Dynamic Warm up

On Tuesday March 11th I participated in a
Physical Therapy & Athlete Training Panel
for SANTA MONICA HIGH CAREER DAY 2014!

A question was asked,
"What stretches to you recommend for your groin?"

I kind of went off on a tangent about there being very different concepts of stretching.  More importantly my thoughts on never stretching a cold muscle.  You can stretch as a cool down but your body should ALWAYS be warmed up DYNAMICALLY.  This means consistent movement in functional patterns that will build heat and allow a resting muscle to come alive and perform.
In order to answer that question, I need to ask more questions.

BUT HERE AS GENERAL & INFORMATIVE AS I CAN BE.....

dynamic warm up

Web definitions

1. A series of movements (including bouncing and skipping) that are designed to actively prepare the muscles for performance and are performed in a safe and controlled fashion
   
   
    EXAMPLE
   
   
   
   When warming up, you should maybe not so obviously, be targeting the main muscles that you will be using as well as range of motion.  
   
   
   Any sport that requires agility: rapid changing direction, will light up the groin. 
   Any sport that requires agility: also requires that you prep off the field on multiple planes of motion.
   This is why there are so many ACL MCL injuries, because not enough young athletes prep these bodies laterally or transversely. 
   MOST INJURIES HAPPEN IN THE DECELERATION PHASE
   When the athlete makes a quick decision to change direction, 
   & the knee or groin is the last one to find out. #OUCH
   
   
   
   
   To answer this young athlete's question:
   Here are a list of groin/inner thigh warm up exercises
   
   
   1. PLIE SQUAT
   
   up & down starting shallow and as you progress get closer to 90 degrees pressing the knees open
   heals never leave the ground
   
   
   2. RUNNER'S LUNGE
    
   start with you back knee on the ground and alternate stepping up
   progress to extending the back leg
   
   
   3.SPIDERMAN
   
   hands remain on the floor you are moving side to side through your pile lunge
   if you cannot reach the found put your forearms on your thighs/elbows on the knees
   
   
   REPEAT ALL THESE EXERCISES 10 REPS FOR 3 ROUNDS 
   
   
   A cool down would be different, 
   since you are warm and have already exerted the muscle.
   Stretches for the inner thighs can/will look similar you would just hold them for longer intervals.
   
   
   
   
   
   
    
   
   
   
   Be nice to your groin, it is responsible for a lot of your quick decisions!
   
   

What are you reading?

NOW is the time for self exploration!
While mapping out the many different parts of my brain,
I found out that all of the different facets of my life!
Everything that I am passionate about, I have someone working into my career
I DO WHAT I LOVE FOR A LIVING.....AND LOVE WHAT I DO!

I have learned to NOT be afraid of saying "I don't know". 
When admitting an #IDK I am more than willing to go off on a researching tailspin to find the answers...............it leads to a messy dining table, but more knowledge in my noodle.

The stack of books on my above mentioned dining table 

cover most of the THANGS I just can't get enough of

MY HOT READING LIST OF THE MOMENT :

"COOKING LIGHT 200-Calorie East Smart Guide": I have decided that I need to add to my cooking repertoire.  Healthy, quick & satisfying is the way to go COOKING LIGHT's book will get me through the next 30 days. 

"The Concise Book of Muscles": While working toward my yoga certification, I am loving this as a  musculature vocab review.  Yoga, though I have practiced for years, is a totally new skill set & approach to the human body.  All forms for physical movement are the same but the approach is entirely different.  As my teacher says, circumstances change but principals say the same.   The human body's alignment & structure is really mind blowing. *GEEK OUT

"Blog Inc." Joy Deangdeelert: This book is helping me to refocus my attention to alphaWHAT. This blog has has been up and running since Feb 23rd 2010? There is a science to networking and taking over the WORLD WIDE WEB.  I need to harness my inner Doogie Howser...did you get what i did there, connected this book and the last? Moving on..... 
*HELPFUL & A QUICK READ

"Smart Girls Finish Rich" David Bach: Get your finances TOGETHER.  I am EEK in my 30s, and would love to be on top of my game.  This book is teaching me how to invest, and how to save.  Where my money should go & smart decisions to make for my future. It seems to be written in Mandarin so lets see how this one goes...

