TRY SOMETHING NEW
Step outside of your comfort zone.
🏌️Trying something outside the comfort zone is how we improve, it’s how we grow, it how we build passion, confidence, and instill confidence in others.
🏌️ I like golf...actually I’m starting to love golf the more I play, and especially since my kids enjoy going to play with me (enjoying the year as I know I won’t be the coolest person in their life forever). But...I’ve never competed in golf.
🏌️ Like many, I can crush the ball and guide the ball where I want...AT THE DRIVING RANGE...but you put a few people around me watching and I’m chunking shots, missing putts, and slicing like a Papa Johns employee 🍕.
🏌️ This last weekend, I did what I tell many others to do...suck it up and do it! I played a tournament with my 8-year-old son. You know what. It was amazing!
⛳️ We had a lot of fun.
⛳️ We didn’t get last!
⛳️ I shot a personal best of +4 for 9 holes.
⛳️ We are looking forward to the next one.
🏌️ Lesson? If you wait to try something out of tour comfort zone because you feel like you are not good enough, fast enough, or any other excuse...you will miss out of some pretty great experiences. #golf #utahpgajrseries #saltlakecityutah #mytpi #sportschiro
WHAT’S SO IMPORTANT ABOUT THIS NUMBER?
If you ask me, honestly, I’d say it is extremely over rated!
🔘 I’ve been a lot of different weights since high school where I graduated at a beastly 145 lbs. I was a runner and ate everything under the sun but that 145 was all I could muster. In college I became more interested in weight lifting and, ahem, ’college activities’ and less about running and left my undergrad years at a fit 205. After marriage and a couple kids, I rekindled my love for running and started competing again and for the 2017 St. George Ironman I raced at 165 lbs. From there, a month off turned in to 18 month of spotty training and no direction and I checked in at an un-fit 203 lbs on 12/31/18.
🔘 For me, it wasn’t about the number, but the fact that I got there by not being a great health example. I didn’t like how I felt, how I looked, or my kids response of ‘wow, dad’s 200 lbs’!
🔘 However, when I raced my last Ironman at 165, I feel like that was too low for me. For the race it was great, but for the day to day, I felt weak. I got to that number by pure endurance training with minimal strength training, not a great plan.
🔘 The number shown above is my progress since Jan. 1 of this year. My goal is not to hit a certain number, but I do know my body and I know it works best when I have decent endurance, good strength, and come in between 175-180.
🔘 If the goal was purely weight loss, it could be a bit lower. This is my reservation with ‘weight loss’ goals. Most methods tout a crazy short timeline that encourages unhealthy habits, causing the person to rapidly gain it back after they reach their goal and take their foot off the pedal.
🔘 Gaining your fitness back the RIGHT way is challenging and time consuming. Many give up before the ever get started. For example, I started the year and have since lifted weights 3x’s each week. I have tried to go as heavy and as hard as I can to get stronger. That is my goal, to be stronger, faster, and more resilient. Do you know what happened that first month of lifting hard, running a little more, and watching my diet? I GAINED WEIGHT
🔘 Follow along in the comments.
Strength Training For Runners - Exercise #6️⃣: PUSH & PRESS
Exercise #6 reviews some of the best (my favorite) exercise that incorporate upper body pushing movements. For regular everyday life needs, we should all be able to complete at least a handful of push-ups, if not 40+ for men and 25+ for women at one time, as determined by a recent Harvard Medical School study which demonstrate the ability to perform this number with a reduced risk of many injuries and disease, namely heart disease.
While pressing movements don't pack as much benefit as back exercises for running efficiency, they do help round out a fit and healthy body. Work a few of these movements into your next gym workout and mix things up a little bit. If you are pressed (get it?) for time, try working in 2-3 sets of 10-15 push-ups after one or two of your runs each week.
Runners should, but often shy away from strength training. Along with proper training, nutrition, and rest, strength training makes up our 4 pillars of Injury-Free Running.
Being stronger not only makes us more efficient while running and more resilient during hard cycles, but it also allows our muscles, tendons, ligaments, and bones to adapt to the pounding force and strain that running places on the body. #running #sportschiropractic #strengthtraining #saltlakecity
Strength Training For Runners - Exercise #5 - Rowing
Rowing movements, and back strength in general, are extreme important for runners. A strong back can help with:
- Posture & form maintenance in the late stages of a race.
- Repiratory & energy efficiency to run 🏃🏽♀️ faster 💨 and farther.
- Prevention of the ‘runner’s upper back hump’ later in life.
- Ability to rep out pull-ups like no ones business...impressive!
Back muscles are often neglected...let’s be honest, the beach 🏖 muscles are more fun to work (chest & biceps 💪🏼), but having a strong back will not only make you a better runner, it will help you in everyday life and help you age well. #runningstrength #saltlakecity #sportschiropractic
Youth sports injuries are near and dear to my heart. Not only because I have children and I want to protect them from harm and set them up for success...but because frequently injured youth athletes due to overuse and early sports specialization creates and adult with chronic injuries.
Running is just like any other sport, there are common injuries, training misconceptions, false ideals of body image, perfectionistic tendencies, and a cascade of adverse events from there. A recent study related over 50% of youth running injuries to overtraining.
Overtraining is more than high volume. It has components of poor energy maintenance from insufficient caloric intake, scheduled rest, and cross training. Overtraining can come from unrealistic expectation and constant failure. Previous injuries contribute to overtraining in the way of ‘too much, too soon’.
