Why do I love obstacle course racing with clients for their first time?  

I love seeing their face at the beginning of a race and watching them  gently walk back and forth with apprehension.  What they don't realize is that after training with me and building the body properly and safely- these obstacles and race lengths are just another experience.  At Fit Columbia, we don't do the same old things over and over so your body and mind are ready for these races.  Post race, I love seeing hearing the clients energized stories and laughter as they realize what they just did. 

I don't think running should be your primary form of fitness but it can be a part of your life and races make it really fun. The energy at each race is soul fueling and while a few want to win, most want to finish.  The majority of these racers want a  story to share and a memory to hold on to.  Walking between obstacles and slowing down as needed is not the same as quitting so let's sign up today!

In post race conversations, my clients talk about the exhilarating feeling of conquering the unknown.  In many races, you know how long the race is and often the course is posted in advance.  In OCR, you don't know if you'll be scrambling over sand dunes, crawling through waist deep cold water or dragging your body under pointy barbed wire but there it is before you and we're going to do it.  These races make your brain "exercise" and your body more tolerant of physical torment.  He he he, I'm kidding about the physical torment but it does increase your ability to be tolerant of being uncomfortable and outside the box and dare I say it? Outside of your head!  It's hard to worry about your bills or the broken lawn mower when you're being asked to drag a concrete block up a hill. 
Last year I ran in OCR, 5K and 10K races with 19 clients who had never run a race. Let's plan something for this summer.  Call me!  :)
 

Volleyball is known for its ankle injuries and it’s become as common to see ankle braces on players as you do knee pads.  It’s become a cultural thing and many players and coaches are jumping on the bandwagon blindly.  Some coaches have been making ankle bracing mandatory for their players. However, you won’t see them on my daughter unless there is a very good reason to and here’s why:

1.    There’s no proof:  In healthy, active people without a history of ankle sprains, studies have not shown a benefit to wearing braces (those intended to prevent injury). Most studies do not report injury severity, so it is certainly possible that braces aft the severity of sprains-unfortunately there just isn’t good data out there to support it. *Taken from the blog posted below.

2.    Changing up your uniform:  Should you decide to use a brace of any kind, new shoes, new spandex. There should be a trial period at home first. Wear them around the house to get used to them. Do not change your any part of your uniform just before you play a game or practice and this includes shoes, braces, new sports bras etc.

3.    Concern for size: Even the smallest brace may be too large to fit younger kids properly. So parents need to ensure the brace fits properly in order to prevent injury.

4.    Advice from the expert:Coach Millicent Sylvan, The University of Maryland Eastern Shore Volleyball Coach and owner of Anatomy Performance believes coaches should use warm-ups to loosen up the tendons and teach of the girls exercises for their ankles.  She followed this up with the fact that she has played at the collegiate and international level as a middle hitter and has never worn a brace herself.

5.    Advice from the expert: A University of South Carolina Athletic Trainer advises that the focus should be on an ankle strengthening routine rather than adding a brace unless there is a prior injury or they are genetically/structurally prone to injury. Otherwise, they do not need them.

6.    Advice from the expert: Mike Armstrong, Assistant Athletic Director and Strength and Conditioning Coach at Riverbluff High School believes athletes need to train in all planes of motion so the ligaments and tendons can develop properly.  Mike believes using the ankle braces without a pre-existing condition weakens ankles.

7.    Advice from the expert:  Andrea Tyndall Strength and Conditioning Coach for Australian Institute of Sport and Tennis says, “No, No, No! I don’t believe anyone should wear the ankle braces unless they have previously sprained their ankles and then they should be in rehab.”

8.    If you have weak ankles: See a professional to learn ways to strength your ankles at home and if you need additional support, consider using a lace-up or semi-rigid brace instead of a hard-shell brace. The more rigid braces may provide too much immobilization, which may ultimately cause injury in the knees or other lower extremities. There is also some concern that the hard shell braces may prevent athletes from moving properly.

