So you ever go to workout but then hate it because you’re just. so. sore. from it? Like you almost felt better before working out than during or after. That’s not me, but I have tons of clients who say this, and today I’d like to tell you part of why this happens, along with why those of you who just feel stiff & old way sooner than you should feel that way, and what you can all do to make sure that you move better, feel better, and function better moving forward.

Here’s what’s going on inside all our bodies – we’ve got muscles all laying up against one another. Wrapped around all of it is tissue that is like plastic wrap, called fascia. When that fascia is functioning properly, it slides smoothly so that the muscles it’s encasing also slide smoothly. When that fascia is not taken care of, it gets sticky like honey that is dried to the table, and wah-la, Youv’e got fuzz. And it really does look like fuzz!

But it’s microscopic, so how can I say I’m able to see your fuzz? I can see your fuzz when you move with stiff movements, when you have aches & pains in your muscles, and sometimes even when you talk about your joint pain. The reason? Because when you have fuzz, your muscles cannot slide & move the way they are meant to – which means you don’t move with ease as you’re supposed to, you force your joints to grind and grate in a way they are not supposed to, and your muscles give you more pain as they are pulled and tugged by you but are surrounded by fascia that doesn’t move as well.

And the crazy thing is that this fuzz begins forming after just one nights’ sleep, so imagine just how fuzzy the body is of someone who has been sedentary for years, or who works a job where they sit hours and hours on end? Yeah, like Big Bear fuzzy – not good! So if this fuzz begins forming overnight when our muscles squish together while we lay in bed, how are we supposed to ever get ahead on the fuzz game?

Good news! It’s so simple! MOVE!! That’s the easiest thing you can do to remove the fuzz from your fascia. And this does not mean walking into Starbucks for your double skim latte vs. doing drive-through. It means moving – really moving! – every day. The standard for daily physical movement is 30 minutes, but if you need to change your body composition, that number bumps up to 60 minutes most days of the week.

And if you’re already working out? You need to remember this when you do that workout that makes you ‘ugh-so-sore’ and the thing that feels best to you is sitting because you just don’t know how your legs are going to lift up to get you to the gym. Staying sedentary in the days after a tough workout is going to only allow that fuzz to grow more, thus making the ‘I’m-walking-like-John-Wayne-because-I-did-bootcamp-yesterday” stick around longer because you’ve got sticky fascia & muscles!

There’s another important thing to do to get rid of the fuzz – and athletes & non-athletes like need to be doing it. Myofacsial release & stretching are KEY to seeing improvement in your fuzz level. When you stretch, you’re lengthening the muscle and moving it slightly BUT! if you’re not doing a form of massage, like myofascial release, you’re not really getting into the fuzz and getting it out. Myofascial release feels like a deep tissue massage, and works much the same way - by releasing the tender points where fascia is stuck – and it’s something you can do on yourself with a foam roller, your hand, or tools like The Stick or The Cane.

When you work at un-doing the fuzz from your fascia, your muscles are going to slide smoothly, like there’s baby oil between them. This is going to allow your joints to move better & avoid unnecessary deterioration, as well as allows you have to have a better workout through a body that can stretch, bend, twist, pull, push & squat just as you ask it to during that killer workout you’re planning to do tonight. So before you dive headfirst into your workout, give yourself a de-fuzz…your body will thank you for it!

Alignment: defined in the dictionary as:  positioning of something for proper performance: the correct position or positioning of different components with respect to each other or something else, so that they perform properly

This is something that is often difficult to achieve in life because of the constant demands placed on our time, body, mind, energy, etc. When you exercise regularly, you are aligning yourself to better health. Other posts will deal with alignment in other areas of your life, today, we only focus on alignment for correct posture. Why? Because you look like an idiot if you have bad posture & more importantly, your body does not function optimally if you are not in alignment with your posture.

Here is 1 simple thing you can do to be sure you are aligned to yourself and your body during your work day.

Keep your spine aligned when at your desk and in your car, and you will reap the benefits of stronger core muscles and better circulation to the body, as well as better posture. Start by sitting as far back in your chair (or car seat) as possible. Lean forward slightly so you can push your rear back into the back of the chair; this should lean your hips forward slightly. Set your chair so that your knees are bent and feet flat on the floor (if in your car, give enough room to get to the pedals without having to reach).

Imagine you have a string tied to your head and it is lifting you up out of your hips and is creating an extra inch of space in between each of your spinal vertebrae. Pull those shoulder blades back & down. Once in this position, draw the belly button back to the spine and pull the pelvic floor up. Your core should now be holding you in this position- it may feel uncomfortable at first because you are using postural and core muscles to hold your body in proper alignment. Now put your keyboard and desk items in proper reach from you in your new postural position. If you are in your car, adjust the rear view mirror so that you can see out of it in your new position. You will then know when you lose your postural alignment when you have to start reaching for things again or can no longer see out your rear view mirror.

