An excuse is worse than a lie, for an excuse is a lie, guarded.  -Alexander Pope

Riddle me this, Batman, what did you have for breakfast this morning?  Heavy IHOP omelette with pancakes?  How long have you been on that same, boring exercise routine?  Forever.  Why can’t you achieve the results you desire?  You don’t work hard enough.  What’s holding you back?  YOU are.  What do you need to do?  Be honest with yourself and get serious.

Over the past eight months or so, I’ve lost a good deal of weight.  I’ve increased my endurance and got some of my “famed” strength back.  I didn’t do it overnight-the keyword here is, months.  I didn’t do it by indulging in Hungry Howie’s pizza every weekend.  What’s the secret of my success?  There is no secret.  I did it (and I’m still doing it) with help from others, hard work, a plan and a positive attitude-I’m doing it, because I’m taking my health seriously now, and being honest with myself.

If an apple a day keeps the doctor away, then a cinnabon a day is probably gonna put his kids through medical school as well.  This isn’t a bash-you blog.  BE SERIOUS.  We can have a treat every now and then, but we’ve gotta work to get that treat.  When I have a question, I ask the trainers.  Darrin helped me to work on my biceps.  JT is walking me through a knee treatment.  Who is your support system?  You wanna look like Batman, or the Penguin?  Ask questions, get answers, be SERIOUS. 

So, I’m thinking to myself: ”Self, we haven’t been getting ready for that mud run like we’re supposed to.”  When we lift now, we’re really stiff.  When we jog now, we’re almost always sore when we wake up the next morning.  When we participate in team sports, our back may hurt.  Sorry self, the lack of quotation marks may have confused us, but I’m still talkin’ to you….or us…..whoever.

What’s up?  My problem is that I haven’t been incorporating warming up into my stretching routine.  Warming up is the actual practice of  loosening up muscles and tendons to increase the range of motion of various joints, and literally warming up the body. When you’re at rest, there’s less blood flow to muscles and tendons, and they stiffen. “You need to make tissues and tendons compliant before beginning exercise,” says Duane Knudson, professor of kinesiology at California State University.

There are many ways to warm-up, but warming up shouldn’t last more than 15 minutes or so, MAX-depending on the exercise to be done following the warm-up.  Light jogging for a few minutes, followed by stretching will get you ready for a workout.  Getting hurt isn’t fun, and it can take you weeks to come back healthy from a sports injury.  Don’t start any exercise routine without warming up and stretching.  Ask a trainer about the latest stretches, or how they warm up before  exercise routines and they’ll get you ready for that mud run….or mud jog, as the case may be now.

I was the type of guy that used to get up in the morning and go out and just out run everybody on the field without stretching or warming up or anything.  —Bo Jackson

I never struggled with injury problems because of my preparation – in particular my stretching.  —Edwin Moses

Unfair comparison?  Maybe.  The point is still valid though.  Protect your neck.  And your ankles.  And your muscles.  And your shoulders.  And your tendons!  Stretch!  Bo Jackson went down in what many think to be a “freak hit.”  He had to stretch at least sometime, because he was a professional athlete.  However, his statement tells us the value he placed on it.  Think about it.  Stretching is instinctive to almost all animals.  We stretch when we’re tired.  We stretch when we wake up.  Most of the time, our body makes us stretch after periods of inactivity.  We stretch to get ready for, or during prolonged periods of ACTIVITY.  The question is, why aren’t you stretching… before and after ACTIVITY?

According to the Mayo Clinic, stretching can help improve flexibility. And better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion. For instance, say your Achilles tendon is tight and lacks flexibility. If you do a lot of hill walking, your foot may not move through its full range of motion. Over time, this can increase your risk of tendinitis or tendinopathy in your Achilles tendon. Stretching your Achilles tendon, though, may improve the range of motion in your ankle. This, in turn, can decrease the risk of microtrauma to your tendon that can lead to overload and injury.

Bo doesn't know this!

The bottom line here is that we need to stretch, at least before we exercise.  There are conflicting views and research on stretching, but that’s what we’re here for.  Before you work out, ask one of our trainers how you can stretch effectively, and safely.

Citation Given To mayoclinic.com

Conrats to the USC 2011 Baseball Team on winning their 2nd Consecutive NATIONAL TITLE!

We’re proud of you.  GO GAMECOCKS!!!

Photo Courtesy of Mr. Bill Varney

H20…the last frontier.  About 70% of the planet is covered in stuff.  Water, it’s the breakfast of champions.  Water, it’s what’s for dinner.  Every kiss begins with water.  Consequently, two of those three should ring true.  In most American households however, we are not drinking enough liquid gold.  This is especially important for preparing for the upcoming summer heat.    