My bottom line:  Young athletes need a chance to develop and they need to be taught how to jump, run, absorb impact and be flexible with a strength/conditioning coach. I’m not sure why coaches are asking their girls to wear braces if most schools and clubs have an athletic trainer and/or strength and conditioning coach.  Unless there is a pre-existing condition or under direction of your doctor; say no to any additional braces.

Finally, Dr. Christopher Mazoue agreed with this blog and would like to add, "Volleyball players need to be taught a good ankle strengthening/proprioceptive  program that should he part of their weekly routine. I also feel they should not wear braces with their strength and conditioning program.

Blog cited above: http://ptsportswellness.wordpress.com/2012/07/20/bracing-for-action-are-ankle-braces-effective-for-volleyball-players/

Why have I have used a toilet stool for years?  I use the stool because it mimics a squatting motion which we Americans do less and less of.  The squatting position will straighten out the colon and allow gravity to help. In his 1987 study on squatting and hemorrhoids, Dr B. A. Sikirov found that the magnitude of straining in a sitting posture is at least three times more than in a squatting posture.   If you're straining, grunting, holding your breath...you need a stool.  If you have had hemmorrhoids or diverticulosis...you need a stool.   Even if you don't think you "need" a stool, get one for overall good health. 

Why are people dying on the toilet?? In 1990, Dr Sikirov singled out the Western toilet as a contributing factor in bathroom heart attacks.  Writing in the Medical Hypothesis, Dr Sikirov stated that the same straining which is responsible for hemorrhoids and diverticulosis can also increase the risk of fatal heart attacks in people with weak hearts. 

Additionally, the act of defecation often involves involuntary use of the Valsalva maneuver (aka forcefully holding your breath) during evacuation of the colon. There are many deaths each year because people are straining while on the toilet.  Why aren't people talking about their bowels??
Are you embarrassed? Give me a break.  

It's a common occurrence for people to immediately brag about going #2 every morning like clockwork when I ask about their bowels. They quickly say to me,  "there's no problem in that department".  They do not understand that I only ask about their bowels if I believe there is a problem.  Stop hesitating when talking about your health!  Love is the only thing more important than your health and we need both in abundance.  So I say this to you with love... you should be going #2 more than once a day.  Animals and babies typically go #2 after every meal...if we weren't chronically constipated, we would be going more often too. The constipation issue will be saved for a different blog but this one is about the investment in a stool.  

Angie's tips for happy pooping:
1. Hydrate (not just water)...eat hydrating foods, drink smoothies & raw fresh juices
2. Chew your food slowly and completely
3.  Drink before or after your meals, not during
4.  Eat fruit separate from your "meals" ...food combination matters
5.  Exercise
6.  Look at your poo...pay attention to how often you go...discuss with your doctor if you see anything you should be concerned with
7. GET A STOOL
Funny Scrubs video on poo: http://www.youtube.com/watch?v=P-OIgXyvzUU
Another article on how to poop:  http://www.mamanatural.com/how-to-poop/

Squatty Potty Unicorn video: https://www.youtube.com/watch?v=YbYWhdLO43Q

Happy pooping!
Angie

Sin can be viewed as anything that violates the ideal relationship between an individual and God. The bible lists many sins and many ways to avoid and atone for these sins. There are even seven of them that are considered deadly:  wrath, greed, sloth, pride, lust, envy, and gluttony. I find it interesting when people speak out against "sin" using the bible as a reference tool as if they themselves are pure of heart and mind to interpret, judge and convict. 

What is my opinion on Phil and the whole Duck thing (I have never seen an episode)? It's all crap and a publicity stunt and a waste of our energy. It has completely shifted our society away from stories and conversations about happiness, generosity, industriousness, modesty, aversion, contentedness and abstinence. These are the antonyms for the sins listed above and were we to share opinions, stories and experiences using these as a template, we would be full of abundance and love.

