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10-10-10 Push & Pull Workout

10 & 10 WorkoutThis was a fun circuit I did yesterday.  I used a black bodylastics band to get me through the pull ups (love using these bands for assisted pull ups). At round 3 I was thinking, “really Bonnie, 10? Why did I say 10?” lol. But then at round 5 and 6, I felt there was hope as I saw 10 getting a little more in my reach. 🙂

Push-Pull Super Set Workout

10 Pull-ups

10 Push-ups

10 Rounds!

Maybe you are reading this and thinking “I can’t do that”, well think again! I worked out with one of our boot campers who modified the workout and got just as good of a workout as me. Instead of doing pull-ups she did band pull downs. Instead of doing military push ups, she did modified push ups on her knees. On the last round, we BOTH were struggling to get the last few reps of each exercise – and both felt a great sense of accomplishment when we were done!

max fitness clubModified Push-Pull Workout

10 Pull Downs

10 Modified Push-ups

10 Rounds

Now, go get your push pull workout on!

Hashtag #designerwhey if you share this workout!!

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

 

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Injury Prevention & Recovery – Tips to keep you going

Few people are lucky enough to never experience some type of back pain in their lifetime. I know what back pain can do to someone – and it’s not fun by any means.

A few years ago I suffered from a muscle spasm after a shoulder workout. The spasm was yanking on my discs and throwing me all out of whack. Since I was leaving on vacation the following day, I immediately went running to Dr. Chris Stepanek at Total Health of Vero Beach for help.  This was my first encounter with a Chiropractor and I was impressed to say the least.

I loved that he not only treated my discs but also worked on my actual spasm that was causing my discs to jump out of place. I continued with ice and anti-inflammatories, but it took weeks for me to recover.

When it came time to do shoulders again, it was only natural for me to be a little scared of re-injury. Fear is a natural response, but I knew that if I didn’t stay active I’d only face more problems down the road.

Since injuries tend to be a good excuse to avoid exercise, I asked Dr. Stepanek to share some tips to help people get back in the saddle and prevent future injury. The following advise may surprise you.

1. Keep moving. Don’t avoid the motion that caused the injury to begin with. “If you threw your back out doing squats, the first reaction is to avoid doing squats again” explains Dr. Stepanek. He warns avoiding the same motion that created the problem can only cause more problems down the road.

Many back injuries are due to weak or tight muscles. Avoiding exercises that would strengthen and stretch the area allows your body to become weaker, compounding the problem and making the patient even more fragile. Instead, Dr. Stepanek encourages patients to repeat the same motion that caused the injury at the earliest possible moment.

2. Let joints heal. Although you should get back into motion as soon as you can when it comes to muscle related injuries, injured joints are a different story. Dr. Stepanek says people should avoid strengthening muscles around injured joints too early in the healing process. The joint must be fully functional before you can begin strengthening muscles around it.

This is very difficult for impatient people on a quest to get fit, but it’s best to heal from a minor injury than to ignore it and cause more damage.

3. Ice is best. While bed rest and heat sounds a lot more appealing than applying a Ziploc bag of crushed ice to the middle of your bare back, ice is always a safe bet.  A heating pad is not something you will find at Dr. Stepanek’s office, as heat causes an inflammatory response.

4. Get strong. Even though disc related low back pain is the number one condition treated at Total Health, Dr. Stepanek says it can be prevented and improved. Strengthening the core muscles splints the spine, giving the back more protection and support. Abdominal exercises are very beneficial as well as stretching exercises for the back, hamstrings and hip flexors.

If you have been using pain, or fear of injury, as an excuse to stay out of the gym, it’s time to look for another excuse. Dr. Stepanek says, “ It’s your future, be there healthy.”

Total Health of Vero Beach welcomes walk-ins. Call 778-BACK for more information.

 

 

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