Join a Rec League

With spring around the corner, it’s time to think about outdoor training!

And, what better way to have fun, meet new people, get in shape, and stick to a regular schedule than by joining a club or team activity?!?

Did you know that you can also reverse osteoporosis? Yep!

The additional loading that happens in the body from the impact of changing directions, jumping, changing speed, and impact with a ball are all somewhat similar to what happens with strength training (something everyone should be doing — regardless of age).

Can’t I just run or do yoga?

You can, but the benefits aren’t as great. I know, right? But, the additional loading I talk about above makes all the difference in this case. Anything is  … read more

Rock N Roll Marathon Training

The Rock N Roll Marathon & Half Marathon are 16 weeks from today, and if you are thinking of entering, do you have a plan? Are you running with a club? Do you know what the runners who succeed do to finish the race?

Science Daily has a short report out listing four common reasons people fail to finish marathons. Have you considered these reasons and developed plans to deal with each of them?

Discounting the importance of the long run. It’s important to get your body ready for the stress of 26.2 miles!
Picking a race without thinking about the weather or lifestyle implications. For a spring marathon, do you really want to run in the dark and rain?
Failing to practice the  … read more

Move it Monday – Back Pain? Quit Your Job

Several years ago a wellness study of individuals with back pain was done at a Fortune 100 company. The one factor they all had in common? They were all unhappy with their jobs!

Do I really advocate you quit your job to eliminate you back pain? No.

But, what I do suggest that you move. Many people who develop back pain stop moving that area because it’s painful, or they become fearful that they will hurt themselves again. I know, I was one of them.

But, when you stop moving a body part, you lose awareness in that part of the body (we call that sensory motor amnesia, or SMA). Once you lose the awareness in one part of your body, you are  … read more

Also posted in Move It Monday

My Super Sunday

Little Si

While most of Seattle seemed to be either watching the SuperBowl or worried about the ominous clouds, I decided that I was long-overdue on a good hike, and headed to the east side for a trip up Little Si.

At 4.4 miles round trip and a 1,200 foot elevation gain, it’s a nice 2-3 hour outing.

Being a midwestern girl, I’m not used to being able to hike in shirtsleeves in February, and it was fantastic! The trail was fairly empty, the moss-covered trees and rocks were incredible, and the wildlife was surprising. (Bonus points to anyone who can tell me what kind of bird made this call! And, no, I don’t know the answer — we are trying to figure  … read more

Move it Monday – Play Outside

As Seattle wrapped its warmest January ever, I have been taking advantage of the warmer than usual temps to take my clients to one of the many neighborhood parks for training.

Not only is it a great change of pace, but the novelty creates more of a challenge for the nervous system, the slightly cooler weather keeps you moving a bit faster, and being outside just makes you HAPPIER and MORE KIDLIKE.

I think we have a great park system here, but only recently did I discover the Park Finder feature on the city of Seattle web site. You can search by feature, zip code, or see all area parks. I love it to find out where there are ball parks for  … read more

Also posted in Move It Monday

Relax the Back

If you are one who constantly find themselves with their ears up around their shoulders as a result of the stressors of everyday life, then this month’s Jen’s Gems…for the Healthy Writer is just for you.

Keeping the spine loose and mobile makes you resilient against an awful lot of injuries, and will help you sleep better, breathe better, and reduce stress.

Also posted in Jen's Gems, Z-Health & the Nervous System

NEW! Hands-Only CPR

There has been a fundamental change to the standard US CPR process.

Instead of what we all grew up with, alternating chest compressions with mouth-to-mouth, the process has changed to be chest compressions only. Appproximately 100 compressions per minute until a rescue team arrives.

The videos I’ve watched talk a little bit about the reason behind the change, from both a compliance standpoint and a physiologic standpoint.

From a compliance standpoint, people were too afraid of hurting the patient (and subsequent fear of a lawsuit, I’d imagine), and in this day of transmittable diseases, I would imagine there was a fear there as well. So, by not requiring mouth-to-mouth, you remove a large barrier.

From a physiologic standpoint, the reason behind the change is  … read more

What Lifelong Athleticism Looks Like

Can you imagine being 75 and competing in a national TV dance show?

I love this video, because it really represents what I think is possible for everyone. A life of movement and not letting your body slow you down. It’s what I want for myself, my friends, and my clients. It’s also the goal of Z-Health, which is why I so love the system and believe in what it can do for everyone.

You may not ever catch me on stage in a leotard, but this video should be inspiring for everyone.

Also posted in Success Stories, Z-Health & the Nervous System

Tell Seattle what YOU want in the new Ballard park

The Ballard neighborhood is getting a new park at 9th Avenue and NW 70th, and the City of Seattle wants to hear from local residents about what THEY want for the park. With a $800,000 budget, there is an opportunity to do some nice things with the space.

The first meeting is this Thursday, Nov 19th, and is the chance for residents to brainstorm and throw out ideas.

A month later, the city will come back and show the community the initial design concepts based upon the feedback at the November meeting.

A third meeting, the preferred design will be presented, with one last chance to tweak the details.

While I can’t be at the first meeting, I’m really excited for a new park  … read more

Move It Monday – Move

Fundamentals Move It Monday Tip

Today: Grab a piece of a paper (real or virtual, I don’t care) and make a list of 5 movement-based activities that you find fun. If you are struggling for ideas, I’ve listed some below.

The Rest of the Week: Pick one activity from the list and do it for JUST 5 MINUTES. It can be the same activity every day — just get out and MOVE.

Also posted in Kettlebells, Move It Monday