May 16

Postural Awareness Increases Productivity

The spinal cord is an elongation of our brain consisting of a series of hollow bones stacked on top of each other.  These bony structures are our vertebrae.    Spanning from the base of the skull down to the buttocks, each vertebra possesses a hollow cylinder-like interior meant to encase and protect the spinal cord.  Consisting of five main sections, the vertebrae have a unique stacking system that allows root nerves stemming from the spinal cord to travel out of facet joints to innervate various areas of the body.

The cervical section of the spine consists of seven vertebrae that start from the skull and travel down to the shoulders.  Granting the the ability to flex the cranium up and down, bend sides to side, glide forward and backward, and rotate left to right, the cervical vertebrae not only have unique functions that allow for coordinated movements of our head, but also feature spinal root nerves that innervate our neck, shoulder, and upper extremity motor nerves.  The thoracic spine has twelve vertebrae with attachment points to the rib cage.  The lumbar spine consists of five thick vertebrae.  The spinal root nerves stemming from the lumbar spine are responsible for innervation of the lower extremities including the hip, knee, and ankle joints.  Finally, we have the sacral and coccygeal vertebrae.  The sacrum consists of five fused vertebrae that make up a portion of the pelvis.  The coccyx consists of three to five vertebrae making our tailbone.

Similar to how Highway 29 transports people from Napa up to St. Helena so they can enjoy world-famous wineries and restaurants, the spinal cord transports critically important neuromuscular signals from the brain to organs.  In the case of neuromuscular signals, the organs that have connection points from the spinal roots nerves are our skeletal muscles present in our arms, core, and lower extremities.

A disruption to Napa Valley’s Highway 29 in the form of rush hour traffic or a detour caused by road work creates a slowing of cars and people heading to their destination.  The same concept of hindered electronic signals traveling from the brain, down the spinal cord, and to the body’s muscles occurs when there is a disturbance in one of the segments of the spine’s vertebrae.

Pinched nerves, bulging discs, or spinal compression fractures can significantly hinder our body’s ability to function.  These injuries are created when one of the vertebrae shifts out of alignment or is impacted by an acute injury in which the spine is damaged.  If a disc between one of the vertebrae is pushed out to the side of the spine, it can press on spinal root nerves that bud out of the spinal cord.   Compressed nerves create sensations of pain and slow the signal sent from the brain to the muscles that the spinal root nerve innervates.  This hindrance of nervous signals caused by a disruption of the spine is akin to the two-lane road of Highway 29 being condensed to one lane and having cars directed by traffic control workers.

One could imagine when maintenance work occurs on a small highway.  The result is a long, slow, and tedious car ride is at hand.  Obstructions to the spine and its root nerves aren’t much different.  Once a blockage occurs in the pathways responsible for transporting nervous signals from the brain, down the spinal cord, to a spinal root nerve, to a skeletal muscle, we can expect slower, weaker, and uncoordinated movements from our body.  Therefore, if optimal function of body movement and mitigating pain is a priority, the structural integrity and regular maintenance of our spine health can’t be overstated.

Strength and flexibility training to prevent injuries to optimize functionality and production is a key component of our lives.  A commonly understood concept to minimize injuries to the spine is to regularly conduct exercises two or three times per week.  However, let’s not forget a key factor of our days holding merit toward our spinal health:  posture.  Humans sit and stand in one position for prolonged periods.  A common injury that affects the integrity of our spine health is poor posture.   Leaning the head too far forward when looking at our monitors at work, peering down at our two-by-four inch phone fifty-something times per day, or hunching over our steering wheels while driving are common examples when our spine contorts in a candy cane-like shape.  Similar to our examples of Highway 29 being a straight shot from the south to the north end of the valley, one could imagine that if that straight line is hindered, people wouldn’t get to where they want to go in a desirable time frame.

We use a few simple cues to remind our personal training clients to practice optimal spinal posture.  While standing, envision your body from a lateral view.  Now, line your ears up in line with your armpits.  Follow by lining your hips underneath your armpits and bringing your knees and ankles underneath your hips.  If done correctly, you should be able to trace an imaginary straight line from your ears to your armpits, to your hips, down to your knees, to your ankles.  Once this tactic has been executed, a body with proper spinal alignment is usually produced that is free of suboptimal spinal curvatures that could cause impingements to our spinal root nerves.

Our spinal health is important to our everyday quality of life.  Practice optimal posture throughout the day to preserve the architecture of your spine and supercharge the performance, efficiency, and functionality of performance throughout your lifetime fitness journey.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.

May 08

Is There a Book that Tells you How to Get Old?

