them. However, just because you burned a few hundred calories doesn’t mean you get to indulge in any and every food you see. And you certainly can’t eat as much as you want.

Excuse #3: I Don’t Have Time to Exercise

Spend a few days documenting how you use your time. Write down each and every thing you do and how long you do it for. You’ll soon notice how much time you throw in the trash by mindlessly surfing your favorite social media sites and watching television. Transform those times into workout opportunities and toss the time excuse in the trash.

Excuse #4: Exercise Hurts

Some folks are in pain the day after they work out. If this is you and you find yourself feeling like you just rode a horse for three days straight after a workout, the reason is likely that you only hit the gym once a week or every two or three weeks. To get over that uncomfortable soreness after every workout, you’re going to have to go at it at least three times a week. Yes, you’ll still get sore on occasion, but it’ll be an accomplished sore.

Excuse #5: I Love Junk Food

This may seem a hurdle too large to overcome, but if you’re willing to fight for your weight loss, it can be done. To convince yourself that healthy food doesn’t have to be disgusting, spend more time with health-conscious friends who cook and live healthily. Eat what they eat. You’ll be amazed at the wide range of flavors to savor on a healthy diet.

Excuse #6: It’s No Fun Doing It Alone

Then stop trying to diet alone! Grab your healthiest friends and surround yourself with them. When you’re tempted to go off track with your diet or want to skip a workout, call or text your friends for immediate support. They’ll prop you up, remind you of your goals, and encourage you to stay the course.

Excuse #7: My Body Is Delicate

First off, before you start an exercise routine, it’s a good idea to run the idea by your physician. However, unless you have an incredibly rare condition, exercises done with proper technique and eating healthily will not put you at risk for anything but improved health. As soon as you accept the fact that your body can handle much more than you’ve put it through, the sooner you’ll begin enjoying the gym and make better use of your body.

Exercise is a huge part of the equation when it comes to achieving weight loss.

9 Food Swaps to Save 100+ Calories

Food Swap #1: From Bread to Topless
No, you don’t have to give up bread altogether. If you want to quickly watch 100 calories slide off your meal, all you’ve got to do is toss the top piece of bread from your sandwich or the top bun from your burger. It may require a bit of balancing on your part, but it will instantly save you 100 calories and help that loaf of bread go twice as far.

Food Swap #2: From Bagel to English Muffin
Since we’re already talking bread, we may as well knock out the bagel dilemma. They’re delicious, thick, and hard to resist. However, if you can toss them out the window for an English muffin instead, you’ll still enjoy great flavor (and a delightful texture) and without even batting an eye, trim 100 calories from your breakfast, lunch, or snack.

Food Swap #3: From Cream to Nonfat Milk
Have a hard time taking your coffee straight? You’re not alone. Not interested in giving up coffee altogether? Then you’re going to need to find a new option to the creamer-heavy concoction you make on a daily basis. The easiest solution is to swap out your creamer for nonfat milk. Lucky for you, this small swap pays off big, cutting 100 calories from your morning jolt.

Food Swap #4: From Regular to Light Beer
Your taste buds may revolt at the thought of light beer, but your shrinking waistline will love it. Drop your insistence on good ol’ regular beer and drop 100 calories during a two-beer sitting.

Food Swap #5: From Juice to the Real Thing
Orange juice is a staple of many folks’ breakfast routines. What if you tossed the juice and went for the real thing—a genuine, bona fide orange? You probably already guessed that this, too, would shave a lot of calories from your meal. At the same time, you’ll get more fiber to keep your day moving along well.

Food Swap #6: From Peanuts to Edamame
They’re readily available, taste great, and give you the salt fix you need. Peanuts are not, however, a low-calorie snacking option. Swap them out for edamame and you’ll grab 4 bonus grams of protein, while cutting your calorie count by 100.

Food Swap #7: From Shake to Milk
When the stress of life gets to you, few things help you forget about your troubles better than a chocolate milkshake. Unfortunately, that shake leaves you feeling bloated and for good reason. It’s jam packed with calories. Get the same chocolate comfort with a glass of chocolate milk instead of a shake and cut out at least 100 calories.

Food Swap #8: From Bacon to…Bacon
You grew up eating maple pork bacon and you’ve trained your kids to salivate at the thought of it. What if there was a way to have your bacon and eat it, too—without quite as many calories? There is. Going for an ounce—yes, just one ounce—of maple turkey bacon instead of the pork version will shave more than 100 calories from your daily consumption. And you still get to eat bacon!

Food Swap #9: From Raisins to Grapes
They won’t stay fresh for months on end, but if you eat fresh grapes instead of their wrinkled siblings, you’ll cut right around 100 calories at once. Yes, it is that easy.

Meal Prep Made Simple

Look-Inside-Rachel-Maser-Fridge-Prep (1)Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten? Sure would make sticking with your diet and achieving fat loss a lot easier…

Meal prep is a fantastic way to keep on track with your eating throughout the entire week.

The idea is to plan out all of your meals on the weekend, most often on Sunday, then do the shopping and the prep at one time for the entire week. This day is labor intensive, but then your food is ready-to-eat for the next 6 full days.

Here’s my 5 Step Meal Prep Guide to make your next food prep week really simple:

Step One: Planning

Get out your notebook and pen or pull up a blank note page on your iPad, it’s time to start planning for the week. Here are the questions that you’ll need to answer:

1) How many meals do I need each day?

Check your calendar for special events
Consider your appetite throughout the day
Look at each day separately
2) How many servings do I need for each meal?

Consider who in the family needs which meals
Check the calendar for guests or visitors
Look at each day separately
Step Two: Recipes

Now it’s time to translate those meals + servings into actual recipes. Take a moment to consider the produce that is in season and any special requests or food allergies.

1) Find your recipes

Browse around on your favorite recipe site
Pull out your favorite cookbooks
Find your family favorite recipes
2) Focus on a core group of ingredients

Plan recipes that use similar ingredients
3) Calculate leftover meals

Making enough of some recipes for leftover meals saves time
4) Make your list

Narrow down to the exact list of recipes
Step Three: Grocery List

Take your list of recipes and create a grocery list. A few things to keep in mind…

1) Pay attention to recipes that you’ll double or triple

Make sure to include all ingredients in your list
2) Organize your list into these convenient sections:

Meat/Seafood/Egg
Organic Produce
Herbs/Flavors
Pantry Items
3) Check your pantry for items that you already have

Save money by avoiding double purchases
Step Four: Shopping

It’s time to head to the grocery store! Take your list and, if you’re lucky, a helper down to your local market and go through each section item by item.

Step Five: Food Prep

You have options when it comes to the actual prep of each of your meals. Many you’ll be able to fully make right away and pack in the fridge. Other recipes you’ll want to simply do the chopping, measuring and organizing in order to make the meal hot and quick before you plan to eat it.

Which recipes should you fully cook in advance? The truth is that this is really up to you and your schedule. Here’s a good game plan if you don’t want to fully cook everything on Sunday:

Fully make the baked goods for the week.
Chop all vegetables.
Gather all seasonings.
Fully cook Monday’s dinner.
Getting into the habit of prepping your meals for the week is a surefire way to accelerate your fat loss results. It’s my goal to help people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.