Yay, it is Friday and I have a great story to share with you all! Last weekend, while traveling home from a fabulous northern California weekend, my boyfriend/partner in crime and I stopped for dinner in a little beach town. Afterwards he, being as into fitness as I, was caught stretching while waiting for me to exit the restaurant by an older couple traveling back home to San Diego. The man told my boyfriend, caught in mid stretch that he had sciatica and asked what type of stretch he should do for this ailment. He told the man to wait for me. As I exited, I got briefed on this conversation and asked the man how far his pain traveled down his leg, if he had a herniated disc and guessed which part of his lumbar spine was probably affected. He was impressed, but more importantly, after assessing his flexibility at rapid speed just by observing his stance, I took him to a flower pot just high enough off the ground to get a leg up to stretch his hamstrings one at a time. I taught him how to align the bones in his leg from hip to ankle and after holding the stretch for about a minute and a half on each leg he announced, "Ginger, I think I'm cured." Though "the cure" was most likely just a temporary fix, this brought a huge smile to my face. It only took a few minutes to affect another person's life condition. I love that. It's why I do what I do. I SO want to impart my knowledge to those who are interested in making life condition changes in order to feel best in their own beings....physically, mentally, spiritually, it all works as one unit. The point is, he felt better and he will take that new small bit of information about his own body and use it whenever he needs to now. Here is a simple stretch to help MOST back pain to subside: Put one leg up on a table or edge of something stable, no higher than your hip. Align your standing/supporting leg so that the toes of that foot are pointed forward and that leg is under your hip. The leg extended up in front of you should also be aligned from the hip all the way to your ankle so make sure that you bend your knee or knees if you need to just a bit in order to maintain alignment. Make sure the front knee is not rolling in or out, it is straight in line with your hip and ankle. Gently lean forward, curving your spine and relax your hands on your thigh. Let your head and neck relax. You will feel your hamstring stretch and your lower back muscles lengthen. By the way, driving can aggravate sciatica. Sitting too long in the same position is a drawback, so I'm adding my driving posture video blog from last year below...just to remind each of you to be conscious in your body while you're driving. You don't have to have sciatica to need these tips. Happy weekend, Ginger EXTRA NUTRITION TIP FOR THE WEEK: In order to help stimulate your metabolism, try having a serving of nonfat, plain yogurt in the morning. Taking in more calcium CAN aid in getting rid of unwanted body fat storage and help the fat to be used for energy. Be careful not to add too much to this yogurt! A couple of almonds, raw and unsalted and a small amount of blueberries is best.
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Hello world!
It's been awhile since I've blogged, but I felt inspired to share my thoughts on bottled water with you as I am currently studying nutrition. Drinking water can be hard for most of us, even when we're thirsty. It's much more satisfying to grab a pick me up, coffee type of drink. Water is also easier to drink if we get a bottle of it to have on hand since many of us have such active lives. This leads to possibly grabbing one of those waters that promises to include vitamins and minerals. It is usually flavored so that it is more enjoyable when we drink it, and don't forget, it has vitamins so it's healthy, right? Well, not really. The vitamins that are in most, if not all of these types of bottled water are water soluble. This means that when they are added to the water they are generally flushed out of our systems along with the water when we drink them. If the bottled water contains fat soluble vitamins, such as vitamins A and D, our bodies will have a nearly impossible time absorbing these vitamins because there is no fat present in the bottled water. So basically, all that we are absorbing from this "special water" is sugar the sugar that is added for color and flavor. The sugar that gives us unwanted calories. Sad, I know... I have friends that swear that they drink this type of bottled water and it cures their hangovers... they'd be better off drinking plain old water. Better yet, we'd all benefit and help the environment by getting a canteen or glass bottle for refilling from our filtered tap water. Much healthier indeed. Ginger Daniels Movement Specialist This morning I was happy to find a newer client, who I have only seen for 6 weeks is feeling a fusion between her mind and body. She finally seemed to get