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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


Day One Behind Us

I want to thank all of you who follow our Instagram and Facebook Page. Getting all the encouraging words, likes, and Yahoo's is totally awesome!! Thank you  for your support. The first day events were not Tony's strong suit - but he finished event 4 with a fourth place finish. Each event has a 100 possible points, seems strange that a hand-stand-walk and a 20 second sled pull are worth 200 points. Non the less "Tony is the come back kid" as my sister says and he keeps "chipping away" as Helsi reminded me - I could not be more proud of him. All the running paid off and he did well. 

The next days events will be hard - 100 pullups and heavy push jerks. We are talking now about how to break everything up. This will be a tight race as I suspect these guys have decent pullups. WOD 2 is row, med ball cleans and burpees and that will be an all out burner.

We are looking forward to it all.

The teams have arrived and we meet CrossFit Marysville. Young and vibrate bunch, extremely nice people.

Keep moving and Stay Awesome!

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Orientation Day

Well Dang-It I had a picture of Dave Castro and it did not save to phone. dave


Dave is quoted saying "We got calls about the master's not being prepared for the handstand walks. Its Fu@$ing CrossFit. You have to be prepared for the unknowable"

So not to harp on that workout any more - lets just hope Tony gets a PR of 5 Feet! This would not give him a zero - so send your good vibes and energy Boise Peeps!

Tomorrow the schedule will be live streamed directly on your computer at The Master's Schedule is he is in the 50 - 54 age category.

Orientation Day: Tony's Recovery Tent is all decked out with air conditioning, therapists, food, lounge chairs. He will be in good hands. Unfortunately coaches are not allowed in the tent. :(

shirts lanes brigg

See that big white tent directly behind Tony - ya that is the athlete's tent.


It was Tony's Rest Day so Kayla and I went for a run and stair climbing. The favorite part of my day.

Until tomorrow - Stay Moving.


May 12th Day 12 of our 30 day Paleo Challenge

Congratulations to Those Who Took On The Burpee Challenge!!! Rock Stars

Today Monday May 12th is the Day you will post your points from Sunday May 11th. 5 points for Nutrition. 2 For Exercise. 1 For Telling us What you Ate.

Hope your sleep challenge is going well.

Can the lack of sleep cause weight gain? Read On


On another Note: I will make mistakes on the leader board - please text me 631-3410 or send me a message via facebook group,  and I will fix the mistake I made. However, I will no longer except late points - no exceptions! If you have a problem call a friend to help you. Life happens plan accordingly.

From The Rules Page:

1. Daily Entry of Points

On each day, from Dayone (1 )thirty-one (31), challengers log into this site and report a score for all of their activities from the day before.

  1. Scoring is open (for the previous day) between midnight and 11:59pm (23 hours and 59 minutes).
  2. If a challenger fails to log their score within this time frame, they will receive zero (0) points for that previous day
  3. ALL SCORES ENTERED ARE FINAL. There will be no altering of scores once they have been entered.


Scale Weight


“HELP!” the scale won’t budge!

I hear this often from clients, and first I want to acknowledge that scale weight can be disappointing. You work so hard day after day, and then you step onto the scale only to discover no progress. My question to you is this: “Have you really made the small changes required to your weight loss success plan?” Here are a few things that I would recommend that you do:

  1. Drink more water. Your muscles are made up of mostly protein and water. Water is a natural source your body craves. Water will help you lose weight.
  2. Eliminate Diary. Dairy can cause inflammation in the gut.  Inflammation causes bloating, gas, and water retention. Switch over to almond milk or coconut milk both has natural healing properties.
  3. Eat more Veggies. Vegetables have healing properties our body’s desire.  Try having a salad for lunch and dinner. Add veggies to your eggs or to your breakfast shake.
  4. Eat breakfast. Eat it every day. Your metabolism is a furnace. A balance of protein and carbohydrates will keep it burning hot all day long.
  5. Cut back on the caffeine. Mix ½ caffeine and ½ decaf to your cup. I am the first to admit that I am caffeine junky, but caffeine can cause insulin spikes and blood sugar crashes. All of which can lead to eating poorly and added weight gain.
  6. Speed up your workouts. Get off the ‘Dread-Mill’. Try interval, or Tabata training.
  7. Hire a Personal Trainer. They can help you with short and long term goals, re-motivate you, and bring new ideas to your training program.
  8. Skip the cold cereal. Enjoy eggs, sausage, bacon, or a protein smoothie.
  9. Skip alcohol. You will sleep better and have more energy in the morning.
  10. Leave the breads, pastas, rice, crackers, and chips behind. Processed carbohydrates cause insulin spikes, leaving you with a tired-sluggish feeling.
  11. Eat more fruit. Fruit is a natural energy source and packed with vitamins. Shoot for 3 cups a day.
  12. Skip Starbucks. Your body and pocket book will thank you.
  13. Write it all down. Truth lies in the words written.
  14. Throw away the SCALE! Measure progress with inches lost and body mass index testing. As always I give free group personal training to anyone who wants to come in and turn in their scale.

Food and Water While Running

"So you are starting to add more running to your exercise routine – but you are unsure as to what food and drink are best for that ultimate performance. Here are my tips:"
YOU ARE RUNNING ONE HOUR OR LESS Drink three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.YOU ARE RUNNING ONE TO FOUR HOURS Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium. Prefer gels? Chase them with water to avoid sugar overload.RUNNING OVER FOUR HOURS Drink three to six ounces of sports drink every 15 minutes, after which use thirst as your main guide (drinking more if you're thirsty and less if you're not).

POSTRUN Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.

As little as 2% Dehydration can affect your Running Performance. It is important you drink 1 ounce every 15 minutes.

DURING A RUN (that lasts longer than 1 hour) Hammer Gels, Raisins, Cliff Nectar, Lara Bar, Think Thin Bars, Gluten Free: Crackers, breads, pretzels, Life Savers

PRE-RUN Beans, Lentils, Chickpeas, Fruit, Buckwheat, Soba Noodles, Veggies, Lean Protein

AVOID THE FOLLOWING: Chewing gum, Breads, Tortillas, Yogurt, Dairy, Coffee, Crackers, Ice Cream, Broccoli, Juice, Energy Drinks, Melon, Bell Peppers, Jelly Beans, Deli Meats, Salad Dressings

Allergy symptoms may include: Bloating, gas, chronic diaherra, and or constipation.

There is no golden rule. Experimentation and trial and error are the best ways to determine what your specific hydration needs are.