"It's Not How Good You Are, It's How Good You Want To Be" Paul Arden: How to be good/great/outstanding in business.  Get motivated to steer your way through the road less traveled to entrepreneurship.  Set backs are not ultimately considered "fails", but a reboot/change direction to lead you back on track. Everything is within your reach especially if you are willing to look at & work through the uncomfy difficult parts. 
*AMAZINGLY MOTIVATING & A QUICK READ

"Veterinarians's Guide to Natural Dog Remedies for Dogs" One of my besties gave me this book cause she loves my pup(now pups) as much as I do.  It has come in very handy since Mraz has had tummy problems all week! "Medication" is not the only way.  Holistic and preventative measures are always the best way to lead a healthy life, even for our furry four legged friends.

Explore, learn, spark a new interest, spend your time wisely.

take a hard look at MY ADDICTION

I am sure that some of you know me pretty well
& that there are many of you that have just gotten to know me recently

Over the past 2 months I have withdrawn from a problem that I have had since a very young age
It started due to years of dance competitions, auditions & basically, let's be honest, where I grew up 

What I have recognized in this short period of time is that
without it, I am no less whole.....
with it I might THINK I look better & feel as though I act more confidently
but that does NOT mean that I need it

As I sit here with my computer open I am wondering whether or not to jump the gun
This cold turkey approach has worked for me, but now that I know it is available online 
& can be delivered right to my door..............OH GOD give me the strength!

One might think that I was from TEXAS, but JERSEY is just as bad........Amazon carries my 
Sheer Blonde John Frieda HAIRSPRAY

The think layers of stick that are no longer covering my bathroom make me happy.....
My dogs no longer run from the bathroom coughing and blinking frantically.....
I have just gotten over the panic of reaching for the cold aerosol can and feeling it empty
(the thought makes me tear up a bit)
.....so do i pull the plug, shall i go back to my big hair days?

You can take the girl outta JERSEY...........maybe I should get a spray tan while I'm at it?

OUCH!

Have you ever had that painful little spot in your mouth

that was so sensitive to...EVERYTHING?!
They can make your eyes tear,
your modes change,
even turn down food!

Canker Sores- aphthous ulcers
Little ulcers in the inside of the mouth that usually resolve within 7-21 days

Most likely they are caused by:

stress

trauma 

impaired immune system:

nutrient deficiency (vitamin B-12, zinc, folic acid, or iron)

food sensitivities (mostly dairy & gluten) or

nutritional problems, such as Celiacs & Crohn's Disease

Let it be known that they are not contagious AT ALL!
The pain is sufficient so you can use ....
Home remedy: dissolve 1 tsp salt in 1 cup of warm water & swish for 30-60 sec
Home remedy: dab honey on the spot or lime & rock salt
OTC: topical numbing cream
OTC: anti-inflammatory

You should remove citrus, lemons, oranges, pineapples, apples, figs, coffee, chocolate, spicy or salty foods, nuts, seeds, tomatoes, strawberries from your diet as well as keep the gum chewing to a minimum. 

BUT instead of suppressing the symptoms after they occur,
lets look at how to prevent them, shall we?

The most apparent way to find out if these little buggers are caused by a food allergy,

is to notice the reaction to the lining of the mouth.

Foods can cause a swollen or/and discolored tongue and....canker sores.
The tongue will tell you so many things!
 If you have ever been to a Dr that practices Chinese Medicine the first thing they do 
.......is look inside your mouth.
LISTEN TO WHAT YOUR MOUTH IS TRYING TO TELL YOU.

Stress increases the development of food allergies.

Times of stress are the most important times to watch your food intake.