a few concepts about her core that I've been trying to hit home for awhile. This was of particular importance because she has been fighting with her body most of her adult life. You see, as women we tend to beat ourselves up. Whether it's about our weight, or our lack of activity... but, generally our weight, we berate ourselves to a very self abusive point. Please, knock it off. Sure, I am guilty as charged, but enough is enough. My client today realized that if she shut off the negative voice in her head and really just focused in on her task at hand, she could actually feel the benefits of each exercise. Imagine that you get in your own way so much that you can't even feel what is taking place within your own body! It was a breakthrough. I am so pleased that she figured out how to really get in touch with her core today! Through focus, intention and determination you CAN get out of your own way, love thyself and then you will feel the benefits of your magnificent being. So, here is a video reminder of that from awhile back... an amazing way to get in touch with that core is to practice plank pose... Spring has sprung and it's time to get out of your own way. We spend a lot of the winter months hibernating and indulging. Now it's time to get out there and feel good. There is no time like the present to allow a little reflection on what you'd like to do to make YOU feel good, but then there needs to be some action in your thoughts. It CAN begin by loving your body. How do you love your body? Well first you take a look in the mirror and instead of saying, "Oh my God, I've gained weight," maybe say, "oh my God, I need to make this body reflect the confident being that I want to be." Now I'm not talking about crash dieting and jump starting your workout routine. I'm not talking about comparing your body to other bodies either. I'm talking about doing something that is sustainable over the long term and loving your own uniqueness in the process. I'm thinking it's best to start with writing down some attainable goals. I've mentioned this before in a blog I wrote the first of the year entitled, New Year, New You, and it's time to revisit those thoughts. Think about what you want to achieve physically speaking this year and write it down. It could be as simple as, "I'd like to get these triceps toned like they were 2 years ago." Then address the fact that you don't need to self deprecate and tell yourself that "you'll never have those arms again," or that "you look fat." Just start by making the decision to change. There is no need to self deprecate. Doing so only causes you your own pain and suffering...it is a waste of energy. It is more than ok to love yourself and to give yourself credit. Be proud of YOU… this is where it all begins…with YOU, no one else. By loving who you are, you set the tone for others to love you as well. That confident being begins to emerge from you. So stop the pity party and DO. Take action. I am available to help you get that summer body started, after all, so what are you waiting for? We all deserve to feel like we can walk the beach with grace and confidence so this year, let's go for it.
xo, Ginger Hello Wednesday.
This morning I was working with a client who literally had surgery 2 days ago. Some of his friends thought he was crazy to want to move his body so soon after surgery, but he was determined to continue building on the momentum we have been creating together to keep his body open, strong and long. Now keep in mind, we did not do what he would do normally without having just had surgery, but instead I helped him to find new ways of moving through this new obstacle he has encountered just for the time being. We were gentle, positive and explorative. I wanted my client to not be afraid, and it helped obviously to have doctor clearance for this! I would never do anything I thought might harm a person. The point is that while the majority of individuals would've never dreamed of moving, my client was focused on moving in a different way today. I speak with him a lot about the way he is feeling in his own body in any given moment because he is receptive to learning new ways to continue to utilize his body as he ages. He does not want to be one of those boring old guys! This is because of his incredible mindset. He truly wants to improve his body and mind connection and his ability to move in general. His drive to feel good today outweighed his fear of feeling bad. I was very inspired by his attitude and wanted to share this with you all as a reminder to keep a clear state of mind no matter what might come up to stand in your way. It is important and crucial to hire a professional to assist you when you are not a 100 percent you, so please do not just run a marathon after surgery. DO be open to healing your body and remaining within the safety zone of how you are feeling in the present moment. Hello all and Happy Friday...