Tips for consuming enough water: a)Drink water  b)Drink more water  c)Restroom break  d)Workout  e)Repeat

YOU CAN DO IIITTTTT!  Just because it’s hot outside doesn’t mean that you should stop exercising.  Quite the contrary.  During the summer, many of us have taken our conditioning regimens up a notch.  Whether it’s to fit into that fall suit or to get that beach body, you can workout during the summer months, safely.  The first thing to remember if you’re going outside is to drink enough water.  Make sure that you’ve got a canister, canteen or camelbak, (my new toy) to supply you with the fluids you need on the go.  Another thing to remember is that each of us are different.  Water you saying?  I’m telling you to monitor the way your body responds to heat throughout the day.  If you’ve only been walking for 30 mins a day, in the early mornings, gradually move up.  Don’t start jogging an hour at lunchtime without properly preparing your body.  Although rare, athletes can drink too much water (during rapid water consumption, or over time during endurance workouts) and suffer from hyponatremia (water intoxication). Drinking excessive amounts of water can cause a low concentration of sodium in the blood – a serious medical emergency.  If you’re a workout warrior, keep sports drinks, or gatorade powder to mix with your water.

Please remember that the results you want in the gym, also reflect heavily on your personal eating habits.  Water can be instrumental as a healthy lifestyle change.  It’s healthier, and in many instances you can cut OVER 20% of your daily caloric intake by letting go of sugary beverages (fruit juices, alcohol, soft drinks, etc) and drinking water.  Depending on how often you consume these drinks, you may be able to lose 1lb. a week just by making the switch to water. 

A Little Water Humor For Your Week:

A questionable minister is driving down to Atlanta to attend a conference and he’s stopped in Columbia for speeding.  The state trooper smells alcohol on his breath. He takes a quick look inside of the car and sees an empty wine bottle on the passenger side on the floor.  Glancing over the minister he says, “Sir, have you been drinking?”  To which the minister replies calmy, “Just water.”  The officer then asks quickly, “Then why do I smell wine?”  Finally, the minister looks down at the bottle and says, “Good Lord!  He’s done it again!!!!”

Your brain was made for a buzz!  Your hands are waiting to get high!  Your waist is ready to get….wasted?  Not quite, but your body needs a buzz now and then.  Your body’s answer?  Endorphins.  What are  endorphins?  Put your thinking caps on quickly, and we’ll explain.  Endorphins are  (copy and paste) any of a group of peptides occurring in the brain and other tissues of vertebrates, and resembling opiates, that react with the brain’s opiate receptors to raise the pain threshold.  Remove thinking caps.  These cute little buggers are our body’s natural ”supplier.”  Have you ever gotten that feeling of euphoria during physical activity?  Have you ever gotten that feeling of invincibility during a tough training session?-Probably not here! Can you remember a time in which you made a non-traditional (healthy) eating choice, post workout?   Have you ever felt stronger as that game drug on?  Have you been feeling more lively and amorous lately?  Have you ever been the last kid picked for kickball?   Maybe not in the last scenario, but in all others, endorphins could likely be the cause.  There are a wide range of endorphins produced and used by our bodies.  Many are still being researched, so there are many benefits that remain to be brought to the public.  There are even studies being done on how endorphins can reduce dependency on synthetic drugs and alcohol for long-term addiction. 

So what does all this mean for us?  How does this relate to our workout, or even our healthy living in general?  Doesn’t mean much if you’re not moving.  Your body can produce endorphins naturally, but more can be produced during a lengthy workout, or post workout.  The thing to remember here is that we cannot be stagnant in our training regimen.  We have to consistently exercise (and eat properly) and explore new conditioning options.  FreePlay is here to help.  We want you to be fit and free from disease for life.  On days you can’t train with us, cardio is a great way to produce endorphins.  You can run, or walk for long periods of time and produce the high that your body craves.  It’s free and most everyone can do it.  Don’t be discouraged if you haven’t worked out in a while.  Come in and let’s get back on the horse…so we can get you high!!!

Don't Be Like This Guy!

550 BurnDon’t workout for an HOUR! Burn 550 calories in 30 minutes Today!!!
CAN YOU KEEP UP?

Burn 550 calories in 30 minutes from FreePlay Training on Vimeo.

If 30 minutes is all the time you have; maximize every second and Burn lots of calories. It’s circuit training meets weights, plyometrics, stretching, power, endurance and bootcamp… streamlined. Don’t workout for an HOUR! Burn 550 calories in 30 minutes Today!!!

