My trip was subsequently followed closely by the winter holidays with the customary gorging and sweets.  Okay, that sounds bad.  Actually I don’t gorge so badly, but I did partake in the festivities. Then, just as I was starting to recover my good eating habits in the new year, I’m struck by an emergency trip back to Taiwan to see my grandmother.  You see where this is going, right?

Fast forward to today.  Today, I am taking charge again.  Today, I am reducing my intake of sugars to natural fruits and sweeteners.  Today, I’m committing to eating closer to the earth (more natural, less processed foods). Today, I am setting the intention to eat well and eat often.

Really, there is no excuse for us not to treat our bodies well.  Though I imagine that I like it, feeding my body cookies, cakes, fries, ice cream, rich or greasy goodies just doesn’t do my body justice.  That craving that I feel, it’s an addiction; the only way my body knows to get the nutrition it wants.  Well, no more.  Good, clean fuel is what I am putting into my body from today forward and it will taste more delicious than I ever imagined.  I promise.

Today’s food log:

Breakfasat: 2 eggs, 2 slices of toast, morning tea

Mid-morning snack:  Sliced strawberries, blueberries with a couple tablespoons of flaxseed powder and 3 tablespoons of vanilla yogurt.

Lunch: Left over quinoa with shrimp.

Afternoon snack: oops.

Dinner: Mahi mahi with side salad of: flava beans, tomato, carrots, beets in balsamic.

As an athlete, someone has probably suggested making massage and bodywork a regular part of your training program.  It seems intuitive that massaging overworked, over-trained muscles is great for the body while also improving your overall sense of well-being. Regular use of massage therapy has a number of benefits including injury prevention, improved circulation, relaxing tight muscle groups among many others. But although massage therapy definitely has great benefits for active people, if you are not familiar with the variety of bodywork options available, you may be missing out on the big results that massage and bodywork can provide.

Before you look for a therapist
Before you start looking around for a therapist, take some time to consider your goals and the results you want to see from your sessions.  This will define the type of therapist you are looking for as well as the type of bodywork you are looking for.  Remember, if you are serious about incorporating massage and bodywork into your training program, you are looking for a partner that will help enhance your performance, not just a “fluff and buff” service that sends you on your way after a session.  So, it serves to take some time.  Work with your coach or trainer to determine what you need:

1. Do you have specific, recurring issues or injuries that you would like to address?
2. Do you have an upcoming event, or have you just finished an event?
3. Do you want to address the entire body, or only specific areas?
4. Do you want to incorporate stretching?

Types of Bodywork
How do you know if you want a Swedish, deep tissue, sports massage, active release, trigger point therapy or maybe something more exotic sounding like Thai massage or Ashiatsu? Once you have a clear understanding of your goals, it will be easier to identify the styles of bodywork that are right for you. Remember, you don’t need to receive the same style of bodywork each time.  Choose a few that work well into your training program and select a session and therapist based on your needs and goals.

There are a multitude of massage services available and each one has great therapeutic benefits. Here are some of the major ones that can yield especially good results for athletes:

Swedish massage - By far the most popular treatment, Swedish massage is a mainstay in every massage establishment. Considered a light to medium pressure massage, Swedish is characterized by long, gliding strokes as well as kneading movements. Some people may feel that it is less effective than its more notorious counterpart, the deep tissue. Swedish massage, however, serves as the foundation of most western massage techniques, and when done well, produces extraordinary results without over fatiguing muscle tissue.  This is a great massage to receive as a pre- and post event treatment as it can calm pre-event jitters and improve post event recovery.

Deep tissue - The main function of deep tissue massage is to address the deeper muscle layers and structures of the body. Often this requires heavier pressure than experienced in a Swedish massage, but not necessarily, depending upon body part.  Deep tissue can work wonders on specific areas of muscle tension, but most people do not need a full-body deep tissue service.  Some people prefer to book a “deep tissue” massage over a Swedish because their overall musculature tends to be firmer, and thus more challenging for some therapists to engage effectively in a Swedish massage.

Sports massage - Sports massage includes a hodge podge of techniques and styles to address the specific needs of an athlete throughout training, as well as pre- and post event. Typically, sports massage is a directed combination of Swedish and deep tissue techniques, but often includes stretching and trigger point therapy among others.