The comments made by the duck guy have been made over and over by all kinds of people but the only fact that matters is this- Christian or not- we are not the judge or jury. Christian or not, we are to live a life full of happiness and contentment. We are to give generously. We are to be industrious. We are to be modest. We are to practice aversion and abstinence. To bask in these virtues would bring us closer to God and to one another.

We are here to love. We don't get to pick our favorite "sin" and condemn others while ignoring the personal "sins" we are currently committing behind closed doors.f

But, while I'm here let me remind you in a gentle way that God made us all mobile. God made us to lift, move and throw. To chase, build and carry.  To dig, run and play.  What are you doing to honor the body given to you? 

This past summer I interned for Angie Wolff at Hammond. I helped her set up/conduct a strength and conditioning program for female volleyball players, cheerleaders, and tennis players in middle school to high school. This was one of the best experiences of my life, but it is hard to put into word what I got out of this experience. It was truly amazing to see how Angie could motivate these girls who had zero experience in a weight room. We started the program basically holding the girls hands, and at the end the girls knew exactly what to do. It was amazing to see not only the physical improvement but also the mental. Angie gave these athletes the confidence they needed to be the best they could be. If you ever need a personal trainer or even a confidence boost Angie’s positive life style will definitely help! Being an athlete all my life and dealing with an injury that has made me make a decision it retire, it was even more touching to learn from Angie how to positively impact younger athletes to be the best they can be.

Liz

Meet my dad.

My dad, Shirl Norman Baker, Jr. is a 50-something retired military man currently waiting medical clearance to return to work as a truck driver. He loves fishing and all things country, and unfortunately, his list of vices is long — smoking, bacon, pork chops, Mountain Dew, coffee, imitation mashed potatoes and deer meat cooked in eight million different ways.

If I told you, as a health professional, that I am motivated by a bacon-eating smoker I would expect you to pause and wonder just what kind of health professional I am. But my dad has taught me two critical lessons: to meet clients where they are and never judge them for the condition they’re in.

My dad joined the military right out of high school. He was the youngest of five — quite literally treated as the baby — and raised by an alcoholic, abusive father and a mother who had to work as hard at home as she did at work. My dad’s childhood made him determined. He would abstain from drinking and find a way to support himself. His journey led him to a profession he wore with pride.

As a member of the Air Force, he traveled the world.  In service, he played softball and raised three kids while serving in Operation Desert Storm. Later, he retired lean and active. I remember my dad brushing my long black hair with a comb and hiring dozens of babysitters who would quit after two days with us. My father’s greatest lesson in my youth, however, was how to be altruistic.

We’d spend entire Saturdays mowing the yards of soldiers who left their families behind to fight in the war my dad had not yet been sent to. We would rake, mow and weed. One of our yards even won yard of the month. At the time, I hated those Saturdays. I didn’t understand why we needed to do it. Then one day, a man who had just returned from Iraq, brought my dad a beer to thank him for the months of work he had done while he’d been an ocean away. As I watched them laugh and talk I understood. Our work was a small gesture that reached way beyond Myrtle Beach Air Force Base. In addition to being far-from-perfect, there was a lot more to my dad. He would give you the shirt off his back and never think twice.

When he returned to Muddy Creek, my father welcomed the single-lane dirt road with steep drop offs and sharp curves. He was home. His new life would be just as he wanted happily fishing, hunting and living. No stress. None of the complications of raising three kids.

It’s a life his body is paying for. He’s gained more than 100 pounds. He’s experienced diseases and chronic conditions. There are countless aches and pains with common solution of prescriptions or surgeries. I wonder if his doctors have ever considered the benefits of diet and exercise? Have they made any effort to guide him toward a healthier life? An enthusiastic trainer? A physical therapist? A massage therapist? A dietician? Anything!

I train many male clients just as I wish someone would help my dad. Not with chiding and bossiness, but rather respect and courtesy. I develop a plan for restoring their fitness, and hopefully, an improved level of health. Sharing the knowledge that most diseases don’t “happen” to us. Proving that exercise and diet can change your energy levels and lifestyle. To make sure they know — as I tell my own father —that he is every bit the man he was in his twenties and thirties and his grandchildren want that same cool guy to still be hanging around in his sixties and seventies.