“I wish there was an instruction manual that told you how to get old,” expressed Selwyn as we enjoyed a cup of coffee and pastry outside of West Won Bakery.  After catching up after a few months of being too busy to meet up and conduct our usual friendly banter, something that came up with Selwin was that he was struggling with how the advancement of age had imposed challenges on his life.  Being thirty years older than me and venturing into his seventies, some of the stories he shared included searching for new hobbies, sharing experiences of pets and dear friends that had passed away, and waking up in the morning with a few new aches and pains in his joints.  As a forty-year-old man who is venturing into another decade of observing the evolution of society and seeing how my body and mind operate at a different rate than where I was in my twenties, I could relate to Selwin’s comments.  Even though my life has only seen a sliver of what Selwin had experienced in his ventures, I appreciated his comments on how the aging process offers new experiences to our psychological, emotional, and physical well-being.

Selwin shared that he was staying busy with his hobbies including gardening, reading books, and exercising.  He also mentioned that he had a little too much going on in his life as well.  New additions to his home, participating in a few side jobs, or clearing out time in his calendar to attend doctor and dentist appointments were just a few things that kept him busy to the point where managing these tasks might have felt to be a little too much.  He mentioned that shaving some of these tactics off so he wasn’t so busy was one of the best ways to ensure he didn’t get overwhelmed.  Selwin didn’t share with me directly how he began to have more on his plate that he could manage as he ventured into his seventies.  However, I had a feeling that his success in helping people, creating successful projects, and being proficient in his business endeavors created quite a task list of things to get accomplished.  As we shared funny stories of the past that made us laugh so hard our eyes watered, there were a few moments I noticed his capacity to tend to his usual task list became more work than pleasure.

Along with Selwin’s presence bringing joy to my day when we catch up and get coffee and pastries every few months, I always looked up to him as a mentor and teacher.  I feel these experiences I share with my friends, mentors, and professional accomplices offer invaluable lessons on “how to get old.”  For Selwin, he seemed to always have a sense of humor and a hobby, and he exercised regularly.

The trials of balancing financial logistics, experiencing someone’s end of life, or managing physical aches and pains from an age-related condition occur as we progress through each decade of our lives.  Wrinkles, arthritis, and observing other people’s struggles are close to inevitable experiences.  It’s relatively simple to notice this and shed light upon the challenges degenerative aspects of aging causes toward our productivity and fucntionality.  However, spending time on our hobbies, scheduling time to laugh with the people who energize us, and reserving a few hours throughout the week for exercise is more challenging than commenting on the fact that we’re getting old.

Is there a perfect book on “how to get old?”  There are plenty of worthwhile pieces of literature and research that support the optimal advancement of age.  However, we all have experiences that make us laugh until our sides ache, and tinkering on projects and hobbies that fascinate us is something almost all humans have.  Furthermore, taking the time out to set our phones aside for a brief period to give ourselves the gift of a leisurely walk, taking a fitness class with a friend, or following a home-based exercise program gives us time to focus on ourselves.  That brief period vacant of social media scrolling text messages, and having a phone more than three feet away from us creates a sense of peace so we can focus on the person we look at in the mirror every morning, ourselves.

Embrace aging with gusto by always having a hobby, find someone you can laugh and smile with, and reserve time throughout your week to exercise.  The advancement of age requires a list of logistics that can fill up the halls of the college library.  Don’t forget we all can laugh, stay interested, and exercise as life progresses through the years.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.

Apr 30

Get a Grip: Hand Strength

Forearms, wrists, fingers, and thumbs are features humans possess that separate us from the upper and lower classes of the animal kingdom.  Our ability to grab objects with our hands and manipulate them to produce an environment that benefits us goes hand in hand with the intricate features the human brain offers our everyday functionality.  Features as sophisticated as the finger placement a professional baseball player positions the thumb, index finger, and middle finger on a baseball before throwing a slider demonstrate one of the more advanced forms of athletic performance the hand offers.  As I sit in front of my monitor and type this article, my brain is producing multiple electrical currents that travel down my neurons and produce an intricate list of orders for my ten fingers to execute so I can type a sentence in less than five seconds.  Even seemingly basic functions of the hand such as turning door nobs, opening car doors, or utilizing the touch screen of our phones grant us the ability to function successfully and perform to the best of our ability in our society.

The hand is a structure attached to our body that offers us the ability to thrive throughout life.  However, if the abilities of our hands are temporarily removed or hindered due to injury, lack of strength, or degenerative joint conditions, we can see our world take an immediate halt.  Therefore, appreciating and shedding light on the well-being and performance optimization of the hands is a critically important component toward the productivity and quality of our lives.

Unless we’re an orthopedist surgeon, MRI technicians, or physical therapists who possess advanced anatomical knowledge of the bones, joints, muscles, tendons, and ligaments of the hand, understanding the layout and functions of the hand can be overwhelmingly convoluted.  However, there are a few simple features of the hands that aren’t too complicated to focus on to ensure our hands maintain proficient strength and dexterity and avoid pain from achy joints.