Trigger Point Therapy - Trigger points are very localized, contracted fibers in muscle tissue that seem especially sensitive or tender. Often these areas result in referred muscle tension, nerve pain and reduced range of motion. Once the region is released with sustained pressure, blood flows through the fibers more freely and referred pain in other areas diminishes. Trigger point therapy can be a dedicated session, or included as part of a deep tissue or sports massage.

Thai Massage - From the eastern traditions this style of bodywork is normally performed on a padded mat or table with the client fully clothed. Many people find Thai massage to be a more dynamic style of bodywork that includes compression, acupressure, joint stabilization and deep yoga style stretching. Thai massage is a fantastic service for people who need some extra attention with flexibility and stretching.

Ashiatsu - For the people who simply enjoy deeper pressure work, Ashiatsu definitely delivers.  Utilizing creams and oils, stokes are Swedish in nature, but performed with the broad surface of the therapist’s feet.  At no point should the therapist be “walking” on the client.  Like deep tissue, this service is another great one for individuals with firmer, more contracted muscle tissue.

Active Release Technique (ART) - If you are experiencing recurring issues that training, stretching or massage therapy isn’t improving, it may be time to consult with an ART specialist.  ART, although not massage, is a soft tissue technique directed at specific muscle tissue to address buildup of adhesion and dense scar tissue that may be inhibiting muscle function, reducing range of motion, or causing nerve impingement or pain.

Finding a Therapist
So, now you are armed with a basic knowledge of different bodywork styles and you know what kind of results you are looking for.  The next step is to find the right therapist(s) to work with.  If you don’t know anyone, this can seem like a daunting task, but it doesn’t have to be.  Ask for referrals from trainers and fellow athletes - the people who want and need the types of bodywork you are looking for.  Ask them why they like a particular therapist and what they think the therapist’s strengths are.

Whether you find a therapist by referral or through other means, when you call to inquire about a booking, it’s completely reasonable to ask to interview the therapist directly.  Ask them what background and skills they bring to the table and how they would address your particular needs.  Remember that you are looking for someone(s) to work with you as a part of your long term training program. You may be inclined to interview several people and even sample their work.  It’s worth the initial investment to find the right therapist that will help you succeed and perform better.

I just finished my first group ride this morning with a great group of folks.  The abilities levels ran the spectrum and I was somewhere in the middle, which was cool with me.  But even if I were in the back, it would be okay also.  Here’s the deal:  I had the opportunity to listen to various conversation as I was riding and lots of what I heard was about “not wanting to be last” or “how come I can’t seem to go faster” or “Sorry, I’m just slow”, etc.  So, I was thinking about how much most of us have learned to beat ourselves up with our internal talk when we don’t think we are going as fast as “we should” (ie. as fast as other folks in the group).  I’m guilty of all of these, by the way. [;)]

I say, let’s honor ourselves and our place, exactly where we happen to be today. Maybe you are just starting out with fitness activities, maybe you’re just thinking about it. Perhaps you are really active but not where you think you “should” be, or you don’t seem to be getting “there” fast enough.  There is no competition out there.  There is only us and our minds & thoughts.  Am I going to beat myself up because I can’t climb hills like Lance Armstrong? Heck no! The factors that make him an extraordinary rider are different than make me who I am.  You may say, well, THAT’s different.  I don’t think so.  The pieces fall together differently for every single one of us, whether that is a world class athlete like Lance, or just the person reaching the finish line a few feet in front of me in my 1st 10k (;-P).  We just don’t need to make up stories or excuses about “why” we are not fast enough, strong enough, or anything enough.  We are exactly perfect where we are.  Let’s just enjoy our environment, our health, our friends - old and new, and the richness of activities around us.

Anyway, all that to say…[i]please[/i] be kind with yourselves next time you are out and about, whether it’s in fitness or any other area of your lives.  If you haven’t joined in one of our meetups yet, please consider it.  Don’t let the “I’m not fast enough, good enough, strong enough…” talk in your head stop you!! Replace it with “I’m getting stronger and stronger everyday!” or “This is getting easier and easier the more I do it.” The community here is fantastic and everyone is trying to get somewhere.  Let’s do it together and have some fun while we are at it. 

Enjoy today and this moment.

You might suggest that it’s simply psychological.  I’ve considered that myself.  So I experiment.  Baths alone are generally good for increasing circulation and relaxation.  Jacuzzis do the same,  with the additional benefit of soothing massaging jets.  What could be better?  Well, evidently for me, Epsom salts baths.

