BodySpruce- Natural Functional Training

The Speedy Gonzales

2011-07-28T10:07:00.000-07:00

Here is a good total body conditioning workout that I was using to prepare for Jiu Jitsu tournaments. It is run in a circuit and for time. It is best done at a high school track where they have bleachers. The key to this workout is all out intensity. There is no pacing yourself here, you want to leave everything out there.

Warm Up with a jog around the track for 1 lap.

Sprint the second lap.

50 push ups
50 sit ups

Run the third lap.

50 squats
50 mountain climbers

Run the fourth lap.

50 twisting situps
25 clapping pushups

10 rounds of bleacher runs.

Upon completion, walk one more lap around the track and focus on your breathing. Breathe deep and try to make your body relax. After your lap, go ahead and stretch out.
Obviously if you cannot do the posted numbers, start at your own pace and build up. Just follow the formula. Enjoy it!

A Word From The Pros

2011-07-19T12:58:00.000-07:00

In this segment of A Word From The Pros, we had an interview with professional massage therapist and business owner, Kim Stolar. We asked the questions and she had the answers.

What made you want to pursue massage therapy?I was thinking of my future and I always knew I wanted to have my own business. I loved getting massages and the way I felt after I had one. I also wanted to be able to set my own hours (thinking ahead to when I had kids - I have 2 now). Turned out to be a prefect fit for me! I had worked as a Project Manager/Trainer with a Masters Degree in Human Resources. One month before I had my first child, I was laid off due to lack of work. Thank goodness I had already planned ahead and had completed my massage therapy program! I am so much happier now!

For people who have never had a massage, what are some of the benefits? There are so many benefits; Stress relief and relaxation can help with so many ailments. I work with many people that have back/neck/shoulder pain from their jobs and daily activities. Massage can help with pain, stiffness, sports related injuries, increase circulation, help manage anxiety and depression. The list goes on. Most of my first time clients that have not had a massage before say - I can't believe I waited so long to have a massage, I now understand the benefits, when can I make my next appointment!

What are some of the elements that make a great massage? Every massage is customized for each individual. A great massage is one in which the client feels relaxed and comfortable in a setting that is quiet, calming and professional. At the beginning of each massage the therapist should ask about any new ailments, how the client felt after their last massage and any changes in health. This helps the therapist determine what modalities will be used during the massage. Modalities are different types/styles of massage we use. Listening to the client and working with them to reach the outcomes they want are what make a great massage.

What should you look for when choosing a massage therapist? Credentials are important to know that the therapist has completed the appropriate training and licensing necessary. In Livonia, a therapist has to be licensed through the City Council which includes a background check. Michigan has passed a law for state licensing, however it has not gone into effect yet.
You can also look at websites such as Associated Bodywork & Massage Professionals www.ABMP.com and www.MassageTherapy.com for referrals in your area. The National Certification Board for Therapeutic Massage and Bodywork (NCBTMB) is one of the leading Massage Therapy certifications - www.NCBTMB.com you can find nationally certified therapists in your area on this site - http://www.ncbtmb.org/consumers_find_practitioner.php
Call and talk with the massage therapist ask questions about your situation and how they will work with you.

What are some common ailments that massage therapy can help with? Back/Neck/Shoulder pain are among the most common ailments I see every day. With most people sitting at a computer all day for work, then driving home in traffic its no wonder that these are the most common ailments today. A therapeutic massage can help relax the muscles and reduce headaches and back aches. I use heat and cold in a massage along with stretching to help the muscles relax and I highly suggest that stretching is continued at home between massages.

Where did you learn massage therapy and how was your experience? I went to Michigan School of Myomassology, which now only offers continuing education to therapists. I absolutely loved going to school. The teachers were great and my class was a lot of fun. It was a wonderful learning experience and I have gone back there for continuing education classes.

What style of massage is your favorite and why? I do mostly therapeutic massage. The difference between relaxation (Swedish) massage and therapeutic massage is that a relaxation massage uses mostly light to medium pressure and it is just to relax. Therapeutic Massage is more outcome based and uses advanced techniques such as deep tissue massage, stretching and trigger point therapy to help reduce the pain and chronic issues.

Any additional comments or points: As a Wife, Mom of 2 wonderful and energetic kids 6 and 8 years old, and a small business owner, I understand the aches and pains of daily life. I also understand how hard it can be to take the time for yourself. Massage is considered a luxury by some, but the benefits are becoming more and more necessary. Massage is a great way to prevent aches and pains from becoming a chronic disorder. Your body will thank you and your family with thank you for getting a massage and feeling better. You will be less stressed and able to enjoy your life more. So schedule your massage today!