Every man carrying the weight of a deconditioned body is vulnerable. He needs a little push to spark the leader and warrior whose quietly waiting inside. With the right encouragement, even the shy, unaware and unfamiliar will inch out from their shell to explore the outside world.

Encouragement doesn’t come from inside a prescription bottle or by surgically removing disease and organs alone. No matter what condition you’re in, there is a healthier body inside you. It’s there, waiting. Let’s wake it up

More than 100,000 Americans will die yearly from correctly taking their properly prescribed medications.

China Study
Author: T. Colin Campbell

I think everyone knows I want to live a great quality of life. We are living longer but we aren’t necessarily living better as we get older.  I loved this book and was a vegan for 5 years with this as a steady reminder. Here are a few of my notes and a couple links to some great reviews and interviews.  I highly recommend reading The China Study.

My quickie notes…
Not all proteins, carbs and fats are created equal. The less (better quality) foods we eat, the longer we will live (healthier). Plant based diets work!

• 1-13 Americans have diabetes
• 1-3 Americans will die of Heart Disease
• People who ate the most animal-based protein/foods got the most chronic diseases
• In 1997, we spent over a trillion dollars in health care with the leading cause of death being heart disease, cancer and the medical care given.
• DEATH BY OUR MEDICAL CARE: medication errors, unnecessary surgery, preventable errors in hospitals, hospital borne infections and the largest category of death by hospital patients? “noxious, unintended and undesired effects of a drug which occurs at normal doses”.
• We can avoid genetic diseases even though we harbor the genes. The drug companies want to catalog good and bad genes so we can turn them on/off with a prescribed pill even though 20% of all new drugs have serious unknown side effects

 I can’t argue that Bill Clinton is a smart man and I agree with his decision to alter his diet from omnivore to vegan. Check out this article: 

http://www.cnn.com/2011/HEALTH/08/18/bill.clinton.diet.vegan/index.html

Read this great article:  http://well.blogs.nytimes.com/2011/01/07/nutrition-advice-from-the-china-study/?_r=0

Specific Book details:

In The China Study, Dr. T. Colin Campbell details the connection between nutrition and heart disease, diabetes, and cancer. The report also examines the source of nutritional confusion produced by powerful lobbies, government entities, and opportunistic scientists. The New York Times has recognized the study as the “Grand Prix of epidemiology” and the “most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease.”

The China Study is not a diet book. Dr. Campbell cuts through the haze of misinformation and delivers an insightful message to anyone living with cancer, diabetes, heart disease, obesity, and those concerned with the effects of aging.

Fit Columbia. How I make Columbia Stronger.

Did you know that in addition to training private and group session for clients at Fit Columbia,  in 2013 Angie Wolff also…

• Served as a mentor for 19 exercise science majors at USC
• Served as a mentor for the WITS program for future personal training candidates
• Served as the female strength & conditioning coach for Hammond School’s tennis, volleyball and competitive cheerleading teams
• Ran with 13 non-runners in their first 5k or obstacle course races
• Served as on-line PE teacher for The South Carolina Virtual School Program (SCVSP)
• Taught physical education for University of South Carolina training 30 new students
• Presented materials on how to stay active at work to the MASCAVA organization
• Became Insanity Certified
• Served as a middle school volleyball coach for Hammond School
• Worked as a scoreboard operator for the University of South Carolina Volleyball Program
• Worked as a fitness model

MORE TO COME IN 2014!  

Starting With the Basics: The Right Sport Bra is Critical
Written by: Susannah Cole

I have been wearing sports bras for over twenty years and as a petite woman, I have not always had an easy time finding one that will fit correctly. Most bras squeeze my chest, they constrict my ribs to the point they hurt, sometimes they give me the dreaded “pit pooch” or they were just ugly.  Today I can find all kinds of sports bras ranging from $10- $100 but they seem to be complicated to buy and select for a girl that’s not very “girly”.  There was a shift in my athletic apparel when I met with Susannah Cole from Jack and Jane Sport.  She helped fit me for the right bra and asked me the right questions.  I asked her to guest blog with me so others can have some great tips on how to choose the right sports bra.

