Workout Wednesday – Track Warm Up

As most of you already know, I am the head coach of a high school Track & Field team! Besides coaching specific events in the sport, I have also developed many off-season and pre-season training guides for athletes both in high school and beyond. Since indoor season has officially started and I am beginning to get my workouts together for the team, I wanted to share with you our typical team warm-up.

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My crazy girls and boys track team at districts 2015

This workout can be used as a warm-up to a more extensive running workout or it can be used as a quick cardio/strength work-out by itself as is or by adding on reps to the drills. It is best to do this workout outside, but you can do it inside a gym or long hallway (be careful of others and objects… I have tripped over a desk before while doing this workout indoors and it was not pretty).

Track & Field Team Warm-Up

Warm-Up:

  • Jog 2 laps around a track or infield (0.5 mile)
    • This should be at a comfortable pace approximately 50-60% of your fastest speed. If you are new to running feel free to take breaks to walk, but do not stop moving forward!

Dynamic Stretching:

  • 10 Leg Swings Forward & Backward (right & left legs)
    • Stand sideways next to a wall or fence and grab on for balance. Swing your right leg forwards and backwards 10x feeling a little stretch. Try to swing a bit higher each time. Switch legs and repeat.
  • 10 Leg Swings Side-to-side (right & left legs)
    • Stand facing a wall or fence and grab on for balance. Swing your right leg across and in front of your body and then out to the side 10x feeling a little stretch. Try to swing a bit higher each time. Switch legs and repeat.
  • 10 Arm Circles (forward & backward)
  • 10 Ankle Rolls (right & left, clockwise & counterclockwise)
    • Stand on one leg, place the toe of your other foot on the ground, and roll your ankle clockwise and counterclockwise 10x. Switch legs and repeat.

Dynamic Warm-Up:

Do each of these exercises twice about 20 meters or 60 feet for a warm-up. Increase the distance of each exercise or the reps for more of a workout. 

  • Toe Walks
    • Walk on your toes.
  • High Knee Run
    • Run with your knees reaching at least hip height. Try not to lean your chest back. Focus on being light and quick off your feet.
  • Heel Walks
    • Walk on your heels.
  • Butt Kick Run
    • Run with your knees reaching at least hip height, BUT this time tuck your feet under your body so they kick your bum. Focus again on being light and quick off your feet. 
  • Knee Pull to Chest
    • Walk forward and every few steps grab just below your knee and pull it toward your chest. Feel the stretch. These should be at a relaxed pace. 
  • Karaoke (right & left)
    • Like the grapevine you used to do in school. Side step, over, side step behind. Work on getting quicker and not moving your hips from side to side, this isn’t salsa people!
  • Walking Toe Touch
    • Walk forward and every few steps kick your leg up and ‘touch’ or attempt to your opposite hand to your foot. Feel the stretch. These should be at a relaxed pace. 
  • Cross Overs (right & left)
    • Same idea as the grapevine/karaoke, but there is NO BEHIND step. Just side step, cross over in front, side step, crossover in front, etc…
  • A Walks
  • A Skips
  • B Walks
  • B Skips


3 sets of 50 meter (150 feet) – Builders:

  • Start jogging slow & speed up gradually. You should end the 50 meters at almost your fastest speed. ***Slow down on your toes & gradually to avoid injury***

YOU DID IT!!!! Welcome to the track team!

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Make sure after every workout you take sufficient time to cool down (at least 10 minutes). Jog a little and then do some static standing/sitting stretches.

My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.
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Best part of coaching is seeing my athlete’s grow up, learn, and have success! Same goes for medicine 🙂

15 Minute Winter Workout

Don’t have enough time or energy to work out! Take just 15 minutes of your day today and add this workout to your routine. Small steps are the way to make conscious positive changes in our lives! In honor of the recent “Snowmageddon” in Portland, OR (it snowed 1-2 inches and iced over the next day), here is a 15 minute workout that can be completed in the warmness of your own home/apartment/cabin/etc…

Winter 15 Minute Workout

Legs-for-days

Cardio (5 minutes)

  • Run in place x 5 minutes

OR

  • Squat jumps (literally squat then jump) – 2 sets of 30 sec
  • Running High Knees – 2 sets of 30 secs
  • Single Leg Hops (in place) – 2 sets of 15 sec (right & left leg)
  • Running Butt Kicks – 2 sets of 30 sec
  • Jog in place – 1 minute (cool down)

Strength (5 minutes)