Info about you, your business ect. :
CompleteCare Therapeutic Massage, llc.
37799 Professional Center Dr. #107
Livonia, MI 48154
www.CompleteCareMassage.com you can book an appointment and purchase gift certificates on the website.
(734) 945-4567
Kim Stolar, Nationally Certified Massage Therapist/Owner
2002 graduate of Michigan School of Myomassology, a Nationally accredited and State Licensed School of Medical and Therapeutic Massage, 650 hour program. National Certification through the NCBTMB - National Certification Board for Therapeutic Massage & Bodywork. Kim has been practicing and licensed in Livonia since 2004.
Kim provides a well rounded array of massage techniques to help combat the daily stresses of work and life. She provides pain relief and stress reduction through customized massage. She loves doing massage as a profession and believes in empowering her clients to take charge of their own health and well-being.
The type of work Kim is most passionate about is that which remedies chronic back & neck pain more therapeutic of which the effects are felt long after the massage has ended.
Kim is a Certified member of the ABMP

Types of Massage I offer include:
Therapeutic Massage - A relaxing full body massage using traditional strokes, deep tissue, stretching and kneading techniques to increase circulation and improve mobility.
Hot Stone Massage - A soothing, energy balancing, full body Swedish Massage with heated stones. This relaxing massage is great for tight muscles and releasing stress and tension.
Pre-Natal Massage - Nurturing and relaxing massage for the expecting mother. Helps relieve swelling, low back pain, and other pregnancy discomforts. Great for baby too!
I also offer Therapeutic Spa Treatments and work them into a therapeutic massage for maximum relaxation and pampering.
Spa treatments include:
Exfoliation (salt or sugar) - which is good for removing dead skin cells and opening up pores.
Mud wraps - aid in the detoxification, remineralization and rejuvenation of the skin and body.
Seaweed Body Mud - improves remineralization and circulation - great for firming, toning and detoxifying.
Black Body Mud - used for purification - detoxifying, cleansing and clarifying.
Rose Clay Body Mud - moisturizing and refining - hydrating and soothing.

How to Meditate

2011-07-15T12:25:00.000-07:00

Well this is at least one way to meditate. I have received a few different emails on the subject, and I am no expert. I can tell you the way that has worked for me. I pretty much do a blend of things I have learned in martial arts classes, yoga classes, hypnosis books and relaxation seminars. Meditation is a great way to unwind and reduce stress. It can help you clear your mind in order to see things in a fresh way. Give it a try.

Lay on your back on something comfortable like a recliner, bed or mat.
Close your eyes.
Focus on breathing in your nose and out your mouth.
Consciously slow your breath bit by bit until you are naturally breathing relatively slowly.
Begin relaxing your muscles starting at the neck, then shoulders and on down the rest of the body.
All your muscles should be completely relaxed.
Count down from 10 to 1 in your head while allowing your mind to be blank. With each count down allow yourself to sink deeper into a state of relaxation.
Repeat this 5 times.
Remain in your new state of relaxation for as long as you need.
When ready to exit meditation, slowly count up from 1 to 10. As you count up, slowly increase your breathing. When you reach 10 open your eyes and you are all set.

Exercise Of The Week 3 - Hindu Squat & Bodyweight Squats

2011-07-12T11:37:00.000-07:00

The Hindu Squat is an old Indian wrestling exercise that goes back to the early days of the culture. The squat itself is performed in order to work the legs for gaining strength, endurance and stamina. I am a huge fan of pretty much all body weight exercise due to the fact that you do not need any equipment or facility. Good lower body conditioning has a whole world of benefits associated with it. Squats work the quads, glutes, calves, knee joint mobility, hips, hip flexors and groin muscles. From young athletes to senior citizens doing squats can increase mobility as well as overall health. Due to the large size of the leg muscles, these exercises trigger an increase in Human Growth Hormone response that can help rejuvenate and revitalize the body. This video clearly explains and shows the movement of the Hindu Squat. Start with 20 reps and you can progress to hundreds of repetitions as your fitness level increases.

Iron Grip

2011-07-08T08:10:00.000-07:00

One of the most neglected but probably one of the most important elements of solid strength and conditioning is grip training. A solid grip is essential to many sports such as rock climbing, judo, jiu jitsu, tennis and many others. Achieving an iron grip is all about working the muscles of the hands, forearms and upper arms. While rock climbing, your whole body must work in concert to reach your goal efficiently, but your grip keeps you connected to the rock. A great way to get started with grip strength is by using some hand strengthening tools.

