by Pippa Teague, Strength Coach | Jun 25, 2019 | Brain health, Conditioning, Exercise advice, lifts, Pushups, Running, squats, strength training, Uncategorized
By Kerry Moynihan
Certified Personal Trainer
Fit 4 Life After 50
Visualize this: You walk into a room. You are on the hunt… on the hunt for your glasses. You search high. You search low. They are on the top of your head.
Next scenario: You open the fridge with purpose: “What in the name of all that is holy was I looking for? Wait, wait…it will come to me!”
Sound familiar? Happens to the best of us.
Our lives are chock full of responsibility- work, children, parents, household. We are juggling it all. Why wouldn’t brain fog be a byproduct?! Why don’t we practice self care by exercising body and brain to make our everyday tasks more manageable? Medical evidence substantiates the fact that we should!
It goes without saying that regular exercise builds muscle, improves metabolism, and maintains bone health. It improves mood, encourages better sleep, and puts us on the path to better physical health.
Beyond that, a study out of the University of British Columbia cites that CONSISTENT AEROBIC exercise boosts the hippocampus. That’s the part of our miraculous brain that involves memory and learning. Their recommendation: 120 – 150 minutes of moderate exercise weekly. That’s exercise that gets your heart pumping and your sweat on. Power walk, dance, stair climb, swim – do whatever fuels your aerobic passion to keep you on that consistent path. And with any new routine, play it safe and check in with your health care professional prior to beginning.
Our brains are beautiful and complex. According to this study, the brain benefits of exercise are directly related to reduced inflammation, reduced insulin resistance and the release of chemicals in the brain that encourage the health of brain cells.
It’s a “no brainer.” Exercise is where it’s at for life-long body and brain health.
by Pippa Teague, Strength Coach | Jun 20, 2019 | Conditioning, Exercise advice, Injury Prevention, strength training, Uncategorized
Pippa Teague
IPPTW strength coach, NASM CPT
I’ve been working with kids now for over 15 years, mostly as a figure skating coach but most recently as a personal trainer/ strength coach for both specific sport performance gains and also general health gains.
I love seeing how the improvements translate from off the ice to on the ice.
For young athletes who want to excel in their chosen sport, some form of strength and conditioning is essential and specific needs can be met with a personal trainer to zone in on areas that they are struggling or need to improve on.
As well as improving specific sports performance implementing some form of strength and conditioning at a young age will help the following:
- Builds healthy, strong bones and muscles (which in turn will prevent injuries down the line).
- Encourages a healthy lifestyle and educates them to continue to live this way into their adulthood
- Better nutrition and exercise decreases the chance of having to deal with obesity and diabetes in later years
- Reduces stress and releases endorphins (the happy hormone)
- Gives them a sense of achievement and confidence decreasing depression
Strength and conditioning doesn’t have to be going to the gym and lifting weights unless you have sport specific needs or goals. Getting kids to workout out can be as easy as going for a bike ride, exploring a hiking trail, visiting a local rock climbing place, playing back yard games, swimming etc and the list goes on.
The more they enjoy what they are doing and the people they do it with they will “work” hard!
Working with kids definitely keeps me on my toes but it’s definitely my favorite clientele to work with
![5 Misconceptions Surrounding Low Back Pain]()
by Pippa Teague, Strength Coach | Jun 10, 2019 | Back Pain, Exercise advice, Injury, Injury Prevention, lifts, squats, strength training, Uncategorized, working with injury
By Loni Rodriguez DPT
Low back pain is an extremely common condition that many people are faced with on a daily basis and the incidence is climbing. From 1996 to 2006, the number of people who experienced low back pain increased from 3.9% to 10.2%. Recent research has also shown that up to 33% of individuals who have experienced low back pain experience it again within one year.
How can this be?
There have been significant advancements in medical technology including improved surgical procedures, imaging techniques, and medications. With these advancements, however, the incidence of low back pain continues to increase.
What are we doing wrong?!
One main underlying issue is the misconceptions surrounding the topic of low back pain. These misconceptions can lead to poor treatment outcomes, fear of movement, incorrect diagnoses, and worsening symptoms. The discussion today will help debunk some of these misconceptions and will better educate YOU on this low back pain epidemic.
Misconception #1: My back hurts, I should rest.
I don’t recommend anyone take complete rest from their activity. In every case of low back pain, there are specific activity modification recommendations that can be made. I will never tell someone to completely rest!
