shoes

You NEED This Head-to-Toe Healthy Overhaul!

We’ve got some simple tips, revelations and suggestions to share with you this week so take a quick read, and give yourself the tools to live your healthiest life!

Let’s Start At The Beginning!

With your feet! The first things to hit the floor every morning (if all goes according to plan…) There are 26 bones, 30 joints, and 100 muscles in your feet. We should probably take care of our feet as much as possible with that much going on in there.

Take your shoes off and try squatting while pretending you have a ladybug under the arch of your foot. Don’t squish it! Your range of motion is limited. That is exactly what happens when wear shoes with arch support! Even .5mm off in an arch support, from what you may need, can throw off your whole skeleton.

Try massaging your feet each day to increase circulation and mobility. Tip: Sit cross legged and put one leg on top. If you are mobile enough, use your elbow to massage the arch of your foot. If not mobile enough, use your knuckle. You might be surprised and find that your knee, hip, or neck may even start to feel better! It’s all connected!

Healthy Feet: Part II

Because they are that important! When you go to the gym, you wear loose clothing to be able to move and bend, right?

So why do we cram our feet into rigid shoes? When we break an arm, you put your arm in a cast and the muscles atrophy because the joint is stiff. The same thing happens with your feet when they are bound and unable to move naturally. Your ankle is meant to be mobile. When we hold it in place with a shoe, it will take mobility from the next joint, the knee – which is not built for lateral mobility especially. Certain shoes can be appropriate of course but maybe not for all day long.

Healthy Muscles

Muscles make up close to 40% of our body, give or take. We stop growing NEW muscle cells as a baby, so our only option to get stronger is to increase the SIZE of the muscle cells we have. When we strength train, we create tiny tears in our muscles and when we recover those tears are rebuilt stronger and/or longer (depending on the type of training that was utilized).

Sometimes we shy away from strength training because of soreness, BUT the best way to reduce soreness is active stretching and more exercise – light exercise – which allows the body to move out lactic acid, smooth out knots and bumps, get blood flowing, etc.

Our bodies can become stressed from the food we eat, work, family…even exercise! You heard that correct, exercise. Exercise is great, but we also need to recover properly! Listen to your body. Maybe after 4 days in a row it is saying it needs a day off, or recovery exercise like a leisurely walk, yoga, or shooting some hoops with the kids. If your muscles are screaming or you’re excessively tired, listen up and recover so you can get back to the grind sooner than later.

Healthy Heart

Our heart is a MUSCLE that we need to strengthen just like our other muscles. We often hear “I hate cardio” or a certain exercise is the ONE that works best for me. Sometimes we forget about the benefits we don’t directly see.

Cardiovascular exercise (aka relating to the HEART) like brisk walking, kickboxing, cycling, jump rope, and more are the heart-pumping/aerobic exercises needed to strengthen our hearts. Cardiovascular exercise reduces the risk of plaque build up which can reduce blood flow to the heart and cause damage. Ultimately this can cause a heart attack. A balance of strength and cardio is important for overall health!

Healthy Mindset

Exercise has a natural benefit on mindset by reducing stress. Still stressed afterward? Try reducing your sugar consumption and increasing the consumption of vegetables and fruit. Sounds simple? That’s because sometimes, it is!

Other outlets for a healthy mindset include meeting up with a close friend and/or finding friends that have similar challenges that you can talk with. Finally, find your happy place to recharge: read a book, take a walk, hang out with your dog/cat, meditate, head to the lake…what is YOUR happy place?

Healthy Environment

Finally, your environment plays a big role in your health. This could be from looking at the chemicals you use in your home and trying to give them a makeover (swap out that bleach based cleaner for vinegar and baking soda!), to opening the windows and allowing the outdoors in, to organizing, to having some plants inside that naturally filter the air. What is one way YOU create a healthier environment in your home?

5 Fitness Essentials from Ellipse Fitness

Whether you have been at Ellipse for some time or are newer to the fitness world, there are a few things you’ll want to do your homework on.

Get a good water bottle.

Find something that will encourage you to stay plenty hydrated and is convenient, keep in mind that if it is a burden to you – you will drink less. You can even find double-insulated bottles that are easy to fill, clean, and keep everything cool for up to 24 hours!

Get the right shoes!

This is a big one! Sometimes when our ankles, knees, etc bother us, it could very well be related to the shoes we wear. Make sure you do your homework on the best shoe for you. Many appreciate the feel of barefoot shoes, some feet need support for over pronation, supination, etc.
Next, you’ve got to acknowledge when those things are worn out! Be sure to replace your shoes regularly enough. The average running shoe needs to be replaced about every 400 miles for instance…watch the wear on the bottom and sides. Don’t wait until you are in pain. Also, be aware that it’s a myth that shoes need to be broken in!

Recovery

Set yourself up to recover properly with enough water, sleep, and movement! This last one can often be neglected. We finish a workout, give ourselves a job well done and then proceed to sit around for the rest of the day, but this will only lead to more soreness!
Your movements may include recovery tools such as a foam roller, tennis or lacrosse ball, or even a TENS unit (electric pulse massager). Try not to only use the foam rollers at the gym. It’s a great investment to use at home as well, and they are pretty cheap. Tennis balls can help with those hard to reach areas and so can specialty rollers, like a Rollga, can help with different pressure points. Ask your trainer for the best recovery tool/process for you!

Back to your feet again…Socks!

It’s not something we usually invest in as much as we may want to, but a good pair of socks can go a long way to keeping your feet healthy! Too small of a sock and your ankle can rub on the back of your shoe. Too big of a sock and you can cause blistering.
Try some of our favorite brands like Darn Tough (yes, they make a sport line AND they have a LIFE-TIME guarantee! No BS), Smart Wool, and/or socks made of a sweat wicking material.

Gloves!

Still have that same set of boxing gloves from 3 years ago? It may be time to purchase a new pair! When the padding wears down in your boxing gloves, your hands can begin to ache. Just like your shoes, you should replace your gloves when they start wearing unevenly.

*Side note: Lifting Gloves – Although your grip can be impacted, some people don’t appreciate the calluses that can occur from regular strength training due to occupation or personal preference. For those situations, find a proper fitted lifting glove and keep packed in your gym bag with your boxing gloves, water bottle, sweat towel, and shoes!

What fitness equipment can YOU not live without?? Leave us a comment with your favorites and why!

Concerned with the aesthetic side-effects of working out? Well, a few months ago we went over the differences between deodorant and antiperspirant. Find a deodorant that helps neutralize your underarm bacteria. Each body responds to ingredients differently. What works for your friend may not work for you! You may need to experiment with a few to find the right one for you. At the gym, as a courtesy to others (especially with asthma), avoid heavy body sprays and perfumes/colognes. Have to run to an appointment after a workout? Keep baby wipes, or your favorite microfiber washcloth, in your gym back for a last minute freshen up.