Starting from our fingers, each of the eight digits from our index finger to our pinky finger can bend, straighten, move from side to side laterally and medially, and rotate in small circles.  The thumb shares all of these features, but because of its ability to cross the palm and abduct fully to the outside of the hand, it has a more important function to our hand’s ability to manipulate objects in our environment that we grab onto.  Additionally, the wrist joint in which the hand connects to the ulna and radius bones of the forearm can flex, extend, move side to side, move in a circular motion, and rotate due to its attachment points of the arm.  Along with our brains, advanced neurological features, and bipedal walking ability, the combination of these functions are a few examples of how the human hand puts our species at the top of the food chain.  However, once these unique abilities of our hands are taken away due to an injury or hindered by pain caused by debilitating joint conditions, such as arthritis, the flow of our lives can be hindered until our hand performance returns to an optimal functional state.

Strength training for the hands is present in multiple functions.  The common resistance training method of using our hands to grab onto dumbbells, barbells, resistance training machine hands, TRX handles, or resistance bands offers beneficial adaptations to enhance the strength and function of the hands.  Additionally, participating in group fitness classes such as Pilates, Yoga, or group cycling classes requires the hands to perform exercises such as posting the hands into the ground while conducting a cat and cow tactic, holding the resistance handle of a reformer, or posting up while riding off the saddle in spin class at a local gym. Whether it be an exercise technique as advanced as a pull-up or as simple as a straight arm plank, strategically executing a safe and effective bout of resistance training has the potential to significantly enhance hand strength.

A technique we include in every warm-up portion at the beginning of our client’s personal training sessions includes an emphasis on the injury prevention of fingers, wrist, and forearm:

Finger Flexion and Extension: Start by extending your arms in front of you at about armpit level.  Straighten the fingers away from the body until a muscular sensation is experienced in the back of the hand, wrist, and forearms.  Reverse the motion by making a fist and squeezing with both hands until a muscular sensation is experienced in the forearms.  Repeat this movement on both hands at once for 5 to 10 repetitions.

Regularly adhering to a strength training session in the form of a gym visit, signing up for a small group fitness class, or attending personal training sessions provides beneficial practice to reinforce the strength of the hands and mitigate joint pain.  Reserve some time to focus on the performance and longevity of our hands so we are at the top of our game to live happy, healthy, and strong lives.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.

Apr 24

Benefits of Physical Balance and How to Improve it

Commonly defined as the even distribution of different elements in correct proportions, balance appears in various presentations throughout our everyday functions.  Whether it be juggling timelines of making deadlines as work, struggling to figure out where we’re going to be at what part of the day to attend meetings, or ensuring the digital numbers in our bank accounts line up with budgetary logistics, we regularly interact with the concept of balance.  As humans who walk and move through dynamic environments, physical balance is similarly important as balancing out our personal lives.  Optimal posture, dexterity, and efficient change of direction are just a few themes in which optimal balance is necessary to promote a productive day of movement.

Upright posture and alignment of our body contribute to the structural integrity of our torso, core, and lower extremities.  Inadequate conditioning of neck and upper shoulder muscles can cause the head to lean forward past the chest.  If the body has too much of an anterior lean when walking forward, the ability to pick up our feet decreases, the likelihood of dragging our feet increases, and the development of less efficient forward walking and running strides can be produced.  Therefore, the development of spinal alignment and core strength assist in the component of balance while walking, jogging, or running forward.

Regaining balance after the environment we walk, jog, or play sports is disrupted past a comfortable situation is critical for our well-being and safety through forward locomotion.  Some examples of a disruptive environment that might induce a presentation of imbalance can be as simple as stubbing one’s toes over a crack in the ground produced by a root bulging up from the earth creating an uneven sidewalk.  Another example might be an object close to shin level that can accidentally be struck, such as the side of a bed frame in the middle of the night during a late-night trip to the bathroom.  Random occurrences of striking one’s foot into an object appear at times over which we may not have control over.  However, optimal mastery of balance improves our ability to automatically adjust to obstacles that irregularly appear in our usual walking circumstances.  The ability to detect and correct a potentially threatening movement caused by an unexpected obstruction in our path throughout walking, running, or stepping up mitigates tripping, rolling an ankle, or falling.

The ability to avoid objects or events that could cause an injury can be avoided by our ability to change direction efficiently.  Examples of being required to change direction immediately include avoiding things coming in our direction that could collide with us and impose physical harm such as small animals, rolling balls, young children, and worse yet, automobiles when walking out in public.  Visits to a friend’s house in which a rambunctious young German shepherd lives who hasn’t yet mastered the ability to be polite to newcomers might feel the need to jump toward and greet the person coming through the door.  If that individual isn’t prepared, then the dog, who has the best intentions to greet you in its way of expressing happiness and joy, can knock that person to the ground and seriously injure that person.  However, mastering the ability to detect objects that are traveling in a straight line toward an individual, immediately assessing the severity of the situation, and dodging the exuberant canine can reduce the likelihood of a serious injury.  The ability to detect potential risks of people, animals, or other objects is an essential component of balance that supports our productivity by avoiding situations that might cause injury.