A Common Belief is that Epsom Salt are Good

Ask just about anyone and they will probably tell you that Epsom salt baths are good for you.  “It can detoxify and take away aches and pains.”  Got sore muscles?  “Try an Epsom salt bath.  You’ll feel better.”  It’s taken for granted that Epsom salt baths are beneficial but there is actually little scientific research to support this.  Most of the information out there is anecdotal at best.   I’ve heard suggestions that Epsom salt baths draw out toxins from the body and reduces muscle soreness.  My box of salts at home states that it’s “a soaking aid for minor sprains and bruises.”  But does this stuff really work, or is it all in our minds?  When I found myself suggesting Epsom salt baths to clients without really being able to tell them much about why it’s effective, I thought it was time to do some research.

Epsom Salt Industry Council

The first stop on the internet superhighway brought me to the Epsom Salt Industry Council (www.epsomsaltcouncil.org), where they readily list a slew of health benefits of Epsom salt.  Before I go any further, let’s admit that sorting through the mountain of information available on the internet can, at times, be challenging.  What material is individual rhetoric?  What is propaganda? And what is based on authentic research?  Consequently I started out very skeptical of this site.  After all, this is the Epsom Salt Industry Council.  The material was informative, but I was guarded.  They might be in this for more than just promoting public awareness.  Besides, I was looking for solid, definitive research.  I bookmarked their site and moved on.

Quack Busting

My next stop turned out to be one of those quack-buster websites with an article written by a fellow massage therapist insisting that there was no scientific evidence whatsoever supporting the benefits of Epsom salt baths; and in fact the skin is so impermeable as to allow very little water through, never mind substances like magnesium sulfates.  The writer was so adamant about his view that I honestly had to give this article some thought.  I don’t want to be so blinded by my own prejudices and beliefs to discount something only because it didn’t agree with me.  So I took inventory of what I know:  1.The skin is the largest organ in the body; 2. It is permeable through absorption - when we sweat during exercise, water and salts pass through the skin; 3. To date, there are several kinds of medications and therapy that involve the absorptive qualities of skin, like nicotine patches or even birth control.  So, by this logic, I chose to dismiss most of the information in the article as rhetoric.

More on Magnesium

As the search continued, I found more intriguing sites like the Magnesium Online Library (www.mgwater.com) which is a wealth of information with numerous articles and studies on the positive benefits of magnesium.  Magnesium, compared to magnesium sulfate (Epsom salts), has been extensively studied.  Most of the material doesn’t specifically speak to magnesium absorption through baths, but does discuss the role of magnesium in important cellular processes, stress reduction, several sports related issues among many other topics.  Another article I found also discussed the importance of balanced magnesium levels specifically in athletic performance.

Finally some documentation

The pieces were starting to come together.  After more search selections, I came back to the Epsom Salt Council that linked to a research project out of the University of Birmingham in the UK.  The study headed by Dr. Rosemary Waring showed an increase in blood magnesium and sulfate levels for about 24 hours after an Epsom salt bath.  Additional research with waterproof patches also resulted in increased magnesium and sulfate levels in the body.  This led researchers to conclude that both these minerals seem to penetrate the skin.

Conclusions

Armed with these resources, I thought it was a short leap to conclude that the reason Epsom salt baths work on many people is due to the magnesium and sulfate absorption across the skin.  Among other things, magnesium is crucial in the cellular process that aid in muscle recovery, reducing inflammation and muscle cramping.

We spend our entire lives in the meat suit known as our bodies.  We know the ins and outs of what works and what doesn’t.  We know what makes it feel good and strong, and what doesn’t.  When we work it hard, we pretty much know what to expect the next day.  At least, I do; and the times I’ve chosen to go for the bath, I usually feel a lot better than expected on the following day.  This doesn’t mean it will work the same for everyone or every situation.  Try it.  If it works for you, it can be another tool in your arsenal for training and recovery.  If it doesn’t, you will have taken the time for a relaxing bath.

Happy bathing!

Try this recipe at home

Want to try your own experiment?  The beauty of Epsom salt baths is that if you feel it works that’s great.  Add it to you arsenal of tools for athletic recovery.  If not, no harm done.  You’ll have taken some time to relax.  You can just toss 1-2 cups of Epsom Salt into your bath, or try the mix that follows.  I’ve thrown in a few additional items that are also nice for relaxation and recovery.

Draw a bath to a comfortable temperature that will also dissolve the salts and baking soda.  You’ll want to be in the bath at least 12 - 20 minutes.