A Multi Vitamin will help to balance your nutritional deficiencies.

Lysine supplements will support imbalances in your immune system that cause these painful little guys.

Canker Sores usually can show up as well as fever, physical sluggishness & swollen lymph nodes
all of which are signs of stress, imunne system fatigue.  

How do we prevent this from happening? 
Adequate water intake, proper nutrition, exercise & SLEEP.  
Sleep deprivation can be the main cause of stress on the body!

Take these little pains in the asses as signs 

that you need to slow your roll.  

Calm down, sit down and breathe.  

Rest solves a LOT of problems!

boost your mood with your food!

FIGHT DEPRESSION!

For starters, protein is a great way to fight those low points, or monthly hormonal lulls,
while you are at it trypophan works wonders!

I KNOW, I KNOW, I DONT EXPECT YOU TO BE SITTING IN A PILE OF TISSUES, CRYING, RIPING THE MEAT OFF OF A TURKEY LEG.....BUT IT MIGHT HELP.

#JUSTSAYIN

HERE IS A LIST OF ALL THE MOOD BOOSTING FOODS THAT YOU CAN ADD INTO YOUR DAILY LIFE TO KEEP YOU MELLOW & HEALTHY

Walnuts: full of heart healthy fat & protein
They contain omega 3s, are the leading component in brain health
making you smile from the inside out
#happilynutz

Salmon: super high in beneficial fats,
stimulates brain power when you need a boost of positivity
#positivepatty 

Believe it or not LOW FAT DAIRY can lift your spirits too!
NO that doesn't mean Ben & Jerry's...though you might think it is helping in the moment.
Dairy: contains calcium & vit D that aid simulate relaxation & well being
#cheesenoughsaid

Complex Carbohydrates: cause the release of serotonin that will elevate a depression session.
Remember to limit your intake, we all know that a carb load can lead anyone into a dietary rant!
#comfycountedcarbs

Green Tea: an antioxidant dense beverage that will leave you mellow & perky.
This tea contains an amino acid known to trigger anti-stress reactions!
Why not start your day with a #antibitchmode

FINALLY my favorite, and one that I feel the need to defend regularly
Dark Chocolate: another food that will release serotonin to help lift your spirits.
one small piece at a time, since it tends to be high on the calorie scale.
#girlsbestfriend

I FIND THAT THE TRICK IS TO TREAT YOURSELF RIGHT

NOTICE WHEN YOU ARE FEELING A BIT DOWN

TEND TO YOUR MOOD WITHOUT JUDGEMENT

ALLOW YOURSELF THE TIME TO NURTURE WHAT IT IS THAT YOU ARE FEELING

ADD THESE STIMULATING FOODS TO YOUR MENU ON THOSE DAYS

AND REMEMBER

ALWAYS BE GENTLE WITH YOURSELF

BECAUSE IF YOU ARE NOT

WHO IS GOING TO BE?

#kindness

Success!

I wanted to do a little research to see 

what the DEFINITION of success truly is

Success may refer to:

• The attainment of higher social status
• achievement of a goal
• the opposite of failure

suc·cess  (sk-ss) n. 1. The achievement of something desired, planned, or attempted: attributed their success in business to hard work. 2. a. The gaining of fame or prosperity: an artist spoiled by success. b. The extent of such gain. 3. One that is successful: The plan was a success. 4. Obsolete A result or an outcome.

to me success is happiness, love, freedom........inner peace, 
the ability to choose
it is something only achieved within yourself

society has blown the concept of "success" way out of proportion
most people talk about success to mean 

fame: who knows them & 

fortune: how much they have

what about stability
what about wisdom
what about life lessons
abundance? of not money, but abundance of support by those who believe in you.....

there is not ONE key to success, there should be pic of the most gigantic 
JANITORIAL KEY CHAIN
each key will open a door to a valuable lesson that could be considered a "failure" to some, but in the grand scheme of things that key, each one of those keys, will lead you "success".
it is what our purpose here on earth is.  a series of decisions that will lead you to peace.
for some it happens early, and they can enjoy the maintenance plan
the rest of us, need to be actively participating in the world
to be able to learn what works & what doesn't
for our own SANITY & preservation of what it is WE STAND FOR 

I believe happiness to be

a compilation of journeys, trips, experiences & "achievements" in self exploration

enjoy the ride.......you only get this one. 

why go plant based?