These modifications are specific to each person – it is recommended that you seek medical advice to find out what the right path is when you are dealing with pain.
Not convinced? Let’s hear Roy’s Story
Misconception #2: I should not lift weights because it is bad for my back.
One of the most effective ways to treat low back pain is strength training. Strength training creates full body resiliency. The most beneficial weight training exercises involved in low back pain rehabilitation programming include squatting, deadlifting, carrying, pressing, and pulling. All of these exercises help strengthen the muscles throughout the entire body including the lower back, which help to decrease pain and improve activity tolerance. Just like the previous recommendation, if you have low back pain do not think that jumping into these exercises without supervision is a good idea. Seek advice from a trusted professional!
Misconception #3: My back pain is from the chair I sit in at work.
Most of the time, back pain and the type of chair you sit in do not correlate. In some cases, the amount of time sitting and the lack of time spent up and moving are bigger contributors to symptoms. As stated before, movement is medicine, especially in the case of low back pain – when in doubt, just get up and move as frequently as you can.
Misconception #4: My back is stiff, I probably should be stretching more.
A stiff back does not always mean that it has to be stretched. A lot to times, stiffness is a perception of being tight and it is your body’s way of telling you that it needs some attention. Low back stiffness can be helped with frequent, active movement, versus stationary, passive stretching. This type of stretching does serve a purpose, but is not the most effective way of helping your stiff back. Here is a quick video to a great routine that you can perform on your own to “loosen” your lower back!
Misconception #5: I know where my pain is coming from, I have a disc herniation.
Disc herniations are not proven to be the cause of back pain. In most cases, disc herniations are not causing the symptoms. Especially when the pain has been going on for a while. This condition can be considered part of the normal aging process! The percentage of people with disc herniations increases with age and most of the people with herniations do not have pain! Please quit blaming your pain on a condition that can be considered the gray hair of the spine.
If you would like more information on back pain, or any pain for that matter, please visit www.infinitepotentialptw.com. On this website there is a plethora of free information and content, as well as a forum to ask questions.
References
Delitto et al. “Clinical Practice Guidelines linked to the international classification of functioning, disability, and health from the orthopedic section of the American Physical Therapy Association”. J Orthop Phys Ther. 2012;42(4):A1-A57
by Pippa Teague, Strength Coach | Jun 3, 2019 | Exercise advice, lifts, strength training, Uncategorized
By Jenny Gusella
Certified Personal Trainer, @jennykgoose
If you’re looking for a way to switch up your fitness routine, you may not need any new equipment, or even any new moves — the key to unlocking new strength gains could be in the speed in which you perform the very same exercises. Slowing down your movement during the eccentric portion of the move can dramatically increase the intensity, leading to a tougher sweat session.
First, let’s talk about eccentric vs. concentric movement. The eccentric portion of any movement can be thought of as the “lowering” motion, i.e. lowering down into your squat or lunge, lowering the weights downward in a bicep curl, or lowering the weights toward the ground in a bent over row. The concentric portion of the movement is the “upward” motion. So, any time you slow down the eccentric portion of the movement, you are essentially slowing the weight (or yourself) on the descent to the ground. And, as it turns out, fighting gravity is hard work!
(Image: SportsScience.co)
How do you get started putting eccentric work into your fitness routine? Try changing the tempo of just 1 of your exercises for the day. Doing eccentric work may leave you feeling extra sore the next day, so it’s important to start with a small volume of work, and then you could always expand from there.
Eccentric work is helpful not only to gain strength, but it’s also a great way to train if you are short on equipment. A 45 pound kettlebell may not seem very challenging for ten goblet squats, but if you slow the eccentric part of those squats down to three seconds per rep, that kettlebell is suddenly going to feel a lot heavier!
In short: slowing things down is a quick way to make easy moves harder.
Happy lifting!
by Pippa Teague, Strength Coach | May 22, 2019 | Breathing, Conditioning, Flexibility, Foam rolling, Injury Prevention, strength training, Stretching, Uncategorized
Pippa Teague, Strength Coach
Infinite Potential Physical Therapy
So.. what the heck IS foam rolling exactly? Well, it is rolling parts of your body (muscles) on a foam roller giving yourself your own “massage” or some might say “self myofacial release”.
It is frequently used to promote recovery, flexibility and athletic performance. However, as everyone began to become obsessed with it over the past few years, we have learned more about what it DOES NOT do verses what is DOES do. It has NOT been proven to provide long term effects on recovery, perform, OR flexibility. Short term effects on flexibility? Sure. Long term (what we really want)..? Not so much.