A productive method to improve balance that has proven successful with our personal training clients is to test their balance and discover where their imbalances are.  Once we discover a point of imbalance, we have a useful area to begin improving upon.  A beneficial and relatively safe initial exercise to improve balance is the isometric single-leg balance:

Isometric Single Leg Balance:    To perform the isometric single-leg balance, stand with both feet on the ground and toes facing forward.  While distributing your center of gravity toward one foot, gradually lift the opposite foot off the ground and hold it in an elevated position.  Hold this position for 10-30 seconds on both legs.  To modify this movement to be less aggressive, find a wall or object to hold onto, like a countertop or arm of a couch, and use that object to hold onto for support.

Along with improvements in strength and injury prevention, the theme of balance is a critically important category of exercise to focus on.  Ensuring to include a few balance-focused exercise activities in our exercise routine has the potential to help us live injury-free and productive lives.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.

Apr 17

Exercise Before Your Brain Turns On

Agendas in our lives require a substantial amount of bandwidth made up of our thoughts, feelings, and actions.  From waking up in the morning to making breakfast and getting spruced up for work, to figuring out what’s for dinner at the end of the day, we have many obligations that need to get done before the day ends.

Research supports regular exercise increases our mental bandwidth. For example, common recommendations from doctors encourage their patients to participate in regular physical activity and exercise to treat psychological distress, lack of sleep, or individuals experiencing challenges in lacking focus and concentration.  Without going into the beneficial physiological adaptations exercise introduces to improve a person’s life, recommendations from qualified health professionals are showing up in the form of encouraging the world to exercise more instead of treating symptoms with medication.  However, we run into a problem with exercise:  adherence to exercise is physically challenging and it takes time.

Paving out time to get to the gym and investing sixty minutes in conducting cardiovascular exercise and resistance training poses its challenges.  First off, we have to think about the fifteen to thirty minutes it takes to get to the gym, find a parking spot during peak hours, and check into the gym.  Next, it takes about forty-five to sixty minutes to navigate through the gym to find the equipment that best suits our needs such as resistance training, treadmills, stationary bikes, or ellipticals.  After maneuvering past other gym goers, sharing equipment, and making the most of your time at the gym, it’s time to find our car in a crowded parking lot, head home, take a shower, and prepare for dinner.  This accounts for about two-to-three hours invested out of a normal day to allocate toward exercise.  For humans who already have an agenda full of eight to ten hours of work, answering emails and voicemails, or making a trip to the store to acquire groceries for the week, fitting a few extra hours throughout the day for a gym visit can become a thorn in the side.

A few solutions we’ve heard from our personal training clients that help them avoid the day getting away from them and gym visits developing into a nuisance is finding time throughout the day they can exercise first before their “brain turns on.”  One of the most powerful solutions offered to exercise participants who regularly participate in small group fitness classes such as Yoga, Pilates, or cycling is that those sessions are planned out.  Once there is a class established and paid for, and a spot is reserved at class time, an obligation to participate in that class becomes a priority.  Furthermore, signing up for a personal training session with a coach at an established time introduces a sense of accountability on both ends.  Once a personal training session has been reserved and both parties agree to meet and focus on exercise instruction for that period, the inhibitory effects of work, family obligations, and other busy agenda items become less of a hindrance to attending an exercise session.

If signing up for fitness classes or sessions with a personal trainer isn’t a good fit, exercising before the day’s tasks begin is another useful tactic.  In other words, set aside time before work begins, before your kids wake up for school, or before you have a lunch date with a friend.  By frontloading the day with exercise, we can avoid the laborious effects of slogging through the later portions of the day to get to the gym and grind through a training session.

The benefits of adhering to regular physical activity and routine exercise aid, and have the potential to supersede the quick-fix tools of medications that treat metabolic diseases and certain illnesses.  We know that taking a pill is far easier than devoting time to exercise.  At the same, we know that a body in motion stays in motion.  By making time to exercise before our “brains turn on,” we can increase our bandwidth to support our mission to live happy, healthy, and strong lives.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.

Apr 11

Strong Hips Makes for a Strong Life

“You know my hips don’t lie” is one of Shakira’s most recognized lyrics in her iconic song written in the early 2000s, “Hips Don’t Lie.”  Shakira is known for her elite demonstration of moving her hips in an athletic display of artistic Latin dance.  Not only are Shakira’s performances and music videos an example of how powerful hips can blow people’s minds when she performs, but I like to think the glowing smile she emits and the upbeat energy she creates throughout her performances shows that moving your hips brings about positive energy and happiness in our lives.