One of our newest teachers 

BRIAN MAY 

is sharing his knowledge

on ALPHAWHAT 

explaining his choice to live a plant-based lifestyle

Protein: The Whole Food Plant-Based Difference

The average person's protein requirement is  0.8 per pound of body weight. In the united states the average person is actually consuming around 2 times what their body actually needs. This over consumption is a direct result to Americans heavy intake of protein and fats from meat.  Protein carries the essential amino acids that our bodies cannot create yes, but we are not eating the minimal amount of meat that is needed. 

What makes a Whole Food Plant-Based lifestyle different? 

With a Plant-Based lifestyle you can still eat meat! Just eat 10 times that amount in fruits, vegetables, nuts, seeds, and grains.  Obviously if you have an allergic reaction or really dislike something don't eat it. In the United States there is plenty of food to go around. Every single grocery store is packed full of food and even after major holidays the stores are restocked within days. 

When you are consuming your protein through plant sources not only are you eating food that has protein, all of these different whole food plant sources are different colors, textures, flavors. They will contain macronutrients: Fats, Good Carbohydrates, Complete and Incomplete Protein. 

Example: People will buy supplements like omega 3 fatty acids and the amino acid arginine. Walnuts have a higher concentration of the amino acid arginine, and they also contain the healthy omega 3 fatty acids.  So why would you go spend money on supplements when you can just include walnuts to your diet? 

An easy way to kick off a Whole Food Plant-Based lifestyle is by writing down your top 5 fruits and your top 5 vegetables.(If you love more than 5 feel free to make the list bigger) Every time you make a trip to the grocery store or farmers market make sure that you buy all of the foods on your list. As soon as you find yourself in the "Junk Food" section realize how much your are about to spend ($6.00 for a half gallon of ice cream) and either save that $6.00 or go spend it on more of what was on your list or go crazy with something new that you would like to try.  Go home and make some smoothies, juices, salads, soups, etc. 

notice the rapid increased in consumption since the 1900s

do our bodies require all that meet? is it necessary for survival?

what goes into your beef patty?

Protein:

Proteins are of primary importance in the growth and development of all body tissues. They are the major source of building material for muscles, blood, skin, hair, nails, and internal organs, including the heart and brain. Most of the transmitters relayed by the brain that affect muscular and emotional activity are composed of amino acids. Protein is needed for the formation of hormones which control a variety of body functions such as growth, sexual development, and rate of metabolism. Protein also helps prevent the blood and tissues from becoming either too acid or too alkaline and helps regulate the body's water balance. 

 When a protein food is ingested, the body breaks it down into amino acids.  There are 20 amino and they can be combined in numerous ways, just like the letters of the alphabet. 

Protein that is not needed for construction, maintenance, or repair of the body's structure can be used for energy production. Excess protein in the diet, once broken down into amino acids, is turned into glucose or glycogen, OR PUT INTO STORAGE AS FAT. However, when protein is burned for energy, it does not burn clean like carbohydrates and fat but leaves a toxic residue, Ammonia.  High dietary intake of protein can also exacerbate allergies and autoimmune diseases by aggravating the immune system. 

Amino Acids are synthesized by the body except for eight of them which are called the "essential amino acids". Meats, fish, poultry, eggs, and dairy products furnish all eight essential amino acids. All essential amino acids can be obtained in the vegetable kingdom by combining vegetable proteins: serving beans with brown rice, corn, nuts, seeds, or wheat for example. 

- Nutrition Almanac 5th Edition

Lavon J. Dunne