Shoveling without Back Pain

First you need a good quality, lightweight snow shovel that fits your body. Using the incorrect shovel will cause more strain on the body than necessary.

When it comes to protecting your back while shoveling, make sure you keep your back straight. Don’t round your back or fully flex forward. Rounding the back while lifting snow will put too much pressure on the lower back. What you should do is brace your back by slightly contracting your abdominal muscles (core) whenever you lift up the snow. Use the flexibility in your hips (hinge at the hips not the back) to squat down to protect the back. You can practice squatting properly by standing face forward, close to a wall and squatting down. The only way you will be able to squat down is with a straight back and you will have to hinge at the hips.

A big part of not hurting your back while shoveling is to follow a preventative or preparation program program before you go out, to ensure your body is ready!! If you do not feel that you are healthy enough to shovel safely DON'T, paying the neighborhood kids may be a better idea. When it is time to brave the snow take your time, small scoops of snow will put less strain on the body and let the shovel do the work. Remember squat to lift with you knees, NOT your back!!!

Happy Shoveling!!
Shaun Mullan, CMT

Check these few “Shovel Stretches” as well!!
http://www.fitsugar.com/Stretches-Relieve-Lower-Back-Pain-From-Shoveling-Snow-6909001
http://www.fitsugar.com/Stretches-Relieve-Shoulder-Pain-From-Shoveling-Snow-7433671

Migraine Pain?

The agonizing pain associated with the migraines has been reported for centuries and is still poorly understood. Early cultures thought migraines were a curse from the gods, since the late 1600's migraines have been associated with vascular abnormalities and treatments have varied over the course of history to include such things as tying a clay crocodile to the head with linen inscribed with the names of the gods (ancient Egypt, approximately 1200 BC) to dripping coca juice containing cocaine into an incision in the scalp (ancient Incas) to willow bark extract (Native Americans). As studies and modern medicine progressed migraines are typically treated with over the counter or prescription medications. However, improper or prolonged use of medications can actually perpetuate the pain.

More recent studies have shown numbers as high as 93.9 percent of the migraine suffers have similar trigger points with referred pain patterns that reproduced the their migraine pain and other symptoms. The research studies have also discovered that the longer the history of migraines and the more frequent the attacks, the greater the number of trigger points the person had in their muscles.

Massage by a qualified, trained massage therapist can address a multitude of problems that may contribute to migraine pain from stress, tmj and trigger points in the muscle. Massage coupled with an in-depth look into lifestyle habits and environmental causes can allow you to control, decrease the duration or intensity of pain (even eliminate the migraine) and decrease dependance on pain medication.

So if you are suffering from migraines try massage... it can't hurt and think you will be pleasantly surprised with the results or we could always try tying a clay crocodile to your head!!

Good Eats

If you are looking to jazz up your burger and make it a but healthier, this recipe for Gorgonzola Burgers with Cucumber-Yogurt Sauce (courtesy of Shape Magazine) will not disappoint. I know from my pics this juicy, decadent burger looks like you should hitting the nearest treadmill but the burger (minus the bun) with a quarter cup of cucumber-yogurt sauce is only 292 calories with a whooping 26 grams of protein. That’s a third of your daily protein requirement! A healthy burger that tastes good is hard to find so go ahead and enjoy with or without the bun. Either way its yummy delicious!



Trish Eller, MS
Fitness Trainer

Nauseous during a workout?

Sometimes we are so psyched about our workout that we hit it hard, then end up feeling nauseous and possibly throwing up during it. This is typically caused from doing too much too quickly, eating immediately before a workout or not eating at all. When you feel your tummy begin to churn the best thing to is find the nearest bench or chair and take a seat. Once seated, place your elbows on your knees and lean forward, hanging your head between your legs. Begin to breath deeply through your nose increasing blood flow to your brain and try to relax your body until the feeling passes. Once the feeling passes take small sips of water and decide whether you want to finish your workout at a lower intensity or head home. Next time around be sure to adjust your eating habits and if you are new to working out, ease into your challenging routine so you can prevent this nauseous feeling from creeping up again. If, after a week, you continue to feel sick during your workouts even after you have made these changes, consider seeing your doctor to make sure everything checks out ok.

Plyometric playlist

The other day I wrote a post about the role plyometrics play in creating a more intense workout and gave you an idea of how to incorporate plyometrics into your workout to maximize results. Well I thinking you may need some motivational music during your plyometric drills to inspire you to jump higher, further, faster….so I created a plyometric playlist. Warning: many of these songs may have the word “jump” in them (a lot) and every time you hear that word, I want you to kick it into high gear, and squeeze out every last bit of juice you got. Now go, get off the ground!!
Plyometric Playlist - I hope this makes you chuckle….

• Get Ready to Bounce: Brooklyn Bounce
• Apache: The Sugarhill Gang
• Jump: Van Halen
• Rock that Body: Black Eyed Peas
• Jump (For My Love): The Pointer Sisters
• Push It: Salt-N-Peppa
• Jumpin’, Jumpin’: Destiny’s Child
• Jump: Kriss Kross
• Go! (Jump In! Remix): Jupiter Rising
• Jump Around: House of Pain
• Jump: Flo Rida
• Jump: Madonna

Jump into plyometrics

Plyometrics (leaping, jumping, skipping, or explosive movements) burns calories and builds muscle quickly. Working against gravity increases the load and jumping incorporates a variety of muscle fibers making your workout more intense. You can add some plyometric drills immediately after an exercise that works the same muscle group to power up your muscle fibers and use up any gas left in the tank. Here are a few examples of exercises you can put together in your next workout….

• Squats followed by box jumps or squat jumps
• Lunges followed by jumping lunges
• Lateral lunges followed by lateral leaps (aka speed skaters)
• Deadlifts followed by lateral cone hops or lateral box shuffle
• Plyometric pushup (pic below, one of my faves)

Some other plyometric exercises include: power skipping, backward power skipping, broad jump or long jump,  tuck jumps, star jumps, side to side hops or front to back hops (these can be done with one leg or two). The possibilities are endless, think outside the box!

Running indoors these days?

If the winter weather has you running indoors on the treadmill be sure to compensate for the lack of wind resistance by setting the treadmill to a 1 or 2 percent incline. You can also simulate downhill running by lowering the treadmill to a negative incline and replicate the ups and downs of rolling hills by adjusting the speed and incline settings. Playing with the features and settings on the treadmill to mimic an outdoor run will work different muscles in your legs making you stronger and better prepared for when you take your workout outside again.