Hola y’all! I I gotta say a big bienvinedo and a muchas gracias for downloading another Healthy Movement….Podcast on your person. We’re the hitchin’ post with most for the working man’s wellness on the web and we’re keepin this fiesta floatin’ anyway can. That said, be sure to check out our blog for links to all of our wonderful sponsors who donate enough dinero to keep us on the air-o.
Like I said, I surely welcome y’all personally, and my nombre is El Hombre Shawn Staerker. I am a Certified Corrective Exercise Specialist and while I may not find my name amongst the A-list, it’ sure as hell ain’t on the shit list anymore.
I’ll hurry up and get to the part the wins awards and attract listeners…because y’all want him back week after week, he’s in studio holdin’ it down like Sherriff John Brown. I’m talking about the man with two “O’s” and two “T’s.” He’s my best homie , the black and white wonder, part of a planned litter, certainly not a blunder, and don’t ask me again, bitch please, you already know he’s my man Ott-o! He’s here all day since college football and rawhides are plentiful.
We’re stuffin’ 5 lbs of goodies into 3 lbs box again today, as we strive to give you everything y’all need to know to keep you working and well. I’m on fire today with some great advice on how to treat yourselves like an athlete. And, as always, the ever-popular meditation minute is blazin’ on twords the end of the show. We’ve even sprinkled in a little product review. Call it a gift idea for that working man on the go, with precious little time to heat and eat and good meal.
But, before we tear into that package like a fat kid and cake—this air time and cheap, even though I may be, we gotta’ pay down the local debt, so stand fast, we’ll get to it in a minute.
[Cabo’s Promo]
Treat Yourselves Like Athletes, Because You Are!!!
Like I said in the opening—this is a very important topic to me personally, and since I’m running this operation pretty well unchecked right now, call me the General Patton with the Voice of Satin, we’re gonna’ do exactly as I want! (Patton theme in background).You guys know I wouldn’t have it any other way! Control issues, much? Maybe, but then again, don’t all the great leaders?!? (great leader sound byte). Anywho. This is one of those few lessons which is just so much at the core of exercise and recreational sports, it should be taught in high school health classes or handed out in a pamphlet when we sign up for a gym. And it is this: if we train our bodies, in whatever physical fashion, or play a recreational sport more than 2 days a week, we are athletes. We participate in athletic events, we are therefore athletes. (Maybe that’s the kind of warp-tunnel thinking that has me sure that this show is on the verge of greatness…then again, isn’t it)? All asides aside, my point here is that we may not be athletes of Olympic or professional calibers, we are performing athletic movements of some kind, and the body is going to need some kind of additional care. We can hardly imagine a finely tuned sprinter like Veronica Campbell-Brown simply showing up, training and heading home. It’s not just ‘cause I know for a fact that she doesn’t, it just doesn’t follow good logic. Athletes make time for many other services, like massage and hot/cold therapies.
And therein lies my point with this whole thing: (sound byte “ well, we’re waiting…”), the notion that we can train, workout, play, whatever and not have our bodies react in some negative fashion as well as the POSITIVE results we seek is absurd. The human body is an incredible machine with an ability to adapt to many stressors, but it is not without fault. Injuries can occur for recreational athletes as with the pros. Anybody who’s got boat know this very basic tenet…if we use ‘em and don’t maintain ‘em, we ain’t gonna’ use em very long. And that’s a boat. Pretty sure the body has some more intricate engineering than your average 95 horse Johnson Ocean Pro.
So, let’s look at a few ways that we can treat ourselves like athletes and take those basic additional steps that will help us get to our goals a little safer and more effectively.
Overreach Around
Over training and over reaching.
And, no, this isn’t [valley girl voice] “like oh, mi god, I’m soooooo over training today,” this is more the physical and mental “exhaustion” that athletes will feel when they’ve just pushed it a little too hard.
Commonly, this condition is referred to as OTS, Over Training Syndrome. Although new a new term is gaining favor, and because everything has an acronym, that term is NFO—nonfunctional overreaching.
Don’t concern yourselves too much with the nuances, and basically, the only difference is the time it takes to recover. Overtraining takes weeks and sometimes months to fully return to normal performance. Over reaching has the same signs and symptoms, but normally takes 4-5 days on up to two weeks for recovery.
Some of the signs of overtraining and overreaching are excessive fatigue, an elevated resting heart rate (raise by more than 5 BPM), and soreness lasting more than 5 days. And, because overtraining has consequences beyond just physical, oftentimes people report increased agitation and anger when in an over trained state.
Perhaps the most important sign that accompanies all of these symptoms is that no gains are made. People who are overreaching or overtraining will plateau despite all of the intense effort being put forth.