Susannah Cole:

As an owner of an athletic apparel store, I understand the attention many women pay to the appearance of their clothing on the outside, the part people see. I cannot stress enough, however, the importance of a good sports bra, not as an accessory or afterthought, but as a foundation piece. An improper fit can influence back or shoulder pain, chafing, and, perhaps less importantly, the look of the clothes layering over the bra.  A customer comes into my store looking for sports bras for several reasons. Occasionally, it’s because her trainer has sent her my way, informing her she shouldn’t work out in a regular bra. Other times, a woman knows what has worked for her in the past, but has recently changed her body shape, or is recovering from an injury, and her current bra isn’t a good fit for her anymore.  Whether you have a general knowledge about sports bras, or you’re completely at a loss and need one-on-one help, there are a few things to keep in mind when selecting your next athletic bra.

First, I always ask what the customer will be doing in the bra. High impact activities, such as running or jumping rope, certainly require a larger amount of support than low impact athletics, such as yoga or barre classes. When looking for a high impact bra, note the level of compression and encapsulation. Encapsulation refers to two distinct cups that hold each breast separately, with a triangular piece between the cups that should rest flat against the breastbone. For larger girls engaging in high impact activities, a bra that combines encapsulation and compression is often the best bet. For smaller ladies, a compression bra may be all they need. Second, I typically ask ladies about padding. Is it a preference? I would guess that about 60% of my ladies prefer it. The reasons vary. The padding does provide shape to the ladies, but most of the time women are more concerned about modesty, and the padding helps ensure nothing shows through their clothing.

Finally, I ask about the bra’s structure preference. A traditional M frame bra has wide set shoulder straps that rise straight up from the top of the breast over the shoulder and down to the clasp in the back near the outside of the shoulder blades. This design tends to minimize horizontal movement of the breasts during activity. By contrast, in a racer back style, the straps are set closer the center of the back, and allow for more freedom of arm movement. Some ladies have a preference based on activity, but more often than not, the decision is made based on the aesthetics of the clothes they are wearing over the bra. Do they care if the straps show, or can they use those bra straps to their advantage? For example, it isn’t unusual for a woman who prefers to wear mostly black, to buy a pink bra for a pop of color at their shoulders. They are still in their comfort zone for the most part, but a colorful bra gives some variety to their attire.

Once we’ve picked out a few options, I always encourage ladies to try them on in the store. The decision is typically made on a combination of comfort, bounce testing, modesty, and overall fit. If the cup size is too small, the breasts will spill out of the top or sides of the cup. Too big, and you will see wrinkling of the fabric in the cup itself.

Finding the right sports bra can seem overwhelming when you see all the choices out there. Truthfully, trying several on is the best way to go. When you’ve found the right one, you just know. At Jack and Jane Sport, we are always happy to help a woman find the right bra for her, and if we don’t have what she needs, we will help her find someone who does. Bra shopping won’t be so intimidating once you know how to look.

I had the privilege of speaking to the MASCAVA organization today about how to stay fit while working long hours behind the desk. I decided the best way to present this information would be to teach them how to be prepared and make the most of the what they already have access to.

PREP: RABBIT BAGS & WORKOUT KIT
Success depends upon previous preparation, and without such preparation there is sure to be failure.  ~ Confucius

Rabbit bags are pre-packed snack size baggies filled with your favorite snacks.  We make sure our kids have snacks and we need the same. Pretzels, Chocolate Covered nuts/berries, trail mix, dried fruit. If you have a fridge, you can put carrots, cucumbers and other veggies.