Going The Extra Mile: Cooper River Bridge Run Debriefing

FreePlay really enjoyed the 34th annual Cooper River 10k Bridge Run, in Charleston, SC this past weekend.  We got to meet some new friends, hang out around Charleston on a gorgeous weekend and get a workout in the process.  The best part of the weekend however, was linking up with one of the clients from our gym.  We won’t reveal his name, but many of you probably know him.  He’s already given us the ok to post his story as well.  When we met him this weekend, he told us that he’d just had a bout with the flu, and a case of pharyngitis.  He was still taking antibiotics and afraid of getting sick again.  He had made plans to participate in the race weeks ago, but was now uncertain of whether or not he’d be able to finish.  We told him to push himself, but also be safe.  As the race started and the crowds were organized, we again assured him that he’d do just fine.  Around the 5 mile marker of the race, we began to wonder about our client and how he was doing.  We sent him a text and let him know where we were located.  He responded back, saying that he planned to quit around that exact marker!  Oh no!  We waited on the client and told him exactly where we’d be.  We never let on that we’d stop them from running the race, but just added that we’d be there for support, when he got to our area.  When he got there, we started to talk and walk.  We understood his needs and just wanted him to finish.  At first, he was upset!  Then he thought about what we were there for; support.  We told him that there was no way he could drive all the way to Charleston, get to mile 5, of a 6.2 mile race and then quit.  He hesitantly agreed.  Although he was more concerned with getting sick again, there was still some self doubt.  We motivated him all the way to the finish line.  At which, we might add, he perked up 100x!  Here’s the lesson, life and your fitness goals are just like this race.  There are times when we have setbacks and want to quit.  Most of the time, we never can envision how close to the finish line we already are.  Had our client just stopped and given in to what he thought was a barrier of sickness, he wouldn’t have completed the task he set out to do.  Sometimes work, family and other obligations can obstruct our view of certain finish lines.  Sometimes you need some extra motivation.  Remember that we’re here for you 110%.  We want you to succeed in your fitness goals and we have the tools and the training to help you get there.  We want you to remember that we are here to motivate and teach you how to go that extra mile.  You deserve it.   

Congrats to bib # 40444 for finishing!

What other upcoming races are you preparing for?

Post your race pics on our facebook page!        

Fun With The Run…or Walk

This weekend, our city hosts it’s annual St Patrick’s Day celebration.  To commemorate, we here at FreePlay Athletic Training decided to share 3 quick tips that are designed to make your downtime productive.  1-RUN 2-REFUEL 3-RECOVER  We understand that in the midst of the celebration, you may not be thinking fitness at all, but we aim to minimize the effects of all the fun, that we’re sure you’ll have.  We hope you enjoy.

Start off RUNNING!  There is a ‘Get To The Green Race’ Saturday Morning

1)Make a grand entrance into this year’s festival by participating in Midland’s largest road race! All participants will receive entry into the festival and the official race t-shirt.  The race begins at 8:30 a.m. on March 19, 2011 and consists of a 5k Run and a 1-mile walk through the tree-lined streets of Shandon. Participants will chase the rainbows through the course to the pot of gold at the Finish Line. The start line is located at the intersection of Blossom and Santee Streets, and the finish line is on Devine Street at the festival entrance. Awards will be given for runners and walkers as well as the Best Dressed Leprechaun!

REFUEL! Don’t Go Overboard!  A quick and easy St. Patrick’s Day treat-Corned Beef and Cabbage

2)Nutritional Facts: * Calories255, * Total Fat (g)17, * Saturated Fat (g)6, * Cholesterol (mg)88, * Sodium (mg)1039, * Carbohydrate (g)7, * Fiber (g)4, * Protein (g)18, * Vitamin A (DV%)1, * Vitamin C (DV%)69, * Calcium (DV%)3, * Iron (DV%)14, * Percent Daily Values are based on a 2,000 calorie diet.

Ingredients:

• 1 3-pound corned beef brisket
• 1/2 cup sliced onion (1 small)
• 1 bay leaf
• 1/2 teaspoon whole black peppercorns
• 3 cups water
• 1 1-1/2-pound cabbage, cut into 6 wedges

Directions:

1. Trim any visible fat from the meat. Set aside.
2. Place rack in a 4- to 6-quart pressure cooker. Add the meat, onion, bay leaf, black peppercorns, and water.
3. Lock lid in place. Place pressure regulator on vent pipe (if you have a first-generation cooker). Over high heat, bring cooker up to pressure. Reduce heat just enough to maintain pressure and pressure regulator rocks gently; cook for 50 minutes.
4. Allow pressure to come down naturally. Carefully remove lid. With a slotted spoon remove the meat and onions to a serving platter; set aside.
5. Place the wedges of cabbage in the pressure cooker. Lock lid in place. Place pressure regulator on vent pipe (if you have a first-generation cooker). Over high heat, bring cooker up to pressure. Reduce heat just enough to maintain pressure and pressure regulator rocks gently; cook for 2 minutes.
6. Quick-release the pressure. Carefully remove lid. With a slotted spoon remove the cabbage wedges. Serve with meat and onions. Makes 6 main-dish servings.

RECOVER!  Don’t abandon your fitness routine!  Remember that it takes time get fit.  Don’t waste time because of a “wasted” evening. 

3)Number three is simple.  Stop by FreePlay anytime on Saturday night/morning and Sunday night/morning and get your workout on!  Your schedule runs 24 hrs a day and so does ours.  Take advantage of our facility and get back on the horse!

St Patrick’s Humor: An Irishman, by the name of O’Malley proposed to his girl on St. Patrick’s Day. He gave her a ring with a synthetic diamond. The excited young lass showed it to her father, a jeweller. He took one look at it and saw it wasn’t real. The young lass on learning it wasn’t real returned to her future husband. She protested vehemently about his cheapness.’It was in honour of St. Patrick’s Day, ‘he smiled.’I gave you a sham rock.’