While we have a more extensive blog post summarizing and addressing youth running injury concerns based on the early 2019 article published in the American Journal of Sports Medicine, here are a few of our top risks and suggestions to prevent injury.
💀 RISKS 💀
1. Previous Injury - Specifically Stress Fractures
2. Height to Weight under 85%
3. Early Sports Specialization
🏃🏽♀️ PREVENTION 🏃🏻
1. Realistic Expectations Based on Development, NOT Age
2. Strength Training and Scheduled Time Off
3. Healthy Diet & Adequate Sleep
#running #saltlakecity #sportschiropractic
⛰ Determination ⛰ is a powerful tool.
First, a proud dad Instagram brag, Then, how it relates to care and injury recovery.
Out of my son's window is a clear shot of Mt. Olympus. For the last 6️⃣ months, he has been saying he is going to climb it, asking if we can climb it...even though we hike often, it’s a big climb for him! I suggested we test the waters with something between our biggest hike to date (desolation lake) and Olympus; we chose Grandeur Peak. Without complaint, he woke up at 5:30 am, and with our packs full (kids need snacks on hikes) we set out on our adventure.
We took our hike step-by-step, switchback by switchback, resting whenever necessary. Unlike when he was younger, I did not carry him, I did not ‘baby’ him or ask if he wanted to turn around...I encouraged him, let him know exactly where we were and how much farther we had to go, reminding him to look back and see how far we have already hiked and that we need to keep moving forward. When we hit the steep climbs, I led the way, coached him through small steps and pushing with his hands on his knees. After just 2 hours(faster than I thought) and 2600 ft, he bagged his first Wasatch peak. As a father, this is the example I want to set. I want to share in these adventures. When we got close to the top, I let him lead the way so he could see the view for the first time, unobstructed, and enjoy his feelings of achievement.
How does this tie to care in the clinic? We approach how we help people the same way. We DON’T coddle our patients, we DON’T foster dependence on our care. We SUPPORT and ENCOURAGE during the challenging times, help people realize how far they have come when all they can fixate on is how far they are away from their goal, and we PUSH people through their challenges and passed their expectations.
Your goals are YOURS, when injuries and setbacks pop-up, YOU have to take action. We are just here to help; we are your supporting cast, and our goal is to give you the tools, confidence, and support to achieve yours. #conquermountains #determination #saltlakecity #prouddad
Runners 🏃🏽♀️ and Shin Splints, a relationship most of us know all too well.
Medial Tibial Stress Syndrome is one of the most common injuries, affecting those new to the sport, the Clydesdale decision, or anyone sharply increasing their volume and intensity.
Our shin splint series address everything you want to know to relieve, prevent, and return to running. We look at anatomy, common causes, self-treatment, in office treatment, and rehab. Link to our blog is in the bio. #running #shinsplints #saltlakecity #sportschiropractor
Strength Training For Runners - Exercise 4️⃣ - Lunge
The lunge is a simple move that packs a ton of benefit. With that, the variety it provides can help improve coordination, balance, along with strength.
While the bump in strength helps with endurance and efficiency, where the lunge provides the most benefit is that it mimics the single leg focus that running requires. #runningstrength #sportschiropractic #saltlakecity
Taking the trail less traveled...my mission in healthcare.
This picture is a view most will not see because they choose another path, the easier path. I hate to say it but that is how things work in America now. We have this amazing landscape all around us and most will never see it due to physical limitations.
For those that don’t know where this first picture it, this is from the back side of Taggart Lake in Grand Teton National Park. What you can see in the distance, way on the other side of the lake, is where everyone else is. It is still a beautiful view, but when the trail splits, we went RIGHT, while the other 99% went LEFT, taking the much shorter, flat route. Honestly, there were more 🐻 around us than people on this hike, but that is a story for a different time.
What we did find were steep climbs, amazing wildlife...and on a busy weekend in a National Park, we had Bradley lake to ourselves. We saw the most amazing sights...all because we went right instead of left.
Now I’m not insensitive to the inabilities of others, but I do know that a large number of those are self-inflicted based on choices and not getting the care needed for an injury in a timely manner. My plea here is to take care of yourself and get help when needed.
If you are one who is sitting at this lake wishing you could see the other side, that is your cue! That is also our goal when we work with patients, to help them take the trail less traveled because that is where the real challenge, enjoyment, and best views are!
We challenge ourselves and I encourage my children to do the same. They may fight me at first or complain they are tired...but when they get to a spot that is truly remarkable, the payoff gives them a renewed energy to enjoy their surroundings and press forward.
As we head into summer, I challenge you to take the less traveled path and see what you can find. Take care of yourself, and seek adventure. P.S. Don’t forget tour 🐻 spray. #hiking #sportschiropractic #revivesportspine
Racing options here in #utah are plentiful. Almost every weekend you can find not one race, but almost everything from a #5krun to an #ultramarathon
Over the past 5 years, we have covered over 200 races, helped thousands of athletes recover from their race, and supported many of the areas best race directors.
One of most well-known, respected, and positive people I have ever met is also an OG of the #saltlakecity road racing scene. James Z. with @sportsamutah not only puts on great events, but genuinely enjoys the process of setting up races, all the behind the scenes stress, and congratulating all those who cross the finish line.
If you have not been to a Sports-Am race yet, do it now! In the days of over-inflated marathons and sky high race entries, the ‘easy-goin’ feel of these events is refreshing. Thanks for all you do James, we all appreciate it. See you all at the next race. #utahrunning #therunnerafix #saltlakecityrunning
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