Workout kit includes a note card of the week’s WOD, tennis/dog ball, band, 2lb db, rubber band

BODY MAINTENANCE:  GOALS & WOD
"Intelligence and skill can only function at the peak of their capacity when the body is healthy and strong."~John F. Kennedy

GOALS
1. Get up from floor or chair without using hands (keeps core strong)
2. Maintain or increase shoulder mobility and body flexibility (reducing chance of a hump back and/or kyphosis)
3. Add weight bearing exercises to ankles, knees, hips, shoulders, elbows, wrists (prevents injury and falling)
4. Get heart rate up everyday (circulates oxygen & blood)
5. Get inverted everyday (circulates blood and other bodily fluids)

SAMPLE WOD  1x8 (beginner) 2x10 (advanced) 3x12 (athletic)

Sample exercise and sample stretches listed below
Monday: Desk or wall push-up/tricep dip   (Open Cow Face)
Tuesday: Dumbbell tricep overhead press, Sit/Stand from chair punching with dumbbells (Tricep Stretch)
Wednesday:  Wall Sit Bicep Curl, Shoulder Press(Hamstring Stretch)
Thursday: Calf Raises & Step-ups(Tree Pose)
Friday: Band Sumo Squat* & Dumbbell Chest Fly(Carpel Tunnel Stretch & Rubberband work)
* Easier- sit/stand instead of squat

Change up your walking routine by adding quick jogs, little hops, sprints, skips, lunges, weights; or even better walk a different route each day and add some hills.  Change up the routine of walking up and down stairs by taking them two at a time or jogging up while walking down.  Keep changing up your routines.

Challenge courses find plenty of enthusiasts

Adventure Racing is a new high-intensity endurance sport capturing the attention of thousands throughout South Carolina. Each race features a unique set of obstacles that are physically and mentally challenging. The Spartan Beast was held in October, 2012. Over 3,000 participants ran 13 miles with more than 25 obstacles, including mud crawls, fire jumping, and rope climbing. When the race ends scores posted are not just best times but completion statistics and injury reports. This made us wonder; why are so many flocking to this new sport? Read More.

South Carolina’s response to obesity is to create a strategic plan with layers of programs, revisions, policies, and online reporting systems. This may work for some, but a growing number of us need more than bicep curls and crunches to 5k programs; we need . . . an adventure.For thousands of South Carolinians, adventure racing is the answer. Read More. 

Fit Columbia is a host site for graduating students in the personal training program. 

http://www.witseducation.com/fit/store-shop/personal-trainer-certification-course/

10 ways to encourage your children to get active and stay fit. Read More. 

A REFERENCE FROM JULIE ROSS
HAMMOND SCHOOL 5/2012              

Having known Angie Wolff for two years, I am thrilled to share my knowledge of her from both personal and professional perspectives.

As a woman and a mother, Angie fills the lives of everyone around her with love, compassion, honesty, and loyalty.  She exudes a joy for life and uplifts all who come in contact with her.  Because she appreciates the uniqueness of individuals, Angie encourages us to celebrate our differences as we recognize our common goals whether in the classroom, on the volleyball court, or in an administrative meeting.

As a professional, Angie makes a wonderful addition to any staff.  Her mind is always brainstorming for creative and innovative ways to accomplish her goals.  Having powerful energy and being self-motivated, she initiates projects, beyond her expected responsibilities, and sees them through to their completion.  An example, among many, of this attribute was her development of an annual health week in the upper school.  This project exposed the students to a variety of community speakers who educated them on topics such as proper snacking, diabetes, body image, etc.

Because of her connections in the community, Angie brings valuable resources to her job.  For example, through her contacts at University of South Carolina, she developed and implemented an intern program with the Department of Exercise Science.  This internship provides Hammond with personnel for our summer conditioning program while allowing the USC students hands-on experiences.

As a teacher, Angie has demonstrated her ability to meet the students exactly where they are in their development and set attainable goals, so as not to overwhelm. She is very adept at adapting strategies to each individual personality.

Strong, self-motivated, goal-oriented, compassionate, intuitive and benevolent – weave all of these traits together and you have one awesome individual in Angie Wolff.

Sincerely,
Julie Ross