How Good is YOUR Muscles’ Memory

“Memory…is the diary that we all carry about with us.”

-Oscar Wilde

Have you ever wondered how it can be so easy for some people to do certain motions such as holding proper posture, swinging a golf club, or speaking a different language, when it seems so difficult for you? Maybe you are curious about how workouts become easier after a short period of time? The body has a process called Muscle Memory. Does this mean that each muscle has it’s own memory?

Muscle memory refers to brains ability to learn how do a movement, then recall those actions and send the correct nerve impulse down the spinal cord  to the neuromuscular junctions where the nerve meets the muscle telling it how to move. Wayne Westcott, Ph.D., fitness research director at Quincy College in Massachusetts explains that “your brain creates pathways through your central nervous system, and movements become automatic.”
Nerve impulses follow the path of least resistance and this is why it can be difficult and even painful to learn new movements. As muscles weaken, become injured, or are put in compromised positions such as bad posture, they become bound by toxins and scar tissues that limit movement. The fewer resistance in the muscles the easier it becomes to retrain muscle memory and less painful the process will be.

The brain sends signals down the spinal cord to tell the muscles what to do…don’t let poor posture and toxins get in the way!!

Most people suggest working through the pain and difficulty, but you don’t necessarily have to take that route. Therapeutic massage and proper flexibility training helps to break down scar tissue and assists in removal of metabolic waste build up in the muscles. This allows for easier training of the muscle memory, so if you are starting a new workout, wanting to optimize your performance, or more importantly improve your posture try adding regular massage therapy and a good stretching routine into your regiment to improve your memory!

 

New Year, New YOU with Massage

“Once you start replacing negative thoughts with positive ones, you will start having positive results”

-Willie Nelson

It’s that time of year again, in fact it’s the beginning of the year and that means many will be creating resolutions to help them become a better person or accomplish goals. Most of the time these resolutions include losing weight, getting and staying fit, as well as becoming a better person overall. These resolutions can not always be the easiest to maintain and achieve the larger goal of becoming a better you. Massage may not
always be the first thing that you think of for support, but it is a great
option in creating a new you for the new year!
As you may know massage therapy has many benefits for your mind
and body, but how can massage help your resolutions make a better
you? Massage helps to relieve muscular tension and reduce pain in the
muscles and joints, this makes it easier for you to keep to your workouts. When you are able to workout more often, not only do you feel accomplished and healthier but you can be well on your way to losing weight. Another great way that regular massage can help to sustain your resolutions and assist in making a better you is through the regulation and balancing of hormones. Hormones play an important role in body functions and mood stabilization. When our hormones get out of proper balance due to stress, your body responds by weight gain, depression, and a negative attitude. Regular massage therapy stimulates the production and balance of good hormones in the body that promote metabolism, regulate mood, and boosts a positive attitude.
Resolutions are important to those who set them, so that they can become a better and even a newer version of themselves. If you have set some resolutions this year and feel like you could use some help achieving
them, give massage a chance to be a helping hand in the New Year.

Unique Gifts that Have a Lasting Effect

“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship”

-Buddha

    One of the most difficult things during the holiday season is trying to find that perfect gift for people. Most of the time people just purchase gifts to get something even if the recipient may not like the gift. In fact, according to a 2011 survey from the National Retail Federation, an estimated $46
billion in merchandise was returned after the holidays. Wouldn’t it be nice to get gifts for your loved ones that not only they would like, but that would help them become healthier?

    If you are use to gifting sweet treats, you can look into getting gift cards to health food stores, or even get gift baskets that cater to healthier options. For those loved ones who have complained about being in pain or that might want to look and feel better, you may want to look into getting them gift cards for massages, skin care, hair treatments, and something as simple as a manicure. Perhaps you have a fitness enthusiast on your list? Find some training equipment or gear that they have been wanting to help with their workouts. Most gyms also offer gift cards for memberships and group fitness classes. Some other great gift ideas to help your loved ones become healthier are special diet cookbooks (Gluten-free, Paleo, etc), supplements, yoga dvds and equipment. There are also many places online that can give you many great ideas with direct links to options for health and wellness gift ideas.

So this holiday season when you are on the quest to find the perfect gift, look to a different and unique option that will not only have a long lasting effect but will also help your loved ones achieve health and wellness in the new year!