Much of that plateau comes as a result of a stress hormone called cortisol, which is released by our bodies during times of stress. (Doesn’t matter what kind…stress is stress). Cortisol does all sorts of things which are counterproductive to athletes, including breaking down muscle tissue. So, for all you young fella’s out there who have plateaued and are working out non-stop trying to break through that wall, guess what…the more you workout…the more cortisol is released and the less chance you have of building a quality physique.
Cortisol also signals the body to store fat. Oh. Great. So, now we have a case of a hormone making us fatter whils’t at the same time eating our muscles. It’s like the physical version of getting dumber.
Oh, I also may have neglected to mention that normally people who have over trained have more trouble sleeping, despite feeling tired all the time. When our bodies can’t reach that Delta REM sleep, cortisol becomes more of a factor. Sigh.
And, here’s the real rub…all of this is generally preventable by following a periodized, or stepped, training program, working on different ways of exercising the body within your overall training regimen.
The treatment for overtraining/overreaching is simple: rest. [take it easy mang, quote]. If you think you have reached a plateau and are just spinning your wheels—put it in park for a few days. It will not only give the body a chance to rest, but, just as importantly, those days off will allow the mind to work on recovery, instead of triaging the constant barrage of exercise-stress related messages from your body.
Sore Winners…and Losers
Perhaps the clearest example of how recreational athletes are like their more finely-tuned brethren can be found in the muscle and joint soreness what affects all of us. Yep, like ol’ Stone Cold Steve Austin get a little banged up from hittin’ the ropes full-on, or Mike Trout beinga little sore after a night of covering endless real estate in center field, so too, do Kara’s shoulders get a little sore after a nice set of overhead presses. Or Miguel’s glutes after walking lunges.
These are just normal responses to the stresses athletic movements sometimes put on our bodies. Muscles tighten up when stressed and joints can undergo slight swelling, creating an abnormal discomfort. Does that mean we have something wrong? Generally, no. What is does mean is that we have a normal response to some athletic movement and are in need of some type of therapy.
What is the first thing we typically see athletes do before a game or event? They warm-up with some light active stretches. You know what they do in the locker room after the game? (Uh…yeah, I know…lots of things…most of which we’re not gonna get into…(sniff…Keith, Doc? Sniff…oh hey Straw…must be Mets’ locker room in the 80’s. Ah…there…we’re back). I’m mainly talking about the fact that they are stretching after a game, or having an Athletic Trainer stretch ‘em out. Why isn’t that something that we as recreational athletes have a go at, eh? Minus the trainer…or not, perhaps. But, these warm-up and cool down stretches aren’t damn rocket surgery and really require only a few minutes on either side of the main event.
In some cases, maybe muscle soreness lasts a few days, or things feel generally tight and out of the proper length. Most professional teams employ massage therapists on staff, as the practice of massage techniques has a number of restorative and helpful properties. It’s a good bet that if it works for the pros, it works for the schmoes. Try booking a session after a particularly intense bout of training and watch how your recovery and growth are aided. And truthfully, I’d recommend the Kobe beef treatment as often as possible. (beer crack sound, cow moo sound, ‘you want me jerk you off’)
Chill Out
Another way we can treat our sore bodies like athletes should is with a big ol’ bag of ice. Available $1.00 for 5 pounds at your local McDonald’s (one of the few times you’re likely to hear something from The Clown recommended on this here podcast), ice makes for the perfect non-prescription anti-inflammatory. Bag it up, put something between the frozen water and your affected area and enjoy the cooling, deflating relief of Nanook’s living room. Again, if we are talking me personally, I like to take that leftover ice from my McD’s trip and dump it into to a bucket of water, some rock salt, and a 6’er of Linenkugel’s Grapefruit Shandy. Chills nicely to around 31 degrees and usually speeds up the numbing process. Bottoms up my friends.
“Help! I Need Somebody!”
Once again taking our cues from the pro ranks—they tend to employ a wide spectrum of support staff, from Athletic Trainers to Sports Psychologists. Often times these professionals are able to offer the athletes something in the way of more specialized treatment methods not normally available. For instance, an Athletic Trainer can use Electro-stim techniques to help muscles recover from slight injuries like muscle strains. Similarly, Sports Psychologists are specially trained in spotting potential issues which can come along when training for your next goal. Remember earlier when I said that people who overtrain can become agitated and angry? Well, these are the folks who can give us some tools to deal with that situation.
Now, I can hear some of you grumbling in the background that professional athletes have these things are their disposal and even if they don’t get it for free, they damn sure make enough to cover the costs of all of these damn extra services. And I will grant you that these extra services can add up and they’re not always accessible to everyone. ( I can’t tell you the last time I treated myself to a massage), but I submit that these are all costs with associated training in some form and will usually save us money down the line by helping to prevent injury. It’s always down to a cost-benefit analysis, and whether we want the big bill at the end, or spring for a little preventative maintenance along the way.