Captains of Crush makes a bunch of grippers with all sorts of tension weights. Some of their grippers go to over 300 lbs. Obviously you wouldn't want to start at that level, but you could certainly end up there. I like these grippers because they are built to last, there are no plastic parts or rubber sleeves to come apart. Go ahead and check out their website at www.ironmind.com . This particular gripper will work the hands and forearms giving you a great strength base.

The grip master is probably the best strengthener for developing finger strength. I have seen everyone from piano players, guitarists, rock climbers and martial artists with this thing. They come in different tensions as well. It can be used by pressing the pads of your fingers on each key or press with your finger tips. Gripmaster is pretty much available at most sporting goods stores but you can always go to www.gripmaster.com .

The Dyna-Flex Pro Gyro has got to be my favorite and most enjoyed piece of grip strength equipment. Actually it is a total hand, forearm and bicep worker. I will admit that there is a little bit of a learning curve in order to get it to work right, but once you get it wow! On the package it says that its good for preventing carpal tunnel syndrome, so that's another great benefit. You simply hold the ball and start spinning the yellow inner core. You keep the core spinning by turning and twisting the ball. The ball then starts to resist you until its almost impossible to hold onto any longer. Check out www.dynaflex.com for more info.

Well that's the rundown for this Friday. There are so many grip exercises out there we could probably do a book on it for everyone. Hopefully this can get you thinking more about your grip and how it can benefit you in your everyday life.

Go Go Goji

2011-07-07T07:28:00.000-07:00

If you haven't tried these little raisin like dried berries yet, go down to the health store and pick up a bag, hell make it two bags. Goji berries are one of those super foods that just seem to help with everything. Originally used in Chinese medicine these berries grow in the super harsh conditions of the Himalayas. Goji berries grow on a shrub and are typically dried out before consumption. In my opinion they have kind of a strange tangy taste that might take a little getting used to, but that's just me. For a good dose, it is recommended that you consume 1/4 cup or a hand full of Goji berries everyday.

Some Benefits of Goji

Improves circulation
Increased male sexual performance
Helps release HGH (anti-aging)
Protects liver
Improves eyesight and eye function
Boosts immune system function

Side Effects

There may be some possible negative side effects if you are on blood thinners, such as a risk of bleeding. As usual, check with your doctor if you have current health issues or have further questions.

The Zen Mindscape

2011-07-06T06:55:00.000-07:00

You have probably seen them from time to time, those perfectly raked gravel surfaces with big rocks or piece of wood strategically placed. It is a signature visual of most Japanese gardens. What is the deal with these Zen Gardens? Well they are actually called Karesansui Gardens or dry gardens. They do not incorporate water into their garden theme when expressing it in a landscape. They are forming a miniature landscape or as some call it, a mind scape. The gravel or sand mixture is used to represent the ocean or some body of water. The mixture is then raked in order to give the illusion of waves or ripples in a lake. The large stones represent the islands surrounded by the body of water. People who practice Zen Buddhism find that the very act of raking the gravel is a meditation process helping them in their concentration. If interested, its possible for you to create one of these cool gardens yourself. When creating a large zen garden it's a tad labor intensive, but it can make a great weekend project. For those of you looking to enjoy a personal sized garden, I have seen desktop versions online and in some random stores. There are also tons of videos on YouTube with instructions for building anything from a large landscape to a desktop garden.

Easy to make desktop version http://youtu.be/dvDKnTlNgKc
Large scale garden http://youtu.be/fJQ6wjI8yvg
Buy a small one http://www.officeplayground.com/Zen-Garden-P19.aspx

Exercise Of The Week 2- The Turkish Get Up

2011-07-05T08:32:00.000-07:00

I hope everyone enjoyed the 4th of July weekend. Now that the BBQs are over, it's back to the grind.
I've done a lot of different exercises in my time but this one proved to be pretty damn challenging. The core stability that the Turkish Get Up requires and improves is absolutely incredible. Although typically done with kettebells, this exercise can be performed with a dumbbell or a simple gallon milk jug filled with any liquid. The TGU was created over 200 years ago as a total body exercise for Turkish wrestlers. The wrestlers were not able to advance in their training until they were able to perform the TGU with a 100 lb kettlebell. You will find that your entire body has to work in concert to complete each rep. Your core, legs, shoulders, arms and back will be firing on all cylinders. This video has the best demo I've been able to find. Enjoy the simplicity of the exercise. A good workout to start with would be 10 reps on each side (right arm then left arm) and move up in either weight or reps. Have fun!