Up to “Par”: Helping Golf with Massage

“Golf is the closest game to the game we call life. You get bad breaks from good shots; you get good breaks from bad shots – but you have to play the ball where it lies.”
– Bobby Jones

The weather is cooling off and the Summer is coming to an end and here in Charleston, that gets those who golf quite excited. The cooler weather makes it more appealing for golfers to get their game on!

Golf has become the most popular sport worldwide and according to the National Golf Association there are approximately 26.2 million Americans 18 years of age or older playing at least 1 game per year. Whether one is playing a weekend game for recreation or participating in regular tournaments for competition, the golf game has become more than just a mental game and has become a very physical game. Golf is a whole body activity with a focus targeted at the core muscles. Without proper conditioning, training, and preventative maintenance a golfer could find themselves in chronic pain and frustrated with a game that is not quite up to “par.”

http://www.fistergolf.com

There are many factors that can lead to injury and an unsatisfying game including minor trauma, lack of warm up, overuse of muscles, and the most common a poor posture. These factors can cause pain in many areas throughout the body seeing as body is completely connected, but the main areas that seem to be affected most include the shoulder complex, hips, and the low back. Golfers should be fully aware that the body is made to heal itself and should be educated of how to listen to the body for proper care and preventative maintenance. Therapeutic massage therapists are a great tool for any golfer looking to recover, reduce pain, and gain a better game.
Therapeutic massage therapists can start by simply assessing posture to figure out what muscles are overstretched and what muscles are too tight. Following the assessment, the golfer will soon be educated on anatomy and physiology and how it relates to their golf game. Through communication between the golfer and the therapist, goals and
expectations should be set followed by stretching, sports massage, and even
strengthening exercises. Stretching and massage are key elements to increase blood flow and range of motion. By increasing blood flow the body is able to deliver nutrients and remove wastes more efficiently allowing a quicker recovery. Increasing range of motion will assist in returning the body to a neutral posture and allow the body to move easier which in return, will reduce pain, injury and will have the potential to improving swing techniques producing a better game.

Sean Fister, 3 x World Long Drive Champion and advocate of Massage Therapy

Focused treatment to affected areas including proper core strengthen, stretching, adequate hydration, and therapeutic massage has been proven to improve ball striking, drop game scores, and reduce injury, slicing, anger and frustration. Changing the “bad habits” of old postures can prove to be a bit daunting, but the rewards of better health and an optimized golf game are well worth the time and effort. Since most golfers out there are willing to do just about anything to be as pain free as possible, why not give therapeutic massage a try?

enlightenMENt through Yoga

“Practice, and all is coming”

– Sri K. Pattabhi Jois

I have so many clients, especially male clients,  that come to in search of the best way to stay pain free and the simple response is to stretch more. The usual response that I get is “I don’t like to stretch, it’s boring” or “I don’t know how to do it right.” There is an easy solution to this, Yoga. I don’t practice nearly as much as I should, however; I am a huge advocate of utilizing the technique to optimize flexibility and health. To help explain the many benefits of Yoga and how it can positively effect an man’s health, I will put the following entry in the hands of Ken Immer. Ken is one of my clients and friends who hosts weekly yoga sessions catered to men specifically.

Men &Yoga

By: Ken Immer

 

I have been teaching yoga for over 10 years, and to this day, it surprises me that more men are not practicing yoga. When new men show up for their first class with me, I always ask them how they feel after my class, and the answer 99% of the time is “It’s not what I thought it was… at all.” This response can sometimes be a surprise because I may have actually talked to the guy before hand and convinced him to come check it out. Clearly, the invitation was understood and taken, but the message about what a yoga class IS often was not. The guys always say that “It was a lot harder than I expected” or “That was an amazing workout.” or “I can’t believe how relaxed I feel.” These are the messages that I want to convey: yes, it is a tough workout, you will sweat, and yes, you will feel relaxed and rejuvenated after practicing. All yoga classes, however, are not created equal when it comes to the first two, and that’s where some of the confusion comes in, but every class will always give you the last one. Which is one of the biggest reason to do it. We all could use a little less stress. The difference with the first two is your own current fitness level and attitude, and there is a yoga for everyone out there.