1-2 cups Epsom salts

1 cups baking soda (as a skin conditioner)

10 drops lavender essential oil (for a relaxing scent)

You’ve probably seen it, and if you’ve seen it, you’ve definitely wondered about it.  You may have even Googled it.  It’s called Kinesio tape and it recently gained worldwide attention as the colorful tape seen on numerous athletes throughout the recent summer Olympics.  So, what is it and what can it do for you?

What is Kinesio Tape?

Kinesio tape was developed in the 1970s by Japanese born Doctor of Chiropractic, Dr. Kenzo Kase.  Distinguished from traditional athletic tape by its material, application and adhesive patterns, this therapeutic tape has both athletic and non-athletic benefits.

Kinesio tape is 100% cotton and designed to mimic the skin’s natural thickness and elasticity.  The heat activated acrylic backing of Kinesio tape is applied in a wave pattern, similar to fingerprints, which assists the tape in lifting the skin while also allowing for evaporation and moisture to pass through - even after showering or swimming, the tape and adhesive remain effective. For the wearer, these qualities reduce the sensations of actually feeling the tape on the body thereby allowing the tape to be worn for 3-5 days without irritation.

The most notable difference between Kinesio tape and traditional athletic tape is in the application.  Conventional tape is generally applied to restrict or reduce motion.  Kinesio tape, on the other hand, is applied along specific muscles to strengthen and support normal muscle function while still permitting full range of motion.

The method in which Kinesio tape is applied varies according muscle, injury, and need. Depending upon application method, the tape can inhibit muscle functions in over-used, over stretched or injured muscles; or assist muscle functions in chronically weak muscles. The unique qualities of Kinesio tape also make it useful for reducing pain and swelling while improving circulation and lymphatic flow.

What can Kinesio Tape do for you?

Essentially, Kinesio tape can be effective for nearly everyone with chronic or acute muscle conditions. Athletes will find it especially beneficial while training and during events since the supportive aspects of the tape do not restrict range of motion or movement. Post event, Kinesio tape may help reduce swelling and pain thus shortening recovery time.

The properties of Kinesio tape that make it useful for athletes also makes it just as useful in non-athletic applications. In addition to muscle support, the increased circulation and lymphatic flow resulting from Kinesio tape use is particularly helpful in reducing swelling and pain associated with repetitive stress injuries such as carpal tunnel and tendonitis, general knee pain, back pain, and plantar fasciitis among many others.

Although it can be used alone, the benefits of Kinesio tape are enhanced when combined with therapies such as massage, chiropractic, or physical therapy. To find a qualified practitioner, or to find out more about Kinesio tape, contact us at relax@bodyworklasavegas.com.

I was introduced to Kinesio Taping later the following day when the swelling had not reduced. Based on the unique qualities of the tape and the taping method, not only did I experience a reduction in the pain and swelling, it completely dissipated within 24 hours. I didn’t experience further pain or injury thereafter.

A miracle tape? Well, that’s up to the recipient to decide. What I know is that Kinesio Tape seemed to greatly reduce my healing time. This story really isn’t an isolated incident. I have applied Kinesio Tape several times since then and have repeatedly experienced great results. Although I’ve dabbled in it for years, it hasn’t been until this weekend this I have been able to take an official workshop to learn the details and intricacies of applying this tape.

Recent sporting events such as the Olympics, Superbowl, and other international events have put Kinesio Taping on center stage. It’s the pink, blue and black tape helping athletes support weak muscles or correct muscle dysfunctions to balance the body. Athletes are popularizing this therapeutic tape on the world stage, but statics show that only 25% of Kinesio Tape users are athletes. The rest are everyday folks with everyday issues like back pain, carpel tunnel, plantar fascitis, whiplash and more.

Wanna see if Kinesio Taping is right for you? Just email or call us.

“Tell me something wonderful” is a delightful way to start any conversation - with a friend or stranger. Frequently when you greet someone with “Hello. How are you?” most people’s thoughts go first to the things that most recently occupied their attention. Whether they considered that thing good or bad will likely determine their answer, even if it’s just in their inner thoughts. Have you ever noticed that many conversations turn into a competition for the title of “who’s got it worse off?” Conversations in that direction creates a downward spiral of feelings, emotions and stress.

Asking for someone to tell you something wonderful normally takes people just a little off guard. To answer this question, they have to shift gears from whatever track of thinking they were on to reach for something wonderful - something that feels good and gives them joy. This little reminder to recall something that feels good can shift our energy for an entire day, making the challenges we face seems a little smaller, and relieve a bit of inner tension and physical stress.