Every time you pull up to a red light, I want you to think fondly of me & this tip & check to make sure your core is in & posture is “on.” If it’s not, fix it damn you! Hasn’t my mother taught you anything?? Sorry, I digress again…this may become a recurring theme. Bear with me.

This is a simple, easy thing to do- but if you are not vigilant about it, you cannot expect it to change. Having a strong core and strong posture happens in the weeks and months of awareness- not just the minutes you focus on it during a workout. Stay focused on staying aligned to your goals of fitness, wellness, and good health wherever you are during your week & optimal living can be yours.

Low back hurts: 1. make sure you’re not a desk jockey for 12hrs straight &…2. roll glutes, erector spinae (the muscles that run vertically on either side of your spine from tailbone to neck

Ankles hurt/ache: 1. stop running in shoes that have been around since the first marathon in Greece &…2. roll calves, anterior tibialis(big muscle next to shin), feet(a tennis or golf ball works better for this)

Neck/Upper Back hurts: 1. if you “pop” your own neck, unless you are a chiropractor, stop right now or…2. roll mid-back, lats(from under armpit down side and back), erector spinae

Feet hurt: 1. get one of those pedicures where they jam their thumbs into your feet & it hurts like crazy or…2. use golf balls, softballs, tennis balls to roll bottoms of feet (heels, arch, lateral borders, balls, toes)

But I digress…you’re going to get achey& sore as you exercise, live, and move. Even if you sit on your butt and do none of the fitness-y things I encourage you to do, you are going to need the info in this post to relieve aches from the body. Stretching is one thing you can do, but it is not enough. Muscles can be tight, but they will also develop little knots and adhesions in them that only come out from direct pressure. This is called myofascial release – or as some clients know it – torture.
Why so scary sounding? Because when first beginning myofascial release on tender areas, the pain that comes with the release of these knots & adhesions can get quite uncomfortable. It is one of life’s little pleasures to watch a full grown man get teary-eyed as he releases his IT Band. “But it’s just a piece of foam!” they say. I just smile & remind them to breathe. Read on to learn about the benefits of myofascial release!

Performing myofascial release on the muscles of the body can provide a variety of positive effects on the body; release of “tight” muscles and knots, release of chemical build-up in muscles that are over-worked, improvement of muscular kinetic chain linking (how the muscles talk to each other), improvement in posture and gait, among other things. Most people will benefit from performing myofascial release several times per week on affected areas.

Using a foam roller, start at the base of the muscle and roll slowly up the muscle (toward your heart). When rolling onto a tender spot, stay on that spot while breathing deeply for a minimum of 30 secs, or until it releases. This may take a minute or more for difficult areas. When the pain reduces by 75%, continue rolling up until you reach the top part of the muscle.  Be sure to never roll on the cervical spine (near the neck) or on joints as these areas are not stable enough for the force of your bodyweight pressing into them. Rolling fast up and down the muscle will not release the muscle, in fact, it may cause the muscle to tighten further. Slow and steady is your motto when doing myofascial release.

I like www.performbetter.com for my foam rolling needs but there are also many other great companies out there. You want a dense foam roller so that it will last longer and will press deeper into the muscle. Check out my post about aches & possible myofascial release points to begin this part of your optimal fitness program today!

Have you ever seen someone who’s ‘got it all together’ who has poor posture? Me neither. Our posture is what develops over time based on repeated actions or non-actions taken by the body. If your shoulders slump forward, or your head juts out and down from your neck, it does not give the same impression as a person who stands tall with their shoulders back & down. Ladies, some of your body image views would be served well by an improved strength in your posture. Guys, especially those of you lift weights NEED to improve your postural muscles if you want to avoid an injury & avoid looking like a gorilla with fallen forward shoulders & turned-in hands. Read on to learn a simple exercise to improve your posture right now!

The upper body can play host to a wealth of body imbalances that can lead to poor posture, neck/back/shoulder aches, limited range of motion, headaches, muscles spasms and tension, allergies, and many more issues that can limit the body’s ability to optimally function. One of the simplest ways to begin correcting and improving these functions is by training the body to hold proper shoulder blade (scapular) stabilization. This is also known as drawing the shoulder blades back and down, as if putting them into a pocket in your back.  

To shift your shoulder blades into proper alignment, begin first by sitting up straight with chest lifted up and out- it should feel like your chest is puffed up. Next, ensure your head is brought back and not jutting forward like a turtle- imagine a string was tied to the back of your skull and someone was pulling it back, almost as if you are giving yourself a double chin. Then take each shoulder blade and roll it up to your ear, then back behind you, then down. Once you have done that with both shoulders, try and engage your back muscles by pushing your shoulder blades down towards your back pants pockets. By now you should feel stuck in a potentially uncomfortable position. Rest assured that in time, you will begin to “lock and load” your shoulders more naturally, you will feel more comfortable in your improved posture, and will hold this position more often in your daily life and workouts. It takes practice though, so be aware of your posture, self correct when necessary, and in time you will start to find your shoulders naturally staying back and down.