As I sit here listening to the rain outside I am thinking about something a client told me earlier today... that she just feels like she keeps falling backwards and that there is "no real improvement in her body." I reminded her that when we began working together nearly 6 months ago she could barely walk. Her feet hurt so badly that she could only perform about 3 repetitions of an exercise before her body would give out in complete and total exhaustion. She felt chronic pain and it affected the rest of her body: she could not sit straight, she was so twisted to one side. Her IT Bands were so tight and weak it also HURT her to sit which in turn, affected her piriformis. Her entire body was not only in poor shape, but she felt mentally helpless. However, one step at a time, over about the span of 3 months she gained not only strength, alignment and flexibility, but also a new confidence in herself that gave her a little extra kick in her step because she trusted me and herself enough to be PATIENT and work through it. I reminded her that not only does she not twist as much to her right side, but she also can perform 8 repetitions of an IT Band exercise now... a big step forward from 3 reps. Yes, some days are difficult and yes, she may still feel foot pain now and again, but she can walk, stand, sit and lie down much better than she did 6 months ago. She said, "but shouldn't I be using weight and performing at least 10 reps?" I replied, no. You should be doing exactly what you are doing. You should do exactly what is right for YOU and your body. You are EXACTLY where you are supposed to be because you are stronger and better than you were before. You will continue to progress even further if you can be kind and gentle to yourself. Patience... the most difficult thing to get a handle on for oneself, but when you practice it, it can work wonders. Love, Ginger Happy Monday to you all,
I woke up thinking about shoulders today. Why shoulders? Well because I have quite a few clients with very unique shoulder girdle issues and I am always drumming up new ways of improving their stability and mobility. First off, it's important to note that no one has the exact same issue. However, most of the general population walks around with their shoulders in their ears and/or slumped heavily forward. You can see how important it is to try to correct these problems as they arise before they become more seriously detrimental to your own well being. Since I have many different clients with various shoulder issues, I have decided to select just one exercise that can be used to strengthen and lengthen the shoulder area for most everyone. Exercise: Rowing for stability-- this exercise can be done a few ways, but I'm going to describe to you the most basic way without the use of props or any weights. Begin by opening your feet at a hips distance and bend the knees into a mini squat with the knees over the middle toes facing straight in front of you. Pull the belly button in and take a breath, raising your arms in line with your chest, fingers pointing forward. As you exhale your breath, bend your elbows wide and pull your hands into your chest while squeezing your shoulder blades together. This creates a chest opening and firing of your scapular muscles. Remember, try to keep the tops of the shoulders, the upper trapezius muscles engaging down your back...it is easy to elevate them, but then this defeats the whole purpose of the exercise. Repeat this 10 times for 3 sets, resting in between. If you have balance issues, you can put your back against a wall and create the same movement and also feel the shoulder blades against the wall. If this is easy for you, try adding 2 or 3 pound dumbbells in each hand. This exercise will not only help to stabilize and strengthen your shoulders, but will also increase their flexibility and mobility. Remember to pull the belly button in as you execute the pulling movement to initiate the movement with your core! The next time you are driving or texting, I hope you'll think of this exercise and maybe you'll sit a little taller and have awareness to pull your head up and your shoulders back! Don't stop moving, ever, Ginger Happy Thursday to you all!
Today I selected the subject of the kinetic chain because last week I spoke to a number of my clients about its importance as well as its uniqueness pertaining to each individual. What is the kinetic chain? Well, in simple terms it is "the relationship or connection between your nerves, muscles and bones" as defined by the National Academy of Sports Medicine. If you are out of alignment because of a scoliotic curve, an abdominal split, or virtually any type of injury be it knee, hip or ankle, your kinetic chain will most definitely be disrupted. This week I worked with someone who broke his wrist. Not only does his wrist feel uncomfortable, he is also twisting to one side to compensate for the injury. Two others with scoliotic curves in their spines are both suffering in varying degrees with bunions on one foot. One individual's S curve is actually creating a bunion while the other individual's bunion has already progressed into severe hip pain and IT Band issues. Working on correcting the alignment of the kinetic chain throughout the entire body can help these symptoms to lessen and sometimes, with patience, improve altogether without any invasive actions. For all 3 of these clients I choose to start from the top: typically the twist in their spine continues from head to toe, so I begin with proper head alignment over the shoulders. The shoulders are often crooked, or one is higher than the other because the muscles on the tops of the shoulders are overused on one side. The ribs can be twisted, causing one side of the ribcage to push forward. The hips can be elevated on one side and/or twisted, causing the hips and/or knees to be either too far inwardly rotated or externally rotated. Finally the feet can pronate, rolling in on the arches, or turned in or out depending on the person. It works best and is most effective to align the spine against a wall to check and correct these compensations. Here is a 3 exercise combo to help correct a twisted spine illustrated in the video below. Remember, if your spine is twisting toward the right, you want to perform an exercise twisting towards the left and vice versa. Keep in mind that one side needs lengthening while the other side needs strengthening, so performing a side bend with the right side and then twisting to the right using the left arm will help strengthen the left side of the spine. The balance on the left at the end of this exercise combo is for aligning the hips and strengthening the typically weaker stabilizing leg through the glutes and lengthening the hamstring. Lifting the right knee strengthens the lower abdominals on the right side. Don't forget the alignment of the feet and ankles. It's hard to believe that a little bunion can be made better by working on all of these various body parts, but hopefully you can see that with a little patience and persistence anyone can create strength and length in their body. You can also see my little imperfections in my body in this video if you watch closely... it's good to know, no one is perfect. :) Ginger As I awake to this glorious first day of 2016, I feel inspired to share my thoughts on creating successful, realistic goals that I can keep throughout this entire coming year….
