Archive for the ‘Feet’ Category

sneakers-worn-holes If you’re on a weight loss journey and are diabetic, make sure you’re taking care of all 2,000 body parts – especially your feet!

Proper Support
Make sure your sneakers have proper support. Before you buy, check out several different pair for good support. Improper support can negatively affect your arches, ankles, and knees, making your workouts very painful. Quick tip: grab the sneaker by the heel and toe and give it a quick bend. If the sneaker bends easily, put it back! There’s no support in the arches. The more resistance in the arch area the better the support. Bend a few sneakers by different manufacturers, you’ll be pretty amazed at what you find.

Proper Toe-Box Width & Depth
Toe Box is the part of the sneaker that covers and protects your toes. Toe boxes come in a variety of shapes and colors, and should be wide enough to be comfortable for your toes. Quick tip: When trying on sneakers, try to do so near the end of the day. Feet tend to swell throughout the day. Also, try on sneakers with thin socks. If you try on sneakers with thick socks, they won’t fit properly.

Proper Socks
Socks make a world of difference for just about anyone, but with diabetics is even more important. Proper socks that wick away moisture and provide a good fit will reduce problems such as blisters. Quick tip: the cheaper the sock, the crapier they may be. Consider spending a few on some good socks and only wear them when you work out. Your feet will thank you later.

Check Your Feet After Your Workouts
Check your feet regularly, especially at the end of your workouts. Diabetics need to always be aware of changes or cuts on their feet. Quick tip: keep a small bandage kit with you wherever you go. Blister band-aids provide good protection to cut or blistered areas on the feet. You can also keep a pair of clean flip flops to change into after your workouts. 

Get Fitted
Best thing you could ever do for your feet is to get fitted by a run shop. They’ll check how you walk, make sure your ankles aren’t rolling, and insure you receive a pair of sneakers which provide you with support. You pay for what you get – bargains don’t necessarily mean you’ll get a good pair of sneakers. Quick tip: if you’re not able to get fitted, check out New Balance. They offer more sneaker fit combinations than any other sneaker company out there through “shoe last”. Shoe last is a 360 degree mode of the foot used to create each sneaker’s heel width, instep height, toe box width and toe box depth. The shoe last helps ensure the best possible fit.

Holy Cow! Check out today’s stuff. Not the weight size that got me, was the reps!

But I did it! What did YOU do today????

http://spfitdet.wordpress.com/2013/08/15/spfit-wod-hooweee/

I think I mentioned recently I have an increased fondness for outdoor exercise – boot camp or my regular routines, really doesn’t matter. The entire concept is just so different from the confines of a gym. There’s no TV, no stench, no shared equipment, no waiting for someone to get out of the way. It just…works.

It is a little dirty…not in the XTina kind of way…and not in the “Hey [beeeeeep]…you did NOT just walk away from your machine without wiping it down” kind of way. It’s dirt. Real dirt. Dirt that says, “I did something dirty today”.

(All of this is just cracking my friends up who know how OCD I really am.)

Today at Boot Camp there were inchworms, plank jacks, squat thrusts…all movements which require touching dirt. I had dirt on my arms, in my gloves, in my fingernails (eew), all over my face, got a little grit on my teeth, dirt in my socks, something in my hair (I think it was alive, and I really don’t wanna know).

Although I won’t be out making mud pies anytime soon, I did enjoy the workout and can’t wait until tomorrow.

This is a picture only a CSI could love. That’s what I found when I finished my squat thrusts.

bootcampprint

Sneakers. There are millions put out by well known sneaker manufacturers: New Balance, Nike, Adidas, Reebok, Asics, etc. Sneakers need to work well, and you need more than one pair (I know…my bin is a tiny bit overfull).

Here are some tips on how to pick a great pair of sneakers:

1. Wear proper socks. When shopping for sneakers, it’s important you wear a pair of socks that you would wear in the gym, not everyday socks. Sneaker socks (you saw that coming) should be moisture wicking with a fit that doesn’t lose shape. Plus, if you try new sneakers on with everyday socks, they’re not going to fit as well with sneaker socks.

2. Different sneakers for different activities. Running sneakers are different than biking sneakers, and they’re different from gym sneakers. There are also different from everyday sneakers. Running sneakers tend to fit differently and be slightly bigger than gym sneakers to allow room for swelling. Biking sneakers are narrower than other sneakers, and the good ones have clips on the bottoms so feet don’t slip off the pedals (these are usually worn by a hard core spinner or endurance cyclist). Gym sneakers should be just that: gym sneakers. Albeit this is my personal opinion, but I have learned if you wear the same pair of sneakers for everything, you’ll have problems with your feet later.

3. Get fitted. If you’re planning to run, get to a run shop and have them fit you for a pair of running shoes. You’ll pay a few bucks for them, but your feet with thank you for miles and miles and miles. Run shops will watch you stand, watch how you walk, and choose several sneakers for you to try on that would work best for YOU.

4. Bend those suckers. Best piece of advice I ever got pertaining to shoes in general was from a chiropractor. He emphasized the importance of proper support in foot wear. I do this with every pair of sneakers or other shoes I purchase. Before you even try the sneaker on, bend it. I mean, really bend it. If the sneaker bends easily or or gives too much in the arch, put it back. Look for another pair. Just because they’re on sale or on clearance does not make them stellar. Improper support, regardless of any activity you do, will kill your feet and cause problems to your ankles. There is also a domino effect: your knees will be bothered due to improper support (you’ll walk differently), and your ankles will feel sore in all the wrong places. This can happen with a great pair of sneakers, too. I have learned that’s temporary with great sneakers. My feet had to get used to being in something nice.

