Foot bone's connected to the ankle bone...

Many years ago, shortly after I had started running, I began having some hip pain.  When I mentioned this to a fellow runner, she asked how long I had been running in my current shoes.  I thought she hadn't heard what I said, so I repeated myself, and she "ignored" me once again asking how old my running shoes were.  What does the age of my running shoes have to do with hip pain?  As the song goes, the foot bone's connected to the ankle bone, and if our feet aren't happy, sometimes the rest of our body is not happy. 

Our feet are the foundation of our bodies.  Each foot contains 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments.  We know the importance of a strong foundation for a building and the same is true of our feet.  In either case, if that foundation is damaged or unstable, the rest of the structure is compromised. 

The arches of our feet provide us with flexibility, help to absorb shock, distribute the weight of the body, and assist the feet in adapting to surface changes when walking, running, & climbing.  As the body's shock absorber, the arch acts like a spring.  If this shock absorber has fallen, our entire kinetic chain is affected.  Impact forces must then be absorbed by other parts of the body such as the knees, hips, and back.

Shoe manufacturers have developed technology to cushion and control the motion in our feet and ankles.  While this support can feel great, it actually acts like a cast, restricting movement and causing muscles in the feet to become weak and inflexible.  Manufacturers of minimalist footwear have addressed this issue, however, people who have worn traditional shoes for many years will find that their feet and lower legs are not prepared for the new movements they will encounter.

Our feet play a very important role in maintaining posture and health, and a healthy, aligned and balanced body begins in our feet—and then translates through our entire kinetic chain (ankle, knee, hip, lower back).  Our toes, feet and ankles are designed to have full range of motion (flexibility) and structural integrity (strength).  Chances are, if we take care of our feet, we can prevent other problems from sidelining us.

Following are a few exercises that will help to maintain flexibility and strength in the toes and feet.

The towel pull is best performed on a tile or wood floor.  Grasp the towel with your toes and pull it toward you.  Do 15 or more pulls with each foot.

The Plantar Fascia stretch is performed by dropping the heel off the edge of a step or curb.  Drop the heel until a stretch is felt, hold for one or two seconds, and repeat 10 times for each foot. 

Grasp the toes in one hand and move them through a full range of motion.  Hold for a second or two at the end range of motion in each position. 

Thread your fingers through your toes and spread them out.  You may also work each toe individually through full range of motion.

Keep your feet strong and flexible and you may not only prevent future foot problems, but you may also decrease your chances of developing a problem further up the kinetic chain. 

8 ways to SPICE things up!

Funny little things called spices can be added to your foods and they can have some amazing benefits on your body! Use of spices will also help minimize overuse of salt while adding loads of flavor to your dishes! Here are just a few of many for you to try the next time you are in the kitchen.

Studies say.....

Cinnamon: Helps regulate blood sugar. Helps lower LDL cholesterol. Natural anti-infectant (such as assisting with  ulcers induced by H. Pylori causing bacteria in the body). Reduces inflammation and pain associated with arthritis. Supplements the body with fiber, calcium, iron and manganeses.

Sprinkle on your oatmeal, add to your granola and muffins...this does not mean go out and eat a bunch of cinnamon rolls:)

Ginger: Helps relieve gastrointestinal distress. Anti-inflammatory. May be helpful with motion sickness, vomiting and dizziness.

Available as a tea, in gingersnaps and delivers great flavor when used as a powder in a  rub or in a marinade for proteins. Versatile to cook and bake with, use fresh in stirfry, soup, dressings and many Asian dishes. Candied form can be chopped up and spices up a baked good.

Cumin: Assists with digestion. Has anti-bacterial qualities for the stomach.

Great in dry rubs, chills, pork dishes and Mexican dishes.

Turmeric: Detoxifies the liver, combats allergies and acts as a natural antibiotic. Lowers inflammation causing enymes in the body.

Use in curry dishes. Add to marinades and salad dressings. Mix with honey for a cough.

Cayenne: Increases circulation.

Great added into tuna salad, marinades, soups and anything lacking zip!

Cardamom: Used to remove toxins from body. Reputed to have anti-tumor effects.