As an enthusiast of physical activity and a life-long nerd who has made the study of exercise physiology my life’s work, I appreciate how strong, mobile, and healthy hips aid in our everyday productivity and functionality.  Located smack-dab in the middle of our body is our lumbopelvic hip complex, also known as the LPHC.  This sophisticated term indicates the area in which our lumbar spine, pelvis, and hips connect.

It’s worthwhile to appreciate the intricacies the LPHC offers to our everyday lives.   The muscles surrounding the border of the posterior aspect of the lumbar spine act as a support mechanism to keep the lumbar spine upright throughout standing and sitting up from lying down positions.  The lumbar spine connects to the sacrum, which is the triangular bones consisting of five fused sacral vertebrae that connect the spine to the pelvic girdle.  The holster-like pelvis is responsible for encasing the lower portion of organs and has muscular attachment points to our abdominals, obliques, muscles of the posterior lower back, and an array of hip flexors, extensors, adductors, abductors, and rotational muscles.  Traveling further down past the pelvis, we have our hips, which are comprised of the top portion of the femur inserted into the hip socket.

The importance to the structural integrity of the LPHC can’t be overstated.  A disruption to the bones, ligaments, tendons, muscles, or nerves involved in powering this area to move correctly has the potential to significantly hinder the everyday functionality of a human’s life.  As a preparatory routine before training sessions and a measure to decrease likelihood of injury, A few movements we perform with our personal training clients that focus on strengthening the LPHC are the pendulum stretch and “Hula Hoop” stretch:

Hula Hoop” Stretch:  To perform the “hula hoop” stretch, start by placing your hand on the crests of your hips.  Rotate your hips in a circular motion.   Reverse the motion by rotating your hips in the opposite direction.  You should feel a stretch in the front and back portions of your hips as well as the lower back.  Repeat this movement for five to 10 repetitions.

“Pendulum” Stretch:  To perform the “Pendulum” stretch, start by finding a stable surface to lean forward and place your hands on, such as a wall or post.   Bring an extended leg slightly in front of your body with your toe pointed forward.  Gently swing your leg to the inside of your body and then again to the outside of your body.  You should experience a slight stretching sensation in your inner thigh region.  Repeat this movement for five to 10 repetitions on both legs.

               Shakira’s hips move in a sophisticated array of harmonious muscular contractions that make up the artwork of her masterfully crafted dancing performances.  Referencing Shakira’s LPHC movements, we can understand how a conditioned, mobile, and strong group of muscles comprising this joint can grant us enhanced abilities to move in a less restricted manner.  Perhaps our goals aren’t the same as Shakira’s when it comes to performing and singing in front of a crowd of fifty thousand people in a packed amphitheater in Brazil.  However, if we focus on the health and optimal function of the lumbopelvic hip complex, we can enhance our ability to move in a less restricted manner and be in less pain.  strong hips “don’t lie” when it comes to living a happy, healthy, and productive life.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.

Apr 05

Fitting Enough Protein in your Diet

Building strength, reinforcing the structural integrity of connective tissue holding our bones together at the joints, or improving human performance in our everyday quality of life are just a few goals commonly sought out by individuals investing their time and energy into a dedicated fitness program.  A widely understood concept in today’s knowledge base of fitness is that exercising in a resistance training-based program breaks down muscle.  After a delayed onset muscle soreness graces us with its presence for a few days, the commonly understood perception is that the muscles rebuild to become bigger and stronger.  This equation of imposing exercise-induced stress to a group of muscles to cause muscular damage to the site of mechanical stress and regenerating the broken down muscle fibers is a practice that is taught by the majority of fitness professionals, can be read in online articles, and seen on social media feeds.

Developing lean muscle mass contributes to improving quality of life in many ways.  Understanding a step further past conducting resistance training and allowing muscles to repair faster and stronger can create opportunities for advancements in developing increased lean muscle concentration.  A missing link that is commonly overlooked is understanding how increased protein intake in a daily diet can create a greater opportunity to develop increased lean muscle mass throughout the body.

Skeletal muscle is a connective tissue comprising the mechanical engines that move our bodies’ bones.  For example, the bicep muscle moves the forearm closer to the shoulder when bringing our coffee cups closer to our faces.  Another example is how the hamstrings and glutes pull the leg backward when we are walking.  Furthermore, the abdominal and core muscles around our spine hold our torso upright when standing, sitting, and walking.  These examples of muscles are called skeletal muscles because they move the intricately engineered skeleton we depend on throughout our lives.  Along with many other critically important skeletal muscles that produce everyday life movements, the majority of the material that makes up skeletal muscles is protein.

