Hi All, enjoy this prelude to the 7 Sins Which Slow Metabolism and Crush Performance!
What is Myofascial Stretching?
Fascia is the tough connective tissue that surrounds every cell of the body like a three dimensional spider web. Injury, trauma, inflammation and poor posture cause the fascia to shorten and tighten putting pressure on nerves, blood vessels, bones, organs and the brain. This can result in a variety of symptoms including pain, restriction of motion, structural misalignment, and impairing both daily function and athletic performance. Releasing the fascia is considered the missing component for problems regarding pain and discomfort.
While many therapies can help these conditions, only Fascial stretch therapy can completely treat inflexible fascia at the deepest level – your joint capsule. After your layers of fascia become more pliable (& hydrated) joint range of motion, muscle strength & flexibility immediately improves making it easier for you to train & maintain.
Some of the benefits of Myofascial Stretching include the following
- improved athletic performance
- increased body awareness and comfort
- increased flexibility, decreased stiffness
- decreased “wear and tear” on joints
- decreased risk of injury
- more comfortable, restful and restorative sleep
Fascia stretching can be used as an alternative to both yoga and massage.
About the Author:
Brian Molina has been a Strength Coach at Stark since 2010 and is a Certified Myofascial Stretching Therapist.
7 Sins Which Slow Metabolism & Crush Performance
Hi Everyone, this is an exciting topic, with way too much information for a single blog. So, this is simply an introduction. I hope you enjoy following along!
The 3 Components to Change
Guest Author: Kristina Kasper is a Fat Loss Specialist at STARK, has a B.S. in Psychology and Social Behavior from the University of California, Irvine, is a Certified Personal Trainer, is STARK certified, and a Poliquin Performance Coach Level 1
How To Accomplish Your New Year’s Resolutions
“Willpower”
Have you given up on your New Year’s resolutions yet? Is your willpower weak or MIA? I have good news- your will has no power of its own! How many times have you decided to make a change in your life, muster up your “willpower” only to find that your willpower is weak or missing? Your will actually has no power of its own, so it doesn’t just disappear when you are tempted to eat the bread from the bread basket or to stay in bed instead of going to the gym.
Failure to change is not a result of a weak will. According to James Bryan Smith, the will is the human capacity to choose, to make decisions (1). Should I go to the movies or should I stay home? Should I eat pancakes or eggs for breakfast? Ultimately we choose to go to the movies or eat eggs and our will is the hinge on which the decision hangs. A horse does not choose which direction to go, but goes wherever the rider directs it. The will does not actually do anything but respond to impulses just like the horse.
So how do we make changes if our will has no power? The three primary influences on the will, according to James Bryan Smith, are the mind, the body, and social context1. Change happens when the things that influence the will (the mind, the body, and social context) are modified. Are you ready for change, but can’t muster the “willpower” to do it? Don’t worry- your will can be influenced.
The Mind
The first step to change is to examine our beliefs. Do you believe that change is possible? If not, what are the narratives that you believe that are holding you back? Maybe you believe that “I will always be overweight,” or “I will never be able to change my eating habits,” or “I’m not a disciplined person, therefore I can’t change.” What is it that you believe about yourself that keeps you from changing? To change your beliefs, first eliminate the words “always” and “never” from your vocabulary (Kristina’s false narrative: I will always be a carboholic and therefore will never get below 10% body fat) . Secondly, replace your “always” and “never” narratives with a true statement about what is: “My eating habits are unhealthy,” or “I am not at a healthy weight.” (Kristina’s true statement: I LOVE carbohydrates!). Lastly, replace your “always” and “never” narratives with new narratives: “I can make healthy choices, or I can take one step today towards a healthier life.” (Kristina’s new narrative: I can modify my carbohydrate intake according to STARK nutrition protocols in order to reach my goal.)
The Body
Once you have replaced your false narratives you can start practicing your new beliefs. You are in charge of your body. It only goes where you will it to go, so will it to go to the gym, to the fresh food sections of your grocery store, to bed before 11 p.m.! Practice your new beliefs by getting on a regular exercise routine, stock your refrigerator with fresh, organic fruits and vegetables, grass fed meats, and organic chicken, ask for a supplement tray to increase your supplement intake, and trying to get at least 7 hours of sleep a night. Choose 1 thing you need to work on and practice, practice practice. Don’t be hard on yourself if you don’t do it perfectly. Remember, you don’t use the word “always” anymore!
The Social Context
The most important component to lasting change is to be in community with others who are like minded, who can spur you on, and encourage you. Surrounding yourself with people who have similar goals encourages us to stay the course. Tell your friends and family about the choices your making. Get on a regular and pre-planned exercise schedule with your trainer so that you exercise regularly and consistently. Schedule a remeasure every 4 weeks for accountability. Invite your friends to be part of the STARK family. The more people you have with you on your journey, the greater success you will have accomplishing your 2012 New Year’s resolutions.
Your will might not have any power, but you have the power to modify the things that influence your will! Happy New Year!
1 I have borrowed and modified James Bryan Smith’s concept that change happens through indirection from The Good and Beautiful God (Downers Grove : Intervarsity Press, 2009), pp. 22. The model is the same but has been modified to fit the topic of this article.
Want Results? Tell Others!
Here are some very simple tips to help you stick to your elusive fitness goals!
Got Milk?
Hi Everyone, a commonly asked question I get is this: “What about milk.” There are other options!
Will Power
Hi Everyone! Here’s a very simple tip on how to enhance what everyone wants more of: Will Power!
Three things I learned from Rob Rutkowski
1) The magnificent 7
2) The power of the 7-day detox
3) Doctors are not trained in how to take you off of your meds!
Let me explain. . . .
Did you need any more motivation to get healthy?
Hi everyone,
I came across an interesting study on how YOU impact the health of those around you just by being who and what you are….