Sprinkle in coffee or tea. Flavor curry and rice dishes. Use in dry rubs for proteins.

Garlic: Used for conditions related to the heart and blood system. Used by some as prevention to cancers. Antifungal properties. The list goes on and on with this one!

Use in any savory dish. Personal favorite: sauté sliced garlic in olive oil until lightly brown and crunchy, add it and the oil to your pasta for amazing flavor!

Nutmeg: May help prevent cavities. Anti-inflammatory.

Add to coffee grounds before brewing. Great in baked goods.

One Step at a Time

For each of us fitness is as unique as our fingerprint.  If we were to ask each of you why you exercise and what keeps you going, there may be some overlap in answers, but no two would be identical.  That is why there is no perfect exercise program or schedule that is going to work for everyone.  Being successful long term and establishing exercise as a permanent part of your lifestyle involves some trial and error, willingness to adjust and adapt, and ONE SMALL STEP at a time. 

Most of us begin to exercise to try to change, or to undo, something that has occurred over a period of time.  It is important as you are working toward your goals that you remember that whatever it is that you are trying to undo almost certainly didn't happen in 2 weeks, or even 2 months, and it is not going to "undo" itself in 2 weeks or 2 months.  Change takes time and requires patience but eventually a lot of little changes add up to big change.

Many of our newer Warriors are in the beginning stages of establishing long-term healthy lifestyle changes.  Most of our newest participants began in October, and if you remember a recent post, research has shown that establishing a new habit takes 66 days.  Congratulations!  You have surpassed 66 days and have established a routine of exercising at least two days per week. 

Now what?  Many of you have asked what you should be doing for exercise on the days you are not doing Metabolic Training.  That answer is going to be different for each of you, but again, whatever you choose as your next step, needs to be a small manageable step.  One that is maintainable as a lifestyle change. 

Here are some suggestions for moving toward a healthier lifestyle where you are active or exercising most days of the week.  If you are currently participating in Metabolic Training but not exercising any other days, the best place for you to start is to walk.  That's it.  Just walk! Start with what will work for you, 10 minutes 2 times per week, 20 minutes 3 times per week.  Eventually work up to 30 or more minutes at least 3 times per week. 

If you are one of our Metabolic Warriors and are currently doing some type of cardio exercise on a regular basis and are ready to increase your challenge, you can visit the Members page of our website for additional suggestions.  From there you can download three different workout suggestions.  One of the programs guides you through how to take your cardio program up a notch or two by turning it into a High Intensity Interval workout.  The example given is on an elliptical machine but you can apply it to any other cardio activity, even walking or hiking.  For example, if you are currently doing a steady, moderate intensity walk or hike, you can turn it into an interval session by warming up for 5 minutes and then power walking or hiking for 30 seconds followed by recovery.  Or use the hills to your advantage.  Power walk or jog up the hills and then return to a moderate or recovery effort level until the next hill.

The Members page also includes two strength programs.  One can be done without any equipment, using all body weight exercises.  This program is also a good option for keeping up your fitness program when you are traveling (no equipment or gym required, so no excuses).  The other can be done at a gym or with minimal equipment at home.  Both programs include functional movements and are designed to compliment your Metabolic Training.  If you choose to add one or both of these programs to your fitness schedule, make sure that you are still allowing for adequate recovery.  This means that you would only want to add one, or at most two of these workouts to your weekly schedule. 

All of the suggested workouts can be tweaked or progressed to assist you in moving toward your goals, and as YOUR Personal Fitness Trainers, we are available to help you reach those goals.  If you have questions about how to best combine some of these workouts with your current Metabolic Training please ask.  You can access these programs by going to www.smartfitnessaz.com and clicking on the SMART Member tab.

SMART Warriors Shine at the Sedona Marathon

SMART Fitness was proudly represented once again at the 9th Annual Sedona Marathon Event.  We had 11 Warriors take part in the 5k, 10k and Half Marathon distances. 

Congratulations to Susana, Christian and Gabby. Susana took charge of our Metabolic Kids and they put in a strong performance in the 5k race.

