176/365 Shovel and Flow

Friends and Fitness Enthusiasts,

Oh snow, get your shovels ready, it's about to go down!

Old Man Winter is coming to a town near you if he hasn't hit already. You can get a serious workout while you clear your driveway; you can also get very hurt if you shovel incorrectly. Here are some tips:

- Bend with your knees: Keep your back straight as you squat down. When you stand back up to dump your snow, power up through your legs
- Twist from the hips. As with throwing a punch, twist with your hips. If you only twist from your shoulders, you'll most likely wrench your lower back; it's all connected folks.
- Use gravity to dig your shovel into the snow. You're already doing a lot of work, you don't need to exert more. Plus, if you actively dig your shovel, you will probably lose your form of bending the knees to get your shovel down there.
- Dump the snow off your shovel by tossing it not by twisting your wrists. Snow is heavy and your supinators and pronators can only do so much. If you're not trained, you might hurt yourself.
- Don't forget to breathe and rehydrate. Remember your balaclava to protect your lungs from the harsh cold. Drink water!

Shoveling is a physical activity where correct form is key. Show Old Man Winter that he's got nothing on you.

In health,

Lauren

89/365 Get Your Gait Straight

Friends and Fitness Enthusiasts,

I'm not sure if you knew but, there is a proper way of running. This may be obvious to you or completely new. I only learned a few weeks ago. Running with bad form could eventually lead to unnecessary knee or leg pain. Our bodies were meant to run in a certain way; most of us were not taught what that is.

We were not meant to run heel-toe. We were meant to run only on the balls of our feet. Landing on the balls of our feet puts us in the best position for maximum push off on the ground. This is because our plantar-flexer muscles (the ones that help you push off the ground) are attached to bones in the balls of our feet. If you land on your heel first, you minimize the angle at which your muscles can use to contract and propel you forward. It also creates a greater impact and unnecessary stress on your knees, hips, and beyond.

Consider running on the balls of your feet. Go easy on yourself though; it will feel easier when you start because it is more efficient but your calves will be sore the next day if you go too hard. Also, while you run, think about driving your knee up and extending your leg back all using your hip muscles. I'm a firm believer in keeping your mind active while you exercise. It will help you concentrate on form and work the muscles that will make you the most efficient.

Land on the balls of your feet. Utilize those hips. Tell me how it goes.

In health,

Lauren