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How to Avoid Shin Splints

Now that the weather is starting to warm up, this is a great time to dust off your shoes and get outside for a run. One of the more common running injuries that can occur is shin splints. When the athlete over loads their training routine the muscles in the shin area can become inflamed and cause intense pain. So before you up the intensity of your training I have asked my good friend and trusted Physical Therapist Ben Shatto to share his tips with us.

  • Check your shoes.  Your shoes may be worn out and may be the cause of the pain. Shoes typically only last 350-500 miles.  If you are nearing those miles, then it may be time to change.  If you’re unsure if your shoes are performing correctly, visit your local running shoe store.  
  • If you change running surfaces, progress slowly.  If you are used to running on softer surfaces, such as dirt or a running track, progress carefully and slowly when you run on a harder surface like concrete.  Over all, softer running surfaces are better for your body.
  • Have your gait analyzed while running.  Gait or running abnormalities can increase your risk of developing shin splints.  Over striding tends to occur while running downhill.  Check with your local running store or a physical therapy clinic for a monthly gait analysis clinic. 
  • Warm up prior to exercise.  I recommend that you increase your normal warm up time by at least 10 minutes in order to increase blood flow to the area.  This allows for better mobility and also prepares the tissues for exercise. .
  • Cool down.  After performing your exercises, take extra time to cool down and stretch.  Focus on calf stretching as well as general lower extremity mobility stretches.  Try a foam roller.
  • Strengthen the stabilizing muscles of your hips and ankles. Strengthening the muscles of your hips and ankles will help to maintain normal gait mechanics during exercise and running.  Not only will this help to prevent shin splints, it will likely help to prevent developing other orthopedic issues such as plantar fasciitis and hip or knee pain.
  • If you experience pain, seek help early.  Don’t ignore those little aches and pains that can develop as you exercise and train.  They may be early warning signs of a developing problem. 

Thank you Ben, and as always you provide us with trusted information and empower us with knowledge. To read more from Ben Shatto you can visit his website at


Original Source from Independent News Paper


I Love Burpees

I love Burpees If you have little to no time to exercise – I have your answer, Do Burpees! It is the one exercise that rules them all. There is a reason why football teams. CrossFit practitioners, and elite military forces all use the burpee in their workouts. This one movement tests both your strength and aerobic capacity. In fact Burpee was one of the exercises listed as the top 10 fitness trends of 2014. You can read that list here

The benefits of a burpee are as follows:

Strength. The burpee is a full body strength training exercise. Each repetition will work your arms, chest, shoulders, biceps, triceps, legs, and abs.

Fat Burning. Studies have shown that high intensity movements, like the burpee, burn up to 50% more fat than conventional exercises. Burpees will speed up your metabolism and help you burn more calories. Get off the dreadmill and start doing some burpees.

Free. There are no fancy gizmos, classes or gym memberships required to perform a burpee. All you need is your body, and a floor space.

Portable. You can do this exercise anywhere. Hotel room, in a park, rest stop, and at your in-laws.

To perform a basic burpee, follow these steps:

  • Begin in a squat position, feet are flat on the floor, and your hands on the floor just in front of you.
  • Kick your feet back to a pushup position.
  • Do a full push-up.
  • Immediately return your feet to the squat position.
  • Jump up as high as possible from the squat position.

Perform the burpee in a quick succession to get the full benefits they are famous for.

Simple Burpee workouts:

  • As many Burpees as possible in 2 minutes. 5 minutes. Dare attempt 7 minutes.
  • Tabata Style Burpees. 20 seconds of Burpees, 10 seconds of rest until you have done 8 rounds.
  • The Burpee Ladder. Start with 10 burpees, rest 60 seconds. 9 burpees, rest 60 seconds, and so on until you have reached 1 burpee
  • Get the hubby and kids involved. See how many burpees you can perform during the commercials of your favorite television show.

Get off the couch and perform some burpees. Let me know how you did.

Original Sited Article can be found in The Independent Newspaper

Small Changes to Big Milestones

January 2013, there are approximately 58.5 million Americans who are utilizing fitness center via membership or other type of status.  In 2011 there were 231,500 personal trainers in America, this number continues to grow each year. Millions upon millions of books published each year on the subject of diet and fitness. The average adult pays for more than one fitness or gym membership. Americans have purchased thousands of electronics and fitness related Apps.

  • As of August of 2013 we declared obesity a disease.
  • More than 30% of Adults are obese, and 17% of Children are obese.
  • Why are we still the fattest country?
  • Do we eat too much and exercise too little?

According to one article "There is no single, simple answer to explain the obesity patterns" in America, says Walter Willett, who chairs the department of nutrition at the Harvard School of Public Health. "Part of this is due to lower incomes and education, which result in purchases of cheap foods that are high in refined starch and sugar. The bottom line: cheap, unhealthy foods mixed with a sedentary lifestyle has made obesity the new normal in America. And that makes it even harder to change, Willett says.

Now is the time to take action! Here are a few healthy fitness tips to get you well on your way:

  1. Keeping a daily journal is a must do! People that keep a journal lose double the weight than the people who don’t.
  2. Turn off your electronics one hour before going to bed. 7+ hours of peaceful sleep is the 2nd thing you must do!
  3. Most of us are dehydrated. You must drink 80 to 100 ounces of water each day. Coffee, Juice, and other liquids don’t count.
  4.  Eat your greens. Focus on 5 to 10 servings of vegetables every day. On a budget? Frozen and canned veggies work well.
  5. Eat your meat. You can’t have your pudding if you don’t eat your meat. Eat a minimum of 4 check book size servings of meat a day.
  6. Include some Fruits and some Fats daily.
  7. Get Moving!! Get your heart rate up, pump some iron. Children need a minimum of 60 minutes of physical activity each day and adults need a minimum of 30 minutes each day.

Make small changes and you will see big milestones. As always I am here to support my community. You can always find me on face book . Let me here your success story.