 

Most men believe that yoga is something soft and feminine, and it can be. But a key attribute of yoga practice is balance, so along with a feminine side, there is a stronger, harder, masculine side. Yoga was originally designed BY men FOR men’s bodies. We have a natural tendency to be stronger, and many yoga practices develop and rely on this strength, but are often omitted from yoga classes that are mostly attended by women. So, yeah, what you may have heard is sometimes true, but not always, and it depends on the style of yoga and the individual teacher. Sounds confusing, right? Well how do you get to the right class? The answer is just going to your first class and giving it a try.  However, at first it’s important to understand a little about a yoga practice. It’s a lot like any other exercise or sport. When you first start lifting weights, you don’t just go right for the 400 lb. bench press. A good trainer will first use lighter weights to help you learn good form first, and then start to add more weight gradually once you have the fundamentals. Yoga is the same. Your first beginner’s class, for most, will not be the hardest workout of your life, although if you are starting very out of shape, it will likely take some wind out of you and make you sweat, but a seasoned athlete will likely not consider it incredibly challenging. This is completely normal. Your first class is simply learning form and function. Getting used to being barefoot (did they tell you we don’t wear shoes in class?), understanding the format of the class (which often begins with a meditative ‘centering’ and some basic breathing practices, and ends with a complete, on-your-back-with-eyes-closed resting period called “corpse pose” or “savasana” (that’s the technical term, but we won’t get into that here.). Your second class, you might actually start to hear some of the more subtle cues that a good instructor will give instead of just trying to figure out how to get your foot up to the top of the mat, or sit still for as long as the teacher might ask you to. The fact is, it’s an alien world for your first several classes, but believe me when I tell you that it’s worth the investment, and if you give it the chance, you actually start to get the benefits from day 1. So what are these benefits, you ask? Greater flexibility, greater lung capacity, better balance, a truly stronger core that you can feel all the way out to your arms, and of course, there is the benefits of increased sex drive and performance, just to name a few. Once you learn some basic fundamentals, a whole new world of body awareness seems to blossom in front of your eyes. Muscles that you never knew you had start to get stronger, and at the same time, your flexibility will INCREASE, which is quite the opposite that happens with dedicated weight training. Your body becomes more efficient because the breathing exercises help to draw more oxygen into your bloodstream and your breathing becomes deeper. All of these benefits add up to a more relaxed and vital you! This is why the practice is so amazing: it will improve your overall performance in all physical areas of your life. You will sleep better, you will feel better, you will have better balance, and you will feel stronger at the core of your being. And best of all, you can advance at your own rate, attending more and more challenging classes as you feel ready.

 

Some men do well using nothing but yoga as an exercise, others will find that regular yoga practice (even only once per week) will benefit all other exercise routines and sports. So if you’re interested in achieving top performance and seeing breakthrough results in your life, yoga is the key. So the elusive, “right class for you” becomes the $64k question. How do I find a studio/teacher that is right for me? You have to ask around! Call the local studios and ask them about how their style of yoga might be for you. One of the fundamental teachings of yoga is that everyone is an individual, and there is no “one right way” to practice. This is why there are so many styles and types of yoga. Living in Charleston, we have an amazing array of styles, teachers, and methods to choose from so it may take some looking and experimenting, but remember, each class is delivering on that long list of benefits, even when you don’t feel like the particular class was “for you”. So it’s never a waste of time. There is an incredible online resource www.yogaformen.comand it’s brother facebook page that I would recommend you check out if you are ready to start exploring the yoga path. It can help you sort through the variety, and actually connect you with other men who are seeking and who have found their yoga practice. There are currently two specific “Men’s only” yoga classes in North Charleston that are offered weekly on Mondays and Thursdays, which can be great for guys who might be apprehensive to a room full of super-flexible women. Every studio in town also has a “beginner’s series” that they will offer at least monthly, and there are always at least a FEW guys in each beginner series, so you won’t be the only one.

The biggest piece of advice I can ever give a man who is giving yoga a try is to do it for at LEAST 6 weeks (1 or 2 times per week) before your make any decisions about its results. It can take this long just to get acclimated because it is so different from anything you have ever done. The reason you are considering it is because you are still looking to increase performance, right? Or maybe it’s because you simply need a form of exercise that is less dangerous and impactful than your current choice. Whatever the reason, yoga IS different, and it can be for you. All you have to do is be open minded to the possibility that it is for you.