Merenna participated in the 5k distance and Stacey motivated her entire family to come out.  Stacey, her husband, and her mother participated in the 5k.  Calvin has run numerous 5k and 10k events and decided to raise the bar at this year's race and completed his first half marathon.  Not only did he complete it, but he placed second in his age group.  Way to go Calvin!

Stacey's team wasn't alone in making it a family event.  Heather participated with her family in the 5k.  Sedona Roadrunner Judy ran the 10k and Kate showed her strength in the 10k as well.

Diane continued her tradition of running the challenging half marathon course and year after year has steadily climbed in the rankings as she continues to improve her time.  This year she was first in her age group, first Sedona finisher and 8th woman overall.  Amazing job!

And finally, your Warrior Trainers.  Katie was planning on running the 5k with Christian until Susana stepped in to take over the job.  That left Katie the option of racing the event.  The downside is that the decision was made only a few minutes before the race start so she had not done a proper warm up.  The up side is, she was spared all the pre-race jitters (which means maybe you don't need to rely on those lovely porta potties).  She ran a great race, placing first in her age division and 7th woman overall.  WOW!

Since I have run the full marathon and the half marathon in Sedona a number of times, and perhaps gained a little wisdom, I opted for the 10k.  I was not spared the pre-race jitters which left me once again, for what seems like the millionth time, asking why in the world I was doing this.  Ultimately, I guess the answer is that I can't resist the challenge.  Final result was first Sedona woman and 3rd woman overall.  I did the math and the two teens who beat me could be my grandchildren.  So, that made me feel, not old, but older and STRONGER. 







Congratulations to everyone who stepped up to the challenge!  It's not too early to start thinking about next year.

Drink Responsibly!

 12 oz cola 140 calories, 39 grams of sugar (100% calories are sugar)
12 oz Mocha Frappuccino 280 calories, 41 grams sugar
12 oz Frappe Mocha, 480 calories, 56 grams of sugar
12 oz Orange Juice, 110 calories, 22 grams of sugar
6 oz Capri Sun, 60 calories, 16 grams of sugar (almost 100% of calories are sugar)

Sugar is a natural product in fruit (fructose) and in milk (lactose). In its natural state it works with a variety of other nutrients and things like fiber in fruit to be absorbed in your body in a beneficial way. Do you ever hear of anyone having a bad fruit habit (just can't get enough sugar..did you hear, Mike overdosed on nectarines the other day...) hardly. There is a beautiful symbiotic relationship between our bodies and whole foods and it works! So where do things get ugly?

Added sugars (not naturally occurring in your drinks and foods) sneak into our diets easily. Beverages like sodas, fruit drinks, and the amazing frappity coffees above are some of the worst. There are 4 calories in every gram of sugar. When you look at the Frappuccino above, 41 grams of sugar x 4 = 164 calories of the 280. Four grams of sugar = 1 teaspoon of sugar. The Frappuccino above has about 10 teaspoons of sugar. According to the American Heart Association guideline you just exceeded your intake. And you are not saved by being a diet drinker. Far too many studies are showing that the substitute sugars not only have bad long term effects on the body but they induce additional cravings, thus more calorie intake, thus weight gain, thus....

So how much sugar should we have?
"The American Heart Association (AHA) recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calories allowance.  For most American women, that's no more than 100 calories per day, or about 6 teaspoons of sugar.  For men, it's 150 calories per day, or about 9 teaspoons.  The AHA recommendations focus on all added sugars, without singling out any particular types such as high-fructose corn syrup."

The whole point here is that on average a healthy calorie intake for a woman is going to be about 1800 and men around 2200 (varies by age and activity levels). So when you look at your symbolic plate of daily calories what does it look like? Beverages can easily eat up calories and leave you nutritionally unsatisfied and physically unsatisfied. Make the most of your calories by picking quality foods. Limit sugary drinks, They lead to a host of problems, starting with weight gain and potentially diabetes, heart disease, high blood pressure and much more. So what can you drink? WATER! Our bodies need water for optimal performance. If you are breaking a soda or frappity habit then start by drinking less of it and migrate to things like unsweetened drinks...ice tea and water are readily available.

Drink Responsibly! :)