A pulled hamstring is a pain in my ass- seriously. I knew it was getting tight and I didn’t step up my stretching. Wham Bam one little move the wrong way and I’m limping for a few weeks. The reason my normal daily stretching didn’t keep it stretched out is I teach 3 stretching/ resistance band classes in less than 12 hours. We’ve been doing a new (really awesome) lower body resistant band workout that should have a rest day between workouts. What I should have been doing and will start doing now is using a weaker band for 2 of the classes so as not to over work my muscles. Hindsight is always 20-20! You get the most benefit from a resistant workout (either with bands or weights) 2-3 times a week. The recommended times vary depending on age and fitness ability but you can get a decent upper body and core workout done in 15-20 minutes. What ever you do don’t forget to stretch!

Hamstring Stretch

How do you face the winter? The dark cold days that seem to never end. My natural urge is to hibernate until spring, just give me some dry firewood, a blanket and a good book. But I know what’s good for me and I force myself to go out into the cold. Once I’m bundled up (that means long underwear) I head out to enjoy the weather thought the eyes of my dog. Malcolm doesn’t mind if it’s cold, wet, muddy, or snowy he just loves to be outside walking with me. He never seems to be bored by seeing the same old dull trees and bushes. His joy knows no bounds when it comes to sniffing the scenery and the yellow snow. I might have to force myself out the door but once there I take a tip from the dog and just enjoy the my few moments of fresh air and nature. I’m not in a rush to get somewhere, I’m not running a race, I’m just enjoying a walk. Since I’m not trying to log on my miles (I like the treadmill in the winter for that) I can enjoy 20 minutes of just being outside without any pressure to “get my heart rate up” or “increase my pace”. Who knows, maybe a little of that Vit D gets through the clouds that we always have here in Michigan in the winter.

If you’re like me at all you don’t keep your New Years Resolutions. Yet I make them year after year. The reason I persevere in the face of yearly defeat makes me the person I am today. To set goals ( such as; post my blog every week, read a hard text book, lose 30 pounds, run a 5k or take a trip around the world) keeps me moving toward the person I want to be. I try to be. Do I meet all my goals? No, but I feel successful, because I keep improving and changing and that’s good enough for me.

3 steps to insure success when writing your resolutions

1. Be realistic

2. Keep it simple

3. Keep the goal in mind

I want to do something “big” for my 60th birthday. Really push myself physically. I’m not a runner at all- unless something is chasing me. My resolution: to run a 3K. That’s a realistic distance, keeping it simple I could run 3x/wk, and keeping my goal in mind to celebrate my Bday with a stronger body. Even if I don’t run a 3k I’ll have added running to my exercise routine and thus I’ll still come out ahead of where I’d be if I didn’t have a resolution in the first place “n’est-ce pas”?

Doing your walking in the snow this holiday? Let this simple stretch help with your “shin splints”.

My days are getting back to normal and slowing down a bit. I’ve moved my daughter Birchann out of upstate New York and as a Doctor of Chiropractic she has moved to Boulder Co. If you know anyone in Boulder looking for a GREAT Chiropractor spread the word. I’ve been busy moving my massage office out of my home and into my stretching studio. I have the perfect little room off the main exercise room. The move has mixed blessing, such as having to leave my house on a cold winter day to work instead of walking down the hall to my office. The biggest plus is getting my family room back, so I can move my treadmill out of my living room. I’ve also been busy organizing the new resistance band workout routines. I’m loving working with the bands, I’ll tell you more another day.

At the top of my October to do list is filming more stretching videos. Here’s a great little stretch (one of my favorites) to keep you going.

*Stretch for Health Deborah Farkas call to register or questions
734 878 2113 or
email stretchforhealth@gmail.com

News Flash!
*New Session of Stretching Classes Starting after Labor Day and…………
Resistance Band Classes Starting Too!

Thursday September 8 9:30am Stretching Class

Monday September 12 6pm Resistance Band Strengthening

Monday September 12 6:30pm Stretching Class

Tuesday September 13 10:30am Seated Resistance Band

Tuesday September 13 11am Seated Stretching Class

Thursday September 22 11:30am Resistance Band Strengthening

Thursday September 22 12pm Stretching Class

Resistance Band Strengthening Class will target upper body, core and
balance. Working with Bands is a safe way to strengthen your body. There
is tension throughout the exercise which improves balance and involves more
muscle groups. Once you use bands you’ll never use free weights again.