Here are a few pictures to give you an idea of how to check for proper support in your sneakers click the first one to see the slideshow):

hill-sprints-club

Runners know sprint intervals can quickly burn fat. Super quick. Like, seven times quicker than “so-so-car-dee-oh”. If your sprint intervals are like…booooring…consider hill sprints.

Hill sprints are exactly what you think they are: sprints up a hill. They’re a little safer on the legs because the body is angled differently and strides are shorter. Loading is greater, and the lower arms learn to contract faster. If you have knee issues, hill sprints are not recommended (so, consult your doc before trying something that’ll put you on ice for days, or weeks).

Jason Ferrugia, strength coach and author, uses hill sprints as his favorite conditioning tool:

Be King (or Queen) of the Hill

  • Leg Swings (30 yards): Walk forward & swing one leg up in front of you, touching it with the opposite hand. Repeat on opposite side.
  • Walking Lunges (30 yards): Lunge forward with your right leg, bring your right forearm down until it touches the inside of your right calf. Your left hand will be on the ground for support.
  • Ankle Hops (20×2): With your knees locked, use only your ankle calves to jump and down in place as fast as possible.
  • Sprint Warm Ups (5): Build intensity from 50% to 90% of your maximum.
  • Sprints (30 to 40 yards x 3): 95% of your max. Every week add one sprint, but never go past 95% of your maximum effort.

(from Men’s Fitness November 2012 issue)

I learned a few things today:

  • Suntan lotion is ineffective outside if you miss your ears (oops).
  • Leg lifts on a faux concrete table make the bum hurt.
  • Gloves are helpful if one desires to not have little pebbles crushed into the palms of their hands while dong long armed planks.

Today’s Boot Camp Workout (insert loud “tad-daaaah!” here):

My warm up was a road cycle to the park with a 12lb back pack followed by 1/2 mile brisk walk (twice around the track).

Circuit One Circuit Two Circuit Three
25 Squats x 2 15 Table Squat Thrusts x 3 Jump in Place 45 Seconds x 1
15 Chest Push-Ups x 3 15 Walking Lunges x 3 Run in Place 60 Seconds x 2
25 Step-Ups (small) x 1 20 Leg Lifts x 3 Long Arm Plank 60 Seconds x 3
20 Step-Ups (tall) x 3 Lap the Track x 2 (1/4 Mile)
Lap the Track x 2 (1/2 Mile)

pushupstable

Chest Push Ups
These are modified push-ups that do not involve the knees (aka: “girl push-ups”). You can use a table at home, a park bench, anything that is off the ground. You then plant your hands on the edge of the table or bench about shoulder width apart, and straighten your legs. Your body should be at about a 45 degree angle. Your butt shouldn’t be high in the air, your knees should not be bent (like the faceless guy to the left). Once you are in position, lower yourself down and push yourself up. Do this for 15 reps.

squatthrustTable Squat Thrusts
This is a modified version of squat thrusts. I’m certain someone somewhere has a name for it, but until I’m notified of it, it shall be deemed Table Squat Thrusts. Plant your hands on the the bench of a picnic table (the part you sit on) or the last riser of a bleacher, box, or whatever other object you would like to use. Draw your legs up under you in squat position (you’ll look like you’re going to do a leap frog move). With your hands on the bench, drive your legs back so they are straight and bring them back under you to squat position (this picture here demonstrates how a regular squat thrust is done, just add a table or a bench). You can bring yourself up to standing position or stay in squat position.There is some impact on the knees, so if yours are a little crummy adjust how hard you drive your legs back.

If you have an exercise you’d like to do but your body is saying “NO WAY”, drop a line to spdiaries@gmail.com. We can find a modification for you!

Today’s workout comes from Jillian Michaels’ Slim Down program (apparently that was an Ambien download in April…). I couldn’t do the circuits three times, but I did do:

-Static Lunge w/Reverse Cable Fly: I used a rubber tube and went as low as I could (knee damage). 20x each leg.
-Clock Lunge: Starting the 12 o’clock position, go around the clock. Again, as Low as I could go: 3 revolutions per leg.
-Standing Mountain Climber w/3# DB’s: 20 each side.
-Skaters: These were awkward because my ability to balance while in motion is a little off. 20x each leg.
-Plank Twists: Oh. My. G<>>>. 25x each side.
-Squat Swing w/8# Ball: 20x
-Plank Row w/3# DB’s: 20x each side.
-Mountain Climbers (floor): 60 seconds (almost ate the linoleum!).
-Side Plank: 30 second per side. By this point I had the market cornered on shaking arms.
-Cross Over Lungs w/Hammer Curls 5# DB’s: 25x each side.
-Jumping Jacks: 60 seconds (not quite sixty seconds. I had to stop twice to breathe.).
-Squat Jack: 20x. These were hard, only because I didn’t want to tear up my knees…which are already tore up.
-Oblique side Crunch: Someone had to be laughing their a$$ off watching that. 25x per side.
-Pendulum Lunge w/Hammer Curls 5# DB’s: 25x per leg.
-Hamstring Curls on Exercise Ball: Well…all I can say is I tried. Sloppiest thing I ever did. But I did 15×2.

wallpost2I saved the best for last. Jillian calls this exercise “Shoot ‘Em Up” (she said she couldn’t think of another name). You’re supposed to crouch down, put your hands in front of you, have your feet a couple of inches away from the wall, then shoot your butt up to the ceiling. After, you kick your feet up onto the wall using your quads. Arms stay locked during this exercise. I couldn’t kick my feet up, but I did get them up and did 10 reps. I made the trainer who was in the building take a picture for proof. I’m seriously STOKED!