So, again, go ahead, try it on…call yourselves “athletes,” ‘cause you have earned the term if you engage in athletic movements. But, if you do, then I urge you to treat yourselves to some of the remedies and preventative methods which are available to the amateur. Doing so will help over the long run of your training program.
Just don’t let that “athlete” thing inflate your heads too much, ‘lest you end up overextending yourselves on a new home while you’re awaiting that big contract.
[HM Promo—Outdoor Classes]
Product Review: Road Pro Portable Stove
Since the crazy Christmas gift season is almost here, and since I really don’t like last minute shopping in my later years, we’ve decided to feature a few helpful products here on the Podcast that we think might come in handy as a yuletide gift for your hard working man or woman.
I’m frequently confronted with clients who are on the go and feel like they are “forced’ to eat poorly due to the usually expensive and unhealthy options found when on the road. Well, with a little preparation and forethought, meals can be prepared in advance and heated up while on your service route.
Enter the Road Pro Portable Stove. Using 12v power and weighing in at a paultry 3.2 pounds this compact oven resembles on old timey workers lunchbox and heats up mainly precooked food to over 300 degrees in around 1 hour. That means you can plug it in to your vehicles cigarette lighter outlet and let your lunch simmer while you knock out a coupla’ deliveries, and by the time you’re ready for a steaming black beans and rice or hearty stew—boom! A meal like momma made. In fact, she did. That’s exactly what you’re reheating.
We found the stove to be light enough to schlep from the house to truck along with the endless amounts of other gear we’re carrying these days. It didn’t overheat or make the surrounding floor carpeting too hot in my truck either, yet the beef stroganoff inside was piping hot!! Although made in China, the construction looks pretty solid, and I suspect it’ll hold up as long as any other piece of imported gear. The disposable aluminum meatloaf pans that are sold along with the unit can get a little pricey if they’re a one-time used item. But are reasonably priced at around $4. Reusable glass Pyrex dishes are available, although, they will run about $80. That said, the entire kit (oven, pans and a 12V extension cord) can be picked up on Amazon for under $50.
All-in-all, I think The Road Pro Portable Stove can help shave your monthly mobile food budget while ensuring you have enough healthy calories to push that rig on down the road!
Stay with us as we put a few more bucks in the petty cash and then we’ll spark up some more conversation and the always enjoyable meditation minute.
[YobCo Promo]
Meditation Minute
Alright. Thanks for sticking around to what is arguably the most popular part of the show—after Otto, of course. I’m talking about our Meditation Minute. This week’s Med Min comes courtesy of our very own Magnum She-I, the PC Panda, fresh off the boat from Hawaii.
Panda: Along with Spam sandwiches Kona Brewing Company Beer, the Hawaiian islands are famous for a very classic sativa. It’s and oldie but goodie–Maui Waui. The beneficiary of rich volcanic soil, this sweet strain is all about creativity and drifting away on lazy tradewinds, while still giving ya’ enough to energy to get out and get surf Pipeline or Wiamea. Until next time, theis the PC Panda, reminding you to keep it classy and one puff per pass!
Me: Mahalo Panda, I’m gonna send this Meditation Minute out to our brave sailors of the USS Arizona, still manning their post, protecting us in spirit. Sail on fellas!!! Well, I think I hear a Castaway IPA and the longboard calling my name…here’s some Jack Johnson for your Meditation Minute…(bong hit)….exhale…surf’s up, dude!
[JJ—Rodeo Clowns]
Whew! Well, you know that they say…chicks dig the longboard! Always a good time listening to Jack Johnson; and while he may not be the first Hawiian people think of, he is one indeed.
So, allow me tap your high for just a hot second if I may, with all the nonsense going on right now, I think it’s a good time to remind folks that we at the Healthy Movement believe in “Peace through Wellness.” I believe it to mean that if we are happy and healthy with ourselves, we are probably better citizens at large. In the gym, steel doesn’t care if your black, white, brown, love a man or a woman, you’re still a human. And we’re all just humans in search of another Healthy Movement. (flush).
For now, I’m off to enjoy a little Seminole Football. A belated Happy Birthday to Coach Jimbo Fisher, by the way. Coach, dinner is on us. Just head on over to Cabo’s and tell Uncle Bobby we sent ya. Try everything. It’s all good.
Be sure to check us out on Facebook and Twitter. And at the original Healthy Movement Weblog, at www.thehealthymovement.net.
Thanks for joining in this weeks Healthy Movement…. Podcast. I’m Shawn Staerker, and I’m still trying shoot right down the centerline. Y’all keep it clean and cozy, and here’s hoping for plenty of healthy movements throughout the week.