I Love Jumping Rope

2011-07-01T06:37:00.000-07:00

Jumping or skipping rope is at the top of the greatest exercises ever developed. It's great for a warm up, vigorous cardio workout or a cool down. Any way you put it, rope work can fit into any routine. One of the greatest things about a jump rope is that you can take it with you anywhere. When it comes to selecting a good jump rope there are tons and tons of options. Leather ropes, plastic ropes, beaded ropes, weighted ropes and regular rope ropes are on store shelves every where. I have used them all and in my opinion there are only 2 types of quality jump ropes, leather and plastic speed ropes. Some of these rope will have ball bearings in the handle adding to the action of the swing. The main drawback to ropes with ball bearings is that as the rope ages they tend to not operate very smoothly and catch a little bit on rotation. The leather rope is heavy enough to effortlessly cut through the air but not to heavy to where the rope feels weighted. Plastic tends to be a bit lighter than leather, but when you start skipping with it the momentum keeps it in a great orbit. I used to use rope ropes early on but on the concrete the braid would easily fray and catch a little on the cement.

On the left is a plastic rope from Top Contender and on the right is a leather rope from Valeo. Both ropes go for about $7. There are more expensive ropes on the shelves, but you shouldn't have to spend anymore then $10 for a quality jump rope. These two particular ropes should give you a lifetime of service. If you are a fighter you probably already have a good jump rope routine, but here is a sample routine that I use. It can always be tailored to be made more difficult or easy depending on your fitness level.

10 Minute Rope Work

2 mins warm up light skipping

2 min quick rope sprint (sprinting motion)

2 min double unders (jump while rope passes under you twice)

2 min light foot work (work footwork and skipping)

2 min all out fast skip

Happy skipping! But don't skip school or child support payments cause then your a jerk ; )

Quinoa- Mother Of All Grains

2011-06-30T08:53:00.000-07:00

The sacred grain of the Incan people is making a comeback in the world of nutrition. This little wonder has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%). Unlike wheat or rice, and like oats, quinoa contains a balanced set of essential amino acids for humans, making it a complete protein source, which is unusual for plant foods.It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and easy to digest. You cook it the same way you would cook rice (2 cups water/1 cup grain), but I recommend seasoning it since its pretty plain tasting. As far as finding it in stores, here in Michigan I have had to result to health food stores like Zerbos. I haven't had any luck at regular grocery stores. I have done quite a few experiments with Quinoa and might be able to save you some time on making some passable dishes. First thing, its best to use a rice cooker. The cooker makes it perfect every time, that way you don't end up wasting a bunch of crappy batches. For breakfast I make a cup and mix it in a bowl with honey and sliced strawberries. This starts my morning off with a great high protein fast breakfast. Here are a few links to some other great Quinoa recipes that I found work pretty well.

Quinoa and Black Bean Chili- http://allrecipes.com/recipe/quinoa-and-black-bean-chili/detail.aspx
Stuffed Poblano Peppers- http://www.cookingquinoa.net/stuffed-poblano-peppers
Quick Breakfast- http://www.savvyvegetarian.com/vegetarian-recipes/quinoa-for-breakfast.php

The Mysterious Moon

2011-06-29T08:20:00.000-07:00

I have been hearing a lot of talk lately about the moon and how its gravitational pull has the ability to affect everything from your mood, relationships, gardening and even your health. I'm not sure how deep I really buy into all of this stuff but I figure it's worth checking out. Seeing as how the moon directly effects the oceans and tides, perhaps it is possible for it to effect other areas as well. In the practice of Kundalini Yoga they focus a lot of thought on the power of the moon and the types of energy it promotes during the different phases. I enclosed a link that better explains their point of view. For all you lunar fanatics out their we also began posting the current moon phase on our side bar. This way you can have access to all the latest moon news. I will give it a go and experiment with this whole thing and hopefully come out with my dignity still intact. Enjoy current gravitation pull folks.
http://www.annaicenter.com/ImportanceoftheMoon.html

Exercise Of The Week 1- Reverse Neck Bridge

2011-06-28T12:29:00.000-07:00

This is a classic high school wrestling exercise that is great for people of all ages and fitness levels. It requires no reps or sets and best of all no equipment. The "wrestlers bridge" strengthens the neck, back, glutes and even the core. For beginners, you may want to place a pad or folded up towel under your head for comfort purposes. Start by trying to hold the bridge for 1 minute. Once you have accomplished that, go for more time and greater back arch. Although many people have seen the bridge and may have performed it before it is routinely forgotten and not incorporated into the routine. For fighters and grapplers this is a must have. I am amazed when I see grapplers warming up for competition or practice and maybe only one or two will loosen and condition the neck with a bridge or bridge variation. Let's get back to old school and start doing these bridges again to keep our necks flexible and strong. Here is a link to a good video that explains some neck bridging variations http://youtu.be/5ABXH_UP06M. Happy Training.