  • Lunges (hamstrings) – 2 sets of 15 reps (right & left leg)
  • Wall Sit (glutes, hamstrings, quadriceps) – 2 x 30 secs
  • Squats (glutes, hamstrings, quadriceps) – 2 sets of 30 reps
  • Heel Raises (calf muscles) – 4 sets of 15 reps
  • Toe Raises (shin muscles) – 4 sets of 15 reps

Core (5 minutes)

  • Plank (on elbows) – 2 x 30 secs
  • Hollow Body Hold (back/feet off the ground) – 2 x 30 secs
  • Superman Hold (on stomach w/chest & feet off ground) – 2 x 30 sec
  • Leg Lifts (lie on side, lift top leg) – 2 x 15 reps (right & left leg)
  • Reverse Leg Lifts (lie on side, lift bottom leg) – 2 x 15 reps (right & left leg)

Feel free to change up this workout as you see fit! Too easy, do it 2-3 times. Too difficult, break down the sets into smaller intervals or reps! Message me or comment for more tips on how to change it up!

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Winter break is long and gone (tear)… working on getting these muscles ready for track & field season

My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.

 

Everybody sits… but you should stand more

Everybody sits. We sit down and eat meals together, we sit down to have a talk, we sit to drive, we sit in cubicles to work, we sit while Netflix binging… You get the picture.

Everyone sits! Even doctors ;-) and doctors in training

Everyone sits! Even doctors 😉 and doctors in training

For 2016 I am challenging you to make some relatively simple lifestyle changes along with me to improve your overall health. The FIRST one I want to emphasize is standing more hours than sitting during the day. This sounds relatively simple and you may think that this is something you already do, but we all sit more than we think and it has very negative effects on our health overall.

A recent study showed that US adults on average sit approximately 15.5 waking hours a day (not including the time you are asleep)! That means if you sleep 7 hours a night and sit 15.5 hours a day, then you are only standing for 1.5 hours, YIKES! That same study found that sitting for more than 8 hours a day is associated with a whole host of negative health effects. Double Yikes!

So what really happens when we are sitting all day?

The Mayo Clinic states that increased sitting can lead to:

  • Increased weight and obesity
  • Increased risk of metabolic syndrome (a cluster of conditions including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels)
  • 91% increased risk of being diagnosed with type 2 diabetes mellitus
  • 14% increased risk of being diagnosed with and 18% increased risk of dying from heart disease
  • 13% increased risk of diagnosis of and 17% increased risk of dying from cancer specifically breast, colon, colorectal, endometrial, and ovarian
  • Shorter life span overall

To make matters even more scary, spending a few hours a week at the gym or working out does not seem to significantly offset the risk. It decreases it slightly, but not enough to justify those 15 hours sitting binge watching the last season of Pretty Little Liars or whatever your guilty pleasure show is.

Lastly, excessive sitting has also been linked to poor posture, decreased muscle tone, increased neck and back pain, decreased productivity at work, and decreased mood overall.

See more negative effects of too much sitting here!

Negative_Sitting

Now if you are the astute blog readers that I think you all are, you might be asking yourself, now Emma I cannot avoid sitting completely. I have to drive to work. I have a job that requires sitting. I am so tired at the end of the day, all I want to do is sit and watch my favorite show…

I am not suggesting that we eliminate sitting all together, but what I am suggesting is decreasing our sitting time to less than our standing time throughout the day. This requires a small amount of math, GASP, but I will give you the ‘equation.

(24 hrs – hrs of sleep at night) / 2 = goal # hrs you should stand

Example: (24 hrs – 7 hrs) / 2 = 17 / 2 = 8.5 hrs of standing per day!

 Why is standing so good?

When you stand, your body is engaging more muscles to keep you up right. This leads to increased calories being burned off, which means possible weight loss and increased energy for you. Muscle activity also triggers important cell process that breakdown fats and sugars. Overall, standing more means less stagnation and stalling of your bodies systems. Also, the more you stand, the more you decrease your risk of chronic diseases including diabetes, heart disease, and cancer.

How do we do it?