Many of us feel motivated right in this first week of a new year to get organized about getting healthy and making all those fitness goals we felt we had no time for in the previous year. However, as the weeks continue, it is difficult to maintain our goals, perhaps because we begin with such gusto that we create some ideas that are a little bit superhuman. SO my motto this year is to take baby steps. I want to set attainable goals that I can carry through ALL THIS YEAR and I want to help you to do the same for yourself. For instance, if I haven't run even a quarter mile 4-5 days per week for the last several months and I suddenly decide that I should enter and run in the upcoming LA Marathon that is only a month away, that might be taking on too much too soon. I will most definitely burn out quickly and I might even create an injury because my body needs a longer time block for conditioning. I personally have new clients who are always coming into a new year with huge weight loss goals right out of the gate. Let's try this: Begin with the goal of getting into shape. Committing to an attainable goal of working out just 3 days per week, for one hour per day ALL YEAR LONG. The weight will come off naturally if you make the commitment to yourself to stick with this goal that you've set for yourself. Remember, slow and steady wins the race. I'm not saying that we shouldn't aim high, but rather take smaller steps so that we keep our goals in a place that they can actually be achieved. Just think if you commit to this one simple goal, that marathon could be something to add to the list of goals next year. Here's to the best year yet! -Ginger Daniels Hey! It's that time of year when the weather is cold and we all love to indulge in our favorite holiday treats! Here are 2 great ways to keep your core toned OR to begin toning your core! (SEE VIDEO BELOW) Option 1: SIDE PLANK --lie on your side with your forearm propped under you, elbow in line with your shoulder and draw your shoulder blades down your back. Stacking your hips, either keep your knees down and lift your hips, or if you are stronger, lengthen your legs and lift your knees and your hips….all of these body parts are stacked on top of one another. Using a weight or no weight at all, lift your top arm to the ceiling and while maintaing balance, imagine you are sewing your ribcage and your abdominals together. Then gently pull the weight or arm through the hole you have created between the floor and your body, returning your arm back over your shoulder. Repeat this at least 5-10 times and rest. Repeat for 3 sets. Make sure you do both sides! Option 2: BRIDGE --lie flat on your back, knees bent, hip distance apart, toes pointing forward. Relax your head and shoulder blades back onto the floor. Pull your belly button into your spine and gently tuck your pelvis towards the ceiling, isolating through the bottom of your vertebrae until you reach your personal maximum height of your bridge. Then hold it for one second, feeling you abdominals support you as well as your glutes, hamstrings and quadriceps. Then gently roll down through your spine the opposite way onto the floor, releasing your pelvis at the bottom. Repeat 5-10 times and rest. Repeat for 3 sets. THESE ARE GREAT CORE STRENGTHENERS/TONERS FOR ALL OF US AND WONDERFUL FOR WOMEN WHO HAVE RECENTLY GIVEN BIRTH AND HAVE BEEN CLEARED TO WORK OUT. THESE EXERCISES WILL ALSO HELP TO CORRECT ANY ABDOMINAL SPLIT THAT YOU MIGHT HAVE EXPERIENCED FROM GIVING BIRTH. Be well and Happiest of Holidays to you all!!! Ginger |
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