As skeletal muscles are stressed and broken down throughout resistance training, the body’s natural response is to heal that damaged site of muscle.  Similar to how a scrape on the back of a hand left by brushing up against a rose bush produces a scab that heals over a few days, skeletal muscle heals in actions similar to how skin heals progressively over a few days.  Following a bout of exertive exercise, muscles develop microscopic tears within the architecture of proteins that make up the landscape of the muscle.  To resynthesize the damaged sites of the muscle, the muscle grabs onto free-floating protein and amino acids present in the bloodstream and bonds them to the site where microtears occurred, making the site repaired and slightly stronger to be able to withstand future stress imposed upon this muscle site during exercise sessions.

The protein present in our blood acting as essential repair items for creating bigger stronger muscles in this process of skeletal muscle resynthesis is gathered through the protein-rich foods ingested from our diet.  A few foods comprised of substantial protein sources are nuts, meats, beans, eggs, and dairy products.  An increased number of proteins that are tasty, enjoyable to eat, sit well on the stomach, and avoid allergies increases the potential to develop increased lean muscle mass.  Protein supplements in the form of the classic protein powder put in a protein shaker or blender, and then consumed as a drink are optimal sources of protein.  However, if we don’t have a solid foundation of protein present in the meals throughout our day, the overall amount of protein consumed in a day can fall below the amount of protein necessary to support lean muscle building during a consistent exercise program.

A tactic we recommend to our personal training clients during our nutritional consultations is to focus on ensuring to consume at least one handful amount of protein as a priority in every meal.  An example could be to include an egg or two in addition to the bowl of oatmeal we enjoy for breakfast.  Or, for lunch, perhaps make sure a handful size of chicken is present in our lunch dishes before consuming the rice, pasta, or bread that might be present on the table.  Additionally, when hunger strikes throughout the day, instead of reaching for a handful of popcorn or chips, maybe a handful of raw unsalted nuts could provide a higher density of protein than filling up on carbohydrates and sugars when cravings arise.  Simple tactics such as prioritizing dietary protein first in each meal have the potential to create a favorable environment for muscles to increase their muscular size and reinforce the intricate cellular engineering within the muscle to enhance strength, reinforce the connective tissue to avoid injury, and ultimately live happier, healthier and stronger lives.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.

Mar 28

Sciatica: What a Pain in the Butt

The trials and tribulations of every day life present themselves in various ways from the moment we wake up to that restful point in the day when we close our eyes for a good night’s sleep.  Getting to work on time, ensuring the kids have enough money for lunch at school, or completing the latest “do it yourself” in your home are just a few examples of things we need to keep track of, or else we can get set back in our productivity.  Some would say keeping tabs on daily tasks can be a true “pain in the butt.”

Maintaining balance in family, professional, and lifestyle logistics requires reorienting and juggling to set an efficient flow of productivity.  However, let’s not forget about the aspects of life that are literally and physically a pain in the butt.  For the people who have dealt with lower back pain that has transferred into pain tracing down the back of the hip to the heal, this symptom of searing, sharp, “nervy” pain can reach the top of the totem pole in everyday life challenges.  This pain originating in the buttock radiating to the back and lower extremities is sciatica.  It is truly a pain in the butt.

Symptoms of sciatica present themselves when a sharp, searing, pinching pain is detected in the center of the butt cheek.  Sitting, standing, or walking can produce sciatic symptoms that can last five minutes to a few hours.  Unfortunately, sciatica can linger for a long period of weeks to months in a chronic presentation of pain that not only causes physical impairments upon movement but can also impose psychological and emotional distress on individuals afflicted with sciatica.

Fortunately, symptoms of sciatica can be decreased and potentially resolved by practicing injury prevention and rehabilitation techniques.  To remedy this painful symptom, it’s beneficial to understand the origination of sciatica and why it can appear in our lives.

The sciatic nerve originates from the spinal root nerves budding out of the lumbar spine.   These nerves converge to form one single nerve that travels down the end of the lumbar spine and passes the sacrum.  After passing down the sacrum, this massive nerve travels underneath the gluteal muscles and the posterior aspect of the hip, down the back of the femur and tibia, and eventually ends at the heel.  The size of the sciatic nerve gives note to the various areas of the back of the leg it innervates.  One could imagine that compression applied to this nerve by either bones or muscles pushing over the top of it could introduce a sensation of pain.  Similar to the sensation of hitting the funny bone of the elbow when sharp pain is produced from percussive forces pounding on the nerve, the sciatic nerve shares similar qualities of pain production when it is compressed.

Compressive forces could come from the simple act of sitting on chairs that disrupt the landscape in which our sciatic nerve covers the gluteal region.  Hard-surfaced chairs or seats in our cars can press on the sciatic nerve, creating a sciatic-like symptom.  One of the most common culprits in our body that contributes to sciatica is the piriformis muscle.  Residing deep below the multiple layers of gluteal muscles, the piriformis is a significant rotational muscle of the hip that resides directly over the top of the sciatic nerve.  Akin to all skeletal muscles in the body, once the piriformis is overworked, it can get tight.  As the piriformis tightens up, it can push down on the sciatic nerve like a tight rubber band that has been wrapped around a finger one too many times.  Also referred to as piriformis syndrome, this compression of the piriformis is one of the most common causes of sciatica.