No goal or lifestyle change can be accomplished without steps to get there. If you are struggling to see how you will fit more standing into your life, here are some doable ideas:

At work:

  • Take a 1-3 minute break about every 30 minutes during the day to stand or move around
  • Set a timer on your computer or phone to remind you every hour that it’s time to step away from your desk and walk down the hall
  • Instead of emailing a co-worker, chat with them over a walk
  • Schedule walking meetings or try to stand up during phone calls and meetings
  • If you can, get a standing desk or one that can move up and down

At home:

  • Stand/Exercise while watching TV or at least during the commercials
  • Stand while talking on the phone or eating lunch

In general:

  • Start by setting small standing goals, like, I am going to stand for 4 hours a day, and work your way up to 8.5 hours
  • A good goal to work up to is cutting out 2-3 hours of sitting a day

However you choose to implement your goal, let’s work towards standing more than sitting throughout the day. Improve your life! Improve your health!

I have returned! As usual, let me know what you are interested in me writing about and I will work it in!

I have returned! As usual, let me know what you are interested in me writing about and I will work it in!

My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.

Core Challenge

This is going to be short and sweet because I am writing this while on a break from my shift in the emergency department.

The challenge for this month is along the lines of one of my track and field core workouts that I give my athletes to do! Let’s get those abs working people…

January 2016 core workout

Do 20 reps of the following exercises. Start with 1 set 3 times and work up to 3 sets 3+ times a week!

  • Regular crunches
  • Straight leg crunches (legs straight up towards the sky, reach up and try to touch your toes)
  • V-ups (lay on the ground with arms by your head, bring your arms to your toes by lifting your upper body and legs up at the same time, a.k.a. Make a V)
  • Side crunches (right and left)

By doing this once you will do 100 reps of core exercises. If you do 3, that is 300 reps! Core on my friends!

My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.

Happy New Year!

Happy New Year!

As promised here is my list of lifestyle changes that I will incorporate and discuss on my blog in 2016! Come on this journey with me and let’s make 2016 your most healthy and happy year yet!

Basic Lifestyle Change List 2016:

  • Sleep 7 hours per night
  • Stand more than sit throughout the day (if you sleep 7 hours a night, you are up for 17 hours, this means 8.5 hours of standing)
  • Eat 5 servings of fruits/veggies per day (no crazy diets, let’s do something we can accomplish)
  • Drink 64 oz of water a day
  • 5 minutes of mindful meditation or stress reduction activities at night
  • Supplement with good quality fish oil
  • Supplement with vitamin D (especially if you live in an are with decreased winter time sun)
  • Brush and floss teeth twice a day (kind of obvious, but people should be reminded why it is good for them)

Every month we will go in depth on 2 of these topics! These are basic lifestyle changes that mostly everyone should be able to make in their life. I will break it down giving you the reasons you should make this change and how to incorporate it into your life!

You can also except weekly fitness posts, a monthly menu decoder, and an herb of the month! Happy reading! Check back this next week for our first lifestyle change post and come back every Wednesday for a different work out or fitness exercise to add to your routine!

My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.

To Resolution or Not Resolution

If New Years Eve is a time for reflection, a time for fun, and a time to celebrate this past year of our lives, then New Years Day is a time for people to make changes or resolutions to make their next year the best yet!

While I am all about self improvement and becoming the best version of you… I am kind of anti-resolution (gasp)! Let me explain myself. I am anti-resolution, because I believe that if you are going to make positive and good changes in your life why don’t you just make a life style change. Life style changes are not resolutions. They are not things that you say you are going to do this year without following through. They are not too extreme, so that they are impossible to accomplish. Lastly, they are for LIFE… dun dun dun

As we welcome in 2016, my challenge to all of you is instead of coming up with a New Years resolution, commit yourself to a positive life style change!

Need help? Here are an example of a common resolution and a life style change that actually can be accomplished!

  1. I am going to lose weight this year! 

The most common resolution around! This vague resolution is negative for a lot of reasons. It does not specify how much weight is losing weight, so you never quite accomplish your goal. It also does not state how you are going to lose said weight. Try out one of these life style changes…

  1. I am going to eat my meals at the table not in my car.
  2. I am going to drink 64 oz of water a day.
  3. I am going to eat fruits and veggies with every meal
  4. I am going to eat fast food once a week (max)
  5. I am going to exercise for 20 minutes a day or 2 hours a week

Whatever the resolution, change it into a lifestyle change that #1 you can accomplish, #2 are willing to commit to forever, and #3 is clear and simple!

I will be back tomorrow with my lifestyle changes I am implementing this year over the next few months. We will focus on each one on my blog as I incorporate them into my life. Feel free to follow along this lifestyle change plan too!

That’s all for now folks! Have a safe and fun New Years Eve! See you in 2016! 🙂

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My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.