Yoga4Men

Thursdays, 6:30pm – 7:45pm

Armory Park

5000 Lackawana Blvd.

North Charleston, SC 29405

$5-10 (donation class)

Men’s Yoga

Mondays, 6:30pm – 7:30pm

Barefoot Yoga Studio

1050 E. Montague Ave.

North Charleston, SC 29405

$15 drop in, ($12 with membership)

www.yogaformen.com

www.facebook.com/yogaformen

Optimizing Workouts with Massage

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body. ”
–Arnold Schwarzenegger

How many times have you caught yourself avoiding working out because you are too sore or are not getting the results that you are looking for with weight training due to the lack of that extra push? What if there was a way to get around those obstacles? Thereis a way – Therapeutic Massage!
Lactic acids build up in the muscles due to exercise leads to DOMS or delayed
onset muscle soreness, poor muscle fiber and joint movement, and difficulty in the healing of the muscles. Studies have shown that massage flushes the muscles of built up toxins, including lactic acid. Massage also loosens the muscle fibers increasing the joints’ range of motions; therefore, allowing the muscles to repair and increase in size and strength at an accelerated rate. Receiving regular therapeutic massage in conjunction with your normal workout routines will not only help the muscles heal faster, but also
significantly reduces pain and soreness. By having the ability for your muscles to recover and build strength faster, you are able to get back to training sooner and gain more of your desired results.
Studies have also shown that massage is also a great way to decrease blood
pressure and increase energy giving you a euphoric effect that will make working out more fun and more desirable. The best part of it all is that therapeutic massage is not targeted at one specific group. The benefits of therapeutic massage can be appreciated by everyone from the competing body builder to the semi-pro athlete to the everyday person trying to get back in shape and stay fit.

A Special Touch on Enjoying the Outdoors

“Do not go where the path may lead, go instead where there is no path and leave a trail.”

–Ralph Waldo Emerson

With Spring upon us and Summer right around the corner the temperatures are getting more desirable and the days are longer which prompts so many of us to get out and enjoy the great outdoors. Some of us enjoy laying on the beach or being out on a boat, while others of us enjoy more intense recreation such as hiking, biking, kayaking, surfing, kiteboarding, and rock climbing to name a few. What ever way that we choose to enjoy the outdoors there is a chance of injury. If we choose to layout on the beach or boat we run the risk of sunburn and if we choose the more intense activities we run a higher risk for injuries including strains, sprains, and other muscle related mishaps. Preventative maintenance is our best option to avoid any pain and discomfort. For possible sunburns it’s easy, sunscreen. For possible injuries, let’s look towards therapeutic massage.
The main causes of most injuries related to outdoor activities are minor traumas, lack of preparation, lack of flexibility, and overused muscles. All of these causes can be easily limited through therapeutic massage whether it is for recovery or preventative maintenance. Therapeutic massage offers a combination of stretching, sports massage, and even strengthening exercises. Stretching and massage offers a way to increase our blood flow and our range of motion. Increasing our blood flow is a great way to not only warm up our muscles and make them pliable, but also to efficiently deliver nutrients and
remove wastes allowing for a quicker recovery. A quicker recovery means that we get back to the fun in the sun sooner! Strengthening exercises are great ways to keep us in a good posture and at a higher level of fitness to enjoy our outdoor activities. All three parts to therapeutic massage add up to a perfect way to avoid possible injuries.
Whether you are paddling out surfing, reaching far rock climbing, peddling faster biking, flying high kite boarding, or going the distance hiking keep in mind that the best way to avoid injuries and have the optimum enjoyment of the great outdoors is by being prepared through preventative maintenance. It may seem like a little much just to keep up with your activities but the rewards of being able to participate more often in better health and fitness are well worth your time and efforts.

Massage Lends a Helping Hand to Detoxification

“To keep the body in good health is a duty… otherwise we shall not be able
to keep our mind strong and clear.”
– Buddha

It seems like everywhere you go these days, someone is talking about “Detoxing”, it’s all over the internet, TV, and even in our supermarkets. What is it about Detoxification that get’s everyone so energized? The truth is that there are so many pollutants in the air we breathe, the foods we eat, and even the water that we drink and bathe in, that absorb into our bodies and cause distortions in our proper bodily functions. These distortions can lead to severe medical and health problems. Detoxification is a way to purge the body of as
many of these impurities as possible so that our bodies can function better with less stress.

