💥𝗧𝗵𝗲 𝘀𝗼𝗹𝘂𝘁𝗶𝗼𝗻 𝗶𝘀 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝗳𝗼𝗿 𝗲𝘃𝗲𝗿𝘆𝗼𝗻𝗲💥
With all the information out there it's hard to know what is best for you.
I struggle with this all the time. Especially with dietary information.
Everyone claims that they have the answer and that there is one right way to eat.
I really don't believe this to be true. I think we have seen through the history of people that a variety of diets can be effective.
There is also a lot of information that is conflicting in the health space. Medication versus surgery, stem cells, naturopathic medicine, chiropractic, acupuncture. Everyone claims to have the answers.
What I do know is that you have to try things to see what helps for you.
If you don't feel well take your health into your own control and try to make a change.
Start with the low hanging fruit. Eat less processed food, get your water and protein intake right, and exercise every day.
Don't get caught in the weeds right away. Once you master the basics then start to branch out.
If you don,t have the basics it will be hard for you to be successful.
Just over a year ago I was a trainer without a gym. It was a stumbling block, but definitely out of the blue and had the potential to be a major setback.
The people @theliftfactory opened their doors to me and took me in and I've been pedal to the metal ever since.
Now with a a constant mindset of GRIND HARDER and dedication to walk it like I talk it I've been nominated as a TOP TEN trainer in Las Vegas!! It's kinda cool to know people think that highly of me, but it's more important to me to thank you for trusting me to help you towards your fitness goals.
I will continue learning and growing as a trainer and give my best to helping each person that comes through the doors at the gym be better than they were before!!
• • • • •
📌Plantar fasciopathy (PF) is the most common cause of inferior heel pain and occurs in sedentary and active individuals. The pain most commonly occurs at the front of the heel where the plantar fascia (also PF) attaches to the heel bone (calcaneus).
✅Symptoms are typically sharp and present with initial standing in the morning, after prolonged standing or when returning to standing after being seated for some time. PF is more common in runners and overweight individuals and can be associated with other factors like arch type, lower quarter strength and overall ankle and foot mobility.
👉4 foot-focused drills that can help to reduce pain associated with PF:
1️⃣ Soft Tissue Mobilization: a ball can be used to help reduce sensitivity in the plantar fascia. Roll back and forth for 30-60 seconds.
2️⃣ PF and Gastrocnemius Stretch: this stretch places the toe in dorsiflexion and the knee in extension, which will put the plantar fascia and gastrocnemius muscle on stretch. Hold 20-30 seconds and repeat as needed.
3️⃣ PF and Soleus Stretch: this is the same as the last except the knee is flexed, which puts the gastroc on slack, targeting soleus and the plantar fascia.
4️⃣ PF Loading: this is the most important exercise for preventing recurrence. By placing the big toe in dorsiflexion, the plantar fascia is put on tension. A calf raise is performed, to further load the tissue. Over time, this exercise will increase the capacity of the PF and decrease the chance recurrence. Perform 3 sets of 8-12 slow repetitions every other day until pain resides.
📚Rathleff MS, et al. High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12-month follow-up. Scand J Med Sci Sports. 2015.
Here at @naples_strength we are just getting started.
We take pride in being well prepared.
We track our training and strive to improve.
We celebrate mini wins with each other.
We understand it’s a lifestyle.
Good job to everyone who ran in the marathon!🏅 Please remember to take your Recovery serious these next few days.✔️
It’s that time of year again where I want to do all the things outside. That means getting a little creative sometimes, but I enjoy it. I like testing my brain and creativity as much as my body. Here’s a core workout with a soccer ball and a lower body workout with a tire. What’s something or where’s somewhere that you want to see me tackle next?! I already have a park workout planned, so shoot me more ideas! How well are you able to adapt to workout anywhere or with anything?