To alleviate sciatica, prioritizing the reconditioning of the piriformis can produce beneficial recovery outcomes.  Rehabbing a tight piriformis can be done through stretching and slow movement exercises to influence oxygenated blood flow to the strained site of the muscle to encourage recovery of the connective tissue residing around the piriformis.  By stretching the piriformis, less compression is imposed on the sciatic nerve.  And, by implementing rehabilitative movements to the piriformis, the architecture of the muscle can be structurally reinforced so it can endure the physical challenges of everyday life.

A simple and effective stretch we perform with our personal training clients is the supine knee tilt.  Performing just five to ten repetitions of this stretch in a slow and controlled manner can mobilize the lower back and hips to alleviate sciatic symptoms:

Knee Tilt Stretch:  Position yourself flat on your back on the ground with your arms extended and your knees bent.   Tilt your knees to one side of the body as far as you can while keeping your knees and ankles touching.  After a brief stretching sensation is experienced in the lower back and outer hip, alternate this motion to the other side.  Repeat this movement for five to 10 repetitions on both sides of the body.

Sciatica is a pain in the butt, literally and figuratively.   Emphasizing injury prevention and strength and conditioning to the core, lower back, and lower extremities can significantly decrease the likelihood of sciatica rearing its ugly face and help us live happier, stronger, and healthy lives.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.

Mar 23

New to Exercising, Shoulder Injury Prevention

The third month of the year is coming to an end.  For those of us who have embraced the tactic of consistently adhering to a new fitness routine and refining our health as a New Year resolution, the results of exercising regularly are probably starting to show.  Following ninety days of exercise one to three times per week usually creates adaptations for improved strength, cardiovascular health, and less stress in life.  If you’ve stuck with a New Year’s resolution of maintaining an exercise routine up to this point, give yourself a pat on the back.  Going from little to no organized exercise to paving time out of your week for a few days isn’t easy.

While beneficial adaptations to complying with a regular fitness routine occur after ninety days, some maintenance issues hindering future progress can occur at this point as well.  The excitement of feeling energized, shedding a few pounds, and being able to perform physical activities that were challenging before gaining this newfound status of being fit creates an eagerness to push ourselves a little harder in our exercise arenas.  Our bodies are malleable organisms that adapt to stresses imposed on us via skillfully designed exercise routines.  However, too much physical stress can cause injuries.  One injury in particular that seems to arise are shoulder injuries.

Shoulders supply us with the ability to use our hands to manipulate objects in front of our body, out to the side of our body, and reach for objects overhead.  Additionally, people enjoy engaging in recreational physical activities such as pickleball, tennis, bocce ball, golf, or throwing a frisbee or ball for their dogs.  Let’s not forget playing catch with our children as they enter their first year of tee ball.  For the first-time parents of five-year-olds looking to be the next Brandon Crawford, you’ll need a durable and capable arm to throw the baseball with your future professional athlete offspring.  These movements seem like common functions of everyday life.  However, once they are taken away due to an exercise-induced overuse injury, something as simple as putting a shirt on over your head can become agonizingly painful and debilitating.  Unfortunately, overuse injuries from performing too much exercise can produce shoulder movement impairments that can not only hinder our fitness progress but bring the everyday functionality of our shoulder to a screeching halt.

Shoulder injuries from participating in suboptimal exercise or overusing the shoulder joint throughout exercise aren’t uncommon symptoms for new exercise enthusiasts.  The good news is, most exercise-induced shoulder injuries are avoidable if the correct injury prevention measures are installed into an exercise program.

The various joints throughout the body are attached by muscles, tendons, and ligaments.  Additionally, synovial fluid is produced during movements to lubricate joints and allow for smoother gliding of the bones and cartilage as the bones move throughout the exercise.  Performing a movement preparation and injury prevention routine before entering an increased-intensity resistance training routine stimulates the joints to move in a more efficient state.  Conducting dynamic stretching and joint mobilization techniques before getting into the more challenging movements promotes oxygenated blood flow, synovial fluid, and neuromuscular signals to muscles surrounding the joints involved in exercise routines.

Here are a few examples of simple yet effective shoulder mobility exercises that don’t require any equipment that prepares shoulders for a strength training session:

Pronated Arm Crossing Stretch:  To perform the arm crossing stretch with palms facing down, start by lifting your arms to armpit level.  Rotate your palms downward perform a crossing motion across your chest and reverse the motion to abduct your arms away from the midline of your body.  Once you feel a slight stretch in the pecs, shoulders, and biceps, reverse the motion.  Repeat this stretch for five to 10 repetitions.