 

How exactly does one go about “Detoxing”, you may ask? There are many pills and drinks out on the market that promote detoxification, but most of them are only a temporary fix and don’t have lasting effects. Sweating is your body’s natural way of detoxing,so any activity that would promote sweating, such as exercise or even time in an infrared sauna, would be great at cleaning out your system. Altering your diet to eat more foods that are less processed, organically grown, and contain healthy probiotics and enzymes.

Another natural way to help with the detoxification process is with massage therapy. Massage therapy is usually a combination of strokes and movement that create a flushing action. The flushing helps to clear the muscles of any excess wastes that have accumulated and moves it to the blood stream. From the blood stream the toxins and wastes are moved to the lymphatic system, the body’s filtering system, where it is on it’s way to final removal. With the combination of regular massage, a proper diet, and the right activities, you can be on your way to detoxification for a better life and a better YOU!

Alcohol and Muscle Recovery

“I am very serious about no alcohol, no drugs. Life is too beautiful.”

 –Jim Carrey

 

    St. Patrick’s Day is right around the corner and there are several thing we think of when we think of this Irish holiday such as leprechauns, shamrocks,  and alcohol. I personally do not partake in alcohol at anytime and that’s my choice. For others, alcohol is a part of everyday life. When it comes to health and  wellness, I believe it is important that people should be aware of how alcohol can affect muscles and recovery.   

Alcohol is part of many cultures and societies of the world. Whether it’s celebrating holidays, relaxing after a long day of work, or just socializing with friends; many people like
to enjoy several “adult beverages” every so often.
    Many doctors and experts claim that having a drink a day, especially red wine, can have
positive effects on heart health. The biggest problem that many people face is that they don’t stop at one or two drinks;many people overindulge. Too much alcohol in the body
negatively affects the mind, body, and muscle recovery.
    Our bodies recognize alcohol as a toxin, the same as a low grade poison. The liver’s
job is to filter the blood of this harmful substance, but it can only do so at a slow rate. It
takes around an hour for our body to filter one “average” drink depending on size, sex,
race, & age. Any more than the allotted amount for the set time and damages start taking
place.
    According to studies from Montclair State University, alcohol impedes muscle growth
by diminishing protein synthesis and the production of Human Growth Hormone. Alcohol has also been shown to reduce Testosterone and ATP in the body. The above facts make it much more difficult for your muscles to heal and recover as well as providing essential
energy to get through the day.
    It’s important to be aware of these facts about alcohol to maintain health and wellness.
Remember that moderation is the key.

Holiday in Review

“Twice and thrice over,  as they say,  good is it to repeat and review what is good”

-Plato

 

So the end of the year is upon us and for many this is a time to reflect and review. I like to take this opportunity to review for a moment, but not for the whole year just the holiday. So much went on this past year that it would make this BLOG way too long. This holiday season was one of the best ever for my career and I would like to thank all my amazing clients for their loyalty and support in helping make DEFINED: Therapeutic Massage and the Healthy U radio show so successful.

Social media marketing has proven to be a great way to promote the benefits of massage therapy to the local market here in Charleston, SC. In December, I have received more NEW clients than any other month this past year.  To all my new clients, welcome to the D:TM family.  Speaking of welcoming to the family, I am pleased to announce the sponsorship of 2 local athletes! Jen Kryzanowski is a local triathlete looking to  hit the ranks Professional in 2013 and with her dedication and perseverance combined with the recovery of therapeutic massage, we are optimistic to hit that goal this year! Pete Kaasa is a amateur professional wrestler who has recently auditioned for WWE and is utilizing the many benefits of therapeutic massage to fine tune his skills and slam in to the industry! I am honored to be working with these athletes and can’t wait to help them achieve their goals!

On my personal fitness goals, I have been keeping up with workouts and even accepted a workout challenge on Christmas morning.

As a result of this challenge, I was able to raise for several charities including The Lymphoma & Leukemia Society, St. Jude’s Children’s Hospital, as  well as several other charities! Thank you to all of those who made the donations! YOU ROCK! If you would like to make any donations,  please do and email me the amount and what charity you donated to so that you can be recognized properly. Thank you in advance!

2013 holds  a lot for DEFINED: Therapeutic Massage as I am looking to expand  into retail and the distribution of  Biofreeze, China Gel, Foam Rollers, and Visalus products. I look forward to helping as many people move, feel, & BE better. To all of you out there, Have a very Happy New Year!