The widely accepted theory is that foam rolling / lacrosse balling / super nova-ing is a way to “release” fascia (soft tissue surrounding all organs, muscles, bones and nerve fibers), adhesions, muscular restrictions, etc. This restriction, adhesion or tightness of this fascia causes decreased joint range of motion and blood flow.
Here is the real deal.. to actually CHANGE the tissue that is underneath your skin (aka fascia) you need a SIGNIFICANTLY higher force than a human exerting it on themselves would need to be used! So let’s get one thing straight.. you ARE NOT releasing anything..
So why are we getting those short-term improvements in flexibility, pain relief, etc..?
The theory is that foam rolling CAN stimulating the nervous system to relax which in addition will improve pain tolerance. Similar to other things like stretching, deep breathing and meditation..
Our Advice? USE IT IF YOU LIKE IT AND UNDERSTAND THAT IT PROVIDES SHORT TERM EFFECTS ONLY.
Apply during your warm up (no more than 2-3 mins)
5-10 passes over each muscle group
We know that more does not mean improved outcomes…
So.. in short. Foam rolling or self mobilization can give you short term gains in flexibility, decrease muscle soreness and pain. KEY WORD IS SHORT TERM! What can it do long term? …..? Unsure.
If you foam roll and you feel like it helps you in your workouts and promotes recovery, then keep it up! If you foam roll and are in agony and doesn’t seem to help you then giving it a miss might not be a bad idea!
Learn how your body reacts and do what feels good!
by Pippa Teague, Strength Coach | May 14, 2019 | Back Pain, Injury, Injury Prevention, knee pain, Ladies, lifts, Neck Pain, Running, running help, strength training, Uncategorized, working with injury
By Loni Rodriguez,
Physical Therapist
Do you know what fires me up more than anything? It’s hearing a story from a client that begins with… “I felt like the doctor did not understand where I was coming from.”
You may not know this story, but I dealt with hip and low back pain for just over 2 years when I was going through graduate school. It came on gradually while running one day on the treadmill. It was sharp, came on strong and would not let go. It gradually persisted and ultimately led me to have to stop running all together. It derailed me and created a borderline depression around the fact that I was unable to exercise like I had wanted to. I went from running almost every day to dealing with persistent hip pain that I would feel first thing in the morning and be with me until the minute I went to bed. I would wake up wondering if it would just go away…
How I was going to be able to go out with friends? Sit at a baseball game? Go shopping? Play football with friends on the beach? It consumed me.
I went to a plethora of doctors and physical therapists, had injections, saw specialists and was convinced that my hip required surgery because one MRI found a cartilage tear. I was constantly searching for answers to the cause of my symptoms and coming up short time and time again. Fast forward 7 years, symptoms have improved dramatically and I no longer deal with persistent pain. I feel stronger and more resilient than ever… so what can I contribute it to? That is a question I do not have the answer to… yet, but is not the point of my story. I am not going to tell you I have the magic answer to solve all persistent pain like this… But I am damn sure I know what would have helped me along the way.
Looking back on this, I realized one common piece that I was missing. I didn’t have a healthcare provider that told me that I was going to get through this and they were going to guide me… that is all I wanted, someone to tell me they would lead me on a path to feeling better and more confident in my hip.
At 21 I had one person – a doctor, surgeon and low back pain specialist tell me that I was going to be dealing with pain for the rest of my life. I remember crying in my car after the session, not because I thought he was right, but because I knew he was wrong. I was more upset because I knew he was going to be giving that same screwed up advice to all the other poor souls in the waiting room. I knew that I had a better understanding of pain and did not want to take that answer as my fate.
I wanted someone to listen to my entire story and not seem like the details were obsolete. I remember creating a pain log to show one of my providers and they didn’t even look at it. Finally, overtime I gradually improved and found my way of returning to exercise – running, lifting weights, competing in CrossFit and running races without even thinking about my hip or low back. This took time and hard work, but I made it.
This is not how an experience with a medical professional should be. You should 110% be involved in your own plan and be guided in that direction.
Have you ever had an experience with this? Have you ever been a fly on the wall in this situation with a family member? How many times have you or someone you know had to accompany a family member at a doctors appointment because you do not remember what they said.
I would love to hear YOUR story…
It does not have to be like this! Seek other advice from someone who listens.
Thank you for taking the time to read and have an awesome rest of the week!