Forward and Backward Arm Circle Stretch:  To perform the arm circle stretch, start by lifting your arms to armpit level.  Make small circles with your arms toward the front of your body.  Increase the diameter of your arm circles to where you feel a little more stretch.  On the third progression, increase the diameter of your arm circles as wide as your range of motion allows and perform large arm circles.  You should feel a stretch in your shoulders and muscular sensation in your biceps and deltoids.   Once you complete three progressions of gradually increasing your arm circles from small, medium, to large, reverse the direction of your circles and perform the same sequence in the opposite direction.  Repeat each set of arm circles for five to 10 repetitions.

Along with a few other important joints of the body such as the back, hips, and knees, the shoulders serve important purposes in life.  Strengthening the shoulders is critically important to our success as humans in today’s society.  However, we can’t strengthen our shoulders if we’re injured.  Take some time before the more rigorous movements in your exercise routine to activate the shoulder joint to mitigate the likelihood of injury so we can exercise the upper body and garner the benefits of strength training for years to come.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.

Mar 13

Keep Moving During Plane Flights

A successful start to the new year has welcomed gyms with motivated individuals looking to achieve their fitness goals.  Entering the third month of the year is usually when results from our health and fitness efforts start to materialize.  New Year’s resolutions commonly include visions of weight loss, losing a few inches around the midsection, or getting out of the pre-diabetic category our doctors may have placed us in.  Decisions to hit the gym, a Yoga or Pilates class, or personal training sessions pay dividends to lean muscle mass composition, increased overall mood, and loss of fat mass.  If you’ve come this far and have been consistent from the beginning of the year until this point, you should feel proud of yourself.  Consistency and adherence to a fitness routine have challenges attached to them that might hinder our ability to comply to ensure we get our workouts in.

An obstacle present in many of the working classes’ lives affecting compliance with the discipline of maintaining a steady exercise program is commuting and traveling.  Sitting in a confined area with nothing to do except look forward and wait until the trip is over can wreak havoc on the body and mind, particularly when using an airplane as the transportation vessel of choice for business or family trips.

Airplane seats aren’t the most ergonomically sound sitting devices.  Restricted leg space, the decreased ability to recline the seat or adjust the seat height, and the challenge of getting up to walk around and revert the body to a standing position pose obstacles for our bodies to reside in an optimal position throughout airplane travel.  Following the trip of being packed in a metal tube like a can of sardines shooting through the sky to get to our desired destination can create physical challenges to our body, influencing resistance to move efficiently.  Additionally, the mind-numbing effects of watching movies or waiting until the flight is over during the plane ride can create a state of lethargy.  We may not want to move or think normally after an exhausting trip on an airplane because the body has been put through a mentally and physically stressful situation.

To counteract some of the potential threats like plane rides apply to our adherence to maintaining our physical activity and fitness levels, a few solutions to keep the body moving throughout the trip could include exercises you can perform in your seat to keep blood flow to essential parts of the body so we don’t just sit and marinate in a sedentary position the entire flight.  A few examples we recommend to our personal training clients who commute for work travel include exercises focusing on neck, shoulder, and hand movements since the requirements to move around are minimal:

  1. Side-to-Side Neck Stretch: Start by flexing the neck by bringing the ear to the shoulder until a brief stretching sensation is experienced in the side of the neck and upper shoulder. Once you feel a slight stretch, flex your neck in the other direction by bringing your ear to the other shoulder. Repeat this stretch for five to ten repetitions.
  2. Scapular Protraction and Retraction Stretch: While maintaining your elbows at a 90-degree angle and keeping your fingertips facing forward, glide your shoulder blades forward along your rib cage until you feel a stretch in the upper back and muscular sensation in your pectoral region.  Reverse the motion and glide your shoulder blades backward against your ribs.  You should feel a muscular sensation in the muscles surrounding your shoulder blades.   Repeat this movement for five to ten repetitions.
  3. Finger Flexion and Extension: Start by extending your arms in front of you at about armpit level.  Straighten the fingers away from the body until a muscular sensation is experienced in the back of the hand, wrist, and forearms.  Reverse the motion by making a fist and squeezing with both hands until a muscular sensation is experienced in the forearms.  Repeat this movement on both hands at once for five to ten repetitions.

These movements don’t have the same effect as a seventy-five minute professionally designed exercise session you get with your personal trainer or a class led by a skilled Yoga teacher.  However, these movements revert the repercussions of the restricted environment influencing lack of movement while enduring long plane flights.  The amount of blood flow, contraction of significant muscle groups surrounding important joints, and the production of excitatory hormones when stimulating muscles throughout a mundane and drawn-out setting can mitigate underuse injuries in sedentary environments such as long plane flights.  Additionally, if we can condition our mindset to gift ourselves the ability to grant our body some form of movement, albeit minimal compared to a concentrated exercise session, we can develop reflexive responses to produce critically essential movements that support our fitness goals in circumstances when we are posed with the challenge of being confined to tight quarters.

 

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.

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