So, tell me something wonderful!

I remember a particular one of these “intrusions” from a few years ago. It was a horse that snuck up on me in the middle of a peaceful night. I was sleeping, of course. To make a long story short, I woke unexpectedly to distinct, sharp, involuntary spasms in the belly of my left calf muscle — the fabled “Charlie Horse.”

Keep in mind I’m a practicing massage therapist, and have been for many years now. So my first instinct was to reach down and grab the entire calf area and apply direct pressure, hoping in the process to prevent the muscles from continuing to spasm. No luck of course. A common instinct is to free up the muscle by contracting the whole muscle group, which in this case involved bending at the knee, but this didn’t help because it just gave the muscle more ‘rope’ to tangle up. Next attempt — straighten the leg. This is essentially stretching the muscle to prevent further contraction. Although there was some relief, the muscle continued to spasm and contract as if mocking my futile attempts to get out of pain quickly. Finally, in some groggy revelation, it dawned on me to actively contract my quadriceps while extending my leg straight, at the same time lifting my toes back toward my head. In a moment, I literally felt the cramped and spasmodic monster of a muscle melt back to normal. It was like the raging Incredible Hulk returning to a more calm and docile Bruce Banner.

What happened in the middle of my sleepy brilliance was to induce the principles of Reciprocal Inhibition. Commonly used in Sports Massage, Physical Therapy, and stretching routines — Reciprocal Inhibition is defined as a muscle’s automatic relaxation response to accommodate the contraction of its opposing muscle. Basically, in order for one muscle group to contract, it’s opposite or opposing muscles must relax. During my personal midnight case study, I had actively contracted the opposing muscle groups to the cramping calf muscles, or gastrocnemius. As I actively extended my leg, I engaged the quadriceps on the front of the leg, but also the tibialis anterior (the muscles beside the shins). In order for these muscles on the front of the leg to contract, the opposite muscles had to relax. No delay; it all happened simultaneously.

It’s normal for these involuntary muscle contractions known as cramps to relax after a minute or so, however, in the past I’ve often experienced a residual ache… like a little Post-it left by the cramp saying “I was here.” The icing on the cake with using the Reciprocal Inhibition technique was that there wasn’t any residual aching from the cramp. I experienced my cramp, relief, and back to peaceful sleep, all within a few minutes.

Literature on the subject does not conclude with any definitive causes as to the reason for muscle cramps. Factors that may contribute to cramping include dehydration, low levels of potassium, sodium, or magnesium; low carbohydrate levels, and tight muscles (i.e. poor circulation). Although most cramps resolve themselves, it’s important to pay attention to all of these factors for the sake of prevention. Not only are muscle cramps generally unpleasant to go through and interrupt your routine, but severe cramps can cause tears in the muscle fiber due to the strength of contraction.

I always believe that prevention is the best solution. In the coming summer months, make sure you stay properly hydrated – this means neither under, NOR over hydrated. Keep an eye on your electrolyte levels. Eat bananas. Take Epsom salt baths (for the magnesium absorption). Warm up and cool down properly. Learn the best stretches for your sport. And my favorite, get a massage from time to time to keep the blood and lymphatic system flowing well and to keep your muscles loose and pliable.

Broiled salmon and brussels sprouts

Today I was inspired to go to Trader Joe’s and buy lots of vegetables that I haven’t purchased in a long time - lots of foods that I enjoyed in the past, but haven’t been up for preparing recently. Tonight’s dinner was inspired by recipes in the book. I didn’t cook precisely according to the recommended instructions, but I did my best. Tonight’s dinner consisted of steamed Brussels Sprouts and Broiled Salmon.

Here are some tidbits of info you might not know about these foods:

• *Brussels Sprouts are rich in Vitamins C, A, E and K; and rich in phytonutrient antioxidants.
• *Slicing or chopping garlic and allowing it to sit for 5-10 minutes allows the health promoting allicin (the phytonutrient that adds to garlic’s health promoting benefits) to form.
• *Although salmon is generally a great source of omega 3 fatty acids, there is quite a difference between farm-raised and wild salmon. Wild salmon has 20% lower fat content, 20% higher protein content and 33% more omega-3 fatty acids than farm-raised salmon.

As I mentioned, it’s a big book, so we will likely see further blogs on it. If you’d like to take a look for yourself, look for “The World’s Healthiest Foods” by George Mateljan.